Fruits are healthy because they contain vitamins, minerals, and fiber. They also have antioxidants such as vitamin C and phytonutrients like carotenoids and flavonoids. These are essential antioxidants that help fight and prevent diseases as we age.

Therefore, having a high level of these nutrients in the blood is important for everyone, especially pregnant women. The easiest way to achieve this when pregnant is by taking prenatal vitamins to top off what is usually a diet ruled by cravings that are not always full of healthy choices.

However, not all foods are suitable for pregnant women. This is why taking prenatal vitamins can be vital for the health of both the mother and developing child because they supply both with essential nutrients and prevent deficiencies from developing.

Pineapple is one of those foods that are highly nutritious but come with a stigma attached when it comes to what foods should be avoided during pregnancy. Most of what is written about pineapples causing miscarriages or inducing early labor has not been proven and tends to be old wives’ tales. However, pineapples can cause acid reflux in pregnant women, so can you eat pineapple during pregnancy?

Can You Eat Pineapple During Pregnancy?

There are several foods that pregnant women are told to avoid, such as soft cheeses and certain seafood. This primarily limits the chances of getting food poisoning while pregnant. 

Pineapples are not in the same category as soft cheeses and shellfish and are generally safe for pregnant women to consume. Some individuals suffer from acid reflux during pregnancy, and this condition can be exacerbated by the high acid content of this fruit.

If you suffer from acid reflux but do not want to cut the food entirely from your diet, then consuming pineapple during the day and avoiding eating it at night or just before bedtime is the best route. Acid reflux and morning sickness combined can be highly distressing for a pregnant woman, so the timing of pineapple consumption is the key to limiting acid reflux episodes.

Also, pregnant women eat pineapple in a seated position rather than while being reclined and do not lay down immediately after eating this fruit to prevent the acid from causing any reflux. 

Apart from creating or aggravating acid reflux, pineapples are healthy unless they cause known allergic reactions in individuals. Pineapples are rich in vitamin C and great for hydration because they contain electrolytes. They are also a good source of the enzyme bromelain^[1], which is thought to thin the blood and act as an anti-inflammatory agent.

Pregnant women should not consume too much pineapple, canned pineapple, or pineapple juice during pregnancy because of the blood-thinning properties of bromelain, which could cause abnormal bleeding. 

If you have diabetes, it is best to eat small amounts of pineapple and avoid drinking the juice alone. This will ensure that the fiber content in the whole fruit lowers the glycemic index.

However, other reasons for avoiding consuming pineapples when pregnant are based on myths rather than facts and are not backed by any scientific evidence. These include that pineapple can cause miscarriage or bring on labor.

Health Benefits of Pineapples During Pregnancy

Vitamin C

Pineapples are high in vitamin C, and since the human body cannot store this vitamin, a daily dose is needed to keep us healthy. Vitamin C plays an essential role in tissue repair and wound healing. It also helps with infant bone and teeth development and aids the absorption of iron for both mom and child.

Folate

Folate or vitamin B9 is essential for good health. Low levels of folate during pregnancy have been linked to certain congenital disabilities^[2]. Folate is more absorbable than the synthetic form of vitamin B9, which is better known as folic acid. This is often added to prenatal vitamins to prevent brain and spinal cord defects such as spina bifida from developing in infants during pregnancy. Pineapple has folate in it as one of its antioxidants.

Vitamin B6

Vitamin B6 is also known as pyridoxine; the body cannot make this. Therefore, a daily supply is needed from food. Vitamin B6 helps to metabolize protein, fat, and carbohydrates. It also assists with the formation of red blood cells and neurotransmitters. Some studies suggest that it can even treat nausea^[3] associated with pregnancy. One pineapple has one milligram of vitamin B6 in it.

Will Pineapples Induce Labor?

As already mentioned, pineapples do not induce labor, but this remains a popular myth. The theory is that the enzyme bromelain, which is present in this fruit, can soften the cervix and help to trigger contractions. However, this is not the conclusion reached by scientific research, so pregnant women can safely consume sensible amounts of pineapple.

How Many Pineapples Can You Eat While Pregnant?

It may be best to chop pineapple and consume it in small amounts mixed with other citrus fruits as part of a fruit salad, considering the high acid content of this fruit. This can help prevent acid reflux which is common during pregnancy. In addition, eating pineapple with other fruits is an easy way of boosting an expectant mom’s vitamin and mineral intake daily.

One-quarter to half a pineapple a day is fine to eat during pregnancy, and if the weather is hot, pineapple can be consumed in the form of pineapple juice instead. This is an excellent way of keeping hydrated, and it can even be mixed with water to reduce acidity.

Safety Precautions

As already mentioned, the acid content of pineapples can cause heartburn and acid reflux in some pregnant women. If the condition persists or worsens, then pineapple should be avoided in these sensitive individuals.

Eating more than one pineapple a day is not recommended during pregnancy due to the bromelain content of this fruit. Bromelain has many health benefits, such as aiding in protein synthesis, but it also should be used cautiously by those with kidney disease, high blood pressure, and bleeding disorders.

Pregnant women should definitely avoid concentrated bromelain pills, and bromelain-containing foods should be avoided for two weeks before any sort of surgery or the due date of an infant during pregnancy. This is because of the blood-thinning effects of bromelain and the risk of abnormal amounts of bleeding this can cause during medical procedures and during childbirth itself.

The Bottom Line

Can you eat pineapple while pregnant, and can you drink pineapple juice while pregnant? The bottom line is that you can do both, but not in excessive amounts. Eating pineapples, in general, is very healthy because they contain an array of vitamins and minerals. 

Bromelain is included in many digestive enzyme formulas because it aids digestion and helps to break down proteins. Pineapples are a good source of this enzyme, but it also thins the blood, which is not ideal if you end up needing a C-section. 

Avoiding pineapples and pineapple juice in the latter stages of pregnancy is best; this way, any complications can be avoided that are linked to bromelain consumption and excessive bleeding.

Pineapples are also packed full of fiber, and the majority of the fiber content is insoluble. This means that it binds with water and helps soften stools, which, in turn, helps avoid constipation. A small cup of pineapple chunks can provide 11 percent of our daily fiber needs.

Fiber is not only important in preventing constipation, but it also helps to keep the bowel healthy and promotes the growth of gut-friendly bacteria. These help keep other harmful bacteria in check and prevent other organisms such as Candida albicans from multiplying out of control and causing health conditions like candidiasis.

You may want to avoid pineapples and pineapple juice if you have a sensitive stomach, gastritis, or stomach ulcers. Otherwise, pineapple is a great tropical fruit to add to your diet whether you are pregnant or just want to live a healthy life.

If you have diabetes, it is worth keeping an eye on the sugar content of tropical fruits; eating them sparingly is usually the best approach here. But for those with no medical conditions, the benefits of pineapple consumption far outweigh any potential side effects associated with this fruit. 

So why not enjoy a pineapple smoothie, pineapple fruit salad, pineapple juice, or some pineapple on its own as part of a balanced diet that will benefit both mom and baby thanks to the vitamins, minerals, and other health-promoting substances that pineapples contain? 

Even canned pineapples do not lose their nutritional value; they can be purchased plain or in pineapple juice. They are ideal as a quick healthy snack, minus the hassle of cutting and preparing a whole fresh pineapple bought from a store!

Many people use omega-3 and fish oil supplements to get their daily omega-3 and polyunsaturated fatty acids or PUFA needs. There are also a lot of foods that are naturally high in omega-3 fats that you can easily add to your daily healthy diet.

The dietary recommended intake^[1] of omega-3 fatty acids is 1.6 grams for men and 1.1 grams for women. This amount differs between 0.5 to 1.2 grams in children according to age and sex. Also, pregnancy and lactation periods of women increase their dietary omega-3 needs. A deficiency of this fatty acid can cause dermatitis, heart rhythm variability, the development of psychiatric disorders, and rough, scaley skin.

10 Foods High In Omega 3

Docosahexaenoic acid, DHA, eicosapentaenoic acid, EPA, and alpha-linolenic acid are the main omega-3 fatty acids that occur in foods. Alpha-linolenic acid, or ALA, needs conversion in the body to EPA and DHA. The top 10 foods high in omega-3 per serving are listed below.

Flaxseed

Plant foods and oils are first in the list of richest omega-3 foods.

Flaxseed is very popular among oilseeds with its effects on metabolism. It is an important source of^[2] vegan omega-3 fatty acids besides soluble fiber and phenolic contents, which support gut health.^[3]

A serving of 100 grams of flaxseeds^[4] includes 545 kilocalories with 18 grams of protein and 37.3 grams of fat. Among this fat content, 19.4 grams of it is omega-3 fatty acids. 

Yes, flaxseed and flaxseed oil are among the richest sources of omega-3 fatty acids, but indeed 100 grams of flaxseed is too much to consume at once. One tablespoon of flaxseeds (10 grams) contains nearly two grams of omega-3, which is the amount that one serving of salmon has. You can consume one tablespoon of flaxseed in your breakfast bowls or salads daily to achieve an adequate intake of omega-3 if you follow a plant-based diet.

Flaxseed and flaxseed oil^[5] have many health effects on digestion problems, such as constipation, diarrhea, and irritable bowel syndrome. Researchers showed positive effects of flaxseed for metabolic diseases such as cardiovascular disorders,^[6] diabetes,^[7] and metabolic syndrome.^[8]

Also, you can increase your satiety and control your appetite^[9] by adding flaxseed to your diet.

Chia Seed

Chia seed is the main topping of your oat bowls, and it is a superior way to consume such a nutritious food easily. It is also one of the foods high in omega-3 fatty acids.

One hundred grams of^[10] chia seeds contain 486 kilocalories, 16.5 grams of proteins, and 30.7 grams of fat, which is similar to flaxseeds. It contains 17.8 grams of omega-3 fatty acids. 

You can consume one tablespoon of chia seeds (nearly 15 grams) which gives you 72.9 kilocalories with 2.67 grams of omega-3 fatty acids. 

Also, you can get 8.28 milligrams of selenium, 61 grams of potassium, 129 milligrams of phosphorus, and nearly 100 milligrams of calcium in just one tablespoon of chia seeds.

 In a recent meta-analysis,^[11] chia seeds showed strong benefits on the serum lipid profile by decreasing total cholesterol and triglyceride levels.

Salmon

Fish is a special animal protein source and an excellent alternative to meat consumption in a healthy diet. While general animal protein sources are higher in saturated fat, fish is lower in saturated fat and contains unsaturated fatty acids and omega-3. 

Salmon is a commonly consumed fatty fish with its delicious taste and nutritional content. A 100-gram serving of salmon^[12] contains 188 kilocalories, 20.4 grams of protein, and 11.2 grams of fat. It includes 3.16 grams of mono-unsaturated and 3.12 grams of polyunsaturated fatty acids, which are essential fatty acids for the body. Among these polyunsaturated fatty acids, 1.91 grams are omega-3 fatty acids. 

This oily fish also contains 11 micrograms of vitamin D, 2.76 grams of vitamin E, 82.5 grams of choline, 25.8 micrograms of selenium, 264 milligrams of potassium, and 245 milligrams of phosphorus.

Herring

It is another omega-3-rich fish. Herring fish includes 158 kilocalories, 18 grams of protein, and 9.04 grams of fat with 1.626 grams of omega-3 fatty acids per 100 grams.^[13]

You also have 4.2 micrograms of vitamin D 13.7 micrograms of B12, 65 micrograms of choline, 36.5 micrograms of selenium, 327 milligrams of potassium, and 236 milligrams of phosphorus by consuming 100 grams of herring.

One serving of herring is nearly 150-180 grams, which includes nearly 2.4-2.9 grams of omega-3.

Canola Oil

Canola oil is one of the plant oils with high omega-3 content. Canola oil^[14] contains about 12% omega-3 fatty acids in alpha-linolenic acid form and about 65% oleic acids, which is a mono-unsaturated fatty acid.

One tablespoon of canola oil contains 1.8 grams of omega-3 fatty acids, which is a good amount as an omega-3 source.

A recent meta-analysis showed that dietary canola oil consumption^[15] reduced total cholesterol and low-density lipoprotein cholesterol (bad cholesterol) compared to other edible oils such as olive oil, sunflower oil, and saturated fats.

Sardines

Although there are seasonal changes in the content of omega-3 and other nutrients, research shows that approximately 40% of the fatty acids^[16] in sardines are omega-3. The omega-3 amount can range from 0.5 grams in winter to 2.1 grams in summer, according to the weather, but we can say sardines are a good source of omega-3.

Mackerel

The Atlantic mackerel^[17] includes 2.5 grams of omega-3 fatty acid per 100 grams. It provides 205 kilocalories and 18.6 grams of protein, making mackerel a good protein and omega-3 fatty acid source.   

However, when we look at canned mackerel’s^[18] omega-3 content, it provides nearly 1.5 grams of omega-3 fatty acids. The source of fish differs in nutrient content, but either way, it is obvious that mackerel is a good source of omega-3.

Soybean Oil

More than half of the fatty acids of soybean oil are polyunsaturated fatty acids.^[19] It provides 6.62 grams of omega-3 in alpha-linolenic acid form per 100 grams of oil. One tablespoon of soybean oil (14 grams) includes 0.92 grams of omega-3 fatty acids.

A recent meta-analysis study^[20] indicates that replacing saturated fats in the diet with soybean oil lowers blood cholesterol levels. Therefore soybean oil may positively affect overall health and coronary heart disease.  

Trout

A serving of 100 grams of wild rainbow trout^[21] has 0.693 grams of omega-3 fatty acids in total. It provides higher protein with 20.5 grams per 100 grams compared to other omega-3-rich fish. 

When the researchers examined the trout and salmon fillets of various brands collected from the markets, they detected a low level of contamination products^[22] such as mercury, polychlorinated biphenyls, dioxins, and furans. However, researchers stated that these concentrations are tolerable for average consumption. Another recent study^[23] in 2022 also showed similar results that regular consumption of fish products has no risk for heavy metal intakes such as lead and cadmium.

Oysters

Oyster is a seafood product in the shellfish group. It provides 0.489 grams of omega-3 fatty acids per 100 grams.^[24]   

However, shellfish foods^[25] are one of the most allergenic food groups in the world. Therefore, you need to be careful against allergic reactions, and you may prefer other omega-3 sources to get health benefits.

Health Benefits Of Omega-3

There are many health benefits of omega-3 fatty acids. Therefore, specialists suggest consuming omega-3-rich foods, omega-3-fortified foods, or supplement forms to avoid deficiencies.

Obesity And Weight Management

Omega-3 fatty acids^[26] are a good choice to support weight loss.

Consumption of omega-3-rich foods helps to boost your metabolism^[27] by increasing energy expenditure and oxidation of fatty acids, which leads to decreased body fat storage. 

It also suppresses fat and cholesterol synthesis in the liver. These functions of omega-3 help people with fatty liver or abdominal obesity. 

Therefore you can use fish oil or seed oils mentioned above for weight loss.

Diabetes

Insulin resistance^[28] leads to high blood sugar, elevated blood fatty acid levels, high insulin levels, and pancreatic beta cell dysfunction. It is also related to obesity, metabolic syndrome, and type 2 diabetes. 

A study indicated that consuming omega-3 fatty acids in the diet increased insulin sensitivity^[29] in older people after eight weeks. It also reduces C-reactive protein in the blood, which is an inflammatory marker. 

Cardiovascular Health

Cardiovascular diseases are highly related to dietary saturated fat intake, which is high in Western diets and lifestyles. 

Shifting saturated fat consumption with unsaturated fatty acids is crucial for dietary treatments for cardiovascular disease. 

PUFA consumption improves heart health by reducing the risk of major cardiovascular diseases such as myocardial infarctions, stroke, vascular problems, high blood pressure, etc., according to a systematic review^[30] of the literature.

Evidence showed that omega-3 intake, especially EPA, reduced the risk^[31] of cardiovascular events.

Anti-Cancer Effects

Furthermore, eating fish and omega-3 fatty acid supplementation showed a 35% to 51% reduction in the risk of liver cancer.^[32]

The anti-inflammatory effects of omega-3 fatty acids and their positive impact on cancer-related proteins may effectively prevent breast cancer^[33] in individuals at high risk. 

Also, in individuals who have developed cancer already, the positive effects of omega-3 on the cardiovascular, bone, and nervous systems provide great support during chemotherapy, even in childhood cancers.^[34]

Brain Health

One of the main targets of omega-3 fatty acids is the brain and neuron function.   

EPA and DHA are essential omega-3 fatty acids for cell membranes and interact with other cell membrane components, especially phospholipids.^[35] This structure of the cell membrane is essential for membrane integrity and function. Therefore omega-3 consumption is crucial for brain cells and related health problems.

The deficiency in omega-3 fatty acid levels, especially in EPA and DHA, is associated with major depressive disorder^[36] and Alzheimer’s disease.^[37] Supplementation^[38] of omega-3 fatty acids, EPA and DHA, has effective results in reducing symptoms of depression. 

Furthermore, researchers found that omega-3 fatty acids may affect telomere length.^[39] Telomeres are the structure that protects the ends of the chromosomes that contain the deoxyribonucleic acid or DNA structure, and the shortening of their size is associated with aging. It has been stated that omega-3 fatty acids positively affect telomere lengths. With this effect, omega-3 can be an anti-aging elixir.  

The Bottom Line

Omega-3 fatty acids benefit in many different steps, from cellular functions to overall complex systems in our bodies. It protects cell integrity, reduces inflammation, supports cardiovascular and metabolic health, has an anti-aging effect, and lowers cancer risk. Due to these effects, we need to get enough omega-3 fatty acids daily through diet or supplementation. Vegetable oils, seeds, and oily fish rich in omega-3 help us get enough of this essential fatty acid.

If you’ve been l looking for a more natural way to sweeten your foods, you most likely have run into monk fruit sweeteners. It has become the latest popular trend amongst the health and sugar-conscious as an alternative way to sweeten your food without the harmful side effects of sugar and sugar substitutes.  

With all its popularity, you might be curious about monk fruit sweetener benefits. The Food and Drug Administration has deemed monk fruit as generally safe.^[1] It is even considered a safe sweetener for pregnant women and young children. 

In addition to its sweet taste, monk fruit sugar has multiple possible health benefits, including anti-inflammatory and anti-cancer properties as well as weight loss promotion.

Read on to learn about the benefits of monk fruit and how to eat this new sweetener on the block.

Monk Fruit Benefits

So, where does monk fruit^[2] come from? Most often, this small green melon fruit is found in southern China. It has been used in Chinese Medicine for centuries. Lately, it has become popular due to its use as a sweetener when extracted from dried fruit.

There are many reasons why monk fruit is better for some people than sugar. First, the extract is much sweeter than table sugar and contains no calories or carbohydrates. Thus, it is a great sugar substitute for people with diabetes as it has not been seen to raise blood sugar.^[3]

Lastly, monk fruit sweeteners have no known side effects and thus are a safe, natural sugar substitute to add to foods.

Monk fruit sugar has also been used in traditional Chinese medicine because of its fantastic health benefits.

Anti-Inflammatory Properties

The monk fruit contains potent natural compounds called mogrosides. These compounds are powerful antioxidants.^[4] Antioxidants are essential to your health as they fight off free radicals that can cause damage to your cells. Too many free radicals in your system can lead to chronic inflammation, resulting in heart disease, arthritis, cancer, digestive disorders, and diabetes.  

Aid Weight Loss

Monk fruit sugar is an excellent sugar alternative to regular table sugar if you are trying to lose a few pounds. As mentioned before, monk fruit has zero calories and carbohydrates; therefore, if you consume a lot of sugar now, you can save lots of calories by switching to monk fruit sweetener. 

Also, as noted before, monk fruit sugar will not impact blood sugar levels, which further helps support hormone levels and a healthy weight.

However, remember that there are better weight loss plans than switching sugar to an artificial sweetener or another low-calorie sweetener. Even though these zero-calorie sweeteners will not raise your blood sugar, and do not contain any calories, studies^[5] have shown that artificial sweeteners can sometimes make you gain weight. 

This is because they build sugar cravings that can result in the need to continually consume sweetened foods, leading to weight gain because of a dependence on sweet-tasting foods.  

Therefore, if you are looking for lasting weight loss strategies, focus on consuming more fruits and vegetables, nuts and seeds, and whole grains and making exercise a priority. Don’t rely on sweeteners alone as a single solution for weight loss. 

Anti-Cancer Properties

Keep in mind that monk fruit is very new on the market, and thus there are not very many confirming studies at this time stating that monk fruit sugar can prevent cancer. 

With that being said, one study completed in 2016 showed monk fruit extract could suppress both esophageal and colorectal cancer. As a result, researchers of the study were cautiously optimistic that a monk fruit supplement might be a future complement to traditional cancer treatments.

Improve Gut Health

Preliminary studies show that monk fruit sweeteners may positively affect the gut microbiome. Your gut microbiome is the ecosystem in your intestines that houses millions of good and bad bacteria. In a healthy body, there is a perfect balance of good and bad bacteria.  

However, if there is an imbalance^[6] of these bacteria caused by illness, infection, diet, medications, etc., this can cause an array of issues such as:

• Bloating
• Diarrhea
• Bowel diseases such as irritable or inflammatory bowel
• Cancer
• Obesity
• Cardiovascular disease
• Diabetes
• Nervous system disorders 

Consuming monk fruit may be able to help improve gut microbiota. For example, a study^[7] completed in 2020 investigated the effects of mice microbiomes when fed yogurt sweetened with monk fruit extract versus rats who were fed yogurt sweetened with sucrose. 

The rats fed the monk fruit extract had better blood sugar control and less insulin resistance than the mice who were fed sucrose. The monk fruit rats also had a more balanced gut microbiota than the other group.  

Interestingly, liver and kidney damage significantly improved in the rats fed monk fruit. The reason why this occurred is unclear, but researchers question whether the improved microbiota of the gut was the reason.

Nutrition Facts

Serving size: Monk fruit sugar substitute 1 tsp (0.5 grams)

Nutrition Information^[8] provided by the United States Department of Agriculture:

• Calories: 0 
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrate: 0.5 grams
• Fiber: 0 grams
• Sugars: 0 grams 

Monk Fruit Side Effects

Many people ask if monk fruit is bad for you. Even though monk fruit extract has many benefits, including being a natural sweetener, you should consider a few potential side effects^[9] before consuming this sweetener.

Digestive Issues

Lastly, make sure to read the nutritional facts label on monk fruit sweeteners. Other manufacturers tend to mix other sweeteners with monk fruit to decrease costs and make it more shelf-stable. Sometimes, despite being labeled as “pure monk fruit,” products may also contain sugar alcohols that cause digestive upset, including bloating and indigestion. 

Allergies

Allergic reactions can occur at any point in a person’s life. Therefore, although monk fruit allergies are relatively rare, they can occur. In addition, monk fruit is most closely related and a member of the gourd family. Therefore, if you have any allergies to cucumber, pumpkin, squash, or zucchini, be aware that your risk of having an allergy to monk fruit is elevated as it is a member of the same family.  

The signs of an allergic reaction include:

• Diarrhea
• Difficulty breathing
• Dizziness
• Hives
• Rash
• Rapid heart rate
• Stomach pain
• Swelling of the tongue, lips, and throat
• Vomiting
• Wheezing

Call your local medical emergency provider if you experience any of these symptoms.

Taste

In addition, the taste of monk fruit has a bit of a bitter taste when compared to sugar or other sugar substitutes. However, it is recognized as safe by the Food and Drug Administration with no side effects reported.  

Price

Monk fruit sugar can be expensive. Fresh Monk fruit is only grown in certain parts of the world, and this round fruit can become rancid fast after harvest. Since it is difficult to grow and harvest, plus it’s found across the globe, it tends to be pricier than other low-calorie sweeteners that you’ll find. 

Nonnutritive Sweeteners

It is still best to consume monk fruit in moderation, as it does not provide any nutritional value. Use monk fruit for special occasions or restraint as it is considered a nonnutritive sweetener. Nonnutritive means it carries no nutritional value.^[10]  

Even though monk fruit sweetener is a great way to lower your sugar intake, a better way to decrease body weight is to focus on eating a healthy diet when trying to lose weight. Concentrating on consuming lots of fruits and vegetables will give you a multitude of nutrients that your body needs to reach optimal health.

How To Eat Monk Fruit

Monk fruits are much sweeter to your taste buds than table sugar. Due to this, make sure to read the labeling on the package, as you might need less than a 1:1 ratio when swapping monk fruit out for table sugar in baked goods.  

Also, monk fruit has a very short shelf life. So be sure to check out the sell-by date, choose one with the longest shelf life possible, and use the product as soon as possible to prevent it from going bad.  

The sweetener comes in liquid and concentrated powder form and can be added to a multitude of foods to enrich its sweetness, such as:

• Coffee
• Tea
• Lemonade
• Smoothies
• Sauces
• Salad Dressings
• Yogurt
• Oatmeal or other hot cereals

The Bottom Line: Is Monk Fruit Good For You?

The complete health impact of monk fruit needs to be explored through further research. However, it appears to be an excellent choice for people who want to lose weight or limit dietary sugar. Even though the fruit has some exciting potentials, such as anti-inflammatory and anti-cancer abilities, further research is still needed.

If you are interested in trying monk fruit, it is generally considered safe^[9] per the Food and Drug Administration, but you still shouldn’t overdo it. Monk fruit isn’t a magic bullet that will make you healthy but is a solid no-calorie option to curb your sweet tooth. 

Monk fruit sugar also does not affect blood sugar or blood glucose levels like some other sweetener blends. 

If you want to lose weight, it’s best to do so by eating a variety of whole, clean foods with various nutrients, such as fruits, vegetables, lean proteins, and whole grains. This balanced way of eating will help your entire body function more effectively and help you lose some pounds around your waistline.

Watercress (Nasturtium officinale L.) is a member of the Brassicaceae family,^[1] which includes vegetables such as kale, Brussels sprouts, broccoli, cauliflower, and collards. These crops are referred to as cruciferous vegetables.

Watercress is an aquatic perennial leafy green vegetable that can live in or close to water. Maybe you haven’t heard of watercress until now, but it is widespread and grows worldwide. It is cultivated^[2] in Asia, Europe, India, and Africa naturally. Further, farming of watercress is possible everywhere that has ponds, lakes, slow-flowing streams, rivers, or canals. 

The health benefits of watercress are many to tell about. Watercress is an ancient crop of Turkish folk medicine often used to relieve abdominal pain. They also use it in salads or dishes. 

It has a high antioxidant capacity^[3] with very low calories, which makes watercress a good choice for weight loss diets. Let’s explore watercress benefits and potential side effects.

Watercress Benefits

In traditional medicine, people have used watercress as a remedy for asthma and cough. Today, it is very popular with its benefits for high blood pressure, heart diseases, high blood sugar, and other chronic illnesses related to the immune system. It leads to prevention against DNA damage,^[4] cancer development, or metastasis. Even watercress is a durable crop in polluted water with heavy metals. 

Lower Blood Pressure

According to the American College of Cardiology/American Heart Association,^[5] healthy blood pressure should be under 120/80 mmHg (systolic/diastolic). You have hypertension if your blood pressure measurements are consistently 130/80 mm Hg or higher. Unfortunately, high blood pressure threatens the life quality of a great population^[6] worldwide. Therefore, controlling hypertension with diet is important as it is an effective, effortless, and applicable treatment. 

At this point, nitrate comes to the stage. It is a functional molecule that improves vascular health. Our body uses dietary nitrates to synthase nitric oxide,^[7] criticalin widening blood vessels, relieving blood flow, and lowering blood pressure. The risk of hypertension development is reduced through nitric oxide’s effects on vascular cells. Watercress may have favorable effects as a dietary nitrate source^[8] that can help to lower blood pressure.

Improve Athletic Performance

Athletes may get promising effects related to the nitrate and antioxidant content of watercress. Watercress can be a good option for sports nutrition. Its nitrate content^[9] widens blood vessels, increases oxygen capacity, and helps to improve performance and fatigue resistance in sports. 

Also, researchers showed that watercress could reduce oxidative stress after exercise. In an intervention study,^[10] 19 healthy individuals consumed 85 grams of fresh watercress or a control meal and then did particular exercises. During the recovery phase, watercress consumption provided a stronger anti-inflammatory capacity and reduction in pro-inflammatory chemicals (such as IL-6 and TNF-α).

A study with healthy individuals indicates that acute (consumption 2 hours before exercise) and chronic (8 weeks consumption) watercress intake benefits against lipid oxidation and exercise-induced DNA damage.^[11]

Benefits For Lung Health

Inflammation, immune defects, or oxidative stress caused by infections or smoking may lead to lung diseases. Watercress supplementation may help to attenuate pulmonary fibrosis^[12] in animal models. It inhibits collagen deposition, which is the main factor in the development of fibrosis. 

Watercress consumption can be beneficial for tobacco users due to antioxidant molecules, including isothiocyanate. Isothiocyanates, released upon chewing watercress, can reduce radicals from smoking and the environment. It is also a preventive molecule against human lung cancer induced by tobacco use.^[13]  

Regulate Glucose & Lipid Metabolism

Again, mainly due to the antioxidant activity of the watercress, it may help to regulate blood sugar and fat levels. 

Watercress extract lowered serum total cholesterol, fat, and low-density lipoproteins cholesterol. It also increased the serum high-density lipoproteins cholesterol level in hypercholesterolemic animals^[14] fed with a high-fat diet. 

It is a promising vegetable for treating diabetes outcomes. In animal studies modeling diabetes, watercress remarkably lower total and LDL cholesterol^[15] and blood sugar levels.^[16] 

Furthermore, in the study with the animals with high blood sugar, watercress extract interestingly increased the number of beta-cells^[17] responsible for insulin prıduction in the pancreas. It is attractively promising effects for diabetes related to beta-cell destruction.

In 15 metabolically healthy male individuals, researchers examined a single oral dose of 10 grams of freeze-dried watercress added to water consumption compared to only water. According to the results, watercress consumption enhances peptide YY secretion, a critical hormone in energy regulation in treating obesity.^[18]

Liver Health & Detoxification

The strong antioxidant content^[19] of watercress effectively binds heavy metals, removes peroxides, and inhibits free radicals. Watercress can activate the enzymes of the two phases of detoxification in the liver and inhibit liver toxicity.^[20] The high level of flavonoid and phenolic compounds prevent lipid oxidation-related liver damage.^[21]

Antioxidant & Immune Booster Effects

A randomized, crossover study^[4] with 30 men and 30 women (30 smokers and 30 nonsmokers) examined 85 grams of raw watercress daily in addition to their habitual diet for eight weeks. Watercress consumption reduced DNA damage, and benefits were more significant in smokers than nonsmokers. 

Watercress modulates antioxidant enzymes^[22] (such as superoxide dismutase and glutathione peroxidase). It suggests the capacity of moderate intake of watercress to induce detoxification. 

Watercress also has deleterious effects on harmful metabolites of drugs.^[23] For example, the antioxidant content of watercress, such as rutin, ferulic acid, and coumaric acid, has curative effects against paraben toxicity.^[24]  

Defense Against Cancer

As we mentioned above, watercress has preventive capacities against DNA damage which is the main trigger of cancer, aging, and other disorders. Watercress inhibited DNA damage related to aggressive free radicals in all three phases of the cancer cell cycle^[25] investigated.  

High polyphenol intake^[26] is a beneficial strategy to reduce damage. Diets rich in vegetables such as watercress reduce the risk of lung cancer, colorectal carcinoma, and prostate cancer. These vegetables have a high amount of isothiocyanates^[27] which are effective protective factors in cancer prevention. In animal models, isothiocyanates inhibit cancer cells.

Benefits For Women’s Health

Oxidative stress is the underlying cause of many health problems in women. Researchers investigated watercress in polycystic ovary syndrome, which is one of the common health problems in women. 

It intensifies mitochondrial apoptosis (scavenging of unhealthy cells or organelles) in cystic follicles and prevents their formation. Watercress consumption with commercial drugs can help ovulation and fertility in women with polycystic ovaries.^[28] 

Improve Skin Health

Skin problems are related to environmental stress factors such as sunlight, radiation, or air pollution. Watercress can help to improve skin health by reducing the oxidative stress response. Its extract has promising effects against skin cancer.^[29] Topical use^[30] can also reduce skin-related (cutaneous) inflammatory processes.  

Improve Hair Health

Hair loss and greying effects are troublesome conditions for both men and women. Specific molecules, such as Dickkopf-1, are secreted from dermal papilla cells, suppressing melanogenesis, which gives hair color. Watercress extract inhibits these molecules’ secretion and may reduce hair greying and loss.^[31]

Improve Bones Health

Watercress is a food that makes bones stronger. It increases bone cell^[32] proliferation and the expression of collagen type I, which is the structural protein of healthy bones. The same study shows that watercress increased mineralization related to bone density. These findings indicate watercress might benefit bone health.

Nutrition Facts

Fresh watercress is very low in calories. One cup of (34 grams) raw chopped watercress^[33] contains 3.7 calories, which is nothing! It doesn’t contain fat, is very low in protein (0.8 grams), and carbohydrate (0.4 grams). It does not provide very many macronutrients, but it is rich in micronutrients. One cup of watercress contains:

• 54.40 micrograms of vitamin A (6% of daily value).
• 85 mcg of vitamin K (70% of DV).
• 14.6 milligrams of vitamin C (16% of DV).
• 40.80 mg of calcium (3% of DV).
• 112 mg of potassium (2% of DV). 

It also has some functional substances,^[34] such as isothiocyanates, lutein, ß-carotene, quercetin, and zeaxanthin, like other cruciferous vegetables that provide good content for supplements.

Watercress Side Effects

After all, is watercress good for you in each case? No, there are some factors that you should consider. 

Watercress has a high amount of vitamin K. Therefore, you should avoid too much vitamin K in your diet if you use blood-thinning drugs such as warfarin, as it reduces warfarin effectiveness. 

Also, in a small study with healthy individuals, 100 grams of watercress daily for seven days was related to increased carbon dioxide production during exercise. This study suggests that it may have a negative effect on exercise performance,^[35] but further studies are needed.

5 Ways To Add Watercress To Diet

First, you should consider that cooking watercress^[36] inactivates some of the anti-cancer effects by reducing related enzymes. So it might be better to consume raw watercress to get chemoprotective benefits.

Watercress Juice

It is the form of watercress consumed in many studies. You can use watercress to have your green smoothies with other beneficial leafy greens.

Salads

Adding watercress to your salads is a good idea as fat-soluble vitamins (A, D, E, K) are more available if they are consumed with oils such as extra virgin olive oil that you may add to your salads. 

Watercress Soup Or Dishes

Even though there will be a loss in some functional properties with cooking watercress, it can still be a healthy choice. You can add watercress to your vegetable mix dishes or soups and increase the antioxidant content of your meals. 

Sauces

You can prepare dip sauces or toppings with watercress and healthy nuts.

How Much Watercress Should You Eat?

There is no upper limit in the literature, but generally, studies include about 80-100 grams of fresh watercress.

The Bottom Line: Is Watercress Good For You?

As an ancient medicinal herb, watercress is more than a leafy green for us. It provides many vitamins and minerals besides its active compounds such as isothiocyanates, lutein, ß-carotene, quercetin, and more, plus being very low-calorie. 

This good combination of nutritional content protects from cancers, inflammation, diabetes, cardiovascular diseases, and many other diseases related to oxidative stress. It is also a great nitrate source, making watercress an ergogenic (performance-enhancing) food for athletes. 

It is clear that watercress is a functional food, and it has proven antioxidant and anti-inflammatory content. However, recent research showed the many health benefits of watercress only in animal or cell culture studies with limited available human studies. However, watercress has promising health effects, warranting more human clinical trials in the future. 

When you become pregnant, cravings for certain foods increase. This is due to the hormonal changes that occur upon conception, which may create a longing for particular kinds of food, some with peculiar tastes. Your main goal is likely to continue eating healthy in this stage. One common question appears, “Can pregnant women eat seafood while pregnant?” So how safe is the continuance of shrimp and seafood consumption during pregnancy?

Can Pregnant Women Eat Shrimp?

Many expectant mothers wonder “Can I eat shrimp while pregnant?” and may have the only thing that comes to mind when you hear the word “shrimp”, there are many things that are categorized under the name. A few of these are barnacles, copepods, crabs, lobsters, crayfish, and barnacles. 

Because of their impressive nutrient composition and abundance, millions of people regularly consume shrimp all over the world. Whether you are making a homecooked meal or ordering at a restaurant, you may wonder if you can eat seafood while pregnant and if you can eat shrimp cocktails while pregnant.

Larger seafood sources like sharks, tilefish, king mackerel, or swordfish can contain high levels of mercury.^[1] This metal may pose little risk to the adult in moderation, but special care needs to be applied to a woman who is already pregnant or intends to be. Research has shown that mercury can accumulate in your bloodstream over time if certain types of seafood are consumed regularly. Excess mercury in the woman’s body can impede the child’s brain and nervous system development resulting in a delay of the newborn’s/infant’s/toddler’s developmental milestones and even more devastating neurologic milestones.

Is shrimp safe during pregnancy? While it is essential to be cautious about seafood consumption in general during pregnancy, it is crucial to note that shrimps do not need to be in this feared category. This is because it contains low levels of mercury compared to many other types of seafood. In fact, there are benefits to all seafood low in mercury, such as improved neurodevelopment, reduced risk of preterm birth/prematurity, and possible reduction of preeclampsia and childhood allergies. Most of these benefits are due to the rich source of omega-3 fatty acids.

While it has been decided that shrimp is safe for women to eat while pregnant, you will be happy to hear that it also provides extra nutrition for pregnant women. This means there are some surprising benefits for your health to be enjoyed! Shrimp contains low levels of fat and higher amounts of protein, making them a healthy choice for pregnant women.

Health Benefits Of Eating Shrimp During Pregnancy

1. Eating shrimp during pregnancy increases the woman’s intake of Omega 3 fatty acids, amino acids, and other nutrients; this positively affects the child’s birth weight due to better nutrition and a reduced risk^[2] of premature birth.
2. Due to shrimp being so high in omega-3 fatty acids, the food can help improve heart health. This happens when the fatty acids increase your high-density lipoprotein (HDL) levels and lower your low-density lipoprotein (LDL) levels. HDL is the good cholesterol, and LDL is the bad cholesterol.
3. Shrimp is normally high in selenium and contains important nutrients for pregnancy, such as vitamin B12, iron, iodine, choline, phosphorus, and copper.
4. When a pregnant woman consumes shrimp often, she is likely to experience a lowered risk of high blood pressure and atherosclerosis.
5. There are minerals found in shrimp that promote healthy teeth and bones, and also a protected immune system.
6. The consumption of seafood and shrimp also positively correlates with the circumference of the baby’s head.
7. An increased intake of shrimp and or other sources of low mercury-containing seafood during pregnancy may reduce the incidence of eczema^[3] and asthma in children. 
8. Studies show that increased intake of high mercury-containing fish, like shellfish, during pregnancy increases the risk of food allergy^[4] in children. Since shrimp do not contain high levels of mercury, their consumption may reduce the risk of childhood allergies by replacing other high-mercury seafood in the diet.
9. Research shows that intake of shrimp or low mercury-containing seafood during pregnancy reduces the need for a prolonged hospitalization of the baby upon birth (less risk of prematurity) and reduces the number of pain crises in sickle cell^[5] children.
10. Omega-3 intake also reduces the possibility of inflammatory bowel disease flares in children.

Recommendations For Eating Seafood During Pregnancy

It is said that the heart wants what the heart wants. As true as this statement is, pregnant women must begin to consider not only what the heart wants but what the stomach needs! Pregnant women or women of childbearing age must consider what the growing child in her womb needs rather than only what she craves to eat. As much as she enjoys seafood, she must ask questions like “What amount of seafood is okay during pregnancy,” or “Can I eat shrimp cocktails while pregnant?” 

Mercury And Omega-3 Fatty Acid Content

From our study, we see that the safety of seafood is dependent on the levels of mercury and the omega-3 fats it contains. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that a woman who is pregnant sticks to about eight ounces (up to 12 ounces) of low mercury-containing seafood per week. That’s about two to three 3-4 ounce meals per week.

Seafood Should Be Cooked Properly

As much as shrimp is safe for consumption by pregnant women, it is of vital importance to consume only well-cooked shrimp. For optimal safety, it should be cooked to a temperature around 65 to 70 degrees Celsius (145 degrees Fahrenheit). Eating fish below this or eating raw shrimp such as sashimi and sushi may be detrimental to the development of the fetus. Raw or undercooked shrimp may pose the same concerns, and as nice as it may taste, it’s best to stick to fully cooked shrimp when pregnant. 

Find Seafood Source

It’s also important to be aware of where the shrimp is sourced from, as the mercury content of seafood may vary depending on the source. Local health departments should have records of the mercury content of the water bodies in your area and if the amount is considered safe. Locally harvested shrimp can often be safely eaten if well-cooked. 

It is strongly recommended that pregnant women seek local advice to know the source of their shrimp before consumption. If the source is unknown, try reducing the amount you eat from around eight ounces a week to six ounces to play it safe.

No Large Fish Consumption

Large predatory fish like sharks contain higher levels of mercury, making it inadvisable for the pregnant woman. As mentioned before, smaller types of seafood like shrimp are great for meals during pregnancy. Others include salmon, anchovies, herring, sardines, tilapia, pollock, and Pacific mackerel.

Any of these can serve as safer types of seafood for the pregnant woman as they contain the seafood requirements in the right proportion – that is, lower levels of mercury and higher levels of beneficial omega-3 fatty acids.

The Bottom Line

Eating shrimp and other forms of seafood is great for the body under normal circumstances. The negative effects, if any, can be overlooked by the average adult, but a problem arises when an adult is pregnant. Also, seafood is a good source of iodine, which is needed for the synthesis of thyroid hormones. When deficient, not only does the pregnant woman risk hypothyroidism but there could be severe harm^[6] to the fetal nervous system, whose maturity is dependent on the mother’s thyroid hormone. Alternatively, in areas or diets without seafood, iodized salt can be used.

As much as a pregnant woman may have cravings for her usual delicacies, the diet may need to be modified to ensure the optimal safety of the growing fetus. Therefore certain foods may need to be prioritized over others during this critical time.

Different types of seafood contain mercury in varying amounts. While a small amount of mercury is harmless to the body, it can be detrimental to the fetus if consumed in excess. Shrimp contains low levels of mercury, making it safe for consumption by pregnant women at 8-12 ounces per week. Among other nutrients essential for the child’s development, it contains omega-3 fatty acids that contribute greatly to the child’s development.

For safer consumption of shrimp and other forms of seafood, certain factors must be considered. These include how well-cooked the shrimp is, the source, and local directories that advise of local conditions. Raw and undercooked shrimp may contain some amounts of potentially harmful bacteria that can cause a foodborne infection or even marine toxins.

When the source of the seafood is unknown, the food can still be eaten, but it is not generally advised during pregnancy. Always consult with your dietitian, medical doctor, or obstetrician for individual guidance on a safe diet when pregnant or trying to conceive to ensure the best possible health status for your little one. 

How would you define a functional food? Is it low-calorie? Is it healthy for your cardiovascular system? Does it include high fiber or high vitamins and minerals? If your answer is yes to each question, then buckwheat is an entirely functional food for health, weight loss, and disease prevention. Let’s find out the science behind the health benefits of buckwheat.

Buckwheat Benefits

Buckwheat is one of the most common pseudocereals. Health benefits^[1] for heart disease, high blood pressure, high blood cholesterol, cancer, inflammation, and high blood sugar are attributed to buckwheat consumption. It is also a prebiotic food due to its high fiber content. Prebiotics act as food for the good bacteria in our gut, fostering their growth and protective effects.

The antioxidant (especially rutin and quercetin) content of buckwheat makes it a superfood against many diseases.

Researchers showed a significant increase in total antioxidant capacity in the blood by adding buckwheat honey^[2] to the diet or with buckwheat-enriched bread^[3] consumption.

Protect Yourself From Cardiovascular Diseases

Cholesterol-Lowering Effects

Buckwheat is a healthy and functional product for cardiovascular diseases. A study with 3,542 people^[4] showed that buckwheat consumption decreased total cholesterol, blood fat, and low-density lipoproteins or LDL (bad cholesterol). It also increased high-density lipoproteins, or HDL (good cholesterol), compared to the population who mainly consumed corn. 

Total cholesterol and specific enzymes related to oxidative stress and inflammation were lower^[5] in healthy volunteers who consumed cookies with buckwheat enrichment.  

The study on human intestinal cells^[6] showed that buckwheat extracts might reduce the intestinal absorption of dietary cholesterol in the bowels. Buckwheat (but not wheat and rice) may lead to greater cholesterol excretion^[7] from the body and reduce some gene activation about cholesterol absorption and transfer of intestinal cells (NPC1L1 and ACAT2). 

Vascular Health & Blood Pressure

According to the studies above, we know that buckwheat can reduce blood cholesterol levels. This mechanism^[8] benefits vascular health and hypertension prevention because LDL cholesterol or oxidized-LDL by stress factors is the enemy of vascular health and forming artery-blocking plaques. 

In another study,^[9] researchers indicated that fermented buckwheat sprouts contain natural angiotensin-converting enzyme inhibitors or ACE inhibitors. ACE inhibitors are the targeted enzyme for many hypertension drugs because it has a role in the production of the angiotensin molecule, of which an excessive amount leads to a massive increase in blood volume and vascular tension by reducing the water loss from kidneys and contracting the vessels.  

The relationship between buckwheat consumption and blood pressure regulation has yielded inconsistent results between the studies.^[10] Some studies show a reduction in blood pressure, but there are also studies indicating no relationship between the two variables.

Manage Blood Sugar & Diabetes

Diabetes^[11] is a chronic disease challenging about 422 million people worldwide. It occurs with insulin secretion deficiency or ineffective insulin activity, resulting in increased blood sugar levels. Buckwheat health benefits include glucose metabolism regulation, an essential function for patients with diabetes. 

It is well-established^[12] that whole grain foods have a lower glycemic index, a system that ranks foods based on their blood sugar effects on a scale of 1-100. Pure sugar has a glycemic index of 100.

Similarly, a diet rich in fiber benefits blood sugar control in patients with diabetes or people with blood sugar fluctuations or insulin resistance.

A low-glycemic index diet^[13] is highly recommended for patients with diabetes or other unbalanced blood sugar problems, such as polycystic ovary syndrome. Those who use buckwheat rather than plain wheat daily can lower the glycemic index of their diet. Buckwheat has a glycemic index of approximately 50, which is considered low.

The study^[14] with healthy individuals showed that blood glucose levels after meals were lower in volunteers who consumed buckwheat products, especially buckwheat groats.

Another study on 10 healthy, normal-weight volunteers showed a two-hour postprandial blood sugar that was significantly lower^[15] on buckwheat bread than on other test bread, concluding that buckwheat would be an ideal food for preventing and treating people with diabetes.

Reduce The Risk Of Cancer

Cancer^[16] is the disease of the century and the leading cause of death in developed or developing countries. Functional foods are gaining importance for the prevention of chronic diseases such as diabetes, metabolic syndrome, cardiovascular diseases, and also cancers.

There was an association between consuming several functional foods,^[17] including buckwheat, and reduced risk of cancer since buckwheat can reduce oxidative DNA damage. This damage is the underlying mechanism of cancer initiation and development. 

Reduce The Risk Of Neurodegenerative Diseases

The health benefits of buckwheat on neurodegenerative diseases are not yet clear, but promising results have been obtained in animal studies.^[18] For this reason, the scientific world will elaborate on this relationship with human studies in the coming days.

In addition, it is suggested that the antioxidant component of buckwheat, called rutin,^[19] reduces the risk of neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, or neurological function loss.

Improve Digestive Health

One of the reasons why buckwheat is consumed so widely is that it does not contain gluten. Today, gluten-free products^[20] are frequently used in both celiac disease, gluten sensitivity, and general healthy nutrition.

In addition, buckwheat has an enormous contribution to digestive tract health. It supports^[21] microbiota health and healthy defecation with its high level of dietary fiber.

What Is Buckwheat?

Cereals and whole grains have played a pivotal role in meeting the human population’s demand for starchy food since humans started to live in a communal setting. Cereals like corn, wheat, and rice constitute approximately 80% of the food consumption by human beings. These products are suitable for enrichment to meet the essential micronutrient needs for vitamins and minerals. However, researchers nowadays focus on other crops^[22] like cereals. 

These products are “pseudocereals^[23]” because they are not cereals but also good carbohydrate sources. Luckily, “pseudocereals” are naturally rich in micronutrients and proteins compared to cereals. According to the Food and Agriculture Organization,^[24] pseudocereals might help improve nutrition and health, meet food needs, and enhance livelihoods. Altogether, they contribute to future food security and a sustainable world. These underutilized crops have great potential to act for global hunger crises.

Nutrition Facts

Buckwheat nutrition data showed that it has the highest nutritional components^[22] with the same calories per 100 grams as compared to rice, wheat, or corn(maize). You can see this in the table comparing buckwheat with rice, wheat, and corn. It has a good share of amino acids and total fiber. Furthermore, it contains higher calcium, iron, magnesium, manganese phosphorus, and potassium levels than other commonly used crops. 

Table 1:^[22] Nutrients in buckwheat, rice, wheat, and corn.

Buckwheat has a well-balanced composition^[25] of amino acids, which leads to high biological activity. Buckwheat is particularly rich in lysine. This is an important content as plant-based protein sources include generally limited lysine. However, buckwheat has lower glutamine and proline amino acid levels than wheat. 

Buckwheat might not be very suitable for lectin-free diet followers as it provides lectin-like other whole grain products. Lectin is a kind of carbohydrate-binding protein that may cause clumping (agglutination) of particular cells or precipitation of a bunch of molecules (glycoconjugates). You may prefer to control your lectin intake in your daily diet.

Buckwheat Side Effects

Is buckwheat good for you in every scenario? Unfortunately, no. Buckwheat is healthy food, but it becomes hazardous for one who has an allergy to buckwheat proteins.^[29] It is one of the major allergen foods, especially in Asia, as it is commonly consumed in this area. It may even trigger potentially fatal anaphylaxis. 

Buckwheat potentiates allergic reactions in some people because its proteins have strong resistance to enzymatic degradation in the digestive tract. 

You should be aware of the body’s reaction when you eat food you didn’t eat before to realize if you are allergic to that food.

6 Ways To Eat Buckwheat

When you want to consume buckwheat, it is effortless to add to your diet, and there are many buckwheat recipes. Check out the examples below.

Salad

Buckwheat can be a low-calorie and healthy meal when making cereal salads. A grain salad that is gluten-free and enriched with vegetables and fruits is very nutritious and satisfying for your appetite.

Bread

You can use buckwheat flour to make bread or other bakery products. It is beneficial to make the carbohydrate sources you consume in your diet healthier. You can prefer buckwheat flour instead of white wheat flour to prepare even buckwheat pancakes or muffins.

Buckwheat Tea

You can prefer to drink rather than eat. It is possible to consume buckwheat as a herbal tea, which is frequent in Asia. Getting benefits from its flavonoids is a plus.

Meals

You can also consider cooked buckwheat groats with your meat or vegetable main dishes. 

Snacks

Buckwheat crackers are a low-calorie, nutritious choice for snacks.

Raw Buckwheat Groats

You can try to consume raw buckwheat groats such as oatmeal with milk or yogurt. It could be more challenging to consume than in the cooked form, but it is also very beneficial.  

The Bottom Line: Is Buckwheat Healthy?

The health benefits of buckwheat are apparent according to scientific studies. Increasing the phenolic content of the diet, vitamin and mineral intake, and increased dietary fiber by buckwheat consumption benefits many health problems such as cardiovascular diseases and diabetes, cancer, obesity, and neurodegenerative diseases. 

It is a great advantage that it does not contain gluten. In this way, it creates an important carbohydrate source for both celiac patients and other people consuming gluten-free diets. 

Thanks to the amino acid, vitamin, and mineral content of buckwheat, it has many health benefits as a high-quality carbohydrate source. However, it can cause allergic responses or side effects in buckwheat-sensitive individuals. 

Once you are sure you are not allergic to buckwheat, you can add this healthy carbohydrate source to your diet in many different ways for a low-glycemic approach to including healthy fiber and nutrients into your balanced diet.  

Tilapia is a fish native to the Middle East and Africa. It is currently farm-raised worldwide, making it convenient, cheap, and easy to find. It is the fourth most consumed seafood in the USA. There are three main species of tilapia, but The Nile (black) tilapia, Oreochromis niloticus, also known as the Nile mouthbrooder, is the most commonly farmed tilapia.

Tilapia has a sweet and mild flavor that makes it easy to include in a healthy and well-balanced diet of whole grains, fruits, vegetables, and lean meats. Eating tilapia lowers health risks. It is lean, averaging only 3 grams of fat per serving, and it is an excellent source of protein full of many essential vitamins and minerals. Read on to learn more about this versatile fish that many call the ‘chicken of the sea’.

Tilapia Benefits

Prevent Cancer

People that eat moderate amounts of seafood may lower their risk of cancer. It has a very high nutritional value that helps your immune system to work at its best. Tilapia is also very rich in selenium. This essential antioxidant reduces inflammation and may hinder the development or spread of cancer cells.

Support Heart Health

Tilapia is not as high in omega-3s as other fatty fish, but it is still considered heart-healthy. It is very low in cholesterol and especially saturated fats, which makes it good for the heart and preventing blood clots. It is also very high in protein. Calcium levels in tilapia also help with cardiac contractions. Tilapia is good for overall heart disease risk.  

Improve Bone Strength

Tilapia contains high amounts of Vitamin D, calcium, phosphorous, and magnesium which makes it a super food for your bones. These vital minerals help to enhance bone density. Eating this fish may also help heal damaged bones and the collagen in tilapia may help heal wounds.

Improve Brain Function

Eating moderate amounts of tilapia may help your brain^[1] function better. The high density of vitamins and minerals may also help in decreasing cognitive declines, such as dementia or Alzheimer’s disease. This is especially important as you age.

Boost Better Metabolism

Tilapia is great for weight loss. It is very low in calories and fat and is a great way to add a healthy option to your diet regimen. This fish is high in protein to keep your muscles healthy. The other essential vitamins and minerals keep you full of energy. 

Improve Immunity

Tilapia is high in selenium and is essential for the proper function of the immune system. It can improve the working force of your white blood cells. Selenium is also vital for proper thyroid function and DNA repair, and better reproductive health. 

What Is Tilapia?

Tilapia is an inexpensive, mild-flavored freshwater fish. It is one of several species belonging to the Cichlid family. Its low price and rapid life cycle have made it the most commonly farmed fish worldwide. 

Tilapia is primarily a vegetarian species, with over 90% of their diet consisting of algae, diatoms, and aquatic macrophytes. They have also been known to eat aquatic insects, crustaceans, and fish eggs, although this does not comprise the majority of their diet. 

The popularity of tilapia is worldwide. They do well being farmed because they survive and thrive in overcrowded and poor-quality water. They do not tolerate cold water and need to be farmed in warmer climates. Some farming practices vary by location, raising both safety and ethical concerns. 

Is Tilapia Bad For You?

There are many health benefits of eating tilapia, but you may also choose to avoid fish which comes with certain risks. Why might tilapia be bad for you?

Opponents of tilapia argue that unsafe farming practices make farm-raised fish bad for you. Because they are mass-produced in crowded, commercial fish farms, this overcrowding can lead to disease. 

The waters that fill the indoor recirculating tanks have also been found to have high contaminants, such as heavy metals. This is particularly true of fisheries near industrial parks, where heavy metals and cancer-causing chemicals can pollute the water. 

Tilapia are filter-feeding fish in their natural environments. Unfortunately, some tilapia farmers feed their fish stock with the feces of livestock animals. The feeding method of tilapia being fed feces may lead to contaminated waters.^[2] Unsafe processing practices and eating raw tilapia can lead to salmonella^[3] poisoning and other food-borne illnesses. 

Often, farmed fish are fed antibiotics because in overcrowded environments they are prone to disease. Ingesting these antibiotics may be harmful to humans. 

Another risk is consuming dioxins,^[4] which have been found in tilapia fish farms and are known to cause cancer in humans. The feed these fish are provided must meet regulated standards^[5] to keep humans safe. Dibutyltin, a chemical found in PVC plastic, has also been found in farm-raised tilapia. When ingested by humans, this chemical increases the risk of inflammation, asthma, arthritis, and allergies. It also weakens immunity and causes metabolic disorders.

Tilapia Side Effects

The most common seafood-borne illness in the US is scombroid poisoning.^[6] Although it is more common in darker fish like tuna and mackerel, a few cases have been reported in humans secondary to tilapia consumption. This poison, also known as histamine fish poisoning, causes an anaphylaxis-like reaction. Sudden onset of symptoms may include difficulty breathing, bronchospasm, low blood pressure, hives, and flushing.

Other symptoms may occur over 12-48 hours, including rash, headache, diarrhea, abdominal pain, blurred vision, and dizziness. For most people, the prognosis is good with anti-histamine administration. Improper handling, including inadequate storage and refrigeration of fish, leads to bacterial overgrowth and scombroid poisoning. Once the histamine forms in the fish, refrigeration, freezing, or cooking can eliminate it. 

Rare cases of saxitoxins can be absorbed by tilapia in waters where these bacteria accumulate, leading to paralytic shellfish poisoning. 

In addition to farming practices, tilapia contains more omega-6 fatty acids than omega-3 fatty acids. Omega-6 fatty acids are a less healthy fat, and the amount found in tilapia is more than  in bacon. The problem with this is that omega-3s and omega-6s should be in a normal ratio, and consuming more omega-6s can imbalance that ratio.

Fish oil is also a natural anticoagulant. Increased consumption may increase your risk of bleeding, especially if you are on anti-clotting medication (anticoagulants). Moderate consumption of tilapia is essential. 

Safe Ways To Eat Tilapia & Alternatives

The best tilapia^[7] is fresh-caught, not farmed. If you do get farmed tilapia, be sure that the fish is farmed in the proper conditions. Also, ensure that it has been stored/refrigerated correctly and is cooked thoroughly. 

Tilapia is considered one of the best fish for pregnant or breastfeeding women and children because of its low mercury levels compared to other species of fish. It is also high in many vital nutrients. There is scientific evidence that shows that eating fish during pregnancy^[8] is essential for a baby’s cognitive development. 

To see the most nutritional benefits, the FDA recommends you eat at least 8oz of seafood every week. Most people who are eating higher levels of fish are known to consume a healthy, well-balanced diet, including:

• Fruits and vegetables
• Whole grains
• Low-fat dairy
• Nuts, seeds and legumes
• Lean meats

Their diets are also lower in highly processed foods, meats, and sugars. The best way to cook tilapia is to bake it or grill it rather than pan-frying it. If you choose to pan-fry it, try using a healthier oil such as extra-virgin olive oil or avocado oil. Though tilapia is very mild in flavor, you may prefer other fish such as salmon, tuna, sardines, cod, trout, sea bass, Alaskan pollock, mackerel, flounder, and rockfish. These alternatives contain more omega-3s than tilapia.  

Another fantastic alternative to tilapia is Lingcod.^[9] It is considered the most versatile fish in the world. It has a very light flavor and is found in products everywhere, from imitation crab to fast-food fish sandwiches. Millions of tons of Lingcod are harvested from the fresh waters of Alaska every year.

Final Thought

Both the Food and Drug Administration and the Environmental Protection Agency issue advice to consumers when it comes to eating fish. It is important to be aware of where your fish is coming from. Avoiding farmed tilapia from China, the world’s largest producer, is highly recommended because their farming practices present the greatest concerns.

The best and safest farmed tilapia comes from the US, Canada, the Netherlands, Ecuador, and Peru. Even if tilapia is caught in the US but processed in another country, the foreign country of processing must appear on the package as the ‘country of origin’, according to the Country of Origin Labelling Program, which is enforced by the USDA’s Agricultural Marketing Service.^[10] Look for the Ocean Wise symbol on the packaging. 

If you can find it, wild tilapia is the best. Unfortunately, in the US, wild and organic production of tilapia is less than 1%.

Like anything else, moderate consumption of tilapia is the best. Try and eat it only occasionally while incorporating other fish for the most health benefits. With these caveats in mind, choosing tilapia is nutritious, safe, and sustainable.

Many people may not realize that olives are a Mediterranean fruit. Olives are often enjoyed as a salty snack and are a source of healthy unsaturated fats. People have enjoyed them since at least 410 B.C.,^[1] and they continue to be popular today. But is eating too many olives bad for you? Is there such a thing? Keep reading to learn more about the nutritional value and benefits of olives.

What Are Olives?

Olives, also known as Olea europaea,^[2] are subtropical fruits originating in the Mediterranean. They grow on olive trees and are the most cultivated fruit trees in the world.

They grow on olive trees, which are only ten meters tall. It takes three to four years for the trees to start bearing olives, but they won’t be in full production until 12 to 20 years of growth.

Olives can be eaten on their own as whole fruits. However, they are required to undergo processing to be edible. Common processing methods are alkaline hydrolysis or slow acid and enzymatic hydrolysis. 

This is because fresh, raw olives are extremely bitter, and they cannot be eaten raw and unprocessed.

Processed olives can be eaten when they are green or black. Green olives are unripe, and black olives are ripe. 

Many olives are also produced for olive oil production. Extra virgin olive oil is a popular oil and a staple in many households. 

Olive Nutrition Facts

As mentioned, processed olives can be eaten black or green, and both will be easily found at your local grocery store. The nutrition facts for both varieties are listed below. 

Nutrition information^[3] for 50 grams of black olives, approximately ten olives:

• Energy (calorie): 58 kilocalories
• Water: 40 grams
• Protein: 0.42 grams
• Fat: 5.45 grams
  • Saturated fat: 1.14 grams
  • Monounsaturated fats: 3.83 grams
  • Polyunsaturated fats: 0.31 grams
• Carbohydrates: 3 grams
  • Fiber: 0.8 grams
  • Sugar: 0 grams
• Iron: 3.14 milligrams
• Phosphorous: 1.5 milligrams
• Sodium: 367.5 milligrams 
• Vitamin A: 8.5 micrograms
• Vitamin E: 0.825 milligrams

Nutrition information^[4] for 50 grams of green olives, approximately 12 olives: 

• Energy (calorie):  72.5 kilocalories
• Water: 37.7 grams
• Protein: 0.52 grams
• Fat: 7.65 grams
  • Saturated fat: 1.02 grams
  • Monounsaturated fats: 5.65 grams
  • Polyunsaturated fats: 0.66 grams
• Carbohydrates: 1.92 grams
  • Fiber: 1.65 grams
  • Sugar: 0.27 grams
• Iron: 0.24 milligrams
• Phosphorous: 2 milligrams
• Sodium: 780 milligrams 
• Vitamin A: 10 micrograms
• Vitamin E: 1.91 milligrams

Black olive nutrition and green olive nutrition do vary slightly. The main differences are that green olives are higher in fat, including healthy monounsaturated fats, sodium, dietary fiber, and calories. 

While it is positive that olives contain healthy fats, you should be mindful of the sodium content. According to the Dietary Guidelines for Americans, individuals should limit sodium intake^[5] to 2300 mg per day, which is equivalent to one teaspoon of salt. 

One portion of black olives provides 16 percent of the daily value of sodium. One portion of green olives provides 34 percent of the daily value of sodium.

Any food that provides 20 percent or more of the daily value for sodium is considered high in salt. This means green olives are considered high in salt, and black olives are moderate in salt. 

Benefits Of Olives

Although olives contain quite a bit of sodium, there are many health benefits linked to olives and olive oil. Keep reading to learn what research says about olives, olive oil, and their health benefits.

Heart Health

A 2020 study^[6] determined that those consuming ½ tablespoon of olive oil per day had a 14 percent lower risk of cardiovascular disease and an 18 percent lower risk of coronary heart disease. 

The study also found a decreased risk of heart disease when individuals replaced 5 grams of butter, margarine, mayonnaise, or dairy fat with olive oil. This is all evidence that olive oil benefits heart health.

Chronic Inflammation

A 2018 review article^[7] reported that extra virgin olive oil might lessen chronic inflammation. This is thought to be due to its polyphenol content, which are beneficial plant chemicals found in olive oil. 

This potential benefit was seen in both animal and human studies.

This means olive oil could be a potential anti-cancer, anti-hypertension, and anti-high cholesterol agent. The authors stated more research is needed in this area before olive oil can be proposed as a potential agent to treat chronic inflammatory states. 

Bone Health

A 2016 review study^[8] determined, based on evidence from cell, animal, and human studies that olives, olive oil, and olive polyphenols are potential dietary interventions that could aid in preventing osteoporosis among elderly individuals. 

This is because olives and olive products can increase bone growth by suppressing oxidative stress and inflammation. 

While promising, future research with more human clinical trials is required to determine the true impact of olives on bone health.

Inflammatory Bowel Disease

A recent 2022 study review^[9] determined olive oil may supplement standard inflammatory bowel disease medications in disease management. This is due to the anti-inflammatory effect of the polyphenols contained in olive oil, such as oleuropein and hydroxytyrosol. 

While these findings are exciting, future research, including randomized control trials, is required to determine olive oils’ effectiveness in managing inflammatory bowel disease.

Diabetes Management

A 2017 meta-analysis study^[10] found olive oil intake was associated with a decreased risk of developing type II diabetes mellitus and improved diabetes management. The researchers concluded olive oil is a suitable component of a healthy diet.

Cognitive Function

A 2020 animal study^[11] tested the effects of oleocanthal and ligstroside polyphenols from olives on female mice.  The study found that one of the polyphenol compounds, ligstroside, had a protective effect on early Alzheimer’s disease development, brain aging, and enhanced cognitive function. 

As this study was animal-based, future research involving human trials is required.

How Do Olives Affect Your Weight?

While eating olives is not a magical cure that will help you lose weight, olive oil does contain nutritional qualities that have been associated with weight loss. 

High consumption of olive oil is one of the main components of the Mediterranean diet.^[12] 

The other main components of the Mediterranean diet include a high consumption of vegetables, fruits, nuts, cereals, and whole grains, a moderate consumption of poultry and fish, and a low consumption of sweets, red meat, and dairy products.

Ultimately the Mediterranean diet is a dietary pattern that is high in monounsaturated fats and fiber and low in saturated and trans fats.

Recent findings from a 2022 review study reported weight loss could be achieved through the Mediterranean diet,^[12] which in turn can reverse the negative health effects caused by obesity. 

This indicates that olive oil could be a dietary staple in a healthy diet that contributes to weight loss and health benefits in general. 

You don’t necessarily have to follow the Mediterranean diet to lose weight. Overall, consuming a diet rich in various foods is essential to achieving and maintaining a healthy weight. 

What Happens If You Eat Too Many Olives?

We already know the answer to the question “Is eating too many olives bad for you?”, so what will happen if you eat too many olives?

It’s best to avoid consuming foods high in sodium often, as they can increase the risk of high blood pressure. High blood pressure is concerning as if left untreated, it can result in artery damage and lead to further bodily harm such as stroke, vision loss, heart failure, heart attack, kidney disease, and sexual dysfunction.

While olives can be part of a healthy diet, they should be consumed in moderation and alongside other healthy whole foods.

Can you eat too many olives? If you do eat a lot of olives often, you could be consuming too much sodium. Try to consume olives in moderate amounts and eat foods that are not high in sodium. 

Pairing high-sodium foods with low-sodium foods will make you less likely to exceed 2300 mg of sodium in one day.

If you have concerns or questions about how to manage your sodium intake, contact a Registered Dietitian.

How To Eat Olives In A Healthy Way

Olives can be added to many meals or even just eaten as part of a healthy snack. Some examples are listed below.

Lunch/Supper

• Make homemade whole wheat crust pizza and use sliced olives as a topping.
• Make a Greek salad with olives.
• Make a Middle Eastern bean salad with olives.
• Try adding olives to a pasta dish.
• Add olives to a homemade sub or sandwich to add a tangy flavor.
• Try making skillet chicken with olive slices.
• Add olives onto a tray baked full of oven-roasted vegetables.

Snacks

• Eat ten whole olives as a quick snack. 
• Add olives onto a charcuterie board and serve to guests.

If you are not a fan of olives but want to include olive products in your diet, try cooking with olive oil. It can be used in many cooking or baking recipes and can be found easily in any grocery store.

Summary

Overall, there are certainly health benefits associated with eating olives and consuming olive oil. Caution should be exercised if you are concerned about your sodium intake, as olives do contain quite a bit of sodium.

As long as you are eating olives in moderation alongside a variety of whole foods, they can certainly be part of a healthy diet.

One of the most popular dietary supplements on the market is collagen, and it’s being added to practically everything, from protein powder and protein bars to skincare and even coffee. But, are there benefits of collagen supplements worth the hype, and is there a such thing as too much collagen? 

The benefits of taking collagen supplements have been trending, promising greater skin glow, improved skin elasticity, reduced cellulite and stretch marks, finer wrinkle lines, healthier digestive tract, decreased bone loss, and more. And since it’s an important^[1] protein we all lose as we age, it’s no wonder that finding ways to replenish our stores has become one of the most sought-after supplements to slow down the symptoms of aging.

Benefits Of Collagen Supplements

Even though there’s not enough scientific evidence to clearly state all the health benefits of taking a collagen supplement for men or women, there are some data that point to the potentially positive effects it can have on specific areas of the body. 

Help Improve Skin Health

Collagen peptide supplementation may improve the look, texture, and elasticity of your skin. Studies^[2] involving hydrolyzed collagen have shown some impressive results in the appearance of the skin, especially with wrinkles, skin hydration, and even skin elasticity. 

This type of collagen undergoes a special process called hydrolysis that makes collagen easier to absorb, thus creating better results after consistent use^[3]. Collagen also helps with replacing dead skin cells and creating a more rejuvenated and refreshed look.

Help Improve Muscle Mass

There are plenty of protein powders on the market that contain collagen peptides as one of their essential ingredients. This is because collagen plays an essential role in building and growing muscle tissue. Research shows how adding collagen to your post-workout^[4] supplementation regimen can have a positive effect on muscle mass, helping you grow and tone your muscles as well as enhance the recovery of muscle fibers.

Still, it’s important to note that collagen alone won’t do much in terms of muscle growth and strength. A high-quality protein powder^[5] needs to be involved as all essential amino acids have to work together to promote an increase in muscle size and strength. 

Keep Your Bones Healthy & Strong

As we age, our bones become weak and brittle, leaving us at a higher risk of lower bone density (osteopenia), bone loss (osteoporosis), and even bone fracture. An increased collagen intake may play an important role in preventing bone breakdown and slowing down^[6] the rate of bone mineral density reduction.

Even though all of these studies have been done on a small sample and still more research is needed in human subjects, it does show a promising outcome for those struggling with early onset osteoporosis and other issues with poor bone health.

Lower Joint Pain

Joints and bones in your body are protected by cartilage, a type of tissue that surrounds each and every one of them and helps keep them protected by absorbing shock and preventing them from rubbing against each other. 

It even adds structure and shape to some areas of your body, and that’s why any sort of damage to your cartilage may create issues, pain, and injury in your joints, making it hard to perform even the most basic functions. Also, distortion from injury or inflammation, besides the pain, may have a cosmetic impact.

The benefits of taking a collagen supplement for joint pain show up in the results of a 24-week study^[7] showcasing its effect on athletes and those with osteoarthritis. There was notable joint pain relief that subjects experienced after supplementation, due to the lower inflammation in the cartilage creating better joint support and reducing pain intensity. 

Improve The Health Of Your Hair

There are some potential benefits of collagen supplementation for your hair, but there’s not enough data to validate the claims. Still, the amino acids in collagen create keratin^[8], one of the most important proteins that participate in the structure of hair.

It also acts as an antioxidant and may help prevent your hair from turning gray^[9] (an aging process due to oxidation), as well as help fight damage to the hair follicles caused by free radicals in this oxidation process. For the same reason, it might prevent nail brittleness^[10] and help improve the general health of your nails. 

Promote Heart Health

Collagen and specific collagen peptides may help prevent serious^[11] cardiovascular conditions. Collagen is one of the main proteins that create the structure of your blood vessels, especially arteries, which may become stiff and less flexible once collagen production slows down. Worse, add to this atherosclerosis, and it becomes a double threat to you in the way of hypertension and poor circulation.

In fact, stiff and non-elastic arteries leading to atherosclerosis^[12] are a result of the narrowing of your blood vessels and are leading causes of heart attack and stroke. 

Additionally, collagen intake may boost the levels of “good” cholesterol (high-density lipoprotein, or^[13] HDL-C), which helps prevent atherosclerosis and reduces your risk of a cardiovascular event, e.g., heart attack or stroke. 

What Is Collagen?

Collagen is one of the most important proteins in the human body since it plays a crucial role in structuring and building the cells of your muscles, bones, and connective tissues. According to research, it accounts for over 30% of the total protein in the body, and it’s found everywhere from your skin and bones to organs and intestinal walls. 

Created from three essential amino acids, proline, hydroxyproline, and glycine, collagen provides your skin with elasticity and structure, protects your organs by creating a thin cover, helps your blood to clot, and even plays an important part in digestion. You can easily say there’s almost no body process where collagen isn’t involved, and that’s why maintaining high levels for as long as it’s humanly possible remains an important factor in longevity and overall health. 

Types Of Collagen

There are 28 different types^[14] of collagen, but type I accounts for 90% of the total collagen in the human body. Type II provides joint support and may ease joint pain, type III is mostly found in muscles and organs, type IV can be found in the skin, and type V makes the cornea of your eyes, specific layers of the skin, hair, and even the placenta.  

As we age, our bodies naturally produce less collagen, while the existing levels break down faster each passing year. Both men and women experience a drastic decline in their 60s, but the loss of female hormones makes it even worse after menopause. That’s why the benefits of collagen supplementation for women may be even more prominent than in men. 

The usual signs of lower collagen synthesis include wrinkles^[15] and saggy skin, weakening and shrinking muscles, joint pain, loss of mobility, circulation problems, and gastrointestinal issues that are caused by thinning of the lining of your digestive walls. Experiencing these issues is why many people start taking collagen supplements in one form or another. 

Collagen can easily be obtained from food alone, but it’s mostly found in animal sources. That’s why many people who are following a vegan or vegetarian diet have even lower collagen levels in their bodies and need to resort to supplementation to get adequate levels. Still, there are some vegan^[16] collagen supplements on the market, but the jury is still out on their efficiency. 

Potential Side Effects

Collagen supplements are generally considered safe and usually produce no side effects. However, different brands include a variety of additional ingredients^[17] in their collagen products which may cause negative side effects, especially if you’re sensitive, intolerant, or even allergic to some of these ingredients. 

Additionally, you might have issues if you’re pregnant or breastfeeding, as well as if you’re taking certain medications that might interfere with herbs, vitamins, and minerals found in said products.

One concern with collagen adverse reactions is with COVID-19 vaccines, which resulted in skin reactions. However, these were only due to injected collagen^[18], not supplements, and therefore shouldn’t affect your decision to use this beneficial supplement.

Collagen-Rich Foods

Since certain foods naturally contain collagen, it’s always best to start increasing your intake via real foods before depending on supplements. Foods that contain high amounts^[19] of collagen include

• Bone broth
• Bones, skin, and cartilage of animals
• Fish skin

Collagen supplements usually come in the form of powder, but the benefits of collagen gummies, collagen water, vitamins, and different kinds of serums are all equivalent.

The Bottom Line

Collagen is the most abundant protein in the body, playing a crucial role in almost every process, from building skin and tissue to improving muscle mass and protecting the lining of your gastrointestinal tract. 

Getting adequate amounts of collagen through food or supplements is important to slow down the body’s natural decline (i.e., aging via oxidation), but there’s plenty of research that still needs to be conducted to fully support the claims around the health benefits of collagen supplements.

Are you looking to add more superfoods to your diet? Contrary to popular belief, you don’t need expensive supplements to achieve this. 

Common foods like tangerines are packed with nutrients that are incredibly good for your health. 

If you’ve overlooked this sweet and tangy fruit or are simply confused about the difference between tangerines and oranges, you’ll want to keep reading. 

Once you learn about their many benefits, you’ll be eager to add tangerines to your next grocery list. 

Tangerine Nutrition Facts

Most tangerine health benefits are due to its high vitamin C content. A single fruit provides^[1] more than 25 percent of your daily needs.

Vitamin C helps your body absorb iron and fight off infections. Plus, vitamin C is a powerful antioxidant that protects your cells from stress-related damage and aging. 

Tangerines, and other citrus fruits, are also good sources of flavonoids.^[2] Flavonoids are compounds in plant foods that fight inflammation and reduce your risk for chronic diseases. 

Finally, the tangerine peel and fruit contain plenty of dietary fiber, water, vitamins, and minerals that support heart and digestive health. 

Below is the nutritional breakdown of a typical serving of tangerine, which is about one medium-sized fruit: 

• Calories: 46 kilocalories.
• Fat: 0 grams.
• Carbohydrate: 12 grams.
• Fiber: 2 grams. 
• Total Sugars: 9 grams.
• Calcium: 32 milligrams.
• Magnesium: 11 milligrams.
• Potassium: 146 milligrams.
• Vitamin C: 24 milligrams. 

Tangerine Benefits

So what are tangerines good for and how exactly are tangerines good for you? Including them in your diet can:

Boost Immunity

Consuming tangerines provides a healthy dose of vitamin C to support your immune system. 

Vitamin C orchestrates many complex processes^[3] that are part of your body’s immune response to disease or injury. 

These processes include mobilizing and protecting phagocytes, the white blood cells that act as your body’s first line of defense against infection.

Vitamin C also assists with the development and function of special immune cells, called T cells, that create antibodies to protect your body from specific invaders.  

While it’s unclear^[4] whether high doses of vitamin C can keep you from catching a cold or ease cold symptoms, research has shown that not getting enough vitamin C makes you more susceptible to infections.^[5]

Furthermore, people who eat a lot of fruits and vegetables that contain nutrients like vitamin C are less likely^[6] to suffer from many chronic diseases and cancers.  

Help Fight Wrinkles

Tangerines have the potential to support skin health and fight signs of aging due to their high antioxidant content. Antioxidants^[7] neutralize free radicals, which are unstable molecules made during normal metabolism. In doing so, they protect tissues and cells from damage caused by internal or external stressors.

As a potent antioxidant, vitamin C protects^[8] your skin cells from damaging UV rays.

Vitamin C also stimulates the production of collagen, a protein that strengthens connective tissues throughout your body. 

Together, these efforts help you maintain healthy skin by combating premature aging and wrinkling in the skin’s support structure. 

Protect Brain Health

Brain function tends to decline as we age. Finding ways to improve brain health can dramatically impact your quality of life in your later years. 

Tangerines provide antioxidants and flavonoids that may help achieve this. 

Vitamin C has been shown^[9] to reduce inflammation and protect brain cells from damage through its antioxidant properties. Both are risk factors for age-related brain diseases like Alzheimer’s.  

In addition, laboratory studies^[10] have found that the flavonoids^[11] in citrus fruits improved memory, motor function, and depressive symptoms in test animals. 

There are still not enough human studies to corroborate the animal studies’ results; however, one small 2015 study^[12] found that drinking a flavanol-rich juice daily for eight weeks improved memory in older adults.

Also, observational studies have linked a higher intake of citrus fruits in adults with a reduced risk of dementia,^[13] stroke,^[14] and depression.^[15]

Promote Heart Health

As a good source of fiber, tangerines support your heart in a few ways. 

Eating plenty of fiber is well known^[16] to help lower cholesterol levels, a risk factor for heart disease. However, fiber also interacts with the healthy bacteria in your gut to promote cardiovascular health. 

These friendly bacteria break down the fiber in your digestive tract to form short-chain fatty acids. Short-chain fatty acids interact with your body’s cells to regulate^[17] blood pressure and inflammation —  actions that protect against cardiovascular disease. 

Fiber also helps control blood sugar levels which is good for your heart. Over time, high blood sugar can damage blood vessels and is a major cause of heart disease. 

Aid Weight Loss Efforts

Are tangerines good for weight loss? Tangerines are excellent foods to include in your diet to achieve a healthy body weight. 

Due to their fiber^[18] and water content, tangerines are naturally low in calories, with only about 0.5 calories per gram weight. 

Compare this to a standard potato chip with about 5.3 calories per gram weight, and it’s easy to see how choosing tangerines at snack time can help you stay within your calorie goals. 

Additionally, the fiber in tangerines may help reduce food cravings. Fiber helps keep your blood sugar levels steady and slowly travels through your digestive system. Both of these can keep you feeling fuller, and longer.

Help Prevent Anemia

Anemia^[19] occurs when you don’t have enough healthy red blood cells to transport oxygen to your body’s organs. As a result, you can feel weak, light-headed, and tired.  

There are a few different types of anemia, one of which is iron-deficiency anemia. This type develops when you don’t have enough iron in your system. Iron helps make hemoglobin, the part of your red blood cell that carries oxygen throughout your body. 

You may experience iron-deficiency anemia if you have a diet low in iron, have certain digestive conditions that affect how well you absorb iron, or as a result of a recent menstrual cycle. 

Foods high in vitamin C, like tangerines, improve your body’s ability to absorb iron from the foods you eat. Combining citrus fruit like tangerines with iron-rich food, including meat, fish, and leafy greens can help prevent and improve symptoms of iron-deficiency anemia.^[20] 

Potential Side Effects Of Tangerines

Unless you have a citrus allergy, there are few side effects caused by regular tangerine fruit consumption. 

However, any increase in fiber can cause digestive upset or diarrhea in certain people. You can avoid this by increasing your fiber intake gradually and drinking plenty of water. 

Because citrus foods are acidic, there is a small risk of eroding tooth enamel if you consume tangerines too frequently. Further, the acidic nature of tangerines can cause heartburn in sensitive individuals. 

Regarding how many tangerines you should eat daily, a moderate intake of one to two citrus fruits daily is fine for most people. 

How To Eat Tangerines

The best part about tangerines is that they are delicious and convenient to eat. You can enjoy many health benefits of tangerines simply by peeling them and eating them raw.

If you’re feeling more adventurous, however, consider these ideas for including more tangerines in your diet: 

• Blend in smoothies.
• Zest the rinds to flavor yogurt or oatmeal.
• Top salads with tangerine segments for a bright burst of flavor.
• Combine with asparagus, toss in oil, and roast in the oven.
• Make tangerine marmalade to spread on toast. 
• Use tangerine juice to flavor homemade salad dressing.

Since tangerines in their peel do not require refrigeration, they also make an ideal on-the-go snack.  

The Takeaway

Tangerines are a great source of many vital nutrients that can improve your health. 

Incorporating citrus fruits like tangerines regularly into your diet should be used as your first line of defense to protect your body from disease, illness, or infection. 

Convenient and delicious, tangerines and their rinds can be enjoyed on their own or combined with smoothies, salads, or side dishes. 

However, if you decide to eat them, adding tangerines to your meals and snacks is an excellent way to reap the many benefits this fruit offers.

Apple cider vinegar is credited with a wealth of different health benefits: lose body fat mass, lower your cholesterol levels, heal your gut, and more, all by drinking vinegar. 

Many of these claims appear to have plenty of merits, but the food science community at large admits that there’s still plenty that we don’t know about this fermented juice byproduct. Does apple cider vinegar make you poop? Is it safe to drink apple cider vinegar on an empty stomach? With so much buzz about it, can we ever know the truth?

If taken improperly, you might find yourself with a sore throat, muscle cramps, and a lower digestive tract all out of whack. So, no discussion is complete without the five apple cider vinegar side effects you should be aware of (who would have ever thought that something as simple as a bunch of fermented crushed apples would be able to cause so much drama?).  

Possible Apple Cider Vinegar Side Effects

Apple cider vinegar is loved deeply for its associated roles in weight loss, blood glucose control, and a number of beauty-related applications, such as an apple cider vinegar hair rinse. All of these uses for apple cider vinegar may seem innocent and wholesome enough, but when carried out improperly or irresponsibly, it may leave you with a bad taste in your mouth (figuratively, and in your stomach, too, literally).

Could a tablespoon mix into your morning tea really cause such a problem? Let’s take a closer look at some of the adverse side effects of apple cider vinegar (ACV), how you can stay safe while using it, and who should avoid apple cider vinegar entirely.

Apple Cider Vinegar Might Interact With Your Medication

Those with diabetes, hypertension, and other metabolic issues of the endocrine system are not great candidates for apple cider vinegar supplementation. Minor health benefits aside, apple cider vinegar intake might have the potential to seriously mess with your routine of prescription medicine and some over-the-counter remedies. Just because ACV is “natural” doesn’t prevent it from reacting chemically with medicine in your body. 

Delayed gastric emptying^[1] caused by the effects apple cider vinegar renders within the body, for example, may prove to be especially problematic for those living with type I diabetes, since diabetes also does this, and the effects may be additive. This makes the timing of one’s glycemic control routine even more difficult to forecast and manage actively; for this reason, we cannot recommend ACV to any person with diabetes mellitus, especially undiluted apple cider vinegar.

Apple Cider Vinegar Is Highly Acidic And May Cause Chemical Burns

Topical apple cider vinegar may irritate, burn, or otherwise cause discomfort to the skin and body; while not an allergic reaction, per se, even the surface of the skin may become inflamed and damaged^[2] when exposed at length to any vinegar varieties, including apple cider vinegar.

The most obvious piece of advice here is twofold:

1. Always dilute your apple cider vinegar when you use it, just like you would when adding it to salad dressings.
2. Avoid applying apple cider vinegar to any part of your body at length, including your skin, hair, gums, and nails (those touting the benefits of ACV hair rinse for hair health use a very dilute preparation).

In a general sense, when taking apple cider vinegar in moderation, you should use approximately one or two tablespoons per cup of water. This gentler drink offers several health benefits; for example, drinking apple cider vinegar in this way may be able to suppress your appetite, leading you to consume fewer calories throughout the day, as well as controlling blood sugar.

As with all fruit juices and acidic foods, those with acid reflux might be well-advised^[3] to avoid apple cider vinegar’s effects in this area, especially undiluted vinegar, even if they would like to lose weight. Consuming vinegar might upset an already inflamed stomach even further since delayed stomach emptying plays a role in acid reflux.

Apple Cider Vinegar Might Cause Dental Erosion

One popular at-home remedy: add apple cider vinegar to a nightly mouthwash, and, like magic, one is said to wake up with fresher breath and a cleaner mouth devoid of the overnight biofilm that we’re all very familiar with. While there is evidence indicating that this may be true,^[4] doing so might put your teeth, digestive tract, and enamel at risk, even if you dilute your ACV concoction with lots of water.

According to Pronamel, any substance with a pH of 5.5 or lower is acidic enough to erode the enamel on your teeth. Apple cider vinegar with a chemical composition of at least 5 percent acetic acid boasts a pH value of anywhere from 2.8 to 3,^[1] putting it well within the danger zone as far as oral health goes. Tooth decay, gum and bone loss, throat irritation, and difficulty swallowing may all ensue.

Pronamel mentions that one can always balance out the harsh, acidic nature of many acidic foods and drinks by ingesting them alongside alkaline, basic accompaniments to neutralize them. This may work when consuming apple cider vinegar, but, in the case of a nightly mouth rinse, it may prove to be tricky if going to bed with a clean mouth is your aim.

Our advice? Try things like tongue scrapers, oil pulling, store-bought mouthwashes, good oral hygiene, and a healthy diet full of fibrous foods like raw apples. Also, know that the best way to minimize mouth odor (halitosis) is just good dental hygiene of your teeth and gums, which includes not smoking and avoiding mouth-breathing.^[5] 

For those who love the positive effects of apple cider vinegar but would like to avoid tooth decay, one may consider using apple cider vinegar tablets or apple cider vinegar gummies in its stead. These alternatives offer many of the apple cider vinegar’s benefits, all without the high acid content and other potentially negative effects.

Apple Cider Vinegar Can Lower Your Blood Sugar Significantly

While apple cider vinegar’s impact on blood sugar is one of the most popular topics of contention^[6] surrounding this potential alternative therapy for diabetes and other blood glucose-related conditions, its role in diabetes control is still not yet fully understood. 

What appears to be true in a general sense^[7] is that an apple cider vinegar intervention might, in fact, tend to lower one’s blood sugar. In some cases, this might be awesome. However, this tendency might put those with certain health conditions at risk at other times.

Hypoglycemia is a condition that can impact anybody, but, most pertinently, those with type I diabetes.^[8] Although diabetes is a disease of high blood sugar, it can involve extreme swings from high (hyper-) to low (hypo-) when a manipulated diet or insulin is involved. Clinically, one is said to be hypoglycemic when their plasma glucose concentrations fall below 70 mg/dL, although the patient may not be aware of the problem until their blood glucose levels have already hit 55 mg/dL or lower.

Because of this, the danger that apple cider vinegar poses to an otherwise healthy lifestyle one is able to have, even with diabetes, certainly should be taken seriously. Those with high blood sugar levels in the present moment may be able to^[9] lower blood sugar levels by taking apple cider vinegar. However, if you’re already feeling low due to hypoglycemia, too much vinegar at once may worsen symptoms enormously.

In either case, you should never use apple cider vinegar in lieu of diabetes medications or any other blood sugar control that your doctor has prescribed to you.

(On the flip side, ACV lowers your bad cholesterol (LDL) and triglycerides and raises the good cholesterol.^[10] Bonus!) 

Apple Cider Vinegar Might Even Cause Low Potassium

This one is kind of an oddball, but it’s no joke. When you consume vinegar in excess, you might put yourself at risk for hypokalemia,^[11] which is a term that refers to dangerously low potassium levels in the body. Having the right potassium is crucial for your heart function, rate, and rhythm.

While the underlying metabolic mechanism at play responsible for this apple cider vinegar side effect is not yet fully understood, some studies suggest that the acetic acid that ACV contains might be to blame. When the body metabolizes the acetic acid in cider vinegar, it excretes potassium,^[12] leaving you in a deficit.

The symptoms of hypokalemia may include nausea, vomiting, and abdominal distension, with muscle cramps, rhabdomyolysis, and myoglobinuria to follow if left unaddressed and unreplenished.^[13] It can even cause heart failure and death, but usually, you’ll be warned about the milder effects in plenty of time to take corrective action. While these case studies examined individuals consuming upwards of 250 mL of apple cider vinegar daily, even moderate apple cider vinegar use may confer some of these ACV side effects. As always, proceed with caution, and consult your doctor when in doubt. 

Final Thought

Even the healthiest foods and food supplements on the block shouldn’t be consumed in inordinate quantities, especially all at once. Your weight loss journey is not worth the health of your tooth enamel. If you fall into any of the categories above, the apple cider vinegar diet may not be ideal for you.

Vegetables are a vital food group in the human diet. They provide protective nutrients that may help prevent disease in the body. Due to its versatility and low carbohydrate content, cauliflower has become very popular to include in low-carbohydrate diets.

Cauliflower, or Brassica oleracea L, is a cruciferous vegetable in the same family as broccoli, Brussels sprouts, arugula, and kale. Although it does not look very attractive, cauliflower can be transformed into a tasty part of your meal. The biggest question to answer here is why is cauliflower good for you.

Is Cauliflower Good For You?

We can say all vegetables are good for you. Cauliflower can be another great addition to your diet. The Dietary Guidelines for Americans^[1] recommend you consume 4 cups per week from the “Other Vegetables” group, which includes some cruciferous vegetables. Cauliflower contains nutrients and phytochemicals which may protect against cancer and other diseases.

Vegetables, including cauliflower, should be consumed daily. The Dietary Guidelines for Americans recommend 2 ½ cups per day of vegetables. It is better if you consume a variety of colors. Eating fruits and vegetables daily is your best bet for maintaining health.

The best thing about vegetables is that most of them have very few calories. They can fill up most of your plate to fill you up and help you avoid overeating. Vegetables, like cauliflower, can pair up easily with others to give you a variety of nutrients and fiber. These are an important part of a weight loss program, too.

Cauliflower Nutrition Facts

This vegetable is a great low-carb option to include daily. Don’t be fooled by cauliflower’s pale appearance. It is low in calories and packed with nutrients. Cruciferous vegetables like cauliflower can fill you up without affecting your weight.

One cup^[2] of raw cauliflower provides

• Calories: 27
• Protein: 2 grams
• Fat: 0.3 grams
• Carbohydrates: 5 grams
• Fiber: 2 grams
• Magnesium: 16 milligrams (4% Daily Value)
• Potassium: 320 milligrams (7% DV)
• Vitamin C: 52 milligrams (60% DV)
• Folate: 61 micrograms (15% DV)

The vitamins that cauliflower contains can help with maintaining your immune system healthy, help produce red blood cells and protect from free radicals. It also contains magnesium, which keeps bones healthy, and potassium an important electrolyte in our bodies. 

Cauliflower Benefits

There are many reasons^[3] why eating cauliflower is good for you. Similar to other cruciferous vegetables, there are many health benefits when eaten most days of the week. 

Cancer Protection

Cruciferous vegetables are a source of glucosinolate,^[4] which is responsible for the sulfur-like flavor and aroma. After digestion, these compounds are broken down to indole-3-carbinol, which has been found to inhibit the development of cancer^[5] in animal studies. There is still some more research needed to confirm this benefit in humans. 

In addition to glucosinolate, cauliflower contains isothiocyanate^[6] and carotenes. These other compounds have been studied for their similar inhibition of cancer cells and antioxidant and anti-inflammatory activity in the body. 

Anti-Inflammatory

Cauliflower is a good source of vitamin C, an antioxidant.^[7] Along with its content of carotenes, like beta-carotene, cauliflower can protect cells in the body from harmful free radicals, which result from normal metabolism. This means it counters inflammatory processes which could help prevent heart disease caused by these radicals. 

The vitamin C in cauliflower plays a role in disease prevention and maintaining a healthy immune system. Cruciferous vegetables may be just what you need to support immune health in the human body.

Glucosinolate and isothiocyanate from Brassica vegetables^[8] also have anti-inflammatory effects on women with endometriosis. This could not only improve symptoms of pain but also improve fertility. 

Gastrointestinal Health

Cauliflower is a good source of fiber.^[9] Meeting your daily fiber target between 25-38 g may help keep your bowels regular. Dietary fiber can help you maintain gut health by maintaining healthy bacteria. Having healthy bacteria in your gut has been associated with protection from inflammation and obesity.

Fiber is not only useful for weight loss by assisting in satiety, but it can also help prevent chronic diseases. Dietary fiber can help with glucose control and pain lipid (cholesterol) management, which could result in better glucose levels for people with diabetes and prevent cardiovascular disease.

Potential Side Effects

It is recommended that people eat vegetables daily, although some individuals may need to restrict or consume vegetables slightly differently due to medical reasons. 

In particular, cauliflower may increase gas production, which could be uncomfortable for people with gastrointestinal diseases or an ostomy bag. Eating high-fiber foods may not be of benefit to people with actively inflamed bowels. Eating cauliflower may need to be monitored in people with inflammatory bowel disease (IBD, i.e., Crohn’s disease and ulcerative colitis) or irritable bowel syndrome (IBS). 

When the intestines are normal, one may eat high-fiber foods, including cauliflower. Consuming foods high in fiber can help prevent the exacerbation of gastrointestinal diseases. Always discuss with your Registered Dietitian and medical provider when you may benefit from more fiber in your diet.  

Cauliflower is a source of vitamin K, which affects blood coagulation. If a person is taking blood-thinning medication like warfarin therapy, they need to maintain a regular consumption of vitamin K-rich foods. Increasing or decreasing the consumption of cauliflower may affect blood clotting. It is important to discuss any changes in dietary consumption of vitamin K with your medical provider. 

6 Ways To Add Cauliflower To Your Diet

Cauliflower can be a versatile vegetable. It can be eaten raw or cooked to process into different shapes. It also easily takes on the flavoring from many seasonings. Use herbs and spices to add flavor and variety to your vegetables. Although it is advised you stick to less processed options, you can purchase cauliflower fresh, frozen, or processed.

Eaten Raw

You can eat cauliflower uncooked. Chop up the florets of a cauliflower head. Include them in your salads for a nice crunch, dip them in your favorite low-fat dressing, or munch on them as a snack. 

Steam Or Boil

Although it can be boiled, it may make cauliflower bland and lose some nutrients. Try parboiling instead to maintain its consistency and retain vitamins, but boiling it will make it easier to mash and puree and also make it easier to chew.

Steaming your vegetables is another way to prepare them to maintain their integrity and high vitamin content.  

Bake Or Roast

Roasting always brings out great food flavors. Baking it can also make it interesting. Include it in your bakes, or roast whole or filleted.  

Soups Or Stews

Chop up some cauliflower florets to include in soups or stews. If you have picky eaters in the home, try chopping it up or purchasing riced cauliflower to sneak into your meals. You can even sneak it into pasta sauce for additional nutrients. 

Stir-Fry

Pair with other vegetables like broccoli, carrots, and onions and pan-fry in a small amount of oil. 

Riced Or Processed

Use cooked cauliflower to make faux mashed potatoes. Use a food processor for rice cauliflower and use it as a rice replacement in a stir-fry. Another fun way to try cauliflower is by using it as a pizza crust. 

If you are short on time, you can purchase cauliflower tortillas, cauliflower pasta or pizza crust, cauliflower mash, fries, or riced cauliflower. Some of these can be gluten-free options and in low carbohydrates. These cauliflower products can make for a low-carb diet. 

If you have picky eaters in the home, try purchasing riced vegetables, including cauliflower. The small shape can allow the sneaking of cauliflower into sauces, potatoes, omelets, pasta, and soups easily. Vegetables like cauliflower can be easily disguised into other foods, without altering the flavor. Want a double-whammy? Make a soup of cauliflower and broccoli. 

Conclusion

Cauliflower is an incredibly versatile vegetable. Like other vegetables in the Brassica family, it has nutrients and phytochemicals that may lower the risk of cancer and inflammatory damage. 

Amongst the benefits of cauliflower, it can support your heart, gut, and overall health. 

Not only that, cauliflower can be paired up easily with other vegetables to pack more vitamins. Be sure to include many cruciferous vegetables in your daily diet to improve overall health. Discuss first with your medical team if you can include these foods safely for a particular health condition and how it’s best for you to eat them.

The health benefits of the humble little lima bean were first discovered thousands of years ago. In fact, as far back as 1921, researchers were lyrical about its benefits! If you live in the Southern states of the U.S., you’ll probably know it better than the butter bean. But whichever name you choose to call it (or however you enjoy cooking it!), the impressive nutritional benefits will always be there for you to enjoy.

The best thing about this nutritionally power-packed legume is that it is cheap, easy to store and cook, and adds a buttery, textured quality to many dishes. That means that your family can always eat healthily, even on a tight budget. Better still, lima beans suit all diets – carnivorous, vegan, vegetarian, and gluten-free – and, if prepared correctly, even as part of a low-lectin, or lectin-free diet.

So let’s get straight to the facts – what exactly are lima beans, lima beans benefits, and side effects and how best can you integrate them into your diet in the healthiest and tastiest way possible?

What Are Lima Beans?

Lima beans^[5] are large, flat, usually cream or green, kidney-shaped seeds. They are derived from the bean family and can also be brown, white, black, or purple. Whilst first forming a staple of Central American diets, they eventually became a favorite across many cultures, offering a powerful source of protein and fiber. 

Lima beans were once considered a status symbol^[6] in ancient South American cultures. In fact, as a prestigious representation of the bean warrior of the Moche warrior class, they even served as a powerful iconic metaphor for life and death. 

In the present day, they are still respected, but more as a healthful alternative to meat and as a great source of nutrients! That’s why they continue to form the foundation for many dishes worldwide, offering a quick, easy way to make any meal more wholesome and nutritious. You’ll find them in most supermarkets and whole food stores packaged in canned, fresh, dried, or frozen form. 

Lima Beans Nutrition Facts

Beans are already considered to be one of the healthiest food choices^[7] out there by the Harvard T.H. Chan School of Public Health. And for a good reason.

Are lima beans healthy? According to the US Department of Agriculture,^[5] 100 grams of lima beans contain around 123 calories, with an impressive 6.8 grams of protein and 5.4 grams of total fiber. That makes them a dense, nutrient-rich, low-energy food. Additionally, as lima beans contain only 1.16 grams of sugar, with a total of 23.6 grams of carbohydrates, they constitute a great dietary choice if you are trying to lose weight or maintain healthy blood pressure. 

Further, with only 0.32 gram of fat, alongside 2.45 milligrams of iron, 32 mg of calcium, 74 mg of magnesium, 570 mg of potassium, and only 0.17 mg of sodium, lima beans ultimately offer a great high-nutrition, low-salt addition to any diet.

If cooked the right way, they are very low in lectins^[8] (carbohydrate-binding proteins that can cause damage to our digestive health). They are also high in antioxidants,^[9] which help to support a healthy immune system. 

What Are Lima Beans Benefits?

There are so many great health benefits of lima beans that it’s hard to make a list. But we’ve managed to curate our top five right here. We’ll be covering price (how they suit any budget), weight loss (they may help give your diet a boost!), gut health, flexibility in suiting any diet (even a lectin-free one), and overall long-term health benefits (including heart health). So let’s get down to it!

Nutrition On A Budget

Canned beans are one of the cheapest and most easily accessible foodstuffs that you can buy (in fact, a 1-pound bag of raw lima beans will set you back less than $2 at some major supermarkets), offering an impressive bang for your buck!). 

Canned, these awesome little legumes are easy to store, and transport and have a long shelf life. It is worth noting that the American Diabetes Association classifies beans as a superstar food, underscoring the potent nutritional profile of lima, and other beans, at a very impressive price. They also retain most of the nutritional value of fresh lima beans, too.

Ultimately, the great news is that no matter how tight our budget might be, we can still provide the high-quality nutrition that our families deserve if we regularly integrate legumes like lima beans into our diets.

Great For Weight Loss

As a food high in fiber and protein, lima beans are a great choice for dieters. That is because eating a diet with a higher fiber intake has been shown to predict fat loss.^[10] Similarly, a high protein intake has been observed to^[11] lower food cravings while also actively lowering levels of the hunger-promoting hormone ghrelin.^[12] Lima beans are high in both fiber and protein whilst also being very low in sugar and fat, making them an excellent all-around choice for weight loss.

They Help To Promote Gut Health

Beans have been observed, in a recent 2022 study,^[13] to provide notable prebiotic benefits, including increased levels of good bacteria in the gut, boosted short-chain fatty-acid production in the colon, and better overall health. The health benefits^[14] of a healthier gut are far-reaching, and range from a stronger immune system to more energy and even better mental health.

Now, you might have avoided beans partly as a dietary choice due to their infamous flatulent-creating reputation. A recent scientific study^[15] reported, however, that reports of flatulence from eating beans may have been exaggerated, so perhaps it is time to give them a chance!

The anti-inflammatory^[16] properties of beans are also well-documented, with their lipid-lowering and nutrient-absorption effects clear.

They Are A Great Lectin-Free Food (When Cooked)

Lectins are present in almost a third of our food and can sometimes resist the digestive process, entering our circulation directly. According to research,^[8] the result of this process can, for some susceptible individuals, be the onset of nutrient deficiencies, serious damage to the intestinal wall, and poor digestion.

While raw lima beans are high in lectin, washing, and then boiling them can completely remove or disable lectins. Lima beans thus offer a healthy low-lectin or lectin-free dietary option when prepared correctly. 

They Protect Your Long-Term Health

A recent academic review^[17] reported that lima beans help to keep blood sugar levels stable and positively aid in the management of Type II Diabetes. Diets high in beans have also been observed to lower low-density lipoprotein (the bad cholesterol) cholesterol, positively mediate risk factors associated with metabolic syndrome, and reduce the overall risk of diabetes and coronary heart disease.

Lima Beans Side Effects

So, we’ve seen the many positive benefits of lima beans. But can lima beans ever be bad for you? 

Well, anything can be bad for you if not eaten in moderation, and lima beans are no exception. That’s mostly because they come packed with fiber. Whilst fiber carries many benefits, if we ingest too much too quickly for our systems to adjust, we can expect unpleasant side effects^[18] like stomach cramps, constipation or diarrhea, gas, and bloating. The key is to eat small amounts and slowly increase intake over time.

Beans also contain lectins, which can cause digestive and other health-related issues. However, as noted earlier, we can easily remove lectins from lima beans. Let’s take a closer look at what you need to know.

Conclusion

The famed ancient mathematician and philosopher Pythagoras famously believed that beans have a soul.^[21] While we might not be prepared to take that quote entirely literally, one thing we know is that. A steaming hot bowl of butter beans, cooked to perfection, and added to your favorite dish, can certainly feed your soul! And it’ll feed your immune system, too.

Pistachios are the nut of the pistachio tree native to Iran and a traditional part of cuisine in the Middle East and Mediterranean region. Pistachio consumption has grown exponentially, and so has agricultural production in the U.S. If you’ve wondered whether pistachios are good for you, we can help settle the debate.

Pistachios contain high amounts of polyphenols, fiber, protein, and healthy fats. Within the context of a healthy diet, pistachios can benefit heart health, gut health, weight loss, and reduce inflammation through powerful antioxidants.

Health Benefits Of Pistachios

The health benefits^[1] of pistachio nuts are broad and rooted in their nutritional value and wealth of bioactive compounds. Let’s delve into why pistachios are good for you. 

Help Lower Blood Pressure

Pistachios are rich in both potassium and magnesium, important nutrients that help lower blood pressure. Potassium acts as a counterbalance to sodium, which can increase blood pressure if consumed excessively. Potassium encourages sodium excretion, so a high-potassium diet will help negate sodium intake. Potassium also helps ease the tension on your vessel walls to lower blood pressure overall by reducing vascular resistance.

One serving of pistachios contains about 6% of your daily recommended potassium. Along with other potassium-rich foods, such as tomatoes, potatoes, leafy greens, and low-fat dairy, eating pistachios daily can reduce blood pressure and improve circulation.

Magnesium plays a similar role in relaxing blood vessels and improving blood flow. The magnesium in a serving of pistachios is about 8% of recommended needs!

The significant dose of potassium and magnesium in pistachios is a powerful addition to a healthy diet. Even if you don’t have high blood pressure, eating a diet high in these minerals will help prevent high blood pressure down the road. 

Antioxidants

Phytochemicals are compounds found in fruits vegetables, and other plant foods that have health benefits. Pistachios contain high amounts^[2] of many different flavonoids, a class of phytochemicals. In fact, they have the highest concentration of flavonoids among most nuts. 

Phytochemicals and compounds such as gamma-tocopherol (𝛾-tocopherol) and carotenoids can act as antioxidants and benefit a variety of functions in the body. The anti-inflammatory effects of phytochemicals in pistachios have been investigated against various conditions.

For example, the antioxidant power of pistachios may play a part in cardiovascular health. Many studies have observed^[3] lower oxidized LDL in the blood with pistachio consumption and lower total blood lipids along with preventive effects against endothelial dysfunction. This is hypothesized to be a result of the bioactive compounds found in this nut.

The anti-inflammatory effects of the antioxidants can also benefit skin health. One study found protective effects^[4] of pistachios against the damaging effects of UV light. Further research is still emerging in this space.

Improve Blood Sugar

Studies^[5] have also shown that eating pistachios as part of a healthy diet can support healthy blood sugar levels. 

The nutrition profile of pistachios is naturally conducive to helping blood sugar control. They are a low carbohydrate food while also high in protein and healthy fats. This equates to a limited rise in blood sugar after eating a meal or snack that contains pistachios. 

Research also reveals that pistachios’ phytochemicals may positively impact several enzymes that regulate blood sugar. These plant compounds may be slowing the digestive breakdown of carbohydrates or inhibiting^[6] the absorption of sugar, both of which would decrease the risk of blood sugar spikes. 

Support Gut Health

For a small package, the fiber content of pistachios is mighty. One serving provides about 3 grams of fiber or 10% of the recommended daily intake (RDI). Increased dietary fiber intake from foods such as pistachios will support a healthy digestive system. 

The fiber in pistachios will soften stools and facilitate transit. Reducing the risk of constipation will benefit your overall gut health and even prevent conditions such as hemorrhoids or diverticulosis.

There is also research on the benefits of nuts on the gut microbiome.^[7] A randomized cross-over feeding study^[8] investigated the effects of pistachio and almond consumption on gut microbiota. Pistachios increased the presence of beneficial gut bacteria, an effect that was much stronger than what was observed with almond consumption. 

These studies and others demonstrate that the fibers in pistachios increase the presence of healthy gut bacteria. It is hypothesized the fibers likely act as a prebiotic,^[9] which subsequently promotes the growth of healthy bacteria. 

Support Healthy Cholesterol Levels

Eating pistachios has been linked to lower low-density lipoprotein ( LDL) cholesterol^[3] and thus improvements in heart disease risk. The mechanisms are still being investigated, but there may likely be a few known factors.

The composition of polyunsaturated and monounsaturated fats in pistachios has significant research to support their action in supporting healthy cholesterol levels. The American Heart Association recommends replacing saturated fats with sources of unsaturated fat to improve cholesterol levels and lipoprotein profiles. 

Second, the phytosterol content of pistachios^[10] is the highest among all nuts, along with sunflower kernels. Phytosterols are bioactive plant compounds that are chemically similar to the cholesterol obtained from animal sources. It is hypothesized that phytosterols decrease cholesterol absorption and thus lower LDL cholesterol levels.^[11]

While phytosterols from pistachios have been shown to lower cholesterol levels, the effects on overall cardiovascular risk are still mixed. However, recent studies show an inclination to use phytosterols as an effective tool in the war against cardiovascular disease. 

Antiviral & Antimicrobial

A surprising benefit of pistachios may be their antiviral and antimicrobial properties. 

Lab-based studies using polyphenol-rich extracts from pistachios have been tested against viruses such as herpes simplex virus^[12] (HV-1) with remarkable protective results. Other research has shown protective effects from harmful bacteria such as staphylococcus.^[13]

While you may get some of these benefits from consuming pistachios, human research would be needed to confirm. Currently, there is a potential role of extracts from pistachios as natural compounds for future drug development or as an application to deter bacterial growth in food. 

Aid Weight Loss

When consumed as part of a diet pattern that facilitates a calorie deficit, pistachios may benefit weight loss efforts.

The high protein, fat, and fiber content of pistachios will leave you feeling full compared to the low-satiety of snacks high in refined carbohydrates. Pistachios are also relatively low in calories compared to most other nuts, so they are a great nut to choose on a calorie-controlled diet.

The benefits of pistachios on your blood sugar may also help reduce cravings and prevent overeating. Read on for some of the cautions associated with pistachios in a healthy diet.

Nutrition Value

Like many other nuts, these little green gems pack a ton of nutrition in a small package. They may take some effort to open, but you’re rewarded with a nutrient-dense treat. 

One serving^[14] of pistachios is 1 ounce or about 49 kernels, according to the United States Department of Agriculture (USDA). They are dense in fats, protein, potassium, magnesium, iron, Vitamin K, and Vitamin E.

The nutrition in one serving of raw pistachios is as follows:

• Calories: 159 calories
• Protein: 5.7 grams (g)
• Fat: 12.8 g
• Total Carbohydrate: 7.7g
• Fiber: 3 g
• Sodium: 0 milligrams (mg)

The fat composition^[15] in pistachios is mostly unsaturated fat versus saturated fat. Furthermore, the unsaturated fat composition tips slightly towards more monounsaturated fat versus polyunsaturated fatty acids.

Pistachio nuts have good amounts of all nine essential amino acids which must be obtained from the diet as the body cannot produce them. This means the protein contained in the nuts is easily digested^[16] and absorbed for optimal health benefits. 

Of caution, a wide variety is sold with salt added, so the sodium content can vary greatly. Raw pistachios do not contain any naturally occurring sodium, but salted pistachios could contain several hundred milligrams of sodium. Recall that we should limit our daily intake of sodium to 2,300 mg for optimal heart health.

Potential Side Effects

There is some misinformation out there that pistachios are bad for your health. Pistachios, like all nuts, are calorie-dense and too much of a good thing is possible. Eating pistachios in oversized portions could set you back in your health goals by providing excessive calories and derailing your weight loss program. 

A right-size portion of pistachios is one ounce, about a handful of nuts. Consuming too many pistachios may create an energy imbalance that will affect your weight maintenance or weight loss goals. The recommended portion size is 1 ounce based on USDA guidelines designed to meet nutritional needs.

Pistachios are a hefty source of fiber as well providing about 3 grams of fiber per ounce, so you could experience gastrointestinal (GI) discomfort if consumed in large portions in one sitting. Those with digestive conditions such as irritable bowel syndrome (IBS) may want to gradually introduce pistachios into their diet to allow their digestive tract time to adapt to a higher fiber intake, which is recommended in IBS patients.

Finally, pistachios are considered a tree nut and the allergy risk is higher than many other foods. Most individuals who are allergic to tree nuts have severe reactions to more than one nut. It is particularly common for a cashew and pistachio allergy^[17] to occur together, for example.

So, use caution in consuming pistachios if you have a known tree nut allergy or a family history of nut allergies.

How To Eat Pistachios Properly

Pistachios can be purchased in the shell, or as kernels (shells removed). The de-shelled version is convenient for many different uses, but there may be some downsides to the shelled pistachios, such as ease of excessive consumption. 

Some health experts recommend choosing to buy pistachios in the shell for a few reasons. The work of removing the shells for each bite will slow the eating process and may help prevent overeating. The act of removing the shells can be a form of mindful eating. 

Furthermore, the discarded shells are a visual reminder of the amount consumed. A 2011 study^[18] tested this theory. Subjects consumed almost 20% fewer calories when the shells were left as a visual reminder instead of being thrown away. Once again, in-shell pistachios may contribute to more mindful eating in the correct portions. 

So, if you purchase the version in the shell, here are a few tips to safely remove the shells:

• Most pistachios sold commercially have a crack on the top of the shell. You can simply use your thumb to pry the shell open with usually not a lot of effort.
• If the crack is too thin to fit your thumb, try using a discarded shell to fit into a thin crack and twist to get the pistachio open. Or try a dull butter knife using the same technique. 
• If you come across a fully closed shell, these can take a bit more effort, but don’t give up! Use a solid object (such as a can or jar in the kitchen) or the flat side of a knife and smash it open. It may take some practice to find the right amount of force without smashing the meat of the kernel too.

The Bottom Line

When consumed in the right size portion and as part of a balanced eating pattern, pistachios have a variety of benefits for overall health. These unique green nuts are both tasty and nutritious. 

About a handful per day (or about 1 ounce) is the recommended serving to reap the benefits while still balancing energy intake. Consider choosing in-shell pistachios without added salt, or a lightly salted version for regular consumption. 

Did you know that your brain and heart are composed of 73% water? In fact, according to the US Environmental Protection Agency,^[1] around 60% of our entire body is made up of water. And that’s exactly why this most powerful hydrogen and oxygen-based essential nutrient remains so valuable to our health! In truth, though, it can be hard to work out exactly how much we should be drinking, let alone whether we should be opting for bottled, tap, sparkling, or electrolyte-laced versions. That’s why we’ll be giving you the lowdown of exactly what you need to know in this article – including why it’s so important that you focus on your individual and unique needs.

The simple truth is that without water or H₂O, we could never regulate our body temperature or execute virtually any vital physiological processes.^[2] We’d lack a vital protective element for our joints, organs, and tissue, and we would not be able to transport nutrients and oxygen to our cells or dispose of waste from our bodies. In fact, without it, we wouldn’t live longer than a week!

So read on to find out exactly how much water should you drink, how to stay hydrated in a way that works for your lifestyle, and find out more about how you can enjoy sparkling water, fruit-infused water, sports drinks, or other beverages to healthfully meet your water quotient. We’ll even tell you how altering the temperature of your drinks can help speed up fat loss and why H₂0 can make you feel happier and less anxious!

Benefits Of Water

The benefits of water are profound – and here’s one amazing fact that you might not know – water can affect how happy you feel! And here’s why.

A recent University of California study^[5] reported that when subjects increased their water intake, they felt happier! Conversely, subjects who lowered their water intake reported feeling emotionally lower (less happy), alongside feeling less calm and less content. Similarly, a 2018 article^[6] published in the World Journal of Psychiatry reported a clear link between drinking more water and a lower incidence of depression, while Deakin University reported a link between adequate hydration and lowered anxiety levels.^[7]

H₂0 also seems to play a significant role in mediating the onset or emergence of diabetes. Diabetes researchers recommended, for example, in a 2021 academic review,^[8] that increasing water intake could prevent or delay the onset of hyperglycemia and subsequent diabetes and that consuming more than 1 liter of water a day reduced the risk of new-onset hyperglycemia by 28%. The American Diabetes Association^[9] also notes that drinking enough water prevents dehydration (dehydration can increase the risk of hyperglycemia and diabetes by causing a hormone called vasopressin to rise).

And here’s an exciting fact – water can even help you lose weight! But how much water would you need to drink to stimulate fat loss and give your diet a boost? It’s a fair question – but before we let you in on that little secret, you also need to know that the temperature of the water that you drink seems vital to play a decisive role in losing weight. In fact, drinking around 0.5 liters of warm water or even hot water has been shown to increase basal metabolic rate or your BMR, thereby promoting thermogenesis (fat burning) by around 30%!^[10]

Other physical benefits include^[11] better sleep quality, more effective cognition, a heightened mood, and higher energy levels.

What Happens If You Drink Too Little Water?

Unfortunately, if we don’t manage to drink enough water, the side effects of even mild dehydration can appear pretty rapidly, affecting our mental cognitive, as well as physical state. For example, a loss of just over 2% of the water from our bodies can cause a marked reduction in brain performance! That means compromised performance at work or school, which can be disastrous for exams or that big presentation you’ve been prepping for.

Dehydration can also cause bad skin,^[12] alongside a raft of serious health complications,^[13] including heatstroke, kidney, and urinary tract problems, renal failure, seizures (due to a low electrolyte balance), worsened pain associated with dysmenorrhea^[14] (period pain), and hypovolemic shock (a potentially life-threatening condition related to low blood pressure and oxygen levels).

In babies,^[15] regular signs of dehydration include drowsiness and crankiness, few or no wet diapers, few or no tears when crying, a fast heart rate, sunken eyes, and a sunken fontanelle (the soft spot on the top of your baby’s head) – while inadequate water intake can also disrupt a mothers’ milk supply^[16] which can seriously hinder breastfeeding.

Even caffeinated beverages can increase your fluid needs^[17] since caffeine is a diuretic and causes you to lose fluids and can potentially cause bladder infections from insufficient fluids leading to bladder inflammation. Even mild dehydration can initiate bladder infections.

How Do You Know If You Are Drinking Enough Water?

So how do you know if you’re drinking water in sufficient quantities?

Well, you might think that the most obvious answer is, ‘Am I thirsty?’ It seems like common sense, right? Surprisingly, though, it might not be the most effective gauge. And here’s why.

First, research indicates that older people may be less sensitive^[18] to the sensation of thirst. Second, we only feel thirsty if we are already dehydrated,^[19] which means that we might already be experiencing negative side effects. And third?

There’s a more effective option!

The third and most effective solution is to simply check the color of your pee when you go to the bathroom! Stated in more scientific terms, this allows you to easily monitor your unique hydration status by tracking your urine concentration, every time you pass urine.

If you’re confused about what color your pee should be, this urine chart^[20] covers a spectrum from good (clear) to mildly dehydrated (varying shades of yellow) to severe dehydration (brown).

It is also vital to remember that your momentary circumstances can dictate whether you might need to increase fluid intake. According to the American Heart Association, you may need to drink more depending on the climate (the humidity, as well as the temperature) if you are exercising, the intensity and duration of your exercise, and even which clothes you are wearing. Lost a pound of sweat through exercise? You’ll need to replace that with a pint of water, as even mild dehydration can cause you to experience side effects.

Tips To Stay Hydrated

Many people find the taste and sensation of plain water a little bland, but there are many ways to make it more exciting and palatable!

Bottled flavored waters can make the water feel a bit sexier – but be careful to read the nutritional label as many brands are often high in sugars or artificial sweeteners. A water bottle with an inbuilt fruit infuser might offer a great, healthy alternative for obtaining enough fluid – simply throw in your favorite blueberries, strawberries, lemon, lime, or fruit of choice, sit back, and enjoy!

Struggling to keep track of your water intake? You’re not alone. Researchers at the Harvard C.H. Chan School of Public Health came up with a solution by recommending filling a 20-ounce water bottle^[21] four times a day to ensure that you’ve met your quota.

Another great question? Whether you should be drinking bottled or tap water. The answer is that both have benefits, but bottled mineral water (surprisingly, perhaps), may not offer a noticeably healthful alternative. In fact, in a recent comparative study, Ulster University researchers found no statistically significant differences in the microbiological quality of tap and bottled water. They even reported that bottled water displayed a higher colony count^[22] (an estimate of the bacterial count in colonies) than its tap-based counterpart!

You do not have to depend on the water you should drink, as there are other ways to increase your fluids. Consuming broth-based soups, jello, popsicles, cooked fruits, and other water-rich foods are all ways to get additional fluids in your body without actually drinking them.

If you’re looking to make your H₂O more exciting, another option could be to make your water sparkle (literally)! Sparkling water offers the same hydrating benefits as water in its most natural form. Carbonating water simply adds carbon dioxide to provide a little more pizazz, but it’s worth watching out for added sugars and artificial flavoring in branded and bottled versions.

For the athletes reading this, electrolyte-infused drinks can effectively help^[23] restore lost fluids and electrolytes as fast as possible, keeping you right at the top of your game and enabling you to maintain superior athletic performance. These drinks provide a scientifically-developed ratio of glucose, potassium, and sodium that has been engineered specifically for optimal rehydration. They rapidly combat the effects of severe dehydration by providing an electrolyte mix that offers two to three times the rehydration properties of water, using cellular transport technology to speed up the hydration process.

Final Thought

The question ‘How much water should I drink a day?’ is a great one. The answer, of course, is that your water intake must be tailored to your unique circumstances to remain as optimized as possible. Lifestyle-related factors (such as the local climate where you live and your exercise routine), health-related factors (e.g., if you have diabetes), personal goals (e.g., fat loss), and other physiological and genetic variables (such as gender, height, body weight) can mediate exactly how much water you need to drink.

But what we do know, in a general sense (and according to the US Centers for Disease Control and Prevention),^[24] is that the average American only drinks about 3.9 cups of water daily – way below the recommended daily amount – so it’s a great idea for us all to reevaluate daily intake and ensure that we’re not missing out on any health benefits.

The bottom line is this. If you feel thirsty, you’re already dehydrated, obviously not drinking enough fluid and putting yourself in danger of chronic dehydration. So keep drinking those valuable cups of water in whatever style you choose – sparkling, still, bottled, tap, fruit-infused, ice-cold, or warmed-up! – and savor the benefits of this most humble yet powerful nutrient to remain as healthy and hydrated as you can.

Rambutan is a strange-looking fruit that resembles something you might find down Alice’s rabbit hole in Wonderland. However, it is an actual fruit you find commonly throughout Southeast Asia. They are also becoming quite popular in the United States because of their fantastic health benefits. January is the prime season for rambutan.

The fruit is about the size of a golf ball and has a green outside with red-type hairs growing all over its shell. The fruit is closely related to the lychee and longan fruits and has a similar look once peeled. Most people describe the taste as tart, creamy, and sweet. It also contains a seed in the middle of the flesh.

Some of the health benefits of rambutan include digestive health and weight loss. To learn more about these and other rambutan fruit benefits, read below.

Rambutan Benefits

Eating rambutan is a treat for your tastebuds and your entire body. Rambutan has benefits like preventing cancer, boosting immune function, aiding digestion, and promoting weight loss. To learn more about these rambutan health benefits in detail, continue reading.

Prevent Cancer

Currently, no human studies prove rambutan has anti-cancer effects. However, the antioxidants found in rambutan have long been associated with cancer prevention. Antioxidants are essential because they combat free radicals.

Free radicals are unstable molecules in the body. If free radicals become too abundant, they can cause conditions such as heart disease, diabetes, and the development of cancer cells. Of note, choosing fresh rambutan will provide the highest amount of antioxidants.

The antioxidants found in rambutan include:

• Anthocyanins
• Methanolic compounds
• Phenolic compounds
• Vitamin C

Vitamin^[1] C has been linked to a decreased^[2] risk of several types of cancer (including lung, breast, and prostate).

A systematic review^[3] from 2019 showed that a diet rich in anthocyanins decreased the cell growth, differentiation, and inflammation response of colorectal cancer.    

Methanolic and phenolic compounds are great antioxidants for cancer prevention and are also being studied^[4] for potential cancer treatment in the future. This would provide an excellent treatment for cancer without the adverse side effects of pharmaceuticals or chemotherapy.  

Non-human studies^[5] have shown that the rambutan seeds hold a trypsin inhibitor with anti-cancer effects. 

Boost Immune System

Rambutan^[6] contains about 50% of your daily needs of vitamin C (per 5 rambutan fruits). Vitamin C^[7] is vital to your immune system as it:

• Encourages the body to create more white blood cells, which helps fight against infections.
• Protects white blood cells from getting hurt by free radicals.
• Decreases inflammation in the human body because it is a powerful antioxidant.  

Vitamin C also helps keep skin healthy and promotes wound healing. This is because it helps to ward off germs attempting to get into your body through the skin. In addition, studies have shown that people with higher levels of vitamin C^[8] tend to have better health outcomes when hospitalized than those with lower levels.

Therefore, if you are concerned you have a weak immune system, rambutan may be an excellent choice to add daily vitamin C to your diet.   

Improve Digestive Health

Just one rambutan provides almost 10% of your daily fiber needs. Fiber is essential for the well-being of your gut microbiome. Your microbiome is a term used to define the ecosystem of the different bacteria in your digestive tract.  

A well-balanced microbiome^[9] is essential for:

• Proper absorption of nutrients
• A well-functioning immune system
• Mood regulation
• Much more

Further, all body functions are thought to be centered around the microbiome. Therefore, maintaining a healthy gut microbiome is crucial to your health. To ensure your microbiome is in excellent health, it is vital to have a well-balanced variety of good and bad bacteria within the intestines.  

The good bacteria in our digestive system use fiber for food. Therefore, healthy gut bacteria will starve if you do not consume enough fiber. If the good bacteria are starved, they will die off, upsetting the delicate balance of your microbiome. 

Unfortunately, a study^[10] performed in 2017 revealed only one in 20 American’s consume enough fiber. Consuming foods high in fiber, such as rambutans, can help you close that gap.

In addition to providing food for your good gut bacteria, soluble fiber also produces short-chain fatty acids. These short-chain fatty acids^[11] can decrease inflammation, help regulate appetite and improve chronic digestive issues like irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. 

Provide Copper

Eating four rambutans will provide you with around 20% of your daily copper^[12] needs. Copper is an essential trace mineral, so your body cannot make enough of it to survive. Instead, you must obtain most of it through food consumption. Copper is important for several functions within the body, such as 

• Assisting enzymes to produce energy for the body
• Breaking down and absorbing iron
• Creating red blood cells
• Producing collagen production
• Constructing new connective tissue
• Building neurotransmitters
• Supporting brain development
• Sustaining immune function

Even though deficiencies are rare in the United States, they can occur. Signs of copper deficiency include anemia, high blood cholesterol, osteoporosis, and loss of skin pigment.

Aid Weight Loss

Similar to most fruits, rambutans can help with weight loss.^[13] Fruits are one of our biggest allies when it comes to fighting weight gain, and that is because they are low in calories and high in water and fiber content. High fiber and low calories are a great combination for weight loss as it keeps you feeling satiated even though you have ingested only a few calories.  

Additionally, rambutans contain soluble fiber,^[13] which forms a glue-type substance in your bowels. This substance helps to slow your digestion and thus leads to a reduced appetite and a greater feeling of satiation. Getting 14 grams of fiber^[14] per 1,000 calories is recommended to maintain overall health.

Lastly, rambutans are approximately 80% water. This helps to also fill up your stomach with water which has no calories. Plus, water^[15] is excellent for:

• Improving mood
• Enhancing cognition
• Improving sleep quality
• Delivering nutrients
• Preventing infections
• Keeping joints lubricated
• Regulating body temperature    

In addition, rambutans have a delightful taste due to their natural sugars. This can help you curb cravings for sweets, making rambutans a good choice for you as a treat that will prevent weight gain.  

Improve Heart Health

As stated previously, rambutan is high in vitamin C. Vitamin C helps to fight against free radicals that can damage arteries and vessels if they become too abundant in the body.  

Rambutans also contain potassium which is a long-time beneficial nutrient for the heart. Potassium helps to maintain a regular heartbeat by aiding in the control of electrical signals of the middle layer of your heart muscle. Potassium can also help lower blood pressure as it relaxes the vessel walls. A diet that is adequate in potassium reduces^[16] your risk of stroke and cardiovascular disease.

Lastly, the folate found in rambutans helps lower homocysteine levels which cause inflammation. Sources say that diets high in folate can reduce your risk of stroke^[17] by 25%.

Prevent Kidney Stones

The most common form of kidney stones are the stones that come from calcium oxalate. Increasing potassium consumption encourages your kidneys to reabsorb calcium, thus making your urine less acidic. 

Of note, rambutans are not extremely high in potassium; therefore, you should pair rambutans with other high-potassium foods such as potatoes, beans, lentils, or bananas to achieve your desired effects.   

Interestingly, the juicy flesh is not the only part of the rambutan fruit with health benefits. The leaves and bark of rambutans have been used for thousands of years to prevent headaches and treat oral thrush.

Nutritional Profile Of Rambutan

Per 100 grams of fresh rambutan fruit:

• Calories 75
• Carbohydrates 16 grams
• Protein 0.6 grams
• Copper 0.1 milligrams
• Vitamin c 65 milligrams
• Folate 7.3 micrograms
• Fiber^[18]: 2 grams

Side Effects Of Rambutan

Rambutan has many health benefits but also some side effects. Be aware that some healthy adults may be allergic to rambutan. If you have any of these symptoms while or after consuming rambutan, discontinue eating it immediately and contact your doctor.

• Hives
• Itching
• Swelling
• Rashes

Another thing to remember is that canned rambutan can be very high in sugar content. Therefore, try to only purchase fresh or canned with no sugar added. You can also pair it with other healthy fruits and vegetables to prevent overeating.

Lastly, be mindful that the seeds (in any form) are not recommended for consumption. They have been shown^[19] to mimic narcotics and may also contain a toxic compound called saponins. Therefore, take the seed out of the flesh before consuming the fruit.

Ways To Consume Rambutan

Rambutan fruit, with its sweet and juicy flesh, can contribute to a healthy and well-balanced diet when consumed in moderation. However, you should consider a few things to incorporate into your daily life.

Rambutan can be found in the grocery store’s exotic or tropical fruits section or in Asian markets. You can purchase it fresh or canned. In some stores, you can buy rambutan juice or jams as well. If you are consuming fresh rambutan, choose a deep red fruit. A ripe rambutan tastes entirely different from an unripe fruit. The darker the color, the more ripe the fruit.

Next, you will remove the rambutan peel or skin by slicing the outer skin with a sharp knife. You can then scoop the fruit with a spoon or squeeze the sides, and the fruit should pop out. Once you have the fruit free of the skin, you will notice the large seed in the middle. Again, it would be best if you did not eat the seed. Hence, remove it before ingesting the flesh.

Once you have the flesh, it can be eaten raw for a delicious snack, added to fruit salad, smoothies, ice creams, or even in puddings to add exotic flavor. Some health food stores even carry rambutan sorbet which is a delicious treat. With its low rambutan calories content and rich taste, it’s a guilt-free indulgence for any dessert lover.

The Bottom Line

In summary, rambutan is an exotic fruit found in most health food stores and Asian markets. It has a whimsical hairy dark red outside and a very creamy yet sweet taste inside. The seed, however, should not be eaten as it could be toxic.  

This fruit is low in calories yet high in fiber, vitamins, minerals, and potent antioxidants. These nutrients have impressive health benefits, such as aiding weight loss, helping digestion, enhancing immune function, and potentially preventing cancer.

The fruit’s flesh can easily be eaten raw as a snack or added to several dishes such as fruit salads, yogurts, puddings, and smoothies for an exotic flavor. Try adding them to your healthy eating regimen today.

Eating honey and using it topically can be good for you and may provide you with health benefits. Many people use this superfood for their hair, skin, and more.

Bees make honey from flowers by using the nectar they collect and mixing it with enzymes to craft this sweet natural substance. Manufacturing processes can change the nutritional value of the honey, though, so finding out what kind of honey is more beneficial can help.

Switching from sugar to honey can be helpful, for example, if you’re on a weight loss journey, managing blood sugar levels, or have allergy symptoms. For one, honey can be sweeter than sugar, so you don’t have to use it as much to curb your sweet tooth.

Why is honey good for you? Let’s discuss honey’s health benefits, different types of honey, its nutritional value, and how to add honey to your food regimen.

Impressive Health Benefits Of Honey

Honey is one of the finest foods provided by nature. It’s a rich source of nutrients and can be used to create one-of-a-kind products, even in the healthcare industry. In addition, it contains vitamins, minerals, amino acids, enzymes, and antioxidant content that promote health.

One of honey’s most popular uses is for upper respiratory infections, and it is useful in many cough medicines to help soothe the throat and reduce coughing. In addition, honey has antiviral properties and can also reduce inflammation related to asthma.^[1]

The phenolic acids that honey contains promote its anti-inflammatory properties, and honey has anti-cancer activity^[1] against different tumors. An enzyme^[2] in honey creates hydrogen peroxide and provides antibacterial benefits.  

Honey may help prevent heart disease^[3] and helps to protect the heart by helping to improve cholesterol levels and high blood pressure.

Good For Your Liver

But is honey better for you than sugar? Choosing to substitute white or refined sugar with natural honey, like raw honey, can have many potential health benefits. For starters, white sugar, or table sugar, can raise blood sugar levels; but honey can make a good alternative since it comes in with a relatively low glycemic load, and you’re less likely to experience blood sugar spikes when the honey you consume is in moderation. 

Blood sugar control can be helpful if you have or are at risk for liver disease. Honey is good for your liver because its phenolic compounds help protect it from the damage free radicals^[4] can cause.

Boost Energy

Honey may be the answer if you’re looking for an energy boost. It’s a healthy source of carbohydrate fuel that Olympians in ancient Greece would consume for the energy to run. 

Improve Gut Health

Honey can also provide you with health benefits from its vitamins, minerals, and antimicrobial properties that also promote good gut microbiome^[1] balance needed for rest and a good night’s sleep that prepares you for a productive day ahead.

Improve Skin Health

Is honey good for your skin? Many people eat honey but also use it as a traditional medicine to heal wounds.^[5] Honey studies show that it has antimicrobial, anti-inflammatory, and anti-bacterial properties that increase the healing abilities of the skin.

Since wound treatment with topical honey can fight against harmful bacteria, it can be successful at helping to heal skin injuries like leg ulcerations and burns. Honey also has an antifungal activity that works to heal Candida infections.^[1]

Honey helps to reduce inflammation and bacteria, which is helpful with acne. Yeast rashes, eczema, scarring, and psoriasis may also benefit from honey by applying it to the area for several minutes. Making sure you use raw honey will ensure it still contains the properties you need to help your skin and face.

Get Soft Lips

Honey is good for your lips because it can provide soothing relief for chapped lips and help heal any open areas with its wound-healing abilities. Honey is a natural humectant that draws moisture into the area it’s on.

Nutrition Value

According to the USDA,^[6] one tablespoon of raw honey brings has around:

• 63 calories
• 17 grams of carbohydrates
• Zero fat
• <1 gram of protein
• <1 gram of fiber

It also contains vitamins and minerals like:

• Calcium
• Iron
• Potassium
• Magnesium
• Zinc
• Folate

Types Of Honey That Are Good For You

The honey that bees create can be consumed unfiltered, but many people eat processed honey after it goes through heat and filtering processes, which can reduce its nutritional value. 

Let’s take a look at different types of honey and whether or not they are good for you

Raw, Organic Honey

Raw honey is good for your health because it contains more health benefits than processed, pasteurized honey. Honey’s anti-inflammatory effects can be great for your health, but processing honey exposes it to high temperatures, and this destroys nutritional value. Even if the label says “pure honey,” but not raw, then it’s gone through processing. 

Plus, processed honey can contain added sugar. Processing also removes the bee pollen and bee propolis,^[7] reducing health benefits. The darker the honey, the more antioxidants it contains. Antioxidant properties help fight off cell-damaging free radicals. When you can, choose local, raw honey. 

Manuka Honey

Manuka honey comes from one plant, the manuka tree, and costs much more than regular honey. While it may not be as good for your pocket, manuka honey has higher antiviral activity^[8] than regular honey. It boasts antibacterial properties that have people consuming it for health benefits relating to digestive issues and gum disease or using it for wound healing for partial thickness burns. 

Clover Honey

Clover honey specifically comes from the bees collecting nectar from clovers. Clover honey generally has the same health benefits as the honey that comes from flowers, and it’s essential to find raw clover honey instead of processed honey for the highest nutrition profile. 

Honeycomb

Honeycombs are the bees’ warehouses. They make little compartments out of beeswax and use them to store their larvae and pollen and make their honey inside of the comb. You can eat honeycomb, which may contain not only honey, but royal jelly, bee pollen, and propolis which can provide many benefits for your health.

Is Honey Unhealthy?

Honey is generally safe to consume, but if it’s not eaten in moderation, like any other food it may promote weight gain. However, the potential benefits of honey, like its anti-inflammatory properties, outweigh the risk for most. Here are a few harms associated with honey.

You may have heard that babies under 12 months should not have honey. Infant botulism is a condition said to affect children younger than one year old who may ingest honey that may be contaminated with a microorganism called Clostridium botulinum. While this isn’t in every honey, as a baby, their gut is not developed enough to fight this off and can cause serious illness. 

Other toxins like 5-HMF have been found in processed, pasteurized honey, likely due to the heating and storing environments. High amounts of this have the potential to promote cancer.

There are flowers that you would not want honey from. The nectar of Azalea pontica and Rhododendron ponticum flowers contain toxins that produce mad honey^[9] and may cause harmful health issues like heart problems.

How To Consume Honey?

Consuming honey in moderation is key. Honey usually has a long shelf life, but you may notice crystallized honey if it sits around for long enough. The crystals are still fine to consume, but gently warming them up will melt them into a smooth honey texture again. 

You don’t have to keep honey in the fridge, but you’ll want to make sure it’s in an airtight container to maintain its high quality and avoid contamination. 

With honey’s sweet taste, there are many ways to add it to your diet, including:

• Sweetening plain yogurt
• Add-in to overnight oatmeal
• Coffee or tea sweetener
• Honey mustard and honey vinaigrette dressing
• Drizzled over waffles and pancakes
• Nut butter and honey sandwich

The Bottom Line

There are several potential health benefits of honey. Studies show evidence of its anti-inflammatory properties and ability to reduce the risk of heart disease. Honey can help with respiratory issues and keep your hair and skin healthy. It is a natural resource for treating burns when you need wound care.   

If you have the choice between honey and regular sugar, choose raw honey. Honey is generally safe for consumption and can have beneficial effects, except for children younger than 12 months who need to avoid it.

Pregnancy may bring along some recognizable symptoms that make you take a pregnancy test. That being said, some women don’t experience the usual early healthy pregnancy signs and symptoms, while others experience only some of them.  

When pregnancy symptoms start can vary from one woman to another, and early signs of pregnancy might not even show up until the second trimester for some women. 

15 Healthy Pregnancy Symptoms

Missed Period

The most common pregnancy symptom is a missed period. It’s the most obvious sign of pregnancy as it shows your body has stopped the shedding of your uterus lining, preventing the bleeding. Still, missing a period does not always mean^[1] you’re pregnant. Irregular periods can occur due to stress, dieting, hormone replacement therapy, or overexercising.

Not every woman experiences a missed menstrual period. Some women continue to experience spotting for the first few months and mistake it for a period. Some women experience early pregnancy symptoms before a missed period.  

Recommendations

• If you missed a period and you had unprotected sex in the last month, take a pregnancy test
• Schedule a visit with your gynecologist for an ultrasound and a blood test

Morning Sickness

Morning sickness usually occurs in the first trimester, but some women experience it all day long and even into the third trimester. Usually, it peaks by the end of the first trimester and slowly fades away, but it doesn’t always have to be the case. 

Some women experience only nausea, sometimes coupled with dizziness, while others struggle with vomiting as well. The reason behind this early sign of pregnancy is still unknown. Some experts believe it could be due to low blood glucose levels or the rise in pregnancy hormones, but it’s known to be triggered and worsened by stress, motion sickness (sensitivity to motion), and specific foods.  

Recommendations

• Ginger herbal^[2] might help relieve nausea
• Some women find acupuncture and acupressure helpful
• Keep crackers, saltines, and other dry carbohydrates near your bed and eat them as soon as you wake up
• Stay hydrated throughout the day
• Vitamin B6
• Over-the-counter drugs like Unisom

Inexplicable Fatigue

One of the early pregnancy symptoms is extreme tiredness and fatigue which makes it hard for you to perform your usual daily activities. This is due to high levels of the hormone progesterone as well as an increased blood volume which makes you feel sleepy. 

The fatigue is usually the worst in the first trimester and goes away in the second, but in some cases, it comes back in the third trimester. However, some women don’t experience overwhelming fatigue at all. 

Recommendations 

• Get as much sleep as your body needs
• Take naps
• Stay hydrated
• Change your sleep posture or get pregnancy pillows for support

Tender And Swollen Breasts

The hormonal changes you’re going through often cause your breasts to become really tender and swollen. Breast tenderness usually fades away after your body starts getting adjusted to the new hormonal profile, but some women tend to experience this symptom for a few weeks. Additionally, some women may notice spider veins on their breasts. These are a sign of an increased blood flow^[3] that exists to carry nutrients to the baby efficiently. 

Recommendations

• Switch up your tight bras for comfortable fabrics and fits
• Buy comfortable bras you can “grow into”

Increased Urination

Another common symptom of pregnancy is frequent trips to the bathroom. Since your body produces more blood, your kidneys increase the amount of liquid to process, filling up your bladder. 

Recommendations

• Stay hydrated
• Take electrolytes if needed
• Plan out when and how you’ll be able to go to the bathroom ahead of time (if possible)

Smell Sensitivity And Food Aversions

A common early pregnancy sign is an increased sensitivity to smells as well as an aversion to certain foods you used to enjoy. There’s little scientific evidence behind it, but many women report triggers and changes in scents and taste, especially those they used to love. 

During the first and sometimes even third trimester, your sense of smell becomes heightened^[4] and can therefore trigger nausea and vomiting. On the other hand, some women experience no aversions or changes in smell. 

Recommendations

• Avoid scents and foods that trigger nausea
• Use the microwave more to avoid the smells of cooked food
• Use saline nose sprays to keep your membranes moist
• Surround yourself with scents of mint, lemon, and cinnamon in a diffuser, essential oil, or air spray

Changes In Body Temperature

Another common sign of pregnancy is an increased body temperature. Your basal body temperature has to be higher than usual, and it has to be consistent. Otherwise, the reason for the increase in temperature might be heat, exercise, or illness.

The reason for a higher body temperature is an elevated level of progesterone, whose job is to prevent the shedding of your uterus lining and aid in the implantation of the fertilized egg. 

Recommendations

• Keep your bedroom cool at night so that you don’t sweat too much
• Get a blood draw to rule out any potential infections

Mood Swings

Mood swings are a common early pregnancy symptom. They’re caused by an increase in pregnancy hormones, estrogen, and progesterone and they can range from mild to severe. You can experience feelings of irritability and euphoria but also anxiety and depression.

Recommendations

• Once you become aware of your mood swings, try to do your best to control them; use mindfulness techniques such as progressive relaxation or meditation

Cramping And Spotting 

One-third of women may still experience cramping and light bleeding in the early stages of pregnancy, usually mistaking it for a period. This is also known as implantation bleeding, and it typically occurs 10-14 days after conception.

Recommendations

• See your gynecologist so they can rule out any potential issues
• If you think you might be experiencing implantation bleeding, take a home pregnancy test and see your doctor

Heart Palpitations

Your body is producing more blood and increasing its blood flow which can result in heart palpitations that show up as fluttering, irregular heartbeats, and pounding. They are harmless and very common, usually going away after delivery. 

Recommendations

• Heart palpitations can be scary, so see your doctor if you feel like they’re happening too often
• If you have a history of arrhythmia or any other heart problem, definitely get checked out

Nipple Changes

During pregnancy, your breasts will become tender and swollen, but the hormones may also cause changes in your nipples. The areolas around your nipples may become darker and larger, and they might even stick out more than usual. This is all due to hormonal changes and your body preparing to create milk. 

Recommendations

• If your nipples feel too sore or are painful, see your doctor; using warm moist heat may offer some relief
• Relieve tenderness and pain by wearing a comfortable bra and avoid any tight compression
• Get nipple covers to lower the chances of chafing

Food Cravings

Some women may start experiencing food cravings pretty early on. Hormonal changes drive this, and it doesn’t have to happen to every woman. 

A Metallic Taste In Your Mouth

On some occasions, women report getting a metallic taste in their mouths in the early pregnancy stages. It’s caused by a surge of estrogen and progesterone, changing your taste buds, and is known as dysgeusia.^[5] 

Recommendations

• Eat tart and acidic foods
• Mix water and salt or baking soda and gargle for 30 seconds in your mouth 

Headaches And Dizziness

Very common in early pregnancy; headaches and dizziness occur due to hormonal changes and increased blood volume. 

Recommendations

• Track your blood pressure regularly
• Have a snack handy in case your blood sugar drops
• Stand up slowly from chairs and beds

High Blood Pressure

With the increased blood volume, your blood pressure can elevate. This can, in turn, cause dizziness and headaches, so make sure to check your blood pressure regularly. 

When Do Pregnancy Symptoms Start?

In most cases, pregnancy symptoms can start as early as a few days after conception. Early signs of pregnancy before a missed menstrual period include tender and swollen breasts, nausea, and sensitivity to smell. 

Are You Really Pregnant?

Even though these are all listed as early healthy pregnancy signs and symptoms, they don’t have to be, and you might not be pregnant. The only way to know for sure is to take home pregnancy tests and wait to see if you’ll get two lines (or a plus sign) and go visit your gynecologist, who will perform a blood test and do an ultrasound. 

Conclusion

Some pregnancy symptoms are very common, and others might not. Even though not every woman experiences them, they are all caused by hormonal changes your body is going through to prepare for the baby. Getting a positive pregnancy test is usually a confirmation, but it’s always best to see your doctor and get a positive ultrasound and a blood test to ensure you’re really pregnant.  

Frequently Asked Questions

Apricots have a good nickname as golden fruit. The high amount of carotene content gives this golden color to apricots with many health benefits. Besides, it has a good composition of nutritious structures such as polyphenols, flavonoids, potassium, iron, or dietary fiber.

Consuming apricots may lead to health benefits in different systems and functions in the body. You may get benefits for your digestive system, metabolic health, vision, anti-cancer mechanisms, and skin health. The unique flavor and fragrance of apricots make them enjoyable fruit to add to our diets. 

Are Apricots Good For You?

Yes, eating apricots may benefit several functions and systems in your body. Let’s take a closer look at the health benefits of apricots.

Regulation Of The Digestive System

One of the main apricot uses is the relief of constipation. The dietary fiber, especially the soluble fiber content of these stone fruits, helps motility and increases stool frequency. It reduces stiffness and bloating in your belly. Increasing dietary fiber intake is the best way for you to manage your digestive problems.   

Eye And Vision Health

Vitamin A and beta-carotene intake are closely related to maintaining eye health against age-related eye diseases.^[1] The daily recommended vitamin A dose is 900 micrograms for men and 700 micrograms for women. You can have nearly 250 micrograms of vitamin A per 100 grams of fresh apricots. Recommended beta-carotene intake for adults is between 6 milligrams to 15 milligrams per day. Apricot uses will provide 2.5 milligrams per 100 grams.

Since we cannot synthesize vitamin A in our body, we must obtain it either from animal sources as pre-produced vitamin A or from plant sources as carotenoid forms that are precursors of vitamin A. The primary role^[2] of vitamin A in the visual system is the photoreceptor function. Even in its short-term deficiency, it can affect vision functions and cause poor vision in night blindness or dim light conditions. Chronic vitamin A deficiency may result in the death of cells that carry out our visual functions.

Skin Care 

A diet rich in vitamins and minerals is necessary for healthy skin due to its antioxidant effects.^[3] This is because the main cause of skin problems and skin aging is oxidative stress caused by environmental factors such as sun and air pollution. The antioxidant substances^[4] we obtain from diet help skin cells and epithelial cells fight oxidative stress.

As we mentioned above, apricot has nutritional content including vitamin C, vitamin E, carotenoids, flavonoids, and antioxidant minerals. This content helps to boost skin health. 

Good Source Of Antioxidants

Many of the carotenes, flavonoids, organic acids, vitamins, and minerals contained in apricots have anti-cancer properties due to their antioxidant effects.

Also, chronic diseases such as obesity or cardiovascular diseases are closely related to oxidative stress. They are also mentioned as low-grade chronic inflammation diseases. Therefore, apricot consumption would help decrease the oxidative stress and inflammation in these diseases.   

What Makes Apricots Good For Your Health?

The bioactive compounds determine apricots’ color, taste, and health benefits. A study^[5] examining different types of apricots showed that more orange-colored apricots were higher in total flavonoid, total carotenoid, and antioxidant capacity than lighter yellow apricot varieties. In addition, the taste you get from apricots is directly proportional to this content. These bioactive components were higher in dark apricots, which also have a sweeter taste.

Health Behind The Color

Carotenoids are responsible for the yellow-orange color of fruits. Apricots may contain 0.44 to 3.55 milligrams of carotenoid per 100 grams. The dominant subtype is beta-carotenoid among the carotene family.

Beta-carotene is a precursor of vitamin A that we obtain from plants. It is a well-known essential vitamin^[6] for immunity and eye function. It also contributes to skin health by maintaining skin cell function. When we get alpha-carotene and beta-carotene from diet sources, we convert them into retinol, the active form of vitamin A.

Beta-carotene may reduce oxidative stress during infection or inflammation. Also, several studies^[7] systematically reviewed indicate that higher beta-carotene levels may help against cancer.

Suppose you have blood sugar control or insulin resistance issues or you have diabetes in your family, you may get benefits from apricots. The reason is that their beta-carotene^[8] content showed beneficial effects on blood insulin and blood sugar levels in type 2 diabetes patients. Researchers indicated that people with high body weight have a lower^[9] beta-carotene level in their tissues compared to healthy people. Furthermore, when their beta-carotene level is increased, they showed normalized blood lipid levels, which were high before.  

Health Behind The Flavor

Flavonoids, polyphenols, and organic acids contribute to the apricot’s unique taste and smell besides its natural sugar and carbohydrate content.

Phenolic and flavonoid compounds are important signs for the quality of fruits and vegetables. These are commonly studied nutraceuticals in treating various chronic diseases such as cardiovascular disease, metabolic syndrome, cancer, and neurodegenerative diseases or aging. 

The phenolic content may vary more than threefold according to the type of apricot. Similar to carotenoids, phenolic content is also higher in dark-colored apricots than in light-yellow ones. 

The main phenolics and flavonoids are gallic acid,^[10] caffeic acid,^[11] p-coumaric acid,^[12] and quercetin,^[13] rutin,^[14] and resveratrol.^[15] When you look up the literature, you can easily see that each has health advantages. 

Phenolic species have numerous benefits^[16] in preventing cancers, cardiovascular health, immune function, skin health, and reducing neurologic diseases.

Dietary Fiber Source

Many studies indicated that high fiber intake in a low-fat and calorie-restricted diet has beneficial effects on weight loss and diabetes^[17] in people at high risk. Dietary fiber also can increase motility in the digestive tract and decrease gut transit time, which regulates constipation and increases defecation frequency. 

Increased fiber intake contributes to appetite control^[18] because soluble dietary fibers help hold a large amount of water. The increased volume in your digestive tract leads to gastric and intestinal tension. It stimulates the digestive system cells to produce several satiety hormones from the digestive system to the brain about fullness and satiation.

Get Your Micro-Essentials 

Apricot also includes many essential vitamins, such as vitamin C and vitamin B, and a precursor of vitamin A along with minerals. 

As it is well-established, vitamin C has an important function on gum, skin, and bone health because it plays a pivotal role in collagen synthesis besides its strong antioxidant capacity. 

Potassium is the most abundant mineral in apricots. Its concentration may differ according to apricot fruit type, like other phytochemicals, even twice the time. The second mineral found in apricots at high levels is phosphorous, and iron follows. Copper and zinc also occur in apricots.

Potassium^[19] has a special place in cardiovascular and metabolic health. For vascular health, it has a vital function in maintaining intracellular and extracellular fluid balance. It is a key ion for insulin synthesis in the beta-cell of the pancreas. It is important to consume low-sodium and adequate-potassium foods for heart health.  

Apricot Nutrition Values

Apricot is a nutritious fruit for you to have in your daily diet. The nutritional profile of a fresh fruit was given in Food Data Central.^[20] 

Ways To Add Apricots To Your Diet

You have many options to consume the delicious apricot in your healthy diet. You can eat apricots in fresh, dried, marmalade, juice, or jam form. However, choosing the forms that do not contain added sugar would be better to see the most health benefits. 

• Healthy snack: You can prefer fresh or dried apricots, especially nuts, as a healthy snack you consume with your coffee or tea. Its dry form is advantageous for carrying to work or school.
• Colorful salads: Using fruits alongside vegetables in salads is beneficial in providing a more diverse source of vitamins and minerals, and using dried apricots in salads is quite common because it is delicious. Try adding apricots to your salads, especially in salads with cheese. You will get a really delicious result.
• Rich breakfast bowls: Oat bowls for breakfast have become a prevalent and healthy habit. Eating oatmeals, which are rich in dietary fiber, is beneficial for people with constipation problems. Starting the day with a healthy bowl prepared with apricots, oats, milk, or yogurt supports your digestive health and microbiota. 

Are Dried Apricots Good For You?

Apricots are suitable for sun drying, making them a common fruit in the diet. Since the water is removed from the food during drying, you consume the same calories in a smaller volume. This can be a factor that makes it difficult for portion control for some people. However, after controlling your portion, you can take advantage of the dried fruits that are easy to carry for your snack time.

Don’t Miss The Benefits Of Apricot Kernels 

Amygdalin is a molecule found in high amounts in the apricot kernel^[21] that induces cancer or disturbed function cells to apoptosis, which means programmed cell death. This mechanism is vital for scavenging cancer cells from the body. Also, it is easy to eat the apricot kernel because it tastes like fresh almonds. Also, apricot kernel is nutritious in other macro- and micro-nutrients like most nuts and seeds.

The Bottom Line

All these research results we have summarized show that apricot is a stone fruit rich in key antioxidant molecules for health. Adding apricots to your diet can increase your intake of vitamins, minerals, carotenoids, flavonoids, some minerals, and especially dietary fiber. Moreover, it is pretty easy to add apricots to the diet because it has properties that can take many forms.  

Apple cider vinegar and baking soda are two common household staples that offer several health benefits. Both will provide health benefits on their own, but does consuming them in combination provide additional health benefits that aid with weight loss and fat loss? This article will explore the benefits and risks of baking soda and apple cider vinegar.

Benefits Of Apple Cider Vinegar And Baking Soda

Both baking soda and apple cider vinegar have been promoted as healthy products that can help with numerous ailments. Both are easily purchased at any grocery store, and organic apple cider vinegar gummies are widely available. What does the real evidence say? 

Reflux

The use of baking soda for acid reflux is an easy homemade remedy for short-term acid reflux relief. This is because baking soda, also known as sodium bicarbonate, has an alkaline pH which neutralizes acidic reflux. Baking soda for acid reflux is recommended in acute cases that last for two weeks or less. 

Many over-the-counter products contain sodium bicarbonate. However, you can make your own remedy at home by mixing 1/2 teaspoon with 1/2 cup of water. This OTC remedy is suitable for all non-pregnant adults. 

Regarding apple cider vinegar, despite many internet sites claiming apple cider vinegar can provide acid reflux relief, there is no scientific evidence to back up those claims. As a result, using apple cider vinegar and baking soda for acid reflux is not recommended as a safe or beneficial remedy, as there is no evidence that including apple cider vinegar will provide any additional benefits.

It is best just to use baking soda mixed with water, as described above, as a short-term home remedy for acid reflux.

Hair Care

The benefits of apple cider vinegar and hair care have been explored. Due to apple cider vinegar’s high pH and anti-fungal properties, it cleanses hair and leaves it shining.

Baking soda,^[1] however, has not been proven to be beneficial for hair. While no scientific studies are looking specifically at the effect of baking soda on hair, there is evidence that an alkaline pH may lead to hair cuticle damage and fiber breakage. Further, shampoos with an acidic pH may cause less frizzing. 

Since baking soda has an alkaline pH, it is best to keep it out of your hair care routine. Using apple cider vinegar and baking soda for hair care is also best to keep out of your hair care routine as there is no evidence that combining baking soda and apple cider vinegar will be beneficial and baking soda is known to have a negative effect on hair.

Skin Care

Baking soda is often touted as a popular skin care product. Sodium bicarbonate can be found in cosmetic products,^[2] and the present amounts in these products have been determined as safe. 

Taking a baking soda and apple cider vinegar bath with Epsom salts has been stated to soothe irritated skin. Regardless, caution should be exercised when trying these do-it-yourself home remedies, and you should be sure to use appropriate amounts of each ingredient. 

While many internet websites have claimed that topical apple cider vinegar benefits the skin, evidence is lacking. Two cell culture studies from 2018 and 2021 show apple cider vinegar has antimicrobial and antibacterial potential. Although some of the bacteria analyzed in those studies have been associated with acne^[3] flare-ups, there is no scientific evidence that applying apple cider vinegar to human skin will be beneficial.  Use caution if choosing to do so, as it may burn the skin.

Weight Loss

Topics such as apple cider vinegar and baking soda for fat loss and how to use apple cider vinegar to lose belly fat are common. Could combining the two make a weight-loss drink? Weight loss research indicating either product can help with weight loss, however, is quite limited or shows no benefit. 

Regarding baking soda, there is no scientific evidence showing that consuming a baking soda drink, supplements, or any baking soda product promotes weight loss. In fact, a 2014 animal study^[4] showed that animals treated with sodium bicarbonate before being given a chemotherapeutic agent exhibited normal weight gain. This does not mean sodium bicarbonate will cause weight gain in humans, but there is certainly no evidence that it will help anyone lose weight.

For apple cider vinegar, a 2020 animal study^[5] showed that mice fed an apple cider vinegar drink had reduced food intake, reduced weight gain, and improved glucose tolerance. Although these findings are interesting, larger studies with humans are required to conclude the effectiveness of apple vinegar for weight loss.

A 2020 systematic review^[6] assessed the association between apple vinegar intake and body weight among thirteen human studies and twelve animal studies. The authors concluded that while there may be some health benefits associated with the daily consumption of apple vinegar, there is insufficient evidence to recommend health and weight loss promotion. 

Given that there is insufficient research on using both baking soda and apple cider vinegar for weight loss, it is best not to rely on either product or a combination of both to lose weight.

Side Effects Of Drinking Apple Cider Vinegar And Baking Soda

It is possible to overdose on baking soda when consumed in large amounts, and the symptoms include constipation, convulsions, diarrhea, frequent urination, feeling of fullness, irritability, muscle spasms, muscle weakness, and vomiting. Dehydration can occur as a result of diarrhea and vomiting, leading to electrolyte imbalances which can cause heart rhythm disturbances. 

Long-term use of baking soda could also be problematic. A 2013 case study^[7] reported that an adult male had been consuming baking soda to treat heartburn and gastric upset for seven years. The man presented to the emergency room with abnormal heart rhythm and abnormal lab values as a result of consuming too much baking soda for a long time. 

Another case study^[8] found that using baking soda and water to treat acid reflux resulted in severe metabolic alkalosis. Metabolic alkalosis^[9] is when the blood acid-base is disrupted and can cause symptoms such as confusion, coma, tremors, tingling, numbness, muscle weakness and twitching, and irregular heartbeat. 

Regarding apple cider vinegar, one study found that while vinegar may increase the feeling of fullness, this is due to vinegar causing nausea.^[10] The negative effects of vinegar drink consumption were also shown in a case study where a young teenage boy who had been drinking a vinegar drink^[11] daily without proper dilution gave his esophagus acidic burns. 

Caution should also be exercised when applying vinegar to the skin. A case study describes how a young teenage girl gave herself a chemical burn^[12] after using apple cider vinegar in an attempt to remove a mole. 

Apple Cider Vinegar And Baking Soda Recipe

Can you drink apple cider vinegar and baking soda together? Due to there being a lack of scientific evidence to justify any health benefits associated with combining these two ingredients, it would be best to consume them separately. 

The aforementioned 2020 systematic review suggests consuming apple vinegar in moderate amounts, for example, 2 tablespoons of commercial apple vinegar. It also states that diluting the vinegar with water can help minimize the risk of side effects. Furthermore, mixing baking soda with water in a 1:1 ratio is safe for short-term consumption. 

The Bottom Line

Although baking soda and apple cider vinegar provide some health benefits when consumed individually, there is no evidence to justify mixing them, except for a soothing skin bath. Overall it is best to keep them separate.

There are many quick fixes for health problems and weight loss on the internet. The best way to promote a healthy weight and good health is to eat a well-balanced healthy diet, get enough sleep, and participate in regular exercise and stress-reducing activities.

While a great number of people are trying to lose weight, just as many people are trying to gain weight. Irritable bowel syndrome (IBS) is similar in symptoms to a health condition called inflammatory bowel disease (IBD).

IBD is also a gastrointestinal health condition; both of these can make it hard to gain weight. If you’re wondering how to gain weight with IBS, do not worry – there are things you can do that can help with IBS that may also be effective for IBD.

Those with IBS experience various changing bowel symptoms such as diarrhea or constipation in the different stages of this syndrome. Due to the lack of knowledge about disease progression, there aren’t any specific therapy protocols established. If IBS is uncontrolled, it can affect your ability to fully absorb your food, making it harder to gain weight. 

In this article, we look for solutions and tips for IBS weight gain based on recent literature research.

How To Gain Weight With IBS? Tips To Follow

Clean Eating For Healthy Weight Gain

A clean diet is a diet rich in nutritious whole foods that are beneficial for health. This contains different foods from gut-friendly diets that may help control symptoms.

The foods that will cause inflammation in the body or worsen IBS symptoms are removed from the diet, and healthy, easy-to-digest foods take their place to meet energy needs. This approach may be valuable in controlling inflammatory bowel disease as well.

Nutritious Carbohydrates

Carbohydrates are the body’s main energy source and are essential in the diet, as they contain B vitamins and many essential minerals. A healthy weight gain diet should include quality sources of carbohydrates that are easy to digest. 

These carbohydrate sources should be gluten- and fructose-free foods that are less likely to trigger IBS symptoms such as

• Oats
• Rice
• Gluten-free pasta
• Quinoa
• Buckwheat

High-Quality Proteins

Consumption of high-protein foods is essential to promote healthy weight gain and preserve muscle mass. Getting enough protein helps prevent muscle loss, provides necessary calories, and can stave off weight loss. 

Gaining weight by supporting muscle mass is essential for healthy weight gain. Although it is sometimes overlooked, many high-protein food sources are high-calorie foods that can promote weight gain in a nutritious way. Here are the high-calorie foods for weight gain in IBS:

• Eggs
• Meat
• Fish
• Seafood
• Chicken and turkey
• Lactose-free dairy products
• Seeds and nuts

Healthy Fats

Fat sources are rich in calories and essential for gaining weight. Healthy fats provide essential fatty acids to improve general health.  Here are the good options as healthy oils to increase calorie intake. 

• Extra virgin olive oil
• Nuts and nut butter
• Coconut oil
• Avocado 

Enriching any kind of meal or snack with healthy oils helps to consume more calories.

Olive oil may also help reduce stomach pain associated with IBS, according to research.^[1] Coconut oil is a good lactose-free milk alternative. Several other types of oil products may relieve IBS symptoms. 

To deal with bloating there are also supplements such as probiotics, digestive enzymes, immune boosters, etc. Also, several plant-based products may help to improve gut health.

Low FODMAP Diet To Reduce IBS Symptoms

FODMAP is a functional diet restricting certain carbohydrate-containing foods called Fermentable Oligo-, Di-, Monosaccharides, and Polyols (FODMAPs). It is a special approach to help reduce IBS symptoms.

It involves a full elimination diet of these foods first, with the gradual reintroduction of each food to identify the biggest food triggers for IBS symptoms.

Avoiding high FODMAP foods and focusing on more low FODMAP foods may help to avoid symptoms and weight loss in IBS. The reason behind the restriction of these high FODMAP foods is to avoid symptoms in the digestive system or not to exacerbate.

High FODMAP^[2] foods are short-chain carbohydrates that increase water volume in the bowel which are quickly fermented by gut bacteria. This can lead to bloating, distension, discomfort, and eventually abdominal pain in many people with IBS. 

Recent studies indicated that avoiding certain high  FODMAP foods decreases an inflammatory reaction in the digestive tract. It helps to lower^[3] harmful fecal bacteria and cuts off their energy source. Limiting high FODMAP foods such as

• Dairy products with lactose such as milk, yogurt, ice cream, etc.
• Wheat products with gluten such as cereal, bread, biscuits, etc.
• High-fructose fruits such as apples, cherries, pears, peaches, etc.
• Legumes
• Some vegetables, such as onion, garlic, cabbage, artichokes, asparagus, etc. may reduce discomfort and abdominal pain. 

A meta-analysis study^[4] including randomized control trials showed that those who followed the low FODMAP diet reported a significant reduction in abdominal pain and bloating compared to a traditional diet or high FODMAP-containing diet.

Meal Planning To Consume High Calories

Having frequent meals helps support weight gain with irritable bowel syndrome, as this makes it easier to meet your nutritional needs at the end of the day. For example, women who ate three main meals a day versus just one had a 32% reduction^[5] in IBS symptoms, and also are more likely to meet their daily calorie needs for weight gain.

Consuming your meals in a drink form can also make it easier to boost calorie intake in a meal. Incorporating snacks in between meals can also help provide additional calories.

Exercise Support To Increase Muscle Mass

Exercise can help increase muscle mass and support weight gain. With the right exercise strategy, you can gain weight. 

Weight training or resistance exercises^[6] are specifically beneficial to increase muscle mass for healthy weight gain. Also, it can help relieve the stress^[7] associated with IBS. It is well-known that reducing stress helps to improve IBS symptoms and disease severity.

Data obtained from 683 patients^[8] with IBS showed that exercise has significant beneficial effects can be accepted as an effective treatment, and can support weight gain when done right.

Stress Relief To Improve Health

Meditation over medication. Yes, even though it is hard to believe for some people, meditation has the power to relieve symptoms of many diseases. In addition to the physical symptoms associated with IBS, it also can negatively impact mental health and affect the quality of life. 

For these reasons alone, it is important to receive psychological and spiritual through methods such as meditation or other spiritual practices.^[9] Various psychotherapies^[10] can also be used to support mental health and well-being. 

How To Put On Weight With IBS?

IBS is a gastrointestinal health condition that can make it hard to gain weight. It is characterized by symptoms such as abdominal discomfort, diarrhea, constipation, or pain which leads to a decrease in food intake.

IBS affects^[11] 5-20% of the general population and it is commonly diagnosed in adults before 50 years old. IBS is seen more frequently^[12] in women than in men. During the attack periods^[13] of irritable bowel syndrome, abdominal pain, cramps, eating habits, a restrictive diet, and psychological challenges cause IBS weight loss.

This makes it challenging to gain weight because of the symptoms and the diet restrictions that are often prescribed to control these symptoms.

Does IBS Make It Hard To Gain Weight?

Diarrhea, one of the main symptoms of IBS, prevents digestion and absorption, resulting in a large amount of calorie loss and leading to weight loss.

Thus, another reason making it difficult to gain weight with IBS is that those with IBS cannot eat many foods due to their trigger effects. Preferring other foods rather than foods that may trigger IBS symptoms may be beneficial to gain weight.

IBS patients’ self-reports^[14] showed that:

• Wheat products
• Dairy products
• Caffeine
• Hot spices
• Cabbage
• Beans
• Onion
• Peas
• Fried and smoked food choices can trigger IBS symptoms

Especially, dairy products and wheat products are important sources of calories, carbohydrates, and protein for many healthy people. When IBS patients have to exclude these food groups from their daily diet it creates a large calorie deficit, which can make it hard to get enough calories to maintain weight. 

Furthermore, an aversion to all foods may arise during IBS flare-ups due to increased discomfort and sensitivity in the digestive system during these periods. This is the main cause of weight loss in IBS. Supporting digestion with digestive enzymes may help to reduce IBS symptoms.

On the other hand, increased gut motility is also a great challenge for many, and slowing down bowel movements is essential along with modified dietary habits or gut supplement treatments.  

The Bottom Line

IBS is a common digestive system health problem that affects digestion and can make it difficult to gain weight. Different approaches are used to deal with IBS. The basis of these approaches lies in adapting the diet pattern to IBS.

Achieving healthy weight gain with IBS involves a combination of avoiding food triggers and incorporating more easy-to-digest, high-calorie nutritious foods that support weight gain. Eating more frequently, incorporating strength training exercises, and managing stress can all further promote healthy weight gain. 

With a combination of these strategies and a personalized care plan, it is possible to gain weight with IBS and improve your symptoms at the same time. Always consult with a medical professional for individualized guidance on gaining weight with IBS.

In addition, exercise and stress management are among the effective methods to reduce IBS symptoms and achieve healthy weight gain with IBS.

Are you getting enough vitamin B12 in your diet? This essential nutrient plays a crucial role in the proper functioning of our body. For starters, it helps us maintain a healthy nervous system, produce red blood cells, and keep our energy levels up.

However, unlike many other vitamins, vitamin B12 is not produced naturally by the body. Instead, it is synthesized by a bacteria that lives in our gut, and many of us don’t make enough of it from this source to meet our daily requirement of 2.4 micrograms.^[1] 

The good news is that plenty of foods high in B12 and B12 supplements can help you meet your daily requirements. Here, we’ll explore seven of the best foods high in vitamin B12 so you can meet your daily needs for optimal health. We will also see how to increase vitamin B12 levels in your body.

List Of Vitamin B12 Foods

Prevention is always better than cure, which is why it’s helpful to eat foods rich in B12. So, what foods are high in B12? Let’s find out! Here are some foods rich in vitamin B12. 

Salmon

The first food on our list that can naturally increase vitamin B12 is salmon. Salmon is a popular fish rich in omega-3 fatty acids, which are beneficial for heart health and a rich vitamin B12 source. 

One three-ounce serving of cooked salmon contains approximately 4.9 micrograms^[2] of vitamin B12, more than 50% of the recommended daily intake for adults. In fact, salmon is one of the best dietary sources of B12, making it an ideal food for those who may be at risk of deficiency.

Clams 

Another common food source that is relatively high in nutrients, such as vitamin B12, is clams. One three-ounce serving of cooked clams^[3] contains approximately 84 micrograms of vitamin B12. This is over 4000% of the recommended daily intake for adults! 

Aside from B12, clams also have a high quantity of iron and antioxidants^[4] and are among the few foods high in B12 and iron.

Cereals 

Fortified cereals^[5] are one of the foods high in B12 vegan – the popular food choice for vegetarians looking to increase vitamin B12 in their diet. Many cereal manufacturers add vitamin B12 to their products to help ensure that consumers are getting enough. 

One study showed that participants who ate fortified breakfast cereals had increased levels of B12 after 14 weeks of incorporating it into their diet. In addition to vitamin B12, many fortified kinds of grain are good sources of other essential nutrients such as fiber, iron, and folic acid.

Also, the amount of vitamin B12 in fortified cereals can vary depending on the brand and the serving size. Still, wide varieties provide 1-6 micrograms of vitamin B12 per serving. 

So, when choosing a fortified cereal, make sure to read the nutrition label to find out how much vitamin B12 is in it.

Red Meat

Meat lovers will be happy to know that red meat^[6] and animal products, in general, such as beef, lamb, and pork, are all excellent sources of vitamin B12. One three-ounce serving of cooked beef contains approximately 1.5-2.5 micrograms of vitamin B12. This comfortably covers your daily requirements by over 60%.

Liver And Kidney

The liver and kidney are organ meats that are excellent sources of vitamin B12. 

One three-ounce serving of cooked beef liver contains approximately 70.7 micrograms of vitamin B12. In contrast, a three-ounce cooked beef kidney contains about 50 micrograms of vitamin B12, more than 800% of the recommended daily intake.

There is also a link^[7] between chronic kidney disease and vitamin B12 deficiency.

Nutritional Yeast

Nutritional yeast is a popular food product commonly used as a vegan and vegetarian source of vitamin B12. It is a deactivated yeast grown on molasses or sugar beet, harvested, washed, and dried. 

According to a study,^[8] nutritional yeast is a good source of vitamin B12, especially for individuals following a vegetarian or vegan diet. One tablespoon^[9] provides approximately 117 micrograms of this important nutrient. 

Eggs

Lastly, we have eggs. Eggs are a nutritious and versatile food that is a good source of vitamin B12. One large egg contains approximately 0.6 micrograms of vitamin B12. So, including eggs in your diet can help you meet a significant portion of your daily vitamin B12 requirements.

What Is Vitamin B12?

Vitamin B12^[10] is a nutrient that plays an essential role in the functioning of our body. It is a water-soluble vitamin, also known as cobalamin, and is one of the eight B vitamins. Like all other B vitamins, vitamin B12 plays a vital role in converting food into energy in our bodies.

Causes Of Vitamin B12 Deficiency

While our body can store vitamin B12 for several years, we need to maintain adequate levels of this nutrient through a balanced diet. If we do not eat foods rich in B12, our bodies cannot absorb vitamin B12 properly. So, a deficiency can ensue, which can cause several health issues. 

Some common causes of vitamin B12 deficiency include:

• Lack of dietary intake
• Malabsorption of the vitamin due to medical conditions such as pernicious anemia or celiac disease.
• Certain medications can interfere with absorption.
• High consumption of dairy products over animal sources of lean protein.

Symptoms Of Vitamin B12 Deficiency

Symptoms^[11] of vitamin B12 deficiency may include;

• Fatigue
• Weakness
• Lightheadedness
• Shortness of breath.

In more severe cases, neurological symptoms such as numbness or tingling in the hands and feet, difficulty walking, or memory loss may occur. If left untreated, vitamin B12 deficiency can lead to severe complications such as anemia, nerve damage, and even dementia. 

Treatment typically involves increasing vitamin B12 intake through dietary changes or supplements.

Vitamin B12 Benefits

The emphasis on vitamin B12 is because of the numerous benefits of vitamin B12 foods. Here are some vitamin B12 benefits:

It Supports The Production Of Red Blood Cells

Vitamin B12 is essential in producing red blood cells, which carry oxygen throughout the body. Without enough vitamin B12, the body may not have enough mature red blood cells. Eventually, this leads to anemia. 

It Promotes Healthy Nerve Function

Vitamin B12 plays a crucial role in maintaining the health of the nervous system. It produces myelin,^[12] a fatty substance that surrounds and protects nerve fibers. Without enough vitamin B12, the nervous system can become damaged, leading to symptoms such as numbness and tingling in the hands and feet, difficulty walking, and memory loss.

Supports Cognitive Function

Several studies have shown that vitamin B12 may help to improve cognitive function,^[13] particularly in older adults. One study found that 2991 individuals who took a vitamin B12 supplement had better memory and information processing speed than those who didn’t use vitamin B12.

Supports Bone Health

Vitamin B12 may also play a role in maintaining bone health. Research suggests that low levels of vitamin B12 may be associated with an increased risk of osteoporosis,^[14] a condition characterized by weak and brittle bones. 

This increased risk for brittle bones is because B12 is involved in the metabolism of bone cells, including osteoblasts and osteoclasts, which are responsible for building and breaking down bone tissue.

Risks & Precautions

Regardless of the benefits of eating foods rich in vitamin B12, there are still some risks and precautions to consider when taking vitamin B12. 

Interference With Certain Medications

Vitamin B12 dietary supplements can interact with certain medications,^[15] including antibiotics, proton pump inhibitors, histamine, metformin, methotrexate, and chemotherapy drugs. If you are taking any medication, talk to your healthcare provider before taking Vitamin B12 supplements.

Risk Of Overdose

While rare, vitamin B12^[16] overdose can occur if supplements are taken in high doses. Symptoms of vitamin B12 overdose include headache, dizziness, and nausea. If you experience these symptoms after taking a vitamin B12 supplement, contact your healthcare provider immediately.

Allergic Reactions

Some people may be allergic to vitamin B12 supplements or the substances used to package the product. Allergic reactions can range from mild to severe. They may include hives, difficulty breathing, and swelling of the face, lips, tongue, or throat. 

If you experience these symptoms after taking a Vitamin B12 supplement, seek medical attention immediately.

Cancer Risk

Some research suggests that high levels of vitamin B12 in the blood may increase the risk of certain types of cancer, such as lung and prostate cancer.^[17] However, more research is needed to confirm this link. This is because other research^[18] shows that these findings are not consistent.

Conclusion

You can incorporate numerous vitamin B12 foods into your diet to keep you healthy and to provide additional health benefits. Try out these seven choices we have hand-picked for you to improve your B12 levels easily. 

Whether you consume meat or prefer a plant-based diet, there are many vitamin B12-rich foods and fortified foods to choose from. By including these foods in your meals, you can ensure you get all the B12 you need to maintain optimal health. 

Celery is a popular, low-calorie snack loaded with many health benefits. Celery — Apium graveolens L —  is part of the apiaceous family and is closely related to carrots, parsnip, and parsley. Although celery has been used in medical practices since ancient times, its hidden superpowers are often overlooked.

Celery is a superfood for many reasons. Celery seeds, leaves, and essential oils all provide numerous health benefits. But what about celery juice? Let’s dive into the many celery benefits and find out why you should include this crispy vegetable in a healthy diet.

Health Benefits Of Celery

Celery is used in traditional medicine because it is rich in antioxidants,^[1] vitamins, and minerals. Compounds like limonene, selinene, furocoumarin glycosides, and vitamins A and vitamin C are some of the most useful. But why is celery good for you? Let us dive into the world of celery and find out. 

Reduces Inflammation

An in vivo study shows a celery-rich diet could help reduce inflammation in the body, restoring balance to the immune system.^[2] Inflammation is provoked when viruses or bacteria attack the body or from injuries. Inflammation is the body’s first step in healing. However, chronic inflammation^[3] is abnormal and is linked to some forms of cancer, as well as conditions like:

• Alzheimer’s.
• Heart disease.
• Rheumatoid arthritis. 
• Diabetes.

Antibacterial And Antifungal Effects

Essential oils from celery have antibacterial effects that may be beneficial in treating some common bacterial infections, lung conditions, and skin disorders. Some experimental studies show celery has some antifungal properties^[4] as well.

Supports Digestion

Celery is high in fiber, which benefits the digestive system. Dietary fiber is essential for proper digestion and elimination. Fiber helps:

• Control blood sugar levels.
• Maintain a healthy weight.
• Reduce the risk of major cardiovascular diseases.
• Lower cholesterol.
• Prevent hemorrhoids or diverticulitis.

But there are more digestive tract benefits, too. Due to its natural diuretic properties, celery is often a home remedy for bladder, urinary tract, and kidney health issues. The antioxidants in celery reduce inflammation in the gastrointestinal tract as well. Celery also contains thiamine, i.e., vitamin B1, which increases the production of digestive acids in the stomach.

Protects Cardiovascular Health

The diuretic properties of celery extract improve the circulatory system and heart by removing excess fluid from the body. Fluid removal helps lower blood pressure and removes excess cholesterol from the body. Also, the high fiber content^[5] prevents cardiovascular disease by lowering LDL and total cholesterol levels. This all makes a healthier, happier cardiovascular system and heart.

Prevents And Blocks Cancer

Celery contains many antioxidant and flavonoid compounds^[1] that help trap and neutralize free radicals to prevent cellular damage. Free radicals damage RNA and DNA, causing diseases like cancer and premature aging.

Celery contains luteolin,^[6] a flavonoid that helps with cancer prevention. Luteolin is commonly used in traditional Chinese medicine for this reason, as well as to treat high blood pressure and reduce inflammation.

Another flavonoid in celery is apigenin.^[7] Studies show apigenin may be helpful as a chemo-preventative agent that prevents cancer from developing. Studies suggest that one-third to one-half of all cancers may be preventable. So, adding foods like celery that have chemo-preventive agents may effectively fight some forms of cancer.

Other Diseases

Scientific evidence^[1] shows celery may help prevent jaundice, liver diseases, urinary tract obstructions, gout, and other rheumatic disorders. One study of rats shows some promise in celery treating neurological conditions and brain injuries via its apigenin. Apigenin^[8] has properties thought to stimulate the adult brain to regenerate neuronal cells. The list of health benefits from celery just keeps going. These claims, and others, require more study to determine just how beneficial celery can be. 

Skin Benefits

Celery is beneficial to your diet, but is celery good for your skin? Because celery is loaded with vitamins A, C, and E, it can help reduce these skin issues:

• Early signs of aging.
• Fine lines and wrinkles.
• Reduce scaring.

Celery is also rich in omega fatty acids that keep your skin looking young and vibrant. Using celery in a face mask or facial scrub can help revitalize and rehydrate your skin as well.

Celery Nutrition Facts

According to the Food and Drug Administration website,^[9] the recommended serving size for celery is two medium stalks, or 110 grams, i.e., about 3.88 oz. Here are the nutritional facts per serving of celery. All Daily Values — DV — are based on a 2,000-calorie recommended diet. 

• Total Calories: 15.
• Total Fat: 0 grams.
• Total Carbs: 4 grams.
• Protein: 0 grams.
• Sugars: 2 grams.
• Dietary Fiber: 2 grams — 8% DV.
• Sodium: 115 milligrams —  5% DV.
• Potassium: 260 milligrams — 7% DV.
• Vitamin A: 18 micrograms — 10% DV.
• Vitamin C: 2.4 milligrams — 15% DV.
• Calcium: 46 milligrams — 4% DV.
• Iron: 0.25 milligrams — 2% DV.

Celery is mainly made up of water. In fact, about 95% of celery is water. Therefore, make sure to grab some celery this summer to help prevent dehydration. Now let’s talk about the health benefits of celery.

How Much Celery Should You Eat A Day?

While all the benefits of celery aren’t entirely known, the evidence is overwhelmingly in favor of adding it to your diet. When you mix celery with a nutritionally dense diet, you get the most benefits from this tasty vegetable. But since celery is mostly water, it is extremely low in calories. So, overeating celery can lead to nutrient deficiencies. So, how much celery should I eat a day? According to nutritional professionals, you should limit celery to no more than 1 cup of chopped celery, or four stalks, per day for the most health benefits.

How To Add Celery To Your Diet

This crunchy vegetable can be enjoyed in many ways. Diced, cubed, or whole. Steamed celery is also delicious. But for most people, simply adding it to dishes for that crisp, refreshing flavor is essential. If you are wondering how others are eating celery, here are some of the most common ways to eat celery:

• Celery stalks topped with peanut butter or soft cheese.
• Celery sticks in your favorite dip instead of chips.
• Added chopped celery to tuna, chicken salad, or potato salad.
• Mixed into your stir-fry.
• Diced and added to soups or stew.
• Fresh celery blended into smoothies.

Or grab your juicer and a couple of stalks of celery to make a refreshing glass of celery juice. Because of all the health benefits, celery juice has gained popularity in recent years. But is celery juice good for you? Let’s find out.

Why Is Celery Juice Good For You?

Whether you make your own or grab a bottle on the go, celery juice may be the ideal way to eat this healthy vegetable. Although celery juice does have less fiber than eating the vegetable whole, it is still low-calorie. Celery juice is a wonderful way to get the other beneficial nutrients that celery is loaded with. In fact, celery juice may pack more punch than the stalks alone. It is still low in sugar but high in anti-inflammatory compounds and antioxidant-rich. If you want to add vegetables or get more vitamins, celery juice may be just the answer.

Potential Side Effects

Is celery good for you? The simple answer is YES. But here are some side effects of celery you should know about. 

• Gastrointestinal issues — due to high fiber content, celery may cause gas, bloating, and soft stools if eaten in excess. Celery juice reduces the fiber content while boosting the health benefits.
• Thyroid issues — due to goitrogens,^[10] which impair iodine uptake when eaten in massive quantities raw.
• Skin sensitivity to ultraviolet light — due to a naturally occurring compound called psoralens.^[11] Overexposure to the sun can cause a rash that lasts up to a week. 
• Pesticide contamination — although celery did not land on the Environmental Working Group’s Dirty Dozen guide for highly contaminated foods, it was not on the Clean Fifteen list either. However, celery can contain a moderate amount of pesticides, so stick to organic celery if possible and always rinse thoroughly before eating. 

People taking medications for thyroid function, clotting, and blood pressure should consult their doctor before adding celery juice to their diet. Celery juice may interfere with how these medications work.

The Bottom Line

Whether eating it raw or drinking the delicious juice, celery is loaded with benefits and essential nutrients. Celery is low in calories and sugar but packed with vitamins, minerals, antioxidants, fiber, and much more. So, make sure to consider the many ways celery can help improve your overall health, and remember to grab some on your next grocery run.

Most of us need an easy way to get more nutrients into our diet. Our food is over-processed,^[1] lower in nutrients, and higher in calories than it used to be, making it tough to get everything we need to stay healthy. One of the best ways to boost your nutrient intake is by eating superfood smoothies – especially those made with superfood powders.

Superfood^[2] isn’t an official term, but it’s what we call foods with lots of nutrients and health benefits. Think of whole colorful foods such as fruits, veggies, nuts, and seeds. But which are the tastiest, healthiest superfood smoothie recipes? Read on to discover our best picks. 

Superfood Smoothie Recipes You Should Try

One color is more synonymous with health than any other: green. Most people expect green smoothies to taste “healthy,” but we want to show you that healthy can also mean tasty. Here are our favorite nutritious but tasty green superfood smoothie mixes.

Easy Green Super Smoothie

One of our favorite green smoothie ingredients is, of course, spinach. 

Spinach^[3] is a good source of calcium, folate, iron, and anti-inflammatory carotenoids.^[4] If you do a lot of sports, spinach is the perfect pre-workout energy booster and post-workout recovery friend.

The perfect balance between healthy fats, protein, and carbs, this super smoothie can be thrown together in under 1 minute.

Ingredients

• 2 bananas (frozen)
• 2 tbsp peanut butter
• 1 cup spinach (fresh or frozen)
• 1½ cups soy milk (unsweetened)

Variations

• Add a handful of frozen berries if you want a bit of a kick (but you’ll sacrifice the cool bright green color).
• Add a scoop of protein powder if you want to use this superfood smoothie after a workout.

Prep Tips

• If you use fresh spinach, make sure to wash it thoroughly before adding it, as even prewashed spinach has been shown to harbor bacteria.^[5] 
• Use frozen cooked spinach for ease and improved nutrient absorption.^[6] Raw spinach contains antinutrients^[7] that reduce calcium absorption and can increase your risk of kidney stones. Cooking reduces the antinutrient actions. 

Pineapple Punch

If you’re looking for a good green smoothie cleanse, this is the perfect superfood smoothie mix of avocado, kale, and hemp seeds.

Avocados^[8] are a good source of monounsaturated fats^[9] (MUFAs), which are linked to lower inflammation and better heart health.^[10] Hemp seeds are a good source of omega-3 and omega-6, which are important for brain health.^[11]

Kale^[12] is low in antinutrients and higher in bioavailable calcium^[13] than spinach, making it a great alternative if you’re on a green smoothie diet.

Ingredients

• 1 cup frozen pineapple
• ½ cup frozen mango
• 1/2 avocado
• 1-inch fresh ginger, peeled
• 1 cup kale (fresh or frozen)
• 1 cup unsweetened almond milk
• 1 tbsp hemp seeds

Variations

• Swap almond milk for soy milk or try coconut milk for a different flavor.
• If you can find it, go for dark kale for an even nicer color and flavor.

Prep Tips

• Stock your freezer with packs of pre-frozen pineapple and mango chunks.
• Use hemp seed hearts, not whole hemp seeds. Whole hemp seeds are very hard and can give smoothies a gritty texture.

Sneaky Broccoli Smoothie

If you’re looking for delicious smoothie recipes for weight loss, this green smoothie is low in calories and fat while high in vitamins and fiber.

Get your weekly dose of broccoli without even noticing in this superfood smoothie mix. Broccoli is especially high in the antioxidant sulforaphane,^[14] which is linked to better blood sugar balance,^[15] lower cholesterol levels, and even has cancer prevention^[16] properties. 

Broccoli, strawberries, spinach, and pineapple are all good sources of vitamin C,^[17] making this a great smoothie to support your immune system, too.

Ingredients

• ½ cup broccoli (raw or steamed)
• 1 banana (frozen)
• 1 cup frozen mango chunks
• ¾ cup strawberries (fresh or frozen)
• ½ cup spinach (fresh or frozen)
• 1 cup pineapple juice
• ¾ cup water

Variations

• If you don’t mind the extra calories, add almond butter or coconut cream to add some healthy fat.

Prep Tips

• Whenever you have bananas going overripe, chop them up and freeze them to preserve them for smoothies. It makes your smoothies cold and saves them from the bin.

Simple Banana And Spinach

If you have diabetes, eating flaxseeds can help. Just one tablespoon of ground flax every day can lower blood sugar,^[18] HbA1c, and cholesterol levels. Berries and almonds^[19] can also help balance blood sugar, making this the perfect green smoothie for people with diabetes. Plus, almonds can even improve depression. 

Ingredients

• 1 banana (frozen)
• ½ cup mixed frozen berries
• 1 tbsp flax meal
• 1 tbsp almond butter
• ½ – ¾ cup unsweetened plant milk
• 2 cups fresh spinach

Prep Tips

• If you have a high-speed blender, you can use whole flaxseed instead of pre-ground flaxseed. Using whole is best because it reduces oxidation and preserves healthy omega-3 fats.

Matcha Cheesecake Smoothie

This rich smoothie makes a great decadent breakfast.

Matcha green tea^[20] is high in antioxidants,^[21] especially catechin epigallocatechin gallate (EGCG), which might increase fat burning^[22] and aid weight loss.

Ingredients

• 1 cup plant-based milk of choice
• ½ ripe avocado
• 1 banana (fresh or frozen)
• 30 g cashews
• 1-2 tsp matcha powder
• 1-2 tsp maple syrup or agave
• ¼ tsp vanilla extract
• 5-6 ice cubes

Variations

• Leave out the ice cubes and most of the milk to make healthy ice cream.

Prep Tips

• The ice cubes make it frothy but aren’t necessary. 

Hemp Supergreens Smoothie

One way to get more superfoods for smoothies in your diet is with a green superfood powder mix. This smoothie combines superfood powders (greens, maca, lucuma, whole vanilla bean) alongside fresh fruit, dates, hemp seeds, and almond butter.

Ingredients

• 1½ cups plant milk
• 1 cup mango (frozen)
• 1 tsp whole vanilla bean powder
• 1 scoop green superfood powder
• 2 tbsp hemp seeds
• 1 tbsp almond butter
• 1 tbsp maca powder
• 1 tbsp lucuma powder
• 2 Medjool dates (pitted)

Prep Tips

• Green powders such as spirulina can sometimes be contaminated with toxins^[23] such as heavy metals. Go for a good-quality superfood powder blend from a trusted brand to reduce the risk of contamination.

Super Spirulina Smoothie

Spirulina^[24] is a type of blue-green algae. It’s high in protein, vitamins, and antioxidants such as phycocyanin.^[25] 

Ingredients

• 1 banana (frozen)
• 1 apple (skin on)
• ½ cup mango (frozen)
• ¾ – 1 cup coconut milk
• 1 cup spinach or kale
• 1 tsp spirulina powder
• 1 Tbsp chia seeds

Prep Tips

• Choose a tart apple variety if possible. Tart flavors go best with spirulina.
• For a thicker, richer version, use coconut cream. 

Pistachio-Kale Smoothie

Pistachios are lower in fat and calories^[26] than most other nuts and can help support healthy weight management,^[27] making this another great smoothie for weight loss. 

It’s also packed with nutrients, with fresh 100% orange juice being high in antioxidants, vitamin C, and folate.

Ingredients

• 1 cup kale
• 1 cup orange juice
• 1 banana (frozen)
• ¼ cup pistachios
• ¼ avocado

Variations

• Turn this into a pistachio ice cream smoothie by replacing orange juice with almond milk and adding vanilla powder.
• Turn it into a superfood juice by adding an extra cup of juice or water.

Prep Tips

• Use unsalted pistachios – and remember to shell them first!

Benefits Of Superfood Smoothies

An Easy Way To Eat More Healthy Foods

Let’s face it – you don’t always have time to spend hours cooking a healthy meal. A superfood smoothie is the easiest way to pack lots of healthy foods into one 2-minute snack. 

Make A Tasty Breakfast

You can turn your superfood smoothie into a hearty breakfast by having a smoothie bowl. The trick is to use less liquid to make it thicker and add your toppings of choice (yogurt, healthy granola, berries, nuts, and seeds are all good options).

High In Nutrients

Superfoods are nutrient-dense foods that can improve your health. They’re usually colorful fruits and vegetables packed with essential and non-essential nutrients such as antioxidants, vitamins, minerals, and fiber.

Good For Snacking On The Go

The best thing about super smoothies is you can prepare them at home and take them with you to the gym, work, or an outing. All you need is a good flask or thermos to transport it.

Best For Workout Performance And Recovery

For optimal recovery, you should eat within 30 minutes^[28] of finishing a workout – which isn’t always easy to achieve. Preparing a superfood smoothie in advance is the best way to do that. 

The antioxidants and anti-inflammatory nutrients can help promote recovery^[29] and performance,^[30] plus it’s easy to add a scoop of protein to healthy smoothie recipes.

Supports Gut Health

Dr. Tim Spector,^[31] the gut health guru, says we need to get a minimum of 30 different plant foods a week for optimal gut health.^[32] Having a superfood smoothie every day makes that task easy peasy.

Gets You To Drink More Water

We all know we should drink more water. Superfood smoothies are an easy way to drink more water without even trying.

Green Smoothie Calories Are Lower

Smoothies can be high in calories, especially if you’re adding lots of nut butter, seeds, avocados, and coconut. Using green superfood ingredients adds more bulk and nutrition, meaning you’re getting more for fewer calories.

Better For You Than Juice

While juice also provides some nutrients, all the gut-healthy fiber has been removed. Smoothies are everything juice offers, plus fiber.

The Bottom Line

To achieve optimal health, you need to eat a variety of nutrient-dense foods such as fruits, vegetables, nuts, and seeds every day. Superfood smoothies are an easy way to eat a greater variety of superfoods without the extra effort.

Superfood smoothies can help with weight loss, support gut health, and make a great pre or post-workout snack for athletes. Eating more superfoods as part of a balanced diet can even reduce your risk of certain chronic illnesses such as diabetes, heart disease, and even cancer.^[33]

Are you experiencing hair breakage at the crown of your head? Don’t let broken strands dampen your confidence. 

Hair breakage is a common concern that can leave your hair dry, frizzy, and dull. Styling your hair can also be challenging, as breakage leaves your hair looking limp and thin. Luckily, the proper knowledge and targeted care can address this issue head-on. 

Let’s discuss the causes of hair loss at the crown. We’ll provide you with the best to combat and prevent breakages, like deep conditioning treatments and natural hair growth oils. Read on to take the first step towards a healthy, voluminous mane.

What Is Hair Breakage At Crown?

There are several telltale signs that your hair is breaking at the crown. First, you may notice shorter, frizzy strands sticking out around the top of your head. Unruly flyaways can be pesky, making it difficult to achieve the smooth, polished hairstyle you desire. 

Another indicator of hair thinning at the crown is the appearance of split ends. Take a closer look at the ends of your hair. If you spot split or hair stands that seem to break off into multiple sections, it’s a sign that breakage is happening. 

Pay attention to the texture of your hair as well. If your hair feels rough, dry, or brittle at the crown, chances are breakage is occurring. You might also experience increased hair shedding, finding more hair in your brush or the shower drain than usual. 

Finally, look for noticeable changes in volume or thickness around the crown area. If your hair feels thinner or less voluminous, specifically at the crown, you may be experiencing significant breakage. Look for thinning or balding spots. Scalp soreness could also signify too much pressure on your hair follicles. 

While these signs might not be exclusive to crown breakage, they are all good signs you need to strengthen hair with some extra TLC and a better hair care routine. 

The Causes Of Hair Breaking At The Crown

Many wonder why my hair is breaking at the crown. Here are some common causes that leave your hair feeling weak and damaged:

Tight Hairstyles

Tight hairstyles may look sleek and stylish, but they can wreak havoc on your hair strands. Pulling your hair back into a ponytail, bun, or braid creates tension on the hair follicles that causes breakage. The constant strain weakens the hair shaft, leaving it more prone to splitting or snapping. Additionally, friction from tight hairstyles can impact the hair cuticle, causing further damage. 

Insufficient Moisture

Moisture is the lifeblood of healthy hair, and insufficient hydration can be a major culprit behind hair breakage. When your hair lacks moisture, it becomes dry and brittle, making it more prone to damage. The hair shaft loses its elasticity without proper hydration,^[1] making it more susceptible to splitting or snapping. Deep condition hair to add moisture and use oils and leave-in products that restore moisture balance and strengthen strands. 

Excessive Heat Exposure

Excessive heat exposure is another notorious culprit when it comes to hair breakage. Subjecting your hair to high temperatures from heat styling tools like flat irons, curling irons, and blow dryers strips away moisture, leaving your hair dry and fragile. Too much heat also weakens the hair’s protein structure,^[2] causing it to become more brittle.  

Chemical Damage

Chemical treatments like coloring, perming, relaxing, or straightening your hair alter the structure, making it more susceptible to breakage. Hair products in these processes strip away the hair’s natural moisture, compromising hair health^[3] and leaving it dry and weak. Over time, repeated chemical processing leads to cumulative damage that results in significant breakage. 

Poor Nutrition

Your diet plays a crucial role in the health of your hair, and poor nutrition can contribute to breakage. When your body lacks essential nutrients like protein, vitamins, and minerals, it can negatively impact the strength and vitality of your hair.^[4] Nutrient imbalances and vitamin insufficiencies can weaken the hair shaft and make it more prone to breakage. Additionally, dehydration can lead to dry, brittle hair. 

Health Conditions

Certain health conditions can also contribute to hair breakage. Diseases like hypothyroidism, hormonal imbalances, nutritional deficiencies, and autoimmune disorders can affect the health and strength of your hair. For example, hypothyroidism can disrupt the hair growth cycle,^[5] weakening the hair shaft. Autoimmune disorders like alopecia areata can also cause patchy hair loss and breakage.^[6] Managing these conditions with the help of your healthcare professional can promote healthier hair and reduce breakage. 

Genetics

Genetics can also influence hair breakage tendencies. Your genetic makeup largely influences hair structure, thickness, and resilience. Some individuals naturally have weaker hair stranges prone to breakage due to genetic factors. These individuals may have inherited characteristics such as fine or brittle hair, leaving them more susceptible to breakage. Genetic history can also leave you predisposed to hair loss.^[7]  

Effective Tips For Treating Hair Breakage At The Crown

Since repairing hair breakage at the crown requires targeted care and attention, the easiest way to stop hair breakage is to get to the root of the problem. Here are some practical tips to help you address this issue:

• Avoid tight hairstyles that pull and strain hair at the crown. Opt for looser styles or use hair-friendly accessories like scrunchies or fabric-covered hair ties. 
• Use a hydrating shampoo and apply a deep conditioning treatment or hair mask to the crown area to nourish and moisten hair strands. Consider using leave-in conditioners and hair oils for extra hydration and to treat hair breakage. 
• Reduce the use of heat styling tools on the crown area. If you must use heat, apply a heat protectant spray and use the lowest heat setting possible to prevent hair breakage. Avoid excessive sun exposure.
• Trim hair regularly to remove split ends and prevent breakage from traveling up the hair shaft to the crown. This will also help promote healthy hair growth. 
• Use a satin or silk pillowcase or wrap your hair in a silk scarf while sleeping to minimize friction to avoid future hair breakage. 
• Avoid chemical overprocessing, such as relaxers or perms, to prevent excessive damage in the crown area. Use a wide-tooth comb to detangle when wet.
• Maintain a clean and healthy scalp by gently exfoliating and cleansing regularly. A healthy scalp promotes healthier hair growth.^[8] 
• Use a biotin supplement to stimulate hair growth. 

How To Prevent Hair Thinning At The Crown

Preventing hair thinning at the crown requires proactive measures to maintain the strength and health of your hair. Here are some prevention tips:

• Nourish your scalp, keeping it clean and healthy by regularly washing it. Gente scalp massages can also promote proper blood flow. 
• Maintain a balanced diet of protein, vitamins, minerals, and nutrients to support hair health. 
• Massage your scalp with essential oils or a scalp-stimulating tool to promote hair growth. 
• Shield your hair and scalp from harmful UV rays by wearing a hat or using hair products with UV protection. 
• Stress can contribute to hair thinning.^[9] Reduce stress levels through relaxation techniques, exercise, and self-care practices. 

Conclusion

In conclusion, addressing hair breakage at the crown requires gentle styling, proper care, and a commitment to your overall hair health. You can repair and strengthen your hair at the crown by implementing strategies such as moisturizing, minimizing heat and chemical hair treatments, and avoiding tight hairstyles. 

Regular trims, scalp care, and protective measures like UV protectant sprays and satin pillowcases can further aid in preventing breakage and keeping hair healthy and strong. Remember, consistency is vital. With time and patience, you can restore the vitality and resilience of your crown area, enjoying fuller, healthier locks that shine with confidence. 

Cedarwood is a majestic and versatile tree that has been highly valued for centuries due to its numerous uses–from construction to medicine. Now–derived from the bark of this tree, Cedarwood oil is a powerful essential oil that has garnered attention for its potential benefits in hair care. 

Essential oils for hair, in general, have been praised for their ability to improve the health and appearance of hair by providing essential nutrients, promoting hair growth, and combating various hair-related issues, such as alopecia areata. 

This article will delve into the world of Cedarwood oil for hair. We will explore its numerous benefits, potential side effects, and how to use it effectively. Let’s unlock the secrets of cedarwood oil and enhance the health and beauty of your hair!

Benefits Of Cedarwood Oil For Hair

Cedarwood oil offers several benefits for hair thanks to its unique properties and nutrients. Some of the key benefits include the following:

Promotes Hair Growth

Cedarwood oil is quite helpful in hair loss treatments. It works by stimulating hair follicles and increasing blood circulation to the scalp. Improved blood flow provides essential nutrients and oxygen to the hair follicles, which can encourage hair growth and help treat hair loss. 

Cedarwood also contains cedrol,^[1] which has been shown to cause hair growth. Cedarwood oil for hair loss is common in medical conditions. A study conducted in 2020 found that a blend of essential oils, including cedarwood oil, applied to the scalp significantly improved hair growth^[2] in individuals with central centrifugal cicatricial alopecia, a condition that causes hair loss. 

Another study showed that oleo gels from cedarwood essential oil cause immense hair growth.^[3] Thus, cedarwood oil for hair growth is a certified use. 

Soothes Dry And Itchy Scalp

Cedarwood oil soothes dry and itchy scalps due to its antimicrobial^[4] and anti-inflammatory properties. These properties help to alleviate irritation, inflammation, and itchiness caused by dry scalp, dandruff, or seborrheic dermatitis. Cedarwood oil can also help to balance the scalp’s natural oil production, preventing excessive dryness or oiliness that may contribute to scalp discomfort.

Balances Scalp Oil Production

Cedarwood oil helps balance scalp oil production due to its astringent and sebum-regulating properties. Sebum is a natural oil produced by the sebaceous glands in the scalp. It helps to keep the hair moisturized and protected. 

However, excessive sebum production can lead to oily hair, while insufficient sebum production can cause dryness and irritation. Cedarwood oil regulates sebum production,^[5] ensuring a healthy balance and preventing excessive oily or dry hair.

Treats Dandruff And Other Infections

Cedarwood oil possesses antimicrobial properties that can help combat bacteria, fungi, and other microbes that may cause scalp infections or contribute to dandruff. 

These antimicrobial properties^[6] enable cedarwood oil to effectively combat fungal infections, bacterial infections, and other microbial attacks that can cause dandruff and scalp infections. The presence of cedrol also confers antifungal activity^[7] that helps treat infections. 

To treat dandruff and infections, consider using shampoos and treatments containing cedarwood oil or other effective ingredients, such as ketoconazole shampoo, salicylic acid shampoos, and selenium sulfide shampoos.

Treats Scalp Acne And Folliculitis 

Cedarwood oil has found benefits in treating acne and folliculitis^[8] due to its antimicrobial, anti-inflammatory, and astringent properties. These therapeutic properties can help traditional acne treatments reduce the bacterial and fungal growth associated with the condition. 

What Is Cedarwood Essential Oil?

Cedarwood essential oil is a concentrated, aromatic substance extracted from cedar tree bark, wood, or needles. Cedar trees are large evergreen conifers known for their durability and majestic appearance. 

Each species produces a unique variation of cedarwood oil, characterized by distinct scent profiles and chemical compositions. The extraction process for cedarwood essential oil for hair typically involves steam distillation. 

In this method, steam is passed through the plant material, which causes the essential oil to evaporate. The steam and essential oil mixture is then cooled and condensed. This allows the oil to be collected separately from the water. The resulting essential oil has a warm, woody aroma with hints of sweetness.

Ways To Use Cedarwood Essential Oil

After production, cedarwood essential oil has a range of uses. It can be used therapeutically and in daily life. Some specific ways it is used include:

Hair Care

Cedarwood oil is known for promoting hair growth, reducing hair loss, and soothing itchy, dry scalp. It can be added to shampoos, conditioners, or carrier oils for application to the hair and scalp.

Aromatherapy

The oil’s warm, woody scent is often used in aromatherapy treatments to promote relaxation. The rich, calming scent makes it popular. It is often used in diffusers or added to a warm bath to reduce stress and enhance sleep quality.

Skincare

Cedarwood oil has anti-inflammatory and antimicrobial properties, making it helpful in treating acne, eczema, and other skin conditions.

Insect Repellent

The oil is a natural insect repellent, helping to ward off mosquitoes, ticks, and other pests.

Household Uses

Cedarwood oil can be used in natural cleaning products as a deodorizer for a pleasant fragrance.

Cedarwood oil remains a staple of benefits regardless of where it finds use.

How To Use Cedarwood Oil For Hair Growth

As we have seen, using cedarwood oil for hair has numerous benefits. However, it is important to use it correctly. Here are some tips for using cedarwood for hair effectively:

Dilute Cedarwood Oil With A Carrier Oil

It is important to use essential oils diluted with a carrier oil before use due to the potent chemical composition of the cedarwood and other essential oils. Mix a few drops of cedar wood oil for hair with a non-comedogenic carrier oil like jojoba oil or grapeseed oil before applying it to your scalp or hair.

Massage The Oil Into Scalp

Regular scalp massages are the best way to get all the needed nutrients. Gently massage the diluted oil into your scalp, focusing on hair loss or irritation areas. Cedarwood oil can help improve circulation and promote hair growth. 

Use Cedarwood Oil In Hair Care Routine

Applying cedarwood oil to your everyday hair products like hair oils, shampoos or conditioners can add to the effects of the products — it treats dry scalp and dandruff, balances scalp oil production, and soothes itchy scalps.

Apply Cedarwood Oil As A Hair Mask Or Treatment

You can also use cedarwood essential oil as a hair mask. Mix cedarwood oil with other beneficial ingredients for a hair mask or treatment. Massage the mixture into your hair and scalp, let it sit for a few minutes, and then rinse it with cold water.

Ensure you always test a small amount of diluted cedarwood oil on your skin to avoid an adverse reaction before applying it to your scalp or hair.

Side Effects & Safety

Cedarwood essential oil is generally considered safe for most people when used properly. However, it’s important to be aware of potential side effects and follow certain precautions. Here are some side effects and accompanying safety measures to follow:

Skin Irritation

Undiluted cedarwood oil may cause some individuals to develop irritated skin or allergic reactions. It is recommended to dilute cedarwood essential oil with a suitable carrier oil before applying it to the skin. Also, conduct a patch test on a small skin area before using it extensively.

Sensitivity To Fragrances

Some individuals may have heightened sensitivity or allergies to fragrances, including cedarwood oil. Discontinue use if you experience any adverse reactions, such as skin irritation, respiratory issues, or headaches.

Internal Use

Cedarwood essential oil is not intended for internal consumption. It is meant for external use only. Ingesting cedarwood oil can be toxic and cause serious health complications.

Eye And Mucous Membrane Irritation

Avoid contact with eyes, ears, and other sensitive areas. If accidental contact occurs, flush with plenty of water and seek medical attention if irritation persists.

Always use high-quality, pure cedarwood essential oil from a reputable source. Adhere to recommended dilution ratios and usage guidelines provided by aromatherapy experts or necessary oil resources. If you experience any adverse reactions or concerns while using cedarwood oil, discontinue and see your physician.

Other Essential Oil For Hair Growth

There are numerous natural oils for hair growth, including:

• Rosemary oil.
• Peppermint oil.
• Lavender oil.
• Thyme oil.
• Clary sage oil.

Conclusion

Cedarwood oil is a versatile and natural solution for various hair and scalp concerns. With its numerous benefits, it has earned its place as a valuable addition to any hair care routine. Try this hair oil today using the tips above and enjoy healthier, stronger, and more beautiful hair.

Breastfeeding is nature’s way of ensuring that a newborn baby gets adequate nutrition and immunity necessary for sustaining life and healthy growth in the early stages of his life. WHO says a newborn child should breastfeed within one hour of being born. Mothers are always on the lookout for breastfeeding superfoods.

WHO also recommends that the newborn should get only breast milk for 6 months, after which an additional diet suitable for the baby can be started. Breastfeeding should continue for a minimum of 2 years.

Mothers are always on the lookout for superfoods for breastfeeding and ways to increase breast milk supply so that their babies maintain the healthy diet they need. Nursing mothers have also been known to try green powders to try and bolster breast milk production^[1].  

10 Breastfeeding Superfoods For Moms

Worried that you are not producing enough breast milk for your baby? Turns out you are not alone. Many lactating mothers feel that they do not produce enough milk supply for their babies and a considerable proportion of them stop breastfeeding^[2] because of this reason.

There are a lot of additional nutritional and caloric requirements for nursing mothers. Healthy nursing mothers require an additional 400 kilocalories^[3] per day whereas the additional protein requirements^[4] are 15 grams/day for a well-nourished adult female producing breast milk. 

To ensure adequate breast milk supply, these requirements, along with other nutritional requirements, must be met.

The majority of women report that they felt a positive response after consuming foods to increase breast milk production and substances that have been known to do so. Wondering what breastfeeding moms should eat? Ponder no more; some breastfeeding power foods are:

Barley

Barley is a part of our everyday diet in the form of cereals and bread. Sometimes it is used as a substitute for refined wheat flour. Barley contains a dietary fiber known as beta-glucan. Beta-glucan has been shown to stimulate prolactin release which is an essential hormone for lactation in many animal studies^[5]. 

A relatively recent 2021 study^[6] on humans shows that barley malt can significantly increase breast milk supply. it is important to know that alcohol decreases milk production and some alcohol might reach your baby through mom’s milk. 

The safer bet is to eat barley directly and not consume it in the form of alcohol, e.g., beer or whiskey.

Oats

Turns out that the oatmeal you were having for breakfast for losing weight will help you produce milk for your baby also. Oats also are full of beta-glucan, the same polysaccharide that helps barely stimulate the release of prolactin hormone from the pituitary gland in humans.

Oats contain almost as much beta-glucan as barley. There are a lot of fun ways to incorporate oats into your diet. You can eat them like cereal or add syrups to them to make them palatable. You can also make bread and muffins with oats or eat them in any way you like. 

Brown Rice

Rice is a staple diet in many regions around the world. Chances are brown rice is a regular feature in your diet already. It is full of essential nutrients that can help increase breast milk production. It is also full of fiber and is made up of complex carbohydrates.

Brown rice has been postulated to help breast milk production; additionally, it increases serotonin levels in the brain. 

Serotonin^[7] also has a positive effect^[8] on hormone prolactin levels, a hormone that is necessary for lactation and suckling^[7] by the infant.

Increased and stable serotonin levels are associated with increased prolactin. A study in mice^[9] has been done that shows brown rice increases serotonin levels in the brain but no such study in humans has been carried out as of yet.

Most human studies involve increased serotonin with antidepressants, but instead of serotonin increasing prolactin directly, it’s probably more likely that serotonin and prolactin are interactive, one affecting the other.

So next time you order Chinese, remember to order a side of this as well.

Nuts

Nuts are full of proteins, minerals, calcium, healthy fats, and other nutrients that not only help mothers produce enough breast milk but also have a positive impact on the baby’s weight. Breastfeeding is the only source of omega-3 fatty acids for neonates. 

Nuts such as cashews, walnuts, and especially almonds are excellent sources of omega-3 fatty acids for the breastfeeding mother. These fatty acids have a positive effect on a baby’s nervous system and even his/her behavior^[10] later on in life.

Not only do nuts make a great snack but you can also add them to your milkshakes, salads, cereals, and yogurts. Just be careful that neither you nor your baby has any nut-related allergies because breast milk can provoke allergic reactions in the baby or the mother.

Seeds

Seeds like chia seeds and sesame seeds are full of fiber, high-quality proteins., calcium, and other nutrients that have a positive effect on milk production. Eating seeds also changes the composition of the mother’s milk and gives a boost to the baby’s and mother’s immune systems.

Sesame seeds contain tryptophan which helps release prolactin which in turn helps increase lactation. An old 1973 study^[11] shows that intravenous tryptophan increases prolactin levels. 

So make sure you eat plenty of seeds with your smoothies and snacks so that your newborn gets all the good nutrients in your milk that he or she needs for good health.

Spinach

Leafy greens are necessary for lactating mothers to provide them with iron, minerals, and some vitamins. Every breastfeeding mother should include spinach or other green vegetables in their diet. Have spinach in a smoothie, or a salad. You can also cook it with other vegetables for an energy boost and overall health for both you and your newborn. 

Spinach is packed with phytoestrogens which help regulate lactation hormones. Spinach is also a rich source of iron which is an essential mineral for lactating mothers.

Beef

Beef is full of protein, vitamins, and other minerals like zinc. In addition to B vitamins (folate), zinc^[12] is also required in increased quantities during lactation in association with the secretion of folate in breast milk, as zinc concentration tends to fall^[13] as breastfeeding continues.

If you are a meat lover, you will love adding a side of beef to your lunch or dinner. If you are a vegetarian and are currently breastfeeding your child, then an important thing for you to remember is that you need vitamin B-12 supplementation to fulfill your vitamin needs.

Asparagus

Remember your childhood when your mum forced you to eat asparagus for better health? Well, it turns out vegetables like asparagus are healthy for you also when you become a mum yourself. 

Asparagus has high quantities of tryptophan, the amino acid that promotes secretion of prolactin which in turn stimulates the production of breast milk. It is also a good source of vitamin A, vitamin B6, and vitamin C.

Ginger

Ginger is popular in Asia for its benefits associated with breast milk, and there is scientific evidence to back it up. 

A study done in Thailand^[14] shows that mothers who consumed dried ginger for seven days produced up to 70 ml more breast milk in 24 hours than those who did not. Ginger also enhances healing in the mother’s body after childbirth.

Turmeric

It’s not exactly a food but it is a spice Eastern mothers swear by when it comes to lactation. Studies^[19] show many benefits of turmeric when it comes to lactation. In addition to its benefit of increasing milk volume, it also has anti-inflammatory properties and is even helpful and soothing when applied topically in mastitis and breast engorgement.

Turmeric also has healthy levels of vitamin C, B6, and antioxidants that help supplement the additional needs for nutrients for a new mother.

The Bottom Line

There is no doubt that the healthiest nutritional choice for a newborn is his or her mother’s breast milk. It helps the baby grow while also providing much-needed protection from external microorganisms in the way of inherited immunity from the mother.

Producing breast milk stresses the mother’s metabolism and she needs a multitude of additional nutrients to help her sustain healthy breastfeeding for herself and her baby. Make sure you add a lot of greens to your diet, as they fill in a lot of gaps in various diets.

Care must be taken to avoid caffeine, alcohol, and too much fish (which contains mercury) while you are breastfeeding your child, as they can pass to your child through the breast milk and have adverse health effects. Also, remember the importance of hydration.

Introducing solid foods to babies is an exciting milestone, and parents often wonder which nutritious options to include in their little one’s diet. Chia seeds have gained popularity among health-conscious adults due to their numerous health benefits, but can babies have chia seeds too? In this article, we will delve into the topic of introducing chia seeds to babies and explore their potential benefits and drawbacks. 

Can Babies Have Chia Seeds?

Chia seeds can be introduced to babies at the appropriate age: between six and eight months of age, after they have started consuming solid foods and their digestive system has matured. It is important to note that every baby is different, and it is always recommended to consult your pediatrician before introducing any new food to your baby’s diet. 

By six to eight months, babies typically can sit up with support and show interest in self-feeding. They may have started eating mashed or pureed fruit, vegetables, and cereal. This is an appropriate time to consider introducing chia seeds.

Start by incorporating chia seeds into baby food, purees, or smoothies, ensuring they are properly soaked or mixed to avoid any choking hazards. Observe your baby’s reaction and look for signs of any adverse effects or chia seed allergies.

Chia Seeds During Pregnancy

For mothers, incorporating chia seeds into the diet during pregnancy can provide numerous benefits. The omega-3 fatty acids in chia seeds support the development of the baby’s brain and eyes, while the fiber content helps prevent constipation and promotes healthy digestion. 

Chia seeds also offer a natural source of calcium, which is crucial for the baby’s bone and teeth development, and iron, which helps prevent anemia. Chia seeds can increase milk production for lactating mothers. Incorporating chia seeds into your diet during pregnancy is a simple and effective way to enhance overall nutrition and support the health and well-being of both mother and baby.

Benefits Of Chia Seeds For Babies

Chia seeds provide a range of benefits for babies, including improved digestion and brain development.

• Improve Digestive Health: Chia is rich in dietary fiber, which can aid in maintaining healthy digestion and preventing constipation in babies.
• Promote Brain Development: The omega-3 fatty acids^[2] found in chia seeds are essential for brain development and cognitive function.
• Support Bone Health: Chia seeds contain calcium and phosphorus, crucial minerals for healthy bone development in growing babies.
• Boost Energy Levels: The combination of fiber, protein, and healthy fats in chia seeds can provide sustained energy for active babies.
• Aid in Nutrient Absorption: Chia seeds help enhance nutrient absorption in the body, ensuring that babies receive maximum benefits from their diet.

Enhancing Digestive Health With Chia Seeds For Toddlers

Chia seeds are a valuable addition to a baby’s diet when it comes to improving digestive health. The high fiber content^[3] of chia seeds promotes regular bowel movements and prevents constipation in infants. Additionally, chia seeds form a gel-like substance when soaked in liquid, which can aid in maintaining proper hydration and softening stool consistency.

How Much Chia Seeds Can Your Baby Eat?

When starting to introduce chia seeds to your baby, offer half a teaspoon^[4] of chia seeds mixed with baby food or pureed fruit. Observe your baby’s reaction and ensure they tolerate the seeds well before increasing the portion size. As a general guideline, add chia seeds to your baby’s diet once or twice a week. 

Caution When Giving Chia Seeds To Babies

It’s crucial to be cautious when serving chia seeds to babies and monitor for any potential allergies or digestive sensitivity:

• Allergies: Chia seeds are not a common allergen, but any new food can cause allergies.
• Choking Hazard: Chia seeds, when consumed in dry form, can pose a choking hazard^[5] for babies. Always serve chia seeds that are properly soaked or mixed into foods to avoid any risk.
• Digestive Sensitivity: Some babies may have digestive sensitivity to chia seeds. If you notice any signs of discomfort, such as bloating, gas, or diarrhea, discontinue chia seed consumption and consult with your pediatrician. 

Don’t Feed Dry Chia Seeds To Your Baby

It is critical not to give your baby dry chia seeds. Dry seeds can expand in the throat and pose a choking hazard. Always soak chia seeds in water, breast milk, or formula before feeding them to your baby. The pre-soaked chia seeds become gel-like and are easier for babies to consume and digest, and allow for delicious recipes such as chia seed pudding.

Understanding Simple And Safe Methods

Preparing chia seeds for your baby using simple and safe methods is of utmost importance to ensure their safety and optimal digestion. Chia seeds have a unique ability to absorb liquid and form a gel-like consistency, which can pose a choking hazard if not prepared correctly. Additionally, following safe preparation methods helps integrate them seamlessly into your baby’s meals while enhancing their texture and taste.

How To Prepare Chia Seeds For Babies?

Here are simple methods and meal ideas to prepare chia seeds for your baby:

1. Soaking Method: Take one tablespoon of chia seeds and mix them with three tablespoons of water, milk, or formula and soak. Stir well and let sit for approximately 10 minutes until the seeds form a gel-like consistency. You can then mix this chia seed gel with baby food, purees, or smoothies.
2. Chia Pudding: Another way to give your baby chia seeds is by making chia seed pudding. Blend one tablespoon of chia seeds with half a cup of breast milk, formula, or pureed fruit. Store chia seeds in the refrigerator for a few hours or overnight until it thickens into a pudding-like texture. 

Conclusion

In conclusion, introducing chia seeds to your baby’s diet can provide a range of health benefits, including improved digestion, essential nutrient intake, and support for overall growth and development. However, it is crucial to follow the recommended guidelines and exercise caution to ensure your baby’s safety and well-being. 

Starting chia seeds at the appropriate age, typically around six to eight months, allows for a well-established digestive system and readiness for solid foods. Begin with small quantities and gradually increase the portion size, observing your baby for any potential allergic reactions or digestive sensitivity. Consulting with your pediatrician before introducing chia seeds is always advisable, as they can provide personalized guidance based on your baby’s specific needs and health considerations.

As with any new food, closely monitor your baby’s reactions and watch for any signs of discomfort or adverse effects. If you notice any unusual symptoms, such as rashes, swelling, or digestive issues, discontinue the use of chia seeds and seek guidance from your healthcare provider.

Frequently Asked Questions

Vinegar is often used in cooking and as a food preserver. It can also be used around the house as a disinfectant and cleaner. 

Furthermore, it is thought that vinegar, in general, has antiviral, anti-inflammatory, and antibacterial properties, but can it be used to treat minor ailments such as a sore throat? And are some kinds of vinegar, such as apple cider vinegar (ACV), more effective than others when used for such ailments?

Solid medical evidence is lacking when it comes to using vinegar as a potential medicine for sore throats. Still, some forms of vinegar, such as apple cider vinegar, when mixed with warm water, have been used for this purpose for a considerable amount of time.

Some research, such as a small study published in the American Association of Diabetes in 2004, showed that apple cider vinegar could lower blood glucose levels after meals, so there is more to this vinegar than first meets the eye.

Does Apple Cider Vinegar For Sore Throat Work?

Most sore throats are caused by bacterial infections and viruses, and sore throat symptoms can be mild or severe. Sore throats usually resolve within a few days, but constant throat pain leads to many seeking sore throat relief. If symptoms persist for more than a couple of weeks, then these painful throat cases may need medical intervention with drugs like antibiotics.

When we get sore throats, we usually opt for honey and lemon added to some warm water. Honey has antibacterial properties, as does lemon juice. Honey also helps to reduce inflammation and soreness of the infected membranes.

When treating sore throats naturally, some individuals like to use a mixture of apple cider vinegar, honey, lemon juice, and cinnamon for sore throat relief. Whether this is a more effective remedy than honey alone is not clear. Scientific data suggests that the anti-inflammatory action of ACV^[1] is enough on its own as an effective remedy. 

However, apple cider vinegar for sore throat treatment is best when mixed with honey because it makes it far more palatable; this is similar to taking garlic for sore throats. Eating a clove of garlic on its own can aggravate the inflamed back throat tissue further while adding a little garlic to a gargle is far less likely to cause any problems.

It is known that the potassium in ACV helps to thin mucus secretions, and acetic acid is an effective remedy^[2] against bacterial growth, thus promoting sinus drainage and easing throat pain. Some ask if apple cider vinegar can cure viruses in the throat, but research shows it to be ineffective against common colds and other viral infections.

With little evidence suggesting that apple cider vinegar can help treat sore throats, it is best to try it for yourself and take note of whether or not it actually does help relieve the symptoms. Because of the acidic nature of vinegar, it is always best to use it heavily diluted and with other ingredients to avoid burning your throat and stomach. 

How To Use Apple Cider Vinegar For Sore Throat Safely?

As already mentioned, apple cider vinegar concoctions are safest when mixed with other ingredients. Unlike hot honey and lemon drinks that are actually ingested, apple cider vinegar sore throat treatments are best used heavily diluted with water and as gargles instead of drinks.

Swallowing pure apple cider vinegar can burn your throat, esophagus, and stomach lining. When the undiluted acidic vinegar comes in contact with sore, inflamed tissue, this can make symptoms far worse and increase pain, soreness, and general throat discomfort, so it is vital not to use undiluted apple cider vinegar. Taking ACV for sore throat too late in the evening can cause acid reflux, so avoid it late in the day.

Generally, apple cider vinegar gargles should be mixed in a warm water base. One teaspoon of apple cider vinegar can be added to a large glass of boiled water. Then, other ingredients can be used to either sweeten the mixture or make it more effective as an antibacterial and antiviral gargle. 

If a cough accompanies a sore throat, then honey should be used generously in the mixture. Honey can help to ease a sore throat and relieve a persistent cough just as effectively as drugs such as dextromethorphan.

Apple juice can make the gargle taste better, while lemon juice and honey can make the gargle more effective than just diluted apple cider vinegar alone.

A home remedy gargle solution should be used five times a day in between meals because this allows the gargle to remain in contact with the infected tissue longer. It is best to also avoid any other drinks for half an hour after gargling, as drinking can dilute and even wash away the gargle completely before it has had time to start working.

You can also use apple cider vinegar for strep throat by adding a little salt to the gargle. The problem with strep throat is that although it is not the most common cause of sore throat when it is left untreated or is not responsive to gargles, it can lead to complications such as rheumatic fever. Strep throat is more common in children than adults, but either way, a prompt trip to the doctor’s office is the best way of preventing this type of bacterial throat infection from getting out of hand.

Side Effects

If apple cider vinegar is used correctly, then the side effects are often few and minor. As already mentioned, using undiluted apple cider vinegar is not advisable because this can produce far more serious side effects, including vomiting, nausea, and indigestion.

Tooth Enamel Erosion

Vinegar, including apple cider vinegar, is extremely acidic. Dilution counters this acidity somewhat, but frequent use in gargles can still lead to acid erosion of tooth enamel over time.

Throat Burning

If not diluted properly, apple cider vinegar can exacerbate sore throat symptoms – this is again due to the acidic nature of vinegar. The acid in vinegar can irritate an inflamed throat further, so make sure it is heavily diluted.

Internal Irritation

Some gargle residue can sometimes be swallowed, but again if the vinegar has been sufficiently diluted, then heartburn, stomach irritation, and esophageal burning can be avoided.

When To See A Doctor?

If you find your symptoms persisting or getting worse, then it is time to get your sore throat medically reviewed. However, simple non-complicated sore throat symptoms that are not linked to tonsillitis or flu should be helped with apple cider vinegar gargles while your immune system fights and eventually kills the bacteria or virus that caused the sore throat in the first place.

The Bottom Line

Three of the most common questions asked regarding apple cider vinegar and throat problems are, is apple cider vinegar good for sore throat, does apple cider vinegar kill bacteria, and does apple cider vinegar kill viruses in the throat?

Unfortunately, there is no hard evidence to help answer these questions with solid scientific studies and data. This could simply be due to the fact that scientists have been more interested in testing the effectiveness of apple cider vinegar against more serious diseases such as diabetes rather than sore throats.

However, in theory, this vinegar should be effective because its acid content can help kill some viruses and bacteria, and vinegar has been used for years as a food preserver and disinfectant. 

It is this acid content that makes it unsuitable for ingestion in large amounts or in concentrated forms. Most of our experiences with vinegar are in cuisine from around the world, and here it is mixed with many other ingredients leading to no side effects.

When it comes to treating sore throats, mixing vinegar with other substances, such as honey and lemon in a heavily diluted water base, delivers the best and safest treatment with minimal side effects, and apple cider vinegar seems to have the most health benefits when compared to other types of vinegar.

Sour cream is frequently used as a condiment or an ingredient for cooking or baking. While many people eat sour cream, they may not know if it is a healthy food.

There are many varieties of sour cream on the market, so it can be hard to navigate if sour cream is healthy and which type is healthiest. This article will explore the question, is sour cream healthy?

Is Sour Cream Healthy?

Regular sour cream contains at least 18% milk fat. The milk fat content of sour cream can vary depending on the milk fat percent of the cream or milk it was made from.

Sour cream can be added to a healthy diet if consumed in moderation. While sour cream does have a relatively high fat content, there are reduced-fat varieties on the market. However, less fat does not always mean it is a superior product. The nutrition of regular sour cream and fat-free sour cream will be explored in the section below. 

Sour Cream Nutrition

The nutritional value of sour cream varies depending on the type of sour cream you purchase. 

There are various types of sour cream available at your local grocery store, including regular sour cream, also known as full-fat sour cream, light sour cream, and fat-free sour cream. There are also dairy-free sour creams and probiotic sour creams available. 

See sour cream nutrition facts for regular sour cream and full-fat sour cream listed below. 

One tablespoon of regular sour cream:^[1]

• Energy (calorie): 29.7 kilocalories
• Protein: 0.366 grams
• Fat: 2.91 grams
  • Saturated fat: 1.52 grams
  • Unsaturated fat: 0.81 grams
• Carbohydrates: 0.695 grams
• Calcium: 15.2 milligrams
• Phosphorous: 11.4 milligrams
• Potassium: 18.8 milligrams 
• Sodium: 4.65 milligrams

One tablespoon of fat-free sour cream:^[2]

• Energy (calorie): 11.1 kilocalories
• Protein: 0.465 grams
• Fat: 0 grams
  • Saturated fat: 0 grams
  • Unsaturated fat: 0 grams
• Carbohydrates: 2.34 grams
• Calcium: 18.8 milligrams
• Phosphorous: 14.2 milligrams
• Potassium: 19.4 milligrams 
• Sodium: 21.2 milligrams

Is Sour Cream Unhealthy?

is sour cream bad for you? Based on the nutrition facts, it is clear that regular sour cream has a higher saturated fat content than fat-free sour cream but a lower sodium content. While selecting the fat-free sour cream may be healthier because it has lower saturated fat, you should be mindful of the sodium content in the fat-free sour cream. The nutrition information is for one tablespoon; usually, two tablespoons are used as a serving.

This is because both saturated fat and sodium, when consumed in excess, can have a negative impact on your heart health^[3] and increase your risk for heart disease. This does not mean sour cream is unhealthy; however, if you were to eat large quantities of sour cream frequently, there could be negative health consequences. 

All this means is that you should be mindful of how much you consume. It is also good to remember that being fat-free doesn’t always mean being healthier.

As long as you eat sour cream in moderation and consume a diet full of a variety of healthy foods, sour cream can be part of a healthy diet.

Sour Cream Benefits

Bone Health

A great nutritional component of sour cream is its calcium,^[4] phosphorous, and vitamin B12 content. Calcium and phosphorous are essential nutrients we need to ensure we have healthy bones and teeth. Calcium also keeps our tissue rigid, strong, and flexible.

Most of our calcium consumption comes from dairy products and foods with dairy ingredients. Calcium absorption for dairy products is about 30 percent, which is higher than dairy absorption from non-dairy food sources. This is why dairy products are great to include in your diet.

Using sour cream as a condiment or as an ingredient in baking or cooking is a method to get a bit more calcium into your diet.

Gut Health

Is sour cream good for gut health? The lactic acid bacteria used to make sour cream is a probiotic.^[5] Probiotics are health-benefiting live microorganisms. Research on probiotics is still evolving, but it is thought they can help your body maintain a healthy level of microorganisms and influence your immune response. 

A 2019 review^[6] determined using probiotics could be an effective treatment for constipation. The researcher found that an imbalance of the gut microbiota could contribute to constipation and constipation-type irritable bowel syndrome. 

Probiotics are thought to be able to target the gut microbiota imbalance, therefore treating constipation. Further research is needed to confirm these findings. 

Although these research findings are exciting, it is important to remember that most store-bought sour creams are pasteurized, meaning the live bacteria have been killed through processing.

There are, however, some sour cream products on the market that have had probiotics added back in after the pasteurization process has occurred.

Adverse Effects Of Sour Cream

Pregnancy

While sour cream is generally safe to consume during pregnancy,^[7] if you are pregnant, you should be certain you are only consuming sour cream that has undergone pasteurization. 

This is because pasteurization is a process that kills harmful bacteria. Women during pregnancy experience immune system changes making themselves and their unborn child more susceptible to foodborne illnesses; therefore, unpasteurized foods should be avoided.

If sour cream has been pasteurized, it will be clearly labeled on the food packaging. Most sour creams in the store will be pasteurized, so they should not be hard to find. 

While there are many recipes online for homemade sour cream, it is best to avoid them until after your pregnancy ends and just stick to store-bought sour cream that has been pasteurized.

Heart Health

As mentioned earlier in this article, regular sour cream contains higher amounts of saturated fat. However, fat-free sour cream is higher in sodium. Both sodium and saturated fat can negatively impact heart health and lead to heart disease.

The American Heart Association recommends consuming no more than five to six percent of your daily calories from saturated fat. This is because when saturated fat is consumed in excess, it can lead to high cholesterol, which increases your risk of heart disease. 

Regarding sodium, the American Heart Association recommendation is to consume no more than 2,300 milligrams a day. Consuming sodium in excess can result in high blood pressure, negatively impacting heart health.

This is why it is important to eat sour cream in moderation and not consume large quantities. As sour cream is most often used as a condiment, 

Does Sour Cream Affect Your Weight?

Is sour cream fattening? Sour cream, like any food, has the potential to influence your weight. So, is sour cream healthy for weight loss, or does it cause weight gain? 

Ultimately weight management^[8] is about living a healthy lifestyle, meaning consuming healthy foods, exercising regularly, and managing stress healthfully. Balanced eating involves enjoying a variety of foods. 

While sour cream is not a miracle food that promotes weight loss, it can be added to various healthy meals to enhance flavor and mouthfeel. 

Should You Eat It?

If you enjoy sour cream, you should eat it. Like all foods, it is best to eat sour cream in moderation. Sour cream can be incorporated into your diet in a variety of ways. It is often used as a condiment, an ingredient for baking, or a base for dips, salad dressings, soups, and sauces. 

Some ideas for incorporating sour cream into a balanced diet are:

• Use it as a topping on a baked potato.
• Use it as a topping for homemade tacos.
• Topping your favorite vegetable salad with a homemade sour cream-based salad dressing. 
• Experiment with different baked goods that are made with sour cream.

The Takeaway

While sour cream can be high in sodium and saturated fat, as long as you are not eating large quantities and have a diet full of a variety of healthy food, it can be part of a healthy diet.

As a dairy product, sour cream can offer some health benefits that may not be obtained through other popular condiments. Some varieties of sour cream can contain probiotics providing potential gut health benefits.

Remember to be mindful when shopping for sour cream, as the low-fat or fat-free options are not always the best option due to the sodium content. Overall, if sour cream is something you enjoy, go ahead and have some.

The iconic Got Milk? campaign is still regarded as a landmark in advertising history. It was a true cultural phenomenon, with now-legendary director Michael Bay directing the first of many ‘milk mustache’ commercials and famed photographer Annie Liebovitz leading the print campaigns.

That humble little mustache, worn with pride throughout the years by the cast of Friends, Frasier, and other iconic TV shows, supermodels (Kate Moss, Naomi Campbell), global musical superstars (such as Elton John, Britney Spears), and world-famous athletes (Tom Brady) certainly made milk cool again. But is milk good for you? And do dairy-free alternatives deliver the benefits that they claim? Let’s find out!

Is Milk Good For You?

Milk is power-packed with nutrients that we simply can’t afford to miss out on.

In this article, we’ll cover milk’s health benefits for your body and mind, including how milk is good for your bones and teeth. We’ll also be looking at the dairy and dairy-free milk alternatives (almond, oat, coconut, soy, cashew, goat milk, and macadamia) and how much of them you should be drinking daily. And, if you are worried about the saturated fat in milk, choose the low-fat options!

We’ll discuss how milk is a great choice for losing body fat and boosting diet success. And finally, we’ll let you know how you can even successfully follow a lectin-free diet (popular amongst gluten-intolerant and irritable bowel syndrome sufferers) while also greatly enjoying the wonders of milk daily.

Nutrients In Milk

Many people don’t realize that milk and dairy products are food! And it’s one heck of a nutrient-packed food, too. So why is milk good for you?

Just one glass of dairy milk comes power-packed with an amazing nine essential nutrients: vitamin D, calcium, protein, vitamins B2 and B12, potassium, vitamin A, magnesium, and phosphorus. Since many of us tend to be low in calcium, potassium, and Vitamin D, dairy products remain a solid choice in our daily diets if we want to be as healthy and happy as we can be!

There are many dairy-free alternatives, too, all with unique but different nutrient contents.

Oat milk is certainly good for you. It is particularly high in a fiber called beta-glucan (great for the heart and digestive health) and is also particularly environmentally friendly to produce. Is almond milk good for you? Yes, it certainly is! It contains a higher calcium content than cow’s milk and is perfect for anyone following a lectin-free diet as it is lectin-free.

Soy milk is good for you, too, as it is high in protein and contains all nine essential amino acids, while macadamia milk is full of goodness, offering a great source of vitamin D. Some may ask, is cashew milk good for you? Cashew milk, while not so high in calcium, offers impressive levels of manganese and magnesium (great for sleep, healthy bones, and emotional health).

And is coconut milk good for you too? Sure. It also contains some heart-healthy fats that may boost weight loss and energy in the short term (and offers a creamy, indulgent texture – great for healthy protein shakes and baking!), while goat milk is good for you because it combines the healthy-fat benefits of coconut milk with the calcium and other nutrient-rich benefits of cow’s milk.

Proven Milk Health Benefits

The benefits of this incredible food are extensive! And we’ve curated our top five favorites right here.

Amazing For Diet Success

A glass of low-fat cow’s milk includes an impressive serving of protein, which helps to regulate appetite and promotes a feeling of fullness while potentially boosting fat loss. Milk suits a low-calorie profile, which is ideal for fat-loss goals while simultaneously packing in all the nutrients you need to stay healthy throughout the dieting process.

Unrivaled Benefits For Bone Health

Consuming milk offers a very cheap and accessible source of high-quality calcium and magnesium, which makes it a powerful option for maintaining bone health. It also plays a valuable direct role in providing the nutrients and peptides needed for the osteoblastic (bone formation) process to take place.

Slows Down Brain Aging

Drinking low-fat milk has been found by a recent academic study to provide a marked effect in slowing down the aging of the brain. This cognitively strengthening effect of milk may be so powerful that it even helps to protect us against the onset of Alzheimer’s disease.

Clear And Smooth Skin

This might be the least known benefit, but milk and dairy intake have been found, by recent scientific studies,^[1] to benefit skin, promoting clear dermatological and cosmetic benefits! Milk may bestow a whitening effect moisturizing the skin while toning and smoothing its texture.

A Great Base For Protein Shakes

Finally, meeting your daily protein requirements offers a whole heap of health benefits, but it can be hard to achieve. Protein powders, no longer the mainstay of bodybuilders and athletes, are now used by regular office workers, students, and housewives to easily max out on their nutritional protein-based requirements, contributing to fat loss, great sleep, smooth skin, and better energy and focus.

Side Effects Of Milk

But can milk also be bad for you? Well, not really, but there is a caveat – the key is to choose the right kind of milk that suits your body and not consume it to excess.^[2]

Here’s why. Because cow’s milk is high in a sugar called lactose, many of us might experience unpleasant side effects when we drink it. Suppose you’ve ever experienced bloating, gas, or fatigue after drinking what you thought was a healthy protein shake or had a particularly awful stomach cramp after enjoying a bar of milk chocolate. In that case, it might be lactose that is the direct cause of your woes.

It is thought that as much as 65%^[3] of us are intolerant to lactose. The great news, however, is that there are so many awesome dairy-free milk alternatives on the market that enable us to enjoy the benefits of milk without any of the drawbacks of lactose. If you insist on dairy and are lactose-intolerant, you can always purchase the enzyme lactase (brand name is Lactaid) that will break down the lactose, so you don’t experience the side effects.

If you have diabetes, you also need to be aware that dairy milk can spike blood sugar,^[4] so opting for dairy-free alternatives, particularly those with no added sugar, could be a great choice.

How Much Milk Should You Drink?

According to the Centers for Disease Control and Prevention, babies should not ingest cow’s milk before the age of 12 months.^[5] Children between the ages of 9-14 must eat dairy (including milk) daily as this is a period where bone development reaches a peak. And adults, throughout their lifespan, should be aiming for around 2-3 cups equivalents of dairy (which includes milk) per day, according to the U.S. Department for Agriculture Dietary Guidelines for Americans.^[6]

Alternatives To Milk

What happens if a milk mustache just isn’t the right look for you? Meh, it happens. If milk just isn’t your thing, that’s okay. But we’re always told to drink our milk to get our calcium and vitamins, right?

Right. But there are other ways to get the same benefits, too! Here’s how.

Dairy-Free Alternatives To Milk

Almond Milk

When most people think of milk, they are talking about cow’s milk. While this lactose-rich version might make you queasy, you might simply adore the different textures and tastes of dairy-free alternatives like oats milk, coconut, goat, or cashew. Why not give them a try as a base for a protein shake, cereal, coffee creamer, soup, or cake today?

You might wonder, is almond milk good for me in the same manner as cow’s milk? Almond milk is a nutritious alternative low in calories, good for blood sugar, and, when enriched, is high in calcium and vitamin D.

However, it is essential to look for a non-dairy alternative that is fortified with vitamin D, calcium, and if you are a vegan, vitamin B12.

Other Dairy Products

Many of us are fortunate enough to tolerate lactose, so dairy products like cheese can be a great option (pizza sounds great just about now!), but you might still struggle with milk – as the lactose quotient in milk tends to be a lot higher. Opting for low-lactose dairy products like butter, yogurt or cheese can subsequently offer the same benefits as milk but without risking any gas and indigestion!

Meat And Seafood

A similarly rich smorgasbord of protein and nutrient-rich benefits awaits you if you opt for a high-quality filet steak (amazingly creatine and iron-rich) or heart-healthy salmon. Opting for mostly lean, white meat is the key to switching out milk with meat. The U.S. Department of Agriculture recommends that pregnant women should aim to eat at least 8 ounces-12 ounces^[7] of seafood per week, making sure they choose low-mercury choices^[8] as per the Food and Drug Administration.

Nuts

An incredible source of heart-healthy omega oils, fiber, and protein, a handful of nuts^[9] can offer many of the nutritional benefits of milk while also being very low in carbohydrates. They are loaded with antioxidants, which are great for the immune system and have been linked to more effective fat loss in scientific studies. 

Protein Shakes

These days, the science behind protein shakes is incredible. Plant-based hemp shakes meet the needs of eco-conscious vegans, while powerfully nutrient and amino-acid stacked fortified whey isolate options can supercharge any athlete. The options are almost endless, and the vitamin, mineral, and probiotic content can meet and even exceed the benefits of milk in a dose that suits any body shape, type, size, or health goal, using water or dairy milk alternatives as a base.

Is Milk Thistle Good For Your Liver?

Milk Thistle, while not a dairy or dairy alternative, is a plant named after^[10] milk products. While historically, it has been used for liver and gallbladder problems; there is limited clinical evidence that it helps in either condition. However, a recent study claimed it had protective benefits for the liver,^[11] was potentially good for those with diabetes, and could effectively treat those with non-alcoholic fatty liver disease.

The Bottom Line

Milk is just too awesome not to include in our daily diets. Maybe you just can’t start the day without a triple mocha latte with extra froth (thanks, friendly barista!), or perhaps a simple splash of skim milk over your bran flakes is all you need to get started. And for the kids whose healthy bones are still growing? A strawberry milkshake can’t be beaten! Finally, who hasn’t ever eaten their mom’s unbeatable warm apple pie without a cold glass of milk to wash it down with? 

The unbeatable fact is milk isn’t just versatile – it is also power-packed with nutrients that we simply can’t afford to miss out on – and it is cheap and easy to obtain. So while many people spend a fortune in health food stores, the bottom line is that you should continue enjoying more than a little of this nutritionally impressive white gold in your diet every day!

What is a superfood for men? The term superfood is typically given to food that provides additional health benefits beyond the macronutrient needs for energy and basic bodily functions. 

When it comes to men’s health in the US, many chronic diseases claim men at a higher rate than women, including heart disease, stroke, and cancer. Luckily, many concerns can be prevented by lifestyle factors such as eating a healthy diet and maintaining a healthy weight. 

The top superfoods for men are focused on heart health and anti-inflammatory properties to help prevent these challenges. Let’s dive into the list of our top 10 superfoods for men’s health.

Top 10 Superfoods For Men

Brazil Nuts

Brazil nuts are a powerhouse of nutrients in a compact package. Brazil nuts, also called Pára nuts, originate in South America. They are particularly rich in selenium^[1], an essential trace mineral. A one-ounce serving^[2] (about six Brazil nuts) provides over 900% of the daily recommended selenium intake!

Why is selenium important for men’s health? Some epidemiological evidence^[3] and animal studies^[4] have shown an association between blood levels of selenium and the risk of developing prostate cancer. Since prostate cancer is the leading cancer in men, this is an important factor in men’s health. Human clinical studies are ongoing to confirm an association. 

The nutrition in Brazil nuts can also boost your immune system, lower inflammation, and provide heart health benefits from the healthy fats common in nuts. 

Salmon

The heart-healthy fats in salmon are a huge benefit for men’s health. Heart disease is a leading cause of death^[5] for men in the United States. Salmon is just one top food for heart health with lots of amazing benefits. 

Salmon is particularly high in unsaturated fatty acids, especially omega-3 fatty acids (eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA). Both of these are well-researched and key nutrients that support heart health^[6]. Salmon is also an excellent source of protein and Vitamin D. 

On average, a three-ounce serving of salmon^[7] provides 55% of the recommended Vitamin D intake and about 35% of the recommended daily intake for protein and almost 150% of the recommended adequate intake^[8] of EPA & DHA for men!

Nutrition content may vary between wild-caught or farm-raised salmon, with wild salmon tending to have higher levels. Either is a great choice to include in your weekly diet based on what’s affordable and available in your area. 

Blueberries

Blueberries are an excellent source of antioxidants with a relatively low natural sugar content. Cancer is a health concern for most individuals. Prostate cancer, lung cancer, colon cancer, and bladder cancer are the most common cancers in men. 

Blueberries are considered to be the highest antioxidant food^[9] among the most common fruits and vegetables. The phytochemical especially high in blueberries is anthocyanins. These antioxidants are powerful fighters against free radicals that can cause cellular damage and lead to cancer. 

There is also evidence blueberries may improve glucose metabolism and insulin resistance. Both are risk factors for Type 2 diabetes, cardiovascular disease, and obesity. While blueberries have naturally occurring sugar, research has shown that a meal with anthocyanins has a lower glycemic effect than a meal without anthocyanins. 

Olive Oi

Olive oil is one of the best superfoods for men because it’s a rich source of monounsaturated fat. The American Heart Association recommends swapping unsaturated fat for saturated fat in your diet for optimal cardiovascular health. Because olive oil contains primarily monounsaturated fat, it is a great option for salad oil or cooking oil. 

Extra virgin olive oil is a preferred choice as it is higher in antioxidants than more refined versions that may be labeled as simply olive oil or light olive oil. The anti-inflammatory properties may protect against chronic diseases. 

However, extra virgin olive oil is typically not a great option for cooking due to its stronger flavor and low smoke point. Use this oil as part of salad dressings, cold sauces, or dips where you can.  

Green Tea

Green tea gets its name because the tea leaves are steamed before drying, which preserves the green color of the leaves. Green tea has been enjoyed for centuries in Asia and has some important health properties to earn its place on the list. 

Green tea is rich in polyphenols, known as catechins, in the tea plant. The steaming process for green tea preserves the polyphenols better than other types of dried tea. 

Epigallocatechin gallate (EGCG) is the most abundant catechin in tea and has been shown to decrease inflammation, boost brain health, and potentially help prevent certain cancers, including prostate cancer. In some studies^[10] with prostate cancer patients, there was some improvement in biomarkers for cancer progression. 

Green tea is also touted as a metabolism booster and particularly helpful with belly fat. Indeed there is research-based evidence^[11] that green tea enhances fat oxidation and metabolism. 

It is important to note that many studies use green tea extract, a more concentrated form of green tea polyphenols, to achieve therapeutic results for various conditions. 

Spinach

Leafy green vegetables such as spinach are fantastic to include in your routine. They are an excellent source of vitamins and minerals, fiber, and many antioxidants. It’s an excellent choice for just about anyone but deserves a special shout-out for men’s health for a few reasons. 

As made famous by Popeye, spinach is high in iron, an important mineral for blood proteins to carry oxygen to different body parts. However, the absorption of iron from spinach is limited due to other compounds in spinach. Adequate vitamin C intake is important to maximize iron absorption. 

Spinach is also particularly high in folate, which is a vitamin important in promoting healthy blood flow and supporting fertility.

Finally, spinach boasts impressive amounts of Vitamin K (almost 200% of the recommended daily value in 1 cup), which supports bone health. 

Spinach is a versatile vegetable that can be enjoyed as part of a salad, sauteed for an easy side dish, or added to a fruit smoothie for a green twist.

Sweet Potatoes

Carbohydrates are an essential source of energy, and sweet potatoes provide necessary carbohydrates with some added benefits compared to white potatoes or starches.

They are a source of complex carbohydrates due to fiber content, and sweet potatoes are a good source of potassium. One medium potato^[12] provides about 10% of the recommended daily intake of potassium. 

Potassium is important for preventing high blood pressure and an important factor for preventing stroke. In fact, stroke^[13] is a leading cause of death for men. There is much research to support the benefits of adequate dietary potassium for heart health^[14], and these spuds are one great way to boost potassium intake. 

Sweet potato is also an excellent source of beta carotene, which is a flavonoid. Beta carotene plays a role in eye health and also functions as an antioxidant for cancer prevention.

Mushrooms

Mushrooms benefit men’s health because of their antioxidant capacity to protect against prostate cancer. In a recent study^[15] published in the International Journal of Cancer in 2020, researchers followed over 30,000 men over a range of 13-25 years. 

Based on data about participants’ food choices, it was found that men who consumed mushrooms more than once per week had an 8% lower risk of prostate cancer. The risk was further reduced for men who consumed mushrooms more than three times per week. 

It is hypothesized the high levels of the antioxidants ergothioneine and glutathione in mushrooms may be a factor. Ergothioneine is highest in shiitake, oyster, king oyster mushrooms, and maitake mushrooms.

Quinoa

Quinoa is one of the best superfoods for men. It is an ancient grain that is not only a whole grain high in fiber but also a complete source of protein. A complete protein contains all nine essential amino acids. This is rare for a grain, which is why quinoa makes the list. It is an excellent and efficient choice in a range of whole grains to include as part of a healthy diet. 

Whole grains, in general, are a top choice because of their fiber content, which is essential for your digestive system. A diet high in fiber will improve bowel regularity and also help prevent colorectal diseases. 

Fiber also has been shown to help lower bad (LDL) cholesterol^[16] and protect against the progression of heart disease.  

If you’re not a fan of quinoa, try brown rice, rolled oats, wild rice, or wheat bread instead for similar benefits to whole grains (but typically with less protein).

Tomatoes

Tomatoes may not be your first thought when it comes to foods for men’s health, but their benefits may surprise you. Tomatoes are botanically a fruit but are often categorized as vegetables nutritionally speaking. 

Tomatoes are an excellent source of potassium to both help lower blood pressure and improve blood flow. Moreover, tomatoes contain the antioxidant lycopene, which is responsible for their red color. Lycopene protects against certain types of cancer and cellular damage.

These benefits are even found in tomato products such as tomato sauce or tomato paste. Fresh fruits and vegetables have the important benefit of added fiber and simple bulk that can be helpful for maintaining satiety, but often other forms of tomatoes are more convenient.

The Bottom Line

Choose a variety of foods for optimal health. Superfoods for men are particularly focused on optimizing heart health and cancer prevention. The good news is that the risk for many chronic diseases can be greatly decreased with smart dietary choices.

Green tea is a popular drink among many individuals. It is not hard to understand why green tea is so popular, as it is a refreshing, hydrating drink that can also provide a feeling of calmness. 

Green tea has also been associated with many beneficial effects on one’s health and could potentially assist with weight loss.

While there is evidence of green tea benefits concerning health, you may ask yourself, does green tea have caffeine in it? If so, what is caffeine, and what does it do? Keep reading to find out!

Does Green Tea Have Caffeine?

Is there caffeine in green tea? Green tea does contain caffeine, albeit lower than other teas. Green tea is derived from the leaves of the Camellia sinensis plant. Many people have been drinking green tea for centuries, and it is the second most consumed beverage worldwide after water. 

The other main varieties of tea are oolong tea and black tea. All three of these teas are derived from the same plant. The difference between them is green tea is made from unfermented leaves, oolong is made from partially fermented leaves, and black tea is made from fermented leaves. 

Since green tea is made from unfermented leaves, it has the highest polyphenol content. Polyphenols are antioxidants that have been shown to have health benefits and be protective against cancer and heart disease., 

Green tea also contains the amino acid  L-theanine, which may promote a calming effect. 

Another benefit to green tea that is attributed to it being made from unfermented leaves is that it has the lowest caffeine content in comparison to oolong and black tea. 

There are various forms of green tea blends and products, but does the caffeine content vary by product?

Does Green Tea Extract Have Caffeine?

Green tea extracts^[1] can come in the form of concentrated liquid or powdered green teas. Green tea extracts contain caffeine if derived from pure green tea or they can be decaffeinated if derived from decaffeinated green tea. 

Green tea extracts can be used in food, beverages, and supplements.

Does Jasmine Green Tea Have Caffeine?

This depends on the brewed green tea and whether or not it was made from regular green tea leaves or decaffeinated green tea leaves. This is because jasmine tea is made by adding jasmine flower petals to brewed tea. This can be done to any cup of green tea that is or is not decaffeinated.

Does Organic Green Tea Have Caffeine?

Regular organic green tea does have caffeine, but decaf options are available as well. The only difference between organic green tea and conventional green tea is the use of certain pesticides and fertilizers. 

What Is Caffeine And What Does It Do?

Caffeine is widely consumed in food, beverages, supplements, and drugs, as detailed in a 2016 review article.^[2] The most common way people consume caffeine is through brewed coffee, but other popular sources include tea varieties, chocolate food products, certain soft drinks, and energy drinks. 

The 2016 review also explained that caffeine is a central nervous system stimulant and reviews how caffeine is digested and how it can impact our mental alertness and physical state. The findings are explained in the sections below.

How Is Caffeine Absorbed?

When we consume caffeine, it is rapidly absorbed by our bodies. While there is individual variation, typically, caffeine levels will reach their peak concentration within one hour of caffeine consumption. 

The effects of caffeine can last for three to five hours, depending on the person and if they consumed the caffeinated food or beverage alone or with a meal. 

Effects Of Caffeine On Mental Alertness

Eating foods or drinking beverages with a caffeine content of 32 to 300 milligrams has been associated with enhanced basic cognitive functions such as attention, vigilance, and reaction time. These findings were found to be enhanced when an individual was sleep-deprived or fatigued. 

While low doses of caffeine have been shown to reduce anxiety, too much caffeine has been shown to have the opposite effect and can increase anxiety.

Effects Of Caffeine On Physical Performance

Physical performance, including endurance, muscle strength, and muscular endurance, have all been shown to be enhanced with caffeine consumption. Caffeine intake was also linked to a reduced perception of effort while exercising and lower pain sensations when exercising.

Caution should be used, however, as too much caffeine, or very high doses of approximately 450 milligrams or more, can negatively impact physical performance due to increased anxiety and stomach upset.

Caffeine Safety

The U.S. Food and Drug Administration recommends healthy adults consume no more than 400 milligrams^[3] of caffeine each day. It’s important to note there is individual variability in caffeine tolerance, the amount of caffeine you can tolerate may differ. 

Pregnant or breastfeeding women and women planning to become pregnant are advised to speak to their healthcare provider if they have questions about caffeine intake. Caffeine-related concerns can also be directed to a Registered Dietitian Nutritionist. 

Overall, consuming caffeinated beverages or foods containing caffeine can have positive effects on our everyday lives. They can alleviate sleepiness and enhance productivity and physical performance. 

Caution should be exercised regarding overcoming caffeine, as too much caffeine can have negative effects. These negative health effects include trouble sleeping, jitters, anxiety, fast heart rate, upset stomach, nausea, health, and feelings of unhappiness.  

How Much Caffeine In Green Tea?

Now that we know green tea does contain caffeine, exactly how much caffeine does green tea have? The fact sheets below list the caffeine content and other nutritional components of green tea.

Tea Fact Sheet for an eight-ounce cup of brewed green tea:^[4]

• Energy (calorie): 2.4 kilocalories
• Water: 240 grams
• Protein: 0.5 grams
• Fat: 0 grams
• Carbohydrates: 0 grams
• Magnesium: 2.4 milligrams
• Potassium: 19.2 milligrams
• Caffeine: 28.8 milligrams

An eight-ounce cup of decaffeinated green tea^[5] contains 0 grams of caffeine. Notably, there are also some slight variations in the nutritional value of decaf green tea compared to regular green tea.

Tea Fact Sheet for an eight-ounce cup of brewed green tea:

• Energy (calorie): 0 kilocalories
• Water: 240 grams
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrates: 0 grams
• Magnesium: 2.4 milligrams
• Potassium: 36 milligrams
• Caffeine: 0 milligrams

Does Caffeine In Green Tea Have Any Drawbacks?

Green tea does not have a high caffeine content and has less caffeine than many other caffeinated drinks. Drinking green tea in moderation should not lead to any of the negative side effects of excess caffeine consumption that were mentioned earlier in this article. 

Green tea may lead to a positive outcome, as drinking moderate amounts of caffeine has been shown to improve mental and physical performance. 

Choosing to drink green tea in excessive quantities could become problematic, as too much of anything isn’t good. For example, if you drink 14 cups daily, your caffeine intake would exceed the FDA’s recommendation of 400 milligrams of caffeine per day. 

You should also be mindful of what other foods and beverages you are consuming throughout the day and consider their caffeine content as well. 

Caffeine In Green Tea Compared To Coffee

Although we now know green tea is lower in caffeine than other teas, we may still be wondering, does it have more caffeine than coffee? The answer is no; green tea has less caffeine than coffee. But how much caffeine does it have compared to coffee?

Within an average 8-fluid-ounce cup of brewed coffee,^[6] there are 94.8 milligrams of caffeine. This is much higher than the caffeine content in an 8-fluid-ounce cup of green tea, which is 28.8 milligrams. 

Also, within an 8-fluid-ounce cup of decaffeinated brewed coffee,^[7] there are 2.37 milligrams of caffeine, compared to decaf green tea, which has 0 milligrams of caffeine. 

Therefore when comparing side by side, green tea has much less caffeine than coffee. If you are watching your caffeine intake but prefer coffee over green tea, you could try drinking decaf coffee, as it is lower in caffeine than regular green tea.

The Bottom Line

Green tea is a satisfying drink that can provide a calming sensation. Drinking it in moderate amounts will provide a safe level of caffeine, which could positively affect your mental and physical state. 

Choosing green tea will also allow you to consume many beneficial antioxidants compared to other green tea beverages. 

While caffeine can have negative outcomes if consumed excessively, drinking green tea in moderation should not cause harm. As individual tolerance to caffeine will vary, be sure to listen to your body and adjust your caffeine intake as needed. 

Lastly, if you enjoy green tea but are trying to reduce your caffeine intake, you can always try decaf green tea.

Gaining weight can be hard for some people, especially if you have health conditions that restrict your food intake. For example, Crohn’s disease can make it challenging to eat enough calories from healthy foods — and fiber further reduces calorie intake. Finding calorie-dense foods to aid weight gain is a priority. 

Peanut butter is a nut butter made from ground-up roasted peanuts, also called groundnuts. Eating more peanuts can have health benefits, such as a reduced risk of cancer.^[1] But is peanut butter good for weight gain? And, if you overdo it, will peanut butter make you fat?

Read on to learn whether consuming peanut butter can help you gain weight and how much peanut butter to eat to avoid excess body fat.

Is Peanut Butter Good For Weight Gain?

It depends on how much peanut butter you eat. Nevertheless, there are several reasons why peanut butter is a good choice for healthy weight gain.

Calorie-Dense

To gain weight, you need to eat more calories than you are using up. Peanut butter is high in calories and good for you, making it perfect for healthy weight gain.

One suggested serving of peanut butter^[2] — two tablespoons, around 30 grams — provides 188 calories and 16 grams of total fat. 

High In Healthy Fats

Peanut butter is high in good fats called polyunsaturated and monounsaturated fatty acids, which are important for brain health,^[3] mental health,^[4] and heart health. 

If you eat peanut butter every day, it will contribute to your required quota of the essential polyunsaturated fat, omega-6.

However, it is important to balance your intake of healthy fats,^[5] especially omega-3 and omega-6. Without enough omega-3, omega-6 can promote inflammation.^[6] 

So, if you regularly eat peanut butter, ensure you’re also eating plenty of food sources of omega-3.^[7] These include oily fish, chia seeds, flaxseeds, or — if you cannot eat enough food sources — omega-3 supplements.

Low In Saturated Fats

Peanuts are naturally low in saturated fat, too much of which is associated with an increased risk of cardiovascular diseases.^[8] 

However, some peanut butter has added fats, so check the label and buy natural peanut butter without added fat. Look for terms such as hydrogenated or partially hydrogenated and avoid these terms.

A Good Source Of Protein

Peanuts are not technically nuts but beans. This fact means they are higher in protein than nuts. Peanut butter tends to be the highest in protein compared to all other kinds of nut butter.

Protein is essential to preserve lean body mass.^[9] As muscle mass is heavier than fat, gaining muscle mass will also help you increase your body weight to a healthy weight.

One serving of peanut butter^[2] provides seven grams of protein. If you weigh 70 kilograms and aim for 0.8 grams of protein per kilogram of body weight, that’s already more than 12% of your daily protein requirements. 

How Much Peanut Butter Per Day To Gain Weight?

Peanut butter does not necessarily lead to weight gain. Many nuts and seeds can help you lose weight. Studies suggest that those who regularly eat peanut butter and other nuts are less likely to gain weight.^[10] This is likely because eating nuts is linked to a generally healthy diet and lifestyle.

Nevertheless, if your goal is weight gain, peanut butter is still the perfect energy-dense food for the job. You just need to ensure you are eating more calories than you are burning. 

To do that, you need to calculate your daily calorie needs to ensure you are eating enough calories to get from your current weight to your weight gain goal. Once you have calculated how many daily calories you need to eat, you can work out how much peanut butter to add to your diet. To gain one pound per week, you need to eat 500 extra calories per day.

So, yes, adding peanut butter to your diet can help you gain weight, but only if you eat enough for it to contribute to your required daily calorie surplus. 

Choosing The Best Peanut Butter For Weight Gain

Eating more peanut butter is the easy part. Peanut butter goes with almost anything, from celery sticks to toast. The tricky part is choosing the best peanut butter for your health. 

The problem is not all peanut butter is good for you. Here are some tips for choosing the best peanut butter for a healthy diet.

Avoid Peanut Butter With Added Sugar

Unfortunately, many peanut butter brands add sugar, which provides unhealthy extra calories. Eating too many foods with added sugar is associated with chronic health conditions such as type 2 diabetes^[11] and poor dental health.^[12]

Sweetened peanut butter can also lead to sugar addiction^[13] and increase the risk of unnecessary bingeing, which might lead to excessive body fat.

Avoid Peanut Butter With Added Fats

Some peanut butter has added palm oil to make a creamy consistency, but this is high in saturated fat and not good for your health. Palm oil is not only bad for human health; it is also bad for planetary health.^[14] Palm oil production tends to be unsustainable and is linked to deforestation in the Amazon.

In general, saturated fat is not an essential nutrient and does not need to be part of a balanced diet since we can manufacture all that we need.

Make Your Own Homemade Peanut Butter

This is the best option, and it’s easier than you think. Simply roast peanuts, with or without skins, and blend them in a high-speed blender until smooth. 

If you do not have the equipment or time to make it yourself, some local health food stores might sell homemade peanut butter.

Buy Natural Peanut Butter

Natural peanut butter is a nutritious food rich in some essential vitamins and minerals, especially zinc, potassium, folate, choline, and magnesium. The more processed peanut butter brands tend to provide fewer healthy nutrients.

If you are not sure which peanut butter is natural, look for the telltale oil floating at the top of the jar. This happens because natural peanut butter tends to separate.

Alternatives To Peanut Butter

Not everyone can consume peanut butter. Some people do not like the taste, or you might be allergic to peanuts. What’s more, peanuts can harbor harmful bacteria, which produce toxins that harm human health.^[15]

So what can you eat instead for healthy weight gain?

Here are some other types of nut butter you might want to try for healthy long-term weight gain.

Almond Butter

We like almond butter as an alternative to peanut butter because it has a similar nutrition profile. In fact, almond butter provides even more essential nutrients.

Similarly to peanut butter, one serving of almond butter^[16] — two tablespoons — provides 196 calories and 6.7 grams of protein. This means almond butter has a similar weight gain potential.

Almond butter is also higher in some other micronutrients. Notably, two tablespoons of almond butter provide almost eight milligrams of the antioxidant micronutrient vitamin E. That’s four times the vitamin E content of peanut butter. In fact — partly because of the high vitamin E content — eating almonds daily is associated with anti-aging benefits.^[17]

Regarding fat content, almond butter contains slightly more than peanut butter, with 18 grams of total fat per serving. However, almond butter also contains less omega-6 than peanut butter, which might be better for those with inflammatory health conditions.

Cashew Butter

Another popular nut butter is cashew butter. It is naturally sweeter than peanut butter but is more expensive and lower in nutrients.

Two tablespoons of cashew butter^[18] provide 188 calories but only 5.6 grams of protein. Moreover, it provides less than half the polyunsaturated fats of peanut butter. 

However, it’s higher in an important mineral most of us are deficient in — zinc. Studies suggest that zinc is linked to body weight regulation, and consuming more zinc is associated with weight gain.^[19]

Coconut Butter

If you are looking for nut butter that’s high in fat but low in protein and other nutrients, coconut butter is a good choice. Made out of coconut flesh, 30 grams of coconut butter^[20] provides 180 calories, 18 grams of fat, and only two grams of protein.

Less Popular Nut Butter Varieties

There are many other kinds of nut butter to choose from, but they are less popular because they tend to be more expensive. Nevertheless, you might want to try a few more nut butter alternatives to peanut butter:

• Hazelnut butter.
• Macadamia nut butter.
• Walnut butter.
• Pistachio butter.
• Brazil nut butter.

The Bottom Line

In this article, we answered the question, “Can peanut butter help you gain weight?”

Yes, peanut butter can help you gain weight, but only if it contributes to a daily calorie surplus. Although peanut butter is calorie-dense and high in healthy fat, eating more peanut butter won’t necessarily lead to weight gain. In fact, studies show that regular nut-eaters tend to lose weight rather than gain it.

The best thing about peanut butter for weight gain is that it’s relatively cheap and easy to add to your diet. Try eating peanut butter as a snack with celery sticks or apple slices, in a smoothie with banana and plant milk, or simply on toast.

Most people know chives as the little green circles that are used as a garnish or addition to many dishes like salads, steak, baked potatoes, and deviled eggs.

However, the health benefits of chives include ample amounts of health-promoting nutrients that can help to protect your body against chronic diseases, boost your immune system, and even fight against cancer.

So are chives and green onions the same? Actually, no, though onions and chives belong to the same allium family of vegetables. Typically you can substitute chives for green onions in most dishes, but they are not the same. Chives tend to have a more subtle flavor than green onions.

Health Benefits Of Chives

Chives have excellent potential health benefits, including cancer prevention, bone health, and reduced inflammation. Below are the top eight reasons to eat chives today. 

A Good Source Of Choline

Most people do not get enough dietary choline. This lack is unfortunate because choline plays a role in numerous bodily functions^[1] such as:

• Cell integrity and support^[2]
• Making, transporting, and metabolizing fat
• DNA synthesis
• Heartbeat regulation
• Muscle Movement
• Memory
• Nervous system health

You can see why getting enough choline in your daily diet is so important. Chives are a good source of choline. Other good dietary sources of choline include egg yolks, wild-caught salmon, liver, quinoa, wheat germ, and chicken.

Fight Cancer

Chives are part of the allium^[3] family of vegetables. Other allium vegetables include leeks, onions, and garlic. Consistent consumption of this vegetable family has been linked to anti-cancer qualities, specifically stomach and prostate^[4] cancers.

For example, a large case-control study^[5] in China of 750 adults showed that eating allium vegetables were associated with protection against stomach cancer.

The reason^[6] for this protective effect is thought to be due to the organosulfur compounds found in these allium vegetables. These organic compounds are believed to alter the effects of enzymes involved in detoxifying carcinogens while hindering the development and proliferation of cancer cells.

Another study^[7] showed a correlation between increased allium vegetable intake and reduced prostate cancer rate. This is exciting as future cancer treatment and prevention could involve allium vegetables with negligible adverse side effects.

Assist Bone Health

Chives are high in vitamin K. Just one tablespoon contains five percent of your daily needs. Vitamin K does a lot for your body^[8], including

• Supporting blood clotting
• Aiding in bone metabolism
• Keeping bones strong
• Assisting in bone health

Studies have shown a positive correlation^[9] between supplementing with vitamin K, increased bone mineral density, and reduced risk of fractures.

This supplementation is especially encouraging in the older population, who see more bone fractures and have difficulty maintaining bone mineral density.

To ensure you are obtaining enough vitamin K in your diet, combine chives with other foods high in vitamin K, such as kale, broccoli, spinach, collard, or turnip greens.

Decrease Inflammation

Inflammation is a normal part of how our immune system works. It is necessary for physical injury and infection. However, suppose you endure chronic^[10] inflammation, which can happen due to infections, physical inactivity, poor diet, environmental and industrial toxicants, and psychological stress.

In that case, inflammation can lead to several diseases. These disorders include:

• Cardiovascular disease
• Cancer
• Diabetes mellitus
• Chronic kidney disease
• Non-alcoholic fatty liver disease
• Autoimmune and neurodegenerative disorders

Chives contain many antioxidants that help boost immunity, promote heart health, normalize glucose and fat metabolism, and fight chronic inflammation.

In addition, a study^[11] published in 2021 showed that garlic chives have potent anti-inflammatory properties. They also noted that the active components in chives could be a potential treatment for inflammatory diseases in the future.

Anti-Anxiety

Chives contain choline, as mentioned previously. Choline does a lot for the body, including helping the nervous system and mood. A Hordaland Health study^[12] published in 2009 looked at the relationship between choline and anxiety.

The participants with the lowest choline levels also had the highest anxiety levels. Unfortunately, there are not many studies on this topic, but these findings are intriguing.  

Improve Eye Health

Chives also contain lutein and zeaxanthin, which are carotenoids. Carotenoids are potent antioxidants that have many health benefits. Lutein and zeaxanthin are especially helpful when it comes to eye^[13] health.

These carotenoids accumulate in your eye, which helps to fight off free radicals and prevent several unwanted age-related eye issues such as 

• Age-related macular degeneration (AMD)
• Cataracts
• Diabetic retinopathy
• Uveitis

Chives do contain these carotenoids but in small amounts. Therefore, for the most optimal dose of lutein and zeaxanthin, combine chives with other foods rich^[14] in these carotenoids such as green leafy vegetables (e.g., kale, spinach, broccoli, peas, and lettuce) and egg yolks.

A Good Source Of Folate

Chives also contain vitamin B9, best known as folate or folic acid. Folate is the natural form of the nutrient, while folic acid is synthetic. Folate^[15] is involved in several functions of the body, such as 

• Formation of DNA and RNA
• Production of red blood cells
• Building of proteins

Even though folate deficiencies are rare, they can occur and cause an array of health problems. Folate deficiencies cause weakness, fatigue, difficulty concentrating, irritability, headaches, heart palpitations, and shortness of breath.

Folate deficiencies are especially important to avoid if you are pregnant as folate helps to prevent birth defects. To ensure you are getting enough folate, pair chives with other folate-rich food, such as

• Asparagus
• Spinach
• Broccoli
• Oranges
• Whole grains
• Liver
• Seafood
• Eggs

Prevent Disease

Some research shows there is evidence that eating plants in the Allium genus (including chives, garlic, and onions) could prevent chronic diseases^[16] such as cancer, diabetes, and heart disease.

Moreover, the research suggests that these plants’ organic compounds could someday lead to a natural treatment of chronic diseases as an alternative to pharmaceuticals. 

Nutritional Value

1 Tablespoon of raw chives 

Nutritional Values per the USDA^[17] nutrient database:

• 1 calorie
• 0.13 grams carbohydrates
• 0.1 grams of protein
• 0.1 grams of fiber
• 0.2 milligrams of choline
• 8.88 milligrams of potassium
• 6.4 micrograms of vitamin K (5 percent of daily value)
• 1.74 milligrams of vitamin C (3 percent of daily value)
• 131 international units of vitamin A (3 percent of daily value)

Chives Side Effects

While chives are typically only eaten in small quantities, more significant amounts might lead to some unwanted side effects outlined below. Always talk to your doctor or healthcare professional before adopting new dietary habits. 

Upset Stomach

Chives contain a type of carbohydrate called fructans. This type of carbohydrate can lead to stomach discomfort, such as bloating and gas.

In addition, digestion of fructans is challenging for the body because gut bacteria end up consuming the fructans. In turn, this causes additional gas within the bowels. Of note, cooking high fructan foods can lessen these effects.

Bowel Problems

Chives can be potential gastrointestinal irritants in some people. The compounds released during chives’ digestion can aggravate bowel problems such as diarrhea and acid reflux.

Gastritis 

Vegetables from the allium family can cause worsening digestive disorders. Chives are very acidic, with a pH of 5.75. This is a ph that could worsen gastritis. Moreover, the high fructan content in chives could also increase acid reflux.

Allergies

If you’re allergic to other allium family vegetables such as garlic, onions, or leeks, consult a doctor before adding chives to your diet.

How To Incorporate Chives Into the Diet

So, what are chives typically used for? People will typically use chives as a garnish to main dishes. You can generally find chives at most grocery stores in the produce section.

However, you can also choose dried chives if you are unsure whether you will be able to use fresh chives before they go bad. 

Dried chives are usually located in the spices section close to thyme and oregano. Of note, some beneficial nutrients are lost in the drying process.

Therefore, freshness is the best option for maximal nutrition. When looking for the perfect chive, choose ones that are taut and very bright green.

Chives are aromatic herbs with a mild and delicate flavor. This combination makes it easy to add chives to almost any recipe:

• Potato dishes (mashed potatoes and baked potatoes)
• Soups
• Dips
• Omelets
• Deviled Eggs
• Salad Dressings
• Sour Cream   

Consuming chives that are sliced and eaten raw is the preparation method that preserves the most flavor. Heating chives slightly will reduce their flavor profile.

There are a few different types of chives, each with a different taste. The different types include common chives, Chinese chives, and Siberian chives. The differences in each type are outlined below.

Common Chives

As you can imagine, these are the most common type of chives and the easiest to find in your local supermarket. They can also be called onion chives for their slight flavor. Common chives originally came from Turkey and Greece.

Chinese Chives 

Sometimes called garlic chives, these chives are more potent than common chives and have a more garlicky flavor. These are an excellent addition to your savory meals.   

Siberian Chives

This is a less common type of chive. Siberian Chives are sometimes called blue chives because of their blue flowers. Native to Asia, China, and Russia, these can be grown upwards of two feet. The taste of Siberian chives is very similar to common chives (mild, slight onion taste).  

If you have too many chives, freezing them is a way to preserve them so they don’t go to waste. Simply add chopped chives and olive oil to an ice cube tray and freeze until solid.

However, this method does change the taste slightly. Therefore, frozen chives are best suited for sauces and soups.

The Bottom Line

So, are chives healthy? Eating chives is a great way to boost essential nutrients and health. Chives are aromatic herbs with many health benefits ranging from disease prevention to eye health and cancer prevention.

Chives can also help reduce inflammation in the body and provide you with vital nutrients such as choline and folate.  

They are an easy herb to pick up in most grocery stores. Make sure to choose a vibrant and unwilted chive, as these will provide the best flavor.

Once ready to use them in a dish, simply chop and toss them onto potatoes, soups, or even egg dishes. They’ll provide a delicate flavor boost and many health benefits to your meal.

Who doesn’t like to eat berries? Berries come in many different types with their golden yellow to dark pink color that awakens the appetite. They are gaining popularity as a superfood. Behind their delicious taste, berries have lots of benefits to your health.

They contain low calories, antioxidant vitamins, minerals, and polyphenols which may help reduce the effects of harmful substances, boost the immune system, and decrease the risk of chronic diseases. Read more to learn both the specific benefits of berries and the general benefits of berries.

Why Are Berries Good For You?

Are berries good for you? No surprise that eating berries will give you a variety of nutrients, including vitamins A, C, E, manganese, selenium, magnesium, zinc, potassium, and so on.

Blueberries

Do you like eating a handful of wild blueberries or enjoying your blueberry smoothie? Both are great since blueberries are rich in natural sugars (glucose and fructose) and fiber but low in calories. The U.S is the number one producer of blueberries.

The fruit is rich in selenium, manganese, zinc, and anthocyanins, which are strong antioxidants. Blueberries contain thirty-fold anthocyanins compared to red peel apples.

In a study^[1], more than eight thousand participants’ anthocyanins intake was examined for 14 years. The highest amount of anthocyanin intake was found to be associated with decreased hypertension risk by 8%. According to the American Heart Association (AHA), berries may lower the heart attack risk in women.

Blueberries may help decrease LDL and triglycerides and increase HDL. Changes in these blood lipid biomarkers may lead to metabolic and cardiovascular disease. The cardiovascular benefits^[2] of blueberries and anthocyanins probably come from their antioxidant and anti-inflammatory properties.

In a 2013 study, 150 hypercholesterolemia participants were given purified anthocyanin for 24 weeks. After 12 weeks, patients’ LDL (“bad”) cholesterol decreased, and HDL (“good”) cholesterol increased. At the end of 24 weeks, there was a decrease in inflammatory marker high-sensitivity C-reactive protein ( hs-CRP), a commonly used biomarker to assess inflammation levels in the body.

Another benefit of blueberries is that they are in the category of low glycemic index^[3] foods. Food’s glycemic index is used to determine food’s capacity to increase blood sugar levels. If a food’s glycemic index is high, it quickly increases blood sugar levels resulting in increased insulin synthesis, which then quickly lowers blood sugar levels resulting in hunger.

That’s why low glycemic index foods are recommended in weight management or in the case of metabolic diseases such as diabetes or metabolic syndrome^[4]. 

100 grams^[5] of blueberries contain

• 64 kcal
• 0.7 g protein
• 14.6 g carbohydrate
• 12 mg calcium
• 0.34 mg iron
• 6.2 mg magnesium
• 13 mg phosphorus
• 86 mg potassium
• 0.4 mg manganese
• <2 mg of sodium (low, important in those watching their salt intake)
• 8.1 mg vitamin C

Blackberries

Phenolic compounds of blackberry may have protective effects^[6] on age-related neurodegenerative diseases. Environmental pollutants and biological processes result in free radical production, which causes oxidative stress to cells causing cell damage and even death. To us, it’s what we call aging.

Oxidative stress is one of the leading causes of brain aging and neurodegenerative diseases^[7]. Because blackberries have a high antioxidant capacity, they may help decrease oxidative stress; thus, eating blackberries may protect brain cells.

Berries contain antioxidant compounds^[8] called phenolic acids, flavonoids, and vitamin C. Antioxidant compounds’ compositions and the quality of fruits will change based on environmental conditions, ripeness stage, harvest time, and storage conditions.

Blackberries are generally consumed in frozen forms. In processed forms of blackberries, such as canned blackberries, more than 20% of antioxidant properties are lost when processing for preservation. Thus eating fresh blackberries will give you more polyphenols.

100 grams of blackberries (a little less than 1 cup) contains^[9]

• 43 kcal
• 1.39 g protein
• 9.61 g carbohydrate
• 5.3 g fiber
• 21 mg vitamin C
• 29 mg calcium
• 0.63 mg iron
• 20 mg magnesium
• 22 g phosphorus
• 162 mg potassium
• 1 mg sodium
• 0.4 mcg selenium
• 25 mcg folate
• 11 mcg vitamin A

Cranberries

The benefits of cranberries as an antimicrobial^[10] are gaining popularity. Cranberries are known for preventing and treating occurrences of urinary tract infections. Bacteria need to adhere to cells and tissues to cause an infection.

One of the most common urinary tract infections, caused by Escherichia coli (E.Coli), constitutes 85-95 % of cystitis (bladder infection). Urinary tract infections affect lots of women. ⅓ of women have a urinary tract infection at least once in their lifetime. 11.3 million women have a urinary tract infection in the U.S. annually. If it is left untreated, it may cause serious illnesses such as kidney failure.

The science behind cranberry juice and tablets’ effects on preventing UTIs is controversial. Cranberries contain^[11] 2 substances that interfere with bacterial adherence as well as reduce the pH (increases acidity) to mitigate infection.

In a study, either 4 oz or 8 cranberry juice or a placebo were given twice a day to premenopausal women with a recent UTI episode. There was no significant reduction in UTI risk between groups given cranberry juice and the control group. However, the results of a meta-analysis^[12] of 7 studies concluded that cranberry reduced UTI risk by 26%. 

1 cup^[13] of cranberries contain

• 46 kcal
• 0.4 g protein
• 12 g carbohydrate
• 3.6 g fiber
• 8 mg calcium
• 0.2 mg iron
• 6 mg magnesium
• 11 mg phosphorus
• 80 mg potassium
• 14 mg vitamin C
• 63 IU vitamin A
• 91 mcg lutein + zeaxanthin
• 1.3 mg vitamin E

Goji Berries

Goji berries^[14] are usually grown in Asia. Some people cook dry goji berries before eating. It is commonly used in herbal tea and Chinese soups. 

The benefits of goji berries come from the vitamin^[15] B complex, C, and E, the eight essential amino acids, and polyphenols.

Goji berries may show beneficial effects on eye health^[16], especially age-related macular degeneration (AMD). AMD is one of the causes of vision loss in older people. Goji berries may help in preventing or slowing the development of AMD.

Goji berries contain lutein and zeaxanthin, which filter harmful blue light and show antioxidant effects that protect the eyes during aging.

In a study^[17], 28 grams of goji berries (about 1 ounce) were given 5 times a week to 13 healthy adults aged between 45 – 65 for 3 months. Eating goji berries increased the density of protective pigments in participants’ eyes. Keep in mind that goji berries may interact with blood thinners, blood pressure, and diabetes medications.

100 g of goji berries contain^[18]

• 349 kcal
• 14.3 g protein
• 77 g carbohydrate
• 13 g fiber
• 190 mg calcium
• 6.8 mg iron
• 48.4 mg vitamin C
• 26800 IU vitamin A

Golden Berries

Golden berries are rich in carotenoids. Our bodies can convert carotenoids to vitamin A, an important vitamin for eye health, cell growth, and the immune system. Golden berries contain a plant sterol called phytosterols which help lower bad cholesterol (LDL) in your blood. Golden berries may have promising benefits on liver health.

In an animal study^[19], a group of animals with liver and kidney damage were treated with golden berry extraction. The fruit extraction showed protection against damage to the liver and kidney in rats; however, more research is needed to document the health benefits of golden berries for humans. 

30 g of golden berries contain^[20]

• 300 kcal
• 1 g protein
• 23 g carbohydrate
• 3 g fiber
• 0.7 mg iron
• 351 mg potassium
• 6 mg vitamin C
• 420 IU vitamin A

Strawberries

Strawberries are one of the favorite summer fruits with their naturally sweet taste. Strawberries are high in vitamin C. When you eat 100 g of strawberry, you get about 60 mg of vitamin C which meets more than 60% of the daily requirement of the vitamin. It is one of the fruits that contain a good amount of folate. 

100 grams (about 8-10 ) of strawberry contains^[21]

• 32 kcal
• 2 g fiber
• 5 g of total fruit sugar (fructose, glucose, and sucrose), which is ⅓ of what a banana^[22] contains
• 60 mg of vitamin C
• 24 mcg folate
• 24 mg phosphorus
• 13 mg magnesium
• 1 mg sodium

One thing you may want to consider about strawberries is that they are on the Environmental Working Group’s (EWG) list of fruits and vegetables that contain the highest levels of pesticide residue.

Raspberries

Raspberries contain a good amount of fiber, among other berries. Eating enough fiber helps your digestive system work better. Regular bowel movements are also important for the general health of the digestive tract. Women should eat 21 to 25 grams of fiber, and men should eat 30 to 38 grams of fiber daily.

Fiber is also helpful for regulating blood sugar levels. Raspberries are low in sugar compared to most fruits. Thus, raspberries could be a great choice for a diabetic person. However, if you eat frozen berries, read the labels to ensure not to buy packages containing added sugar.

Cognitive decline is one of the signs of neurodegenerative diseases^[23] such as Alzheimer’s and Parkinson’s disease. Cognitive decline may be one of the results of brain aging. Antioxidants found in raspberries may help clear toxic proteins accumulating in the brain cells.

Antioxidants in raspberries may help reduce inflammation. Arthritis is one of the inflammatory diseases that cause pain in joints. The raspberry extract has been shown to reduce swelling and joint damage in rats with arthritis^[24].

To get most of the antioxidants of raspberries, choose to eat fresh berries. Raspberries are harvested in summer and fall, so they should be fresh at those times.

100 grams^[25] of raspberries contain 

• 52 kcal
• 11.9 g carbohydrate
• 5 g sugar 
• 6.5 g fiber
• 25 mg calcium
• 22 mg magnesium
• 29 mg phosphorus
• 151 mg potassium
• 26 mg vitamin C
• 21 mcg folate

Which Berry Is The Most Nutritious?

There are no “healthiest” foods. However, blackberry and strawberry meet 10 % of the daily value of 17 nutrients, including potassium, fiber, protein, calcium, iron, folate, zinc, niacin, thiamine, vitamins B6, B12, C, D, E, and K per 100 kcal, according to the Centers for Disease Control and Prevention (CDC)^[26].

However, diversity is an essential component of a healthy diet. It is best to eat various fruits to get diverse vitamins, minerals, and antioxidant compounds.

Final Thought

Now you know the benefits of a berries smoothie. Adapting an anti-inflammatory lifestyle may prevent diseases since chronic diseases often result from chronic inflammation. Avoiding unhealthy food choices while eating fresh fruit may be a good way for chronic disease management or even prevention.

Like other fruits, berries contain fiber, vitamins, minerals, and antioxidant compounds. Berries have lots of benefits to your health. Still, you should eat different types of fruits in a day because different colors of fruits contain different antioxidant nutrients. Don’t forget to eat 5 portions of fruit and vegetables to maintain a healthy and balanced daily diet.

String cheese has been a staple in school lunch boxes for years. It’s fun, it’s filling, it’s safe during pregnancy, and most of all, an excellent snack for people who say that life would not be worth living without cheese. The downside of tasty fun snacks is that they are often unhealthy. So, where do the long stringy fibers of the occasional cheese stick fit in? Is string cheese healthy? Are cheese sticks healthy?

On the one hand, cheese has a good nutrient profile and is high in lean protein; on the other, it contains a lot of salt and saturated fat. Let’s look at all the health benefits and possible adverse effects so you can decide if string cheese is a healthy choice for you and your family. 

Is String Cheese Healthy?

Is string cheese a healthy snack? As a high protein snack between meals, it can help you to feel full, helpful if you are trying to lose weight, and it contains calcium, vitamin B12, and selenium. 

String cheese sticks are not soft cheese or blue cheese, both of which are at high risk of becoming contaminated with listeria. It is mozzarella cheese. Therefore, it is safe for young children and pregnant women to consume.

Is string cheese bad for you ever? The main downside to string cheese sticks is that the majority of the fats are saturated (the unhealthy fats), with a 28-gram serving containing 3.3 grams of the 5.9-gram fat total. If you have been told to avoid saturated fat or are lowering your fat intake, there might be a better snack for you.

It is also high in sodium. Most cheeses are high in salt, and if you are on a low-sodium diet for health reasons, it is essential to talk about what you are consuming with your healthcare provider to ensure you are not maxing out your daily limits. 

Like most whole foods, string cheese sticks and regular cheese can be healthy when eaten as part of a balanced diet. As long as you are not allergic to milk, that is! 

Nutritional Value

A single serving of a cheese stick weighs around 28 grams or 1 ounce and has the following nutrition facts^[1] (this may vary between brands of string cheeses):

• Calories: 85 kilocalories
• Fat grams: 5.8 grams
• Sodium: 198 milligrams
• Carbohydrates: 1.3 grams
• Fiber: 0 grams
• Sugars: 0.5 grams
• Protein: 6.7 grams
• Calcium: 196 milligrams
• Selenium: 7.6 micrograms
• B12: 0.47 micrograms
• Sodium: 148 milligrams

A 28-gram serving of string cheese contains 85 calories, predominantly from milk proteins and fat. The tiny amount of carbohydrates in the cheese, from the sugar naturally present in dairy, makes it a good snack for those on a low-carb or keto diet. 

The 5.8 grams of total fat consists of 3.3 grams of saturated fats, 1.3 grams of monounsaturated fat, and 0.2 grams of polyunsaturated fat. Protein is a huge 6.7 grams, making it about on par with other protein sources per 100 grams, such as chicken.

String cheese contains other vitamins and minerals in smaller amounts than calcium, selenium, and vitamin B12, such as iron, magnesium, phosphorus, potassium, and zinc. The nutrient profiles will vary depending on the brand and whether or not it has been fortified with added minerals.

A serving of string cheese also contains vitamin D but in minimal amounts. Vitamin D is found in therapeutic quantities with sunlight exposure or supplementation. The small amount of vitamin D in cheese may aid in the absorption of calcium.^[2] 

Healthy Benefits Of String Cheese

There is a multitude of possible health benefits to incorporating this portable snack into your diet in moderation. String cheese is mozzarella cheese, so it is usually lower in fat, salt, and calories compared to other kinds of cheese. Studies have even found that it contains active strains of probiotics,^[3] which are excellent for the health of your digestive system. 

Promotes Bone Health

String cheese sticks (and cheese in general) are an excellent source of calcium and B12,^[4] which help support increased bone density and reduce the risk of fractures and cavities. 

Calcium is well known as the primary nutrient needed to build healthy bones, with 99% of the calcium in the body found in bones and teeth. String cheese contains high levels of calcium, with synergistic nutrients to help with its absorption. If dairy isn’t your thing, plenty of calcium supplements on the market have been formulated with synergistic vitamins and minerals. You might benefit from trying one of them to reduce your risk of osteoporosis as you age. 

Males and females 19-50 need 1,000 mg^[5] of calcium daily, and one mozzarella stick has 196 mg, a substantial amount contributing to your daily needs. The recommended daily intake, or RDI, for B12 for males and females over 19 is 2.4 micrograms, and one mozzarella stick has .47 micrograms, another significant contributor^[6] to our nutritional health.

Supports Blood And Heart Health

The B12 in a string cheese stick is crucial for creating healthy red blood cells and preventing anemia. B12 is primarily found in animal products and cannot be synthesized in the body, so you need to get it from your diet. String cheese can provide up to 20% of your RDI for B12.^[7] 

Vegans are a high-risk group for vitamin B12 deficiency and should be taking B12 in supplement form, or they risk complications such as^[8] anemia, infections, and nerve issues. 

Some studies^[9] of the effect of full-fat dairy eaten in moderation on heart health have shown a positive impact, possibly due to their high nutrient profile.

Supports Immune System Health

Selenium found in mozzarella cheese sticks is an essential trace element that acts as an antioxidant in the body. It scavenges free radicals and helps to provide support to the immune system. Selenium in food is usually determined by the amount in soil, and unfortunately, that amount is drastically dropping. Selenium deficiency is thought to affect 1 billion people globally as of 2017.^[10]

B12’s role in creating healthy red blood cells also supports the immune system,^[11] as red blood cells are part of your immune system’s response to attack pathogens. 

Decreases Inflammation

The type of fat found in a mozzarella cheese stick contains a compound called conjugated linoleic acid, which has been shown to reduce inflammation in the body^[12] and have a positive effect on heart health and weight management when consumed in moderation. 

Helps With Weight Loss

Is string cheese healthy for weight loss? Cheese sticks can be a balanced snack for people trying to lose weight. Due to the high protein content, one cheese stick can help to balance your blood sugar and keep you feeling satiated for longer. This helps with food cravings and reducing caloric intake, which can help if you maintain a healthy weight. 

Light string cheese is an option for those on a lower-fat diet who find the fat content of regular string cheese off-putting, though one cheese stick isn’t contributing too much to your daily fat intake. 

Adverse Effects

While a string cheese stick can be a great, nutritious snack for some, it isn’t so great for others. Consuming string cheese can have adverse effects, particularly if you are lactose intolerant or need to avoid salt. They are also high in saturated fats, which is even worse if you deep fry them. Saturated fats should be avoided for people on a low-fat diet and anyone concerned about their heart health.

Food Allergy

People who are lactose intolerant should not be consuming much dairy if any at all. Lactose intolerance affects a huge portion of the population.^[13] Not to be confused with a cow’s milk allergy,^[14] which has a more serious immune response, eating string cheese when lactose intolerant can produce uncomfortable digestive symptoms like gas, diarrhea, or constipation. 

This intolerance can be minimized by taking the enzyme lactase, known by the brand name Lactaid. This product can be taken orally or dissolved in milk to break down the lactose so you can avoid the lactose-intolerant symptoms associated with dairy consumption.

A single-serve string cheese stick contains a very small amount of lactose and is sometimes safe for people with mild lactose intolerance. You should not consume even one cheese stick if you have a cow’s milk allergy.  

High In Sodium

Cheese products are often very high in salt. If you have issues with blood pressure or your healthcare provider has recommended a low-sodium diet, you should reduce your consumption of cheeses, including string cheese. The average healthy adult should limit their daily sodium^[15] consumption to 2,300 mg per day as the American Heart Association recommends.

Excessive consumption of salt^[16] has been linked to hypertension, changes in the structure and flexibility of arteries, and cardiovascular morbidity. You can find ‘healthy string cheese’, which comes in low-sodium varieties, but it is still processed cheese and will not be the perfect snack. Be aware of this if you have high blood pressure, and check the label when you are purchasing to make sure you are buying high-quality cheese sticks.

Summary

So, should you be eating string cheese? Are cheese strings healthy? The answer is somewhere in the middle, depending on your own body composition and dietary needs. It is better than potato chips, but not as good as something like fresh fruit with Greek yogurt, a more ideal snack. One cheese stick here and there, and it is perfectly fine.

As a general rule, in moderation, string cheese and other dairy products can be a great filling snack for healthy individuals but should not be consumed in excess (and don’t deep fry with seasoned tomato sauce!). They have a decent nutrient profile and are considered to be whole foods. They are low in sugars and carbohydrates and won’t cause spikes in blood sugar or trigger insulin responses.

You might’ve seen people eating a hummus snack at your latest group gathering. It’s the thick and creamy spread made from mashed chickpeas. Even though hummus has been a huge part of Middle Eastern cuisine for centuries, it is now becoming more popular^[1] in the United States, with an estimated 15 million Americans consuming the dip regularly.  

With all its popularity, you might be curious whether hummus is good for you. This article will explain what it is made from, whether it is good or bad for you, and how to include it in your diet.  

Why Is Hummus Good For You?

The health benefits of hummus are plentiful, as long as you make it on your own or purchase store-bought hummus made from quality ingredients free of added sugars and other artificial preservatives. The basic recipe is chickpeas — also known as garbanzo beans — high-quality olive oil, lemon juice, and tahini.

These ingredients are full of potent anti-inflammatory properties. We know that inflammation causes a variety of diseases that can be life-threatening, such as heart disease, diabetes, and cancer. Therefore, eating a healthy diet rich in anti-inflammatory properties can be very healthy.  

Also, consuming foods high in healthy fats and soluble fiber — such as hummus, which contains extra virgin olive oil — is known to reduce bad cholesterol levels and increase good cholesterol levels. Optimizing cholesterol levels can help reduce your risk of cardiovascular disease, which is the number one killer of Americans.

What Is Hummus? 

So what exactly is hummus? This dip has a rich history and is often called an ancient food as it has been consumed for centuries and even by significant historical figures in the Middle Eastern part of the world.

According to the ancient text, hummus has been eaten since the thirteenth century. Today we consume it in almost every part of the world. It is made by combining mashed garbanzo beans with other flavors and ingredients. Common additives to mashed chickpeas to make hummus include tahini, oil, salt, and lemon juice. You can sometimes see different versions of hummus, including garlic, roasted red peppers, and even sweeter varieties, including dates and cocoa powder. 

In the Middle East, hummus is typically combined with bread at breakfast time. However, you can use it for various foods as a dip. Some people dip vegetables into the spread, while others spread it on taco shells or even dip crackers into the spread. It is very versatile and pairs well with almost any food.  

Hummus Nutritional Value 

The nutrition values provided by the United States Department of Agriculture

One Tablespoon of Hummus — 15 grams:

• Calories: 35 calories.
• Protein: one gram.
• Fat: two grams.
• Carbohydrates: two grams.
• Fiber: one gram.
• Calcium: seven milligrams.
• Magnesium: 11 milligrams.

The nutritional values of store-bought hummus can vary greatly depending on the brands. 

Health Benefits Of Hummus

So just how good is hummus for you? Hummus has many health benefits including anti-inflammatory, disease prevention, and gut health.  To read about all of these and more, continue reading.  

Protein

Hummus is high in protein, given it’s full of chickpeas, an excellent plant-based protein source. Protein is known to be the most satiating macronutrient and thus helps keep you fuller longer. This means you will be less likely to give in to cravings or eat additional snacks throughout the day, which can result in weight loss or healthy weight maintenance.  

Protection Against Disease

As mentioned, beans — such as the ones found in hummus — can lower bad cholesterol and increase good cholesterol. This helps to decrease high blood pressure and aid in the prevention of heart disease, generally, and atherosclerosis, specifically. 

In addition, you may have heard that the American Heart Association recommends a Mediterranean diet — which is rich in hummus, fish, healthy fats, and fruits and vegetables — for the prevention of heart disease and the risk of stroke. As a result, Mediterranean nations have very low accounts of heart disease and experience better health and longevity than America. 

Hummus also contains high amounts of fiber, which helps with weight maintenance due to its tendency to make you feel fuller longer. Fiber can also protect your body from colon cancer while also keeping you regular. Regular bowel movements mean regularly ridding your body of toxins and harmful bacteria.  

Lastly, the fiber in hummus optimizes digestion which helps to control blood sugar levels and thus decreases a person’s risk of developing diabetes. Therefore, areas of the world that eat hummus regularly generally have lower rates of diabetes.  

Anti-Inflammatory

Chronic inflammation is becoming a huge issue in society today. Chronic inflammation caused by bad diet, stress, and environmental factors can wreak havoc on your body and result^[2] in: 

• Chronic pain.
• Fatigue.
• Anxiety.
• Insomnia.
• Depression.
• Mood disorders.
• Constipation.
• Diarrhea.
• Weight gain.
• Chronic illnesses.
• Allergies.
• Arthritis.
• Diabetes.
• Cardiovascular disease.

Short-term inflammation is a good thing as it is our body’s way to begin healing. Inflammation is the body’s natural defense to move toxins out of the body. The stress hormone, cortisol, becomes elevated with the onset of inflammation to oppose it; however, when you constantly deal with inflammation and cortisol remains elevated, it actually increases inflammation instead of opposing it. You then may suffer one or more of the list of symptoms above.  

Therefore, eating foods that help to combat inflammation is a good way to reduce your risk of developing those symptoms that are associated with chronic inflammation. 

Humus is packed with anti-inflammatory foods such as extra virgin olive oil, garlic, and chickpeas. Hummus consumption is also good for skin^[3] health as its anti-inflammatory properties help fight free radicals. These molecules are the end-products of metabolism and are thought to be the main driving force behind aging skin — and aging in general.      

Digestive Health

As mentioned before, chickpeas are full of fiber which is especially beneficial for digestive health. Most people only get about 20% or less of the daily fiber requirements. Women need about 25 grams of fiber daily, while men need about 35 grams daily. A fourth of a cup of hummus contains about 15% of your daily fiber needs.  

Microbiome

Along with lowering your risk of diabetes, heart disease, diverticulitis, and constipation, fiber can help benefit your gut microbiome. Your gut microbiome^[4] is the delicate balance of good and bad bacteria within your colon. If your gut microbiome is over-run with bad bacteria, you can experience:

• Inflammatory or irritable bowel syndrome.
• Weight gain.
• Diabetes — uncontrolled blood sugar.
• Heart disease.
• Cancer.
• Fatigue.
• Digestive issues.
• Gastroesophageal reflux disease.
• Bloating and gas.
• Constipation.
• Diarrhea.
• Eczema.
• Acne.
• Depression. 
• Anxiety.

However, maintaining a high-fiber diet can prevent the buildup of bad bacteria and ensure you continually have a good gut microbiome balance. This can help to alleviate chronic inflammation due to its anti-inflammatory properties.

Liver Health

Some people often wonder if hummus is good for your liver. Indeed, hummus is a great source of unsaturated fatty acids and fiber, both of which are essential to ensuring your liver is functioning at its peak performance. Specifically, the essential fatty acids found in the olive oil of hummus can help to decrease the amount of fat in your liver and thus reduce your risk of developing fatty liver disease.  

Tips For Eating Hummus

The best thing about hummus is that it’s not only good for you but also delicious. There seem to be endless ways to enjoy this spread. Even though you can find hummus at most grocery stores, the healthiest way to enjoy it is by creating homemade hummus. Simply:

• Add chickpeas to a food processor or high-quality blender.
• Add in tahini, lemon juice, olive oil, and salt.
• Blend for a few minutes until smooth.

One batch of homemade hummus should take about 5 minutes to make in your food processor or blender and can last for about three to five days in an air-tight container in the refrigerator. Some people use sesame seed paste instead of tahini if they desire a more decadent hummus.  

Once you have created your hummus, you can smear it on your favorite crackers, pita chips, pita bread, or tortillas instead of high-calorie spreads like dressings and mayonnaise. Or you can dip your fresh vegetables into it for a great way to include a serving of vegetables, fiber, and unsaturated fats. 

Sliced peppers, carrots, and cucumbers are excellent crunchy vessels to dip into hummus. If you are feeling adventurous, add some to your chickpea tomato salad or turkey pumpkin chili. Any choice to enjoy this creamy dip will provide you with many proven health benefits. 

The Takeaway

Hummus is a delicious dip full of nutrition and dietary fiber with multiple health benefits. Research proves that hummus can help fight chronic inflammation, decrease your risk of cardiovascular disease, aid in blood sugar levels, and even help achieve a quality gut microbiome.  

Best of all, hummus is easy to make and tasty to add to your daily diet.  

Bottom line, the multiple health benefits of hummus make it a healthy choice to add to your daily routine that can help you achieve your health goals and help you ward off many diseases. 

When someone has diabetes, eating healthy and nutritious food is a significant factor in controlling blood sugar levels and staying well. Choosing the right foods can help with preventing chronic diseases that can come along with uncontrolled diabetes. 

There are certain foods diabetes should and should not eat. For example, snacking on foods with a low glycemic index is one thing to intentionally do to help with blood sugar control and fuel for the day. 

What are good snacks for diabetes? The best snacks come from whole foods, not ultra-processed or full of sugar. Finding nutrient-dense foods to snack on with vitamins, minerals, and healthy fats can help keep blood sugar stable.

This article will review ten delicious healthy snacks for diabetes, snack foods to avoid, and a few tips for healthy snacking. It also applies to the health-conscious without diabetes and those who want to prevent it.

10 Healthy Snacks Diabetes: People Should Try

Snacks that promote optimal health for people with diabetes will generally be low in carbohydrates (carbs), high in protein, and full of healthy fats. It’s not necessary to cut out all carbohydrates since they become essential fuel for the body. 

When you choose carbs, they need to be good complex carbohydrate food sources that are high in fiber while low in sugars and starches since these can spike blood sugar levels.

Here are ten diabetes snack ideas that may help keep blood sugar levels stable while at the same time keeping you full and satisfied until your next meal.

Oatmeal

Oatmeal is a filling snack for any time of day that is heart-healthy and provides a wide range of health benefits^[1] related to blood sugar control, weight management, and gut health.

Snacks rich in soluble fiber foods like oatmeal can help improve glucose tolerance and lower insulin resistance. This is great news if you’re looking for snacks for type 2^[2] diabetes (T2D), which impairs and resists insulin, and type 1^[3] diabetes (T1D), which destroys insulin-producing cells and is also known as insulin-dependent diabetes.

Fiber helps to slow down the digestion process and the rate at which sugar is absorbed into the bloodstream. Since it slows digestion, this helps to keep you feeling fuller longer. 

You can eat oatmeal hot or prepare it ahead of time, like overnight oatmeal. You can add chia seeds to increase the amount of protein and healthy fats it provides.

There are many ways to adjust the flavor. For example, you can add a few berries to your oatmeal to increase its sweetness and add more fiber, or add nut butter to pack in the protein. 

Popcorn

Popcorn is a quick and healthy snack made from whole grains. You can take this on the go or fill up on this while you work. It fits in nicely for evening snacks for diabetes, too.

This is a very low-calorie snack; each cup of air-popped popcorn is only 31 calories. This snack contains fiber, B vitamins, potassium, and iron to help support digestion and maintain stable blood sugar levels. 

If you air-pop your popcorn kernels, you can choose which toppings to use. For example, there are spices like nutritional yeast for a cheesy flavor without dairy or olive oil for a robust, healthy fats flavor instead of butter. Be aware that store-bought popcorn can contain high amounts of salt and sugar. 

Nut Butter

This satisfying snack has a low glycemic index^[4] that can help maintain healthy blood sugar and is excellent for a high-protein diet. Nut butter contains healthy fats and fiber to help reduce cravings. 

This is a great on-the-go snack by itself, or you can pair it with vegetables or low-carb crackers. A few types of nut butter are

• Almond butter
• Peanut butter
• Brazilian nut butter
• Cashew butter

Pumpkin Seeds

Pumpkin seeds are a nutrient-dense food that makes a great snack to help with controlling blood sugar levels and weight management. They are full of omega fatty acids and fiber. Just one cup of pumpkin seeds can provide up to almost 50%^[5] of your daily fiber needs.

You can roast your pumpkin seeds and add olive oil for added health benefits. You can also buy these at the store, but you may need to check for options of low sodium before consuming them.  

Trail Mix

Trail mix is a great snack you can make yourself. Nuts are high in healthy fat, fiber, protein, and antioxidants to support your health goals.

Use plain nuts instead of honey roasted, add some sunflower seeds, healthy dark chocolate of over 70% cacao, and a little dried fruit like dried banana chips or raisins for a fiber-filled, diabetes-friendly on-the-go snack.  

Avocado

Avocados are a superfood and also a good choice of snacks for gestational diabetes.

These are full of fiber, protein, and heart-healthy monounsaturated fats to help maintain healthy blood sugar^[6]. It’s also one of the best low-sodium snacks for diabetes.

You can use avocado as a tasty snack in many ways besides just eating it by itself. For example, you can stuff this with tuna or mash it and mix it with chicken for an avocado chicken salad. 

Avocado also makes guacamole, a tremendous sugar-free dip. Just smash it up and mix in a little chopped garlic, lime juice, and a tiny pinch of salt. Use vegetables and low-carb chips to dip away. 

Vegetables

Vegetables are one of the best snacks for diabetes, types 1 and 2. This crunchy snack is full of fiber, helping to manage body weight and reduce your risk^[7] for heart disease.  

Vegetables like corn and potatoes will have a higher carbohydrate count, so make sure to take this into account when planning. 

Here are a few ways to enjoy this healthy snack:

• Hummus or charcuterie board loaded with veggies
• Celery sticks stuffed with peanut butter
• Pickles, if you aren’t on a low-sodium diet
• Raw veggies dipped in guacamole
• Cauliflower rice or smashed cauliflower as a rice or potato low-carb replacement
• Leafy greens in a salad topped with fruit
• Grilled or roasted vegetables with extra virgin olive oil and spices 

Olive

This superfood contains healthy fat that can help manage diabetes and keep your heart healthy. The olive oil it contains can help reduce the risk^[8] of type 2 diabetes. 

Olives also have high amounts of polyphenols like oleuropein^[9] which can help facilitate the pancreas to secrete insulin to stabilize blood sugar. You can find olives packaged in small to-go portions and stuffed with pimentos or cheese. 

Fruit

Eating fruit in moderation can be a refreshing snack for diabetes since it contains essential vitamins and minerals. The sugar from fruit is a complex carbohydrate and digests differently than the simple, refined sugars that can cause a blood sugar spike.

This study^[10] shows that consuming at least three servings of specific whole fruits, like apple slices, blueberries, and grapes, can reduce the risk of type 2 diabetes.  

Choose low-sugar fruit like berries, melon, and unsweetened applesauce; alternatively, mango and grapes have some of the highest amounts of sugar. You can also enjoy fresh fruit, frozen fruit, canned fruit without added sugars, or jams and jellies without added sugar. 

Sardines

Sardines are a healthy option if you’re on the hunt for zero-carb snacks for diabetes. These have 0 grams of net carbs and come in cans that are easy to take on the go and are already portioned out for you. 

Sardines contain vitamins, protein, and omega-3 fatty acids. These make a great snack for diabetes since they help to increase hormones that help to break down glucose.

Sardines that come in water make the best choice, while others may be in unhealthy oils or sugars. Adding a low-sodium hot sauce is one way to add flavor to this snack. 

Other fish like salmon and tuna are also safe to consume when dealing with diabetes. 

Snacks To Avoid

As there are foods that can help with diabetes and its symptoms, there are foods that can increase problems for diabetes like blood sugar resistance and neuropathic pain. Avoiding these foods can help protect your heart health and control blood sugar.

Refined And Processed Sugary Snacks 

For starters, diets high in processed sugar like fructose can do plenty of harm like raising blood sugar levels, promoting insulin resistance, and weight gain, and increasing the risk for diabetes complications. Obesity and diabetes are a dangerous combination.

Furthermore, sugar can cause inflammation^[11] in your body and prevent your immune system^[12] from functioning correctly. 

Unhealthy sugars can be found in products like 

• Flavored yogurt
• Candy 
• Milk chocolate
• Ice cream
• Sweet cereals
• Sweetened fruit juice
• Packaged snacks

Refined Grain Snacks

Refined grains are usually low in fiber and higher in carbs compared to whole grains. People who consume less refined grains lower the risk of developing type 2 diabetes. 

Studies find that people with diabetes and depression who eat high-carbohydrate foods experience a decrease in their brain function^[13] along with raising their blood sugars, supporting the brain-body connection^[14]. 

Some refined grains include 

• White rice
• White bread
• White flour
• Packaged snacks like crackers and pretzels

Since regular flour can significantly increase blood sugar levels after it’s broken down into sugar, there are alternatives you should choose from instead. For example, healthy pasta alternatives are available now, like those made with chickpeas or lentils, which are high in protein and fiber.

Snacks With Trans Fat

Trans fat foods are one to avoid for anyone, regardless of diabetes status. Studies show these have the potential to cause multiple health concerns^[15] like increased belly fat^[16], weight gain, inflammation, and insulin resistance^[17]. They can also increase the risk of cardiovascular disease by lowering good cholesterol levels. 

Foods that commonly have trans fats may show “partially hydrogenated” on the label. You can also find trans fats in

• Potato chips
• Fried foods
• Crackers
• Doughnuts
• Mayonaise 
• Vegetable Oil
• Shortening
• Margarine

Tips For Healthy Snacking

Snacking with diabetes doesn’t have to be complicated. Here are a few tips to intentionally get the most out of adding snacks to your day when you need to maintain healthy blood sugar. 

• Drinking water instead of sugary drinks, along with your snacks, will help you maintain adequate hydration and avoid blood sugar spikes. 
• Have a protein-filled snack before exercising. You may need one afterward, too!
• Checking the ingredient label should become a habit to avoid unhealthy ingredients and keep up with your carb count. Knowledge is power. 
• Having a plan and prepping your snacks ahead of time can help with portion control and ensure you’ll have healthy food waiting for you when you need it.

The Takeaway

Your choice of foods can significantly affect your health, especially for people with diabetes. In addition, there are snacks you can choose that will help you maintain the best quality of life and others that could add to insulin resistance. 

With a bit of planning to find healthy alternatives, snacks for diabetes can be something to look forward to eating and help manage blood sugar levels. Staying away from refined grains, sugars, and unhealthy fats can help maintain a healthy weight and prevent high blood sugar from being a common occurrence. 

Eating smaller meals often, via snacking, can help reduce dramatic ups and downs of blood sugar and keep you feeling full.

You know nuts are good for you, but there are so many – which one(s) should you focus on? It’s hard to know which nuts to prioritize, but we reckon this article will sway you as you learn about the unbelievable health benefits of almonds.

Almonds have the most science-backed health benefits of all nuts. The benefits range from weight loss, lower rates of chronic illnesses (such as dementia, heart disease, and high blood pressure), and even alleviating depression. Read on to find out why you should eat almonds every day.

10 Benefits Of Almonds For Your Health

Weight Loss

We think the more fats we eat, the more weight we gain. But what we’ve thought about fats and weight loss has been wrong – especially when it comes to almonds.

Almonds turn out to be the best nut for weight loss. They make you feel surprisingly full, which is why they’re so good at helping people lose weight.

If you’re worried about weight gain, you can rest assured that no study has ever linked consuming almonds to gaining weight. In fact, studies show people eat fewer calories overall^[1] after adding almonds to their diet.

So, eating almonds every day could even help you achieve sustainable weight loss. But it doesn’t have to be whole almonds – one of the benefits of almond milk is it could help you lose more weight than other kinds of plant milk.

Better Memory

If you’re feeling brain foggy or your memory isn’t what it used to be, almonds could help. 

Your brain’s processing speed depends on fat surrounding nerves (called myelin)– and all that fat needs to come from your diet. So it’s no surprise that studies show fat-rich nuts can increase brain power^[2], boost memory^[3], and even stave off dementia^[4]. 

Most neurocognitive disorders, such as dementia, involve brain inflammation. Inflammation can cause damage, which leads to brain function being affected. Almonds are especially rich in anti-inflammatory nutrients, which contribute to the benefits of almonds for brain health.

They contain monounsaturated fats, vitamin E, and antioxidants, anti-inflammatory nutrients that protect our brain cells from damage and keep them working at their best.

Helps With Depression

Scientists have linked depression with brain inflammation^[5]. The more inflammation affects your brain and nervous system, the higher your risk of depression. 

The most pro-inflammatory foods are refined, processed foods – the main culprits being vegetable oils and white carbs. On the other hand, eating anti-inflammatory almonds every day as part of a healthy diet may reduce inflammation and improve mood^[6] in people with depression.

Almonds are also rich in magnesium^[7], a mineral our brain needs^[8] to function optimally – especially when stressed. When you’re stressed, your brain uses up more magnesium, increasing the risk of a deficiency^[9]. 

Improved Sports Performance

Most athletes focus on getting enough protein and carbs to fuel their energy and boost muscle recovery. Hardly anyone thinks of the importance of healthy fats, and that’s one reason many athletes get repeatedly injured^[10].

Studies show^[11] that almonds can boost sports performance by improving energy utilization. They’re also high in L-arginine^[12], an amino acid suggested to improve performance. The vitamin E and antioxidants in almonds can also support your immune system^[13], which is crucial for optimal recovery.

Finally, almonds are high in protein, which is crucial for rebuilding and repairing muscle. These health benefits of almond butter make it a great addition to any post-workout smoothie or snack – especially if you’re getting bored of peanut butter.

Lowers Cholesterol Levels

You probably wouldn’t think of a high-fat food such as nuts as the best thing to eat for high cholesterol. But eating more healthy fats is one of the best ways to lower your cholesterol levels. One of the best nuts for the job is – you guessed it – the almond.

Eating a portion of 30 g of almonds per day can lower your LDL (bad) cholesterol levels^[14] and increase your HDL (good) cholesterol levels. 

Combining almonds and dark chocolate^[15] could lower cholesterol levels even more than almonds alone. What’s more, the antioxidants, such as vitamin E, in almond skin extract can lower levels of harmful oxidized LDL^[16] cholesterol.

The most important measure for lowering your cholesterol levels with almonds is making sure you’re eating them every day. Consider them your natural medication, and never skip a dose. This is another reason to try switching to almond milk, too.

Improves Heart Health

The health benefits of almonds go further than lowering cholesterol (which is already good for your heart^[17]). They also improve endothelial function^[18] after just 6 weeks of snacking on them. 

This means they can lower^[19] high blood pressure and put less strain on your heart, lowering your risk of heart disease and heart attacks.

Good For Diabetics

Consuming almonds every day can lower fasting blood sugar levels and improve blood sugar balance^[20] after eating a meal. When scientists compared almonds and peanuts to see which was best for diabetes, they found that almonds were much better for lowering HbA1c levels^[21] – a blood marker of diabetes. 

These effects on blood sugar might also contribute to the benefits of almonds during pregnancy by lowering the risk of gestational diabetes^[22].

The reason almonds seem to be good for diabetes might come down to another one of our benefits – the gut. A healthy gut is good for blood sugar because the bacteria digest and slow down the absorption of sugar. Some gut bacteria have even been linked to better weight loss maintenance.

Improves Gut Health

So many people struggle with gut issues, we almost feel it’s normal to be bloated and gassy. But it’s not normal – and you don’t have to feel bloated after every meal.

Refined foods^[23] are the worst things you can eat for your gut bacteria – especially foods like white carbs, sugar, and vegetable oils^[24]. Your gut needs whole foods because your microbes need fiber to survive. Without enough fiber, your gut bacteria levels will change and may lead to dysbiosis (too many bad bacteria and not enough good ones).

Almonds contain lots of fiber called “prebiotics”, which makes almonds good for feeding your gut microbes^[25]. Studies show^[26] that almonds increase levels of good bacteria^[27] and decrease levels of bad bacteria while increasing microbial diversity – the key to a healthy gut.

In the short term, adding more fiber or prebiotics might make you feel slightly more bloated as your gut community gets used to the food. Think of it like a population boom – there’s always going to be a bit of a frenzy at first while everyone finds a home, then things start settling down. 

However, almonds are a mild food to start off with to grow your gut colony with minimal side effects.

Relieves Stress

It’s not only high cholesterol and high blood pressure which can put stress on our heart. Too much mental stress can also increase your risk of a heart attack – and we can predict your risk using a measure called heart rate variability (HRV).

A high HRV signals a healthy heart and mental well-being. The more stressed you are, the lower your HRV^[28], and the higher your risk of a heart attack.

Here’s the good news. When scientists compared typical (unhealthy) snacks to snacking on almonds, the almond-eaters had a higher HRV^[29] when under mental stress. Eating almonds isn’t an excuse to continue putting yourself under stress, but it might make you more resilient when you need it.

Skin Health

Yes, almonds can even make you look younger. Some studies suggest almonds can protect your skin from damaging UV-B rays^[30], which can slow down skin aging. So much so, that you’ll even see a difference in your wrinkles in the mirror. 

When scientists instructed post-menopausal women to eat 20% of their daily calories in almonds, their wrinkle severity decreased by 16%^[31] over 24 weeks (that’s compared to the women in the control group, who ate a calorie-matched non-almond snack). Of course, this isn’t just for women – these are benefits of almonds for men too.

Scientists think the benefits of almonds for the skin come from their high levels of antioxidant nutrients, such as vitamin E, which protect your skin from oxidative damage. This makes almonds one of the best superfoods for your skin – and maybe even your hair.

This also explains the benefits of almond oil applied directly to your skin, as well as the benefits of almond oil for hair.

Nutrition Facts

There’s a good reason scientists have been studying almonds more than any other nut – they have amazing nutritional value. Almonds are a rich source of^[32] fatty acids, phytochemical polyphenols (healthy non-essential plant nutrients), protein, antioxidants, and essential vitamins and minerals such as vitamin E and magnesium. 

How Many Almonds Should You Eat A Day?

Almonds are so nutritious that adding a 50 g handful per day^[33] to your diet can noticeably raise your intake of healthy fats, vitamin E, and fiber. For optimal benefits, aim for eating 20% of your daily calories in almonds.

Almonds & Anti-Nutrients

However, like all nuts, almonds contain some anti-nutrients such as lectins, which can stop you from absorbing some of the nutrients. 

Most of the lectins^[34] are in the almond skins – and this is why you’ll hear about the benefits of almonds soaked in water.

Some people will tell you that the best way to reduce the anti-nutrients in almonds is by soaking and “activating” them, but this isn’t supported by scientific studies^[35]. Removing the skins could help, but lots of the nutrients are in the skins too.

Almonds are so nutritious the anti-nutrients shouldn’t get in the way of you eating them. So, if you feel like you’re missing out on some nutrients, have a daily snack of skin-on almonds. If you’re looking for an easy way to get the antioxidant benefits of red foods such as almond skins without the lectins, check out our recommended red superfood powders.

The Bottom Line: Is Eating Almonds Good For You?

Almonds are one of the most nutritious foods you can eat and have the most science-backed health benefits of all the nuts. There are practically no downsides, so – whether you want to lose weight, look younger, or improve your mental well-being – eating more almonds as part of a healthy diet can help.