Search Results for “soup” – The Nutrition Source

Potatoes

Brett O Otis — Tue, 05 Aug 2025 19:03:12 +0000

America loves potatoes, but they are also a global favorite and the fourth most popular food worldwide. Potatoes grow wild but were first cultivated as a crop in South America about 7,000 years ago. They require less land and water than other staple crops like rice and wheat.

Because fresh potatoes are relatively inexpensive and easy to grow, they once had a daily presence on American dinner plates. But popularity of fresh potatoes has gradually declined while processed potato products like French fries have increased. While often cited as the most consumed vegetable in the U.S., many health experts disagree with this categorization because of its lower nutrient content compared with other vegetables. For example, potatoes don’t count as vegetables on the Healthy Eating Plate.

Notable Nutrients

Potatoes are a source of:

A medium potato with skin provides a modest amount of fiber, about 2-3 grams. However, most of that fiber comes from the potato peel. Potatoes are also high in potassium, containing about 600 mg. Potassium levels are lower in cooked potatoes, as the mineral is lost during wet cooking methods such as boiling.

Potatoes and Your Health

When it comes to assessing potatoes and health, there are a few factors to consider, including their starch content, the way they’re served, and how they compare to other sources of carbohydrates. This summary is based on available research examining potatoes and various health outcomes, including diabetes, cardiovascular disease, weight gain, and mortality.

Impacts on blood sugar

Potatoes contain starch primarily in the form of amylopectin, which is rapidly converted to glucose and absorbed as blood sugar. This means potatoes contribute a high glycemic load, which can increase triglyceride levels and risk of type 2 diabetes.

At the same time, a smaller amount of starch in potatoes is in the form of amylose, which has long chains of glucose molecules that are more resistant to digestion and therefore called a resistant starch. Some varieties, such as Young or New Potatoes are harvested early and have a higher amylose content than mature potatoes. Generally, baked and microwaved fresh potatoes have more resistant starch than boiled potatoes. Boiling and then cooling fresh potatoes increases the amylose content and resistant starch. This will tend to reduce the glycemic load and potentially the risk of type 2 diabetes.

How is the potato served?

While fresh potatoes are virtually fat-free, oil or fats in the form of butter or cream are often added to popular potato products and dishes such as French fries, chips, and mashed or baked potatoes, adding significantly more calories and sometimes saturated fat. In addition, rich potato dishes are commonly paired with main entrees high in saturated fat and calories. Classic examples are burgers and French fries, sausage and hash browns, or meatloaf and mashed potatoes. Consuming potatoes with healthy fats like olive oil will slow the absorption of glucose and shift the fat contribution in a healthy direction.

Compared with other carbohydrates

Given their starchy quality, it may be practical to consider potatoes as a serving of bread or grains—rather than a vegetable—when planning a meal. However, this is not necessarily an even swap from a health perspective. Unlike potatoes in any form, whole grains have consistently been associated with lower risks of weight gain, diabetes, cardiovascular disease, and overall mortality. Thus, from a health perspective, this would suggest favoring whole grains over potatoes as a primary source of carbohydrates.

Bottom line

Although they aren’t considered a vegetable on the Healthy Eating Plate, potatoes do have some nutritional value, including a substantial amount of potassium and a modest amount of fiber.

Including a moderate amount of potatoes a few times a week as part of a balanced diet—preferably prepared with unsaturated plant oils and consumed with the skin intact—can be part of an overall healthy dietary pattern.

Practical Tips

Purchase

Choose potatoes that are firm without soft spots, mold, or a green tint just below the surface. The green color is caused by a toxin called solanine, which if eaten in excess can cause digestive symptoms like stomach upset and diarrhea in some people.

There are several types of potatoes, but generally they fall into two categories: starchy or waxy.

Starchy potatoes

Starchy potatoes are high in starch and low in water. Cooking breaks down the starches so the texture becomes soft and fluffy. Russet and Idaho potatoes fall into this category, and are ideal when mashed, baked, or fried.

Waxy potatoes

Waxy potatoes have a low amount of starch that causes a firm and moist texture when cooked. They retain their shape and so are often used to make potato salad, soups, stews, and casseroles. However, because of their firmness they do not mash well. Red Bliss and New Potatoes are examples. New Potatoes are actually just standard potatoes that are harvested early, when the starch content is lower, so they tend to be small and round.

All-purpose potatoes

All-purpose potatoes have a moderate amount of starch and therefore can be used in dishes that call for either waxy of starchy potatoes. Examples are Yukon Gold or Purple Peruvian.

What about sweet potatoes and purple potatoes?

Sweet and white potatoes are considered root vegetables but are classified in different botanical families. Sweet potatoes are recognized by their orange or yellow flesh, which is created by a high content of beta-carotene. They have a slightly lower glycemic load than white potatoes, which leads to a smaller blood sugar rise. People who are trying to control their blood sugar may choose sweet potatoes for this reason, but keep in mind that eating too much sweet potato can still cause blood sugar surges.

Purple potatoes are from the same botanical family as white potatoes, or Solanum tuberosum. Their nutrient and calorie content are similar, though as with sweet potatoes, purple potatoes have a slightly lower glycemic load. They also contain a plant chemical with antioxidant properties, called anthocyanin, that is found in blueberries, blackberries, grapes, red cabbage, and eggplant.

Storage

Place potatoes in a mesh bag, basket, or cardboard box to allow for air to flow. Store them in a dark, dry, cool location away from the stove and sink. Do not refrigerate potatoes as the moisture can cause spoilage. Storing them in a closed bag or container without airflow can also cause moisture to collect, leading to spoilage.

Make

Before cooking, scrub the skins well as these are edible and nutritious.
Pierce the potato with a fork 4-5 times, which allows steam to escape.

If cooking in an oven, place on a baking sheet lined with aluminum foil in a preheated oven to 400 F. Bake for 45-60 minutes or until flesh is tender. Allow potatoes to cool a few minutes before slicing.
- If microwaving, place on a microwave-safe dish and heat on high 6-9 minutes (for smaller potatoes, use the lesser time). Turn potatoes bottom side up halfway through cooking to ensure even heating. Allow potatoes to cool a few minutes before slicing.
If boiling on the stove, peel potatoes and cut into 1-inch cubes. Rinse well in a colander. Transfer potatoes to a pot and add water until cubes are completely covered. On medium-high heat, cover the pot and let potatoes simmer until tender, usually about 15-20 minutes. Drain the potatoes in a colander and season as desired.

Serve

For baked potatoes: Instead of slathering the usual butter or sour cream, try nutritious and flavorful toppings such as plain Greek yogurt, bean chili, or cooked broccoli with a sprinkle of shredded cheese.
For mashed potatoes: Use a fork, masher, or blender to puree the cooked potatoes. Add liquid such as water, broth, or milk if a smoother consistency is desired. Season with a dash of salt, pepper, spices, or herbs as desired.
For homemade fries: Leaving the skin on, wash and cut a medium potato in half and then halve again a few times to create 8-10 wedges. Brush each wedge with olive oil and arrange in a single layer on a baking sheet. Sprinkle with a pinch of salt and herbs or spices if desired. Bake at 375 F for 25-35 minutes or until tender.

Did You Know?

Although China is known for its rice consumption, it is the world’s top producer of potatoes, followed by India. The United States is fifth in potato production.

Research Review: Potatoes and Health

A closer look at the research examining the association of potatoes with various chronic diseases and health outcomes.

Diabetes

A 2006 prospective study of more than 84,000 nurses followed for 20 years found that those who ate the highest total potato intake (about 1 potato daily) and French fry intake (about 2-3 servings weekly) had a 14% and 21% increased risk, respectively, of type 2 diabetes (T2DM). Switching from one serving of whole grains daily to one serving of potatoes increased the risk of T2DM by 30%. Being obese increased the risk of T2DM further. After adjusting for confounders, the authors suspected that the high glycemic load of potatoes and trans fat content of French fries from the types of oils used were the main contributors to increased diabetes risk.
A study in 2016 with three large cohorts of men and women found that higher intakes of potatoes (including baked, boiled, mashed, and French fries) were associated with an increased risk of T2DM; most of the increased risk came from French fries. There was a 33% increased risk when comparing the highest potato intakes (7 or more servings weekly) with the lowest intakes (less than 1 serving weekly). This result was independent of body mass index and other risk factors. Replacement of potatoes with the same amount of whole grains was associated with a lower risk of T2DM.
A prospective study in 2025 that followed more than 205,000 men and women for over 30 years shared similar findings of prior cohort studies but added further insights by differentiating cooking methods. It separated out fried potatoes from baked, boiled, and mashed potatoes.
- For every three servings of French fries eaten per week, the risk of developing T2DM jumped by 20%. Potatoes cooked with the other methods did not appear to increase risk.
- The authors also looked at “swaps”: Replacing three servings per week of any type of cooked potato with whole grains was associated with a lower risk of T2DM. Specifically, a 19% lower risk when replacing French fries and a 4% lower risk for replacing non-fried potatoes.
- In contrast, replacing boiled, baked, or mashed potatoes with white rice (a refined grain) appeared to increase the risk.
- The authors also conducted meta-analyses of potatoes and whole grains in relation to risk of T2DM, which were consistent with these new analyses.

Weight gain

A large prospective study of 136,432 U.S. men and women under age 65 and free of major chronic diseases found that greater consumption of starchy vegetables—especially potatoes—was linked to more weight gain over four years. One daily serving of French fries was associated with an average weight gain of 3.75 pounds (1.7 kg), while baked, boiled, or mashed potatoes were linked to 0.66 pounds (0.3 kg) of weight gain. In contrast, replacing French fries with whole grains was associated with 4 pounds (1.8 kg) less weight gain, and swapping out other forms of potatoes led to 0.44 pounds (0.2 kg) less weight gain. These findings highlight the role of carbohydrate quality and preparation methods in long-term weight control.
A cross-sectional study looked at potato intakes in 2,696 men and women, and specifically how the potatoes were prepared and the overall diet quality. It also analyzed blood pressure and body mass index (BMI). The study found that fried potato intake was directly related to increased blood pressure and BMI in women, but non-fried potato intake was not. A high intake of fried potato meals along with a nutrient-poor diet was associated with even greater increases in blood pressure in women, but not men. Blood pressure was not associated with fried potato meals when the overall diet was of higher nutritional quality

Cardiovascular disease

A higher intake of baked, boiled, or mashed potatoes or French fries (4 or more servings daily) was associated with an increased risk of developing hypertension compared with those with low intakes (less than 1 serving a month), in three large cohorts of adult men and women. Replacing 1 serving a day of baked, boiled, or mashed potatoes with 1 serving of non-starchy vegetables lowered the risk of hypertension. The authors stated that the higher glycemic load of potatoes may negatively affect blood pressure, as high blood sugar after meals can lead to inflammation and dysfunction of small arteries.
In a large cross-sectional study of more than 43,000 adults in Norway, authors measured an association of boiled potatoes and body mass index, blood pressure, and blood lipids, all of which are risk factors for cardiovascular disease (CVD). After adjusting for other CVD risk factors including age, smoking, exercise, alcohol, and other foods, no significant associations with CVD risk factors were found. Those who ate boiled potatoes daily had a slightly higher prevalence of higher waist circumference and high triglycerides compared with those who ate boiled potatoes less than once weekly. The authors noted that they did not measure total calorie intake, so it was unclear if those eating the most potatoes also ate more calories, leading to greater belly fat.

Mortality

In a large prospective National Institutes of Health-AARP study of 410,701 older adults followed for about 15 years, potato intake and overall deaths and deaths from specific causes such as cardiovascular disease and cancer were examined. A food questionnaire was given once at the beginning of the study. Eating baked, boiled, mashed, French fries, or potato salad 7 or more times a week was associated with a 17% higher risk of overall mortality compared with participants who ate potatoes less than once a week.
- However, the authors noted that higher potato intakes were associated with other behaviors linked to higher death rates, such as smoking and alcohol use. High potato intakes were also associated with a history of diabetes, high BMI, and participants reporting poor or fair health. After adjusting for these various risk factors, the association was no longer significant.
- Potato intake was not associated with a higher risk of death from specific conditions including cancer, heart disease, diabetes, or respiratory disease. There was no association found for different preparation methods, with the exception of French fries, which was associated with a higher risk of cancer-related deaths. However, this analysis did not compare potatoes with sources of carbohydrates like whole grains or vegetables, which have been associated with lower risks of premature death in many studies.

Potatoes in the News

Looking for more information on potatoes and health? Here are some articles we think are worth your time:

Potatoes may increase risk of type 2 diabetes—depending on their preparation | Harvard Chan News

About This Page

Written by: The Nutrition Source Editorial Team

Reviewed by: Walter C. Willett, MD, DrPH; Seyed Mohammad Mousavi, PhD

Updated: August 7, 2025

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Food Additives

Brett O Otis — Fri, 25 Jul 2025 20:23:55 +0000

Who isn’t perplexed by certain ingredients listed on a food label? Unfamiliar terms like cellulose gum, maltodextrin, soy lecithin, or carrageenan might make you wonder if they are healthy or not. These are all types of food additives, defined as substances not typically found in food but added to enhance the texture, flavor, or color. They also prolong shelf-life by delaying bacterial growth and spoilage.

Health and Safety

Additives in ultra-processed foods have increasingly been questioned as possible contributors to health problems. However, research in this food category in relation to human health is still scarce. There are no gold standard biomarkers or measures of disease available in relation to food additives. It is also difficult to single out the effects of one additive, as ultra-processed foods typically contain several additives as well as added sugar, salt, or unhealthy fats.

What does Generally Recognized as Safe (GRAS) mean?

Under the Federal Food, Drug, and Cosmetic Act from the U.S. Food and Drug Administration (FDA), any ingredient that is intentionally added to food is classified as a “food additive,” which is subject to close review and approval by the FDA. However, certain ingredients are exempt from FDA review including those categorized as GRAS, which is an acronym for Generally Recognized As Safe. These ingredients have evidence of their safety, and are generally recognized by qualified experts as having been shown to be safe for use in foods. Examples of GRAS ingredients are vinegars, table salt, sugar, spices, preservatives like sodium benzoate and citric acid, thickeners like xanthan gum, and flavor enhancers like monosodium glutamate.

Though GRAS ingredients must meet the same safety standards as food additives and the same quantity and quality of information that would support the safety of a food additive, there is a significant difference: they are not evaluated prior to use in commercial products nor are they monitored for safety by the FDA. Food manufacturers determine an ingredient’s GRAS classification and safety, but do not have to report its use to the FDA.

This has drawn fire from some consumer groups who believe that food industries may abuse this allowance and use ingredients with potentially harmful health effects that are submitted under the GRAS classification. One example of GRAS substances later found to be unsafe were artificial trans fats that were classified as GRAS until 2015 and widely used in processed packaged foods. After substantial scientific evidence showed significant harm from trans fats, they were later banned from the U.S. food supply.

Consumer groups have advocated for changes to the GRAS system, such as not basing GRAS classification on unpublished studies or made by experts who have ties to a food industry creating a conflict of interest, and to make all GRAS notifications mandatory and public, rather than voluntary.

Below we explore some common food additives (many of which are Generally Recognized as Safe [GRAS]), defining what they are, why they’re added, and any known health impacts.

People who are avoiding soy due to allergies or other health reasons may wonder if soy lecithin contains soy. The allergenic protein component in soy foods is usually removed during processing, so soy lecithin should be safe with a soy allergy unless the allergy is very severe.
Although there is vast research on the health effects of soy protein and soy isoflavones, there is little with soy lecithin.
A few laboratory studies and small clinical trials suggest that soy lecithin may have a beneficial effect on cholesterol levels, but more evidence is needed.

About This Page

Written by: Nancy Oliveira, MS, RD, LDN, CDCES

Reviewed by: Teresa Fung, MS, RD, ScD

Updated: July 25, 2025

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Seaweed

Jessie Powell — Wed, 09 Aug 2023 21:17:09 +0000

Seaweed may bring to mind the slippery green, red, and brown plants that curl around your toes when walking in the ocean, or mounds of dried tangles washed up on shore. It may be less recognized as an aquatic food on your dinner plate. But certain types of “seaweed” (the common name for countless species of marine plants and algae) have been consumed globally for centuries and are a staple of East Asian and Pacific cuisines. They are rich in polysaccharides, a type of carbohydrate, that is used by the food industry as a thickener and emulsifier. These polysaccharides also act like dietary fibers and promote gut health as a prebiotic food source for beneficial gut bacteria. Seaweed has been labeled a functional food or nutraceutical because of its disease-preventive components, like polyphenols, carotenoids, and omega-3 fatty acids. Because of this, seaweed or its components are sometimes supplemented to foods to improve their nutritional and antioxidant profile. An example would be adding seaweed polysaccharides to noodles, flour, or biscuits. [1] Yet the evidence from human studies substantiating health claims about seaweed, particularly as a nutraceutical supplement, is still lacking. [2]

As the common name suggests, much of our seaweed, called macroalgae, are marine algae harvested from the ocean. Algae and other aquatic plants (such as water spinach, or Ipomoea aquatica) also grow in rivers, lakes, and other bodies of water. However not all of species of algae are edible, and some may even be toxic.

This page primarily focuses on marine algae, of which there are several thousand types classified into three main groups:

Brown algae, or Phaeophyceae
- Kelp – kombu, wakame
- Fucus – hijiki
Red algae, Rhodophyceae – nori or purple laver, dulse, carrageen
Green algae, or Chlorophyceae – sea grapes, sea lettuce, chlorella

Source Of

Seaweed is low in calories due to its high content of fiber and water, but potentially rich in minerals absorbed from seawater. It also contains an amino acid called glutamic acid, which is converted into glutamate that imparts a rich umami flavor when added to recipes. However, it is important to note the wide variation in nutrient content depending on the species of seaweed, and the location and time of harvest. It may contain:

Fiber, soluble and insoluble
Polysaccharides
Polyunsaturated essential fatty acids (DHA and EPA)
Iodine (Laminaria and other brown seaweed)
Potassium
Iron (Sargassum brown seaweed)
Magnesium (Laminaria japonica brown seaweed)
Sugar alcohol (mannitol, sorbitol)
Phytochemicals (polyphenols, carotenoids)
Sodium varies widely: 100 grams or about 1/4 cup raw provides 9 mg in agar, 48 mg in laver, 233 mg in kelp, 872 mg in wakame

Does seaweed contain vitamin B12?

Nori (purple laver), the dried edible seaweed used to make sushi rolls, is sometimes promoted as a plant source of vitamin B12. [3] It does contain small amounts of active vitamin B12, but the amount varies among types of seaweed, with some containing none. Vitamin content may also vary depending on the region from which it is harvested. Therefore, it is not considered a reliable food source of this vitamin.

Seaweed and Health

Seaweed is not a major source of dietary protein, especially because it tends to be eaten in small quantities, but also the digestibility of the protein in the gut may be low. Interestingly, even among seaweeds that contain less protein, it is a high-quality protein containing all nine essential amino acids. Seaweed is very low in fat but contains small amounts of polyunsaturated fats, particularly omega-3 fatty acids. [4] Seaweed is a good source of various fibers, including polysaccharides, agar, alginate, carrageenan, and cellulose. These fiber types have long been used by the food industry to help improve the texture and stability of processed food products due to their thickening and emulsifying properties. In the human digestive system, they bind to water and reduce speed of digestion, which in the case of most fibers, can help prevent constipation, control blood sugars, and promote satiety and weight loss. [5]

Epidemiological research on associations of dietary seaweed and cancer, mainly from Japan, has not shown any clear associations. [6] A large prospective study of Japanese men and women showed that diets including seaweed were associated with a decreased risk of cardiovascular disease and deaths from any cause. [7]

Research is still in its early stages on the health-promoting properties of seaweed and seaweed components in supplement form, with mostly laboratory and animal studies and small randomized trials. However, larger human trials are needed because it is unclear how well these seaweed components are absorbed and digested in the body.

Proposed benefits include

Weight control. Some research suggests alginate, a fiber in brown seaweed, suppresses hunger and reduces calorie intake. [8,9] Alginate and beta glucan in seaweed may prevent blood sugar surges and control appetite by slowing digestion. [2] The fermentation of seaweed fibers by bacteria in the colon into short-chain fatty acids is also associated with weight regulation.
Prebiotic. Laboratory and animal studies have shown the prebiotic effects of polyphenols and fibers like polysaccharides (fucoidans, alginate, carrageenans) in seaweed. [2,10,11] These fibers are fermented by bacteria to produce short-chain fatty acids that support gut health, protect against pathogens, and promote immunity, as well as support the growth of healthful gut bacterial strains. [11]
Anticancer. Fucoidan is a polysaccharide found in brown seaweed that is sold in supplement form, labeled by the Food and Drug Administration as GRAS (Generally Recognized As Safe). Laboratory studies show that it can slow blood clotting (acting as a blood thinner), lower cholesterol, and may prevent the growth of cancer cells and have immune-boosting effects, but human studies are needed. [1,2]
Antioxidant. Plant chemicals called polyphenols are bound to the cell walls of seaweed, which have been shown in some studies to have anticancer and antioxidant effects by protecting the cells from damage. Animal studies have shown that these seaweed polyphenols may also affect the breakdown and absorption of glucose and fats, causing a reduction in total cholesterol and blood glucose. [2]

Algal oil: An alternative to fish oil

Omega-3 fatty acids are a type of polyunsaturated fat found in some fish and plant foods. They are essential to the body and found in many cell membranes, including the brain and eyes. DHA and EPA are two main forms of omega-3s. Although research shows that food sources of omega-3s are more strongly associated with health benefits than supplements, fish oil supplements are quite popular. A plant-based and environmentally-friendly alternative to fish oil is algal (or algae) oil that also contains omega-3s, mostly DHA. Algal oil is extracted from seaweed and other types of algae. Oily fish like salmon obtain DHA and EPA by eating algae. Some research has shown that the health benefit of algal oil supplements may be comparable to fish oil supplements. [12,13] The unsaturated fats in algal oil supplements are susceptible to oxidation and spoilage, so they should be stored in a cool dark area and used by the expiration date.

Potential adverse effects

Seaweed is sometimes labeled a “superfood,” rich in plant chemicals and minerals, increasing the chance that people may want to consume it daily or even several times a day. Processed seaweed products like seaweed chips are growing in popularity as a low-calorie alternative to potato chips. But there are safety concerns when overeating seaweed, mainly due to a high concentration of trace minerals and heavy metals in certain types:

Iodine. Seaweed, especially kombu, is one of the richest food sources of iodine, a trace element that the body needs in small amounts. The Recommended Dietary Allowance (RDA) for iodine in adults is 150 micrograms daily, and the tolerable upper limit is 1,100 micrograms. One serving of dried nori, about 10 grams of dry weight, contains 232 micrograms of iodine (155% of the RDA). A serving of processed seaweed chips (about 5 grams) contains about 80 micrograms of iodine. In comparison, the average intake of seaweed in Japan is about 10 grams a day. [6]
- Excessive intakes can sometimes lower the production of thyroid hormones and lead to a condition called hypothyroidism. However, because iodine content varies so widely among seaweeds, it is difficult to provide accurate dietary guidance on seaweed intake and thyroid health. Studies have found that regular intake of seaweed (several servings a week) can increase blood levels of thyroid stimulating hormone, which is a risk factor for hypothyroidism. [14] Generally, high iodine intakes do not cause health problems in most healthy people, but certain groups may be more sensitive to excessive iodine and should limit their intake of seaweed products. These include people with existing thyroid disorders, either hypothyroidism or hyperthyroidism (excess production of thyroid hormones), school-aged children, and infants. [15]
Heavy metals. Both fresh and dried seaweed may contain heavy metals such as arsenic, mercury, cadmium, or lead, depending on the habitat from which they were sourced. [16] Seaweed absorbs these metals when growing in contaminated areas, such as from industry or poor sewage systems. Consuming these seaweeds in small or infrequent amounts carries low risk to human health, but a regular or high intake may increase risk.
- Some seaweeds contain inorganic arsenic, which is considered toxic and poses health risks; it is associated with an increased risk of cardiovascular disease, diabetes, and neurodegenerative disorders, and an increased incidence of lung, skin, and bladder cancers. [2,6] However, the type of arsenic in most seaweeds is called arsenosugars, which is not the inorganic type though its health effects are unclear. A few seaweed types contain high amounts of inorganic arsenic like Laminaria digitate (a tough inedible brown species) and hijiki. Hijiki is commonly sold in Japanese restaurants and supermarkets as an ingredient in soups, salads, and appetizers. There is no documented evidence of health problems from arsenic intake in hijiki; however, health organizations from some countries including the United Kingdom and Australia have recommended avoiding hijiki. [17,18] It is also included on California’s Proposition 65 list of foods that contain chemicals found to cause cancer or birth defects. If hijiki is a concern to you, check the ingredients list on food labels of seaweed products (or contact the manufacturer if the type is not specified) and ask restaurants if hijiki is used in their seaweed dishes. Low-arsenic seaweed types that are safe to eat include wakame, kombu, and nori.
- Seaweed supplements may also contain these heavy metals, as they are not reviewed by the U.S. Food and Drug Administration for safety or effectiveness before they are sold to consumers. The type and location of harvest of seaweed extracts used in the supplements is not required information to be disclosed by supplement companies, nor is it known if these industries conduct thorough analysis of their nutrient and metal concentrations. [5]
Other effects. Other potential side effects when eating seaweed include a laxative effect or irritation of the digestive tract in sensitive individuals. This is more commonly seen when people eat seaweed in large amounts or very frequently.

Is carrageenan safe to eat?

Healthy Longevity

Jessie Powell — Fri, 18 Nov 2022 18:35:14 +0000

Longevity is the achievement of a long life. We may hope for longevity so that we can experience many years of quality time with loved ones or have time to explore the world. But living to a ripe old age doesn’t necessarily mean healthy or happy longevity if it is burdened by disability or disease. The population of people over age 65 has grown more quickly than other age groups due to longer life spans and declining birth rates, and yet people are living more years in poor health. [1] Therefore, we will explore not just one’s lifespan but healthspan, which promotes more healthy years of life.

What you do today can transform your healthspan or how you age in the future. Although starting early is ideal, it’s never too late to reap benefits.

Five Key Lifestyle Factors

Researchers from Harvard University looked at factors that might increase the chances of a longer life. [2] Using data collected from men and women from the Nurses’ Health Study and Health Professionals Follow-up Study who were followed for up to 34 years, researchers identified five low-risk lifestyle factors: healthy diet, regular exercise (at least 30 minutes daily of moderate to vigorous activity), healthy weight (as defined by a body mass index of 18.5-24.9), no smoking, and moderate alcohol intake (up to 1 drink daily for women, and up to 2 daily for men). Compared with those who did not incorporate any of these lifestyle factors, those with all five factors lived up to 14 years longer.

In a follow-up study, the researchers found that those factors might contribute to not just a longer but also a healthier life. [2] They saw that women at age 50 who practiced four or five of the healthy habits listed above lived about 34 more years free of diabetes, cardiovascular diseases, and cancer, compared with 24 more disease-free years in women who practiced none of these healthy habits. Men practicing four or five healthy habits at age 50 lived about 31 years free of chronic disease, compared with 24 years among men who practiced none. Men who were current heavy smokers, and men and women with obesity, had the lowest disease-free life expectancy.

Five factors for a longer and healthier lifespan

Healthy diet – The prevalence of hypertension (high blood pressure) and dementia increases with age. Eating patterns such as those from the DASH, MIND, and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages. A multivitamin-mineral supplement may also help to improve cognitive function and memory in some people, according to large randomized controlled trials.
Regular exercise – Regular physical activity lowers the risk of several chronic conditions that increase with age including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline. Exercise also helps to lower anxiety and blood pressure, and improve sleep quality. The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services first recommends to move more and sit less, with some activity better than none. For additional health benefits, they advise a minimum of 150-300 minutes weekly of moderate to vigorous activity, like brisk walking or fast dancing, as well as two days a week of muscle-strengthening exercises. Older adults who are at risk for falls may also wish to include balance training such as tai chi or yoga. See additional physical activity considerations for older adults.
Healthy weight – Determining one’s healthy weight range is unique for each person. Factors to consider include reviewing current health conditions, family history, weight history, and genetically inherited body type. Rather than focusing on scale weight alone, monitoring an increase in harmful visceral “belly fat” and weight change since age 20 may be useful.
Not smoking – Smoking is a strong risk factor for cancer, diabetes, cardiovascular disease, lung diseases, and earlier death as it promotes chronic inflammation and oxidative stress (a condition that can damage cells and tissues). [2] Smoking harms nearly every organ of the body. Quitting greatly reduces the risk of these smoking-related diseases. [4]
Moderate alcohol – Research finds that moderate drinking, defined as 1 drink daily for women and 2 drinks daily for men, is associated with lower risk of type 2 diabetes, heart attacks, and early death from cardiovascular disease. Low to moderate amounts of alcohol raises levels of “good” cholesterol or high-density lipoprotein (HDL) and prevent small blood clots that can block arteries. However, because alcohol intake—especially heavier drinking—is also associated with risks of addiction, liver disease, and several types of cancer, it is a complex issue that is best discussed with your physician to weigh your personal risk versus benefit.

Additional Factors for Healthy Longevity

Beyond the five core lifestyle habits mentioned above, a growing body of research is identifying additional factors that may be key to increasing our healthspans:

Having life purpose/meaning. Research shows that having a sense of meaning or purpose in daily life is associated with better sleep, healthier weight, higher physical activity levels, and lower inflammation in some people. [5,6] It also promotes optimism. If people are healthier at older ages, they can potentially contribute more to their family, community, and society as a whole. [1] This translates to being stronger and more mobile to assist younger generations with childcare or other family activities, working beyond retirement age, volunteering for local causes, pursuing pleasurable hobbies, and engaging in community groups. In reciprocation of these activities, people reap a sense of meaning and purpose.
Social connections. Studies of adults 50 years and older show that loneliness and social isolation are associated with a higher risk of disease, disability, and mortality. [7-10] The U.S. Health and Retirement study comprised of 11,302 older participants found that almost 20% met criteria for loneliness. [7] Those who experienced persistent loneliness had a 57% increased risk of early death compared with those who never experienced loneliness; those who were socially isolated had a 28% increased risk. Participants who experienced both loneliness and social isolation showed signs of advanced biological aging (e.g., chronic inflammation that can increase the risk of morbidities). Conversely, people experiencing cognitive decline may have less social contact due to greater difficulty initiating and maintaining social interactions. [11]
Brain stimulation. Stressing the brain or doing activities that entail strenuous mental effort, such as learning a new skill, language, or exercise format during leisure time may reduce the risk of cognitive decline. Research has shown a strong association of attaining higher education and engaging in work that is intellectually demanding with a lower risk of dementia, Alzheimer’s disease, and cognitive impairment. [10,12]
Improving sleep quality. Research is still inconclusive, but some reports suggest that insomnia is associated with higher rates of Alzheimer’s disease (AD) and other forms of cognitive decline. Chronic disrupted sleep may lead to systemic (throughout the body) inflammation, which is a precursor to the development of beta-amyloid plaques in the brain as found with AD. [13] The reverse can also occur with advanced stages of AD causing disturbed circadian rhythms that regulate sleep. However, a cohort study of 1,629 adults aged 48 to 91 years from the Alzheimer’s Disease Neuroimaging Initiative did not find that sleep disturbance affected cognitive decline in later years. [14]
Intermittent fasting. Animal research shows that caloric restriction over a lifetime, such as with intermittent fasting, increases lifespan. [15] The body responds to fasting with improved regulation of blood glucose, greater stress resistance, and decreased inflammation and production of damaging free radicals. During fasting, cells remove or repair damaged molecules. [15] These effects may prevent the development of chronic disorders including obesity, diabetes, cardiovascular disease, cancer, and neurological decline including Alzheimer’s disease. [16] Other effects of intermittent fasting in animals include better balance and coordination, and improved cognition, specifically with memory. Human studies have found improved insulin sensitivity, lower blood pressure, decreased LDL cholesterol, and weight loss. [15,17] However, human studies and randomized controlled trials on the effects of fasting on aging and longevity are still needed.

How sensory changes with aging affect how we eat

We know that taste is key when enjoying a meal, but what about the smell, texture, appearance, colorfulness, mouthfeel, and even the sound of food (how it crunches in the mouth or sizzles when cooking)? These are the human senses that contribute to the eating experience and influence our food choices. [18]

These senses can decline over time for various reasons: normal aging, which causes a gradual decrease in taste and smell; prescription drugs that reduce taste sensitivity and promote dry mouth or lack of saliva; deficiencies in micronutrients such as zinc that reduce taste; and poor dentition with tooth loss or dentures leading to chewing problems. [19] Up to 60% of adults 70 years and older may lose their sense of taste. [20] With this loss may come heavier seasoning of food with sugar and salt. [21] They may prefer softer lower-fiber foods that don’t require much chewing. Poor taste and smell in the elderly is associated with lower dietary quality and poorer appetite. [22]

Food aromas are important as they trigger the release of saliva, stomach acid, and enzymes in preparation for digestion. [23] The scent of food can trigger the release of dopamine and serotonin, causing a feeling of wellbeing to encourage eating. An impaired sense of smell in older adults is also associated with less variety in food choices and poorer nutrition, but can also lead to increased food intake and weight gain in some individuals. [23]

Seasoning food more liberally with sodium-free herbs, spices, and vinegars may help to compensate for sensory deficiencies. Using foods with a savory umami quality like mushrooms, tomatoes, some cheeses, and yeast can boost richness and flavor. Another sensory aspect of food called “kokumi” describes a full and rich mouthfeel—such as that experienced from a minestrone soup, an aged cheese, or a seafood stew simmering for many hours. If poor appetite from sensory loss is a problem, providing variety through different textures, smells, and colors in the meal may stimulate an increased desire to eat. [21]

Eating and food preparation are also important activities offering socialization and mental stimulation such as when learning new cooking skills. Preparing meals helps to reduce sedentariness as there are several action steps involved: selecting and purchasing, washing and chopping, and cooking the ingredients.

Spotlight on longevity in Japan

Japanese women and men currently live five to six years longer than Americans, so their practices are of great interest. In Japanese families, elders are highly revered and households are intergenerational. Japanese elders are generally healthier than Western elders, but is this the chicken or the egg? Does better health from good lifestyle habits allow them to stay physically active and involved in society so they remain a valuable asset and reap psychosocial benefits, or is it the culture that reveres elders so they have better mental health, less loneliness, and better healthcare so that they stay healthier longer? Japan has also largely avoided the epidemic of obesity that the U.S. is experiencing; for example, the prevalence of obesity among U.S. women is about 37% but among Japanese women is less than 5%. [24] This difference is certainly an important contributor to differences in life expectancy, but raises questions about how the Japanese have been able to control their weight. In recent years, diets in Japan have become more similar to those in the U.S. but they still eat smaller portions, more fermented foods, less sweets, and less red meat.

Looking Ahead

Identifying additional factors that improve and extend our healthspans is an active area of scientific inquiry. In the meantime, current research findings are encouraging, and underscore the importance of following healthy lifestyle habits throughout one’s life course. That said, sticking to these behaviors is easier said than done, and public policies must support and promote these habits by improving the food and physical environments that surround us.

References

Oral Health

admin — Fri, 19 Aug 2022 03:37:35 +0000

“There is no health without oral health.” You may have heard this statement but what does it mean? The health of our mouth, or oral health, is more important than many of us may realize. It is a key indicator of overall health, which is essential to our well-being and quality of life.

Although preventable to a great extent, untreated tooth decay (or cavities) is the most common health condition worldwide. When we think about the potential consequences of untreated oral diseases including pain, reduced quality of life, lost school days, disruption to family life, and decreased work productivity, making sure our mouths stay healthy is incredibly important. [1]

What Is a Healthy Mouth?

The mouth, also called the oral cavity, starts at the lips and ends at the throat. A healthy mouth and well-functioning teeth are important at all stages of life since they support human functions like breathing, speaking, and eating. In a healthy mouth, tissues are moist, odor-free, and pain-free. When we talk about a healthy mouth, we are not just talking about the teeth but also the gingival tissue (or gums) and the supporting bone, known together as the periodontium. The gingiva may vary in color from coral pink to heavily pigmented and vary in pattern and color between different people. Healthy gingiva is firm, not red or swollen, and does not bleed when brushed or flossed. A healthy mouth has no untreated tooth decay and no evidence of lumps, ulcers, or unusual color on or under the tongue, cheeks, or gums. Teeth should not be wiggly but firmly attached to the gingiva and bone. It should not hurt to chew or brush your teeth.

Throughout life, teeth and oral tissues are exposed to many environmental factors that may lead to disease and/or tooth loss. The most common oral diseases are tooth decay and periodontal disease. Good oral hygiene and regular visits to the dentist, combined with a healthy lifestyle and avoiding risks like excess sugar and smoking, help to avoid these two diseases.

Oral Health and Nutrition: What You Eat and Drink Affects Your Teeth

Just like a healthy body, a healthy smile depends on good nutrition. A balanced diet with adequate nutrients is essential for a healthy mouth and in turn, a healthy mouth supports nutritional well-being. Food choices and eating habits are important in preventing tooth decay and gingival disease.

Minerals like calcium and phosphorus contribute to dental health by protecting and rebuilding tooth enamel. [2] Enamel is the hard outer protective layer of the tooth (fun fact: enamel is the hardest substance in the human body). Eating foods high in calcium and other nutrients such as cheese, milk, plain yogurt, calcium-fortified tofu, leafy greens, and almonds may help tooth health. [2] While protein-rich foods like meat, poultry, fish, milk and eggs are great sources of phosphorus.

When it comes to a healthy smile, fruits and vegetables are also good choices since they are high in water and fiber, which balance the sugars they hold and help to clean the teeth. [2] These foods also help stimulate saliva, which helps to wash away acids and food from teeth, both neutralizing acid and protecting teeth from decay. Many fruits and vegetables also have vitamins like vitamin C, which is important for healthy gingiva and healing, and vitamin A, another key nutrient in building tooth enamel.[2]

Water is the clear winner as the best drink for your teeth—particularly fluoridated water. It helps keep your mouth clean and helps fight dry mouth. Fluoride is needed regularly throughout life to protect teeth against tooth decay. [3] Drinking water with fluoride is one of the easiest and most beneficial things you can do to help prevent cavities.

Is carbonated water a healthy choice for my teeth?

According to available research, carbonated or “sparkling” water, although slightly more acidic than regular water, is generally fine for your teeth. [2] While it is great to replace soda with carbonated water, it should not be used as a replacement for water with fluoride. However, not all carbonated waters are created equal. Citrus-flavored waters may have higher acid levels, increasing the risk of damage to tooth enamel. A good way to help protect your teeth is to drink these in one sitting or with meals. If you prefer drinking it without food, another option is to use a straw to help the water bypass your teeth. Remember, sparkling waters that have added sugar are sugar-sweetened beverages, which increase your risk of developing tooth decay and other chronic diseases.

How snacking can affect your dental health

What you eat and how often you eat can affect your teeth. Plaque is a sticky film of bacteria that forms on teeth and, unless removed daily, this plaque builds up. Plaque bacteria use sugar from things you eat and drink to make acid that attacks tooth enamel. This “acid attack” can last up to 20 minutes even after you’ve finished eating or drinking. This is why snacking all day or sipping a sugary drink for a long period of time can lead to tooth decay. Excess intake of added sugars leads not only to tooth decay but is also associated with other health problems, including obesity, diabetes, and cardiovascular diseases. [4] Although you may not be adding that much sugar to your food, you can still be eating more sugar than you realize. This is because added sugars are often hidden. Learning about where sugar may be hiding and how to identify these added sugars can help you win this game of hide and seek.

Malnutrition and oral health

Nutrition and oral health are closely related. The World Health Organization defines malnutrition as deficiencies, excesses, or imbalances in a person’s intake of energy and/or nutrients. This means that malnutrition can be over-nutrition or undernutrition. Dental pain or missing teeth can lead to difficulty chewing or swallowing food which negatively affects nutrition. This may mean eating fewer meals or meals with lower nutritional value due to impaired oral health and increased risk of malnutrition. On the other hand, lack of proper nutrients can also negatively affect the development of the oral cavity, the progression of oral diseases and result in poor healing. [5] In this way, nutrition affects oral health, and oral health affects nutrition.

Nutrition is a major factor in infection and inflammation. [5] Inflammation is part of the body’s process of fighting against things that harm it, like infections and injuries. Although inflammation is a natural part of the body’s immune response to protect and heal the body, it can be harmful if it becomes unbalanced. In this way inflammation is a dominant factor in many chronic diseases. Periodontal diseases and obesity are risk factors involved in the onset and progression of chronic inflammation and its consequences. [6]

Oral Health and General Health

While it may appear that oral diseases only affect the mouth, their consequences can affect the rest of the body as well. There is a proven relationship between oral and general health. Many health conditions may increase the risk of oral diseases, and poor oral health can negatively affect many general health conditions and the management of those conditions. Most oral diseases share common risk factors with chronic diseases like cardiovascular disease, cancers, diabetes, and respiratory diseases. These risk factors include unhealthy diets, particularly those high in added sugar, as well as tobacco and alcohol use. [7]

Endocarditis and heart disease

Avocados

Jessie Powell — Fri, 15 Apr 2022 16:05:34 +0000

Avocados or “alligator pears” are known for their creamy smooth flesh and bumpy skin. They are a popular food across many cultures. Perhaps best known as the star ingredient in guacamole, they are versatile and prepared in an array of dishes, or simply eaten plain with a spoon. Although not sweet, avocados are botanically classified as a fruit with a large berry and single center pit, grown from the Persea americana tree. They are believed to have originated in Mexico or Central America, with Mexico being the leading producer worldwide. [1]

Their nutrition profile makes them a staple in various healthful meal plans. Avocados are a good source of fiber, and contain more fat (the good kind) than carbohydrate, so are popular on lower-carbohydrate diets such as with diabetes. Their heart-friendly fats do not increase blood cholesterol, which can provide satisfaction on a traditional cholesterol-lowering diet that is often low in fat and cholesterol. It is one the highest-fat plant foods, making it a popular inclusion in vegan and vegetarian diets. The slightly earthy but neutral flavor of avocados works well in sauces, salad dressings, sandwiches, baked goods, salads, and grain dishes to add richness.

Source Of

Fat (mostly monounsaturated 67%)
Fiber (mostly insoluble but also soluble)
B vitamins
Vitamin C
Vitamin E
Vitamin K
Folate
Potassium
Magnesium
Carotenoids (lutein, zeaxanthin)

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.

Avocados and Health

Avocados contain several nutrients including carotenoids, monounsaturated fats, potassium, and fiber that have been associated with a reduced risk of chronic diseases, especially when included as part of a balanced nutritious diet. The nutritional profile of avocados fits well with healthful dietary patterns such as the Mediterranean and DASH diets. Published health research on avocados is largely funded by avocado industry groups; the research cited below attempts to include non-industry-funded studies.

Cardiovascular disease

Collagen

Jessie Powell — Wed, 26 May 2021 15:01:45 +0000

Collagen is the most abundant protein in the body. Its fiber-like structure is used to make connective tissue. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage. It helps to make tissues strong and resilient, able to withstand stretching.

In food, collagen is naturally found only in animal flesh like meat and fish that contain connective tissue. However, a variety of both animal and plant foods contain materials for collagen production in our own bodies.

Our bodies gradually make less collagen as we age, but collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. With aging, collagen in the deep skin layers changes from a tightly organized network of fibers to an unorganized maze. [1] Environmental exposures can damage collagen fibers reducing their thickness and strength, leading to wrinkles on the skin’s surface.

Collagen Supplementation

Despite its abundance in our bodies, collagen has become a top-selling supplement purported to improve hair, skin, and nails—key components of the fountain of youth. The idea of popping a pill that doesn’t have side effects and may reverse the signs of aging is attractive to many. According to Google Trends, online searches for collagen have steadily increased since 2014.

Collagen first appeared as an ingredient in skin creams and serums. However, its effectiveness as a topical application was doubted even by dermatologists, as collagen is not naturally found on the skin’s surface but in the deeper layers. Collagen fibers are too large to permeate the skin’s outer layers, and research has not supported that shorter chains of collagen, called peptides, are more successful at this feat.

Oral collagen supplements in the form of pills, powders, and certain foods are believed to be more effectively absorbed by the body and have skyrocketed in popularity among consumers. They may be sold as collagen peptides or hydrolyzed collagen, which are broken down forms of collagen that are more easily absorbed. Collagen supplements contain amino acids, the building blocks of protein, and some may also contain additional nutrients related to healthy skin and hair like vitamin C, biotin, or zinc.

What does the research say on collagen supplements?

Most research on collagen supplements is related to joint and skin health. Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. [3,4] Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes. [5] Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements; so a breakdown in collagen could lead to a loss of cartilage and joint problems.

However, potential conflicts of interest exist in this area because most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price.

A downside of collagen supplements is the unknown of what exactly it contains or if the supplement will do what the label promotes. There are also concerns of collagen supplements containing heavy metals. In the U.S., the Food and Drug Administration does not review supplements for safety or effectiveness before they are sold to consumers.

Another potential downside is that taking a collagen supplement can become an excuse to not practice healthy behaviors that can protect against collagen decline, such as getting enough sleep and stopping smoking.

That said, the available research has not shown negative side effects in people given collagen supplements. [3,4]

Can You Eat Collagen?

There is a lack of research to show that eating collagen can directly benefit skin or joint health. When digested in the stomach, collagen is broken down into amino acids, which are then distributed wherever the body most needs protein. Still, many foods that support collagen production are generally recommended as part of a healthful eating plan.

Food containing collagen

There are foods rich in collagen, specifically tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak. However, a high intake of red meat is not recommended as part of a long-term healthy and environmentally sustainable diet. Collagen is also found in the bones and skin of fresh and saltwater fish. [2]
Bone broth, a trending food featured prominently in soup aisles, is promoted as a health food rich in collagen. The process involves simmering animal bones in water and a small amount of vinegar (to help dissolve the bone and release collagen and minerals) anywhere from 4 to 24 hours. However, the amount of amino acids will vary among batches depending on the types of bones used, how long they are cooked, and the amount of processing (e.g., if it is a packaged/canned version).
Gelatin is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set. The breakdown of these connective tissues produces gelatin. Collagen and its derivative, gelatin, are promoted on certain eating plans such as the paleo diet.

Foods to boost collagen production

Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Is bone broth healthy?

Bone broth has been eaten for centuries in various cultures because it is easy to digest and believed to have healing properties. Chicken broth is highly valued by some as a remedy for the flu. In more recent years it has been promoted to help symptoms from psychiatric and neurodevelopmental disorders including autism and attention-deficit hyperactivity. [7] Claims that it detoxifies the liver, improves digestion, reverses wrinkles, builds bones, and relieves join pain have led some marketing analysts to predict that the bone broth market will approach $3 billion by 2024. [8]

In reality, bone broth contains only small amounts of minerals naturally found in bone including calcium, magnesium, potassium, iron, phosphorus, sodium, and copper. The amount of protein, obtained from the gelatin, varies from 5-10 grams per cup.

There is some concern that bone broth contains toxic metals like lead. One small study found that bone broth made from chicken bones contained three times the lead as chicken broth made with the meat only. [7] However the amount of lead in the bone broth per serving was still less than half the amount permitted by the Environmental Protection Agency in drinking water. A different study found that bone broth, both homemade and commercially produced, contained low levels (<5% RDA) of calcium and magnesium as well as heavy metals like lead and cadmium. [9] The study noted that various factors can affect the amount of protein and minerals extracted in bone broth: the amount of acidity, cooking time, cooking temperature, and type of animal bone used. Therefore it is likely that the nutritional value of bone broths will vary widely.

Healthy Lifestyle Habits That May Help

Along with a healthy and balanced diet, here are some habits that may help protect your body’s natural collagen:

Wear sunscreen or limit the amount of time spent in direct sunlight (10-20 minutes in direct midday sunlight 3-4 times a week provides adequate vitamin D for most people).
Get adequate sleep. For the average person, this means 7-9 hours a night.
Avoid smoking or secondhand smoke.
Control stress. Chronically high cortisol levels can decrease collagen production.
Although the exact connection between exercise and skin quality is unclear, some studies have found that exercise slows down cell activity involved with aging skin. [10]

Bottom Line

At this time, non-industry funded research on collagen supplements is lacking. Natural collagen production is supported through a healthy and balanced diet by eating enough protein foods, whole grains, fruits, and vegetables and reducing lifestyle risk factors.

References

Chromium

Jessie Powell — Thu, 28 Jan 2021 19:55:27 +0000

Chromium is an essential mineral that the body needs in trace amounts. It is naturally present in a wide variety of foods, though only in small amounts, and is also available as a supplement. Chromium enhances the action of the hormone insulin. [1) It is also involved in the breakdown and absorption of carbohydrate, proteins, and fats. Vitamin B3 (niacin) and vitamin C help to improve the absorption of chromium.

Recommended Amounts

There is not enough data to establish a Recommended Dietary Allowance for chromium. [2] An Adequate Intake (AI) was set as an estimated safe and adequate daily dietary intake for chromium.

AI: The AI for men ages 19-50 years is 35 micrograms daily, and for women ages 19-50 years, 25 micrograms daily. Men and women older than 50 years require slightly less, at 30 and 20 micrograms daily, respectively. For pregnancy and lactation, the AI is 30 and 45 micrograms daily.

UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. A UL has not been established for chromium, because a toxic level has not been observed from food sources or from longer-term intakes of high-dose supplements.

Chromium and Health

Type 2 diabetes mellitus

Cheese

Jessie Powell — Mon, 19 Oct 2020 18:47:59 +0000

Cheese is an age-old staple, beloved for its richness, creaminess, flavor, and satiating qualities. It was discovered in ancient civilizations during the rise of agriculture and domestication of sheep and goats for their milk. By accident, when the milk was left sitting out in the sun for hours, it turned sour and the protein components curdled into solids. When the liquid portion, or whey, was drained and removed leaving only the solid curds, farmers realized these curds had a pleasing taste.

Since then, countries around the world have experimented with cheese-making, varying the types of milk, how long the cheese is allowed to age and ripen, and using different additives like salt or acid to produce unique textures and flavors. India is known for its mild-tasting soft paneer, Greece discovered salty crumbly feta made from sheep or goat’s milk, and Sardinia developed the hard, pungent grating cheese called Pecorino Romano.

Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. Some hard block cheeses that contain little moisture like Parmigiano-Reggiano and aged cheddar are easily stored and travel well because they do not require refrigeration. Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down.

Source Of

The nutrients in cheese vary. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams (g) of protein, 6 g saturated fat, and 180 milligrams (mg) of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium. Most cheeses are high in sodium with 300-450 mg per serving because salt is a key ingredient to hold moisture and prevent overgrowth of bacteria. However, some cheeses like goat, whole-milk mozzarella, and Swiss are low in sodium with only 50-100 mg per serving.

Cheese and Health

Full-fat dairy foods contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. Because a high intake of saturated fat can increase LDL cholesterol levels, and because cheese is often high in sodium, it is generally recommended to eat cheese in limited amounts as its components may exert a negative health effect.

However, there is ongoing debate about the impact of cheese on health. Though the U.S. Dietary Guidelines recommend choosing low-fat dairy (milk, yogurt, and cheese) to prevent cardiovascular disease (CVD), some reports suggest that full-fat dairy may lower risk of CVD and type 2 diabetes. [1] It is suggested in these studies that perhaps specific nutrients in cheese may be protective for the heart, like calcium and conjugated linoleic acid, and that the types of saturated fatty acids in cheese have a different effect on the heart than other types such as that in red meat. During the processing of some cheeses, bacteria are added during the fermentation stage, which may alter its effects on blood cholesterol. However, this is a fairly new theory with early evidence arising mainly from certain cheeses manufactured with probiotics.

An important point to consider is that many published studies showing a health benefit of cheese are funded by industries such as dairy associations or large commercial corporations that sell dairy foods. The studies discussed below did not have industry conflicts of interest, to the best of our knowledge.

It appears that cheese might have some benefit with strokes and weight changes, specifically when replacing red meat in the diet. That said, the dietary patterns associated with cheese intake can make a difference. In the U.S. for example, cheese is often added to a pizza or burger containing refined grains, meats high in saturated fats, and sodium. Such a dietary pattern is likely to have an adverse health effect regardless of the amount of cheese consumed.

Cardiovascular disease

Meal Prep Guide

admin — Fri, 02 Oct 2020 15:07:28 +0000

Who hasn’t left work late with a growling stomach but little energy to shop and cook? A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines. [1-3]

Now, imagine a different scenario where within a few minutes of walking through the door you have a delicious home-cooked dinner, and perhaps even lunch packed-up for the next day. Amidst hectic weekday schedules, meal prep or meal planning is a great tool to help keep us on a healthy eating track. Although any type of meal prep requires planning, there is no one correct method, as it can differ based on food preferences, cooking ability, schedules, and personal goals. Here are some examples:

If you now eat fast food or takeout several nights of the week, your goal may be to choose a specific day of the week to create a food shopping list and hit the grocery store.
If you already food shop once a week and have basic cooking skills, your goal may be to choose one day a week to do most of the cooking, or try a new recipe.
If you already cook some weekday meals for your family, you might decide to create a schedule so that you are not deciding last minute what to make and to ensure you have the needed ingredients on hand.

Some benefits of meal prep:

Can help save money
Can ultimately save time
Can help with weight control, as you decide the ingredients and portions served
Can contribute to an overall more nutritionally balanced diet
Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Tips for supermarket savings

Planning your meals ahead of the trip to the grocery store is a key strategy for eating well on a budget. From the supermarket to the kitchen, here are some other strategies to get the biggest nutrition bang for your buck.

See the tips

Prepping for Meal Prep

Discuss with your family what types of foods and favorite meals they like to eat.
Start a monthly calendar or spreadsheet to record your meal ideas, favorite recipe sites, and food shopping lists.
Collect healthy recipes. Clip recipes from print magazines and newspapers and save in a binder, or copy links of recipes onto an online spreadsheet.
Consider specific meals or foods for different days of the week. Remember Wednesday as Prince Spaghetti Day? Some families enjoy the consistency of knowing what to expect, and it can help to ease your meal planning. Examples are Meatless Mondays, Whole Grain Wednesdays, Stir-Fry Fridays, etc.
Start small: Aim to create enough dinners for 2-3 days of the week.

Getting Started

Choose a specific day of the week to: 1) plan the menu, whether week by week or for the whole month, and write out your grocery list 2) food shop, 3) do meal prep, or most of your cooking. Some of these days may overlap if you choose, but breaking up these tasks may help keep meal planning manageable.
As you find favorite ‘prep-able’ meals, or your menus become more familiar and consistent, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.
On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.
Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, cooked beans.
If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.
Multi-task! While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.
When you cook a recipe, make extra portions for another day or two of meals, or to freeze for a different week. Be sure to date and label what goes in the freezer so you know what you have on hand.
For lunches, get a head-start and use individual meal containers. Divide cooked food into the containers on prep day.

Storage

Meal prep can save time and money if you are preparing just enough for what is needed the following week. Refrigeration and freezing are an important step to successful meal planning. However, forgotten food such as produce hiding in a drawer or a stew stored on a back shelf in an opaque container for too long can spoil and lead to food waste. Label all prepped items with a date so that you can track when to use them by. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front-and-center at eye-level so you remember to use them.

When it comes to freezing, some foods work better than others. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed. Blanching vegetables for a few minutes before freezing can help. However, if the texture of a frozen food becomes undesirable after thawing, they might still be used in cooked recipes such as soups and stews.

The following are recommended times for various cooked foods that offer the best flavors, maximum nutrients, and food safety.

Refrigeration at 40°F or lower
1-2 days: Cooked ground poultry or ground beef
3-4 days: Cooked whole meats, fish and poultry; soups and stews
5 days: Cooked beans; hummus
1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
2 weeks: Soft cheese, opened
5-6 weeks: Hard cheese, opened

Freezing at 0°F or lower
2-3 months: Soups and stews; cooked beans
3-6 months: Cooked or ground meat and poultry
6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

Ready to get started? Below are some recipes that lend well to bigger batches—and don’t forget that the Healthy Eating Plate can serve as a helpful menu planning guide. Happy prepping!

References