Added data from healthline.com

articles/article1.txt

@@ -0,0 +1,346 @@
+Title: Hiya Vitamins Review By a Mom Who Is a Dietitian
+
+Hiya vitamins are all over social media thanks to their whole foods-based ingredients and zero sugar. But are they worth the cost? Here’s my Hiya vitamins review after trying with my toddler.
+Despite your best efforts, getting your toddler to eat a well-balanced diet isn’t always possible. Whether you have a picky eater or a wiggle worm who doesn’t stay at the table for more than one or two bites, a multivitamin can be helpful for making sure your child gets their nutrients.
+As a dietitian with a 3-year-old, I was instantly drawn to Hiya as a healthier alternative to the gummy vitamins my toddler was regularly taking. Hiya was founded by a dad who wanted to create  kids’ vitamins  that don’t contain added sugar or artificial additives.
+So are they worth it? Yes and no. But keep reading for my perspective as a dietitian and whether my toddler actually liked the products he tried.
+
+The tl;dr
+The  multivitamin  was a great solution for us, and my toddler took it for a year without complaint. He started to get bored after that, but I’d consider resubscribing in the future.
+The  Bedtime Essentials  supplement ultimately wasn’t helpful for us, but it could be for other kids, and the ingredients seem to be of good quality.
+The  greens powder  was a great addition to dessert smoothies, and my toddler was a fan.
+
+Pros and cons of Hiya vitamins
+free of added sugar, gluten, dairy, and artificial additives and dyes
+third-party tested for heavy metals, allergens, and pathogens
+sweetened with monk fruit extract
+initial shipment arrives in a refillable glass jar, plus stickers for decorating
+subsequent months shipped in no-plastic refill pouches
+subscription options for households with one to five kids
+relatively expensive
+not suitable for kids under 2 years old
+requires a subscription
+no omega-3 supplement available
+some kids may have difficulty transitioning away from gummy vitamins
+
+Ingredient quality and testing
+Hiya supplements are formulated with whole food-based ingredients. They’re naturally sweetened with a blend of monk fruit extract and mannitol, a  sugar alcohol  that provides sweetness but doesn’t get broken down by oral bacteria to form cavities.
+In addition to being free of added sugars, Hiya’s products are made without artificial dyes, additives, and preservatives. They’re also free of major allergens and produced in a peanut-free facility.
+Hiya’s facilities are  current good manufacturing practices (CGMP) certified  and located in the United States. Its products are also third-party tested by accredited labs for evidence of heavy metals, allergens, and pathogens as well as purity and potency of the ingredients to ensure the correct amount are included.
+
+Why trust my Hiya vitamins review
+I’m Kelli McGrane, a registered dietitian and cookbook author. I evaluated the ingredients in Hiya’s kid-friendly supplements and tried several of them with my own toddler.
+I obtained my Bachelor’s and Master’s degrees in Nutritional Science from Boston University.
+I have worked has nutrition editor, a clinical dietitian at two Boston hospitals, and a nutrition researcher for the University of Colorado and Children’s Hospital.
+I have also worked as a freelance writer and editor for several online publications.
+
+
+Hiya Vitamins products
+Form   chewable tablet
+Number of servings   30 per container
+Dose   1 gummy per day
+Recommended age   2 years and older
+Price   $30.00
+*Price may vary.
+Hiya Kids Daily Multivitamin is the company’s flagship product. Unlike traditional kids’ vitamins that come in candy-like gummy form, these chewable tablets are free from added sugar, gelatin, dyes, and artificial additives.
+Plus, because they’re sweetened with monk fruit and mannitol instead of sugar, they’re less likely to cause cavities.
+Each 1 tablet serving contains 15 essential vitamins and minerals to support your kid’s growth, development, and overall health.
+These nutrients include:
+vitamins A, C, D, and E
+B vitamins, including folate, thiamine, riboflavin, biotin, pantothenic acid, and B12
+calcium
+iodine
+zinc
+selenium
+manganese
+Notably missing from the multivitamin is iron. While iron is an important nutrient for kids to get enough of, consuming too much iron, especially through supplements, can lead to  iron poisoning .
+For kids with anemia who are unable to meet their iron needs through diet alone, pediatricians may recommend taking an iron supplement.
+As a dietitian and mom of a picky toddler who can’t sit still for more than a few minutes, I’ve spent quite a bit of time researching vitamins for toddlers.
+Initially, I started my son on a multivitamin with omega-3s since we’re not big fish eaters. While it was a good fit initially, my son quickly started calling his multivitamin “candy” and would regularly try to find the bottle to eat more. This  safety concern  combined with wanting a sugar-free option brought me to Hiya.
+My son has been taking Hiya vitamins off and on for the past year. Because he loved his gummies, I was surprised by how quickly he took to the chewable tablets. He had no issue taking one tablet per day and loved decorating his bottle with the stickers.
+As a busy mom, I appreciated having the multivitamins automatically sent each month and was even more impressed that the tablets almost always arrived in good condition — occasionally one or two would be broken.
+However, after about 11 months, my toddler started refusing to take the multivitamin saying that he was bored of the taste. Because I didn’t want a stockpile of multivitamins, I ultimately canceled my subscription after 1 year.
+That said, I’m still overall impressed with these vitamins and would consider resubscribing. I would also love to see the company offer an omega-3 supplement. While I can order one separately on Amazon, it’d be convenient to get them both from one place.
+As a dietitian and mom of a picky toddler who can’t sit still for more than a few minutes, I’ve spent quite a bit of time researching vitamins for toddlers.
+Initially, I started my son on a multivitamin with omega-3s since we’re not big fish eaters. While it was a good fit initially, my son quickly started calling his multivitamin “candy” and would regularly try to find the bottle to eat more. This  safety concern  combined with wanting a sugar-free option brought me to Hiya.
+My son has been taking Hiya vitamins off and on for the past year. Because he loved his gummies, I was surprised by how quickly he took to the chewable tablets. He had no issue taking one tablet per day and loved decorating his bottle with the stickers.
+As a busy mom, I appreciated having the multivitamins automatically sent each month and was even more impressed that the tablets almost always arrived in good condition — occasionally one or two would be broken.
+However, after about 11 months, my toddler started refusing to take the multivitamin saying that he was bored of the taste. Because I didn’t want a stockpile of multivitamins, I ultimately canceled my subscription after 1 year.
+That said, I’m still overall impressed with these vitamins and would consider resubscribing. I would also love to see the company offer an omega-3 supplement. While I can order one separately on Amazon, it’d be convenient to get them both from one place.
+third-party tested for purity
+zero sugar
+free of gluten, dairy, GMOs, and artificial additives
+one-a-day formulation
+kid-approved taste
+eco-friendly, reusable bottle with stickers to personalize
+relatively expensive
+subscription requried
+toddler got bored of the taste after about a year
+third-party tested for purity
+zero sugar
+free of gluten, dairy, GMOs, and artificial additives
+one-a-day formulation
+kid-approved taste
+eco-friendly, reusable bottle with stickers to personalize
+relatively expensive
+subscription requried
+toddler got bored of the taste after about a year
+Active ingredient(s) (serving strength) :   (% DV for kids 2-3 years) vitamin A 360 mcg (120% DV), vitamin C 40 mg (267% DV), vitamin D 25 mcg (167% DV), vitamin E 3.5 mg (58% DV), thiamin 0.5 mg (100% DV), riboflavin 0.6 mg (120% DV), folate 200 mcg DFE (133% DV), vitamin B12 2 mcg (222% DV), biotin 25 mcg (313% DV), pantothenic acid 2.5 mg (125% DV), calcium 20 mg (3% DV), irodine 50 mcg (56% DV), zinc 3 mg (100% DV), selenium 15 mcg (75% DV), manganese 1.5 mg (125% DV), vitamin K2 8 mcg, Fruit and Vegetable Blend 25 mg (apple, beet, blueberry, broccoli, carrot, green cabbage, kale, parsley, raspberry, sprinach, strawberry, tomato)
+Active ingredient(s) (serving strength) :   (% DV for kids 2-3 years) vitamin A 360 mcg (120% DV), vitamin C 40 mg (267% DV), vitamin D 25 mcg (167% DV), vitamin E 3.5 mg (58% DV), thiamin 0.5 mg (100% DV), riboflavin 0.6 mg (120% DV), folate 200 mcg DFE (133% DV), vitamin B12 2 mcg (222% DV), biotin 25 mcg (313% DV), pantothenic acid 2.5 mg (125% DV), calcium 20 mg (3% DV), irodine 50 mcg (56% DV), zinc 3 mg (100% DV), selenium 15 mcg (75% DV), manganese 1.5 mg (125% DV), vitamin K2 8 mcg, Fruit and Vegetable Blend 25 mg (apple, beet, blueberry, broccoli, carrot, green cabbage, kale, parsley, raspberry, sprinach, strawberry, tomato)
+Form   chewable tablet
+Number of servings   30 per container
+Dose   1 tablet per day
+Recommended age   2 years and older
+Price   $30.00
+*Price may vary.
+Hiya Kids Daily Iron+ offers 7 milligrams (mg) of iron carbonyl, a  form of iron  that may cause fewer gastrointestinal (GI) side effects than other forms of iron. The supplement also contains vitamin C, which has been  shown  to help improve the absorption of iron.
+Each 1-tablet serving provides 100% of the daily value (DV) for iron in kids under 4 years of age and 39% of the DV for kids 4 years and older.
+As with all Hiya products, Kids Daily Iron+ is free of added sugars, gluten, dairy, and artificial additives. This product is also vegan-friendly.
+Iron is an essential nutrient that helps move oxygen throughout the body, and being  deficient in iron  can have numerous consequences for a kid���s growth and development. Many kids are able to meet their iron needs by eating iron-rich foods, such as meats, chicken, fish, beans, and iron fortified cereal.
+Kids who aren’t able to get enough iron through their diet might benefit from an iron supplement, like this one from Hiya. However, because kids are more susceptible to  iron toxicity , it’s important to consult a pediatrician first.
+third-party tested for heavy metals, pathogens, and allergens
+contains a gentle form of iron
+includes vitamin C for optimal absorption
+eco-friendly, refillable glass jar
+free of added sugar, gluten, dairy, GMO, and artificial additives
+vegan-friendly
+relatively expensive
+subscription required
+100% DV for kids under 4 years may be excessive for some kids' diets
+third-party tested for heavy metals, pathogens, and allergens
+contains a gentle form of iron
+includes vitamin C for optimal absorption
+eco-friendly, refillable glass jar
+free of added sugar, gluten, dairy, GMO, and artificial additives
+vegan-friendly
+relatively expensive
+subscription required
+100% DV for kids under 4 years may be excessive for some kids' diets
+Active ingredients (serving strength) :   (% DV for kids < 4 years) total carbohydrate < 1 g (<1% DV), vitamin C 25 mg (167% DV), iron 7 mg (100% DV) total carbohydrate < 1 g (<1% DV), vitamin C 25 mg (167% DV), iron 7 mg (100% DV)
+Returns :   returns of unopened containers within 10 days
+Shipping :   free shipping on first order
+Active ingredients (serving strength) :   (% DV for kids < 4 years) total carbohydrate < 1 g (<1% DV), vitamin C 25 mg (167% DV), iron 7 mg (100% DV) total carbohydrate < 1 g (<1% DV), vitamin C 25 mg (167% DV), iron 7 mg (100% DV)
+Returns :   returns of unopened containers within 10 days
+Shipping :   free shipping on first order
+Form   chewable tablet
+Number of servings   30 per container
+Dose   1 tablet per night, or per pediatrician's recommendation
+Recommended age   2 years and older
+Price   $35.00
+*Price may vary.
+Hiya Kids Bedtime Essentials is a supplement designed to help kids relax their bodies and have a more restful sleep. It contains seven vitamins and minerals that may have some benefits for sleep and relaxation, including:
+vitamin B6
+calcium
+magnesium
+L-theanine
+choline
+gamma aminobutyric acid (GABA)
+chamomile flower extract
+You’ll notice that melatonin isn’t on the list. While melatonin is thought to be safe for short-term (and possibly long-term) use in adults and adolescents,  melatonin’s safety in children  hasn’t been evaluated. In addition to concerns around melatonin overdose, it’s unclear whether melatonin is habit-forming in young kids.
+Hiya Kids Bedtime Essentials has over 7,600 five-star reviews, with parents sharing that the supplement help their kids wind down at night. Still, keep in mind that the effectiveness of this supplement hasn’t been studied and will likely vary by kid.
+Lastly, it’s worth noting that the Bedtime Essentials formulation doesn’t overlap with the company’s multivitamin, meaning that it’s OK for kids to take both, unless advised otherwise by a pediatrician.
+I added Bedtime Essentials to my subscription after months of  nighttime battles  with my son. While all toddlers have energy at night, my son seemed to have a particularly difficult time relaxing his body and mind.
+After trying everything from changing his diet (especially at night) to tweaking screen time to adjusting his bedtime routine and providing firm all-over hugs, I figured this supplement was worth a try.
+Adding the Bedtime Essentials to my subscription was easy, and as with the multivitamin, I liked having the refillable bottle. My son also enjoyed the taste of the tablets.
+However, the supplement wasn’t the right fit for my son. After 1 month of use, I didn’t notice any positive changes in his energy at night; in fact, he seemed to be more hyper after taking them.
+Of course, this energy boost could have just been a coincidence and not due to the supplement. Still, because I’d rather not have my toddler taking supplements he doesn’t need, I ultimately canceled my subscription.
+I added Bedtime Essentials to my subscription after months of  nighttime battles  with my son. While all toddlers have energy at night, my son seemed to have a particularly difficult time relaxing his body and mind.
+After trying everything from changing his diet (especially at night) to tweaking screen time to adjusting his bedtime routine and providing firm all-over hugs, I figured this supplement was worth a try.
+Adding the Bedtime Essentials to my subscription was easy, and as with the multivitamin, I liked having the refillable bottle. My son also enjoyed the taste of the tablets.
+However, the supplement wasn’t the right fit for my son. After 1 month of use, I didn’t notice any positive changes in his energy at night; in fact, he seemed to be more hyper after taking them.
+Of course, this energy boost could have just been a coincidence and not due to the supplement. Still, because I’d rather not have my toddler taking supplements he doesn’t need, I ultimately canceled my subscription.
+third-party tested for heavy metals, allergens, and pathogens
+doesn't contain melatonin
+free of added sugar, dairy, gluten, GMOs, and artificial additives
+formulated to not be habit-forming
+kid-approved taste
+can be taken with Hiya Kids Daily Multivitamin
+expensive
+might not be effective or necessary for all kids
+subscription required
+third-party tested for heavy metals, allergens, and pathogens
+doesn't contain melatonin
+free of added sugar, dairy, gluten, GMOs, and artificial additives
+formulated to not be habit-forming
+kid-approved taste
+can be taken with Hiya Kids Daily Multivitamin
+expensive
+might not be effective or necessary for all kids
+subscription required
+Active ingredients (serving strength) :   (% DV for kids 2 to 3 years) carbohydrate <1 g (<1 % DV), total sugars 0 g, vitamin B6 3 mg (600% DV), calcium 20 mg (3% DV), magnesium 5 mg (6% DV), L-theanine 50 mg, gamma-aminobutyric acid 5 mg, chamomile flower extract 5 mg
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+Active ingredients (serving strength) :   (% DV for kids 2 to 3 years) carbohydrate <1 g (<1 % DV), total sugars 0 g, vitamin B6 3 mg (600% DV), calcium 20 mg (3% DV), magnesium 5 mg (6% DV), L-theanine 50 mg, gamma-aminobutyric acid 5 mg, chamomile flower extract 5 mg
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+Form   chewable tablet
+Number of servings   30 per container
+Dose   1 tablet per day
+Recommended age   2 years and older
+Price   $30.00
+*Price may vary.
+Hiya Kids Daily Probiotic provides 10 billion colony forming units (CFUs) in each chewable tablet to support your child’s immune and gut health. Specifically, the product contains two probiotic strains, Lactobacillus rhamnosus (GG) and Lactobacillus paracasei (Lpc-37).
+Lactobacillus rhamnosus  is one of the most studied probiotic strains. It’s been shown to be beneficial for treating acute diarrhea and promoting overall gut health. Lactobacillus paracasei isn’t as well studied. However,  research  suggests that it may support overall immune health and protect against the common cold.
+The product also contains Bacillus lactis, a type of prebiotic fiber that helps support the growth of beneficial bacteria.
+Keep in mind that while probiotics can be helpful in certain situations, especially if your child regularly experiences GI issues,  probiotic supplements  aren’t necessary or appropriate for all kids. As with any supplement, always talk with a pediatrician before adding a new supplement to your child’s routine.
+third-party tested for heavy metals, allergens, and pathogens
+free of added sugar, gluten, dairy, GMOs, and artificial additives
+vegan-friendly
+contains two research-backed probiotic strains
+includes prebiotic fiber
+subscription required
+relatively expensive
+third-party tested for heavy metals, allergens, and pathogens
+free of added sugar, gluten, dairy, GMOs, and artificial additives
+vegan-friendly
+contains two research-backed probiotic strains
+includes prebiotic fiber
+subscription required
+relatively expensive
+Active ingredients (serving strength) :   carbohydrate <1 g, Prebiotic & Probiotic Blend (Lactobacillus rhamnosus (GG), Lactobacillus paracasei (Lpc-37), Bacillus lactis (BI-04)) 10 billion CFU
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+Active ingredients (serving strength) :   carbohydrate <1 g, Prebiotic & Probiotic Blend (Lactobacillus rhamnosus (GG), Lactobacillus paracasei (Lpc-37), Bacillus lactis (BI-04)) 10 billion CFU
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+Form   powder
+Number of servings   30 per container
+Dose   1 scoop (7.5 g)
+Recommended age   2 years and older
+Price   $54.00
+*Price may vary.
+
+Hiya Kids Daily Greens + Superfoods offers 55 ingredients derived from whole foods — including broccoli, spinach, cucumber, flax seeds, and more — to expose your kid to a wider variety of nutrients in the form of a creamy, chocolatey drink.
+
+Unlike most greens powders, which are formulated for adults, Hiya Daily Greens is specifically designed to provide types and amounts of ingredients that are safe for kids.
+
+The powder contains four blends, including an Essential Greens Blend, Digestion Blend, Superfoods Blend, and Core Development Blend. It also provides 50% of the DV of vitamin D for kids ages 2 to 3 years old.
+
+To serve, simply add 1 scoop to a glass of milk and stir. You can also add it to smoothies, plain yogurt, or oatmeal.
+
+Just keep in mind that while the powder may provide an extra boost of nutrition to your kid’s diet, it isn’t meant to be a replacement for whole fruits and vegetables.
+
+
+While I don’t use it every day, I’ve been pleasantly surprised by Hiya Kids Daily Greens + Superfoods. I’m not a huge fan of adult greens powders; however, I like that this product is formulated with kids in mind and only includes recognizable whole foods, like Brussels sprouts and beets.
+
+The powder mixes relatively easily into a glass of milk, though my favorite way to serve it is in a smoothie. I’ve been making “dessert” smoothies for my son with milk, frozen bananas, spinach, peanut butter, frozen blueberries, and a scoop of this powder. My toddler has been loving it!
+
+The powder provides a pleasant chocolate flavor that isn’t overly sweet, and I like that it’s a convenient way to add additional nutrients that my kiddo might not otherwise get.
+
+My only hesitations are the $54 price tag and required subscription. I think if it were cheaper or you could just buy it occasionally, I’d be able to justify keeping it stocked in our pantry.
+
+
+While I don’t use it every day, I’ve been pleasantly surprised by Hiya Kids Daily Greens + Superfoods. I’m not a huge fan of adult greens powders; however, I like that this product is formulated with kids in mind and only includes recognizable whole foods, like Brussels sprouts and beets.
+
+The powder mixes relatively easily into a glass of milk, though my favorite way to serve it is in a smoothie. I’ve been making “dessert” smoothies for my son with milk, frozen bananas, spinach, peanut butter, frozen blueberries, and a scoop of this powder. My toddler has been loving it!
+
+The powder provides a pleasant chocolate flavor that isn’t overly sweet, and I like that it’s a convenient way to add additional nutrients that my kiddo might not otherwise get.
+
+My only hesitations are the $54 price tag and required subscription. I think if it were cheaper or you could just buy it occasionally, I’d be able to justify keeping it stocked in our pantry.
+
+55 whole foods-derived ingredients
+formulated specifically for kids
+third-party tested for heavy metals, allergens, and pathogens
+free of added sugar, dairy, gluten, GMOs, and artificial additives
+vegan-friendly
+eco-friendly refillable container
+expensive
+requires a subscription
+not suitable for those with chocolate allergies
+55 whole foods-derived ingredients
+formulated specifically for kids
+third-party tested for heavy metals, allergens, and pathogens
+free of added sugar, dairy, gluten, GMOs, and artificial additives
+vegan-friendly
+eco-friendly refillable container
+expensive
+requires a subscription
+not suitable for those with chocolate allergies
+Active ingredients (serving strength) :   (% DV for kids 2 to 3 years) calories 20, total fat 1 g (2% DV), saturated fat 1 g (7% DV), total carbohydrate 4 g (3% DV), fiber 2 g (13% DV), protein 1 g (0% DV), vitamin D 8 mcg (50% DV), calcium 38 mg (5% DV), phosphorus 86 mg (19% DV), magnesium 50 mg (63% DV), sodium 30 mg (2% DV), Nutrient Blend 1.5 g (Essential Greens Blend, Kids’ Superfoods Blend), Core Development Blend 135 mg (aquamin AG calcarous marine algae, vitamin D2 mushroom powder)
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+Active ingredients (serving strength) :   (% DV for kids 2 to 3 years) calories 20, total fat 1 g (2% DV), saturated fat 1 g (7% DV), total carbohydrate 4 g (3% DV), fiber 2 g (13% DV), protein 1 g (0% DV), vitamin D 8 mcg (50% DV), calcium 38 mg (5% DV), phosphorus 86 mg (19% DV), magnesium 50 mg (63% DV), sodium 30 mg (2% DV), Nutrient Blend 1.5 g (Essential Greens Blend, Kids’ Superfoods Blend), Core Development Blend 135 mg (aquamin AG calcarous marine algae, vitamin D2 mushroom powder)
+Returns :   returns within 10 days (unopened containers)
+Shipping :   free shipping on first order
+
+Potential downsides
+The biggest downside of Hiya vitamins is the price, with most supplements costing $1 or more per serving. Plus, unlike many other brands, you can only get Hiya vitamins by subscribing through the company’s website.
+Hiya products are formulated for kids ages 2 years and up. However, because  nutrient needs  continue to change as kids get older, Hiya vitamins may not be the best fit once kids turn 9 years old.
+Finally, it’s worth noting that not every kid needs a multivitamin or other dietary supplement. If you’re unsure of whether your child is meeting their nutrient needs, it’s best to talk with a registered dietitian, pediatrician, or other healthcare professional first.
+When shopping for kid’s supplements, it’s important to keep in mind that kids metabolize nutrients differently than adults and are more susceptible to nutrient overdoses.
+Here are some tips to reduce the risk of  vitamin toxicity :
+Purchase supplements that are specifically formulated for your child’s age.
+If they’re taking multiple supplements, make sure to check for any nutrient overlaps.
+Always tightly seal supplement bottles and store them out of reach.
+Follow label instructions for dosing, unless recommended otherwise by a pediatrician.
+If your child is currently taking medications, check with your pediatrician about any potential drug interactions.
+While Hiya states that each of its products is designed with limited nutrient overlap, it’s still best to double-check with your pediatrician.
+Hiya vitamins are manufactured in a peanut-free facility and are free of major allergens. However, because there’s still a risk for cross-contamination for allergies other than peanuts, the brand might not be the best fit for kids with severe food allergies.
+
+Alternatives to Hiya vitamins
+If Hiya feels too expensive or it doesn’t quite meet your child’s needs, there are several other kids’ vitamin companies to consider. Below is a quick look at some of the more popular alternatives to Hiya.
+$  = under $0.30 per serving
+$$  = $0.30 to $1.00 per serving
+$$$  = over $1.00 per serving
+Note that serving sizes or the recommended number of servings per day may vary depending on your child’s age, which may affect the monthly cost of a product.
+
+Signing up for Hiya
+Hiya is a subscription-based service that is customizable based on the number of kids in your household.
+To get started, you’ll select which products you want to add to your subscription and whether you’re purchasing for one or multiple kids in your household.
+The first shipment includes a 30-day supply, a reusable glass bottle, and stickers for your kids to decorate their containers with. Each month thereafter, you’ll receive refills in recyclable pouches.
+You can adjust your account online or by emailing the company’s support team. I’ve had to make adjustments to my subscription, and each time I’ve needed help, the company’s support team has been quick to respond and make the requested changes.
+
+Frequently asked questions
+Hiya and Olly are both reputable kids’ vitamin brands. However, they differ in the types of ingredients and amount of sugar present in their products.
+Hiya vitamins come in chewable tablets rather than gummies and are free from added sugar. They also contain fewer added ingredients and are suitable for kids with peanut allergies.
+However, Olly kids’ vitamins are generally less expensive and easier to find online and in stores. They’re also NSF certified to ensure both purity and potency, while Hiya vitamins are only third-party tested for potency.
+Hiya and Olly are both reputable kids’ vitamin brands. However, they differ in the types of ingredients and amount of sugar present in their products.
+Hiya vitamins come in chewable tablets rather than gummies and are free from added sugar. They also contain fewer added ingredients and are suitable for kids with peanut allergies.
+However, Olly kids’ vitamins are generally less expensive and easier to find online and in stores. They’re also NSF certified to ensure both purity and potency, while Hiya vitamins are only third-party tested for potency.
+While there are regulations around dietary supplements, the Food and Drug Administration (FDA) doesn’t approve any supplement brands or individual products.
+To ensure quality and purity, Hiya vitamins are manufactured in CGMP compliant facilities, and products are tested by independent labs for heavy metals, allergens, and pathogens.
+While there are regulations around dietary supplements, the Food and Drug Administration (FDA) doesn’t approve any supplement brands or individual products.
+To ensure quality and purity, Hiya vitamins are manufactured in CGMP compliant facilities, and products are tested by independent labs for heavy metals, allergens, and pathogens.
+Hiya vitamins are formulated with high quality, mostly whole foods ingredients and don’t contain any artificial additives, such as dyes, flavors, sweeteners, fillers, or preservatives.
+Hiya vitamins are formulated with high quality, mostly whole foods ingredients and don’t contain any artificial additives, such as dyes, flavors, sweeteners, fillers, or preservatives.
+The majority of Hiya’s nutrients are sourced from whole foods and aren’t synthetic. However, some nutrients, like calcium, don’t have food sources listed and could be synthetic.
+The brand confirmed the greens powder does not have any synthetic ingredients and said that Hiya tablets consist of whole food ingredients where a natural source exists.
+The majority of Hiya’s nutrients are sourced from whole foods and aren’t synthetic. However, some nutrients, like calcium, don’t have food sources listed and could be synthetic.
+The brand confirmed the greens powder does not have any synthetic ingredients and said that Hiya tablets consist of whole food ingredients where a natural source exists.
+
+The bottom line
+Overall, we found Hiya to offer high quality supplements that are free of added sugar and artificial additives, which are commonly found in other kids’ vitamin brands.
+We also liked that supplements come in refillable glass bottles and that each month’s supply is automatically renewed and shipped to your door. Several products even passed the toddler taste test.
+Still, Hiya might not be right for everyone. The supplements aren’t cheap, and they’re only available through the company’s website. Hiya also has fewer supplement options compared with several other brands, though Hiya’s product offerings may expand over time.
+Whether you decide to try Hiya or opt for a different brand, make sure to talk with a pediatrician before starting your child on any new supplements.
+
+References:
+
+https://www.healthline.com/nutrition/vitamins-for-kids
+https://www.healthline.comhttps://hiyahealth.pxf.io/4PN3GL?rvo_aff=1&rvo_brandid=Hiya&rvo_prodid=8445676e-4cf4-44ce-bb9d-b77cf4b48aa0&rvo_subid=8445676e-4cf4-44ce-bb9d-b77cf4b48aa0&rvo_subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid1=null&subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid3=null
+https://www.healthline.comhttps://hiyahealth.pxf.io/anbrzQ?rvo_aff=1&rvo_brandid=Hiya&rvo_prodid=1ae98dfb-a246-42dd-851e-ab1efd9a7f61&rvo_subid=1ae98dfb-a246-42dd-851e-ab1efd9a7f61&rvo_subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid1=null&subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid3=null
+https://www.healthline.comhttps://hiyahealth.pxf.io/1rXyxR?rvo_aff=1&rvo_brandid=Hiya&rvo_prodid=865667c7-a3af-4243-946a-a9bbf0f54596&rvo_subid=865667c7-a3af-4243-946a-a9bbf0f54596&rvo_subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid1=null&subid2=%2Fnutrition%2Fhiya-vitamins-reviews&subid3=null
+https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad
+https://www.fda.gov/drugs/pharmaceutical-quality-resources/facts-about-current-good-manufacturing-practice-cgmp
+https://www.healthline.com/health/iron-poisoning
+https://www.healthline.com/nutrition/gummy-vitamins
+https://www.healthline.com/nutrition/gummy-vitamins
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/iron-healthprofessional/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219084/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029079
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10706527/
+https://www.healthline.com/health/vitamin-b6
+https://www.healthline.com/health/calcium
+https://www.healthline.com/nutrition/magnesium-and-sleep
+https://www.healthline.com/health/l-theanine
+https://www.healthline.com/nutrition/what-is-choline
+https://www.healthline.com/health/gamma-aminobutyric-acid
+https://www.healthline.com/health/chamomile-oil
+https://www.healthline.com/nutrition/melatonin-for-kids
+https://www.healthline.com/health/tips-get-your-kids-sleep
+https://www.healthline.com/health/tips-get-your-kids-sleep
+https://www.healthline.com/nutrition/lactobacillus-rhamnosus
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7000506/
+https://www.healthline.com/health/food-nutrition/probiotics-for-kids
+https://www.healthline.comhttps://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
+https://www.healthline.com/nutrition/can-you-overdose-on-vitamins

articles/article10.txt

@@ -0,0 +1,90 @@
+Title: 5 Higher Fat Foods That Are Low Carb-Friendly
+
+If you’re wanting to lose weight, a low carb diet may help you meet your goal. Avocados and nuts are two foods that are lower in carbs. Read on for more satisfying low carb foods.
+There are numerous satisfying, higher fat foods that you can eat on a low carb or keto-friendly diet. Here are five of these foods.
+
+1. Butter (and other high fat dairy products)
+Butter  has been making a comeback as a health food, especially among people following a low carb diet.
+If adding butter to your diet, consider choosing  grass-fed options . A  2021 study  found that grass-fed animal products like butter are higher in phytonutrients. However, more research is needed to determine the benefits these phytonutrients may have.
+Also keep in mind that butter should be eaten with a meal, not as a meal. Replacing breakfast with  butter in your coffee  is not a good idea.
+A pat of  salted butter  [around 5 grams (g)] contains:
+Calories:  35.8
+Protein:  0.043 g
+Net   carbs:  0.003 g
+Fat:  4.06 g
+Other high fat dairy foods like  cheese  can be a good option if you’re on a low carb diet. Cheese also has protein, which can keep you feeling full for longer.
+
+2. Nuts and nut butters
+Nuts  are loaded with healthy fats and important nutrients, like vitamin E and magnesium.
+A  2022 study  following 124,329 adults for 9.5 years found that those who ate nuts on a regular basis had a lower risk of death.
+Nut butters made of only nuts and salt can also be a satisfying, low carb snack. Avoid nut butters that contain processed vegetable oils or sugar, though.
+1 ounce (oz) of  lightly salted mixed nuts  contains:
+Calories:  172
+Protein:  5.67 g
+Net carbs:  3.97 g
+Fat:  15.3 g
+
+3. Dark chocolate
+Dark chocolate  contains fiber and powerful antioxidants.
+A  2024 study  found that it can lower blood pressure and regulate cholesterol levels. One  2018 study  found that it may help promote weight loss.
+Another  2024 study  showed that dark chocolate consumption was strongly associated with a reduced risk of  essential hypertension . However, it was not strongly associated with any other cardiovascular diseases.
+Chocolate often contains  sugar . Try to choose chocolates with a high cocoa content (70% to 85%) to decrease the amount of sugar you are consuming.
+1 oz of  70% to 85% dark chocolate  contains:
+Calories:  170
+Protein:  2.21 g
+Net carbs:  9.91 g
+Fat:  12.1 g
+
+4. Pork rinds
+Pork rinds, which are basically fried pork skin, are high in glycine.
+Glycine is an amino acid. According to  research from 2024 , glycine may improve insulin response, oxidative stress, and inflammation in adults. It may also have positive effects on cardiovascular health.
+Pork rinds are high in monounsaturated oleic acid, the same fatty acid found in abundance in  olive oil .  Researchers  suggest that oleic acid reduces certain markers of inflammation in humans.
+1 oz (28 g) of  pork rinds  contains:
+Calories:  154
+Protein : 17.4 g
+Net carbs : 0 g
+Fat:  8.87 g
+
+5. Avocados
+Avocados  are another nutritious, low carb plant food. They’re high in nutrients, especially fiber and potassium.
+Over 60%  of an avocado’s fat is monounsaturated, with small amounts of saturated and polyunsaturated fatty acids.
+A  2022 study  found that avocado consumption was associated with a lower risk of cardiovascular disease and coronary heart disease.
+A  2021 review  of 19 clinical trials and 5 observational studies found that avocados may reduce LDL (bad) cholesterol and triglycerides, lower the risk of having overweight or obesity, and improve cognitive function. Avocados may also improve cognitive function and reduce visceral fat tissue in women with overweight or obesity.
+A half (100 g) of an avocado contains:
+Calories:  161
+Protein:  2.01 g
+Net carbs:  1.83 g
+Fat:  14.75 g
+
+Takeaway
+If you’re following a low carb diet, aim to eat unprocessed, whole foods. This includes meats, fish,  eggs , vegetables, nuts, seeds, healthy fats, and fruit.
+You can still eat many higher fat, satisfying foods — such as those listed here — while following a low carb or ketogenic diet. Be sure to consume them in moderation if you’re following a  weight loss plan .
+
+References:
+
+https://www.healthline.com/nutrition/7-reasons-why-butter-is-good-for-you
+https://www.healthline.com/nutrition/grass-fed-butter-superfood-for-the-heart
+https://www.frontiersin.org/journals/sustainable-food-systems/articles/10.3389/fsufs.2020.555426/full
+https://www.healthline.com/nutrition/3-reasons-why-bulletproof-coffee-is-a-bad-idea
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173410/nutrients
+https://www.healthline.com/health/is-cheese-bad-for-you
+https://www.healthline.com/nutrition/8-benefits-of-nuts
+https://www.sciencedirect.com/science/article/pii/S0002916522007833#bib0005
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/169427/nutrients
+https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/38931273/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29553824/
+https://www.nature.com/articles/s41598-023-50351-6
+https://www.healthline.com/health/essential-hypertension
+https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
+https://www.mdpi.com/2813-2475/3/2/16
+https://www.healthline.com/nutrition/extra-virgin-olive-oil
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33305589/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/167961/nutrients
+https://www.healthline.com/nutrition/12-proven-benefits-of-avocado
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
+https://www.ahajournals.org/doi/full/10.1161/JAHA.121.024014
+https://www.mdpi.com/2072-6643/13/12/4376
+https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

articles/article100.txt

@@ -0,0 +1,63 @@
+Title: Calculating a Healthy Female BMI: What Factors Affect It?
+
+The “healthy” body mass index (BMI) ranges from 18.5 to 24.9. However, BMI is not a one-size-fits-all concept.
+BMI is a tool researchers often use to track obesity at the population level. Doctors and other healthcare professionals also use it to assess people’s health.
+However, the medical community has raised concerns over using BMI as a measurement of obesity and health due to its significant limitations, particularly in assessing the health of Black and Hispanic people.
+Nevertheless, some health organizations recommend that people stay within a certain BMI range to reduce their risk of disease.
+
+BMI chart and calculator
+BMI does not distinguish between male, female, and intersex bodies. It’s a formula that uses height and weight to calculate a number meant to represent a person’s body fat levels.
+These numbers  fit within  the following categories:
+This calculator can help you determine your BMI, although it isn’t specifically for  cisgender  women and other people assigned female at birth:
+
+Doctors may recommend different cutoff points depending on a person’s ethnicity, muscularity, and other factors.
+
+The relationship between race, ethnicity, and female body composition
+Race and ethnicity do not determine weight, body fat distribution, proportion of muscle mass, waist circumference, or other body metrics. Every person is different.
+BMI does not inherently distinguish between people of different racial or ethnic backgrounds. However, different BMI cutoffs have been developed for Asian and South Asian populations.
+You’ll notice the language used to share stats and other data points is pretty  binary , fluctuating between the use of “male” and “female” or “men” and “women.”
+While we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.
+Although a BMI between 18.5 and 24.9 is associated with “healthy weight,” it doesn’t take into consideration that people differ in body shape and composition.
+This means that even if two people have the same BMI, they can have very different regional body fat distribution and muscle mass.
+For example, a  2015 review  shows that Mexican American adults tend to have a different body fat distribution than non-Hispanic (NH) white or Black adults.
+On average, Mexican American adults have more body fat and a larger waist circumference than white or Black adults.
+NH Black adults tend to have a higher amount of muscle mass than white or Mexican American adults.
+Studies  have shown  that healthcare professionals are more likely to misclassify Black women as having obesity because of their higher percentage of muscle mass.
+Furthermore, researchers acknowledge that the link between BMI and mortality risk is  much weaker  among Black women than among white women.
+Research  shows  that Asian and South Asian populations have more body fat relative to their body weight than white populations and that health conditions like  type 2 diabetes  occur at lower BMI levels.
+This has led to changes in BMI cutoffs for Asian populations. Several cutoffs have been suggested.
+In  one model , BMI between 23 and 24.9 is associated with overweight, and a BMI over 25 is associated with obesity.
+
+The relationship between age, hormones, and female body composition
+Older adults tend to have lower muscle mass and more fat located in their midsection than younger adults.
+This is due to age-related changes in hormone levels, slowing of physical activity, and changes in torso length caused by  osteoporosis .
+Hormonal changes related to  menopause  can also affect BMI accuracy. A  2019 study  of 1,329 postmenopausal participants found people with a “healthy” BMI may have overweight or obesity.
+
+The relationship between pregnancy and female body composition
+Healthcare professionals recommend that people gain a certain amount of  weight during pregnancy  based on their prepregnancy BMI range.
+Here are the  Institute of Medicine reccomendations  for weight gain during single  pregnancy :
+Even though you can use these recommendations as helpful guidelines, it’s important to consult with a healthcare professional.
+They can help you determine a healthy weight gain during pregnancy based on your specific needs and overall health.
+
+The bottom line
+Scientists and healthcare professionals are well aware that BMI has significant flaws. However, it remains an important tool for assessing public health at the population level.
+Even though healthcare professionals can use BMI as a screening tool, they shouldn’t use it as a method to evaluate a person’s body fat levels or health status.
+To properly assess your overall health and well-being, a healthcare professional should consider many factors, including your blood test results, diet, activity levels, and sleep habits.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/books/NBK541070/
+https://www.healthline.com/health/what-is-cis
+https://www.healthline.com/health/gender-binary
+https://www.healthline.comhttps://pmc.ncbi.nlm.nih.gov/articles/PMC4968570/
+https://www.healthline.comhttps://pmc.ncbi.nlm.nih.gov/articles/PMC4555479/
+https://www.healthline.comhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6110123/
+https://www.healthline.comhttps://pmc.ncbi.nlm.nih.gov/articles/PMC4555479/
+https://www.healthline.com/health/type-2-diabetes
+https://www.ncbi.nlm.nih.gov/books/NBK541070/
+https://www.healthline.com/health/osteoporosis
+https://www.healthline.com/health/menopause/difference-perimenopause
+https://www.healthline.comhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5821529/
+https://www.healthline.com/health/pregnancy/how-much-weight-should-you-gain-during-pregnancy
+https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2013/01/weight-gain-during-pregnancy
+https://www.healthline.com/health/pregnancy

articles/article1000.txt

@@ -0,0 +1,114 @@
+Title: How to Tighten Loose Skin After Losing Weight
+
+You may be able to help tighten skin after weight loss by consuming certain nutrients like collagen, performing resistance training, and undergoing medical procedures.
+Losing weight to manage overweight or obesity can significantly reduce disease risk.
+However,  major weight loss  can sometimes result in loose skin. For some people, this may lead to feelings of self-consciousness and discomfort that may be significant enough to interfere with quality of life.
+This article takes a look at what causes loose skin after weight loss. It also provides information on natural and medical solutions that can help tighten and get rid of loose skin.
+
+What causes loose skin after weight loss?
+The skin is the largest organ in your body. It forms a protective barrier against the environment.
+The innermost layer of your skin consists of proteins, including collagen and elastin.  Collagen , which makes up 80% of your skin’s structure, provides firmness and strength. Elastin provides elasticity and helps your skin stay tight.
+During weight gain, skin expands to make room for increased growth. Pregnancy is one example of this expansion.
+Skin expansion during pregnancy occurs over a few months’ time. The expanded skin typically retracts within several months of delivery.
+By contrast, when skin has been significantly stretched and remains that way for a long period of time, collagen and elastin fibers become damaged. As a result, they lose some of their ability to retract ( 1 ).
+Consequently, when you lose a lot of weight, excess skin may hang from the body. In general, the greater the weight loss, the more pronounced the effect of loose skin.
+What’s more, researchers report that people who have weight loss surgery form less new collagen, and its composition is not as strong as the collagen in young, healthy skin ( 2 ,  3 ,  4 ).
+Skin stretched during significant weight gain often loses its ability to retract after weight loss due to damage to collagen, elastin, and other components responsible for elasticity.
+
+Factors that influence the loss of skin elasticity
+Several factors contribute to loose skin following weight loss:
+Length of time.  In general, the longer someone has had overweight or obesity, the looser their skin will be after weight loss due to elastin and collagen loss.
+Amount of weight lost.  Weight loss of 100 pounds (46 kg) or more typically results in a greater amount of loose skin than more moderate weight loss.
+Age.  Older skin has less collagen than younger skin and tends to be looser following weight loss ( 5 ).
+Genetics.  Genes may affect how your skin responds to weight gain and loss.
+Sun exposure.  Chronic sun exposure has been shown to reduce skin’s collagen and elastin production, which may contribute to loose skin ( 6 ,  7 ).
+Smoking.  Smoking leads to a reduction in collagen production and damage to existing collagen, resulting in loose, sagging skin ( 8 ).
+Several factors affect loss of skin elasticity during weight changes, including age, genetics, and the length of time someone has carried excess weight.
+
+Problems related to excess loose skin
+For some people, loose skin from a lot of weight loss may cause physical and emotional challenges:
+Physical discomfort.  Excess skin may be uncomfortable and possibly interfere with normal activity. One longitudinal study found a possible increase in self-consciousness after weight loss ( 9 ).
+Decreased physical activity.  While one study found that weight loss encouraged more people to exercise, excess skin was found to interfere with exercise in some people after bariatric surgery ( 10 ).
+Skin irritation and breakdown.  One study found that of 124 people who requested plastic surgery to tighten skin after weight loss surgery, 44% had reported skin pain, ulcers, or infections due to the loose skin ( 11 ).
+Poor body image.  Loose skin from weight loss may pose negative effects on body image and mood ( 12 ,  13 ).
+A number of problems may develop due to loose skin, including physical discomfort, limited mobility, skin breakdown, and poor body image.
+
+Natural remedies to tighten loose skin
+The following  natural remedies  may improve skin strength and elasticity to some degree in people who have lost small to moderate amounts of weight.
+Engaging in regular strength training is one of the most effective ways to build muscle mass in both young and older adults ( 14 ,  15 ).
+While research isn’t currently available, it’s possible that an increase in muscle mass may help improve the appearance of loose skin.
+Collagen hydrolysate is very similar to gelatin. It’s a processed form of the collagen found in the connective tissue of animals.
+Although it hasn’t been tested in people with loose skin related to major weight loss, studies suggest that collagen hydrolysate may have a protective effect on skin’s collagen ( 16 ,  17 ).
+In a controlled study, skin elasticity, along with texture and hydration, increased significantly after 12 weeks of taking a liquid collagen supplement. The drink also contained vitamins C and E, as well as biotin and zinc ( 18 ).
+Collagen hydrolysate is also known as hydrolyzed collagen. It comes in powdered form and can be purchased at natural food stores or online.
+Another popular source of collagen is  bone broth , which provides other health benefits as well.
+Certain nutrients are important for the production of collagen and other components of healthy skin:
+Protein.  Adequate  protein  is vital for healthy skin. The amino acids lysine and proline play a direct role in collagen production.
+Vitamin C.  Vitamin C is needed for collagen synthesis and also helps protect skin from sun damage ( 19 ).
+Omega-3 fatty acids.  The  omega-3 fatty acids  found in fatty fish may help increase skin elasticity and have anti-aging effects ( 20 ).
+Water.  Staying well hydrated may improve the skin’s appearance. One study found that women who increased their  daily water intake  had significant improvements in skin hydration and function ( 21 ).
+Many “firming” creams contain collagen and elastin.
+Although these creams may temporarily give a slight boost to skin tightness, collagen and elastin molecules are too large to be absorbed through your skin. In general, collagen must be created from the inside out.
+Some natural remedies may help tighten loose skin after pregnancy or small to moderate weight loss.
+
+Medical treatments to tighten loose skin
+Medical or surgical treatments are more invasive options to tighten loose skin after major weight loss.
+People who have lost a significant amount of weight via bariatric surgery or other weight loss methods often request surgery to remove excess skin ( 22 ).
+In body-contouring surgery, a surgeon makes a large incision and removes excess skin and fat. They then suture the incision with fine stitches to minimize scarring.
+Specific body-contouring surgeries include:
+abdominoplasty (tummy tuck):  removal of skin from the abdomen
+lower-body lift:  removal of skin from the belly, buttocks, hips, and thighs
+upper-body lift:  removal of skin from the breasts and back
+medial thigh lift:  removal of skin from the inner and outer thighs
+brachioplasty (arm lift):  removal of skin from the upper arms
+Multiple surgeries are usually performed on different body parts over the span of 1 to 2 years after major weight loss.
+Body-contouring surgeries usually require a hospital stay of 1 to 4 days. Recovery time at home is typically 2 to 4 weeks. There may be also some complications from the surgery, such as bleeding and infections.
+Body-contouring surgery may improve quality of life after significant weight loss. However, one study reported that some quality of life scores decreased in people who had the procedure ( 23 ,  24 ,  25 ,  26 ).
+Although body-contouring surgery is by far the most common procedure to remove loose skin, less invasive options with a lower risk of complications include:
+Radiofrequency treatment.  Such treatments may use a combination of infrared light, radiofrequency, and massage to reduce loose skin. While this treatment doesn’t induce weight loss, it may help reduce small areas of fat cells ( 27 ).
+Ultrasound.  A controlled study of ultrasound treatment in people who had bariatric surgery found no objective improvement in loose skin. However, people did report relief of pain and other symptoms following treatment ( 28 ).
+It appears that although there are fewer risks with these alternative procedures, the results may not be as dramatic as with body-contouring surgery.
+Body-contouring surgery is the most common and effective procedure to remove loose skin that occurs after major weight loss. Some alternative procedures are also available, but not as effective.
+
+The bottom line
+Having excess loose skin is common after losing a lot of weight. You may choose to seek treatment if the loose skin is bothersome.
+For small to moderate amounts of weight loss, your skin will likely retract on its own. Natural home remedies may help too.
+However, more significant weight loss may need body-contouring surgery or other medical procedures to tighten or get rid of loose skin.
+
+References:
+
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.healthline.com/nutrition/collagen
+https://www.ncbi.nlm.nih.gov/pubmed/25671051
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31592376/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371663/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33123869/
+https://www.ncbi.nlm.nih.gov/pubmed/25660807
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25561721/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30423867/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30581032/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27178615/
+https://www.tandfonline.com/doi/full/10.1080/2000656X.2020.1777144
+https://www.ncbi.nlm.nih.gov/pubmed/23879775
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25477839/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29428691/
+https://www.healthline.com/health/womens-health/yeast-infection-home-remedy
+https://www.ncbi.nlm.nih.gov/pubmed/26583966
+https://www.ncbi.nlm.nih.gov/pubmed/26886262
+https://www.ncbi.nlm.nih.gov/pubmed/26362110
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.1111/jocd.12174/full
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
+https://www.healthline.com/nutrition/bone-broth-101
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32985076/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30061538/
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/
+https://www.ncbi.nlm.nih.gov/pubmed/26080780
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27070678/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30069862/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33565201/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28807141/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31376204/
+https://www.ncbi.nlm.nih.gov/pubmed/26155952

articles/article1001.txt

@@ -0,0 +1,160 @@
+Title: Calcium Supplements: Should You Take Them?
+
+Your bones benefit from the calcium you consume. A deficiency may make you more prone to osteoporosis, but too much calcium may increase your risk of heart disease. This article discusses the recommended calcium supplement dosage.
+Many people take calcium supplements hoping to strengthen their bones.
+However, calcium supplements may have drawbacks and even health risks, including raising the risk of heart disease.
+This article explains what you need to know about calcium supplements, including who should take them, their health benefits, and their potential risks.
+
+Why do you need calcium?
+Your body needs calcium to build and  maintain strong bones .  Over 98%  of the calcium in your body is stored in your bones and teeth.
+In the bloodstream, it’s used to send nerve signals, release hormones like insulin, and regulate how muscles and blood vessels contract (narrow) and dilate (widen).
+Calcium is so important that if you don’t get the recommended amount in your diet, your body will take it from your skeleton and teeth to use elsewhere, weakening your bones.
+So how much calcium do you need each day?
+Below are the  current recommendations  from the National Institute of Health, by age:
+Women ages 50 and younger:  1,000 milligrams (mg) per day
+Men ages 70 and younger:  1,000 mg per day
+Women over age 50:  1,200 mg per day
+Men over age 70:  1,200 mg per day
+In this article, we’ve used the terms “men” and “women” when talking about published data or research. Although this language is binary, specificity is key when reporting on study participants and clinical findings. Unfortunately, the studies and surveys referenced in this article didn’t report data on, or include, participants who were transgender,  nonbinary ,  gender nonconforming ,  genderqueer ,  agender , or genderless.
+There are also recommended upper limits for calcium intake. The cap is  2,500 mg  per day for adults up to age 50 and  2,000 mg  per day for adults over age 50.
+It’s possible to get sufficient amounts through your diet. Foods that contain calcium include dairy products, certain leafy greens, nuts, beans, and tofu.
+However, people who don’t eat enough  calcium-rich foods  might consider taking supplements.
+
+Who should take calcium supplements?
+When your calcium intake is insufficient, your body will remove calcium from your bones, making them weak and brittle. This can result in  osteoporosis .
+Since women are at a higher risk of osteoporosis, many doctors recommend that they take calcium supplements, especially after reaching menopause. Because of this, older women are much more likely to take calcium supplements.
+If you don’t get the recommended amount through your diet, supplements can help fill the gap. You might also consider calcium supplements if you:
+follow a vegan diet
+have a high protein or high sodium diet, which may cause your body to excrete more calcium
+have a health condition that limits your body’s ability to absorb calcium, such as Crohn’s disease or inflammatory bowel disease
+have a history of gastric bypass surgery
+are being treated with corticosteroids over a long period of time
+have osteoporosis
+
+The benefits of calcium supplements
+Calcium supplements may have several health benefits.
+After  menopause , women lose bone mass due to a decline in estrogen.
+Supplements may help, though there doesn’t seem to be  any additional benefit  to taking larger doses.
+A  2022 analysis  of 43 studies involving over 7,000 participants under age 35 years found calcium supplementation improved bone mass.
+In addition,  recent studies  have concluded that for osteoporosis and bone health, a combination of vitamin D and calcium is more effective than calcium alone.
+Studies  have associated low calcium intake with a high body mass index (BMI) and high body fat percentage.
+A  2013 study  examined the effects of giving a daily 600-mg calcium supplement to college students with overweight and obesity who had very low calcium intakes.
+The study found that those given a supplement containing 600 mg of calcium and 125 international units (IUs) of vitamin D lost more body fat on a calorie-restricted diet than those who did not receive the supplement.
+It’s often recommended to take vitamin D with calcium. This is because vitamin D improves the body’s absorption of calcium.
+According to  one large study , calcium from dairy products and supplements may lower the risk of colon cancer.
+A  2022 analysis of 37 studies  found a 6% decreased risk of colorectal cancer for every 300 mg of calcium taken daily.
+Several studies have suggested that taking calcium supplements might improve metabolic markers, especially when taken with vitamin D.
+In a  2016 study , 42 pregnant people took supplements containing calcium and vitamin D. Several of their metabolic markers improved, including blood pressure and markers of inflammation.
+Other research  has shown that the children of women who took calcium supplements while pregnant have lower blood pressure at age 7 than the children of mothers who did not take them.
+However,  other studies  have shown no improvements in the metabolic profiles of participants who took supplements containing both calcium and vitamin D while on calorie-restricted diets.
+
+Possible dangers of calcium supplements
+Recent research suggests that calcium supplements may, in fact, cause some health problems. However, the evidence is mixed.
+Perhaps the most controversial suggestion about calcium supplements is that they may increase the risk of some types of heart disease, including heart attack and stroke.
+A  2021 analysis  of 13 clinical trials found that calcium supplements increased cardiovascular disease (CVD) risk by 15% in healthy postmenopausal women.
+A  2020 analysis  of 42 studies found that calcium from dietary sources did not raise CVD risk but supplemental calcium did.
+A  2022 study  in South Korea found similar risks of CVD when a large group of subjects took calcium supplements.
+More conclusive research is needed to determine the effect of calcium supplements on heart health.  Some experts  have suggested that taking calcium with vitamin D may neutralize the possible risks, but this needs to be studied more.
+High levels of calcium may be linked to prostate cancer, although the research on this link is also conflicting.
+In  several   studies , most of which were observational, researchers found that high intakes of calcium may be linked to an increased risk of prostate cancer.
+However, an  older randomized controlled study  that gave 672 men either a calcium supplement or placebo every day for 4 years showed that participants did not have an increased risk of prostate cancer.
+In fact, participants who took the supplement had fewer cases of prostate cancer.
+Other research has suggested that dairy products may be the culprit. A  review of 32 articles  reported that consuming dairy products — but not calcium supplements — was linked to an increased risk of prostate cancer.
+There is some evidence that calcium supplements increase the risk of kidney stones.
+One study  looking at hip health gave more than 36,000 postmenopausal women either a daily supplement containing 1,000 mg of calcium and 400 IU of vitamin D or a placebo pill.
+The results showed that those who took the supplement had an increased risk of kidney stones.
+Furthermore, while supplement users in the study experienced an overall increase in hip bone density, they didn’t have a lower risk of hip fractures.
+The risk of kidney stones appears to be linked more to supplements than to calcium derived from the diet.
+Consuming more than 2,000 mg of calcium per day from your diet or supplements is also linked to an increased risk of kidney stones, according to the  National Institutes of Health .
+Other sources  say that the risk of kidney stones increases when calcium intake exceeds 1,200–1,500 mg per day.
+Having too much calcium in your blood leads to a condition called hypercalcemia, which is characterized by many negative symptoms, including stomach pain, nausea, irritability, and depression.
+It can be caused by several things, including:
+experiencing dehydration
+having a thyroid condition
+taking high levels of calcium supplements
+Excessive vitamin D supplementation may also lead to hypercalcemia by encouraging your body to absorb more calcium from your diet.
+
+Things to consider when taking calcium supplements
+If you take calcium supplements, there are several factors you should be aware of.
+Calcium supplements can help fill the gap between how much calcium you get in your diet and how much you need per day.
+Remember, the recommended amount for most adults is 1,000 mg per day and increases to 1,200 mg per day for women over age 50 and men over age 70.
+Therefore, if you typically only get around 500 mg per day through food and need 1,000 mg per day, then you can take  one 500-mg supplement  daily.
+However, choose your dose wisely. Taking in more calcium than you need can cause problems.
+It’s important to check the amount of calcium in the supplement you choose.
+Your body can’t absorb large amounts of it at once.  Experts recommend  taking no more than 500 mg at a time in supplement form.
+Make sure to tell your doctor and pharmacist if you are taking calcium supplements, since they can interfere with how your body processes certain medications, including antibiotics and iron.
+Calcium also competes with iron for absorption. If you are deficient in iron and also need to take calcium supplements, try taking calcium with meals to maximize absorption and take iron supplements either  1 hour before or 2 hours after  a meal.
+This way, the calcium is less likely to inhibit the absorption of the iron that you consume in your meal.
+Remember, you need only 1,000–1,200 mg of calcium each day. There’s no benefit to taking more than that. In fact, you could experience problems if you do.
+Problems include constipation, hypercalcemia, calcium buildup in soft tissues, and trouble absorbing iron and zinc.
+
+Different types of calcium supplements
+Calcium supplements come in different forms, including tablets, capsules, chews, liquids, and powders.
+One key difference between these types of supplements is the form of calcium they contain.
+The two main forms are:
+calcium carbonate
+calcium citrate
+These two forms differ in how much elemental calcium they contain and how well they’re absorbed by the body. Elemental calcium refers to the amount of calcium that is present in the compound.
+This is the cheapest and most widely available form. It contains 40% elemental calcium and therefore usually delivers a lot of calcium in a small serving.
+However, this form is more likely to cause side effects, such as gas, bloating, and constipation. It is recommended that calcium carbonate be taken with food for optimal absorption.
+This form is more expensive. It is composed of 21% elemental calcium, meaning you may need to take more tablets to get the amount of calcium you need.
+However, it’s more easily absorbed than calcium carbonate and can be taken with or without food.
+Calcium citrate is the form recommended for people with irritable bowel syndrome.
+It’s also the better choice for those with low levels of stomach acid, a condition common among older adults and those taking medications for acid reflux.
+
+Food sources of calcium
+It’s best to get nutrients from food rather than supplements.
+Nevertheless, if you think you’re not getting enough calcium in your diet, consider eating more of these foods:
+dairy, including milk, cheese, and yogurt
+canned  fish  with bones, such as salmon or sardines
+certain leafy greens including collard greens, spinach, and kale
+edamame and  tofu
+beans and lentils
+fortified foods and drinks
+
+The bottom line
+Calcium supplements can help people who are at risk of osteoporosis, as well as those who don’t get enough calcium in their diets.
+While some research suggests a link between calcium supplements and heart disease, the link is not clear.
+However, it is known that getting more than the recommended amount of calcium from any source may raise your risk of kidney stones.
+Calcium supplements are probably fine in small doses, but the best way to get calcium is from food. Strive to incorporate a variety of calcium-rich foods in your diet, including from non-dairy sources.
+
+References:
+
+https://www.healthline.com/nutrition/is-dairy-good-for-your-bones
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
+https://www.healthline.com/health/transgender/nonbinary
+https://www.healthline.comhttps://post.healthline.com/health/gender-nonconforming
+https://www.healthline.comhttps://post.healthline.com/health/transgender/genderqueer
+https://www.healthline.comhttps://post.healthline.com/health/agender
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+https://www.healthline.com/health/osteoporosis
+https://www.healthline.com/health/menopause
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29169584/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/36164828/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33237064/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627166/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/23297844/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5017917/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34708323/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34708323/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26929766/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/23297844/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33530332/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31625814/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9230596/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34244740/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6103569/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29765146/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15767334/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25527754/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/16481635/
+https://www.ncbi.nlm.nih.gov/books/NBK56058/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176573/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176573/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4560115/
+https://www.health.ny.gov/publications/1980/index.htm
+https://www.healthline.com/nutrition/11-health-benefits-of-fish
+https://www.healthline.com/nutrition/what-is-tofu

articles/article1002.txt

@@ -0,0 +1,131 @@
+Title: Is Whole Milk Better Than Low Fat and Skim Milk?
+
+Recent studies suggest that skim milk might not always be the best health-promoting choice. Though many official guidelines have long recommended avoiding whole milk, it can actually be a great addition to a nutrient-focused diet.
+Milk is one of the most naturally nutritious beverages on the planet, which explains why it’s often a staple in school lunches and a popular drink for people of all ages.
+For decades, nutrition guidelines have recommended low fat dairy products for everyone over 2 years old. However, in recent years, scientists have called this recommendation into question ( 1 ).
+This article will review how the different types of milk stack up to determine which is the best option.
+
+Different types of dairy milk: Whole, low fat, and skim
+There are several types of  milk  available in the dairy aisle of most grocery stores, which mainly differ in their fat content.
+Whole milk is sometimes referred to as “regular milk” because the amount of fat in it has not been altered. Skim and 1% milk are produced by removing fat from whole milk.
+Fat content is measured as a percentage of the total liquid by weight. Here’s the fat content of popular milk varieties:
+whole milk:  3.25% milk fat
+low fat milk:  1% milk fat
+skim:  less than 0.5% milk fat
+This table summarizes the nutrients in 1 cup (237 mL) of several milk varieties ( 2 ,  3 ,  4 ):
+Since fat contains more calories per serving than any other nutrient, milk with a higher fat content is higher in calories ( 5 ).
+Though each type of milk contains a similar amount of micronutrients, the amount of  vitamin D  can differ slightly. However, because most milk manufacturers add vitamin D to milk, each variety generally contains a similar amount ( 6 ).
+Another significant nutritional difference between milk varieties is the amount of omega-3 fatty acids, a type of fat that has been linked to  many health benefits , including improved heart and brain health, as well as lowered inflammation. The more fat a cup of milk has in it, the higher its omega-3 content ( 7 ).
+Additionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk. However, this distinction is mostly seen in “grass-fed” milk, which is almost always organic anyway. So if you’re looking for higher omega-3s per serving, check to make sure you’re buying grass fed milk ( 8 ,  9 ,  10 ).
+The major difference between the types of dairy milk available is fat content. Whole milk contains more fat and calories than skim milk.
+
+Whole milk: Is it unhealthy?
+For years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its  saturated fat  content.
+Mainstream nutrition recommendations advise limiting saturated fat because it can increase cholesterol levels, which is a risk factor for heart disease ( 11 ).
+Based on this information, experts made the assumption that saturated fat must increase the risk of heart disease. However, there was no experimental evidence to prove that this was true ( 12 ,  13 ).
+In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. As a result, official guidelines instructed people to reduce their saturated fat intake ( 12 ).
+A cup (237 mL) of whole milk contains 4.5 grams of saturated fat, which is about 20% of the daily amount recommended by the 2020-2025 Dietary Guidelines for Americans. For this reason, the guidelines recommend consuming only low fat or skim milk ( 4 ,  13 ).
+In recent years, this recommendation has been called into question. There is emerging experimental data to indicate that eating moderate amounts of saturated fat does not directly cause heart disease ( 14 ,  15 ).
+In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not fully support this recommendation.
+
+What to know about saturated fat
+While those with high cholesterol levels or heart disease may need to defer to their doctor’s recommendations and monitor their intake of saturated fat, it can still be enjoyed as part of a balanced diet for individuals without those two conditions.
+In fact, multiple studies suggest that increased saturated fat intake is not directly associated with a higher risk of heart disease, stroke, heart attack, or heart disease-related death ( 16 ,  17 ,  18 ).
+Originally, researchers believed that saturated fat increased cholesterol levels, which in turn increased the risk of heart disease. However, the relationship between saturated fat and cholesterol is much more complicated.
+For starters, although saturated fat does increase levels of LDL (bad) cholesterol, it also increases levels of HDL (good) cholesterol, which can actually help protect against heart disease ( 19 ,  20 ).
+Additionally, there are different types of LDL, and it’s the very small, dense particles of LDL that have the most damaging effects on the heart and arteries. Though saturated fat can increase cholesterol levels, it actually changes LDL from the small, dense particles to the large, less harmful particles ( 21 ,  22 ,  13 ).
+Furthermore, other research suggests that certain foods high in saturated fat may impact heart health differently. For example, one review showed that cheese and yogurt were actually linked to a lower risk of heart disease, while red meat and butter were tied to a higher risk ( 23 ).
+For this reason, it’s important to consider the overall nutritional composition of an ingredient rather than focusing solely on the individual nutrients it contains ( 24 ).
+Even though a lot of new research is questioning the direct connection between saturated fat and heart health, it still can increase cholesterol levels in some individuals. Therefore, those with heart disease or high cholesterol levels may want to consider swapping out foods high in saturated fats for other ingredients instead.
+In particular, studies show that replacing saturated-fat foods with whole grains or polyunsaturated fats — a type of fat found in foods like olive oil, nuts, and seeds — could be beneficial for long-term heart health ( 25 ,  26 ).
+Though it’s still important to moderate your saturated fat intake if you’re living with health conditions like high cholesterol or heart disease, studies are now showing that moderate saturated fat consumption does not directly increase the risk of heart disease in otherwise healthy individuals. Additionally, certain foods that contain saturated fat may affect heart health differently.
+Always talk with your doctor about your specific health issues before incorporating new dietary patterns.
+
+Whole milk and weight management
+Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to  gain weight . However, many studies have shown that consuming high fat dairy products may actually help support weight management instead.
+According to one 2016 study of 18,438 women, increased intake of full fat dairy products was linked to a lower risk of weight gain over an 11-year period. On the other hand, there was no significant association between low fat dairy intake and weight gain ( 27 ).
+Another study from 2017 found that dairy fat intake was not linked to a higher risk of weight gain, heart disease, or type 2 diabetes ( 28 ).
+Similarly, one 2020 review of 29 studies concluded that full fat dairy consumption was not associated with weight gain or fat gain in children ( 29 ).
+The relationship between milk and weight management has been a research topic for several years, and findings have been inconsistent. However, most of these studies either include all types of dairy products or focus on low fat dairy ( 30 ,  31 ,  32 ).
+In studies that look at only high fat dairy products, like whole milk, there is a pretty consistent connection between full fat dairy and lower body weight, suggesting that whole milk can be a great addition to a well-rounded, nutrient-dense diet and may help you maintain a moderate weight.
+While more research needs to be done, there is not much evidence that drinking whole milk instead of skim causes weight gain.
+
+Can whole milk lower your risk for chronic disease?
+Studies have found that whole milk could be linked to a lower risk of several chronic conditions, including:
+Metabolic syndrome.  Multiple studies show that drinking whole milk may be associated with a lower risk of metabolic syndrome, a group of risk factors that can increase the risks of heart disease, stroke, and type 2 diabetes ( 33 ,  34 ,  35 ).
+Type 2 diabetes.  In one large study, people with the highest amount of dairy-derived fatty acids in their bloodstreams had a 44% lower rate of diabetes. However, more research is needed, as some other studies have found that full fat and nonfermented dairy products may be associated with a higher risk ( 36 ,  37 ,  38 ).
+Infertility.  Although more research is needed, some studies suggest that drinking milk may be associated with improved reproductive health and fertility in women ( 39 ).
+It’s important to note that many other factors, such as physical activity, daily diet, and personal health history all play a role in the development of chronic diseases. Therefore, drinking whole milk is one small part of a much larger equation.
+Drinking whole milk as part of a nutritious diet may actually have some health benefits, including a reduced risk of metabolic syndrome. It may also protect against type 2 diabetes and improve reproductive health for women, but more research is needed.
+
+The advantage of choosing skim milk
+There are some situations where skim milk may be the best choice for you.
+For example, if you’re following a very low calorie diet, choosing skim milk may be a better option as it’s lower in calories but contains about the same amount of protein per cup (237 mL) ( 2 ,  4 ).
+Skim milk is also considered a nutrient-dense ingredient, meaning it provides a large dose of vitamins and minerals with very few calories.
+In fact, skim milk is one of the  richest food sources of calcium , providing around 325 mg per cup. This is even higher than the calcium content of whole milk, which is 306 mg per cup ( 2 ,  4 ).
+It can also be a great way to increase your intake of several other important vitamins and minerals, including vitamin D, phosphorus, and potassium ( 2 ).
+Skim milk provides approximately the same amount of protein and calcium as whole milk but contains fewer calories.
+
+The bottom line
+One of the main reasons whole milk was called out was because of its saturated fat content, which was previously directly connected to issues like heart disease.
+However, new research questions this direct connection. While individuals who are already living with high cholesterol and heart disease should defer to their doctor’s advice and limit their intake of saturated fat, people without such conditions may be able to consume it in moderate amounts without it impacting their overall health.
+Talk with your doctor about your specific health history and what’s the best option for you when it comes to saturated fat intake.
+Try this today: An easy way to enjoy whole milk is by adding it to smoothies. Try blending whole milk with your favorite fruits, veggies, and leafy greens for a delicious and nutritious snack.
+
+References:
+
+https://www.healthline.comhttp://jamanetwork.com/journals/jama/fullarticle/2481221
+https://www.healthline.com/nutrition/milk-benefits
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746772/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients
+https://www.ncbi.nlm.nih.gov/books/NBK499909/
+https://www.healthline.com/nutrition/vitamin-d-101
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.ncbi.nlm.nih.gov/books/NBK564314/
+https://www.ncbi.nlm.nih.gov/books/NBK564314/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24898881/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26878105/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723057/
+https://www.healthline.com/nutrition/saturated-fat
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30084105/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31142556/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32562735/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31142556/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients
+https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34796724/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34717669/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34796724/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6053258/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28864332/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30094038/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29623098/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5441126/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34362390/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32562735/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34796724/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32087567/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32428300/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/
+https://www.healthline.com/nutrition/how-to-gain-weight
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26912496/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6014779/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7360438/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911011/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963870/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29058378/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29871703/
+https://www.ncbi.nlm.nih.gov/pubmed/26511614
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29083742/
+https://www.ncbi.nlm.nih.gov/pubmed/27006479
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27692560/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29498341/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696580/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients

articles/article1003.txt

@@ -0,0 +1,181 @@
+Title: Chewing Gum: Good or Bad?
+
+The ingredients in chewing gum are safe for people to consume, and the act of chewing may even have mental and physical health benefits. However, some people get jaw pain or headaches from chewing.
+People have been chewing gum in various forms for thousands of years.
+The first gums were made from the sap of trees, such as spruce or  Manilkara chicle .
+However, most modern chewing gums are made from synthetic rubbers.
+This article explores the health benefits and potential risks of chewing gum.
+
+What is chewing gum?
+Chewing gum is a soft, rubbery substance that’s designed to be chewed but not swallowed.
+Recipes can vary among brands, but all chewing gums have the following basic ingredients:
+Gum.  This is the nondigestible, rubbery base used to give gum its chewy quality.
+Resin:  This is usually added to strengthen gum and hold it together.
+Fillers.  Fillers, such as calcium carbonate or talc, are used to give gum texture.
+Preservatives.  These are added to extend shelf life. The most popular choice is an organic compound called butylated hydroxytoluene (BHT).
+Softeners.  These are used to retain moisture and prevent the gum from hardening. They can include waxes like paraffin or vegetable oils.
+Sweeteners.  Cane sugar, beet sugar, and corn syrup are popular sweeteners. Sugar-free gums use sugar alcohols such as xylitol or artificial sweeteners such as aspartame.
+Flavorings.  Natural or synthetic flavorings are added to give gum the desired taste.
+Most chewing gum manufacturers keep their exact recipes a secret. They often refer to their specific combination of gum, resin, filler, softeners, and  antioxidants  as their “gum base.”
+All ingredients used in the processing of chewing gum have to be “food grade” and classified as fit for human consumption.
+Chewing gum is a candy that’s designed to be chewed but not swallowed. It’s made by mixing a gum base with sweeteners and flavorings.
+
+Are the ingredients in chewing gum safe?
+In general, chewing gum is considered safe.
+However, some types of chewing gum contain small amounts of controversial ingredients.
+Even in these cases, the amounts are generally much lower than the amounts considered to cause harm.
+BHT is an antioxidant that’s added to many processed foods as a preservative. It stops food from going bad by preventing fats from becoming rancid.
+Its use is controversial, as some animal studies suggest that high doses can cause cancer. However, the results are mixed, and other studies haven’t found this effect ( 1 ,  2 ).
+Overall, there are very few human studies, so BHT’s effects on people are relatively unknown.
+However, a Dutch study from 2000 assessed the connection between BHT and stomach cancer and found that men and women who consumed BHT in usual amounts had no increased risk ( 3 ).
+Both the FDA and the  EFSA  have deemed BHT generally safe in low doses of around 0.11 mg per pound of body weight (0.25 mg per kg) ( 4 ).
+It appears that most people consume far less than this recommended level. One study that analyzed urine samples from multiple countries estimated that the average daily intake of BHT in adults was only 0.21–31.3 micrograms per kg of body weight ( 5 ).
+Titanium dioxide  is a common food additive used to whiten products and give them a smooth texture.
+Some older animal studies have linked very high doses of titanium dioxide with nervous system and organ damage in rats ( 6 ,  7 ).
+Inflammation, oxidative stress, and cancer have also been observed in studies that have treated rats with titanium dioxide ( 8 ).
+Research has yet to determine the amount of titanium dioxide that might be harmful in humans.
+At the moment, the amount and type of titanium dioxide people are exposed to in food is generally considered safe. Nevertheless, more research is needed to determine the safe consumption limit ( 9 ,  10 ,  11 ).
+Aspartame  is an artificial sweetener commonly found in sugar-free foods.
+It’s highly controversial and has been claimed to cause a range of conditions, from headaches to obesity to cancer.
+Animal studies have suggested that aspartame is a chemical carcinogen in rodents and that prenatal exposure to aspartame increases cancer risk in rodent offspring ( 12 ).
+However, the possible connection between aspartame and obesity needs to be further studied ( 13 ,  14 ).
+According to the FDA, consuming amounts of aspartame that are within the daily intake recommendations isn’t thought to be harmful ( 15 ).
+However, people who have a rare hereditary condition known as phenylketonuria should limit their consumption of phenylalanine, which is a component of aspartame ( 15 ).
+Synthetic  food colorings  such as  Red Dye 40 ,  Yellow 5 , Yellow 6, and Blue 1 have been linked to health issues. However, the FDA has approved these dyes, stating that while most children consume these additives with no adverse effects, some may show sensitivity to them ( 16 ,  17 ).
+Chewing gum often contains titanium dioxide, which adds a shiny finish to added colors, which may include the above-mentioned synthetic colors and more ( 17 ).
+Titanium dioxide, Red 3 and Green 3 are banned in the European Union, but not in the US. Red 40 Yellow 5 and Yellow 6 must contain a warning in the EU stating that they may have adverse effects on activity and attention in children ( 18 ,  19 ).
+California will ban Red Dye 3 along with some other food additives beginning 2027 ( 20 ).
+Chewing gum hasn’t been linked to any serious health effects, but ingredients added to some types of chewing gum are controversial.
+
+Chewing gum can reduce stress and boost memory
+Studies have found that chewing gum while performing tasks can improve various aspects of brain function, including alertness, memory, understanding, and decision making ( 21 ,  22 ,  23 ,  24 ,  25 ).
+One randomized controlled trial found that students who chewed gum over a period of 7 or 19 days had reduced scores for depression, anxiety, and stress compared to those who did not. Those who chewed gum also achieved greater academic success ( 26 ).
+Interestingly, some studies have found that chewing gum during tasks may be a bit of a distraction at the start but could help you focus for longer periods ( 27 ).
+Other studies have found benefits during only the first 15–20 minutes of a task ( 28 ).
+Experts don’t fully understand how chewing gum improves memory. One theory is that this improvement is due to increased blood flow to the brain caused by chewing gum.
+Studies have also found that chewing gum may reduce stress and increase feelings of alertness ( 22 ,  29 ,  30 ).
+In a small 2012 study in university students, chewing gum for 2 weeks decreased participants’ feelings of stress, particularly in relation to academic workload ( 31 ).
+This could be due to the act of chewing, which has been linked to reduced levels of stress hormones such as cortisol ( 32 ,  33 ).
+The benefits of chewing gum on memory have been shown to last only while you’re chewing the gum. However, habitual gum chewers may benefit from feeling more alert and less stressed throughout the day ( 22 ,  34 ).
+Chewing gum could help improve your memory. It has also been linked to reduced feelings of stress.
+
+Chewing gum could help you lose weight
+Chewing gum could be a helpful tool for those trying to  lose weight .
+This is because it’s both sweet and low in calories, giving you a sweet taste without negatively affecting your diet.
+Some research also suggests that chewing gum could reduce your appetite, which could prevent you from overeating ( 35 ,  36 ).
+One small study found that chewing gum between meals decreased feelings of hunger and reduced intake of high carb snacks in the afternoon ( 37 ).
+The results of another small study suggest that chewing gum while walking could help burn more calories ( 38 ).
+However, the overall results are mixed. Some studies have reported that chewing gum does not affect appetite or energy intake over the course of a day ( 39 ,  40 ).
+One study even found that people who chewed gum were less likely to snack on  fruit . However, this may be because the participants were chewing minty gum before eating, which made the fruit taste bad ( 41 ).
+Interestingly, there is also some evidence that chewing gum may  increase your metabolic rate  ( 42 ).
+However, more research is needed to determine whether chewing gum leads to a difference in weight over the long term.
+Chewing gum could help you cut calories and lose weight. It may also help reduce feelings of hunger and help you eat less, although the results are inconclusive.
+
+Chewing gum could help protect your teeth and reduce bad breath
+Chewing sugar-free gum could help protect your teeth from cavities.
+It’s better for your teeth than regular, sugar-sweetened gum. This is because sugar feeds the “bad” bacteria in your mouth, which can damage your teeth.
+However, some sugar-free gums are better than others when it comes to your dental health.
+Studies have found that chewing gums sweetened with the sugar alcohol  xylitol  are more effective than other sugar-free gums at preventing tooth decay ( 43 ).
+This is because xylitol prevents the growth of the bacteria that cause tooth decay and bad breath ( 44 ,  45 ).
+In fact, one study found that chewing xylitol-sweetened gum reduced the amount of bad bacteria in the mouth by up to 75% ( 46 ).
+Furthermore, chewing gum after a meal increases saliva flow. This helps wash away harmful sugars and food debris, both of which feed bacteria in your mouth ( 47 ).
+Chewing sugar-free gum after a meal could help keep your teeth healthy and prevent bad breath.
+
+Are there any side effects of chewing gum?
+While chewing gum has some potential benefits, chewing too much gum could cause some unwanted side effects.
+The  sugar alcohols  used to sweeten sugar-free gum have a laxative effect when consumed in large amounts.
+This means that chewing lots of sugar-free gum could cause digestive distress and diarrhea ( 48 ).
+Additionally, all sugar alcohols are  FODMAPs , which can cause digestive problems for people with irritable bowel syndrome (IBS).
+Chewing gum sweetened with sugar is really bad for your teeth.
+This is because sugar is digested by the bad bacteria in your mouth, causing an increase in the amount of plaque on your teeth and tooth decay over time ( 49 ).
+Eating too much sugar is also associated with a  number of health conditions  such as obesity, insulin resistance, and diabetes ( 50 ).
+Constant chewing could lead to a jaw problem called temporomandibular disorder (TMD), which causes pain when you chew.
+Although this condition is rare, some studies have found a link between excessive chewing and TMD ( 51 ,  52 ).
+One research review suggests that regularly chewing gum may trigger headaches in people prone to migraine episodes and tension-type headaches ( 53 ).
+More research is needed, but the researchers suggested that people who experience migraine might want to limit their gum chewing.
+Chewing too much gum could cause problems such as jaw pain, headaches, diarrhea, and tooth decay. Chewing sugar-free gum can cause digestive symptoms in people with IBS.
+
+Which chewing gum should you choose?
+If you like chewing gum, it’s best to choose a sugar-free gum made with xylitol.
+The main exception to this rule is for people with IBS. Sugar-free gum contains FODMAPs, which can cause digestive problems in people with IBS.
+Those who can’t tolerate FODMAPs should choose a gum sweetened with a low calorie sweetener such as  stevia .
+Make sure to read the ingredient list on your gum to confirm that it doesn’t contain any ingredients you have an intolerance to. Check in with a dentist or dietitian for help deciding which type of gum is best for you.
+
+The bottom line
+The ingredients in chewing gum have been established as safe for humans to consume. In fact, the act of chewing may have surprising benefits for mental and physical health!
+However, some people may find that they experience adverse side effects, such as jaw pain or headaches, from chewing gum. If you know this habit causes you problems, it’s best to limit your chewing. Otherwise, a stick or two of gum between meals isn’t a bad idea.
+
+References:
+
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/22006501/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33785163/
+https://www.sciencedirect.com/science/article/abs/pii/S0278691500000429?via%3Dihub
+http://www.efsa.europa.eu/
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2012.2588/full
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31029976/
+https://www.healthline.com/nutrition/titanium-dioxide-in-food
+https://www.ncbi.nlm.nih.gov/pubmed/20692697
+https://www.ncbi.nlm.nih.gov/pubmed/21105171
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30936694/
+https://www.healthline.comhttps://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2019.5760
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309481/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29859103/
+https://www.healthline.com/nutrition/aspartame-good-or-bad
+https://www.healthline.comhttps://ehjournal.biomedcentral.com/articles/10.1186/s12940-021-00725-y
+https://www.healthline.comhttps://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2018.32.1_supplement.603.20
+https://www.ncbi.nlm.nih.gov/pubmed/25786106
+https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states
+https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states
+https://www.healthline.com/nutrition/food-dyes
+https://www.healthline.com/nutrition/red-dye-40
+https://www.healthline.com/health/yellow-5
+https://www.fda.gov/food/color-additives-information-consumers/color-additives-questions-and-answers-consumers
+https://www.ewg.org/news-insights/news/2023/07/sticky-situation-harmful-food-chemicals-chewing-gum
+https://www.ewg.org/news-insights/news/2023/07/sticky-situation-harmful-food-chemicals-chewing-gum
+https://www.healthline.comhttps://fas.usda.gov/data/european-union-titanium-dioxide-banned-food-additive-eu
+https://www.healthline.comhttps://regask.com/food-ingredients-banned-in-the-eu/
+https://www.uri.edu/news/2023/11/california-bans-four-common-food-additives-what-does-it-mean-for-consumers/
+https://www.ncbi.nlm.nih.gov/pubmed/26075234
+https://www.ncbi.nlm.nih.gov/pubmed/26075253
+https://www.ncbi.nlm.nih.gov/pubmed/26078711
+https://www.ncbi.nlm.nih.gov/pubmed/24371128
+https://www.ncbi.nlm.nih.gov/pubmed/23375117
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31125164/
+https://www.ncbi.nlm.nih.gov/pubmed/21192998
+https://www.ncbi.nlm.nih.gov/pubmed/21645566
+https://www.ncbi.nlm.nih.gov/pubmed/26075253
+https://www.ncbi.nlm.nih.gov/pubmed/22390954
+https://www.ncbi.nlm.nih.gov/pubmed/22496105
+https://www.ncbi.nlm.nih.gov/pubmed/22402304
+https://www.ncbi.nlm.nih.gov/pubmed/26090453
+https://www.ncbi.nlm.nih.gov/pubmed/26782231
+https://www.ncbi.nlm.nih.gov/pubmed/26075253
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30873461/
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.ncbi.nlm.nih.gov/pubmed/25758865
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32320002/
+https://www.ncbi.nlm.nih.gov/pubmed/26948161
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31164781/
+https://www.ncbi.nlm.nih.gov/pubmed/23954409
+https://www.ncbi.nlm.nih.gov/pubmed/22076595
+https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health
+https://www.ncbi.nlm.nih.gov/pubmed/23557811
+https://www.healthline.com/nutrition/10-ways-to-boost-metabolism
+https://www.ncbi.nlm.nih.gov/pubmed/25794237
+https://www.healthline.com/nutrition/xylitol-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28303470/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30429438/
+https://www.ncbi.nlm.nih.gov/pubmed/26097673
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434645/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27223231/
+https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31413027/
+https://www.healthline.com/nutrition/fodmaps-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24308392/
+https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad
+https://www.ncbi.nlm.nih.gov/pubmed/24652725
+https://www.ncbi.nlm.nih.gov/pubmed/25203577
+https://www.ncbi.nlm.nih.gov/pubmed/25369399
+https://www.ncbi.nlm.nih.gov/pubmed/25714969
+https://www.healthline.com/nutrition/stevia

articles/article1004.txt

@@ -0,0 +1,105 @@
+Title: Is It Bad to Eat Before Bed?
+
+Research is limited but does suggest a possible connection between bedtime snacking and weight gain. That said, having a light, healthy snack before bedtime is usually okay.
+Many people think it’s a bad idea to eat before bed.
+This often comes from the belief that eating before you go to sleep leads to weight gain. However, some claim that a bedtime snack can actually support a weight loss diet.
+So what should you believe? The truth is, the answer isn’t the same for everyone. It depends a lot on the individual.
+
+Eating before bed is controversial
+Whether you should eat before bed — defined as between dinner and bedtime — has become a hot topic in nutrition.
+Conventional wisdom says that eating before bed could cause weight gain because your metabolism usually slows down when you fall asleep. This could increase the likelihood that the calories will be stored as fat.
+Alternatively, some health experts say that eating before bed is perfectly fine and may improve sleep or weight loss.
+Therefore, it’s no surprise that many people are unsure of what the best option is.
+Part of the problem is that there’s evidence to support both sides of the argument.
+Although many people believe that a slower metabolism during sleep leads to weight gain, your nighttime basal metabolic rate is almost as high as during the day. Your body still needs plenty of energy while you sleep ( 1 ).
+There’s also limited evidence supporting the idea that calories count more before bedtime than they do at any other time of the day ( 2 ).
+Even though there seems to be no physiological reason, several studies have linked eating before bed with weight gain ( 3 ,  4 ,  5 ).
+So what’s going on here? The reason is probably not what you expect.
+Eating before bed is controversial. Even though there’s no definitive physiological reason why eating before bed would cause weight gain, several studies have found evidence that it might.
+
+It may lead to unhealthy habits
+The current evidence shows no definitive physiological reason why eating before bed should cause weight gain. However, several studies show that people who eat before bed are more likely to gain weight ( 3 ,  4 ,  5 ).
+The reason for this is much simpler than you might expect. It turns out that people who eat before bed are more likely to gain weight simply because a bedtime snack is an extra meal and, therefore, extra calories.
+Not only that, but the evening is the time of day when some tend to feel the hungriest.
+Research has also found that those who experience stress tend to see a rise in ghrelin — the hunger hormone — in the evening. This makes it even more likely that a bedtime snack will end up pushing your calorie intake over your daily calorie needs ( 6 ,  7 ,  8 ).
+There are those who like to snack at night while watching TV or working on their laptops, and it’s no surprise that these habits might lead to weight gain.
+Plus, some people become extremely hungry before bed because they didn’t eat enough during the day.
+This extreme hunger can cause a cycle of eating too much before bed, then being too full to eat much the next morning, and again becoming overly hungry before bed the next evening ( 9 ).
+This cycle, which can easily lead to overeating and weight gain, highlights why many individuals should eat balanced meals during the day.
+It would seem that the problem with eating at night isn’t explicitly linked to your metabolism switching to storing calories as fat at night. Instead, weight gain can be caused by bedtime snacking, which increases your caloric intake.
+Eating before bed can cause weight gain because of habits like eating while watching TV or consuming too many extra calories before bed.
+
+It’s not good if you have acid reflux
+Gastroesophageal reflux disease (GERD) is a common condition that affects 18.1 to 27.8 percent of people in the United States. It happens when gastric contents such as stomach acid splash back into your throat ( 10 ).
+Symptoms include:
+heartburn
+difficulty swallowing
+a lump in the throat
+dental erosions
+chronic cough
+laryngitis
+If you have any of these symptoms, you may want to avoid eating before bed because lying down makes it much easier to regurgitate ( 10 ).
+Therefore, if you have reflux, it’s a good idea to avoid eating anything for at least 3 hours before lying down in bed ( 11 ).
+Additionally, you might want to avoid drinking or eating anything containing caffeine, alcohol, tea, chocolate, or hot spices. All of these foods can aggravate symptoms.
+People who have acid reflux should not eat anything for at least 3 hours before bedtime. They may also want to avoid trigger foods, which can cause symptoms to worsen.
+
+Potential benefits
+While eating before bed may not be the best idea for some people, it can benefit others — it   may actually curb nighttime eating and aid weight loss.
+Some evidence suggests that, rather than causing weight gain, eating a bedtime snack may help some people lose weight.
+If you’re someone who tends to eat a big portion of your calories after dinner, having a structured snack after dinner instead of continually “grazing” can help to manage your appetite and may prevent overeating ( 12 ,  13 ).
+In one 4-week study of adults who were night-snackers, participants who began eating one bowl of cereal and milk 90 minutes after dinner ate an average of 397 fewer calories per day ( 13 ).
+Ultimately, participants lost an average of 1.85 pounds (0.84 kilograms) from this change alone ( 13 ).
+This study suggests that adding a small after-dinner snack may help night-snackers feel satisfied enough to eat less than they would otherwise. Over time, it may also have the possible benefit of weight loss.
+Getting enough sleep is very important, and sleep deprivation has been linked to overeating and weight gain ( 5 ,  14 ,  15 ).
+There’s no evidence that a small, healthy snack before bed leads to weight gain. Just keep in mind your total daily calorie intake.
+Therefore, if you feel that eating something before bed helps you fall asleep or stay asleep, it’s OK to do so.
+In the morning, your liver starts to produce extra glucose (blood sugar), which provides you with the energy you need to start the day.
+This process causes scarcely any change in blood sugar for people without diabetes. However, some people with diabetes can’t produce enough insulin to manage the extra glucose from the blood.
+For this reason, people with diabetes may wake up in the morning with high blood sugar, even if they haven’t eaten anything since the night before. This is called the Dawn Phenomenon ( 16 ,  17 ).
+Other people may experience nocturnal hypoglycemia or low blood sugar during the night, disturbing sleep ( 18 ).
+If you experience either of these phenomena, you might need to talk to your healthcare provider about adjusting your medication.
+A few studies have also suggested that a snack before bedtime may help prevent these changes in blood sugar by providing an additional energy source to help get you through the night ( 18 ,  19 ,  20 ).
+However, since the research is mixed, it’s best to speak with your healthcare provider to decide what is best for you.
+Having a structured bedtime snack may be beneficial, causing you to eat less at night or sleep better. It might also help to manage your blood sugar in some instances.
+
+What should you eat before bed?
+For most people, it’s perfectly OK to have a snack before bed.
+There’s no recipe for the perfect bedtime snack, but there are some things you should keep in mind.
+While eating before bed isn’t necessarily a bad thing, loading up on traditional dessert foods or junk foods such as ice cream, pie, or chips isn’t a good idea.
+These foods, which are high in unhealthy fats and added sugars, trigger cravings and overeating. They make it very easy to exceed your daily calorie needs.
+Eating before bed doesn’t necessarily make you gain weight, but filling up on these calorie-dense foods before bed certainly can, and it’s best to limit them.
+If you have a sweet tooth, try some berries or a few squares of dark chocolate (unless the caffeine bothers you). Or, if salty snacks are what you prefer, have a handful of nuts instead.
+Eating a snack before bed is fine for most people, but you should try to avoid eating excessively. Stick to minimally processed, nutrient-rich foods that may help you stay within your desired calorie limit for the day.
+
+
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/18234245
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
+https://www.ncbi.nlm.nih.gov/pubmed/25439026
+https://www.ncbi.nlm.nih.gov/pubmed/23036285
+https://www.ncbi.nlm.nih.gov/pubmed/23814334
+https://www.ncbi.nlm.nih.gov/pubmed/25439026
+https://www.ncbi.nlm.nih.gov/pubmed/23036285
+https://www.ncbi.nlm.nih.gov/pubmed/23814334
+https://www.ncbi.nlm.nih.gov/pubmed/23814334
+https://www.ncbi.nlm.nih.gov/pubmed/22844792
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29235554/
+https://www.ncbi.nlm.nih.gov/pubmed/23357955
+https://www.ncbi.nlm.nih.gov/books/NBK441938/
+https://www.ncbi.nlm.nih.gov/books/NBK441938/
+https://www.ncbi.nlm.nih.gov/pubmed/16393212
+https://www.ncbi.nlm.nih.gov/pubmed/24833598
+https://www.ncbi.nlm.nih.gov/pubmed/15310735
+https://www.ncbi.nlm.nih.gov/pubmed/15310735
+https://www.ncbi.nlm.nih.gov/pubmed/15310735
+https://www.ncbi.nlm.nih.gov/pubmed/23814334
+https://www.ncbi.nlm.nih.gov/pubmed/26467988
+https://www.ncbi.nlm.nih.gov/pubmed/19056602
+https://www.ncbi.nlm.nih.gov/books/NBK430893/
+https://www.ncbi.nlm.nih.gov/pubmed/24265365
+https://www.ncbi.nlm.nih.gov/pubmed/24320159
+https://www.ncbi.nlm.nih.gov/pubmed/24320159
+https://www.ncbi.nlm.nih.gov/pubmed/12502652
+https://www.ncbi.nlm.nih.gov/pubmed/18768036

articles/article1005.txt

@@ -0,0 +1,112 @@
+Title: 4 Benefits of Maca Root (and Potential Side Effects)
+
+Maca is a plant that originated in Peru. Its root is a natural remedy that some people use to treat specific health issues, including infertility and low sex drive. However, more research is needed.
+Maca is a plant that some populations in Peru  have used  for thousands of years as food and medicinally.
+In the last few decades, maca has grown in popularity. This article explains what maca root is, highlights some potential benefits, and answers whether it’s safe to add to your diet.
+
+What does maca root do for the body?
+The maca plant, called Lepidium meyenii or “Peruvian ginseng,” is a  cruciferous vegetable  related to broccoli, cauliflower, cabbage, and kale.
+Native to the high Andean plateaus, it has been cultivated for over 2,000 years and can survive the harsh weather of the Peruvian Andes above 4,000 meters (m) or 13,123 feet (ft). Traditionally, the Andean people  used  maca as food or medication to treat respiratory conditions and rheumatic disease.
+Maca products have increased in popularity due to claims they may help  increase libido  and fertility. Maca is now grown worldwide, including in China’s Yunnan province.
+It contains beneficial compounds, including:
+fiber
+vitamins and minerals
+bioactive compounds, such as macamides, macaridine, alkaloids, and glucosinolates
+However, research on its benefits has been mixed, with more studies needed to support the claims.
+Here are some potential benefits of maca.
+People in Peru have used maca for thousands of years as food and natural medication.
+
+Maca may help with libido, sexual function, and fertility
+It’s still unclear whether maca has any real benefit for  treating low libido ,  sexual dysfunction , or  infertility  in either males or females. The available studies have shown mixed results.
+People often use the terms sex and gender interchangeably, but they have different meanings:
+“Sex” refers to the physical characteristics that differentiate male, female, and intersex bodies.
+“Gender” refers to a person’s identity and how they feel inside. Examples include man, woman, nonbinary, agender, bigender, genderfluid, pangender, and trans. A person’s gender identity may be different from the sex they were assigned at birth.
+While many studies on maca have not been conducted on human subjects,  some research  suggests it may benefit males with  low sexual desire  or libido.
+A  2019 study  suggests combining maca with Chinese chive seed (Allium tuberosum) improved  erectile dysfunction  in male mice.
+A 2020 study suggests that taking 2 grams (g) of maca per day for 12 weeks may  significantly improve  sperm concentration compared with a placebo treatment. However, they didn’t find a significant difference in  sperm motility  between the treatment and placebo groups.
+One  older 2015 study  of 45 females with  antidepressant-induced sexual dysfunction  also suggests that taking 3,000 milligrams (mg) of maca root per day for 12 weeks significantly improved sexual function and libido compared with a placebo.
+However, larger studies in humans are still needed to investigate the effects of maca on female libido and sexual function.
+Limited evidence suggests that maca may help improve sexual desire, erectile dysfunction, and fertility. However, research is limited at this time.
+
+Maca may help relieve symptoms of menopause
+Menopause  happens naturally in people who menstruate. It’s the time of life when menstrual periods stop permanently.
+Research  suggests that maca may benefit people going through menopause by helping to relieve some symptoms, including  hot flashes  and interrupted sleep.
+According to limited findings, maca may help reduce some menopausal symptoms. However, there’s not enough evidence to determine its true effectiveness.
+
+Maca may improve mood and energy
+Limited evidence suggests that maca may help improve energy levels and enhance mood.
+A  2021 study  in mice found maca helped regulate exercise-induced fatigue. Another  2022 study  on mice came to a similar conclusion.
+A  2022 study  in young adult females also showed that maca extract might reduce fatigue. Meanwhile, a 2016 study of 175 people living at either low or high altitudes demonstrated that taking 3 g of red or black maca daily for 12 weeks improved mood and energy scores compared with a placebo.
+However, there is not enough evidence yet to draw firm conclusions about maca’s impact on energy or mood.
+Some evidence suggests that maca may help improve energy and positively affect mood. However, research is limited at this time.
+
+Other potential health benefits of maca
+Human research investigating the potential health benefits of maca is limited.
+However, initial findings from test tube studies and animal studies in mice and rats suggest maca may benefit health by:
+helping preserve  cognitive function
+supporting  treatment of  benign prostatic hyperplasia  (BPH)
+helping  wound healing
+containing  anti-inflammatory properties
+containing  prebiotic nutrients that may support digestion
+Keep in mind that there’s currently no evidence that these potential benefits apply to humans, so research on humans would be needed to investigate them.
+Limited evidence from animal research suggests that maca may have benefits for BPH, brain health, and skin health.
+
+How to use maca
+Maca is an edible plant and is also available in other forms, including capsules and powders.
+You can add maca powder to smoothies, oatmeal, baked goods, energy bars, and more. Its nutty, butterscotch-like taste pairs well with many sweeter flavors.
+The optimal dose for medicinal use of maca has not been established. However, the dosage of maca root powder used in studies generally ranges from  1.5 to 3 g  per day.
+If you want to ensure you choose higher-quality maca or get a personalized dosage recommendation, speak with a qualified healthcare professional, such as a registered dietitian or physician. Because supplements are not regulated like medications, it’s best to choose brands verified by third parties to ensure they contain what they say on the label.
+Read more about  how to choose high quality supplements .
+Maca root powder is widely available and easy to incorporate into your diet.
+
+Frequently asked questions
+Maca is generally safe to eat as part of your regular diet. Research has found it safe to take as a supplement of up to  3 g per day  for no longer than four months.
+However,  a 2018 study  examined a case of a woman whose blood l ead concentration increased after she consumed a maca supplement.
+It’s important to research the product you use, especially if you are pregnant or nursing. It isn’t known whether maca is safe to consume during pregnancy or nursing. Talk with a doctor before trying maca or any other supplements, especially if you have any medical conditions or are taking any medications.
+Maca  doesn’t increase  testosterone levels.  Research  suggests there is no statistical difference in terms of testosterone levels between subjects who used maca root and those who didn’t.
+The length of time before you see a positive effect depends on the type of effect you’re interested in. However, various research studies have found noticeable positive effects after  12 weeks  of maca use.
+
+The bottom line
+Although research on the potential health effects of maca is limited, some evidence suggests maca supplements may help improve certain aspects of sexual health and fertility, reduce  menopause symptoms , and improve mood in certain people.
+However, scientists need to study maca more extensively before recommending it for treating any health condition or symptom.
+If you’re interested in taking maca, consult a healthcare professional first. They can help you determine whether maca is the right choice for your health needs.
+Try this today: Add maca powder to energy balls for a delicious and filling snack. You can find many recipes for energy balls online to suit your tastes. You can combine maca with nutritious ingredients such as hemp, cacao, and flaxseed.
+
+
+References:
+
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28811221/
+https://www.healthline.com/health/food-nutrition/crucifeous-vegetables
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28811221/
+https://www.healthline.com/health/boost-your-libido-10-natural-tips/
+https://www.healthline.com/nutrition/aphrodisiac-foods
+https://www.healthline.com/health/what-sexual-dysfunction
+https://www.healthline.com/health/infertility/
+https://www.sciencedirect.com/science/article/pii/S2667031322001075
+https://www.healthline.com/health/low-testosterone/conditions-that-cause-low-libido/
+https://www.healthline.comhttps://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-019-2542-4#Sec18
+https://www.healthline.com/health/erection-problems/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32654242/
+https://www.healthline.com/health/fertility/sperm-motility
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/
+https://www.healthline.com/health/erectile-dysfunction/antidepressant-sexual-side-effects
+https://www.healthline.com/health/menopause
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419242/
+https://www.healthline.com/health/menopause/hot-flash-remedies/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33729250/
+https://www.frontiersin.org/articles/10.3389/fnut.2022.1004174/full#h3
+https://www.healthline.comhttps://ffhdj.com/index.php/ffhd/article/view/912
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018343/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31989657/
+https://www.healthline.com/health/enlarged-prostate-medications-list/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28846044/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/37107174/
+https://www.sciencedirect.com/science/article/abs/pii/S0141813019392384
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10910417/
+https://www.healthline.com/nutrition/how-to-choose-high-quality-vitamins-and-supplements
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10910417/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962463/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166567/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10307657/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10892513/
+https://www.healthline.com/health/menopause/symptoms-signs/

articles/article1006.txt

@@ -0,0 +1,350 @@
+Title: The Vegan Diet: A Complete Guide for Beginners
+
+The vegan diet has become very popular. More and more people have decided to go vegan for ethical, environmental, or health reasons.
+This type of diet may result in  various health benefits , including improved blood sugar control and heart health. It can also help you lose weight, if that’s your goal.
+But a diet based exclusively on plant foods may, in some cases, increase your risk of nutrient deficiencies.
+That’s where this detailed beginner’s guide to the vegan diet comes in. It aims to cover everything you need to know, so you can follow a vegan diet in a healthful way.
+
+What is the vegan diet?
+Veganism  is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose.
+That’s why a vegan diet avoids all animal products, including meat, eggs, and dairy.
+People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.
+A vegan diet excludes all animal products. Many people choose to eat this way for ethical, environmental, or health reasons.
+
+Different types of vegan diets
+There are different varieties of the vegan diet. The most common include:
+Whole food vegan diet.  This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
+Raw food vegan diet.  This diet is based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C) ( 1 ).
+80/10/10 diet.  The  80/10/10 diet  is a raw food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. It is also referred to as the low fat, raw food vegan diet or fruitarian diet.
+Starch solution.  This is a low fat, high carb vegan diet similar to the 80/10/10 diet, but it focuses on cooked starches like potatoes, rice, and corn instead of fruit.
+Raw till 4.  This low fat vegan diet is inspired by the 80/10/10 diet and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
+Thrive diet.  The  thrive diet  is a raw food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
+Junk food vegan diet.  This is a vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
+Although several variations of the vegan diet exist, most scientific research rarely differentiates between different types of vegan diets. As a result, the information in this article relates to vegan diets as a whole.
+There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.
+
+Vegan diets can help you lose weight
+Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans ( 2 ,  3 ).
+This might explain why an increasing number of people turn to vegan diets as a way to lose weight.
+Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors.
+However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to ( 4 ,  5 ,  6 ,  7 ,  8 ,  9 ,  10 ,  11 ,  12 ,  13 ).
+Interestingly, the weight loss advantage persists even when whole food diets are used as control diets.
+These include diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA), and the National Cholesterol Education Program (NCEP) ( 4 ,  5 ,  6 ,  7 ).
+Researchers also generally report that participants on vegan diets lose more weight than those following calorie-restricted diets, even when they’re allowed to eat until they feel full ( 4 ,  8 ).
+The natural tendency to eat fewer  calories  on a vegan diet may be caused by a higher dietary fiber intake, which can make you feel fuller.
+Vegan diets seem very effective at helping people naturally reduce the number of calories they eat, resulting in weight loss.
+
+Vegan diets, blood sugar, and type 2 diabetes
+Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.
+Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity, and up to a 78% lower risk of developing type 2 diabetes than non-vegans ( 14 ,  15 ,  16 ,  17 ).
+In addition, vegan diets reportedly lower blood sugar levels in people with diabetes up to 2.4 times more than diets recommended by the ADA, AHA, and NCEP ( 5 ,  6 ,  18 ).
+Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet’s weight loss effects may further contribute to its ability to lower blood sugar levels ( 4 ,  6 ,  9 ,  10 ).
+Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.
+
+Vegan diets and heart health
+A vegan diet may help keep your heart healthy.
+Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease ( 16 ,  19 ).
+Randomized controlled studies — the gold standard in research — add to the evidence.
+Several report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol than diets they are compared with ( 4 ,  5 ,  9 ,  20 ,  21 ).
+These effects could be especially beneficial since reducing blood pressure, cholesterol, and blood sugar may reduce heart disease risk by up to 46% ( 22 ).
+Vegan diets may improve heart health. However, more high quality studies are needed before researchers can draw strong conclusions.
+
+Other health benefits of vegan diets
+Vegan diets are linked to an array of other health benefits, including benefits for:
+Cancer risk.  Vegans may benefit from a 15% lower risk of developing or dying from cancer ( 20 ).
+Arthritis.  Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness ( 23 ,  24 ,  25 ).
+Kidney function.  People with diabetes who substitute meat for plant protein may reduce their risk of poor kidney function ( 26 ,  27 ,  28 ,  29 ,  30 ,  31 ).
+Alzheimer’s disease.  Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease ( 32 ,  33 ).
+That said, keep in mind that most of the studies supporting these benefits are observational. This makes it difficult to determine whether the vegan diet directly caused the benefits.
+Randomized controlled studies are needed before researchers can make strong conclusions.
+A vegan diet is linked to several other health benefits. However, more research is needed to determine whether the diet was a direct cause of those benefits.
+
+Foods to avoid
+Vegans  avoid eating any animal foods , as well as any foods containing ingredients that  come from animals . These include:
+Meat and poultry:  beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
+Fish and seafood:  all types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
+Dairy:  milk, yogurt, cheese, butter, cream, ice cream, etc.
+Eggs:  from chickens, quails, ostriches, fish, etc.
+Bee products:  honey, bee pollen, royal jelly, etc.
+Animal-based ingredients:  whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3, and fish-derived omega-3 fatty acids
+Vegans avoid consuming any animal flesh, animal byproducts, or foods containing an ingredient from animal origin.
+
+Foods to eat
+Health-conscious vegans substitute animal products with  plant-based replacements , such as:
+Tofu, tempeh, and seitan.  These provide a versatile protein-rich alternative to meat, fish, poultry, and eggs in many recipes.
+Legumes.  Foods such as beans, lentils, and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting, and proper cooking can increase nutrient absorption ( 34 ).
+Nuts and nut butter.  Unblanched and unroasted varieties are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E ( 35 ).
+Seeds:  Hemp, chia, and flaxseeds contain a good amount of protein and beneficial omega-3 fatty acids ( 36 ,  37 ,  38 ).
+Calcium-fortified plant milk and yogurt.  These help vegans achieve their recommended dietary calcium intake. Opt for varieties also fortified with vitamins B12 and D whenever possible.
+Algae.  Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
+Nutritional yeast.  This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties whenever possible.
+Whole grains, cereals, and pseudocereals.  These are a great source of complex carbs, fiber, iron, B vitamins, and several minerals. Spelt, teff, amaranth, and quinoa are high protein options ( 39 ,  40 ,  41 ,  42 ).
+Sprouted and fermented plant foods.  Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption ( 34 ,  43 ).
+Fruits and vegetables.  Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress, and mustard greens are particularly high in iron and calcium.
+These minimally processed plant foods are great additions to any vegan refrigerator or pantry.
+
+Risks and how to minimize them
+Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones is important for everyone, not only vegans.
+That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.
+Studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium, and zinc ( 44 ,  45 ,  46 ,  47 ,  48 ,  49 ,  50 ,  51 ,  52 ,  53 ,  54 ,  55 ,  56 ).
+Not getting enough of these nutrients is a concern for everyone, but it may pose a particular risk to those with increased requirements, such as children or people who are pregnant or nursing.
+Your  genetic makeup  and the composition of your gut bacteria may also influence your ability to derive the nutrients you need from a vegan diet.
+One way to minimize the likelihood of deficiency is to limit the amount of processed vegan foods you consume and opt for nutrient-rich plant foods instead.
+Fortified foods, especially those enriched with calcium, vitamin D, and vitamin B12, should also make a daily appearance on your plate.
+Vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting, and cooking foods ( 34 ).
+Also, the use of iron cast pots and pans for cooking, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can further boost iron absorption ( 57 ).
+The addition of seaweed or iodized salt to your vegan diet can help you reach the recommended daily intake of iodine ( 58 ).
+Lastly, foods containing omega 3s, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s, such as eicosapentaenoic acid (EPA) and  docosahexaenoic acid (DHA) .
+Foods high in ALA include chia, hemp, flaxseeds, walnuts, and soybeans. However, there’s debate regarding whether this conversion is efficient enough to meet daily needs ( 59 ,  60 ).
+A daily intake of 200–300 mg of EPA and DHA from an algae oil supplement may be a safer way to prevent low levels ( 61 ).
+Vegans may be at an increased risk of certain nutrient deficiencies. A well-planned vegan diet that includes nutrient-rich whole and fortified foods can help provide adequate nutrient levels.
+
+Supplements to consider
+Some vegans may find it difficult to eat enough of the nutrient-rich or fortified foods above to meet their daily requirements.
+In this case, the following  supplements  can be particularly beneficial:
+Vitamin B12.  Vitamin B12 in cyanocobalamin form is the most studied and seems to work well for most people ( 62 ).
+Vitamin D.  Opt for D2 or vegan D3 forms, such as those manufactured by  Nordic Naturals .
+EPA and DHA.  These are sourced from algae oil.
+Iron.  You should only supplement with iron in the case of a documented deficiency. Ingesting  too much iron  from supplements can cause health complications and prevent the absorption of other nutrients ( 63 ).
+Iodine.  Take a supplement or add 1/2 teaspoon of iodized salt to your diet daily.
+Calcium.  Calcium is best absorbed when taken in doses of 500 mg or less at a time. Taking calcium at the same time as iron or zinc supplements may reduce their absorption ( 57 ,  64 ).
+Zinc.  This is taken in zinc gluconate or zinc citrate forms and should not be taken at the same time as  calcium supplements  ( 64 ).
+Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements.
+
+A vegan sample menu for 1 week
+To help get you started, here’s a simple plan covering a week’s worth of vegan meals:
+Breakfast:   vegan breakfast sandwich  with tofu, lettuce, tomato, turmeric, and a plant-milk chai latte
+Lunch:  spiralized zucchini and quinoa salad with peanut dressing
+Dinner:   red lentil and spinach dal  over wild rice
+Breakfast:  overnight oats made with fruit, fortified plant milk, chia seeds, and nuts
+Lunch:   seitan sauerkraut sandwich
+Dinner:  pasta with a  lentil Bolognese sauce  and a side salad
+Breakfast:  mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin
+Lunch:   baked tofu sandwich  with a side of tomato salad
+Dinner:  vegan chili on a bed of amaranth
+Breakfast:  whole grain toast with hazelnut butter, banana, and a fortified plant yogurt
+Lunch:   tofu noodle soup  with vegetables
+Dinner:  jacket sweet potatoes with lettuce, corn, beans, cashews, and guacamole
+Breakfast:   vegan chickpea and onion omelet  and a cappuccino made with fortified plant milk
+Lunch:  vegan tacos with mango-pineapple salsa
+Dinner:  tempeh stir-fry with bok choy and broccoli
+Breakfast:  spinach and scrambled tofu wrap and a glass of fortified plant milk
+Lunch:   spiced red lentil, tomato, and kale soup  with whole grain toast and hummus
+Dinner:  veggie sushi rolls, miso soup, edamame, and wakame salad
+Breakfast:   chickpea pancakes , guacamole and salsa, and a glass of fortified orange juice
+Lunch:   tofu vegan quiche  with a side of sautéed mustard greens
+Dinner:   vegan spring rolls
+Remember to vary your sources of protein and vegetables throughout the day, as each provides different vitamins and minerals that are important for your health.
+You can eat a variety of tasty plant-based meals on a vegan diet.
+
+How to eat vegan at restaurants
+Dining out as a vegan can be challenging.
+One way to reduce stress is to identify vegan-friendly restaurants ahead of time by using websites such as  Happycow . Apps like VeganXpress and Vegman may also be helpful.
+When dining in a nonvegan establishment, try scanning the menu online beforehand to see what vegan options they may have for you.
+Sometimes, calling ahead of time allows the chef to arrange something especially for you. You can then arrive at the restaurant confident that you’ll have something hopefully more interesting than a side salad to order.
+When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated.
+When in doubt, opt for certain ethnic restaurants that tend to have dishes that are naturally vegan or can be easily modified to become so. Mexican, Thai, Middle Eastern, Ethiopian, and Indian restaurants tend to be great options.
+Once in the restaurant, try identifying the  vegetarian  options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan.
+Another easy tip is to order several vegan appetizers or side dishes to make up a meal.
+Being well prepared allows you to reduce stress when dining out as a vegan.
+
+Healthy vegan snacks
+Snacks  are a great way to stay energized and keep hunger at bay between meals.
+Some interesting, portable vegan options include:
+fresh fruit with a dollop of nut butter
+hummus and vegetables
+nutritional yeast sprinkled on popcorn
+roasted chickpeas
+nut and fruit bars
+trail mix
+chia pudding
+homemade muffins
+whole wheat pita with salsa and guacamole
+cereal with plant milk
+edamame
+whole grain crackers and cashew nut spread
+a plant-milk latte or cappuccino
+dried seaweed snacks
+Whenever you’re planning a vegan snack, try to opt for fiber- and protein-rich options, which can help keep hunger away.
+These portable, fiber-rich, protein-rich vegan snacks are convenient options to help minimize hunger between meals.
+
+Frequently asked questions
+Here are some frequently asked questions about veganism.
+Absolutely not. Although some vegans choose to follow this type of vegan diet, raw veganism isn’t for everyone. Many vegans eat cooked food, and there is no scientific basis for you to eat only raw foods.
+A vegan diet that emphasizes nutritious, whole plant foods and limits processed ones may help you lose weight.
+As mentioned in the weight loss section above, vegan diets tend to help people eat fewer calories without having to consciously restrict their food intake.
+That said, when matched for calories, vegan diets are no more effective than other diets for weight loss ( 65 ).
+There are many plant-based milk alternatives to cow’s milk. Soy and hemp varieties contain more protein, making them more beneficial to those trying to keep their protein intake high.
+Whichever plant milk you choose, ensure it’s enriched with calcium,  vitamin D , and, if possible, vitamin B12.
+Soybeans  are great sources of plant-based protein. They contain an array of vitamins, minerals, antioxidants, and beneficial plant compounds that are linked to various health benefits ( 66 ,  67 ,  68 ,  69 ,  70 ).
+However, soy may suppress thyroid function in predisposed individuals and cause gas and diarrhea in others ( 71 ,  72 ).
+It’s best to opt for minimally processed soy food products such as  tofu  and edamame and limit the use of soy-based mock meats.
+Fermented soy products such as tempeh and natto are especially beneficial, as fermentation helps improve the absorption of nutrients ( 34 ).
+Chia  and  flaxseeds  are a great way to replace eggs in baking. To replace one egg, simply mix one tablespoon of chia or ground flaxseeds with three tablespoons of hot water and allow it to rest until it gels.
+Mashed bananas can also be a great alternative to eggs in some cases.
+Scrambled tofu  is a good vegan alternative to scrambled eggs. Tofu can also be used in a variety of egg-based recipes, from omelets to frittatas and quiches.
+Vegans can ensure they meet their daily protein requirements by including protein-rich plant foods in their daily meals.
+Check out  this article  for a more in-depth look at the best plant protein sources.
+Calcium-rich foods  include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, and calcium-set tofu.
+Fortified plant milk and juice are also a great way for vegans to increase their calcium intake.
+The RDA for calcium is 1,000 mg per day for most adults and increases to 1,200 mg per day for adults over 50 years old ( 73 ).
+Some argue that vegans may have slightly lower daily requirements because of the lack of meat in their diets. Not much scientific evidence can be found to support or negate this claim.
+However, current studies show that vegans consuming less than 525 mg of calcium each day have an increased risk of bone fractures ( 55 ).
+For this reason, vegans should aim to consume 525 mg of calcium per day at the very least.
+Vitamin B12 is generally found in animal foods. Some plant foods may contain a form of this vitamin, but there’s still debate about whether this form is active in humans ( 74 ,  75 ,  76 ,  77 ,  78 ,  79 ,  80 ).
+Despite circulating rumors, there’s no scientific evidence to support unwashed produce as a reliable source of vitamin B12.
+The daily recommended intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while nursing ( 81 ).
+Vitamin B12 fortified products and supplements are the only two reliable forms of vitamin B12 for vegans. Yet many vegans seem to fail to consume sufficient vitamin B12 to meet their daily requirements ( 82 ,  83 ,  84 ).
+If you’re unable to meet your daily requirements through the use of vitamin B12 fortified products, you should consider taking a vitamin B12 supplement. A healthcare professional can help you decide if one is right for you.
+
+The bottom line
+Individuals may choose veganism for ethical, environmental, or health reasons.
+The vegan diet can be easy to follow and may provide various health benefits.
+As with any diet, though, these benefits only appear if you are consistent and build your diet around nutrient-rich plant foods rather than heavily processed ones.
+Vegans, especially those who cannot meet their daily nutrient requirements through diet alone, should consider supplements.
+
+References:
+
+https://www.healthline.com/nutrition/vegan-diet-benefits
+https://www.healthline.com/nutrition/what-is-a-vegan
+https://www.ncbi.nlm.nih.gov/pubmed/16781548
+https://www.healthline.com/nutrition/80-10-10-diet
+https://www.healthline.com/health/thrive-diet
+https://www.ncbi.nlm.nih.gov/pubmed/19279075
+https://www.ncbi.nlm.nih.gov/pubmed/26853923
+https://www.ncbi.nlm.nih.gov/pubmed/16873779
+https://www.ncbi.nlm.nih.gov/pubmed/25684089
+https://www.ncbi.nlm.nih.gov/pubmed/16164885
+https://www.ncbi.nlm.nih.gov/pubmed/17890496
+https://www.ncbi.nlm.nih.gov/pubmed/25026923
+https://www.ncbi.nlm.nih.gov/pubmed/23695207
+https://www.ncbi.nlm.nih.gov/pubmed/27253526
+https://www.ncbi.nlm.nih.gov/pubmed/25592014
+https://www.ncbi.nlm.nih.gov/pubmed/10446033
+https://www.ncbi.nlm.nih.gov/pubmed/26164391
+https://www.ncbi.nlm.nih.gov/pubmed/16873779
+https://www.ncbi.nlm.nih.gov/pubmed/25684089
+https://www.ncbi.nlm.nih.gov/pubmed/16164885
+https://www.ncbi.nlm.nih.gov/pubmed/17890496
+https://www.ncbi.nlm.nih.gov/pubmed/16873779
+https://www.ncbi.nlm.nih.gov/pubmed/25026923
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/
+https://www.ncbi.nlm.nih.gov/pubmed/24149445
+https://www.ncbi.nlm.nih.gov/pubmed/24871675
+https://www.ncbi.nlm.nih.gov/pubmed/19279075
+https://www.ncbi.nlm.nih.gov/pubmed/25684089
+https://www.ncbi.nlm.nih.gov/pubmed/16164885
+https://www.ncbi.nlm.nih.gov/pubmed/19339401
+https://www.ncbi.nlm.nih.gov/pubmed/16873779
+https://www.ncbi.nlm.nih.gov/pubmed/16164885
+https://www.ncbi.nlm.nih.gov/pubmed/23695207
+https://www.ncbi.nlm.nih.gov/pubmed/27253526
+https://www.ncbi.nlm.nih.gov/pubmed/24871675
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
+https://www.ncbi.nlm.nih.gov/pubmed/16873779
+https://www.ncbi.nlm.nih.gov/pubmed/25684089
+https://www.ncbi.nlm.nih.gov/pubmed/23695207
+https://www.ncbi.nlm.nih.gov/pubmed/26853923
+https://www.ncbi.nlm.nih.gov/pubmed/26508743
+https://www.ncbi.nlm.nih.gov/pubmed/24269108
+https://www.ncbi.nlm.nih.gov/pubmed/26853923
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/
+https://www.ncbi.nlm.nih.gov/pubmed/9117178
+https://www.ncbi.nlm.nih.gov/pubmed/9566667
+https://www.ncbi.nlm.nih.gov/pubmed/18296369
+https://www.ncbi.nlm.nih.gov/pubmed/18184902
+https://www.ncbi.nlm.nih.gov/pubmed/19758824
+https://www.ncbi.nlm.nih.gov/pubmed/16685043
+https://www.ncbi.nlm.nih.gov/pubmed/1838047
+https://www.ncbi.nlm.nih.gov/pubmed/16047639
+https://www.ncbi.nlm.nih.gov/pubmed/27454859
+https://www.ncbi.nlm.nih.gov/pubmed/8327020
+https://www.healthline.com/nutrition/things-vegans-dont-eat
+https://www.vegansociety.com/whats-new/blog/how-avoid-buying-non-vegan-products
+https://www.healthline.com/nutrition/foods-vegans-eat
+https://www.ncbi.nlm.nih.gov/pubmed/2692609
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
+https://www.healthline.comhttp://nutritiondata.self.com/facts/custom/1352377/1
+https://www.healthline.comhttp://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/nut-and-seed-products/3163/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/10356/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/10358/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/10640/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
+https://www.ncbi.nlm.nih.gov/pubmed/2692609
+https://www.ncbi.nlm.nih.gov/pubmed/21394493
+https://www.ncbi.nlm.nih.gov/pubmed/23356638
+https://www.ncbi.nlm.nih.gov/pubmed/20648045
+https://www.ncbi.nlm.nih.gov/pubmed/24667752
+https://www.ncbi.nlm.nih.gov/pubmed/19562864
+https://www.ncbi.nlm.nih.gov/pubmed/19500961
+https://www.ncbi.nlm.nih.gov/pubmed/16087975
+https://www.ncbi.nlm.nih.gov/pubmed/21613354/
+https://www.ncbi.nlm.nih.gov/pubmed/10211051/
+https://www.ncbi.nlm.nih.gov/pubmed/23712019
+https://www.ncbi.nlm.nih.gov/pubmed/24871479
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967195/
+https://www.ncbi.nlm.nih.gov/pubmed/17299475
+https://www.ncbi.nlm.nih.gov/pubmed/23595983
+https://www.healthline.com/nutrition/4-reasons-some-do-well-as-vegans
+https://www.ncbi.nlm.nih.gov/pubmed/2692609
+https://www.nap.edu/read/10026/chapter/11
+http://www.sciencedirect.com/science/article/pii/S1021949814000155
+https://www.healthline.com/nutrition/dha-docosahexaenoic-acid
+https://www.ncbi.nlm.nih.gov/pubmed/17622276
+https://www.ncbi.nlm.nih.gov/pubmed/20861171
+https://www.ncbi.nlm.nih.gov/pubmed/25369925
+https://www.healthline.com/nutrition/7-supplements-for-vegans
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4692085/
+https://www.amazon.com/Nordic-Naturals-Vitamin-Healthy-Function/dp/B009K7JU6E
+https://www.healthline.com/nutrition/why-too-much-iron-is-harmful
+https://www.ncbi.nlm.nih.gov/pubmed/16255338
+https://www.nap.edu/read/10026/chapter/11
+https://www.nap.edu/read/10026/chapter/14
+https://www.healthline.com/nutrition/calcium-supplements
+https://www.nap.edu/read/10026/chapter/14
+http://www.ilovevegan.com/how-to-make-a-vegan-breakfast-sandwich/
+https://www.healthline.comhttp://ohsheglows.com/2015/10/12/golden-red-lentil-dal-with-cilantro-speckled-basmati/
+https://www.healthline.comhttp://veganyackattack.com/2013/06/10/seitan-sauerkraut-sandwich/
+https://www.healthline.comhttp://minimalistbaker.com/zucchini-pasta-with-lentil-bolognese/
+https://www.healthline.comhttp://veganyackattack.com/2012/10/17/balsamic-baked-tofu-sandwich/
+http://www.ilovevegan.com/tofu-noodle-soup/
+http://www.vegansandra.com/2014/06/chickpea-and-onion-omelette.html
+https://www.healthline.comhttp://ohsheglows.com/2012/11/07/spiced-red-lentil-tomato-and-kale-soup/
+http://www.veganricha.com/recipe-pages/vegan-chickpea-flour-pancakes
+https://www.healthline.comhttp://minimalistbaker.com/simple-tofu-quiche/
+https://www.healthline.comhttp://ohsheglows.com/2012/07/20/veggie-summer-rolls-with-spicy-peanut-lime-sauce-two-ways/
+http://www.happycow.net
+https://www.healthline.com/nutrition/vegan-vs-vegetarian
+https://www.healthline.com/nutrition/snacking-good-or-bad
+https://www.ncbi.nlm.nih.gov/pubmed/24944057
+https://www.healthline.com/nutrition/vitamin-d-101
+https://www.healthline.com/nutrition/foods/soybeans
+https://www.ncbi.nlm.nih.gov/pubmed/12189192
+https://www.ncbi.nlm.nih.gov/pubmed/17634273
+https://www.ncbi.nlm.nih.gov/pubmed/20173308
+https://www.ncbi.nlm.nih.gov/pubmed/1349965
+https://www.ncbi.nlm.nih.gov/pubmed/9848502
+https://www.ncbi.nlm.nih.gov/pubmed/1868922
+https://www.ncbi.nlm.nih.gov/pubmed/18409113
+https://www.healthline.com/nutrition/what-is-tofu
+https://www.ncbi.nlm.nih.gov/pubmed/2692609
+https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds
+https://www.healthline.com/nutrition/foods/flaxseeds
+http://www.forkandbeans.com/2015/07/27/tofu-scrambled-eggs/
+https://www.healthline.com/nutrition/protein-for-vegans-vegetarians
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+http://www.nap.edu/read/13050/chapter/7
+https://www.ncbi.nlm.nih.gov/pubmed/17299475
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/
+https://www.ncbi.nlm.nih.gov/pubmed/2000824
+https://www.ncbi.nlm.nih.gov/pubmed/10552882
+https://www.ncbi.nlm.nih.gov/pubmed/474472
+https://www.ncbi.nlm.nih.gov/pubmed/12656203
+https://www.ncbi.nlm.nih.gov/pubmed/8926531
+https://www.ncbi.nlm.nih.gov/pubmed/7562085
+https://www.nap.edu/read/6015/chapter/11
+https://www.ncbi.nlm.nih.gov/pubmed/24667752
+https://www.ncbi.nlm.nih.gov/pubmed/20648045
+https://www.ncbi.nlm.nih.gov/pubmed/23356638

articles/article1007.txt

@@ -0,0 +1,78 @@
+Title: Drink 8 Glasses of Water a Day: Fact or Fiction?
+
+Eight glasses a day may not actually be based on science. This varies for everyone, and you can get needed fluids from other foods and beverages, too.
+You’ve probably heard that you need to drink eight 8-ounce (240-ml) glasses of water each day. That’s half a gallon of water (about 2 liters).
+This claim has become widely accepted as fact, and it’s very easy to remember. But is there truth to this advice, or is it just a myth?
+This article reviews the evidence behind the “eight glasses a day” rule and how much water we need each day.
+
+Evidence for drinking 8 glasses of water each day
+It’s hard to pinpoint exactly where and when the “eight glasses per day” rule originated. There are theories that it may be based on a fluid intake of 1 ml per  calorie  of food consumed.
+For someone eating a diet of 2,000 calories per day, this adds up to 2,000 ml (roughly 64 ounces), or eight 8-ounce glasses.
+However, a growing body of research suggests that this broad recommendation may actually be too much water for some people and not enough for others.
+While there are certainly circumstances in which water needs increase, healthy people generally don’t need to be consuming water in such large quantities.
+On the other hand, not drinking enough water can cause mild dehydration, defined as the loss of 1–2% of body weight due to fluid loss. In this state, you may experience fatigue, headache, and impaired mood ( 1 ).
+But in order to stay hydrated and avoid mild dehydration, you don’t need to rigorously follow the eight glasses rule — simply follow your thirst.
+There is no scientific evidence to support the 8×8 rule. Water needs vary by individual, and you should let thirst guide your intake.
+
+Foods and beverages other than water can contribute to hydration
+It’s not just plain water that supplies your body with water. Other beverages, like milk and fruit juice, count as well.
+Contrary to popular belief, caffeinated beverages and mild alcoholic drinks such as beer may also contribute to fluid intake, at least when they’re consumed in moderation ( 2 ,  3 ,  4 ).
+Many of the foods you eat also contain significant amounts of water.
+How much water you get from food depends on the amount of water-rich foods you eat. Fruits and vegetables are particularly rich in water, and foods like meat, fish, and  eggs  also have a relatively high water content.
+For example, watermelon is 91% water, and eggs are 76% water ( 5 ,  6 ).
+Lastly, small amounts of water are produced within your body when you metabolize nutrients. This is referred to as metabolic water ( 7 ).
+People who don’t get much water from foods need to drink more than those who eat more water-rich foods.
+Besides water, other foods and beverages you ingest also contribute to your overall daily intake of fluids and help keep you hydrated. Some water is also created within your body through metabolism.
+
+Drinking enough water has some health benefits
+You need to drink enough water to stay optimally hydrated. Generally speaking, that means replacing the water you lose through breath, sweat, urine, and feces.
+Drinking enough water  may offer health benefits , including:
+Weight loss.  Drinking enough water may help you  burn more calories , reducing appetite if consumed before a meal and lowering the risk of long-term weight gain ( 8 ).
+Better physical performance.  Modest dehydration may impair physical performance. Losing only 2% of your body’s water content during exercise may increase fatigue and reduce motivation ( 9 ).
+Reduced severity of headaches.  For those prone to headaches, drinking additional water may reduce the intensity and duration of episodes. In dehydrated people, water may help relieve headache symptoms ( 10 ,  11 ).
+Constipation relief and prevention.  In people who are dehydrated, drinking enough water may help prevent and relieve constipation. However, more research on this possible effect is needed ( 12 ).
+Decreased risk of kidney stones.  Although more research is needed, there is some evidence that increasing water consumption may help prevent recurrence of kidney stones in people with a tendency to form them ( 13 ,  14 ).
+Staying hydrated may aid in weight loss, help maximize physical performance, relieve constipation, and more.
+
+How much water should you drink each day?
+There is no single answer to this question.
+However, the National Institute of Medicine has set an Adequate Intake (AI) level for total water and total beverages. The AI refers to a level that is assumed to meet the needs of most people.
+The AI for total water (including water from food, beverages, and metabolism) and total beverages (including water and all other drinks) is ( 15 ):
+While this may certainly be used as a guideline, there are a number of factors, both inside your body and in your environment, that influence your need for water.
+Body size, composition, and activity level vary greatly from person to person. If you’re an athlete, live in a hot climate, or are currently breastfeeding, your water requirements increase ( 16 ).
+Taking all this into account, it’s clear that water needs are highly individual.
+Eight glasses of water per day may be more than enough for some people, but it may be too little for others.
+If you want to keep things simple, just listen to your body and let thirst be your guide. Drink water when you’re feeling thirsty. Stop when you’re not thirsty anymore. Make up for fluid loss by drinking more during hot weather and exercise.
+However, keep in mind that this does not apply to everyone. Some older adults, for example, may need to consciously remind themselves to drink water, because aging can reduce the sensation of thirst ( 17 ).
+
+The bottom line
+Although eight glasses of water per day is commonly touted as a science-based fluid recommendation, there’s actually little evidence to support this claim.
+Water needs are highly individualized, and you can get fluids from water, other beverages, and foods, as well as from nutrient metabolism.
+As a general rule, drinking to quench your thirst is a good way to ensure that your fluid needs are being met.
+Try this today:  For a more detailed overview of water needs, check out our article on  how much water you should drink per day .
+
+
+References:
+
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019291/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26192072/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25154702/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32867219/
+https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1102698/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100183/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27170190/
+https://www.healthline.com/nutrition/7-health-benefits-of-water
+https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31657610/
+http://www.sciencedirect.com/science/article/pii/S2095254615000046
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32446809/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26200171/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28450053/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33459627/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32183500/
+https://www.nap.edu/read/11537/chapter/15
+https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30685297/
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day

articles/article1008.txt

@@ -0,0 +1,185 @@
+Title: The 11 Best Foods to Boost Your Metabolism
+
+Metabolism-boosting foods, such as those rich in protein, may help support overall health and help with weight loss as part of a balanced diet.
+It’s true that certain foods may help slightly increase your metabolic rate. This is the number of calories your body burns.
+Adding these foods to your routine may make it slightly easier to lose body fat or prevent excess weight gain if that’s your goal.
+However, eating more of these foods doesn’t guarantee you’ll lose weight. Instead, they serve as a complement to a balanced, moderately calorie-restricted diet to promote weight loss along with regular exercise.
+Here are 11 foods that may help rev up your metabolism.
+
+1. Protein-rich foods
+Protein-rich foods  could help increase your metabolism for a few hours. This is because they require your body to use more energy to digest them. This is known as the thermic effect of food (TEF) or diet-induced thermogenesis.
+The TEF refers to the number of calories your body needs to digest, absorb, and process the nutrients in your meals ( 1 ,  2 ).
+Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30%, compared with 5–10% for carbs and 0–3% for fats ( 1 ).
+Foods high in protein include:
+lean  meat
+fish
+eggs
+dairy
+beans and legumes
+nuts
+seeds
+Protein-rich diets also reduce the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass ( 2 ).
+What’s more,  protein  may also help keep you fuller for longer, which can prevent overeating ( 2 ).
+
+2. Mineral-rich foods
+The minerals iron and  selenium  each play different but equally important roles in the proper functioning of your body.
+However, they do have one thing in common: They’re both required for your thyroid gland to function properly. This gland regulates your metabolism ( 3 ).
+Research shows that a diet too low in iron or selenium may reduce your thyroid’s ability to produce sufficient amounts of hormones, which could  slow down  your metabolism.
+To help your thyroid function to the best of its ability, include foods rich in  selenium  and  iron , like meat, seafood, legumes, nuts, and seeds, in your daily menu.
+
+3. Chili peppers
+Capsaicin, a chemical found in  chili peppers , may boost your metabolism by slightly increasing the rate at which your body burns calories.
+In fact, a review of studies notes that capsaicin — from supplements or the peppers themselves — may help reduce body weight and benefit your overall health ( 4 ).
+Some studies report similar benefits with doses as low as 6–10 milligrams (mg) per day. This is equivalent to one  jalapeño pepper  ( 4 ,  5 ).
+Moreover, capsaicin may have appetite-reducing properties.
+According to a 2014 review of studies including nearly 200 people, consuming at least 2 mg of capsaicin directly before each meal seems to reduce calorie consumption, especially from  carbs  ( 6 ).
+Similarly, adding  cayenne pepper  to your meal may increase the amount of fat your body burns for energy, especially following a high fat meal. However, this fat-burning effect may only apply to people unaccustomed to consuming spicy foods ( 7 ).
+That said, findings are mixed on capsaicin’s metabolism-boosting abilities ( 7 ).
+
+4. Coffee
+The caffeine found in  coffee  may  help increase metabolic rate .
+Research notes some compounds in coffee can help regulate the body’s metabolism of lipids, or fats ( 8 ).
+Furthermore, caffeine may help your body burn fat for energy. It seems especially effective at  boosting your workout performance , according to older research ( 9 ).
+However, its effects may vary from person to person based on individual characteristics such as body weight and age ( 9 ).
+
+5. Tea
+Tea  contains health-boosting compounds called catechins that may work with caffeine to boost metabolic rate.
+Both  oolong  and  matcha green tea  may increase fat oxidation and may help you burn extra calories when part of an exercise plan ( 10 ,  11 ).
+In addition, oolong and green teas may help your body use stored fat for energy more effectively, increasing your fat-burning ability ( 11 ).
+Nevertheless, as with coffee, effects may vary from person to person.
+
+6. Beans and legumes
+Legumes  and beans are particularly high in protein compared with other plant foods. Examples include:
+lentils
+peas
+chickpeas
+black beans
+peanuts
+Studies suggest their high protein content requires your body to burn more calories to digest them compared with lower protein foods. This is due to their TEF ( 1 ).
+Legumes also contain dietary  fiber , including  resistant starch  and soluble fiber, which your body can use as a prebiotic to feed the good bacteria in your large intestine ( 12 ).
+In turn, these friendly bacteria produce  short-chain fatty acids , which may help your body more effectively use stored fat as energy and maintain normal blood sugar levels ( 13 ).
+
+7. Ginger
+Ginger and related spices  are thought to have particularly beneficial metabolism-boosting properties.
+Ginger may help with weight management, obesity prevention, and energy metabolism ( 14 ).
+For instance, older research shows that dissolving 2 grams of  ginger  powder in hot water and drinking it with a meal may help you burn up to 43 more calories than drinking hot water alone ( 15 ).
+This hot ginger drink may also decrease hunger levels and enhance feelings of satiety, or fullness ( 15 ).
+Grains of paradise, another spice in the ginger family, may have similar effects.
+According to a review of research, consuming it may raise your body’s resting energy expenditure ( 16 ).
+These effects may vary from one person to another, however. More research is still needed.
+
+8. Cacao
+Cacao and cocoa  are tasty treats that may also benefit your metabolism.
+Flavonoids in cacao and cacao byproducts may help support metabolic actions and help reduce hypertriglyceridemia ( 17 ).
+Another research review suggests that cocoa and dark chocolate may help reduce body weight, a factor that can contribute to the risk of metabolic and cardiovascular disorders ( 18 ).
+However, more human studies are needed before strong conclusions can be drawn.
+If you’d like to give cacao a try, opt for raw versions. Processing tends to reduce the amounts of beneficial compounds and add extra sugar and calories ( 18 ).
+
+9. Medium-chain triglyceride (MCT) oil
+MCT oil  is a unique type of fat that may offer some metabolic benefits. Most fats found in foods are long-chain triglycerides, but MCT oil comprises medium-chain triglycerides.
+Some older studies have shown that MCT oil consumption can increase metabolic rate in humans. Additionally, unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be turned into energy. This makes them less likely to be stored as body fat ( 19 ,  20 ,  21 ).
+MCT oil is typically taken as a supplement, although it can be added to foods like soups or smoothies. It’s not suitable for cooking, though.
+
+10. Water
+Drinking enough  water  is a great way to stay hydrated. Additionally, older studies show that drinking water may briefly boost metabolism by 24–30% ( 22 ).
+Researchers note that about 40% of that increase is explained by the additional calories needed to heat the water to body temperature, known as water-induced thermogenesis.
+However, the effects only appear to last for 40–90 minutes after drinking water. The strength of the effect may vary from person to person.
+
+11. Seaweed
+Seaweed  is rich in  iodine , a mineral required to produce thyroid hormones and for your thyroid gland to function properly ( 23 ).
+Thyroid hormones have various functions, one of which is to regulate your metabolic rate ( 3 ).
+Regularly consuming seaweed can help you meet your iodine needs and maintain your metabolic health.
+What’s more, fucoxanthin is another seaweed-based compound — primarily found in brown seaweeds — that may increase your metabolism of lipids ( 24 ).
+
+Frequently asked questions
+Five foods that can support your metabolism include those high in protein and minerals that benefit your thyroid function, such as:
+lean meat
+fish
+legumes
+nuts
+seeds
+Practices that support a healthy metabolism include:
+regular physical activity
+eating nutritious meals high in protein
+drinking enough water
+getting quality sleep
+Proteins can increase your metabolic rate by 15–30%, compared with 5–10% for carbs and 0–3% for fats ( 1 ).
+
+The bottom line
+Certain foods may help slightly increase your metabolic rate, or how many calories you burn. Consuming them regularly may help you lose weight and manage your weight in the long term.
+However, these foods will not negate a poor quality diet. For effective, lasting weight loss and weight management, seek a gradual reduction in calories and choose mostly whole, minimally processed foods.
+
+References:
+
+https://www.healthline.com/nutrition/20-delicious-high-protein-foods
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
+https://www.healthline.com/nutrition/meat-good-or-bad
+https://www.healthline.com/health/food-nutrition/11-best-fish-to-eat
+https://www.healthline.com/nutrition/healthiest-beans-legumes
+https://www.healthline.com/nutrition/9-healthy-nuts
+https://www.healthline.com/nutrition/6-healthiest-seeds
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/26791555
+https://www.healthline.com/nutrition/selenium-for-weight-loss
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967593
+https://www.healthline.com/nutrition/6-mistakes-that-slow-metabolism
+https://www.healthline.com/health/selenium-foods
+https://www.healthline.com/nutrition/11-healthy-iron-rich-foods
+https://www.healthline.com/nutrition/foods/chili-peppers
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
+https://www.healthline.com/nutrition/jalapeno-health-benefits
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
+https://www.healthline.com/nutrition/good-carbs-bad-carbs
+https://www.ncbi.nlm.nih.gov/pubmed/24246368
+https://www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316879/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316879/
+https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee
+https://www.healthline.com/nutrition/coffee-increase-metabolism
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6811484/
+https://www.healthline.com/nutrition/caffeine-and-exercise
+https://www.ncbi.nlm.nih.gov/pubmed/23573201
+https://www.ncbi.nlm.nih.gov/pubmed/23573201
+https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
+https://www.healthline.com/nutrition/oolong-tea-benefits
+https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760339/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29345213/
+https://www.ncbi.nlm.nih.gov/pubmed/20142827
+https://www.healthline.com/nutrition/legumes-good-or-bad
+https://www.healthline.com/nutrition/lentils
+https://www.healthline.com/nutrition/chickpeas-nutrition-benefits
+https://www.healthline.com/nutrition/are-black-beans-healthy
+https://www.healthline.com/nutrition/peanuts-for-weight-loss
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.com/nutrition/resistant-starch-101
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100130/
+https://www.healthline.com/nutrition/short-chain-fatty-acids-101
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8007165/
+https://www.healthline.com/nutrition/turmeric-and-ginger
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33789250/
+https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33952741/
+https://www.healthline.com/nutrition/cacao-vs-cocoa
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7370978/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29553824/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868974/
+https://www.healthline.com/nutrition/mct-oil-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25636220/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133058/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9203050/
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/
+https://www.healthline.com/nutrition/seaweed-healthy-nutritious
+https://www.healthline.com/health/iodine-uses
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4044302/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9027317/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

articles/article1009.txt

@@ -0,0 +1,144 @@
+Title: Does Intermittent Fasting Boost Your Metabolism?
+
+Intermittent fasting (sometimes called IF) is an eating pattern that involves periods of food restriction, called fasting, followed by a period of regular eating.
+This pattern of eating could help you lose weight, reduce your risk of disease, and increase your lifespan ( 1 ,  2 ).
+Some experts even claim that its beneficial effects on metabolism make it a healthier way to lose weight than standard calorie restriction ( 3 ).
+
+Intermittent fasting is highly effective for weight loss
+Intermittent fasting is a simple,  effective approach to fat loss  that’s relatively easy to stick to ( 4 ).
+Studies have shown that when it comes to weight loss, intermittent fasting can be just as effective as traditional calorie restriction, if not more so ( 5 ,  6 ,  7 ,  8 ).
+In fact, a 2014 review found that intermittent fasting could help people lose an impressive 3–8% of their body weight in 3–24 weeks ( 9 ).
+A 2016 review concluded that in people who have obesity or overweight, intermittent fasting may be a better approach to weight loss than very low calorie diets ( 10 ).
+Interestingly, this approach to eating may also benefit your metabolism and metabolic health ( 1 ,  11 ,  12 ,  13 ).
+There are a  few different ways  to try intermittent fasting. Some people follow the  5:2 diet , which involves fasting for 2 days per week. Others practice  alternate-day fasting  or the 16/8 method.
+If you are interested in trying intermittent fasting, you can read more about it in  this detailed guide for beginners .
+Intermittent fasting is a powerful weight loss tool. It can also improve your metabolism and metabolic health.
+
+Intermittent fasting increases several fat burning hormones
+Hormones are chemicals that act as messengers. They travel through your body to coordinate complicated functions, such as growth and metabolism.
+They also play an important role in the regulation of your weight. This is because they have a strong influence on your appetite, the number of calories you eat, and  how much fat  you store or burn ( 14 ).
+Intermittent fasting has been linked to improvements in the balance of some fat burning hormones. This could make it a helpful tool for weight management.
+Insulin is one of the main hormones involved in fat metabolism. It tells your body to store fat and stops your body from breaking fat down.
+Having chronically high levels of insulin can make it much harder to lose weight. High levels of insulin have also been linked to health conditions like obesity, type 2 diabetes, heart disease, and cancer ( 9 ,  15 ,  16 ).
+Intermittent fasting has been shown to be just as effective as calorie-restricted diets for  lowering your insulin levels  ( 17 ,  18 ,  19 ).
+In fact, this eating style could reduce fasting insulin levels by 20–31% ( 9 ).
+Fasting can cause a rise in blood levels of  human growth hormone , an important hormone for promoting fat loss ( 20 ,  21 ).
+Some studies have shown that in men, levels of human growth hormone may increase by as much as fivefold while fasting ( 22 ,  23 ).
+Increases in blood levels of human growth hormone not only promote fat burning, but they also preserve muscle mass and have other benefits ( 24 ).
+However, women don’t always experience the same benefits from fasting as men do, and it’s not currently clear if women will see the same rise in human growth hormone.
+Norepinephrine, a stress hormone that improves alertness and attention, is involved in the “fight or flight” response ( 25 ).
+It has a variety of other effects on your body, one of which is telling your body’s fat cells to release fatty acids.
+Increases in norepinephrine generally lead to larger amounts of fat being available for your body to burn.
+Fasting leads to a rise in the amount of norepinephrine in your bloodstream ( 26 ,  27 ).
+Fasting can help decrease insulin levels and boost blood levels of human growth hormone and norepinephrine. These changes can help you burn fat more easily and help you lose weight.
+
+Short-term fasts boost metabolism by up to 14%
+Many people believe that skipping meals will cause your body to adapt by lowering its metabolic rate to save energy.
+It’s well established that very long periods without food can cause a drop in metabolism ( 28 ,  29 ).
+However, some older studies have shown that fasting for short periods can actually  increase your metabolism , not slow it down ( 30 ,  31 ).
+One older study in 11 healthy men found that a 3-day fast actually increased their metabolism by an impressive 14% ( 32 ).
+This increase is thought to be due to the rise in the hormone norepinephrine, which promotes fat burning.
+Still, more high quality, recent studies are needed to evaluate how intermittent fasting may impact metabolism.
+Fasting for short periods can slightly boost your metabolism. However, fasting for long periods may have the opposite effect.
+
+Intermittent fasting decreases metabolism less than continuous calorie restriction
+When you lose weight, your metabolic rate goes down. Part of this is because losing weight causes muscle loss, and muscle tissue burns calories around the clock.
+However, the decrease in metabolic rate seen with weight loss can’t always be explained by the loss of muscle mass alone ( 33 ).
+Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters so-called  starvation mode . The scientific term for this is “adaptive thermogenesis.”
+Your body does this to conserve energy as a natural defense against starvation ( 34 ,  35 ).
+This has been demonstrated dramatically in a study of people who lost large amounts of weight while  participating in “The Biggest Loser,”  a reality show on TV.
+Participants followed a calorie-restricted diet and intense exercise regimen to lose large amounts of weight ( 36 ).
+The study found that 6 years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.
+Other studies investigating the effects of calorie restriction on weight loss have found similar results. The drop in metabolism due to weight loss can amount to hundreds of  calories  per day ( 37 ,  38 ).
+This confirms that starvation mode is real and can partly explain why many people who lose weight end up regaining it.
+Given the short-term effects of fasting on hormones, it’s possible that intermittent fasting may reduce the drop in metabolic rate caused by long-term calorie restriction.
+However, currently there is no quality research available looking at the long-term effects of intermittent fasting diets on metabolic rate.
+One small study suggests that intermittent fasting may reduce the drop in metabolic rate that’s associated with weight loss. More research is needed.
+
+Intermittent fasting helps you hold on to muscle mass
+Muscle is metabolically active tissue that helps keep your metabolic rate high. This helps you  burn more calories , even at rest ( 39 ,  40 ).
+Unfortunately, most people lose both fat and muscle when they lose weight ( 41 ).
+It’s been claimed that intermittent fasting could preserve muscle mass better than calorie restriction, due to its effect on fat burning hormones ( 42 ).
+In particular, the increase in human growth hormone observed during fasting could help preserve muscle mass, even if you’re losing weight ( 43 ).
+A 2011 review found that intermittent fasting was more effective at retaining muscle during weight loss than a traditional low calorie diet ( 44 ).
+However, results have been mixed. A more recent review found intermittent fasting and continuous calorie restriction to have similar effects on lean body mass ( 5 ,  45 ).
+One recent study found no difference between the lean body mass of people who were fasting and people on continuous calorie restriction after 8 weeks. However, at 24 weeks, those in the fasting group had lost less lean body mass ( 6 ).
+Larger and longer studies are needed to find out if intermittent fasting is more effective at preserving lean body mass.
+Intermittent fasting may help reduce the amount of muscle you lose when you lose weight. However, the research is mixed.
+
+The bottom line
+Although research has shown some promising findings, the effects of intermittent fasting on metabolism are still being investigated ( 3 ).
+Early research suggests that short-term fasts boost metabolism as much as 14%, and several studies suggest that your muscle mass doesn’t decrease much with intermittent fasting ( 6 ,  32 ,  44 ).
+If this is true, then intermittent fasting has several important weight loss advantages over diets based on continuous calorie restriction.
+At the end of the day, intermittent fasting can be a highly effective  weight loss tool  for many people.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/27422504
+https://www.ncbi.nlm.nih.gov/pubmed/24440038
+https://www.ncbi.nlm.nih.gov/pubmed/25857868
+https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss
+https://www.ncbi.nlm.nih.gov/pubmed/26135345
+https://www.ncbi.nlm.nih.gov/pubmed/26374764
+https://www.ncbi.nlm.nih.gov/pubmed/27569118
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30475957/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
+https://www.ncbi.nlm.nih.gov/pubmed/24993615
+https://www.ncbi.nlm.nih.gov/pubmed/27708846
+https://www.ncbi.nlm.nih.gov/pubmed/27422504
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32700827/
+https://www.ncbi.nlm.nih.gov/pubmed/26384657
+https://www.ncbi.nlm.nih.gov/pubmed/27621707
+https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
+https://www.healthline.com/nutrition/the-5-2-diet-guide
+https://www.healthline.com/nutrition/alternate-day-fasting-guide
+https://www.healthline.com/nutrition/intermittent-fasting-guide
+https://www.healthline.com/nutrition/how-much-fat-to-eat
+https://www.ncbi.nlm.nih.gov/pubmed/26964832
+https://www.ncbi.nlm.nih.gov/pubmed/24993615
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735759/
+https://www.ncbi.nlm.nih.gov/pubmed/27368923
+https://www.healthline.com/nutrition/14-ways-to-lower-insulin
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31328895/
+https://www.ncbi.nlm.nih.gov/pubmed/25546413
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32159926/
+https://www.ncbi.nlm.nih.gov/pubmed/24993615
+https://www.healthline.com/nutrition/11-ways-to-increase-hgh
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32416957/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32966863/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34199514/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950657/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5063841/
+https://www.ncbi.nlm.nih.gov/pubmed/25589262
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7749623/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26653760/
+https://www.ncbi.nlm.nih.gov/pubmed/26399868
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26040348/
+https://www.healthline.com/nutrition/10-ways-to-boost-metabolism
+https://www.ncbi.nlm.nih.gov/pubmed/2186256
+https://www.ncbi.nlm.nih.gov/pubmed/8172872
+https://www.ncbi.nlm.nih.gov/pubmed/10837292
+https://www.ncbi.nlm.nih.gov/pubmed/27739007
+https://www.healthline.com/nutrition/starvation-mode
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26627218/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26441839/
+http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full#oby21538-bib-0003
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27117850/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32057825/
+https://www.healthline.com/nutrition/6-unusual-ways-to-burn-calories
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29703782/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28630601/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31950141/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33397167/
+https://www.ncbi.nlm.nih.gov/pubmed/19773097
+https://www.ncbi.nlm.nih.gov/pubmed/21410865
+https://www.ncbi.nlm.nih.gov/pubmed/26374764
+http://www.nature.com/ejcn/journal/v70/n3/full/ejcn2015195a.html
+https://www.ncbi.nlm.nih.gov/pubmed/27569118
+https://www.ncbi.nlm.nih.gov/pubmed/25857868
+https://www.ncbi.nlm.nih.gov/pubmed/27569118
+https://www.ncbi.nlm.nih.gov/pubmed/10837292
+https://www.ncbi.nlm.nih.gov/pubmed/21410865
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

articles/article101.txt

@@ -0,0 +1,115 @@
+Title: Is It Normal to Feel Cold After Eating?
+
+Your body temperature naturally varies after eating, although this slight change in internal temperature often goes unnoticed.
+Feeling cold after eating may be related to the type of food you’re eating or even your diet.
+That said, extreme body chills, shivering, or constantly feeling cold after eating could also be a symptom of an underlying medical condition.
+This article explores the main reasons why you may feel cold after eating and when to seek medical advice.
+
+Potential diet-related causes
+Your diet may be responsible for your body chills. Studies have indicated that both intermittent fasting and  calorie restriction  may leave you feeling chilly.
+Your calorie intake is a major regulator of your  energy production  and body temperature ( 1 ).
+Studies show that long-term calorie restriction with adequate nutrition is associated with lower body temperature in both lean and overweight adults ( 2 ,  3 ).
+As a result of the lower calorie intake, the body compensates by lowering its temperature to save energy.
+Furthermore, one study found that the more you restrict your calorie consumption, especially long term, the colder you’re likely to feel ( 2 ).
+That said, this decrease in body temperature will likely have you feeling cold at all times, not just specifically after eating.
+Intermittent fasting (IF)  is an eating pattern in which you alternate between fasting and eating on a regular schedule.
+Many intermittent fasting schedules exist. Some methods involve fasting every day for 14–16 hours with an 8–10-hour eating window, while other methods involve  alternate-day fasting .
+Intermittent fasting has been associated with many health benefits, but it has also been shown to increase cold sensitivity in mice lacking the sirtuin-3 (SIRT3) gene ( 4 ,  5 ).
+One potential cause is hypoglycemia or low blood sugar, which can occur in a fasted state. Low blood sugar levels may make you more sensitive to feeling cold or cause cold sweats ( 6 ).
+If you’re routinely feeling cold during intermittent fasting, this may be a sign that you need to consume more calories during your eating window.
+Calorie restriction and intermittent fasting may lead to changes in your body temperature after eating. They may cause low blood sugar levels and a slower metabolism to compensate for the decreased energy intake.
+
+Some foods provide a cooling effect
+Certain foods may affect your body temperature, while others may simply exert a cooling sensation.
+While eating spicy foods can provide a warming effect in your mouth, it may actually cause a slight decrease in your body temperature ( 6 ).
+Chilis  like jalapeño, habanero, and cayenne contain a chemical called capsaicin. This compound is responsible for chili peppers’ spicy kick.
+When capsaicin is ingested, the brain sends a message to your body that it’s overheated.
+In turn, this may cause your body to  sweat . Sweat cools your body as it evaporates on your skin, lowering your internal temperature ( 7 ).
+Nevertheless, not everyone responds to spicy food by sweating. However, if eating a chili-laden dish causes you to perspire, you may experience a cooling sensation by the end of the meal.
+Peppermint tea  contains a high content of the compound menthol.
+Menthol increases blood flow and provides a cooling effect, although it doesn’t reduce your body temperature ( 8 ,  9 ).
+While menthol doesn’t lower body temperature, you may experience a noticeable cooling sensation upon ingesting it.
+Cold and refreshing food and  beverages  are often associated with cooling you down, such as enjoying ice cream on a hot summer day.
+Interestingly, eating or drinking cold foods may cause a slight decrease in your body temperature ( 10 ).
+One study found that drinking a cold beverage caused a 0.28°C decrease in  body temperature  after 5 minutes, on average ( 11 ).
+While this temperature change is statistically significant, a body temperature change this small likely goes unnoticed for most people.
+Furthermore, the body temperature was back to normal within 20 minutes of ingesting a cold beverage ( 11 ).
+Eating spicy foods, drinking peppermint tea, and consuming cold foods and beverages may lead you to experience an overall cooling sensation.
+
+It could be a symptom of a medical condition
+While feeling cold after eating is usually harmless, it can also be a symptom of an uncontrolled or undiagnosed medical condition.
+If you suspect you may have one of the conditions listed below, you should consult your healthcare provider.
+Feeling consistently cold after eating may indicate  hypothyroidism .
+Hypothyroidism is a condition in which your body does not make enough thyroid hormones ( 12 ).
+Low levels of thyroid hormones may cause a decrease in metabolic rate and digestive function, among other complications ( 12 ).
+While low thyroid levels can cause various  signs and symptoms , those with low thyroid levels often complain of increased cold sensitivity ( 13 ).
+In hypothyroidism, your metabolism tends to slow, reducing the amount of heat your body produces.
+While feeling cold may not solely occur after eating, low thyroid levels may leave you more sensitive to the cold after eating, as your body needs to exert energy to digest food ( 14 ).
+Anemia  occurs when you do not have enough healthy red blood cells.
+Red blood cells are responsible for carrying oxygen from the lungs to the rest of your body.
+Feeling cold is a major  symptom  of anemia. This is a result of the lack of oxygen carried throughout your body.
+People with anemia often feel cold and experience body chills at any time of day, including after eating ( 15 ).
+Other symptoms of anemia may include fatigue, shortness of breath, and irregular heartbeats ( 16 ).
+Diabetes  is a metabolic disease that causes high blood sugar levels.
+Blood sugar spikes occur in people with diabetes due to either insufficient insulin production by the pancreas or the body’s inability to use insulin effectively ( 17 ).
+If left untreated or  unmanaged , diabetes can cause kidney and circulation problems that may leave you feeling cold.
+Unmanaged diabetes may also result in nerve damage known as diabetic neuropathy, which may make you feel cold, especially in your lower legs and feet ( 18 ).
+However, these complications of unmanaged diabetes will likely leave you feeling cold all the time, not just specifically after eating.
+Experiencing body shakes and chills after eating is often a symptom of  idiopathic postprandial syndrome (IPS) .
+IPS is a condition that refers to  symptoms of low blood sugar levels  that occur without evidence of low blood sugar levels ( 19 ).
+People with idiopathic postprandial syndrome usually experience hypoglycemic symptoms 2–5 hours after a meal ( 20 ).
+In addition to body shakes and chills, people with IPS may also experience clamminess, dizziness, and weakness after a meal ( 21 ,  22 ).
+The cause of IPS is unknown. However, some researchers believe that eating foods with a high glycemic index, such as refined carbs and foods high in sugar, may contribute to the syndrome.
+Feeling cold at all times of the day, including after eating, may be a symptom of an underlying medical condition, such as hypothyroidism, anemia, diabetes, or idiopathic postprandial syndrome.
+
+The bottom line
+A number of circumstances can cause you to feel cold after eating.
+While experiencing a cooling sensation after eating certain foods is normal, body chills, shivering, and noticeable changes in body temperature could be a sign of a more serious  medical condition .
+However, feeling slightly cold after eating is relatively common and may simply indicate that your body is directing its energy at metabolizing and digesting the food you just ate.
+
+References:
+
+https://www.healthline.com/nutrition/calorie-restriction-risks
+https://www.healthline.com/nutrition/energy-boosting-foods
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/10766252/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117452/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692623/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117452/
+https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
+https://www.healthline.com/nutrition/alternate-day-fasting-guide
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/21109197/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
+https://www.ncbi.nlm.nih.gov/books/NBK279510/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27227029/#:~:text=In%20mammals%2C%20systemic%20application%20of,on%20cold%20receptors%20or%20mechanoreceptors.
+https://www.healthline.com/nutrition/foods/chili-peppers
+https://www.healthline.com/health/sweating-while-eating
+https://www.ncbi.nlm.nih.gov/books/NBK507838/
+https://www.healthline.com/nutrition/peppermint-tea
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27131832/
+https://www.ncbi.nlm.nih.gov/books/NBK5238/
+https://www.healthline.com/health/is-drinking-cold-water-bad-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/11606822/
+https://www.healthline.com/health/what-is-normal-body-temperature
+https://www.iosrjournals.org/iosr-jnhs/papers/vol7-issue4/Version-11/D0704112427.pdf
+https://www.iosrjournals.org/iosr-jnhs/papers/vol7-issue4/Version-11/D0704112427.pdf
+https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619426/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566469/
+https://www.healthline.com/nutrition/hypothyroidism-symptoms
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30724123/
+https://www.ncbi.nlm.nih.gov/books/NBK538294/
+https://www.healthline.com/health/anemia
+https://www.healthline.com/health/iron-deficiency-anemia
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697587/
+https://www.healthline.com/health/diabetes
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4478580/
+https://www.healthline.com/health/type-2-diabetes/complications-uncontrolled-diabetes
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208099/
+https://www.healthline.com/health/idiopathic-postprandial-syndrome
+https://www.healthline.com/health/hypoglycemia
+https://www.healthline.comhttps://link.springer.com/chapter/10.1007/978-3-030-22720-3_8#
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7192270/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695274/
+https://www.ncbi.nlm.nih.gov/books/NBK279510/
+https://www.healthline.com/health/always-cold

articles/article1010.txt

@@ -0,0 +1,183 @@
+Title: BCAA Benefits: A Review of Branched-Chain Amino Acids
+
+Branched-chain amino acids (BCAAs) are a group of three essential amino acids:
+leucine
+isoleucine
+valine
+BCAA supplements are commonly taken to boost muscle growth and enhance exercise performance. They may also help with weight loss and reducing fatigue after exercise.
+This article contains all the most important information about branched-chain amino acids and their benefits.
+
+What are BCAAs?
+BCAAs consist of three essential amino acids:
+leucine
+isoleucine
+valine
+These amino acids are grouped together because they are the only three amino acids to have a chain that branches off to one side.
+Like all amino acids, BCAAs are building blocks your body uses to make  proteins .
+BCAAs are considered essential because, unlike nonessential amino acids, your body cannot make them. Therefore, it is essential to get them from your diet.
+The three BCAAs are leucine, isoleucine, and valine. All have a branched molecular structure and are considered essential to the human body.
+
+How do branched-chain amino acids work?
+BCAAs make up a large chunk of the body’s total amino acid pool.
+Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles ( 1 ).
+Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise ( 2 ).
+BCAAs play several other roles in your body.
+First, your body can use them as building blocks for protein and muscle ( 3 ,  4 ,  5 ).
+They may also be involved in regulating your  blood sugar levels  by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream ( 6 ,  7 ,  8 ,  9 ).
+What’s more, BCAAs may help reduce the fatigue you feel during exercise by reducing the production of serotonin in your brain ( 10 ).
+Out of the three, leucine is thought have the biggest impact on your body’s capacity to build muscle proteins ( 3 ,  11 ).
+Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels ( 6 ,  12 ).
+Your body can use BCAAs to build muscle protein and produce energy. They may also have an effect on your brain that reduces fatigue.
+
+BCAAs may reduce fatigue during exercise
+Consuming BCAAs may help reduce physical and mental fatigue.
+A study reports that consuming 20 grams of BCAA dissolved in 400 mL of water and 200 mL of strawberry juice 1 hour before working out increases time to exhaustion in participants ( 13 ).
+In another study, it was found that participants reported up to 15% less fatigue in those given BCAAs during exercise, compared with those who were given a placebo ( 14 ,  15 ).
+In one study, this increased resistance to fatigue helped the BCAA group exercise for 17% longer before reaching exhaustion compared with the placebo group ( 12 ).
+However, not all studies found that decreased fatigue caused improvements in physical performance ( 14 ,  16 ,  17 ).
+In some people, BCAAs may help reduce exercise fatigue. Whether this improves exercise performance is still up for debate.
+
+BCAA supplements reduce muscle soreness
+BCAAs may also help your muscles feel less sore after exercise.
+One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. This may improve recovery and provide some protection against muscle damage ( 18 ).
+Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises.
+Participants who were given BCAA supplements rated their muscle soreness levels as much as 33% lower than those given a placebo ( 19 ,  20 ,  21 ).
+In some cases, those given BCAAs also performed up to 20% better when they repeated the same strength-training tests 24–48 hours later ( 22 ,  23 ).
+However, effects may vary based on your gender or the total protein content of your diet ( 19 ,  24 ).
+BCAAs taken before or after strength training may reduce muscle soreness following your workout. However, the effects may vary from one person to another.
+
+BCAAs may increase muscle mass
+Some people who purchase BCAA supplements do so to increase their muscle mass.
+After all, research shows that BCAAs do activate enzymes responsible for building muscle ( 25 ).
+Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine ( 25 ,  26 ).
+However, there’s currently no evidence that getting your BCAAs from a supplement is any more beneficial than getting them from your diet or from a  whey  or soy protein supplement.
+In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids ( 27 ).
+Getting enough BCAAs may boost muscle growth. You can get them from high protein foods in your diet or through supplements.
+
+
+BCAAs may lower blood sugar levels
+BCAAs may also help maintain normal blood sugar levels.
+Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels ( 28 ,  29 ).
+However, in practice, not all studies back up these effects ( 30 ,  31 ).
+In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed. For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance ( 32 ,  33 ).
+That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans.
+In humans, effects also seem to vary between participants.
+For example, in one recent study participants with liver disease were given 12.5 grams of BCAAs three times per day. In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects ( 34 ).
+More studies are needed before strong conclusions can be drawn.
+BCAAs may help promote blood sugar management, at least in some cases. However, more studies are needed to confirm their effects.
+
+BCAAs may enhance weight loss
+Branched-chain amino acids may help prevent weight gain and enhance fat loss.
+In fact, observational studies report that those consuming an average of 15 grams of BCAAs from their diet each day may have up to 30% lower risk of becoming overweight or having obesity than those consuming an average of 12 grams per day ( 35 ,  36 ).
+However, it’s worth noting that those consuming fewer BCAAs also consumed around 20 fewer grams of total protein per day, which may have influenced results.
+If you’re attempting to lose weight, BCAAs may help your body get rid of unwanted fat more effectively.
+Competitive wrestlers consuming a high protein, calorie-restricted diet supplemented with BCAAs lost 3.5 more pounds (1.6 kg) than those given a soy protein supplement over a 19-day study period ( 37 ).
+The BCAA group also lost 0.6% more body fat than the soy protein group, despite consuming equivalent calories and slightly less total protein each day ( 37 ).
+In another study, weightlifters given 14 grams of BCAAs per day lost 1% more body fat over an eight-week study period than those given 28 grams of whey protein per day. The BCAA group also gained 4.4 pounds (2 kg) more muscle ( 38 ).
+That said, these two studies have some flaws. For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes.
+What’s more, studies examining the effects of BCAAs on weight loss show inconsistent results ( 39 ).
+BCAAs may help prevent weight gain and enhance weight loss. However, more research is needed to determine whether supplements provide any added benefits over a high protein diet.
+
+BCAAs may reduce complications in liver disease
+BCAAs may help reduce complications linked to liver failure.
+One possible complication is  hepatic encephalopathy (HE) , which can lead to confusion, loss of consciousness and coma.
+A 2014 review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE ( 40 ).
+However, BCAAs did not improve overall survival rate, and they didn’t lower the risk of other complications, such as infections and gastric bleeding ( 40 ).
+Another review of studies in patients undergoing liver surgery reported that BCAA-enriched solutions may help improve liver function, reduce the risk of complications, and decrease the duration of hospital stay ( 41 ).
+BCAA supplements may also be effective at reducing fatigue and improving weakness,  sleep quality , and muscle cramps in individuals with liver disease ( 42 ).
+In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death ( 43 ).
+However, if you have liver disease, please speak with your healthcare team about using BCAA supplements before starting them.
+BCAA supplements may be effective at improving liver function and decreasing the risk of complications in individuals who have liver disease.
+
+Dosage instructions
+If you’d like to start supplementing with branched-chain amino acids, you should speak with a healthcare professional to decide if it’s right for you and how much you should take.
+Furthermore, there are no official recommended daily requirements for BCAA though there are studies that have suggested different amounts ( 44 ,  45 ).
+However, people who include sufficient  protein-rich foods  in their diets most likely do not need to take supplements.
+The best time to take BCAA supplements is before and/or after your workout. Many people who are trying to gain muscle also take them in the morning and before bed.
+However, whether the exact timing makes a big difference for this has not been studied properly. But you should follow the manufacturer’s instructions and do not exceed the maximum listed dosage.
+There is no official recommended dose for BCAAs, and since a diet that is sufficient in protein-rich foods may be all you need, you should speak with a healthcare professional before supplementing.
+
+Top food sources
+Luckily, there’s a large variety of foods that contain BCAAs such as:
+meat, poultry, and fish
+beans and lentils
+dairy items such as cheese and m i lk
+tofu and tempeh
+eggs
+quinoa
+nuts and seeds
+Adding foods from the list above to your diet will help you increase the amount of BCAAs you get each day.
+
+Safety and side effects
+Taking BCAA supplements is generally safe and without side effects for most people.
+However, individuals with a rare congenital disorder called  maple syrup urine disease  should limit their intake of BCAAs because their bodies cannot break them down properly ( 46 ).
+Taking BCAA supplements is generally safe, but BCAA supplementation is not recommended for some people.
+
+The bottom line
+Branched-chain amino acid supplements may provide impressive benefits in certain circumstances, especially when it comes to muscle growth and physical performance.
+However, BCAAs can also be found in whole protein supplements as well as in a large variety of protein-rich foods.
+Therefore, taking BCAA supplements may not be necessary, especially if you get sufficient amounts through your diet or a protein supplement.
+
+References:
+
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.comhttps://watermark.silverchair.com/529s.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAr0wggK5BgkqhkiG9w0BBwagggKqMIICpgIBADCCAp8GCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMFnrFEanFrQ0ESG-_AgEQgIICcB-1mVD33EP5NUHRQuXWtvM5PsubwGtXntSI9QMWwHU3jPPsjH_NHwm6yseuBOigoBSSX5akru2q_9uYtJrK_kMbRp6ixXTFbh3mC4qiw2Ip40wj-IN_QFDrFjwFfxK2us42650uMN6T-aDXyXPZSKcfOc7TS8pCCpX6VlqhvwbxSbXR4sEgqFbgkIrqiJCIzgu5hQ1Jp4GvhCk8EtNX7btGoVhYCLVAdiRFAKlclopMQTDBZN9sp4_umwMRRROIiw7zJMKEdbT9FkGvIIzjGr2ks0EqffoCYWXcf6g0S8dxfSwURGVu4m0vIqMaL7DlN3PntGUinwEtAI71taEPizdE8_a7RDRdAVyzeZ-MWA8U5qQUGeKedeWd-RY_P1Tf6ukVr13OTg4DhMrRhSy7euyZOnI09arRcWl0hGeal_sRwg5qH46MdiO51hVvxP-hi6S0TstTwGRU5DKg-Ak5ZwPe5hNr1xZiIzC7ale5CBsxX5AhSBu0ktFDVsh8kpOsf2BLW9-dT85Rnw4-Nlos0XNQoccrm5NqaragG4gQjPm0g1ol3xnbIzaMA-yRoG0iH1Uaw_Bv6AlrAlImhBi2gzKbpZd-AEvWGw6U45WG-ZO6kVyFOjYrtRBsCpxQ_Aja8pyxcqfjP_ej2VOH5QvA6MU_bVkXnaOfysBii4lGLAT9Z7rcB-W0uuCw6rEEDvHH5h_D79vydN2jP2fecyISUyloicRrDwGWgWXmV7k057ndzh0Pk9alPyAE9doZRS6JOEGN6dx_89GHeJTPKtziZiLPZOXFTa5Re89AIpA5Gpkx8yAuM04TOl162hPgQn2cVA
+https://www.ncbi.nlm.nih.gov/pubmed/16424141
+https://www.healthline.comhttps://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0176-6
+https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/branched-chain-amino-acids
+https://www.ncbi.nlm.nih.gov/pubmed/16365096
+https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29369529/
+https://www.ncbi.nlm.nih.gov/pubmed/17299083
+https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(16)30583-6
+https://www.ncbi.nlm.nih.gov/pubmed/23201847
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126259/#:~:text=Ingestion%20of%20an%20oral%20BCAAs,fatigue%20in%20long%2Ddistance%20runners.
+https://www.ncbi.nlm.nih.gov/pubmed/16365087
+https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.118.10919
+https://www.ncbi.nlm.nih.gov/pubmed/14651987
+https://www.ncbi.nlm.nih.gov/pubmed/21297567
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126259/
+https://www.ncbi.nlm.nih.gov/pubmed/9124069
+https://www.ncbi.nlm.nih.gov/pubmed/18704484
+https://www.ncbi.nlm.nih.gov/pubmed/21297567
+https://www.ncbi.nlm.nih.gov/pubmed/9124069
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595234/
+https://www.researchgate.net/publication/23442284_Branched-chain_amino_acid_supplementation_does_not_enhance_athletic_performance_but_affects_muscle_recovery_and_the_immune_system
+https://www.ncbi.nlm.nih.gov/pubmed/11125767
+https://www.ncbi.nlm.nih.gov/pubmed/24967261
+https://www.ncbi.nlm.nih.gov/pubmed/20601741
+https://www.ncbi.nlm.nih.gov/pubmed/22569039
+https://www.ncbi.nlm.nih.gov/pubmed/20601741
+https://www.ncbi.nlm.nih.gov/pubmed/26853239
+https://www.ncbi.nlm.nih.gov/pubmed/24967261
+https://www.healthline.comhttps://repository.unm.edu/handle/1928/33058
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
+https://www.healthline.comhttps://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-018-0271-1
+https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0067155/
+https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein
+https://www.ncbi.nlm.nih.gov/pubmed/20565767
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397906/#:~:text=The%20amino%20acid%20leucine%20is,is%20involved%20in%20insulin%20secretion.
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2969169/
+https://www.ncbi.nlm.nih.gov/pubmed/15339747
+https://www.ncbi.nlm.nih.gov/pubmed/27642608
+https://www.ncbi.nlm.nih.gov/pubmed/19356713
+https://www.ncbi.nlm.nih.gov/pubmed/22560213
+https://www.ncbi.nlm.nih.gov/pubmed/22520843
+https://www.ncbi.nlm.nih.gov/pubmed/21169225
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663614/
+https://www.ncbi.nlm.nih.gov/pubmed/9059905
+https://www.ncbi.nlm.nih.gov/pubmed/9059905
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313152/
+https://www.healthline.comhttps://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-S1-P25
+https://www.healthline.com/health/hepatic-encephalopathy-2
+https://www.ncbi.nlm.nih.gov/pubmed/24656171
+https://www.ncbi.nlm.nih.gov/pubmed/24656171
+https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0071077/
+https://www.healthline.com/nutrition/17-tips-to-sleep-better
+https://www.ncbi.nlm.nih.gov/pubmed/21563202
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496824/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28934166/
+https://www.ncbi.nlm.nih.gov/pubmed/22952178
+https://www.healthline.com/nutrition/20-delicious-high-protein-foods
+https://www.healthline.com/health/maple-syrup-urine-disease
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593394/

articles/article1011.txt

@@ -0,0 +1,193 @@
+Title: The 10 Best Nootropic Supplements to Boost Brain Power
+
+Brain-boosting vitamins and supplements, including fish oil and rhodiola rosea, may help support healthy brain function. The specific benefits, such as focus and memory, may vary.
+Nootropics are natural supplements or drugs that have a beneficial effect on brain function in healthy people.
+Many of these can boost memory, motivation, creativity, alertness and general cognitive function. Nootropics may also reduce age-related declines in brain function.
+Here are the 10 best nootropic supplements to boost your brain function.
+
+1. Fish Oils
+Fish oil  supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids.
+These fatty acids have been linked with  many health benefits , including improved brain health ( 1 ).
+DHA plays a vital role in maintaining the structure and function of your brain. In fact, it accounts for around 25% of the total fat, and 90% of the omega-3 fat, found in your brain cells ( 2 ,  3 ).
+The other omega-3 fatty acid in fish oil, EPA, has anti-inflammatory effects that may protect the brain against damage and aging ( 4 ).
+Taking DHA supplements has been linked with improved thinking skills, memory and reaction times in healthy people who have low DHA intakes. It has also benefitted people experiencing a mild decline in brain function ( 5 ,  6 ,  7 ).
+Unlike DHA, EPA isn’t always linked with improved brain function. However, in people with depression, it has been associated with benefits like improved mood ( 8 ,  9 ,  10 ,  11 ,  12 ).
+Taking fish oil, which contains both these fats, has been shown to help reduce the decline in brain function associated with aging ( 13 ,  14 ,  15 ,  16 ,  17 ).
+However, evidence for fish oil’s preservative effects on brain health is mixed ( 18 ,  19 ).
+Overall, the best way to get the recommended amount of omega-3 fatty acids is by eating two portions of oily fish per week ( 20 ).
+If you can’t manage this, then taking a supplement could be beneficial. You can find many supplements  online .
+More research is required to find out how much and what ratios of EPA and DHA are beneficial. But taking 1 gram per day of combined DHA and EPA is generally recommended to maintain brain health ( 21 ).
+If you don’t eat the recommended amount of oily fish, consider taking a fish oil supplement to help promote good brain health and healthy brain aging.
+
+2. Resveratrol
+Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It’s also found in red wine, chocolate and peanuts.
+It’s been suggested that taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory ( 22 ).
+If this is true, this treatment could slow down the decline in brain function you experience as you get older ( 23 ).
+Animal studies have also shown that resveratrol can improve memory and brain function ( 24 ,  25 ).
+Additionally, one study on a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory ( 26 ).
+However, there currently aren’t enough human studies to be sure of resveratrol’s effects ( 27 ).
+If you’re interested in trying it, you can find supplements in stores and  online .
+In animals, resveratrol supplements have been shown to improve memory and brain function. It’s not yet clear if the treatment has the same effects in people.
+
+3. Creatine
+Creatine  is a natural substance that plays an important role in energy metabolism. It’s found naturally in the body, mostly in muscles and in smaller amounts in the brain.
+Although it’s a popular supplement, you can find it in some foods, namely animal products like meat, fish and eggs.
+Interestingly, creatine supplements can improve memory and thinking skills in people who don’t eat meat ( 61 ).
+
+4. Caffeine
+Caffeine  is a natural stimulant most commonly found in tea, coffee and dark chocolate.
+Although it’s possible to take it as a supplement, there isn’t really any need when you can get it from these sources.
+It works by stimulating the brain and central nervous system, making you feel less tired and more alert ( 28 ).
+In fact, studies have shown that caffeine can make you feel more energized and improve your memory, reaction times and general brain function ( 29 ,  30 ,  31 ).
+The amount of  caffeine in one cup of coffee  varies, but generally it’s 50–400 mg.
+For most people, single doses of around 200–400 mg per day are generally considered safe and are enough to benefit health ( 32 ,  33 ,  34 ).
+However, taking too much caffeine can be counterproductive and has been linked with side effects such as anxiety, nausea and trouble sleeping.
+Caffeine is a natural stimulant that can improve your brain function and make you feel more energized and alert.
+
+5. Phosphatidylserine
+Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain ( 35 ,  36 ).
+It’s been suggested that taking phosphatidylserine supplements could be helpful for preserving brain health ( 37 ).
+You can easily buy these supplements  online .
+Studies have shown that taking 100 mg of phosphatidylserine three times per day could help reduce age-related decline in brain function ( 38 ,  39 ,  40 ,  41 ).
+Additionally, healthy people who take phosphatidylserine supplements of up to 400 mg per day have been shown to have improved thinking skills and memory ( 42 ,  43 ).
+However, larger studies need to be carried out before its effects on brain function can be fully understood.
+Phosphatidylserine supplements could improve your thinking skills and memory. They could also help combat the decline in brain function as you age. However, further study is needed.
+
+6. Acetyl-L-Carnitine
+Acetyl-L-carnitine is an amino acid produced naturally in your body. It plays an important role in your metabolism, particularly in energy production.
+Taking  acetyl-L-carnitine supplements  has been claimed to make you feel more alert, improve memory and slow down age-related memory loss ( 44 ).
+These supplements can be found in vitamin stores or  online .
+Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity ( 45 ,  46 ).
+In humans, studies have found that it may be a useful supplement for slowing the decline in brain function due to age. It may also be useful for improving brain function in people with mild dementia or Alzheimer’s ( 47 ,  48 ,  49 ,  50 ,  51 ,  52 ).
+However, there is no research to show it has a beneficial effect in otherwise healthy people who aren’t suffering from a loss of brain function.
+Acetyl-L-carnitine could be helpful for treating a loss of brain function in the elderly and people with mental disorders such as dementia or Alzheimer’s. Its effects in healthy people are unknown.
+
+7. Ginkgo Biloba
+Ginkgo biloba is an herbal supplement derived from the  Ginkgo biloba  tree. It’s an incredibly popular supplement that many people take to boost their brain power, and it’s available in stores and  online .
+It’s thought to work by increasing blood flow to the brain and is claimed to improve brain functions like focus and memory ( 53 ).
+Despite the widespread use of ginkgo biloba, results from studies investigating its effects have been mixed.
+Some studies have found that taking ginkgo biloba supplements can help reduce age-related decline in brain function ( 54 ,  55 ,  56 ).
+One study in healthy middle-aged people found that taking ginkgo biloba supplements helped improve memory and thinking skills ( 57 ,  58 ).
+However, not all studies have found these benefits ( 59 ,  60 ).
+Ginkgo biloba may help improve your short-term memory and thinking skills. It may also protect you from age-related decline in brain function. However, results are inconsistent.
+
+8. Bacopa Monnieri
+Bacopa monnieri is a medicine made from the herb  Bacopa monnieri . It’s used in traditional medicine practices like Ayurveda for improving brain function.
+It’s been shown to improve thinking skills and memory, both in healthy people and in elderly people suffering from a decline in brain function ( 64 ,  65 ,  66 ,  67 ,  68 ,  69 ).
+However, it’s worth noting that only repeated use of Bacopa monnieri has been shown to have this effect. People generally take about  300 mg per day  and it may take around four to six weeks for you to notice any results.
+Studies of Bacopa monnieri also show that it may occasionally cause diarrhea and an upset stomach. Because of this, many people recommend taking this supplement with food ( 70 ).
+Bacopa monnieri has been shown to improve memory and thinking skills in healthy people and in those with a decline in brain function.
+
+9. Rhodiola Rosea
+Rhodiola rosea is a supplement derived from the herb  Rhodiola rosea , which is often used in Chinese medicine to promote well-being and healthy brain function.
+It’s thought to help improve mental processing by reducing fatigue ( 71 ).
+People taking Rhodiola rosea have been shown to benefit from a decrease in fatigue and improvement in their brain function ( 72 ,  73 ,  74 ).
+However, results have been mixed ( 75 ).
+A recent review by the European Food Safety Authority (EFSA) concluded that more research is required before scientists can know if Rhodiola rosea can reduce tiredness and boost brain function ( 76 ).
+Rhodiola rosea may help improve thinking skills by reducing fatigue. However, more research is needed before scientists can be certain of its effects.
+
+10. S-Adenosyl Methionine
+S-Adenosyl methionine (SAMe) is a substance that occurs naturally in your body. It’s used in chemical reactions to make and break down important compounds like proteins, fats and hormones.
+It may be useful for enhancing the effects of some antidepressants and reducing the decline in brain function seen in people who have depression ( 77 ,  78 ,  79 ).
+One study found that adding SAMe to the antidepressant prescription of people who had previously not responded to therapy improved their chances of remission by around 14% ( 80 ).
+More recently, a study found that, in some instances, SAMe may be as effective as some types of antidepressant medications ( 81 ).
+However, there is no evidence that this supplement benefits people who don’t have depression.
+SAMe could be useful for improving brain function in people with depression. There is no evidence it has this effect in healthy people.
+
+Take Home Message
+Some of these supplements show real promise for improving and protecting brain health.
+However, note that many brain-boosting supplements are only effective for people who have a mental condition or are deficient in the supplemented nutrient.
+
+References:
+
+https://www.healthline.com/nutrition/13-benefits-of-fish-oil
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.ncbi.nlm.nih.gov/pubmed/25954194
+https://www.ncbi.nlm.nih.gov/pubmed/20329590
+https://www.ncbi.nlm.nih.gov/pubmed/26901223
+https://www.ncbi.nlm.nih.gov/pubmed/27472373
+https://www.ncbi.nlm.nih.gov/pubmed/23515006
+https://www.ncbi.nlm.nih.gov/pubmed/20088810
+https://www.ncbi.nlm.nih.gov/pubmed/14745067
+https://www.ncbi.nlm.nih.gov/pubmed/20181791
+https://www.ncbi.nlm.nih.gov/pubmed/24228198
+https://www.ncbi.nlm.nih.gov/pubmed/20439549
+https://www.ncbi.nlm.nih.gov/pubmed/21939614
+https://www.ncbi.nlm.nih.gov/pubmed/24805797
+https://www.ncbi.nlm.nih.gov/pubmed/22932777
+https://www.ncbi.nlm.nih.gov/pubmed/26301243
+https://www.ncbi.nlm.nih.gov/pubmed/26025463
+https://www.ncbi.nlm.nih.gov/pubmed/23796946
+https://www.ncbi.nlm.nih.gov/pubmed/25285409
+https://www.ncbi.nlm.nih.gov/pubmed/26305649
+https://www.ncbi.nlm.nih.gov/pubmed/27063583
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2010.01869.x/full
+https://www.healthline.comhttps://activation.healthline.com/api/member-offers/5411/redirect?lp=328&tc=120226&subid2=%2Fnutrition%2Fbest-nootropic-brain-supplements&subid=careof_fishoil_nbp_universal_vms_tl_7017&correlationId=null
+https://www.ncbi.nlm.nih.gov/pubmed/27482518
+https://www.ncbi.nlm.nih.gov/pubmed/25627672
+https://www.ncbi.nlm.nih.gov/pubmed/27313836
+https://www.ncbi.nlm.nih.gov/pubmed/21304942
+https://www.ncbi.nlm.nih.gov/pubmed/23105098
+https://www.ncbi.nlm.nih.gov/pubmed/24899709
+https://www.ncbi.nlm.nih.gov/pubmed/23624181
+https://www.amazon.com/Garden-Life-Heart-Resveratrol-Supplement/dp/B005JAT50C?dchild=1&keywords=resveratrol&qid=1620135422&sr=8-4&linkCode=ll1&tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.healthline.com/nutrition/what-is-creatine
+https://www.ncbi.nlm.nih.gov/pubmed/21118604
+https://www.healthline.com/nutrition/what-is-caffeine
+https://www.ncbi.nlm.nih.gov/pubmed/12519715
+https://www.ncbi.nlm.nih.gov/pubmed/12404081
+https://www.ncbi.nlm.nih.gov/pubmed/3114783
+https://www.ncbi.nlm.nih.gov/pubmed/8232842
+https://www.healthline.com/nutrition/how-much-caffeine-in-coffee
+http://www.efsa.europa.eu/en/efsajournal/pub/4102
+https://www.ncbi.nlm.nih.gov/pubmed/22928360
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full
+https://www.ncbi.nlm.nih.gov/pubmed/4302302/
+https://www.ncbi.nlm.nih.gov/pubmed/25933483
+https://www.ncbi.nlm.nih.gov/pubmed/24992464
+https://www.amazon.com/dp/B0013OXFTU?tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.ncbi.nlm.nih.gov/pubmed/1633433
+https://www.ncbi.nlm.nih.gov/pubmed/1609044
+http://www.karger.com/Article/Abstract/107142
+https://www.ncbi.nlm.nih.gov/pubmed/23723695
+https://www.ncbi.nlm.nih.gov/pubmed/22017963
+https://www.ncbi.nlm.nih.gov/pubmed/21103034
+https://www.healthline.com/nutrition/l-carnitine
+https://www.ncbi.nlm.nih.gov/pubmed/22333562
+https://www.amazon.com/dp/B005P0UYGA?tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.ncbi.nlm.nih.gov/pubmed/11592123
+https://www.ncbi.nlm.nih.gov/pubmed/20590847
+https://www.ncbi.nlm.nih.gov/pubmed/15591008
+https://www.ncbi.nlm.nih.gov/pubmed/12804452
+https://www.ncbi.nlm.nih.gov/pubmed/21939756
+https://www.ncbi.nlm.nih.gov/pubmed/3781687
+https://www.ncbi.nlm.nih.gov/pubmed/3229874
+https://www.ncbi.nlm.nih.gov/pubmed/2201659
+https://www.amazon.com/dp/B0013OQKPG?tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.ncbi.nlm.nih.gov/pubmed/21061003
+https://www.ncbi.nlm.nih.gov/pubmed/12905098
+https://www.ncbi.nlm.nih.gov/pubmed/12404671
+https://www.ncbi.nlm.nih.gov/pubmed/26604665
+https://www.ncbi.nlm.nih.gov/pubmed/21802920
+https://www.ncbi.nlm.nih.gov/pubmed/17457961
+https://www.ncbi.nlm.nih.gov/pubmed/22959217
+https://www.ncbi.nlm.nih.gov/pubmed/23196025
+https://www.ncbi.nlm.nih.gov/pubmed/24252493
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2915594/
+https://www.ncbi.nlm.nih.gov/pubmed/23043278
+https://www.ncbi.nlm.nih.gov/pubmed/20590480
+https://www.ncbi.nlm.nih.gov/pubmed/18683852
+https://www.ncbi.nlm.nih.gov/pubmed/20703343
+https://www.healthline.comhttps://examine.com/supplements/Bacopa+monnieri/
+https://www.ncbi.nlm.nih.gov/pubmed/23772955
+https://www.ncbi.nlm.nih.gov/pubmed/11081987
+https://www.ncbi.nlm.nih.gov/pubmed/22228617
+https://www.ncbi.nlm.nih.gov/pubmed/10839209
+https://www.ncbi.nlm.nih.gov/pubmed/12725561
+https://www.ncbi.nlm.nih.gov/pubmed/22643043
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2012.2805/abstract
+https://www.ncbi.nlm.nih.gov/pubmed/26801406
+https://www.ncbi.nlm.nih.gov/pubmed/25653537
+https://www.ncbi.nlm.nih.gov/pubmed/21911258
+https://www.ncbi.nlm.nih.gov/pubmed/20595412
+https://www.ncbi.nlm.nih.gov/pubmed/24856557

articles/article1012.txt

@@ -0,0 +1,118 @@
+Title: Can Juicing Help You Lose Weight?
+
+Juicing is an easy way to consume lots of nutrients without having to eat whole fruits and vegetables. Many people claim it’s a helpful weight loss tool.
+The juicing diet trend has increased in popularity over the years, but its effectiveness is controversial.
+This article will explore whether juicing can really help you lose weight.
+
+What is juicing?
+Juicing  is the process of extracting the liquid from fruits and vegetables while removing the solids. This can be done by hand or with a motor-driven juicer.
+The juice from fruits and vegetables doesn’t contain any skin, seeds, or pulp. It does contain some nutrients and antioxidants, but without the beneficial fiber of whole fruits and vegetables ( 1 ,  2 ,  3 ).
+Some people use juicing as a “ detox ” method. However, there are no scientific studies showing that replacing solid food with juice will detoxify the body.
+People also use juices as nutrition supplements and to lose weight. However, while juices can be rich in some nutrients, drinking juice exclusively is not a healthy and sustainable way to lose weight.
+In general, juice recipes contain the juice of fruit and vegetables. Common recipes are made with carrots, celery, spinach, apples, oranges, wheatgrass, or combinations of these. Many also contain spices such as turmeric and ginger.
+Juicing involves extracting the liquid from fruits and vegetables. People drink this juice to “detox,” to add nutrients to their diets, and/or to lose weight.
+
+Juice diets and how they affect you
+There are several types of juice diets available. The most common type is a juice fast, in which people replace their meals with juiced fruits and vegetables.
+The point is to lose weight by abstaining from solid food while still ingesting a significant amount of nutrients from the  juice .
+Generally, these diets are very low in calories.
+Some people do juice fasts for just a few days, while others go on them for weeks at a time.
+Unfortunately, the effectiveness of juice diets is not well studied, but many people claim they produce quick weight loss.
+To  lose weight , you must maintain a calorie deficit, which means you consume fewer calories than you burn ( 4 ).
+Many juice diets lack solid food and are extremely low in calories. This results in a large calorie deficit for many people, so juice diets do often lead to weight loss, at least in the short term ( 5 ).
+However, once your calorie intake goes back to normal after the juice diet, you’ll likely regain some of the weight, if not all.
+Since juice-only diets lack solid foods, you might find yourself feeling hungrier than usual when following this type of regimen.
+This is because liquid meals, especially those that are high in carbs, are less filling than solid foods ( 6 ,  7 ).
+Solid foods are more filling because they contain  fiber  and  protein , which are both important nutrients that have appetite-reducing properties ( 8 ).
+Fiber can reduce appetite because it may slow down the emptying of the stomach and increase digestion time ( 9 ).
+Meanwhile, protein increases the levels of hormones that signal fullness, which are essential for appetite regulation ( 10 ).
+The severe calorie deficit that many juice diets cause can have a destructive effect on your metabolism.
+These diets are characterized by rapid weight loss and limited protein intake, which may lead to reduced muscle mass ( 11 ).
+Muscles are metabolically active, so individuals with a lower muscle mass have a lower resting energy expenditure. This means they burn fewer calories at rest than those with more muscle ( 12 ).
+Additionally, your body senses starvation when you dramatically reduce your calorie intake, so your body acts to preserve calories by burning fewer of them ( 13 ).
+Controlled studies have confirmed this effect in individuals who follow calorie-restricted diets ( 14 ).
+In one study, women with overweight or obesity who underwent a calorie restriction treatment for 3 months experienced a significant reduction in resting energy expenditure during that period ( 14 ).
+While a calorie deficit is necessary for weight loss, it appears that low calorie diets, including juice fasts, may be counterproductive due to their negative effects on metabolism.
+Juice diets are typically severely calorie-restricted and may not be filling. They may also affect your metabolism.
+
+Potential health risks of juicing
+Juicing is generally safe if you do it for only a few days at a time. Additionally, fresh fruit and vegetable juices are a fine addition to a healthy diet as long as you truly enjoy them and you don’t drink excessive amounts of juices that have  added sugar .
+However, juice fasts do carry some risks when they are prolonged.
+Whole fruits and vegetables are excellent sources of fiber, but most of the fiber is removed in the juicing process.
+Fiber is an essential part of a healthy diet. Eating enough of it is important for optimal digestion because it keeps the beneficial bacteria in your gut healthy and may  reduce constipation  for some people ( 15 ).
+Additionally, it may lower your chances of heart disease, diabetes, and obesity ( 15 ).
+When participating in juice fasts, you significantly reduce your fiber intake, which may result in health problems.
+There are a few reasons why doing juice fasts for long periods may lead to nutrient deficiencies.
+Since these diets lack animal products, they are low in a few essential nutrients, such as calcium,  vitamin D , iron, vitamin B12, and zinc ( 16 ).
+All these nutrients have important functions in the body. Inadequate consumption may lead to health conditions such as osteoporosis and anemia ( 17 ,  18 ).
+Juice fasts are also low in  omega-3 fatty acids , which are healthy fats that fight inflammation and contribute to brain and heart health ( 16 ).
+In addition to being low in specific nutrients, these diets may actually interfere with the absorption of the nutrients.
+One reason for this is that juice diets tend to be low in fat, which is required for the absorption of the fat-soluble vitamins A, D, E, and K ( 19 ).
+Plus, some raw vegetables often used in juicing contain an antinutrient called  oxalate , which can bind to minerals in your body and prevent them from being absorbed. In rare cases, high levels of oxalates may cause kidney damage ( 20 ,  21 ).
+Oxalate-rich vegetables commonly used in juicing include spinach and other greens, such as beet greens, kale, beets, Swiss chard, and turnip greens ( 22 ).
+Due to the minimal protein and inadequate amounts of some important nutrients in a juice diet, following one for a long time can impact your immune system and increase your risk of infection.
+Depletion of immune-enhancing nutrients, such as iron, vitamin D, and zinc, may impact immune system health ( 23 ).
+When your immune system is compromised, you may catch illnesses such as colds and the flu more easily. It may also take longer for your body to heal wounds.
+Fatigue and weakness are common side effects of following a juice fast.
+These symptoms are likely to occur because of the low number of calories these diets contain. If you’re depriving your body of calories, you’re essentially depriving it of energy, which can lead to these undesirable effects.
+The minimal amount of protein in most juice fasts may lead to a reduction in lean muscle mass, which can have a negative effect on health ( 11 ).
+As your lean muscle mass decreases, your metabolism decreases as well, meaning you will burn fewer calories and may have a more difficult time maintaining weight loss ( 11 ).
+Juicing is generally safe, but following a juice-only diet for a long time may have a negative effect on your health and well-being.
+
+Does juicing help you lose weight?
+There is no formal research to support the idea that juicing helps with weight loss.
+Based on anecdotal evidence, it’s clear that juice diets may lead to rapid weight loss in the short term, especially when they are very low in calories.
+However, you could experience some negative health effects from such severe calorie restriction, especially if you follow the diet for more than a few days at a time.
+Additionally, it’s difficult to sustain such a restrictive diet. Most people do not stick with very low calorie diets for long and end up gaining back the weight they’ve lost ( 5 ).
+Juicing may be an easy way to lose weight quickly, but its potential health consequences seem to outweigh its benefits.
+You’re better off following a more sustainable diet that includes  whole foods  and enough calories to keep your body functioning properly.
+While juicing may result in short-term weight loss, it’s not sustainable and may lead to health complications if followed long term.
+
+The bottom line
+Fresh fruit and vegetable juices are tasty and nutrient-rich, but they’re not filling because they’re low in fiber and protein.
+Juice fasts, although a popular choice for dieting, are not sustainable and may lead to health complications if followed for a long time.
+Try this today:  Rather than juicing, try making smoothies that use the entire fruit or vegetable — including all of its fiber. You can add nuts, seeds, protein powder, or avocado for healthy fat and protein to make your smoothies more balanced, and the possible flavor combinations are nearly endless.
+
+References:
+
+https://www.healthline.com/nutrition/juicing-good-or-bad
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1102742/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1103216/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1103381/nutrients
+https://www.healthline.com/nutrition/detox-diets-101
+https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.ncbi.nlm.nih.gov/pubmed/24383502
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29124370/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29601488/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26606887/
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25159561/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29495569/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25979491/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28507015/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24571923/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27739007/
+https://www.ncbi.nlm.nih.gov/pubmed/26040348
+https://www.ncbi.nlm.nih.gov/pubmed/26040348
+https://www.healthline.com/health/food-nutrition/added-sugar-natural-sugar-guide
+https://www.healthline.com/nutrition/fiber-and-constipation-truth
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30487459/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30487459/
+https://www.healthline.com/nutrition/vitamin-d-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30845641/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26510847/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28189173/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30845641/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28903956/
+https://www.healthline.com/nutrition/oxalate-good-or-bad
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29123461/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29203127/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34233027/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30336639/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28507015/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28507015/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29124370/
+https://www.healthline.com/nutrition/healthy-eating-for-beginners

articles/article1013.txt

@@ -0,0 +1,124 @@
+Title: Lemon Juice: Acidic or Alkaline, and Does It Matter?
+
+Lemon juice has a pH level between 2 and 3, which makes it acidic. Although lemon juice may have an alkalizing effect on your urine, it has very little influence on the pH of your blood.
+
+Lemon juice is considered a healthy drink with supposed alkalizing effects and potential disease-fighting properties.
+This article examines why some people consider lemon juice to be alkalizing, despite its acidic pH, and what that does to your body.
+
+What is pH?
+When discussing acidic versus alkalizing foods, it’s important to understand the concept of pH.
+Put simply, pH is a rating of how acidic or alkaline a solution is on a scale from 0–14. A pH of 7 is considered neutral. Any pH value below 7 is considered acidic, and any pH value over 7 is considered alkaline ( 1 ,  2 ).
+On the pH scale, the difference between adjacent numbers represents a tenfold difference in acidity. For instance, a pH of 5 is 10 times more acidic than a pH of 6 and 100 times more acidic than a pH of 7.
+Because they contain a high amount of citric acid,  lemons  have an acidic pH.
+Lemon juice has a pH between 2 and 3, which means it’s 10,000–100,000 times more acidic than water ( 1 ,  2 ,  3 ).
+A food’s pH is a measure of its acidity. The pH of lemon juice falls between 2 and 3, meaning it is acidic.
+
+The supposed benefits of alkalizing foods
+The Alkaline Diet  has gained popularity in recent years.
+It’s based on the principle that the foods you eat may alter your body’s pH.
+To set the record straight, there is no evidence to support the Alkaline Diet. According to research, the foods you eat have very little effect on the pH of your blood.
+Nevertheless, the Alkaline Diet categorizes foods into three groups:
+Acidifying foods:  meat, poultry, fish, dairy, eggs, and alcohol
+Neutral foods:  natural fats, starches, and sugars
+Alkalizing foods:  fruits, nuts, legumes, and vegetables
+Proponents of the diet believe that eating large amounts of acidifying foods can cause your body’s pH to become more acidic, increasing your vulnerability to illness and disease.
+For instance, many believe that your body steals alkaline calcium from your bones to buffer the acidifying effects of the foods you eat.
+Some also believe that cancer grows only in acidic environments and that you can prevent or even cure it if you eat an alkaline diet.
+Therefore, followers of this diet attempt to improve their health and reduce their risk of disease by limiting acidifying foods and favoring alkalizing ones instead.
+Certain people believe that alkalizing foods lower their body’s pH, thereby promoting health and preventing disease.
+
+Why lemon juice is thought of as alkalizing despite its acidic pH
+Whether a food has an acidic or alkaline effect on the body has little to do with that food’s pH before it is digested.
+Instead, it depends on whether acidic or alkaline byproducts are created once it is digested and processed by your body.
+One method of estimating which type of byproduct a food will produce is the “ash analysis” technique.
+In this method, foods are burned in a laboratory to simulate digestion. The pH of their ash is used to classify the foods as either acid or alkaline. Ash analysis is the reason foods are sometimes said to produce acid or alkaline “ash” ( 4 ).
+However, ash analysis is an imprecise estimation, so scientists now prefer to use a different formula that grades foods based on their potential renal acid load (PRAL).
+The PRAL of a particular food is the amount of acid that is expected to reach the kidneys after the body metabolizes that food ( 5 ).
+Typically, the kidneys keep the blood’s pH constant by getting rid of excess acid or alkali through the urine.
+Acidic nutrients such as protein, phosphorus, and sulfur increase the amount of acid the kidneys must filter out. Meats and grains, which tend to contain these nutrients, are therefore given a positive PRAL score ( 5 ).
+On the other hand, fruits and vegetables are high in alkaline nutrients such as potassium, calcium, and  magnesium . These ultimately reduce the amount of acid that the kidneys will need to filter out and are thus given a negative PRAL score ( 5 ).
+Like other fruits, lemon juice produces alkaline byproducts once it has been metabolized. Therefore, it has a negative PRAL score.
+This is why some people consider lemon juice to be alkaline even though it has an acidic pH before it is digested.
+Once digested and metabolized, lemon juice produces alkaline byproducts, which make the urine more alkaline. This is why some people think of it as alkalizing, despite its acidic pH before it is digested.
+
+Lemon juice may alkalize your urine but not your blood
+Many proponents of the Alkaline Diet use pH test strips to check the alkalinity of their urine. They believe this helps them determine how alkaline their body truly is.
+What they do not realize is that while lemon juice may make the pH of your  urine  more alkaline, it does not have the same effect on the pH of your  blood .
+According to research reviews published in 2013 and 2012, the foods you eat have a very limited effect on your blood pH ( 6 ,  7 ).
+Some much older studies estimated that you’d need to eat the equivalent of 18 pounds (8 kg) of oranges — which have an alkalizing potential similar to that of lemons — all in one sitting to increase your blood pH by just 0.2 ( 8 ,  9 ).
+Foods have such limited effects on the pH of your blood because your body needs to maintain pH levels from 7.35–7.45 for your cells to function properly ( 6 ).
+If your blood pH values fall outside this range, you’re in a state called metabolic acidosis or metabolic alkalosis, which can be dangerous or even fatal if left untreated ( 10 ).
+However, this rarely occurs, because your body is very good at preventing your blood pH values from falling outside the normal range. One of the ways it keeps the levels constant is by using your kidneys to filter out excess acids through your urine ( 10 ).
+This is why your urine can become more acidic a couple of hours after you eat a large steak or less acidic after you follow a diet high in alkalizing foods ( 6 ,  7 ).
+Yet while the acidity of your urine can vary as a result of the foods you eat, the pH of your blood remains constant. So even if drinking lemon juice results in more alkaline urine, it’s unlikely to have any effect on the pH of your blood.
+Lemon juice may have an alkalizing effect on your urine. However, contrary to the premise of the Alkaline Diet, it has very little influence on the pH of your blood.
+
+Does the pH of food matter?
+Proponents of the Alkaline Diet seem to believe that the foods you eat can affect your health by influencing the pH of your blood. They generally claim that alkalizing foods prevent bone loss and can prevent or treat cancer.
+However, as discussed above, this theory completely ignores the role your kidneys play in regulating the pH of your blood, among other methods your body uses to maintain pH ( 6 ,  10 ,  11 ).
+In addition, contrary to popular belief, many large reviews have concluded that acidifying diets have no impact on calcium levels in the body ( 12 ,  13 ).
+In fact, several studies actually link high protein diets, which are thought to be acid-forming, with healthier bones ( 14 ,  15 ,  16 ).
+As for the effects some people think acidifying foods have on cancer, studies show there is no direct link between the amount of acidifying foods you eat and your risk of developing the disease ( 17 ,  18 ).
+Nevertheless, an alkaline diet may offer some health benefits to certain individuals.
+For instance, people with kidney disease usually need to restrict their  protein intake . Consuming an alkaline diet may slightly decrease the need for this ( 7 ,  19 ).
+It may also reduce the risk of kidney stones in those prone to developing them ( 20 ).
+However, more research on these purported benefits is needed before strong conclusions can be made.
+Your body is designed to keep the pH of your blood within a narrow, healthy range. The foods you eat have very little effect on this pH.
+
+Other benefits of lemon juice
+Despite having very little alkalizing effect on the blood, regularly drinking lemon juice may promote several other health benefits.
+For instance, lemon juice is high in  vitamin C , a strong antioxidant that helps keep the immune system strong and prevents and fights disease ( 21 ).
+One fluid ounce (30 ml) of lemon juice actually provides around 13% of your daily vitamin C requirement ( 22 ).
+What’s more, drinking a vitamin C-rich beverage, such as lemon water, with meals may help increase your absorption of some minerals, including iron ( 23 ).
+Lemon juice also contains small amounts of antioxidants that may help reduce the risk of heart disease by strengthening blood vessels, reducing inflammation, and preventing the accumulation of plaque ( 24 ).
+In addition, some research suggests that regularly consuming lemon juice may help prevent the formation of certain types of kidney stones ( 25 ).
+Regularly consuming lemon juice may strengthen the immune system, increase mineral absorption, reduce risk factors of heart disease, and prevent certain types of kidney stones.
+
+The bottom line
+Lemon juice has an acidic pH before it is digested. However, once metabolized by the body, it produces alkaline byproducts.
+These alkaline byproducts can make your urine more alkaline but have very little effect on the pH of your blood.
+Therefore, any health benefits lemon juice may offer are unlikely to come from its purported alkalizing effect.
+
+References:
+
+https://www.usgs.gov/special-topic/water-science-school/science/ph-and-water?qt-science_center_objects=0#qt-science_center_objects
+https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
+https://www.healthline.com/nutrition/foods/lemons
+https://www.usgs.gov/special-topic/water-science-school/science/ph-and-water?qt-science_center_objects=0#qt-science_center_objects
+https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
+https://www.healthline.comhttps://pubchem.ncbi.nlm.nih.gov/compound/Citric-acid
+https://www.healthline.com/nutrition/the-alkaline-diet-myth
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4916623/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/
+https://www.healthline.com/nutrition/10-proven-magnesium-benefits
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490517/
+https://www.ncbi.nlm.nih.gov/pubmed/23551968
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/
+http://www.jbc.org/content/11/4/323.full.pdf
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1562900/
+https://www.ncbi.nlm.nih.gov/pubmed/23551968
+https://www.ncbi.nlm.nih.gov/books/NBK507807/
+https://www.ncbi.nlm.nih.gov/books/NBK507807/
+https://www.ncbi.nlm.nih.gov/pubmed/23551968
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/
+https://www.ncbi.nlm.nih.gov/pubmed/23551968
+https://www.ncbi.nlm.nih.gov/books/NBK507807/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670772/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946302/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/21529374/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30095063/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33677533/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180248/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32671997/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27297008/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235119/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6533969/
+https://www.healthline.com/nutrition/does-vitamin-c-help-with-colds
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29099763/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/167747/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25048971/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431442/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265710/

articles/article1014.txt

@@ -0,0 +1,202 @@
+Title: Why Seaweed Is Super Healthy and Nutritious
+
+Seaweed, a common ingredient in some Asian cuisine, is now widely available in the United States as a snack, meal ingredient, and dietary supplement.
+And for good reason. Eating seaweed is a super-healthy and nutritious way to add extra vitamins and minerals to your diet. Eating it regularly may even boost your health and help protect you from certain diseases.
+This article takes a close look at seaweed and its many potential benefits.
+
+What is seaweed?
+“Seaweed” is a general term used to describe many different species of algae and marine plants.
+It can grow in a variety of waters, including seas, lakes, and rivers. Algae from the sea is generally edible, whereas freshwater varieties tend to be toxic ( 1 ,  2 ).
+Edible seaweed is classified by color. The most commonly eaten types are red, green, blue-green, and brown ( 3 ).
+It can also range in size dramatically. Phytoplankton can be microscopic, whereas kelp can grow extremely tall in length, rooted in the ocean floor.
+Seaweed plays a vital role in marine life and is the primary source of food for a variety of creatures in the ocean. It has also been an integral part of human diets for thousands of years and is especially popular in Chinese and Japanese cuisines ( 2 ).
+Seaweed refers to many species of algae and other marine plants. Edible seaweed can range in color and size and is a popular ingredient in Asian cuisine.
+
+Common types of seaweed
+There are many varieties of edible seaweed in the world. Here are a few of the most common:
+Nori.  This is a red algae commonly sold in dried sheets and used to roll  sushi .
+Sea lettuce.  This is a type of green nori that looks like lettuce leaves. It is commonly eaten raw in salads or cooked in soups.
+Kelp.  This brown algae is usually dried into sheets and added to dishes during cooking. It can also be used as a gluten-free alternative to noodles.
+Kombu.  This is a type of kelp with a strong flavor. It’s often pickled or used to make soup stock.
+Arame.  This is a different type of kelp with a mild, sweet flavor and firm texture. It can be incorporated into a variety of dishes, including baked goods.
+Wakame.  This brown algae is commonly used to make fresh seaweed salad. It can also be cooked in stews and soups.
+Dulse.  This is a red algae with a softer, chewier texture. It is used to add flavor to a variety of dishes and may also be eaten as a dried snack.
+Chlorella.  This green, edible freshwater algae is often sold as a supplement in powdered form.
+Agar and carrageenan.  These jelly-like substances obtained from algae are used as plant-based binding and thickening agents in a variety of commercially sold food products.
+Spirulina  is often referred to as an edible, blue-green freshwater algae and is sold in tablet, flake or powdered form.
+However, spirulina has a different structure than other algae and is therefore technically considered a type of cyanobacteria (blue-green algae).
+That said, since spirulina is often categorized with other types of algae in scientific research, it will be discussed alongside the other varieties in this article.
+Various types of edible seaweed are available. These can be consumed fresh, dried, cooked, or as a powdered supplement.
+
+Benefits
+Seaweed offers many benefits, whether you eat it as a food or take it as a dietary supplement.
+Seaweed is rich in various minerals and trace elements. In fact, it often contains higher levels of these nutrients than most other foods.
+For this reason, many consider seaweed to be “the vegetables of the sea.”
+Seaweed’s nutrient content can vary based on where it was grown. As a result, different types will contain different amounts of nutrients.
+Generally, 1 cup (15 grams) of seaweed provides you with ( 4 ):
+Calories:  45
+Protein:  5 grams
+Fat:  1 gram
+Carbs:  8 grams
+Fiber:  1 gram
+Folate:  13% of the daily value (DV)
+Riboflavin:  22% of the DV
+Thiamin:  15% of the DV
+Copper:  56% of the DV
+Iron:  21% of the DV
+Magnesium:  17% of the DV
+Seaweed also contains smaller amounts of several other nutrients.
+Iodine content can vary significantly between types, but one serving of seaweed can easily contain a day’s worth of iodine or more ( 5 ).
+Some claim that seaweed is a great plant source of vitamin B12, a vitamin naturally found in meat, poultry, eggs, and dairy.
+However, there’s still debate on whether the form of vitamin B12 found in algae is active in humans ( 6 ).
+Finally, seaweed is a rich source of antioxidants. It also contains a good amount of sulfated polysaccharides (sPS), which are beneficial plant compounds thought to contribute to seaweed’s health benefits ( 7 ,  8 ,  9 ).
+Your thyroid plays several important roles in the body, including in the regulation of your metabolism.
+It requires a good intake of iodine to function properly. Luckily, iodine is readily available in most varieties of seaweed. Other sources of iodine include seafood, dairy products, and iodized salt ( 10 ).
+Failure to get enough iodine from your diet can lead to hypothyroidism, when your thyroid is underactive. This can create symptoms such as low energy, dry skin, tingling in the hands and feet, forgetfulness, depression, and even weight gain ( 11 ).
+The recommended daily intake of iodine for adults is 150 mcg per day. Most people can meet this requirement by eating several servings of seaweed per week ( 10 ).
+That said, certain varieties — such as kelp, kombu, and dulse — tend to contain very high amounts of iodine and should not be eaten frequently or in high amounts ( 5 ).
+Others, such as spirulina, contain very little, so don’t rely on them as your only source of iodine.
+Seaweed contains certain beneficial nutrients that may help keep your heart healthy.
+For starters, it’s a good source of  soluble fiber  and contains long-chain  omega-3 fatty acids , both of which could be beneficial for heart health ( 11 ,  12 ).
+In addition, several animal studies report that the sPS found in seaweed may have the ability to reduce blood pressure and prevent blood clotting ( 13 ,  14 ,  15 ,  16 ).
+They may also help reduce LDL (“bad”) cholesterol and total cholesterol levels ( 14 ,  15 ).
+Some human studies also report that high seaweed intakes may reduce blood pressure levels in kids and adults ( 17 ,  18 ).
+Although these results seem promising, not all studies found similar results and more human studies are needed before strong conclusions can be made.
+Adding seaweed to your diet may reduce your risk of developing type 2 diabetes.
+Researchers believe that certain compounds found in seaweed may play a beneficial role in stabilizing blood sugar levels and preventing type 2 diabetes ( 19 ,  20 ).
+One of these is fucoxanthin, an antioxidant that gives brown algae its characteristic color. This compound is thought to help reduce  insulin resistance  and stabilize blood sugar levels ( 21 ).
+In addition, the type of fiber found in seaweed may slow down the speed at which carbs are absorbed from a meal. This can make it easier for your body to stabilize your blood sugar levels ( 22 ).
+In another study, healthy participants who were given seaweed extract 30 minutes before a carb-rich meal benefited from an 8% higher insulin sensitivity than those given a placebo ( 23 ).
+Higher insulin sensitivity is beneficial because it helps your body respond better to insulin and regulate your blood sugar levels more effectively.
+Overall, seaweed may be beneficial for blood sugar control, but optimal dosage levels remain unclear. More research is also needed to study the effects of raw versus powdered varieties.
+Eating seaweed regularly may help you lose weight, if that’s your goal.
+Researchers believe this may be due, in part, to seaweed’s ability to affect your levels of the weight-regulating hormone  leptin . Combined with seaweed’s high fiber content, this may help  decrease hunger  and enhance feelings of fullness ( 24 ).
+In addition, fucoidan, a type of sPS found in seaweed, may enhance fat breakdown and prevent its formation ( 25 ).
+What’s more, seaweed is low in calories, but rich in glutamate, an amino acid that gives it a savory umami taste ( 26 ).
+So, seaweed snacks may help boost weight loss by providing a satisfying alternative to more calorie-rich snack options.
+Seaweed may also help protect you from certain types of infections.
+That’s because it contains marine plant compounds believed to have antioxidant, anti-allergenic, and disease-fighting properties ( 27 ,  28 ,  29 ).
+Research shows that these compounds may have the ability to fight viruses by blocking their entry into cells ( 30 ).
+A study in 73 HIV-positive women found that those given 5 grams of spirulina per day developed 27% fewer condition-related symptoms, compared to the placebo group ( 31 ).
+However, no differences in immune cell levels were observed over the 12-week study period ( 31 ).
+Unfortunately, not many other high quality studies have been done in humans to support these effects. Additional studies are needed before strong conclusions can be made.
+Seaweed may help improve the health of your gut in various ways. For one, it’s rich in fiber, which can help prevent constipation and ensure smooth digestion.
+It also contains agars, carrageenans, and fucoidans, which are thought to act as prebiotics ( 32 ).
+Prebiotics  are a type of nondigestible fiber that feeds the beneficial bacteria in your gut. The more good bacteria you have in your gut, the less space there is for harmful bacteria to thrive ( 33 ).
+Accordingly, animal studies show that taking seaweed supplements may improve the amount of  healthy bacteria  and reduce the amount of harmful bacteria in the gut more effectively than other types of prebiotics ( 34 ).
+Researchers also believe that the prebiotics found in seaweed may have certain anti-inflammatory and antibacterial effects ( 33 ).
+This may be partly because, when feeding on prebiotics, the bacteria in your gut produce butyrate. This  short-chain fatty acid  is believed to have anti-inflammatory effects inside the colon ( 33 ).
+In addition, certain prebiotics may have the ability to block harmful bacteria such as  H. pylori  from sticking to the gut wall. In turn, this may prevent the formation of stomach ulcers ( 34 ).
+The presence of seaweed in your diet may help reduce your risk of developing certain types of cancer.
+For instance, researchers believe that seaweed may help decrease estrogen levels, potentially reducing a woman’s risk of developing breast cancer ( 35 ).
+What’s more, some studies suggest that a class of compounds found in brown varieties, such as kelp, wakame and kombu, may help prevent the spread of cancerous cells ( 24 ).
+That said, very few human studies have investigated the direct effects of seaweed in people with cancer. Very high intakes may also increase the risk of certain cancers, particularly thyroid cancer ( 37 ).
+Ultimately, more studies are needed before strong conclusions can be drawn.
+Seaweed may also offer some protection against skin damage and bone and inflammatory diseases.
+Compounds in seaweed may help protect the skin from damage caused by UVB rays from the sun when applied directly to the skin. They may also help prevent wrinkles, sun spots and premature skin aging ( 38 ).
+When it comes to protecting against diseases, seaweed’s antioxidant and anti-inflammatory effects may help reduce the risk of developing rheumatoid arthritis and osteoporosis ( 39 ,  40 ).
+Seaweed may offer some additional protection against metabolic syndrome, skin damage, bone disease, and rheumatoid arthritis.
+
+Is eating seaweed safe?
+Eating fresh seaweed is considered to be safe for most people.
+That said, consuming it regularly or in high amounts may cause some side effects.
+Depending on where they’re grown, some varieties of seaweed can contain high levels of mercury, cadmium, lead, and arsenic ( 41 ).
+The Food and Drug Administration (FDA) regulates the levels of these chemicals and heavy metals in fresh seaweed ( 42 ).
+However, supplements are not as tightly regulated and may contain levels that are detrimental to health. To ensure safety, look for seaweed or algae supplements that have been third-party tested by an independent lab.
+Certain varieties of seaweed may contain high levels of  sodium  and potassium, which can be harmful to individuals with kidney disease ( 43 ).
+Seaweed also contains vitamin K and anticoagulant fucoidan, which may interfere with blood-thinning medications. Those taking blood thinners should make sure to check with a doctor before making it a regular part of their diet ( 6 ).
+While iodine is necessary for proper thyroid function, getting too much iodine can be harmful ( 37 ).
+Kelp, dulse, and kombu are types of seaweed with the tendency to contain very high levels of iodine. With regular consumption of these types of seaweed, it’s possible to consume enough iodine to inhibit regular thyroid function ( 5 ).
+So, these varieties should not be consumed too often, nor in large quantities.
+For people with autoimmune disorders — which are caused by the immune system attacking a body system or part after wrongly perceiving it as a threat — spirulina may not be a good choice.
+Autoimmune disorders include type 1 diabetes,  Hashimoto’s thyroiditis , lupus, multiple sclerosis, rheumatoid arthritis, and many others.
+Spirulina’s immune-strengthening properties can actually cause a worsening of autoimmune symptoms as the immune system gets stronger and continues its attack on the body’s own cells. This is why it and other blue-green algae products should be avoided by people with autoimmune disorders ( 44 ,  45 ).
+Seaweed is considered safe for most people. Limit your intake if you tend to prefer high iodine varieties, or if you take blood thinners or have kidney issues.
+
+Where to find seaweed and how to eat it
+Seaweed can be purchased fresh or dried from most Asian supermarkets. Nori, the type commonly used to roll sushi, may also be available at regular grocery stores.
+In addition to their use for sushi, nori sheets can also easily be used to replace tortilla bread when making wraps.
+You can toss fresh wakame and sea lettuce with a little rice vinegar, sesame oil, and sesame seeds to make a delicious salad.
+Dried nori or dulse make for nice savory snacks. Or try crumbling them over salads to add a dash of umami flavor.
+Spirulina and chlorella can be incorporated into smoothies, while kelp can be used instead of salt to add flavor to just about anything.
+Many types of seaweed can also be incorporated into warm dishes, including soups, stews, and baked goods. There’s no right or wrong way to go about it.
+Seaweed can be purchased in most Asian supermarkets. It can be incorporated into a wide variety of dishes including soups, salads, smoothies, stews, and even baked goods.
+
+The bottom line
+Seaweed is a worthy addition to your diet. There are many different and interesting varieties that are  low in calories  yet very rich in nutrients.
+Seaweed also contains a good amount of fiber, healthy fats, and health-promoting plant compounds that almost anyone can benefit from. Best of all, it’s extremely versatile — you can eat seaweed as a snack, as part of a recipe, in shakes and smoothies, or as a supplement.
+Try this today:  Seaweed sheets make an easy, crispy, and salty snack. They come in a variety of tasty flavors and are appropriate for vegan, keto, and low calorie diets.
+
+References:
+
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24439026/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551690/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7024186/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551690/
+https://www.healthline.com/nutrition/is-sushi-healthy
+https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1103574/nutrients
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697291/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3433884/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210621/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31438588/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/books/NBK519536/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697291/
+https://www.healthline.com/nutrition/different-types-of-fiber
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663556/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131561/
+https://www.ncbi.nlm.nih.gov/pubmed/24697280
+https://www.ncbi.nlm.nih.gov/pubmed/23402636
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32023936/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28936148/
+https://www.ncbi.nlm.nih.gov/pubmed/24697280
+https://www.ncbi.nlm.nih.gov/pubmed/23402636
+https://www.ncbi.nlm.nih.gov/pubmed/21827710
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3935060/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30934943/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25871295/
+https://www.healthline.com/nutrition/insulin-and-insulin-resistance
+https://www.ncbi.nlm.nih.gov/pubmed/25748372
+https://www.ncbi.nlm.nih.gov/pubmed/26308010
+https://www.ncbi.nlm.nih.gov/pubmed/22087795
+https://www.healthline.com/nutrition/leptin-101
+https://www.healthline.com/nutrition/18-ways-reduce-hunger-appetite
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210606/
+https://www.ncbi.nlm.nih.gov/pubmed/21892350
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515277/
+https://www.ncbi.nlm.nih.gov/pubmed/23994790
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3528127/
+https://www.ncbi.nlm.nih.gov/pubmed/22909979
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4140698/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113773/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113773/
+https://www.ncbi.nlm.nih.gov/pubmed/21924371
+https://www.healthline.com/nutrition/probiotics-and-prebiotics
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26828501/
+https://www.healthline.com/health/gut-health
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4535385/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26828501/
+https://www.healthline.com/nutrition/short-chain-fatty-acids-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26828501/
+https://www.ncbi.nlm.nih.gov/pubmed/22054935
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651528/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210606/
+https://www.ncbi.nlm.nih.gov/pubmed/22414981
+https://www.ncbi.nlm.nih.gov/pubmed/21512228
+https://www.ncbi.nlm.nih.gov/pubmed/22054965
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358989/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32841878/
+https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
+https://www.healthline.com/nutrition/how-much-sodium-per-day
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26382905/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31438588/
+https://www.ncbi.nlm.nih.gov/pubmed/22414981
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697291/
+https://www.healthline.com/health/chronic-thyroiditis-hashimotos-disease
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514198/
+https://www.healthline.comhttps://medlineplus.gov/druginfo/natural/923.html
+https://www.healthline.com/nutrition/42-foods-low-in-calories

articles/article1015.txt

@@ -0,0 +1,140 @@
+Title: Does Gluten Cause Leaky Gut Syndrome?
+
+A gastrointestinal condition called leaky gut is gaining worldwide attention, particularly in the natural health community.
+Some medical professionals deny that leaky gut exists, while others claim it is the root of nearly every health condition.
+Leaky gut remains somewhat of a medical mystery. Scientists are still trying to determine exactly what it is and what causes it.
+Some people think that gluten causes leaky gut, but the role of gluten in the condition is complicated.
+This article examines the research about gluten and leaky gut syndrome.
+
+What is gluten?
+Gluten is a mixture of proteins found naturally in grains like wheat, barley, and rye.
+It’s responsible for the elastic nature of dough, which helps the dough hold together and rise. Gluten is also what gives bread its chewy texture ( 1 ). It’s sometimes added to bread dough to increase its ability to rise.
+The two major proteins that make up wheat gluten are gliadin and glutenin. Gliadin is the part of gluten that some people have an adverse reaction to.
+Gluten is a group of proteins found in wheat, barley, and rye. One of these proteins, gliadin, can cause adverse health effects in some people.
+
+What is intestinal permeability?
+The digestive system performs several very important functions in your body. In your digestive tract, your body breaks down food and absorbs nutrients into your bloodstream.
+Plus, the walls of your intestines act as an important barrier between your gut and the rest of your body. The intestinal wall serves as a gatekeeper, determining which substances pass through to the bloodstream and organs.
+The term “intestinal permeability” describes how easily substances pass through the intestinal wall. It’s another word for leaky gut syndrome.
+Typically, there are tiny gaps between the cells in the small intestine. These gaps are called tight junctions.
+If they’re are damaged or become too loose, it causes the gut to become “leaky.” This allows substances and organisms in the gut to leak into the bloodstream.
+When bacteria and toxins leak into the bloodstream, it causes widespread inflammation in the body.
+Increased intestinal permeability has been associated with autoimmune conditions, including type 1 diabetes, Crohn’s disease, and inflammatory skin disorders ( 2 ,  3 ,  4 ).
+When the barrier function of the small intestine is impaired, bacteria and toxins can leak from the gut and may lead to inflammation and disease.
+
+Gluten causes significant concerns for some people
+Most people are able to digest gluten just fine. That said, a small proportion of people  cannot tolerate it .
+A serious form of  gluten intolerance  is called celiac disease. Celiac is a hereditary autoimmune disease.
+For individuals with celiac disease, gluten can cause diarrhea, stomach pain, excessive gas, and skin rashes. Over time, it can cause damage to the intestines, which impairs their ability to absorb certain nutrients ( 5 ,  6 ).
+However, some people test negative for celiac disease but still react to gluten. This is referred to as non-celiac  gluten sensitivity .
+The symptoms are similar to celiac disease, but without the autoimmune response. People with non-celiac gluten sensitivity may experience diarrhea, bloating, and gas, along with joint pain and brain fog ( 7 ).
+There’s currently no clinical method of diagnosing non-celiac gluten sensitivity. If you react negatively to gluten and your symptoms are relieved with a  gluten-free diet , you probably have gluten sensitivity ( 8 ,  9 ,  10 ).
+The topic of gluten remains highly debated. Some medical professionals believe that gluten is harmless unless you have celiac disease. Others claim that gluten is the root cause of all kinds of health conditions and autoimmune disorders.
+Most people can tolerate gluten just fine. However, gluten can cause significant concerns in individuals with an intolerance or sensitivity to it.
+
+Gluten activates zonulin, the regulator of intestinal permeability
+Several studies have shown that gluten can increase intestinal permeability and cause an immune response in the body ( 11 ).
+The immune system responds to substances it recognizes as harmful by causing inflammation. Inflammation is one of the body’s natural self-protection mechanism, though  persistent inflammation  can be associated with multiple chronic conditions.
+In individuals with a sensitivity to gluten, the protein is deemed a foreign invader by the body. This leads to inflammation.
+However, there is conflicting evidence regarding gluten and intestinal permeability.
+Zonulin is a protein that regulates the tight junctions of the small intestine. When zonulin is released in the intestines, the tight junctions open slightly and allow larger particles to pass through the intestinal wall ( 12 ,  13 ).
+Some studies have found that gluten activates zonulin, which leads to increased intestinal permeability ( 11 ,  14 ,  15 ).
+One of these studies found that gluten activated zonulin in cells from individuals with and without celiac disease. However, zonulin levels were much higher in cells from people with celiac disease ( 14 ).
+Studies have consistently demonstrated that gluten significantly increases intestinal permeability in people with celiac disease ( 16 ,  17 ,  18 ).
+There are mixed results when it comes to individuals without celiac disease. Test-tube studies have shown that gluten increases intestinal permeability, but this hasn’t been confirmed in human studies ( 17 ).
+One clinical study also found that gluten increased intestinal permeability in people with irritable bowel syndrome (IBS) ( 19 ).
+However, in other human studies, gluten did not cause any changes to intestinal permeability in those with non-celiac gluten sensitivity or IBS ( 20 ,  21 ).
+Gluten does activate zonulin, but it doesn’t affect everyone the same way.
+It’s clear that gluten can increase intestinal permeability in those with celiac disease and possibly in those with IBS. However, it appears that gluten does not increase intestinal permeability in people without these health conditions.
+Gluten activates zonulin and increases intestinal permeability in people with celiac disease. Gluten does not increase intestinal permeability in people without these health conditions.
+
+Factors that contribute to leaky gut syndrome
+Gluten may play a role in the development of leaky gut syndrome in those with celiac disease or IBS, but it’s certainly not the only cause.
+Medical professionals are still trying to understand exactly what causes leaky gut syndrome. However, a few factors are known to contribute to the condition.
+Some contributing factors are:
+Unhealthy diet.  A diet high in fat and  refined carbs  may increase intestinal permeability ( 22 ,  23 ,  24 ).
+Stress.  Prolonged  stress  can alter the gut-brain interaction and lead to all kinds of gastrointestinal issues, including increased intestinal permeability ( 25 ).
+Nonsteroidal anti-inflammatory drugs (NSAIDs).  Overuse of NSAIDs, such as ibuprofen, can increase intestinal permeability ( 26 ,  27 ).
+Inflammation.  Chronic widespread inflammation contributes to multiple chronic conditions, as well as increased intestinal permeability ( 28 ).
+Poor gut flora.  When the balance between the beneficial and harmful bacteria lining the gut is compromised, it can contribute to leaky gut syndrome ( 2 ,  24 ).
+Zinc deficiency.  A lack of zinc in the diet can alter intestinal permeability and contribute to multiple gastrointestinal concerns ( 29 ).
+Yeast.   Yeast  is naturally present in the intestinal tract. When the growth of yeast, mainly  Candida , gets out of hand, it causes health concerns ( 30 ,  31 ).
+Many factors contribute to the development of leaky gut syndrome. In people with celiac disease or IBS, gluten may be a contributing factor.
+
+Should everyone avoid gluten?
+Gluten causes significant health concerns for some people.
+For individuals with celiac disease, gluten increases intestinal permeability and triggers an autoimmune response and inflammation.
+However, the relationship between gluten and intestinal permeability is complex and not yet clearly understood.
+Currently, no solid evidence supports the idea that gluten increases intestinal permeability or causes leaky gut in healthy people.
+If you have symptoms of gluten sensitivity, it may be beneficial to remove gluten from your diet. You can read more about eating gluten-free  here .
+Those with celiac disease or gluten sensitivity should avoid gluten. However, there’s no significant evidence that people without these conditions need to avoid gluten.
+
+Factors that can improve your gut health
+One of the keys to improving your gut health and preventing leaky gut syndrome is to improve your gut flora. That means increasing the beneficial bacteria in your gut so they far outnumber the harmful bacteria.
+Here are some ways to improve your gut health:
+Take probiotics.   Probiotics  are beneficial bacteria that can improve gut health. Probiotics are found in foods like yogurt, kefir, sauerkraut, and kimchi. They’re also available in a supplement form ( 31 ,  32 ,  33 ).
+Avoid refined carbs.  Avoid  sugar-sweetened beverages  and foods with added sugars or refined wheat flour. The harmful bacteria in your gut thrive on these foods ( 22 ).
+Eat plenty of fiber-rich foods.  Fruits, vegetables, and legumes are high in soluble fiber, which feeds the good bacteria in your gut ( 34 ,  35 ).
+Increasing the beneficial bacteria in your gut may improve your gut health and help prevent leaky gut syndrome.
+
+The bottom line
+Gluten causes significant health concerns in individuals with an intolerance or sensitivity.
+Research shows gluten can increase intestinal permeability, also known as leaky gut, in people with celiac disease and possibly IBS.
+However, this does not appear to be the case for people without these conditions.
+If you think you have symptoms of gluten sensitivity, it may be beneficial to talk with a healthcare professional and consider trying a gluten-free diet. However, before cutting out gluten, keep in mind that testing for celiac disease requires you to be eating a gluten-containing diet.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/11911770
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26582965/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886850/
+https://www.healthline.com/nutrition/6-shocking-reasons-why-gluten-is-bad
+https://www.healthline.com/nutrition/signs-you-are-gluten-intolerant
+https://www.ncbi.nlm.nih.gov/pubmed/26438584
+https://www.ncbi.nlm.nih.gov/pubmed/23155333
+https://www.healthline.com/nutrition/gluten-sensitivity-is-real
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820047/
+https://www.healthline.com/nutrition/gluten-free-diet
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488826/
+https://www.ncbi.nlm.nih.gov/pubmed/24533607
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017515/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353361/
+https://www.healthline.com/nutrition/anti-inflammatory-diet-101
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384703/
+https://www.healthline.comhttp://physrev.physiology.org/content/91/1/151.long
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353361/
+https://www.ncbi.nlm.nih.gov/pubmed/16635908
+https://www.ncbi.nlm.nih.gov/pubmed/18485912/
+https://www.ncbi.nlm.nih.gov/pubmed/16635908
+https://www.ncbi.nlm.nih.gov/pubmed/16099460
+https://www.ncbi.nlm.nih.gov/pubmed/25734566
+https://www.ncbi.nlm.nih.gov/pubmed/9097995
+https://www.ncbi.nlm.nih.gov/pubmed/25734566
+https://www.ncbi.nlm.nih.gov/pubmed/23357715
+https://www.ncbi.nlm.nih.gov/pubmed/21224837
+https://www.healthline.comhttp://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-9-23
+https://www.healthline.com/nutrition/why-refined-carbs-are-bad
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7664638/
+https://www.healthline.comhttps://academic.oup.com/advances/article/11/1/77/5527771
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253991/
+https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
+https://www.ncbi.nlm.nih.gov/pubmed/22314561
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/10980980/
+https://www.ncbi.nlm.nih.gov/pubmed/19148789
+https://www.ncbi.nlm.nih.gov/pubmed/19295480
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856434/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253991/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4231515/
+https://www.healthline.com/nutrition/5-diet-tips-against-candida
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856330/
+https://www.researchgate.net/publication/303564626_Leaky_Gut_Syndrome_Mystery_Illness_Triggered_by_Candida_albicans
+https://www.healthline.com/nutrition/gluten-free-diet-101
+https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
+https://www.ncbi.nlm.nih.gov/pubmed/23981066/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3864899/
+https://www.ncbi.nlm.nih.gov/pubmed/19220890
+https://www.healthline.com/nutrition/13-ways-sugary-soda-is-bad-for-you
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/
+https://www.ncbi.nlm.nih.gov/pubmed/26757793
+https://www.ncbi.nlm.nih.gov/pubmed/22555633

articles/article1016.txt

@@ -0,0 +1,59 @@
+Title: Can You Cure Your Acne with Apple Cider Vinegar?
+
+Apple cider vinegar (ACV) is a popular home remedy for everything from heartburn to appetite control to mole removal.
+ACV is made by fermenting apple cider, or the unfiltered juice from pressed apples. The result is a pungent, highly acidic vinegar.
+It has a variety of uses and has become increasingly popular in the natural health community. It’s believed to have many  health benefits , including:
+lower blood sugar levels
+weight loss
+a reduced risk of cancer
+However, there’s little research to back up many of these claims.
+Some people even say it may help with acne, due to its unique chemical composition. In this article, we’ll take a closer look at apple cider vinegar’s potential benefits for acne, along with some of its risks.
+
+Potential benefits for acne
+Vinegar can kill certain types of bacteria, according to test-tube studies. This happens because of its high acetic acid content, which gives it its acidity. Apple cider vinegar also contains several other organic acids, including ( 1 ,  2 ,  3 ,  4 ):
+lactic acid
+gallic acid
+protocatechuic acid
+chlorogenic acid
+A bacteria called  Propionibacterium acnes , or  Cutibacterium acnes , contributes to acne development. Because ACV has been noted to kill certain strains of bacteria, it may also have some bacteria-killing affects  P. acnes  ( 5 ).
+However, there’s been no research investigating the effects of ACV or any type of vinegar on  P. acnes , much less studies done in humans rather than test tubes.
+In addition, vinegar needs to be highly diluted before being applied to your skin, which would dilute the organic acid concentrations further.
+Lactic acid in particular is also used to help reduce the appearance of acne scarring — but again, the small amount in diluted ACV is unlikely to have a significant effect ( 6 ).
+Finally, vinegar is also thin and unlike creams and serums made specifically for the skin, may not make contact with your skin long enough for the beneficial compounds to be adequately absorbed before it evaporates.
+Although ACV contains organic acids bacteria-killing properties, it’s not clear whether it can kill  P. acnes , the bacteria responsible for acne. Additionally, ACV needs to be diluted before use — which weakens the organic acid concentrations.
+
+Risks of topical ACV
+Apple cider vinegar is strongly acidic by nature. Because of this, it may cause burns when applied directly to the skin for long periods of time ( 7 ,  8 ).
+In fact, in one study in 22 adults, researchers found that ACV soaks had no positive effects on skin integrity in people with dermatitis — and actually increased irritation in most participants ( 9 ).
+In most cases, burns occur after ACV has been in contact with the skin for long periods of time. Shorter periods of contact with skin are less likely to cause burns, but they may cause stinging.
+So, to prevent skin damage and irritation, ACV should be used only in small amounts and when diluted with  water .
+You should also avoid using ACV on sensitive skin and open wounds. It’s more likely to cause pain or skin damage in those cases.
+Apple cider vinegar is very acidic. Applying it directly to your skin may cause burns or irritation, and one small study noted that it offered no benefits for skin health.
+
+Should you use ACV to treat acne?
+There’s no evidence to support the use of ACV for acne.
+It can cause further inflammation and irritation. It may even cause burns if it’s not diluted correctly before applying it to your face.
+Because of these factors, topical ACV may do more harm than good in individuals with acne.
+To find an acne treatment that works for you, consult with a dermatologist.
+When it comes to at-home acne treatments, ACV may not be the safest choice. At best, it may have no effect or cause some irritation. At worst, it can cause chemical burns to your skin. Talk with a dermatologist to find a more effective and safer acne treatment.
+
+The bottom line
+The organic acids in ACV may help kill the bacteria that cause acne or reduce the appearance of scars. However, there’s very little evidence that vinegar itself, when diluted and applied to the skin, has the same effect.
+Additionally, improperly diluted ACV can actually burn your skin. For this reason, ACV isn’t the best choice for acne. For more clarity on treating and preventing acne, speak with a dermatologist.
+Try this today:  Did you know that certain foods may help boost your skin’s health and appearance? Check out our list of the  12 best foods for healthy skin . Try to gradually incorporate more of these foods into your diet to give your skin what it needs to flourish.
+
+References:
+
+https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
+https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29224370/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25648676/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523695/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27904401/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30613388/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25811473/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/22980269/
+https://www.ncbi.nlm.nih.gov/pubmed/26155328
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31328306/
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.healthline.com/nutrition/12-foods-for-healthy-skin

articles/article1017.txt

@@ -0,0 +1,115 @@
+Title: Coconut Oil for Your Hair: Benefits, Uses, and Tips
+
+Coconut oil can improve the health and condition of your hair. It works by helping prevent protein loss in your hair. It is beneficial to apply it to hair both before and after washing it.
+Coconut oil is an extremely versatile health and beauty product.
+People  use it for all sorts of things , from cooking and cleaning to moisturizing their skin and removing makeup.
+Others often use coconut oil to help improve the health and condition of their hair.
+This article explores the pros and cons of using  coconut oil  on your hair.
+
+Daily grooming practices can damage your hair
+Daily grooming practices like washing, brushing, and styling can cause damage to your hair and leave it looking frizzy, broken, and dry.
+To better understand why this happens, you’ll need to know more about your hair’s structure.
+Your hair is made up of three layers:
+Medulla.  This is the soft, central part of the hair shaft. Interestingly, thick hair contains large amounts of medulla, while fine hair has almost none.
+Cortex.  This is the thickest layer of your hair. It contains lots of fibrous proteins and the pigment that gives your hair its color.
+Cuticle.  The cuticle is the tough, protective outer layer of your hair.
+Washing, styling, and coloring your hair can damage the cuticle, making it unable to protect the central parts of the hair shaft.
+This causes you to lose some of the fibrous proteins that make up your hair’s cortex, making your hair thin, fragile and prone to breakage ( 1 ,  2 ).
+Washing, brushing, coloring, and styling your hair can damage its structure, leaving it more prone to breakage.
+
+Why coconut oil is better at protecting your hair than other oils
+Coconut oil is often said to be the best oil to use on your hair to reduce protein loss and keep it looking healthy.
+Given the current popularity of coconut oil, this would be easy to dismiss as a trend.
+However, there is some evidence behind this claim.
+One older study published in 2003 examined the effects of applying coconut, sunflower, or mineral oil to hair before or after washing ( 3 ).
+To see which oil was best for protecting hair health, the researchers measured the amount of  protein  the hair lost after each of these treatments.
+They found that coconut oil was better at preventing protein loss than both the mineral and sunflower oils when applied either before or after the hair was washed.
+In fact, coconut oil came out on top in all of their studies and reduced protein loss in hair that was undamaged, bleached, chemically treated, and UV exposed.
+On the other hand, both the mineral and sunflower oils did not have this effect and weren’t found to be effective at reducing protein loss from hair.
+It’s thought that coconut oil’s chemical structure is behind its superior ability to protect hair ( 4 ).
+Coconut oil is predominantly made up of a  medium-chain fatty acid  called lauric acid. This gives coconut oil a long, straight structure, which is more easily absorbed deep into the hair shaft.
+Sunflower oil contains mostly linoleic acid, which has a much bulkier structure, so it’s not as easily absorbed into the hair.
+This means that oils like mineral oil and sunflower oil can coat the hair, but they aren’t absorbed as well into the hair shaft ( 5 ).
+When applied to hair before washing, coconut oil has been shown to reduce protein loss more than sunflower and mineral oils.
+
+Rubbing oil on your hair before or after washing helps prevent damage
+There are a few ways you can apply oil to your hair to help protect it from damage.
+First, applying oil to your hair before it’s washed can help reduce the amount of damage it sustains during washing and while it’s wet.
+Interestingly, hair is most vulnerable to damage when it’s wet. This is because of subtle, structural changes that occur when it absorbs  water .
+When you wet your hair, the thick, central cortex soaks up the water and swells, causing a structural change in the cuticle.
+The hair cuticle is actually made up of flat, overlapping scales that are attached toward the root end of your hair and point toward the tip.
+When the cortex of your hair absorbs water and swells up, these scales are pushed outward so they stick up. This makes wet hair much easier to damage, especially when brushing or styling.
+Applying oil to your hair before you wash it can reduce the amount of water absorbed by the hair shaft and the degree to which the cuticle scales “stick up.” This makes it less prone to damage while it’s wet.
+Second, coating your hair in oil after you wash it helps make it softer and smoother. This reduces the amount of friction caused by styling, making your hair less likely to snag and break ( 4 ).
+Your hair is most vulnerable to damage when it’s wet. Applying oil to your hair both before and after you wash it helps protect it from damage.
+
+Coconut oil could help you grow your hair longer
+Many people want to grow long, sleek, and shiny hair.
+However, day-to-day wear and tear on your hair caused by styling, grooming, the weather, and pollutants can damage it.
+This can make growing longer hair difficult, as your hair can become more worn and tired the longer it gets.
+Coconut oil could help you grow your hair longer by:
+moisturizing your hair and reducing breakage
+protecting your hair from protein loss and damage when wet
+protecting your hair from environmental damage like wind, sun, and smoke
+To get the most out of coconut oil, you’ll probably need to make it a regular part of your beauty regimen.
+Coconut oil reduces damage to your hair caused by day-to-day wear and tear. Using coconut oil in your hair care routine could help you grow longer, healthier hair.
+
+Other benefits of coconut oil for hair
+Coconut oil may also have other benefits for your hair. However, many of them haven’t been examined in properly controlled studies.
+Possible benefits include:
+Lice prevention.  One small study found that when combined with anise in a spray, coconut oil was 40% more effective at treating head lice than the chemical permethrin ( 6 ).
+Sun protection.  UV filters can help protect your hair from sun damage. Some in vitro and skin studies have found coconut oil to have a sun protection factor of 8, so putting it on your hair could be useful (,  8 ,  9 ).
+Dandruff treatment.  Dandruff can be caused by an overgrowth of fungus or yeast on the scalp. While no studies have examined coconut oil specifically, it has antimicrobial properties and could be useful for  treating dandruff  ( 10 ,  11 ).
+Hair loss prevention.  Excessive grooming can damage the hair shaft, which in extreme circumstances can cause hair loss. Coconut oil can help keep your hair in good condition and prevent this.
+It’s also claimed that consuming coconut oil can be beneficial for hair health due to the nutrients it provides. However, there is little evidence that this is the case ( 12 ).
+Coconut oil could be helpful to get rid of lice, protect your hair from the sun and reduce dandruff, but more studies are needed.
+
+Does coconut oil have any negative effects on hair?
+Coconut oil is generally considered safe to apply to your skin and hair ( 13 ).
+However, using too much could cause a buildup of oil on your hair and scalp.
+This could make your hair greasy and dull, especially if you have very fine hair.
+To avoid this, make sure you start with only a small amount and begin by rubbing the coconut oil through your hair, from the midsection to the ends. People with very fine hair may want to avoid putting coconut oil on their scalp altogether.
+Furthermore, while it’s normal to lose about 50–100 hairs a day, many people also report losing lots of hair when they use coconut oil.
+But coconut oil is not usually the culprit. Simply applying the oil allows hair that has already detached from your scalp to fall away.
+Using too much coconut oil can make your hair greasy. It usually doesn’t cause hair loss, but it can cause previously detached hair to fall away from your scalp more easily.
+
+How to use coconut oil for beautiful hair
+Here are a few ways to use coconut oil to help improve the health of your hair.
+As a conditioner.  Shampoo your hair as normal and then comb coconut oil through your hair, from the midsection to the ends.
+As a post-wash detangler.  After shampooing and conditioning your hair, rub a little coconut oil through your hair to protect it while you brush it.
+As a hair mask.  Rub coconut oil through your hair and let it sit for a few hours (or even overnight) before washing it out.
+As a pre-wash hair protector.  Rub coconut oil through your hair before you wash it.
+As a scalp treatment.  Before bed, massage a small amount of coconut oil into your scalp. Leave it overnight and wash it off with shampoo in the morning.
+These techniques can be used regularly or once in a while (depending on your hair type) to give you beautiful, healthy, and shiny hair.
+The amount of coconut oil you’ll need will depend on your hair length and type. Most people use just enough to cover the midsection to the ends of their hair to avoid their hair getting greasy.
+The best approach is to start with the smallest amount you think you will need and gradually increase from there.
+If you have short or very fine hair, you may need as little as one teaspoon. However, people with long, thick hair may want to use as much as two tablespoons.
+There are also many different types of coconut oil to choose from. Some people prefer to choose a virgin (unrefined) coconut oil, as they also use it in their diet.
+However, there aren’t any specific studies on whether one type of coconut oil is better for your hair than another. Additionally, both unrefined and refined coconut oil have the same moisturizing properties.
+Coconut oil can be used as a conditioner, hair mask, or scalp treatment to give you shiny, healthy hair.
+
+The bottom line
+Coconut oil is an excellent moisturizing product for your hair.
+It can be used both before and after you wash your hair to help prevent damage and keep your hair looking shiny and healthy.
+
+References:
+
+https://www.healthline.com/nutrition/31-coconut-oil-uses
+https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
+https://www.healthline.comhttps://courses.lumenlearning.com/wm-biology2/chapter/hair/
+https://www.ncbi.nlm.nih.gov/pubmed/21635848
+https://www.ncbi.nlm.nih.gov/pubmed/12715094
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/25878443
+https://www.healthline.com/nutrition/mct-oil-101
+https://www.ncbi.nlm.nih.gov/pubmed/16258695
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/25878443
+https://www.ncbi.nlm.nih.gov/pubmed/19343362
+https://www.healthline.comhttps://onlinelibrary.wiley.com/doi/full/10.1111/ics.12316
+https://www.ncbi.nlm.nih.gov/pubmed/26610885
+https://www.healthline.com/nutrition/ways-to-treat-dandruff
+https://www.ncbi.nlm.nih.gov/pubmed/4670656
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6180232/
+https://www.ncbi.nlm.nih.gov/pubmed/12190640
+https://www.ncbi.nlm.nih.gov/pubmed/21772024

articles/article1018.txt

@@ -0,0 +1,107 @@
+Title: Natural Flavors: Should You Eat Them?
+
+You may have seen the term “natural flavors” on ingredient lists. These are flavoring agents that food manufacturers add to their products to enhance the taste. However, this term can be pretty confusing and even misleading.
+This article takes a detailed look at what natural flavors are, how they compare to artificial flavors and potential health concerns around them.
+
+What are natural flavors?
+According to the Food and Drug Administration (FDA) Code of Federal Regulations, natural flavors are created from substances extracted from these plant or animal sources ( 1 ):
+spices
+fruit or fruit juice
+vegetables or vegetable juice
+edible yeast, herbs, bark, buds, root leaves, or plant material
+dairy products, including fermented products
+meat, poultry, or seafood
+eggs
+These flavors can be obtained by heating or roasting the animal or plant material.
+In addition, manufacturers are increasingly using enzymes to extract flavor compounds from plant sources to help meet the demand for natural flavors ( 2 ).
+Natural flavors are meant to enhance flavor, not necessarily to contribute nutritional value to a food or beverage.
+These flavorings are extremely common in foods and beverages.
+In fact, research suggests they are the fourth most common ingredient on food labels ( 3 ).
+Natural flavors are extracted from plants and animals to create flavor enhancers that are used in processed foods.
+
+What does ‘natural’ actually mean?
+Research has shown that when “natural” appears on food packaging, people tend to form positive opinions about the product, including how healthy it is ( 4 ).
+However, since the FDA hasn’t officially defined this term, it can be used to describe almost any type of food ( 3 ).
+In the case of a natural flavor, the original source must be a plant or animal. By contrast, the original source of an artificial flavor is a synthetic chemical ( 5 ).
+Importantly, all flavors contain chemicals, whether they are natural or artificial. In fact, every substance in the world, including  water , is composed of chemicals.
+Natural flavors are complex mixtures created by specially trained food chemists known as flavorists.
+However, members of the Flavor and Extract Manufacturers Association (FEMA), a trade group that evaluates the safety of flavor additives in the United States, have been criticized by nutrition experts and public interest groups for not disclosing safety data on natural flavors ( 6 ,  7 ).
+In most cases, natural flavors appear safe for human consumption when consumed occasionally in processed foods ( 8 ).
+However, given the number of chemicals that may be part of a natural flavor mixture, adverse reactions may be possible ( 9 ).
+For people who have food allergies or follow special diets, it’s very important to investigate what substances a natural flavoring contains.
+If you have allergies and want to dine out, ask for ingredients lists. Although restaurants aren’t legally required to provide this information, many do so to attract and retain customers.
+Although natural flavorings must meet safety requirements, individual reactions may occur. People who have allergies or follow special diets should be very cautious about consuming them.
+
+Should you consume natural flavors?
+The original source of natural flavors must be plant or animal material. However, natural flavors can be highly processed and contain many chemical additives.
+In fact, in some cases natural flavors aren’t much different from artificial flavors in terms of chemical composition and health effects.
+From a health and safety standpoint, try to focus on  choosing fresh or frozen whole foods  whenever possible.
+Food manufacturers are only required to list flavors on  ingredients lists , not to reveal the original sources or chemical mixtures of these flavors.
+To find out where the natural flavors in a food product come from and what chemicals they contain, you can contact the food company by phone or email to ask them directly.
+According to the Environmental Working Group, a nonprofit research organization, these mixtures can contain more than 100 different chemicals in addition to their original flavor source, including preservatives, solvents, and other substances ( 10 ,  11 ).
+These are defined as “incidental additives” ( 10 ,  11 ).
+However, food manufacturers aren’t required to disclose whether these additives come from natural or synthetic sources. As long as the original flavoring source comes from plant or animal material, it’s classified as a natural flavor.
+What’s more, because the term “natural” has no official definition, flavors sourced from  genetically modified crops  can also be labeled as natural ( 12 ).
+Even though the term “natural” has no formal definition, people often interpret it to mean healthy. Although natural and artificial flavors differ by source, both contain added chemicals.
+
+Ingredients classified as natural flavors
+There are hundreds of natural flavors created by food chemists. Here are a few that are commonly found in foods and beverages:
+Amyl acetate.  This compound can be distilled from bananas in order to provide banana-like flavor in baked goods.
+Citral.  Also known as geranial, citral is extracted from lemongrass,  lemon , orange, and pimento. It is used in citrus-flavored beverages and sweets.
+Benzaldehyde.  This chemical is extracted from  almonds , cinnamon oil, and other ingredients. It is frequently used to give foods an almond flavor and aroma.
+Castoreum.  A somewhat surprising and unsettling source, this slightly sweet substance is found in the anal secretions of beavers. It is sometimes used as a substitute for vanilla, although this is rare due to its high cost.
+Other natural flavors include:
+Linden ether:  honey flavor
+Massoia lactone:  coconut flavor
+Acetoin:  butter flavor
+All these flavors can also be produced using lab-created chemicals, in which case they would be listed as artificial flavors.
+You may also have noticed that most of the time, ingredients labels indicate that the food is made with natural and artificial flavors.
+Hundreds of ingredients are classified as natural flavors. Using natural and artificial flavors together is also common.
+
+Should you choose natural flavors over artificial flavors?
+It may seem healthier to choose foods that contain natural flavors and avoid those with artificial flavors.
+However, in terms of chemical composition, the two are remarkably similar. The chemicals in a particular flavor may be naturally derived or synthetic.
+In fact, artificial flavors sometimes contain  fewer  chemicals than natural flavors.
+In addition, some advocacy groups, such as the American Council on Science and Health, have argued that artificial flavors are actually safer because they are produced under tightly controlled laboratory conditions ( 3 ,  13 ).
+Artificial flavors are also less expensive to produce, which makes them more appealing to food manufacturers.
+In addition, people who are  vegetarian or vegan  may unknowingly be ingesting animal-derived natural flavors in processed foods.
+Overall, natural flavors don’t appear to be any healthier than artificial flavors.
+Despite their “natural” origins, natural flavors are very similar to artificial flavors. Artificial flavors may even have some advantages.
+
+Are natural flavors safe?
+Before natural or artificial flavors can be added to food, they must be evaluated by the FEMA Expert Panel to confirm that they meet safety standards ( 14 ).
+Results of this evaluation are published and reported to the FDA. If the flavoring meets safety criteria, it can be added to the “Generally Recognized as Safe” list of substances that are exempt from further evaluation by the FDA. In addition, most natural flavors determined to be safe through this program have also been reviewed by other international regulatory organizations, such as the European Food Safety Authority.
+Although some public interest groups have criticized FEMA for not disclosing information on the safety of natural flavors, most of these flavors are considered safe when consumed in moderation ( 6 ,  7 ,  8 ).
+Still, because natural flavor mixtures often contain many different chemicals, some people may experience adverse reactions.
+For this reason, it’s very important to be aware of the ingredients in the natural flavors you consume, especially if you have any food allergies or dietary restrictions.
+
+References:
+
+https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29735063/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29140655/
+https://www.ncbi.nlm.nih.gov/pubmed/27789375
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29140655/
+https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=501.22
+https://www.healthline.com/nutrition/7-health-benefits-of-water
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32135216/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5737876/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6062396/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6457317/
+https://www.healthline.com/nutrition/how-to-eat-healthy-guide
+https://www.healthline.com/nutrition/how-to-read-food-labels
+https://www.ewg.org/foodscores/content/natural-vs-artificial-flavors/
+https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.100
+https://www.ewg.org/foodscores/content/natural-vs-artificial-flavors/
+https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.100
+https://www.healthline.com/nutrition/gmos-good-or-bad
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25654943/
+https://www.healthline.com/nutrition/foods/lemons
+https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29140655/
+https://www.acsh.org/sites/default/files/Natural-and-Artificial-Flavors-What-s-the-Difference.pdf
+https://www.healthline.com/nutrition/vegan-vs-vegetarian
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29355624/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32135216/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5737876/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6062396/

articles/article1019.txt

@@ -0,0 +1,297 @@
+Title: Salmon Nutrition and Health Benefits
+
+Salmon is one of the most nutritious foods on the planet.
+This popular fatty  fish  is not only loaded with nutrients but also may reduce certain risk factors for several diseases.
+What’s more, it’s tasty, versatile, and widely available.
+This article will explore some of the key benefits of salmon, along with a few easy ways to add it to your diet.
+
+Salmon nutrition facts
+The nutritional value of salmon can vary slightly among the varieties. For example, farmed salmon contains slightly more healthy fats and calories, whereas wild-caught salmon is a bit higher in protein ( 1 ,  2 ).
+However, both types are great sources of many key nutrients, including selenium, phosphorus, and B vitamins ( 1 ,  2 ).
+Here is a closer look at the nutritional value for a 3.5-ounce (100-gram) serving of cooked wild or farmed salmon ( 1 ,  2 ):
+Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health ( 3 ).
+It’s also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health ( 4 ).
+What’s more, salmon is rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system ( 5 ).
+Salmon is a great source of protein, healthy fats, and various essential vitamins and minerals.
+Get the recipe: Andy’s Crispy Salmon
+
+Salmon health benefits
+
+1. Rich in omega-3 fatty acids
+Salmon is one of the best sources of the long-chain  omega-3 fatty acids  eicosapentaenoic acid (EPA) and  docosahexaenoic acid (DHA) .
+A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams ( 1 ,  2 ).
+Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.
+Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per day ( 6 ).
+EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries ( 7 ,  8 ,  9 ,  10 ).
+One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome ( 11 ).
+What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body even more effectively than supplementing with fish oil capsules ( 12 ,  13 ).
+As for how much fish to eat, consuming at least two servings of salmon per week can help you meet your omega-3 fatty acid needs.
+Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
+
+2. Great source of protein
+Salmon is rich in high quality protein.
+Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
+Protein  plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during  weight loss  and as you get older ( 14 ,  15 ,  16 ,  17 ).
+Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein ( 18 ).
+For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein ( 1 ,  2 ).
+Your body needs protein to heal after injury, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving.
+
+3. High in B vitamins
+Salmon is an excellent source of B vitamins.
+Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon ( 2 ):
+Vitamin B12:  more than 100% of the DV
+Niacin:  63% of the DV
+Vitamin B6:  56% of the DV
+Riboflavin:  38% of the DV
+Pantothenic acid:  38% of the DV
+Thiamine:  23% of the DV
+Folic acid:  7% of the DV
+These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease ( 19 ,  20 ).
+Additionally, studies have found that all the B vitamins work together to maintain optimal functioning of your brain and nervous system ( 19 ).
+Salmon is an excellent source of several B vitamins, which your body needs for producing energy, controlling inflammation, and protecting heart and brain health.
+
+4. Good source of potassium
+Salmon is quite high in potassium.
+This is especially true of wild salmon, which provides 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon ( 1 ,  2 ).
+In fact, wild salmon contains more potassium than an equivalent amount of banana, which provides just 9% of the DV ( 21 ).
+Potassium helps manage your blood pressure and may also reduce the risk of stroke ( 22 ,  23 ).
+One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium ( 24 ).
+Potassium also works with sodium to help regulate fluid balance and lower blood pressure by preventing excess  water retention  ( 25 ).
+A 3.5-ounce (100-gram) serving of salmon provides up to 13% of the DV for potassium, which helps manage blood pressure and prevent excess fluid retention.
+
+5. Loaded with selenium
+Selenium is a mineral found in soil and certain foods, including salmon ( 3 ).
+It’s considered a trace mineral, meaning your body needs only a small amount. Nevertheless, getting enough selenium in your diet is important.
+Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may potentially reduce the risk of certain types of cancer ( 26 ,  27 ,  28 ).
+A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium ( 1 ,  2 ).
+Consuming salmon and other types of seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral ( 29 ,  30 ).
+One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than in those who consumed fish oil capsules containing less selenium ( 30 ).
+A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV of selenium, a mineral that may support bone health, improve thyroid function, and protect against certain types of cancer.
+
+6. Contains astaxanthin
+Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of  antioxidants , astaxanthin gives salmon its signature red hue ( 31 ).
+Astaxanthin appears to lower the risk of heart disease by reducing the oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol ( 32 ).
+Some research also suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the buildup of fatty plaque in the arteries, which could potentially reduce the risk of heart disease ( 33 ).
+In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation ( 34 ).
+What’s more, astaxanthin may even help prevent skin damage and help you look younger.
+In fact, one review reported that astaxanthin could act as an antioxidant, reduce the appearance of wrinkles, improve skin elasticity, and protect skin cells against damage ( 35 ).
+According to a 2014 review, salmon contains 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon providing the highest amount ( 36 ).
+Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.
+
+7. May reduce the risk of heart disease
+Eating salmon on a regular basis may help protect against heart disease ( 37 ).
+This is due, in large part, to salmon’s ability to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s ( 38 ).
+Research suggests that when the  balance of these two fatty acids  is off, the risk of heart disease increases ( 39 ).
+In one older study, consuming 2 servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks ( 40 ).
+Additionally, some research suggests that regular consumption of fish may be linked to lower triglyceride levels and improvements in several other risk factors for heart disease ( 41 ,  42 ).
+Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides.
+
+8. May benefit weight management
+Consuming salmon frequently can help you lose weight and keep it off.
+Like other high protein foods, it helps regulate the hormones that control appetite and help you feel full ( 43 ).
+In addition, your metabolic rate temporarily increases more after eating protein-rich foods, such as salmon, compared with other foods ( 43 ).
+Plus, research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and  decrease belly fat  in people with obesity when combined with an active lifestyle, though more research is needed ( 44 ,  45 ).
+One study in children with  nonalcoholic fatty liver disease  found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat compared with a placebo ( 45 ).
+In addition, salmon is fairly low in  calories . A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories ( 1 ,  2 ).
+Consuming salmon may help you manage your weight by reducing your appetite, temporarily boosting your metabolism, and decreasing belly fat.
+
+9. Can help prevent inflammation
+Salmon can provide powerful protection from chronic  inflammation .
+Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer ( 46 ).
+Several studies have found that eating more salmon and other types of seafood could help reduce several markers of inflammation ( 47 ,  48 ).
+In fact, one study in 4,105 people found that frequent consumption of fish was associated with lower levels of white blood cells, which are often used as a measure of chronic inflammation ( 47 ).
+According to another review published in 2014, fish oil supplementation was found to significantly reduce levels of several specific markers of inflammation, including CRP, IL-6, and TNF-alpha ( 49 ).
+Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.
+
+10. May protect brain health
+A growing number of studies suggest that including salmon in your diet might improve brain function.
+Both fatty fish and  fish oil  have been found to protect fetal brain health during pregnancy, slow cognitive decline, and preserve brain function ( 50 ,  51 ,  52 ).
+One review found that consuming at least 2 servings of fish per week was associated with a 10% lower risk of dementia and a 30% lower risk of Alzheimer’s disease ( 51 ).
+Another 2020 review concluded that fish consumption could improve memory performance, promote brain function, and protect brain structure in healthy adults ( 52 ).
+Frequent salmon consumption may help protect fetal brain health in pregnancy, preserve brain function, and decrease the risk of cognitive decline and dementia.
+
+11. Can improve mental health
+In addition to protecting brain health, some promising studies suggest that salmon could support mental health, thanks to its content of omega-3 fatty acids.
+According to a review of 10 studies, consuming at least 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was associated with a lower risk of  depression , especially in women ( 53 ).
+However, more high quality randomized control trials are needed.
+Another small study in 23 young adults found that taking an omega-3 fatty acid supplement led to significant improvements in symptoms of depression after 21 days ( 54 ).
+Some research also suggests that omega-3 fatty acids could reduce  symptoms of anxiety  and improve mood, though more studies are needed ( 55 ,  56 ,  57 ).
+Some studies have found that eating fish or increasing your intake of omega-3 fatty acids could reduce symptoms of depression and anxiety and improve mood.
+
+12. May help maintain healthy vision
+Salmon contains several nutrients necessary for promoting eye health and maintaining vision.
+For example,  astaxanthin  has been studied in humans and animals for its ability to prevent certain disorders that can affect eye health, including age-related macular degeneration, eye fatigue, uveitis, and cataracts ( 58 ).
+Salmon also contains a good amount of vitamin A in each serving, with around 8% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon ( 1 ).
+Vitamin A is essential for vision and is a precursor for certain pigment molecules in the photoreceptors of the eye ( 59 ,  60 ).
+What’s more, other research suggests that omega-3 fatty acids could be beneficial for the treatment of  dry eye disease  ( 61 ,  62 ).
+Salmon contains nutrients like astaxanthin, vitamin A, and omega-3 fatty acids, all of which could help promote eye health.
+
+13. Could support bone health
+Salmon is a great source of vitamin D, with around 66% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon ( 1 ).
+Vitamin D is an important micronutrient that plays a central role in bone health by increasing the absorption of calcium ( 63 ).
+Research shows that low levels of vitamin D may be linked to an increased risk of bone loss and reduced bone mineral density in older adults ( 64 ).
+Salmon also contains phosphorus, another nutrient important for maintaining bone strength ( 65 ).
+Interestingly, some studies have found that eating more fish could be tied to a lower risk of  osteoporosis  for certain populations, but more research is needed ( 66 ,  67 ).
+Salmon is rich in vitamin D and phosphorus, which can support bone health. Some studies show that eating fish could be linked to a lower risk of osteoporosis, but more research is needed.
+
+14. Delicious and versatile
+Salmon is undeniably delicious. It has a unique, delicate flavor with a less “fishy” taste than many other varieties of fatty fish, such as sardines and mackerel.
+It is also extremely versatile. It can be steamed, sauteed, smoked, grilled, baked, or poached. It can also be served raw in  sushi  and sashimi.
+Additionally, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. In fact, almost all canned salmon is  wild rather than farmed , and its nutrition profile is excellent.
+Look for it in  BPA -free cans to avoid the potential health risks that have been linked to this chemical.
+
+How to incorporate more salmon into your diet
+Here are some healthy ideas for incorporating salmon into your diet:
+Use canned salmon in place of tuna when making tuna salad with  healthy mayo .
+Whip up a Cobb salad with canned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes.
+Enjoy smoked salmon and cream cheese on sprouted-grain bread with cucumber or tomato slices.
+Try making grilled salmon with avocado sauce.
+Bake an herb-crusted salmon with a side of veggies for an easy weeknight dinner.
+Salmon has a delicious flavor and can be prepared in many different ways. Canned salmon is a convenient and inexpensive option.
+
+Potential health risks of eating salmon
+Though salmon is a nutrient-dense food and can be a great addition to a balanced diet, there are a few downsides and risks to consider.
+For starters, both wild and farmed varieties of salmon often contain contaminants such as polychlorinated biphenyls (PCBs) and dioxin, which can alter hormone levels and negatively affect other aspects of health if consumed in high amounts ( 68 ,  69 ,  70 ).
+However, there are strict government regulations for the number of contaminants permitted in feed, which are intended to reduce the number of contaminants in seafood ( 71 ).
+Antibiotics are also often added to feed for farmed fish. Antibiotic use is associated with environmental concerns and could increase the risk of antibiotic resistance and other long-term health effects ( 72 ,  73 ).
+Avoiding fish from areas with less strict regulations on antibiotic use — such as Chile — could be beneficial if you’re concerned about antibiotic resistance ( 74 ).
+Additionally, keep in mind that salmon contains some  mercury , though it is much lower in mercury than some other fish, such as swordfish and shark ( 75 ).
+If you’re pregnant, it’s generally recommended that you consume 2–3 servings of fatty fish, including salmon, per week and avoid uncooked or raw seafood ( 76 ,  77 ).
+Salmon contains some contaminants and heavy metals, such as mercury, which can be harmful if consumed in high amounts. Farmed fish from some areas, like Chile, may be treated with high amounts of antibiotics, which may contribute to antibiotic resistance.
+
+The bottom line
+Salmon is a nutritional powerhouse that provides several impressive health benefits.
+Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases.
+In addition, salmon is tasty, satisfying, and versatile. Including this fatty fish as a regular part of your diet may very well improve your quality of life and your health.
+Try this today:  In addition to salmon, there are plenty of other nutritious varieties of fish you can enjoy. Check out  this article  for the top 12 healthiest fish to help add some diversity to your diet.
+
+
+References:
+
+https://www.healthline.com/nutrition/11-health-benefits-of-fish
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/books/NBK564314/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
+https://www.healthline.com/health/food-nutrition/crispy-salmon-with-salt-and-pepper-scallion-rice-and-vinegar-pickles
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.healthline.com/nutrition/dha-docosahexaenoic-acid
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537707/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32676556/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28900017/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32778459/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28802571/
+https://www.ncbi.nlm.nih.gov/pubmed/26081224
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5865539/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.healthline.comhttps://journals.lww.com/ajnonline/fulltext/2018/06000/nutrition_and_wound_healing.3.aspx
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28404575/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315740/
+https://www.ncbi.nlm.nih.gov/pubmed/25926511
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492513/#:~:text=Considering%20a%20coefficient%20of%20variation,respectively%20(Table%20%E2%80%8B1).
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5395264/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33182820/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530669/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28024910/
+https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5760509/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824523/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27563706/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.ncbi.nlm.nih.gov/pubmed/25599275
+https://www.ncbi.nlm.nih.gov/pubmed/21736825
+https://www.ncbi.nlm.nih.gov/pubmed/21736825
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33549728/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26861359/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117702/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/
+https://www.ncbi.nlm.nih.gov/pubmed/24402174
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
+https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34371930/
+https://www.ncbi.nlm.nih.gov/pubmed/23351633
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32102617/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29420061/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
+https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat
+https://www.ncbi.nlm.nih.gov/pubmed/26571503/
+https://www.ncbi.nlm.nih.gov/pubmed/26026214
+https://www.healthline.com/health/nonalcoholic-fatty-liver-disease
+https://www.ncbi.nlm.nih.gov/pubmed/26026214
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
+https://www.healthline.com/nutrition/anti-inflammatory-diet-101
+https://www.ncbi.nlm.nih.gov/books/NBK493173/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33411013/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34684525/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33411013/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3914936/
+https://www.healthline.com/nutrition/13-benefits-of-fish-oil
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30480773/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34605891/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32265686/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34605891/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32265686/
+https://www.healthline.com/health/depression
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30238628/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26188642/
+https://www.healthline.com/health/anxiety-symptoms
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6324500/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540034/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
+https://www.healthline.com/health/health-claims-astaxanthin
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281326/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27830507/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32034476/
+https://www.healthline.com/health/dry-eye-syndrome
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31847055/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30702470/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
+https://www.ncbi.nlm.nih.gov/books/NBK441912/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5367643/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33007883/
+https://www.healthline.com/health/managing-osteoporosis/7-day-osteoporosis-diet-plan
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28424092/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808843/
+https://www.healthline.com/nutrition/is-sushi-healthy
+https://www.healthline.com/nutrition/wild-vs-farmed-salmon
+https://www.healthline.com/nutrition/what-is-bpa
+https://www.healthline.com/nutrition/10-homemade-mayonnaise-recipes
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28189073/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33045582/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33348102/
+https://www.healthline.comhttps://doh.wa.gov/community-and-environment/food/fish/farmed-salmon
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30094087/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6133359/
+https://www.healthline.comhttps://seafood.ocean.org/wp-content/uploads/2017/09/MBA_SeafoodWatch_FarmedChileSalmon_Report.pdf
+https://www.healthline.com/nutrition/mercury-content-of-fish
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334723/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033312/
+https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
+https://www.healthline.com/health/food-nutrition/11-best-fish-to-eat

articles/article102.txt

@@ -0,0 +1,142 @@
+Title: 8 of the Best Weight Loss Meal Plans for Men in 2021
+
+
+A quick look at the best weight loss meal plans for men
+Top choice:   WW (Weight Watchers)
+Best meal kit:  Sunbasket
+Best prepared meals:  Factor
+Best plant-forward:  the flexitarian diet
+Best high protein:  the paleo diet
+Best low carb:  the South Beach Diet
+Best personal coaching:  Jenny Craig
+Best app:  Noom
+With so many different diets out there, finding a safe and effective weight loss meal plan specifically for men can be challenging.
+Many plans are difficult to follow, complicated, and time consuming. Some are even unhealthy or overly restrictive.
+Men also have slightly different nutritional needs than women, on average. They may require higher amounts of calories, protein, and fiber per day, depending on factors like their size, age, and activity level ( 1 ).
+Furthermore, men are more likely to accumulate visceral fat than women. This is a type of fat stored in the abdominal cavity that may be linked to a higher risk of type 2 diabetes, high blood pressure, and high triglyceride levels ( 2 ,  3 ).
+Fortunately, there are plenty of meal plans that men can follow to promote long-lasting, sustainable weight loss.
+The meal plans featured in this article were selected based on the following criteria:
+Sustainable.  These meal plans are not overly restrictive and you can follow them for extended periods of time.
+Effective.  They are based on research and can help support weight loss.
+Nutritionally balanced.  These meal plans are well rounded and provide all the necessary nutrients.
+Simple.  All these plans are clear and easy to follow.
+It’s important to note that although this article focuses on meal plans for men, people of all genders could benefit from them. The one you choose should depend on your personal needs and preferences.
+Here are 8 of the best weight loss meal plans for men in 2021.
+
+Healthline’s picks of the best weight loss meal plans for men
+WW , formerly known as Weight Watchers, is one of the most popular weight loss programs on the planet.
+It uses a points-based system and assigns foods a certain number of points based on their nutritional value. The program gives users a daily points budget based on their weight, height, and activity level.
+Because followers of WW don’t have to eliminate any foods, it can be a great option for men looking to lose weight without giving up their favorites.
+It can also help promote long-term, sustainable weight loss by encouraging healthy habits and improving your relationship with food.
+The service does not sell or deliver food. Instead, the company offers several weight loss support plans, including options with additional support from WW coaches and the WW community.
+All plans also include access to the WW app, which includes meal planning tools, guided workouts, and food and activity tracking.
+Get started with WW here.
+WW is an effective weight loss program that gets you to track the food you eat using a points-based system. The company offers several plans, including coaches and an online community you can turn to for support.
+Sunbasket  provides  meal kits  with preportioned ingredients and easy-to-follow recipes for you to make healthy, flavorful meals at home. They’re designed to help you save time on cooking.
+Sunbasket offers plans for a wide range of eating patterns, including options suitable for low carb, gluten-free, diabetes-friendly, vegetarian,  pescatarian , and paleo diets.
+You can choose meals from the full menu to create your own custom plan each week.
+The service also offers a selection of premade entrées you can simply reheat and enjoy. These could be a great choice for those who are short on time throughout the week.
+Plus, you can view detailed nutritional information for each item on the menu. This will help you find low calorie, high protein options to support long-term weight loss.
+Get started with Sunbasket here.
+Sunbasket is a meal kit service that delivers all the preprepared ingredients and recipes you’ll need to make healthy meals at home. The service offers meal kits to suit low carb, vegetarian, paleo, and other kinds of diets.
+Factor  is a meal delivery service that provides a variety of nutritious,  fully prepared dishes  that are ready to enjoy in minutes.
+You can order bundles with 4–18 meals per week, all of which are individually portioned and delivered fresh.
+Items that are low calorie, low carb, high protein, vegetarian, and keto-friendly are labeled on the menu to help you find options that work for you.
+You can also order add-on items each week to round out your diet, including snacks, wellness shots, healthy desserts, and protein packs.
+Factor provides all subscribers with a free 20-minute nutrition consult. You can also pay for nutrition coaching packages to help you reach your weight loss goals.
+Get started with Factor here.
+Factor delivers preprepared meals. You can choose 4–18 meals per week, including low calorie, low carb, high protein, vegetarian, and keto options. It includes a free nutrition consultation and you can purchase coaching packages.
+The  flexitarian diet  is a plant-based eating pattern that emphasizes whole, plant-based foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes. It is not linked to a particular company.
+Unlike vegan or vegetarian diets, the flexitarian diet doesn’t completely eliminate animal products. It allows you to enjoy meat, fish, and poultry in moderation.
+This makes it a good option for men looking for a flexible and easy way to increase their intake of nutritious  plant-based foods  without giving up meat altogether.
+Not only can a well-rounded, plant-based diet be beneficial for weight loss, but it may also help protect against chronic conditions, including cancer, heart disease, and type 2 diabetes ( 4 ).
+What’s more, decreasing your intake of animal products could also reduce your carbon footprint to support sustainability ( 5 ,  6 ).
+“Mostly Plants: 101 Delicious Flexitarian Recipes from the Pollan Family” is one reference book you could follow to start a flexitarian diet.
+Shop for “Mostly Plants” online.
+A flexitarian diet is focused on whole, plant-based foods. You can also include moderate amounts of animal protein, like beef or fish.
+The Paleolithic diet or  paleo diet  is a high protein, low carb diet that is based on the eating patterns of early humans during the Paleolithic era.
+The plan emphasizes nutrient-dense whole foods, including meat, seafood, fruits, and veggies.
+On the other hand, the diet does not include artificial sweeteners, processed foods, legumes, dairy, and grains ( 7 ).
+The paleo diet is clear-cut, easy to follow, and effective for weight loss, which might be appealing to people who prefer a weight loss program without complicated rules and restrictions ( 8 ).
+It’s also doesn’t require you to purchase pricey meal plans, snacks, or supplements, making it a good choice for those on a budget.
+“Practical Paleo” by Diane Sanfilippo is one reference book you could follow to start this diet.
+Shop for “Practical Paleo” online.
+The paleo diet is a high protein, low carb diet based on whole, nutrient-dense foods. It excludes artificial sweeteners, processed foods, legumes, dairy, and grains. The paleo diet is somewhat restrictive, but simple to follow.
+The  South Beach Diet  is a popular eating plan that is low in carbs but rich in protein and heart-healthy fats.
+It’s divided into three phases, each of which has its own set of specific guidelines to follow.
+However, all three phases limit certain types of  alcohol , saturated fats, and foods high in carbs and refined sugar.
+The South Beach Diet can be a good option for men seeking a structured program with clear guidelines to kick-start weight loss.
+It also provides recommendations for maintaining weight loss once you’ve reached your goals, which can help ensure long-term success.
+You can choose to follow the diet yourself using the guidelines in the book.
+However, the company also offers weekly delivery of premade meals, including entrées, snacks, and shakes. These may be a quick and convenient alternative to cooking.
+Get started with South Beach Diet here.
+The South Beach Diet is a popular diet plan that takes followers through three phases. It recommends low carb intake and focuses on healthy fats and high protein foods. The South Beach Diet also sells premade meals, snacks, and shakes.
+Jenny Craig  is a commercial diet plan that provides premade meals and snacks designed to simplify weight loss.
+Although many people consider Jenny Craig a weight loss program for women, the company caters to men as well. The service tailors its recommendations to your age, gender (option of male or female), and activity level.
+They also offer multiple subscription options, which differ in cost and the number of meals provided.
+The highest cost plan, Rapid Results Max, includes personal coaching with a Jenny Craig consultant for individual guidance to help keep you on track toward your goals.
+All plans also include access to the Jenny Craig mobile app, which allows you to record your food intake and activity, track your progress, and connect with your consultant.
+Get started with Jenny Craig here.
+Jenny Craig sells premade meals and snacks with multiple subscription options. You can use the Jenny Craig mobile app to track your food intake, activity, and progress, and connect with a coach.
+Noom  is a virtual health app that can help you make long-lasting changes to your diet and lifestyle to support weight loss and improve overall health.
+When you’re signing up, Noom collects information about your goals, food preferences, and activity level to create a personalized plan tailored to your needs.
+For this reason, it may be a great choice for those hoping to build healthy habits rather than seeking a quick fix for weight loss.
+It also provides access to additional support to increase accountability, including a group coach, support group, and goal specialist.
+The app also includes resources, such as a recipe library, food log, weight and activity tracker, and educational articles to help you make healthy choices.
+Get started with Noom here.
+Noom is a paid mobile app designed to help you change the psychology behind the way you eat. The service says they help people make lasting changes to lose weight and maintain a healthy weight long term.
+
+How to choose the best meal plan for men
+There are several things you should consider when determining which meal plan is right for you.
+First of all, consider whether you prefer following a structured program with strict rules and guidelines or an eating plan that offers more flexibility.
+Certain plans may also require more time and effort than others and may involve preparing your own meals, measuring portion sizes, or tracking your intake and activity. Consider whether you’ll be able to do what it takes to stick with the plan.
+If you have any specific dietary restrictions, allergies, or food preferences, be sure to find a meal plan that meets those needs.
+Steer clear of meal plans that are overly restrictive or unsustainable because these diets are often more difficult to follow and typically lack important nutrients.
+If you have any underlying health conditions or are taking any medications, you should always speak with a healthcare professional before making changes to your diet.
+Decide whether you want a strict or flexible program, and avoid overly restrictive ones. Also, consider how much time and effort you’ll be able to commit. Speak with a healthcare professional for advice on what might work best for you.
+
+The bottom line
+There are many meal plans available for men that can help support safe and  sustainable weight loss .
+For best results, be sure to consider your personal preferences and dietary needs when selecting a meal plan.
+Avoid plans that are unsustainable or overly restrictive, and talk with a healthcare professional before making changes to your diet.
+
+References:
+
+https://www.healthline.com#overall
+https://www.healthline.com#meal-kit
+https://www.healthline.com#prepared-meals
+https://www.healthline.com#plant
+https://www.healthline.com#protein
+https://www.healthline.com#low-carb
+https://www.healthline.com#coach
+https://www.healthline.com#app
+https://www.dietaryguidelines.gov/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6906176/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599249/
+https://www.healthline.com/nutrition/weight-watchers-diet-review
+https://www.healthline.comhttps://activation.healthline.com/api/member-offers/3040/redirect?lp=328&tc=120226&subid2=%2Fnutrition%2Fweight-loss-meal-plan-for-men&subid=CJ_ww_textlink_4666&correlationId=null
+https://www.healthline.com/nutrition/sun-basket-review
+https://www.healthline.com/nutrition/best-meal-delivery-service
+https://www.healthline.com/nutrition/pescatarian-diet
+https://www.healthline.comhttps://activation.healthline.com/api/member-offers/4200/redirect?lp=328&tc=120226&subid2=%2Fnutrition%2Fweight-loss-meal-plan-for-men&subid=impact_sunbasket_textlink_4355&correlationId=null
+https://www.healthline.com/nutrition/factor-75
+https://www.healthline.com/nutrition/best-prepared-meal-delivery-service
+https://www.healthline.comhttps://activation.healthline.com/api/member-offers/6432/redirect?lp=328&tc=120226&subid2=%2Fnutrition%2Fweight-loss-meal-plan-for-men&subid=factor_HL_promo_textlink_34862&correlationId=null
+https://www.healthline.com/nutrition/flexitarian-diet-guide
+https://www.healthline.com/nutrition/plant-based-diet-guide
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7256495/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25834298/
+https://www.amazon.com/dp/0062821385?tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
+https://www.ncbi.nlm.nih.gov/books/NBK482457/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6647066/
+https://www.amazon.com/dp/1628600004?tag=healthline-subtag-20&ascsubtag=null&correlationId=null
+https://www.healthline.com/nutrition/south-beach-diet
+https://www.healthline.com/health/alcohol/effects-on-body
+https://www.southbeachdiet.com/home/index.jsp
+https://www.healthline.com/nutrition/jenny-craig-diet-review
+https://www.jennycraig.com/
+https://www.healthline.com/nutrition/noom-diet-review
+https://www.healthline.comhttps://activation.healthline.com/api/member-offers/2487/redirect?lp=328&tc=120226&subid2=%2Fnutrition%2Fweight-loss-meal-plan-for-men&subid=noom_direct_textlink_5045&correlationId=null
+https://www.healthline.com/nutrition/maintain-weight-loss

articles/article1020.txt

@@ -0,0 +1,85 @@
+Title: How Many Calories and Carbs Are in a Banana?
+
+Bananas are extremely healthy and contain several important nutrients. A medium banana only contains 105 calories, on average. However, more than 90% of a banana is composed of carbs.
+People generally know that bananas are very nutritious, but many wonder how many calories and carbs they actually contain.
+This article answers those questions.
+
+How many calories are in various sizes of bananas?
+Bananas contain around 100 calories, but this can vary by the fruit size and how you consume it. Below are the  calorie contents  of standard banana sizes:
+Extra small  (shorter than 6 inches, 81 grams): 72 calories
+Small  (6–7 inches, 101 grams): 90 calories
+Medium  (7–8 inches, 118 grams): 105 calories
+Large  (8–9 inches, 136 grams): 121 calories
+Extra large  (9 inches or longer, 152 grams): 135 calories
+Sliced  (1 cup, 150 grams): 134 calories
+Mashed  (1 cup, 225 grams): 200 calories
+If you’re unsure about the size of your banana, you can estimate that an average banana contains about 100 calories.
+About 93% of a banana’s calories come from carbs, 4% from protein, and 3% from fat.
+Learn more: Are bananas fattening or weight-loss friendly?
+
+How many carbs are in a banana?
+Bananas are almost exclusively composed of  water  and carbs.
+People who watch their  carb intake  are interested in knowing the carb content of their food.
+Here is the  carb content  of standard banana sizes:
+Extra small  (shorter than 6 inches, 81 grams): 19 grams
+Small  (6–7 inches, 101 grams): 23 grams
+Medium  (7–8 inches, 118 grams): 27 grams
+Large  (8–9 inches, 136 grams): 31 grams
+Extra large  (9 inches or longer, 152 grams): 35 grams
+Sliced  (1 cup, 150 grams): 34 grams
+Mashed  (1 cup, 225 grams): 51 grams
+A banana also contains 2–4 grams of fiber, depending on its size. You can subtract 2–4 grams if you are looking for the “net” carb content (net carbs = total carbs – fiber).
+Additionally, a banana’s ripeness may affect its carb content.
+Generally,  green or unripe bananas  contain fewer digestible carbs than ripe bananas.
+Learn more: How bananas affect diabetes and blood sugar levels.
+
+Unripe (green) bananas contain more resistant starch
+The main nutrient in bananas is carbs, but the carb composition changes drastically during ripening.
+Unripe bananas contain high amounts of starch, and some of it is  resistant starch .
+Because the starch in a banana is converted to  sugar  during ripening, yellow bananas contain much less resistant starch than green ones.
+Resistant starch is a type of indigestible carbohydrate that escapes digestion and functions like  fiber  in the body.
+It reaches the colon undigested. There, it feeds friendly gut bacteria.
+When the bacteria digest resistant starches, they form gases and short-chain fatty acids (SCFAs), which are important for digestive health.
+About  95%  of these SCFAs are then rapidly absorbed by the cells in the colon and used by the body for energy.
+So although resistant starches will not yield as many calories as regular carbs during digestion, they may be transformed into SCFAs that provide calories later.
+Therefore, green and yellow bananas may provide similar amounts of calories in the end.
+Learn more about adding green bananas to your diet.
+
+Bananas contain many other beneficial nutrients
+Bananas contain good amounts of several vitamins and minerals.
+One medium banana  contains:
+Fiber:  3.1 grams
+Vitamin B6:  25% of the DV
+Vitamin C:  11% of the DV
+Manganese:  14% of the DV
+Potassium:  12% of the DV
+Folate:  6% of the DV
+Riboflavin (vitamin B2):  7% of the DV
+
+FAQ
+Bananas are high in both sugar and fiber, depending on their ripeness. This makes them both a healthy source of energy before exercising and a food that should be monitored if you are reducing your carb and sugar intake.
+The soluble fiber and resistant starch in bananas contribute to a feeling of satiety, so eating a banana will keep you feeling satisfied for a longer time than many other high-carb foods.
+With  27 grams  of carbs in one medium-sized banana, including  14 grams  of sugars and  6 grams  of starch, bananas do raise blood sugar. However, the fiber content will help moderate blood sugar spikes. If you are living with diabetes, check your blood sugar before and after eating bananas to monitor levels.
+
+The bottom line
+Bananas generally contain 72–135 calories and 19-35 grams of carbs, depending on their size. An average-sized banana contains about 100 calories and 25 grams of carbs.
+Bananas are tasty and nutritious. They make an excellent, healthy, and low calorie snack.
+
+References:
+
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.com/nutrition/bananas-and-weight
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.com/nutrition/green-bananas-good-or-bad
+https://www.healthline.com/nutrition/bananas-diabetes
+https://www.healthline.com/nutrition/resistant-starch-101
+https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2019.00277/full
+https://www.healthline.com/nutrition/green-bananas-good-or-bad
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

articles/article1021.txt

@@ -0,0 +1,127 @@
+Title: Pumpkin: Nutrition, Benefits and How to Eat
+
+Pumpkin is a healthy, versatile vegetable that’s loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants. Most of the health benefits of pumpkin are focused on its fiber content and micronutrients, including beta carotene and vitamin A.
+Pumpkin is a favorite autumn ingredient, but you may wonder whether it’s healthy.
+Indeed, pumpkin is very nutritious and low in calories. Plus, it’s more versatile than you may think. It can be cooked into savory and sweet dishes alike.
+This article reviews the nutritional properties of pumpkin and its various uses and benefits.
+
+What is pumpkin?
+Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a  fruit  since it contains seeds. Yet, in terms of nutrition, it’s more like a vegetable.
+Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. They have a thick outer rind that’s smooth and ribbed, as well as a stem that connects the pumpkin to its leafy plant.
+Inside they’re hollow, except for ivory-colored  seeds  coated with stringy flesh.
+These squash are native to North America and play a big role in two holidays. They are carved into jack-o’-lanterns for Halloween and cooked into pies for Thanksgiving dessert in the United States and Canada.
+However, they’re also grown around the world on every continent except Antarctica.
+Their seeds, leaves, and flesh are all edible.
+There are many varieties of pumpkins, including:
+Jack-o’-lantern:  a large variety that’s used for carving
+Pie pumpkins:  a smaller, sweeter variety
+Miniature:  used for decoration but also edible
+White:  used for decoration but can be cooked
+Giant:  mostly grown for contests; technically edible but less flavorful than smaller pumpkins
+Most of the pumpkin that’s sold in the United States is  canned .
+Interestingly, the variety of pumpkin that’s most typically canned looks more similar to a butternut squash than a jack-o’-lantern.
+The distinction between pumpkin and other types of squash can be a bit fuzzy, as there are many different but closely related varieties.
+Pumpkin comes in many varieties, although the most common varieties are the large ones used for carving jack-o’-lanterns and smaller, sweeter pie pumpkins.
+
+Pumpkin nutrition
+Pumpkin is an incredibly nutritious food. It’s nutrient dense, meaning it has lots of vitamins and minerals and relatively few  calories .
+One cup (245 grams) of canned pumpkin provides ( 1 ):
+Calories:  137
+Protein:  3 grams
+Fat:  7 grams
+Carbs:  19 grams
+Fiber:  7 grams
+Vitamin A:  209% of the Daily Value (DV)
+Vitamin K:  37% of the DV
+Copper:  28% of the DV
+Vitamin E:  22% of the DV
+Iron:  18% of the DV
+Magnesium:  13% of the DV
+Riboflavin:  10% of the DV
+Vitamin B6:  10% of the DV
+Vitamin C:  10% of the DV
+Potassium:  10% of the DV
+It also contains smaller amounts of several other nutrients.
+The vitamin A contained in pumpkin is actually in the form of vitamin A precursors beta carotene and alpha carotene. Your body can turn these powerful antioxidants into vitamin A after you consume them ( 2 ).
+Pumpkin seeds, or pepitas, are also commonly eaten as a snack. Here’s the nutrient breakdown of 1 ounce (15 grams) of pumpkin seeds in their shell ( 3 ):
+Calories:  86
+Protein:  4 grams
+Fat:  7 grams
+Carbs:  2 grams
+Fiber:  1 gram
+Copper:  21% of the DV
+Magnesium:  20% of the DV
+Phosphorus:  14% of the DV
+Zinc:  10% of the DV
+Pumpkin seeds are low in carbs but high in fat, making them an ideal snack for people who follow low carb or plant-based diets.
+Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants.
+
+Major health benefits
+Most of a pumpkin’s health benefits come from its vitamins and minerals, along with its low sugar and high fiber content.
+While there aren’t many studies on pumpkin specifically, it’s high in several nutrients that have established health benefits.
+Pumpkin gives you a hefty dose of beta carotene, which is partially converted into vitamin A. Vitamin A can help your body fight infections ( 4 ,  5 ,  6 ).
+Some research shows that vitamin A is particularly important for strengthening the intestinal lining, making it more resistant to infections ( 7 ).
+Vitamin C also plays a key role in immune health by strengthening the immune cells that respond when a pathogen is identified ( 8 ).
+There are a couple of ways in which pumpkin is good for your eyes.
+First, it’s rich in beta carotene, which helps keep your vision sharp by helping the retina absorb light ( 9 ).
+Second, the combination of other vitamins and minerals in pumpkin may protect against age-related macular degeneration.
+One study found that people with age-related macular degeneration could slow its progression by taking supplements containing zinc, vitamin C, vitamin E, beta carotene, or a combination of these ( 10 ).
+While that study used a supplement, you can find all of these nutrients in pumpkin, although in smaller amounts.
+The antioxidants found in pumpkin are important for  skin health . These include beta carotene and vitamins C and E.
+Beta carotene, in particular, may protect your skin from the sun’s damaging ultraviolet (UV) rays. Eating foods with beta carotene may also help improve the appearance and texture of your skin. ( 11 ,  12 ,  13 ).
+Vitamins C and E also have antioxidant properties. They’re often used as an ingredient in skin care products, but they may even help boost skin health when eaten. However, more research in humans is needed ( 14 ,  15 ).
+Eating fruits and vegetables supports heart health. What’s more, pumpkin contains specific nutrients that are good for heart health.
+Particularly, potassium may help reduce high blood pressure levels ( 16 ).
+In addition,  fiber  may help lower blood cholesterol levels by binding with the cholesterol in the foods you eat and preventing its absorption ( 17 ).
+Eating foods rich in beta carotene, such as pumpkin, may help improve your metabolic health — that is, how well your blood sugar is managed and the distribution of fat on your body ( 18 ).
+Pumpkin is also rich in fiber, which can help dull blood sugar spikes after you consume carb-containing foods ( 19 ).
+However, your overall dietary pattern is much more important for your health than simply occasionally eating pumpkin.
+Most of the health benefits of pumpkin relate to its content of fiber and micronutrients, including beta carotene and vitamin A.
+
+Ways to eat pumpkin
+Pumpkin is popular in pancakes, pies, custards, and muffins, but it also works well in savory dishes.
+You can cook it into a soup or roast it with other vegetables. Canned pumpkin can be combined with  coconut milk  and spices to make a creamy curry base.
+You can also eat other parts of the pumpkin plant. Its seeds are roasted for a crunchy snack or salad topping, while its flowers are often battered and fried.
+But don’t bother cooking that jack-o’-lantern. The large pumpkins used for carving have a stringy texture and are less flavorful than pie pumpkins. Plus, for food safety reasons, you don’t want to eat something that has been cut open and sitting around.
+There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
+Just because something has pumpkin in its name doesn’t mean it’s healthy.
+Drinking pumpkin spice lattes, for example, doesn’t offer any of the health benefits of eating an actual pumpkin. What’s more, many pumpkin-spice-flavored sweet treats don’t even have any pumpkin in them — only pumpkin pie spice.
+And while pumpkin baked goods like pie and quick bread may offer some extra vitamins, minerals, and fiber from their pumpkin content, they also contain lots of  sugar  and  refined carbs .
+Pumpkin is generally a healthy food with no negative consequences if eaten in moderation, but for optimal health, you should limit highly processed, sugar-laden pumpkin foods to occasional treats.
+
+The bottom line
+Pumpkin is an incredibly healthy vegetable that’s rich in fiber, vitamins, and minerals. It’s extremely versatile and can be used in desserts or savory dishes. The seeds, which are an excellent source of plant-based fat, also make a healthy snack or salad topping.
+However, to get the most benefits from pumpkin, you should eat it as a vegetable — not a dessert.
+Try this today:  Pumpkin can be used in many dishes you’d never expect. I’ve made a low carb pumpkin chili before by replacing the beans with canned pumpkin. Pumpkin also makes a flavorful fall soup when paired with broth, cream, and herbs and spices.
+Finally, canned pumpkin makes an excellent base for dips and spreads, which you can take in the savory or sweet direction.
+
+References:
+
+https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health
+https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds
+https://www.healthline.com/nutrition/canned-food-good-or-bad
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1103224/nutrients
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100601/nutrients
+https://www.ncbi.nlm.nih.gov/pubmed/26121194
+https://www.ncbi.nlm.nih.gov/pubmed/26565606
+https://www.ncbi.nlm.nih.gov/pubmed/27315229
+https://www.ncbi.nlm.nih.gov/pubmed/22857854
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29099763/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33114699/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/23582353/
+https://www.healthline.com/nutrition/12-foods-for-healthy-skin
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
+https://www.ncbi.nlm.nih.gov/pubmed/23053552
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29099763/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25205675/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28024910/
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31126110/
+https://www.ncbi.nlm.nih.gov/pubmed/26365147
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24901089/
+https://www.healthline.com/nutrition/coconut-milk
+https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad
+https://www.healthline.com/nutrition/why-refined-carbs-are-bad

articles/article1022.txt

@@ -0,0 +1,110 @@
+Title: The Pros and Cons of Shortening
+
+Shortening is a type of fat used in cooking and baking.
+It’s typically made from hydrogenated vegetable oil and has a long history of use in American kitchens that dates back to the early 1900s.
+However, shortening has fallen out of favor in the past few decades because of its high trans fat content. Now that trans fats are banned in the United States, however, shortenings have been reformulated to be free of these fats ( 1 ).
+So, should you still avoid shortening? This article takes a look at the research, explaining what shortening is and how it affects your health.
+
+What is shortening?
+The term “shortening” technically refers to any  type of fat  that is solid at room temperature, including butter, margarine, and lard.
+Shortening can be made from either animal fat or vegetable oil, but most shortening available today is made from vegetable oils like soybean, cottonseed, or palm oil.
+Because these vegetable oils are liquid at room temperature, they must go through a unique manufacturing process called hydrogenation to become solid at room temperature ( 2 ).
+Until recently, shortening contained partially hydrogenated oil — a type of trans fat.
+However, the Food and Drug Administration completely banned trans fats in the United States as of January 2020 because they can disrupt cell membrane function, leading to an increased risk of heart attack, stroke, and nervous system dysfunction ( 1 ,  3 ).
+Shortening is still made using hydrogenation, but the oils are fully hydrogenated rather than partially hydrogenated, so there are no trans fats present ( 2 ).
+This hydrogenation process fully saturates the vegetable oil molecules with hydrogen ions until they have the characteristic firmness of saturated fats (like butter, lard, and coconut oil) at room temperature ( 2 ).
+Shortening is used for specific purposes in cooking and baking. You’ve probably heard of Crisco, which is a well-known brand of shortening that has been around since 1911.
+Shortening and other solid fats are preferable to liquid oils in baking applications like cookies, pie crusts, and cakes to create a tender, flaky end product.
+During normal mixing and baking, wheat flour’s gluten strands stretch and form a matrix. This gives baked goods like bread a chewy, stretchy texture.
+But when a fat such as shortening is cut into flour before baking, it coats the gluten strands, preventing them from lengthening and forming a tough matrix. This results in a tender, crumbly, and flaky product ( 4 ).
+This shortening of the gluten strands is how shortening got its name.
+Although butter and lard can accomplish the same result, vegetable shortening is cheaper and more shelf-stable.
+Until recently, it was also thought to be healthier because it contains less saturated fat than butter and lard. However, we now know that highly processed shortening offers no health advantages over butter or lard and may in fact be a less nutritious choice ( 5 ,  6 ).
+Shortening is also not just for baking — it’s commonly used instead of oil or other types of fat for frying too.
+Shortening is used in baking to give pastries a tender texture. Many people use shortening because it’s cheaper, higher in fat, and more stable than other types of fat.
+
+Shortening nutrition
+Unlike butter and margarine, which contain approximately 80% fat, with the remainder being water, shortening is 100% fat ( 7 ,  8 ).
+Therefore, it is very high in  calories  and contains neither carbs nor protein. It also contains very few vitamins and minerals.
+For example, a tablespoon (12 grams) of Crisco All-Vegetable Shortening contains ( 9 ):
+Calories:  110
+Total fat:  12 grams
+Unsaturated fat:  3.5 grams
+Saturated fat:  2.5 grams
+Protein:  0 grams
+Carbs:  0 grams
+Unlike some other types of fat, shortening contains 100% fat. Therefore, it’s very high in calories and low in vitamins and minerals.
+
+Is shortening healthy?
+When oils are fully hydrogenated, they are completely changed from unsaturated fats to  saturated fats , so no trans fats are produced. Yet full hydrogenation results in a very hard fat, which no longer has a soft, spreadable texture.
+Therefore, fully hydrogenated oils are commonly blended with liquid oil in a process called interesterification, which results in a spreadable texture ( 2 ).
+The health effects of interesterified fats are still largely unknown. There simply hasn’t been enough research yet to know how these fats affect our health in the long term ( 10 ).
+Unfortunately, though, recent rat studies on the effects of interesterified fats look fairly grim.
+In one study, researchers found that these fats promoted inflammation, enlargement of the fat cells, and fatty liver disease in rats. Another study noted that interesterified fats in the diet promoted fat gain while impairing blood sugar control in rats ( 11 ,  12 ).
+On the other hand, one review investigating the effects of interesterified fat consumption in humans noted no ill effects. However, more research in humans is needed so we can better understand the health effects of these fats ( 13 ).
+Regardless, shortening is still highly processed and is typically used only to make fried foods or pastries that are high in added fat and sugar.
+Therefore, while it’s OK to enjoy an occasional treat containing shortening, it’s a good idea to limit your use of shortening overall.
+Fully hydrogenated vegetable fats must be mixed with liquid fat to be spreadable. These interesterified fats may cause health problems. Shortening is highly processed and typically used only to make foods that are high in fat and refined carbs.
+
+Alternatives to shortening
+In addition to limiting your intake of foods that contain shortening, you can replace shortening with alternatives in recipes.
+Butter  is probably the most popular alternative to shortening. Many people actually prefer butter because of the rich flavor it adds. It’s also solid at room temperature, so it’s perfect for pie crusts, pastries, and cookies, which require solid fat.
+Some people are hesitant to use butter because it’s naturally high in saturated fat. In the past, health experts claimed that eating saturated fat was linked to a higher risk of heart disease ( 14 ).
+However, several recent scientific reviews have not found that link, with some evidence suggesting there is no link between saturated fat intake and heart disease ( 15 ,  16 ).
+Still, since the information varies, you could follow the American Heart Association’s recommendation that only 5% to 6% of your daily calories come from saturated fat ( 17 ).
+This means that if you consume about 2,200 calories daily, no more than 132 of them should be from saturated fat.
+Butter is a suitable alternative to shortening in most recipes. Just be aware that the small amount of water in butter may result in a slightly different texture than shortening would.
+Clarified butter, or ghee, which contains very little water, is also a good alternative ( 18 ).
+Coconut and unrefined palm oils are naturally high in saturated fat, so they are solid at room temperature. This solid, spreadable texture makes them easy replacements for shortening ( 19 ,  20 ).
+Many brands now sell alternative shortenings made from pure palm or coconut oil, which can replace shortening at a 1-to-1 ratio.
+Additionally, coconut oil may have some  health benefits .
+But these options aren’t without drawbacks. Coconut oil may give foods a nutty or coconut flavor, and palm oil has come under fire because harvesting it has negative effects on the environment ( 21 ).
+Most plant oils are high in monounsaturated and polyunsaturated fats and are therefore liquid at room temperature — so they’re a good choice only in recipes that call for melted shortening.
+In recipes like pie crusts, where you cut solid fat into flour, liquid oil won’t give you the same flaky result. In baking, using liquid oil in place of shortening may result in a product that’s overly firm and has an uneven grain ( 22 ).
+Some research shows that replacing saturated fat in the diet with unsaturated fat may reduce your risk of heart disease ( 23 ).
+Unfortunately, though, many vegetable oils are rich in omega-6 fatty acids, which may contribute to inflammation in people who aren’t also getting enough omega-3 fatty acids (found in foods like fatty fish, chia seeds, and flaxseed) ( 24 ).
+Avocado oil, olive oil, and coconut oil are some of the  best plant oils  for cooking and baking.
+You can replace shortening with alternatives like butter, coconut oil, palm oil, or other healthy plant oils.
+
+The bottom line
+Due to the recent ban on trans fats, shortening is now trans fat-free. However, shortening is still highly processed, and the interesterification process now used to create spreadable shortening may have its own set of health risks.
+Additionally, shortening is high in calories and offers no nutritional benefits.
+Therefore, it’s a good idea to limit your intake of shortening and use healthier alternatives when possible — like butter, olive oil, avocado oil, or coconut oil.
+Try this today:  Avid baker? Next time you make a recipe that calls for shortening, swap in butter. Butter is a minimally processed whole food ingredient that can create flaky, tender pastry just as well as shortening can. (Plant-based? Try coconut oil instead.)
+
+References:
+
+https://www.fda.gov/food/food-additives-petitions/trans-fat
+https://www.healthline.com/nutrition/saturated-fat-types
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26048727/
+https://www.fda.gov/food/food-additives-petitions/trans-fat
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27215959/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26048727/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26048727/
+https://www.sciencedirect.com/science/article/abs/pii/S2214799318301966
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33167515/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33167080/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173410/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171018/nutrients
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1599749/nutrients
+https://www.healthline.com/nutrition/saturated-fat-good-or-bad
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26048727/
+https://www.ncbi.nlm.nih.gov/pubmed/27422506
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412707/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30005920/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146500/
+https://www.healthline.com/nutrition/foods/butter
+https://www.ncbi.nlm.nih.gov/pubmed/27355649
+https://www.ncbi.nlm.nih.gov/pubmed/26268692
+https://www.ncbi.nlm.nih.gov/pubmed/20071648
+https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171314/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/330458/nutrients
+https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33299148/
+https://www.sciencedirect.com/science/article/abs/pii/S0023643811001009
+https://www.ncbi.nlm.nih.gov/pubmed/26719191
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32927614/
+https://www.healthline.com/nutrition/healthy-cooking-oils

articles/article1023.txt

@@ -0,0 +1,174 @@
+Title: Research-Backed Strategies for a Flatter Stomach
+
+It’s difficult to target fat loss to a specific area, but you may be able to lose weight and gain muscle around your midsection with a nutrient-rich diet, targeted exercise, and some healthy lifestyle strategies.
+Reducing excess abdominal fat isn’t as simple as some would have you believe. The flatness of your stomach area depends on many factors, including the time of day and what you’ve eaten recently.
+Experts also debate whether targeted fat loss in a specific body area is possible. Fat cells are stored  throughout the body . They can be broken down and used as energy during exercise from any part of the body, not just the area that you’re engaging.
+Here’s a closer look at strategies for general weight loss and reduced bloating.
+
+Diet strategies for losing belly fat
+You don’t need to incorporate these strategies all at once. Instead, look for shifts you can add slowly over time.
+If you’re looking to lose weight, you may want to monitor your  calorie  intake.
+However, restricting your calorie intake too much can be counterproductive and harmful to your health.
+Eating too few calories can cause a  decrease in your metabolic rate , or the number of  calories you burn  on a daily basis. It can also cause a  significant reduction  in lean body mass, which can lower the number of calories that you burn at rest.
+Studies  have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages.
+Various foods contain added sugar, so it’s important to check the ingredient label carefully when shopping. The revised Nutrition Facts labels on packaged foods and drinks make it easier to see how much added sugar is in the product you’re considering.
+Try to limit added sugar intake to  less than 10%  of total daily calories. On a 2,000-calorie diet, this translates to about 200 calories or 12 teaspoons (48 grams) per day.
+Limiting your total  carb intake  may help reduce belly fat and  support weight loss .
+However, you don’t have to cut out all carbs to reap the benefits, especially if a low carb diet isn’t ideal for you. Replacing refined carbs, which are heavily processed and low in important nutrients like fiber, with whole grains  can be beneficial .
+Soluble fibers absorb large quantities of water and slow the passing of food through the digestive tract.
+This can  increase  feelings of fullness, help  decrease  carb absorption, and  protect  against the accumulation of  visceral fat  around the organs.
+Fruits, oats, barley, legumes, and certain vegetables, such as broccoli and carrots, are good sources of soluble fiber.
+Learn about  other fiber-rich foods  to add to your diet.
+Probiotics  are a type of beneficial bacteria that  may play a key role  in weight management.
+Some strains of probiotics  have been shown to be particularly effective at helping  reduce belly fat  in people who are already living with obesity. These include:
+Lactobacillus fermentum
+Lactobacillus amylovorus
+Lactobacillus gasseri
+Some research  suggests that the gut microbiome may affect weight gain, and alterations in its composition could also be linked to a greater risk of obesity.
+Taking probiotics may help increase beneficial gut flora, reducing the risk of weight gain.  Fermented foods  like yogurt, kefir, tempeh, kimchi, and pickles are good sources of probiotics.
+It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used alongside a nutritious diet and exercise, but they may not have the same effect on everyone.
+Always talk with a doctor or a  registered dietitian  before deciding to add probiotics to your diet.
+Protein is an  important  nutrient when it comes to weight loss.  High protein diets  can reduce your appetite and increase feelings of fullness. Additionally, your body burns more calories digesting protein than fat or carbs.
+Protein can also help  retain lean body mass  during weight loss, which can help maintain your metabolism to ease weight management.
+How much protein  you need depends on many factors, such as your age, sex, and activity level.
+Eggs  are high in protein and low in calories, with about  72 calories and 6 grams of protein  in one large egg.
+Some research suggests that eggs can help support weight loss.
+For example, one  2020 study  found that people who ate a breakfast containing eggs consumed fewer calories at lunch compared with those who ate a breakfast with cereal.
+Fatty fish is a  nutrient-dense food  that’s rich in protein and  omega-3 fatty acids .  Studies  suggest that omega-3 fatty acids may be tied to reduced belly fat.
+It’s generally  recommended  to eat fatty  fish  once or twice per week.
+While whole foods are generally the best way to get your vitamins and minerals, if you don’t like eating fatty fish, you can get long-chain fatty acids from  fish oil  or fish oil supplements.
+Be aware that fish oil supplements only provide omega-3s, not protein. In addition, use caution when purchasing fish oil supplements, as supplements are not regulated by the Food and Drug Administration (FDA).
+One more note of caution: Be sure to talk with a doctor or dietitian first if you’re considering taking any kind of supplements. Some of them can interact with medications or health conditions you may have.
+Diets high in monounsaturated fatty acids  may help  reduce belly fat and help with weight management.
+Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods.
+The  Mediterranean diet  is an example of a diet that’s high in monounsaturated fatty acids. This diet is  linked to  many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults.
+Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds.
+Remember to swap unsaturated fats for monounsaturated fats to avoid adding calories if your goal is weight loss.
+
+Exercise strategies for losing belly fat
+Certain tweaks to your fitness habits can also promote weight loss.
+Doing cardio, also called aerobic exercise, is an excellent way to  burn calories  and improve overall health. Examples of cardio include running, brisk walking, biking, and rowing.
+The  U.S. Department of Health and Human Services  recommends adults get at least:
+150 to 300 minutes per week of moderate intensity aerobic physical activity,  or
+75 to 150 minutes per week of vigorous intensity aerobic physical activity,  or
+an equivalent combination of moderate and vigorous intensity aerobic activity (ideally, aerobic activity should be spread throughout the week)
+Losing muscle mass is a common side effect of dieting. This can reduce the number of calories you burn on a daily basis.
+Doing resistance exercises regularly  may preserve  lean body mass and help you maintain or improve your metabolism.
+Moreover, resistance training may even be effective at  reducing total body fat and visceral fat .
+If you’re able, exercising while standing up  may benefit your health  more than exercising while sitting or using weight machines.
+By standing, you activate more muscles to maintain balance and hold up your weight. Therefore, you spend more energy working out.
+Although this might seem like a minor alteration, for individuals who are able to, standing can be an easy way to strengthen the midsection and maximize your results.
+HIIT is a type of exercise that involves doing intervals of very intense activity, such as sprinting, rowing, or jumping, with short breaks in between.
+This method of exercising helps your body  burn more fat  and temporarily increases your metabolic rate, even after you’ve finished your workout. This is due to  excess post-exercise oxygen consumption .
+
+Healthful lifestyle strategies for losing belly fat
+Small changes to your daily habits may also help with weight loss.
+You don’t need to exercise vigorously or spend hours in the gym to reap health benefits.
+Regular, brisk walks have been shown to  effectively reduce  total body fat and the fat located around the midsection in people with obesity.
+A  small 2019 study  found that people with obesity who walked 12,000 steps per day and took a  brisk walk  three times a week had reduced visceral fat and hip circumferences after 8 weeks.
+Drinking more  water  may help support weight management and prevent bloating.
+Increased water intake may  promote weight loss  by very  temporarily increasing  your metabolic rate, or the number of calories that you burn at rest.
+Drinking water before meals may also help you feel fuller, helping reduce calorie intake.
+Staying hydrated can also  help relieve constipation , which can contribute to bloating.
+Mindful eating  is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger.
+It involves:
+eating without distractions
+focusing on your physical hunger cues
+eating only until you feel full
+Most studies agree  that mindful eating helps promote weight management by changing your eating behaviors and reducing stress-related behaviors, such as emotional eating or overeating.
+Chronic stress  may contribute  to overeating and emotional eating, which can lead to weight gain.
+Additionally, stress  triggers  the body to produce cortisol, a hormone that can increase appetite and food cravings.
+It’s not realistic to completely eliminate stress, but incorporating stress-relieving activities into your daily routine, like yoga or meditation, can help.
+Learn  more tips for reducing stress .
+When you’re trying to lose weight, monitoring your diet by keeping a  food diary  can be helpful. Food diaries can give you insight into your personal eating patterns, portion sizes, and nutrition intake.
+You don’t have to do this all the time, but it may be good to keep track of your intake for several days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your eating patterns if needed.
+Alcohol  contains 7 calories for each gram.
+Ounce for ounce, beer contains a  similar number of calories  as a sugary soft drink, while  red wine  contains nearly  twice  that amount.
+If you regularly drink alcohol, cutting back or eliminating it from your diet can be an easy way to reduce calories.
+Getting enough  quality sleep  is important for weight management.
+A  2021 study  found that better sleep health was associated with greater weight loss and fat loss during a 12-month weight loss intervention.
+Most adults should aim for  at least 7 hours  of sleep per night to support overall health and maintain a moderate weight.
+You can easily add extra activities into your day by increasing the amount of  non-exercise activity  you do. This includes standing, fidgeting, or just generally moving around.
+These activities  may help  you burn additional calories per day, depending on factors like your body size and activity level.
+Easy ways to add extra activity to your daily routine include walking around while talking on the phone, standing up regularly, working at a  standing desk , or taking the stairs instead of the elevator whenever possible.
+
+The bottom line
+It’s not possible to “target” fat loss in just your abdominal area, but many strategies can help support overall fat loss and weight loss effectively.
+Just keep in mind that weight loss won’t necessarily make your abdomen flat. Some people might always carry some extra weight in this area due to genetics and other factors. If you want to learn to accept your body as it is,  body neutrality  may be a helpful framework.
+A negative body image can mean being overly focused on comparing your size, shape, or appearance to unrealistic ideals. It can lead to unhealthy self-talk, low self-esteem, and disordered eating patterns.
+The following article explores what it means to have a negative body image and includes helpful tips and resources for overcoming it.
+What to Know About a Negative Body Image and How to Overcome It
+
+
+References:
+
+https://www.healthline.comhttps://bnrc.springeropen.com/articles/10.1186/s42269-019-0238-z
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.com/nutrition/6-mistakes-that-slow-metabolism
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32900879/
+https://www.healthline.comhttps://journals.lww.com/nsca-jscr/fulltext/2022/10000/metabolic_adaptations_to_weight_loss__a_brief.39.aspx
+https://www.sciencedirect.com/science/article/pii/S0939475323004295
+https://www.cdc.gov/nutrition/php/data-research/added-sugars.html
+https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight
+https://www.ncbi.nlm.nih.gov/books/NBK537084/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/
+https://www.ncbi.nlm.nih.gov/books/NBK559033/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893766/
+https://www.healthline.com/health/visceral-fat
+https://www.healthline.com/nutrition/22-high-fiber-foods
+https://www.healthline.com/nutrition/probiotics-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30987812/
+https://www.healthline.com/nutrition/probiotics-and-weight-loss
+https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333005/
+https://www.healthline.com/nutrition/8-fermented-foods
+https://www.healthline.com/nutrition/dietitian-vs-nutritionist
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468854/
+https://www.healthline.com/nutrition/high-protein-foods
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892287/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073188/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31774300/
+https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
+https://www.healthline.com/nutrition/11-health-benefits-of-fish
+https://www.healthline.com/nutrition/benefits-of-fish-oil
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4955926/
+https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29695712/
+https://www.healthline.com/nutrition/6-unusual-ways-to-burn-calories
+https://www.healthline.comhttps://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012799/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34536199/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29385357/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32514607/
+https://www.healthline.com/health/fitness-exercise/afterburn-effect-workouts
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6648078/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724241/
+https://www.healthline.com/health/brisk-walking
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
+https://www.frontiersin.org/articles/10.3389/fnut.2016.00018/full
+https://www.healthline.com/health/digestive-health/how-to-make-yourself-poop
+https://www.healthline.com/nutrition/mindful-eating-guide
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31368631/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403578/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28349668/
+https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
+https://www.healthline.com/nutrition/food-journaling-instructions-and-tips
+https://www.healthline.com/nutrition/alcohol-good-or-bad
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/168746/nutrients
+https://www.healthline.com/nutrition/red-wine-good-or-bad
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/173190/nutrients
+https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914147/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/
+https://www.ncbi.nlm.nih.gov/books/NBK279077/
+https://www.healthline.com/nutrition/7-benefits-of-a-standing-desk
+https://www.healthline.com/health/body-neutrality
+https://www.healthline.com/health/negative-body-image

articles/article1024.txt

@@ -0,0 +1,162 @@
+Title: Feta Cheese: Good or Bad?
+
+Feta cheese is a soft, white, and brined cheese. It’s originally from Greece and is used in many Mediterranean dishes. That said, it may not be recommended for people with certain health conditions.
+Feta is the most well-known cheese in Greece, and is used in dishes ranging from appetizers to desserts.
+It’s a Protected Designation of Origin (PDO) product, meaning that only cheese made in some areas of Greece can be called “feta” ( 1 ).
+In these regions, feta is made with milk from sheep and goats raised on local grass. This particular environment is what gives the cheese its unique characteristics.
+Feta’s flavor is tangy and sharp when it’s made with sheep’s milk, but milder when combined with goat’s milk.
+Feta is produced in blocks and is firm to the touch. However, it can crumble when cut and has a creamy mouth feel.
+Feta cheese is a Greek cheese made from sheep and goat’s milk. It has a tangy, sharp flavor and a creamy texture in the mouth.
+
+How Is It Made?
+Genuine Greek feta is made from sheep’s milk or a mixture of sheep and goat’s milk.
+However, goat’s milk cannot be more than 30% of the mixture ( 1 ).
+The milk used to make the cheese is usually pasteurized, but it can also be raw.
+After the milk is pasteurized, lactic acid starter cultures are added to separate the whey from the curds, which are made of the protein  casein . Then, rennet is added to set the casein.
+Once this process is complete, the curd is shaped by draining the whey and placing the curd in molds for 24 hours.
+Once the curd is firm, it is cut into cubes, salted and placed in wooden barrels or metal containers for up to three days. Next, the blocks of cheese are placed in a salted solution and refrigerated for two months.
+Finally, when the cheese is ready to be distributed to consumers, it is packaged in this solution (called brine) to preserve freshness.
+Feta cheese is a brined cheese that is shaped into cubes. It is stored in salted water and matured for only two months.
+
+Feta Cheese Is Packed With Nutrients
+Feta cheese seems to be a healthy choice. One ounce (28 grams) provides ( 2 ):
+Calories:  74
+Fat:  6 grams
+Protein:  4 grams
+Carbs:  1.1 grams
+Riboflavin:  14% of the RDI
+Calcium:  14% of the RDI
+Sodium:  13% of the RDI
+Phosphorus:  9% of the RDI
+Vitamin B12:  8% of the RDI
+Selenium:  6% of the RDI
+Vitamin B6:  6% of the RDI
+Zinc:  5% of the RDI
+It also has decent amounts of vitamins A and K,  folate , pantothenic acid, iron and magnesium ( 2 ).
+What’s more, feta is lower in fat and calories than aged cheeses like cheddar or parmesan.
+One ounce (28 grams) of cheddar or parmesan contains more than 110  calories  and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat ( 2 ,  3 ,  4 ).
+Additionally, it contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese or goat cheese ( 2 ,  5 ,  6 ,  7 ,  8 ).
+Feta cheese is a low-calorie, low-fat cheese. It is also a good source of B vitamins, calcium and phosphorus.
+
+It Can Support Bone Health
+Cheese seems to be the primary source of  calcium  in Western diets ( 9 ).
+Feta cheese is a good source of calcium, phosphorus and  protein , all of which have been proven to promote bone health ( 10 ).
+Calcium and protein help maintain bone density and prevent osteoporosis, while phosphorus is an important component of bone ( 9 ,  10 ,  11 ,  12 ).
+Each serving of feta provides almost twice as much calcium as phosphorus, a proportion shown to have positive effects on bone health ( 2 ,  13 ,  14 ).
+Furthermore, milk from sheep and goats contains more calcium and phosphorus than cow’s milk. Therefore, incorporating cheeses like feta into your diet could help you achieve the recommended daily intake of  calcium  ( 15 ,  16 ,  17 ).
+Calcium and phosphorus are present in feta cheese in amounts that can help support bone health.
+
+Feta Cheese Is Good for Your Gut
+Probiotics  are live, friendly bacteria that can benefit your health.
+Feta has been shown to contain  Lactobacillus plantarum , which accounts for about 48% of its bacteria ( 18 ,  19 ,  20 ,  21 ).
+These bacteria can help promote immune system and  gut health  by protecting the intestinal tract from disease-causing bacteria like  E. coli  and  Salmonella  ( 22 ).
+Furthermore, they seem to increase the production of compounds that inhibit the inflammatory response, thus providing  anti-inflammatory  benefits ( 22 ,  23 ).
+Finally, test-tube studies have shown that the bacteria and other yeast strains found in this cheese can grow at a low pH, surviving extreme conditions in your gut, such as bile acid ( 18 ,  22 ,  24 ).
+Feta cheese contains friendly bacteria that have been shown to promote immune and intestinal health, in addition to their anti-inflammatory effects.
+
+It Contains Beneficial Fatty Acids
+Conjugated linoleic acid  (CLA) is a fatty acid found in animal products.
+It has been shown to help improve body composition, decreasing fat mass and increasing lean body mass. CLA may also help prevent diabetes and has shown anti-cancer effects ( 25 ,  26 ).
+Cheeses made with sheep’s milk have a higher CLA concentration than cheeses made with milk from cows or goats. In fact, feta cheese contains up to 1.9% CLA, which accounts for 0.8% of its fat content ( 27 ,  28 ).
+Even though its CLA content decreases while it’s being processed and stored, a study has shown that the use of bacterial cultures in the making of the cheese could help increase the concentration of CLA ( 1 ,  29 ).
+Therefore, eating feta cheese could contribute to your intake of CLA and provide you with all of the benefits it offers.
+Interestingly enough, Greece has the lowest incidence of breast cancer and the highest consumption of cheese in the European Union ( 28 ).
+Feta cheese contains good amounts of CLA, which may improve body composition and help prevent diabetes and cancer.
+
+Potential Problems With Feta
+Feta cheese is a good source of nutrients. However, due to how its made and the types of milk used, it could have some drawbacks.
+During the cheese-making process,  salt  is added to the curd. Additionally, during storage, the cheese block needs to be submerged in a brine of up to 7% salt.
+The finished product is a cheese that’s  high in sodium . In fact, feta cheese contains 312 mg of sodium in a 1-ounce (28-gram) serving, which can account for up to 13% of your RDI ( 2 ).
+If you’re sensitive to salt, one simple way to reduce the salt content of this cheese is to rinse the cheese with water before eating it.
+Unripened cheeses tend to be higher in  lactose  than aged cheeses.
+Since feta cheese is an unripened cheese, it has a higher lactose content than some other cheeses.
+People who are allergic or intolerant to lactose should avoid eating unripened cheeses, including feta.
+Listeria monocytogenes  is a type of bacteria found in water and soil that can contaminate crops and animals ( 30 ).
+Pregnant women  are usually advised to  avoid consuming  raw vegetables and meats, as well as unpasteurized dairy products, because they have the potential to be contaminated with these bacteria.
+Cheeses made with unpasteurized milk have a higher risk of carrying the bacteria than cheeses made with pasteurized milk. Similarly, fresh cheeses have a higher risk of carrying it than aged cheeses, due to higher moisture content ( 30 ).
+Therefore, feta cheese made with unpasteurized milk is not recommended for pregnant women.
+Feta cheese has a higher sodium and lactose content than some other cheeses. Also, when made with unpasteurized milk, it has the potential to be contaminated with  Listeria  bacteria.
+
+How to Eat Feta Cheese
+Feta can be a great addition to your meals because of its flavor and texture. In fact, Greeks traditionally keep it on the table for people to freely add during meals.
+Here are a few fun ways to add this type of cheese to your food:
+On bread:  Top with feta, drizzle with olive oil and season with salt and pepper.
+On salads:  Sprinkle crumbled feta on your salads.
+Grilled:  Grill feta, drizzle it with olive oil and season with pepper.
+With fruits:  Create dishes such as a salad of watermelon, feta and mint.
+On tacos:  Sprinkle crumbled feta on tacos.
+On pizza:  Add crumbled feta and ingredients like tomatoes, peppers and olives.
+In omelets:  Combine eggs with spinach, tomatoes and feta.
+On pasta:  Use it along with artichokes, tomatoes, olives, capers and parsley.
+On potatoes:  Try it on baked or mashed potatoes.
+Because of its characteristic flavor and aroma, feta cheese can be an excellent addition to meals.
+
+Take Home Message
+Feta is a brined, white cheese with a soft and creamy texture.
+Compared to other cheeses, it’s low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health.
+Additionally, feta contains beneficial bacteria and fatty acids.
+However, this type of cheese is relatively high in sodium. Pregnant women should also be sure to avoid unpasteurized feta.
+Yet for most people, feta is perfectly safe to eat. What’s more, it can be used in a variety of recipes, ranging from appetizers to desserts.
+At the end of the day, feta is a delicious and healthy addition to most people’s diets.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/23288564
+https://www.ncbi.nlm.nih.gov/pubmed/23288564
+https://www.healthline.com/nutrition/casein-protein-is-highly-underrated
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.healthline.com/nutrition/folic-acid-vs-folate
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/32/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/25/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/35/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/11/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/145/2
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+https://www.ncbi.nlm.nih.gov/pubmed/22461827
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/24695889
+https://www.ncbi.nlm.nih.gov/pubmed/22461827
+https://www.ncbi.nlm.nih.gov/pubmed/24695889
+https://www.ncbi.nlm.nih.gov/pubmed/22139564
+https://www.ncbi.nlm.nih.gov/pubmed/16373952
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.ncbi.nlm.nih.gov/pubmed/27612307
+https://www.ncbi.nlm.nih.gov/pubmed/22081690
+https://www.healthline.com/nutrition/is-dairy-good-for-your-bones
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/97/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/94/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
+https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
+https://www.ncbi.nlm.nih.gov/pubmed/26506345/
+https://www.ncbi.nlm.nih.gov/pubmed/18555549
+https://www.ncbi.nlm.nih.gov/pubmed/10849182
+http://www.sciencedirect.com/science/article/pii/S0022030292778916
+https://www.healthline.com/health/gut-health
+http://www.sciencedirect.com/science/article/pii/S0958694605000816
+https://www.healthline.com/nutrition/anti-inflammatory-diet-101
+http://www.sciencedirect.com/science/article/pii/S0958694605000816
+https://www.ncbi.nlm.nih.gov/pubmed/27500859
+https://www.ncbi.nlm.nih.gov/pubmed/26506345/
+http://www.sciencedirect.com/science/article/pii/S0958694605000816
+https://www.ncbi.nlm.nih.gov/pubmed/11589551
+https://www.healthline.com/nutrition/conjugated-linoleic-acid
+http://www.sciencedirect.com/science/article/pii/S0002822304004316
+http://www.sciencedirect.com/science/article/pii/088915759290037K
+http://www.sciencedirect.com/science/article/pii/S0889157510001961
+http://www.sciencedirect.com/science/article/pii/S0308814602001590
+https://www.ncbi.nlm.nih.gov/pubmed/23288564
+http://www.sciencedirect.com/science/article/pii/S0958694603001511
+http://www.sciencedirect.com/science/article/pii/S0308814602001590
+https://www.healthline.com/nutrition/salt-good-or-bad
+https://www.healthline.com/nutrition/how-much-sodium-per-day
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/18/2
+https://www.healthline.com/nutrition/lactose-intolerance-101
+https://www.ncbi.nlm.nih.gov/pubmed/2111832
+https://www.healthline.com/nutrition/pregnancy-diet-101
+https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy
+https://www.ncbi.nlm.nih.gov/pubmed/2111832

articles/article1025.txt

@@ -0,0 +1,169 @@
+Title: What Is the Healthiest Way to Cook Meat?
+
+
+
+Meat is a staple food in many diets. It’s tasty, satisfying and is an excellent source of high-quality protein and other important nutrients.
+However, different cooking methods can affect the quality and healthiness of meat.
+This article takes a detailed look at the changes that occur in meat during cooking. It also provides guidance for choosing the healthiest cooking methods.
+
+How You Cook Your Meat Matters
+Humans have been cooking meat for at least 250,000 years, according to estimates. Cooking meat breaks down any tough fibers and connective tissue, which makes it easier to chew and digest. It also leads to better nutrient absorption ( 1 ,  2 ).
+In addition, cooking meat properly kills harmful bacteria such as  Salmonella  and  E. coli , which can cause food poisoning that results in illness or even death ( 3 ,  4 ).
+However, cooking meat can reduce its antioxidant capacity, depending on how it is cooked and for how long ( 5 ).
+Nutrients can also be lost during the process of cooking meat. The extent to which this occurs is strongly influenced by the cooking method.
+What’s more, heating meat to high temperatures for long time periods can lead to the formation of harmful compounds that may increase disease risk.
+Choosing cooking methods that minimize nutrient loss and produce the lowest amounts of harmful chemicals can maximize the health benefits of consuming meat.
+Read on for an overview of how different cooking methods affect meat.
+Although cooking meat makes it easier to digest and kills harmful germs, it can also reduce the nutrient content and create harmful chemicals that potentially increase disease risk.
+
+Roasting and Baking
+Roasting and baking are similar forms of cooking using dry heat. Dry heat cooking differs from moist heat methods, where meat is cooked in water or another liquid.
+The term roasting typically refers to cooking meat in a large dish called a roasting pan. A roasting pan often includes a rack to keep the meat above the juices that drip down as it cooks.
+This can also be done with an oven rotisserie, a device that allows meat to cook on a slow-turning spit. This technique is usually reserved for cooking large pieces of meat or entire animals, such as chickens or turkeys.
+By contrast, baking is generally used for chicken, poultry or fish rather than red meat. The meat is cooked in a baking dish that may be covered or open.
+Temperatures for roasting and baking range from 300–425°F (149–218°C) and cooking time may vary from 30 minutes to an hour or more, depending on the type and cut of meat.
+Generally speaking, roasting and baking are healthy forms of cooking that result in minimal losses of vitamin C.
+However, during long cooking times at high temperatures, up to 40% of B vitamins may be lost in the juices that drip from the meat ( 6 ).
+Gathering these juices and serving them with the meat, which is sometimes called au jus on menus, can help minimize nutrient loss.
+Roasting and baking are similar forms of healthy cooking, especially at lower temperatures and cooking times. Serving meat au jus can replace some of the B vitamins lost in cooking.
+
+Grilling and Broiling
+Grilling and broiling are very similar dry heat, high-temperature cooking methods.
+Grilling involves cooking with a heat source directly below your food, such as an open grill or barbecue. Grilling temperatures usually range from 375–450°F (190–232°C).
+In broiling, the heat source comes from above, such as the broiler in your oven. Broiling occurs at very high temperatures, typically 500–550°F (260–288°C).
+Grilling is extremely popular because it imparts a delicious flavor to meat, especially steaks and burgers.
+Unfortunately, this method of cooking often leads to the production of potentially harmful chemicals.
+When meat is grilled at high temperatures, fat melts and drips onto the grill or cooking surface. This creates toxic compounds called polycyclic aromatic hydrocarbons (PAHs) that can rise up and seep into the meat ( 7 ).
+PAHs have been linked to several types of cancer, including breast and pancreatic cancer ( 8 ,  9 ,  10 ,  11 ).
+However, studies have found that removing drippings can reduce PAH formation by up to 89% ( 7 ).
+Another concern with both grilling and broiling is that they promote the formation of compounds known as  advanced glycation end products  (AGEs).
+AGEs have been linked to an increased risk of several diseases, including heart disease, kidney disease and skin aging ( 12 ,  13 ,  14 ).
+They are created in the body as by-products of a chemical reaction that occurs between sugars and proteins. They can also form in foods during cooking, especially at high temperatures.
+One study found that broiled beef had higher levels of AGEs than beef cooked by other methods ( 15 ).
+Keeping cooking times short and removing meat from high heat before it becomes charred may help reduce the amount of AGEs produced.
+Grilling is a popular form of cooking that can produce toxic by-products known as PAHs. Both grilling and broiling promote the formation of AGEs, which may increase disease risk.
+
+Simmering, Poaching and Stewing
+Simmering, poaching and stewing are similar moist heat methods of cooking.
+Although cooking times are generally longer than for many other cooking methods, temperatures are lower.
+The three methods are classified by the temperature of the cooking liquid:
+Poaching:  140–180°F (60–82°C)
+Stewing:  160–180°F (71–82°C)
+Simmering:  185–200°F (85–93°C)
+Lengthy cooking in liquids at temperatures above 200°F (93°C) may cause  meat  proteins to toughen.
+Poaching involves shorter cooking times than stewing or simmering and is reserved for delicate foods like chicken, fish and duck.
+Research has shown that cooking with moist heat at low temperatures can minimize the formation of AGEs ( 16 ).
+On the other hand, the lengthy cooking times for stewing and simmering can lead to a loss of B vitamins, nutrients that are typically high in meat and poultry.
+Up to 60% of thiamine, niacin and other B vitamins may be lost from the meat as its juices run off. Fortunately, consuming the meat’s juices as part of a stew or soup can significantly reduce these vitamin losses ( 6 ).
+Poaching, simmering and stewing meat at low temperatures helps minimize the production of AGEs. However, B vitamins can be lost during stewing or simmering unless you also consume the cooking liquid.
+
+Panfrying and Stir-Frying
+Panfrying and stir-frying both refer to cooking meat with fat in a skillet, wok or pot.
+During stir-frying, food is continuously flipped or stirred with a spatula as it cooks, while panfrying generally doesn’t involve this type of constant movement.
+Although these methods use high heat, cooking times are very short, which helps maintain tender meat with good flavor.
+These cooking techniques also promote the retention of nutrients and are less likely than many other methods to cause the cholesterol in fatty meats to become oxidized. Oxidized cholesterol is considered a risk factor for heart disease ( 17 ).
+On the other hand, panfrying and stir-frying have some drawbacks.
+Heterocyclic amines (HAs) are compounds capable of causing cancer. They are formed when meat reaches high temperatures during cooking. Studies have found that HAs often occur during the panfrying of meat and poultry ( 18 ,  19 ,  20 ).
+Marinating meat in mixtures containing fruits, vegetables, herbs and spices high in antioxidants may help reduce the formation of HAs. One study found that adding herbs to a marinade decreased HAs by about 90% ( 21 ,  22 ).
+In addition, it’s important to choose a healthy fat when panfrying or stir-frying.
+Most  vegetable and seed oils  are high in polyunsaturated fats that are prone to damage at high temperatures. Heating these oils also promotes the formation of oxygenated aldehydes, potentially cancer-causing chemicals found in cooking fumes ( 23 ).
+Palm oil and olive oil have been shown to form fewer aldehydes than vegetable and seed oils during stir-frying and panfrying ( 24 ,  25 ).
+Other healthy cooking fats that are stable at high temperatures include  coconut oil , lard and tallow.
+Panfrying and stir-frying involve cooking in fat at high heat for short periods of time. Minimize the production of HAs and aldehydes by using antioxidant-rich marinades and healthy cooking fats.
+
+Deep-Frying
+Deep-frying refers to completely immersing food in fat during cooking.
+Meat and poultry are sometimes, although not always, breaded or coated in batter prior to being deep-fried.
+Benefits of deep-frying meat include enhanced flavor, crispy texture and excellent retention of vitamins and minerals ( 26 ).
+However, this cooking method also poses potential health risks.
+Deep-frying has been shown to result in higher levels of toxic by-products like AGEs, aldehydes and HAs than most other cooking methods ( 12 ,  24 ,  27 ,  28 ).
+The amount of fat absorbed by the meat during deep-frying can also be significant, particularly if it’s breaded or battered.
+Additionally, the unhealthy vegetable and seed oils typically used for deep-frying may do more than increase calorie intake. This method of cooking has been linked to increased cancer and heart disease risk ( 29 ,  30 ).
+Deep-frying results in crispy, flavorful meat. However, it tends to produce more harmful chemicals than other cooking methods and is associated with increased cancer and heart disease risk.
+
+Slow Cooking
+Slow cooking involves cooking for several hours in a slow cooker, sometimes referred to as a crock pot. This is a large, electronically heated ceramic bowl with a glass lid.
+Cooking temperature settings on a slow cooker range from 190°F (88°C) for the low setting to 250°F (121°C) for the high setting. These low temperatures minimize the formation of potentially harmful compounds.
+The major advantage of slow cooking is its ease and convenience. Meat can simply be seasoned and placed in the slow cooker in the morning, allowed to cook for six to eight hours without needing to be checked, then removed and served at dinnertime.
+Slow cooking is similar to simmering and stewing meat. Unfortunately, it also results in the loss of B vitamins released in the juice as the meat cooks ( 31 ).
+Slow cooking makes tougher cuts of meat, such as brisket, tender and flavorful.
+However, it can sometimes cause poultry and other delicate meats to become overly soft and mushy, especially with longer cooking times.
+Slow cooking is a convenient method of cooking meat at low temperatures using moist heat. Disadvantages include some loss of B vitamins and an overly soft texture for certain meats.
+
+Pressure Cooking
+Pressure cooking is a form of moist heat cooking that has regained popularity in recent years because it allows food to cook very quickly and uses less energy than other methods.
+A pressure cooker is a pot with a sealed lid and a safety valve that controls the pressure of steam that builds up inside.
+The steam’s pressure raises the boiling point of water from 212°F (100°C) to as high as 250°F (121°C). This higher heat results in faster cooking times.
+The main advantage of cooking in a pressure cooker is that it significantly decreases the time it takes to cook meat or poultry.
+What’s more, pressure cooking leads to less oxidation of cholesterol than some other cooking methods, provides flavor and tenderness to meats and minimizes vitamin losses ( 32 ,  33 ,  34 ).
+One disadvantage is that if the device needs to be opened to check food for doneness, this temporarily stops the cooking process.
+Also, similar to slow cooking, pressure cooking may result in some types of meat becoming overly soft.
+Pressure cooking uses moist heat and pressure to cook food quickly. It provides good nutrient retention, but may not be suitable for all cuts of meat.
+
+Sous Vide
+Sous vide is a French term that translates to “under vacuum.”
+In sous vide, meat is sealed in an airtight plastic bag and cooked for one to several hours in a temperature-controlled water bath.
+With certain types of meat, such as steak, sous vide cooking is followed by quick pan searing to provide a brown crust.
+Sous vide uses the lowest temperature range of all cooking methods: 130–140°F (55–60°C). Cooking at these temperatures can help reduce the formation of potentially harmful chemicals.
+Also, because the cooking time and temperature can be precisely controlled, the meat is reported to be more tender and evenly cooked than meat cooked with other methods ( 35 ,  36 ).
+In addition, all juices produced during cooking remain in the bag with the meat, resulting in better retention of B vitamins and other nutrients.
+Cooking a steak sous vide can take an hour or more, which is considerably longer than grilling. On the other hand, the meat can be safely held at the desired temperature for several hours.
+Furthermore, according to one manufacturer, all sous vide cooking bags have been independently tested and found to contain no  bisphenol A  (BPA) or other potentially harmful chemicals ( 37 ).
+Sous vide is a form of cooking at low temperatures in a sealed package immersed in a water bath, which results in a tender meat consistency, even cooking and excellent nutrient retention.
+
+What Is the Healthiest Way to Cook Meat?
+From a health standpoint, the best ways to cook meat are slow cooking, pressure cooking and sous vide.
+However, all methods of cooking meat have advantages and disadvantages.
+Some of the most popular types, including grilling and deep-frying, are concerning due to the high levels of toxic by-products they create.
+Poaching and other forms of moist heat cooking at lower temperatures produce fewer of these compounds, but can result in the loss of vitamins.
+Choose healthy cooking methods, such as slow cooking, pressure cooking and sous vide, whenever possible.
+However, if you grill or deep-fry your meat, you can reduce the risks by removing the drippings, not overcooking the meat and using healthy fats and marinades.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/19843593
+http://www.pnas.org/content/108/48/19199.abstract
+https://www.ncbi.nlm.nih.gov/pubmed/22691468
+https://www.ncbi.nlm.nih.gov/pubmed/8533400
+https://www.ncbi.nlm.nih.gov/pubmed/21684086
+https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf
+https://www.ncbi.nlm.nih.gov/pubmed/26776018
+https://www.ncbi.nlm.nih.gov/pubmed/26838201
+https://www.ncbi.nlm.nih.gov/pubmed/26656511
+https://www.ncbi.nlm.nih.gov/pubmed/26878284
+https://www.ncbi.nlm.nih.gov/pubmed/12351162
+https://www.ncbi.nlm.nih.gov/pubmed/26776018
+https://www.healthline.com/nutrition/advanced-glycation-end-products
+https://www.ncbi.nlm.nih.gov/pubmed/27719648
+https://www.ncbi.nlm.nih.gov/pubmed/15306213
+https://www.ncbi.nlm.nih.gov/pubmed/27224842
+https://www.ncbi.nlm.nih.gov/pubmed/25172699
+https://www.healthline.com/nutrition/meat-good-or-bad
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
+https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf
+https://www.ncbi.nlm.nih.gov/pubmed/26761168
+https://www.ncbi.nlm.nih.gov/pubmed/20374878
+https://www.ncbi.nlm.nih.gov/pubmed/25172724
+https://www.ncbi.nlm.nih.gov/pubmed/22838849
+https://www.ncbi.nlm.nih.gov/pubmed/26946477
+https://www.ncbi.nlm.nih.gov/pubmed/22642699
+https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad
+http://www.sciencedirect.com/science/article/pii/S0308814611013562
+https://www.ncbi.nlm.nih.gov/pubmed/27780622
+https://www.ncbi.nlm.nih.gov/pubmed/15291498
+https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
+http://www.tandfonline.com/doi/abs/10.3109/09637489809089395
+https://www.ncbi.nlm.nih.gov/pubmed/25172699
+https://www.ncbi.nlm.nih.gov/pubmed/27780622
+https://www.ncbi.nlm.nih.gov/pubmed/27570265
+https://www.ncbi.nlm.nih.gov/pubmed/24723485
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756514/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265571/
+https://www.ncbi.nlm.nih.gov/pubmed/6619457
+https://www.ncbi.nlm.nih.gov/pubmed/22060572
+https://www.ncbi.nlm.nih.gov/pubmed/22059416
+https://www.ncbi.nlm.nih.gov/pubmed/7792260
+https://www.ncbi.nlm.nih.gov/pubmed/27386881
+https://www.ncbi.nlm.nih.gov/pubmed/27784908
+https://www.healthline.com/nutrition/what-is-bpa
+https://www.sousvidesupreme.com/en-us/sousvidesupreme_productfaqs.htm

articles/article1026.txt

@@ -0,0 +1,130 @@
+Title: Frozen Yogurt: A Healthy Dessert That's Low in Calories
+
+Frozen yogurt has less fat than ice cream. But it can contain high amounts of sugar, meaning it should be treated as an occasional treat or dessert.
+Frozen yogurt is a dessert that’s often promoted as a healthy alternative to ice cream. However, it isn’t just regular yogurt that’s been in the freezer.
+In fact, it can have a vastly different nutrient profile than regular yogurt.
+This article is a detailed review of frozen yogurt, exploring its nutritional content and health effects, particularly as a substitute for ice cream.
+
+What Is Frozen Yogurt and How Is It Made?
+Frozen yogurt is a popular dessert made with  yogurt . It has a creamy texture and sweet, tangy taste.
+Frozen yogurt is quite similar to ice cream, but the main difference is that it’s made with milk instead of cream.
+Additionally, like ice cream, it is often sold in cups or cones with a wide range of topping options, such as  fruit , cookies and chocolate chips.
+You can buy frozen yogurt in stores or make it at home. It’s also sometimes used as an ingredient in drinks like smoothies, or in desserts as a substitute for ice cream.
+Ingredients can vary slightly between brands, but the main ones are:
+Milk:  This can be liquid milk or powdered milk. Powdered milk is referred to as “milk solids” on the ingredients list.
+Yogurt cultures:  These are “good” bacteria like  Lactobacillus bulgaricus  and  Streptococcus thermophilus .
+Sugar:  Most companies use regular table sugar, but some brands use alternative sweeteners like agave nectar.
+Many frozen yogurts also contain ingredients like  flavorings  and stabilizers to improve their taste and texture.
+To make frozen yogurt, manufacturers mix together milk and sugar. They pasteurize the mixture, heating it to a high temperature to kill any harmful bacteria.
+The yogurt cultures are then added and the mixture is allowed to rest for up to four hours before it’s frozen.
+Frozen yogurt is a frozen dessert made with milk, yogurt cultures and sugar. It has a creamy texture and a tangy taste.
+
+Nutrients in Frozen Yogurt
+The nutrition content of frozen yogurt can vary depending on the type of  milk , sweeteners and flavorings used in the yogurt mixture.
+For example, frozen yogurt made with nonfat milk will have a lower fat content than varieties made with whole milk ( 1 ).
+Additionally, the toppings you choose can add extra  calories , fat and sugar to the final product.
+Below are the nutrients in 3.5 ounces (100 grams) of regular, whole-milk frozen yogurt and 3.5 ounces of nonfat frozen yogurt, with no toppings or flavorings ( 2 ,  3 ):
+Because of the variations in recipes, always  check the label  to make sure what’s in your frozen yogurt.
+Frozen yogurt is low in fat and protein, but can be very high in sugar. The fat and sugar content depend on the amount of fat in the milk.
+
+Health Benefits of Frozen Yogurt
+Frozen yogurt may have some health benefits, compared to other frozen desserts.
+It can contain beneficial nutrients and bacteria, lower levels of lactose and fewer calories than desserts like ice cream.
+Like regular yogurt, some frozen yogurt contains  probiotics .
+Probiotics are live bacteria that are also known as “good bacteria.” When eaten, they can have beneficial effects on your health ( 4 ,  5 ).
+However, the benefits of bacteria in frozen yogurt depend on them surviving the manufacturing process.
+If your frozen yogurt was pasteurized after the good bacteria were added, then they will have been killed off.
+It has also been suggested that the freezing process could reduce the number of good bacteria. However, some studies have suggested this isn’t the case, so freezing may not be an issue ( 6 ,  7 ,  8 ).
+To see if your frozen yogurt contains probiotics, check for the claim “live cultures” on the label.
+If you have  lactose intolerance , eating dairy products can cause digestive issues like bloating, gas and pain ( 9 ).
+However, most people with lactose intolerance can tolerate small amounts of dairy, especially if it contains probiotics ( 10 ).
+This is because probiotic bacteria break down some of the lactose, reducing the amount per portion.
+Because some frozen yogurts contain probiotics, people with lactose intolerance may be able to eat them without any digestive problems.
+However, it’s important to note that not all varieties contain live bacteria, so they may not have the same benefits ( 11 ).
+Frozen yogurt also contains reasonable amounts of some of the nutrients linked with good bone health, like calcium and  protein  ( 12 ).
+However, despite this potential benefit, it’s worth noting that you can also get these nutrients from regular yogurt.
+If you’re trying to cut back on calories, frozen yogurt is lower in calories than regular ice cream ( 2 ,  13 ).
+However, make sure to watch your portion sizes and topping choices. If you’re not careful, these can easily bump up the calories.
+Frozen yogurt may contain beneficial probiotics, lower levels of lactose, nutrients for good bone health and fewer calories than ice cream.
+
+Is Frozen Yogurt as Healthy as Regular Yogurt?
+Yogurt can be a healthy, tasty addition to your diet.
+However, unlike most plain, regular yogurts, frozen yogurt usually contains a lot of  added sugar  ( 3 ,  14 ).
+In fact, sugar is one of the most important ingredients in the manufacturing process.
+Adding sugar to yogurt before it’s frozen prevents large ice crystals from forming and ensures the frozen yogurt retains a creamy texture similar to ice cream. It also makes the taste more acceptable, so that it’s sweet and tangy, rather than sour.
+However, frozen yogurt can still contain more added sugar than regular sugar-sweetened yogurt ( 2 ,  15 ).
+If you’re looking for the healthiest yogurt,  choose a plain, regular variety . This will give you all the health benefits without the added sugar.
+Plain, regular yogurt has all the benefits of frozen yogurt without the added sugar.
+
+Is It Healthier Than Ice Cream?
+One of the reasons people choose frozen yogurt is because it’s thought to be a healthier option than ice cream.
+The main difference between the two products is that frozen yogurt is made with milk and not cream. This means that ice cream contains more fat ( 2 ,  16 ).
+However, it’s important to note that manufacturers often make up for this lack of  fat  with sugar. So beware — your frozen yogurt can contain as much, if not more, sugar than ice cream.
+This is especially true for the nonfat versions of frozen yogurt, which tend to contain more sugar.
+Combined with large serving sizes and a variety of high-sugar topping options, this means that frozen yogurt can end up having way more calories and sugar than an ice cream cone.
+So despite the healthy-sounding name, frozen yogurt is a dessert just like ice cream. Neither is better than the other, and either can be enjoyed occasionally as a treat.
+Ice cream contains more fat than frozen yogurt. However, frozen yogurt can contain high amounts of sugar, meaning it should be treated as a dessert.
+
+How to Choose a Healthy Frozen Yogurt
+To make your frozen yogurt as healthy as possible, try the following:
+Despite being a sweet treat, frozen yogurt generally comes in much larger serving sizes than ice cream.
+To keep your portion in check, stick to around half a cup — about the size of a baseball.
+If it’s self-serve, you could also try filling your cup with fruit and serving a smaller amount of frozen yogurt on top.
+To make your dessert healthier, go for a topping like fresh fruit.
+Other toppings like candy, fruit syrups, cookies and chocolate chips can bump up the sugar content without any added fiber or nutrients.
+If you do want a more indulgent topping than fruit, try  dark chocolate  or nuts, both of which contain less sugar and come with some beneficial nutrients ( 17 ).
+Some frozen yogurt is made with artificial sweeteners, rather than sugar.
+If you want to keep your calorie intake in check, consider trying it.
+Fat-free varieties contain more added sugar than low-fat or regular varieties.
+Eating excess added sugars has been linked with poor health outcomes, so it’s probably better to stick to a low-fat or full-fat frozen yogurt ( 18 ).
+Due to their potential health benefits, frozen yogurts that contain live probiotic cultures are the best choice.
+To pick a variety that contains them, look for the words “live active cultures” on the nutrition label.
+Making your own frozen yogurt at home can give you more control over the ingredients and calories in your dessert.
+There are lots of simple recipes online, like  this one  and  this one .
+Some people like using Greek yogurt as a base due to its higher protein content ( 19 ).
+To make your frozen yogurt healthier, keep your portions in check and avoid fat-free versions. If you can, try making your own at home.
+
+Take Home Message
+Frozen yogurt often comes in large servings and can be high in sugar.
+Like other desserts, it’s fine to eat occasionally as a treat, but don’t be fooled into thinking it’s a health food.
+
+References:
+
+https://www.healthline.com/nutrition/foods/yogurt
+https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health
+https://www.healthline.com/nutrition/natural-flavors
+https://www.healthline.com/nutrition/whole-vs-skim-milk
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/6215/2
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/7542/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/foods-from-tcby/6866/2
+https://www.healthline.com/nutrition/how-to-read-food-labels
+https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
+https://www.ncbi.nlm.nih.gov/pubmed/23894906
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
+https://www.ncbi.nlm.nih.gov/pubmed/1500547
+https://www.ncbi.nlm.nih.gov/pubmed/10791781
+https://www.ncbi.nlm.nih.gov/pubmed/25114349
+https://www.healthline.com/nutrition/lactose-intolerance-101
+https://www.ncbi.nlm.nih.gov/pubmed/19388523
+https://www.ncbi.nlm.nih.gov/pubmed/24695892
+https://www.ncbi.nlm.nih.gov/pubmed/3116836
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/24695889
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/7542/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/5405/2
+https://www.healthline.com/nutrition/sugar-the-worst-ingredient-in-the-diet
+https://www.healthline.comhttp://nutritiondata.self.com/facts/foods-from-tcby/6866/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/104/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/7542/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/dairy-and-egg-products/108/2
+https://www.healthline.com/nutrition/best-yogurt-for-health
+https://www.healthline.comhttp://nutritiondata.self.com/facts/foods-from-tcby/6866/2
+https://www.healthline.comhttp://nutritiondata.self.com/facts/sweets/5405/2
+https://www.healthline.com/nutrition/how-much-fat-to-eat
+https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate
+https://www.ncbi.nlm.nih.gov/pubmed/21470061
+https://www.ncbi.nlm.nih.gov/pubmed/27974597
+http://www.justataste.com/5-minute-healthy-greek-frozen-yogurt-recipe/
+http://www.thekitchn.com/how-to-make-frozen-yogurt-recipe-223055
+https://www.healthline.comhttp://nutritiondata.self.com/facts/custom/590715/2

articles/article1027.txt

@@ -0,0 +1,172 @@
+Title: Food Dyes: Harmless or Harmful?
+
+
+
+Food dyes can appear in a range of foods, from candies to salad dressing. Common dyes include Red 40, Yellow 5, and Yellow 6. Some studies suggest food dyes may cause cancer, but research in this area is limited.
+Artificial food dyes are responsible for the bright colors of candy, sports drinks and baked goods.
+They’re even used in certain brands of pickles, smoked salmon and salad dressing, as well as medications.
+In fact, artificial food dye consumption has increased by 500% in the last 50 years, and children are the biggest consumers ( 1 ,  2 ,  3 ).
+Claims have been made that artificial dyes cause serious side effects, such as hyperactivity in children, as well as cancer and allergies.
+The topic is highly controversial and there are many conflicting opinions about the safety of artificial food dyes. This article separates the fact from fiction.
+
+What Are Food Dyes?
+Food dyes are chemical substances that were developed to enhance the appearance of food by giving it artificial color.
+People have added colorings to food for centuries, but the first artificial food colorings were created in 1856 from coal tar.
+Nowadays, food dyes are made from petroleum.
+Over the years, hundreds of artificial food dyes have been developed, but a majority of them have since been found to be toxic. There are only a handful of artificial dyes that are still used in food.
+Food manufacturers often prefer artificial food dyes over natural food colorings, such as beta carotene and beet extract, because they produce a more vibrant color.
+However, there is quite a bit of controversy regarding the safety of artificial food dyes. All of the artificial dyes that are currently used in food have gone through testing for toxicity in animal studies.
+Regulatory agencies, like the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), have concluded that the dyes do not pose significant health risks.
+Not everyone agrees with that conclusion. Interestingly, some food dyes are deemed safe in one country, but banned from human consumption in another, making it extremely confusing to assess their safety.
+Artificial food dyes are petroleum-derived substances that give color to food. The safety of these dyes is highly controversial.
+
+Artificial Dyes Currently Used in Food
+The following food dyes are approved for use by both the EFSA and the FDA ( 4 ,  5 ):
+Red No. 3 (Erythrosine):  A cherry-red coloring commonly used in candy, popsicles and cake-decorating gels.
+Red No. 40 (Allura Red):  A dark red dye that is used in sports drinks, candy, condiments and  cereals .
+Yellow No. 5 (Tartrazine):  A lemon-yellow dye that is found in candy, soft drinks, chips, popcorn and cereals.
+Yellow No. 6 (Sunset Yellow):  An orange-yellow dye that is used in candy, sauces, baked goods and preserved fruits.
+Blue No. 1 (Brilliant Blue):  A greenish-blue dye used in ice cream, canned peas, packaged soups, popsicles and icings.
+Blue No. 2 (Indigo Carmine):  A royal blue dye found in candy, ice cream, cereal and snacks.
+The most popular food dyes are Red 40, Yellow 5 and Yellow 6. These three make up 90% of all the food dye used in the US ( 3 ).
+A few other dyes are approved in some countries, but banned in others. Green No. 3, also known as Fast Green, is approved by the FDA but banned in Europe.
+Quinoline Yellow, Carmoisine and Ponceau are examples of food colorings allowed in the EU but banned in the US.
+There are six artificial food dyes that are approved by both the FDA and the EFSA. Red 40, Yellow 5 and Yellow 6 are the most common.
+
+Food Dyes May Cause Hyperactivity in Sensitive Children
+In 1973, a pediatric allergist claimed that hyperactivity and learning problems in children were caused by artificial food colorings and preservatives in food.
+At the time, there was very little science to back up his claim, but many parents adopted his philosophy.
+The doctor introduced  an elimination diet  as a treatment for attention deficit hyperactivity disorder (ADHD). The diet eliminates all artificial food colorings, along with a few other artificial ingredients.
+One of the earliest studies, published in 1978, found no changes in children’s behavior when they were given a dose of artificial food dyes ( 6 ).
+Since then, several studies have found a small but significant association between artificial food dyes and hyperactivity in children ( 1 ).
+One clinical study found that removing artificial food dyes from the diet, along with a preservative called sodium benzoate, significantly reduced hyperactive symptoms ( 7 ).
+A small study found that 73% of children with ADHD showed a decrease in symptoms when artificial food dyes and preservatives were eliminated ( 8 ).
+Another study found that food dyes, along with sodium benzoate, increased hyperactivity in both 3-year-olds and a group of 8- and 9-year-olds ( 9 ).
+However, because these study participants received a mixture of ingredients, it is difficult to determine what caused the hyperactivity.
+Tartrazine, also known as Yellow 5, has been associated with behavioral changes including irritability, restlessness, depression and difficulty with sleeping ( 10 ).
+What’s more, a 2004 analysis of 15 studies concluded that artificial food dyes do increase hyperactivity in children ( 11 ).
+Yet it appears that not all children react the same way to food dyes. Researchers at Southampton University found a genetic component that determines how food dyes affect a child ( 12 ).
+While effects from food dyes have been observed in children with and without ADHD, some children seem much more sensitive to dyes than others ( 1 ).
+Despite this, both the FDA and the EFSA have stated there is currently not sufficient evidence to conclude that artificial food dyes are unsafe.
+Their regulatory agencies work on the premise that a substance is safe until proven harmful. However, there is certainly sufficient evidence to raise some concern.
+Interestingly, in 2009 the British government began encouraging food manufacturers to find alternative substances to color food. As of 2010, in the UK a warning is required on the label of any food that contains artificial food dyes.
+Studies suggest there is a small but significant association between artificial food dyes and hyperactivity in children. Some children seem to be more sensitive to dyes than others.
+
+Do Food Dyes Cause Cancer?
+The safety of artificial food dyes is highly controversial.
+However, the studies that have evaluated the safety of food dyes are long-term animal studies.
+Interestingly, studies using Blue 1, Red 40, Yellow 5 and Yellow 6 found no evidence of cancer-causing effects ( 13 ,  14 ,  15 ,  16 ,  17 ,  18 ,  19 ).
+Nevertheless, other dyes may be more concerning.
+An animal study on Blue 2 found a statistically significant increase in brain tumors in the high-dose group compared to the control groups, but the researchers concluded there was not enough evidence to determine whether Blue 2 caused the tumors ( 20 ).
+Other studies on Blue 2 found no adverse effects ( 21 ,  22 ).
+Erythrosine, also known as Red 3, is the most controversial dye. Male rats given erythrosine had an increased risk of thyroid tumors ( 23 ,  24 ).
+Based on this research, the FDA issued a partial ban on erythrosine in 1990, but later removed the ban. After reviewing the research, they concluded that the thyroid tumors were not directly caused by erythrosine ( 24 ,  25 ,  26 ,  27 ).
+In the US, Red 3 has mostly been replaced by Red 40, but it is still used in Maraschino cherries, candies and popsicles.
+While most food dyes did not cause any adverse effects in toxicity studies, there is some concern about possible contaminants in the dyes ( 28 ).
+Red 40, Yellow 5 and Yellow 6 may contain contaminants that are known cancer-causing substances. Benzidine, 4-aminobiphenyl and 4-aminoazobenzene are potential carcinogens that have been found in food dyes ( 3 ,  29 ,  30 ,  31 ,  32 ).
+These contaminants are allowed in the dyes because they are present in low levels, which are presumed to be safe ( 3 ).
+Artificial food dye consumption is on the rise, especially among children. Consuming too much food dye containing contaminants could pose a health risk.
+However, with the exception of Red 3, there is currently no convincing evidence that artificial food dyes cause cancer.
+Nevertheless, note that most of the studies evaluating the safety of food dyes were performed decades ago.
+Since then, the intake of dyes has dramatically increased and often multiple food dyes are combined in a food, along with other preservatives.
+With the exception of Red 3, there is currently no conclusive evidence that artificial food dyes cause cancer. More research needs to be done based on the increasing consumption of food dyes.
+
+Do Food Dyes Cause Allergies?
+Some artificial food dyes can cause allergic reactions ( 28 ,  33 ,  34 ,  35 ).
+In multiple studies, Yellow 5 — also known as tartrazine — has been shown to cause hives and asthma symptoms ( 36 ,  37 ,  38 ,  39 ).
+Interestingly, people who have an allergy to aspirin seem to be more likely to also be allergic to Yellow 5 ( 37 ,  38 ).
+In a study conducted in people with chronic hives or swelling, 52% had an allergic reaction to artificial food dyes ( 40 ).
+Most allergic reactions are not life-threatening. However, if you have symptoms of an allergy, it may be beneficial to remove artificial food dyes from your diet.
+Red 40, Yellow 5 and Yellow 6 are among the most commonly consumed dyes, and are the three most likely to cause an allergic response ( 3 ).
+Some artificial food dyes, particularly Blue 1, Red 40, Yellow 5 and Yellow 6, may cause allergic reactions in sensitive individuals.
+
+Should You Avoid Food Dyes?
+The most concerning claim about artificial food dyes is that they cause cancer.
+However, the evidence to support this claim is weak. Based on the research currently available, it is unlikely that consuming food dyes will cause cancer.
+Certain food dyes cause allergic reactions in some people, but if you do not have any symptoms of an allergy, there is no reason to eliminate them from your diet.
+The claim about food dyes that has the strongest science to back it up is the connection between food dyes and hyperactivity in children.
+Several studies have found that food dyes increase hyperactivity in children with and without ADHD, although some children seem to be more sensitive than others ( 1 ).
+If your child has hyperactive or aggressive behavior, it may be beneficial to remove artificial food dyes from their diet.
+The reason dyes are used in foods is to make food look more attractive. There is absolutely no nutritional benefit of food dyes.
+Nevertheless, there is not enough evidence to support that everyone should be avoiding artificial food dyes.
+That said, it always helps to eat healthy. The biggest sources of food dyes are unhealthy processed foods that have other negative effects on health.
+Removing processed foods from your diet and focusing on  healthy whole foods  will improve your overall health and drastically decrease your intake of artificial food dyes in the process.
+Food dyes are likely not dangerous for most people, but avoiding processed foods that contain dyes can improve your overall health.
+
+Healthy Whole Foods Are Naturally Free of Dyes
+The best way to remove artificial food dyes from your diet is to focus on eating whole, unprocessed foods.
+Unlike processed foods, most whole foods are highly nutritious.
+Here are a few foods that are naturally dye-free:
+Dairy and eggs:  Milk, plain yogurt, cheese,  eggs , cottage cheese.
+Meat and poultry:  Fresh, unmarinated chicken, beef, pork and fish.
+Nuts and seeds:  Unflavored almonds, macadamia nuts, cashews, pecans, walnuts, sunflower seeds.
+Fresh fruits and vegetables:  All fresh fruits and vegetables.
+Grains:  Oats, brown rice, quinoa, barley.
+Legumes:  Black beans, kidney beans, chickpeas, navy beans, lentils.
+If you want to avoid all dyes in your diet, always  read the label  before you eat a food. Some seemingly healthy foods contain artificial food dyes.
+Most whole foods are highly nutritious and naturally free of artificial dyes.
+
+Take Home Message
+There is no conclusive evidence that food dyes are dangerous for most people.
+Nevertheless, they may cause allergic reactions in some people and hyperactivity in sensitive children.
+However, most food dyes are found in unhealthy processed foods that should be avoided anyway.
+Instead, focus on eating nutritious whole foods that are naturally dye-free.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
+http://www.fda.gov/ForIndustry/ColorAdditives/ColorCertification/ColorCertificationReports/ucm524171.htm
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/
+https://www.food.gov.uk/science/additives/enumberlist
+http://www.fda.gov/ForIndustry/ColorAdditives/ColorAdditiveInventories/ucm115641.htm
+https://www.healthline.com/nutrition/are-breakfast-cereals-healthy
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/
+https://www.healthline.com/nutrition/adhd-diet-101
+https://www.ncbi.nlm.nih.gov/pubmed/366539
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
+https://www.ncbi.nlm.nih.gov/pubmed/15155391
+https://www.ncbi.nlm.nih.gov/pubmed/8179235
+https://www.ncbi.nlm.nih.gov/pubmed/17825405
+https://www.ncbi.nlm.nih.gov/pubmed/7965420
+https://www.ncbi.nlm.nih.gov/pubmed/15613992
+https://www.ncbi.nlm.nih.gov/pubmed/20551163
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
+https://www.ncbi.nlm.nih.gov/pubmed/2613117
+https://www.researchgate.net/publication/21094918
+https://www.ncbi.nlm.nih.gov/pubmed/3366418
+https://www.ncbi.nlm.nih.gov/pubmed/3366419
+http://www.sciencedirect.com/science/article/pii/0015626474903174
+https://www.healthline.comhttps://ntp.niehs.nih.gov/results/pubs/longterm/reports/longterm/tr200299/abstracts/tr208/index.html
+https://www.ncbi.nlm.nih.gov/pubmed/2358248
+https://www.ncbi.nlm.nih.gov/pubmed/4040101
+https://www.ncbi.nlm.nih.gov/pubmed/4043877
+https://www.ncbi.nlm.nih.gov/pubmed/3957164
+https://www.ncbi.nlm.nih.gov/pubmed/2824305
+https://www.ncbi.nlm.nih.gov/pubmed/2160137
+https://www.ncbi.nlm.nih.gov/pubmed/2160137
+https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfCFR/CFRSearch.cfm?fr=81.10
+https://www.ncbi.nlm.nih.gov/pubmed/2457780
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2011.1854/full
+https://www.ncbi.nlm.nih.gov/pubmed/23026007
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/
+https://www.ncbi.nlm.nih.gov/pubmed/7590527
+https://www.ncbi.nlm.nih.gov/pubmed/10755129
+https://www.ncbi.nlm.nih.gov/pubmed/8225134
+https://www.ncbi.nlm.nih.gov/pubmed/1778264
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/
+https://www.ncbi.nlm.nih.gov/pubmed/23026007
+https://www.ncbi.nlm.nih.gov/pubmed/150265
+https://www.ncbi.nlm.nih.gov/pubmed/25599186
+https://www.healthline.comhttp://jamanetwork.com/journals/jamadermatology/article-abstract/533697
+https://www.ncbi.nlm.nih.gov/pubmed/2239641
+https://www.ncbi.nlm.nih.gov/pubmed/1277437
+https://www.ncbi.nlm.nih.gov/pubmed/777074
+https://www.ncbi.nlm.nih.gov/pubmed/627044
+https://www.ncbi.nlm.nih.gov/pubmed/1277437
+https://www.ncbi.nlm.nih.gov/pubmed/777074
+https://www.healthline.comhttp://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.1973.tb08014.x/abstract
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/
+https://www.healthline.com/nutrition/healthy-eating-for-beginners
+https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
+https://www.healthline.com/nutrition/how-to-read-food-labels

articles/article1028.txt

@@ -0,0 +1,140 @@
+Title: Can Meal Replacement Shakes Help You Lose Weight?
+
+
+
+Unlike protein shakes, meal replacement shakes are intended to provide the nutrition of a full meal ( 1 ).
+Some come prepared in a can or bottle, while others come in a powdered form that can be mixed with milk or water.
+Most meal shakes contain 200–400 calories and a good amount of protein, fiber and essential vitamins and minerals.
+For this reason, meal replacement shakes are a convenient way to get a healthy, low-calorie meal on the go.
+However, their ingredients and nutrient compositions can vary substantially, with various proportions of protein, carbs and fat.
+Here is a complete overview of whether or not these shakes help with weight loss.
+
+They May Help You Avoid Unhealthy Meals
+Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods.
+In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals.
+When you are stressed or in a hurry, it’s much easier to grab a processed convenience food or give in to fast food.
+Unfortunately, typical processed foods can seriously derail your weight loss efforts.
+Most are full of sugar,  refined carbs  and artificial ingredients, in addition to lacking beneficial nutrients.
+Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating ( 2 ,  3 ,  4 ).
+Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule.
+Meal replacement shakes are easy to drink on-the-go and a significantly healthier alternative to fast foods.
+Meal replacement shakes are convenient. They’re also a healthier alternative to fast foods.
+
+They Provide Nutrients That Traditional Diets May Be Lacking
+Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal.
+When you  cut back on calories , it can be difficult to get all of the nutrients you need from your diet.
+Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories.
+The best meal replacement shakes contain protein,  fiber  and essential vitamins and minerals.
+For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets.
+Since meal replacement shakes provide all the nutrients you should be consuming in a meal, they can help you meet your nutrient needs while cutting calories.
+
+They May Help You Lose Weight Faster
+Reducing your calorie intake is key to  losing weight .
+However, sticking to a low-calorie diet can be challenging, especially if you end up feeling hungry.
+Meal replacement shakes can help you feel full while consuming fewer calories ( 5 ).
+Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss ( 6 ,  7 ,  8 ).
+One analysis found that participants following a partial meal replacement diet plan lost 5.6 more pounds (2.4 kg) in three months than those following a food-based, reduced-calorie diet ( 9 ).
+Interestingly, fewer people following the meal replacement plan dropped out of the studies. This might be because it was easier to follow.
+Moreover, one review found that four out of seven studies reported significantly greater weight loss with meal replacements than a traditional diet. Yet, the other three studies found no difference in weight loss ( 7 ).
+Also, one study found that those consuming a meal replacement shake lost the same amount of weight as those consuming a low-fat, low-calorie, controlled diet ( 10 ).
+Furthermore, some studies have found that meal replacement shakes boost weight loss in diabetics.
+In one study, liquid meal replacements led to 1–2% greater weight loss in obese subjects with type 2 diabetes than a diet based on the diabetic exchange system ( 11 ).
+Those consuming the meal replacements also had lower fasting blood sugar and LDL cholesterol levels ( 11 ).
+Another study found that meal replacement shakes in those with type 2 diabetes contributed to slightly greater weight loss than conventional dieting ( 12 ).
+Meal replacement shakes may also help with weight maintenance after weight loss has been achieved ( 13 ).
+Meal replacement shakes may be useful for reducing calorie intake and boosting weight loss.
+
+Some Are High in Protein, Which Helps With Weight Loss
+Not all meal replacement shakes are the same.
+Nevertheless, many are high in  protein , which is one of the most important nutrients for weight loss.
+Higher protein diets lead to greater satiety, which can help you eat fewer  calories  throughout the day ( 14 ,  15 ,  16 ,  17 ).
+One study found that men on a high-protein diet reported fewer cravings and a reduced desire to eat late at night than those consuming a moderate amount of protein ( 18 ).
+Furthermore, high-protein diets have been associated with other benefits, such as increased lean body mass, reduced body fat, less belly fat and improved weight maintenance ( 19 ,  20 ,  21 ,  22 ,  23 ).
+In a study comparing high-protein meal replacements and high-carb meal replacements, both groups lost similar amounts of weight in 12 weeks ( 24 ).
+However, those in the high-protein group lost more body fat, and their “bad” LDL cholesterol levels were lower ( 24 ).
+Lastly, some meal replacement shakes are higher in protein than others, so choose a shake that is high in protein and low in sugar.
+Meal replacement shakes that are high in protein may help you lose weight and body fat.
+
+Potential Problems With Meal Replacement Shakes
+There are several benefits to using meal replacement shakes to lose weight.
+They are convenient for busy lifestyles, and they are helpful for people who struggle to limit their food intake.
+However, there are some potential problems with meal replacement shakes.
+Plenty of meal replacement shakes are made with wholesome ingredients.
+Others contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives.
+Unfortunately, some shakes that are marketed for weight loss contain more grams of  sugar  than grams of protein. That’s why you should always read the  label  before purchasing a meal replacement shake.
+Look for a high-protein shake that also contains fiber and a list of ingredients you can pronounce. A healthy meal replacement shake should contain no more than a few grams of sugar.
+Meal replacement shakes may not be a long-term solution for weight management.
+While many brands of meal shakes provide important nutrients, they cannot completely replace  a healthy diet  full of whole foods.
+In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle.
+Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes.
+Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food.
+In general, diets don’t work for weight loss. Long-term weight loss requires long-term lifestyle changes.
+While drinking meal replacement shakes can help you lose weight, they don’t force you to change your eating habits.
+If you simply go back to your old eating habits when you stop replacing your meals with shakes, you will likely regain the weight.
+Meal replacement shakes are convenient, and they may help you lose weight. However, they may not be a long-term solution for healthy weight maintenance.
+
+How to Choose the Best Weight Loss Shake
+To choose the best meal replacement shake for weight loss, ignore the claims on the front of the package and read the ingredient list on the back.
+Choose a product with the following qualifications:
+At least 15 grams of protein per serving
+At least 3 grams of fiber per serving
+Less than 10 grams of sugar per serving
+No corn syrup
+No hydrogenated vegetable oils
+At least 33% of the Daily Value for vitamins and minerals
+There are several different types of protein used in meal replacement shakes.
+Whey protein  has been found to improve satiety and is a good ingredient to look for in a meal replacement shake ( 17 ).
+You can also make your own meal replacement shakes at home. There are endless combinations of ingredients, but here is one recipe to try:
+1 cup unsweetened almond milk
+1 cup frozen berries
+1 tablespoon coconut oil
+1 cup plain Greek yogurt
+1–2 scoops whey protein powder
+Mix all ingredients together in a blender until smooth. This homemade shake contains approximately 400 calories, 30 grams of protein and 30 grams of  carbs .
+Some meal replacement shakes are healthier than others. Choose a shake that is high in protein and low in sugar.
+
+Take Home Message
+Meal replacement shakes are a portable and convenient option for an on-the-go meal. They may be an effective way to reduce your calorie intake and lose weight.
+However, be sure to choose a meal replacement shake that is high in protein and low in sugar and artificial ingredients.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/20425576
+https://www.healthline.com/nutrition/why-refined-carbs-are-bad
+https://www.ncbi.nlm.nih.gov/pubmed/23594708
+https://www.ncbi.nlm.nih.gov/pubmed/22016109
+https://www.ncbi.nlm.nih.gov/pubmed/22011680
+https://www.healthline.com/nutrition/35-ways-to-cut-calories
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.ncbi.nlm.nih.gov/pubmed/21600254
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514724/
+https://www.ncbi.nlm.nih.gov/pubmed/22411370
+http://www.nature.com/ijo/journal/v28/n12/full/0802792a.html
+https://www.ncbi.nlm.nih.gov/pubmed/12704397
+https://www.ncbi.nlm.nih.gov/pubmed/22411370
+https://www.healthline.comhttp://jn.nutrition.org/content/134/8/1894.full
+https://www.ncbi.nlm.nih.gov/pubmed/11707563
+https://www.ncbi.nlm.nih.gov/pubmed/11707563
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468055/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
+https://www.ncbi.nlm.nih.gov/pubmed/8862477
+https://www.ncbi.nlm.nih.gov/pubmed/25889354
+https://www.ncbi.nlm.nih.gov/pubmed/25979566
+https://www.ncbi.nlm.nih.gov/pubmed/20847729
+https://www.ncbi.nlm.nih.gov/pubmed/19927027
+https://www.ncbi.nlm.nih.gov/pubmed/22284338
+https://www.ncbi.nlm.nih.gov/pubmed/15303109
+https://www.ncbi.nlm.nih.gov/pubmed/22935440
+https://www.ncbi.nlm.nih.gov/pubmed/23858091
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2538539/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2538539/
+https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad
+https://www.healthline.com/nutrition/how-to-read-food-labels
+https://www.healthline.com/nutrition/healthy-eating-for-beginners
+https://www.healthline.com/nutrition/whey-protein-101
+https://www.ncbi.nlm.nih.gov/pubmed/25979566
+https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight

articles/article1029.txt

@@ -0,0 +1,127 @@
+Title: Palm Oil: Does It Have Health Benefit?
+
+On one hand, palm oil is reported to provide several health benefits. On the other, it may pose risks to heart health. There are also environmental concerns related to the increase in its production.
+All around the world, palm oil consumption is increasing. However, it’s a highly controversial food.
+This article takes a detailed look at palm oil and its effects on health, the environment, and sustainability.
+
+What is palm oil?
+Palm oil comes from the fleshy fruit of oil palms. Unrefined palm oil is sometimes referred to as red palm oil because of its reddish-orange color.
+The main source of palm oil is the  Elaeis guineensis  tree, which is native to the coastal countries of West and Southwest Africa, including Angola, Gabon, Liberia, Sierra Leone, Nigeria, and others. It has a long history of use in these regions ( 1 ).
+A similar oil palm known as  Elaeis oleifera  is found in South America, but it’s rarely grown commercially. However, a hybrid of the two plants is sometimes used in palm oil production ( 2 ).
+In recent years, oil palm growth has expanded to Southeast Asia, including Malaysia and Indonesia. These two countries currently produce more than 80% of the world’s palm oil supply ( 3 ).
+Palm oil is now one of the least expensive and most popular oils worldwide, accounting for one-third of global plant oil production ( 3 ).
+However, it’s important to note that palm oil should not be confused with palm kernel oil. While both originate from the same plant, palm kernel oil is extracted from the seed of the fruit. It provides different health benefits.
+Unrefined palm oil is raw oil that is pressed directly from the palm plant. It’s reddish in color, with a distinct odor and flavor. This type is more often used in traditional cooking in West African countries such as Nigeria.
+On the other hand, refined palm oil goes through a number of processing steps to give it a neutral color and flavor. It is used more widely in food manufacturing or for frying mass-produced foods.
+Palm oil comes from palm trees native to coastal West and Southwest Africa, where it’s been consumed for thousands of years. It’s semi-solid at room temperature and differs from palm kernel oil in nutritional composition.
+
+How is it used?
+Palm oil is used for cooking and is also added to many ready-to-eat foods in your grocery store.
+Its taste is considered savory and earthy.
+Unrefined palm oil is a traditional staple in Nigerian and Congolese cuisines, and it’s especially well suited for curries and other spicy dishes. Some people describe its flavor as being similar to carrot or pumpkin.
+Refined palm oil is often used for sautéing or frying because it has a high smoke point of 450°F (232°C) and remains stable under high heat ( 4 ).
+Additionally, palm oil is sometimes added to  peanut butter  and other nut butters as a stabilizer to prevent the oil from separating and settling at the top of the jar.
+In addition to nut butters, refined palm oil can be found in several other foods, including:
+cereals
+baked goods like bread, cookies, and muffins
+protein bars and diet bars
+chocolate
+coffee creamers
+margarine
+This oil is also found in many nonfood products, such as toothpaste, soap, and cosmetics.
+In addition, it can be used to produce biodiesel fuel, which serves as an alternative energy source ( 5 ).
+Palm oil is used in cooking, especially in West African cuisines and curries. It’s also found in certain foods, products, and fuels.
+
+Palm oil nutrition
+Here is the nutritional content of one tablespoon (14 grams) of palm oil ( 6 ):
+calories:  120
+fat:  14 grams
+saturated fat:  7 grams
+monounsaturated fat:  5 grams
+polyunsaturated fat:  1 gram
+vitamin E:  14% of the Daily Value (DV)
+All palm oil calories come from  fat . Its fatty acid breakdown is roughly 50% saturated fatty acids, 40% monounsaturated fatty acids, and 10% polyunsaturated fatty acids ( 6 ).
+Red palm oil’s reddish-orange pigment stems from antioxidants known as carotenoids, including beta carotene, which your body can convert into vitamin A ( 7 ).
+Palm oil is 100% fat, half of which is saturated. It also contains vitamin E. Red palm oil contains antioxidants called carotenoids, which your body can convert into vitamin A.
+
+Potential benefits
+Palm oil has been linked to several health benefits, including:
+protecting brain function
+reducing heart disease risk factors
+improving vitamin A status
+Palm oil is an excellent source of tocotrienols, a form of vitamin E with strong  antioxidant  properties that may support brain health.
+Animal and human studies suggest that the tocotrienols in palm oil may help protect the delicate polyunsaturated fats in the brain, slow dementia progression, reduce the risk of stroke, and prevent the growth of brain lesions ( 8 ,  9 ).
+In a 2-year study involving 121 people with brain lesions, the group who took palm oil-derived tocotrienols twice a day remained stable, whereas the group who received a placebo experienced lesion growth ( 9 ).
+Additionally, a 2020 review of 18 animal and test-tube studies noted that palm oil and palm oil tocotrienols appear to provide neuroprotective effects against cognitive decline. However, more human studies are needed ( 10 ).
+Palm oil has been credited with providing protection against heart disease.
+Although some study results have been mixed, this oil generally appears to have beneficial effects on heart disease risk factors, including lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol ( 11 ,  12 ,  13 ,  14 ).
+A large analysis of 51 studies found that total and LDL (bad) cholesterol levels were lower in people who followed palm oil-rich diets than those who consumed diets high in trans fats or myristic and lauric acids ( 11 ).
+A 3-month study published in 2016 looked at the cholesterol-lowering effects of palm oil made from a hybrid of  Elaeis guineensis  and  Elaeis oleifera  trees.
+In this study, people consumed either 25 mL (2 tablespoons) of  olive oil  or a hybrid palm oil daily. Based on a 15% drop in LDL (bad) cholesterol in both groups, researchers suggested this palm oil could be called “the tropical equivalent of olive oil” ( 12 ).
+Nevertheless, it’s important to note that an increase or decrease in LDL (bad) cholesterol levels alone cannot predict heart disease risk. There are many other factors involved.
+Red palm oil may also help improve vitamin A status in people who are deficient or at risk of deficiency because it’s rich in carotenoids that the body can convert into vitamin A ( 7 ).
+One small study found that people with cystic fibrosis, a condition that makes it difficult to absorb fat-soluble vitamins, experienced an increase in vitamin A blood levels after taking two to three tablespoons of red palm oil daily for 8 weeks ( 15 ).
+Another review of nine high quality studies noted that red palm oil supplementation could increase vitamin A levels in both children and adults ( 16 ).
+Palm oil may help protect brain function, reduce heart disease risk factors, and increase vitamin A levels in certain people.
+
+Palm oil controversies
+There are several ethical issues regarding the effects of palm oil production on the environment, wildlife, and communities.
+In the past decades, increasing demand has led to an unprecedented expansion of palm oil production in Malaysia, Indonesia, and Thailand.
+These countries have humid, tropical climates that are ideally suited for growing oil palm trees.
+However, to accommodate oil palm plantations, tropical forests and peatland are being destroyed.
+A 2016 analysis found that 45% of land in Southeast Asia currently used for palm oil production had been forests back in 1990, including more than half of all palm oil plantations in Indonesia and Malaysia ( 3 ).
+Deforestation is anticipated to negatively affect net carbon emissions, as the forests play a crucial role in reducing greenhouse gasses by absorbing carbon from the atmosphere ( 17 ).
+In addition, the destruction of native landscapes causes changes in the ecosystem that threaten the health and diversity of wildlife.
+Especially concerning is the impact on endangered species such as Bornean orangutans, which are facing extinction due to habitat loss ( 18 ).
+There have also been reports of human rights violations by palm oil corporations, such as clearing farmlands and forests without permission, paying low wages, providing unsafe working conditions, and significantly reducing the quality of life ( 19 ).
+Experts say that there are more ethical and sustainable methods for producing palm oil.
+For instance, a 2015 analysis found that limiting the expansion of new palm oil plantations to areas without forests and planting only in areas with low carbon stocks could reduce greenhouse gas emissions by up to 60% ( 20 ).
+To help ensure that the palm oil you buy is sustainably and ethically grown and produced, look for brands that have been certified by  The Roundtable on Sustainable Palm Oil (RSPO) .
+However, even sustainably sourced palm oil may cause some environmental concerns — especially as large-scale palm farms continue to grow and take over lands previously used for other purposes ( 21 ).
+According to some, the most truly sustainable way to purchase red palm oil is to buy it directly from small, local farms ( 22 ).
+The demand for palm oil has caused huge industry growth, leading to deforestation in tropical areas where palm farms can flourish. Buy palm oil from small farms or look for RSPO-certified brands for the most sustainable options.
+
+The bottom line
+Palm oil is one of the most widely used oils worldwide.
+However, the effects of its production on the environment, health of wild animals, and lives of Indigenous people are deeply concerning.
+If you want to use palm oil, consider purchasing ethical, RSPO-certified brands or buying it directly from small farms if you’re able to.
+Try this today:  In countries like Nigeria where palm oil is a key part of the cuisine, unrefined palm oil is usually purchased locally from small farmers, providing a net benefit to the local economy with no environmental disruption.
+Likewise, eating local food is an easy way that anyone can support their local economy while including nutritious, unprocessed foods in their diet. Check out our list of seven of the  best reasons to eat local .
+
+References:
+
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25749399/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31795941/
+https://www.ncbi.nlm.nih.gov/pubmed/27462984
+https://www.ncbi.nlm.nih.gov/pubmed/27462984
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951548/
+https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32322719/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
+https://www.healthline.com/nutrition/how-much-fat-to-eat
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34373407/
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.ncbi.nlm.nih.gov/pubmed/27716672
+https://www.ncbi.nlm.nih.gov/pubmed/24699052
+https://www.ncbi.nlm.nih.gov/pubmed/24699052
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32085610/
+https://www.ncbi.nlm.nih.gov/pubmed/24717342
+https://www.ncbi.nlm.nih.gov/pubmed/26488229
+https://www.ncbi.nlm.nih.gov/pubmed/25804278
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29489910/
+https://www.ncbi.nlm.nih.gov/pubmed/24717342
+https://www.healthline.com/nutrition/drinking-olive-oil
+https://www.ncbi.nlm.nih.gov/pubmed/26488229
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34373407/
+https://www.ncbi.nlm.nih.gov/pubmed/25688177
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29186779/
+https://www.ncbi.nlm.nih.gov/pubmed/27462984
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32969561/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31328289/
+http://www.jus.uio.no/smr/english/about/programmes/indonesia/docs/report-english-version-jan-2015.pdf
+https://www.ncbi.nlm.nih.gov/pubmed/26011182
+http://www.rspo.org/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30359800/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28837912/
+https://www.healthline.com/nutrition/why-eat-local-food

articles/article103.txt

@@ -0,0 +1,173 @@
+Title: What Is Bitter Orange, and Does It Aid Weight Loss?
+
+Bitter orange ( Citrus aurantium ), also known as sour orange and Seville orange, is a citrus fruit with a multitude of uses. It’s commonly used in complementary medicine, herbal weight loss supplements, and certain foods and toppings like marmalade ( 1 ,  2 ,  3 ).
+Thought to have originated in Southeast Asia, it’s now found throughout Latin America and the Caribbean, the South Sea Islands, Europe, and Western and Southern Africa ( 2 ).
+This article covers all you need to know about bitter orange, including its role in weight loss and skin health, as well as its overall safety as a supplement.
+
+The fruit and its extracts
+The bitter orange plant thrives in subtropical regions but can withstand adverse environmental conditions like frost for short periods ( 2 ).
+Oval or oblong in shape, the fruit is red-orange when ripe and has a distinctively thick, dimpled skin. True to its name, it’s very bitter ( 2 ).
+There are 23 cultivars of the fruit, the most prominent of which is Bergamot. You can expect some varieties to be more bitter than others.
+Bitter orange contains several potent plant compounds that are sometimes extracted from the dried peel to make dietary supplements. The patented extract of bitter orange, p-synephrine, is sold in capsule form as the herbal weight loss supplements Advantra Z and Kinetiq ( 4 ).
+Essential oils and powdered and liquid supplement forms are available as well.
+Bitter orange is a citrus fruit with dimpled skin and potent plant compounds that are extracted and used in a variety of supplements.
+
+Compounds and nutrients
+The plant compounds in bitter orange, which are called protoalkaloids, have been used for over 20 years in supplements for weight loss, athletic performance, skin care, appetite control, and brain health, as well as perfumery ( 1 ,  2 ,  3 ,  5 ,  6 ,  7 ,  8 ).
+P-synephrine, the main extract from bitter orange, has a similar structure to ephedrine, the main component of the herbal weight loss supplement  ephedra  ( 8 ).
+This supplement was banned by the U.S. Food and Drug Administration (FDA) because it raised blood pressure, increased heart rate, and caused heart attacks and stroke among some consumers ( 1 ,  3 ,  7 ).
+In addition, p-synephrine is structurally similar to your flight-or-fight hormones, epinephrine and norepinephrine, which also increase your heart rate ( 1 ,  4 ).
+As such, the safety of bitter orange extract has been called into question.
+However, several studies have shown that bitter orange extracts and the plant’s natural uses neither harm your heart and nervous system nor excite nervous system activity, as some stimulants do ( 3 ,  4 ,  5 ,  6 ,  7 ,  9 ).
+Furthermore, at least one study has claimed that p-synephrine shouldn’t be classified as a stimulant ( 4 ).
+P-synephrine is also found in other citrus fruits and their juices, such as mandarins and clementines ( 4 ,  7 ).
+Like other citrus fruits, bitter orange provides  limonene  — a compound shown to have anti-inflammatory and antiviral properties ( 10 ,  11 ,  12 ).
+Population studies suggest that limonene may prevent certain cancers, namely colon cancer. However, more rigorous human research is needed ( 13 ).
+An ongoing study is also exploring the use of limonene as a treatment for COVID-19. However, the results are not yet known. Bear in mind that limonene cannot prevent or cure COVID-19 ( 12 ).
+Another protoalkaloid found in bitter orange is p-octopamine. However, little to no p-octopamine exists in bitter orange extracts. Moreover, it’s thought to be metabolized very rapidly in your liver when consumed from the whole fruit ( 3 ,  5 ).
+Likewise, it doesn’t appear to exert any beneficial or adverse effects on your body.
+The leaves of the bitter orange plant are rich in  vitamin C , which acts as an antioxidant. What’s more, its peel has a high content of flavonoids, which are potent antioxidants with high medicinal value ( 2 ,  14 ).
+Antioxidants  are substances that may protect your body from disease by preventing cell damage. They work by deactivating free radicals, which are unstable compounds that damage your cells, increasing inflammation and your disease risk ( 15 ,  16 ).
+Protoalkaloids are plant compounds found in bitter orange that have anti-inflammatory and antiviral properties. They have been shown to be safe for consumption.
+
+Does bitter orange aid weight loss?
+Bitter orange and other citrus varieties show potential for  weight loss , but there’s limited evidence on their effectiveness ( 1 ,  5 ,  6 ,  8 ,  17 ,  18 ).
+Many weight loss supplements use bitter orange extracts in combination with other ingredients. However, scientific studies have not thoroughly examined the composition of these supplements to determine which ingredient, if any, supports weight loss.
+Notably, p-synephrine has been shown to increase fat breakdown, raise energy expenditure, and  mildly suppress appetite , all of which may contribute to reduced weight.
+Yet, these effects occur at high doses that are discouraged due to the lack of safety information ( 4 ,  8 ,  18 ).
+Thus, more studies on bitter orange’s weight loss properties are needed.
+Although bitter orange extracts are often included in weight loss supplements, there’s limited evidence to support their effectiveness.
+
+Health benefits of bitter orange
+Bitter orange and its extracts are used in Traditional Chinese Medicine (TCM) to treat indigestion, diarrhea, dysentery, and  constipation . In other regions, the fruit is used to treat anxiety and epilepsy ( 3 ).
+Nonetheless, there’s limited evidence to support these uses.
+There’s also insufficient evidence to support any uses for symptoms of premenstrual syndrome (PMS) ( 1 ).
+Although a study in older rats suggested that flavanone compounds in citrus fruits and juices may  improve thyroid function , it cannot be assumed that they’ll exert the same effects in humans ( 19 ).
+All the same, given the high vitamin C content of bitter orange, it’s presumed that this fruit may improve skin health. Vitamin C’s role in wound healing and collagen formation is well established ( 16 ).
+Another study noted that the bitter orange compound p-synephrine may improve athletic performance though by increasing total reps and volume load, or your ability to train harder ( 20 ).
+There’s insufficient evidence to support the effectiveness of bitter orange and its extracts for its numerous medicinal uses.
+
+Downsides and side effects of bitter orange
+There’s conflicting information about whether synephrine, one of bitter orange’s natural compounds, should be considered a stimulant. A stimulant is a substance that increases your heart rate and blood pressure ( 1 ).
+Several sports organizations, such as the National Collegiate Athletic Association (NCAA), list synephrine as a stimulant. Thus, it’s regarded as a banned substance in athletics ( 1 ,  21 ).
+Furthermore, one study determined that bitter orange juice contains furanocoumarin, a compound that may cause the same medication interactions as  grapefruit juice  ( 22 ).
+Therefore, people taking decongestants or those who have high blood pressure, an irregular heartbeat, or glaucoma should avoid the juice and fruit of bitter oranges. It’s unclear whether bitter orange supplements pose this risk ( 5 ).
+Despite numerous studies showing that bitter orange extracts are not stimulants, widespread controversy exists, and the NCAA has listed it as a banned substance. Bitter orange may also interact with certain medications.
+
+Dosage and safety information
+Generally, bitter orange extracts in dietary supplements are safe to consume in doses of 50–98 mg per day ( 1 ,  23 ).
+One study showed that 40 mg of synephrine combined with 320 mg of  caffeine  is a safe dose of these combined ingredients ( 3 ).
+In another study, eating a whole bitter orange containing 30.6 mg of p-synephrine revealed no interactions with medications ( 24 ).
+Still, people who are pregnant or breastfeeding should avoid bitter orange due to a lack of safety information ( 1 ).
+Bitter orange is likely safe in doses ranging from 30.6 mg of synephrine in the fruit itself to 98 mg in dietary supplements, although additional research is required.
+
+Culinary uses of bitter orange
+Bitter orange is quite tart and unlikely to be eaten raw.
+Naturally high in  pectin , a gelling agent, the fruit’s primary culinary application is for making marmalade ( 2 ,  25 ).
+Bitter orange oil is also used as a flavoring or additive for the following:
+preservatives (jellies)
+candy (chewing gum, hard candy, and candied fruit)
+desserts (ice cream, pies)
+sauces and chutneys
+salad dressing
+fermented wine
+The juice of the bitter orange can be used as a marinade to flavor  fish  and meat. In some regions, it’s used similarly to vinegar ( 2 ).
+What’s more, the extracted oils give a distinctive flavor to liqueurs like Grand Marnier ( 2 ).
+In China, bitter orange is used to make herbal teas and medicines.
+Bitter orange has several other household uses outside of the kitchen. These include ( 2 ):
+soap substitutes
+essential oils  (including neroli and petitgrain)
+perfumery
+traditional medicine (such as antiseptics and hemostatics)
+Bitter orange is a citrus fruit with several household and industrial uses, ranging from food additives to perfumery. It’s primarily used to make marmalades and jellies due to its high pectin content.
+
+The bottom line
+Bitter orange is a  citrus fruit  that’s often processed into an extract. It has several culinary uses as well, though it’s rarely eaten whole.
+Although bitter orange supplements are widely considered safe at common doses, there’s inconclusive evidence for their efficacy for weight loss, thyroid health, and  skin care .
+You may want to avoid this fruit and its extracts if you have high blood pressure, an irregular heartbeat, or glaucoma. Likewise, bitter orange supplements are banned for NCAA athletes.
+
+References:
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.healthline.comhttps://accp1.onlinelibrary.wiley.com/doi/epdf/10.1177/00912700122012652
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26948284/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29130542/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
+https://www.healthline.com/nutrition/ephedra-sinica
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29130542/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.healthline.comhttps://accp1.onlinelibrary.wiley.com/doi/epdf/10.1177/00912700122012652
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26948284/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29130542/
+https://www.healthline.comhttps://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.3490
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29130542/
+https://www.healthline.com/nutrition/d-limonene
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/21681758/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/12648552/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7810623/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/20000570/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7810623/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.healthline.comhttps://accp1.onlinelibrary.wiley.com/doi/epdf/10.1177/00912700122012652
+https://www.healthline.com/nutrition/vitamin-c-benefits
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6696472/
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.nccih.nih.gov/health/antioxidants-in-depth
+https://www.healthline.comhttps://academic.oup.com/advances/article/5/1/16/4616647
+https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.comhttps://accp1.onlinelibrary.wiley.com/doi/epdf/10.1177/00912700122012652
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26948284/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25588369/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15337824/
+https://www.healthline.com/nutrition/10-natural-appetite-suppressants
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26856274/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15337824/
+https://www.healthline.com/nutrition/best-foods-for-constipation
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.com/nutrition/thyroid-vitamins
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32657124/
+https://www.healthline.comhttps://academic.oup.com/advances/article/5/1/16/4616647
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573476/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.comhttps://ncaaorg.s3.amazonaws.com/ssi/substance/2020-21NCAA_BannedSubstances.pdf
+https://www.healthline.com/nutrition/grapefruit-and-medications
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27890698/
+https://www.healthline.comhttps://accp1.onlinelibrary.wiley.com/doi/epdf/10.1177/00912700122012652
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/23354394/
+https://www.healthline.com/nutrition/what-is-caffeine
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655712/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15536458/
+https://www.nccih.nih.gov/health/bitter-orange#:~:text=%20Bitter%20Orange%20%201%20Background.%20Native%20to,providers%20about%20any%20complementary%20health%20approaches...%20More%20
+https://www.healthline.com/nutrition/pectin
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26549440/
+https://www.healthline.com/nutrition/11-health-benefits-of-fish
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.hort.purdue.edu/newcrop/morton/sour_orange.html
+https://www.healthline.com/nutrition/what-are-essential-oils
+https://www.healthline.com/nutrition/citrus-fruit-benefits
+https://www.healthline.com/nutrition/12-foods-for-healthy-skin

articles/article1030.txt

@@ -0,0 +1,215 @@
+Title: Vitamins for Muscle Recovery
+
+When it comes to sports and athletics, injuries can sometimes be a part of the game.
+However, no one likes to be sidelined for longer than necessary.
+Fortunately, certain foods and supplements may help reduce the amount of time your body needs to recover from a sports injury.
+This article lists 14 foods and supplements you can consider adding to your diet to help you recover from an injury more quickly.
+
+Why are muscles sore after working out?
+Working out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a new sport or increasing the intensity or duration of an activity your body is used to.
+Eccentric contractions (such as the lowering portion of a biceps curl), during which your muscles lengthen while under tension, can also lead to soreness ( 1 ).
+But it’s important to know the difference between soreness from a challenging workout and soreness from injury.
+Soreness after working out, also known as delayed onset muscle soreness (DOMS), is believed to be caused by microdamage to muscle fibers and inflammation. This type of soreness usually peaks 2–3 days after the workout session ( 2 ).
+DOMS is part of the process of your muscles becoming conditioned to a new activity. While some believe muscles become sore due to a buildup of lactic acid, lactic acid is not involved in DOMS ( 3 ).
+Muscle pain from an injury, such as a strain or tendonitis, is distinct from DOMS.
+While DOMS takes a day or two to come on, pain from an injury is usually felt immediately. Pain from an injury is also usually localized to one area. And typically, the pain from an injury can last anywhere from a week to months, while DOMS usually resolves within 5–7 days ( 4 ).
+
+1. Protein-rich foods
+Protein  is an important building block for many tissues in your body, including muscle.
+After a sports injury, the injured body part is often immobilized. This generally leads to a decline in strength and muscle mass ( 5 ,  6 ,  7 ).
+However, getting enough protein can help minimize this loss. Furthermore, a protein-rich diet may help prevent inflammation from getting too bad and slowing down your recovery ( 5 ,  8 ).
+Moreover, slightly increasing your protein intake once you start training the newly healed body part again helps you rebuild any lost muscle ( 8 ).
+For all these reasons, make sure to include  protein-rich foods  like meat, fish, poultry, eggs, tofu, beans, peas, nuts, or seeds in your daily menu.
+How you distribute these foods throughout the day also seems to matter ( 9 ,  10 ,  11 ).
+Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution ( 10 ,  11 ).
+Experts also suggest that eating a  protein-rich snack  before bed may enhance your body’s muscle-building process while you sleep ( 12 ).
+Eating protein-rich foods at every meal and for snacks may help lessen muscle loss following an injury. Protein-rich foods may also help you regain muscle mass faster once you return to training.
+
+2. Fiber-rich foods
+Recovery from injury often involves immobilization or limited use of the injured body part. And when you move less, you use less energy throughout the day.
+To help manage your weight while you’re recovering, you’ll likely want to eat a little differently than you did when you were hitting those workouts before an injury.
+One way to reduce your  calorie intake  without feeling hungrier is to consume a diet rich in  fiber . This, along with consuming the protein-rich foods mentioned above, may help you eat less without feeling deprived ( 13 ,  14 ,  15 ).
+That’s because  fiber-rich foods  such as fruits, vegetables, legumes, and whole grains help promote feelings of fullness after meals ( 13 ,  16 ,  17 ).
+As a bonus, fiber-rich foods tend to be high in several other nutrients essential for your recovery, including vitamin C, magnesium, and zinc ( 9 ,  18 ).
+However, note that restricting calories too severely can reduce wound healing and promote muscle loss, both of which negatively affect recovery ( 8 ).
+Therefore, if you were attempting to lose body fat before the injury, consider postponing your weight loss efforts. Instead, focus on maintaining your body weight until your recovery is complete.
+Consuming fiber-rich foods while recovering from an injury can help with healing and weight management during recovery.
+
+3. Fruits and vegetables rich in vitamin C
+Vitamin C helps your body make  collagen , which helps maintain the integrity of your bones, muscles, skin, and tendons ( 9 ,  19 ).
+Vitamin C is also important for wound healing ( 9 ,  20 ).
+Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
+Moreover, vitamin C has antioxidant and  anti-inflammatory  properties, which may help speed up your recovery by preventing excessive levels of inflammation ( 21 ).
+Luckily, vitamin C is one of the easiest vitamins to get enough of through your diet.
+Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
+Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet ( 22 ).
+Nevertheless, the small number of people who can’t consume enough vitamin C-rich foods may want to consider taking supplements.
+Vitamin C-rich foods can help your body produce the collagen that’s required to rebuild tissue after an injury. It may also help prevent excessive inflammation from slowing down your recovery.
+
+4. Omega-3 fatty acids
+After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing ( 9 ).
+However, if this inflammation remains too high for too long, it may slow down your recovery ( 9 ).
+One way to prevent excess inflammation from delaying your recovery is to eat enough  omega-3 fats .
+These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties ( 23 ,  24 ).
+You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
+Consuming too many  omega-6 fats  may promote inflammation, especially if your intake of omega-3 fats is low ( 25 ,  26 ).
+In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions ( 27 ,  28 ,  29 ,  30 ).
+However, high intakes of omega-3 fats from supplements may reduce your body’s ability to regain muscle mass once you return to training. Therefore, it may be best to increase your omega-3 intake through foods rather than supplements ( 31 ).
+Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation. Limiting your intake of omega-6 fats can also be helpful.
+
+5. Zinc-rich foods
+Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth ( 32 ).
+In fact, studies show that not getting enough zinc from your diet can delay wound healing ( 33 ).
+Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
+Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations.
+But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency ( 34 ).
+Overall, if your zinc status is good, additional zinc from supplements probably won’t speed up wound healing. However, getting enough from your diet is important.
+Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth.
+
+6. Vitamin D- and calcium-rich foods
+Calcium  is an important component of bones and teeth. It’s also involved in muscle contractions and nerve signaling ( 35 ,  36 ).
+That’s why it’s important to ensure you get enough calcium at all times — not just when you’re recovering from an injury.
+Calcium-rich foods  include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
+Vitamin D  serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury ( 37 ,  38 ).
+Also, getting enough vitamin D may increase the chances of a good recovery after surgery. For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament (ACL) surgery ( 39 ,  40 ,  41 ).
+Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.
+Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D ( 42 ,  43 ).
+Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help.
+
+7. Creatine
+Creatine  is a substance naturally found in meat, poultry, and fish.
+It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day ( 44 ).
+Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports ( 44 ,  45 ).
+Interestingly, it may also help you recover from an injury ( 45 ).
+One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo ( 46 ).
+Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo. However, not all studies have found these results ( 47 ,  48 ,  49 ,  50 ).
+In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day.
+It’s important to note that there is currently no consensus about creatine and sports injury recovery. However, no studies to date have found any serious side effects.
+Creatine remains one of the  most-studied, safest supplements  around, so it may be worth trying ( 44 ).
+Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury. It may also help you regain muscle more quickly once you go back to training.
+
+8. Glucosamine
+Glucosamine is a natural substance found in the fluid that surrounds your joints. It’s involved in the creation of tendons, ligaments, and cartilage.
+Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made from either shellfish shells or fermented corn.
+Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain ( 51 ,  52 ).
+Also, studies in people without arthritis or other joint conditions show that supplementing with 500 milligrams to 3 grams of glucosamine per day may help reduce joint deterioration ( 53 ,  54 ,  55 ,  56 ).
+Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries. However, more research is needed before strong conclusions can be made.
+Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin. If you fall into any of these categories, talk with your doctor before trying glucosamine ( 57 ).
+Glucosamine may help reduce joint pain and deterioration. However, more research is needed.
+
+9–14. Other beneficial foods for bone fractures
+In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:
+Magnesium.  This mineral promotes bone strength and firmness. Higher magnesium intake is associated with higher bone mineral density and lower risk of bone fracture. Magnesium is found in almonds, cashews, peanuts, potato skins,  brown rice , kidney beans, black-eyed peas, lentils, and milk ( 58 ,  59 ).
+Silicon.  Silicon plays an important role in the early stages of bone formation and may help improve bone mineral density. The best sources include whole grains and cereals, carrots, and green beans ( 60 ,  61 ).
+Vitamins K1 and K2.  These vitamins direct calcium toward bones and help improve bone strength. Deficiency is associated with bone fractures. The best sources are leafy greens, Brussels sprouts, prunes, sauerkraut, natto, miso, organ meats,  egg yolks , and grass-fed dairy products ( 62 ).
+Boron.  This element promotes bone health by increasing calcium and magnesium retention and enhancing vitamin D’s effect. Prunes are the best dietary source ( 63 ).
+CoQ10.  This important antioxidant has anti-inflammatory effects and can increase bone formation while decreasing bone resorption.  CoQ10  is primarily found in organ meats, pork, beef, chicken, fatty fish, soybeans, peanuts, and whole grains ( 64 ).
+Arginine.  This amino acid is needed to produce nitric oxide, a compound necessary for fracture healing. The best sources are meat, dairy, poultry, seafood, nuts, and oatmeal ( 65 ).
+Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible.
+The nutrients described above are necessary for the health of your bones. Therefore, getting enough of them may help you recover from a fracture more quickly.
+
+The bottom line
+When you’re recovering from a sports injury, many elements come into play.
+While not all of them are under your influence, you likely have some control over the nutrients you provide your body.
+Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.
+If you’re considering supplements, it’s always a good idea to talk with your doctor before adding any to your daily regimen, especially if you’re taking any prescription medications.
+
+References:
+
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29238948/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30537791/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8759844/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4592039/
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32167129/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30452895/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33238889/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32167129/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32824034/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468744/
+https://www.healthline.com/nutrition/20-delicious-high-protein-foods
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32991705/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29497353/
+https://www.ncbi.nlm.nih.gov/pubmed/24477298/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29497353/
+https://www.ncbi.nlm.nih.gov/pubmed/24477298/
+https://www.healthline.com/nutrition/healthy-high-protein-snacks
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30895177/
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26724486/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31339008/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34620312/
+https://www.healthline.com/nutrition/22-high-fiber-foods
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26724486/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30621363/
+http://www.sciencedirect.com/science/article/pii/S0924224414002386
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7534941/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746600/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468744/
+https://www.healthline.com/nutrition/collagen
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7534941/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30386805/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7534941/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31600106/
+https://www.healthline.com/nutrition/anti-inflammatory-diet-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30337971/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33203106/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7534941/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7534941/
+https://www.healthline.com/nutrition/omega-3-guide
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31547601/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30591639/
+https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
+https://www.sciencedirect.com/science/article/abs/pii/S0952327818300747
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8308533/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30629458/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6742725/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33291698/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34579748/
+https://www.ncbi.nlm.nih.gov/pubmed/19954953/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32394086/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28448263/
+https://www.ncbi.nlm.nih.gov/books/NBK493231/
+https://www.healthline.com/nutrition/is-dairy-good-for-your-bones
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30568435/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29618985/
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+https://www.healthline.com/nutrition/vitamin-d-101
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29931664/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32025538/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30858042/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32073599/
+https://www.healthline.comhttp://journals.sagepub.com/doi/abs/10.1177/2156587211413768
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29258769/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31156555/
+https://www.healthline.com/nutrition/what-is-creatine
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33557850/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33557850/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28615996/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28615996/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278864/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34071875/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/19130643/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28054322/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25893562/
+https://www.healthline.com/nutrition/creatine-safety-and-side-effects
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33557850/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29713967/
+https://www.ncbi.nlm.nih.gov/pubmed/25589511
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30132529/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997993/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28413518/
+https://www.ncbi.nlm.nih.gov/pubmed/23358550
+https://www.ncbi.nlm.nih.gov/books/NBK558930/
+https://www.healthline.com/nutrition/brown-vs-white-rice
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33959846/
+https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6316205/
+https://www.healthline.comhttps://journals.sagepub.com/doi/abs/10.1177/1535370221997072
+https://www.sciencedirect.com/science/article/abs/pii/S2214963517300640
+https://www.healthline.com/nutrition/are-egg-yolks-bad
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32605143/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32540741/
+https://www.healthline.com/nutrition/coenzyme-q10
+https://www.researchgate.net/profile/Sophia-Ekeuku/publication/340586729_Skeletal_Protective_Effect_of_Coenzyme_Q10_A_Review/links/5eb4121145851523bd4a4334/Skeletal-Protective-Effect-of-Coenzyme-Q10-A-Review.pdf
+https://www.healthline.comhttps://online.boneandjoint.org.uk/doi/abs/10.1302/1358-992X.96BSUPP_11.CORS2013-208

articles/article1031.txt

@@ -0,0 +1,135 @@
+Title: Berberine – A Powerful Supplement With Many Benefits
+
+Berberine is a compound found naturally in many plants. Some research suggests that it may help promote weight loss, enhance blood sugar regulation, and protect against several chronic conditions.
+Berberine is a supplement that has been associated with several potential health benefits.
+In particular, berberine has been shown to lower blood sugar, increase weight loss, and improve heart health.
+It may also be linked to other benefits and could aid in the treatment of conditions such as  depression  and nonalcoholic fatty liver disease (NAFLD).
+This article takes an in-depth look at berberine, how it works, and how it can affect your health.
+
+What is berberine?
+Berberine is a bioactive compound that can be extracted from several plants, including a group of shrubs called  Berberis  ( 1 ).
+Technically, it belongs to a class of compounds called alkaloids. It’s yellow and is often used as a dye.
+Berberine has a long history in traditional Chinese medicine, where it has been used to treat various ailments ( 1 ).
+Now, modern science suggests that it has impressive benefits for many health concerns ( 2 ).
+Berberine is a compound that can be extracted from several plants. It has a long history of use in traditional Chinese medicine.
+
+How does it work?
+Berberine has been tested in hundreds of studies.
+One of the main actions of berberine is to activate an enzyme inside cells called AMP-activated protein kinase (AMPK), according to some animal studies ( 3 ,  4 ).
+AMPK plays a key role in regulating  metabolism  and energy levels and is found in cells throughout your body ( 5 ,  6 ).
+Berberine also affects other molecules inside cells and may even affect which genes are turned on or off. This could help protect against many chronic health conditions ( 7 ).
+Berberine has a variety of functions inside cells. One of the main functions is activating an important enzyme called AMPK, which regulates metabolism.
+
+It lowers blood sugar levels
+Many studies show that berberine can significantly  lower blood sugar levels  in people with type 2 diabetes ( 8 ).
+It seems to work via multiple mechanisms and may help ( 9 ,  10 ):
+decrease  insulin resistance , making the blood sugar-lowering hormone insulin more effective
+increase glycolysis, helping your body break down sugars inside cells
+decrease sugar production in your liver
+slow the breakdown of carbohydrates in your gut
+increase the number of  beneficial bacteria  in your gut
+In a 2008 study of 116 people with diabetes, taking 1 gram of berberine per day lowered fasting blood sugar by 20% ( 11 ).
+It also lowered hemoglobin A1c (HbA1c), a marker of long-term blood sugar regulation, by 12% and improved levels of blood lipids such as cholesterol and  triglycerides  ( 11 ).
+According to an older review of 14 studies, berberine may be as effective as certain oral diabetes drugs, including metformin, glipizide, and rosiglitazone ( 12 ).
+It works very well in combination with lifestyle changes and has additive effects when used with other blood sugar-lowering drugs ( 13 ).
+Berberine has been shown to help lower blood sugar and HbA1c. It may be as effective as some diabetes medications.
+
+Berberine may help you lose weight
+Berberine may also be effective as a  weight loss supplement .
+In one older 12-week study in people with obesity, taking 500 milligrams (mg) of berberine three times per day caused about 5 pounds of weight loss, on average. The participants also lost 3.6% of their body fat ( 14 ).
+Additionally, a review of 12 studies found that supplementing with berberine led to significant reductions in body weight, body mass index, and  belly fat . It also decreased levels of C-reactive protein, a marker of inflammation ( 15 ).
+Berberine also appears to inhibit the growth of fat cells at the molecular level, which could help promote weight loss ( 16 ).
+However, more research is needed on the potential weight loss effects of berberine.
+Some studies suggest that berberine can contribute to significant weight loss while improving many other health markers.
+
+It lowers cholesterol and may reduce your risk of heart disease
+Heart disease is currently the leading cause of death around the globe ( 17 ).
+Many factors that can be measured in your blood are associated with an increased risk of  heart disease .
+As it turns out, berberine has been shown to improve many of these factors.
+According to a review of 16 studies, it could help ( 18 ):
+decrease total cholesterol
+decrease LDL (bad) cholesterol
+decrease blood triglycerides
+increase HDL (good) cholesterol
+It has also been shown to lower apolipoprotein B by 13–15% in some older studies, which is an important risk factor for heart disease ( 19 ,  20 ).
+According to some research, berberine works by inhibiting an enzyme called PCSK9. This leads to more  LDL cholesterol  being removed from your bloodstream ( 21 ).
+Diabetes, high blood sugar levels, and obesity are also major risk factors for heart disease, and this supplement seems to help improve all of these conditions ( 7 ).
+Given the beneficial effects on all these risk factors, it seems likely that berberine could reduce the risk of heart disease, though more research is needed.
+Studies suggest that berberine reduces cholesterol and triglyceride levels while raising HDL (good) cholesterol levels. While more research is needed, it may lower the risk of heart disease in the long term.
+
+Other health benefits
+Berberine may have numerous other health benefits:
+Depression:  Animal studies suggest that it may help reduce symptoms of depression ( 22 ,  23 ).
+Cancer:  Test-tube and animal studies suggest that it can reduce the growth and spread of various types of cancer ( 24 ).
+Oxidative stress and inflammation:  It has been shown to have potent antioxidant and anti-inflammatory effects in some test-tube and animal studies ( 25 ,  26 ,  27 ).
+Infections:  Test-tube studies suggest that it can reduce the growth of harmful microorganisms, including certain types of bacteria, viruses, and fungi ( 28 ,  29 ,  30 ).
+Fatty liver:  It may reduce  fat buildup in the liver , which could theoretically help protect against NAFLD ( 31 ).
+Heart failure:  One older study showed that it improved symptoms and reduced the risk of death in people with heart failure ( 32 ).
+More research on many of these benefits is necessary before firm recommendations can be made, but the current evidence is promising.
+Preliminary studies suggest that berberine may have benefits against depression, cancer, infections, fatty liver, and heart failure. It also has potent antioxidant and anti-inflammatory effects.
+
+Dosage and side effects
+Many of the studies cited in the article used dosages in the range of 500–1,500 mg per day.
+It is common to take 500 mg three times per day before meals, for a total of 1,500 mg per day.
+Berberine can interact with some medications. Do not take it with cyclosporine ( 33 ).
+If you have a medical condition or are taking any medications, speak with a healthcare professional before taking berberine. This is especially important if you are currently taking blood sugar-lowering medication.
+Overall, berberine has an outstanding safety profile. The main side effects are related to digestion, and there are some reports of diarrhea, constipation, and  bloating  ( 34 ).
+A common dosage recommendation is 500 mg three times per day, half an hour before meals. Berberine may cause digestive side effects in some people.
+
+The bottom line
+Berberine is a compound that has been associated with several benefits, including decreased blood sugar levels, increased weight loss, and better  heart health .
+If you want to try a berberine supplement, there are a variety of options available online.
+However, be sure to talk with a healthcare professional before adding it to your routine and to use it only as directed.
+
+References:
+
+https://www.healthline.com/nutrition/herbs-supplements-for-depression
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6111450/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6111450/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8107691/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27887947/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28038998/
+https://www.healthline.com/nutrition/metabolism-boosting-foods
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5780224/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973318/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33186794/
+https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34956436/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9709280/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874997/
+https://www.healthline.com/nutrition/insulin-and-insulin-resistance
+https://www.healthline.com/health/gut-health
+https://www.ncbi.nlm.nih.gov/pubmed/18397984
+https://www.healthline.com/nutrition/13-ways-to-lower-triglycerides
+https://www.ncbi.nlm.nih.gov/pubmed/18397984
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3478874/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30393248/
+https://www.healthline.com/nutrition/weight-loss-medication
+http://www.sciencedirect.com/science/article/pii/S0944711312001870
+https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32690176/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233907/
+https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
+https://www.healthline.com/nutrition/heart-healthy-foods
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30466986/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832145/
+https://www.ncbi.nlm.nih.gov/pubmed/17341006
+https://www.healthline.com/nutrition/how-to-lower-cholesterol
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9650693/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33186794/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/36089660/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33654403/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34885950/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34994821/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312506/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8400273/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/35469308/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7320912/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32021094/
+https://www.healthline.com/health/fatty-liver-diet
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9459907/
+https://www.ncbi.nlm.nih.gov/pubmed/12860219
+https://www.healthline.comhttps://medlineplus.gov/druginfo/natural/1126.html
+https://www.healthline.com/nutrition/foods-that-help-with-bloating
+https://www.ncbi.nlm.nih.gov/books/NBK564659/
+https://www.healthline.com/nutrition/a-heart-healthy-diet-food-lists-diet-tips-and-more

articles/article1032.txt

@@ -0,0 +1,266 @@
+Title: The 17 Best Ways to Maintain Weight Loss
+
+
+
+Unfortunately, many people who  lose weight end up gaining it back.
+In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term ( 1 ).
+However, don’t let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress ( 1 ).
+These 17 strategies might be just what you need to tip the statistics in your favor and maintain your hard-won weight loss.
+
+Why People Regain Weight
+There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.
+Restrictive diets:  Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain ( 2 ).
+Wrong mindset:  When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.
+Lack of sustainable habits:  Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.
+Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don’t have the right mindset before starting a diet, which may lead to weight regain.
+
+1. Exercise Often
+Regular  exercise plays an important role in weight maintenance.
+It may help you burn off some extra calories and  increase your metabolism, which are two factors needed to achieve energy balance ( 3 ,  4 ).
+When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.
+Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight ( 5 ,  6 ,  7 ).
+In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss ( 1 ).
+It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet ( 8 ).
+Exercising for at least 30 minutes per day may promote weight maintenance by helping balance your calories in and calories burned.
+
+2. Try Eating Breakfast Every Day
+Eating breakfast may assist you with your weight maintenance goals.
+Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients ( 9 ,  10 ,  11 ).
+Furthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss ( 1 ).
+One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day ( 12 ).
+However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed.
+Studies do not show that  skipping breakfast automatically leads to weight gain or worse eating habits ( 13 ,  14 ,  11 ).
+In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals ( 15 ).
+This may be one of the things that come down to the individual.
+If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it. But if you don’t like eating breakfast or are not hungry in the morning, there is no harm in skipping it.
+Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. However, skipping breakfast does not automatically lead to weight gain.
+
+3. Eat Lots of Protein
+Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness ( 16 ,  17 ,  18 ).
+Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger ( 19 ,  20 ).
+Protein’s effect on your hormones and fullness may automatically reduce the number of  calories you consume per day, which is an important factor in weight maintenance ( 20 ).
+Furthermore, protein requires a significant amount of energy for your body to break down. Therefore, eating it regularly may increase the number of calories you burn during the day ( 18 ,  20 ).
+Based on several studies, it appears that protein’s effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet ( 21 ,  22 ,  23 ,  24 ).
+Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake.
+
+4. Weigh Yourself Regularly
+Monitoring your weight by stepping on the scale on a regular basis may be a helpful tool for weight maintenance. This is because it can make you aware of your progress and encourage weight control behaviors ( 25 ).
+Those who weigh themselves may also eat fewer calories throughout the day, which is helpful for maintaining weight loss ( 26 ,  25 ).
+In one study, people who weighed themselves six days a week, on average, consumed 300 fewer calories per day than those who monitored their weight less frequently ( 26 ).
+How often you weigh yourself is a personal choice. Some find it helpful to  weigh in daily, while others are more successful checking their weight once or twice a week.
+Self-weighing may aid weight maintenance by keeping you aware of your progress and behaviors.
+
+5. Be Mindful of Your Carb Intake
+Weight maintenance may be easier to accomplish if you pay attention to the  types and  amounts of carbs that you eat.
+Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals.
+These foods have been stripped of their natural fiber, which is necessary to promote fullness. Diets that are low in fiber are associated with weight gain and obesity ( 27 ,  28 ,  29 ).
+Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term ( 30 ,  31 ).
+Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance ( 32 ).
+Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
+
+6. Lift Weights
+Reduced muscle mass is a common side effect of weight loss ( 33 ).
+It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day ( 34 ).
+Doing some type of  resistance training , such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate.
+Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass ( 6 ,  35 ,  36 ,  37 ).
+To receive these benefits, it is recommended to engage in strength training at least twice a week. Your training regimen should work all muscle groups for optimal results ( 38 ).
+Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
+
+7. Be Prepared for Setbacks
+Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout.
+However, the occasional slip up doesn’t mean you should throw your goals out the window. Simply move on and follow through with better choices.
+It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
+It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right away.
+
+8. Stick to Your Plan All Week Long (Even on Weekends)
+One habit that often leads to weight regain is eating healthy on weekdays and cheating on weekends.
+This mentality often leads people to binge on junk food, which can offset weight maintenance efforts.
+If it becomes a regular habit, you could gain back more weight than you lost in the first place ( 39 ).
+Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long term ( 40 ).
+One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2.2 kg) over one year, compared to those who allowed more flexibility on the weekends ( 40 ).
+Successful weight maintenance is easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.
+
+9. Stay Hydrated
+Drinking  water is helpful for weight maintenance for a few reasons.
+For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals ( 41 ,  42 ,  43 ).
+In one study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water ( 41 ).
+Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day ( 44 ,  45 ).
+Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.
+
+10. Get Enough Sleep
+Getting enough  sleep significantly affects weight control.
+In fact,  sleep deprivation  appears to be a major risk factor for weight gain in adults and may interfere with weight maintenance ( 46 ,  47 ,  48 ).
+This is partly due to the fact that inadequate sleep leads to higher levels of ghrelin, which is known as the hunger hormone because it increases appetite ( 47 ).
+Moreover, poor sleepers tend to have lower levels of  leptin, which is a hormone necessary for appetite control ( 47 ).
+Furthermore, those who sleep for short periods of time are simply tired and therefore less motivated to exercise and make healthy food choices.
+If you’re not sleeping enough, find a way to adjust your sleep habits. Sleeping for at least seven hours a night is optimal for weight control and overall health ( 49 ).
+Sleeping for healthy lengths of time may help with weight maintenance by keeping your energy levels up and hormones under control.
+
+11. Control Stress Levels
+Managing stress is an important part of controlling your weight.
+In fact, high stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress ( 50 ).
+Consistently elevated cortisol is linked to higher amounts of  belly fat, as well as increased appetite and food intake ( 50 ).
+Stress is also a common trigger for impulsive eating, which is when you eat even when you’re not hungry ( 51 ).
+Fortunately, there are many  things you can do to combat stress, including exercise, yoga and meditation.
+It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite.
+
+12. Find a Support System
+It can be difficult to maintain your weight goals alone.
+One strategy to overcome this is to find a support system that will hold you accountable and possibly partner up with you in your healthy lifestyle.
+A few studies have shown that having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a partner or spouse with similar healthy habits ( 52 ,  53 ).
+One of these studies examined the health behaviors of over 3,000 couples and found that when one person engaged in a healthy habit, such as exercise, the other was more likely to follow their example ( 53 ).
+Involving a partner or spouse in your healthy lifestyle may boost the likelihood that you will maintain your weight loss.
+
+13. Track Your Food Intake
+Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss ( 35 ,  54 ,  55 ,  56 ).
+Food trackers are helpful because they enhance your awareness of how much you are really eating, since they often provide specific information about how many calories and nutrients you consume.
+Additionally, many food-tracking tools allow you to log exercise, so you can ensure you’re getting the amount you need to maintain your weight.
+Here are some examples of  calorie counting websites and apps.
+Logging your food intake from day to day may help you maintain your weight loss by making you aware of how many calories and nutrients you’re eating.
+
+14. Eat Plenty of Vegetables
+Several studies link high vegetable intake to better weight control ( 57 ,  58 ,  59 ).
+For starters, vegetables are low in calories. You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients ( 40 ,  59 ,  60 ).
+Also, vegetables are high in  fiber, which increases feelings of fullness and may automatically reduce the number of calories that you eat during the day ( 61 ,  62 ,  63 ).
+For these weight control benefits, aim to consume a serving or two of vegetables at every meal.
+Vegetables are high in fiber and low in calories. Both of these properties may be helpful for weight maintenance.
+
+15. Be Consistent
+Consistency is key to keeping weight off.
+Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good.
+While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them.
+Your healthier lifestyle will be effortless, so you’ll be able to maintain your weight much more easily.
+Maintaining weight loss is simple when you are consistent with your new healthy habits, rather than going back to your old lifestyle.
+
+16. Practice Mindful Eating
+Mindful eating is the practice of listening to internal appetite cues and paying full attention during the eating process.
+It involves eating slowly, without distractions, and chewing food thoroughly so you can savor the aroma and taste of your meal.
+When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to recognize fullness and you may end up overeating ( 64 ,  65 ,  66 ).
+Studies show that mindful eating helps with weight maintenance by targeting behaviors that are commonly associated with weight gain, such as emotional eating ( 67 ,  68 ,  69 ).
+What’s more, those who eat mindfully may be able to maintain their weight without  counting calories  ( 69 ).
+Mindful eating is helpful for weight maintenance because it helps you recognize fullness and may prevent unhealthy behaviors that commonly lead to weight gain.
+
+17. Make Sustainable Changes to Your Lifestyle
+The reason why many people fail at maintaining their weight is because they follow unrealistic diets that are not feasible in the long term.
+They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally.
+Maintaining weight loss comes down to making sustainable changes to your lifestyle.
+This looks different for everyone, but essentially it means not being too restrictive, staying consistent and making healthy choices as often as possible.
+It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.
+
+The Bottom Line
+Diets can be restrictive and unrealistic, which often leads to weight regain.
+However, there are plenty of simple changes you can make to your habits that are easy to stick with and will help you maintain your weight loss in the long term.
+Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role.
+It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.
+
+References:
+
+https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
+https://www.healthline.com/nutrition/does-exercise-cause-weight-loss
+https://www.healthline.com/nutrition/10-ways-to-boost-metabolism
+https://www.ncbi.nlm.nih.gov/pubmed/25614205
+https://www.ncbi.nlm.nih.gov/pubmed/10610070
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
+https://www.ncbi.nlm.nih.gov/pubmed/19127177
+https://www.ncbi.nlm.nih.gov/pubmed/15561636
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578965/
+https://www.ncbi.nlm.nih.gov/pubmed/25458992
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726409/
+https://www.ncbi.nlm.nih.gov/pubmed/15883552
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pubmed/11836452
+https://www.healthline.com/nutrition/is-skipping-breakfast-bad
+https://www.ncbi.nlm.nih.gov/pubmed/24898236
+https://www.ncbi.nlm.nih.gov/pubmed/24825781
+https://www.ncbi.nlm.nih.gov/pubmed/15883552
+https://www.ncbi.nlm.nih.gov/pubmed/24918099/
+https://www.ncbi.nlm.nih.gov/pubmed/24949037
+https://www.ncbi.nlm.nih.gov/pubmed/19400750
+https://www.ncbi.nlm.nih.gov/pubmed/15466943
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
+https://www.ncbi.nlm.nih.gov/pubmed/18469287
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/18469287
+https://www.ncbi.nlm.nih.gov/pubmed/15466943
+https://www.ncbi.nlm.nih.gov/pubmed/18469287
+https://www.ncbi.nlm.nih.gov/pubmed/16002798
+https://www.ncbi.nlm.nih.gov/pubmed/20847729
+https://www.ncbi.nlm.nih.gov/pubmed/20565999
+https://www.ncbi.nlm.nih.gov/pubmed/19640952
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788086/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788086/
+https://www.healthline.com/health/diet-and-weight-loss/how-often-should-i-weigh-myself
+https://www.healthline.com/nutrition/good-carbs-bad-carbs
+https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight
+https://www.ncbi.nlm.nih.gov/pubmed/15797686
+https://www.ncbi.nlm.nih.gov/pubmed/12146567
+https://www.ncbi.nlm.nih.gov/pubmed/24030179
+https://www.ncbi.nlm.nih.gov/pubmed/24472635
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
+https://www.ncbi.nlm.nih.gov/pubmed/25466951
+https://www.ncbi.nlm.nih.gov/pubmed/17075583/
+https://www.healthline.comhttps://link.springer.com/article/10.2165/00007256-200636030-00005
+https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss
+https://www.ncbi.nlm.nih.gov/pubmed/19127177
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
+https://www.ncbi.nlm.nih.gov/pubmed/18356845
+https://www.ncbi.nlm.nih.gov/pubmed/8531622
+https://www.ncbi.nlm.nih.gov/pubmed/19204579
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/18589036
+https://www.ncbi.nlm.nih.gov/pubmed/17228036
+https://www.ncbi.nlm.nih.gov/pubmed/19661958
+https://www.ncbi.nlm.nih.gov/pubmed/18589036
+https://www.ncbi.nlm.nih.gov/pubmed/17519319
+https://www.ncbi.nlm.nih.gov/pubmed/14671205
+https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important
+https://www.healthline.com/nutrition/sleep-and-weight-loss
+https://www.ncbi.nlm.nih.gov/pubmed/18239586
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755992/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
+https://www.healthline.com/nutrition/leptin-101
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/
+https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/
+https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
+https://www.ncbi.nlm.nih.gov/pubmed/15796642
+https://www.ncbi.nlm.nih.gov/pubmed/25599511
+https://www.ncbi.nlm.nih.gov/pubmed/25599511
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248784/
+https://www.ncbi.nlm.nih.gov/pubmed/25220777
+https://www.healthline.com/nutrition/5-best-calorie-counters
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419346/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
+https://www.ncbi.nlm.nih.gov/pubmed/16002825
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
+https://www.ncbi.nlm.nih.gov/pubmed/24667750
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.comhttp://jn.nutrition.org/content/130/2/272S.full
+https://www.ncbi.nlm.nih.gov/pubmed/11396693
+http://www.sciencedirect.com/science/article/pii/S0899900704003041
+https://www.healthline.com/nutrition/mindful-eating-guide
+https://www.ncbi.nlm.nih.gov/pubmed/23219989
+https://www.ncbi.nlm.nih.gov/pubmed/23446890
+https://www.ncbi.nlm.nih.gov/pubmed/17010237
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046117/
+https://www.ncbi.nlm.nih.gov/pubmed/26627097
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607652/
+https://www.healthline.com/nutrition/7-ways-to-lose-weight-without-counting-calories
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607652/

articles/article1033.txt

@@ -0,0 +1,226 @@
+Title: 10 Natural Ways to Build Healthy Bones
+
+The foods you eat, including vegetables and protein, and the physical activity you engage in, such as strength training, can help support and maintain bone health and density.
+Building healthy bones is extremely important.
+Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
+If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily ( 1 ).
+Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
+Here are 10 natural ways to build healthy bones.
+
+1. Eat Lots of Vegetables
+Vegetables are great for your bones.
+They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage ( 2 ).
+Vegetables also seem to increase bone mineral density, also known as bone density.
+Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
+A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults ( 3 ,  4 ,  5 ).
+Eating lots of vegetables has also been found to benefit older women.
+A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them ( 6 ).
+One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone ( 7 ).
+In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover ( 8 ).
+Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.
+
+2. Perform Strength Training and Weight-Bearing Exercises
+Engaging in specific types of exercise can help you build and maintain strong bones.
+One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
+Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth ( 9 ,  10 ).
+In addition, it can be extremely beneficial for preventing bone loss in older adults.
+Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and  inflammation  ( 11 ,  12 ,  13 ,  14 ).
+However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months ( 15 ).
+Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer ( 16 ,  17 ,  18 ,  19 ,  20 ).
+One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip ( 21 ).
+Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
+
+3. Consume Enough Protein
+Getting enough  protein  is important for healthy bones. In fact, about 50% of bone is made of protein.
+Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown ( 22 ).
+However, concerns have also been raised that  high-protein diets  leach calcium from bones in order to counteract increased acidity in the blood.
+Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake ( 23 ,  24 ).
+In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein ( 25 ,  26 ,  27 ).
+In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body ( 27 ).
+What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
+In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day ( 28 ).
+A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
+
+4. Eat High-Calcium Foods Throughout the Day
+Calcium  is the most important mineral for bone health, and it’s the main mineral found in your bones.
+Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
+The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg ( 29 ).
+However, the amount of calcium your body actually absorbs can vary greatly.
+Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
+Therefore, it’s best to spread your calcium intake throughout the day by including one  high-calcium food from this list  at each meal.
+It’s also best to get calcium from foods rather than supplements.
+A recent 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease ( 30 ).
+Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.
+
+5. Get Plenty of Vitamin D and Vitamin K
+Vitamin D  and vitamin K are extremely important for building strong bones.
+Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases ( 31 ).
+Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough ( 32 ,  33 ).
+Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide ( 34 ).
+You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
+Vitamin K2  supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
+The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
+A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 ( 35 ).
+Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women ( 36 ,  37 ,  38 ,  39 ).
+In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months ( 39 ).
+However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto ( 40 ).
+Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.
+
+6. Avoid Very Low-Calorie Diets
+Dropping  calories  too low is never a good idea.
+In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
+Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals ( 41 ,  42 ,  43 ,  44 ).
+In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training ( 44 ).
+To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
+Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health.
+
+7. Consider Taking a Collagen Supplement
+While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
+Collagen  is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
+Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
+Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well ( 45 ,  46 ).
+A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown ( 46 ).
+Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.
+
+8. Maintain a Stable, Healthy Weight
+In addition to eating a nutritious diet,  maintaining a healthy weight  can help support bone health.
+For example, being underweight increases the risk of osteopenia and osteoporosis.
+This is especially the case in  postmenopausal  women who have lost the bone-protective effects of estrogen.
+In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group ( 47 ,  48 ).
+On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight ( 49 ,  50 ).
+While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals ( 51 ).
+Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
+One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a person’s lifetime ( 52 ).
+Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.
+Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
+
+9. Include Foods High in Magnesium and Zinc
+Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
+Magnesium  plays a key role in converting vitamin D into the active form that promotes calcium absorption ( 53 ).
+
+An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily ( 54 ).
+
+Although magnesium is found in small amounts in most foods, there are only a few  excellent food sources . Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
+
+Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
+
+In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
+
+Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults ( 55 ,  56 ).
+
+Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.
+
+
+Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.
+
+10. Consume Foods High in Omega-3 Fats
+
+Omega-3 fatty acids  are well known for their anti-inflammatory effects.
+
+They’ve also been shown to help protect against bone loss during the aging process ( 57 ,  58 ,  59 ).
+
+In addition to including omega-3 fats in your diet, it’s also important to make sure your  balance of omega-6 to omega-3 fats  isn’t too high.
+
+In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats ( 58 ).
+
+Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.
+
+In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation ( 59 ).
+
+Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.
+
+
+Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.
+
+
+The Bottom Line
+
+Bone health is important at all stages of life.
+
+However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced.
+
+Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it’s never too early to start.
+
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pubmed/21520276
+https://www.ncbi.nlm.nih.gov/pubmed/26358868
+https://www.ncbi.nlm.nih.gov/pubmed/20519562
+https://www.ncbi.nlm.nih.gov/pubmed/19478471
+https://www.ncbi.nlm.nih.gov/pubmed/15375600
+https://www.ncbi.nlm.nih.gov/pubmed/19240657
+https://www.ncbi.nlm.nih.gov/pubmed/8852944
+https://www.ncbi.nlm.nih.gov/pubmed/25856221
+https://www.ncbi.nlm.nih.gov/pubmed/25198222
+https://www.ncbi.nlm.nih.gov/pubmed/22246217
+https://www.healthline.com/nutrition/anti-inflammatory-diet-101
+https://www.ncbi.nlm.nih.gov/pubmed/25322335
+https://www.ncbi.nlm.nih.gov/pubmed/17724395
+https://www.ncbi.nlm.nih.gov/pubmed/17140871
+https://www.ncbi.nlm.nih.gov/pubmed/23623588
+https://www.ncbi.nlm.nih.gov/pubmed/26226987
+https://www.healthline.comhttp://cals.arizona.edu/cpan/files/Metcalfe%20ACSM%20final%20article.pdf
+https://www.ncbi.nlm.nih.gov/pubmed/20013013
+https://www.ncbi.nlm.nih.gov/pubmed/25166042
+https://www.ncbi.nlm.nih.gov/pubmed/23287836
+https://www.ncbi.nlm.nih.gov/pubmed/21424279
+https://www.ncbi.nlm.nih.gov/pubmed/26092649
+https://www.healthline.com/nutrition/how-much-protein-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/12612169
+https://www.healthline.com/nutrition/is-too-much-protein-bad-for-you
+https://www.ncbi.nlm.nih.gov/pubmed/9614169
+https://www.ncbi.nlm.nih.gov/pubmed/23873776
+https://www.ncbi.nlm.nih.gov/pubmed/26334651
+https://www.ncbi.nlm.nih.gov/pubmed/11914191
+https://www.ncbi.nlm.nih.gov/pubmed/24552750
+https://www.ncbi.nlm.nih.gov/pubmed/24552750
+https://www.ncbi.nlm.nih.gov/pubmed/21611972
+https://www.healthline.com/nutrition/is-dairy-good-for-your-bones
+https://www.ncbi.nlm.nih.gov/pubmed/25713787
+https://www.healthline.com/nutrition/15-calcium-rich-foods
+https://www.ncbi.nlm.nih.gov/pubmed/27729333
+https://www.healthline.com/nutrition/vitamin-d-101
+https://www.ncbi.nlm.nih.gov/pubmed/18400738
+https://www.ncbi.nlm.nih.gov/pubmed/26465394
+https://www.ncbi.nlm.nih.gov/pubmed/26538987
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4143492/
+https://www.healthline.com/nutrition/vitamin-k2
+https://www.ncbi.nlm.nih.gov/pubmed/23140417
+https://www.ncbi.nlm.nih.gov/pubmed/19450370
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042573/
+https://www.ncbi.nlm.nih.gov/pubmed/26875489
+https://www.ncbi.nlm.nih.gov/pubmed/23702931
+https://www.ncbi.nlm.nih.gov/pubmed/23702931
+https://www.ncbi.nlm.nih.gov/pubmed/19937427
+https://www.healthline.com/nutrition/how-many-calories-per-day
+https://www.ncbi.nlm.nih.gov/pubmed/1315653
+https://www.ncbi.nlm.nih.gov/pubmed/18809812
+https://www.ncbi.nlm.nih.gov/pubmed/26332798
+https://www.ncbi.nlm.nih.gov/pubmed/9258265
+https://www.ncbi.nlm.nih.gov/pubmed/9258265
+https://www.healthline.com/nutrition/collagen
+https://www.ncbi.nlm.nih.gov/pubmed/11071580
+https://www.ncbi.nlm.nih.gov/pubmed/8625373
+https://www.ncbi.nlm.nih.gov/pubmed/8625373
+https://www.healthline.com/nutrition/maintain-weight-loss
+https://www.healthline.com/nutrition/11-natural-menopause-tips
+https://www.ncbi.nlm.nih.gov/pubmed/10469292
+https://www.ncbi.nlm.nih.gov/pubmed/19147974
+https://www.ncbi.nlm.nih.gov/pubmed/26588353
+https://www.ncbi.nlm.nih.gov/pubmed/26332401
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016235/
+https://www.ncbi.nlm.nih.gov/pubmed/21852813
+https://www.healthline.com/nutrition/10-proven-magnesium-benefits
+https://www.ncbi.nlm.nih.gov/pubmed/2787312
+https://www.ncbi.nlm.nih.gov/pubmed/24500155
+https://www.healthline.com/nutrition/10-foods-high-in-magnesium
+https://www.ncbi.nlm.nih.gov/pubmed/26491117
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4469220/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.ncbi.nlm.nih.gov/pubmed/25285409
+https://www.ncbi.nlm.nih.gov/pubmed/15817874
+https://www.ncbi.nlm.nih.gov/pubmed/17227589
+https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
+https://www.ncbi.nlm.nih.gov/pubmed/15817874
+https://www.ncbi.nlm.nih.gov/pubmed/17227589

articles/article1034.txt

@@ -0,0 +1,76 @@
+Title: Does Cinnamon Trigger Acid Reflux? All You Need to Know
+
+There’s no concrete evidence that cinnamon helps reduce or worsen acid reflux. Some studies suggest it may be helpful with related conditions like heartburn or indigestion, but more research is needed to verify this.
+If you’ve ever felt a burning sensation in your chest during or after eating, you’ve likely experienced acid reflux. This uncomfortable, frustrating condition is caused by stomach acid moving up into your esophagus.
+Diet, stress, body weight, smoking, pregnancy, and other lifestyle factors may trigger it. In particular, the foods and spices you eat may cause acid reflux or worsen its symptoms.
+In addition, acid reflux can be a symptom of  gastroesophageal reflux disease (GERD) , which affects over  25%  of the North American population.
+Cinnamon is one of the world’s most popular spices and is widely debated as a cure or cause of acid reflux. As such, you may wonder whether to eat it if you have this condition.
+This article explains whether cinnamon causes or treats acid reflux.
+
+What is cinnamon?
+Cinnamon is a popular spice used in many cultural dishes around the world. It’s commonly used in desserts, breakfast dishes, and warm beverages.
+It’s also beneficial for your health thanks to its polyphenol plant compounds, which have anti-inflammatory and antioxidant properties. In particular, it’s  high  in cinnamic acid, cinnamaldehyde, and various  flavonoids .
+The most widely available type is  cassia cinnamon , which is usually more processed and contains fewer antioxidants. On the other hand,  Ceylon cinnamon  is considered “true” cinnamon. It contains more antioxidants but is hard to find in most stores.
+
+Does cinnamon cause or cure acid reflux?
+To date, no research suggests that cinnamon causes or exacerbates acid reflux.
+However, A  2021 study  did find that cinnamon may help with  functional dyspepsia  or indigestion.
+One  2020 Iranian study  that looked at the spices pepper, curry,  ginger ,  turmeric , and cinnamon found that those people who ate spicy foods containing these spices experienced more  heartburn, which is caused by acid reflux.  That said, given that the study was not conducted in the United States, it’s possible population differences had an affect on the results.
+That said, it’s not common for people to consume cinnamon by itself. It’s usually used in small quantities and often served with other triggering foods, which makes it difficult to tie it directly to worsened symptoms. More research is needed to understand whether cinnamon itself can either trigger or cure acid reflux.
+There’s no direct evidence to suggest that cinnamon cures acid reflux. Therefore, it’s best to work with your healthcare professional to find  more effective treatments .
+However, triggers of acid reflux are  highly individual , and what affects one person may not affect another. Therefore, it’s important to pay attention to your own eating habits to determine whether cinnamon or other foods trigger your symptoms.
+If you think that cinnamon may be worsening your symptoms, try eliminating it from your diet for 3–4 weeks. If your symptoms improve, you may want to limit or completely avoid this spice. If your symptoms don’t improve, you can reintroduce it to your diet.
+Until more research is available, it’s best to  listen to your body  and only eliminate foods that worsen your acid reflux symptoms.
+If you’re not sure where to start, consult a doctor or registered dietitian to help determine the best course of action.
+
+Tips to managing acid reflux
+Learning to manage acid reflux is important for your comfort and health. Untreated, ongoing acid reflux  can lead  to serious conditions like  Barrett’s esophagus ,  esophageal cancer ,  difficulty swallowing , and chronic pain.
+Some helpful lifestyle tips for managing your acid reflux include reducing trigger foods, quitting smoking, limiting alcohol, and eating smaller portions more frequently.
+If your symptoms continue or worsen, speak with your doctor for personalized recommendations, which may include over-the-counter or prescription medication and — in rare cases — surgery.
+Learn more:  8 home remedies for acid reflux/GERD  and  14 ways to prevent heartburn and acid reflux (GERD) .
+
+Frequently asked questions
+The  Iranian study  examined pepper, curry, ginger, turmeric, and cinnamon. However, there’s little other data on specific spices that may trigger acid reflux. Most recommendations focus on avoiding spicy foods in general.
+No foods can make acid reflux go away entirely, but some can help reduce it. These include cruciferous vegetables and leafy greens, non-citrus fruits, oatmeal,  healthy fats  like avocado, and more.
+Learn more:  Foods to help your acid reflux .
+There’s no evidence to suggest that cinnamon causes  gastritis . In fact, one animal  2022 study  found that cassia cinnamon might actually be helpful in relieving  gastritis  symptoms. However, more human research is needed to verify this.
+
+The bottom line
+If you’ve ever experienced acid reflux, you’ll know that the foods you eat are one of the main culprits.
+Like  many spices , cinnamon has been said to worsen acid reflux symptoms, especially when eaten in large amounts. However, no research currently proves that cinnamon causes or worsens acid reflux.
+It’s likewise unlikely to alleviate this condition.
+That said, people with acid reflux have different triggers. If you suspect  cinnamon  is causing your acid reflux, try eliminating it from your diet for 3 to 4 weeks to see if your symptoms subside.
+For most people, trial and error with lifestyle changes will help you identify triggers and best manage acid reflux.
+Try this today:  Each day, keep track of all the food you eat in a journal. Whenever your acid reflux symptoms arise, highlight the corresponding meal. After 3 weeks, see if you can pinpoint potential triggers, then discuss them with your doctor.
+
+References:
+
+https://www.healthline.com/health/gerd
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140167/
+https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2021.600139/full
+https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know
+https://www.healthline.com/nutrition/ceylon-vs-cassia-cinnamon/
+https://www.healthline.com/nutrition/ceylon-vs-cassia-cinnamon
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8137295/
+https://www.healthline.com/health/functional-dyspepsia/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31473738/
+https://www.healthline.com/health/digestive-health/ginger-for-acid-reflux/
+https://www.healthline.com/health/digestive-health/turmeric-acid-reflux/
+https://www.healthline.com/health/gerd/heartburn-vs-acid-reflux
+https://www.healthline.com/nutrition/heartburn-acid-reflux-remedies
+https://www.healthline.comhttps://journals.lww.com/ajg/fulltext/2022/01000/acg_clinical_guideline_for_the_diagnosis_and.14.aspx
+https://www.healthline.com/health/mind-body/body-awareness/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5993040/
+https://www.healthline.com/health/barretts-esophagus
+https://www.healthline.com/health/esophageal-cancer/
+https://www.healthline.com/health/gerd/dysphagia/
+https://www.healthline.com/health/gerd/home-remedies
+https://www.healthline.com/nutrition/heartburn-acid-reflux-remedies
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31473738/
+https://www.healthline.com/nutrition/healthy-vs-unhealthy-fats/
+https://www.healthline.com/health/gerd/diet-nutrition
+https://www.healthline.com/health/gastritis
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949351/
+https://www.healthline.com/health/gastritis/
+https://www.healthline.com/nutrition/10-healthy-herbs-and-spices
+https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon

articles/article1035.txt

@@ -0,0 +1,143 @@
+Title: What Is Giloy? Nutrients, Benefits, Downsides, and More
+
+No matter what ails you, chances are there’s an herbal remedy for it. However, what if one herb could treat nearly every condition?
+Giloy might be one to consider. It’s a climbing shrub and an essential herb in Ayurvedic medicine. People take it to support general wellness and treat a wide range of conditions, including fever, infections, and diabetes.
+Here’s a look at the research behind this herbal supplement and our recommendations about whether it’s worth taking.
+
+What is giloy?
+Giloy ( Tinospora cordifolia ) is a climbing shrub that grows on other trees, from the botanical family  Menispermaceae . The plant is native to India but also found in China and tropical areas of Australia and Africa ( 1 ,  2 ,  3 ).
+It’s considered an essential herbal plant in Ayurvedic and folk medicine, where people use it as a treatment for a wide range of health conditions ( 1 ,  2 ).
+All parts of the plant are used in Ayurvedic medicine. However, the stem is thought to have the most beneficial compounds. The Ayurvedic Pharmacopoeia of India has approved the plant’s stem for use in medicine ( 1 ).
+Giloy is also called giloe, guduchi, and amrita, among other names. The word “giloe” is a Hindu mythological term. It refers to a mythical heavenly elixir that keeps celestial beings eternally young ( 1 ).
+In Sanskrit, “guduchi” means something that protects the whole body, and “amrita” means immortality ( 1 ).
+Traditionally, giloy is used to treat ( 1 ,  3 ):
+fever
+urinary problems
+asthma
+dysentery
+diarrhea
+skin infections
+Hansen’s disease (formerly called leprosy)
+diabetes
+gout
+jaundice
+anorexia
+eye conditions
+Giloy ( T. cordifolia ) is a climbing shrub and an essential herb in Ayurvedic medicine. All parts of this plant are thought to have health benefits. People have long used it to treat a wide range of issues, including fever, infections, diarrhea, and diabetes.
+
+Active compounds
+The wide range of uses and potential health benefits from giloy come from numerous beneficial plant compounds found throughout the plant.
+Researchers have identified four major classes of compounds in giloy ( 3 ):
+terpenoids
+alkaloids
+lignans
+steroids
+Terpenoids are one of the largest classes of active compounds found in plants. They often contribute to plants’ fragrance, taste, and color. Lab tests on terpenoid compounds show they have antimicrobial, antiviral, anticancer, and antidiabetic properties ( 4 ).
+Alkaloids are compounds that give some plants their bitter taste. Plant alkaloids are used as a model to make many types of prescription medicines.
+They’re known to have therapeutic benefits for ( 5 ):
+blood pressure
+pain relief
+cancer
+malaria
+intestinal spasms
+At the right doses, alkaloids are powerful chemicals. Interestingly, since ancient times, people have used plant alkaloids as remedies for illnesses and as poisons ( 5 ).
+Lignans are compounds found mostly in fibrous plants. They’re known to prevent the growth of viruses, fungi, and other microbes ( 6 ).
+Research also suggests they have antioxidant and anti-inflammatory properties, which means they might protect cells from oxidative damage ( 6 ).
+Lignans are especially interesting because research has found they can slow the growth of or even kill some types of cancer cells in lab tests ( 6 ).
+Steroid compounds in plants may also have potential benefits for ( 7 ):
+skin health
+wound healing
+cardiovascular health
+Some have a similar chemical structure to cholesterol. As such, they may compete with cholesterol for absorption in your intestine. This may help reduce cholesterol levels in your blood ( 8 ).
+Giloy is a source of many important plant compounds, namely terpenoids, alkaloids, lignans, and steroids. Lab studies suggest these compounds have antimicrobial, anti-inflammatory, antioxidant, and antidiabetic properties, among other benefits.
+
+Potential benefits of giloy
+Research on giloy suggests that it might have health benefits. However, it’s important to note that most research measured the effects of giloy in rats or cells in a lab. There are few human studies, so it’s not clear whether the benefits would apply to people ( 3 ).
+Giloy might be helpful for those with diabetes or who are at risk of  heart disease .
+Several studies done on animals and on cells in the lab show that giloy reduces blood sugar by making cells less insulin resistant. It also may reduce cholesterol levels in lab animals ( 3 ,  9 ,  10 ,  11 ,  12 ).
+However, it’s important to note that the animal study used a multi-herb formula that included seven other herbs in addition to giloy. Because of this, it’s unclear whether the potential benefits came from giloy or another herb.
+One of the alkaloid compounds in giloy is  berberine . It’s a traditional herbal remedy that human studies have shown reduces blood sugar. Berberine works in a similar way to the diabetes medication metformin ( 13 ,  14 ).
+Berberine may be as effective as some medications at helping reduce not only blood sugar but also LDL (bad) cholesterol and blood pressure ( 13 ).
+Berberine and other alkaloids in giloy might account for some of the results seen in lab tests.
+Lab studies on giloy show that it has  antioxidant  effects, which means that it can help protect cells from oxidative damage ( 11 ,  15 ).
+When tested on breast, prostate, and ovarian cancer cells in the lab, certain compounds from giloy show anticancer potential ( 15 ).
+Taking giloy might help boost your immune system against allergies, too. A study including 75 people with  hay fever  allergies found that giloy helped alleviate their symptoms, including runny and stuffy nose ( 16 ).
+Notably, 83% of people said they experienced complete relief from sneezing after taking giloy ( 16 ).
+Certain compounds in giloy can also stimulate your immune system and protect you from bacteria and other pathogens ( 15 ,  17 ,  18 ).
+It’s able to prevent the growth of  Klebsiella pneumoniae ,  E. coli ,  Pseudomonas spp ., and  Proteus spp.  ( 16 ).
+It seems to kill larger pathogens, too. One study compared a  T. cordifolia  lotion with permethrin, a medication to treat  scabies , which is an itchy rash caused by tiny mites that infest your skin. The study found that both treatments worked equally well to kill the scabies and clear the rash ( 18 ).
+Studies show giloy can be helpful for seasonal allergies and to treat a skin rash called scabies. It might have benefits for diabetes and high cholesterol, but there aren’t any studies in humans that show if it works, or if so, how well.
+
+Downsides of using giloy
+There don’t seem to be any risks associated with giloy in healthy people, as long as you take it at the dose recommended on the product label or by a health professional. However, it may not be a good choice for certain people.
+Because it has the potential to lower blood sugar, you should be cautious with this herb if you take medications to lower your glucose. You might have a low blood sugar ( hypoglycemic ) reaction.
+Giloy could also potentially cause problems if you have an autoimmune disease, like rheumatoid arthritis, lupus, or Crohn’s disease. This is because of its stimulating effects on the immune system ( 17 ).
+With autoimmunity, your immune system is already overstimulated. That causes it to attack certain healthy cells instead of harmful pathogens.
+Finally, giloy isn’t recommended for pregnant or lactating people. This is because not enough is known about how it works in humans. Talk with a healthcare professional if you’re considering taking it.
+We always recommend being cautious with herbal remedies. Just because they’re natural doesn’t always make them safe. Some can interact with certain medications or have unwanted side effects.
+Before taking giloy or any other over-the-counter treatment, it’s best to check with a doctor.
+Giloy isn’t known to have any safety issues in healthy people, but be aware it might interact with some medications or certain health conditions, like autoimmune diseases. You should avoid giloy if you’re pregnant or breastfeeding.
+
+How to use giloy
+Stores sell giloy as a supplement in pill or capsule form. Because each manufacturer’s preparation can differ, you should take it according to the directions on the label.
+You can also buy dried giloy powder as well as a  tincture  or juice made from the roots and stems. To use it, mix the recommended amount with water.
+If your dermatologist has diagnosed you with a scabies rash and prescribed permethrin cream, you can ask about substituting this with a giloy or  Tinospora cordifolia  lotion, cream, or ointment.
+Keep in mind that, as a supplement, giloy isn’t regulated the same way as a medication, so there’s no guarantee you’re getting the amount of active ingredient you might need.
+You can take giloy as a pill, capsule, powder, or tincture. For skin conditions like scabies, look for it in a cream or lotion. Because different brands can vary, take it according to the directions on the container.
+
+The bottom line
+People have used giloy for many years in traditional medicine, including Ayurvedic medicine in India. It might be helpful if you want to support your immune system, fight off hay fever symptoms, or maintain healthy blood sugar levels.
+Unfortunately, there aren’t many studies to show if or how well it works in people. Some small studies in humans have focused on treating allergy symptoms or an itchy scabies rash.
+It’s probably safe for most people to take giloy, as long as you follow the directions on the product label.
+We don’t recommend it for people who are pregnant or breastfeeding. Be aware that if you take medicine to lower your blood sugar or if you have an autoimmune disease, giloy might cause an unwanted reaction.
+It’s always a good idea to talk with a healthcare professional before taking any herbal supplements.
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3644751/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827274/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3644751/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924974/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827274/
+https://www.healthline.com/health/diabetes
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827274/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7120914/
+https://www.healthline.comhttps://link.springer.com/chapter/10.1007/978-981-15-2361-8_5
+https://www.healthline.comhttps://link.springer.com/chapter/10.1007/978-981-15-2361-8_5
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/16311631/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/16311631/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/16311631/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8150896/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456237/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827274/
+https://www.healthline.com/health/heart-disease
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827274/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/23290487/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608290/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15525451/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/19761040/
+https://www.healthline.com/nutrition/berberine-powerful-supplement
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839379/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30393248/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839379/
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15525451/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885194/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885194/
+https://www.healthline.com/health/hay-fever-symptoms
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15619563/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/15619563/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885194/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3348544/#idm140467543139312title
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3643341/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885194/
+https://www.healthline.com/health/scabies
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3643341/
+https://www.healthline.com/health/hypoglycemia
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3348544/#idm140467543139312title
+https://www.healthline.com/health/what-is-a-tincture

articles/article1036.txt

@@ -0,0 +1,63 @@
+Title: What Is a Good Oyster Sauce Substitute? 6 Options
+
+You can substitute oyster sauce for vegan, vegetarian, or gluten-free diets. Options may include fish, soy, teriyaki, and other sauces.
+If you’re making a dish that calls for oyster sauce but don’t have any on hand — or, conversely, don’t eat seafood — you can substitute other condiments.
+Oyster sauce is a sweet and salty condiment made primarily from oyster juices, salt, and sugar. It also boasts umami, which is a savory, tangy flavor.
+It’s commonly used in Asian cuisines, including Chinese and Thai dishes, for stir-fries, meat marinades, and dipping sauces.
+Oyster sauce’s flavor is somewhere between fish sauce and soy sauce. Its consistency is thick and syrupy, and it’s dark brown in color. A good substitute should capture these flavors and textures as much as possible.
+Here are 6 scrumptious oyster sauce substitutes.
+
+1. Fish sauce
+Although it’s not a perfect substitute, you can use fish sauce in place of oyster sauce in some recipes.
+This sauce, made from  fermented  fish, has a thinner consistency and fishier taste than oyster sauce. It’s also saltier and less sweet.
+Fish sauce may be particularly suitable for flavorful dishes that wouldn’t be overpowered by it, or which already have a fishy taste, such as stir-fried  fish .
+
+2. Soy sauce
+Soy sauce is an easy substitute for oyster sauce since it’s a common pantry staple. It’s also vegan and vegetarian, making it suitable for those who don’t eat seafood.
+However,  soy sauce  is saltier and thinner than oyster sauce. If you use it in a recipe that calls for oyster sauce, consider adding sugar to sweeten it. You should also use less of it than what is specified for oyster sauce to avoid making the dish too salty.
+Sweet soy sauce, also known as Indonesian kecap manis, is an even more fitting substitute and can be found at specialty stores or Asian food markets. If you need a gluten-free option,  tamari  is a gluten-free soy sauce made from fermented soybeans.
+Shop for sweet soy sauce (kecap manis) online.
+
+3. Hoisin sauce
+Hoisin sauce is a delicious Chinese condiment with a thick consistency and hints of umami, sweet, and tangy tastes. It’s reminiscent of barbecue sauce and can be made with varying ingredients, such as vinegar, chili paste, and  garlic .
+Since it has a similar consistency as oyster sauce, hoisin sauce can usually be substituted in a 1-to-1 ratio. However, it may have a more potent flavor depending on its ingredients, in which case you may want to use a smaller amount.
+Consider using hoisin sauce in place of oyster sauce for stir-fries and marinades. It’s typically suitable for vegan or  vegetarian  recipes.
+
+4. Worcestershire sauce with soy sauce
+Worcestershire sauce is made from anchovies, while oyster sauce is made from oysters. Both have an  umami taste  from these ingredients and can be used interchangeably, with some modifications.
+To make it a suitable substitute for oyster sauce, mix Worcestershire sauce with soy sauce and sugar and use it in small amounts.
+If you’re making a stir-fry or marinade, start with mostly soy sauce, mix in a  little sugar , then add a few drops of Worcestershire to finish it off. This mixture should contribute a burst of flavor without overpowering the dish.
+
+5. Teriyaki sauce
+Since it has a similar consistency, teriyaki sauce works in place of oyster sauce in a pinch. It’s sweeter than oyster sauce because it’s made with sugar, soy sauce, and sake or mirin.
+In particular, teriyaki sauce makes a good substitute for oyster sauce in  noodle dishes  and stir-fries. You can also use it in marinades and dipping sauces.
+
+6. Vegan mushroom sauce
+For an oyster sauce substitute that doesn’t use fish or animal products, try making one with mushrooms since they provide a delicious umami flavor.
+Soy and hoisin sauces are also usually  vegan , but some people enjoy making their own mushroom-based “oyster” sauce. In addition, you may be able to find premade mushroom “oyster” sauces in specialty stores.
+These sauces typically call for dried mushrooms or mushroom broth cubes, soy sauce, sugar, and cornstarch. Check out  this vegan recipe  for details.
+Alternatively, shop for mushroom “oyster” sauce online.
+
+The bottom line
+Oyster sauce is a delicious addition to numerous Chinese,  Thai , and other Asian dishes. However, you may not always have it on hand.
+Luckily, there are several possible substitutes for this condiment. Some offer similar textures, while others almost match the taste of oyster sauce. There are also options for vegan, vegetarian, or  gluten-free  diets.
+Try this today:  A quick stir-fry works great with some of the oyster sauce substitutes mentioned above. Check out  this article  for recipe ideas.
+
+References:
+
+https://www.healthline.com/nutrition/8-fermented-foods
+https://www.healthline.com/nutrition/11-health-benefits-of-fish
+https://www.healthline.com/nutrition/is-soy-sauce-bad-for-you
+https://www.healthline.com/nutrition/what-is-tamari
+https://www.amazon.com/s?k=kecap+manis&linkCode=ll2&tag=nutrition-oyster-sauce-substitute-20&linkId=45fb09d5d33fa17f9d3a6d0c9cf00183&language=en_US&ref_=as_li_ss_tl&ascsubtag=null&correlationId=null
+https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
+https://www.healthline.com/nutrition/vegetarian-diet-plan
+https://www.healthline.com/nutrition/umami-foods
+https://www.healthline.com/nutrition/how-much-sugar-per-day
+https://www.healthline.com/nutrition/soba-noodles
+https://www.healthline.com/nutrition/vegan-diet-guide
+https://www.healthline.comhttps://woonheng.com/vegan-stir-fry-sauce/
+https://www.amazon.com/s?k=mushroom+oyster+sauce&linkCode=ll2&tag=nutrition-oyster-sauce-substitute-20&linkId=683d3716e9d9e18d5d455dcdd03682b2&language=en_US&ref_=as_li_ss_tl&ascsubtag=null&correlationId=null
+https://www.healthline.com/nutrition/is-thai-food-healthy
+https://www.healthline.com/nutrition/gluten-free-diet
+https://www.healthline.com/nutrition/healthy-stir-fry

articles/article1037.txt

@@ -0,0 +1,148 @@
+Title: 10 Healthy and Affordable Frozen Foods
+
+If you have a hectic lifestyle, you’re probably used to juggling several things at a time. For many people, this means cooking often ends up at the bottom of the to-do list.
+Not having enough time to regularly prepare home-cooked meals can be a setback to healthy eating.
+Luckily, nowadays you can find plenty of healthy frozen foods that may help you enjoy a nutritious, affordable meal that’s very quick and easy to prepare.
+In this list I’ve included some of my freezer staples along with other healthy and affordable frozen food choices.
+
+1. Fruits and vegetables
+Frozen vegetables  and fruits are common go-tos for stocking the freezer — and for good reason.
+They’re packed with vitamins, minerals, and  fiber  and have a longer shelf life than fresh produce. Additionally, they’re sometimes cheaper than their fresh counterparts — especially when it comes to produce that’s out of season.
+Additionally, research has consistently shown that frozen fruits and vegetables don’t have a lower nutritional quality than fresh. In fact, in some cases, freezing may even improve nutritional quality ( 1 ,  2 ,  3 ,  4 ).
+Try blending a handful of frozen  berries  into a smoothie for an antioxidant-rich snack or stir-frying some mixed vegetables for a nutritious lunch or dinner.
+Frozen fruits and vegetables are a healthy and affordable way to increase your daily vitamin, mineral, and fiber intake.
+
+2. Falafel
+Falafel  is a Middle Eastern dish popular among vegans and vegetarians. It’s made out of chickpeas (also called garbanzo beans), which are a rich source of plant-based protein and fiber ( 5 ).
+Just a 2-ounce (56-gram) serving of about three small falafel patties can add 12 grams of protein and 5 grams of fiber to your meal. These nutrients help with appetite control and blood sugar management ( 6 ,  7 ).
+Since it’s precooked, frozen falafel is also very easy to prepare and can be ready in less than 10 minutes. However, it’s traditionally fried before being frozen, so, as with other  fried foods , you might not want to eat it on a daily basis.
+You can enjoy falafel by itself with a side of tzatziki or hummus or add it to a number of dishes. I mostly add it to salads and bowls.
+Frozen falafel is an easy and convenient way to improve your meal’s nutritional quality.
+
+3. Edamame
+Another frozen food you’ll always find in my freezer is  edamame , immature soybeans that you steam or boil for a couple of minutes while they’re still in their pods.
+Being a  soy  product, edamame is also rich in plant-based protein, fiber, and isoflavones — the compounds that may be behind most of soy’s health benefits.
+Research has linked soy isoflavones with beneficial effects on many aspects of health, including ( 8 ,  9 ,  10 ,  11 ,  12 ):
+heart health
+weight control
+certain types of cancer
+type 2 diabetes
+menopausal symptoms
+As with falafel, you may enjoy edamame as a side dish or as part of a salad or bowl. Personally, I tend to snack on it while watching movies or as a midnight snack when I’m working late.
+Edamame is another plant-based food rich in protein and fiber that makes for a quick, nutritious snack or side dish.
+
+4. Turkey meatballs
+As a person who doesn’t like to cook, I find that having a couple of frozen animal-based protein sources at hand really does the trick for me. If you’re looking to reduce your  red meat  intake, turkey meatballs may work for you too.
+Like chicken,  turkey  has a high quality protein content, meaning that it contains all the essential amino acids. It also contains very little fat, especially if you don’t eat the skin, as is the case with meatballs ( 13 ).
+The most convenient aspect of frozen turkey meatballs is that they don’t even need to be thawed before you cook them. Instead, you can just place them straight into the oven, the microwave, the air fryer, or a pan on the stovetop and cook them as directed.
+Finally, keep in mind that meatballs are not just meant to be eaten with spaghetti. Try having them with a side of rice and veggies for a balanced meal.
+Frozen turkey meatballs are another poultry meat you can prepare in no time without breaking the bank.
+
+5. Chicken or fish patties
+Like turkey meatballs,  chicken  or fish patties are convenient and easy-to-make alternatives to red meat. They also tend to cost less than red meat products.
+Both chicken and fish are excellent sources of high quality protein. Chicken is also a good source of B vitamins, iron, and selenium ( 13 ).
+When it comes to fish patties, their nutritional characteristics depend on the type of fish.
+For instance, salmon and tuna burgers are rich in  omega-3 fatty acids  and are usually not breaded, which is often the case with cod. Also, salmon and tuna patties tend to be cheaper than fillets of those fish ( 14 ).
+Chicken and fish patties are an easy way to add protein to your meals. Salmon and tuna patties also tend to be more affordable than fillets.
+
+6. Cauliflower rice
+You might be well aware of  cauliflower ‘s popularity among low carb substitute products. Still, it’s popular for good reason.
+Aside from lowering your dish’s carb count,  cauliflower rice  — which is basically shredded cauliflower — will easily increase the fiber, vitamin, and mineral content of your meal.
+Adding high fiber foods to your diet may improve your gut health and help lower your risk of heart disease, type 2 diabetes, obesity, and cancer ( 15 ,  16 ,  17 ).
+The best part is that you can enjoy cauliflower rice pretty much the same way you’d eat regular rice. You can use it to make fried rice or stuffed vegetables or add it to smoothies and burritos. The possibilities are truly endless.
+Cauliflower rice is a frozen product with great nutritional value and versatility. You can use it in many of the same dishes as regular rice, but it has fewer carbs and may increase the fiber, vitamin, and mineral content of your meal.
+
+7. Brown rice
+If you’re not a fan of cauliflower rice, then frozen  brown rice  may do the trick for you.
+Frozen brown rice saves you the time-consuming process of cooking rice but still provides plenty of nutrients.
+In addition to packing more fiber than white rice, brown rice contains phenolic compounds. These beneficial plant compounds act as antioxidants to fight free radicals and prevent damage in your cells ( 18 ,  19 ).
+As with cauliflower rice, you can work brown rice into countless dishes, including salads, bowls, stir-fries, and porridge, or you can simply serve it as a side for your meal.
+Frozen brown rice might be the nutritious, low cost ingredient you didn’t know you were missing. You can work it into just about any dish.
+
+8. Veggie pizza crust
+Veggie pizza crusts can give pizza night a nutritious boost.
+Regular frozen pizza is a highly processed food that research has linked to a higher risk of heart disease. In contrast, frozen veggie pizza crusts may actually help you increase your daily veggie intake ( 20 ,  21 ).
+Swapping your usual frozen pizza for a veggie crust will help you pack more veggies into your day.
+It may also give you a chance to pick toppings that are healthier than the  processed meats  on a typical frozen pizza.
+While cauliflower crusts are probably the most popular type of premade veggie pizza crust, there are other options to choose from, too, such as zucchini and broccoli.
+Frozen veggie pizza crusts are a healthier way to keep enjoying pizza night.
+
+9. Greek yogurt bars
+This list wouldn’t be complete without a couple of sweet but healthy frozen treats. Greek yogurt bars are a nutritious way to satisfy your sweet cravings.
+Greek yogurt  is naturally high in protein and low in carbs and sugar, so it’s a healthier alternative to ice cream ( 22 ).
+Being a fermented dairy product, Greek yogurt is a source of  probiotics . These are friendly bacteria that have numerous health benefits, including ( 23 ,  24 ):
+providing beneficial stimulation for your immune system
+preventing and treating diarrhea
+aiding lactose digestion
+You may wonder whether freezing kills off the good bacteria in yogurt. Both older and more recent studies suggest that frozen fermented dairy products can still contain some live cultures of beneficial bacteria ( 25 ,  26 ,  27 ,  28 ).
+Keep in mind that some Greek yogurt products contain high amounts of  added sugars , which may increase your risk of weight gain, dental cavities, and type 2 diabetes ( 29 ).
+Therefore, make sure to check nutrition facts and ingredient lists before buying and opt for versions with the lowest added sugar count. Also try to find versions that say “live cultures” on the container.
+Alternatively, you can make a homemade version of a Greek yogurt dessert with this Greek yogurt bark  recipe .
+Greek yogurt bars are a healthy substitute for ice cream that will let you enjoy the benefits of probiotics while savoring a sweet treat.
+
+10. Ice pops
+If you’re looking for a healthy, dairy-free frozen treat, then ice pops are a great option.
+Some types are loaded with sugar. However, some brands manage to keep a relatively low sugar content and provide a refreshing dessert for less than 50 calories per serving.
+Making your own ice pops at home is also quite easy. Just blend your favorite fresh or frozen fruit with water and freeze the mixture in an ice pop mold.
+The naturally occurring sugars in fruit will take care of your sweet craving without the need to add sugar, honey, or syrup.
+Ice pops make for a healthy, refreshing, dairy-free treat. Just be mindful of their sugar content.
+
+The bottom line
+Eating healthy doesn’t need to be complicated or expensive.
+Your supermarket’s frozen food aisle may provide you with a wide range of nutritious, convenient, and affordable options to help you sustain a healthy lifestyle.
+Still, remember to check products’ nutritional information as you’d do with any other processed food. This will help ensure that you pick the healthiest options.
+Try this today:  If you’re still unsure about relying on packaged frozen foods for your daily meals, an alternative could be for you to prepare the frozen foods on this list yourself.
+You can batch-cook and portion most of these foods and put them in the freezer for several meals ahead of time.
+I sometimes premake rice, meatballs, falafel, vegetables, and ice pops and then store them in the freezer for the following weeks.
+
+References:
+
+https://www.healthline.com/nutrition/are-frozen-vegetables-healthy
+https://www.healthline.com/nutrition/why-is-fiber-good-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25526594/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/25525668/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30153746/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31721940/
+https://www.healthline.com/nutrition/11-reasons-to-eat-berries
+https://www.healthline.com/nutrition/is-falafel-healthy
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24915347/
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1561476/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28146277/
+https://www.healthline.com/nutrition/why-fried-foods-are-bad
+https://www.healthline.com/nutrition/edamame-benefits
+https://www.healthline.com/nutrition/is-soy-bad-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/32917961/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893485/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27723080/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34076716/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34067865/
+https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good
+https://www.healthline.com/nutrition/turkey
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/
+https://www.healthline.com/nutrition/is-chicken-good-for-you
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/
+https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33922600/
+https://www.healthline.com/nutrition/benefits-of-cauliflower
+https://www.healthline.com/nutrition/cauliflower-rice-calories
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650507/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
+https://www.healthline.com/nutrition/is-brown-rice-good-for-you
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28274454/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28490126/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538975/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29290348/
+https://www.healthline.com/nutrition/why-processed-meat-is-bad
+https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
+https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053917/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/
+https://www.ncbi.nlm.nih.gov/pubmed/1500547
+https://www.ncbi.nlm.nih.gov/pubmed/10791781
+https://www.ncbi.nlm.nih.gov/pubmed/25114349
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683253/
+https://www.healthline.com/nutrition/too-much-sugar
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554456/
+https://www.gracefullittlehoneybee.com/greek-yogurt-chocolate-berry-bark/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=1108333284_53363864_380195#recipe

articles/article1038.txt

@@ -0,0 +1,70 @@
+Title: Can You Eat Too Much Garlic?
+
+Eating 1-2 garlic cloves daily can have health benefits, but more can cause bad breath, heartburn, stomach issues, and other unpleasant side effects. It’s best to enjoy it in moderation.
+For many home chefs, garlic is a favorite spice to cook with, thanks to its pungent taste and aroma. It works especially well in stews, sauces, pizzas, and pasta dishes.
+This powerful ingredient is linked to several health benefits due to its medicinal properties. However, despite its versatility and health benefits, some garlic lovers wonder if it’s possible to go overboard ( 1 ).
+This article examines the research to determine whether you can eat too much garlic.
+
+Side effects of garlic
+Although garlic is a healthy addition to a balanced diet, eating too much may cause several side effects.
+One of the most serious side effects of eating too much garlic is an increased risk of  bleeding , especially if you’re taking  blood thinners  or undergoing surgery.
+This is because garlic has antithrombotic properties, meaning that it may prevent blood clots from forming ( 2 ).
+Although garlic-induced bleeding is uncommon, one report detailed a case in which a person experienced increased bleeding after they regularly ate 12 grams of garlic — approximately 4 cloves — per day before surgery ( 3 ).
+In another case study, a person experienced excessive discoloration and bruising after surgery. The possible cause was a dietary supplement the person had been taking, which contained  fish oil  and 10 mg of garlic concentrate, both of which affect blood clot formation ( 4 ).
+Thus, it’s important to talk with your healthcare professional before using garlic supplements. If you’re taking any medications or set to have surgery, you should also consult a healthcare professional before adding garlic to your diet.
+Garlic contains a variety of  sulfur compounds , which are often credited with its many health benefits ( 1 ).
+However, these compounds may cause bad breath, especially when eaten in large amounts. This is especially true for raw garlic, as cooking decreases the content of these beneficial sulfur compounds ( 5 ,  6 ).
+Still, you can try several home remedies to  get rid of garlic breath .
+Like onions, leeks, and  asparagus , garlic is high in fructans, a type of carb that may cause bloating, gas, and stomach pain in some people ( 7 ).
+In fact, when those with a fructan intolerance eat a high fructan food, it isn’t fully absorbed in the small intestine. Instead, it travels to the colon intact and is fermented in your gut, a process that may contribute to digestive issues ( 7 ).
+As such, people following a  low FODMAP diet  — an elimination diet intended to identify specific foods that trigger digestive issues — are often encouraged to limit their garlic intake ( 8 ).
+If you have gastroesophageal reflux disease (GERD), you may want to consider lowering your garlic intake.
+GERD is a common condition that occurs when stomach acid flows back up into your esophagus, causing symptoms like  heartburn  and nausea ( 9 ).
+Garlic may decrease lower esophageal sphincter (LES) tone, which is the ability of the muscles at the bottom of your esophagus to close and prevent acid from entering. In turn, this may trigger acid reflux ( 10 ).
+However,  certain foods  affect people with GERD differently. If you find that eating a lot of garlic doesn’t cause symptoms, it’s likely unnecessary to limit your intake ( 11 ).
+Eating large amounts of garlic may cause garlic breath, digestive issues, and heartburn. In rare instances, it may increase your risk of bleeding, particularly during surgery or if you’re taking blood thinners.
+
+How much should you eat?
+Although no official recommendations exist for how much garlic you should eat, studies show that eating 1–2 cloves (3–6 grams) per day may have  health benefits  ( 1 ).
+If you notice any side effects after eating more than this amount, consider reducing your intake.
+Cooking garlic before eating it  may also help prevent side effects like garlic breath, digestive issues, and acid reflux ( 11 ).
+If you have any underlying health conditions or are taking medications, it’s best to talk with your doctor before making any changes to your diet or using any herbal supplements.
+Although there are no official guidelines for how much garlic is too much, it’s best to stick to a few cloves per day and decrease your intake if you notice any side effects. Cooking it may also help prevent side effects.
+
+The bottom line
+Garlic is highly nutritious and associated with a variety of health benefits.
+However, if you eat too much of it, it may cause side effects like bad breath, acid reflux,  digestive issues , and an increased risk of bleeding.
+Therefore, it’s best to enjoy this delicious  spice  in moderation and reduce your intake if you start to experience any adverse effects.
+Try this today:  If you can’t tolerate garlic, there are plenty of tasty garlic substitutes you can use. Try experimenting with other herbs and spices, such as peppercorn, fennel, horseradish, or  ginger .
+
+References:
+
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
+https://www.healthline.com/health/can-a-yeast-infection-cause-bleeding
+https://www.healthline.com/health/heart-disease/blood-thinners
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24964572/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27782907/
+https://www.healthline.com/nutrition/13-benefits-of-fish-oil
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067726/
+https://www.healthline.com/nutrition/foods-with-sulfur
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27649517/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966211/
+https://www.healthline.com/health/home-remedies-for-bad-breath
+https://www.healthline.com/nutrition/asparagus-benefits
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24357350/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24357350/
+https://www.healthline.com/nutrition/low-fodmap-diet
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019579/
+https://www.healthline.com/nutrition/heartburn-acid-reflux-remedies
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140167/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605819/
+https://www.healthline.com/health/gerd/diet-nutrition
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
+https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
+https://www.healthline.com/nutrition/can-you-eat-raw-garlic
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722787/
+https://www.healthline.com/nutrition/ways-to-improve-digestion
+https://www.healthline.com/nutrition/10-healthy-herbs-and-spices
+https://www.healthline.com/nutrition/11-proven-benefits-of-ginger

articles/article1039.txt

@@ -0,0 +1,313 @@
+Title: HUM Nutrition: Tested and Reviewed by Healthline Editors and Dietitians
+
+HUM Nutrition delivers customized supplement routines right to your doorstep. See whether our dietitians and testers recommend adding HUM Nutrition products to your wellness routine.
+HUM Nutrition is a subscription vitamin delivery service. It provides customized recommendations based on your unique needs, preferences, and health goals.
+The company develops its products based on scientific evidence, and each product goes through third-party testing to ensure correct potency.
+The service also offers personalized coaching from a registered dietitian nutritionist (RDN) to help you decide which products are right for you.
+This article reviews HUM Nutrition, how it works, and who it may be a good fit for.
+Disclaimer:  HUM Nutrition provided free products for testing. But our opinions, reviews, and recommendations are ours alone, and have not been reviewed, approved, or otherwise endorsed by HUM Nutrition .
+
+What is HUM Nutrition?
+HUM Nutrition is a personalized vitamin service that provides monthly shipments of supplements to your doorstep.
+The company was co-founded by Walter Faulstoh, who was inspired by the role that nutrition played in resolving his struggle with acne.
+Some of the key ways that HUM Nutrition stands out against competitors include:
+Product lineup:  HUM Nutrition offers more than 40 supplements, many of which are designed to target certain conditions or needs, such as sleep,  skin care , and aging.
+Quality testing:  All products are tested by third-party labs to ensure that the contents match what’s on the label.
+Access to a dietitian:  HUM Nutrition differentiates itself from other  personalized vitamin services  by assigning each customer an  RDN . This person can give you information about the various HUM Nutrition products and general wellness advice.
+
+Pros and cons at a glance
+personalized product recommendations
+some evidence-based products and ingredients
+products are third-party tested for potency and purity
+access to an RDN
+discounts for 3-month subscriptions
+easy-to-swallow pills
+available online and in-store (including at Target and Walmart)
+more expensive than similar services
+products come in bottles rather than daily vitamin packs
+some products contain poorly absorbed ingredients, such as Base Control (HUM’s multivitamin), which uses lower quality ingredients like magnesium oxide, zinc oxide, and chromium chloride
+some lofty product claims about helping you burn fat or curb your appetite that aren’t supported by evidence
+fish oil supplement tastes fishy
+
+How does HUM Nutrition work?
+To get started, the first step is taking a 3-minute health quiz on HUM Nutrition’s website.
+The quiz asks for basic health information, such as your usual eating style and your health goals.
+Based on your answers, HUM recommends three products that may be a good fit for your goals and needs. You can choose to keep these products and continue to checkout, or edit your cart by adding or removing products.
+Once you’ve made your selection, the service will deliver a 30-day supply of your chosen vitamins. Keep in mind that unless you edit your cart, you’ll automatically be sent the same products each subscription period.
+After completing the quiz, you’ll also be assigned to one of HUM Nutrition’s staff RDNs. This person can guide you and answer questions about the company’s products.
+Additionally, they’ll email you a comprehensive health report, which provides diet and lifestyle advice, recommendations for areas of concern, and more details on your specific product recommendations.
+
+How much does HUM Nutrition cost?
+HUM Nutrition’s products range in price from $12 to $60 per bottle.
+Shipping is free within the United States (including Alaska and Hawaii) for orders over $50, with a $5.95 fee if you spend less than $50. There’s also a flat $12.95 shipping cost for international deliveries.
+HUM Nutrition does provide various discounts, including:
+20% off when you select a 3-month subscription plan
+15% off when you order three or more products
+30% off your first order
+Additionally, the company offers a full refund for unopened products or store credit for opened products, as long as it’s within the first 30 days.
+
+Products
+HUM Nutrition currently offers 42 supplement products, including:
+powders
+tablets
+gummies
+soft gels
+In addition to single-ingredient vitamins and minerals, the company provides daily supplement blends and other products designed to target specific health needs. Here are a few examples:
+Form   capsule
+Price per serving   $0.87 per serving (30 count)
+*Price may vary.
+
+Private Party contains three strains of probiotics:
+Lactobacillus acidophilus
+Lactobacillus rhamnosus
+Lactobacillus reuteri
+
+It also contains cranberry extract, which can help balance the vaginal microbiome while potentially  reducing the risk  of urinary tract infections. (UTIs)
+
+One capsule delivers 90 milligrams (mg) of cranberry extract and 10 billion CFU of probiotics.
+
+
+“I’ve tried a few products from this brand. They have been great with shipping. I like that they are non-GMO certified, part of the  Clean Label project , and devoted to avoiding putting more plastic in our oceans
+
+“I tested this product for about a month. I took the pill once a day with water, as directed. The capsule is small and easy to swallow.
+
+“I can’t speak to any real scientific facts here, or test results, so I’m not sure if my pH levels were modified by this supplement. [However,] I can say that I didn’t have any issues with taking it or any negative side effects.”
+
+— Christy Snyder, Healthline editor
+
+“I’ve tried a few products from this brand. They have been great with shipping. I like that they are non-GMO certified, part of the  Clean Label project , and devoted to avoiding putting more plastic in our oceans
+
+“I tested this product for about a month. I took the pill once a day with water, as directed. The capsule is small and easy to swallow.
+
+“I can’t speak to any real scientific facts here, or test results, so I’m not sure if my pH levels were modified by this supplement. [However,] I can say that I didn’t have any issues with taking it or any negative side effects.”
+
+— Christy Snyder, Healthline editor
+easy to swallow
+contains both cranberry extract and probiotics
+some reviewers say they didn't see results
+easy to swallow
+contains both cranberry extract and probiotics
+some reviewers say they didn't see results
+Count :   30
+Number of servings :   30
+Dose :   1 capsule
+Certifications :   certified to follow GMPs, vegan, gluten-free, non GMO
+Strains :   Lactobacillus acidophilus (La-14), Lactobacillus rhamnosus, Lactobacillus reuteri
+CFU count :   10 billion
+Shelf-stable :   yes
+Count :   30
+Number of servings :   30
+Dose :   1 capsule
+Certifications :   certified to follow GMPs, vegan, gluten-free, non GMO
+Strains :   Lactobacillus acidophilus (La-14), Lactobacillus rhamnosus, Lactobacillus reuteri
+CFU count :   10 billion
+Shelf-stable :   yes
+Form   softgel
+Price per serving   $1.10
+*Price may vary.
+
+OMG! Omega the Great is a  fish oil supplement  formulated to support the health of the skin, heart, and brain.
+
+Each serving provides 1,400 mg of omega-3 fatty acids sourced from anchovies, which includes both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
+
+Research suggests that EPA and DHA can  reduce  inflammation and protect against several chronic conditions, such as heart disease.
+
+“I’ve taken fish oil capsules before, and these [from HUM Nutrition] are on the larger side with a distinct fishy aroma. Still, because I like the brand and have no problem swallowing bigger pills, I would definitely continue taking these.”
+—  Jessica Timmons , Healthline contributor
+“I’ve taken fish oil capsules before, and these [from HUM Nutrition] are on the larger side with a distinct fishy aroma. Still, because I like the brand and have no problem swallowing bigger pills, I would definitely continue taking these.”
+—  Jessica Timmons , Healthline contributor
+contains both EPA and DHA
+larger pill size
+have a fishy smell
+contains both EPA and DHA
+larger pill size
+have a fishy smell
+Number of servings :   30 per container
+Dose :   2 softgels per day
+EPA :   800 mg per serving
+DHA :   400 mg per serving
+Number of servings :   30 per container
+Dose :   2 softgels per day
+EPA :   800 mg per serving
+DHA :   400 mg per serving
+Form   capsule
+Price per serving   $0.67
+*Price may vary.
+
+Big Chill is a daily capsule supplement that contains Rhodiola rosea, an adaptogenic herb that may help with stress.
+
+According to a study conducted by HUM, people taking the supplement had 20% lower stress scores after taking Big Chill for 2 weeks. However, HUM funded the study, which increases the risk of bias.
+
+Additional third-party research is limited but  suggests  a potential benefit of Rhodiola rosea for reducing stress. Still, there’s a need for more high quality studies.
+
+lots of positive reviews
+not much research on efficacy
+lots of positive reviews
+not much research on efficacy
+Number of servings :   30 per bottle
+Dose :   1 capsule per day
+Active ingredient(s) :   Rhodiola rosea extract 500 mg
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Number of servings :   30 per bottle
+Dose :   1 capsule per day
+Active ingredient(s) :   Rhodiola rosea extract 500 mg
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Form   capsule
+Price per serving   $0.87
+*Price may vary.
+
+Flatter Me is a digestive enzyme supplement that contains 18 different enzymes to help your body more easily digest food. One capsule contains 249 mg of HUM’s enzyme blend.
+
+It also contains ginger, fennel, and  peppermint  — all of which may help  ease  digestive upset or  promote  healthy digestion.
+
+designed to aid digestion and reduce bloating
+reviews are mixed
+designed to aid digestion and reduce bloating
+reviews are mixed
+Number of servings :   60 per bottle
+Dose :   1 capsule per day
+Active ingredient(s) :   proprietary enzyme blend 249 mg (protease 3.0, protease 4.5, protease 6.0, peptidase, bromelain, neutral bacterial protease, papain, lipase, amylase, glucoamylase, alpha-galactosidase, invertase, diastase, hemiceullulase, cellulast AN, beta-glucanase, phytase, lactase), herbal blend 45 mg (ginger root powder, fennel seed powder, peppermint leaf powder)
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Number of servings :   60 per bottle
+Dose :   1 capsule per day
+Active ingredient(s) :   proprietary enzyme blend 249 mg (protease 3.0, protease 4.5, protease 6.0, peptidase, bromelain, neutral bacterial protease, papain, lipase, amylase, glucoamylase, alpha-galactosidase, invertase, diastase, hemiceullulase, cellulast AN, beta-glucanase, phytase, lactase), herbal blend 45 mg (ginger root powder, fennel seed powder, peppermint leaf powder)
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Form   softgels
+Price per serving   $0.87
+*Price may vary.
+
+Red Carpet is a hair and nail supplement that contains vitamin E and black currant oil.
+
+Vitamin E is an antioxidant that may help  boost  skin health, and black currant oil is a plant-based source of fatty acids that may  support  skin hydration.
+
+Two soft gels deliver 13.4 mg of vitamin E from sunflower oil.
+
+pills are on the smaller side
+reviewers report no aftertaste
+serving size is two pills rather than just one
+pills are on the smaller side
+reviewers report no aftertaste
+serving size is two pills rather than just one
+Number of servings :   30 per bottle
+Dose :   2 softgels per day
+Active ingredient(s) :   vitamin E 13.4 mg (89% DV), black currant oil 1,000 mg, gamma linolenic acid 150 mg, alpha linolenic acid 120 mg
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Number of servings :   30 per bottle
+Dose :   2 softgels per day
+Active ingredient(s) :   vitamin E 13.4 mg (89% DV), black currant oil 1,000 mg, gamma linolenic acid 150 mg, alpha linolenic acid 120 mg
+Certifications :   third-party tested for purity and potency, non-GMO project verified
+Form   dissolvable tablet
+Price per serving   $1.20
+*Price may vary.
+
+These tablets are made for skin health and contain marine collagen and vitamin C.
+
+One tablet contains 90 mg of vitamin C and 500 mg of collagen from marine sources, which researchers believe the body  absorbs better  compared with bovine collagen.
+
+They dissolve easily in water and have a strawberry-lemon flavor.
+
+contains a more absorbable form of collagen
+dissolves easily in water
+only comes in one flavor
+contains a more absorbable form of collagen
+dissolves easily in water
+only comes in one flavor
+Number of servings :   30 per bottle
+Dose :   1 tablet per day
+Active ingredient(s) :   vitamin C 100 mg (111% DV), sodium 180 mg (8% DV), potassium 80 mg (2% DV)
+Available flavors :   Wild Strawberry and Lemon
+Certifications :   third-party tested for purity and potency
+Number of servings :   30 per bottle
+Dose :   1 tablet per day
+Active ingredient(s) :   vitamin C 100 mg (111% DV), sodium 180 mg (8% DV), potassium 80 mg (2% DV)
+Available flavors :   Wild Strawberry and Lemon
+Certifications :   third-party tested for purity and potency
+
+Ingredient quality and safety
+HUM Nutrition’s website claims that each product goes beyond Current Good Manufacturing Practices (CGMPs), the requirements set forth by the Food and Drug Administration (FDA).
+Additionally, each product is tested by an independent third-party lab for:
+composition
+contaminants
+purity
+strength
+Another benefit is that the company doesn’t use proprietary blends — custom formulations that don’t disclose the exact amount of each ingredient on the supplement label.
+Most supplements are also vegan and all products are free of gluten, genetically modified ingredients, and artificial colors, flavors, and sweeteners.
+However, some of HUM’s products are made with suboptimal ingredients that your body may not be able to absorb as effectively as other nutrient forms.
+For example, HUM’s women’s multivitamin, Base Control, includes  zinc oxide ,  magnesium oxide , and  chromium chloride , which may not be as easily absorbed as other forms of these nutrients.
+
+Are HUM Nutrition supplements effective?
+HUM Nutrition selects its ingredients and dosages based on the results of high quality scientific studies. The company has also conducted its own research on the effectiveness of certain products, the results of which are available on  the company’s website .
+However, it’s important to take these in-house studies with a grain of salt due to the possibility of bias in the findings and the fact that most are based on survey results or observations made without a control group.
+HUM Nutrition offers a number of products that make some lofty claims with minimal evidence to support them.
+For example, the Skinny Bird product claims to help reduce appetite are based on one small study of 83 adults. The study found that the main ingredient could  reduce  calorie intake by 245 calories per day. However, this study used a higher dose than the amount found in HUM’s product.
+Additionally, while some products may offer some small benefits, it’s important to understand that they will not promote weight loss or fat loss without making other changes to your diet and lifestyle.
+On the other hand, products like Gut Instinct and OMG! Omega the Great contain ingredients that have a large body of research to support their use.
+HUM Nutrition also includes RDNs and researchers in nearly every step of the process, from developing products and choosing ingredients to providing customer recommendations.
+Still, as with any supplement, although some people may find a product effective, there’s no guarantee you’ll experience the same results.
+
+Potential side effects
+While HUM Nutrition’s formulations and doses are based on scientific evidence, certain supplements may still cause side effects.
+Additionally, if you have known allergies, it’s also important to carefully check each supplement label and ingredient list for potential allergens.
+Pregnant and breastfeeding people, anyone younger than 18 years, and people who have pre-existing medical conditions or take prescription medications should also be particularly careful with new supplements.
+Finally, make sure to speak with a healthcare professional before adding any new supplement to your routine, especially if you’re in one of the groups mentioned above.
+
+Customer reviews and brand reputation
+HUM Nutrition seems to have mostly positive reviews. There are hundreds of excellent reviews on the HUM Nutrition website and only a small handful of negative reviews on review aggregate sites like Trustpilot and Better Business Bureau.
+Most of the issues are related to the subscription model or delayed shipping, but a few customers also complain that the supplements they tried caused some digestive upset or didn’t seem to be effective.
+Overall, though, most customers report being satisfied with HUM.
+
+Should you try HUM Nutrition?
+HUM Nutrition may be worth a try if you:
+want access to an RDN for personalized guidance about your vitamin regimen
+are interested in high quality supplements that are third-party tested for purity and potency
+prefer the convenience of a subscription vitamin service
+are looking for products formulated to address specific health concerns
+However, keep in mind that HUM Nutrition doesn’t offer daily vitamin packs and may be more expensive than some other services.
+It’s best to talk with a healthcare professional before taking any new supplement to ensure that the ingredients and doses are safe and appropriate.
+
+Comparison with competitors
+Here’s a quick look at how HUM Nutrition compares with other personalized supplement brands.
+
+Frequently asked questions
+You can purchase HUM supplements at the HUM Nutrition website or at certain retailers, like Sephora, Nordstrom, Target, Walmart, and Dermstore.
+You can purchase HUM supplements at the HUM Nutrition website or at certain retailers, like Sephora, Nordstrom, Target, Walmart, and Dermstore.
+Both  Olly  and HUM are trustworthy brands that offer a wide variety of supplements, all of which are third-party tested for purity and potency. Olly stands out for being  NSF Certified , an independent organization that tests supplements to ensure safety and quality.
+However, HUM offers access to a registered dietitian, which may be helpful if you’re unsure of which supplements to choose. It’s also worth noting that many Olly supplements are not suitable for vegans or vegetarians.
+Both  Olly  and HUM are trustworthy brands that offer a wide variety of supplements, all of which are third-party tested for purity and potency. Olly stands out for being  NSF Certified , an independent organization that tests supplements to ensure safety and quality.
+However, HUM offers access to a registered dietitian, which may be helpful if you’re unsure of which supplements to choose. It’s also worth noting that many Olly supplements are not suitable for vegans or vegetarians.
+The FDA hasn’t reviewed or approved any supplements. Instead, it regulates the manufacturing, labeling, and safety of these products.
+The FDA hasn’t reviewed or approved any supplements. Instead, it regulates the manufacturing, labeling, and safety of these products.
+
+The bottom line
+HUM Nutrition is slightly more expensive than many other subscription vitamin services and doesn’t offer daily vitamin packs.
+However, if it fits within your budget, HUM Nutrition is worth considering because of it’s high quality ingredients, third-party testing, and access to a registered dietitian.
+If you decide to try HUM, it’s best to start slowly, with one product at a time, to see how your body reacts. Additionally, make sure to talk with a healthcare professional before starting a new supplement regimen.
+
+References:
+
+https://www.healthline.com/health/beauty-skin-care/supplements-for-better-skin
+https://www.healthline.com/nutrition/personalized-vitamins
+https://www.healthline.com/nutrition/dietitian-vs-nutritionist
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/37068952/
+https://www.healthline.comhttps://cleanlabelproject.org/
+https://www.healthline.comhttps://cleanlabelproject.org/
+https://www.healthline.com/nutrition/best-fish-oil-supplement
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34371930/
+https://www.healthline.com/authors/jessica-timmons
+https://www.healthline.com/authors/jessica-timmons
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29325481/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31470006/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/30847119/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31935866/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/34655146/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31979308/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146416/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29679349/
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
+https://www.humnutrition.com/?utm_source=affiliate&utm_medium=cpc&utm_term=1383751&sscid=61k8_4w9ye&correlationId=null
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33762661/
+https://www.healthline.com/nutrition/olly-vitamins-review
+https://www.nsf.org/
+https://www.healthline.com/nutrition/olly-vitamins-review
+https://www.nsf.org/

articles/article104.txt

@@ -0,0 +1,109 @@
+Title: What Exactly Is the Bear (or Barbell) Complex?
+
+The bear (or barbell) complex is an advanced strength training workout that involves a sequence of five barbell exercises. You do these power movements back-to-back without lowering the bar.
+Performing these exercises as a series helps build overall body strength and enhance athletic performance.
+Continue reading to take a look at the moves that make up the bear complex, its benefits, and safety precautions to follow.
+
+What is the bear complex?
+The bear complex is a series of five power movements accomplished with a single barbell. Bodybuilders,  weightlifters , and athletes use it.
+It’s an advanced  weight training exercise , so it’s not suitable for beginners. The sequential moves require adequate strength as well as flexibility, mobility, and muscular endurance.
+To do the bear complex, you progress from one weightlifting move to the next without putting down the barbell. One repetition consists of five movements, which are (in order):
+power clean
+front squat
+push press
+back squat
+push press
+You do the push press twice.
+Before you combine the moves, you must build a strong foundation by mastering each exercise. It’s a good idea to work with a professional trainer to ensure that you’re doing the moves correctly.
+Here’s a description of each move.
+core
+glutes
+quads
+hamstrings
+calves
+Stand behind the barbell with your feet hip-width apart.
+Engage your core and keep your arms straight alongside your body.
+Bend your knees, press your hips back, and lean forward.
+Use an overhand grip to grasp the bar slightly wider than shoulder-width.
+Raise your chest and lower your hips until they’re just below shoulder level.
+Lift the barbell slightly above your knees.
+Bend your knees slightly as you jump up and shrug the bar with your shoulders.
+Position the bar across the front of your shoulders.
+Keep the bar close to your body the entire time.
+Encourage hip mobility by keeping your feet directly under your hips.
+To prevent injury, engage your core and maintain spinal alignment.
+upper back
+erector spinae
+abdominals
+glutes
+quads
+adductors
+hamstrings
+calves
+From the power clean position, bend your knees.
+Lower into a squat, keeping your chest lifted.
+Lean back in your hips as you press your elbows up toward the ceiling.
+Avoid lowering your elbows or pressing back into your heels, which causes you to bend forward.
+Keep your spine in alignment and  avoid rounding your upper back .
+deltoids
+trapezius
+core
+glutes
+quads
+hamstrings
+From the front squat position, engage your core as you stand up straight.
+Raise the barbell overhead.
+Use a wider grip if you have large biceps or find it challenging to externally rotate your shoulders.
+Keep your feet directly under your shoulders.
+Engage your core to help maintain alignment in your spine.
+low back
+core
+glutes
+quads
+hamstrings
+From the push press position, place the barbell on your shoulders.
+Slowly lower down into a squat position.
+Return to the standing position.
+Press your knees out to the side and don’t let them move past your toes.
+Lower your thighs until they’re parallel to the ground.
+Look straight ahead and draw your shoulders back and down. This helps keep your chest lifted.
+From standing, raise the barbell overhead.
+Bring the barbell against your chest.
+Lower the weight to your hips.
+Slowly bend your knees and lower the barbell to the floor.
+
+How many reps and how often?
+It’s safe to do the bear complex a few times per week. You can do the bear complex on its own or as part of a longer workout routine. You can also use it as a warmup or after your usual weightlifting session.
+Each repetition comprises five exercises. Do 2 to 5 sets of 5 to 10 repetitions. Rest for up 1 to 3 minutes between sets.
+
+What are the overall benefits of the bear complex?
+The bear complex is an incredibly efficient workout that has a wide range of benefits for your whole body. This exercise can take your workouts and fitness ability to the next level.
+Since it requires you to use more  time under tension (TUT) , your muscles are constantly working throughout the exercise. This improves muscular size, strength, and endurance.
+In addition to power and strength gains, the bear complex can lead to fat loss. Strength training also helps improve overall function and can help develop speed, balance, and stability.
+
+Are there any safety concerns?
+The bear complex requires a substantial amount of strength and agility. It’s not suitable for beginners or anyone with a medical concern or injury that is affected by strenuous activity.
+Ensure you’re adept and comfortable with each move before putting them together as a sequence. You should be able to breathe comfortably throughout the workout. Stop if you experience pain or any sign of injury. Take a break for a few days when you feel you’ve overdone it.
+For safety, keep the bar close to your body during lifts. Focus on proper form instead of lifting heavy loads.
+To begin, use lighter weights to master your form and technique. Go slowly, and gradually increase the weight load over time.
+If you want to amp up the intensity, do the bear complex faster to make it more of a cardio workout. Either way, avoid doing too many reps. Start each workout with a warmup and finish with a cooldown.
+
+Key takeaways
+The bear complex is a challenging but attainable addition to your workout routine. It can provide you with a sense of accomplishment and the confidence to rise to new challenges.
+Master this series to improve strength, function, and endurance. These benefits will carry over into your athletic and daily movements while improving your overall health.
+
+References:
+
+https://www.healthline.com/health/fitness-exercise/why-i-lift-heavy
+https://www.healthline.com/health/fitness-exercise-weight-training
+https://www.healthline.com/human-body-maps/abdomen-muscles#1
+https://www.healthline.com/human-body-maps/gluteus-maximus-muscle#1
+https://www.healthline.com/human-body-maps/quadriceps#1
+https://www.healthline.com/health/hamstring-muscles-anatomy-injury-and-training
+https://www.healthline.com/human-body-maps/leg-muscles#1
+https://www.healthline.com/human-body-maps/thoracic-spine
+https://www.healthline.com/human-body-maps/adductor-longus-muscle#1
+https://www.healthline.com/health/fitness-exercise/front-squat-vs-back-squat
+https://www.healthline.com/human-body-maps/deltoid-muscle#1
+https://www.healthline.com/human-body-maps/trapezius-muscle#1
+https://www.healthline.com/health/exercise-fitness/time-under-tension

articles/article1040.txt

@@ -0,0 +1,153 @@
+Title: 13 Healthy Starbucks Drinks (and Gluten-Free Items)
+
+Figuring out what to order from Starbucks can be tricky when you’re trying to eat healthy.
+In fact, some of their trademark drinks and coffees may contain more sugar, carbs, and calories than some of their desserts.
+Simple add-ons, such as syrups, toppings, and sweeteners, can add up very quickly, turning your simple cup of coffee into a calorie bomb.
+Fortunately, there are lots of healthy options available, including several low calorie, low sugar, low fat, and gluten-free selections.
+Here are 13 of the healthiest Starbucks drinks, along with some gluten-free foods on their menu ( 1 ).
+
+1–3. Low sugar drinks
+For a flavorful and bold drink to help get your morning off to a caffeinated start, try ordering a Nitro Cold Brew from Starbucks.
+If ordered as is, it’s completely free of sugar. However, you can also add some milk or a few pumps of sugar-free vanilla or  cinnamon  dolce syrup for a bit of extra flavor.
+A grande Nitro Cold Brew contains:
+Calories:  5
+Fat:  0 grams
+Protein:  0 grams
+Carbs:  0 grams
+Sugar:  0 grams
+The espresso is a timeless coffee drink that can help boost your caffeine intake without added sugar or empty calories.
+Alternatively, you can order an espresso con panna, which is another sugar-free option made by topping a shot of espresso with a dollop of  whipped cream .
+A double shot of espresso contains:
+Calories:  10
+Fat:  0 grams
+Protein:  1 gram
+Carbs:  2 grams
+Sugar:  0 grams
+Chai tea is a type of hot black tea infused with spices such as  cloves , cardamom, cinnamon, and ginger, which give it a warm, rich flavor.
+If you’re limiting your sugar intake, be sure to opt for the regular chai tea instead of the chai tea latte when ordering from Starbucks. The chai tea latte contains far more sugar and calories per serving.
+A grande  chai tea  contains:
+Calories:  0
+Fat:  0 grams
+Protein:  0 grams
+Carbs:  0 grams
+Sugar:  0 grams
+
+4–6. Low calorie drinks
+This green tea beverage has a unique flavor that is smoky, earthy, and delicious.
+Plus, it’s unsweetened and free of carbs, calories, and sugar — a great option if you’re trying to lose weight.
+A grande Emperor’s Clouds & Mist contains:
+Calories:  0
+Fat:  0 grams
+Protein:  0 grams
+Carbs:  0 grams
+Sugar:  0 grams
+The Caffè Americano from Starbucks is made by topping espresso shots with hot water, which gives the drink a rich taste and aroma.
+Trying to keep your calorie intake low? Try ordering it plain or sweetening it with some  stevia instead of sugar .
+A grande Caffè Americano contains:
+Calories:  15
+Fat:  0 grams
+Protein:  1 gram
+Carbs:  2 grams
+Sugar:  0 grams
+Featuring an aromatic blend of ingredients such as  hibiscus , apple, cinnamon, and lemongrass, the Iced Passion Tango Tea is a tasty herbal tea that doesn’t skimp on flavor.
+It has a refreshing tang and is free of sugar, calories, fat, and carbs — ideal for those on a low calorie diet.
+A grande Iced Passion Tango Tea contains:
+Calories:  0
+Fat:  0 grams
+Protein:  0 grams
+Carbs:  0 grams
+Sugar:  0 grams
+
+7–9. Low fat drinks
+Starbucks’ signature Blonde Roast is a lightly roasted coffee with a slightly more mild and nutty taste than darker brews.
+If you order it without any milk or cream, it doesn’t contain any fat. Instead, you can sweeten it with some stevia or  honey  or a pump of flavored syrup.
+A grande Blonde Roast contains:
+Calories:  5
+Fat:  0 grams
+Protein:  1 gram
+Carbs:  0 grams
+Sugar:  0 grams
+The espresso macchiato from Starbucks is made by pairing a double shot of espresso with a bit of steamed milk and foam.
+Compared with other hot drinks on the menu, it’s lower in fat and calories because it’s made with only a small amount of  milk .
+A double shot of espresso macchiato contains:
+Calories:  15
+Fat:  0 grams
+Protein:  1 gram
+Carbs:  2 grams
+Sugar:  0 grams
+The Earl Grey tea is an excellent option for those on a low fat or low calorie diet.
+It combines black tea with notes of bergamot and  lavender  for a citrusy, aromatic beverage that is soothing and delicious.
+A grande  Earl Grey tea  contains:
+Calories:  0
+Fat:  0 grams
+Protein:  0 grams
+Carbs:  0 grams
+Sugar:  0 grams
+
+10–13. Gluten-free food items
+Although they’ve discontinued their gluten-free breakfast sandwich, Starbucks still offers the Marshmallow Dream Bar — one of the few certified gluten-free food items on the menu.
+However, while it’s suitable for those with  celiac disease  or a sensitivity to gluten, it’s also high in carbs and added sugar. Enjoy this sugary treat in moderation.
+The Marshmallow Dream Bar contains:
+Calories:  230
+Fat:  5 grams
+Protein:  1 gram
+Carbs:  44 grams
+Sugar:  24 grams
+Featuring grilled chicken,  quinoa , black beans, fresh greens, jicama, roasted corn, and cotija cheese, this protein bowl from Starbucks is one of their most popular options for lunch.
+It’s also highly nutritious, boasting a healthy amount of fiber and protein in every serving.
+Keep in mind that although this item doesn’t contain added gluten, it’s not certified gluten-free. Therefore, it might not be a good choice for people with celiac disease.
+The Chicken & Quinoa Protein Bowl contains:
+Calories:  420
+Fat:  17 grams
+Protein:  27 grams
+Carbs:  42 grams
+Sugar:  11 grams
+Starbucks offers three different varieties of egg bites, including:
+Kale  & Portabella Mushroom
+Bacon & Gruyere
+Egg White  & Roasted Red Peppers
+All three varieties are rich in protein, low in carbs, and made without added gluten.
+However, keep in mind that, like most other items on Starbucks’ menu, these egg bites are not certified gluten-free and cross contamination is possible — especially if they’re removed from their packaging when heated.
+The Kale & Portabella Mushroom Sous Vide Egg Bites contain:
+Calories:  230
+Fat:  14 grams
+Protein:  15 grams
+Carbs:  11 grams
+Sugar:  1 gram
+Starbucks has two types of  oatmeal  on their menu: Classic Oatmeal and Hearty Blueberry Oatmeal.
+With a healthy amount of fiber in each serving, oatmeal from Starbucks can be a good breakfast option to go with your morning coffee.
+While neither variety contains added gluten, it’s unclear whether Starbucks uses gluten-free oats. Additionally, neither type of oatmeal is certified gluten-free.
+For this reason, the oatmeal from Starbucks may be a better option for those simply following a  gluten-free diet , rather than those with celiac disease or a gluten sensitivity.
+The Classic Oatmeal contains:
+Calories:  160
+Fat:  2.5 grams
+Protein:  5 grams
+Carbs:  28 grams
+Sugar:  0 grams
+
+The bottom line
+Although finding healthy items to order at Starbucks can be challenging, you have plenty of options.
+You can use the list above for some ideas of foods and drinks that are gluten-free or low in  calories , fat, or sugar.
+Additionally, when placing your order, be mindful of high calorie, sugary add-ons, including syrups, sweeteners, and toppings.
+Try this today:  You can easily customize most drinks from Starbucks to fit your needs. Try choosing sugar-free syrups and trading regular sugar for stevia if you’re trying to cut back on calories, carbs, or added sugar.
+
+References:
+
+https://www.starbucks.com/menu
+https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
+https://www.healthline.com/nutrition/heavy-whipping-cream
+https://www.healthline.com/nutrition/benefits-of-cloves
+https://www.healthline.com/nutrition/chai-tea
+https://www.healthline.com/nutrition/stevia-vs-sugar
+https://www.healthline.com/nutrition/hibiscus-tea-benefits
+https://www.healthline.com/nutrition/10-benefits-of-honey
+https://www.healthline.com/nutrition/milk-benefits
+https://www.healthline.com/nutrition/lavender-tea-benefits
+https://www.healthline.com/nutrition/bergamot-tea
+https://www.healthline.com/nutrition/celiac-disease-symptoms
+https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa
+https://www.healthline.com/nutrition/10-proven-benefits-of-kale
+https://www.healthline.com/nutrition/egg-whites-nutrition
+https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
+https://www.healthline.com/nutrition/gluten-free-diet
+https://www.healthline.com/nutrition/low-calorie-foods

articles/article1041.txt

@@ -0,0 +1,104 @@
+Title: What Is TVP, and Is It Good for You?
+
+Textured vegetable protein, also known as TVP, is a meat substitute featured in many vegetarian products. You may also have noticed it on the shelves of supermarkets or health food stores.
+Its unique texture and mild flavor make it a great addition to sauces, plant-based chili mixes, and veggie burgers. It’s also used to bulk up and add extra protein to meat-based dishes.
+Still, despite its widespread use, you may be unsure exactly what TVP is and how it may impact your health.
+This article takes a look at what TVP is, how it’s made, and whether it’s good for you.
+
+What is TVP?
+Despite what its name implies, textured vegetable protein is typically made from soybeans rather than vegetables.
+It’s produced during the process of making  soybean oil . Once the oil is extracted from the soybeans, a high protein paste remains. This paste is pushed through a hot nozzle to form different shapes — such as nuggets, strips, or flakes — and then dehydrated.
+Although TVP is most commonly made from soy, it can also be made from other ingredients, including:
+wheat
+oats
+cottonseed
+Before using TVP, you need to rehydrate it with hot water or broth. Then, it’s easy to use as a plant-based alternative to ground meat in dishes like meatballs, burgers patties, or chili.
+Even if you don’t follow a plant-based diet, you can still add TVP to your meals to add texture and nutrients.
+TVP is typically made from soybeans during the process of making soybean oil. Rehydrate it before use and add to both vegetarian and meat recipes.
+
+Nutrition facts
+TVP is low in calories and rich in important nutrients like protein and fiber.
+It also contains several other essential nutrients, including:
+copper
+folate
+magnesium
+thiamin
+A 1/4-cup (17-gram) serving of dry TVP contains ( 1 ):
+Calories:  56
+Protein:  9 grams
+Fat:  0.2 grams
+Carbs:  6 grams
+Fiber:  3 grams
+Copper:  77% of the daily value (DV)
+Folate:  13% of the DV
+Magnesium:  12% of the DV
+Thiamine:  10% of the DV
+Phosphorus:  9% of the DV
+Iron:  9% of the DV
+Potassium:  9% of the DV
+Vitamin B6:  6% of the DV
+TVP is loaded with  copper , a mineral that plays a central role in iron metabolism and brain health ( 2 ).
+It’s also high in folate, which is a water-soluble vitamin necessary for the production of DNA ( 3 ).
+Plus, it provides a hearty dose of magnesium in each serving, a mineral involved in more than 300 enzymatic reactions in your body ( 4 ).
+TVP is low in calories but high in protein, fiber, and several important vitamins and minerals.
+
+Potential benefits
+Thanks to its impressive nutrient profile, TVP may offer several health benefits.
+TVP is a great  source of protein , packing 9 grams into each 1/4-cup (17-gram) serving of the dry product ( 1 ).
+Protein plays a crucial role in many aspects of your health. It’s especially important for ( 5 ):
+tissue repair
+wound healing
+muscle growth
+What’s more, it can benefit weight loss, as it helps regulate your appetite and keeps you feeling full for longer ( 6 ).
+TVP can be particularly useful for those following a vegan and vegetarian diet who have difficulty getting enough plant-based protein ( 7 ).
+With 3 grams of fiber in every serving, TVP is an excellent way to  bump up  your fiber intake when added to your diet ( 1 ).
+Fiber slows the absorption of sugar in your bloodstream. This can help stabilize your blood sugar levels after you eat ( 8 ).
+It can also promote regularity, decrease your appetite, and help keep your cholesterol levels in check to support heart health ( 9 ).
+Additionally, fiber can enhance the health of your gut microbiome — the healthy bacteria in your gut — which can impact everything from digestive health to immune function ( 10 ).
+TVP is typically made from soybeans, which have long been studied for their speculated heart health benefits.
+In particular, soy protein has been shown to reduce cholesterol and triglyceride levels, both of which are  risk factors  for heart disease ( 11 ).
+In fact, a review of 17 studies linked regular consumption of soy with a lower risk of heart disease and stroke ( 12 ).
+In another review, eating at least 25 grams of soy protein per day was found to decrease blood pressure levels in postmenopausal women ( 13 ).
+TVP is high in protein and fiber and could help support heart health.
+
+Potential downsides
+Although TVP can be made from several different ingredients, it’s typically made from soy.
+Soy is one of the most common allergens. If you have a soy allergy, consuming soy-based products can cause serious side effects, including anaphylaxis, which can be life threatening ( 14 ).
+It’s also worth noting that the majority of soy grown in the United States is genetically modified ( 15 ).
+Studies show that genetically modified foods are safe to eat. Still, some people choose to limit their intake of genetically modified ingredients due to concerns about the potential long-term effects on health ( 16 ).
+So, while it’s fine to enjoy TVP from time to time, aim to pair it with other nutritious  protein sources  in your diet.
+TVP is often made from soy, a crop that’s often genetically modified and is a common allergen. Aim to pair TVP with other sources of protein in your diet.
+
+The bottom line
+TVP is a product made from soybeans. It’s often used to enhance the texture and nutritional content of dishes.
+In addition to being highly nutritious and rich in fiber and protein, it could also support heart health and protect against heart disease and stroke.
+However, it’s not suitable for those with an  allergy  to soy products and — like all other foods — should be enjoyed as part of a balanced, varied diet.
+Try this today:  I love mixing a bit of TVP into homemade breakfast scrambles, stuffed peppers, and pasta sauces. Be sure to combine it with other plant-based sources of protein in your diet — like tofu, tempeh, lentils, and legumes — to maximize the potential health benefits.
+
+References:
+
+https://www.healthline.com/nutrition/soybean-oil
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients
+https://www.healthline.com/health/heavy-metal-good-for-you-copper
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/books/NBK554487/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/
+https://www.healthline.com/nutrition/20-delicious-high-protein-foods
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/26797090/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31690027/
+https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients
+https://www.ncbi.nlm.nih.gov/books/NBK559033/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29902436/
+https://www.healthline.com/health/heart-disease
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28067550/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28675204/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24425446/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020710/
+https://www.ncbi.nlm.nih.gov/books/NBK424534/
+https://www.healthline.com/nutrition/protein-for-vegans-vegetarians
+https://www.healthline.com/health/allergies/soy

articles/article1042.txt

@@ -0,0 +1,131 @@
+Title: Lima Beans: Nutrients, Benefits, Downsides, and More
+
+The lima bean is a type of legume known for its mild flavor, creamy texture, and unique color, which can range from beige to green. You may also know it as the butter bean, double bean, or wax bean.
+You can eat lima beans in either their immature or mature stages. They’re available in various forms — dried, frozen, or canned.
+Delicious and versatile, lima beans are also highly nutritious and have been linked to several potential health benefits. Eating these protein-packed legumes may even lead to:
+healthy weight loss
+enhanced blood sugar control
+improved heart health
+This article explores some of the main benefits and downsides of lima beans, plus how to prepare them at home.
+
+Nutrients in lima beans
+Lima beans are a great source of many important nutrients, including fiber and a variety of vitamins and minerals.
+One cup (170 grams) of cooked lima beans contains ( 1 ):
+Calories:  209
+Protein:  12 grams
+Fat:  0.5 grams
+Carbs:  40 grams
+Fiber:  9 grams
+Manganese:  92% of the daily value (DV)
+Copper:  58% of the DV
+Magnesium:  30% of the DV
+Iron:  23% of the DV
+Potassium:  21% of the DV
+Thiamin:  20% of the DV
+Vitamin C:  19% of the DV
+Vitamin B6:  19% of the DV
+Phosphorus:  18% of the DV
+Lima beans are especially high in  manganese , which acts as an antioxidant and plays a key role in metabolism ( 2 ).
+They also provide a good amount of  copper  in each serving, which supports immune health and promotes brain function ( 3 ).
+Plus, lima beans are rich in magnesium, a mineral your body needs for energy production and DNA synthesis ( 4 ).
+Lima beans are a good source of fiber, along with micronutrients like manganese, copper, and magnesium.
+
+Health benefits of lima beans
+Lima beans may offer several potential health benefits.
+Some research suggests that adding lima beans to your diet may promote  healthier blood sugar levels  long-term.
+Like other beans, lima beans have a low glycemic index, which is a measure of how much specific foods increase blood sugar levels ( 5 ,  6 ).
+They’re also  high in fiber , which can slow the absorption of sugar in the bloodstream to keep your blood sugar levels in check ( 7 ).
+According to a review of 18 studies, legumes like lima beans may help reduce fasting blood sugar levels and improve blood sugar control for people with type 2 diabetes ( 8 ).
+Additionally, one study including 3,349 people found that eating legumes more frequently was linked to a lower risk of developing type 2 diabetes ( 9 ).
+Packing 9 grams of fiber into each 1-cup (170-gram) serving, lima beans can be an excellent addition to a  heart-healthy diet  ( 1 ).
+They are particularly high in soluble fiber, a type of fiber that dissolves in water and forms a gel-like substance.
+Soluble fiber has been shown to reduce cholesterol, decrease inflammation, and lower blood pressure levels — all of which decrease your likelihood of heart disease ( 10 ).
+Furthermore, lima beans are rich in  antioxidants  — protecting you against oxidative stress and inflammation — to help keep your heart healthy and strong ( 11 ,  12 ).
+With hearty portions of protein and fiber in every serving, lima beans may help you lose weight when added to your diet.
+The protein found in lima beans may be  especially beneficial . In fact, some research suggests that increasing your protein intake may help support appetite control, increase feelings of fullness, and decrease food cravings ( 13 ).
+Similarly, fiber can slow the emptying of your stomach, keep you full, and promote  weight loss  ( 14 ,  15 ).
+While research on lima beans specifically is lacking, some studies show that eating more beans and legumes could be tied to increased weight loss and decreased body fat ( 16 ,  17 ).
+Lima beans may help support weight loss, stabilize blood sugar levels, and promote heart health.
+
+Potential downsides of lima beans
+Although it’s uncommon, some people have an allergy to legumes and may need to avoid lima beans altogether ( 18 ,  19 ).
+Additionally, like other types of beans, lima beans contain  antinutrients , which are compounds that may impair the absorption of minerals in the body ( 20 ,  21 ).
+Raw lima beans also contain linamarin, which is a cyanogenic compound some consider toxic to humans ( 22 ,  23 ).
+Fortunately, cooking, soaking, and processing beans can significantly reduce the content of these compounds to prevent any adverse effects on health ( 24 ,  25 ,  26 ,  27 ).
+Furthermore, lima beans sold in the United States are usually well below the regulated limits of 90.9 mg of cyanide per pound (200 mg per kg), which is lower than the levels known to be toxic to humans ( 28 ,  29 ).
+Keep in mind that lima beans are also high in fiber. You should increase your fiber intake steadily. Increasing your intake of fiber very quickly can cause digestive issues, including ( 30 ):
+gas
+bloating
+stomach pain
+That’s why it’s best to increase your intake of fiber-rich foods gradually and drink plenty of water. This can help prevent negative side effects.
+Some people may be allergic to lima beans. Raw lima beans also contain anti-nutrients and linamarin, which can be reduced through cooking, soaking, and processing. Additionally, increasing your intake of fiber-rich foods very quickly could cause digestive side effects.
+
+How to cook lima beans
+Lima beans are easy to prepare and are widely available dried or  canned .
+Canned lima beans are already cooked and can be eaten as is. Dried lima beans, on the other hand, should be cooked prior to consumption.
+Before cooking dried lima beans, you should soak the beans in water overnight. This helps reduce the cooking time and decrease the total amount of anti-nutrients.
+When you’re ready to cook the lima beans, follow these steps:
+Rinse the beans.
+In a pot, combine 1 cup (170 grams) of lima beans with 4 cups (945 mL) of water and a bit of salt.
+Bring the water to a boil, then reduce the heat and let the lima beans simmer for 45–60 minutes, or until soft and tender.
+Simply drain the beans before using them in your favorite recipes.
+Chefs often prepare lima beans with stock broth, seasonings, and ham for a flavorful side dish.
+You can also incorporate lima beans into soups, stews,  salads , and succotash — a popular dish traditionally made with sweet corn and lima beans.
+Lima beans are available canned or dried and can be added to many different recipes.
+
+The bottom line
+Lima beans are a type of  legume  with a mild, creamy flavor that works well in a variety of dishes.
+They contain several important nutrients and may help increase weight loss, stabilize blood sugar levels, and promote heart health.
+However, they may contain harmful compounds like anti-nutrients and linamarin, which may cause digestive issues if eaten in high amounts.
+Always soak raw or dried lima beans before you cook them. Like other legumes, lima beans can enjoyed in moderation as part of a healthy, well-rounded diet.
+Try this today:  My favorite way to use lima beans is to swap them in for  chickpeas  when making homemade hummus. Simply blend lima beans with some tahini, olive oil, lemon juice, and your favorite herbs and spices and enjoy.
+
+References:
+
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/169135/nutrients
+https://www.healthline.com/nutrition/manganese-benefits
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29849912/
+https://www.healthline.com/nutrition/foods-high-in-copper
+https://www.healthline.comhttps://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
+https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
+https://www.healthline.comhttps://glycemicindex.com/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213615/
+https://www.healthline.com/nutrition/22-high-fiber-foods
+https://www.ncbi.nlm.nih.gov/books/NBK559033/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400945/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28392166/
+https://www.healthline.com/nutrition/heart-healthy-foods
+https://www.healthline.comhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/169135/nutrients
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27807734/
+https://www.healthline.com/nutrition/antioxidants-explained
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/24871476/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4072837/
+https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/
+https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/31174214/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/27030531/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213573/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/28944625/
+https://www.healthline.com/nutrition/how-to-reduce-antinutrients
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070695/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070695/
+https://www.healthline.comhttps://openbiotechnologyjournal.com/VOLUME/13/PAGE/68/FULLTEXT/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402084/
+https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/linamarin
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/29580532/
+https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4431791/
+https://www.healthline.comhttps://efsa.onlinelibrary.wiley.com/doi/full/10.2903/j.efsa.2019.5662
+https://www.atsdr.cdc.gov/toxprofiles/tp8.pdf
+https://www.healthline.comhttps://pubag.nal.usda.gov/catalog/616066
+https://www.healthline.comhttps://pubmed.ncbi.nlm.nih.gov/33208922/
+https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating
+https://www.healthline.com/nutrition/canned-food-good-or-bad
+https://www.healthline.com/nutrition/healthy-salad-toppings
+https://www.healthline.com/nutrition/healthiest-beans-legumes
+https://www.healthline.com/nutrition/chickpeas-nutrition-benefits