nutrition basics Archives - Ask The Scientists

Tag Archive for: nutrition basics

Everybody, without exception, needs protein in their diet. It’s simply a fact of life. That being said, the exact role protein plays in your diet will depend on a variety of factors including age, activity levels, and sex.

Women’s dietary and nutritional needs are different from men’s. And these nutritional needs change over the course of any woman’s life, from childhood and adolescence to pregnancy, menopause, and beyond. In this article, we’ll focus on one nutrient in particular that often gets overlooked when it comes to women’s health: protein.

What is Protein: A Quick Overview

Before we get into the nitty-gritty details, let’s start with a quick overview of what protein actually is. Protein is a macronutrient—a nutrient that your body needs in large quantities—that can be found in both plants and animals.

Your body uses protein for a wide variety of internal functions and processes. You’ve probably heard that proteins are the building blocks for your muscles, enabling your body to build and repair muscle tissue, but they do so much more than that. Whether it’s helping your body metabolize food, transmitting signals between cells, or giving structure to your skin and other tissues, protein is a key player.

Proteins are made up of amino acids, which are the basic building blocks of life. There are 22 known amino acids, and your body needs all of them. Not all protein-rich foods contain all of the amino acids, so it is important to diversify your protein sources or eat complete proteins—foods that do contain all of the amino acids. If you’re looking to deep dive on this subject, don’t worry, we’ve got you covered.

Protein and Women’s Health: From Metabolism to Muscle Mass

For women, protein fulfills many of the same roles as men: it helps strengthen bones, build muscle, and regulate the body’s metabolism. All of these help facilitate a healthy and comfortable life, and they become increasingly important as you age.

Women naturally carry less lean muscle mass than men, but by focusing on consuming plenty of protein, you can help your body build more muscle mass. This can have a number of health benefits, especially later in life. You don’t need to chase that bodybuilder physique—unless of course you want to—but putting on some muscles can help ensure mobility later in life. After menopause, women’s estrogen levels drop, which can lead to an increased risk of bone loss. By eating plenty of protein, engaging in some form of resistance training, and generally staying active, you can help your body prevent bone loss.

How Much Protein Does Your Body Need

Your daily protein consumption should be guided by two factors: your weight and your fitness goals. The recommended daily amount of protein for all healthy adults is currently 0.36 grams of protein per pound of body weight. For the average woman in the United States, this comes out to about 61 grams of protein each day.

This ratio of protein to body weight is the amount required by your body to optimally perform its vital functions. If your goal is to build muscle, you’ll probably want to up your protein consumption substantially. Current research suggests that anywhere from 0.7 grams to 1 gram of protein per pound of body weight may be optimal for building and maintaining muscle mass. For women over 65, that ratio can jump up to 1.3 grams of protein per pound, to offset the decreasing bone density that comes after menopause.

Protein and Pregnancy

During pregnancy, the body may require more protein than it normally does—after all, your body is responsible for the development of a whole other person during this time. The research around this is still somewhat uncertain, but some studies suggest that the body may need around 0.68 grams of protein per pound of body weight during the third trimester of pregnancy. Other researchers believe the number to be much higher and suggest that women consume around 1.5 grams of protein per pound of body weight in the final trimester.

Protein consumption during pregnancy is important not just for the baby’s health, but also the mother’s. During pregnancy, eating plenty of protein can help stave off cravings. Proteins, when eaten in combination with whole grains and complex carbohydrates, can help you feel full and satisfied after a meal. This well-rounded diet will also help maintain consistent blood sugar levels, which may help reduce the risk of gestational diabetes during pregnancy.

Sources and Supplements: How to Have a Protein-Rich Diet

We can go on and on about the benefits of consuming plenty of protein, but there’s still one big question to address: what does a protein-rich diet actually look like? If your mind immediately jumps to the classic bodybuilder meal—plain chicken breast with broccoli—don’t worry, your meals can be a whole lot more flavorful than that.

Protein is found in a wide variety of plant and animal foods. Some of the most common sources of animal protein include:

Red meat
Chicken breast and other poultry
Fish, especially tuna
Eggs
Dairy

If you’re looking for plant-based proteins, some of your best options include:

Tofu and other soy products
Legumes, such as black beans or chickpeas
Nuts and seeds
Quinoa

Under normal circumstances, it is possible to get all of the necessary amino acids from solely plant-based sources with proper meal planning and prep. During pregnancy, however, some nutritionists suggest eating an omnivorous diet of lean animal proteins and plant-based proteins to best equip your body for the nutritional demands of pregnancy.

In addition to dietary protein, protein supplements are also widely available. These supplements are typically derived from soy protein, pea protein, or whey protein and come as a powder that can be added to smoothies or shakes.

At the end of the day, no one source of protein is better than others. It’s all about finding the combination of plant proteins, animal proteins, and supplements that works for you. Getting enough protein can be challenging and, as with many dietary changes, requires diligence and planning—so don’t be too hard on yourself as you take charge of your health.

References

https://www.ucihealth.org/blog/2024/05/protein-and-womens-health

https://ssihi.uci.edu/2024/02/29/nutrition-for-womens-health-focus-on-protein/

https://www.webmd.com/women/news/20240118/more-plant-based-protein-linked-healthy-aging-women

In the world of nutrition, some nutrients stay in the background despite playing crucial roles in your health. Cysteine is one such compound. Often referred to as l-cysteine, it comes in a few different molecular derivatives like N-Acetyl-L-cysteine or cystine. And though it may not appear in popular headlines, this semi-essential amino acid plays a distinct role in protein synthesis, providing diverse benefits for your health and wellness—and beyond.

Understanding L-Cysteine

Amino acids are the building blocks of proteins, and twenty are needed for protein synthesis. Nine of these amino acids are essential, meaning they must be consumed from your diet—your body can’t make them on its own. L-cysteine is semi-essential. A certain amount can be synthesized from other amino acids like methionine and serine, but during heightened protein synthesis—such as illness or growth spurts—your body relies on dietary intake of L-cysteine to get all it needs.

L-cysteine’s chemical structure contains a thiol (-SH) functional group, creating unique chemical properties for protein synthesis. It allows L-cysteine to form disulfide bonds with other cysteine molecules, which stabilizes the structure of many proteins. L-cysteine also serves as a precursor to glutathione, a crucial antioxidant for cellular protection.

Key Health Benefits of L-Cysteine

Over the last few years, a variety of benefits have been attributed to L-cysteine, contributing to its uptick in the food supplement industry. Some of the most notable include:

Protein synthesis: Supports the synthesis of proteins that takes place in every single cell in your body to sustain vital life functions and structures.
Antioxidant power: Increases levels of glutathione in your body to help neutralize harmful free radicals and protect cells from oxidative damage. Antioxidants are essential to support liver detoxification and brain and lung function.
Strengthens hair: Keratin is an abundant protein in your skin and hair and contains high amounts of L-cysteine as building blocks.
Regulates immune system: Promotes changes in production levels of various enzymes and effector molecules your immune system needs.
Mucolytic properties: Helps to break down mucus offering therapeutic benefits for your respiratory tract and bronchiole passages.
Bone Health: L-cysteine is crucial for calcium absorption essential for strong bones. It also plays a key role in slowing down bone loss by reducing inflammation and oxidative stress.

Future Implications

Beyond its biological benefits, L-cysteine is also widely used in industrial applications. Its ability to breakdown disulfide bonds in gluten makes it an ideal dough conditioner in bread making. It’s also used to create flavors and fragrances.

As research continues to unravel the intricate biological properties of L-cysteine, more applications and avenues for exploration will emerge.

From its indispensable role in protein synthesis and antioxidant defense, to its diverse applications in foods and supplements, L-cysteine is a remarkable and versatile amino acid. Although it hasn’t caught the mainstream spotlight just yet, appreciation for this special amino acid and its unique benefits are here to stay.

At this point, you’ve probably heard of the vegan diet. And there’s a good chance you know a handful of vegans. Veganism and other plant-based diets are becoming more and more mainstream with every passing year. According to one survey, only 1% of consumers in the U.S. identified as vegan in 2014. By 2017, that number had grown to 6%.This surge in popularity means that the vegan diet is more accessible than ever. While plant-based alternatives to meat and animal products were once few and far between, shoppers now enjoy a wide variety of plant-based substitutes at most stores. The same is true in many restaurants.

This also means that more people than ever are considering adopting a vegan diet—that’s where this article comes in. Whether you’re considering going vegan or simply curious about plant-based diets, read on for a deep dive on the different types of veganism, the health benefits of a vegan diet, and everything in between.

What is a Vegan Diet?

People who follow a vegan diet, also known as a plant-based diet, avoid consuming animal products. Like vegetarians, this means that vegans do not eat any form of meat. Additionally, however, vegans also avoid dairy, eggs, in many cases honey, and all other animal-derived food ingredients.

Veganism can extend beyond foods, too. Some vegans try to avoid any products—whether it is food, clothing, or toiletries—that involve animals in their production. Leather shoes and clothes are a no-go, as are products that rely on animal testing (these might include shampoos, makeup, and so on).

These lifestyle decisions are not always easy or convenient. So why do people choose veganism? Naturally, the answer changes from person to person. Some of the most frequently cited reasons for going vegan include animal rights, environmental concerns, and, of course, health.

The term “vegan diet” is a broad category that can be further divided into subcategories. That is, not all vegans are the same type of vegan. If that statement feels a little confusing, don’t worry—the list below breaks down some of the most common types of vegan diets:

Raw vegan diet: As the name suggests, raw vegans avoid eating foods that have been cooked. Or, more specifically, foods that have been cooked at a temperature above 118°F (48°C). This diet relies on raw fruits, vegetables, nuts, seeds, and other minimally processed plant-based foods.
Whole foods vegan diet: Again, this one is pretty self-explanatory. Followers of a whole foods vegan diet build their meals around minimally processed plant-based foods. This includes fresh fruits and vegetables, whole grains, nuts, seeds, and more. Unlike a raw vegan diet, however, this diet has no guidelines surrounding cooked food.
Raw till four vegan diet: This diet is a variation on the raw vegan diet in which you eat only raw plant-based foods until 4pm each day. After that, you are free to eat cooked and processed plant-based foods as well.
80/10/10 vegan diet: The 80/10/10 diet is another variation on the raw vegan diet. In this case, the goal is to eliminate fat-rich plant-based foods, such as avocados and nuts, from your diet. Adherents to this diet strive to get 80% of their calories from carbohydrates (usually fruit), 10% of their calories from fat, and 10% of their calories from protein each day.

Health Benefits of a Vegan Diet

As mentioned above, health is one of the main reasons people go vegan. But are plant-based diets actually healthier than other options? The short answer is that it depends. Let’s get into the long answer.

Plant-based diets tend to have a few clear health benefits. Followers of a vegan diet may find it easier to reach and maintain a healthy weight. Some studies have also linked vegan diets to lower rates of heart disease.

There are a variety of reasons behind these health benefits, but many can be attributed to the same root cause. In general, nutritionists suggest eating a wide variety of fresh fruits and vegetables, whole grains, and other whole foods. In other words, a well-balanced diet. Plant-based diets often naturally fall into line with this advice, as the main foods consumed are, well, plant-based.

That being said, following a plant-based diet does not guarantee better health—but more on that in the next section.

The Common Nutritional Challenges of a Vegan Diet

As mentioned above, going vegan isn’t a one-way ticket to better health. Just like any well-rounded diet, a healthy plant-based diet requires planning and intentionality. For vegans, this might mean paying extra attention to the nutrients listed below:

Protein: If you’re used to getting your protein from fish, meat, or eggs, don’t worry—there are plenty of plant-based protein sources as well. Some of the most common protein sources for vegans include soybeans (and tofu), lentils, beans, nuts, and seeds.
Vitamin B12: This vitamin is an essential nutrient that is most commonly found in fish, meat, and dairy—none of which are vegan. If you’re following a vegan diet, it is crucial that you eat foods that are fortified with vitamin B12. These might include fortified plant milks, cereals, or even nutritional yeast. Additionally, you may need to take a vitamin B12 supplement to ensure you are getting the proper amount each day.
Calcium: When most people hear calcium, they think of milk. Vegans have to think outside the box (or, in this case, carton). Common plant-based calcium sources include tofu and leafy greens. Some plant milks are also fortified with calcium.
Zinc: This micronutrient is another essential mineral that is most commonly found in meat (and shellfish). Plant-based sources include nuts, beans, and whole grains, but may also consider taking a zinc supplement.

Following a Vegan Diet: 3 Common Myths and Misconceptions About Veganism

Although veganism is more mainstream than ever, there are still a number of common myths surrounding vegan diets—most of which simply aren’t true. So let’s take a look at three of the most common myths and misconceptions about veganism and break them down:

Vegans are malnourished: One of the most commonly touted criticisms of vegan diets is that veganism isn’t nutritionally viable. That is, many people think that it is impossible to get the proper nutrients while maintaining a plant-based diet. As outlined in the section above, this isn’t actually true.
While some nutrients, such as vitamin B12, are less readily available in plant-based foods, there are a number of ways vegans can introduce that nutrient into their diet. By and large, vegans tend to eat a very nutrient-rich diet, as fresh fruits, vegetables, and whole grains are jam-packed with essential nutrients.
Being vegan is inherently healthy: On the flipside, some people believe that going vegan will automatically make them healthier. While vegans often do enjoy many of the health benefits listed above, maintaining a well-balanced diet is still essential. There are plenty of vegan foods that are highly processed and not very nutritious. In order to see the health benefits of being vegan, you will still need to be intentional about your meal planning.
Being vegan limits you: Veganism is by definition restrictive. By choosing to follow a vegan diet or lifestyle, you are narrowing the foods and products available to you. But this doesn’t have to limit you! Rather than focusing on what you can’t eat, focus on all of the new foods and recipes out there to try. Sometimes a few restrictions can open the door to creativity.

References

https://www.healthline.com/nutrition/vegan-diet-guide

https://www.everydayhealth.com/diet-nutrition/diet/vegan-diet-guide-benefits-risks-weight-loss-effect-food-list/

https://www.healthline.com/nutrition/vegan-diet-benefits

https://www.medicalnewstoday.com/articles/149636

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

https://www.bbc.com/future/article/20200122-are-there-health-benefits-to-going-vegan

https://www.health.harvard.edu/blog/with-a-little-planning-vegan-diets-can-be-a-healthful-choice-2020020618766

https://selecthealth.org/blog/2019/10/breaking-5-myths-about-being-vegan

Fat gets a bad rap in the world of nutrition. Somewhere along the line society decided fat is bad—and by extension, that fatty foods are bad. For instance, when you read the term “short-chain fatty acids,” your knee-jerk reaction is probably something negative. But as any nutritionist worth their salt can tell you, this isn’t the case.

So set your preconceived notions aside and read on to learn what short-chain fatty acids are and why they’re crucial to your gut health.

What are Short-Chain Fatty Acids (SCFAs)?

A lot of misconceptions about fat are out there. So before getting into anything else, let’s clear a few of those up. The first thing to remember is that fats aren’t inherently bad. In fact, fats play a crucial role in your body’s nutrition. Dietary fats—or fats you get from food—give your body energy, store and absorb nutrients, and help your cells function properly.

When you ingest dietary fats, your body breaks them down into fatty acids. Think of these as the base building blocks of fats. Fatty acids are molecules with a chain of carbon atoms bonded with hydrogen atoms.

The term “short-chain” refers to the string of carbon atoms. Short-chain fatty acids (SCFAs) are simply fatty acids that have a small carbon backbone. (Fatty acids with more than six carbon atoms are categorized as medium-chain, long-chain, or very long-chain.)

Unlike most fatty acids, the majority of SCFAs are not actually found in foods. Instead, they’re a byproduct created in your colon as your body digests fiber. So the more fiber you have in your diet, the more short-chain fatty acids your body will produce.

If this doesn’t seem like a big deal, don’t worry—the next section explains why.

Short-chain Fatty Acids and Health

Short-chain fatty acids are produced from fiber digested primarily in the large intestine—specifically the colon. To see the role SCFAs play in your body, you don’t have to look far.

As the good bacteria in your intestines—aka your microbiome—break down fiber to create SCFAs, these fatty acids go on to provide energy to the cells and support healthy inflammation in your colon. Basically, SCFAs help keep your large intestine running smoothly—and that’s never a bad thing.

If weight management is one of your health goals, short-chain fatty acids will play a part in your success. Acetate, one of the three most common SCFAs in the body, has been tied to increased metabolism (your body’s ability to digest food) as well as decreased appetite. Together, these two factors can help you maintain a healthy weight.

The Gut-Brain Axis: Short-Chain Fatty Acids and the Central Nervous System

Whether you’re aware of it or not, your gut is home to trillions of bacteria, fungi, viruses, and other microorganisms. This lively community, known as your gut biome, is responsible for several vital bodily functions (like producing SCFAs from fiber).

For your microbiome to do its job effectively, it has to communicate with your body—more specifically, with your brain. Here’s the problem: these microorganisms are residents of your body, not a part of it. So how can you communicate with them?

The answer is simple: trust your gut. Studies have pinpointed the intestines as the main line of communication between your central nervous system (the brain) and your resident microbiome. This connection, known as the gut-brain axis, is crucial for maintaining balance in your gut and your body as a whole.

So where do short-chain fatty acids come in?

SCFAs help promote colon and intestinal health, which indirectly helps keep communication flowing along the gut-brain axis. Your gut is the mediator between your microbiome and your brain after all, so a healthy gut is perhaps the most important part of the axis.

As it turns out, the effects of short-chain fatty acids on the gut-brain axis might not end there. Recent studies have shown that SCFAs can cross the blood-brain barrier (BBB). This means SCFAs are able to move from the colon where they’re produced to the brain. The exact impact of this movement has yet to be fully explored, but it’s speculated SCFAs actually help maintain the health of the BBB, which in turn helps promote balance in the central nervous system.

Although there’s a lot of information out there about the microbiome, researchers have only scratched the surface of the gut-brain axis. The more we learn about the communication between our body’s microorganisms and our brain, the more we will learn about our health.

Short-Chain Fatty Acids and Your Diet

As mentioned above, you don’t get many short-chain fatty acids from food—at least not directly. If you want to increase the level of SCFAs in your body, look to increase your fiber intake.

Fiber-rich foods linked to the production of SCFAs include fruits, vegetables, and legumes. These are some pretty broad categories, so you’ve got lots of options. Whether you’re eating artichokes, apples, or just about anything in between, you’re giving your body a fiber boost. When it comes to SCFAs, an apple a day keeps the colon happy.

References

https://www.frontiersin.org/articles/10.3389/fendo.2020.00025/full

https://www.healthline.com/nutrition/short-chain-fatty-acids-101

https://www.webmd.com/digestive-disorders/what-to-know-short-chain-fatty-acids

https://www.verywellhealth.com/short-chain-fatty-acids-5219806

https://nutritionfacts.org/topics/short-chain-fatty-acids/

https://en.wikipedia.org/wiki/Fatty_acid

https://en.wikipedia.org/wiki/Short-chain_fatty_acid

Healthy eating ingredients: fresh vegetables and fruits

When it comes to nutrition, one phrase pops up time and time again: eat your fruits and veggies. This bit of conventional wisdom seems simple, but it’s actually a great piece of advice. Fruits and vegetables, it turns out, are rich in vitamins and minerals also known as micronutrients.

What Are Micronutrients?

The nutrients your body needs are classified as either macronutrients or micronutrients. Macronutrients are the proteins, fats, and carbohydrates that give you energy and make up the building blocks of many of your body’s structures. Micronutrients include all the essential vitamins and minerals you eat that play a vital role in your health—everything from bone development to immune system function.

Needless to say, it’s important to have sufficient quantities of various micronutrients in your diet. If your body isn’t getting enough of a particular micronutrient, you have a dietary deficiency. Too little iron, for instance, causes an iron deficiency. Micronutrient deficiencies (MNDs) can have devastating effects on your health when left unaddressed. And unfortunately, they are incredibly common around the world. This article breaks down some of the most common micronutrient deficiencies in various regions around the globe, explores the causes of these MNDs, and offers some strategies to address micronutrient deficiencies in your own diet.

Common Micronutrient Deficiencies Around the Globe

Although micronutrient deficiencies can—and do—affect anyone, they pose the biggest threat to infants, children, and pregnant women. And much of the data gathered from various global studies focuses on these three areas. Most of the time, however, it’s safe to assume the dietary trends presented in these groups also reflect the trends of the region’s general population.

Let’s look at some of the most common MNDs around the world:

Iron: Roughly two billion people do not have enough iron in their diet, making iron deficiency the most common micronutrient deficiency across the globe. This can lead to anemia and may affect the regular function of the immune and endocrine systems.

Iron deficiency is most common in Southeast Asia, sub-Saharan Africa, North Africa, and the Middle East. Globally, the rates of anemia—an indicator of iron deficiency—have been dropping amongst pregnant women and children for the last 20 years.

Iodine: When it comes to growth and development, there’s nothing as important as the thyroid. And for your thyroid to function properly, your body needs iodine—a mineral that does not naturally occur in many foods. To combat iodine deficiency, many countries have iodine fortified table salt. But more on that later!

Although most countries have taken steps to combat iodine deficiency, it remains a pressing global issue. Almost a third of all school-aged children don’t get enough iodine. This deficiency is most common in sub-Saharan Africa and South Asia. Though the global rate for iodine deficiency has been on a downward trend for the last 30 years thanks to fortification efforts.

Vitamin A: A jack-of-all-trades, this vital vitamin plays a role in vision, bone development, and immune function. Vitamin A deficiency, sometimes called VAD, is linked to visual impairments (especially night blindness) and increased susceptibility to infection.

Vitamin A deficiency data shows VAD is most common among children in South Asia and sub-Saharan Africa. According to the World Health Organization (WHO), hundreds of millions of children are blind as a result of vitamin A deficiency—and half will die within a year of the onset of their blindness.

Zinc: As with most micronutrients, zinc’s role in the body is multifaceted. It aids immune function, DNA synthesis, childhood and adolescent growth and development, and more.

Zinc deficiency is thought to be one of the leading causes of nutrition-related deaths around the world. In developing nations, improper zinc intake has been tied to higher mortality rates from diarrhea, malaria, and respiratory infections. Additionally, zinc deficiency is associated with increased maternal and newborn mortality rates. It’s common in impoverished areas and is most prevalent in parts of Indonesia, South Asia, and sub-Saharan Africa.

Folate: Vitamin B9 comes in many forms—collectively known as folate. While folate does occur naturally, more than 75 countries have started fortifying foods with a synthetic form known as folic acid. Functionally, folate and folic acid are identical.

Folate’s main role in the body is to help produce new cells, but it also plays an important part in fetal and newborn health in pregnant women. Folate deficiency in pregnant women increases the chances of premature birth, low birthweight, and neural tube defects such as spina bifida.

Causes of Micronutrient Deficiencies

The causes of MNDs vary, but there’s almost always a common denominator: poverty. Across the board, rates of micronutrient deficiencies are highest in low-income and developing nations. And within wealthier countries, micronutrient deficiencies are most common in impoverished communities.

This raises one big question: why is poverty tied to micronutrient intake? The answer is simple. Money affords people the ability to eat varied diets. Micronutrients occur naturally in fresh fruits and vegetables, whole grains, animal products, and more. To obtain all the micronutrients you need, you should be eating a well-balanced, varied diet. In poorer areas, people often eat energy-dense foods with little nutritional variety. Over time, this leads to micronutrient deficiencies.

Some micronutrient deficiencies are caused by specific dietary choices. Anemia, as mentioned above, stems from an iron deficiency. Iron comes in two forms, heme and nonheme. The former is found in meats and fish, whereas the latter is found in plants. Heme is far easier for the body to process than nonheme—and a diet supplemented with meat and fish tends to give the body more iron than, say, a plant-based diet. This doesn’t mean vegetarians and vegans inherently have iron deficiency, but followers of these diets should consider taking an iron supplement.

Addressing Micronutrient Deficiencies: Individual and Collective Strategies

Micronutrient deficiencies exist on two levels: individual and global. The former focuses on your personal diet. How can you ensure you’re getting the micronutrients you need? The latter deals with global dietary trends. How can governments and other organizations implement changes to help address micronutrient deficiencies on a global scale? Naturally, the strategies associated with each level are very different.

MNDs on the Collective Level

For the past several decades, nearly every micronutrient deficiency discussed in this article has been on the decline globally. This is thanks largely to food fortification programs. Fortification is the process of adding a nutrient to a food that otherwise would not contain it. One common example is adding iodine to table salt, but many countries have started fortifying cereals and other staple foods with zinc, folate, and iron as well.

Because poverty is one of the driving factors behind malnutrition and micronutrient deficiencies, global efforts to combat MNDs are inevitably tied to poverty-reducing measures. Other strategies include increasing access to fresh produce and implementing nutrition education programs within at-risk communities.

MNDs on the Individual Level

Global nutrition takes time, cooperation, and resources. Focusing on your individual nutrition is far easier. The best way to get the right amount of essential micronutrients in your diet is to eat a wide variety of foods from the five food groups: dairy, grains, fruits, vegetables, and proteins.

References

https://www.karger.com/Article/FullText/371618

https://ourworldindata.org/micronutrient-deficiency

https://www.who.int/health-topics/micronutrients#tab=tab_1

https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(22)00029-3/fulltext

https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

woman athlete drinking water with electrolytes

Whether you’re an avid cyclist, a recreational jogger, or just someone who exercises from time to time, you’ve probably had someone tell you that you need to replenish your body’s electrolytes. And the conversation probably stopped there. Electrolytes are typically discussed in vague terms. Most active people can tell you that electrolytes are linked to hydration, sweat, and exercise, but can’t dive into the specifics.

That’s where this article comes in. Read on for an in-depth breakdown of what electrolytes are, why your body needs them, and what you can do to ensure your body has enough of them.

What Are Electrolytes?

If you immediately noticed the similarities between the words “electrolyte” and “electricity,” you’re actually on to something. Electrolytes are substances that have a positive or negative electrical charge when they are dissolved in water. (That’s where the prefix “electro” comes from.) The human body is about two-thirds water, so electrolytes can be found in most of your cells.

It’s important to note that the electrolytes in your body are not all the same substance, but rather a variety of substances, such as sodium, magnesium, and potassium. These substances all have either a positive or a negative charge, and you need all of them to maintain a healthy electrolyte level.

Electrolytes can be found in most fluids in your body, including blood and urine, as well as other body tissues. As your body fluid levels change, so do your electrolyte levels. This means that processes such as sweating and urinating naturally deplete your body’s electrolytes—and those electrolytes need to be replaced. But more on that later!

What Do Electrolytes Do for Your Body?

At this point, you probably have one big question: what do electrolytes actually do? And the answer might surprise you. All electrolytes do the same thing—conduct electrical charges. But this simple function plays a part in a wide variety of body processes including muscle contraction, the transmission of nerve signals, balancing fluid levels, and maintaining a natural pH level within the body.*

Naturally, not all electrolytes fulfill the same role. The list below breaks down some of the most common electrolytes found in the body and the processes they help maintain:

Calcium: When it comes to muscle function, calcium is a star player. This mineral, which carries a positive charge, helps muscle fibers slide as the muscle contracts. It’s also a building block for your bones and teeth, helps regulate your heartbeat, and send nerve signals.*
Magnesium: This electrolyte is a bit of an all-arounder, playing a part in muscle function, DNA and RNA production, and it supports an already healthy immune system.*
Sodium: The big thing most people discuss when they talk about sodium is blood pressure. Sodium plays a major role in regulating the amount of fluid in your body which, in turn, impacts your blood pressure. As with many other electrolytes, sodium also plays a role in muscle and nerve function.
Potassium: Potassium plays a big part in muscle and heart function. If you have too little, you might experience muscle fatigue, weakness, and even cramps. And, once again, potassium also helps with the transmission of nerve impulses.
Chloride: This electrolyte helps your body maintain its pH levels—in other words, it balances acidity and alkalinity. Chloride also plays a part in balancing your body’s electrolyte levels.*
Phosphate: Like calcium, phosphate helps your body build—and maintain—strong bones and teeth. It also helps produce the energy that your body puts towards growing and repairing tissue.*
Bicarbonate: Through the process of respiration, you breathe in oxygen and breathe out carbon dioxide. But some of the carbon created during that process stays in your body in the form of bicarbonate. This electrolyte helps maintain heart function and balances the pH levels of your blood.*

Maintaining Electrolyte Levels

Most people first hear about electrolytes through product marketing. Between electrolyte drinks and other supplements, there are a lot of products marketed as solutions for maintaining healthy electrolyte levels. But are these supplements necessary? It depends.

The best way to ensure you are getting all of the electrolytes you need is by eating a well-balanced diet. Fresh fruits and vegetables are excellent sources of potassium and, in the case of leafy greens, calcium. You can also find calcium in dairy products such as milk and cheese. Sodium can come from a variety of sources including pickles, cheese, and smoked or canned meats. Seeds and nuts, on the other hand, are rich in sodium.

As you can see, the various electrolytes can be found across a variety of food groups: grains, fruits, vegetables, dairy, and proteins. If your diet includes appropriate portions of each food group, your electrolyte levels should be in a good place—if you’re not performing high-intensity exercise.

But what if you are an athlete? Or an occasional 5k runner? Or you spend several hours doing yard work in the hot sun?

This is where electrolyte supplements come in. Remember how you can lose electrolytes by sweating? Well, if you are engaging in an activity that causes you to sweat more than normal, you are losing more electrolytes than normal. And your regular diet may not be enough to quickly replenish your electrolyte levels. By drinking an electrolyte beverage or taking another electrolyte supplement, you can get a leg up on recovery and ensure you are keeping your electrolytes at a healthy level.

Just remember: it’s always good to read the nutrition label. Many electrolyte beverages contain a lot of sugar. A little bit of sugar will help your body in the absorption of the electrolytes, but a lot can throw off an otherwise balanced diet.

It’s All About Balance: The Woes of Too Little or Too Many Electrolytes

Unfortunately, it is possible to have too much of some good things. And electrolytes are one of those things.

Remember all of those body processes that electrolytes support? If you have too few of any given electrolyte in your system—a set of conditions denoted by the prefix “hypo”—you run the risk of those processes not functioning correctly. Too little sodium, for instance, is a condition known as hyponatremia, and too little calcium is known as hypocalcemia.

When you have too much of any given electrolyte, it can be similarly detrimental for your health. (These conditions all have the prefix “hyper.”)

With a healthy diet, it is unlikely that you will hit these electrolyte levels. If you do take a supplement, follow the labelled directions. But, as always, it’s best to consult a doctor if you are in doubt.

The Bottom Line

On a day-to-day basis, you don’t necessarily need to be thinking about electrolytes. Focus on eating a variety of foods from the various food groups and try to steer clear of overly processed foods. If you find yourself experiencing unusual symptoms a doctor may recommend blood tests that can help identify electrolyte imbalances.

And if you know that you’re losing a lot of electrolytes via sweat, it’s not a bad idea to sip on an electrolyte drink during or after your exercise.

References

https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes.

https://www.roswellpark.org/cancertalk/201808/electrolytes-what-are-they-what-happens-if-you-dont-have-enough

https://www.webmd.com/diet/foods-high-in-electrolytes

https://www.ncbi.nlm.nih.gov/books/NBK218740/

https://www.healthline.com/nutrition/electrolytes

When you hear the word “innovation,” your mind probably jumps to technology. After all, technology has come a long way in the past 30 years—not to mention the entire 2 million years of human existence. But here at USANA, as we approach our 30th anniversary as a company, we’re thinking about a different type of innovation: nutritional innovation.

Three decades is a milestone that calls for reflection. The field of nutrition has come a long way in the past 30 years, and USANA has been there the whole way. With that in mind, we’re looking back at the top innovations in nutrition and wellness of the last 30 years. Read on for a crash course on the best nutritional research, products, and technological advances in recent history! (The following list is in no particular order.)

Food Fortification

There are two types of nutrients that the body needs: macronutrients and micronutrients. Macronutrients include proteins, fats, and carbohydrates—all of which the body needs in relatively high quantities. Micronutrients—vitamins and minerals—are needed in smaller quantities.

Vitamins and minerals help with a variety of vital body functions but, unfortunately, many people do not consume the necessary amount. To help combat vitamin and mineral deficiencies among the general population, scientists developed the process of food fortification. The idea behind fortification is pretty simple: because people aren’t getting enough micronutrients, scientists developed ways to add micronutrients to foods. It is an especially common practice with staple foods, such as grains and dairy products.

Food fortification isn’t a new process—it’s been common practice in many countries since the 1920s. So why does it make our list of recent nutrition innovations? The answer is simple: food fortification is still a relatively new process in many developing countries. In 1970, for instance, only 20% of households around the world consumed iodized salt. By 2008 that number rose to 70%.

Microbiome Research

New research is constantly shaping the way scientists understand the human body. And recently, some scientists have turned their attention to the gut. Or, more specifically, to the microbiome—the trillions of microorganisms that live in the small and large intestines.

Your microbiome plays a crucial role in helping your body process toxic food compounds, process and produce micronutrients, and break down complex carbohydrates. In short, the microbiome helps protect the body and digest food—both of which are vital to your health.*

So where does nutrition come in? Of the trillions of microorganisms that make up your microbiome, each play a different role. When everything is working smoothly—when your microbiome is “balanced”—these various microorganisms coexist without causing any problems. Recent studies have shown that a variety of factors can affect this balance. One such factor is diet.

There are a number of dietary factors that can influence the variety of organisms in your microbiome. If you’ve heard about prebiotics and probiotics, this is what they’re all about. Probiotic foods and supplements contain live bacteria (the good kind!) that help replenish and maintain balance in your microbiome.*

Macro- and Micronutrient Tracking

As mentioned above, your body requires both macronutrients and micronutrents—and it needs specific quantities of each. (This is why there are percent daily values (DVs) listed on nutrition labels.) Here’s the problem: your body is unique and so are its nutritional needs. Sure, there are baseline levels of nutrients that everyone should be consuming, but beyond that, your required nutrient consumption will depend on your body, your activity levels, and your health and wellness goals for yourself.

Here’s the good news: thanks to a wide variety of fitness and nutrition apps, tracking your macro- and micronutrient consumption is easier than ever. Whether your goal is to build muscle, shed a few pounds, or simply maintain your current level of health, these apps can help you set goals, track a variety of data points related to your nutrition, and identify dietary changes that will help you meet your goals.

These apps—which are often used in coordination with wristbands that monitor heart rate—are a perfect example of the way technological advances and innovations can intersect with the field of nutrition.

Allergen Awareness

Food allergies and sensitivities are far more widespread than previously acknowledged. This has caused a boom in allergy-safe products. Whether you’re lactose intolerant, allergic to gluten, or have a tree nut allergy, there are more and more products hitting the shelves each year that are safe for your consumption. Here at USANA, we jumped on this early, providing a wide variety of allergy-safe products from the get-go.

Vitamin D Dosage

When it comes to healthy bones, your body relies heavily on two micronutrients: vitamin D and calcium. Vitamin D helps the body absorb calcium, but it does a whole lot more, from supporting a healthy immune system to promoting proper muscle function. Needless to say, it’s an important part of your diet. And for years, scientists and dieticians underestimated just how much vitamin D your body needs each day.*

Many sources recommended between 600 and 800 international units (IUs) of vitamin D daily, but these levels may not be enough to prevent vitamin D deficiency. When you’re not getting enough vitamin D, you may not be feeling your best. Vitamin D helps with maintaining energy levels and supporting mood.*

At USANA, we reformulated USANA CellSentials and our vitamin D supplement to contain higher levels of vitamin D before anyone else made the switch. This level of vitamin D intake daily can help your body maintain proper levels of vitamin D, even when you aren’t spending lots of time out in the sun.

Widespread Adoption of Traditional Chinese Medicine

In recent years, Traditional Chinese Medicine (or TCM) has experienced growing popularity in the United States and Europe. This alternative framework for approaching health and wellness focuses on keeping the body balanced and includes a variety of practices such as acupuncture, forms of massage, and cupping. There is also a dietary aspect to this medicinal framework.

These practices and others have been adopted by some health practitioners in the United States and integrated with Western medicine. This isn’t an innovation per se, as TCM has existed for centuries, but it is being used in innovative ways alongside other medical frameworks.

Upcycling Grape Seeds

It’s no secret that there’s a lot of waste in the food industry. Naturally, people are always looking for ways to reduce that waste—or ways to put waste products to good use. That’s exactly what USANA did with grape seeds.

The story starts with polyphenols, a category of micronutrients found in plants. Polyphenol consumption is associated with a number of health benefits—so naturally, people want to maximize their polyphenol consumption. Many supplements sourced their polyphenols from maritime pine bark, which is a limited resource. Here at USANA, our scientists found that grape seeds contained similar levels of polyphenols, as well as additional polyphenols not found in pine bark. And that’s not even the best part. Grape seeds are typically a form of food waste—by sourcing polyphenols from those seeds, USANA is cutting down on that waste.

Higher Protein Consumption

Most people—especially gym-goers—are familiar with the benefits of eating protein-rich foods. Protein is good for your brain and helps your body build and repair muscle tissue. The amount of protein typically recommended for daily consumption is between 0.8 and 0.83 grams of protein per kilogram of body weight.

That being said, recent studies suggest that there are certain advantages to consuming more protein per day—especially for individuals looking to shed a few pounds. High-protein diets (that is, diets that include more protein than the previously recommended amount) have been shown to help with weight management and promote the synthesis of lean muscle mass.

Meat Substitutes

As most long-time vegetarians can attest, meat substitutes—plant-based products that simulate the flavor and texture of meat—have been around for a long time. For years, however, these products were not very meat-like nor nutritious. Recent products have changed the game entirely.

Nowadays, vegetarians, vegans, and those simply avoiding red meat, have a variety of meat-substitutes available at most grocery stores. These recently developed nutritional products contain similar levels of protein to ground beef, but less fat and cholesterol. What’s more, the flavor and texture is closer to real meat than ever before.

Glycemic Index

When you eat carbohydrates, your blood sugar levels rise. This isn’t necessarily a problem—carbs are an essential nutrient, after all—but it is something to keep in mind. And, as it turns out, some foods raise your blood sugar more than others. Enter the concept of glycemic index. This is essentially just a way of measuring the amount of carbohydrates in a food and the rate at which they raise your blood sugar levels, and assigning that food a numerical value accordingly.

So foods that range from 1-55 on the glycemic index (GI) are considered low-glycemic. Foods in the 56-69 range are moderately glycemic and anything above that is considered high-glycemic.

Using the glycemic index as a guide, some people follow what is known as a GI diet. This diet focuses exclusively on the GI value of foods. At USANA, we take glycemic index into account while developing food products, working to ensure that our products are low-glycemic.

References

https://www.who.int/health-topics/food-fortification

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066912/

https://www.hsph.harvard.edu/nutritionsource/microbiome/

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

https://www.webmd.com/diet/foods-high-in-polyphenols

https://www.hopkinsmedicine.org/health/wellness-and-prevention/chinese-medicine.

https://www.simplyrecipes.com/everything-you-want-to-know-about-impossible-and-beyond-burgers-5190889

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478

Most people know the basics of staying healthy—at least in theory. Eat nutritious foods. Exercise regularly. Sleep enough. But putting these healthy habits into practice is where there’s room for improvement. This is natural. Nobody is perfect, after all, and change can be difficult, especially after years of forming certain lifestyle habits.

Here’s the good news: supporting health at any age is possible no matter how long you’ve been putting off healthy lifestyle changes. It’s never too late to start living your best life.

Many people—especially those in middle age and later—think they’ve passed a point of no return on their health journey. That is, they think it is too late to see the health benefits of certain lifestyle changes. But studies show you can enjoy the benefits of healthy lifestyle changes at any age.

In other words, it’s never too late to start caring about your health and learning how to take care of your body. The first step is learning about the supporting science, and then applying health tips for all ages to support physical and mental health throughout your life.

Neuroplasticity: Habits, Change, and the Aging Brain

Humans are creatures of habit. Daily life is built around routines—meals, work, sleep, and hobbies. And, as you’re probably aware, these habits can be hard to break or change.

There’s a neurological reason for this. As you repeat certain behaviors or activities, the neurons in your brain rewire and adjust the way they fire to code that behavior as a habit. So the behavior literally becomes wired into your brain.

Naturally, these wired habits are difficult to break—difficult, not impossible. Your ability to change habits has, in part, to do with neuroplasticity, which is simply your brain’s ability to change.

From infancy and childhood (even into early adulthood), the brain is incredibly plastic. This means it changes and develops easily. As you age, this process slows so much that scientists used to think neuroplasticity disappeared completely around age 25. In other words, they thought the brain’s wiring was fully set by your mid-twenties.

Recent studies, however, have shown this isn’t the case. Your brain can form new connections, create new neurons, and change its structure at any age. The process might look different as you age, but it is still possible.

So yes, you can teach an old dog new tricks. And, more importantly, you can form new habits to support health at any age.

Out With the Bad: The Benefits of Dropping Unhealthy Habits Today

When people confront lifelong habits—whether it’s smoking, drinking too much, or eating too many processed food—they often ask the same question: how much of a difference could it really make?

The answer is simple. Dropping unhealthy habits as soon as possible can have a huge positive impact on your health.

Take smoking for instance. For a pack-a-day smoker of 20 years, each additional day spent smoking might seem like drops in the river. But the health benefits of quitting smoking, such as decreased risk of heart disease, can be seen after just one day.

Remember, if your goal is to replace unhealthy habits in your lifestyle, you have to start somewhere. Each day that you stick to your goals, you work towards rewiring your brain. So even if you’re not seeing immediate health benefits, you are working to create new neural pathways that will help you maintain a healthier lifestyle going forward.

Making the Change: How to Take Care of Your Body as You Age

The habits you set in early adulthood are factors that will shape your health profile later in life. Depending on your lifestyle, your risk for serious ailments will change. But those statistics aren’t set in stone.

Adults in their sixties, seventies, and beyond can still see the benefits of improving their diet, physical fitness, and mental health. Together, these positive lifestyle changes can set the stage for a happy and healthy life that extends well into old age. Whether you’re a teen, early adult, or pushing past middle age, look at the following tips for supporting health at any age:

Incorporate exercise into your routine: Whether it’s a daily walk, weight training, or high-intensity cardio, it’s important to stay active no matter your age. In young adults, high levels of physical activity improve cardiovascular health, respiratory health, and can help you maintain a high level of fitness later in life.
If you’re middle aged or older, physical activity is just as important, if not more so. Increased levels of physical activity can help support you overall cardiovascular health, and more. And for older adults, physical activity helps keep muscles strong, helping maintain mobility and ensuring you can continue performing day-to-day tasks.
Eat nutritious food: Your diet affects nearly every aspect of your life. Food is fuel, and you want to make sure you’re giving the body the nutrients it needs to run effectively throughout life. During childhood, adolescence, and early adulthood, your diet provides your body with the fuel it needs to grow and develop.
As you age, your diet can help you maintain a healthy weight—which looks a little different for everyone—and can help support total body health throughout your life.
Additionally, healthy eating can just make you feel better. It’s hard to quantify, but people who eat nutritious foods often report feeling more satisfied and energized throughout the day. And this is a benefit you can take advantage of at all ages.
Keep your brain engaged: Scenic walks, reading, or learning a new skill are a few activities that can help keep your brain engaged throughout life. The brain loves a challenge—so why not give it one?
By striving to learn throughout life, you can keep your brain active. This promotes neuroplasticity and your brain’s ability to continue to learn and grow into old age. Staying mentally engaged and challenged can also help optimize mental health throughout life.

Stay Positive with a Growth Mindset to Stay Healthy as Your Age

No matter your age, caring about your health involves adopting a growth mindset. It means believing that your health and lifestyle can change for the better. It’ll just take time and effort.

Remember, these changes don’t have to occur all at once. Start small and work towards your larger goals. It’s natural to slip up, but it’s up to you how you respond to your mistakes. So what are you waiting for? Take the first step towards health—no matter how small.

References

https://www.nia.nih.gov/health/quitting-smoking-older-adults

https://www.hopkinsmedicine.org/health/wellness-and-prevention/its-never-too-late-five-healthy-steps-at-any-age

https://www.nextavenue.org/never-too-late-improve-health/

https://news.brown.edu/articles/2014/11/age

https://www.health.harvard.edu/staying-healthy/its-not-too-late-to-get-in-better-shape

https://www.goodtherapy.org/blog/change-is-a-choice-nurturing-neuroplasticity-in-your-life-0930154

https://www.princetongyn.com/blog/six-steps-women-can-take-to-improve-their-health-at-any-age

Whether it’s your food preferences, a picky spouse, or a child that will eat anything but a vegetable, you’ve probably had to deal with a picky eater in one form or another. This can range from a minor inconvenience to a major annoyance. But can picky eating also be a health concern?

Nutrition, after all, is a fundamental aspect of health no matter your age. And a key part of nutrition is eating a well-rounded diet. But is it possible to eat a balanced, nutritious diet as a picky eater?

The short answer—it depends. Read on to puzzle out the long answer and find tips for how to deal with picky eaters, and—whether it’s yourself, your child, or your partner—how to provide the nutrients they need.

What is Picky Eating and What Creates Picky Eaters

Picky eating looks a little bit different for everyone. There are a number of eating preferences that can be described as pickiness and each of these can range in intensity. But if you distilled the variety of picky eater experiences into one, single definition, you’d end up with something like this: picky eating is the avoidance of specific foods, textures, flavors, or other elements of food and eating.

When it comes to picky eating, most people have the same question: how can I get my picky eater to be, well, not picky? But before you start thinking about solutions for how to deal with picky eaters, it’s important to understand the underlying causes of picky eating.

Not all picky eaters are the same. Some avoid certain foods simply because they dislike the taste, while others’ aversion is based on texture. Some have a visceral reaction—gagging, spitting, or inability to swallow—to the foods they avoid, while others simply prefer not to eat certain items. The severity of an individual’s aversion to specific foods—as well as their reaction to those foods—can help you identify the underlying cause of their pickiness.

In some cases, picky eating can be attributed to neophobia (the fear or dislike of new and unfamiliar experiences). New foods can introduce you to a wide array of new experiences— flavors, textures, smells, etc. This multifaceted experience is part of what makes eating enjoyable and exciting. But for some, these new sensations can be intimidating.

Familiar foods are comforting and predictable. And some people want their eating experiences to be just that: comforting and predictable. While there’s no single identified cause for food-related neophobia, some studies suggest it is an inherited trait. That means if your parents are neophobes, there’s a good chance you will be, too.

There is also a link between picky eaters and being introduced to different foods later in childhood. Basically, the longer a toddler settles into the routine of only eating a set assortment of foods, the more likely they are to develop picky eating habits. If they aren’t exposed to tart foods early on, for example, they may develop an aversion to tart foods.

If a picky eater experiences bodily reactions, such as gagging or spitting, to certain foods, their pickiness may be the result of sensory food aversion. Individuals with sensory food aversion experience heightened sensory input from certain aspects of their food. This could be temperature, texture, taste, or smell. And because of this heightened sensory input, eating these foods can be overwhelming and unpleasant.

Is Picky Eating Unhealthy?

Picky eating can be frustrating for everyone involved. But for many parents, that frustration is rooted in concern. Eating a well-balanced diet is a crucial part of living a healthy lifestyle. And in many cases, picky eating stands in the way of a well-balanced diet. In short, it can start to impact nutrition.

This leads many parents to the same question: just how bad is picky eating for my child’s health? While the effects of picky eating on nutrition vary from person to person, there are common trends that parents should note.

One of the most common effects of picky eating in children is difficulty maintaining a healthy weight. For extremely picky eaters, especially those with sensory food aversion, eating can easily become a chore. There just aren’t many foods picky eaters like, and so they don’t eat as much as they need to. While being underweight isn’t always a health risk, it can indicate malnutrition—meaning a child isn’t getting the nutrients they need to support the body’s growth and development.

Oddly enough, picky eating can also have the opposite effect on your child’s weight. Because picky eaters tend to avoid fruits and vegetables, their diets often consist primarily of carbs—especially refined carbohydrates—and processed foods. And, when eaten in high quantities, both of these food types can lead to weight gain. Once again, this is an indication that your child isn’t acquiring the nutrients they need.

Put simply, children (and any picky eater adults, for that matter) should eat a variety of whole foods, including fresh fruits, vegetables, whole grains, and lean proteins. Unfortunately, these are typically the foods picky eaters avoid most. Without fresh fruits and vegetables, unprocessed meat, and whole grains, it is difficult to get the appropriate amounts of fiber, protein, and vitamins a child’s growing body needs.

Picky Eating Study

To understand the significance of picky eating, the Avon Longitudinal Study of Parents and Children (ALSPAC) studied how picky eating affects children’s nutrition between the ages of 2 and 7.5. Food logs and questionnaires tracked all macronutrients, micronutrients, and calories children consumed over a period of 3 days (2 weekdays and 1 weekend day). ALSPAC compared these intakes with UK dietary recommendations.

Results showed that while most children got enough calories and carbohydrates, picky eaters tended to eat less protein and significantly lower levels of key micronutrients—especially iron, zinc, and carotene. This was mostly because picky eaters ate less meat, vegetables, and fruits, and more sugary foods and drinks. Although the nutrient gaps were not severe, picky eaters were more likely to fall below recommended nutrient levels.

Strategies for How to Deal with Picky Eaters

So your suspicions have been confirmed: picky eating isn’t exactly healthy and is certainly not ideal. What’s next? Fortunately, picky eaters don’t have to be picky for life. There are a variety of strategies you can use to help a picky eater broaden their tastes—it’s just a matter of choosing the right strategy for the situation.

Studies suggest many food aversions can be overcome with repeated exposure. This means a picky eater may come to enjoy a food they avoid if they try it enough times. Say your child hates tomatoes—if you offer them tomatoes enough times, in a variety of forms, they may eventually come to enjoy them. If you’ve heard the term “acquired taste,” the same principle applies here. It’s just a matter of helping your child acquire a taste for certain foods.

Children respond to modeling. If you don’t eat your veggies, there’s a good chance your child won’t either. Don’t prepare separate meals for you and your child—sit down and eat the same food together. Show your picky eaters that you enjoy the tricky foods. Additionally, preparing food in a variety of ways can help a child branch out to new foods. If they hate raw carrots, try steaming them. (Worried about how this will affect the nutrient content of your food? Read up on the effects of cooking on vegetables!)

6 Tips to Make Feeding Your Fussy Eater Easier

If you’re looking for a variety of simple, actionable items to try to get your child to eat, look no further. Give these six tips a try!

Give your child options: As children grow and develop, their sense of autonomy grows, too. This means kids may want more say in what foods they eat. Obviously a four-year-old boy shouldn’t have full control of his diet, but you can indulge his budding sense of autonomy by providing options. If you’re struggling to get your kids to eat carrots, it might not be about the carrots. It might be about the children’s sense of autonomy and control. Instead of forcing them to eat a carrot, provide two healthy options and ask which they’d prefer. Sometimes a question as simple as “Do you want carrots or green beans tonight?” can solve the problem.
Don’t prepare separate meals: As mentioned above, children look up to their parents for modeled behavior. Don’t give in if your child sees a meal you’ve prepared and demands something else. Sit down to eat the meal together. As they watch you eat and enjoy the food, your picky eaters might decide to do the same. Again, be sure to allow for choices within the meal—peas vs. broccoli, for example—but don’t simply let kids opt out and choose a different meal entirely.
Establish and maintain routines: Children thrive in an environment with established routines—and mealtime is no exception. A lot of picky eating can be attributed to children avoiding the unfamiliar. Trying new foods and branching out is stressful enough for young children, so try to make the rest of their eating experience predictable and consistent. Set aside blocks of time each day specifically for meals. Be consistent in when and where you and your children eat.
Be patient and don’t force it: If your child refuses to eat broccoli, they probably won’t wake up one day and miraculously love it. Acquiring the taste will take time and repeated exposure. This might mean your child chews up a piece of broccoli only to spit it out—and there’s nothing wrong with that! Give picky eaters time to adjust to new foods and keep giving them opportunities to try the different items.
Mix it up: While repeated exposure is one way to help a child eat a food, this doesn’t mean you should only prepare that food until they like it. If your child hates raw bell peppers, for example, don’t try to feed them raw bell peppers every night. Remember, their aversion might be rooted in texture. Mix up your preparation and try grilling or sauteing. And, let’s be honest, bell peppers aren’t the only healthy food out there. Don’t be afraid to give it a break and serve your child other nutritious foods—maybe carrots, broccoli, or green beans.
Give feeding therapy a try: If you have an extremely picky eater or a child with sensory food aversion, feeding therapy is also an option to consider. Feeding therapy is especially helpful for children with strong bodily aversions to food—in other words, kids who gag, cough, spit, or choke when eating foods they don’t like. Although it shouldn’t be your first solution, feeding therapy can be a great way to help your child enjoy eating when all else fails.

References

https://pubmed.ncbi.nlm.nih.gov/30392488/

https://pubmed.ncbi.nlm.nih.gov/27935522/

There are two sides to every vegetable—raw and cooked. You might happily crunch on a bag of fresh baby carrots, but gag at the thought of eating one boiled. And it turns out, cooking isn’t just a matter of taste. People often think of cooking as a way to enhance the flavor of food—and it is. But, as you prepare your food, you may also want to think about the effect of cooking on nutrients.

With the growing popularity of raw food diets, you’ve likely heard something along these lines: Raw vegetables are the most nutritious; when you cook veggies, you lose nutrients. The same is sometimes said of meat, eggs, and just about every other food group. It’s a plausible claim, but is it true?

The short answer is sometimes. But let’s dive into the long answer. The original question presents a simple binary: Raw vs. cooked. In reality, the situation is much more complicated. There is, after all, more than one way to cook a vegetable. And various nutrients respond differently to each cooking method.

A Quick Overview of Nutrients

Broadly speaking, you’ll find two types of nutrients in food: macronutrients and micronutrients. Macronutrients are the well-known trio of fats, carbs, and proteins. They’re the main components of your diet and supply the body with energy and building blocks.

Micronutrients, on the other hand, are needed in smaller amounts. (But don’t let this deceive you! Micronutrients are just as important to your health as macronutrients.) Micronutrients include vitamins, minerals, and phytonutrients (plant compounds). These nutrients help regulate and maintain healthy reactions within your body on a cellular level.

Most studies looking into the effect of cooking on nutrients focus on micronutrients—specifically vitamins. And for the purposes of this article, that’s largely the focus, too.

There are two types of vitamins: fat soluble (vitamins A, D, E, and K) and water soluble (vitamin C and the B vitamins). The difference is pretty straightforward. Vitamin C and the collection of B vitamins dissolve in water, whereas vitamins A, D, E, and K dissolve in fat. So what does this have to do with cooking?

Some cooking methods use water and others use fat. The solubility of a vitamin is one of the best indicators of how it will react to certain cooking methods. For instance, the quantity of vitamin C (a water soluble vitamin) in any given vegetable tends to decrease when that vegetable is boiled.

Solubility is a good starting point, but, of course, it gets more complicated. Let’s dig in.

The Effect of Cooking on Nutrients: What’s Happening on the Inside?

There’s no easy equation for choosing the best cooking method for nutrition. Not only do nutrients react differently to various types of cooking, but their reactions also vary across different types of vegetables. A boiled Brussels sprout, for example, loses some of its vitamin C. The levels of beta-carotene in chard, however, increase with cooking.

These variations are caused by the cellular structure of vegetables. Depending on where in the cell a nutrient is stored, cooking can do the following:

Make the nutrient more readily absorbed (as the cell wall softens)
Break down the nutrient itself
Kill off oxidizing agents that would otherwise reduce the quantity of that nutrient

Let’s revisit that initial claim: Cooking vegetables reduces their nutritional value. Clearly, this isn’t always the case. In instances where cooking softens the tissues of plant cells, certain vitamins are released, making extraction—and detection—easier. In other words, some vegetables become more vitamin-rich when cooked.

This means there are three factors to consider when looking at the effect of cooking on nutrition: the method of cooking, the vegetable being cooked, and the specific nutrient being measured.

Let’s take a look at several common vitamins to see how they respond to various cooking methods in a variety of vegetables.

Vitamin C

For most people, vitamin C brings citrus to mind—and the bright fruits are admittedly an excellent source of vitamin C. But you’re probably not cooking your oranges and lemons. The vegetables rich in vitamin C—think broccoli, Brussels sprouts, and spinach—are another story.

Boiling is one of the most popular ways to prepare broccoli and Brussels sprouts. But if you’re trying to get your daily vitamin C, you should opt for a different cooking method—one that doesn’t use water. Because vitamin C is water-soluble, it seeps out of the vegetables and into the water. And that water goes straight down the drain. (In many cases, boiling reduces the vitamin C content of vegetables by more than 50 percent!)

Vitamin C is also heat sensitive. Expose your vegetables to heat for too long and you’ll run into the same problem as boiling. So what does this mean for you and your kitchen habits?

There’s nothing wrong with boiling your broccoli—it’ll taste delicious—but if you’re trying to optimize vitamin C intake, you should choose a low heat, water-free cooking method. Think sautéing, microwaving, or, better yet, leave it raw.

Vitamin K

To remember the role of vitamin K in the body, remember the two Bs: blood and bones. Vitamin K is a fat-soluble nutrient that helps support your body’s normal blood clotting processes and maintain healthy bones. Vitamin K is found primarily in leafy greens like spinach, chard, beet greens, and kale.

Vitamin K is less fickle than some other vitamins. Spinach, for example, retains most of its vitamin K content regardless of how you cook it. And most cooking methods will actually increase the levels of available vitamin K in chard.

If you’re trying to up your vitamin K intake, don’t give too much thought to your cooking method. Focus instead on what you’re eating your veggies with. Remember, vitamin K is fat soluble. Preparing those veggies with olive oil or another source of beneficial fats will help your body absorb the essential nutrient.

Beta-Carotene (Vitamin A)

Strictly speaking, beta-carotene is a phytonutrient (a plant compound), which the body then converts into vitamin A. This essential vitamin then helps support the immune system and optimizes healthy retinal function (hence the adage that carrots are good for the eyes).

Beta-carotene is what makes carrots orange, so it should come as no surprise that those crunchy root veggies are packed with phytonutrients. Raw carrots are an excellent source of beta-carotene, but when they’re cooked—especially boiled lightly or steamed—your body can absorb more of that important phytonutrient.

The same can be said for spinach and chard—both (slightly less) excellent sources of beta-carotene. When boiled, these leafy greens show increased levels of available beta-carotene. (This is caused, as you might have guessed, by the softening of cell walls.)

Vitamin E

Vitamin E helps support your body’s protections from threats. As a powerful antioxidant, it helps neutralize free radicals—highly reactive molecules that can be harmful to cells. Vitamin E also helps maintain your immune system. Long story short, it’s something you want to have in your body.

Root vegetables (potatoes, carrots, etc.) and leafy greens (spinach, chard, and the like) contain vitamin E. But that’s where the similarities end.

No matter how you cook root vegetables, their levels of vitamin E will always decrease. That’s kind of a bummer, because who likes to eat raw potato? Leafy greens, however, are the opposite. When leafy greens are cooked, the quantities of available vitamin E increase significantly. And by now you know why—the breakdown of the cell walls.

So if it’s vitamin E you’re after, skip the raw potatoes and go for cooked greens.

What About the Effect of Cooking on Nutrients in Meat?

Enough about vegetables, let’s get to the meat of the story. Cooking meat properly is notoriously difficult. At its best, meat is tender, flavorful, and free from bacteria. Prepared wrong and it’s, well, the opposite—bland and tough.

And when you take health and nutrition into account, cooking meat only becomes more complicated.

Although meat is rich in B vitamins, exposing it to high temperatures for too long can greatly reduce the essential nutrients’ overall availability. Some of the B vitamins are lost in the juices that drip from the meat, but if you collect and serve that juice as part of the dish, you’ll have a tasty sauce and retain valuable nutrients! That’s a win-win situation.

Unfortunately, when cooking meat, your biggest concern shouldn’t be the nutrients you’re losing, but rather the substances you are creating (and then eating). When the fats and juices from meat come in contact with cooking surfaces at high temperatures, they create smoke.

That smoke can contain harmful chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which becomes part of your food. To minimize your intake of PAHs and HCAs, avoid grilling and searing your meat. Instead opt for baking or broiling—both of which can have delicious results!

To Boil or Bake: Selecting the Best Cooking Method for Nutrition

If there’s one thing to take away from this article, it’s this: when it comes to cooking and nutrition, there isn’t an easy answer. Is raw better than cooked? Sometimes. It depends on what you’re cooking, how you’re cooking it, and the nutrient you’re measuring.

To ensure you’re getting the nutrients you need, eat a variety of vegetables prepared in a variety of ways. This approach will delight your taste buds, too.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

https://www.healthline.com/nutrition/healthiest-way-to-cook-meat

https://www.betterhealth.vic.gov.au/health/HealthyLiving/food-processing-and-nutrition

https://pubmed.ncbi.nlm.nih.gov/14673607/

https://www.prevention.com/food-nutrition/g20514153/5-veggies-that-are-healthier-cooked-than-raw/