You need all 13 of the essential vitamins and 14 essential minerals to maintain health. But letâs be honestâsome essential micronutrients perform a larger variety of jobs than others.
No offense to nutrients like molybdenumâwith its focus on supporting detoxification processesâbut the list below highlights the 10 multitasking micronutrients you need to acquire from your diet.
Vitamin D
The sunshine vitamin is a fat-soluble force for good all over your body. The spotlight shines brightly on vitamin Dâs role in supporting bone healthâby helping maintain balanced levels of calcium in your blood.
But vitamin D also helps:
Support healthy immune function
Maintain a balanced mood
Support cardiovascular health by helping maintain healthy blood pressure already in the normal range
Exposing your skin to the sun will help your body make vitamin D. You can also add a supplement, fatty fish, and fortified dairy or grains to your diet.
Itâs called a macromineral for a reason. Your bodyâs vociferous appetite for magnesium stems from the mineralâs participation in 300-plus enzyme systems. This nutritional jack-of-all-trades plays a role in:
Supporting energy production
Helping maintain healthy calcium levels
Supporting normal, healthy insulin function and blood glucose levels already in the normal range
You know vitamin C. Itâs possibly the most well-known nutrient in the world. Much study has revealed wide-ranging impacts on maintaining your health.
Acts as an antioxidant, helping protect you from free radicals by shedding electrons to neutralize damaging compounds
Helps support collagen production, which is important for skin-health maintenance
Plays an important part in maintaining healthy immune function through support for white-blood-cell production and protection
Being a fat-soluble-free-radical fighter is just the start of vitamin Aâs supernutrient origin story. Sure, it acts as a powerful antioxidant. But did you know its support for healthy cellular differentiation expands vitamin Aâs role throughout your body?
Your eyes, skin, reproductive system, as well as organs and tissues throughout your body are supported by this essential nutrient. It also helps maintain healthy cell growth and communication, supports healthy immune function, and is a component in a key protein for your vision.
You can call it vitamin B7 or biotin. Either way, it will help all over your bodyâfrom supporting energy production to maintaining healthy cell signaling.
Biotin is also frequently talked about in the context of supporting healthy hair. But it does so much more. It also helps maintain healthy bones and normal gene expression, while supporting the production of glucose from sources other than carbohydrates.
Itâs no small feat being second to calcium on the list of the bodyâs abundant minerals. Thatâs how important phosphorous is, though. You need it to support energy productionâand you have adenosine triphosphate (ATP) to thank for that.
Phosphorous also:
Supports bone and cellular health
Helps maintain healthy cell signaling
Supports protein synthesis
Works with B vitamins to help support heart, kidney, muscle, and nerve health
You might not need as much zinc as other minerals, but it still is involved in 300-plus enzymes and many important bodily system and functions.
Immune support may spring to your mind first. Zinc does help maintain healthy immunity. One of the biggest roles it plays in your health starts at the genetic level. Zinc helps support healthy DNA construction and repair. And then it also is a structural component of proteins related to gene expression.
Supporting the health of your kidneys, eyes, muscles, bones, and skin also falls under the job description for zinc. So does antioxidant activity, support for the production of a component of blood, and aiding the absorption of folate into cells.
https://askthescientists.com/wp-content/uploads/2020/09/AdobeStock_299873653.jpg501835David BakerDavid Baker2020-09-22 08:00:322022-07-06 12:11:3610 Micronutrients that Work the Hardest for Your Health
https://askthescientists.com/wp-content/uploads/2019/08/copaprime-for-memory.jpg485835David BakerDavid Baker2020-09-02 11:40:122022-07-20 14:13:35Interact with Your Foundations of Good Health
The human brain is an incredible organ. But it is also a hungry one. Weighing in at only around three pounds, your brain is an apex feeder. It uses 20 percent of all blood and oxygen produced in the body. So, itâs important to understand the connection between your diet and brain health so you can eat to support your cognitive functions.
Your brain does a lot, and it needs glucose to do all that work. Glucose is a type of carbohydrateâsugars found in fruits, grains, vegetables, and milk products. But the brain canât store any of that glucose itself. It must continuously receive a supply from the body.
Because your body must absorb and metabolize sugars before they make it to the brain, itâs actually best to focus on eating complex carbohydrates. They power your body and keep your brain operating at optimal levels. This means focusing on whole, natural foods and limiting processed foods high in simple carbohydrates and low in fiber and micronutrients.
But whatâs the best diet type to help your brain? Hereâs a good rule of thumb: what helps your heart, helps your brain. Letâs dig deeper to examine popular diets and discover how to be mindful of what you eat.
Mediterranean Diet
The Mediterranean Sea connects Europe, Asia, and Africa. Since the time boats were first put into the water for fishing, trade, and conquest, the Mediterranean has been the aquatic breadbasket of the Western world.
There are over 500 different species of fish in the Mediterranean, including omega-3 rich, oily fish like sardines, mackerel, and herring. Traditional trading routes connect different cultures with regional foods: protein-rich chickpeas from Israel, Egyptian figs, Greek olive oil, Libyan couscous, and Italian tomatoes.
The nations bordering the Mediterranean focus on a daily consumption of fresh vegetables, fruits, whole grains, and healthy fats, like olive oil. Weekly, they consume oily fishes plus poultry, beans, and eggs for protein. Diets here have a limited intake of dairy products and very little red meat.
An abundance of cruciferous vegetables, nuts, and fresh fish supply the primary benefits of the Mediterranean diet. Oily fish are packed with omega-3s, a type of polyunsaturated fat the brain uses as a cell-building nutrient. Omega-3s are also important for normal brain function, preserving cell membrane health, and facilitating neuroplasticity, the brainâs ability to form new neural connections.
If you have a sweet tooth, this isnât the diet for you.
The ketogenic diet focuses on foods that provide healthy fats, adequate levels of protein, and nearly zero carbohydrates. The idea is to consume most of your calories from fat and limit carbs, thereby putting your body into ketosisâa metabolic state where fat provides most of your bodyâs fuel.
Growing evidence suggests keto diets may help support and protect your brain and nerve cells. Ketones, the product of ketosis, may provide a neuroprotective impact on the brain, especially as you age. While itâs difficult to start and maintain a keto diet, there are a number of potential health benefits. By limiting carbohydrates and total calories in your diet, you can experience weight loss (and a healthy weight will stress your heart less), and protected brain function.
Your brain still requires fuel to function. Instead of relying solely on carbs to create glucose, the brain uses ketones to meet its energy needs. Your liver and muscles store glucose in the form of glycogen. After two or three days without ingesting carbs, these reserves are depleted and insulin levels drop. Your liver increases production of ketones by breaking down fat stored in cells.
A sample of foods you can eat on a keto diet are seafood, non-starchy vegetables, cheeses, avocados, eggs, meat, and plant-based oils. Providing the food is low/zero carb, your body will convert stored fat into energy, resulting in weight loss.
Avocados are an excellent food source for brain health. A medium-sized avocado contains nine grams of carbs. The good news is seven of those grams are fiber, so your net carb consumption is only two grams. Avocados are also packed with vitamins and minerals, including potassium.
Ultra-Low-Fat Diet
The polar opposite of keto is the ultra-low-fat diet. As the name suggests, the goal of this diet is to eliminate as much fat consumption as possible from your daily intake. You instead turn to whole grain foods, lean meats (skinless chicken and turkey), white fish, vegetables, lentils, and fruit. Butter, eggs, and cheese are out, but you can eat pasta, rice, and oats.
This diet requires a lot of discipline because your body still needs approximately 10 percent dietary fat to function. Foods like salmon and flaxseed help. And walnuts are an excellent optionâloaded with omega-3s, antioxidants, vitamin E, and minerals to support your brain.
Since you can eat fruit, strawberries, blackberries, and blueberries provide flavonoid antioxidants your brain needs to function properly. Berries can boost brain health by maintaining healthy communication between brain cells, fostering neuroplasticity, and supporting normal cognitive function as you age.
Intermittent Fasting
This diet is more about when to eat than what. On intermittent fasting, you avoid eating for set, extended periods of time. Itâs a new diet trend with centuries-old roots. As hunter-gatherers, humans would often go long period of time between meals. Today, those who intermittent fast eat only during certain time windows, like 16-hour fasts with eight-hours of feeding or one meal per 24-hour cycle.
During fasting, scientists believe new neural pathways are created, strengthening both connectedness and communication paths in your brain. When youâre not eating, fat stored in your body can be pulled for energy to power your body. The stress of fasting makes the brain look for nutrients inside the body. The result is your brain receiving the energy it requires and your body losing weight.
Special consideration should be given to intermittent fasting. If you have a chronic health condition, you should consult a physician before startingâsound advice for anyone starting a new diet program.
Vegan Diet
Veganism is as much a lifestyle as it is a diet. Proponents of the vegan diet abstain from all consumption of animal products for ethical, environmental, and health reasons. Saying no to any meat, dairy, or other animal-based foods and ingredients requires discipline but comes with some brain benefits.
Cruciferous vegetablesâbok choy, collard greens, kale, mustard greens, and broccoliâare packed with folate, a water-soluble B-complex vitamin that supports the formation of red blood cells to help the production of energy. Circulation and energy are important for feeding your brain oxygen and nutrients. Folate and other B vitamins (B6 and B12) also have been shown to help support normal cognition function as you grow older.
Beans and legumes, an important staple in a vegan diet, provide proteins and complex carbohydrates. Your body slowly digests beans, helping to maintain stable blood-sugar levels. Because your brain utilizes so much energy, beans are a good source of complex carbohydrates that slowly enter your bloodstream to continually feed your cognition.
However, a strict vegan diet can place demands upon your brain. You need choline to support healthy brain functions like the regulation of memory, mood, and muscle control.
Unfortunately, the best sources of choline are beef, eggs, fish, and chicken, while nuts, legumes, and vegetables contain little. Because it is difficult to obtain optimal levels of choline from a vegan diet, you may consider supplementing to meet your needs. The same is also true of vitamin B12, since it is only found in animal foods
Many may find a strict vegan diet to be difficult. But you should try to incorporate elements of a plant-based diet into your normal routine. Cutting back on animal proteins can benefit your weight, blood pressure, and cholesterol levels.
Mindful Eating
As youâve seen, parts of many popular diets can be good for your brain. So, how do you choose?
The best diet for you is the one you can stick with. Being conscious of your consumption helps you appreciate your food and, hopefully, encourages better food choices. Maintaining a healthy diet isnât always fun. But a lifetime of considerate eating can fuel your brain and body with the nutrition they need.
And good brain health doesnât stop and start with your fork. Exercise helps improve blood flow and memory by stimulating the release of growth factorsâchemicals in your brain that enhance learning, mood, and thinking. Get smart. Include exercise and a healthy diet to live a healthy life.
https://askthescientists.com/wp-content/uploads/2020/04/AdobeStock_306476105.jpg501835staffstaff2020-04-20 16:00:582022-07-20 14:55:56Diet and Brain Health: Eat Smart to Power Your Cognition
Your old, reliable meals are the easy answer to a dinner dilemma. But when you find yourself mired in menu malaise, do yourself a favorâmix up the food you buy and eat. Chowing down on a varied diet supplies the wide range of nutrients you need to live well.
Dietary variety delivers other health benefits, too. Diversifying the food you eat helps support total-body healthâsee more on the specifics below. It also tastes good! And eating a varied diet leaves you feeling better than the fast food and packaged snacks that can often replace a nutritious meal.
Take up the challenge and add new foods to your routine. Hereâs how you can give your go-to meals a break and inject variety into your diet.
Dietary Variety Starts at the Grocery Store
By definition, a varied diet means eating foods from across all food groups. This ensures you acquire a broad-spectrum of the macronutrients, vitamins, and minerals your body needs to help you feel your best. However, not everyone is great at buying and cooking the variety of foods a healthy diet requires.
A recent study paints a clearer picture of how little variety people have in their diet. In 2017, researchers compared the grocery shopping habits of four generations of adults.
Scientists wanted to learn about shopping and eating behaviors across a range of ages. This was the focus because you can tell a lot about a personâs health by the way they shop for food. And in the case of the millennial generation, itâs what theyâre not buying thatâs more revealing.
The study showed millennials spend less money on groceries than any of their predecessors. They prefer to dine out more and cook at home less. And the smallest portion of their money goes to buying healthy foods like whole grains, vegetables, and lean meats.
Instead, millennials are devoting the biggest chunk of their budgets to ready-to-eat food items that fall short of meeting the standard for good nutrition.
How does that impact the variety of your diet? When it comes to convenient snacks and prepackaged foods, the contents are similar. Starches, sugars, trans fats, and little fiber. Not the wide range of nutrients you can find in a diverse diet of whole foods.
The vibrant array of vitamins and minerals found in fruits and vegetables can be largely absent in a diet of ready-to-eat foods. But you can boost the quality of your nutrition by including more food groups on your shopping list.
Millennial or not, pull your diet out of the rut that relies on prepackaged foods. Take a lesson from older generations and set aside more money for healthier, whole foods. It will make your shopping list more interesting and increase dietary variety.
Body Benefits of a Varied Diet
Plentiful evidence supports the concept that eating a variety of foods is best for your health. Thatâs because diversifying your diet broadens the sources of the vitamins, minerals, and macronutrients that fuel your body, which is important.
Your body utilizes dozens of nutrients your diet has to provide. Thatâs one reason eating the same thing every day proves tiresome. A healthy body has a high demand for macro- and micronutrients. And you canât amass them all from one place.
Supplying your body with a bounty of nutrients is important for total-body health. All of your bodyâs systems, organs, and cells need these essential macro- and micronutrients. But there are specific body benefits.
Dietary variety predicts a healthier heart and weight range. Those are great reasons to opt for diversity in your dining. With a goal to eat more from each food group, youâre more likely to skip the crackers and chips and choose wholesome and more sustaining foods. This leads to picking high-fiber, low-calorie, nutrient-packed foods that support a healthy heart and weight.
Another reason for a more varied diet is the strength diversity brings to your gut. So much in the body is influenced by the digestive tract. Almost all nutrient absorption takes place in the small intestine and your immunity takes root in the gut, too.
Bacteria and microbes work alongside the cells in your small intestine to digest food and extract nutrients. But your microbiome needs nourishment just like the rest of your body. Prebiotic (those with fiber) and probiotic foods (those containing good bacteria) help you maintain a beneficial microbial balance. This makes what you feed your microbiome important.
In your quest for variety, try to find ways to add foods that facilitate good digestion and microbial diversity to your diet. Legumes, whole grains, fruits, and vegetables are good sources of the prebiotics that support gut health. Fermented dairy products (yogurt and kefir) as well as sauerkraut, miso, kimchi, and other healthy, plant-based options help provide the probiotics your guts need to maintain health.
So, the case for a wide-ranging diet is pretty simple: Including items from across the food groups fills your meals with substance and variety, while supplying the spectrum of nutrition you need to be healthy.
Tips to Increase the Variety in Your Diet
If you want to infuse you diet with more diversity, here are a few ideas to help get you started:
Buy In-Season
A great way to increasingly vary your food is to buy fruits and vegetables during their peak season. Not all fruits and vegetables are available year-round. But when you shop for food in its growing season, you enjoy exceptional taste and freshness. Get to know when to expect your favorites to be the ripest.
Picking seasonal produce adds a layer of variety to your diet all year because whatâs in season is always changing. Instead of always grabbing an apple, choose blackberries and strawberries during the warm berry season. Pick oranges in cooler months. Youâll adopt a revolving calendar of healthy foods to eat as fruits and vegetables rotate through their seasons.Â
Try Perimeter Shopping
Maybe a change in the way you shop is all you need to spice up your meals. Give perimeter shopping a try.
This technique can help you shake up what you choose in the grocery store. And the principle is simple. Try to only put foods found along the perimeter of the store in your shopping cart. Hereâs why. The perimeter of most grocery stores is lined with healthy foods not found on the shelves at the center of the market. On the outside edges you find fresh fruits, vegetables, lean meats, dairy, and whole grains.
Processed, conveniently packaged food tends to reside in the aisles lining the center of the store. Since items from the aisles in the middle are quick and easy to grab, you might forget that theyâre not the best for you. Branch out from your comfort foods and try making meals with what you can find along the perimeter.
Get Creative
Plan meals that use foods in new ways. Substitute spaghetti squash or zucchini noodles for your regular pasta. Try riced cauliflower in place of white rice. Swapping out food staples like these makes adding variety to your diet simple and satisfying. Not to mention the added vitamins, minerals, and other micronutrients youâll also pick up.
The Brighter the Better
Noticing the colors of the food on your plate puts you on your way to creating a more varied diet. Thatâs because diverse foods come in a rainbow of colors, and a meal featuring several means youâre off to a good start.
The colors of your food also hint at the nutrients they bring to the tableâliterally. Orange and yellow foods (like carrots and peppers) are full of vitamin A to help support your vision. Green foods like broccoli and spinach have iron and calcium to maintain the health of your red blood cells. Red and purple fruits and veggies are packed with vitamins C and K to support your immunity and help with healthy mineral storage in your bones.
Imagine what youâd miss out on if you ate monochromatic meals. Instead, flood your body with the nutrition it deserves by splashing more color on your plate. And challenge yourself to eat from every color of the rainbow.
Plan Ahead
A sure-fire way to diversify your cooking is by prepping healthy, assorted foods ahead of time. Busy days squeeze out any room for cooking, so itâs tempting to settle for a bowl of cereal or a trip through the drive through. Those options leave you without the healthy variety your diet desperately needs.
Pack your freezer full of mixed fruits and vegetables for days when you canât cook. Steam frozen veggies for a quick bite. A fruit smoothie with berries, peaches, and banana is a great alternative to a lackluster fast-food sandwichâwith many times the nutrient value.
Keep an assortment of healthy, fun, and flavorful foods at your fingertips so you can enjoy the dietary variety your body deserves.
https://askthescientists.com/wp-content/uploads/2020/01/Shopping-for-food-AdobeStock_284032830.jpg501835Sydney SprouseSydney Sprouse2020-01-31 10:00:432022-07-20 15:21:59Spice Up Your LifeâEat a Varied Diet
Itâs easy to recognize how great you feel when you eat well. When you make healthy eating a habit, this sense of wellbeing can become your new normal. Thatâs because youâre laying a foundation of broad-spectrum nutrition thatâs essential for encouraging your body to thrive.
To maximize your health you need consistent, high-quality nourishment. Use your diet and supplements to stockpile the solid foundational nutrition your body can draw from always.
Build Health Brick by Brick
Consider the idea of foundational nutrition. Just like a home stands atop a strong foundation, your body builds its health on a base of broad-spectrum nutrition.
A healthy, complete diet is full of micro- and macronutrientsâvitamins, minerals, carbohydrates, fats, proteins, and it even includes water. Like bricks, these pieces of your diet fit together to support your body in all it does to keep you feeling your best. Whole foods and essential nutrition give you a firm footing and solid start toward the goal of overall wellness, and cells need water to support healthy, proper function.
These bricks in your dietary foundation need mortar to hold them together. A high-quality dietary supplement acts a lot like that glue. Supplements can provide a variety of nutrients that might not be prevalent in your real-world diet. These fill the nutrient gaps that exist when eating perfect isnât possible. And they can help strengthen your nutritional foundation when your body needs extra support.*
How does foundational nutrition benefit your body? Basically, in every way:
Ensures basic dietary requirements are met
Builds up stores of important vitamins and minerals
Supports the immune system*
Maintains brain health and cognitive function*
Helps preserve heart and lung health*
Supports the bodyâs defenses from free radicals and oxidative stress*
Your body does its best when your diet provides more than the bare minimum you need to survive. A wealth of resources from a nutritious diet amplifies your health and your bodyâs ability to maintain that feeling of well-beingâno matter what life throws at you.*
Essential Nutrition and Your Health
The word âessentialâ comes up a lot when talking about nutrition. Nutrients are considered âessentialâ when they cannot be made by your body, so they have to come from your diet. Vitamins, minerals, carbohydrates, fatty-acids, and amino acids are all essential nutrients.
These nutrient bricks are used by your body for everything you do. You secure that foundation by laying new bricks of essential nutrition every day. Since carbs, fats, proteins, vitamins, and minerals are all important, make sure you supply your body with plenty of each from your daily diet.
When your eating isnât as healthy as it should be, you start to miss out on the nutrients that keep you in tip-top shape. So, secure your nutritional foundation with a wide variety of healthy foods and help reinforce it with supplementation.
Weather Lifeâs Storms with Foundational Nutrition
Broad-spectrum nutrition is necessary to maintain your health during physically trying times. Busy lives bring a host of issues that can send your body into survival mode. Stress, poor sleep, and fatigue are just a few of the ways your body is challenged.*
One example comes from your immune system during busy times. When germs are everywhere one of your best defenses is a nutritious diet. Bacteria and viruses thrive in bodies unprepared for battle. They pick on cells and systems that donât have the support to fight back.*
Thatâs why itâs important to lay a strong foundation of essential nutrition. Your body can make better use of dietary resources when thereâs plenty availableâinstead of scrounging for vitamin, mineral, or macronutrient morsels.
Another area supported by foundational nutrition is your bodyâs response to stress. Work (whether in or outside the home) really takes a toll on your body. A nutritious diet can help alleviate some of that stress. A body flush with vitamins and essential nutrients can dedicate more energy to help balance stress levels.*
Focusing on broad-spectrum nutrition may even help provide more restful sleep. Healthy eating supports healthy sleeping, especially when your diet is full of the B vitamins that regulate melatonin, the sleep hormone. And a good nightâs sleep is one of the most effective ways to combat stress and support your immunity.*
You can be prepared to handle the curveballs life throws at you by maintaining that foundation of good nutrition. Combat germs with a great diet. Sleep better and stress less by acquiring broad-spectrum nutrition. A carefully laid base of essential nutrition makes all of this possible.*
Broad-Spectrum Nutrition Helps Create Opportunities for Your Body
Foundational nutrition has benefits beyond fulfilling your bodyâs basic needs. Thatâs because the roles of vitamins and minerals are magnified in the body as you build your nutritional foundation. Everything from nutrient storage to additional benefits at advanced levels are possible when you have a strong nutrient foundation.
When you cultivate broad-spectrum nutrition, you store up certain essential nutrients for later use. Vitamin B12 is an example of an essential nutrient that can be stockpiled for future useâif your body has all it needs. Your liver can save extra B12 from your diet for up to four years.
Antioxidants keep working in your body long after your diet has met your daily requirements. Two examples: Lutein and lycopene. These two powerful antioxidants work tirelessly to help support the health of your eyes.*
When reserves of vitamin A, another natural antioxidant, are built up, it takes on other important tasks. This includes fighting harmful free radicals and helping clean up oxidative damage. Vitamins C and E work in much the same way. Extra vitamins C and E help support your cardiovascular system and immunity.*
Your bones also thrive when your diet includes broad-spectrum nutrition. Vitamin Dâs primary role is helping your bones absorb calcium. Once your daily threshold levels of vitamin D are met by your diet, it can work on other important jobs. Vitamin D works on supporting healthy brain function and helping to protect your heart and immune system.*
A strong nutrient foundation helps your body to thriveânot just survive. Powered by the extras in your diet, essential vitamins and minerals help your health and maintain your wellbeing.*
Be Consistent For Lifelong Health
Like any structure, a nutritional foundation requires consistent upkeep. Thatâs where supplements can take center stage. A broad-spectrum multivitamin and multi-mineralâand other quality nutritional supplementsâcan help fill dietary gaps to assist in maintaining the constant level of nutrition necessary for healthy living.*
Supplements can be taken daily as a source of essential vitamins, minerals, and other importantâbut not essentialâmicronutrients. To maximize their benefit, be consistent with your supplementation. Take your supplements every day, as directedâwhich may mean with meals for ideal absorption.
Consistency with your healthy diet and supplements means your body can rely on them as solid sources of great nutrition. Creating this base of nutritious foods puts your body on the path to wellness every day. And youâll be on your way to setting a stable footing for living your best life.
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
https://askthescientists.com/wp-content/uploads/2020/01/Hair-food-AdobeStock_140683789.jpg501835Sydney SprouseSydney Sprouse2020-01-06 10:00:552022-07-20 15:24:19Building the Case for a Strong Base of Broad-Spectrum Nutrition
If your diet is perfect, you can stop reading right now. This story is for people who occasionally hang out with foods best described as bad nutritional influences. Thatâs because even dietary troublemakers have redeeming qualities and you can find surprising sources of nutrients everywhere.
That doesnât mean your whole diet shouldâor even canâbe filled with foods that lean so heavily into the unhealthy. You need to limit the foods mentioned below. And for good health and weight maintenance, fill up on nutritious whole foods and plenty of plants.
But for the sake of your happiness or sanity, sometimes you need to strayâeven momentarily. So, the following list of surprising sources of nutrients isnât meant to absolve your dietary indiscretions. Instead, use it to help you pick a pleasure with at least a sliver of a nutritional silver lining.
Dark Chocolate Could be Your Choice for Unexpected Nutrition
This is probably the most well-known example of important nutrients in a delicious disguise. But letâs get something straightâthis isnât a blanket statement about all chocolate. Only the dark variety (cocoaâthe unsweetened powder, not the drinkâcontent at 50 percent or above) brings the hidden nutrient payload.
White chocolate is basically sugar and fatâwithout any actual cocoa in it. Milk chocolate is ubiquitous, creamy, delicious, and lacking many cocoa solids, which almost eliminates any nutritional upside whatsoever.
Dark chocolate contains more of the actual source materialâthe pods of the cacoa plantâwhich makes it more bitter and nutritious. Thatâs because this dark delight retains some soluble fiber, beneficial fatty acids, minerals, and small amounts of caffeine.
The phytonutrients in dark chocolate are also a big part of the surprising nutritional profile. Chocolateâs bio-active plant compounds have the ability to provide antioxidant support. And cocoaâs profile of phytonutrientsâin this case, flavonols, catechins, and polyphenolsâcompares favorably to some berries.
That doesnât mean you should permanently replace your afternoon handful of blueberries with a bar of dark chocolate. Even though itâs a surprising source of nutrients, dark chocolate is an unsurprising source of calories and fat. Any nutrient density is unfortunately balanced with the density of calories. So, eat dark chocolate in moderationâan ounce (28 grams) here and there wonât hurt. And you now have the information to back up your decadent decision.
Potatoes are just plants, after allâstarchy nightshades grown underground to be exact. Thatâs the same family as tomatoes, peppers, and eggplant. And potatoes share vitamin and mineral content with their conventionally healthy cousins.
The white or gold varieties of potatoâsweet potatoes are different and often considered healthier anywayâhave vitamin C, potassium, vitamin B6, and certain polyphenols. Since theyâre mostly carbohydrates, potatoes also contain a small amount fiber. What is there mostly takes the form of resistant starch and insoluble fiber.
A majority of potatoesâ helpful nutrients arenât hiding deep inside. Theyâre right on the surface, in the skin. So, when you cook potatoes, wash them thoroughly to remove dirt, but donât peel them. Youâre throwing a significant percentage of the nutrition in the garbage or compost.
There are plenty of nutrients to make potatoes worthwhile parts of your plate. And they are a staple food around the world. But overeating these starchy vegetables can be detrimental to weight management. Thatâs partly because plain potatoes are high glycemic and fairly calorie dense.
So, when potatoes are on the menu, make sure to pay attention to preparation (leave the peel) and cooking method (baked or boiledânot fried or cooked without excess fat). To lower the glycemic impact of potatoes, eat them as part of an entire meal (with protein, added fiber, and fats) to help slow the rate of digestion. And know when you dig in, youâre doing something surprisingly good for your health.
What Nutrients are Hiding in Potatoes?
Insoluble fiber
Resistant starch
Potassium
Magnesium
Vitamin C
Vitamin B6
Vitamin B9 (folate)
Choline
Antioxidants from various polyphenols (including catechin and lutein)
Looking for a Surprising Source of Nutrients? Say Cheese!
Cheese can be gooey, melty, creamy, or delightfully funky. Itâs also full of saturated fat, calories, and quite a bit of salt. Thatâs not all that awaits cheese lovers, though.
The delectable dairy treat sports a bevy of beneficial nutrients to help balance some of the negatives. It has protein, a variety of essential minerals (calcium, zinc, and phosphorous), and vitamins A, B2, and B12. Depending on the milk source, cheeses can even contain conjugated linoleic acid, vitamin K2, good bacteria, omega-3s, and other fatty acids.
And you have your choice of different cheeses. If youâve visited any grocery store lately, you know the variety of cheeses is staggering. Each type of cheese offers a different level of healthfulness, too.
Itâs time to slice up the nutritional goodness for a few common varieties of cheese:
Cheddar: A popular addition to a variety of dishesâor simply delicious on top of crackersâthis cheese, per ounce (28 grams), has: 115 calories, seven grams of protein, 20 percent of your recommended daily intake (RDI) of calcium, and some vitamin K2.
Blue Cheese: A rich cheese with veins of mold that has about 100 calories per ounce, six grams of protein, and a third of your RDI of calcium.
Feta: Crumbles of this salty cheese can give your salad a big boost of flavor, protein, and calcium without too many caloriesâ80 per ounce, six grams of protein, and 10 percent of your daily calcium.
Mozzarella: This lower fat, lower sodium cheese is also lower calorieâabout 85 per ounceâbut still has plenty of protein (six grams) and calcium (14 percent of your daily recommendation in just an ounce).
Parmesan: A hard cheese thatâs great as a topping contains about 110 calories per ounce, 10 grams of protein, 34 percent of your RDI of calcium, and about 30 percent of your recommended intake of phosphorous.
Swiss: Donât let the holes fool you, thereâs still plenty of protein (eight grams), not a lot of sodium, and very few carb (less than a gram) in this popular cheeseâwhich also has about 111 calories and a quarter of daily calcium intake in an ounce.
All the fat, calories, and sodium necessitates a moderate approach to cheese consumption. And itâs obviously a no-no for those avoiding dairy for any reason. But if cheese melts your willpower, donât fear too much. Itâs still a surprising source of nutrients you need.
What Nutrients are Hiding in Cheese?
Protein
Vitamin A
Vitamin B2
Vitamin B12
Vitamin K
Calcium
Zinc
Phosphorous
Fatty acidsâlike palmitoleate, conjugated linoleic acid (CLA), and omega 3s
Crack Open the Cold, Hard Facts About Hidden Nutrients in Beer
Moderation is the best mode when considering alcohol as part of your lifestyle. And avoiding it altogether is the only path that works for some. But if youâre going to pour yourself something stronger than water, beer is an unexpectedly good option.
Imbibing moderate amount of any alcohol has been found to have health benefits. Wine usually drinks up a lot of the publicity about healthy alcoholic beverages. But donât sleep on the surprising nutrients lurking just below the foam of your sudsy lager or ale (especially those that havenât filtered out all the grain proteins, hop material, and yeast from solution).
The B vitamins, soluble fiber, and very small amounts of various essential minerals help balance out some of the negatives brought on by beerâs high calories and carb count. You couldnât, and shouldnât, turn to beer for any significant portion of your nutritional needs, though.
There is one interesting and beneficial organic compound that is hard to find in other sourcesâxanthohumol. This bioflavonoid (a special kind of polyphenol and phytonutrient) comes from the hops used to bitter and flavor beer.
Research on this emerging compound isnât robust, yet. But early results are promising. Itâs found that your body may like xanthohumol because of its antioxidant properties, which means it helps fight free radicals. The most effective doses of this bioflavonoid are much higher than what youâd get in even the hoppiest beer, though.
So, if you donât drink alcohol, thatâs probably a good decision for your overall health. Those that do choose to tip one back every once in a whileâalways responsibly, moderately, and legallyâcan find surprising nutritional content in their favorite pint.
What Nutrients are Hiding in Beer?
Soluble fiber
B vitamins
Silicon
Potassium
Calcium
Iron
Magnesium
Phosphorous
Fluoride
Copper
Selenium
Manganese
Zinc
Antioxidants from phytonutrients in the ingredients (barley and hops)
Xanthohumol
Surprises are GoodâSometimes
Knowing where to find surprising sources of nutrients is a good way to pick and explain away your guilty pleasures. You might even impress your friends with these fun facts. Again, though, these foods shouldnât make up the bulk of your diet.
You can feel good about finding buried nutritional treasure in seemingly irredeemable foods and beverages. But remember there are more obvious sources of important nutrients that should be the focus of your meal planning.
Vegetables, fruits, healthy fats, lean protein, and whole grains might not offer the rush of the foods above. But theyâre the foundation of the healthy diet that allows you to occasionally opt for something a little more funâwith a few hidden nutrient surprises, too.
https://askthescientists.com/wp-content/uploads/2019/11/potatoes-1585075_1920.jpg418835David BakerDavid Baker2019-11-25 10:00:252022-07-20 15:28:444 Surprising Sources of Nutrients Your Body Needs
Habits take a long time to form, and arenât easily altered overnight. Why should intelligent eating be any different? Food cravings are powerful! Even if you start to eat healthier, how can you actually enjoy healthier foods?
Like any life change, itâs a process. You need to not only change your diet, but your thinking around how to love eating healthy. And that doesnât just mean whatâs going on in your head. You need to start thinking of your stomach as a second brainâand feed it wisely.
Youâre probably aware eating healthy has numerous health benefits. Increased energy, maintaining a healthy weight, a healthy heart, and having the building blocks for your whole body. The problem isnât in knowing the benefits of eating healthy. Itâs learning how to make yourself like healthy food. You can figure out how to love eating healthy by answering a few questions.
How Can I Practice Intelligent Eating When Itâs So Hard?
Alright, so going cold turkey isnât always the best approach to quitting something. You canât just give up fried chicken, burgers, and pizza every night and expect to jump into a plate of kale. You would most likely fail. You also canât expect to ease into a new habit without a plan to adjust your tastes and habits.
Changing your preferences to healthier options has a few roadblocks. Some are a function of the busyness of modern life. A trip to the grocery store or farmers market wonât mean much after work when youâre tired and stressed out. The fast-food drive-through can just be too tempting.
Other roadblocks come built into the human body. Example: Your taste buds are often subject to a process called neophobia. This is a fear of trying new or different things.
Like a lot of hang ups around food, thereâs an evolutionary component to this process. Our ancestors didnât always know which foods were healthy, and which foods might kill them. Once they found a food source wasnât harmful, our ancestors would develop a taste for it. Eventually they might even enjoy it.
Most people arenât foraging for food these days. So, you donât have to worry about consuming something mysterious and potentially poisonous. But, the evolutionary defense mechanism remains.
Thereâs good news, though. First, eating spinach wonât kill you. And second, the more you eat a certain type of food, the more you acquire a taste for it. Even to the point of enjoyment.
You can also pair new foods with your old favorites. Maybe even replacing an unhealthy food with ingredients that are better for you. Instead of mayonnaise on your next sandwich, try spreading avocado. Instead of getting the meat loverâs pizza, try the vegetarian. If you start eating healthier foods with favorites you already enjoy, youâll find that the new, healthy foods might start being tasty by association.
What Exactly is a Healthy Diet?
Whether or not you are actually on a strict diet, you need to eat a mix of healthy, nutrient-rich foods. Start with whole fruits and vegetables. Half of what you eat should be made up of these nutritious plants. And vegetables should take up the larger share. Whole grains and lean protein should make up the other half, with grains taking up the larger portion. This is followed by a side of dairy like cheese, milk, or yogurt. If you follow this general outline every day, you should receive a foundation of necessary nutrients.
More important than nailing the ratios of healthy food groups though, is to control your portions and limit your intake of overly processed foods. Chips, cookies, soda, frozen dinners, fast food, and the like can all contain unhealthy amounts of sugar, fat, and salt.
A diet high in fat and rich in sugar is harder for your body to process on many levels. Sugar tastes great, but doesnât do much to curb hunger. So, it takes an awful lot of sugary, processed foods to make you feel full. Fat and sugar also trigger the pleasure receptors in the brain.
For many of our distant ancestors, it was rare to come across calorie-dense foods. Those they found would provide much needed sustenance, and any calories the body didnât convert to quick energy was stored as fat for future use. Gorging on sweets and fats whenever they were available gave humans an evolutionary advantage.
Now, this process works against us. Foods high in sugar and fat are everywhere, and, instead of feasting, the challenge now is to limit your intake. That means paying attention to those ingredient labels!
Better yet, try to eat whole and fresh foods as often as possible. You donât have to search an ingredient label when you buy fresh produce, meat, and fish in the store. Thatâs because there are no added ingredients. When it comes to grains, try to stick with whole grains like whole wheat, oatmeal, and brown rice.
How Do Healthy Foods and the Gut-Brain Axis Combine to Create Intelligent Eating?
A remarkable amount of research has recently expanded on the links between the brain and microbiome. There isnât just evidence a healthy microbiome can influence weight and help deal with occasional stress. It may play a role in regulating mood and maintaining overall health.
There is a vast network of millions of nerves and chemical interactions that connect the gut to the brain. This is commonly referred to as the gut-brain axis.
The vagus nerve is one of the biggest nerves connecting your gut and brain. Signals travel in both directions along this pathway, from the gut to the brain and back. Research has shown these signals can be impacted by hormones and by whatâs happening in your gut. That includes what kind of bacteria youâre cultivating with your diet. Since changing your diet changes the type of bacteria in your gut, you can help maintain the efficiency and health of this important connection.
Hereâs an example of how diet can impact your gut-brain axis.
Some of the chemicals produced in your gut are called short-chain fatty acids (SCFA). Among the most important for the gut-brain axis are butyrate and propionate. These SCFAs (and many others) are the product of gut bacteria fermenting fiber. So, by eating more fiber-rich fruits and vegetables, it can help your body make SCFAs.
And thatâs a good thing because these short-chain fatty acids help provide energy to the cells of your colon. Thereâs also evidence that butyrate helps in forming the blood brain barrier. Some studies have even shown butyrate to have a role in maintaining neurological health.
Meanwhile, an increase in propionate in the gut has been shown to lower the amount of activity in the pleasure centers of the brain when exposed to high energy, unhealthy food. Scientists detected considerably weaker electrical impulse activity in the nervous systems of test subjects that had higher fiber diets. Because there was less of a reward response in the brain, they literally found the unhealthy food less appealing!
Reducing your enjoyment of junk food isnât the only way supporting your gut-brain axis with diet could help you manage your weight. The flora in your gut can also play a large role.
There are literally trillions of microbes in your gut. Two of the most important are Firmicutes and Bacteroidetes. Studies have shown that these two play a significant role when it comes to managing weight.
Consuming high amounts of fat and sugar tends to boost the levels of Firmicutes, while limiting the presence of Bacteroidetes. With that dietary pattern, it might not be surprising that higher levels of Firmicutes have been detected in the microbiomes of obese people.
But the gut microbiome isnât fixed. When obese people ate diets lower in fat and sugar, they lost weight. And, sure enough, samples of their microbiomes would reveal a decrease in Firmicutes and an increase in Bacteroidetes.
What are Some Tips for Learning How to Love Eating Healthy?
Your best bet is to start small, slow, and to have a plan. Here are six tips to get you started.
Next time you have a salad, try making a simple vinaigrette. Mix up olive oil, vinegar, and whole-grain mustardâthree parts oil to one part vinegar with a dab of mustard works best. Youâll be skipping the bottled salad dressing that most likely has a lot of extra sugar and calories.
Instead of buying sweetened cereal or yogurt, simply add your own fresh fruit. Youâll find itâs just as tasty, and youâll feel good about the choice.
Feed your microbiome. Some of the best foods for increasing healthy gut bacteria are high in fiber and those rich in omega-3 fatty acids like fish and eggs. Maybe skip the processed smoked salmon or lox, and try grilling salmon with olive oil and fresh herbs on top.
Try introducing probiotics into your diet. Probiotics are foods that contain active microorganisms. When you consume these foods, you introduce healthy bacteria into your gut that can help maintain a healthy balance of microbes to support gut health. Common probiotic foods include yogurt, kombucha, kefir, kimchi, sauerkraut, and sourdough bread.
Grow a garden. Nothing quite beats the taste of a fresh-off-the-vine heirloom tomato you watched grow all summer. Itâs not really fair to compare homemade pesto to the store-bought version either. You can get a real sense of accomplishment that comes with growing your own food, too. And kids might be more likely to sample the literal fruits of their labor. If you donât have the yard space for a garden, you can grow some plants and herbs in smaller pots and containers. If that doesnât work, try hitting the farmers market, or signing up for community garden.
So, now youâve learned tips about how to love eating healthy. Itâs not easy to switch your food cravings to healthier options, and it takes repetition and commitment. Luckily, the steps arenât complex. It all comes down to making newer food palatable for you.
But you can only figure out what you enjoy if you keep trying new things. The internet is your friend here. For every type of new food, there are a hundred different recipes to explore. Pick one and start your intelligent eating journey today.
https://askthescientists.com/wp-content/uploads/2019/09/Burger-AdobeStock_115005451.jpg418835staffstaff2019-09-06 09:00:262022-08-02 10:54:42From Burgers to Broccoli: How to Love Eating Healthy
Letâs face it, sugar is deliciousâespecially if you have a sweet tooth. But itâs clear a diet high in sugar isnât great for your health or weight. Alternative sweeteners or sugar substitutes have emerged in recent decades as an option to cut back on table sugar while still enjoying the same sweet sensation. The truth, though, is a lot more complicated.
One of the reasons sugar can be so detrimental to health is that it can add up quickly. Sugar contains nearly four calories per gram. The average 12-ounce (355 ml) can of soda contains 39 grams of sugar. So, thatâs 156 calories!
In other words, you donât have to consume many sugary foods to get a huge dose of calories. And the more calories you consume, the harder your body has to work to burn them off. If calories arenât burned, that can translate to weight gain.
Alternative sweeteners typically contain far fewer calories per gram. Thatâs what makes them so appealing for those looking to limit calories without suffering sweets withdrawals.
Luckily, you have a lot of choices.
Table Sugar: Glucose and Fructose
Before the conversation shifts to alternatives, letâs talk about the real thingâsimple table sugar. It is by far the most widely used sweetener, over 175 million metric tons were consumed worldwide last year.
Table sugar, or sucrose, is what is called a disaccharide. Thatâs a carbohydrate made up of simple sugars called monosaccharides (made of a single sugar molecule, which makes a disaccharide those sugars made of two saccharides). In this case, the monosaccharides are glucose (also known as dextrose) and fructose.
As already discussed, sucrose isnât the healthiest substance to consume in large quantities. The body breaks it down into glucose and fructose. And the glucose is quickly absorbed into your bloodstream. This often results in a quick boost of energy, but makes it a poor choice for those looking to maintain their healthy, normal blood-sugar levels.
But what about the primary components of sucroseâglucose and fructose? Both are among the most abundant simple sugars on the planet. Theyâre present in many fruits, vegetables, and even honey. Both are also available in refined forms. Glucose doesnât have the same sweetness level as sucrose, because it doesnât contain fructose. Fructose has the ability to easily adhere to the sweetness receptors in your mouth. But both fructose and glucose contain a similar number of calories as sugarâabout four per gram.
Glucoseâs ability to quickly raise blood sugar levels also makes it a trigger for the release of insulin. Insulin is a hormone made in your body that allows sugar (glucose) from carbohydrates to enter cells for use as energy. This is a big reason why glucose is used as the reference food for Glycemic Index (GI) testing. GI is a test designed to measure how quickly a carbohydrate food raises blood glucose levels compared to glucose. Consuming pure glucose is not suitable for most people. Although the sweetener can be ideal for athletes or those needing quick energy during a workout.
Youâll find glucose as a common additive in foods because it is easy to produce. That comes from the fact that it can be derived from starches like potatoes and rice.
Fructose, meanwhile, has a higher sweetness level than both glucose and sucrose, nearly 1.7 times that of normal table sugar. Itâs the sweetest of the naturally occurring sugars. Fructose is commonly found in fruits, vegetables, fruit juices, and makes up part of honey.
Like other simple sugars, a diet rich in fructose could lead to weight gain and potential health problems. Fructose must be converted to glucose in the liver before it can be used for energy. So, it doesnât raise blood-sugar levels as quickly. Because the body processes fructose differently than other sugars, an excess of fructose could contribute to higher levels of triglycerides and cholesterol, and could cause the liver to store excess fat.
Now that you have a good idea about regular table sugar, letâs dig into some of the most popular sugar substitutes.
Stevia: A Potent Plant
One of the most widely used alternative sweeteners is derived from Stevia rebaudiana, a shrub native to South America. Stevia is anywhere from 100 to 300 times sweeter than sugar, but contains zero calories. It also doesnât raise blood-sugar levels. That makes it a good choice for people who want to support healthy blood-sugar levels already in the normal range.
Stevia leaf and extracts are classified by the U.S. Food and Drug Administration (FDA) as a âdietary supplement,â but have not been granted Generally Regarded as Safe (GRAS) status yet. However, Rebaudioside Aâone of the chemicals in steviaâwas granted GRAS status in 2008, and is used as a âfood additiveâ and sweetener.
There are no known serious adverse health effects from stevia observed during human trials. There are, however, some commonly reported side effects. They include bloating, nausea, and a bitter aftertaste.
Xylitol: Best for Oral Care
Xylitol is whatâs known as a sugar alcoholâa carbohydrate found in many different types of fruit. Donât let the name fool you though, it doesnât contain any of the alcohol most are familiar with.
Xylitol does have a sweetness very similar to sugar with about 40-percent fewer calories. It also doesnât have a noticeable effect on blood-sugar levels.
Some studies have indicated that xylitol may support dental health, which is why you will find it in many different types of chewing gum and oral-care products. The bacteria in your mouth also canât feed off of xylitol, which may help maintain good oral health and hygiene.
There are a few concerns with xylitol, though. It doesnât break down in your gut as efficiently as sugar does. So, if you consume it in a high enough dose, it can cause diarrhea or gastrointestinal pain. The U.S. FDA has granted xylitol GRAS status. But it can be highly toxic to dogs, so be careful if you have pooches at home.
Erythritol: Great for Taste
Another sugar alcohol, erythritol, is also found naturally in many different fruits. Erythritol has about 70 percent of the sweetness of sugar, at a fraction of the calories. With 0.24 calories per gram, it contains six percent of the calories of sugar.
One of the major advantages of erythritol as an alternative sweetener is that it tastes remarkably similar to sugar. It manages to do this without having major effects on blood sugar, either. So, itâs another good sugar alternative for those looking to maintain healthy blood sugar already in the normal range.
The human body does not have the ability to break down erythritol, so most of what is consumed is excreted unchanged.
The powdered, commercially available form is produced by industrial methods. And it was granted GRAS status in 2001.
As with most sugar alcohols, consuming a large amount can cause gastrointestinal discomfort. Several studies have shown that erythritol does seem to be better tolerated by the body than other alternative sweeteners.
Two More Sugar Alcohols: Mannitol and Sorbitol
Mannitol is another sugar alcohol that has a variety of uses, particularly in the pharmaceutical field. Itâs most commonly used as a diuretic (which helps your body expel salt and water). And mannitol has many other medical applications, to go along with its role as an alternative sweetener.
Mannitol has roughly 40 percent of the calories of sugar, but only about half of the sweetness. This makes it a poor choice for those counting calories. However, mannitol isnât absorbed into the bloodstream quickly, which makes it an ideal choice for people concerned about maintain healthy blood-sugar levels already in the normal range.
It is also nonhygroscopic, which means it doesnât absorb any moisture from the atmosphere until the humidity level is above 98 percent. This makes mannitol effective as a hard coating for candies, chocolate flavors, dried fruits, and chewing gums. Like other sugar alcohols, it can have a laxative effect in high doses.
Sorbitol is a sweetener with an abundance of commercial and culinary applications. This sugar alcohol does occur naturally in many fruits like pears, apples, peaches, and prunes. Technically, sorbitol is not an artificial sweetener, but, as an additive, itâs most often highly processed.
Sorbitol contains about 2.6 calories per gram, or about 65 percent that of sugar. Like mannitol, it has roughly half of the sweetness. So, there are better options for people on a low-calorie diet. Similar to other sugar alcohols, sorbitol is good choice for those concerned about supporting healthy blood-sugar levels already in the normal range. Thatâs because it isnât absorbed by the body quickly.
Sorbitol is popular in the production of sugar-free products like chewing gum, mints, and toothpaste. One non-sweetener benefit is it can control moisture content and act as a preservative. Sorbitol also doesnât metabolize in the mouth, so bacteria canât feed on it. This is another reason why itâs commonly found in chewing gum. Like other sugar alcohols, it can have a laxative effect.
Aspartame: Controversial and Effective
You may have seen aspartame marketed as NutrasweetÂź or EqualÂź. Under either name, this artificial sweetener has become somewhat controversial over the years. Anecdotal evidence abounds on the internet blaming the substance for everything from hair loss to more serious health issues.
There was some early research done in Italy that linked aspartame to certain types of health problems in rats. But later evaluation of the data cast doubt on the research. To date, there have been no studies linking aspartame to any adverse health effects, and the U.S. FDA has granted it GRAS status.
Aspartame has roughly the same number of calories per gram as normal sugarâaround four. But itâs 200 to 300 times sweeter, which means the same sweetness level can be achieved by using a small amount of aspartame.
Like most low-calorie sweeteners, aspartame doesnât have an effect on blood sugar. People working to maintain healthy blood-sugar levels already in the normal range have been using it for years. And itâs one of the most common artificial sweeteners on the planet.
It should be noted that individuals with the rare genetic defect known as phenylkenoturia (PKU), should avoid aspartame altogether. Aspartame contains the amino acid phenylalanine. People with PKU (a genetic disorder) canât metabolize the amino acid phenylalanine efficiently and must avoid it. If blood levels get too high, neurological, behavioral, and dermatological problems can occur.
Maltodextrin for Sweetness?
Maltodextrin is a white powder produced from a variety of starches like rice, potatoes, wheat, and corn. It is a common food additive, typically used as a thickener to increase the volume or consistency of a processed product. Itâs easy to produce, you can find maltodextrin in everything from gelatins to sauces, salad dressings, powdered drinks, and even lotions or shampoos. Itâs also used as a preservative.
Maltodextrin is generally tasteless and contains a relatively low amount of sugar. But itâs still highly caloricâaround four per gramâand is highly processed. Maltodextrin is also absorbed into the blood stream quickly, which makes it a poor choice for people concerned about maintaining healthy blood-sugar levels.
But maltodextrin is a quickly digested carbohydrate. That makes it an excellent ingredient in sports drinks and energy bars. Since it also doesnât require a lot of water to digest, you can get efficient calories without risking dehydration.
Yacon Syrup: Great for Gut Health
Yacon syrup is an alternative sweetener that has recently become very popular as a weight-loss option. It is derived from the yacon plant, also called Smallanthus sonchifolius, which is native to South America. And the syrup has received GRAS status.
Unlike many other alternative sweeteners, yacon syrup does contain some sugar in the form of fructose, sucrose, and glucose. These sugars give yacon syrup its sweet tasteâsimilar to molasses. Itâs still a sweetener that is very low in calories, though, packing about 1.3 calories per gram. Thatâs about a third as much as sugar.
Yacon syrup is primarily composed of what are known as fructooligosaccharides, a type of soluble fiber. These fibers arenât digested when consumed. Instead, they make their way down the large intestine, where they can feed the helpful bacteria in your gut. Many studies have indicated that having healthy gut flora has positives for overall healthâincluding weight management and immune support.
Yacon syrup is a sugar alternative that isnât capable of handling the high temperatures associated with cooking or baking. So, just use it to flavor already cooked or raw foods.
What About the Health Benefits of Honey?
Humans have been eating and enjoying honey for millennia. And it is often advertised as superior to sugar. The truth is that honey still contains a large amount of sugar. It comes in the form of glucose and fructose, which means honey carries some of the same problems as normal table sugar when overconsumed.
Honey contains roughly 75 percent of these common sugars, with the remaining 20 to 25 percent split between water and traces of fat, fiber, and protein. With 3.34 calories per gram, honey has slightly fewer calories then sugar. But itâs also denser than sugar. This means if you flavor your coffee or tea with a tablespoon of honey, instead of a tablespoon of sugar, you would actually consume more calories.
What sets honey apart from other sweeteners is that it contains antioxidants like vitamin E. Dark buckwheat honey and other floral honeys tend to have the most antioxidants. And consuming antioxidants is important. They can help support overall health by fighting free radicals in the body.
Just make sure you arenât relying on honey as your sole source of antioxidants. That would mean you have to consume a lot of honey to meet your needs. This would put you well over the daily recommended amount of sugar. Most fruits and vegetables contain antioxidants in significantly higher concentrations and are more important to a healthy diet.
Honey is considered safe for most. There is a risk of botulism that is rare, but potentially life threatening, if honey is consumed by infants. So, donât give honey to children younger than 12 months old.
Honey is also available in powdered form. Because liquid honey has the ability to absorb moisture in the air, the sugars can ferment and cause it to spoil. This is why regular honey is best kept in a sealed container.
This isnât a problem with honey powder. It is very shelf stable and will last for years. Honey powder does really well as a replacement for honey when used for baking. It doesnât brown as quickly as normal honey.
If youâre going to use honey powder, just be mindful to check the ingredient label. Make sure itâs the pure stuff. It can often include additives that arenât as healthy as the powdered honey itself.
Alternative Sweeteners and Your Skin
Sugar frequently makes the lists of food to avoid if youâre interested in healthy skin. There are many popular links to skin issues with sugar-filled diets, but the scientific evidence isnât crystal clear. There appears to be a link between acne and high glycemic diets, although more research is needed to confirm. But how do alternative sweeteners effect your skin?
There isnât concrete evidence in studies that show alternative sweeteners impact skin. The advice that is scientifically validated will sound familiar. Eat a wholesome diet with plenty of veggies and fruits is a good way to support healthy-looking skin.
Be Mindful About Your Use of Alternative Sweeteners
If youâre choosing between alternative sweeteners, there are a lot of factors to consider. Safety, effectiveness, and potential side effects are important. One positive side effect seems to make honey and yacon syrup better bets for your health. Thatâs because they can be helpful to your gut flora.
Because many alternative sweeteners are significantly more potent than sugar, itâs possible that your sugar receptors may become overstimulated. If you become dependent on something so sweet, itâs likely you could find genuinely healthy foods, like fruits and vegetables, less appealing.
While itâs nearly impossible to completely avoid sugar, the good news is you donât have to. Naturally occurring sugar can be found in many foods, and is a healthy part of a balanced diet. An apple, for example, has a high amount of sugar, but also contains fiber and various micronutrients that offset many of the negatives from the sugar. The danger comes from the added sugar found in many of your foods, usually included by manufacturers to enhance flavor.
Whether you are dieting, concerned about your skin, or have other health issues, there can be a role for naturally occurring sugar and healthy alternative sweeteners. But moderation is always the most important consideration. Just because you use alternative sweeteners, doesnât mean you can consume excessive amounts of sugar in other places. In other words, donât reach for the donut just because you drank a diet soda.
https://askthescientists.com/wp-content/uploads/2019/07/Sweetener-in-coffee-AdobeStock_201207771.jpg418835staffstaff2019-07-26 09:00:232022-07-20 15:45:13Too Good to Be True? The Skinny on Alternative Sweeteners
Chances are good you, or the person next to you, dieted in the last year. Statistics show 49.3 percent of the population tried to lose weight by dieting in the last 12 months. Over the course of your lifetime, youâve probably dieted at least five timesâpossibly more.
It makes sense. You live in a weight-obsessed culture. And, you know weight is closely linked to health. So, you try to lose the pounds. You may find yourself wondering, âwhat is a healthy dietâ?
Paleo. Keto. Low-fat. Low-carb. Vegan. Fruitarian. Whole30. Wheat Belly. Jenny Craig. Dukan. Dubrow. Fit for Life. Carnivore. South Beach. Atkins. If you want to lose weight, you have a lot of choices. Each has its own pros and cons.
Hereâs a sobering statistic: an estimated 95 percent of people who lose weight on restrictive, fad diets gain the weight back in one to five years. And, with all the different advice, itâs hard to know who to trust or how you should really eat.
Even if a restrictive diet fad helps you lose weight in the short term, is it a good idea to eat that way forever? To never give your body another carb? Or to stop eating fruit? Or to only eat fruit? What about loading up on butter and bacon?
Itâs all mind-bogglingly overwhelming. And, looking at the statistics, itâs pretty hard to argue with the fact that fad diets simply donât work. In the words of â90s fitness icon Susan Powter, itâs time to âstop the insanity.â
Say Farewell to Fad Diets Forever
Consider this: If it were impossible for your body to ever lose another pound, would that mean you should give up trying to eat healthier foods? Of course not.
Adopting short-term, fad diets for weight loss will almost always fail. The answer lies in turning your focus to eating for your healthâfor the rest of your life. Itâs not restricting yourself for a short time because youâre trying to fit a number on a scale.
Health comes in all shapes and sizes. Regardless of your weight, you deserve to feel your best every day. Giving your body the nutrition that science has shown it needs to thrive comes with many rewards. Youâll glow with health. Your body will feel good. Youâll have plenty of energy. And, youâll feel mentally and emotionally ready to tackle your goals and challenges every day.
Then there are the long-term benefits. Healthy eating patterns have been associated with maintaining the health of virtually every part of your body. This includes your heart, brain, bones and joints, and metabolic function, just to name a few.
The key to success is changing your behavior for a lifetime. Finding a way to eat that feels natural and that you can enjoy forever. A more positive relationship with healthy food will help you live a long, healthy life doing the things you enjoy with those you love.
Below youâll read an overview of a healthy diet packed with foods science shows are most beneficial for health. Youâll also get guidelines and goals you can work toward to help you make a gradual, permanent shift in how you eat each day.
What is a Healthy Diet?
Most people have gotten it wrong. They eat foods that weigh them down and not enough of those that will help them live long, healthy lives.
A 2019 study found consumption of nearly all healthy food is below optimal levels. Researchers reported the healthy foods you donât eat are as important, if not more so, as the unhealthy foods you may eat too often. They noted that âsuboptimal diet is responsible for more deaths than any other risks globally, including tobacco smoking.â
Low intakes of whole grains and fruit were the worst offenders when it came to negative impacts on health. Not eating enough nuts and seeds, vegetables, omega-3 fatty acids, fiber, and polyunsaturated fats also had negative effects on quality of life. Overconsumption of salt was a serious issue for long-term health, too.
This study shines a light on what you need to add to achieve a healthy diet, instead of only focusing on what you need to cut out. Author Michael Pollan summed it up simply in his book, In Defense of Food, when he observed we should, âEat food. Not too much. Mostly plants.â
Healthy dietary patterns are generally a variation of the Mediterranean diet (modeled after traditional dietary patterns from countries surrounding the Mediterranean Sea). These diets emphasize whole, minimally processed foods: vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and beneficial fats (especially from extra virgin olive oil).
This type of diet can be adjusted to fit most dietary, cultural, or ethical preferences. It can be healthy with or without animal-based foods. Although, careful planning is often required to ensure vegan and vegetarian diets are complete and balanced. Many people find that having some meat in their diet helps manage hunger better. But itâs a personal choice only you can make. You may also opt for organic produce and grass-fed or pasture-raised animal products.
And, plain old water is best to quench your thirst.
Chew on the Science of a Healthy Diet
There is abundant evidence that sticking to a whole-food diet based on plant foods supports the health outcomes that matter the most. That means more years in your life and more life in your years.
A healthy diet provides many of the nutrients you need for wellness. This includes omega-3 fatty acids, fiber, and antioxidantsâalong with a range of vitamins and mineralsâthat work together to deliver major benefits for health. These benefits have been proven in many studies, in thousands of people.
A study of 23,153 Germans aged 35â65 found high intake of fruit, vegetables, and whole-grain bread, along with low meat consumption, was associated with improved health. The results were even more significant in those who maintained a healthy Body Mass Index (BMI), never smoked, and exercised for three-and-a-half hours or more per week.
A study conducted by the World Health Organization found itâs never too late to start eating better. They saw a two-year increase in life expectancy at the age of 60 in those who adhered to healthy dietary patterns.
Dozens of studies and clinical trials have shown a Mediterranean-style diet helps maintain:
healthy waist circumference and body weight/BMI
normal cholesterol
healthy blood glucose
normal blood lipids/lipoproteins
healthy blood pressure and circulation
normal cognitive function
The Lowdown on Glycemic Index and a Healthy Diet
Generally, a healthy eating pattern consists of food with a low glycemic index or load.
When it comes to the glycemic index, common sense should dictate your decisions. The goal is to limit nutrient-poor, processed foods with refined starches and sugars. Not foods from nature. Many starchy vegetables, such as carrots, and fruits have a higher glycemic index.
But thereâs no evidence these foods are harmful.
In fact, a 2018 review showed dramatic benefits linked to eating multiple servings of whole fruit. This is thanks, in part, to their fiber content and prebiotic effects (i.e., how well they feed the good bacteria in your gut). Benefits were seen in cardiovascular, digestive, metabolic, respiratory, and bone health. Plus, eating fruit improved measures of psychological well-being and skin health, too.
A Day in the Life of a Healthy Diet (for Adults)
Now youâve digested a good overview of what a healthy diet includes. So, letâs look more closely at how those foods could shape your daily eating.
The following standards reflect commonalities and differences of the most well-established healthy eating patterns. These include the Mediterranean diet, Dietary Approaches to Stop Hypertension (commonly called DASH), Mediterranean-DASH-diet Intervention for Neurodegenerative Delay (MIND), Flexitarian (or semi-vegetarian), and USDA Dietary Guidelines.
1 starchy vegetable (examples: white potato, corn, green peas, plantains, cassava, green lima beans)
Fruits
3â5 per day
Include berries at least 3 times a week
Protein Sources
*Meet your target range in grams* (see below)
Aim to increase the protein you get from plant-based sources, including legumes and beans, soy foods (tofu, tempeh), unsalted nuts and seeds
Up to 7 eggs per week
If you eat meat, limit to 6 servings per week from a variety of sources:
2â3 fish/seafood per week (6 oz. serving)
2â4 lean meat / skinless poultry per week (3 oz. serving)
Dairy
1â3 low- and non-fat dairy per day
Fats and oils
2â3 teaspoons per day
Limit to 1 serving or less thatâs not from extra virgin olive oil or another plant-based source
Sweets
Sparingly, should only be 5â10 percent of daily calories
Try dark chocolate thatâs at least 70 percent cacao or higher and keep an eye on sugar content
Beverages
Water, enough to stay hydrated (you may want to aim for 8 glasses a day)
Coffee and tea, as desired
1 serving wine/alcohol per day if desired
Salt
~1 tsp TOTAL per day (this includes salt in prepared foods, so watch your food labels)
1,500â2,300 mg of sodium
No foods are off limitsâeverything can fit into a healthy diet. But that comes with a stipulation: some foods should only be consumed on a very limited basis. Letâs call them âspecial occasionâ foods.
Generally, special occasion foods are the worst for your waistline and your health. Truly savor them without guilt when you indulge. But reserve these foods for only a few times a month:
Itâs all about finding the balance that works for you. To find what you enjoy, pay attention to the signals from your body, not just your taste buds. What does your body like? How do certain foods make you feel? Writing down the answers to these questions in a food journal can help.
Try new things, but donât force yourself to eat foods you dislike. Your best diet is the one thatâs made up of the healthiest, most nutritious foods you will love eating for life.
Mind Your Macros
Experts generally recommend certain ratios of macronutrients in your daily diet. Donât get too hung up on the numbers. If you eat a healthy diet, like whatâs listed above, you should be able to come close to these ranges with a little planning.
Aim to consume .8 gâ2 grams of protein for each kilogram (kg) of body weight, spread evenly throughout the day. (Mature individuals, people who want to lose weight, and very active individuals should consume protein at the higher end of the range.)
To calculate your weight in kg, divide your weight in pounds (lbs.) by 2.205, then multiply that amount by .8 and 1.2 to get the range.
For example, if you weigh 150 lbs.
150/2.205=68
.8(68) = 54
2(68)=82
Your range is 54â82 g protein per day
15â25 percent of your dietary calories should come from protein
20â35 percent of daily calories come from dietary fats
Unsaturated fats should be 90 percent of dietary fat intake
Saturated fats less than 10 percent of dietary fat intake
A Lifetime of Wellness Starts with a Healthy Diet
A healthy diet is only one of the eight pillars of holistic health and wellness. This article summarizes how variations of the Mediterranean diet are proven to support vitality and well-being. Other aspects of the Mediterranean culture are also essential parts of a healthy lifestyle: getting plenty of exercise and adequate rest, along with maintaining strong social relationships.
Each day and every meal are full of chances to make good choices. Establishing positive habits is the key to long-term success. So, commit to saying farewell to fad diets forever and breaking the cycle of unhealthy eating. Start by setting small goals and use the science of self-motivation to begin your journey toward a lifetime of good food and good health today.
To learn more about how to adopt a healthy, whole-food diet, download the USANAÂź Food Guide. Inside, youâll find a list of healthy foods, smart swaps, a week of sample menus, and serving sizes. Thereâs also a suggested shopping list, along with blank shopping lists and meal planning worksheets, and much more.
https://askthescientists.com/wp-content/uploads/2019/06/AdobeStock_310581123-1.jpeg470835staffstaff2019-06-07 09:00:032022-11-11 09:43:00What is a Healthy Diet? How to Eat Based on Science
Youâre so unique that it was a one in 400 trillion chance that you turned out the way you did. So, to say the odds that any two people are identical is astronomical. What are the chances, then, that you would need the exact same nutritional recommendations?
Not good, which explains why the one-size-fits-all days of nutritional guidelines are fading. More and more researchers at the cutting edge are pushing for more specificity. Thatâs why you now see life-stage-specific guidelines. And more personalized health recommendationsâthe ultimate goal being the right dose of the right nutrients for each individualâare the next giant leap.
Thatâs why a new study published in Nutrients is so exciting. The studyâs research pushes the forefront of nutritional scienceâgetting the world closer to more personalized nutrition. Researchers did this by identifying gender- and age-specific differences in the association between certain nutrients and healthy, normal blood lipid levels. And thatâs a part of the puzzle for showing the necessity of personalized nutrition in maintaining your health.
The Basics: What the Study Says
Nutritional researchers dug into the data from a large, long-term, survey study about health and nutrition. Their novel analysis broke down the effects of nutrients on blood lipid (cholesterol and triglycerides, which play a big part of heart health) levels by gender and age.
Doing this provided evidence that food (and the nutrients in it) affects men and women of different ages in unique ways when it comes to blood lipid levels. Most research talked about these links for all adults. But this deeper dive helps push forward the understanding of one aspect of healthâblood lipids and, ultimately, heart health.
This studyâs approach and results make all the difference for the push for more personalized health recommendations. And what were the results about nutrient levels and blood lipids?
The researchers were able to show distinct groups had different interactions between vitamins, minerals, and levels of triglycerides and both types of cholesterolâLDL the âbadâ cholesterol and HDL the âgoodâ cholesterol. That means women of childbearing age from the study showed ties to healthy, normal lipid levels from different nutrients than, say, men 35-64.
In fact, the research is the first to show a gender-specific link between healthy, normal cholesterol and at least one essential nutrient.
What it Means to You
Healthy, normal blood lipid levels are key to maintaining heart health. You know how important your heart is. So, protecting its health, at every age, is a focus of dietary and health guidelines.
The more specific recommendations that could eventually grow out of this research could make more personalized nutritional suggestions for heart-health maintenance possible. And itâs better to know more about the nutrients you need to maintain already healthy, normal levels of blood lipids and support your heart health.
This research represents another step forward in the history of nutritional scientific innovation. One that gets us closer to personalized nutrition that can help each person get exact what they need.
The Scientific Method â Dive into the Specifics
The scientists analyzed dietary data taken from the National Health and Nutrition Examination Study (NHANES) 2001-2013. Included in the study were 6,127 adult males and 6,157 adult, non-pregnant females. First, they broke out nutrient and blood lipid interaction by gender. Then separated the data further by age.
That specificity helped researches uncover their novel results. Itâs why this study provides evidence that men and women of varying ages may process food differently. And that results in varying responses to nutritional intake.
But this is just the start. More studies are needed to improve the understanding of how specific nutrients work differently in different subsets of the population. Knowledge generated from this kind of research could lead to more personalized and effective approaches to improving health outcomes.
https://askthescientists.com/wp-content/uploads/2019/01/shutterstock_173445941-1.jpg436835staffstaff2019-01-07 13:08:362022-07-21 14:11:48New Research Expands the Capability of Personalized Nutrition
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