7 Nutrient-Packed Foods to Elevate Your Brain Health

Over the past 70 years, our understanding of how diet influences mental health and disease has significantly evolved.

Increasing evidence demonstrates that our dietary choices have a profound impact on our mental well-being.

Now more than ever, we have the opportunity to enrich our diets with foods that are beneficial for our brain. Here are some top “power player” foods known to enhance mental health:

  • Kefir
    Kefir, a fermented dairy product, is low in lactose and rich in compounds that support both brain and gut health. Fermented foods like kefir increase microbiome diversity, which in turn supports brain health through the gut-brain axis. Research on psychobiotics—probiotics that benefit the brain—indicates that kefir can enhance cognitive functions and slow memory decline associated with aging. Try adding a tangy splash of kefir to your smoothies or salad dressings.
  • Anchovies & Mussels
    While salmon and tuna are excellent choices, expanding your seafood selection can offer additional mental health benefits. Smaller fish like mussels and anchovies contain lower levels of mercury and other pollutants, yet are rich in brain-boosting omega-3 fatty acids. Choosing smaller, tinned fish is also more economical and environmentally sustainable.
  • Lentils
    With 18 grams of plant-based protein and 15.6 grams of dietary fiber per cup, lentils are the unsung heroes of the kitchen. They rank high on the antidepressant food scale due to their substantial folate (vitamin B9) content, as low levels of folate are linked to increased risks of depression and dementia. Try adding lentils to salads, omelets, or as a standalone side dish.
  • Dark Chocolate
    Despite concerns about lead and cadmium, dark chocolate remains a popular brain-supporting treat. Studies show that consuming responsibly sourced dark chocolate in moderation can benefit cardiovascular health, stabilize blood sugar, and enhance both cerebral blood flow and memory.
  • Berries
    Long celebrated for their brain benefits, berries are rich in phytonutrients that support healthy inflammation responses, neurotransmission, and neuroplasticity. Even when out of season, frozen berries retain the same nutritional benefits. Consider adding fiber-rich varieties like raspberries to smoothies, oatmeal, and more.
  • Cashews
    Among various nuts, cashews stand out for their iron content—a vital mineral for brain health, especially important for those on plant-based diets. Cashews are not only delicious with their creamy, sweet profile but also offer high nutritional value.
  • Microgreens & Sprouts
    Microgreens and sprouts are perfect for topping any meal that supports mental health. In nutritional psychiatry, nutrient density is a key principle, and microgreens are a prime example of this. These young plants are packed with minerals and phytonutrients. Growing your own greens and sprouts not only benefits your health but also provides small lessons in mental health. Sprouts give us hope, reminding us that brain cells can continue to grow.

The Takeaway

Incorporating any of these seven nutritious ingredients into your meals can greatly benefit your brain health and mood. The way you prepare these foods is less important than the company you share them with. Nutritional psychiatry reminds us of the power of food to connect us. Eating with loved ones not only promotes mental health but also builds resilience.

10 Foods That Can Trigger Celiac Disease Symptoms

Celiac disease is a serious autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. For those with celiac disease, consuming even tiny amounts of gluten can trigger symptoms and cause long-term health problems. Gluten is a protein found in wheat, barley, and rye. Here are 10 common foods that can trigger celiac disease symptoms:

1. Bread and Baked Goods

Bread, rolls, pastries, and other baked goods made with wheat flour are major sources of gluten. Even whole grain and multigrain varieties contain gluten.

2. Pasta

Traditional pasta is made from wheat, making it a no-go for those with celiac disease. This includes spaghetti, macaroni, and other pasta shapes.

3. Cereals

Many breakfast cereals contain wheat, barley, or malt, which is derived from barley. Always check labels for gluten-free options.

4. Beer and Malt Beverages

Beer and other malt beverages are typically made from barley, which contains gluten. Opt for gluten-free beers made from sorghum or other gluten-free grains.

5. Sauces and Gravies

Many sauces and gravies use wheat flour as a thickener. Soy sauce, unless specifically labeled gluten-free, often contains wheat.

6. Processed Meats

Some processed meats, such as sausages, hot dogs, and deli meats, may contain gluten as fillers or flavoring agents. Always check the ingredient list.

7. Snack Foods

Chips, pretzels, and other snack foods can contain gluten, especially if they are flavored or coated. Look for gluten-free labels to be safe.

8. Candy

Certain candies, especially licorice and other chewy candies, can contain wheat flour or barley malt as an ingredient.

9. Soups and Broths

Many canned and packaged soups and broths use wheat flour as a thickener or contain barley. Always read labels carefully.

10. Salad Dressings

Some salad dressings and marinades contain gluten, often in the form of soy sauce or other additives. Opt for gluten-free dressings or make your own at home.

Tips for Managing Celiac Disease

  • Read Labels Carefully: Always check ingredient lists for hidden sources of gluten.
  • Choose Certified Gluten-Free Products: Look for products that are specifically labeled as gluten-free.
  • Be Cautious When Dining Out: Inform the restaurant staff of your dietary restrictions and ask about gluten-free options.
  • Avoid Cross-Contamination: Use separate cooking utensils and surfaces to prevent gluten contamination.
  • Consult with a Dietitian: A registered dietitian can help you plan a balanced, gluten-free diet.

11 Reasons to Incorporate Green Tea into Your Daily Routine

Green tea has been celebrated for centuries for its numerous health benefits and refreshing taste. If you haven’t yet made it a part of your daily routine, here are 11 compelling reasons to start:

Rich in Antioxidants:

Green tea is packed with antioxidants, particularly catechins, which help combat oxidative stress and reduce cell damage. This can aid in preventing chronic diseases and promoting overall health.

Boosts Metabolism:

Drinking green tea can enhance your metabolic rate, helping you burn more calories and potentially aiding in weight loss. The natural compounds in green tea, such as caffeine and EGCG, work together to increase fat oxidation.

Improves Brain Function:

Green tea contains caffeine, which can improve brain function by enhancing mood, vigilance, reaction time, and memory. Additionally, it has the amino acid L-theanine, which works synergistically with caffeine to improve brain function.

Promotes Heart Health:

Regular consumption of green tea is linked to a lower risk of heart disease. It helps reduce bad LDL cholesterol levels, improves blood flow, and can lower blood pressure, all of which are crucial for heart health.

Supports Healthy Skin:

The antioxidants in green tea can help protect your skin from damage caused by UV rays and pollution. Green tea also has anti-inflammatory properties that can help reduce redness and irritation, promoting a clearer complexion.

Aids in Digestion:

Green tea can improve digestion by promoting the growth of good bacteria in the gut. It also has mild laxative properties that can help prevent constipation and promote regular bowel movements.

Enhances Physical Performance:

The caffeine in green tea can increase physical performance by mobilizing fatty acids from fat tissues and making them available for use as energy. This can be particularly beneficial during workouts.

Supports Dental Health:

Green tea has natural fluoride, which can help strengthen teeth and prevent cavities. Its antibacterial properties can also reduce the growth of harmful bacteria in the mouth, improving overall dental health.

Reduces Stress and Anxiety:

The L-theanine in green tea has calming effects and can help reduce stress and anxiety. It promotes the production of alpha waves in the brain, which are associated with relaxation and mental clarity.

Boosts Immune System:

Green tea contains various vitamins and minerals that can help boost your immune system. The antioxidants also play a role in enhancing immune function and protecting against infections.

Hydrates the Body:

While it does contain caffeine, green tea is still a great way to stay hydrated. It can be a flavorful alternative to water, helping you meet your daily fluid intake requirements.

Incorporating green tea into your daily routine is a simple yet effective way to boost your overall health and well-being. Whether you enjoy it hot or iced, with a squeeze of lemon or a touch of honey, make green tea a regular part of your day and reap the benefits it has to offer.

6 Foods You Should Avoid for a Longer and Healthier Life

Obesity has emerged as a formidable threat to health in our modern era. The World Health Organization (WHO) reports that in many regions globally, more lives are claimed by overconsumption rather than malnourishment. This unsettling trend has led to the Centers for Disease Control and Prevention (CDC) in the United States pinpointing heart disease as the leading cause of mortality for both men and women, exacerbated by weight gain. To extend your lifespan, vigilance over your dietary choices is essential.

The age-old proverb “You are what you eat” holds a frightening degree of truth in our daily lives, particularly with the proliferation of trans fats and high-cholesterol processed foods. These convenient yet devoid of nutrient offerings add empty calories that fail to nourish our bodies adequately. Amid busy schedules, stress, and diverse lifestyles, we often become apathetic towards the components shaping our daily meals.

Achieving a long and healthy life necessitates a keen awareness of our dietary intake and its impact on our bodies. Many of our meal decisions stem from biases sculpted by marketing strategies and convenience. Ignorance about the contents of our food leads to inadequate nourishment of our cells, paving the way for premature death, cholesterol issues, and various ailments including heart diseases and cancers.

To embark on a path of improved well-being and embrace a healthful diet, a critical shift in your eating habits is imperative. To promote longevity, it is paramount to eliminate certain detrimental foods and transition towards enhanced health. Presented below are 10 foods you should steer clear of if longevity and vitality are your aims. Rid your pantry of these items and embark on a journey towards a wholesome and extended life.

  1. Say Farewell to Margarine
    Despite the widespread fondness for margarine over butter due to its vegetable oil content, it is not conducive to longevity. While containing less saturated fats than conventional butter, margarine harbors trans fats (trans fatty acids, or TFAs) that pose serious health risks. These fats, engendered when vegetable oil-based products solidify, such as in margarine, instigate arterial blockages, impeding proper blood and oxygen flow to the heart. Consequently, they escalate the likelihood of heart attacks and premature demise.

A 2011 study by the Journal of Nutritional Biochemistry demonstrated that mice fed a high trans fatty acids diet for 24 weeks exhibited arterial plaque buildup. The researchers concluded that trans fatty acids impede a crucial protein function responsible for cell renewal and fortifying the heart’s immunity against diseases.

Given these findings, shunning margarine in favor of a more natural and leaner spread is advisable. Consider moistening your bread healthfully with fresh, natural tomatoes for a flavorful touch. Alternatively, opt for a smear of olive oil or hummus as healthier alternatives that support longevity. Remember, in the realm of spreads, neither butter nor margarine are apt choices for a prolonged life!

Processed Meat Cancer | Why Processed Meat Is Bad For You
  1. Sidestep Processed Meats
    Processed meats undergo various preservation processes, including salting, drying, smoking, and the addition of potentially harmful nitrates as preservatives. Familiar examples include ham, sausage, bacon, salami, canned or smoked meats, and beef jerky. If longevity is your aim, reconsider your affection for processed meats. Recent research has established a direct link between consuming processed meats and elevated risks of fatal heart diseases, premature death, and cancer.

A study published in 2013 by BioMed Central analyzed lifestyle data from nearly half a million individuals across ten European countries. The results revealed a 44% higher risk of developing cancer, succumbing to premature death, or falling victim to heart diseases among regular consumers of processed meats. Moreover, these meats boast high sodium levels, contributing to elevated blood pressure, while the aforementioned nitrate preservatives can lead to artery blockages and increased blood sugar levels.

A 2010 research effort by the Harvard School of Public Health, summarizing over 1,600 case studies from around the globe, sounded yet another alarm. It pointed to a 19% heightened risk of diabetes development in individuals with frequent processed meat intake. For those with a family history of diabetes or heart conditions, eliminating processed meats promptly is crucial for an extended lifespan. Transformative actions, no matter how small, can incrementally tip the balance towards healthier outcomes and increased longevity.

Six things you need to know about Carbonated Soft Drinks | Products In Depth | Convenience Store
  1. Resist the Temptation of Sodas and Soft Drinks
    Soft drinks have surged to become the second most-consumed beverage in the United States, surpassed only by water. Nonetheless, this seemingly innocuous delight is laden with approximately 44 grams of sugar per serving.

While a lone soda may not result in immediate harm, frequent consumption triggers blood sugar spikes, fostering fat accumulation and elevating risks of obesity, diabetes, and hypertension nationwide. A 2006 study by the American Society for Clinical Nutrition underscored adverse effects of soft drink consumption on bone mineral density, amplifying concerns about longevity.

Subsequent investigations, including a 2001 Lancet study, highlighted the corrosive impact of daily soda indulgence—escalating obesity risks in adolescents and fostering diabetes and gout development in adults. Colas, in particular, pose additional hazards due to their phosphoric acid content, impeding calcium absorption, heightening osteoporosis risks, and weakening skeletal structures. Opting for alternatives like water, herbal teas, and black coffee can safeguard your health and pave the way for a longer and healthier life.

World Health Organization Warns Against Using Artificial Sweeteners - The New York Times
  1. Refrain from Artificial Sweeteners
    Market as a virtuous substitute for sugar, artificial sweeteners can paradoxically undermine longevity and jeopardize bodily well-being. Many individuals seeking to trim their calorie intake during diets gravitate towards artificial sweeteners, unaware of the potential perils they pose. Recent research indicates that these substitutes may heighten diabetes risks, mirroring sugar’s impact on blood sugar levels and exerting detrimental effects on the immune system.

A 2014 study published in the Nature journal illuminated the inadequate breakdown of artificial sugars by the body, leading to the absorption of residual sugars by intestinal bacteria. This disrupts normal physiological functions, fostering rapid weight gain and augmenting risks of diabetes onset. Eschewing artificial sweeteners is advised, particularly for individuals with a family history of diabetes, to bolster prospects for longevity.

While artificial sweeteners boast intensified sweetness compared to sugar, this potency can kindle heightened sugar cravings and dependence. Initially altering the taste profile of beverages and edibles, these substitutes eventually acclimatize the taste buds to new flavors, fostering a healthier relationship with food. Pioneering a sugarless dietary regimen can enhance longevity, permitting the true essence of foods to shine through and fortify the body with vital nourishment.

Free Stock Photo of Table With Trays of Fried Food | Download Free Images and Free Illustrations
  1. Abandon Deep-Fried Delights
    The allure of deep-fried delicacies like potato chips, fried chicken, French fries, and onion rings belies their deleterious impact on longevity. Basking in excessive oil and fats, these culinary indulgences steadily encroach upon arterial health, spiking cholesterol levels and instigating cardiovascular complications. A 2015 study by the Journal of the American Heart Association explicitly linked fried food consumption to heart failure, underscoring the adverse effects of these dietary choices.

Similarly, a 2014 research endeavor by the American Society for Nutrition journal flagged frequent fried food intake as a harbinger of Type 2 diabetes and coronary artery disease. Moreover, when carbohydrate-rich foods like potatoes are subjected to high-temperature frying, they yield acrylamide—a carcinogenic substance intricately linked to heightened cancer risks. Opting for oven-baked or grilled variants of favored foods can mitigate the hazards associated with deep-frying, facilitating a healthier lifestyle conducive to longevity.

How To Cook Microwave Popcorn In The Oven - Recipes.net
  1. Approach Microwave Popcorn with Caution
    While popcorn per se remains a relatively healthful snack, the lining in microwaveable popcorn bags warrants circumspection. Infused with PFOA chemicals to prevent grease leakage during cooking, these linings inadvertently transmit harmful substances into the popcorn upon heating.

A slew of studies underscore the detrimental effects of PFOA exposure. Research published in the Human Reproduction Journal in 2009 highlighted the compound’s potential to spawn infertility, while subsequent investigations in 2010 identified its role in precipitating thyroid disorders—a precursor to cancer development in untreated cases. The overarching consensus warns of elevated cancer risks, elevated cholesterol levels, and heightened vulnerability to chronic heart diseases tied to PFOA exposure. Adopting meticulous discernment regarding the sourcing and preparation of popcorn can safeguard against potential health hazards, ensuring a longer and healthier life.

10 Methods for Managing Uric Acid Levels

Uric acid, a byproduct of purine breakdown from specific foods like mushrooms, anchovies, organ meats, beer, and wine, is excreted from the body through various pathways including the blood, kidneys, and urine. However, an excess of uric acid or insufficient elimination may lead to its accumulation in the bloodstream, a condition known as hyperuricemia.

As uric acid transforms into urate crystals within the body, it can aggregate around joints and soft tissues, causing discomfort, inflammation, and conditions such as gout—a form of arthritis commonly affecting the feet and toes. Notably, hyperuricemia can also result from certain cancer treatments or the presence of cancer itself. Elevated uric acid levels may indicate underlying health issues like diabetes, hypoparathyroidism, kidney stones, kidney failure, and bone marrow disorders.

For individuals suspecting hyperuricemia, consulting a healthcare professional is essential to confirm the diagnosis and formulate a treatment plan. While hyperuricemia is not generally severe, it can serve as a precursor to more critical ailments. Treatment focuses on reducing blood uric acid levels through medications or alterations in lifestyle and dietary habits.

Below are ten natural strategies to regulate uric acid levels effectively:

6 Benefits of Apple Cider Vinegar
  1. Apple Cider Vinegar
    Derived from fermented apples or apple cider, organic, unpasteurized apple cider vinegar serves various purposes like culinary use, skin and hair care, and promoting health. Rich in essential minerals, amino acids, antioxidants, and acetic acid, apple cider vinegar is believed to aid in gout treatment by breaking down uric acid crystals. Regular consumption may alleviate joint inflammation and symptoms of hyperuricemia and gout.

To maximize benefits, opt for unpasteurized, organic, raw apple cider vinegar. Mix a teaspoon in a glass of water and consume two to three times daily, ensuring it is diluted to prevent enamel damage.

How To Make Lemon Juice
  1. Lemon Juice
    Originating in Asia, lemons, abundant in vitamin C and citric acid, have various medicinal applications and culinary uses. Lemon juice alkalizes once ingested, assisting in neutralizing uric acid in the body. Consumption, especially with warm water in the morning and post-meals, can support liver function and reduce uric acid levels.

For further alkalization, blend half a tablespoon of baking soda with two tablespoons of lemon juice in water, ensuring full dissolution before consumption.

Are Cherries Good for You?
  1. Cherries
    Belonging to the Rosaceae family, cherries are rich in essential nutrients and contain anthocyanins, potent antioxidants believed to reduce blood uric acid levels effectively. Incorporating half a cup of tart cherries into your daily diet can aid in mitigating uric acid levels. Alternatively, cherry juice can be produced by blending and straining cherries, with a teaspoon of honey for added sweetness.
  2. Baking Soda
    Known for its pH-balancing properties, baking soda can counteract acidity in the body, aiding in eliminating uric acid build-up. Mixing half a teaspoon in water and consuming up to four glasses daily for a maximum of two weeks can assist in reducing uric acid levels.
  3. Olive Oil
    Extracted from olives, olive oil boasts various health benefits, including anti-inflammatory properties that aid in combating uric acid accumulation. Incorporating olive oil into your diet as a healthier fat alternative or consuming 1-2 tablespoons daily can contribute to lowering uric acid levels.
  4. Water
    Despite being frequently overlooked, sufficient water intake is pivotal in regulating uric acid levels. Adequate hydration prevents the formation of uric acid crystals and supports their flushing from the body, reducing the risk of gout attacks. Aim for eight or more glasses of water daily, replacing sugary beverages with water for optimal benefits.
  5. Low-Purine Diet
    A diet low in purines, such as the Mediterranean diet, emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, olive oil, herbs, spices, fish, poultry, and red wine. Prioritizing low-purine foods over high-purine options like organ meats, red meat, seafood, and alcohol can aid in managing uric acid levels effectively.
  6. High-Fiber and Starchy Carbohydrates
    Rich in dietary fiber, foods like whole grains, vegetables, fruits, legumes, and starchy carbohydrates aid in regulating digestion and promoting regularity. Soluble fiber assists in sugar and cholesterol management, while starchy carbohydrates offer sustained energy and necessary nutrients. Including these foods in your meals can aid in uric acid elimination through waste products.
  7. Dairy Products
    Dairy products like milk, cheese, and yogurt contain essential nutrients that benefit bone health and may aid in reducing uric acid levels. Treating dairy products as a low-purine source of protein can facilitate the removal of uric acid from the body, supporting overall health.
  8. Wheatgrass Juice
    Regarded as nature’s health tonic, wheatgrass juice is rich in chlorophyll, vitamins, and minerals, offering numerous health benefits including detoxification and hormonal regulation. Consuming wheatgrass juice on an empty stomach can assist in restoring blood alkalinity, thereby effectively reducing uric acid build-up.

Incorporating these natural methods into your routine can aid in managing uric acid levels effectively and promoting overall well-being.

Healthy, Scientifically Proven Foods for Regulating Blood Sugar Levels

Embarking on a journey towards a diabetic-friendly diet presents a real challenge for many individuals. Diabetes and prediabetes demand constant vigilance over blood sugar levels, carbohydrate intake, and overall weight. Allowing blood sugar to soar can pave the way for potential kidney issues, heart complications, and even nerve damage.

Fortunately, individuals with diabetes can relish a delightful diet if armed with the knowledge of what to consume. Flavor-enhancers like garlic and cinnamon can still be enjoyed, and simple practices such as savoring a glass of milk in the morning can help regulate blood sugar levels. If you’re eager to explore the healthiest food options tailored for diabetics, your search ends here.

Vibrant Greens: Unleash the Power of Leafy Marvels

Dark leafy vegetables like spinach and kale stand as nutritional powerhouses for those navigating diabetes. Their secret weapon lies in their robust vitamin C content. A study from 2015 unveiled vitamin C’s prowess in reducing inflammatory markers and blood sugar levels. Published in Drug Design, Development, and Therapy, the study hinted at leafy greens potentially alleviating symptoms in individuals with type 2 diabetes.

Packed with essential minerals while being low in calories and carbohydrates, leafy greens offer a plethora of benefits. Another enlightening study by the University of Lanchester concluded that integrating more leafy greens into your diet could slash the risk of developing type 2 diabetes. Spinach, cabbage, and kale are divine additions to a diabetic-friendly diet.

Morning Milk Magic: Embracing a Nutrient-Packed Start

The longstanding debate over milk’s impact on diabetes continues, yet recent studies are shedding light on a positive correlation. In a 2018 study published in the Journal of Dairy Science, researchers unveiled how breakfast paired with milk could benefit individuals managing diabetes throughout the day. The protein content in milk induces prolonged satiety, effectively regulating both blood sugar and appetite.

This crucial component, when combined with a high-carbohydrate cereal, showed promising outcomes. In 2016, researchers from Tel Aviv University highlighted dairy products’ potency in managing blood sugar effectively compared to eggs and soy. The bottom line: feel free to savor a hearty whole-wheat cereal for a nutrient-rich start.

Berries: Tiny Treasures for Diabetic Wellness

Whether you fancy strawberries, blueberries, or raspberries, all present a formidable arsenal against diabetes. In the journal Obesity, researchers from the Illinois Institute of Technology elucidated how berries aid in combating insulin resistance. Participants who relished two cups of raspberries daily experienced lower glucose concentrations, signifying the power these berries hold.

Even a modest intake of berries can significantly slash the risk of diabetes. A Chinese study showcased that individuals consuming 17 grams of berries recorded a remarkable 5% decline in their risk of developing type 2 diabetes. To put it into perspective, this equates to relishing 13 blueberries, nine raspberries, two blackberries, and a sizeable strawberry – truly a sweet defense against diabetes.

Empowering Choices, One Nutritious Step at a Time

As we delve deeper into the realm of diabetes management through dietary practices, each section will unravel the potent benefits of various foods tailored to support stable blood sugar levels. Get ready to embark on a flavorful and nutrient-rich journey towards empowered health and well-being. Stay tuned for more insights and guidance on managing diabetes through mindful eating.

Food Choices to Keep Your Gut Healthy

Maintaining a healthy gut is an important part of a strong immune system and overall health. Our “gut microbiome” consists of trillions of bacteria and other microorganisms that aid in digestion. These microbes are constantly reproducing and interacting with each other. Too much fat, sugar and animal products can cause the gut environment to become harmful, compromising healthy microbes and allowing harmful microbes to multiply and expand.

We need to consume foods containing probiotics and prebiotics to maintain a healthy gut microbiome. Probiotics provide beneficial microorganisms, while foods containing prebiotics help these microorganisms flourish and grow.

Beans and Legumes

Prebiotics are actually fiber and starch, which are not broken down by the body’s digestive enzymes. These indigestible compounds become food for beneficial microbes in the gut. The microbes break down prebiotics for energy and produce short-chain fatty acids (SCFAs), which help boost the immune system.

While most plant foods contain indigestible fiber and starch, legumes, such as beans, lentils, peas and chickpeas, are especially rich in prebiotics.

Asparagus

Asparagus is also a great source of prebiotics for beneficial microorganisms, as well as being rich in a variety of nutrients such as folate, vitamin K, iron and niacin.

Cooked asparagus may provide relief from certain digestive disorders by reducing inflammation. With over 300 edible varieties of asparagus on the market, try different kinds to capitalize on the benefits of this nutrient-dense vegetable.

Bananas

Bananas contribute to gut health because they contain prebiotic fiber and water. A medium-sized banana provides about 10 percent of the recommended daily dietary fiber for adults.

The BRAT diet that some doctors recommend for diarrhea includes bananas, applesauce, rice and toast. Studies have found that the fiber and antioxidants in bananas may promote the growth of beneficial microorganisms such as lactobacilli and inhibit the reproduction of some harmful bacteria.

Sauerkraut

Sauerkraut is rapidly gaining a reputation as a probiotic superfood. It is difficult to quantify the health benefits of sauerkraut because each fermented food is prepared differently and may contain different amounts and types of probiotics. However, consuming fermented foods has advantages over supplements that rely on precise measurements of probiotic content.

A batch of sauerkraut may contain as many as 28 strains of bacteria, which is significantly more than most supplements can provide. Probiotics in fermented foods are also more likely to grow and multiply in the gut, and are more vigorous and adaptable than those found in supplements.

Kimchi

Kimchi is another fermented food rich in active probiotics. The vegetables in kimchi provide plenty of fiber, and the lactic acid bacteria from the fermentation process may promote immune function.

While many traditional kimchi preparations use fish sauce and other fish products, studies have found that kimchi made with miso or soybean paste has very similar probiotic content. This means that vegetarians and vegans can also benefit from this food.

Tempeh

Tempeh is usually made from fermented soybeans, but other beans and legumes can also be used. As a plant-based food, tempe is rich in fiber. However, many tempe products sold in grocery stores have been pasteurized and may not contain active probiotics.

Consumers can look for suppliers that sell unpasteurized tempe or make their own tempe at home to benefit from its wide range of prebiotics and probiotics.

Apple Cider Vinegar

Raw apple cider vinegar contains pectin, a prebiotic fiber. Pectin lowers cholesterol and promotes the growth of beneficial bacteria in the intestines. The antioxidants in apple cider vinegar may help protect cells from harmful free radical damage.

While most studies are inconclusive about the health benefits of apple cider vinegar, adding a small amount of apple cider vinegar to your daily diet may provide some positive results. Vinegar is acidic, and undiluted vinegar may cause irritation or burns in the esophagus, and frequent exposure may erode tooth enamel. For this reason, experts recommend drinking apple cider vinegar with water or juice.

Kefir

Kefir is a dilute yogurt made by fermenting lactose with kefir bacteria, which has a tart, slightly sour flavor and is great for use in breakfast cereals, shakes, and other beverages.

Most kefir products are a great source of fiber and probiotics, which are great for gut health. While kefir is usually made with dairy milk, there are also vegetarian and vegan options based on soy milk.

Kombucha

Kombucha is a beverage made by fermenting plant material with a variety of microorganisms such as lactobacilli, yeast and acetic acid bacteria. The teas, juices, or herbs used to make kombucha contain a number of bioactive compounds that often have antioxidant properties.

Specific benefits vary depending on the ingredients and fermentation process of different types of kombucha, but this beverage offers a wide range of beneficial microorganisms, prebiotics and probiotics.

Fermented Coffee

Researchers at the National University of Singapore have developed fermented tea and coffee products enriched with active probiotics. The fermentation process is achieved by adding nutrients and probiotics to any type of brewed coffee or tea. Each preparation ferments for about 48 hours and contains more than 1 billion probiotics.

These coffees or teas also retain chlorogenic acid, a substance associated with lower blood pressure and weight management.

Unveiling the Sugar-Psoriasis Connection

The relationship between sugar consumption and psoriasis is significant, influencing inflammation and skin health. Delve into the details of these connections to better manage your condition.

For those grappling with psoriasis, dietary choices can substantially impact skin well-being. Indeed, the influence of sugar consumption on triggering flare-ups and exacerbating symptoms within the psoriasis community is widely acknowledged and substantiated.

Deciphering Inflammation

Inflammation, a natural bodily response, can serve as a crucial indicator of the immune system’s reaction to illness, pathogens, or external injuries. While inflammation is essential for the healing process, it can also be a symptom of certain medical conditions, showcasing signs like redness, heat, pain, or swelling. Prolonged inflammation poses risks of chronic damage and diseases.

The Intersection of Research and Sugar

Recent studies underline sugar’s role in magnifying inflammation. A comprehensive review in 2022 explicitly outlines the association between heightened sugar consumption and the escalation of inflammatory mediators and pro-inflammatory cytokines, culminating in low-grade chronic inflammation.

What is Inflammation and How Can It Be Treated? - Goodyear Chiropractic Health Center

Moreover, a 2014 study demonstrated a surge in C-reactive protein (CRP), an inflammatory marker in the blood, following the consumption of a sugar-rich diet. The elevated CRP levels persisted for two hours post-consumption, highlighting the immediate impact of sugar intake on inflammation markers.

Exploring Further Findings

Findings from 2020 emphasize how saturated fats, simple sugars, alcohol, and red meat correlate with increased inflammatory markers based on animal studies. Conversely, incorporating omega-3 fatty acids, selenium, vitamin B12, probiotics, and fiber into your diet could potentially ameliorate psoriasis symptoms, though human trials are warranted for confirmation.

An intriguing animal study in 2021 uncovered that a diet laden with sugar and fat led to gut bacteria imbalances, potentially exacerbating skin conditions like psoriasis. Observations revealed gut microbiome dysfunction and psoriasis-like skin inflammation in mice consuming a high-fat, high-sugar diet, which notably reverted upon transitioning to a healthier dietary regimen.

Distinguishing Sugar Variations

While the body processes natural and added sugars similarly, the accompanying nutrients in natural sugars from fruits and dairy products—like protein, fiber, vitamins, and minerals—facilitate slower sugar absorption, satiety, and overall health benefits. In contrast, foods rich in added sugars, such as soda and confectionery, lack these essential components, making overconsumption more likely and posing risks of obesity, heart ailments, and cancer.

Understanding added sugars

Empowering with Guidelines

Mindful consumption of added sugars is crucial. Nutrition labels not only detail total sugar content but also specify added sugar quantities. Opt for foods with minimal to zero grams of added sugar to maintain a balanced diet.

For effective management of psoriasis, dietary modifications are pivotal. In a national survey, over 80% of psoriasis patients acknowledged having tailored their diets to alleviate symptoms. Those with psoriasis tend to prioritize fruits, vegetables, and legumes, while limiting sugar, dairy, calcium, and whole grains compared to their counterparts without the condition.

Vegetable | Description, Types, Farming, & Examples | Britannica

Balancing Act with Sugar

Vigilance over added sugar consumption doesn’t mean bidding farewell to indulgences forever. Whether relishing ice cream on a summer day or savoring hot cocoa in winter, being cognizant of sugar’s impact on inflammation and psoriasis can inspire mindful dietary choices for optimum skin health.

5 Foods That Speed Up Aging and Cause Weight Gain

Aging and obesity often go hand in hand. As we age, we burn fewer calories, our metabolism slows down and we gain weight. Aging and obesity are influenced by genes, lifestyle habits, environment and diet. However, diet is a major factor in appearance and health, far more than genes.

Certain foods can quickly lead to wrinkles, body wastage and obesity. Reduce your intake of these foods and you’ll see a noticeable improvement. Let’s take a look at which foods are most likely to contribute to obesity and aging:

Sweets

Sugar, while delicious and providing energy and a good mood, is very costly. Why?

Imagine that humans evolved for hundreds of thousands of years under completely different conditions. Back then, people didn’t know what sugar was, or even porridge. The most readily available calories came from fruits – their carbohydrates and fiber coexisted.

Wouldn’t it be nice to have a glass of cool water on a hot day? Of course! But what if it’s being splashed with ice water on a cold day when it’s -10 degrees Celsius? Sugar irritates the body like this intense cold.

Sugar destroys collagen, which is directly related to healthy and youthful skin. Sugar is a quick and easy calorie that converts directly to fat and weakens the immune system.

Therefore, minimize your intake of sweets. Replace them with fruits whenever possible. You don’t have to give up sugar completely, just start controlling and tapering off your sweet tooth.

Margarine, Smoked Meats, and Mayonnaise

These foods are rich in trans fats. While natural fatty acids are beneficial to the body, protecting the skin, helping hair and maintaining a healthy complexion, trans fats lack these key components. Importantly, they inhibit the activity of “beneficial” fatty acids.

Alcohol

The scary thing is that all alcohol, including wine and beer, causes dehydration, which damages the skin, especially the facial skin. Alcohol also triggers a surge in the stress hormone cortisol, which immediately converts all calories into fat. Alcohol chemically stimulates stress, rather than relieving it.

Energy Drinks

Energy drinks contain psychologically addictive ingredients, and while they do boost energy, this effect is temporary. In fact, eating nuts and dried fruits provides longer-lasting energy. Energy drinks are sweet and damaging to tooth enamel, and can also cause fatigue after the effects wear off.

Chips

Potato chips top the list of harmful foods. They combine easily digestible starches and trans fats, the perfect combination of empty calories that deal a serious blow to the liver. Long-term consumption of potato chips can trigger atherosclerosis. In some countries, atherosclerosis is very common among young people, but in other countries, where nutritional habits are better, it is less common.

9 Foods You Should Consider Avoiding Post 30s

So, you think hitting forty is just a number game, huh? Well, guess what? If you persist in devouring these culinary culprits, that youthful 40-year-old facade will swiftly morph into a premature 50.

Certain edible offenders have been unmasked for their prowess in accelerating the march of wrinkles, cultivating corpulence, orchestrating organ malfunctions, and instigating ailments within. Cast your discerning gaze upon these adversaries and initiate the purging ritual of your kitchen shelves without delay.

1. Canned Soup

Ah, the comforting notion of chicken soup, a balm for the soul, right? Not so much if it’s the canned version. A groundbreaking 2013 study uncovered a link between soaring blood pressure and accelerated skin aging.

In a world where less is more, consider this: compared to their wrinkle-prone peers, women with fewer creases also boasted lower blood pressure levels. US guidelines advocate for under 2,300 milligrams of sodium daily, yet many notorious cans pack 40% of the day’s salt allowance in merely a single serving.

But what’s the savory alternative, you ask? How about a steaming pot of homemade goodness?

Amp Up Canned Soup to Make It a Healthy Meal

2. Diet Sodas

Banish the assumption that dark sodas top the list of no-nos. Both dark and light-hued fizzy drinks are in cahoots. Brands like Mountain Dew and Fresca may seem less chemically laden than their cola counterparts due to their paler appearance. Alas, appearances deceive.

Enter brominated vegetable oil, the coloring agent du jour in Diet Mountain Dew and Fresca, infamous for its roles in rocket fuel and flame retardants. This chemical disrupts the thyroid and fertility domains, pivotal health concerns for the thirtysomething crowd. Added elements like BVO can stoke internal infernos, a paved path to obesity.

The 11 Best Diet Sodas, Blind Taste Tested And Ranked

3. Sugar-Free Snacks

Believed the hype of “sugar-free” snacks being the heroes? Think again. If you’ve noticed a little more cushion around the waist since hitting 30, your liver might need a pep talk.

By evading poisons like artificial sweeteners, you gift your vital organs with enhanced efficiency, possibly leading to a slimmer waistline. To rejuvenate the detox crusade, bid adieu to faux-sweetened temptations (think sugar-free gum, candies, and snacks), opting instead for low-sugar alternatives or treats boasting genuine/raw sugar sweetness.

4. Salami and Hot Dogs

Gentlemen, pay heed: a 2014 endeavor in the Journal Epidemiology unearthed a link between indulging in processed meats like salami and hot dogs and dwindling sperm counts.

Surprisingly, the saturated fat content in the meats—previously synonymous with subpar sperm quality—wasn’t the prime suspect. To play it safe, curtail your processed meat rendezvous.

Employ the allure of all-natural and grass-fed varieties, curtailing the influx of hormones in your diet.

Sausage and Mustard Pairing Guide | NHDSC

5. Microwave Popcorn

At its essence, popcorn embodies a healthy nosh infused with invigorating whole grains. Yet, some food manufacturers have twisted this wholesome delight into a health hazard.

Behold Pop Secret’s Butter Popcorn—a single serving harbors five grams of trans fat, tallying more than double the government’s daily artery-clogging recommendations.

Steer clear of trans fats as you mature; as the years tick by, the risk of heart disease heightens. Opt for the classic stove-top method for a healthier popcorn fix.

Microwave Popcorn

6. Packaged Soy Sauce

The tale of under-eye puffiness and deepening circles crescendos with each passing birthday—and dehydration exacerbates the saga.

To greet the dawn with a fresh gaze, avoid salt-soaked culprits like soy sauce (recalling those countless Chinese takeout nights drenched in soy). A mere tablespoon boasts a staggering 879 milligrams of sodium!

Those Soy Sauce Packets from Your Takeout Chinese Are Probably Lying to You « Food Hacks :: WonderHowTo

7. Coffee Creamer

Within the cups of creamy coffee lies titanium dioxide, a dual-agent moonlighting as an ultraviolet shield and whitening ally. Not just confined to traditional creamers, this compound also finds residence in ‘healthy’ editions like the So Delicious’ coconut milk lineup.

Research indicates this additive’s potential to impair liver and tissue integrity in rodents, with probable implications extending to human health. Laden with trans fats, often masquerading as hydrogenated oil, various coffee creamer brands, like Coffee Mate’s, harbor this ingredient known to impair memory in the under-45 populace.

Homemade Non-Dairy Coffee Creamer

8. Protein Bars

Although skipping breakfast or munching on weight-loss cereals and bars might suffice for the younger crowd, studies advocate for a protein-packed 20 to 30 grams per meal, especially as we gracefully age.

Bypass the sugar spikes endemic in many protein bars, often trailing behind with a mere 10-gram protein payload—insufficient to sate until noon. Swap in a swift homemade repast of softly boiled or scrambled eggs embraced by light butter or olive oil, alongside whole-wheat toast.

Consider a crafted protein shake or authentic (opt for the full-fat!) yogurt partnered with granola.

Protein Bars

9. Margarine

This topic has seen its fair share of airtime. Recollect those humble brown tubs of butter doppelgängers from yesteryears?

Margarine, often fashioned from partially-hydrogenated oils, stands as a prominent trans-fat hub. While commonly associated with heart disease, this foe may accelerate skin aging by rendering it more susceptible to UV radiation onslaughts.

When the sun’s rays breach the skin’s defenses, it triggers the breakdown of elastin and collagen structures.

Some butter replicas now tout non-trans fat credentials. Alas, studies substantiate margarine’s knack for inciting chronic inflammation—ease up on the intake for smoother skin tales. Stick to the real deal, just in moderation.

Margarine plant systems | Alfa Laval