The pros say it’s time to stop believing these misconceptions about healthy eating and weight loss.
When it comes to hot-button topics, proper nutrition is near the top of the list. Regularly, Registered Dietitian Nutritionists (RDN’s) hear clients continuously tell them they’re fed up with hearing conflicting nutrition information and don’t know what to believe. Dietitians are with you on this one! Everyone seems to think they are a nutrition expert these days, which results in widespread nutrition confusion. Here are the top 10 nutrition myths that dietitians cannot stand, and the truths they want you to know.
This myth is a pet peeve for many RDN’s. While most dietitians love learning about nutrient-packed foods from around the world, they want people to know that local, everyday foods are superfoods, too, and are far less expensive! Eating a diet that’s high in processed foods but then adding in some goji berries and spirulina doesn’t mean you have a healthy diet. You’ll save money and be much more robust if you focus on eating more whole foods and “everyday superfoods” like spinach, mushrooms, squash, blueberries, oranges, apples, lentils, whole grains, and nuts. These familiar foods are packed with antioxidants and fiber and won’t blow your budget like that small bag of acai powder will.
When a new exotic superfood comes on the market and becomes super popular, keep in mind that it’s probably just a fad. There will never be one food that’s better than all the others. Remember: Variety is essential when it comes to eating well. Ask yourself if spending money on the superfood of the moment is the best way to enhance your health, or if other parts of your diet could use a tune-up.
This myth is a tough one to let go of because our society is so focused on body size. Everywhere we look, society seems to tell us that being slender is more desirable. Luckily, this myth is starting to dissolve. “We really have very little control over the size and shape of our bodies, and these things don’t determine our health,” says Kaleigh McMordie, RDN, of Lively Table. Research suggests that overweight people who are active can be healthier and live longer than slimmer people who don’t exercise. We all have different body types, and it’s about time we stopped focusing on size and shifted our focus to developing healthier habits.
Dietitians want to see people choosing foods based on their nutritional benefits, not just thinking about calories. For example, having salmon on a salad is a more nutritious choice than having processed chicken breast strips loaded with artificial flavors, colors, and preservatives.
This one has been around for a long time, and plant-based dietitians have had enough. There is no substantial evidence that people must have meat to survive. “A well-balanced plant-based diet with a variety of plant foods is healthful and nourishing to the body,” says Jennifer Rodriguez, RDN, of Food Is Vida. “It can provide all amino acids needed when caloric needs are met for an individual.” As Amy Gorin, RDN, a dietitian in New York City, explains, “You have to plan out your meals and make sure to incorporate good sources of protein. Pulses such as beans, lentils, chickpeas, and dried peas are a good source of protein, offering about 8 grams per ½ cup cooked serving. I like to pair them with sautéed veggies and brown rice or even use them as a pizza topping.”
A well-planned vegetarian or vegan diet may also lower the risk of type 2 diabetes, high blood pressure, heart disease and some types of cancer. However, if you want to follow a vegetarian or vegan diet, it’s a great idea to meet with a dietitian to make sure you’re getting all of the nutrients you need.
Sugar-free diets are all the rage right now, but there’s a difference between sugar found in whole foods such as fruit and vegetables and the refined sugar found in processed foods. Those whole foods naturally come with fiber to help slow down your body’s absorption of their natural sugars. “The 2015 Dietary Guidelines explicitly calls for limiting added sugars, the type of sweeteners found in cookies, cake, candy, and sweet beverages, to 10% of your daily calories or less,” explains Elizabeth Ward, MS, RD, of Better Is The New Perfect. “That recommendation doesn’t include naturally sweet foods, which are sources of important vitamins, minerals, and phytonutrients.”
If you want to cut back on sugar, it makes far more sense to limit added sugars instead of cutting nutrient-packed foods out of your diet. Food companies disguise added sugars under many different names so be cautious when at the grocery. (See Here are 56—yikes!—to recognize.) Clearly, fruit, vegetables, yogurt, and kefir are in a different category than soda and baked goods. The latter are high in added sugars and calories and low in nutrients.
Are you worried that eating soy foods or soy protein will make men grow breasts or increase your cancer risk? The research on soy says these are myths. “What I want people to know is that there is a huge difference between estrogen (the hormone in your body) and phytoestrogen (the much weaker type found in soy),” stresses Nita Sharda, RDN, of Carrots & Cake. “When we review the literature, there is no significant effect on human health when soy is consumed. In fact, eating 2-3 servings of whole soy foods a day can have a protective effect.”
Ginger Hultin, dietitian and spokesperson for the Academy of Nutrition and Dietetics, states, “Soy will not cause feminizing effects in men, it is safe and healthy for children to eat, and it does not cause or promote cancer. There is evidence that it is good for bone health and the cardiovascular system and it is a nutritionally dense, protein-rich food source.” It is best to choose whole soy foods like soybeans (edamame) and fermented soy such as tempeh and miso for gut health. These types of soy are the least processed and will be highest in nutrients.
Ok, this one is my pet peeve! This nutrition myth has been around for years, and it drives myself and dietitians like Kristen Smith, RDN, founder of 360FamilyNutrition, nuts. “Don’t be afraid to eat carbohydrate-containing foods, but try to keep the portions in check,” Smith says. “One of the best options for keeping portions of carbohydrates in check is to follow the USDA’s MyPlate method: Fill 1/2 of your plate with fruits and vegetables, 1/4 with whole grains, and 1/4 with a lean protein source.” Christina Fitzgerald, RD, owner of Fitzgerald Nutrition, agrees: “When thinking about nutrition and weight, the bigger picture of overall quality and quantity of food choices is much more important. Eating more than your body needs will cause weight gain, not one nutrient alone.”
Swapping out refined grains like white bread for carbs that provide slow-burning energy, such as steel-cut oats, sweet potatoes, and quinoa is a healthy move, but banning all carbs from your diet is not necessary. At worst, it could lead to more carb cravings, and weight regains once you go off your low-carb plan.
So your favorite celebrity drank nothing but tuna water and asparagus juice and lost 15 pounds in two days. Does that mean you should try the same thing and expect to get the same results? Of course not! Thinking that celebrity diets will work for you is a myth dietitians hate. First of all, consider the source of this extreme diet information. Is it helping to sell magazines or get more page views? As The Plant-Powered Dietitian Sharon Palmer, RDN, says, “You have no idea if the purported diet is really what the celebrity consumes.”
Celebrities are usually chosen based on their good looks and slender body types, which are genetic gifts. Palmer notes, “People have tremendous genetic variability in body type and metabolism, making it very difficult for many people to achieve the magazines’ portrayal of what they consider beauty.” I like to remind myself and my clients that models and other celebrities have tons of help running their lives. That means they’re okay to spend a couple of days not functioning well thanks to a crash diet. You probably don’t have the same luxury, or a full-time doctor at your beck and call when things go wrong. Not to mention the negative impacts on your health and metabolism over time. Get your nutrition and diet advice from people who are experts, not celebrities.
So you’re trying to cut down on added sugars, and you’ve switched out your white sugar for honey, agave, or maple syrup. You may be getting a few antioxidant benefits from the honey or maple syrup, but otherwise, your body similarly metabolizes them and other sugars. Rebecca Clyde, RDN, owner of Nourish Nutrition, has had people tell her they’re following a sugar-free diet, but they still have agave or honey. “Honey, agave, and other types of sugar are not sugar-free, and they are still processed to some degree,” she points out. “They aren’t healthier than cane sugar. Let’s stop villainizing sugar and honoring honey and other sweeteners and just count them all as equal.”
Think eating fat makes you fat? Research suggests this is a myth. A lower calorie eating plan that includes healthy fats can help people lose more weight than a similar diet that’s low in fat, according to a study in the International Journal of Obesity. That’s because fat helps you enjoy your food more and prevents you from going hungry. Both of these are key to losing weight and keeping it off.
“While fat definitely has more calories per gram than protein and carbs (9 calories per gram versus 4 calories per gram), it’s not the enemy,” assures Natalie Rizzo, RDN, a registered dietitian in New York City. “An observational study suggests that replacing 5% of your total calories from saturated fat with unsaturated fat actually decreases death rates by 27%. In other words, don’t be scared of the healthy fats found in foods like walnuts, olive oil, and avocados.” Include some healthy fats at each meal to help you feel satisfied and stay full longer. Add avocado to smoothies, wraps, oatmeal, and salads along with nuts and seeds. You can also use it in salad dressings combined with extra virgin olive oil.
The myth that mixing different types of foods is hard on our digestive system has been around for decades. Initially, it was referred to as “food combining,” and it’s now experiencing a resurgence as “the Dissociated Diet.” The idea is that you need to eat protein-rich foods such as eggs at one meal and carbohydrate-rich foods such as toast at another meal, but never together. “This myth makes no scientific sense because once food reaches your stomach, your stomach acid begins breaking down all types of food.,” says Lindsey Pine, RDN, owner of TastyBalance Nutrition. “In fact, it’s beneficial to mix carbs, protein, and fat in the same meal or snack because you’ll get a wide range of nutrients, avoid insulin spikes, and the protein and fat will help with satiety.” Could you imagine never having berries with your yogurt or cheese with crackers ever again? Your digestive system is designed to handle a variety of foods.
Eat what you enjoy and what makes you feel good. Do not base your eating regimen on the latest fad diet!
Create a work of art! Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.
Patria: One’s native country or homeland
When customers walk down aisles of grocery stores, they are inundated with labels such as organic, fair-trade and cage-free, just to name a few. Labels such as these may be eye-catching but are often free of any scientific basis and stigmatize conventionally produced foods, a new University of Delaware led study found.
The paper published recently in the journal Applied Economics Perspectives and Policy examined the good, the bad and the ugly of food labeling to see how labels identifying the process in which food was produced positively and negatively influenced consumer behavior. By reviewing over 90 academic studies on consumer response to process labels, the researchers found that while these labels satisfy consumer demand for quality assurances and can create value for both consumers and producers, misinterpretation is common and can stigmatize food produced by conventional processes even when there is no scientific evidence those foods cause harm. For the poor, in particular, there is danger in misunderstanding which food items are safe, said Kent Messer, the study’s lead author and the Unidel Howard Cosgrove Career Development Chair for the Environment. “That has me worried about the poor and those who are food insecure,” said Messer, who is also director of the Center for Experimental and Applied Economics in the College of Agriculture and Natural Resources. “Because now you’re trying to make everything a high-end food choice and frankly, we just want to have healthy food choices, we don’t need to have extra labels that scare away people,”
Process labels, by definition, focus on the production of food, but largely ignore important outcomes of the process such as taste or healthiness. According to Messer and his study co-authors, policy changes could help consumers better understand their choices. They argue governments should not impose bans on process labels but rather encourage labels that help document how the processes affect important quality traits, such as calorie count. “Relying on process labels alone, on the other hand, is a laissez-faire approach that inevitably surrenders the educational component of labeling to mass media, the colorful array of opinion providers, and even food retailers, who may not always be honest brokers of information,” the researchers wrote.
With regards to the positive impact process labels have on consumers, Messer said that consumers are able to more freely align their purchasing decisions with their values and preferences. If, for example, a consumer wants to buy fair trade coffee, they are able to do so with greater ease. “The good part is that process labels can help bridge the trust between the producer and the consumer because it gives the consumer more insight into the market,” said Messer. “New products can be introduced this way, niche markets can be created, and consumers, in many cases, are willing to pay more for these products. It’s good for the industry, consumers are getting what they want, and new players get to find ways of getting a higher price.”
The sad part is that consumers are already in the midst of a marketplace filled with information that can be overwhelming because of the sheer amount of product choices and information available. Also, when most consumers go to buy food, they are often crunched for time. “Human choice tends to be worse when you put time constraints on it,” said Messer. “Maybe you’ve got a child in the aisle with you, and now you’re adding this new label, and there’s lots of misinterpretation of what it means. The natural label is a classic one which means very little, yet consumers assume it means more than it does. They think it means ‘No GMO,’ but it doesn’t. They think it means it is ‘organic,’ but it isn’t. This label is not helping them align their values with their food, and they’re paying a price premium but not getting what they wanted to buy.”
Messer said that another problem is “halo effects,” overly optimistic misinterpretation of what a label means. “If you show consumers a chocolate bar that is labeled as ‘fair trade,’ some will tell you that it has lower calories,” Messer said. “But the label is not about calories. Consumers do this frequently with the ‘organic’ label as they think it is healthy for the consumer. Organic practices may be healthier for the farm workers or the environment, but for the actual consumer, there’s very little evidence behind that. You’re getting lots of mixed, wrong messages out there.”
Like halo effects, the ugly side of food processing labels come into play when labels sound like they have a positive impact but really have a negative one. A label such as “low food miles” might sound nice but could actually be causing more harm than good. “Sometimes, where food is grown doesn’t mean that it’s actually the best for climate change,” said Messer. Hothouse tomatoes grown in Canada, for example, might have low food miles for Canadian consumers but it’s probably far better environmentally, because of all the energy expended in creating tomatoes in an energy-intensive hothouse in Canada, to grow the tomatoes in Florida and then ship them to Canada.
“If you just count miles and not true energy use, you can get people paying more money for something that’s actually going the opposite of what they wanted which is to get a lower carbon footprint,” said Messer. He added that the ugly side of food labeling is that a lot of fear is being introduced into the marketplace that isn’t based on science. “When you start labeling everything as ‘free of this’ such as ‘gluten-free water,’ you can end up listing stuff that could never have been present in the food in the first place,” Messer said. “These ‘free of’ labels can cause unnecessary fear and cast the conventionally produced food in a harsh, negative light.”
Since the vast majority of the food market is still conventionally produced and is the lower cost product, there is a danger in taking that safe food and calling it unsafe because of a few new entrants into the food market. Messer also said that there is evidence that food companies are getting worried about investing in science and technology because they don’t know how the consumer is going to respond or how marketers are going to attack their food product because it’s new and different and therefore, can be labeled as harmful or dangerous. “We’ve got a lot of mouths to feed in our country and around the world,” Messer said. “We are currently able to feed so many because of advances in agricultural science and technology. If we’re afraid of that now, we have a long-term impact on the poor that could be quite negative in our country and around the world. That’s when I start thinking these process labels could really be ugly.”
Adapted by: Kent D. Messer, Marco Costanigro, Harry M. Kaiser. Labeling Food Processes: The Good, the Bad and the Ugly. Applied Economic Perspectives and Policy, 2017; 39 (3): 407 DOI: 10.1093/aepp/ppx028
Don’t Drink Sugar Calories! Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories are not registered by the brain in the same way as calories from solid foods. For this reason, when you drink soda, you end up intaking more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.
Dolce: (especially as a direction) sweetly and softly.
Approximately 1.4 million Canadians and 10 million Americans are living with osteoporosis, a condition characterized by low bone mass and deterioration of bone tissue. Now, scientific research has found that just eating a serving of five prunes a day may help slow and prevent bone loss.
Research published in the journal Osteoporosis International studied postmenopausal women with low bone density, who ate 5 to 6 prunes (50g) per day, for a six-month period. The research suggests that this level of consumption was as effective in preventing bone loss as a previous study where postmenopausal women consumed 10 to 12 prunes (100g) per day for one year. “This research is extremely compelling since women can lose 1 to 1.5 percent of their bone density annually following menopause,” says Dr. Shirin Hooshmand, Ph.D. and lead researcher, of the study, at the School of Exercise and Nutritional Sciences at San Diego State University. In April 2017, a comprehensive review of 24 studies on prunes and bone health published in Nutrients. The author found that prunes enhanced bone formation and exerted beneficial effects on bone mineral density.
Prunes are rich in nutrients that are vital for bone health including vitamin K and potassium. Naturally sweet and delicious, a serving of about five prunes is only 100 calories and is a source of dietary fiber. “Healthy bones are vital to overall wellbeing,” says Cara Rosenbloom, RD. “It’s excellent news that prunes, a flavorful dried fruit, and a convenient snack may be helpful for bone health.”
The evidence continues to grow and support the fact that incorporating prunes as a regular part of a nutritious diet seems to offer long-term bone health benefits, particularly in postmenopausal women. A more extensive clinical trial is currently underway, to further explore prunes’ effect on bone density and estimated bone strength in postmenopausal women. Research continues to discover the potential mechanism and compounds in prunes that support healthy bones. In addition to supporting healthy bones, prunes also help promote heart and digestive health. Prunes have a low glycemic index, which along with fiber, helps manage blood sugar levels.
Stop Eating 2 Hours Before Bedtime! Eating fuels our body to be used as energy, which we don’t need right before going to sleep. While you’re sleeping, your body uses a natural sleeping metabolism to help you burn fat. Plus, not eating two hours before bed will help you cut out unnecessary calories!
Platitudinous: (of a remark or statement) used too often to be interesting or thoughtful; overused
From Colombia to South Africa, France to India, governments around the globe are exploring whether taxes on sugar-sweetened beverages (SSB) might curb obesity rates. Do these fines actually work to prevent people from choosing sweet drinks? Adding a small fee to the price tag of SSB’s at one UK restaurant chain most likely contributed to a decline in their sales, according to a study (published Oct. 2017) in the Journal of Epidemiology & Community Health. Jamie’s Italian, a chain created by celebrity chef Jamie Oliver, launched its own health campaign in September 2015. Along with adding 10 pence (about 13 cents) per drink to SSB, the chain offered new lower-sugar beverages and redesigned its menus.
After the fee was introduced, the chain observed an 11% decline in the number of sugar-sweetened beverages sold per customer during the first 12 weeks, according to the researchers. Over a six-month period, after the levy was charged, the number of sugary drinks had declined by 9.3% per customer. “Sugar taxes are currently prevalent policies to curb obesity rates and improve population diet,” said Steven Cummins, senior author of the study and a professor of population health at the London School of Hygiene & Tropical Medicine. “There’s actually very little evidence that they work in practice. There’s only a couple of studies that assess the impact of these kinds of (taxes) in real life on real customers.” Cummins and his colleagues analyzed Jamie’s Italian health campaign to add to this knowledge base.
Laboratory mice that are given the gut bacteria of wild mice can survive a deadly flu virus infection and fight colorectal cancer dramatically better than laboratory mice with their own gut bacteria; researchers report (October 19, 2017) in the journal Cell.
The immunological benefits from the wild mice’s gut bacteria may, in part, explain a persistent problem in disease research: Why disease experiments in lab mice, such as vaccine studies, turn out very differently in humans or other animals. “We think that by restoring the natural ‘microbial identity’ of laboratory mice, we will improve the modeling of complex diseases of free-living mammals, which includes humans and their diseases,” said Barbara Rehermann, M.D., senior author of the paper. Rehermann is chief of the Immunology Section, Liver Diseases Branch, of the NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). “By being so different, natural microbiota will help us to discover protective mechanisms that are relevant in the natural world and absent in the laboratory,” said Stephan Rosshart, M.D., first author of the paper and NIDDK postdoctoral fellow.
Mammals, humans included, depend on their microbiota, the collection of microorganisms they host in and on their bodies. Evolution shapes each animal’s microbiota, favoring populations of organisms that help the animal survive their environment and diseases they encounter. However, laboratory mice are not random house mice plucked from a field or basement. Laboratory mice are carefully bred, fed, and raised in tightly controlled conditions so that each mouse has predictable traits and genetics. This is an excellent advantage in basic biology research, but creating that predictability means that a controlled environment, and not the survival pressures of the outside world, shaped the microbiotas of laboratory mice.
“We hypothesized that this might explain why laboratory mice, while paramount for understanding basic biological phenomena are limited in their predictive utility for modeling complex diseases of humans and other free-living mammals,” said Rosshart. Therefore, the researchers tried to give laboratory mice back what they have lost: A naturally co-evolved wild mouse gut microbiota. The researchers trapped more than 800 wild mice from eight locations across Maryland and the District of Columbia to find healthy, suitable candidates for a gut microbiota donation. They then tested and compared the gut microbiomes (collective genomes of the gut microbiota) of the wild mice (Mus musculus domesticus) and a standard strain of laboratory mice, called C57BL/6, from multiple sources. The researchers confirmed that C57BL/6 mice had distinct gut microbiomes from wild mice.
Researchers then introduced (engrafted) the microbiota of wild mice to pregnant, germ-free C57BL/6 mice. Germ-free mice are raised in a sterile environment and don’t have microbiomes of their own. For a control group comparison, the researchers also engrafted microbiota from regular C57BL/6 mice into a separate group of pregnant, germ-free mice. Four generations later, the mice still carried either the wild microbiomes or the control laboratory microbiomes passed down from their foremothers.
When exposed to a high dose of influenza virus, 92 percent of the laboratory mice with wild microbiomes survived, whereas only 17 percent of laboratory mice and mice in the control group survived. In other experiments, the laboratory mice with wild microbiomes had better outcomes in the face of induced colorectal tumors, whereas the other mice had a higher number of tumors and more severe disease. The beneficial effects of the wild microbiota were associated with reduced inflammation in both models.
The researchers note that more work and evaluation is needed for definitive results, and they hope to improve and expand upon the method of using natural microbiomes in laboratory mice. “We are planning to create a complete microbiological fingerprint of natural microbiota and its potential trans-kingdom interaction by describing all components of the microbiome — for example, viruses and fungi — in parallel and at various body sites,” Rehermann said.
So, it’s ok not to be a germaphobe and let the little critters run free, every now and then!
Adapted from: Rosshart et al. Wild Mouse Gut Microbiota Promotes Host Fitness and Improves Disease Resistance. Cell, 2017 DOI: 10.1016/j.cell.2017.09.016
Use A Vegetable Substitute! Love spaghetti? Try spaghetti squash. Sure it’s not pasta but just try it, you may like it! Love mashed potatoes? Try mashed cauliflower (OMG it’s heavenly! You will never go back to potatoes). Mix in some Greek yogurt to give it a thick, creamy texture like regular mashed potatoes. While vegetables most likely won’t be the carbs you know and love, they’re a good way to make your favorite meals healthier!
Nightshade fruits and vegetables are a broad group of plants from the Solanum and capsicum families. Nightshade plants contain poisons, one called solanine. While ingesting nightshade plants can be fatal, fruits and vegetables in this same classification of plant, many of which you’ll find at your local grocery store, are actually safe to eat. This is because the amount of this toxic compound is lowered to nontoxic levels once the fruits and vegetables ripen. Still, the leaves and berries of the deadly nightshade plant are poisonous and shouldn’t be consumed. So, which nightshades are the most nutritious?
Tomatoes are a staple of many diets for numerous reasons. In addition to how easy they are to grow, they’re also packed with nutrition. This fruit is high in vitamins A and C and is also a good source of iron, potassium, vitamin B-6, manganese, and dietary fiber.
According to Penn State University’s Extension program, current research suggests that tomatoes contain carotenoids, powerful antioxidants that protect the body from certain types of cancers. Lycopene, the most common carotenoid found in tomatoes, may help reduce the risk for pancreatic, prostate, and digestive cancers.
Potatoes are one of the most abundantly grown foods used in the Western world. They’re also part of the perennial nightshade family that can be mildly poisonous when eaten before they’re ripe, while the skin is still green. Potatoes are excellent sources of vitamin C, which helps aid immunity. They also contain enough potassium, vitamin B-6, and fiber to make a healthier staple than you may realize. Moreover, they provide carotenoids, flavonoids, and caffeic acid, all forms of phytonutrients known to promote health benefits, according to the USDA.
There are also many different types of varieties, which have various health benefits. Potatoes are rich in vitamins A, B, C, and E, along with iron and zinc. They provide an easy way to get necessary, critical amounts of nutrients for people living in developing worlds. Potatoes aren’t as healthy when they’re prepared with high amounts of fats, salts, and oils, like french fries.
If you need a boost of vitamin C, bell peppers are an excellent choice. One green pepper contains more vitamin C than an orange (who knew?). Bell peppers are one of the tastiest snacks in the nightshade family. You can slice them up and dip them in hummus, add them to a stir-fry, or ????? (You fill in the question marks).
Hot peppers may be nightshades, but like the sun they can bring some heat, and if your tongue can endure the burn, these fiery devils contain proper nutrients. Common hot peppers, such as jalapenos, serrano peppers, and red or green chilies, are excellent sources of vitamins C and A as well as potassium. Capsaicin, what helps give spicy peppers their kick, has been shown to decrease inflammation, which can help people with joint disorders walk with less pain.
Eggplant is an excellent source of manganese, a mineral essential for both development and metabolism. Additionally, according to researchers, eggplant contains natural antioxidants that can help protect your skin from the oxidative stress of the sun’s ultraviolet radiation. Because of their meaty texture when cooked, they’re famous for vegetarians, think eggplant parmesan, as well as with vegans.
The tomatillo is a nightshade that grows in a husk and is similar to a tomato. Common in Central and South America, it’s a staple of Mexican green sauces and can be boiled, fried, or steamed. While not as nutritiously plentiful as your garden-variety red tomato, they contain antioxidants and can help you sneak some extra fiber into your diet without adding in too many extra calories.
To find fresh goji berries, you’ll have to visit a Chinese plantation. However, they’re also typically found at specialty food stores in dried form, sometimes labeled as wolfberries. Goji berries contain protein and many healthy amino acids such as tyramine. They’re high in antioxidants, which help immune function and cell health. If you’re trying them for the first time, know that it’s possible to be allergic to them. You’ll want to stop eating them should you develop a rash or become ill.
Blueberries contain solanine alkaloid like nightshade plants, though they aren’t technically a nightshade plant. Blueberries are often touted as a superfood because many believe they contain cancer-preventing ingredients. They’re high in antioxidants, which are known to reduce inflammation. With that in mind, blueberries are thought to prevent inflammatory diseases such as metabolic syndrome, type 2 diabetes, Alzheimer’s, and cardiovascular disease.
According to researchers at the Gerontological Society of America, evidence from recent studies show that blueberries contain flavonoids, specifically one called anthocyanin, that’s directly associated with cognitive benefits. A cup of blueberries provides a quarter of your daily vitamin C needs, as well as supplying some dietary fiber. The fiber, when combined with probiotics in yogurt, can keep your gastrointestinal tract in good working order.
Adapted by: Debra Rose Wilson, Ph.D., MSN, RN, IBCLC, AHN-BC, CHT
Drink Plenty Of Water! Yes, you’ve heard that several times but are you taking the advice? Not only will water keep you hydrated but it will help you boost your metabolism. Drinking plenty of water improves your liver and kidney function, too!