Nutrition
Boost Your Diet: Top 10 Superfoods Nutritionists Recommend
In the quest for a healthier lifestyle, we commonly hear what we should avoid in our diets. However, even when we think we are eating healthfully, we might still miss out on necessary nutrients. Nutrition experts highlight the significance of incorporating superfoods into our diets. Superfoods are nutritionally dense foods known for their extra health benefits, typically packed with vitamins, minerals, and antioxidants. So, which superfoods should you prioritize? Here are ten that come highly recommended by nutritionists.
Amanda Sauceda, MS, registered dietitian and gut health nutritionist, lists salmon, specifically with the skin on, as a leading superfood. She elaborates that salmon provides collagen, vitamin D, protein, and omega-3s, labeling it as a “4-in-1 package for health.”
“You want more salmon on your plate because it’s a 4-in-1 package for health,” Sauceda says. “You’re able to get a lot of nutrients in one food making it an ideal ingredient to keep in your fridge.”
Beyond salmon, another fish considered a superfood is the humble sardine. According to Michelle Routhenstein, MS, a preventive cardiology dietitian at EntirelyNourished, we should aim to consume two servings of sardines weekly.
“Sardines provide about 1.5 grams of omega-3 fatty acids per 3 ounces, contributing to half of the recommended weekly intake,” she shares. “These fatty acids help to lower triglycerides levels and reduce inflammation in the body, making them a heart healthy food to regularly add to your diet.”
This oily fish is also rich in calcium and vitamin D, contributing to better bone health.
If fish isn’t your favorite, Sauceda suggests an alternative: chicken with the skin, another fantastic source of collagen. She also proposes marinating your chicken with citrus to supplement your diet with vitamin C, or using chicken bones to make a collagen-rich bone broth.
Next in the protein lineup are eggs, which Brynna Connor, MD, general practitioner and healthcare ambassador at NorthWestPharmacy, considers a superfood.
“Eating just two eggs provides up to 30 percent of your daily vitamins, making them a great superfood option for a meal or snack,” she says. “Egg contain all nine essential amino acids that the body can’t produce on its own, as well as healthy unsaturated fats, vitamins, and minerals.”
Daryl Gioffre, DC, functional nutritionist and gut health expert, highlights avocados for their high monounsaturated fat content, which can be readily converted into energy by the body. Avocados also bestow a variety of vitamins including K, C, B5, B6 and, surprisingly, more potassium than bananas.
“They’re also surprisingly high in fiber, so they help maintain digestive health,” Gioffre adds.
Another green to consider is broccoli sprouts, which Gioffre emphasizes contain significantly more sulforaphane – a compound with antioxidant, anti-inflammatory, and even anti-cancer properties – than its mature counterpart.
“Broccoli sprouts boast nearly 38 micrograms of vitamin K per serving, while broccoli only contains 0.4 micrograms,” Gioffre states.
Beets are also worth adding to your diet. As Connor explains, they are rich in nitrates, which help maintain healthy blood vessels and improve blood flow. Studies have shown that regular beet consumption can enhance blood flow to the brain, particularly to regions vital for memory and critical thinking.
Chia seeds are another versatile superfood. They are a great source of protein, fiber, calcium, antioxidants, and omega-3s, as Gioffre points out.
“When consumed, they can help regulate blood sugar levels, promote digestive health, and support weight management,” he shares.
Erik Natkin, DO, a physician specializing in holistic wellness and nutrition, recommends spinach for its rich content of vitamins A, C, and K, along with magnesium, iron, and manganese.
“Eating spinach regularly can benefit eye health, reduce oxidative stress, and help prevent heart disease,” Natkin advises.
Finally, blueberries make the list as the top fruit-based superfood. They are loaded with flavonoids and antioxidants, which contribute to improved brain function and reduced risk of heart disease.
“Blueberries are loaded with flavonoids, particularly anthocyanins, quercetin, and myricetin, which are linked to improved brain function, decreased risk of heart disease, and promoting healthy aging,” Routhenstein advises.
Not only are they antioxidant-rich, but blueberries are also high in potassium and vitamin C, which support heart health and brain function. She recommends aiming for one to two cups of fresh or frozen blueberries in your weekly diet.
Remember, while our content provides an excellent starting point for your self-improvement journey, it should not be considered a substitute for professional medical advice. Always consult with a healthcare provider about your specific health concerns and any medication you may be taking.
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Nutrition
Experts Share the Hidden Factors Behind Vitamin Deficiencies That Might Surprise You
Understanding the reasons behind vitamin deficiencies can be as important as addressing the deficiencies themselves. While many people turn to supplements or dietary changes to boost their vitamin intake, they often overlook the underlying causes that might be affecting their health. We spoke with experts to uncover some surprising factors that can lead to vitamin deficiencies.
Stress
Stress is a well-known health disruptor, and it also plays a role in depleting essential vitamins. Serena Poon, a certified nutritionist and wellness advisor, highlights that stress increases the body’s need for B vitamins and vitamin C, potentially leading to deficiencies. A 2019 review further supports this by stating: “The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.”
Aging
As we age, our bodies become less efficient at absorbing and synthesizing essential vitamins. Poon notes that a decline in stomach acid, known as hypochlorhydria, is a primary factor. The Cleveland Clinic explains, “Stomach acid is necessary for digestion and absorption of protein, vitamin B12, and several minerals.” This inefficiency can result in vitamin B12 deficiency, which may lead to iron deficiency anemia.
Vegan or Vegetarian Diets
Adopting a vegan or vegetarian diet can sometimes result in lower iron intake compared to diets that include meat. Patricia Pinto-Garcia, MD, MPH, explains, “Even though many plant-based foods are still a good source of iron, the body has a harder time absorbing iron from plants than from animal products.” Additionally, she points out that, “People can also develop B12 deficiency if they don’t eat any animal-based products (dairy, meat, etc.) since B12 is not found in plant-based foods.”
Excessive Alcohol Consumption
Heavy drinking can interfere with the absorption of B vitamins such as thiamine (B1), folate, and vitamin B12. Nutritionist Peter Brukner OAM, MBBS, explains, “This happens because alcohol can disturb the intestines’ way of taking in vitamins and also affects how the liver keeps them.” Pinto-Garcia adds that alcohol use disorder can cause stomach inflammation, leading to nausea, vomiting, and decreased appetite.
Smoking
Smoking is harmful in numerous ways, including its impact on vitamin levels. Poon points out that smoking can lead to vitamin C deficiency, “which compromises immune health and tissue repair.” This correlation was established in an often-cited 1989 study.
Certain Medications
Some medications can interfere with nutrient absorption. Brukner explains, “For example, proton pump inhibitors (PPIs), which people often use to treat acid reflux, can reduce the amount of stomach acid.” This reduction can hinder the absorption of vitamin B12 and magnesium. Diuretics, on the other hand, can cause deficiencies in potassium and/or magnesium.
Hormonal Fluctuations
Hormonal changes, whether due to conditions like hypothyroidism or life stages such as pregnancy, can alter vitamin requirements. Poon notes, “Pregnant women, for instance, require higher levels of folate (vitamin B9), iron, and vitamin D to support the growing fetus and prevent complications.” Dr. Daniel Perl also mentions that women with heavy menstrual flows might experience iron deficiencies due to excess blood loss.
Inflammatory Bowel Diseases
Inflammatory bowel diseases like ulcerative colitis and Crohn’s can lead to vitamin deficiencies. Pinto-Garcia states, “This happens because the conditions affect how well the bowel absorbs vitamins and nutrients.” Common deficiencies include vitamin K, B12, iron, zinc, and other B vitamins. Treatment for these conditions can help manage inflammation and prevent further gut damage.
Gastrointestinal Issues
Gastrointestinal issues such as hemorrhoids, colon polyps, stomach ulcers, stomach cancer, colon cancer, and celiac disease can cause blood loss in the GI tract, leading to iron deficiency. Dr. Perl highlights that these issues can significantly impact vitamin absorption and overall health.
Poor Diet
A diet lacking in fruits, vegetables, lean proteins, and whole grains can lead to various vitamin deficiencies. While supplements can help, it’s crucial to address dietary habits that might be contributing to these deficiencies.
Uncovering the hidden causes of vitamin deficiencies can be eye-opening. From lifestyle choices like diet and stress to health conditions and medications, numerous factors can impact vitamin levels. By understanding these causes, you can take proactive steps to maintain a balanced and healthy lifestyle.
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Nutrition
Discover the Science-Backed Health Perks of Dark Chocolate
When it comes to indulging in a sweet treat, dark chocolate not only satisfies your cravings but also offers a range of health benefits backed by scientific research. While moderation is key due to its calorie, sugar, and fat content, incorporating dark chocolate with a high cocoa content into your diet can be a wellness-conscious choice. Here are seven compelling reasons why dark chocolate deserves a spot in your routine.
One of the most delightful benefits of dark chocolate is its ability to improve mood. A study conducted in 2022 explored the psychological effects of consuming 85 percent and 70 percent dark chocolate compared to no chocolate over three weeks. The findings revealed that “daily consumption of dark chocolate significantly reduced negative affect in DC85, but not in DC70.”
Dark chocolate also plays a role in enhancing heart health, particularly in terms of cholesterol and blood pressure. Research demonstrated that participants who consumed dark chocolate with plant sterols (PS) experienced reductions in serum total and LDL cholesterol by 2.0 and 5.3 percent, respectively. Additionally, the consumption of cocoa flavanols was associated with reduced systolic blood pressure. “Results indicate that regular consumption of chocolate bars containing PS and CF as part of a low-fat diet may support cardiovascular health by lowering cholesterol and improving blood pressure,” the study concluded.
Nutritionally, dark chocolate is a powerhouse of essential vitamins and minerals. According to the U.S. Department of Agriculture (USDA), a 100-gram bar of dark chocolate with 70–85 percent cocoa provides 96 percent of the daily value (DV) for copper, 66 percent of the DV for iron, 57 percent of the DV for magnesium, and 39 percent of the DV for fiber. However, it’s important to note that this amount also contains multiple servings and approximately 500 calories.
Intriguingly, dark chocolate may also reduce the risk of stroke. A meta-analysis of three studies indicated that consuming dark chocolate could potentially halve stroke risk. This is attributed to the presence of antioxidants known as flavonoids, which possess anti-inflammatory, anti-atherogenic, and antithrombotic properties. However, study author Sarah Sahib, BScCA, cautions that “more research is needed to determine whether chocolate truly lowers stroke risk or whether healthier people are simply more likely to eat chocolate than others.”
Cognitive benefits are another reason to enjoy dark chocolate. A 2016 study highlighted the positive impact of cocoa flavanols and methylxanthines on cognitive performance. The research found that “habitual chocolate intake was related to cognitive performance,” with frequent chocolate consumption being “significantly associated with better performance on the Global Composite score, Visual-Spatial Memory and Organization, Working Memory, Scanning and Tracking, Abstract Reasoning, and the Mini-Mental State Examination.”
Dark chocolate can also contribute to skin health. A study from 2009 examined the effects of chocolate consumption on skin health among 30 healthy individuals. Participants who consumed high-flavanol chocolate experienced significant photoprotection against harmful UV effects. The study concluded, “Our study demonstrated that regular consumption of a chocolate rich in flavanols confers significant photoprotection and can thus be effective at protecting human skin from harmful UV effects. Conventional chocolate has no such effect.”
In summary, dark chocolate offers a myriad of health benefits, from boosting mood and heart health to providing essential nutrients and protecting the skin. While it’s important to enjoy it in moderation, incorporating dark chocolate into your diet can be a delicious way to enhance your overall well-being.
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Nutrition
Foods to Skip for Better Senior Health According to Experts
As we age, our bodies undergo numerous changes that affect how we process and respond to different foods. Dr. Amit Shah from the Mayo Clinic emphasizes, “The number one thing that happens with aging is [that] your physiology changes, your body composition changes, [and] everything is processed a bit differently.” This means that certain foods, which might have been harmless or even beneficial in our younger years, can become detrimental to our health as we grow older. Here are 15 foods that seniors should consider avoiding to maintain optimal health.
Grapefruit Juice
Grapefruit juice can interfere with medications used to treat high cholesterol, depression, insomnia, anxiety, and high blood pressure. The National Council on Aging (NCOA) notes, “You wouldn’t expect grapefruit to be on a list of foods to avoid after 60, but the juice of a grapefruit can interfere with medications.” It’s better to opt for other fruit juices like orange, cranberry, and tomato in moderation.
Sugar-Packed Drinks
Drinks high in sugar, such as sodas, teas, and coffees, can be particularly harmful. Amy Gorin, MS, RDN, points out, “For example, the 16-ounce chai latte at Starbucks, one of its most popular drinks, has 42 grams of sugar.” Regardless of how “pure” or “natural” a drink claims to be, sugar is still sugar.
Hidden Sugars
Hidden sugars are often found in everyday items like pasta sauces, yogurt, granola bars, instant oatmeal packets, and breakfast cereals. Nancy Farrell Allen from the Academy of Nutrition and Dietetics warns, “Excess sugar can put stress on organs such as the pancreas and liver, which can increase blood sugar and blood triglyceride levels and raise the risk of fatty liver disease.”
Artificially Sweetened Sodas
Diet sodas are linked to numerous health issues, including obesity, sugar cravings, and depression. Bethesda Health reports, “A recent study in the Journal of General Internal Medicine suggests that routinely drinking these artificially sweetened soft drinks may do even more serious damage: they could increase your risk of vascular events like a heart attack or stroke.”
Undercooked Eggs
Consuming undercooked eggs can lead to food poisoning, which is particularly dangerous for seniors. Sun Health Communities states, “Undercooked foods such as eggs, meat, poultry and sushi can cause food poisoning, which can trigger sepsis and septic shock.”
Sugary Yogurt
While plain yogurt is beneficial, sugary versions are not. Dr. Colleen Christmas from Johns Hopkins explains, “Plain yogurt is actually good for you, especially Greek yogurt, which is higher in protein and lower in fat. But when it’s sweetened, you’ve [taken] a really healthy food and made it unhealthy.”
Deli Meats
Deli meats often contain high levels of sodium and additives. Registered dietitian Alyssa Smolen advises, “If people want to have deli meat, they should choose a low-sodium option or get meat that is freshly cut from the deli.”
Excessive Caffeine
Too much caffeine can disrupt sleep, increase anxiety, and cause irregular heartbeats. Sun Health Communities notes, “Caffeine not only keeps many people from getting a good night’s sleep, it may increase anxiety and make your heart beat more quickly or irregularly.”
Fried Foods
Fried foods are high in trans fats, hydrogenated oils, and tropical oils, which can raise cholesterol and are linked to heart disease, diabetes, and cancer. The NCOA explains, “They’re also often loaded with calories, which can lead to increased calorie intake, weight gain, and obesity.”
High-Sodium Foods
A diet high in sodium can lead to fluid retention, high blood pressure, and increased risk of heart disease, stroke, and kidney disease. The NCOA advises, “The American Heart Association recommends no more than 1,500 mg of sodium per day for most adults, especially those with hypertension.”
Foods Heated in Plastic
Heating food in plastic can cause harmful chemicals to leach into the food. Harvard Health warns, “When food is wrapped in plastic or placed in a plastic container and microwaved, substances used in manufacturing the plastic (plasticizers) may leak into the food.”
Ultra-Processed Foods
Ultra-processed foods like frozen pizza are linked to numerous health issues, including a higher risk of dementia. Registered dietitian Jordan Hill suggests, “One alternative to frozen pizza is ordering a pie from your local fresh-made pizza shop.”
Canned Soup
Not all canned soups are bad, but many contain high levels of sodium and unhealthy additives. Dr. Amit Shah notes, “People love soup, but it has a day-plus of sodium in one cup. And sodium is a really important thing to pay attention to if you have congestive heart failure, prior heart attacks or have stiffening of the heart.”
Processed Meats
Processed meats like sausages and hot dogs are high in sodium and preservatives, which can increase the risk of heart disease and other health issues. Opt for fresh, lean meats instead.
Alcohol
Excessive alcohol consumption can lead to numerous health problems, including liver disease and increased risk of falls. It’s best to limit alcohol intake and consult with a healthcare provider about safe levels of consumption.
Making informed dietary choices is crucial for maintaining health and well-being as we age. By avoiding these 15 foods, seniors can better manage their health and reduce the risk of various age-related conditions. Always consult with a healthcare provider for personalized dietary advice.
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