Top Healthy Foods to Keep You Nourished This Winter

Overview

Colder temperatures can be channeling. As the days grow shorter, they get darker earlier, and huddling inside becomes the norm and not the exception. However, winter can also bring opportunities to nourish yourself with foods that warm you up and boost your immune system. Here are some of the healthiest foods to eat during winter.

1. Root Vegetables

Root vegetables (plants where the primary food source grows underground). Sweet potatoes contain beta-carotene, an excellent antioxidant that the body converts into vitamin A to support eye health and the immune system. It’s what gives sweet potatoes their orange color. Carrots and beets are also nutrient-rich, making them ideal for winter meals. They are packed with vitamins A and C, antioxidants, and fiber, which support the immune system and improve digestion.

2. Dark Leafy Greens

Leaves of different sizes and colors close-up. — iStock

Leafy greens are vegetables with edible leaves that contain healthy nutrients and are often dark green in color. Kale and spinach are two nutrients in this category. They are high in vitamins C and K, iron, calcium, and fiber which makes them great for maintaining strong bones, supporting blood health, and boosting immunity. Kale is especially rich in antioxidants and anti-inflammatory compounds, which help lower blood pressure and cognitive functionality.

3. Citrus Fruits

Glass of orange juice with oranges and pills — *Freeimages*

Oranges, grapefruits, lemons, and limes are all in the citrus fruit category and provide an excellent source of vitamin C, which is vital for immune health. The antioxidants in these fruits help combat oxidative stress and may lower the risk of colds. Additionally, citrus fruits contain nutrients that support heart health and digestion.

4. Garlic and Ginger

Garlic has been shown to boost the immune system and reduce the severity of cold symptoms. Primarily because it is rich in sulfur compounds, which are excellent for their antioxidant properties and joint health. Ginger has anti-inflammatory effects and has been known to be soothing for sore throats, reduce nausea, and improve digestion.

5. Winter Squash

Winter squash varieties like butternut and spaghetti squash are rich in fiber, vitamins A and C, potassium, and antioxidants. The high fiber content in this food helps with digestion, while vitamins A and C play a role in immune health. The potassium in squash can also help regulate blood pressure and keep your heart healthy.

6. Oats

Oats are energy foods as they are high in fiber, particularly beta-glucan, which can lower cholesterol levels and support heart health. Oats are also rich in vitamins and minerals like iron, magnesium, and zinc, which help your immunity and metabolism. Oatmeal is one of the most popular foods that contain these nutrients. One person said she likes oatmeal for breakfast but adds additional nutrients that will help boost her immune system even more. She adds milk, turmeric, black pepper, cumin, chia seeds, blueberries, strawberries, and nuts*. Now that’s one healthy meal!

7. Nuts and Seeds

Nuts* are very healthy for your energy and brain support. Seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. Walnuts, for example, are high in omega-3 fatty acids, which can reduce inflammation and support heart health. Don’t forget about chia seeds and flaxseeds, which contain fatty acids and fiber, aid digestion, and can stabilize blood sugar levels.

- Check with your medical provider to ensure eating nuts is healthy for you.

8. Fermented Foods

These foods undergo a healthy process called fermentation, in which microorganisms such as bacteria and yeast break down the sugars and starches in the food.

Yogurt, sauerkraut, and kimchi are some of the fermented foods which help provide a healthier gut. This is important for immune function and helps improve digestion.

9. Fish Rich in Omega-3s

As we have mentioned in previous articles, omega-3 fatty acids have anti-inflammatory properties and support heart and brain health. Omega-3s are essential during winter when people are prone to seasonal affective disorder (SAD), as they can help improve mood. Additionally, they are high in protein and vitamin D, which is essential during the winter months when sunlight exposure is limited. Fatty fish like salmon, mackerel, and sardines are great sources of Omega-3s.

10. Pomegranate

Pomegranates are loaded with antioxidants and can be purchased as fruits or seeds (arils). Pomegranates are also a good fiber and vitamin C source, helping support the immune system and promote healthy digestion. Purchasing pomegranate juice would be beneficial all around as it contains the healthy nutrients in the seeds and the fruit.

Conclusion

Incorporating these nutritious foods into your winter diet can help keep you healthy, energized, and resilient against seasonal illnesses. Focus on various vegetables, fruits, healthy fats, and protein sources to meet your nutritional needs. Whether you’re cozying up with a bowl of soup, enjoying a citrus snack, or adding a handful of nuts to your meal, these healthy choices will support you through the cold months and keep you feeling your best. But don’t stop there. Stay on top of your health by using these recommended foods all during the year!

Brain Healthy Meal Suggestions

Overview

We have previously discussed healthy foods and vitamins and suggested some great meals that keep you healthy. Now, we will drill down to brain food and suggest some foods and nutrients to keep your cognitive systems working the best they can.

Note: Some individuals may have specific health conditions impacted by the foods mentioned below. It’s always advisable to consult a healthcare professional to ensure these foods won’t adversely affect your mental or physical well-being.

Grilled Salmon with Quinoa and Vegetables

Salmon: A great source of omega-3 fatty acids. In the case of brain health, they contain DHA, which is essential for the brain to maintain proper structure and functionality.
Quinoa: A set of complex carbohydrates. Let’s break this down. Carbohydrates are energy food, to put it simply. There are two types of carbohydrates. Simple, which consists of one or two sugar molecules, and Complex Carbohydrates which are long chains of sugar molecules. Both are excellent in supplying energy to your body and helping your brain and digestive system function better.
Vegetables: Incorporating a variety of colorful veggies like broccoli and carrots to supply antioxidants that protect brain cells from oxidative stress.

Spinach and Mushroom Omelette with Whole-Grain Toast

Spinach: Vitamin K regulates calcium in the brain. If there is too much calcium, it could be a potential risk factor for Alzheimer’s disease. Spinach is known to have an abundance of this vitamin.
Mushrooms: Another antioxidant nutrient.
Whole-Grain Toast: Any foods with whole grains, including whole wheat bread, are loaded with nutrients like fiber, B vitamins, vitamin E, and magnesium, all of which are essential in maintaining healthy cognitive function.

Blueberry, Walnut, and Greek Yogurt Parfait

Blueberries over plate of cottage cheese — Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free Image

Blueberries: One of the most popular fruits for a healthy life, are packed with antioxidants. As far as brain health is concerned, they contain flavonoids, which are found in plants and are known for their antioxidant and anti-inflammatory properties. These properties, in turn, have been shown to improve memory and cognitive function.
Walnuts, Almonds, and Peanuts: All provide essential nutrients for brain health and include omega-3 fatty acids and vitamin E.
Greek Yogurt: Most everyone loves yogurt, so make sure you have some on a routine basis, as they are rich in probiotics and protein, which support gut health and neurotransmitter production in the brain.

4. Kale and Lentil Soup with Turmeric

SJM Graphicstock 111117 Kale — Baby kale salad leaves. Graphic Stock

Kale: It is a leafy green vegetable and is known to be a powerful nutrient that is rich in vitamins K, A, and C, fiber, antioxidants, and vitamins A, C, and K, as well. Great for the heart and immune system, too!
Lentils: A contribution to cognitive function and sustained energy.
Turmeric: Contains curcumin, another nutrient with antioxidant capabilities. Great for supporting the health of many parts of the body, including the brain. In fact, studies have shown that turmeric can slow down the aging process and help with depression as it contains levels of serotonin, a neurotransmitter associated with mood regulation.

Avocado, Tomato, and Mozzarella Salad with Olive Oil

Avocado: This vegetable helps maintain proper neuron transmission. It is rich in monounsaturated fats which have unique properties that can support brain health and also heart health.
Tomato: Everyone loves tomatoes, so keep it up as they provide lycopene, an antioxidant that may help protect brain cells from damage.
Mozzarella: Your local pizza shop will be happy to tell you the benefits of mozzarella. This cheese offers protein and calcium, which are essential for neurotransmitter release and also muscle function.
Olive Oil: Like avocados, olive oil contains monounsaturated fats and antioxidants

Summary

Integrating these meals into your diet can help ensure you’re consuming the right variety of nutrients that can support cognitive function and brain health, but don’t follow these guidelines to a T. Get creative! Mix and match for your breakfast, lunch, and dinner.

Do some additional research as well, since there are a lot more foods out there that will help support your brain health, as well as your full body health!

And remember, always speak to a health professional regarding these food suggestions if you have any concerns that they may not be beneficial to you.

Best Nutrients for the Brain

Overview

Providing the brain with the proper nutrients is essential for our cognitive health. This article serves as a supplement to our article about the Top Foods for the Brain. In that article, we discussed what foods are best to eat for your brain health. Here, we will delve deeper by discussing the nutrients in these foods and how these nutrients help support brain health.

If you want to skip the science of these nutrients and get the list of foods that are good for your brain and why, just scroll down.

Let’s begin.

1. Omega-3 Fatty Acids

Polyunsaturated fatty acids, which are found in omega-3 fatty acids are healthy fats, as opposed to saturated fats and trans fats. They are essential for brain and heart health. Ok, we probably already scared you off with the term polyunsaturated, so let’s break this down, starting with what a fat is.

What is a Fat?

A fat is a type of nutrient that your body uses for energy. It is a lipid. Oh boy, here is another term that may be confusing you, but don’t worry if you don’t know what that is. We are going to define it right now.

What is a Lipid?

If you remember chemistry, A lipid is primarily made up of carbon (C), hydrogen (H), and oxygen (O) atoms, which allows it to store a lot of energy in a small space. This energy can be held over or later used when required.

For those of you in the electronics industry, that would be equivalent to storing energy in a capacitor.

For you chemistry buffs, the chemical breakdown is Glycerol (C₃H₅(OH)₃). It is a small, three-carbon molecule with three hydroxyl groups (-OH). Glycerol acts as the backbone to which the fatty acids attach.

So What are Fatty Acids?

These are long chains of carbon (C) and hydrogen (H) atoms, with a carboxyl group (-COOH) at one end. The length of the chain and the number of hydrogen atoms attached vary, which changes the type of fatty acid.

And the Rest

“Poly” means many.
“Unsaturated” means that the fat has more than one double bond in its carbon chain, meaning that, in its simplest definition, it is two atoms that share two pairs of electrons. (A single bond is two atoms that share the same one electron).
These double bonds create multiple bends, which makes it harder for the fat to pack tightly together. That’s why polyunsaturated fats (like vegetable oils) are liquid at room temperature.

Example:

Let’s Imagine a fat molecule to be a string of beads. In saturated fats, all the beads are tightly packed together, like a straight bracelet with no gaps, but In polyunsaturated fats, some beads are missing (the hydrogen atoms), creating bends in the string. This makes the string loose and flexible, which is why these fats are more fluid.

Because these bends stay liquid, they are healthier for your body because they don’t clog up your arteries the way solid fats can. So, the chemical breakdown of polyunsaturated fats simply means they have multiple double bonds in their carbon chain, giving them flexibility and health benefits.

Some food sources with omega-3 fatty acids: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts

2. Antioxidants

Antioxidant Illustration — *Chemical diagram showing antioxidant donates an electron to free radical.*

Antioxidants help protect your body from damage caused by free radicals, which contain atoms that are missing electrons in their outer shell. Because of this imbalance in the atoms, they become unstable, leading to cell damage. The result is more risk of diseases, such as cancer and heart disease.

Free radicals are produced naturally in the body, but can also result from environmental factors such as pollution, radiation, and smoking.

Foods that contain antioxidants: Berries (blueberries, strawberries), dark chocolate, green leafy vegetables (spinach, kale), and nuts.

Benefits: Protects brain cells from oxidative stress, which means there are too many free radicals in the body, and that is not good or healthy.

3. B Vitamins (especially B6, B9, B12)

These vitamins are important for energy production and healthy communication between neurons (called neurotransmitter synthesis), which reduces loss of brain cells, called cognitive decline.

Foods that contain vitamin B: Eggs, leafy greens, legumes, poultry, fish.

4. Vitamin E

Vitamin E acts as a powerful antioxidant, which we explained about above.

Here are some foods that provide the benefits of vitamin E. Almonds, sunflower seeds, spinach, avocados.

5. Magnesium

Magnesium helps maintain proper communication between brain cells. It also

helps prevent cramps, spasms, and muscle stiffness.

Foods that contain magnesium are dark leafy greens, nuts, seeds, and whole grains.

6. Choline

A crucial element for the production of acetylcholine, which is a neurotransmitter involved in memory and learning.

Eat eggs (especially the yolk), liver, soybeans, and beef.

7. Zinc

Like magnesium, zinc also supports communication between neurons, improving memory, learning, and reducing the risk of cognitive disorders.

Foods that contain zinc: Oysters, meat, pumpkin seeds, chickpeas

8. Polyphenols

These are nutrients found in plants and there are many, but for brain health, flavonoids, which are chemicals found in plants and are one of the most researched groups of polyphenols, comes out top for brain health. They are powerful antioxidants that protect the brain’s neurons and they promote better blood flow to the brain.

Foods that contain flavonoids: Coffee, Green tea, red wine (in moderation), dark chocolate, fruits like apples and grapes

Summary

Fatty acids are necessary components of our daily diet and of this group, polyunsaturated fats, are generally healthier for the brain and body. Antioxidants fight off free radical damage, which , if not checked, can lead to cell damage and increased risk of disease.

B vitamins are vital for neurotransmitter synthesis, while vitamin E acts as a powerful antioxidant. Magnesium maintains the brain cell communication elements. Choline produces a neurotransmitter involved in memory and learning. Zinc supports neuronal communication, and polyphenols, particularly flavonoids, protect brain neurons and promote better blood flow.

Omega-3 fatty acids are found in fatty fish, flaxseeds, and walnuts. Antioxidant-rich foods include berries, dark chocolate, and leafy greens. B vitamins are present in eggs, legumes, and poultry. Vitamin E sources include almonds and avocados. Magnesium-rich foods are leafy greens, nuts, and whole grains. Choline can be obtained from eggs, liver, and beef. Zinc is found in oysters, meat, and pumpkin seeds. Flavonoid-rich foods include green tea, dark chocolate, and certain fruits.

Incorporating these nutrient-rich foods into a balanced diet supports overall brain health and cognitive function.

It is important to remember that a diverse and well-rounded diet is key to obtaining the full spectrum of benefits. Additionally, lifestyle factors such as regular exercise, adequate sleep, and stress management contribute significantly to maintaining optimal brain function and reducing the risk of cognitive decline.

By incorporating a balanced diet rich in these nutrients, you can help optimize your brain function, support memory, and potentially reduce the risk of cognitive decline as you age.

A Word of Caution

Keep in mind that some of these health benefits may have alternate results depending upon your health and diet. It is aways a good idea to consult with a medical professional if you have a particular health condition or have questions about consuming any of the foods and nutrients described above.

Understanding pH and Healthy Water

A Woman's Hand Filling Water from a Water Purifier — iStock

pH What?

Before we delve into the health of water, let’s define a few terms related to this subject.

- Acidity: Acidity means that an element (in the periodic table) can donate protons or accept electrons. Not all elements can do this, but for those that can donate protons, it happens during chemical reactions. One example is sulfuric acid, which can cause two protons to be donated. So, the underlying idea is to understand that any substances called ‘acids’ have the ability to donate protons in chemical reactions.

- Alkalinity: This process counters the hydrogen ions that enter a water body or solution. This action helps maintain the pH relatively stable, preventing it from becoming too acidic, which is not good for the environment, specifically drinking water.

- pH: pH, which stands for “potential of hydrogen,” is a scale that measures the acidity or alkalinity of a substance. Its numeric representation ranges from 0 to 14. Specifically, it indicates the concentration of hydrogen ions in a solution. A pH of 7 is considered neutral, while values below 7 are acidic and above 7 are alkaline.

Water’s pH is crucial in determining its quality and potential health effects. Healthy water typically falls within a specific pH range suitable for human consumption. Let’s delve deeper into how pH relates to healthy water and why maintaining optimal pH levels is essential.

pH and Drinking Water

Yes, water can taste good, and it’s related to pH. Let’s take a look.

The pH of drinking water can vary depending on various factors, such as the original source of the water and the process by which the water is treated. Drinking water with a pH between 6.5 and 8.5 is considered healthy, but water below 6.5 may taste acidic (remember, acidity means atoms that can donate protons). Water with a pH above 8.5 may taste bitter but contain dissolved minerals like calcium and magnesium.

Acidic vs. Alkaline Water

pH value scale chart for acid and alkaline solutions. iStock

As mentioned, water with a pH below 6.5 is considered acidic. Water with pH levels on or below 6 is considered lightly acidic and generally safe to drink. However, highly acidic water (below pH 5) can not only be harmful to our health but can cause such things as plumbing fixtures to begin to corrode. And if that’s the case, just think what it can do to your teeth!

Water with a pH above 7 is known as alkaline and in contrast to acidic water, alkaline water is known to have some health benefits. One study done in 2020 with mice showed it helped improve the aging process.

Maybe that’s because our bodies tend to be more alkaline naturally by a slight margin, with pH levels ranging from 7.35 to 7.45. In so doing, water within these levels can help support the body’s natural pH balance and maintain ideal hydration, so it is recommended to stay within this range when drinking water; however, many scientists believe that, in general, drinking alkaline water with a pH level of around 8 may be more beneficial in terms of hydration and bone health. It may also assist in the antioxidant process. But more scientific research is needed.

But let’s not overdo it. Drinking alkaline water excessively may alter the body’s pH balance too much, leading to negative health issues, such as disturbing the digestive system and causing acid reflux, and can possibly cause alkalosis, which can result in various health issues.

Drinking water with a pH that deviates significantly from the body’s natural pH on either side will most likely disrupt our internal processes and can potentially lead to more severe health issues. For instance, highly acidic water may irritate the digestive system and contribute to conditions like acid reflux, while highly alkaline water can also cause digestive issues and skin irritation.

Water Treatment and pH Adjustment

When living in the Bronx, this author’s father once said, “NYC water is the best water you can drink,” and he’s right. Just think of the consequences if 8.5 million people drink water that is not treated correctly!

Water treatment facilities adjust the pH of drinking water to ensure it meets regulatory standards and is safe for consumption. Common methods for pH adjustment include adding alkaline substances like lime or sodium hydroxide to raise pH or using acids like carbon dioxide or sulfuric acid to lower pH. The water is also tested frequently.

Testing and Monitoring pH

test strip in wate for PH testing — iStock

Water treatment plants regularly test and monitor pH to ensure quality and safety. Home testing kits or DIY tests are available if you’d like to test your water’s pH.

Conclusion

The ideal pH range for drinking water is between 6.5 and 8.5.

pH is a critical factor in determining the quality and suitability of water for drinking. Healthy water typically falls within a pH range of 6.5 to 8.5, which is compatible with the body’s natural pH balance and supports optimal hydration.

In general, water with a pH level below 6.5 is considered acidic, and Water with a pH level above 7 is alkaline. To easily remember which side of the pH scale is acidic and which is alkaline, use the phrase “Highline Alkaline.” This mnemonic links to the famous High Line park in NYC, helping you recall that alkaline substances are on the higher end of the pH scale, while acidic substances are on the lower end.

Proper pH levels in water ensure its safety and taste. Regular testing and pH monitoring help identify deviations from the optimal range and facilitate appropriate corrective measures to maintain water quality and health.

How Healthy is Granola?

Granola is a popular breakfast and snack option that has gained a reputation for being a healthy choice that can be added to any meal. However, we need to be watchful of several factors, including its ingredients, serving size, and how it’s consumed, which will have an impact on how healthy this ingredient is. Let’s delve into the components of granola and its nutritional value to better understand its health implications.

Ingredients

Granola typically consists of rolled oats, nuts, seeds, dried fruits, sweeteners, and sometimes additional flavorings like spices or chocolate. Each ingredient contributes to its overall nutritional value. The following list details the usual ingredients found in granola.

- Rolled Oats: Oats are a good source of fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health. They also provide complex carbohydrates, which offer sustained energy.
- Nuts and Seeds: Nuts and seeds are rich in healthy fats, protein, vitamins, minerals, and antioxidants. They can contribute to satiety and provide essential nutrients such as omega-3 fatty acids (in walnuts and flaxseeds) and magnesium (in almonds and sunflower seeds).
- Dried Fruits: Dried fruits offer natural sweetness and can provide additional fiber, vitamins, and minerals. However, they are also concentrated sources of sugar and calories, so moderation is key.
- Sweeteners: Some granolas contain added sweeteners such as honey, maple syrup, or cane sugar. While these can enhance flavor, they also contribute to the overall sugar content of the granola.
- Add some blueberries, strawberries, or other fruity items to your dish to make it even healthier.

Nutritional Value

The nutritional value of granola can vary widely depending on the specific ingredients and their proportions. Generally, granola provides a mix of carbohydrates, protein, fat, fiber, vitamins, and minerals. Please read the label to confirm what ingredients are in it. Also, it’s important to be mindful of serving sizes, as granola can be calorie-dense.

- Carbohydrates: Granola is typically a carbohydrate-rich food due to the oats and added sweeteners. Carbohydrates provide energy, but excessive consumption of refined carbohydrates (e.g., granola with high sugar content) may lead to blood sugar spikes and energy crashes.
- Protein: Nuts, seeds, and occasionally grains in granola contribute to its protein content. Protein is essential for building and repairing tissues, supporting immune function, and promoting satiety.
- Fat: Granola contains nuts, seeds, and sometimes added oils, which provide healthy fats. These fats are important for brain health, hormone production, and nutrient absorption. However, some granolas may contain unhealthy fats from added oils or processed ingredients.
- Fiber: Oats, nuts, seeds, and dried fruits in granola contribute to its fiber content. Fiber is crucial for digestive health, promoting satiety, and regulating blood sugar levels.
- Vitamins and Minerals: Granola can provide various vitamins and minerals, mainly if it contains nuts, seeds, and dried fruits. These may include vitamin E, magnesium, phosphorus, iron, and zinc.

Health Considerations

While granola can be a nutritious addition to a balanced diet, there are some considerations to keep in mind:

- Added Sugars: Some granolas contain high amounts of sugars, which can contribute to excess calorie intake and negatively impact health if consumed in large quantities. Opt for granolas with minimal added sugars, or choose unsweetened varieties.
- Portion Size: Granola is calorie-dense, so it’s important to be mindful of portion sizes. A small serving can provide a satisfying crunch and nutrient boost without excessive calorie intake.
- Processed Ingredients: Some commercial granolas may contain processed ingredients, preservatives, and additives. Choose granolas with simple, whole-food ingredients whenever possible.
- Allergens: Granola contains nuts and gluten-containing grains. If you have food sensitivities or allergies, be mindful of potential allergens.

Summary

Granola can be a nutritious and convenient option for any meal, providing a mix of carbohydrates, protein, healthy fats, fiber, vitamins, and minerals. However, choosing varieties with wholesome ingredients, minimal added sugars, and moderate portion sizes is essential. Be aware of the sugar and calorie intake, especially if you are on a diet or have certain allergies.

By incorporating a balanced amount of granola into your meal or snack alongside other nutrient-dense foods, you can enjoy its health benefits while minimizing potential drawbacks.

What is Aspartame?

Artificial sweetener aspartame on s spoon and its chemical bonds — Photo: iStock

Overview

In our previous article on artificial sweeteners, we spoke about the pros and cons of numerous sweetening agents, including aspartame, but there have been many discussions and research on this sugar substitute and subsequently, we will dwell into the specifics of aspartame, its history, controversy and the details of this sugar substitute.

What is Aspartame?

It is a low-calorie sweetener that is used as a sugar substitute in numerous food and beverage products. This sweetener is known for its exceptional sweetness and studies have shown it is about 200 times sweeter than table sugar.

Aspartame is used in diet soft drinks, sugar-free desserts, chewing gum, tabletop sweeteners, and various low-calorie or reduced-sugar food items. It is a popular sugar substitute that, according to many reports, does not contribute to large increases in blood sugar levels, which benefits those with diabetes and others who are concerned about blood sugar levels.

A Bit of History

James M. Schlatter is the chemist known for discovering aspartame. Its ingredients contain a peptide (a short chain of amino acids), specifically aspartic acid and phenylalanine that are joined together. It is this combination of amino acids that contributes to its sweetness.

A Weight Loss Alternative to Sugar

Due to its intense sweetness, only a fraction of its calorie intake is required to achieve the same level of sweetness compared to other sweeteners.

Controversy

There have been claims about potential health effects associated with aspartame consumption, including links to cancer, headaches, and potential neurological disorders, but these claims have not been substantiated after many studies, consequently, regulatory agencies have reaffirmed the safety of aspartame when consumed within the recommended levels.

Results

As of July 2023, the Food & Drug Administration (FDA) approved the use of the sweetener in the United States. Aspartame has also been studied by the European Food Safety Authority (EFSA) and the World Health Organization (WHO) and these agencies have also concluded that the sweetener is safe when consumed within the acceptable daily intake (ADI) levels.

Safety Exceptions

As with any drug, prescribed or over the counter), some people may experience mild reactions to aspartame, such as headaches, digestive issues or other ailments; however, this is relatively rare and studies have shown that most people do not experience side effects. For the vast majority of the population, aspartame is considered safe when consumed within recommended limits.

Additionally, it should be noted that aspartame may not be suitable for individuals with a rare genetic disorder called phenylketonuria (PKU). PKU is characterized by the body’s inability to metabolize phenylalanine, which is one of the amino acids present in aspartame.

Those who have this disorder or other health conditions or are unsure if they should use aspartame may want to discuss with their medical professional if it is safe to consume.

Conclusion

Aspartame is an artificial sweetener that is used as a sugar substitute in various food and beverage products. It is composed of two amino acids, asprtic acid and phenylalanin.

It is a low-calorie alternative to sugar, which is appealing to people who are looking to manage their weight.

It has been evaluated by regulatory agencies around the world for years, and it is considered safe for most people when consumed within recommended limits. However, it is recommended that individuals with phenylketonuria should avoid aspartame due to its phenylalanine content. As with any food additive, it is essential to consume aspartame in moderation as part of a balanced diet and if you have any health conditions or concerns, it is always prudent to consult with your medical professional before consuming aspartame.

Unlocking the Power of Punkin Seeds: The Surprising Health Benefits of This Superfood

Pumpkin Seed and Pumpkins — Photo: iStock

Who would have thought that the little, orange-shaped seeds we call “pumpkin seeds” could be so powerful? Not only are pumpkin seeds delicious, but they provide an abundance of essential nutrients and health benefits. Studies show that these tiny grains of plant life can help to improve digestion, reduce inflammation, and even aid in weight loss.

Being packed with essential vitamins and minerals, to containing powerful antioxidants, pumpkin seeds are truly a superfood!

Nutritional Profile

About 25-30% of pumpkin seed weight is protein. They are also a good source of dietary fiber and iron, which is great for your blood flow. They also contain zinc, which helps to strengthen the immune system, and are rich in vitamins thiamin, folate, and vitamins A, B, and E. Additionally, they are high in beneficial fatty acids, such as linoleic, oleic, and palmitic acids.

Illustration of the parts of a neuron — Cell Structure. BruceBlaus / CC BY (https://creativecommons.org/licenses/by/3.0)

If that is not enough, these plant wonders are a great source of antioxidants, reducing inflammation and protecting against cell damage and disease, and they contain magnesium and potassium. Two minerals that are important for healthy muscle and nerve function.

Health Benefits of Pumpkin Seeds

Here is a breakdown of the benefits that pumpkin seeds can offer you.

Great for Weight Loss

Woman showing how much fat she lost — Photo: Pixaby

The high protein and fiber content of these natural seeds can help to promote fullness and reduce hunger and cravings. Additionally, the healthy fats found can help to keep you feeling satisfied longer.

Improved Digestion

They are a good source of dietary fiber, which can help to promote healthy digestion and prevent constipation. Magnesium helps to relax the muscles of the digestive tract, which can help to reduce symptoms of irritable bowel syndrome. Additionally, healthy fats can lubricate the digestive system and reduce inflammation.

Reduces Inflammation

The antioxidants and anti-inflammatory properties can help to reduce inflammation throughout the body. High levels of polyunsaturated fats can reduce the risk of chronic diseases. Additionally, they can help to reduce pain associated with arthritis and other inflammatory diseases.

Improves Heart Health

Pumpkin seeds contain healthy fats, fiber, and antioxidants, all of which can help to keep your heart strong. Healthy fats help to reduce cholesterol levels, while fiber helps to keep blood sugar levels steady.

How to Add Pumpkin Seeds to Your Diet

- - Snack on them raw: They are a great snack on their own and can be eaten raw or roasted for a delicious crunchy snack.
  - Add them to salads: Puy them into salads for a nutritious and delicious crunch.
  - Sprinkle them on top of yogurt: The crunchy texture and nutty flavor are a great combination.
  - Use them in baking: Punkin seeds can be added to a variety of baked goods, from muffins to granola bars.
  - Add them to smoothies: Add them to smoothies for an extra boost of nutrition.

Recipes

Pumpkin seeds are a versatile ingredient that can be used in a variety of dishes. Here are some delicious recipes that make use of pumpkin seeds.

- - Roasted Pumpkin Seeds: A simple and tasty snack. Simply toss the seeds in olive oil, salt, and pepper and bake them in the oven.
  - Pumpkin Seed Pesto: This is a great way to add a nutty flavor to any dish. Simply blend them with olive oil, parmesan cheese, garlic, and lemon juice for a delicious pesto sauce.
  - Granola Bars: Simply combine them with rolled oats, honey, and nuts for a nutritious treat.
  - Porridge: Add them to your favorite porridge recipe for an extra boost of nutrition.
  - Hummus: Hummus on its own is nutritious. Now add the seeds for a delicious and nutritious dip. Simply blend chickpeas, tahini, pumpkin seeds, olive oil, and garlic for a flavorful dip.

Conclusion

Pumpkin seeds are a delicious superfood that is packed with essential nutrients and health benefits. They are a great source of protein, fiber, vitamins, minerals, and antioxidants.

They can help to improve digestion, reduce inflammation, promote weight loss, and improve heart health. So, what are you waiting for? Unlock the power of pumpkin seeds and enjoy all the health benefits they have to offer!

What Is Serotonin and How Does It Affect Your Mental Health?

Colorful illustration of the brain — Photo: iStock

Overview

Before we proceed to discuss the benefits of serotonin, let us review the tasks of neurotransmitters. Simply stated, information from one cell will send information to the next cell by jumping across a synapse (the gap between cells).

If you are unfamiliar with this process, our article on brain cells will help clear up any confusion you may have, but keep in mind that neurotransmitters don’t only function in the brain.

This article will discuss what serotonin is, how it works, and ways to naturally increase its levels, and we will explore how certain medications can be used to treat serotonin-related disorders.

By understanding the effects of serotonin, we can help maintain a sound mind and body. So let’s begin.

What is Serotonin?

This is an important chemical found throughout the human body. It is produced in the brain, gastrointestinal tract, and kidneys. It plays a key role in the regulation of mood, appetite, sleep, memory, and learning, and in so doing, it is often coined the “happy hormone”.

With that said, any serotonin deficiency can have a major impact on your health, especially, your mental health. Once in the synapse, neurotransmitters connect the chemical with receptors on the neighboring cell. This communication between neurons is what allows us to think, feel, and act.

How Does It Work?

Serotonin is produced by a chemical reaction between amino acids and enzymes. Once it is produced, it is stored in specialized cells called vesicles. The serotonin travels out of the vesicles and across the synapse to neighboring neurons and as mentioned, the neurons that serotonin affects are responsible for mood, appetite, sleep, and thinking. Therefore, any changes in serotonin levels can lead to changes in these functions.

How Does Serotonin Affect Your Mental Health?

Silhouettes of people jumping for joy — Image by Jill Wellington from Pixabay

A person’s cognitive health is affected by many factors. These include genetics, past traumas, relationships, current health, and daily habits. Let’s take a closer look at serotonin’s effect on these functions:

- Mood: Mood is often the first thing to be affected when serotonin levels start to drop. If its levels drop too low, they may result in a condition known as serotonin deficiency. A serotonin deficiency is often associated with symptoms of depression and anxiety.
- Appetite: Serotonin helps regulate appetite by triggering the sensation of fullness. Therefore, increased serotonin levels can result in a lower appetite. A serotonin deficiency, on the other hand, can result in increased appetite.
- Sleep: A serotonin deficiency can result in insomnia and a serotonin excess can result in hypersomnia (excessive sleep).
- Thinking: Serotonin is associated with focus and concentration. Moreover, it is also associated with positive or negative moods depending on the situation. A deficiency can result in poor focus and a lack of concentration. This can negatively affect daily tasks that require a higher level of mental focus.

How to Naturally Increase Your Serotonin levels

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Given that serotonin is so important to mental health, taking steps to increase its levels can have a significant impact on your health. Some ways to naturally increase serotonin levels include:

- Getting enough sleep: Sleep is essential for serotonin production. Any decrease in sleep can reduce its production and any increase in sleep can increase serotonin.
- Eating a healthy diet: A healthy diet is rich in vitamins, minerals, and amino acids, which are required to produce serotonin. A diet that is rich in these nutrients can help to naturally increase serotonin levels.
- Practicing a healthy lifestyle: Regular exercise, meditation, yoga, and other forms of relaxation are known to help increase serotonin levels.

What Foods Help Maintain a Healthy Serotonin Level?

Photo of foods rich in Serotonin — Some foods for good mood, brain, and happiness. Photo: iStock

Before we list some foods that are rich in serotonin, let us define tryptophan. This is an amino acid that plays a significant role in the production of serotonin and it is important to note that tryptophan cannot be produced naturally in the body. So with that said, let’s take a look at what foods contain this amino acid.

- - Salmon. This healthy fish has been mentioned numerous times on our website. And why? Because of all the nutrients it contains, which includes tryptophan.
  - Eggs: Another all-around healthy nutrient. In addition to all the other benefits eggs have, they are also rich in tryptophan.
  - Green Leafy Vegetables: Any veggies of this type, such as spinach contain a good source of tryptophan.
  - Pineapples: Eat them when they are fresh because they lose their serotonin levels as the ripening wears off.
  - Nuts: All of our favorite nuts contain tryptophan.
  - Tofu and Soy: Soy products are known to be significant in getting tryptophan to increase serotonin production in the body.

One note: Foods that are high in protein, such as salmon and eggs may compromise the serotonin boost even though they contain tryptophan, but if you add carbohydrates (carbs) to your meal, this can help keep tryptophan in the bloodstream.

Some healthy carb foods are brown rice, sweet potatoes, corn, bananas, and apples.

What Medications Can Be Used to Treat Serotonin-Related Disorders

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Some of the most common serotonin-related disorders include depression, anxiety, insomnia, and obsessive-compulsive disorder. While some serotonin-related disorders can be readily managed with lifestyle changes, others may require the assistance of certain medications.

Antidepressants are the most commonly used meds to treat serotonin-related disorders. They are helpful because they increase the serotonin level, but they may also have a negative impact on other neurotransmitters. As a result, it is important to speak to your medical provider before taking any medications on your own.

Takeaways for Better Mental Health Management

Mental health is a cyclical process that is affected by many factors. These include daily habits, current health, genetics, and past traumas. Given the impact of these factors, it is important to take care of ourselves and manage our health more effectively.

One of the best ways to do this is by understanding serotonin and its effects. When serotonin levels are too low, a person can experience a serotonin deficiency, which can result in several mental health issues, including depression, anxiety, poor sleep, and poor focus.

Fortunately, there are several ways to naturally increase serotonin levels. These include getting enough sleep, eating the right foods, practicing a healthy lifestyle, and discussing with a medical professional.

Omega 3 Fatty Acids: Benefits, Sources and More

Illustration of Omega 3 Fatty Acids — Source: Free Images

Overview

How many of us have heard our parents say “Eat your fish! It is brain food!”? Well, even if you were a spiteful kid and didn’t listen, take note – they are right!

Omega 3 fatty acids are polyunsaturated fatty acids – a covalent bond that contains four electrons in the outer shell of the atom. They are found in sunflower, and flaxseed oils, as well as fish and walnuts, which are essential nutrients that play a vital role in the functioning of the human body, especially the brain, but your body cannot make these fatty acids. To nourish your body with these important ingredients, you need to eat the proper foods that contain them.

This guide will provide you with all the information you need to know about Omega 3 fatty acids, including their benefits, sources, recommended daily intake, and more. You will learn why they are essential for optimal health and how to incorporate them into your diet.

With this information, you can make sure you are getting the most out of these nutrients and living a healthier life. Let’s get started!

Starting at the Beginning – What are Omega-3 Fatty Acids?

Plate of uncooked salmon — Image by Piotr Eliasz from Pixabay

As mentioned, these are a type of polyunsaturated fatty acids (PUFAs) found in certain plants and marine animals.

They are considered essential nutrients for humans because the body is unable to produce most of them and consequently, we must get them from the food we eat.

There are three types of Omega 3 fatty acids:

- - Alpha-linolenic acid (ALA): ALA is found in plants, and is the only type of Omega 3 fatty acid that the human body can produce. However, the human body can only convert a very small percentage of ALA into EPA and DHA.

- - Eicosapentaenoic acid (EPA): Found in fish and fish oils

- - Docosahexaenoic acid (DHA): Also found in fish and is an important nutrient for normal brain function in adults. Additionally and even more essential, DHA plays a significant role in the development of the brain of infants. Experts have repeatedly stated that consumption of DHA in your diet will improve your learning ability, and lack of it has been related to a deficiency in learning.

Plant sources are mostly ALA (Alpha-lipoic acid) – A naturally occurring compound, but very little is converted into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Therefore, it is important to consume more ALA foods that convert into EPA and DHA.

Benefits

Omega 3 fatty acids are an essential part of the function of the cell receptors. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis,

Besides improved brain health, these healthy fats have additional benefits that include improved heart health, possible reduced cancer risks, and other conditions such as mood and reduced inflammation. Let’s take a look at each of these benefits in more detail.

- - Improved heart health: Helps to reduce triglycerides, blood pressure, and cholesterol levels. These three factors are important for heart health and reduce the risk of heart disease.
  - Improved mood: Helps to reduce the risk of depression and promote feelings of happiness, and as mentioned, they help to promote brain health and may assist in improving symptoms of attention-deficit hyperactivity disorder (ADHD).
  - Reduces risk of dementia: Helps to reduce the risk of developing conditions like Alzheimer’s and dementia. They also help to improve symptoms associated with depression, ADHD, and anxiety.
  - Reduced inflammation: Omega 3 fatty acids help reduce inflammation throughout the body, which can lead to reduced risk of diseases like arthritis.
  - Other benefits: Helps to reduce blood sugar and blood pressure, improves skin health, and promotes weight loss.

Sources

Package of Flax Seeds — Seeds such as Flax and Chia can be found in any major grocery store. Photo: ©SMS

Flaxseeds, chia seeds, walnuts, fish, marine algae, and fish are some of the main sources of omega-3 fatty acids.

Let’s take a look at the different sources of omega-3 fatty acids and their benefits.

- - Flaxseeds: Flaxseeds are a great source of ALA, which can be converted into EPA and DHA. The seeds are also rich in fiber and have a nutty taste and texture. They can be added to salads, baked goods, or other dishes.
  - Chia seeds: This is a great source of ALA and fiber. They can be mixed into yogurt or added to salads.
  - Walnuts: Walnuts are a great source of ALA and also provide some protein and healthy fats. They can be added to salads or eaten as a snack.
  - Fish: Fish is the best source of EPA and DHA and can be eaten regularly. Fish is also a great source of protein as well.
  - Marine algae: Marine algae is a good source of EPA and DHA, but it is much less common than fish. It can be consumed as a powder or in capsules. Marine algae are also rich in other minerals.

Best Fish for Omega 3

Researchers have said that the following are your best sources of omega-3 fatty acids:

- - Salmon
  - light tuna
  - Sardines
  - Cod
  - Atlantic mackerel
  - Herring
  - Trout

Recommended Daily Intake

The recommended daily intake (RDI) of Omega 3 fatty acids varies between different age groups. The RDI of Omega 3 fatty acids for infants is 0.5 grams, while it is 1.5 grams for adults.

The RDI increases with age, which is important to remember. It is also important to note that these RDIs are based on ALA, not EPA or DHA. Although the RDIs are based on ALA, it is important to get enough EPA and DHA in the diet to promote health.

Let’s take a look at how much Omega 3 fatty acids each age group should consume.

- Infants: 0.5 grams
- Babies are not able to consume fish, which is the best source of EPA and DHA. Breast milk contains some Omega-3 fatty acids, but it is important to supplement with additional Omega-3 fatty acids. Talk to your doctor about the best infant formula and infant formulas with added Omega 3. – Children: 1.5 grams
- Children are growing and their brains are developing. It is important to ensure that children consume enough Omega 3 fatty acids to promote proper brain health. Fish is the best source of EPA and DHA and can be eaten regularly.
- Teenagers and adults: 5 grams – As we get older, we are less able to convert ALA into EPA and DHA. It is important to get enough EPA and DHA in the diet, especially as we age. It is also important to eat a healthy and balanced diet during this time to ensure that the body gets everything it needs.
- Pregnant and breastfeeding women: 6 grams – It is important to get enough Omega 3 fatty acids when pregnant and breastfeeding to ensure proper brain development in the baby. Fish is the best source of EPA and DHA and should be eaten regularly.

How to Incorporate Omega 3 Fatty Acids Into Your Diet

It can’t be emphasized enough that the best way to get these fatty acids is to eat more fish and marine algae.

- - Eat more fish – Fish is the best source of EPA and DHA and can be eaten regularly. You can also eat other marine animals like shellfish, but it is best to limit these.
  - Eat more plant-based sources – Flaxseeds, chia seeds, and walnuts are great sources of ALA. You can add them to salads, baked goods, or add them to yogurt. – Eat more marine algae
  - Marine algae is the best source of EPA and DHA. It can be consumed as a powder or in capsules.
  - Take fish oil supplements. Fish oil supplements can be taken regularly to get the recommended daily intake of Omega 3 fatty acids.

Potential Risks

The main risk is consuming too much fish and not getting enough nutrients from other food sources. It is important to get nutrients from other foods to avoid an imbalance in the diet. Another potential risk is consuming too many marine algae and not consuming enough other nutrients.

All in all, consuming too much Omega 3 fatty acids is not likely to cause any serious side effects. It is important to consume the recommended daily intake to get the benefits associated with them. Besides, marine algae are rich in minerals and vitamins, so it is unlikely to cause any side effects. Fish oil supplements, on the other hand, are not as rich in nutrients, so it is important to get enough nutrients from other sources to avoid an imbalance in the diet.

Supplements

If you are having trouble incorporating enough Omega 3 fatty acids into your diet, supplements can be a great option.

Surprising Health Benefits of Pickles!

Pickles might make a great addition to your burgers and sandwiches, but did you know that they could also benefit your health? Whether you are a fan of sweet pickles, dill pickles, or even pickled vegetables, these crunchy delights can add more than add flavor to your meals.

Pickles are a great source of probiotics (good bacteria) and have various other health benefits that you may not have known about. From helping to improve digestion to fighting off inflammation, pickles can be a nutritious and delicious snack in your diet.

Read on to find out more about the surprising health benefits of pickles that you need to know about.

What are Pickles?

Pickles are food made by the process of fermentation (the chemical breakdown of a substance by bacteria). They can be made from many different types of vegetables, but the most common are cucumbers, cabbage, carrots, onions, and peppers.

They can be either sweet or sour and are often eaten on their own as a snack, as a side to a meal, or as a topping for burgers and sandwiches. You can make your own pickles at home or buy them from a store where you can get different varieties like dill, kosher, and garlic. They can be either a sweet or sour side dish that has been made by adding vinegar and some spices to the vegetables.

Nutritional Value

This veggie is a great side dish that is high in fiber and low in calories, making it not only a tasty option but a healthy one too. A 100-gram serving of pickles provides around 10% of your daily fiber requirement and is rich in vitamins and minerals.

Health Benefits

Improved Digestion with Probiotics

Pickles are beneficial for digestive health. Eating them can help improve your digestion and has even been used to treat diarrhea and constipation.

Source of Vitamin K

This vitamin is commonly found in cabbage. It plays an important role in blood clotting and has even been linked to reduced risk of certain cancers, and plays an important role in blood clotting.

May Help Reduce the Risk of Diabetes

Eating pickles has been shown to reduce the risk of diabetes, and researchers believe that the probiotics found in pickles are responsible for this effect. They have been shown to improve insulin sensitivity, which is beneficial for those who are at risk of developing diabetes.

May Help Lower Blood Pressure

The probiotics in pickles have been shown to reduce blood pressure, which can help reduce the risk of heart disease.

May Help Fight Inflammation

Scientists believe that the probiotics found in pickles are responsible for this effect. Probiotics have been shown to reduce inflammation in the body, which has many health benefits including helping to relieve joint pain caused by arthritis.

How to Include Pickles in Your Diet

Even though they are healthy, you need to keep in mind that they are still a high-sodium food, so you should not overindulge in them. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins.

Eating pickles with your sandwich or burger is a great way to add flavor and is a healthy option for those on a low-carb diet. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins. Eating them with your sandwich or burger is a great way to add flavor and is a healthy option for those who are on a low-carb diet.

Conclusion

Pickles are a delicious and healthy snack that you can enjoy as part of a healthy diet. These crunchy delights are not only a great addition to your sandwiches and burgers, they are also high in fiber and provide many health benefits. Pickles are a great source of probiotics, are low in calories, and contain many vitamins and minerals.