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Omega-3 fats are among the most studied nutrients.
They're abundant in foods like walnuts, seafood, fatty fish, and certain seed and plant oils. They're subdivided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
<p>Omega-3 fats are renowned for their powerful health benefits, including their potential to fight depression, lower inflammation, and reduce markers of heart disease. Plus, one lesser-known perk is that they may benefit your skin and hair.</p><p>Here are 6 science-based benefits of omega-3s for your skin and hair.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair" target="_blank">Healthline</a>.</em></p>
1. May Protect Against Sun Damage
<p><a href="https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids" target="_blank">Omega-3s</a> may protect against the sun's harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays.</p><p>Studies have shown that supplementing with a combination of DHA and EPA — two long-chain omega-3s — may reduce the skin's sensitivity to ultraviolet (UV) rays.</p><p>In one small study, participants who consumed 4 grams of EPA for 3 months increased their <a href="https://www.healthline.com/health/food-nutrition/foods-reverse-sun-damage-skin-protection" target="_blank">resistance to sunburns</a> by 136%, while no significant changes were observed in the placebo group.</p><p>In another study, participants who applied EPA- and DHA-rich sardine oil to their skin after UVB exposure experienced around 25% less skin redness, compared with the control group. However, other types of omega-3s did not exert the same effect.<a href="https://www.ncbi.nlm.nih.gov/pubmed/15979259" target="_blank"></a></p><p><span>There's some evidence that omega-3s may also reduce the severity of symptoms of certain photosensitivity disorders, including skin rashes or fluid-filled blisters following UV exposure.</span></p><p>However, there are few studies on this topic, and more research is needed before conclusions can be made.</p><p><strong data-redactor-tag="strong">Summary</strong></p><p><strong data-redactor-tag="strong"></strong>Omega-3s may increase your skin's resistance to sunburns, reduce the severity of skin redness after UV exposure, and alleviate the symptoms of certain photosensitivity disorders. However, more research is needed.</p>2. May Reduce Acne
<p>A diet rich in omega-3s may help prevent or reduce the severity of <a href="https://www.healthline.com/health/anti-acne-diet" target="_blank">acne</a>.</p><p>Omega-3s have been shown to reduce inflammation, and new evidence suggests that acne may be primarily caused by inflammation. Hence, omega-3s may indirectly fight acne.</p><p>A few studies have reported a decrease in acne lesions when supplementing with omega-3s, either alone or in combination with other nutrients.</p><p><a href="https://www.healthline.com/nutrition/omega-3-supplement-guide" target="_blank">Omega-3 supplements</a> also appear to reduce the side effects of isotretinoin, a drug commonly used to treat severe or resistant acne.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996413/" target="_blank"></a></p><p>However, few studies have observed the effects of omega-3s alone — rather than in combination with other compounds — and effects appear to vary by individual. Thus, more research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3 supplements, taken either alone or in combination with other supplements, may help prevent acne or reduce its severity. However, more research is needed to confirm these effects.</p>3. May Guard Against Dry, Red, or Itchy Skin
<p>Omega-3s may moisturize the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and <a href="https://www.healthline.com/health/psoriasis-diet" target="_blank">psoriasis</a>.</p><p>That's because omega-3s appear to improve skin barrier function, sealing in moisture and keeping out irritants.</p><p>In one small study, women who consumed around half a teaspoon (2.5 ml) of omega-3-rich <a href="https://www.healthline.com/nutrition/flaxseed-oil-benefits" target="_blank">flaxseed oil</a> daily experienced a 39% increase in skin hydration after 12 weeks. Their skin was also less rough and sensitive than that of those in a placebo group.</p><p>High intake of omega-3s has also been linked to a lower risk of atopic dermatitis in infants and improved psoriasis symptoms in adults. Nonetheless, other studies have been unable to replicate these results.</p><p>The varying dosages and modes of delivery used between studies may partly account for the conflicting findings.</p><p>Hence, more research is needed before strong conclusions can be made.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3s may hydrate your skin and protect it from irritants and skin disorders like atopic dermatitis and psoriasis. However, more studies are needed to confirm these effects.</p>4–6. Other Potential Skin and Hair Benefits
<p>Omega-3s may also offer additional benefits.</p><ol><li><strong>May accelerate wound healing. </strong>Animal research suggests that omega-3s delivered intravenously or applied topically may quicken wound healing, but human research is needed.</li><li><strong>May reduce the risk of skin cancer. </strong>Diets rich in omega-3s may prevent tumor growth in animals. However, research in humans is needed to confirm this.</li><li><strong>May boost hair growth and reduce hair loss. </strong>Test-tube and animal studies suggest that omega-3s may <a href="https://www.healthline.com/nutrition/foods-for-hair-growth" target="_blank">boost hair growth</a>. More studies on the effects of omega-3s on hair growth and loss in humans are needed.</li></ol><p>It's important to note that only a small number of studies have investigated these benefits in humans. Plus, the studies often used multiple supplements at once, making it difficult to isolate the effects of omega-3s from those of other supplements. Hence, more studies are needed.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3s may accelerate wound healing, boost hair growth, reduce hair loss, and even lower your risk of skin cancer. That said, more studies are needed to confirm these benefits.</p>The Bottom Line
<p>Omega-3s are healthy fats found in fish, seafood, and plant foods like walnuts, flax seeds, hemp seeds, and chia seeds.</p><p>In addition to their powerful <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">health benefits</a>, these fats may benefit your hair and skin. Though research is limited, they appear to boost your skin's resistance to sunburns, reduce acne, and protect against dry, red, and itchy skin.</p><p>All in all, these healthy fats are an easy and worthy addition to your diet, as they not only benefit your hair and skin but also your overall health.</p>From Your Site Articles
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By Franziska Spritzler, RD, CDE
Eating nutritious foods can improve your health and energy levels.
<p>Surprisingly, the <em>way</em> you cook your food has a major effect on the amount of nutrients it contains.</p><p>This article explores how various cooking methods affect the nutrient content of foods.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/cooking-nutrient-content" target="_blank">Healthline</a></em><em>.</em></p>
Nutrient Content is Often Altered During Cooking
<p>Cooking food improves digestion and increases the absorption of many nutrients.</p><p>For example, the protein in cooked <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">eggs</a> is 180% more digestible than that of raw eggs.</p><p>However, some cooking methods reduce several key nutrients.</p><p>The following nutrients are often reduced during cooking:</p><ul><li><strong>water-soluble vitamins:</strong> vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)</li><li><strong>fat-soluble vitamins:</strong> vitamins A, D, E, and K</li><li><strong>minerals:</strong> primarily potassium, magnesium, sodium, and calcium</li></ul><p><strong>Summary</strong></p><p><strong></strong>Although cooking improves digestion and the absorption of many nutrients, it may reduce levels of some vitamins and minerals.</p>Boiling, Simmering, and Poaching
<p>Boiling, simmering, and poaching are similar methods of water-based cooking.</p><p>These techniques differ by water temperature:</p><ul><li><strong>poaching:</strong> less than 180°F (82°C)</li><li><strong>simmering:</strong> 185–200°F (85–93°C)</li><li><strong>boiling:</strong> 212°F (100°C)</li></ul><p>Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they're cooked in water.</p><p>In fact, boiling reduces vitamin C content more than any other cooking method. <a href="https://www.healthline.com/nutrition/foods/broccoli" target="_blank">Broccoli</a>, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled.</p><p>Because vitamin C is <a href="https://www.healthline.com/nutrition/water-soluble-vitamins" target="_blank">water-soluble</a> and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.</p><p>B vitamins are similarly heat sensitive. Up to 60% of thiamine, niacin, and other B vitamins may be lost when meat is simmered and its juices run off.</p><p>However, when the liquid containing these juices is consumed, 100% of the minerals and 70–90% of B vitamins are retained.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>On the other hand, boiling fish was shown to preserve <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acid</a> content significantly more than frying or microwaving.</p><p><strong>Summary</strong></p><p><strong></strong>While water-based cooking methods cause the greatest losses of water-soluble vitamins, they have very little effect on omega-3 fats.</p>Grilling and Broiling
<p>Grilling and <a href="https://www.healthline.com/nutrition/broil-vs-bake" target="_blank">broiling</a> are similar methods of cooking with dry heat.</p><p>When grilling, the heat source comes from below, but when broiling, it comes from above.</p><p>Grilling is one of the most popular cooking methods because of the great flavor it gives food.</p><p>However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.</p><p>However, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized.</p><p><strong>Summary</strong></p><p><strong></strong>Grilling and broiling provide great flavor but also reduce levels of B vitamins. Also, grilling generates potentially cancer-causing substances.</p>Microwaving
<p>Microwaving is an easy, convenient, and <a href="https://www.healthline.com/nutrition/microwave-ovens-and-health" target="_blank">safe</a> method of cooking.</p><p>Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.</p><p>In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a> and mushrooms.</p><p>Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods.<a href="http://www.emeraldinsight.com/doi/abs/10.1108/NFS-11-2012-0123" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.</p>Roasting and Baking
<p>Roasting and baking refer to cooking food in an oven with dry heat.</p><p>Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods.</p><p>Most vitamin losses are minimal with this cooking method, including vitamin C.</p><p>However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40%.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins.</p>Sautéing and Stir-Frying
<p>With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of <a href="https://www.healthline.com/nutrition/healthy-cooking-oils" target="_blank">oil</a> or butter.</p><p>These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter.</p><p>In general, this is a healthy way to prepare food.</p><p>Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants.</p><p>One study found that the absorption of <a href="https://www.healthline.com/health/beta-carotene-benefits" target="_blank">beta carotene</a> was 6.5 times greater in stir-fried carrots than in raw ones.</p><p>In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it.</p><p>On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.</p><p><strong>Summary</strong></p><p><strong></strong>Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables.</p>Frying
<p>Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs.</p><p>It's a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly.</p><p>The fat used for frying also makes the food taste very good.</p><p>However, not all foods are appropriate for frying.</p><p>Fatty fish are the <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">best sources</a> of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.</p><p>For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses.</p><p>In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of fiber in potatoes by converting their starch into resistant starch.</p><p>When oil is heated to a high temperature for a long period of time, toxic substances called aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other diseases.</p><p>The type of oil, temperature, and length of cooking time affect the amount of aldehydes produced. Reheating oil also increases aldehyde formation.</p><p>If you're going to fry food, don't overcook it, and use one of the <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">healthiest oils for frying</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It's best to avoid frying fatty fish and minimize the frying time of other foods.</p>Steaming
<p>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water.<span></span></p><p>Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15%.</p><p>The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.</p><p><strong>Summary</strong></p><p><strong></strong>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins.</p>Tips to Maximize Nutrient Retention During Cooking
<p>Here are 10 tips to reduce nutrient loss while cooking:</p><ol><li>Use as little water as possible when poaching or boiling.</li><li>Consume the liquid left in the pan after cooking vegetables.</li><li>Add back juices from meat that drip into the pan.</li><li>Don't peel vegetables until after cooking them. Better yet, <a href="https://www.healthline.com/nutrition/peeling-fruits-veggies" target="_blank">don't peel at all</a> to maximize their fiber and nutrient density.</li><li>Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.</li><li>Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air.</li><li>Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.</li><li>Cook vegetables for only a few minutes whenever possible.</li><li>When cooking meat, poultry, and <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fish</a>, use the shortest cooking time needed for safe consumption.</li><li>Don't use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.</li></ol><p><strong>Summary</strong></p><p><strong></strong>There are many ways to preserve the nutrient content of foods without sacrificing taste or other qualities.</p>The Bottom Line
<p>It's important to select the right cooking method to maximize the nutritional quality of your meal.</p><p>However, there is no perfect cooking method that retains all nutrients.</p><p>In general, cooking for shorter periods at lower temperatures with minimal water will produce the best results.</p><p>Don't let the nutrients in your food go down the drain.</p>From Your Site Articles
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<p>Also known as nutraceuticals, functional foods are highly nutritious and associated with a number of powerful health benefits. For example, they may protect against disease, prevent nutrient deficiencies, and promote proper growth and development.</p><p>This article looks at the definition, benefits, and potential uses of functional foods.</p>
<em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/functional-foods" target="_blank">Healthline</a></em><em>.</em>
What are Functional Foods?
<p>Functional foods are ingredients that offer health benefits that extend beyond their nutritional value. Some types contain supplements or other additional ingredients designed to improve health.</p><p>The concept originated in Japan in the 1980s when government agencies started approving foods with proven benefits in an effort to better the health of the general population.</p><p>Some examples include foods <a href="https://www.healthline.com/health/food-nutrition/fortified-and-enriched-foods" target="_blank">fortified</a> with vitamins, minerals, probiotics, or fiber. Nutrient-rich ingredients like fruits, vegetables, nuts, seeds, and grains are often considered functional foods as well.</p><p>Oats, for instance, contain a type of fiber called <a href="https://www.healthline.com/health/beta-glucan-heart-healthy" target="_blank">beta glucan</a>, which has been shown to reduce inflammation, enhance immune function, and improve heart health.</p><p>Similarly, fruits and vegetables are packed with <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a>, which are beneficial compounds that help protect against disease.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods are foods that offer health benefits beyond their nutritional value. In addition to nutrient-rich ingredients like fruits and veggies, the category also includes foods fortified with vitamins, minerals, probiotics, and fiber.</p>Examples of Functional Foods
<p>Functional foods are generally separated into two categories: conventional and modified.<a href="https://www.eatright.org/food/nutrition/healthy-eating/functional-foods" target="_blank"></a></p><p>Conventional foods are natural, <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">whole-food ingredients</a> that are rich in important nutrients like vitamins, minerals, antioxidants, and heart-healthy fats.</p><p>Meanwhile, modified foods have been fortified with additional ingredients, such as vitamins, minerals, probiotics, or fiber, to increase a food's health benefits.</p><p>Here are some examples of conventional functional foods:</p><ul><li><strong>Fruits:</strong> berries, kiwi, pears, peaches, apples, oranges, bananas</li><li><strong>Vegetables:</strong> broccoli, cauliflower, kale, <a href="https://www.healthline.com/nutrition/foods/spinach" target="_blank">spinach</a>, zucchini</li><li><strong>Nuts:</strong> <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" target="_blank">almonds</a>, cashews, pistachios, macadamia nuts, Brazil nuts</li><li><strong>Seeds:</strong> chia seeds, flax seeds, hemp seeds, pumpkin seeds</li><li><strong>Legumes: </strong>black beans, chickpeas, navy beans, lentils</li><li><strong>Whole grains:</strong> oats, barley, buckwheat, <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown rice</a>, couscous</li><li><strong>Seafood: </strong>salmon, sardines, anchovies, mackerel, cod</li><li><strong>Fermented foods:</strong> tempeh, kombucha, kimchi, kefir, sauerkraut</li><li><strong>Herbs and spices:</strong> turmeric, cinnamon, <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-ginger" target="_blank">ginger</a>, cayenne pepper</li><li><strong>Beverages: </strong>coffee, green tea, black tea</li></ul><p>Here are some examples of modified functional foods:</p><ul><li>fortified juices</li><li>fortified dairy products, such as <a href="https://www.healthline.com/nutrition/fortified-milk" target="_blank">milk</a> and yogurt</li><li>fortified milk alternatives, such as almond, rice, coconut, and cashew milk</li><li>fortified grains, such as bread and pasta</li><li><a href="https://www.healthline.com/nutrition/fortified-cereal" target="_blank">fortified cereal</a> and granola</li><li>fortified eggs</li></ul><p><strong>Summary</strong></p><p>Nutrient-rich foods like fruits, veggies, and legumes are often considered functional foods, along with fortified foods like juice, eggs, and cereal.</p>Potential Benefits
<p>Functional foods are associated with several potential health benefits.</p><p><strong>May Prevent Nutrient Deficiencies</strong></p><p>Functional foods are typically high in important nutrients, including vitamins, minerals, <a href="https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats" target="_blank">healthy fats</a>, and fiber.</p><p>Filling your diet with a variety of functional foods — including both conventional and fortified foods — can help ensure you get the nutrients you need and protect against nutrient deficiencies.</p><p>In fact, since the introduction of fortified foods, the prevalence of <a href="https://www.healthline.com/nutrition/7-common-nutrient-deficiencies" target="_blank">nutrient deficiencies</a> has significantly decreased around the globe.</p><p>For instance, after iron-fortified wheat flour was introduced in Jordan, rates of <a href="https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms" target="_blank">iron deficiency</a> anemia among children were nearly cut in half.</p><p>Fortification has also been used to prevent other conditions caused by nutrient deficiencies, including rickets, goiter, and birth defects.</p><p><strong>May Protect Against Disease</strong></p><p>Functional foods provide important nutrients that can help protect against disease.</p><p>Many are especially rich in antioxidants. These molecules help neutralize harmful compounds known as free radicals, helping prevent cell damage and certain chronic conditions, including heart disease, cancer, and <a href="https://www.healthline.com/health/diabetes" target="_blank">diabetes</a>.</p><p>Some functional foods are also high in <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acids</a>, a healthy type of fat shown to reduce inflammation, boost brain function, and promote heart health.</p><p>Other types are rich in <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">fiber</a>, which can promote better blood sugar control and protect against conditions like diabetes, obesity, heart disease, and stroke. Fiber may also help prevent digestive disorders, including diverticulitis, stomach ulcers, hemorrhoids, and acid reflux.</p><p><strong>May Promote Proper Growth and Development</strong></p><p>Certain nutrients are essential to proper growth and development in infants and children.</p><p>Enjoying a wide range of nutrient-rich functional foods as part of a healthy diet can help ensure that nutritional needs are met. In addition, it can be beneficial to include foods that are fortified with specific nutrients that are important for growth and development.</p><p>For example, cereals, grains, and flours are often fortified with B vitamins like <a href="https://www.healthline.com/nutrition/folic-acid" target="_blank">folic acid</a>, which is essential for fetal health.</p><p>Low levels of folic acid can increase the risk of neural tube defects, which can affect the brain, spinal cord, or spine. It's estimated that increasing the consumption of folic acid could decrease the prevalence of neural tube defects by 50–70%.</p><p>Other nutrients commonly found in functional foods also play key roles in growth and development, including omega-3 fatty acids, iron, zinc, calcium, and <a href="https://www.healthline.com/nutrition/vitamin-b12-foods" target="_blank">vitamin B12</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods may help prevent nutrient deficiencies, protect against disease, and promote proper growth and development.</p>Uses
<p>A well-rounded, healthy diet should be rich in a variety of functional foods, including nutrient-rich whole foods like fruits, vegetables, <a href="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" target="_blank">whole grains</a>, and legumes.</p><p>These foods not only supply your body with the vitamins and minerals it needs but also support overall health.</p><p>Modified, fortified functional foods can also fit into a balanced diet. In fact, they can help fill any gaps in your diet to prevent nutrient deficiencies, as well as enhance health by boosting your intake of important nutrients like vitamins, minerals, fiber, heart-healthy fats, or <a href="https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods" target="_blank">probiotics</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods can be used to boost your intake of important nutrients, fill any gaps in your diet, and support overall health.</p>The Bottom Line
<p>Functional foods are a category of food associated with several powerful health benefits.</p><p>They can not only prevent nutrient deficiencies but also protect against disease and promote proper growth and development.</p><p>In addition to enjoying a variety of healthy whole foods, you can include more fortified foods in your diet to fill any nutritional gaps and support better health.</p>From Your Site Articles
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By Kelli McGrane
Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
<p>Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include:</p><ul class="ee-ul"><li>histidine</li><li>isoleucine</li><li>leucine</li><li>lysine</li><li>methionine</li><li>phenylalanine</li><li>threonine</li><li>tryptophan</li><li>valine</li></ul><p>Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they're considered complete proteins.</p><p>However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They're considered incomplete protein sources.</p><p>Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet.</p><p>For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.</p><p>Nevertheless, some people like knowing they're getting complete proteins in a particular meal.</p><p>Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.</p><p>Here are 13 complete protein sources for vegetarians and vegans.<a target="_blank" title="Share on Pinterest"><span></span></a></p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/complete-protein-for-vegans" target="_blank">Healthline</a></em><em>.</em><br><em></em></p>
1. Quinoa
<p>Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.</p><p>As it doesn't grow from grasses like other cereals and grains, it's technically considered a pseudocereal and naturally gluten-free.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>One cup (185 grams) of cooked <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a> provides approximately 8 grams of protein.</p><p>In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.</p><p>You can use quinoa in place of rice in most recipes. It can also be simmered in an alternative milk for a creamy, protein-rich breakfast porridge.</p><p>Though most supermarkets have quinoa in stock, buying online may offer you a wider selection and possibly better prices.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It's also a good source of several minerals, including magnesium, iron, and zinc.</p>2. Tofu, Tempeh, and Edamame
<p>Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.<span></span></p><p><a href="https://www.healthline.com/nutrition/what-is-tofu" target="_blank">Tofu</a> is made from coagulated soy milk that's pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it's quite bland, tofu tends to take on the flavor of the foods with which it is cooked.</p><p>A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/411177/nutrients" target="_blank"><span></span></a></p><p><a href="https://www.healthline.com/nutrition/tempeh" target="_blank">Tempeh</a> is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.</p><p>Meanwhile, <a href="https://www.healthline.com/nutrition/edamame-benefits" target="_blank">edamame</a> are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They're usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.</p><p>Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/390236/nutrients" target="_blank"><span></span></a></p><p>A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/542288/nutrients" target="_blank"><span></span></a></p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.</p>3. Amaranth
<p>Amaranth is another pseudocereal that's a complete source of protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>Once considered a staple food in Incan, Myan, and Aztec cultures, it has become a popular <a href="https://www.healthline.com/nutrition/9-gluten-free-grains" target="_blank">gluten-free grain</a> alternative.</p><p>Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.</p><p>When ground into a flour, <a href="https://www.healthline.com/nutrition/amaranth-health-benefits" target="_blank">amaranth</a> can also be used in gluten-free baking.</p><p>One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It's also an excellent source of manganese, magnesium phosphorus, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients" target="_blank"><span></span></a></p><p>In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that's important for brain health.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230726/" target="_blank"><span></span></a></p><p>If you can't find amaranth locally, you can buy it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.</p>4. Buckwheat
<p>While it's not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that's a plant-based source of complete protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or <a href="https://www.healthline.com/nutrition/gluten-free-flours" target="_blank">ground into a flour</a> and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.</p><p>One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>You can buy buckwheat in specialty stores or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Buckwheat is another gluten-free grain that's a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).</p>5. Ezekiel Bread
<p>Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.</p><p>Two slices (68 grams) of the bread contain 8 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/363258/nutrients" target="_blank"><span></span></a></p><p>Unlike most breads, the combination of whole grains and legumes in <a href="https://www.healthline.com/nutrition/ezekiel-bread" target="_blank">Ezekiel bread</a> provides all nine essential amino acids.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24583381" target="_blank"><span></span></a></p><p>Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29848118" target="_blank"><span></span></a></p><p>For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.</p><p>You can look for Ezekiel bread at your local supermarket or shop for it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.</p>6. Spirulina
<p>Spirulina is a type of blue-green algae that's a popular supplement among those on vegan and vegetarian diets.<span></span></p><p>While it can be purchased as tablets, the powdered form of <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina" target="_blank">spirulina</a> can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.</p><p>Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients" target="_blank"><span></span></a></p><p>In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients" target="_blank"><span></span></a></p><p>If you would like to give spirulina a try, you can find it in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.</p>7. Hemp Seeds
<p>Coming from the hemp plant <em>Cannabis sativa</em>, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543203/" target="_blank"><span></span></a></p><p>As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665515/" target="_blank"><span></span></a></p><p>However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it's important to purchase seeds from trusted brands that test for THC.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665515/" target="_blank"><span></span></a></p><p>Technically a nut, the edible whites inside of <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds" target="_blank">hemp seeds</a> are referred to as hemp hearts and incredibly nutritious.</p><p>In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543203/" target="_blank"><span></span></a></p><p>Three tablespoons (30 grams) of raw, hulled hemp seeds have an impressive 10 grams of protein and 15% of the DV for iron. They're also a good source of phosphorus, potassium, magnesium, and zinc.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/515011/nutrients" target="_blank"><span></span></a></p><p>Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.</p><p>These tasty seeds are widely available in stores and online.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they're a good source of essential fatty acids, iron, potassium, and several other essential minerals.</p>8. Chia Seeds
<p>Chia seeds are tiny round seeds that are often black or white.</p><p>They're unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They're also commonly used as an egg substitute in vegan baking.</p><p>However, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.</p><p>Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They're also a good source of omega-3s, iron, calcium, magnesium, and selenium.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/" target="_blank"><span></span></a></p><p>If you would like to give chia seeds a try, stock up at your local supermarket or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.</p>9. Nutritional Yeast
<p>Nutritional yeast is a deactivated strain of <em>Saccharomyces cerevisiae</em> that's grown specifically to be a food product.</p><p>Commercially, <a href="https://www.healthline.com/nutrition/nutritional-yeast" target="_blank">nutritional yeast</a> is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.</p><p>A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/575722/nutrients" target="_blank"><span></span></a></p><p>When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.</p><p>You can shop for nutritional yeast locally or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.</p>10. Rice and Beans
<p>Rice and beans are a classic pairing that's a source of complete protein.</p><p>Both <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown and white rice</a> are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.</p><p>One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/341206/nutrients" target="_blank"><span></span></a></p><p>While you can enjoy the mixture on its own, rice and <a href="https://www.healthline.com/nutrition/healthiest-beans-legumes" target="_blank">beans</a> can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.</p>11. Pita and Hummus
<p>A delicious Middle Eastern classic, pita and <a href="https://www.healthline.com/nutrition/is-hummus-healthy" target="_blank">hummus</a> are another combination that provides all nine essential amino acids.</p><p>Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine.</p><p>One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.</p><p>In addition to serving as a snack, adding fried or baked ground chickpea balls known as falafel will further increase the protein content of your pita and hummus.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Pita and hummus is another classic combination that constitutes a complete protein source. One medium-sized (57-gram) pita with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.</p>12. Peanut Butter Sandwich
<p>A lunch box staple, natural <a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you" target="_blank">peanut butter</a> sandwiched between whole grain bread is another common combination that results in a complete protein source.</p><p>As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.</p><p>Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein.</p><p>However, the exact amount of protein may vary depending on the brand of bread you buy.</p><p>When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.</p>13. Mycoprotein (Quorn)
<p>Mycoprotein is a meat substitute product that's marketed under the name Quorn.</p><p>Made from a naturally occurring fungus called <em>Fusarium venenatum</em>, it's sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.</p><p>Both the Food and Drug Administration (FDA) and United Kingdom's Food Standards Agency have determined that <a href="https://www.healthline.com/health/mycoprotein" target="_blank">mycoprotein</a> is safe enough to be sold to the public.</p><p>However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals.<a href="https://www.annallergy.org/article/S1081-1206(18)30218-7/fulltext" target="_blank"></a></p><p>Still, as it's a rich source of essential amino acids and low in sodium, sugar, and fat, it's a popular option for those looking for a plant-based alternative to chicken.</p><p>While the amount of protein varies by product, one 75-gram Quorn Chik'N patty contains 9 grams of protein.</p><p>If you want to give mycoprotein a try, you can find many Quorn products in stores and online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik'N patty provides about 9 grams of complete protein.</p>The Bottom Line
<p>Despite some concerns over being able to get adequate <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">protein on a vegan or vegetarian diet</a>, many high protein, plant-based foods are available.</p><p>Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.</p><p>To ensure you're meeting your amino acid needs on a vegan or vegetarian diet, try incorporating more of these complete protein sources into a varied diet.</p>From Your Site Articles
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Olive Oil poured into a spoon. vbelinchón / Flickr / License
By Kris Gunnars
Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force.
That said, most people agree that extra virgin olive oil is incredibly healthy.
Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world's healthiest populations.
Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.
This article reviews why extra virgin olive oil is one of the healthiest fats.
<a target="_blank" title="Share on Pinterest"><span></span></a><p><br/></p><p><br/></p>
<p class=""><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil" target="_blank">Healthline</a></em><em>.</em></p>
What Is Olive Oil and How Is It Made?
<p>Olive oil is oil that has been extracted from olives, the fruits of the olive tree.</p><p>The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.</p><p>After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.</p><p>Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.</p><p>Buying the right type<strong> </strong>of olive oil is crucial. There are three main grades of olive oil — refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.</p><p>Extra virgin olive oil is considered to be the healthiest type of olive oil. It's extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.</p><p>Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, which is the main reason why it's <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" target="_blank">so beneficial</a>.</p><p>Legally, vegetable oils that are labeled as olive oil cannot be diluted with other types of oils. Nevertheless, it's essential to inspect the label carefully and buy from a reputable seller.</p>Nutrient Composition of Extra Virgin Olive Oil
<p>Extra virgin olive oil is fairly nutritious.</p><p>It contains modest amounts of vitamins E and K and plenty of <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">beneficial fatty acids</a>.</p><p>One tablespoon (13.5 grams) of olive oil contains the following:</p><ul><li><strong>Saturated fat:</strong> 14%</li><li><strong>Monounsaturated fat:</strong> 73% (mostly oleic acid)</li><li><strong>Vitamin E:</strong> 13% of the Daily Value (DV)</li><li><strong>Vitamin K:</strong> 7% of the DV</li></ul><p>Notably, extra virgin olive oil shines in its antioxidant content.</p><p><a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">Antioxidants</a> are biologically active, and some of them can help fight serious diseases.</p><p>The oil's main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.</p><p>Some people have criticized olive oil for having a high <a href="https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio" target="_blank">omega-6 to omega-3 ratio</a> (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn't be a cause for concern.</p>Extra Virgin Olive Oil Contains Anti-Inflammatory Substances
<p><a href="https://www.healthline.com/health/chronic-inflammation" target="_blank">Chronic inflammation</a> is believed to be among the leading drivers of many diseases, including heart disease, <a href="http://www.ecowatch.com/tag/cancer" target="_blank">cancer</a>, metabolic syndrome, diabetes, and arthritis.</p><p>Some speculate that olive oil's ability to fight inflammation is behind its many health benefits.</p><p>Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein.</p><p>However, the oil's main <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">anti-inflammatory effects</a> seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug.</p><p>Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10 percent of the adult ibuprofen dosage for pain relief.</p><p>Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.</p><p>Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage.</p><p>Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease.</p>Extra Virgin Olive Oil and Cardiovascular Disease
<p>Cardiovascular diseases, such as heart disease and stroke, are among the most common <a href="https://www.healthline.com/health/leading-causes-of-death" target="_blank">causes of death</a> in the world.</p><p>Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea.</p><p>This observation originally spurred interest in the <a href="https://www.healthline.com/nutrition/mediterranean-diet-meal-plan" target="_blank">Mediterranean diet</a>, which is supposed to mimic the way the people in those countries eat.</p><p>Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30 percent.</p><p>Extra virgin olive oil protects against heart disease via numerous mechanisms:</p><ul><li><strong>Reducing inflammation.</strong> Olive oil protects against inflammation, a key driver of heart disease.</li><li><strong>Reduces oxidation of LDL (bad) cholesterol.</strong> The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.</li><li><strong>Improves blood vessel health.</strong> Olive oil improves the function of the endothelium, which is the lining of the blood vessels.<a href="https://www.ncbi.nlm.nih.gov/pubmed/22914255" target="_blank"><span></span></a></li><li><strong>Helps manage blood clotting.</strong> Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes.</li><li><strong>Lowers blood pressure.</strong> One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48 percent.</li></ul><p>Given the biological effects of olive oil, it's not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.</p><p>Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart.</p><p>In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.</p>Other Health Benefits of Extra Virgin Olive Oil
<p>Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other <a href="https://www.ecowatch.com/tag/health" target="_blank">health benefits</a>.</p>Olive Oil and Cancer
<p><a href="https://www.healthline.com/health/cancer" target="_blank">Cancer</a> is a common cause of death and characterized by the uncontrolled growth of cells.</p><p>Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with this.</p><p>One potential contributor to cancer is <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative damage</a> due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage.</p><p>The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer.</p><p>Many test-tube studies have observed that compounds in olive oil can help fight cancer at the molecular level.</p><p>That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.</p>Olive Oil and Alzheimer's Disease
<p><a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a> is the world's most common neurodegenerative disease and a leading cause of dementia.</p><p>One feature of Alzheimer's is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.</p><p>A study in mice observed that a substance in olive oil can help clear these plaques.</p><p>Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil improved brain function and reduced the risk of cognitive impairment.</p>Can You Cook With It?
<p>During <a href="https://www.healthline.com/nutrition/healthy-cooking-oils" target="_blank">cooking</a>, fatty acids can oxidize, meaning they react with oxygen and become damaged.</p><p>The double bonds in fatty acid molecules are mostly responsible for this.</p><p>For this reason, <a href="https://www.healthline.com/nutrition/top-8-reasons-not-to-fear-saturated-fats" target="_blank">saturated fats</a>, which have no double bonds, are resistant to high heat. Meanwhile, polyunsaturated fats, which have many double bonds, are sensitive and become damaged.</p><p>Olive oil contains mostly monounsaturated fatty acids, which have only one double bond, and is fairly resistant to high heat.</p><p>In one study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours. The oil was highly resistant to damage.</p><p>Another study used olive oil for deep-frying, and it took 24–27 hours for it to reach damage levels that were deemed harmful.</p><p>Overall, olive oil seems to be very safe — even for cooking at fairly high heat.</p>The Bottom Line
<p>Olive oil is super healthy.</p><p>For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a <a href="https://www.healthline.com/nutrition/true-superfoods" target="_blank">superfood</a>.</p><p>The benefits of this wonderful fat are among the few things that most people in nutrition agree upon.</p>From Your Site Articles
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<p>It involves crushing olives into a paste, then applying force with a mechanical press to separate the oil from the pulp. According to European food standards, temperatures cannot exceed 81<em>°</em>F (27<em>°</em>C).<a href="https://eur-lex.europa.eu/eli/reg_impl/2012/29/2019-02-06" target="_blank"></a></p><p>Cold pressing may help olive oil retain its nutritional value, as nutrients and beneficial plant compounds can break down under high heat.<a href="https://www.ncbi.nlm.nih.gov/pubmed/17935291" target="_blank"></a></p><p>The highest grades of olive oil — extra virgin and virgin — are always cold pressed.</p><p>Here are 13 benefits and uses of cold pressed olive oil.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/cold-pressed-olive-oil" target="_blank">Healthline</a></em><em>.</em></p>
1. High in Nutrients
<p>As it's virtually all fat, cold pressed olive oil is high in calories.</p><p>However, its main type of fat — unsaturated fat — is incredibly healthy.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29898882" target="_blank"></a></p><p>Compared with diets high in saturated fat, those high in <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad" target="_blank">unsaturated fat</a> are associated with a reduced risk of heart disease, type 2 diabetes, cancer, and other chronic illnesses.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28620111" target="_blank"></a></p><p>Olive oil also boasts vitamins E and K. Vitamin E is a powerful antioxidant involved in immune function, while <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a> plays a key role in blood clotting and bone health.</p><p>Just 1 tablespoon (15 ml) of cold pressed olive oil supplies:</p><ul><li><strong>Calories: </strong>119</li><li><strong>Total fat: </strong>13.5 grams<ul><li><strong>Saturated fat: </strong>2 grams</li><li><strong>Monounsaturated fat: </strong>10 grams</li><li><strong>Polyunsaturated fat:</strong> 1.5 grams</li></ul></li><li><strong>Vitamin E:</strong> 12.9% of the Daily Value (DV)</li><li><strong>Vitamin K:</strong> 6.8% of the DV</li></ul><p>Cold pressed olive oil also contains at least 30 beneficial plant compounds, many of which are potent antioxidants with anti-inflammatory effects.</p><p><strong>Summary</strong></p><p>Cold pressed olive oil is rich in healthy fats, dozens of powerful plant compounds, and vitamins E and K.</p>2. Packed With Healthy Fats
<p>The United States Department of Agriculture (USDA) recommends that you consume 20–35% of your calories from fat, mainly the unsaturated type.</p><p><span></span>Cold pressed olive oil comprises nearly all fat, with 71% coming from an unsaturated fat called oleic acid.<span></span></p><p>Studies suggest that oleic acid and other unsaturated fats may help <a href="https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels" target="_blank">lower LDL (bad) cholesterol</a> when used in place of saturated fats.</p><p>An additional 11% of the fat in cold pressed olive oil comes from <a href="https://www.healthline.com/nutrition/omega-3-6-9-overview" target="_blank">omega-6 and omega-3 fatty acids</a>. These two unsaturated fats are involved in major bodily processes, such as blood pressure regulation, blood clotting, and immune system response.</p><p>Although olive oil contains 2 grams of saturated fat per tablespoon (15 ml), this is well within the 13–22-gram daily limit recommended by most health authorities for a standard 2,000-calorie diet.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil mainly comprises oleic acid, a fat that may help lower cholesterol. It also provides omega-6 and omega-3 fats, which are essential for your health.</p>3. Contains Potent Antioxidants
<p>Cold pressed olive oil may retain more antioxidants than lower-grade olive oils since it isn't treated with heat.<span></span></p><p>Antioxidants defend your body against unstable molecules called free radicals. In turn, this helps ward off chronic conditions like heart disease, diabetes, and cancer.<a href="https://www.ncbi.nlm.nih.gov/pubmed/31074028" target="_blank"></a></p><p>Per tablespoon (15 ml), olive oil contains 12.9% of the DV for <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-e" target="_blank">vitamin E</a> — an essential nutrient and potent antioxidant.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/343873/nutrients" target="_blank"></a></p><p>It's also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated powerful antioxidant properties in animal and test-tube studies.</p><p>Researchers believe that these compounds may be partly responsible for the benefits of the Mediterranean diet, including <a href="https://www.healthline.com/nutrition/build-healthy-bones" target="_blank">stronger bones</a> and a reduced risk of heart disease, brain conditions, and certain cancers.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil contains powerful antioxidants that may safeguard your body against numerous diseases.</p>4. May Fight Inflammation
<p>Prolonged, low-grade inflammation is believed to factor into many conditions, including heart disease, diabetes, cancer, arthritis, and Alzheimer's disease.</p><p>Studies suggest that olive oil may help <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">reduce inflammation</a> due to its high concentration of healthy fats, antioxidants, and compounds like oleocanthal.</p><p>Oleocanthal is a natural anti-inflammatory agent. Test-tube studies indicate that it acts similarly to ibuprofen, an anti-inflammatory drug — although human studies are needed.</p><p>Remember that including more plant-based options in your diet may reduce inflammation more effectively than relying on a single compound, nutrient, or food.</p><p>Still, replacing foods high in saturated fat — such as butter, <a href="https://www.healthline.com/nutrition/shortening" target="_blank">shortening</a>, and lard — with cold pressed olive oil is an excellent place to start.</p><p><strong>Summary</strong></p><p><strong></strong>Due to its high concentration of healthy fats, antioxidants, and beneficial plant compounds, cold pressed olive oil may help reduce inflammation.</p>5. May Protect Against Heart Disease
<p>Heart disease is the leading cause of death among both men and women worldwide, responsible for over 17 million deaths each year.</p><p>Numerous studies reveal that replacing foods high in saturated fat with olive oil may help reduce high LDL (bad) cholesterol and blood pressure levels — two major risk factors for <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">heart disease</a>.</p><p>One study in over 84,000 women found that substituting 5% of saturated fats for foods high in monounsaturated fats, including olive oil, reduced heart disease risk by 15%.</p><p><a href="https://www.healthline.com/nutrition/mediterranean-diet-review" target="_blank">The Mediterranean diet</a>, which relies on olive oil as its main source of fat, has been shown to reduce your risk of heart attack and stroke by up to 28%.</p><p><strong>Summary</strong></p><p><strong></strong>Replacing sources of saturated fat with cold pressed olive oil may reduce your risk of heart disease.</p>6. May Promote Brain Health
<p>Diets high in cold pressed olive oil have been shown to support brain health.<a href="https://www.ncbi.nlm.nih.gov/pubmed/31521394" target="_blank"></a></p><p>One example is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which recommends primarily cooking with olive oil. It combines the traditional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.</p><p>In population studies, individuals following <a href="https://www.healthline.com/nutrition/mind-diet" target="_blank">the MIND diet</a> demonstrate slower declines in mental sharpness and memory with age, as well as after stroke.</p><p>A 4.5-year study in 923 people found a 53% reduction in the rate of Alzheimer's disease in those who most strictly adhered to the diet.</p><p>The diet's combination of <a href="https://www.healthline.com/nutrition/11-brain-foods" target="_blank">brain-boosting foods</a> may likewise be responsible for its benefits. Besides olive oil, the MIND diet is high in vegetables, berries, nuts, whole grains, and fish. It's also low in sodium.</p><p>Furthermore, animal and test-tube research suggests that oleocanthal, a compound in olive oil, may help reduce brain plaques associated with Alzheimer's disease. All the same, human research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Diets high in olive oil may help prevent mental decline associated with aging, as well as reduce your risk of Alzheimer's disease.</p>7–10. Other Potential Health Benefits
<p>Though research is limited, cold pressed olive oil may offer other potential health benefits. These include:</p><ol><li><strong>Reduced risk of type 2 diabetes. </strong>Human studies link diets highest in olive oil — up to 1.5 tablespoons (20 ml) per day — with a 16% lower risk of type 2 diabetes.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28394365" target="_blank"></a></li><li><strong>Improved blood sugar levels.</strong> In a small study, people taking 20 mg of concentrated oleuropein, a compound in olive oil, experienced a 14% lower <a href="https://www.healthline.com/nutrition/blood-sugar-spikes" target="_blank">blood sugar spike</a> following a meal than those taking a placebo.</li><li><strong>Constipation relief.</strong> According to some small studies, taking as little as 1 teaspoon (5 ml) of olive oil daily may <a href="https://www.healthline.com/nutrition/best-foods-for-constipation" target="_blank">treat constipation</a>.</li><li><strong>Delayed progression of osteoarthritis.</strong> Animal research notes that olive oil and its compounds may fight osteoarthritis by preventing damage to cartilage, the protective cushioning in joints.</li></ol><p>Keep in mind that more research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Early research suggests that olive oil and its compounds may help reduce your risk of type 2 diabetes, improve blood sugar levels, relieve constipation, and fight osteoarthritis.</p>11. May Benefit Hair, Skin, and Nails
<p>Though there is limited scientific evidence to support the topical application of olive oil, it's a common ingredient in many soaps, body washes, and lotions.</p><p>Some popular cosmetic uses for olive oil are:</p><ul><li><strong>Hair treatment. </strong>Use 1–2 tablespoons (15–30 ml) of olive oil to treat split ends or gently massage it into your scalp to relieve dryness. Afterward, shampoo and rinse thoroughly.</li><li><strong>Moisturizer.</strong> To hydrate your skin, apply a thin layer after showering or mix a dime-sized amount into your regular lotion before use. You may need to blot excess oil with a towel.</li><li><strong>Cuticle conditioner. </strong>Massage a drop of olive oil into each fingertip to treat chapped, cracked, or dry cuticles.</li></ul><p>Since lower-grade olive oils may harbor potential skin irritants, it's best to stick to extra virgin and virgin olive oils, which are both cold pressed.</p><p>People with sensitive skin should practice caution, as olive oil has been shown to further irritate dry skin, especially in infants and children.<a href="https://www.ncbi.nlm.nih.gov/pubmed/22995032" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Though olive oil may be an effective moisturizer for hair, skin, and nails, there's little scientific evidence to back these uses. What's more, it may be inappropriate for people with sensitive skin.</p>12. Easy to Add to Your Diet
<p>Cold pressed olive oil is not only a great cooking oil for sautéing, roasting, and baking but also an ideal ingredient in <a href="https://www.healthline.com/nutrition/healthy-salad-dressing" target="_blank">salad dressings</a>, sauces, and marinades.</p><p>Replacing saturated fat with this oil may be particularly beneficial for your health. Consider these easy food swaps:</p><ul><li>When cooking, replace butter, shortening, lard, or bacon grease with cold pressed olive oil.</li><li>Instead of buying creamy salad dressings, try ones made with olive oil — or make your own.</li><li>Opt for olive-oil-based sauces like pesto over cream- or cheese-based ones.</li><li>For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.</li><li>Instead of buttering your bread, dip it in cold pressed olive oil and seasonings.</li></ul><p>Cold pressed olive oil also works for <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">deep frying</a>, but you should limit your use of this cooking method because of the excess calories it provides.</p><p>Furthermore, olive oil is still calorie-dense. If you monitor your calorie intake, be sure to use this fat within your daily allotment to avoid unwanted weight gain.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil is a heart-healthy fat for daily cooking and works especially well in dressings, sauces, and dips.</p>The Bottom Line
<p>Cold pressed olive oil may retain more nutrients than olive oils treated with heat.</p><p>It's loaded with healthy fats, vitamins E and K, and several <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">antioxidants</a> and anti-inflammatory compounds. These nutrients may promote brain and heart health, in addition to other benefits.</p><p>You may stand to gain the most if you use cold pressed olive oil in place of other fats, such as lard, <a href="https://www.healthline.com/nutrition/is-butter-bad-for-you" target="_blank">butter</a>, or margarine.</p>From Your Site Articles
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By Franziska Spritzler, RD, CDE
Inflammation can be good or bad depending on the situation.
<p>On one hand, it's your body's natural way of protecting itself when you're injured or sick.</p><p>It can help your body defend itself from illness and stimulate healing.</p><p>On the other hand, chronic, sustained inflammation is linked to an increased risk of diseases like diabetes, heart disease, and obesity.</p><p>Interestingly, the foods you eat can significantly affect inflammation in your body.</p><p>Here are 6 foods that can cause inflammation.</p>
<p> <em>Reposted with permission from <a href="https://www.healthline.com/nutrition/6-foods-that-cause-inflammation" target="_blank">Healthline</a>.</em><em></em></p>
1. Sugar and High-Fructose Corn Syrup
<p>Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet.</p><p>Sugar is 50% glucose and 50% <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you" target="_blank">fructose</a>, while high fructose corn syrup is about 45% glucose and 55% fructose.</p><p>One of the reasons that added sugars are harmful is that they can increase inflammation, which can lead to disease.<span></span></p><p>In one study, mice fed high sucrose diets developed breast cancer that spread to their lungs, partly due to the inflammatory response to sugar.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26729790" target="_blank"><span></span></a></p><p>In another study, the anti-inflammatory effects of omega-3 fatty acids were impaired in mice fed a high sugar diet.</p><p>What's more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance.</p><p>Sugar can also be harmful because it supplies excess amounts of fructose.</p><p>While the small amounts of fructose in fruits and vegetables are fine, consuming large amounts from added sugars is <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad" target="_blank">a bad idea</a>.</p><p>Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease.</p><p>Also, researchers have noted that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease.</p><p>High fructose intake has likewise been shown to increase several inflammatory markers in mice and humans.</p><p>Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.</p><p><strong>Summary</strong></p><p><strong></strong>Consuming a diet high in sugar and high fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effects of omega-3 fatty acids.</p>2. Artificial Trans Fats
<p>Artificial <a href="https://www.healthline.com/nutrition/why-trans-fats-are-bad" target="_blank">trans fats</a> are likely the unhealthiest fats you can eat.</p><p>They're created by adding hydrogen to unsaturated fats, which are liquid, to give them the stability of a more solid fat.</p><p>On ingredient labels, trans fats are often listed as partially hydrogenated oils.</p><p>Most <a href="https://www.healthline.com/nutrition/butter-vs-margarine" target="_blank">margarines</a> contain trans fats, and they are often added to processed foods to extend shelf life.</p><p>Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk.</p><p>In addition to lowering HDL (good) cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease.</p><p>Consuming artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein (CRP).</p><p>In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fat intake.</p><p>In a randomized controlled trial including older women with excess weight, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oils.</p><p>Studies in healthy men and men with elevated cholesterol levels have revealed similar increases in inflammatory markers in response to trans fats.<a href="https://www.ncbi.nlm.nih.gov/pubmed/15159225" target="_blank"></a></p><p>Foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.</p><p><strong>Summary</strong></p><p><strong></strong>Consuming artificial trans fats may increase inflammation and your risk of several diseases, including heart disease.</p>3. Vegetable and Seed Oils
<p>During the 20th century, the consumption of vegetable oils increased by 130% in the United States.</p><p>Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content.</p><p>Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.</p><p>In fact, health professionals recommend eating more <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">omega-3-rich foods</a>, such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s.</p><p>In one study, rats fed a diet with an omega-6 to omega-3 ratio of 20:1 had much higher levels of inflammatory markers than those fed diets with ratios of 1:1 or 5:1.</p><p>However, evidence that a high intake of omega-6 fatty acids increases inflammation in humans is currently limited.</p><p>Controlled studies show that linoleic acid, the most common dietary omega-6 acid, does not affect inflammatory markers.</p><p>More research is needed before any conclusions can be made.</p><p><a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad" target="_blank">Vegetable and seed oils</a> are used as cooking oils and are a major ingredient in many processed foods.</p><p><strong>Summary</strong></p><p><strong></strong>Some studies suggest that vegetable oil's high omega-6 fatty acid content may promote inflammation when consumed in high amounts. However, the evidence is inconsistent, and more research is needed.</p>4. Refined Carbohydrates
<p>Carbohydrates have gotten a bad rap.</p><p>However, the truth is that <a href="https://www.healthline.com/nutrition/9-reasons-not-to-fear-carbs" target="_blank">not all carbs</a> are problematic.</p><p>Ancient humans consumed high fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruits.</p><p>However, eating refined carbs may drive inflammation.</p><p><a href="https://www.healthline.com/nutrition/why-refined-carbs-are-bad" target="_blank">Refined carbs</a> have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.</p><p>Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease.</p><p>Refined carbs have a higher glycemic index (GI) than unprocessed ones. High GI foods raise blood sugar more rapidly than low GI foods.</p><p>In one study, older adults who reported the highest intake of high GI foods were 2.9 times more likely to die of an inflammatory disease like chronic obstructive pulmonary disease (COPD).</p><p>In a controlled study, young, healthy men who ate 50 grams of refined carbs in the form of white bread experienced higher blood sugar levels and increases in levels of a particular inflammatory marker.</p><p>Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.</p><p><strong>Summary</strong></p><p><strong></strong>High fiber, unprocessed carbs are healthy, but refined carbs raise blood sugar levels and promote inflammation that may lead to disease.</p>5. Excessive Alcohol
<p>Moderate <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a> consumption has been shown to provide some health benefits.</p><p>However, higher amounts can lead to severe problems.</p><p>In one study, levels of the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP levels increased.</p><p>People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called <a href="https://www.healthline.com/nutrition/is-leaky-gut-real" target="_blank">"leaky gut"</a> — can drive widespread inflammation that leads to organ damage.</p><p>To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.</p><p><strong>Summary</strong></p><p><strong></strong>Heavy alcohol consumption may increase inflammation and lead to a "leaky gut" that drives inflammation throughout your body.</p>6. Processed Meat
<p>Consuming <a href="https://www.healthline.com/nutrition/why-processed-meat-is-bad" target="_blank">processed meat</a> is associated with an increased risk of heart disease, diabetes, and stomach and colon cancer.<span></span></p><p>Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky.</p><p>Processed meat contains more <a href="https://www.healthline.com/nutrition/advanced-glycation-end-products" target="_blank">advanced glycation end products</a> (AGEs) than most other meats.</p><p>AGEs are formed by cooking meats and some other foods at high temperatures. They are known to cause inflammation.</p><p>Of all the diseases linked to processed meat consumption, its association with colon cancer is the strongest.</p><p>Although many factors contribute to colon cancer, one mechanism is believed to be colon cells' inflammatory response to processed meat.<a href="https://www.ncbi.nlm.nih.gov/pubmed/25849747" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Processed meat is high in inflammatory compounds like AGEs, and its strong association with colon cancer may partly be due to an inflammatory response.</p>The Bottom Line
<p>Inflammation can occur in response to many triggers, some of which are hard to prevent, including pollution, injury, or sickness.</p><p>However, you have much more control over factors like your <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101" target="_blank">diet</a>.</p><p>To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it and eating <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">anti-inflammatory foods</a>.</p>From Your Site Articles
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Fish Oil Supplements Have No Effect on Anxiety and Depression, New Study Suggests
06 November 2019
Health + Wellness
Fish oil is among the most popular natural products used by American adults. Natesh Ramasamy / Flickr
Omega-3 fats found in common fish oil supplements may have little or no effect on depression and anxiety, according to a new study published in the British Journal of Psychiatry.
<p>Fish oil is among the most popular natural products used by American adults with nearly 19 million turning to fish oil, omega-3 or fatty acid supplements to combat heart disease, rheumatoid arthritis, dry eye symptoms and mental health effects, reports the National Center for Complementary and Integrative Health. However, the evidence of its effectiveness is largely inconclusive. Consuming omega-3 fats has long been touted as protection against — and in some cases reversal of — a number of conditions, including anxiety and depression, according to <a href="https://medicalxpress.com/news/2019-11-fish-oil-supplements-effect-anxiety.html" target="_blank">Medical Express</a>.</p><p>But a systematic review of dozens of trial experiments found suggests the opposite. To come to their conclusions, researchers at the University of East Anglia in England analyzed 31 trials of adults both with and without depression and anxiety. More than 41,000 study participants were randomized to either consume more fish oils or maintain their usual intake for at least six months.</p><p>"Our previous research has shown that long-chain omega-3 supplements, including fish oils, do not protect against conditions such as heart disease, stroke, diabetes or death," <a href="https://medicalxpress.com/news/2019-11-fish-oil-supplements-effect-anxiety.html" target="_blank">said</a> lead study author Lee Hooper. "This large systematic review included information from many thousands of people over long periods. Despite all this information, we don't see protective effects.</p><p>Hopper added that the most trustworthy "studies consistently showed little or no effect of long-chain omega-3 fats on depression or anxiety" and that such supplements should not be encouraged as treatment.</p><p>That's not to say that there are no health benefits to consuming fish oils. Study co-author Katherine Dean says that oily fish can be a "very nutritious" food when consumed as part of a balanced diet. Omega-3 is a type of fat and small amounts are necessary for health, notes <a href="https://www.technologynetworks.com/neuroscience/news/fish-oil-supplements-prove-ineffective-for-depression-anxiety-326850" target="_blank">Technology Networks</a>. A recent report investigated by <a href="https://www.nytimes.com/2019/11/01/style/self-care/fish-oil-benefits.html" target="_blank">The New York Times</a> found that fish oil supplements may have benefits in at-risk and subset populations, but may be moot in otherwise healthy groups.</p><p>"We found that there is no demonstrable value in people taking omega-3 oil supplements for the prevention or treatment of depression and anxiety," said Dean. "Considering the environmental concerns about industrial fishing and the impact it is having on fish stocks and <a href="http://www.ecowatch.com/tag/plastic-pollution">plastic pollution</a> in the <a href="http://www.ecowatch.com/tag/oceans">oceans</a>, it seems unhelpful to continue to swallow fish oil tablets that give no benefit."</p><p>In June, the <a href="https://www.fda.gov/food/cfsan-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and" target="_blank">U.S. Food and Drug Administration</a> announced that it did "not intend to object to the use of certain qualified health claims stating that consuming ... omega-3 fatty acids in food or dietary supplements may reduce the risk of hypertension and coronary heart disease," leaving the supplements largely unregulated at a federal level.</p>
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<p>However, up to 50% of the world's population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D.</p><p>This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.</p><p>The recommended daily value (DV) is 800 IU (20 mcg) of vitamin D per day from foods.<a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank"></a></p><p>If you don't get enough sunlight, your intake should likely be closer to 1,000 IU (25 mcg) per day.</p><p>Here are 7 healthy foods that are high in vitamin D.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d" target="_blank">Healthline</a></em><em>.</em></p>
1. Salmon
<p><a href="https://www.healthline.com/nutrition/11-benefits-of-salmon" target="_blank">Salmon</a> is a popular fatty fish and great source of vitamin D.</p><p>According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients" target="_blank"></a></p><p>Whether the salmon is <a href="https://www.healthline.com/nutrition/wild-vs-farmed-salmon" target="_blank">wild or farmed</a> can make a big difference.</p><p>On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.</p><p>However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.</p><p><strong>Summary</strong></p><p><strong></strong>Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That's 124% and 32% of the DV, respectively.</p>2. Herring and Sardines
<p>Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.</p><p>This small fish is also one of the best sources of vitamin D.</p><p>Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/nutrients" target="_blank"></a></p><p>If fresh fish isn't your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.</p><p>However, pickled herring also contains a high amount of <a href="https://www.healthline.com/nutrition/how-much-sodium-per-day" target="_blank">sodium</a>, which some people consume too much of.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/337675/nutrients" target="_blank"></a></p><p>Canned <a href="https://www.healthline.com/health/food-nutrition/are-sardines-good-for-you" target="_blank">sardines</a> are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/337774/nutrients" target="_blank"></a></p><p>Other types of <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fatty fish</a> are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.</p>3. Cod Liver Oil
<p>Cod liver oil is a popular supplement. If you don't like fish, taking <a href="https://www.healthline.com/nutrition/9-benefits-of-cod-liver-oil" target="_blank">cod liver oil</a> can be key to obtaining certain nutrients that are unavailable in other sources.</p><p>It's an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat <a href="https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms" target="_blank">deficiency</a> in children.</p><p>Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.</p><p>Therefore, be cautious with cod liver oil, making sure to not take too much.</p><p>In addition, cod liver oil is high in <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acids</a>, which many people are deficient in.</p><p><strong>Summary</strong></p><p><strong></strong>Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.</p>4. Canned Tuna
<p>Many people enjoy <a href="https://www.healthline.com/nutrition/canned-food-good-or-bad" target="_blank">canned</a> tuna because of its flavor and easy storage methods.</p><p>It's also usually cheaper than buying fresh fish.</p><p>Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV.</p><p>It's also a good source of niacin and <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a>.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173708/nutrients" target="_blank"></a></p><p>Unfortunately, canned tuna contains <a href="https://www.healthline.com/nutrition/mercury-content-of-fish" target="_blank">methylmercury</a>, a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems.</p><p>However, some types of fish pose less risk than others. For instance, light tuna is typically a better choice than white tuna — it's considered safe to eat up to 6 ounces (170 grams) per week.</p><p><strong>Summary</strong></p><p><strong></strong>Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.</p>5. Egg Yolks
<p>People who don't eat fish should know that seafood is not the only source of vitamin D. <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">Whole eggs</a> are another good source, as well as a wonderfully nutritious food.</p><p>While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk.</p><p>One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.</p><p>Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. When given the same feed, <a href="https://www.healthline.com/nutrition/pastured-vs-omega-3-vs-conventional-eggs" target="_blank">pasture-raised</a> chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.</p><p>Additionally, eggs from chickens given vitamin-D-enriched feed may have up to 6,000 IU of vitamin D per yolk. That's a whopping 7 times the DV.<span></span></p><p>Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.</p><p><strong>Summary</strong></p><p><strong></strong>Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.</p>6. Mushrooms
<p>Excluding fortified foods, <a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you" target="_blank">mushrooms</a> are the only good plant source of vitamin D.</p><p>Like humans, mushrooms can synthesize this vitamin when exposed to UV light.</p><p>However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.</p><p>Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as <a href="https://www.healthline.com/nutrition/vitamin-d2-vs-d3" target="_blank">vitamin D3</a>.</p><p>Nonetheless, <a href="https://www.healthline.com/nutrition/edible-mushrooms" target="_blank">wild mushrooms</a> are excellent sources of vitamin D2. In fact, some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving — nearly three times the DV.<a href="http://www.sciencedirect.com/science/article/pii/S027869151300118X" target="_blank"></a></p><p>On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.</p><p>However, certain brands are treated with ultraviolet (UV light). These mushrooms can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).<a href="http://www.sciencedirect.com/science/article/pii/S027869151300118X" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.</p>7. Fortified Foods
<p>Natural sources of vitamin D are limited, especially if you're vegetarian or don't like fish.</p><p>Fortunately, some food products that don't naturally contain vitamin D are fortified with this nutrient.</p><p><strong>Cow's Milk</strong></p><p>Cow's milk, the most commonly consumed type of <a href="https://www.healthline.com/nutrition/whole-vs-skim-milk" target="_blank">milk</a>, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173432/nutrients" target="_blank"></a></p><p>In several countries, cow's milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV.</p><p><strong>Soy Milk</strong></p><p>Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of <a href="https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants" target="_blank">not getting enough</a>.</p><p>For this reason, plant-based <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">milk substitutes</a> like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow's milk.</p><p>One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV.</p><p><strong>Orange Juice</strong></p><p>Around 75% of people worldwide are <a href="https://www.healthline.com/nutrition/lactose-intolerance-101" target="_blank">lactose intolerant</a>, and another 2–3% have a milk allergy.</p><p>For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.</p><p>One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169101/nutrients" target="_blank"></a></p><p><strong>Cereal and Oatmeal</strong></p><p>Certain cereals and instant <a href="https://www.healthline.com/nutrition/9-benefits-oats-oatmeal" target="_blank">oatmeal</a> are also fortified with vitamin D.</p><p>Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/340558/nutrients" target="_blank"></a></p><p>Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.</p><p><strong>Summary</strong></p><p><strong></strong>Foods such as cow's milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.</p>Vitamin D and Calcium
<p>Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity.<a href="https://www.ncbi.nlm.nih.gov/pubmed/17913228" target="_blank"></a></p><p>Getting enough of both vitamin D and <a href="https://www.healthline.com/health/8-fast-facts-about-calcium" target="_blank">calcium</a> is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335887/" target="_blank"><span></span></a></p><p>Children and adults aged 1–70 need approximately 600 IU of vitamin D per day, and it can come from a combination of food sources and <a href="https://www.healthline.com/nutrition/vitamin-d-from-sun" target="_blank">sunlight</a>. Meanwhile, adults over 70 should aim for at least 800 IU (20 mcg) of vitamin D per day.<a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank"></a></p><p>The daily value (DV), a rating system used on the labels of packaged food, is 800 IU per day.</p><p>Calcium needs also vary by age. Children aged 1–8 require about 2,500 mg of calcium daily, and those ages 9–18 need approximately 3,000 mg daily.</p><p>Adults ages 19–50 generally require about 2,500 mg daily, which decreases to 2,000 mg daily for those over age 50.<a href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis. </p>The Bottom Line
<p>Spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.</p><p>Getting enough from your diet alone may be difficult, but not impossible.</p><p>The foods listed in this article are some of the top sources of <a href="https://www.healthline.com/nutrition/9-reasons-to-optimize-vitamin-d-levels" target="_blank">vitamin D</a> available.</p><p>Eating plenty of these vitamin-D-rich foods is a great way to make sure you <a href="https://www.healthline.com/nutrition/how-much-vitamin-d-to-take" target="_blank">get enough</a> of this important nutrient.</p>From Your Site Articles
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<p>Research has shown that they're particularly effective at reducing hunger and aiding weight loss.</p><p>They've also been associated with decreased blood pressure and LDL (bad) cholesterol levels, as well as increased HDL (good) cholesterol.</p><p>What's more, low carb diets have been found to improve blood sugar control in those with type 2 diabetes.</p><p>Low carb diets typically provide less than 130 grams of carbs per day, while very low carb diets typically provide 20–50 grams of carbs per day.</p><p>However, some very low carb diets can be low in fiber, a nutrient that's important for digestive, heart, and gut health.</p><p>In fact, studies estimate that only 5% of American adults — independent of whether they eat low carb or not — meet the recommended 25–38 grams of fiber per day.</p><p>Fortunately, if you follow a low carb diet and are worried about your fiber intake, several tasty foods are both low in carbs and high in fiber.</p><p>Here are 14 healthy high fiber, low carb foods.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/high-fiber-low-carb-foods" target="_blank">Healthline</a></em><em>.</em></p><br/>
1. Flax Seeds
<p><a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds" target="_blank">Flax seeds</a> are small oil seeds that are packed with nutrients.</p><p>In particular, they're good sources of omega-3 fatty acids, fiber, and antioxidants. They're also low in digestible <a href="https://www.healthline.com/nutrition/net-carbs" target="_blank">net carbs</a> — the total grams of carbs minus the grams of fiber.</p><p>Notably, flax seeds have a lower ratio of omega-6 to omega-3 than most other oil seeds. This is important, as a lower omega-6 to omega-3 ratio has been associated with a reduced risk of several chronic diseases.</p><p>Flax seeds are easily incorporated into your diet and should be ground to reap all their potential health benefits.<a href="https://www.ncbi.nlm.nih.gov/pubmed/18689552" target="_blank"><span></span></a></p><blockquote>Two tablespoons (14 grams) of ground flax seeds provide 4 grams of fiber and 0 grams of net carbs.<br></blockquote>2. Chia Seeds
<p>hough small in size, chia seeds are rich in several nutrients.</p><p>In addition to being high in fiber, protein, and several vitamins and minerals, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> are one of the best-known plant sources of omega-3 fatty acids.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/" target="_blank"><span></span></a></p><p>Chia seeds can be sprinkled <a href="https://www.healthline.com/nutrition/healthy-salad-toppings" target="_blank">atop salads</a> and yogurt or added to smoothies.</p><p>They also absorb liquids well, turning into a gel that can be used as a vegan egg replacement or thickener for sauces and jellies.</p><blockquote>Two tablespoons (30 grams) of chia seeds provide 11 grams of fiber and 2 grams of net carbs.<br></blockquote>3. Avocado
<p>High in healthy fats, avocados have a unique buttery texture.</p><p>Technically a fruit, <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado" target="_blank">avocados</a> are typically consumed as a vegetable and can be added to a variety of dishes.</p><p>In addition to being rich in monounsaturated fats, avocados are a good source of fiber, folate, potassium, and vitamins K and C.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/341528/nutrients" target="_blank"></a></p><blockquote>One small (136 grams) avocado provides 9 grams of fiber and 3 grams of net carbs.<br></blockquote>4. Almonds
<p>Almonds are among the world's most popular tree nuts.</p><p>Great for snacking, they're highly nutritious and rich in healthy fats, antioxidants, and essential vitamins and minerals, including vitamin E, manganese, and magnesium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank"></a></p><p>As they're also a good source of fiber and protein, <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" target="_blank">almonds</a> may help increase feelings of fullness and aid weight loss.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24084509" target="_blank"><span></span></a></p><blockquote>One ounce (28 grams) of raw almonds provides 4 grams of fiber and 3 grams of net carbs.<br></blockquote>5. Unsweetened Coconut Meat
<p><a href="https://www.healthline.com/nutrition/coconut-meat" target="_blank">Coconut meat</a> is the white flesh inside a coconut.</p><p>It's often sold shredded and can be added to desserts, granola bars, and breakfast foods for added texture.</p><p>Coconut meat is <a href="https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods" target="_blank">high in healthy fats</a> and fiber, while being moderate in carbs and protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170170/nutrients" target="_blank"></a></p><p>It's also rich in several important minerals, particularly copper and manganese. Copper aids bone formation and heart health, while manganese is essential for fat metabolism and enzyme function.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907490/" target="_blank"><span></span></a></p><blockquote>One ounce (28 grams) of shredded, unsweetened coconut meat provides 5 grams of fiber and 2 grams of net carbs.<br></blockquote>6. Blackberries
<p>Sweet and tart, <a href="https://www.healthline.com/health/benefits-of-blackberries" target="_blank">blackberries</a> are a delicious summer fruit.</p><p>They're also incredibly nutritious, with just 1 cup (140 grams) boasting more than 30% of the Daily Value (DV) for vitamin C.</p><p>Berries are among the most <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">antioxidant-rich fruits</a>. Regular intake has been associated with a reduced risk of chronic inflammation, heart disease, and certain forms of cancer.</p><p>Additionally, a 1-week study in 27 men with excess weight or obesity on a high fat diet found that eating blackberries daily increased fat burning and insulin sensitivity.</p><blockquote>One cup (140 grams) of blackberries provides 7 grams of fiber and 6 grams of net carbs.<br></blockquote>7. Raspberries
<p>Another sweet yet tart summer fruit, <a href="https://www.healthline.com/nutrition/raspberry-nutrition" target="_blank">raspberries</a> are best enjoyed shortly after purchasing.</p><p>Low in calories, they're also surprisingly high in several essential vitamins and minerals. In fact, just 1 cup (140 grams) provides more than 50% of the DV for vitamin C and 41% of the DV for manganese.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients" target="_blank"></a></p><p>Similarly to blackberries, raspberries are rich in disease-protecting antioxidants. They can be eaten as a snack, baked into desserts, and added to yogurt parfaits or overnight oats.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26501271" target="_blank"><span></span></a></p><blockquote>One cup (140 grams) of raspberries provides 9 grams of fiber and 8 grams of net carbs.<br></blockquote>8. Pistachios
<p>Humans have been eating pistachios since 6000 BC.<span></span></p><p>While technically a fruit, <a href="https://www.healthline.com/nutrition/9-benefits-of-pistachios" target="_blank">pistachios</a> are culinarily used as a nut.</p><p>With their vibrant green color and distinctive flavor, pistachios are popular in many dishes, including desserts, such as ice creams and cakes.</p><p>Nutritionally, they're high in healthy fats and vitamin B6, an essential vitamin that aids blood sugar regulation and the formation of hemoglobin.</p><blockquote>One ounce (28 grams) of shelled pistachios provides 3 grams of fiber and 5 grams of net carbs.<br></blockquote>9. Wheat Bran
<p><a href="https://www.healthline.com/nutrition/wheat-bran" target="_blank">Wheat bran</a> is the hard outer coating of the wheat kernel.</p><p>While it's found naturally in whole grains, it can also be purchased on its own to add texture and a nutty flavor to foods like baked goods, smoothies, yogurt, soups, and casseroles.</p><p>Wheat bran is rich in several important vitamins and minerals, with 1/2 cup (30 grams) providing 41% of the DV for selenium and more than 140% of the DV for manganese.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169722/nutrients" target="_blank"></a></p><p>Although, perhaps what it's best known for is its impressive amount of <a href="https://www.healthline.com/health/soluble-vs-insoluble-fiber" target="_blank">insoluble fiber</a>, a nutrient that can help treat constipation and promote regular bowel movements.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507301/" target="_blank"></a></p><blockquote>A 1/4-cup (15-gram) serving of wheat bran provides 6 grams of fiber and 4 grams of net carbs.<br></blockquote>10. Cauliflower
<p><a href="https://www.healthline.com/nutrition/benefits-of-cauliflower" target="_blank">Cauliflower</a> is a popular item on low carb diets, as it can be riced for a grain substitute or even made into a low carb pizza crust.</p><p>Part of the <em>Brassica</em> family, cauliflower is a cruciferous vegetable that's low in calories and carbs yet high in fiber, vitamins, and minerals.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/597932/nutrients" target="_blank"></a></p><p>It's also a good source of <a href="https://www.healthline.com/nutrition/what-is-choline" target="_blank">choline</a>, which is important for brain and liver health, as well as metabolism and DNA synthesis.</p><blockquote>One cup (85 grams) of chopped cauliflower provides 2 grams of fiber and 2 grams of net carbs.<br></blockquote>11. Broccoli
<p><a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">Broccoli</a> is a popular cruciferous vegetable that's high in several important nutrients.</p><p>In addition to being low in calories, it's high in fiber and several essential vitamins and minerals, including folate, potassium, and vitamins C and K.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342297/nutrients" target="_blank"></a></p><p>It also boasts more protein than many other vegetables.</p><p>While it can be enjoyed cooked or raw, research shows that steaming it provides the greatest health benefits.</p><blockquote>One cup (71 grams) of raw broccoli florets provides 2 grams of fiber and 3 grams of net carbs.<br></blockquote>12. Asparagus
<p>A popular springtime vegetable, <a href="https://www.healthline.com/nutrition/asparagus-benefits" target="_blank">asparagus</a> comes in several colors, including green, purple, and white.</p><p>It's low in calories yet <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">high in vitamin K</a>, providing 46% of the DV in 1 cup (134 grams). The same serving also packs 17% of the DV for folate, which is vital during pregnancy and helps with cell growth and DNA formation.</p><p>While it's usually cooked, raw asparagus can add a pleasant crunch to salads and veggie platters.</p><blockquote>One cup (134 grams) of raw asparagus provides 3 grams of fiber and 2 grams of net carbs.<br></blockquote>13. Eggplant
<p>Also known as aubergines, <a href="https://www.healthline.com/nutrition/eggplant-benefits" target="_blank">eggplants</a> are used in many dishes around the world.</p><p>They add a unique texture to dishes and contain very few calories.</p><p>They're also a good source of fiber and several vitamins and minerals, including manganese, folate, and potassium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients" target="_blank"></a></p><blockquote>One cup (82 grams) of raw, cubed eggplant provides 3 grams of fiber and 2 grams of net carbs.<br></blockquote>14. Purple Cabbage
<p>Also referred to as red cabbage, <a href="https://www.healthline.com/nutrition/purple-cabbage" target="_blank">purple cabbage</a> is a nutritious way to add a pop of color to your dishes.</p><p>While it tastes similar to green cabbage, the purple variety is higher in plant compounds that have been linked to health benefits, such as improved heart and bone health, reduced inflammation, and protection against certain forms of cancer.</p><p>Purple cabbage is also low in carbs, high in fiber, and an excellent source of vitamins C and K.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342603/nutrients" target="_blank"></a></p><blockquote>One cup (89 grams) of chopped red cabbage provides 2 grams of fiber and 5 grams of net carbs.<br></blockquote>The Bottom Line
<p>Whether you're interested in <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a> or lowering your blood sugar levels, eating fewer carbs can have numerous health benefits.</p><p>And despite what you might think, you can reduce your carb intake while getting enough fiber.</p><p>In fact, many low carb, high fiber foods are healthy and incredibly delicious.</p>From Your Site Articles
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By Atli Arnarson, PhD
Your eyesight is probably the most important of your five senses.
<p>Eye health goes hand-in-hand with general health, but a few nutrients are especially important for your eyes.</p><p>These nutrients help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.</p><p>Here are 8 nutrients that benefit your eyes.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/8-nutrients-for-eyes" target="_blank">Healthline</a>.</em><em></em></p>
Overview of Common Eye Diseases
<p>Your risk of developing an eye disease increases as you get older. The most common eye diseases include:</p><ul> <li><strong>Cataracts.</strong> A condition in which your eyes become clouded. Age-related cataracts are a leading cause of vision impairment and blindness around the world.</li></ul><ul> <li><strong>Diabetic retinopathy.</strong> Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina.</li></ul><ul> <li><strong>Dry eye disease.</strong> A condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems.</li></ul><ul> <li><strong>Glaucoma.</strong> A group of diseases characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness.</li></ul><ul><li><strong>Macular degeneration.</strong> The macula is the central part of your retina. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries.</li></ul><p>Although your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role.</p><p><strong>Summary</strong></p><p><strong></strong>The most common eye conditions include cataracts, macular degeneration, glaucoma, and diabetic retinopathy. Your risk of developing these diseases depends on your age, genetics, chronic diseases, and lifestyle.</p>1. Vitamin A
<p><a href="https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms" target="_blank">Vitamin A deficiency</a> is one of the most common causes of blindness in the world (<a href="https://www.ncbi.nlm.nih.gov/pubmed/3090484" target="_blank">1 Trusted Source</a>).</p><p>This vitamin is essential for maintaining your eyes' light-sensing cells, also known as photoreceptors.</p><p>If you don't consume enough vitamin A, you may experience night blindness, dry eyes, or even more serious conditions, depending on the severity of your deficiency (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936686/" target="_blank">2 Trusted Source</a>).</p><p>Vitamin A is only found in animal-derived foods. The <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-a" target="_blank">richest dietary sources</a> include liver, egg yolks, and dairy products.</p><p>However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables.</p><p>Provitamin A carotenoids provide around 30% of people's vitamin A requirements, on average. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20200262" target="_blank">3 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin A deficiency may lead to night blindness and dry eyes. Vitamin A is only found in animal-derived foods, but your body can convert certain plant-based carotenoids into vitamin A.</p>2–3. Lutein and Zeaxanthin
<p><a href="https://www.healthline.com/nutrition/lutein-and-zeaxanthin" target="_blank">Lutein and zeaxanthin</a> are yellow carotenoid antioxidants known as macular pigments.</p><p>They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball.</p><p>Lutein and zeaxanthin function as a natural sunblock. They're thought to play a central role in protecting your eyes against harmful <a href="https://www.healthline.com/nutrition/block-blue-light-to-sleep-better/" target="_blank">blue light</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/11880589" target="_blank">4 Trusted Source</a>).</p><p>Controlled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27420092" target="_blank">5 Trusted Source</a>).</p><p>One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD.</p><p>The researchers also discovered that those with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration, compared to those with the lowest intake (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7933422" target="_blank">6 Trusted Source</a>).</p><p>However, the evidence is not entirely consistent. One meta-analysis of six observational studies suggests that lutein and zeaxanthin only protect against late-stage AMD — not its early development stages (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21899805" target="_blank">7 Trusted Source</a>).</p><p>Lutein and zeaxanthin usually occur together in foods. Spinach, swiss chard, kale, parsley, pistachios, and green peas are among the best sources (<a href="https://ndb.nal.usda.gov/ndb/search/list" target="_blank">8 Trusted Source</a>).</p><p>What's more, egg yolks, sweet corn, and red grapes may also be high in lutein and zeaxanthin (<a href="https://www.ncbi.nlm.nih.gov/pubmed/9828775" target="_blank">9 Trusted Source</a>).</p><p>In fact, egg yolks are considered one of the best sources due to their high fat content. Carotenoids are better absorbed when eaten with fat, so it's best to add some <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado/" target="_blank">avocado</a> or healthy oils to your leafy vegetable salad (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23571649" target="_blank">10 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/15277161" target="_blank">11 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10702576" target="_blank">12 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>A high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts.</p>4. Omega-3 Fatty Acids
<p>The long-chain <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3/" target="_blank">omega-3 fatty acids</a> EPA and DHA are important for eye health.</p><p>DHA is found in high amounts in your retina, where it may help maintain eye function. It's also important for brain and eye development during infancy. Thus, DHA deficiency can impair vision, especially in children (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18789910" target="_blank">13 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18326591" target="_blank">14 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/6348799" target="_blank">15 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/15555528" target="_blank">16 Trusted Source</a>).</p><p>Evidence also shows that <a href="https://www.healthline.com/nutrition/omega-3-supplement-guide/" target="_blank">taking omega-3 supplements</a> may benefit those with dry eye disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27817918" target="_blank">17 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21045648" target="_blank">18 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25193932" target="_blank">19 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/16210721" target="_blank">20 Trusted Source</a>).</p><p>One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21045648" target="_blank">18 Trusted Source</a>).</p><p>Omega-3 fatty acids may also help prevent other eye diseases. A study in middle-aged and older adults with diabetes found that taking at least 500 mg of long-chain omega-3s daily may reduce the risk of diabetic retinopathy (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27541690" target="_blank">21 Trusted Source</a>).</p><p>In contrast, omega-3 fatty acids are not an effective treatment for AMD (<a href="http://www.cochrane.org/CD010015/EYES_omega-3-fatty-acids-for-preventing-and-slowing-the-progression-of-age-related-macular-degeneration" target="_blank">22</a>).</p><p>The best dietary source of EPA and DHA is oily fish. Additionally, omega-3 supplements derived from fish or microalgae are widely available.</p><p><strong>Summary</strong></p><p><strong></strong>Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish or supplements may reduce your risk of several eye diseases — especially dry eyes.</p>5. Gamma-Linolenic Acid
<p>Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in small amounts in the modern diet.</p><p>Unlike many other omega-6 fatty acids, GLA appears to have <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101/" target="_blank">anti-inflammatory</a> properties (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17168669" target="_blank">23 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/19842026" target="_blank">24 Trusted Source</a>).</p><p>The richest sources of GLA are evening primrose oil and starflower oil.</p><p>Some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease.</p><p>One randomized controlled study gave women with dry eyes a daily dose of evening primrose oil with 300 mg of GLA. The study noted that their symptoms improved over a 6-month period (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18313350" target="_blank">25 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>GLA, which is found in high amounts in evening primrose oil, may reduce symptoms of dry eye disease.</p>6. Vitamin C
<p>Your eyes require high amounts of antioxidants — more so than many other organs.</p><p>The antioxidant <a href="https://www.healthline.com/nutrition/vitamin-c-benefits" target="_blank">vitamin C</a> appears to be especially important, although controlled studies on its role in eye health are lacking.</p><p>The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. The aqueous humor is the liquid that fills the outermost part of your eye.</p><p>The levels of vitamin C in the aqueous humor are directly proportional to its dietary intake. In other words, you can increase its concentration by taking supplements or eating <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">foods rich in vitamin C</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/1914507" target="_blank">26 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/2401346" target="_blank">27 Trusted Source</a>).</p><p>Observational studies show that people with cataracts tend to have a low antioxidant status. They also indicate that people who take vitamin C supplements are less likely to get cataracts (<a href="https://www.ncbi.nlm.nih.gov/pubmed/1993036" target="_blank">28 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/1985409" target="_blank">29 Trusted Source</a>).</p><p>While vitamin C appears to play a protective role in your eyes, it's unclear whether supplements provide added benefits for those who aren't deficient.</p><p>High amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, <a href="https://www.healthline.com/nutrition/8-benefits-of-guavas/" target="_blank">guavas</a>, kale, and broccoli (<a href="http://nutritiondata.self.com/foods-000101000000000000000-w.html" target="_blank">30</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin C is necessary for your eye health, and getting enough of this antioxidant may protect against cataracts.</p>7. Vitamin E
<p><a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-e" target="_blank">Vitamin E</a> is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation.</p><p>Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15555528" target="_blank">16 Trusted Source</a>).</p><p>Although severe vitamin E deficiency may lead to retinal degeneration and blindness, it's unclear whether supplements provide any additional benefits if you're already getting enough from your diet (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7796601" target="_blank">31 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24790736" target="_blank">32 Trusted Source</a>).</p><p>One analysis suggests that consuming more than 7 mg of vitamin E daily may reduce your risk of age-related cataracts by 6% (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25591715" target="_blank">33 Trusted Source</a>).</p><p>In contrast, randomized controlled studies indicate that vitamin E supplements do not slow or prevent the progression of cataracts (<a href="http://www.cochrane.org/CD004567/EYES_antioxidant-vitamins-for-preventing-and-slowing-the-progression-of-age-related-cataract" target="_blank">34</a>).</p><p>The best dietary sources of vitamin E include <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds/" target="_blank">almonds</a>, sunflower seeds, and vegetable oils like flaxseed oil (<a href="http://nutritiondata.self.com/foods-000103000000000000000-w.html" target="_blank">35</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin E deficiency may lead to visual degeneration and blindness. For those who aren't deficient, supplements probably won't provide an added benefit.</p>8. Zinc
<p>Your eyes contain high levels of zinc (<a href="https://www.ncbi.nlm.nih.gov/pubmed/6755784" target="_blank">36 Trusted Source</a>).</p><p><a href="https://www.healthline.com/nutrition/zinc" target="_blank">Zinc</a> is a part of many essential enzymes, including superoxide dismutase, which functions as an antioxidant.</p><p>It also appears to be involved in the formation of visual pigments in your retina. For this reason, zinc deficiency may lead to night blindness (<a href="https://www.ncbi.nlm.nih.gov/pubmed/6774607" target="_blank">37 Trusted Source</a>).</p><p>In one study, older adults with early macular degeneration were given zinc supplements. Their macular deterioration slowed, and they maintained their visual sharpness better than those who received a placebo (<a href="https://www.ncbi.nlm.nih.gov/pubmed/3277606" target="_blank">38 Trusted Source</a>).</p><p>However, further studies are needed before strong conclusions can be reached.</p><p>Natural <a href="https://www.healthline.com/nutrition/best-foods-high-in-zinc" target="_blank">dietary sources</a> of zinc include oysters, meat, pumpkin seeds, and peanuts (<a href="http://nutritiondata.self.com/foods-000124000000000000000-w.html" target="_blank">39</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Zinc plays an important role in eye function. One study suggests that supplements may slow the early development of macular degeneration in older adults.</p>The Bottom Line
<p>Healthy lifestyle habits, such as a wholesome diet and regular exercise, may help prevent many chronic diseases — including eye conditions.</p><p>Getting enough of the nutrients listed above may help reduce your risk. Other <a href="https://www.healthline.com/nutrition/eye-vitamins" target="_blank">vitamins</a> may also play a role in eye health.</p><p>However, don't neglect the rest of your body. A diet that keeps your <a href="https://www.healthline.com/nutrition/healthy-eating-for-beginners/" target="_blank">whole body healthy</a> will likely keep your eyes healthy, too.</p>
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Omega-3 fats are among the most studied nutrients.
They're abundant in foods like walnuts, seafood, fatty fish, and certain seed and plant oils. They're subdivided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
<p>Omega-3 fats are renowned for their powerful health benefits, including their potential to fight depression, lower inflammation, and reduce markers of heart disease. Plus, one lesser-known perk is that they may benefit your skin and hair.</p><p>Here are 6 science-based benefits of omega-3s for your skin and hair.</p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/omega-3s-for-skin-and-hair-benefits-2641483902.html?rebelltitem=1#rebelltitem1" data-basename="1-may-protect-against-sun-damage" data-post-id="2641483902" data-published-at="">
<h3 data-role="headline">
1. May Protect Against Sun Damage
</h3>
<p></p><p><a href="https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids" target="_blank">Omega-3s</a> may protect against the sun's harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays.</p><p>Studies have shown that supplementing with a combination of DHA and EPA — two long-chain omega-3s — may reduce the skin's sensitivity to ultraviolet (UV) rays.</p><p>In one small study, participants who consumed 4 grams of EPA for 3 months increased their <a href="https://www.healthline.com/health/food-nutrition/foods-reverse-sun-damage-skin-protection" target="_blank">resistance to sunburns</a> by 136%, while no significant changes were observed in the placebo group.</p><p>In another study, participants who applied EPA- and DHA-rich sardine oil to their skin after UVB exposure experienced around 25% less skin redness, compared with the control group. However, other types of omega-3s did not exert the same effect.<a href="https://www.ncbi.nlm.nih.gov/pubmed/15979259" target="_blank"></a></p><p><span>There's some evidence that omega-3s may also reduce the severity of symptoms of certain photosensitivity disorders, including skin rashes or fluid-filled blisters following UV exposure.</span></p><p>However, there are few studies on this topic, and more research is needed before conclusions can be made.</p><p><strong data-redactor-tag="strong">Summary</strong></p><p><strong data-redactor-tag="strong"></strong>Omega-3s may increase your skin's resistance to sunburns, reduce the severity of skin redness after UV exposure, and alleviate the symptoms of certain photosensitivity disorders. However, more research is needed.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem2" data-id="2" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/omega-3s-for-skin-and-hair-benefits-2641483902.html?rebelltitem=2#rebelltitem2" data-basename="2-may-reduce-acne" data-post-id="2641483902" data-published-at="">
<h3 data-role="headline">
2. May Reduce Acne
</h3>
<p></p><p>A diet rich in omega-3s may help prevent or reduce the severity of <a href="https://www.healthline.com/health/anti-acne-diet" target="_blank">acne</a>.</p><p>Omega-3s have been shown to reduce inflammation, and new evidence suggests that acne may be primarily caused by inflammation. Hence, omega-3s may indirectly fight acne.</p><p>A few studies have reported a decrease in acne lesions when supplementing with omega-3s, either alone or in combination with other nutrients.</p><p><a href="https://www.healthline.com/nutrition/omega-3-supplement-guide" target="_blank">Omega-3 supplements</a> also appear to reduce the side effects of isotretinoin, a drug commonly used to treat severe or resistant acne.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996413/" target="_blank"></a></p><p>However, few studies have observed the effects of omega-3s alone — rather than in combination with other compounds — and effects appear to vary by individual. Thus, more research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3 supplements, taken either alone or in combination with other supplements, may help prevent acne or reduce its severity. However, more research is needed to confirm these effects.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem3" data-id="3" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/omega-3s-for-skin-and-hair-benefits-2641483902.html?rebelltitem=3#rebelltitem3" data-basename="3-may-guard-against-dry-red-or-itchy-skin" data-post-id="2641483902" data-published-at="">
<h3 data-role="headline">
3. May Guard Against Dry, Red, or Itchy Skin
</h3>
<p></p><p>Omega-3s may moisturize the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and <a href="https://www.healthline.com/health/psoriasis-diet" target="_blank">psoriasis</a>.</p><p>That's because omega-3s appear to improve skin barrier function, sealing in moisture and keeping out irritants.</p><p>In one small study, women who consumed around half a teaspoon (2.5 ml) of omega-3-rich <a href="https://www.healthline.com/nutrition/flaxseed-oil-benefits" target="_blank">flaxseed oil</a> daily experienced a 39% increase in skin hydration after 12 weeks. Their skin was also less rough and sensitive than that of those in a placebo group.</p><p>High intake of omega-3s has also been linked to a lower risk of atopic dermatitis in infants and improved psoriasis symptoms in adults. Nonetheless, other studies have been unable to replicate these results.</p><p>The varying dosages and modes of delivery used between studies may partly account for the conflicting findings.</p><p>Hence, more research is needed before strong conclusions can be made.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3s may hydrate your skin and protect it from irritants and skin disorders like atopic dermatitis and psoriasis. However, more studies are needed to confirm these effects.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem4" data-id="4" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/omega-3s-for-skin-and-hair-benefits-2641483902.html?rebelltitem=4#rebelltitem4" data-basename="4-6-other-potential-skin-and-hair-benefits" data-post-id="2641483902" data-published-at="">
<h3 data-role="headline">
4–6. Other Potential Skin and Hair Benefits
</h3>
<p></p><p>Omega-3s may also offer additional benefits.</p><ol class="ee-ol"><li><strong>May accelerate wound healing. </strong>Animal research suggests that omega-3s delivered intravenously or applied topically may quicken wound healing, but human research is needed.</li><li><strong>May reduce the risk of skin cancer. </strong>Diets rich in omega-3s may prevent tumor growth in animals. However, research in humans is needed to confirm this.</li><li><strong>May boost hair growth and reduce hair loss. </strong>Test-tube and animal studies suggest that omega-3s may <a href="https://www.healthline.com/nutrition/foods-for-hair-growth" target="_blank">boost hair growth</a>. More studies on the effects of omega-3s on hair growth and loss in humans are needed.</li></ol><p>It's important to note that only a small number of studies have investigated these benefits in humans. Plus, the studies often used multiple supplements at once, making it difficult to isolate the effects of omega-3s from those of other supplements. Hence, more studies are needed.</p><p><strong>Summary</strong></p><p><strong></strong>Omega-3s may accelerate wound healing, boost hair growth, reduce hair loss, and even lower your risk of skin cancer. That said, more studies are needed to confirm these benefits.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem5" data-id="5" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/omega-3s-for-skin-and-hair-benefits-2641483902.html?rebelltitem=5#rebelltitem5" data-basename="the-bottom-line" data-post-id="2641483902" data-published-at="">
<h3 data-role="headline">
The Bottom Line
</h3>
<p></p><p>Omega-3s are healthy fats found in fish, seafood, and plant foods like walnuts, flax seeds, hemp seeds, and chia seeds.</p><p>In addition to their powerful <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">health benefits</a>, these fats may benefit your hair and skin. Though research is limited, they appear to boost your skin's resistance to sunburns, reduce acne, and protect against dry, red, and itchy skin.</p><p>All in all, these healthy fats are an easy and worthy addition to your diet, as they not only benefit your hair and skin but also your overall health.</p><p></p>
</div><p></p><p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair" target="_blank">Healthline</a>.</em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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By Franziska Spritzler, RD, CDE
Eating nutritious foods can improve your health and energy levels.
<p>Surprisingly, the <em>way</em> you cook your food has a major effect on the amount of nutrients it contains.</p><p>This article explores how various cooking methods affect the nutrient content of foods.</p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/how-does-cooking-affect-food-2642501577.html?rebelltitem=1#rebelltitem1" data-basename="nutrient-content-is-often-altered-during-cooking" data-post-id="2642501577" data-published-at="">
<h3 data-role="headline">
Nutrient Content is Often Altered During Cooking
</h3>
<p></p><p>Cooking food improves digestion and increases the absorption of many nutrients.</p><p>For example, the protein in cooked <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">eggs</a> is 180% more digestible than that of raw eggs.</p><p>However, some cooking methods reduce several key nutrients.</p><p>The following nutrients are often reduced during cooking:</p><ul class="ee-ul"><li><strong>water-soluble vitamins:</strong> vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)</li><li><strong>fat-soluble vitamins:</strong> vitamins A, D, E, and K</li><li><strong>minerals:</strong> primarily potassium, magnesium, sodium, and calcium</li></ul><p><strong>Summary</strong></p><p><strong></strong>Although cooking improves digestion and the absorption of many nutrients, it may reduce levels of some vitamins and minerals.</p><p></p>
</div>
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<h3 data-role="headline">
Boiling, Simmering, and Poaching
</h3>
<p></p><p>Boiling, simmering, and poaching are similar methods of water-based cooking.</p><p>These techniques differ by water temperature:</p><ul class="ee-ul"><li><strong>poaching:</strong> less than 180°F (82°C)</li><li><strong>simmering:</strong> 185–200°F (85–93°C)</li><li><strong>boiling:</strong> 212°F (100°C)</li></ul><p>Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they're cooked in water.</p><p>In fact, boiling reduces vitamin C content more than any other cooking method. <a href="https://www.healthline.com/nutrition/foods/broccoli" target="_blank">Broccoli</a>, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled.</p><p>Because vitamin C is <a href="https://www.healthline.com/nutrition/water-soluble-vitamins" target="_blank">water-soluble</a> and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.</p><p>B vitamins are similarly heat sensitive. Up to 60% of thiamine, niacin, and other B vitamins may be lost when meat is simmered and its juices run off.</p><p>However, when the liquid containing these juices is consumed, 100% of the minerals and 70–90% of B vitamins are retained.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>On the other hand, boiling fish was shown to preserve <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acid</a> content significantly more than frying or microwaving.</p><p><strong>Summary</strong></p><p><strong></strong>While water-based cooking methods cause the greatest losses of water-soluble vitamins, they have very little effect on omega-3 fats.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem3" data-id="3" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/how-does-cooking-affect-food-2642501577.html?rebelltitem=3#rebelltitem3" data-basename="grilling-and-broiling" data-post-id="2642501577" data-published-at="">
<h3 data-role="headline">
Grilling and Broiling
</h3>
<p></p><p>Grilling and <a href="https://www.healthline.com/nutrition/broil-vs-bake" target="_blank">broiling</a> are similar methods of cooking with dry heat.</p><p>When grilling, the heat source comes from below, but when broiling, it comes from above.</p><p>Grilling is one of the most popular cooking methods because of the great flavor it gives food.</p><p>However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.</p><p>However, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized.</p><p><strong>Summary</strong></p><p><strong></strong>Grilling and broiling provide great flavor but also reduce levels of B vitamins. Also, grilling generates potentially cancer-causing substances.</p><p></p>
</div>
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<h3 data-role="headline">
Microwaving
</h3>
<p></p><p>Microwaving is an easy, convenient, and <a href="https://www.healthline.com/nutrition/microwave-ovens-and-health" target="_blank">safe</a> method of cooking.</p><p>Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.</p><p>In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a> and mushrooms.</p><p>Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods.<a href="http://www.emeraldinsight.com/doi/abs/10.1108/NFS-11-2012-0123" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.</p><p></p>
</div>
<div class="rebellt-item col1" id="rebelltitem5" data-id="5" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/how-does-cooking-affect-food-2642501577.html?rebelltitem=5#rebelltitem5" data-basename="roasting-and-baking" data-post-id="2642501577" data-published-at="">
<h3 data-role="headline">
Roasting and Baking
</h3>
<p></p><p>Roasting and baking refer to cooking food in an oven with dry heat.</p><p>Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods.</p><p>Most vitamin losses are minimal with this cooking method, including vitamin C.</p><p>However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40%.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem6" data-id="6" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/how-does-cooking-affect-food-2642501577.html?rebelltitem=6#rebelltitem6" data-basename="sauteing-and-stir-frying" data-post-id="2642501577" data-published-at="">
<h3 data-role="headline">
Sautéing and Stir-Frying
</h3>
<p></p><p>With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of <a href="https://www.healthline.com/nutrition/healthy-cooking-oils" target="_blank">oil</a> or butter.</p><p>These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter.</p><p>In general, this is a healthy way to prepare food.</p><p>Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants.</p><p>One study found that the absorption of <a href="https://www.healthline.com/health/beta-carotene-benefits" target="_blank">beta carotene</a> was 6.5 times greater in stir-fried carrots than in raw ones.</p><p>In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it.</p><p>On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.</p><p><strong>Summary</strong></p><p><strong></strong>Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem7" data-id="7" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/how-does-cooking-affect-food-2642501577.html?rebelltitem=7#rebelltitem7" data-basename="frying" data-post-id="2642501577" data-published-at="">
<h3 data-role="headline">
Frying
</h3>
<p></p><p>Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs.</p><p>It's a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly.</p><p>The fat used for frying also makes the food taste very good.</p><p>However, not all foods are appropriate for frying.</p><p>Fatty fish are the <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">best sources</a> of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.</p><p>For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses.</p><p>In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of fiber in potatoes by converting their starch into resistant starch.</p><p>When oil is heated to a high temperature for a long period of time, toxic substances called aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other diseases.</p><p>The type of oil, temperature, and length of cooking time affect the amount of aldehydes produced. Reheating oil also increases aldehyde formation.</p><p>If you're going to fry food, don't overcook it, and use one of the <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">healthiest oils for frying</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It's best to avoid frying fatty fish and minimize the frying time of other foods.</p><p></p>
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<h3 data-role="headline">
Steaming
</h3>
<p></p><p>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water.<span></span></p><p>Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15%.</p><p>The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.</p><p><strong>Summary</strong></p><p><strong></strong>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins.</p><p></p>
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<h3 data-role="headline">
Tips to Maximize Nutrient Retention During Cooking
</h3>
<p></p><p>Here are 10 tips to reduce nutrient loss while cooking:</p><ol class="ee-ol"><li>Use as little water as possible when poaching or boiling.</li><li>Consume the liquid left in the pan after cooking vegetables.</li><li>Add back juices from meat that drip into the pan.</li><li>Don't peel vegetables until after cooking them. Better yet, <a href="https://www.healthline.com/nutrition/peeling-fruits-veggies" target="_blank">don't peel at all</a> to maximize their fiber and nutrient density.</li><li>Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.</li><li>Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air.</li><li>Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.</li><li>Cook vegetables for only a few minutes whenever possible.</li><li>When cooking meat, poultry, and <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fish</a>, use the shortest cooking time needed for safe consumption.</li><li>Don't use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.</li></ol><p><strong>Summary</strong></p><p><strong></strong>There are many ways to preserve the nutrient content of foods without sacrificing taste or other qualities.</p><p></p>
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<h3 data-role="headline">
The Bottom Line
</h3>
<p></p><p>It's important to select the right cooking method to maximize the nutritional quality of your meal.</p><p>However, there is no perfect cooking method that retains all nutrients.</p><p>In general, cooking for shorter periods at lower temperatures with minimal water will produce the best results.</p><p>Don't let the nutrients in your food go down the drain.</p><p></p>
</div><p></p><p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/cooking-nutrient-content" target="_blank">Healthline</a></em><em>.</em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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<p>Also known as nutraceuticals, functional foods are highly nutritious and associated with a number of powerful health benefits. For example, they may protect against disease, prevent nutrient deficiencies, and promote proper growth and development.</p><p>This article looks at the definition, benefits, and potential uses of functional foods.</p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/functional-foods-2644854192.html?rebelltitem=1#rebelltitem1" data-basename="what-are-functional-foods" data-post-id="2644854192" data-published-at="">
<h3 data-role="headline">
What are Functional Foods?
</h3>
<p></p><p>Functional foods are ingredients that offer health benefits that extend beyond their nutritional value. Some types contain supplements or other additional ingredients designed to improve health.</p><p>The concept originated in Japan in the 1980s when government agencies started approving foods with proven benefits in an effort to better the health of the general population.</p><p>Some examples include foods <a href="https://www.healthline.com/health/food-nutrition/fortified-and-enriched-foods" target="_blank">fortified</a> with vitamins, minerals, probiotics, or fiber. Nutrient-rich ingredients like fruits, vegetables, nuts, seeds, and grains are often considered functional foods as well.</p><p>Oats, for instance, contain a type of fiber called <a href="https://www.healthline.com/health/beta-glucan-heart-healthy" target="_blank">beta glucan</a>, which has been shown to reduce inflammation, enhance immune function, and improve heart health.</p><p>Similarly, fruits and vegetables are packed with <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a>, which are beneficial compounds that help protect against disease.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods are foods that offer health benefits beyond their nutritional value. In addition to nutrient-rich ingredients like fruits and veggies, the category also includes foods fortified with vitamins, minerals, probiotics, and fiber.</p><p></p>
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<h3 data-role="headline">
Examples of Functional Foods
</h3>
<p></p><p>Functional foods are generally separated into two categories: conventional and modified.<a href="https://www.eatright.org/food/nutrition/healthy-eating/functional-foods" target="_blank"></a></p><p>Conventional foods are natural, <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">whole-food ingredients</a> that are rich in important nutrients like vitamins, minerals, antioxidants, and heart-healthy fats.</p><p>Meanwhile, modified foods have been fortified with additional ingredients, such as vitamins, minerals, probiotics, or fiber, to increase a food's health benefits.</p><p>Here are some examples of conventional functional foods:</p><ul class="ee-ul"><li><strong>Fruits:</strong> berries, kiwi, pears, peaches, apples, oranges, bananas</li><li><strong>Vegetables:</strong> broccoli, cauliflower, kale, <a href="https://www.healthline.com/nutrition/foods/spinach" target="_blank">spinach</a>, zucchini</li><li><strong>Nuts:</strong> <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" target="_blank">almonds</a>, cashews, pistachios, macadamia nuts, Brazil nuts</li><li><strong>Seeds:</strong> chia seeds, flax seeds, hemp seeds, pumpkin seeds</li><li><strong>Legumes: </strong>black beans, chickpeas, navy beans, lentils</li><li><strong>Whole grains:</strong> oats, barley, buckwheat, <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown rice</a>, couscous</li><li><strong>Seafood: </strong>salmon, sardines, anchovies, mackerel, cod</li><li><strong>Fermented foods:</strong> tempeh, kombucha, kimchi, kefir, sauerkraut</li><li><strong>Herbs and spices:</strong> turmeric, cinnamon, <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-ginger" target="_blank">ginger</a>, cayenne pepper</li><li><strong>Beverages: </strong>coffee, green tea, black tea</li></ul><p>Here are some examples of modified functional foods:</p><ul class="ee-ul"><li>fortified juices</li><li>fortified dairy products, such as <a href="https://www.healthline.com/nutrition/fortified-milk" target="_blank">milk</a> and yogurt</li><li>fortified milk alternatives, such as almond, rice, coconut, and cashew milk</li><li>fortified grains, such as bread and pasta</li><li><a href="https://www.healthline.com/nutrition/fortified-cereal" target="_blank">fortified cereal</a> and granola</li><li>fortified eggs</li></ul><p><strong>Summary</strong></p><p>Nutrient-rich foods like fruits, veggies, and legumes are often considered functional foods, along with fortified foods like juice, eggs, and cereal.</p><p></p>
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<h3 data-role="headline">
Potential Benefits
</h3>
<p></p><p>Functional foods are associated with several potential health benefits.</p><p><strong>May Prevent Nutrient Deficiencies</strong></p><p>Functional foods are typically high in important nutrients, including vitamins, minerals, <a href="https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats" target="_blank">healthy fats</a>, and fiber.</p><p>Filling your diet with a variety of functional foods — including both conventional and fortified foods — can help ensure you get the nutrients you need and protect against nutrient deficiencies.</p><p>In fact, since the introduction of fortified foods, the prevalence of <a href="https://www.healthline.com/nutrition/7-common-nutrient-deficiencies" target="_blank">nutrient deficiencies</a> has significantly decreased around the globe.</p><p>For instance, after iron-fortified wheat flour was introduced in Jordan, rates of <a href="https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms" target="_blank">iron deficiency</a> anemia among children were nearly cut in half.</p><p>Fortification has also been used to prevent other conditions caused by nutrient deficiencies, including rickets, goiter, and birth defects.</p><p><strong>May Protect Against Disease</strong></p><p>Functional foods provide important nutrients that can help protect against disease.</p><p>Many are especially rich in antioxidants. These molecules help neutralize harmful compounds known as free radicals, helping prevent cell damage and certain chronic conditions, including heart disease, cancer, and <a href="https://www.healthline.com/health/diabetes" target="_blank">diabetes</a>.</p><p>Some functional foods are also high in <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acids</a>, a healthy type of fat shown to reduce inflammation, boost brain function, and promote heart health.</p><p>Other types are rich in <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">fiber</a>, which can promote better blood sugar control and protect against conditions like diabetes, obesity, heart disease, and stroke. Fiber may also help prevent digestive disorders, including diverticulitis, stomach ulcers, hemorrhoids, and acid reflux.</p><p><strong>May Promote Proper Growth and Development</strong></p><p>Certain nutrients are essential to proper growth and development in infants and children.</p><p>Enjoying a wide range of nutrient-rich functional foods as part of a healthy diet can help ensure that nutritional needs are met. In addition, it can be beneficial to include foods that are fortified with specific nutrients that are important for growth and development.</p><p>For example, cereals, grains, and flours are often fortified with B vitamins like <a href="https://www.healthline.com/nutrition/folic-acid" target="_blank">folic acid</a>, which is essential for fetal health.</p><p>Low levels of folic acid can increase the risk of neural tube defects, which can affect the brain, spinal cord, or spine. It's estimated that increasing the consumption of folic acid could decrease the prevalence of neural tube defects by 50–70%.</p><p>Other nutrients commonly found in functional foods also play key roles in growth and development, including omega-3 fatty acids, iron, zinc, calcium, and <a href="https://www.healthline.com/nutrition/vitamin-b12-foods" target="_blank">vitamin B12</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods may help prevent nutrient deficiencies, protect against disease, and promote proper growth and development.</p><p></p>
</div>
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<h3 data-role="headline">
Uses
</h3>
<p></p><p>A well-rounded, healthy diet should be rich in a variety of functional foods, including nutrient-rich whole foods like fruits, vegetables, <a href="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" target="_blank">whole grains</a>, and legumes.</p><p>These foods not only supply your body with the vitamins and minerals it needs but also support overall health.</p><p>Modified, fortified functional foods can also fit into a balanced diet. In fact, they can help fill any gaps in your diet to prevent nutrient deficiencies, as well as enhance health by boosting your intake of important nutrients like vitamins, minerals, fiber, heart-healthy fats, or <a href="https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods" target="_blank">probiotics</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Functional foods can be used to boost your intake of important nutrients, fill any gaps in your diet, and support overall health.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem5" data-id="5" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/functional-foods-2644854192.html?rebelltitem=5#rebelltitem5" data-basename="the-bottom-line" data-post-id="2644854192" data-published-at="">
<h3 data-role="headline">
The Bottom Line
</h3>
<p></p><p>Functional foods are a category of food associated with several powerful health benefits.</p><p>They can not only prevent nutrient deficiencies but also protect against disease and promote proper growth and development.</p><p>In addition to enjoying a variety of healthy whole foods, you can include more fortified foods in your diet to fill any nutritional gaps and support better health.</p><p></p>
</div><p></p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/functional-foods" target="_blank">Healthline</a></em><em>.</em><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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By Kelli McGrane
Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
<p>Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include:</p><ul class="ee-ul"><li>histidine</li><li>isoleucine</li><li>leucine</li><li>lysine</li><li>methionine</li><li>phenylalanine</li><li>threonine</li><li>tryptophan</li><li>valine</li></ul><p>Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they're considered complete proteins.</p><p>However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They're considered incomplete protein sources.</p><p>Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet.</p><p>For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.</p><p>Nevertheless, some people like knowing they're getting complete proteins in a particular meal.</p><p>Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.</p><p>Here are 13 complete protein sources for vegetarians and vegans.<a target="_blank" title="Share on Pinterest"><span></span></a></p><p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/protein-sources-for-vegetarians-and-vegans-2644997495.html?rebelltitem=1#rebelltitem1" data-basename="1-quinoa" data-post-id="2644997495" data-published-at="">
<h3 data-role="headline">
1. Quinoa
</h3>
<p></p><p>Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.</p><p>As it doesn't grow from grasses like other cereals and grains, it's technically considered a pseudocereal and naturally gluten-free.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>One cup (185 grams) of cooked <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a> provides approximately 8 grams of protein.</p><p>In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.</p><p>You can use quinoa in place of rice in most recipes. It can also be simmered in an alternative milk for a creamy, protein-rich breakfast porridge.</p><p>Though most supermarkets have quinoa in stock, buying online may offer you a wider selection and possibly better prices.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It's also a good source of several minerals, including magnesium, iron, and zinc.</p><p></p>
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<h3 data-role="headline">
2. Tofu, Tempeh, and Edamame
</h3>
<p></p><p>Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.<span></span></p><p><a href="https://www.healthline.com/nutrition/what-is-tofu" target="_blank">Tofu</a> is made from coagulated soy milk that's pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it's quite bland, tofu tends to take on the flavor of the foods with which it is cooked.</p><p>A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/411177/nutrients" target="_blank"><span></span></a></p><p><a href="https://www.healthline.com/nutrition/tempeh" target="_blank">Tempeh</a> is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.</p><p>Meanwhile, <a href="https://www.healthline.com/nutrition/edamame-benefits" target="_blank">edamame</a> are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They're usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.</p><p>Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/390236/nutrients" target="_blank"><span></span></a></p><p>A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/542288/nutrients" target="_blank"><span></span></a></p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.</p><p></p>
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3. Amaranth
</h3>
<p></p><p>Amaranth is another pseudocereal that's a complete source of protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>Once considered a staple food in Incan, Myan, and Aztec cultures, it has become a popular <a href="https://www.healthline.com/nutrition/9-gluten-free-grains" target="_blank">gluten-free grain</a> alternative.</p><p>Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.</p><p>When ground into a flour, <a href="https://www.healthline.com/nutrition/amaranth-health-benefits" target="_blank">amaranth</a> can also be used in gluten-free baking.</p><p>One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It's also an excellent source of manganese, magnesium phosphorus, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients" target="_blank"><span></span></a></p><p>In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that's important for brain health.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230726/" target="_blank"><span></span></a></p><p>If you can't find amaranth locally, you can buy it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.</p><p></p>
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<h3 data-role="headline">
4. Buckwheat
</h3>
<p></p><p>While it's not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that's a plant-based source of complete protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"><span></span></a></p><p>Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or <a href="https://www.healthline.com/nutrition/gluten-free-flours" target="_blank">ground into a flour</a> and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.</p><p>One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>You can buy buckwheat in specialty stores or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Buckwheat is another gluten-free grain that's a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).</p><p></p>
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<h3 data-role="headline">
5. Ezekiel Bread
</h3>
<p></p><p>Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.</p><p>Two slices (68 grams) of the bread contain 8 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/363258/nutrients" target="_blank"><span></span></a></p><p>Unlike most breads, the combination of whole grains and legumes in <a href="https://www.healthline.com/nutrition/ezekiel-bread" target="_blank">Ezekiel bread</a> provides all nine essential amino acids.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24583381" target="_blank"><span></span></a></p><p>Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29848118" target="_blank"><span></span></a></p><p>For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.</p><p>You can look for Ezekiel bread at your local supermarket or shop for it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.</p><p></p>
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<h3 data-role="headline">
6. Spirulina
</h3>
<p></p><p>Spirulina is a type of blue-green algae that's a popular supplement among those on vegan and vegetarian diets.<span></span></p><p>While it can be purchased as tablets, the powdered form of <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina" target="_blank">spirulina</a> can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.</p><p>Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients" target="_blank"><span></span></a></p><p>In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170495/nutrients" target="_blank"><span></span></a></p><p>If you would like to give spirulina a try, you can find it in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.</p><p></p>
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<h3 data-role="headline">
7. Hemp Seeds
</h3>
<p></p><p>Coming from the hemp plant <em>Cannabis sativa</em>, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543203/" target="_blank"><span></span></a></p><p>As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665515/" target="_blank"><span></span></a></p><p>However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it's important to purchase seeds from trusted brands that test for THC.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665515/" target="_blank"><span></span></a></p><p>Technically a nut, the edible whites inside of <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds" target="_blank">hemp seeds</a> are referred to as hemp hearts and incredibly nutritious.</p><p>In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543203/" target="_blank"><span></span></a></p><p>Three tablespoons (30 grams) of raw, hulled hemp seeds have an impressive 10 grams of protein and 15% of the DV for iron. They're also a good source of phosphorus, potassium, magnesium, and zinc.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/515011/nutrients" target="_blank"><span></span></a></p><p>Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.</p><p>These tasty seeds are widely available in stores and online.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they're a good source of essential fatty acids, iron, potassium, and several other essential minerals.</p><p></p>
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<h3 data-role="headline">
8. Chia Seeds
</h3>
<p></p><p>Chia seeds are tiny round seeds that are often black or white.</p><p>They're unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They're also commonly used as an egg substitute in vegan baking.</p><p>However, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.</p><p>Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They're also a good source of omega-3s, iron, calcium, magnesium, and selenium.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/" target="_blank"><span></span></a></p><p>If you would like to give chia seeds a try, stock up at your local supermarket or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.</p><p></p>
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<h3 data-role="headline">
9. Nutritional Yeast
</h3>
<p></p><p>Nutritional yeast is a deactivated strain of <em>Saccharomyces cerevisiae</em> that's grown specifically to be a food product.</p><p>Commercially, <a href="https://www.healthline.com/nutrition/nutritional-yeast" target="_blank">nutritional yeast</a> is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.</p><p>A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/575722/nutrients" target="_blank"><span></span></a></p><p>When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.</p><p>You can shop for nutritional yeast locally or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.</p><p></p>
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<h3 data-role="headline">
10. Rice and Beans
</h3>
<p></p><p>Rice and beans are a classic pairing that's a source of complete protein.</p><p>Both <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown and white rice</a> are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.</p><p>One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/341206/nutrients" target="_blank"><span></span></a></p><p>While you can enjoy the mixture on its own, rice and <a href="https://www.healthline.com/nutrition/healthiest-beans-legumes" target="_blank">beans</a> can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.</p><p></p>
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<h3 data-role="headline">
11. Pita and Hummus
</h3>
<p></p><p>A delicious Middle Eastern classic, pita and <a href="https://www.healthline.com/nutrition/is-hummus-healthy" target="_blank">hummus</a> are another combination that provides all nine essential amino acids.</p><p>Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine.</p><p>One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.</p><p>In addition to serving as a snack, adding fried or baked ground chickpea balls known as falafel will further increase the protein content of your pita and hummus.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Pita and hummus is another classic combination that constitutes a complete protein source. One medium-sized (57-gram) pita with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.</p><p></p>
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<h3 data-role="headline">
12. Peanut Butter Sandwich
</h3>
<p></p><p>A lunch box staple, natural <a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you" target="_blank">peanut butter</a> sandwiched between whole grain bread is another common combination that results in a complete protein source.</p><p>As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.</p><p>Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein.</p><p>However, the exact amount of protein may vary depending on the brand of bread you buy.</p><p>When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.</p><p></p>
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<h3 data-role="headline">
13. Mycoprotein (Quorn)
</h3>
<p></p><p>Mycoprotein is a meat substitute product that's marketed under the name Quorn.</p><p>Made from a naturally occurring fungus called <em>Fusarium venenatum</em>, it's sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.</p><p>Both the Food and Drug Administration (FDA) and United Kingdom's Food Standards Agency have determined that <a href="https://www.healthline.com/health/mycoprotein" target="_blank">mycoprotein</a> is safe enough to be sold to the public.</p><p>However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals.<a href="https://www.annallergy.org/article/S1081-1206(18)30218-7/fulltext" target="_blank"></a></p><p>Still, as it's a rich source of essential amino acids and low in sodium, sugar, and fat, it's a popular option for those looking for a plant-based alternative to chicken.</p><p>While the amount of protein varies by product, one 75-gram Quorn Chik'N patty contains 9 grams of protein.</p><p>If you want to give mycoprotein a try, you can find many Quorn products in stores and online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik'N patty provides about 9 grams of complete protein.</p><p></p>
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The Bottom Line
</h3>
<p></p><p>Despite some concerns over being able to get adequate <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">protein on a vegan or vegetarian diet</a>, many high protein, plant-based foods are available.</p><p>Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.</p><p>To ensure you're meeting your amino acid needs on a vegan or vegetarian diet, try incorporating more of these complete protein sources into a varied diet.</p><p></p>
</div></p><p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/complete-protein-for-vegans" target="_blank">Healthline</a></em><em>.</em><br><em></em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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Olive Oil poured into a spoon. vbelinchón / Flickr / License
By Kris Gunnars
Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force.
That said, most people agree that extra virgin olive oil is incredibly healthy.
Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world's healthiest populations.
Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.
This article reviews why extra virgin olive oil is one of the healthiest fats.
<a target="_blank" title="Share on Pinterest"><span></span></a><p><br></p><p><br></p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/extra-virgin-olive-oil-healthiest-fat-2642896045.html?rebelltitem=1#rebelltitem1" data-basename="what-is-olive-oil-and-how-is-it-made" data-post-id="2642896045" data-published-at="">
<h3 data-role="headline">
What Is Olive Oil and How Is It Made?
</h3>
<p></p><p>Olive oil is oil that has been extracted from olives, the fruits of the olive tree.</p><p>The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.</p><p>After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.</p><p>Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.</p><p>Buying the right type<strong> </strong>of olive oil is crucial. There are three main grades of olive oil — refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.</p><p>Extra virgin olive oil is considered to be the healthiest type of olive oil. It's extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.</p><p>Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, which is the main reason why it's <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" target="_blank">so beneficial</a>.</p><p>Legally, vegetable oils that are labeled as olive oil cannot be diluted with other types of oils. Nevertheless, it's essential to inspect the label carefully and buy from a reputable seller.</p><p></p>
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<h3 data-role="headline">
Nutrient Composition of Extra Virgin Olive Oil
</h3>
<p></p><p>Extra virgin olive oil is fairly nutritious.</p><p>It contains modest amounts of vitamins E and K and plenty of <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">beneficial fatty acids</a>.</p><p>One tablespoon (13.5 grams) of olive oil contains the following:</p><ul class="ee-ul"><li><strong>Saturated fat:</strong> 14%</li><li><strong>Monounsaturated fat:</strong> 73% (mostly oleic acid)</li><li><strong>Vitamin E:</strong> 13% of the Daily Value (DV)</li><li><strong>Vitamin K:</strong> 7% of the DV</li></ul><p>Notably, extra virgin olive oil shines in its antioxidant content.</p><p><a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">Antioxidants</a> are biologically active, and some of them can help fight serious diseases.</p><p>The oil's main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.</p><p>Some people have criticized olive oil for having a high <a href="https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio" target="_blank">omega-6 to omega-3 ratio</a> (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn't be a cause for concern.</p><p></p>
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<h3 data-role="headline">
Extra Virgin Olive Oil Contains Anti-Inflammatory Substances
</h3>
<p></p><p><a href="https://www.healthline.com/health/chronic-inflammation" target="_blank">Chronic inflammation</a> is believed to be among the leading drivers of many diseases, including heart disease, <a href="http://www.ecowatch.com/tag/cancer" target="_blank">cancer</a>, metabolic syndrome, diabetes, and arthritis.</p><p>Some speculate that olive oil's ability to fight inflammation is behind its many health benefits.</p><p>Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein.</p><p>However, the oil's main <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">anti-inflammatory effects</a> seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug.</p><p>Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10 percent of the adult ibuprofen dosage for pain relief.</p><p>Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.</p><p>Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage.</p><p>Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease.</p><p></p>
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<h3 data-role="headline">
Extra Virgin Olive Oil and Cardiovascular Disease
</h3>
<p></p><p>Cardiovascular diseases, such as heart disease and stroke, are among the most common <a href="https://www.healthline.com/health/leading-causes-of-death" target="_blank">causes of death</a> in the world.</p><p>Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea.</p><p>This observation originally spurred interest in the <a href="https://www.healthline.com/nutrition/mediterranean-diet-meal-plan" target="_blank">Mediterranean diet</a>, which is supposed to mimic the way the people in those countries eat.</p><p>Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30 percent.</p><p>Extra virgin olive oil protects against heart disease via numerous mechanisms:</p><ul class="ee-ul"><li><strong>Reducing inflammation.</strong> Olive oil protects against inflammation, a key driver of heart disease.</li><li><strong>Reduces oxidation of LDL (bad) cholesterol.</strong> The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.</li><li><strong>Improves blood vessel health.</strong> Olive oil improves the function of the endothelium, which is the lining of the blood vessels.<a href="https://www.ncbi.nlm.nih.gov/pubmed/22914255" target="_blank"><span></span></a></li><li><strong>Helps manage blood clotting.</strong> Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes.</li><li><strong>Lowers blood pressure.</strong> One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48 percent.</li></ul><p>Given the biological effects of olive oil, it's not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.</p><p>Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart.</p><p>In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.</p><p></p>
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<h3 data-role="headline">
Other Health Benefits of Extra Virgin Olive Oil
</h3>
<p></p><p>Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other <a href="https://www.ecowatch.com/tag/health" target="_blank">health benefits</a>.</p><p></p>
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<h3 data-role="headline">
Olive Oil and Cancer
</h3>
<p></p><p><a href="https://www.healthline.com/health/cancer" target="_blank">Cancer</a> is a common cause of death and characterized by the uncontrolled growth of cells.</p><p>Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with this.</p><p>One potential contributor to cancer is <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative damage</a> due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage.</p><p>The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer.</p><p>Many test-tube studies have observed that compounds in olive oil can help fight cancer at the molecular level.</p><p>That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.</p><p></p>
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<h3 data-role="headline">
Olive Oil and Alzheimer's Disease
</h3>
<p></p><p><a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a> is the world's most common neurodegenerative disease and a leading cause of dementia.</p><p>One feature of Alzheimer's is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.</p><p>A study in mice observed that a substance in olive oil can help clear these plaques.</p><p>Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil improved brain function and reduced the risk of cognitive impairment.</p><p></p>
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<h3 data-role="headline">
Can You Cook With It?
</h3>
<p></p><p>During <a href="https://www.healthline.com/nutrition/healthy-cooking-oils" target="_blank">cooking</a>, fatty acids can oxidize, meaning they react with oxygen and become damaged.</p><p>The double bonds in fatty acid molecules are mostly responsible for this.</p><p>For this reason, <a href="https://www.healthline.com/nutrition/top-8-reasons-not-to-fear-saturated-fats" target="_blank">saturated fats</a>, which have no double bonds, are resistant to high heat. Meanwhile, polyunsaturated fats, which have many double bonds, are sensitive and become damaged.</p><p>Olive oil contains mostly monounsaturated fatty acids, which have only one double bond, and is fairly resistant to high heat.</p><p>In one study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours. The oil was highly resistant to damage.</p><p>Another study used olive oil for deep-frying, and it took 24–27 hours for it to reach damage levels that were deemed harmful.</p><p>Overall, olive oil seems to be very safe — even for cooking at fairly high heat.</p><p></p>
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<h3 data-role="headline">
The Bottom Line
</h3>
<p></p><p>Olive oil is super healthy.</p><p>For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a <a href="https://www.healthline.com/nutrition/true-superfoods" target="_blank">superfood</a>.</p><p>The benefits of this wonderful fat are among the few things that most people in nutrition agree upon.</p><p></p>
</div><p></p><p class=""><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil" target="_blank">Healthline</a></em><em>.</em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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Pexels
<p>It involves crushing olives into a paste, then applying force with a mechanical press to separate the oil from the pulp. According to European food standards, temperatures cannot exceed 81<em>°</em>F (27<em>°</em>C).<a href="https://eur-lex.europa.eu/eli/reg_impl/2012/29/2019-02-06" target="_blank"></a></p><p>Cold pressing may help olive oil retain its nutritional value, as nutrients and beneficial plant compounds can break down under high heat.<a href="https://www.ncbi.nlm.nih.gov/pubmed/17935291" target="_blank"></a></p><p>The highest grades of olive oil — extra virgin and virgin — are always cold pressed.</p><p>Here are 13 benefits and uses of cold pressed olive oil.</p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/cold-pressed-olive-oil-2644673661.html?rebelltitem=1#rebelltitem1" data-basename="1-high-in-nutrients" data-post-id="2644673661" data-published-at="">
<h3 data-role="headline">
1. High in Nutrients
</h3>
<p></p><p>As it's virtually all fat, cold pressed olive oil is high in calories.</p><p>However, its main type of fat — unsaturated fat — is incredibly healthy.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29898882" target="_blank"></a></p><p>Compared with diets high in saturated fat, those high in <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad" target="_blank">unsaturated fat</a> are associated with a reduced risk of heart disease, type 2 diabetes, cancer, and other chronic illnesses.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28620111" target="_blank"></a></p><p>Olive oil also boasts vitamins E and K. Vitamin E is a powerful antioxidant involved in immune function, while <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a> plays a key role in blood clotting and bone health.</p><p>Just 1 tablespoon (15 ml) of cold pressed olive oil supplies:</p><ul class="ee-ul"><li><strong>Calories: </strong>119</li><li><strong>Total fat: </strong>13.5 grams<ul class="ee-ul"><li><strong>Saturated fat: </strong>2 grams</li><li><strong>Monounsaturated fat: </strong>10 grams</li><li><strong>Polyunsaturated fat:</strong> 1.5 grams</li></ul></li><li><strong>Vitamin E:</strong> 12.9% of the Daily Value (DV)</li><li><strong>Vitamin K:</strong> 6.8% of the DV</li></ul><p>Cold pressed olive oil also contains at least 30 beneficial plant compounds, many of which are potent antioxidants with anti-inflammatory effects.</p><p><strong>Summary</strong></p><p>Cold pressed olive oil is rich in healthy fats, dozens of powerful plant compounds, and vitamins E and K.</p><p></p>
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<h3 data-role="headline">
2. Packed With Healthy Fats
</h3>
<p></p><p>The United States Department of Agriculture (USDA) recommends that you consume 20–35% of your calories from fat, mainly the unsaturated type.</p><p><span></span>Cold pressed olive oil comprises nearly all fat, with 71% coming from an unsaturated fat called oleic acid.<span></span></p><p>Studies suggest that oleic acid and other unsaturated fats may help <a href="https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels" target="_blank">lower LDL (bad) cholesterol</a> when used in place of saturated fats.</p><p>An additional 11% of the fat in cold pressed olive oil comes from <a href="https://www.healthline.com/nutrition/omega-3-6-9-overview" target="_blank">omega-6 and omega-3 fatty acids</a>. These two unsaturated fats are involved in major bodily processes, such as blood pressure regulation, blood clotting, and immune system response.</p><p>Although olive oil contains 2 grams of saturated fat per tablespoon (15 ml), this is well within the 13–22-gram daily limit recommended by most health authorities for a standard 2,000-calorie diet.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil mainly comprises oleic acid, a fat that may help lower cholesterol. It also provides omega-6 and omega-3 fats, which are essential for your health.</p><p></p>
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<h3 data-role="headline">
3. Contains Potent Antioxidants
</h3>
<p></p><p>Cold pressed olive oil may retain more antioxidants than lower-grade olive oils since it isn't treated with heat.<span></span></p><p>Antioxidants defend your body against unstable molecules called free radicals. In turn, this helps ward off chronic conditions like heart disease, diabetes, and cancer.<a href="https://www.ncbi.nlm.nih.gov/pubmed/31074028" target="_blank"></a></p><p>Per tablespoon (15 ml), olive oil contains 12.9% of the DV for <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-e" target="_blank">vitamin E</a> — an essential nutrient and potent antioxidant.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/343873/nutrients" target="_blank"></a></p><p>It's also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated powerful antioxidant properties in animal and test-tube studies.</p><p>Researchers believe that these compounds may be partly responsible for the benefits of the Mediterranean diet, including <a href="https://www.healthline.com/nutrition/build-healthy-bones" target="_blank">stronger bones</a> and a reduced risk of heart disease, brain conditions, and certain cancers.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil contains powerful antioxidants that may safeguard your body against numerous diseases.</p><p></p>
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<h3 data-role="headline">
4. May Fight Inflammation
</h3>
<p></p><p>Prolonged, low-grade inflammation is believed to factor into many conditions, including heart disease, diabetes, cancer, arthritis, and Alzheimer's disease.</p><p>Studies suggest that olive oil may help <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">reduce inflammation</a> due to its high concentration of healthy fats, antioxidants, and compounds like oleocanthal.</p><p>Oleocanthal is a natural anti-inflammatory agent. Test-tube studies indicate that it acts similarly to ibuprofen, an anti-inflammatory drug — although human studies are needed.</p><p>Remember that including more plant-based options in your diet may reduce inflammation more effectively than relying on a single compound, nutrient, or food.</p><p>Still, replacing foods high in saturated fat — such as butter, <a href="https://www.healthline.com/nutrition/shortening" target="_blank">shortening</a>, and lard — with cold pressed olive oil is an excellent place to start.</p><p><strong>Summary</strong></p><p><strong></strong>Due to its high concentration of healthy fats, antioxidants, and beneficial plant compounds, cold pressed olive oil may help reduce inflammation.</p><p></p>
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5. May Protect Against Heart Disease
</h3>
<p></p><p>Heart disease is the leading cause of death among both men and women worldwide, responsible for over 17 million deaths each year.</p><p>Numerous studies reveal that replacing foods high in saturated fat with olive oil may help reduce high LDL (bad) cholesterol and blood pressure levels — two major risk factors for <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">heart disease</a>.</p><p>One study in over 84,000 women found that substituting 5% of saturated fats for foods high in monounsaturated fats, including olive oil, reduced heart disease risk by 15%.</p><p><a href="https://www.healthline.com/nutrition/mediterranean-diet-review" target="_blank">The Mediterranean diet</a>, which relies on olive oil as its main source of fat, has been shown to reduce your risk of heart attack and stroke by up to 28%.</p><p><strong>Summary</strong></p><p><strong></strong>Replacing sources of saturated fat with cold pressed olive oil may reduce your risk of heart disease.</p><p></p>
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6. May Promote Brain Health
</h3>
<p></p><p>Diets high in cold pressed olive oil have been shown to support brain health.<a href="https://www.ncbi.nlm.nih.gov/pubmed/31521394" target="_blank"></a></p><p>One example is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which recommends primarily cooking with olive oil. It combines the traditional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.</p><p>In population studies, individuals following <a href="https://www.healthline.com/nutrition/mind-diet" target="_blank">the MIND diet</a> demonstrate slower declines in mental sharpness and memory with age, as well as after stroke.</p><p>A 4.5-year study in 923 people found a 53% reduction in the rate of Alzheimer's disease in those who most strictly adhered to the diet.</p><p>The diet's combination of <a href="https://www.healthline.com/nutrition/11-brain-foods" target="_blank">brain-boosting foods</a> may likewise be responsible for its benefits. Besides olive oil, the MIND diet is high in vegetables, berries, nuts, whole grains, and fish. It's also low in sodium.</p><p>Furthermore, animal and test-tube research suggests that oleocanthal, a compound in olive oil, may help reduce brain plaques associated with Alzheimer's disease. All the same, human research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Diets high in olive oil may help prevent mental decline associated with aging, as well as reduce your risk of Alzheimer's disease.</p><p></p>
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7–10. Other Potential Health Benefits
</h3>
<p></p><p>Though research is limited, cold pressed olive oil may offer other potential health benefits. These include:</p><ol class="ee-ol"><li><strong>Reduced risk of type 2 diabetes. </strong>Human studies link diets highest in olive oil — up to 1.5 tablespoons (20 ml) per day — with a 16% lower risk of type 2 diabetes.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28394365" target="_blank"></a></li><li><strong>Improved blood sugar levels.</strong> In a small study, people taking 20 mg of concentrated oleuropein, a compound in olive oil, experienced a 14% lower <a href="https://www.healthline.com/nutrition/blood-sugar-spikes" target="_blank">blood sugar spike</a> following a meal than those taking a placebo.</li><li><strong>Constipation relief.</strong> According to some small studies, taking as little as 1 teaspoon (5 ml) of olive oil daily may <a href="https://www.healthline.com/nutrition/best-foods-for-constipation" target="_blank">treat constipation</a>.</li><li><strong>Delayed progression of osteoarthritis.</strong> Animal research notes that olive oil and its compounds may fight osteoarthritis by preventing damage to cartilage, the protective cushioning in joints.</li></ol><p>Keep in mind that more research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Early research suggests that olive oil and its compounds may help reduce your risk of type 2 diabetes, improve blood sugar levels, relieve constipation, and fight osteoarthritis.</p><p></p>
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11. May Benefit Hair, Skin, and Nails
</h3>
<p></p><p>Though there is limited scientific evidence to support the topical application of olive oil, it's a common ingredient in many soaps, body washes, and lotions.</p><p>Some popular cosmetic uses for olive oil are:</p><ul class="ee-ul"><li><strong>Hair treatment. </strong>Use 1–2 tablespoons (15–30 ml) of olive oil to treat split ends or gently massage it into your scalp to relieve dryness. Afterward, shampoo and rinse thoroughly.</li><li><strong>Moisturizer.</strong> To hydrate your skin, apply a thin layer after showering or mix a dime-sized amount into your regular lotion before use. You may need to blot excess oil with a towel.</li><li><strong>Cuticle conditioner. </strong>Massage a drop of olive oil into each fingertip to treat chapped, cracked, or dry cuticles.</li></ul><p>Since lower-grade olive oils may harbor potential skin irritants, it's best to stick to extra virgin and virgin olive oils, which are both cold pressed.</p><p>People with sensitive skin should practice caution, as olive oil has been shown to further irritate dry skin, especially in infants and children.<a href="https://www.ncbi.nlm.nih.gov/pubmed/22995032" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Though olive oil may be an effective moisturizer for hair, skin, and nails, there's little scientific evidence to back these uses. What's more, it may be inappropriate for people with sensitive skin.</p><p></p>
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12. Easy to Add to Your Diet
</h3>
<p></p><p>Cold pressed olive oil is not only a great cooking oil for sautéing, roasting, and baking but also an ideal ingredient in <a href="https://www.healthline.com/nutrition/healthy-salad-dressing" target="_blank">salad dressings</a>, sauces, and marinades.</p><p>Replacing saturated fat with this oil may be particularly beneficial for your health. Consider these easy food swaps:</p><ul class="ee-ul"><li>When cooking, replace butter, shortening, lard, or bacon grease with cold pressed olive oil.</li><li>Instead of buying creamy salad dressings, try ones made with olive oil — or make your own.</li><li>Opt for olive-oil-based sauces like pesto over cream- or cheese-based ones.</li><li>For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.</li><li>Instead of buttering your bread, dip it in cold pressed olive oil and seasonings.</li></ul><p>Cold pressed olive oil also works for <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">deep frying</a>, but you should limit your use of this cooking method because of the excess calories it provides.</p><p>Furthermore, olive oil is still calorie-dense. If you monitor your calorie intake, be sure to use this fat within your daily allotment to avoid unwanted weight gain.</p><p><strong>Summary</strong></p><p><strong></strong>Cold pressed olive oil is a heart-healthy fat for daily cooking and works especially well in dressings, sauces, and dips.</p><p></p>
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The Bottom Line
</h3>
<p></p><p>Cold pressed olive oil may retain more nutrients than olive oils treated with heat.</p><p>It's loaded with healthy fats, vitamins E and K, and several <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">antioxidants</a> and anti-inflammatory compounds. These nutrients may promote brain and heart health, in addition to other benefits.</p><p>You may stand to gain the most if you use cold pressed olive oil in place of other fats, such as lard, <a href="https://www.healthline.com/nutrition/is-butter-bad-for-you" target="_blank">butter</a>, or margarine.</p><p></p>
</div><p></p><p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/cold-pressed-olive-oil" target="_blank">Healthline</a></em><em>.</em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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Rool Paap / Flickr / CC BY 2.0
By Franziska Spritzler, RD, CDE
Inflammation can be good or bad depending on the situation.
<p>On one hand, it's your body's natural way of protecting itself when you're injured or sick.</p><p>It can help your body defend itself from illness and stimulate healing.</p><p>On the other hand, chronic, sustained inflammation is linked to an increased risk of diseases like diabetes, heart disease, and obesity.</p><p>Interestingly, the foods you eat can significantly affect inflammation in your body.</p><p>Here are 6 foods that can cause inflammation.</p><p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/foods-that-cause-inflammation-2641362300.html?rebelltitem=1#rebelltitem1" data-basename="particle-1" data-post-id="2641362300" data-published-at="">
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1. Sugar and High-Fructose Corn Syrup
</h3>
<p></p><p>Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet.</p><p>Sugar is 50% glucose and 50% <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you" target="_blank">fructose</a>, while high fructose corn syrup is about 45% glucose and 55% fructose.</p><p>One of the reasons that added sugars are harmful is that they can increase inflammation, which can lead to disease.<span></span></p><p>In one study, mice fed high sucrose diets developed breast cancer that spread to their lungs, partly due to the inflammatory response to sugar.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26729790" target="_blank"><span></span></a></p><p>In another study, the anti-inflammatory effects of omega-3 fatty acids were impaired in mice fed a high sugar diet.</p><p>What's more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance.</p><p>Sugar can also be harmful because it supplies excess amounts of fructose.</p><p>While the small amounts of fructose in fruits and vegetables are fine, consuming large amounts from added sugars is <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad" target="_blank">a bad idea</a>.</p><p>Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease.</p><p>Also, researchers have noted that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease.</p><p>High fructose intake has likewise been shown to increase several inflammatory markers in mice and humans.</p><p>Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.</p><p><strong>Summary</strong></p><p><strong></strong>Consuming a diet high in sugar and high fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effects of omega-3 fatty acids.</p><p></p>
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2. Artificial Trans Fats
</h3>
<p></p><p>Artificial <a href="https://www.healthline.com/nutrition/why-trans-fats-are-bad" target="_blank">trans fats</a> are likely the unhealthiest fats you can eat.</p><p>They're created by adding hydrogen to unsaturated fats, which are liquid, to give them the stability of a more solid fat.</p><p>On ingredient labels, trans fats are often listed as partially hydrogenated oils.</p><p>Most <a href="https://www.healthline.com/nutrition/butter-vs-margarine" target="_blank">margarines</a> contain trans fats, and they are often added to processed foods to extend shelf life.</p><p>Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk.</p><p>In addition to lowering HDL (good) cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease.</p><p>Consuming artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein (CRP).</p><p>In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fat intake.</p><p>In a randomized controlled trial including older women with excess weight, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oils.</p><p>Studies in healthy men and men with elevated cholesterol levels have revealed similar increases in inflammatory markers in response to trans fats.<a href="https://www.ncbi.nlm.nih.gov/pubmed/15159225" target="_blank"></a></p><p>Foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.</p><p><strong>Summary</strong></p><p><strong></strong>Consuming artificial trans fats may increase inflammation and your risk of several diseases, including heart disease.</p><p></p>
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3. Vegetable and Seed Oils
</h3>
<p></p><p>During the 20th century, the consumption of vegetable oils increased by 130% in the United States.</p><p>Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content.</p><p>Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.</p><p>In fact, health professionals recommend eating more <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">omega-3-rich foods</a>, such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s.</p><p>In one study, rats fed a diet with an omega-6 to omega-3 ratio of 20:1 had much higher levels of inflammatory markers than those fed diets with ratios of 1:1 or 5:1.</p><p>However, evidence that a high intake of omega-6 fatty acids increases inflammation in humans is currently limited.</p><p>Controlled studies show that linoleic acid, the most common dietary omega-6 acid, does not affect inflammatory markers.</p><p>More research is needed before any conclusions can be made.</p><p><a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad" target="_blank">Vegetable and seed oils</a> are used as cooking oils and are a major ingredient in many processed foods.</p><p><strong>Summary</strong></p><p><strong></strong>Some studies suggest that vegetable oil's high omega-6 fatty acid content may promote inflammation when consumed in high amounts. However, the evidence is inconsistent, and more research is needed.</p><p></p>
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4. Refined Carbohydrates
</h3>
<p></p><p>Carbohydrates have gotten a bad rap.</p><p>However, the truth is that <a href="https://www.healthline.com/nutrition/9-reasons-not-to-fear-carbs" target="_blank">not all carbs</a> are problematic.</p><p>Ancient humans consumed high fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruits.</p><p>However, eating refined carbs may drive inflammation.</p><p><a href="https://www.healthline.com/nutrition/why-refined-carbs-are-bad" target="_blank">Refined carbs</a> have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.</p><p>Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease.</p><p>Refined carbs have a higher glycemic index (GI) than unprocessed ones. High GI foods raise blood sugar more rapidly than low GI foods.</p><p>In one study, older adults who reported the highest intake of high GI foods were 2.9 times more likely to die of an inflammatory disease like chronic obstructive pulmonary disease (COPD).</p><p>In a controlled study, young, healthy men who ate 50 grams of refined carbs in the form of white bread experienced higher blood sugar levels and increases in levels of a particular inflammatory marker.</p><p>Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.</p><p><strong>Summary</strong></p><p><strong></strong>High fiber, unprocessed carbs are healthy, but refined carbs raise blood sugar levels and promote inflammation that may lead to disease.</p><p></p>
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5. Excessive Alcohol
</h3>
<p></p><p>Moderate <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a> consumption has been shown to provide some health benefits.</p><p>However, higher amounts can lead to severe problems.</p><p>In one study, levels of the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP levels increased.</p><p>People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called <a href="https://www.healthline.com/nutrition/is-leaky-gut-real" target="_blank">"leaky gut"</a> — can drive widespread inflammation that leads to organ damage.</p><p>To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.</p><p><strong>Summary</strong></p><p><strong></strong>Heavy alcohol consumption may increase inflammation and lead to a "leaky gut" that drives inflammation throughout your body.</p><p></p>
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<h3 data-role="headline">
6. Processed Meat
</h3>
<p></p><p>Consuming <a href="https://www.healthline.com/nutrition/why-processed-meat-is-bad" target="_blank">processed meat</a> is associated with an increased risk of heart disease, diabetes, and stomach and colon cancer.<span></span></p><p>Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky.</p><p>Processed meat contains more <a href="https://www.healthline.com/nutrition/advanced-glycation-end-products" target="_blank">advanced glycation end products</a> (AGEs) than most other meats.</p><p>AGEs are formed by cooking meats and some other foods at high temperatures. They are known to cause inflammation.</p><p>Of all the diseases linked to processed meat consumption, its association with colon cancer is the strongest.</p><p>Although many factors contribute to colon cancer, one mechanism is believed to be colon cells' inflammatory response to processed meat.<a href="https://www.ncbi.nlm.nih.gov/pubmed/25849747" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Processed meat is high in inflammatory compounds like AGEs, and its strong association with colon cancer may partly be due to an inflammatory response.</p><p></p>
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The Bottom Line
</h3>
<p></p><p>Inflammation can occur in response to many triggers, some of which are hard to prevent, including pollution, injury, or sickness.</p><p>However, you have much more control over factors like your <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101" target="_blank">diet</a>.</p><p>To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it and eating <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">anti-inflammatory foods</a>.</p><p></p>
</div></p><p> <em>Reposted with permission from <a href="https://www.healthline.com/nutrition/6-foods-that-cause-inflammation" target="_blank">Healthline</a>.</em><em></em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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Fish Oil Supplements Have No Effect on Anxiety and Depression, New Study Suggests
06 November 2019
Health + Wellness
Fish oil is among the most popular natural products used by American adults. Natesh Ramasamy / Flickr
Omega-3 fats found in common fish oil supplements may have little or no effect on depression and anxiety, according to a new study published in the British Journal of Psychiatry.
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<p></p><p>Fish oil is among the most popular natural products used by American adults with nearly 19 million turning to fish oil, omega-3 or fatty acid supplements to combat heart disease, rheumatoid arthritis, dry eye symptoms and mental health effects, reports the National Center for Complementary and Integrative Health. However, the evidence of its effectiveness is largely inconclusive. Consuming omega-3 fats has long been touted as protection against — and in some cases reversal of — a number of conditions, including anxiety and depression, according to <a href="https://medicalxpress.com/news/2019-11-fish-oil-supplements-effect-anxiety.html" target="_blank">Medical Express</a>.</p><p>But a systematic review of dozens of trial experiments found suggests the opposite. To come to their conclusions, researchers at the University of East Anglia in England analyzed 31 trials of adults both with and without depression and anxiety. More than 41,000 study participants were randomized to either consume more fish oils or maintain their usual intake for at least six months.</p><p>"Our previous research has shown that long-chain omega-3 supplements, including fish oils, do not protect against conditions such as heart disease, stroke, diabetes or death," <a href="https://medicalxpress.com/news/2019-11-fish-oil-supplements-effect-anxiety.html" target="_blank">said</a> lead study author Lee Hooper. "This large systematic review included information from many thousands of people over long periods. Despite all this information, we don't see protective effects.</p><p>Hopper added that the most trustworthy "studies consistently showed little or no effect of long-chain omega-3 fats on depression or anxiety" and that such supplements should not be encouraged as treatment.</p><p>That's not to say that there are no health benefits to consuming fish oils. Study co-author Katherine Dean says that oily fish can be a "very nutritious" food when consumed as part of a balanced diet. Omega-3 is a type of fat and small amounts are necessary for health, notes <a href="https://www.technologynetworks.com/neuroscience/news/fish-oil-supplements-prove-ineffective-for-depression-anxiety-326850" target="_blank">Technology Networks</a>. A recent report investigated by <a href="https://www.nytimes.com/2019/11/01/style/self-care/fish-oil-benefits.html" target="_blank">The New York Times</a> found that fish oil supplements may have benefits in at-risk and subset populations, but may be moot in otherwise healthy groups.</p><p>"We found that there is no demonstrable value in people taking omega-3 oil supplements for the prevention or treatment of depression and anxiety," said Dean. "Considering the environmental concerns about industrial fishing and the impact it is having on fish stocks and <a href="http://www.ecowatch.com/tag/plastic-pollution">plastic pollution</a> in the <a href="http://www.ecowatch.com/tag/oceans">oceans</a>, it seems unhelpful to continue to swallow fish oil tablets that give no benefit."</p><p>In June, the <a href="https://www.fda.gov/food/cfsan-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and" target="_blank">U.S. Food and Drug Administration</a> announced that it did "not intend to object to the use of certain qualified health claims stating that consuming ... omega-3 fatty acids in food or dietary supplements may reduce the risk of hypertension and coronary heart disease," leaving the supplements largely unregulated at a federal level.</p><p></p>
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<p>However, up to 50% of the world's population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D.</p><p>This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.</p><p>The recommended daily value (DV) is 800 IU (20 mcg) of vitamin D per day from foods.<a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank"></a></p><p>If you don't get enough sunlight, your intake should likely be closer to 1,000 IU (25 mcg) per day.</p><p>Here are 7 healthy foods that are high in vitamin D.</p><p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/foods-high-in-vitamin-d-2642721926.html?rebelltitem=1#rebelltitem1" data-basename="1-salmon" data-post-id="2642721926" data-published-at="">
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1. Salmon
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<p></p><p><a href="https://www.healthline.com/nutrition/11-benefits-of-salmon" target="_blank">Salmon</a> is a popular fatty fish and great source of vitamin D.</p><p>According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients" target="_blank"></a></p><p>Whether the salmon is <a href="https://www.healthline.com/nutrition/wild-vs-farmed-salmon" target="_blank">wild or farmed</a> can make a big difference.</p><p>On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.</p><p>However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.</p><p><strong>Summary</strong></p><p><strong></strong>Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That's 124% and 32% of the DV, respectively.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem2" data-id="2" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/foods-high-in-vitamin-d-2642721926.html?rebelltitem=2#rebelltitem2" data-basename="2-herring-and-sardines" data-post-id="2642721926" data-published-at="">
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2. Herring and Sardines
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<p></p><p>Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.</p><p>This small fish is also one of the best sources of vitamin D.</p><p>Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/nutrients" target="_blank"></a></p><p>If fresh fish isn't your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.</p><p>However, pickled herring also contains a high amount of <a href="https://www.healthline.com/nutrition/how-much-sodium-per-day" target="_blank">sodium</a>, which some people consume too much of.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/337675/nutrients" target="_blank"></a></p><p>Canned <a href="https://www.healthline.com/health/food-nutrition/are-sardines-good-for-you" target="_blank">sardines</a> are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/337774/nutrients" target="_blank"></a></p><p>Other types of <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fatty fish</a> are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.</p><p></p>
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3. Cod Liver Oil
</h3>
<p></p><p>Cod liver oil is a popular supplement. If you don't like fish, taking <a href="https://www.healthline.com/nutrition/9-benefits-of-cod-liver-oil" target="_blank">cod liver oil</a> can be key to obtaining certain nutrients that are unavailable in other sources.</p><p>It's an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat <a href="https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms" target="_blank">deficiency</a> in children.</p><p>Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.</p><p>Therefore, be cautious with cod liver oil, making sure to not take too much.</p><p>In addition, cod liver oil is high in <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acids</a>, which many people are deficient in.</p><p><strong>Summary</strong></p><p><strong></strong>Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.</p><p></p>
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4. Canned Tuna
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<p></p><p>Many people enjoy <a href="https://www.healthline.com/nutrition/canned-food-good-or-bad" target="_blank">canned</a> tuna because of its flavor and easy storage methods.</p><p>It's also usually cheaper than buying fresh fish.</p><p>Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV.</p><p>It's also a good source of niacin and <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a>.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173708/nutrients" target="_blank"></a></p><p>Unfortunately, canned tuna contains <a href="https://www.healthline.com/nutrition/mercury-content-of-fish" target="_blank">methylmercury</a>, a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems.</p><p>However, some types of fish pose less risk than others. For instance, light tuna is typically a better choice than white tuna — it's considered safe to eat up to 6 ounces (170 grams) per week.</p><p><strong>Summary</strong></p><p><strong></strong>Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.</p><p></p>
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5. Egg Yolks
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<p></p><p>People who don't eat fish should know that seafood is not the only source of vitamin D. <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">Whole eggs</a> are another good source, as well as a wonderfully nutritious food.</p><p>While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk.</p><p>One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.</p><p>Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. When given the same feed, <a href="https://www.healthline.com/nutrition/pastured-vs-omega-3-vs-conventional-eggs" target="_blank">pasture-raised</a> chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.</p><p>Additionally, eggs from chickens given vitamin-D-enriched feed may have up to 6,000 IU of vitamin D per yolk. That's a whopping 7 times the DV.<span></span></p><p>Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.</p><p><strong>Summary</strong></p><p><strong></strong>Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.</p><p></p>
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<h3 data-role="headline">
6. Mushrooms
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<p></p><p>Excluding fortified foods, <a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you" target="_blank">mushrooms</a> are the only good plant source of vitamin D.</p><p>Like humans, mushrooms can synthesize this vitamin when exposed to UV light.</p><p>However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.</p><p>Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as <a href="https://www.healthline.com/nutrition/vitamin-d2-vs-d3" target="_blank">vitamin D3</a>.</p><p>Nonetheless, <a href="https://www.healthline.com/nutrition/edible-mushrooms" target="_blank">wild mushrooms</a> are excellent sources of vitamin D2. In fact, some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving — nearly three times the DV.<a href="http://www.sciencedirect.com/science/article/pii/S027869151300118X" target="_blank"></a></p><p>On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.</p><p>However, certain brands are treated with ultraviolet (UV light). These mushrooms can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).<a href="http://www.sciencedirect.com/science/article/pii/S027869151300118X" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.</p><p></p>
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<h3 data-role="headline">
7. Fortified Foods
</h3>
<p></p><p>Natural sources of vitamin D are limited, especially if you're vegetarian or don't like fish.</p><p>Fortunately, some food products that don't naturally contain vitamin D are fortified with this nutrient.</p><p><strong>Cow's Milk</strong></p><p>Cow's milk, the most commonly consumed type of <a href="https://www.healthline.com/nutrition/whole-vs-skim-milk" target="_blank">milk</a>, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173432/nutrients" target="_blank"></a></p><p>In several countries, cow's milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV.</p><p><strong>Soy Milk</strong></p><p>Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of <a href="https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants" target="_blank">not getting enough</a>.</p><p>For this reason, plant-based <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">milk substitutes</a> like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow's milk.</p><p>One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV.</p><p><strong>Orange Juice</strong></p><p>Around 75% of people worldwide are <a href="https://www.healthline.com/nutrition/lactose-intolerance-101" target="_blank">lactose intolerant</a>, and another 2–3% have a milk allergy.</p><p>For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.</p><p>One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169101/nutrients" target="_blank"></a></p><p><strong>Cereal and Oatmeal</strong></p><p>Certain cereals and instant <a href="https://www.healthline.com/nutrition/9-benefits-oats-oatmeal" target="_blank">oatmeal</a> are also fortified with vitamin D.</p><p>Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/340558/nutrients" target="_blank"></a></p><p>Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.</p><p><strong>Summary</strong></p><p><strong></strong>Foods such as cow's milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.</p><p></p>
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<h3 data-role="headline">
Vitamin D and Calcium
</h3>
<p></p><p>Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity.<a href="https://www.ncbi.nlm.nih.gov/pubmed/17913228" target="_blank"></a></p><p>Getting enough of both vitamin D and <a href="https://www.healthline.com/health/8-fast-facts-about-calcium" target="_blank">calcium</a> is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335887/" target="_blank"><span></span></a></p><p>Children and adults aged 1–70 need approximately 600 IU of vitamin D per day, and it can come from a combination of food sources and <a href="https://www.healthline.com/nutrition/vitamin-d-from-sun" target="_blank">sunlight</a>. Meanwhile, adults over 70 should aim for at least 800 IU (20 mcg) of vitamin D per day.<a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank"></a></p><p>The daily value (DV), a rating system used on the labels of packaged food, is 800 IU per day.</p><p>Calcium needs also vary by age. Children aged 1–8 require about 2,500 mg of calcium daily, and those ages 9–18 need approximately 3,000 mg daily.</p><p>Adults ages 19–50 generally require about 2,500 mg daily, which decreases to 2,000 mg daily for those over age 50.<a href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis. </p><p></p>
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The Bottom Line
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<p></p><p>Spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.</p><p>Getting enough from your diet alone may be difficult, but not impossible.</p><p>The foods listed in this article are some of the top sources of <a href="https://www.healthline.com/nutrition/9-reasons-to-optimize-vitamin-d-levels" target="_blank">vitamin D</a> available.</p><p>Eating plenty of these vitamin-D-rich foods is a great way to make sure you <a href="https://www.healthline.com/nutrition/how-much-vitamin-d-to-take" target="_blank">get enough</a> of this important nutrient.</p><p></p>
</div></p><p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d" target="_blank">Healthline</a></em><em>.</em></p><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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<p>Research has shown that they're particularly effective at reducing hunger and aiding weight loss.</p><p>They've also been associated with decreased blood pressure and LDL (bad) cholesterol levels, as well as increased HDL (good) cholesterol.</p><p>What's more, low carb diets have been found to improve blood sugar control in those with type 2 diabetes.</p><p>Low carb diets typically provide less than 130 grams of carbs per day, while very low carb diets typically provide 20–50 grams of carbs per day.</p><p>However, some very low carb diets can be low in fiber, a nutrient that's important for digestive, heart, and gut health.</p><p>In fact, studies estimate that only 5% of American adults — independent of whether they eat low carb or not — meet the recommended 25–38 grams of fiber per day.</p><p>Fortunately, if you follow a low carb diet and are worried about your fiber intake, several tasty foods are both low in carbs and high in fiber.</p><p>Here are 14 healthy high fiber, low carb foods.</p><p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/high-fiber-low-carb-foods-2641488164.html?rebelltitem=1#rebelltitem1" data-basename="1-flax-seeds" data-post-id="2641488164" data-published-at="">
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1. Flax Seeds
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<p></p><p><a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds" target="_blank">Flax seeds</a> are small oil seeds that are packed with nutrients.</p><p>In particular, they're good sources of omega-3 fatty acids, fiber, and antioxidants. They're also low in digestible <a href="https://www.healthline.com/nutrition/net-carbs" target="_blank">net carbs</a> — the total grams of carbs minus the grams of fiber.</p><p>Notably, flax seeds have a lower ratio of omega-6 to omega-3 than most other oil seeds. This is important, as a lower omega-6 to omega-3 ratio has been associated with a reduced risk of several chronic diseases.</p><p>Flax seeds are easily incorporated into your diet and should be ground to reap all their potential health benefits.<a href="https://www.ncbi.nlm.nih.gov/pubmed/18689552" target="_blank"><span></span></a></p><blockquote>Two tablespoons (14 grams) of ground flax seeds provide 4 grams of fiber and 0 grams of net carbs.<br></blockquote><p></p>
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2. Chia Seeds
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<p></p><p>hough small in size, chia seeds are rich in several nutrients.</p><p>In addition to being high in fiber, protein, and several vitamins and minerals, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> are one of the best-known plant sources of omega-3 fatty acids.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/" target="_blank"><span></span></a></p><p>Chia seeds can be sprinkled <a href="https://www.healthline.com/nutrition/healthy-salad-toppings" target="_blank">atop salads</a> and yogurt or added to smoothies.</p><p>They also absorb liquids well, turning into a gel that can be used as a vegan egg replacement or thickener for sauces and jellies.</p><blockquote>Two tablespoons (30 grams) of chia seeds provide 11 grams of fiber and 2 grams of net carbs.<br></blockquote><p></p>
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3. Avocado
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<p></p><p>High in healthy fats, avocados have a unique buttery texture.</p><p>Technically a fruit, <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado" target="_blank">avocados</a> are typically consumed as a vegetable and can be added to a variety of dishes.</p><p>In addition to being rich in monounsaturated fats, avocados are a good source of fiber, folate, potassium, and vitamins K and C.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/341528/nutrients" target="_blank"></a></p><blockquote>One small (136 grams) avocado provides 9 grams of fiber and 3 grams of net carbs.<br></blockquote><p></p>
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4. Almonds
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<p></p><p>Almonds are among the world's most popular tree nuts.</p><p>Great for snacking, they're highly nutritious and rich in healthy fats, antioxidants, and essential vitamins and minerals, including vitamin E, manganese, and magnesium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank"></a></p><p>As they're also a good source of fiber and protein, <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" target="_blank">almonds</a> may help increase feelings of fullness and aid weight loss.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24084509" target="_blank"><span></span></a></p><blockquote>One ounce (28 grams) of raw almonds provides 4 grams of fiber and 3 grams of net carbs.<br></blockquote><p></p>
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5. Unsweetened Coconut Meat
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<p></p><p><a href="https://www.healthline.com/nutrition/coconut-meat" target="_blank">Coconut meat</a> is the white flesh inside a coconut.</p><p>It's often sold shredded and can be added to desserts, granola bars, and breakfast foods for added texture.</p><p>Coconut meat is <a href="https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods" target="_blank">high in healthy fats</a> and fiber, while being moderate in carbs and protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170170/nutrients" target="_blank"></a></p><p>It's also rich in several important minerals, particularly copper and manganese. Copper aids bone formation and heart health, while manganese is essential for fat metabolism and enzyme function.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907490/" target="_blank"><span></span></a></p><blockquote>One ounce (28 grams) of shredded, unsweetened coconut meat provides 5 grams of fiber and 2 grams of net carbs.<br></blockquote><p></p>
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6. Blackberries
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<p></p><p>Sweet and tart, <a href="https://www.healthline.com/health/benefits-of-blackberries" target="_blank">blackberries</a> are a delicious summer fruit.</p><p>They're also incredibly nutritious, with just 1 cup (140 grams) boasting more than 30% of the Daily Value (DV) for vitamin C.</p><p>Berries are among the most <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">antioxidant-rich fruits</a>. Regular intake has been associated with a reduced risk of chronic inflammation, heart disease, and certain forms of cancer.</p><p>Additionally, a 1-week study in 27 men with excess weight or obesity on a high fat diet found that eating blackberries daily increased fat burning and insulin sensitivity.</p><blockquote>One cup (140 grams) of blackberries provides 7 grams of fiber and 6 grams of net carbs.<br></blockquote><p></p>
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7. Raspberries
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<p></p><p>Another sweet yet tart summer fruit, <a href="https://www.healthline.com/nutrition/raspberry-nutrition" target="_blank">raspberries</a> are best enjoyed shortly after purchasing.</p><p>Low in calories, they're also surprisingly high in several essential vitamins and minerals. In fact, just 1 cup (140 grams) provides more than 50% of the DV for vitamin C and 41% of the DV for manganese.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients" target="_blank"></a></p><p>Similarly to blackberries, raspberries are rich in disease-protecting antioxidants. They can be eaten as a snack, baked into desserts, and added to yogurt parfaits or overnight oats.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26501271" target="_blank"><span></span></a></p><blockquote>One cup (140 grams) of raspberries provides 9 grams of fiber and 8 grams of net carbs.<br></blockquote><p></p>
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8. Pistachios
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<p></p><p>Humans have been eating pistachios since 6000 BC.<span></span></p><p>While technically a fruit, <a href="https://www.healthline.com/nutrition/9-benefits-of-pistachios" target="_blank">pistachios</a> are culinarily used as a nut.</p><p>With their vibrant green color and distinctive flavor, pistachios are popular in many dishes, including desserts, such as ice creams and cakes.</p><p>Nutritionally, they're high in healthy fats and vitamin B6, an essential vitamin that aids blood sugar regulation and the formation of hemoglobin.</p><blockquote>One ounce (28 grams) of shelled pistachios provides 3 grams of fiber and 5 grams of net carbs.<br></blockquote><p></p>
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9. Wheat Bran
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<p></p><p><a href="https://www.healthline.com/nutrition/wheat-bran" target="_blank">Wheat bran</a> is the hard outer coating of the wheat kernel.</p><p>While it's found naturally in whole grains, it can also be purchased on its own to add texture and a nutty flavor to foods like baked goods, smoothies, yogurt, soups, and casseroles.</p><p>Wheat bran is rich in several important vitamins and minerals, with 1/2 cup (30 grams) providing 41% of the DV for selenium and more than 140% of the DV for manganese.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169722/nutrients" target="_blank"></a></p><p>Although, perhaps what it's best known for is its impressive amount of <a href="https://www.healthline.com/health/soluble-vs-insoluble-fiber" target="_blank">insoluble fiber</a>, a nutrient that can help treat constipation and promote regular bowel movements.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507301/" target="_blank"></a></p><blockquote>A 1/4-cup (15-gram) serving of wheat bran provides 6 grams of fiber and 4 grams of net carbs.<br></blockquote><p></p>
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10. Cauliflower
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<p></p><p><a href="https://www.healthline.com/nutrition/benefits-of-cauliflower" target="_blank">Cauliflower</a> is a popular item on low carb diets, as it can be riced for a grain substitute or even made into a low carb pizza crust.</p><p>Part of the <em>Brassica</em> family, cauliflower is a cruciferous vegetable that's low in calories and carbs yet high in fiber, vitamins, and minerals.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/597932/nutrients" target="_blank"></a></p><p>It's also a good source of <a href="https://www.healthline.com/nutrition/what-is-choline" target="_blank">choline</a>, which is important for brain and liver health, as well as metabolism and DNA synthesis.</p><blockquote>One cup (85 grams) of chopped cauliflower provides 2 grams of fiber and 2 grams of net carbs.<br></blockquote><p></p>
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11. Broccoli
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<p></p><p><a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">Broccoli</a> is a popular cruciferous vegetable that's high in several important nutrients.</p><p>In addition to being low in calories, it's high in fiber and several essential vitamins and minerals, including folate, potassium, and vitamins C and K.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342297/nutrients" target="_blank"></a></p><p>It also boasts more protein than many other vegetables.</p><p>While it can be enjoyed cooked or raw, research shows that steaming it provides the greatest health benefits.</p><blockquote>One cup (71 grams) of raw broccoli florets provides 2 grams of fiber and 3 grams of net carbs.<br></blockquote><p></p>
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12. Asparagus
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<p></p><p>A popular springtime vegetable, <a href="https://www.healthline.com/nutrition/asparagus-benefits" target="_blank">asparagus</a> comes in several colors, including green, purple, and white.</p><p>It's low in calories yet <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">high in vitamin K</a>, providing 46% of the DV in 1 cup (134 grams). The same serving also packs 17% of the DV for folate, which is vital during pregnancy and helps with cell growth and DNA formation.</p><p>While it's usually cooked, raw asparagus can add a pleasant crunch to salads and veggie platters.</p><blockquote>One cup (134 grams) of raw asparagus provides 3 grams of fiber and 2 grams of net carbs.<br></blockquote><p></p>
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13. Eggplant
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<p></p><p>Also known as aubergines, <a href="https://www.healthline.com/nutrition/eggplant-benefits" target="_blank">eggplants</a> are used in many dishes around the world.</p><p>They add a unique texture to dishes and contain very few calories.</p><p>They're also a good source of fiber and several vitamins and minerals, including manganese, folate, and potassium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients" target="_blank"></a></p><blockquote>One cup (82 grams) of raw, cubed eggplant provides 3 grams of fiber and 2 grams of net carbs.<br></blockquote><p></p>
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<h3 data-role="headline">
14. Purple Cabbage
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<p></p><p>Also referred to as red cabbage, <a href="https://www.healthline.com/nutrition/purple-cabbage" target="_blank">purple cabbage</a> is a nutritious way to add a pop of color to your dishes.</p><p>While it tastes similar to green cabbage, the purple variety is higher in plant compounds that have been linked to health benefits, such as improved heart and bone health, reduced inflammation, and protection against certain forms of cancer.</p><p>Purple cabbage is also low in carbs, high in fiber, and an excellent source of vitamins C and K.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342603/nutrients" target="_blank"></a></p><blockquote>One cup (89 grams) of chopped red cabbage provides 2 grams of fiber and 5 grams of net carbs.<br></blockquote><p></p>
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The Bottom Line
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<p></p><p>Whether you're interested in <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a> or lowering your blood sugar levels, eating fewer carbs can have numerous health benefits.</p><p>And despite what you might think, you can reduce your carb intake while getting enough fiber.</p><p>In fact, many low carb, high fiber foods are healthy and incredibly delicious.</p><p></p>
</div></p><p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/high-fiber-low-carb-foods" target="_blank">Healthline</a></em><em>.</em></p><br><div class="post-pager js-listicle-pager" data-listicle-style="" data-async_load_parameters="platform=desktop&display_ads=1&settings=%7B%22enter_url%22%3A+null%2C+%22no_post_section%22%3A+null%2C+%22ads_breaks%22%3A+%5B2%2C+2%2C+2%2C+2%2C+2%2C+2%2C+2%5D%2C+%22prevent_last_break_repetition%22%3A+false%2C+%22use_numeration%22%3A+false%2C+%22show_columns_on_mobile%22%3A+null%2C+%22ads_order%22%3A+%5B2%5D%2C+%22turn_into_posts%22%3A+null%2C+%22list_breaks%22%3A+null%2C+%22reorder_voting%22%3A+null%2C+%22cooldown_in_seconds%22%3A+null%2C+%22pagination_order%22%3A+null%2C+%22source%22%3A+%22engine_settings%22%2C+%22next_post_url%22%3A+null%2C+%22up_down_voting%22%3A+false%2C+%22allow_url_change%22%3A+null%2C+%22numeration_sort%22%3A+-1%2C+%22allow_url_update%22%3A+null%2C+%22use_pagination%22%3A+false%2C+%22body_text_above%22%3A+false%2C+%22use_ads%22%3A+true%2C+%22items_as_posts%22%3A+false%2C+%22multiple_answers%22%3A+null%2C+%22no_redirect%22%3A+null%2C+%22is_guest_voting_allowed%22%3A+null%2C+%22layout_type%22%3A+null%7D">
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By Atli Arnarson, PhD
Your eyesight is probably the most important of your five senses.
<p>Eye health goes hand-in-hand with general health, but a few nutrients are especially important for your eyes.</p><p>These nutrients help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.</p><p>Here are 8 nutrients that benefit your eyes.</p><p></p><div class="rebellt-item col1" id="rebelltitem1" data-id="1" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/nutrients-for-eye-health-2637189471.html?rebelltitem=1#rebelltitem1" data-basename="overview-of-common-eye-diseases" data-post-id="2637189471" data-published-at="">
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Overview of Common Eye Diseases
</h3>
<p></p><p>Your risk of developing an eye disease increases as you get older. The most common eye diseases include:</p><ul class="ee-ul"> <li><strong>Cataracts.</strong> A condition in which your eyes become clouded. Age-related cataracts are a leading cause of vision impairment and blindness around the world.</li></ul><ul class="ee-ul"> <li><strong>Diabetic retinopathy.</strong> Associated with diabetes and a major cause of visual impairment and blindness, retinopathy develops when high blood sugar levels damage the blood vessels in your retina.</li></ul><ul class="ee-ul"> <li><strong>Dry eye disease.</strong> A condition marked by insufficient tear fluid, which causes your eyes to dry up and leads to discomfort and potential visual problems.</li></ul><ul class="ee-ul"> <li><strong>Glaucoma.</strong> A group of diseases characterized by progressive degeneration of your optic nerve, which transfers visual information from eyes to brain. Glaucoma may cause poor eyesight or blindness.</li></ul><ul class="ee-ul"><li><strong>Macular degeneration.</strong> The macula is the central part of your retina. Age-related macular degeneration (AMD) is one of the main causes of blindness in developed countries.</li></ul><p>Although your risk of getting these conditions depends to some extent on your genes, your diet may also play a major role.</p><p><strong>Summary</strong></p><p><strong></strong>The most common eye conditions include cataracts, macular degeneration, glaucoma, and diabetic retinopathy. Your risk of developing these diseases depends on your age, genetics, chronic diseases, and lifestyle.</p><p></p>
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1. Vitamin A
</h3>
<p></p><p><a href="https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms" target="_blank">Vitamin A deficiency</a> is one of the most common causes of blindness in the world (<a href="https://www.ncbi.nlm.nih.gov/pubmed/3090484" target="_blank">1 Trusted Source</a>).</p><p>This vitamin is essential for maintaining your eyes' light-sensing cells, also known as photoreceptors.</p><p>If you don't consume enough vitamin A, you may experience night blindness, dry eyes, or even more serious conditions, depending on the severity of your deficiency (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936686/" target="_blank">2 Trusted Source</a>).</p><p>Vitamin A is only found in animal-derived foods. The <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-a" target="_blank">richest dietary sources</a> include liver, egg yolks, and dairy products.</p><p>However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables.</p><p>Provitamin A carotenoids provide around 30% of people's vitamin A requirements, on average. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20200262" target="_blank">3 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin A deficiency may lead to night blindness and dry eyes. Vitamin A is only found in animal-derived foods, but your body can convert certain plant-based carotenoids into vitamin A.</p><p></p>
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2–3. Lutein and Zeaxanthin
</h3>
<p></p><p><a href="https://www.healthline.com/nutrition/lutein-and-zeaxanthin" target="_blank">Lutein and zeaxanthin</a> are yellow carotenoid antioxidants known as macular pigments.</p><p>They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball.</p><p>Lutein and zeaxanthin function as a natural sunblock. They're thought to play a central role in protecting your eyes against harmful <a href="https://www.healthline.com/nutrition/block-blue-light-to-sleep-better/" target="_blank">blue light</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/11880589" target="_blank">4 Trusted Source</a>).</p><p>Controlled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27420092" target="_blank">5 Trusted Source</a>).</p><p>One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD.</p><p>The researchers also discovered that those with the highest intake of lutein and zeaxanthin had a 43% lower risk of macular degeneration, compared to those with the lowest intake (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7933422" target="_blank">6 Trusted Source</a>).</p><p>However, the evidence is not entirely consistent. One meta-analysis of six observational studies suggests that lutein and zeaxanthin only protect against late-stage AMD — not its early development stages (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21899805" target="_blank">7 Trusted Source</a>).</p><p>Lutein and zeaxanthin usually occur together in foods. Spinach, swiss chard, kale, parsley, pistachios, and green peas are among the best sources (<a href="https://ndb.nal.usda.gov/ndb/search/list" target="_blank">8 Trusted Source</a>).</p><p>What's more, egg yolks, sweet corn, and red grapes may also be high in lutein and zeaxanthin (<a href="https://www.ncbi.nlm.nih.gov/pubmed/9828775" target="_blank">9 Trusted Source</a>).</p><p>In fact, egg yolks are considered one of the best sources due to their high fat content. Carotenoids are better absorbed when eaten with fat, so it's best to add some <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado/" target="_blank">avocado</a> or healthy oils to your leafy vegetable salad (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23571649" target="_blank">10 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/15277161" target="_blank">11 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10702576" target="_blank">12 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>A high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts.</p><p></p>
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4. Omega-3 Fatty Acids
</h3>
<p></p><p>The long-chain <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3/" target="_blank">omega-3 fatty acids</a> EPA and DHA are important for eye health.</p><p>DHA is found in high amounts in your retina, where it may help maintain eye function. It's also important for brain and eye development during infancy. Thus, DHA deficiency can impair vision, especially in children (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18789910" target="_blank">13 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/18326591" target="_blank">14 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/6348799" target="_blank">15 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/15555528" target="_blank">16 Trusted Source</a>).</p><p>Evidence also shows that <a href="https://www.healthline.com/nutrition/omega-3-supplement-guide/" target="_blank">taking omega-3 supplements</a> may benefit those with dry eye disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27817918" target="_blank">17 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21045648" target="_blank">18 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25193932" target="_blank">19 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/16210721" target="_blank">20 Trusted Source</a>).</p><p>One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21045648" target="_blank">18 Trusted Source</a>).</p><p>Omega-3 fatty acids may also help prevent other eye diseases. A study in middle-aged and older adults with diabetes found that taking at least 500 mg of long-chain omega-3s daily may reduce the risk of diabetic retinopathy (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27541690" target="_blank">21 Trusted Source</a>).</p><p>In contrast, omega-3 fatty acids are not an effective treatment for AMD (<a href="http://www.cochrane.org/CD010015/EYES_omega-3-fatty-acids-for-preventing-and-slowing-the-progression-of-age-related-macular-degeneration" target="_blank">22</a>).</p><p>The best dietary source of EPA and DHA is oily fish. Additionally, omega-3 supplements derived from fish or microalgae are widely available.</p><p><strong>Summary</strong></p><p><strong></strong>Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish or supplements may reduce your risk of several eye diseases — especially dry eyes.</p><p></p>
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5. Gamma-Linolenic Acid
</h3>
<p></p><p>Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in small amounts in the modern diet.</p><p>Unlike many other omega-6 fatty acids, GLA appears to have <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101/" target="_blank">anti-inflammatory</a> properties (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17168669" target="_blank">23 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/19842026" target="_blank">24 Trusted Source</a>).</p><p>The richest sources of GLA are evening primrose oil and starflower oil.</p><p>Some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease.</p><p>One randomized controlled study gave women with dry eyes a daily dose of evening primrose oil with 300 mg of GLA. The study noted that their symptoms improved over a 6-month period (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18313350" target="_blank">25 Trusted Source</a>).</p><p><strong>Summary</strong></p><p><strong></strong>GLA, which is found in high amounts in evening primrose oil, may reduce symptoms of dry eye disease.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem6" data-id="6" data-reload-ads="false" data-is-image="False" data-href="https://www.ecowatch.com/nutrients-for-eye-health-2637189471.html?rebelltitem=6#rebelltitem6" data-basename="6-vitamin-c" data-post-id="2637189471" data-published-at="">
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6. Vitamin C
</h3>
<p></p><p>Your eyes require high amounts of antioxidants — more so than many other organs.</p><p>The antioxidant <a href="https://www.healthline.com/nutrition/vitamin-c-benefits" target="_blank">vitamin C</a> appears to be especially important, although controlled studies on its role in eye health are lacking.</p><p>The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. The aqueous humor is the liquid that fills the outermost part of your eye.</p><p>The levels of vitamin C in the aqueous humor are directly proportional to its dietary intake. In other words, you can increase its concentration by taking supplements or eating <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">foods rich in vitamin C</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/1914507" target="_blank">26 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/2401346" target="_blank">27 Trusted Source</a>).</p><p>Observational studies show that people with cataracts tend to have a low antioxidant status. They also indicate that people who take vitamin C supplements are less likely to get cataracts (<a href="https://www.ncbi.nlm.nih.gov/pubmed/1993036" target="_blank">28 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/1985409" target="_blank">29 Trusted Source</a>).</p><p>While vitamin C appears to play a protective role in your eyes, it's unclear whether supplements provide added benefits for those who aren't deficient.</p><p>High amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, <a href="https://www.healthline.com/nutrition/8-benefits-of-guavas/" target="_blank">guavas</a>, kale, and broccoli (<a href="http://nutritiondata.self.com/foods-000101000000000000000-w.html" target="_blank">30</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin C is necessary for your eye health, and getting enough of this antioxidant may protect against cataracts.</p><p></p>
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<div class="rebellt-item col1" id="rebelltitem7" data-id="7" data-reload-ads="true" data-is-image="False" data-href="https://www.ecowatch.com/nutrients-for-eye-health-2637189471.html?rebelltitem=7#rebelltitem7" data-basename="7-vitamin-e" data-post-id="2637189471" data-published-at="">
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7. Vitamin E
</h3>
<p></p><p><a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-e" target="_blank">Vitamin E</a> is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation.</p><p>Since your retina has a high concentration of fatty acids, adequate vitamin E intake is important for optimal eye health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15555528" target="_blank">16 Trusted Source</a>).</p><p>Although severe vitamin E deficiency may lead to retinal degeneration and blindness, it's unclear whether supplements provide any additional benefits if you're already getting enough from your diet (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7796601" target="_blank">31 Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24790736" target="_blank">32 Trusted Source</a>).</p><p>One analysis suggests that consuming more than 7 mg of vitamin E daily may reduce your risk of age-related cataracts by 6% (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25591715" target="_blank">33 Trusted Source</a>).</p><p>In contrast, randomized controlled studies indicate that vitamin E supplements do not slow or prevent the progression of cataracts (<a href="http://www.cochrane.org/CD004567/EYES_antioxidant-vitamins-for-preventing-and-slowing-the-progression-of-age-related-cataract" target="_blank">34</a>).</p><p>The best dietary sources of vitamin E include <a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds/" target="_blank">almonds</a>, sunflower seeds, and vegetable oils like flaxseed oil (<a href="http://nutritiondata.self.com/foods-000103000000000000000-w.html" target="_blank">35</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Vitamin E deficiency may lead to visual degeneration and blindness. For those who aren't deficient, supplements probably won't provide an added benefit.</p><p></p>
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<h3 data-role="headline">
8. Zinc
</h3>
<p></p><p>Your eyes contain high levels of zinc (<a href="https://www.ncbi.nlm.nih.gov/pubmed/6755784" target="_blank">36 Trusted Source</a>).</p><p><a href="https://www.healthline.com/nutrition/zinc" target="_blank">Zinc</a> is a part of many essential enzymes, including superoxide dismutase, which functions as an antioxidant.</p><p>It also appears to be involved in the formation of visual pigments in your retina. For this reason, zinc deficiency may lead to night blindness (<a href="https://www.ncbi.nlm.nih.gov/pubmed/6774607" target="_blank">37 Trusted Source</a>).</p><p>In one study, older adults with early macular degeneration were given zinc supplements. Their macular deterioration slowed, and they maintained their visual sharpness better than those who received a placebo (<a href="https://www.ncbi.nlm.nih.gov/pubmed/3277606" target="_blank">38 Trusted Source</a>).</p><p>However, further studies are needed before strong conclusions can be reached.</p><p>Natural <a href="https://www.healthline.com/nutrition/best-foods-high-in-zinc" target="_blank">dietary sources</a> of zinc include oysters, meat, pumpkin seeds, and peanuts (<a href="http://nutritiondata.self.com/foods-000124000000000000000-w.html" target="_blank">39</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Zinc plays an important role in eye function. One study suggests that supplements may slow the early development of macular degeneration in older adults.</p><p></p>
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<h3 data-role="headline">
The Bottom Line
</h3>
<p></p><p>Healthy lifestyle habits, such as a wholesome diet and regular exercise, may help prevent many chronic diseases — including eye conditions.</p><p>Getting enough of the nutrients listed above may help reduce your risk. Other <a href="https://www.healthline.com/nutrition/eye-vitamins" target="_blank">vitamins</a> may also play a role in eye health.</p><p>However, don't neglect the rest of your body. A diet that keeps your <a href="https://www.healthline.com/nutrition/healthy-eating-for-beginners/" target="_blank">whole body healthy</a> will likely keep your eyes healthy, too.</p><p></p>
</div><p></p><p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/8-nutrients-for-eyes" target="_blank">Healthline</a>.</em><em></em></p><div class="post-pager js-li