A Healthy Microbiome Builds a Strong Immune System That Could Help Defeat COVID-19
By Ana Maldonado-Contreras
Takeaways
- Your gut is home to trillions of bacteria that are vital for keeping you healthy.
- Some of these microbes help to regulate the immune system.
- New research, which has not yet been peer-reviewed, shows the presence of certain bacteria in the gut may reveal which people are more vulnerable to a more severe case of COVID-19.
You may not know it, but you have an army of microbes living inside of you that are essential for fighting off threats, including the virus that causes COVID-19.
How Do Resident Bacteria Keep You Healthy?
<p>Our immune defense is part of a complex biological response against harmful pathogens, such as viruses or bacteria. However, because our bodies are inhabited by trillions of mostly beneficial bacteria, virus and fungi, activation of our immune response is tightly regulated to distinguish between harmful and helpful microbes.</p><p>Our bacteria are spectacular companions diligently helping prime our immune system defenses to combat infections. A seminal study found that mice treated with antibiotics that eliminate bacteria in the gut exhibited an impaired immune response. These animals had low counts of virus-fighting white blood cells, weak antibody responses and poor production of a protein that is vital for <a href="https://doi.org/10.1073/pnas.1019378108" target="_blank">combating viral infection and modulating the immune response</a>.</p><p><a href="https://doi.org/10.1371/journal.pone.0184976" target="_blank" rel="noopener noreferrer">In another study</a>, mice were fed <em>Lactobacillus</em> bacteria, commonly used as probiotic in fermented food. These microbes reduced the severity of influenza infection. The <em>Lactobacillus</em>-treated mice did not lose weight and had only mild lung damage compared with untreated mice. Similarly, others have found that treatment of mice with <em>Lactobacillus</em> protects against different <a href="https://doi.org/10.1038/srep04638" target="_blank" rel="noopener noreferrer">subtypes of</a> <a href="https://doi.org/10.1038/s41598-017-17487-8" target="_blank" rel="noopener noreferrer">influenza</a> <a href="https://doi.org/10.1371/journal.ppat.1008072" target="_blank" rel="noopener noreferrer">virus</a> and human respiratory syncytial virus – the <a href="https://doi.org/10.1038/s41598-019-39602-7" target="_blank" rel="noopener noreferrer">major cause of viral bronchiolitis and pneumonia in children</a>.</p>Chronic Disease and Microbes
<p>Patients with chronic illnesses including Type 2 diabetes, obesity and cardiovascular disease exhibit a hyperactive immune system that fails to recognize a harmless stimulus and is linked to an altered gut microbiome.</p><p>In these chronic diseases, the gut microbiome lacks bacteria that activate <a href="https://doi.org/10.1126/science.1198469" target="_blank" rel="noopener noreferrer">immune cells</a> that block the response against harmless bacteria in our guts. Such alteration of the gut microbiome is also observed in <a href="https://doi.org/10.1073/pnas.1002601107" target="_blank" rel="noopener noreferrer">babies delivered by cesarean section</a>, individuals consuming a poor <a href="https://doi.org/10.1038/nature12820" target="_blank" rel="noopener noreferrer">diet</a> and the <a href="https://doi.org/10.1038/nature11053" target="_blank" rel="noopener noreferrer">elderly</a>.</p><p>In the U.S., 117 million individuals – about half the adult population – <a href="https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/" target="_blank" rel="noopener noreferrer">suffer from Type 2 diabetes, obesity, cardiovascular disease or a combination of them</a>. That suggests that half of American adults carry a faulty microbiome army.</p><p>Research in my laboratory focuses on identifying gut bacteria that are critical for creating a balanced immune system, which fights life-threatening bacterial and viral infections, while tolerating the beneficial bacteria in and on us.</p><p>Given that diet affects the diversity of bacteria in the gut, <a href="https://www.umassmed.edu/nutrition/melody-trial-info/" target="_blank" rel="noopener noreferrer">my lab studies show how diet can be used</a> as a therapy for chronic diseases. Using different foods, people can shift their gut microbiome to one that boosts a healthy immune response.</p><p>A fraction of patients infected with SARS-CoV-2, the virus that causes COVID-19 disease, develop severe complications that require hospitalization in intensive care units. What do many of those patients have in common? <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6912e2.htm" target="_blank" rel="noopener noreferrer">Old age</a> and chronic diet-related diseases like obesity, Type 2 diabetes and cardiovascular disease.</p><p><a href="http://doi.org/10.1016/j.jada.2008.12.019" target="_blank" rel="noopener noreferrer">Black and Latinx people are disproportionately affected by obesity, Type 2 diabetes and cardiovascular disease</a>, all of which are linked to poor nutrition. Thus, it is not a coincidence that <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6933e1.htm" target="_blank" rel="noopener noreferrer">these groups have suffered more deaths from COVID-19</a> compared with whites. This is the case not only in the U.S. but also <a href="https://www.washingtonpost.com/world/europe/blacks-in-britain-are-four-times-as-likely-to-die-of-coronavirus-as-whites-data-show/2020/05/07/2dc76710-9067-11ea-9322-a29e75effc93_story.html" target="_blank" rel="noopener noreferrer">in Britain</a>.</p>Discovering Microbes That Predict COVID-19 Severity
<p>The COVID-19 pandemic has inspired me to shift my research and explore the role of the gut microbiome in the overly aggressive immune response against SARS-CoV-2 infection.</p><p>My colleagues and I have hypothesized that critically ill SARS-CoV-2 patients with conditions like obesity, Type 2 diabetes and cardiovascular disease exhibit an altered gut microbiome that aggravates <a href="https://theconversation.com/exercise-may-help-reduce-risk-of-deadly-covid-19-complication-ards-136922" target="_blank" rel="noopener noreferrer">acute respiratory distress syndrome</a>.</p><p>Acute respiratory distress syndrome, a life-threatening lung injury, in SARS-CoV-2 patients is thought to develop from a <a href="http://doi.org/10.1016/j.cytogfr.2020.05.003" target="_blank" rel="noopener noreferrer">fatal overreaction of the immune response</a> called a <a href="https://theconversation.com/blocking-the-deadly-cytokine-storm-is-a-vital-weapon-for-treating-covid-19-137690" target="_blank" rel="noopener noreferrer">cytokine storm</a> <a href="http://doi.org/10.1016/S2213-2600(20)30216-2" target="_blank" rel="noopener noreferrer">that causes an uncontrolled flood</a> <a href="http://doi.org/10.1016/S2213-2600(20)30216-2" target="_blank" rel="noopener noreferrer">of immune cells into the lungs</a>. In these patients, their own uncontrolled inflammatory immune response, rather than the virus itself, causes the <a href="http://doi.org/10.1007/s00134-020-05991-x" target="_blank" rel="noopener noreferrer">severe lung injury and multiorgan failures</a> that lead to death.</p><p>Several studies <a href="https://doi.org/10.1016/j.trsl.2020.08.004" target="_blank" rel="noopener noreferrer">described in one recent review</a> have identified an altered gut microbiome in patients with COVID-19. However, identification of specific bacteria within the microbiome that could predict COVID-19 severity is lacking.</p><p>To address this question, my colleagues and I recruited COVID-19 hospitalized patients with severe and moderate symptoms. We collected stool and saliva samples to determine whether bacteria within the gut and oral microbiome could predict COVID-19 severity. The identification of microbiome markers that can predict the clinical outcomes of COVID-19 disease is key to help prioritize patients needing urgent treatment.</p><p><a href="https://doi.org/10.1101/2021.01.05.20249061" target="_blank" rel="noopener noreferrer">We demonstrated</a>, in a paper which has not yet been peer reviewed, that the composition of the gut microbiome is the strongest predictor of COVID-19 severity compared to patient's clinical characteristics commonly used to do so. Specifically, we identified that the presence of a bacterium in the stool – called <em>Enterococcus faecalis</em>– was a robust predictor of COVID-19 severity. Not surprisingly, <em>Enterococcus faecalis</em> has been associated with <a href="https://doi.org/10.1053/j.gastro.2011.05.035" target="_blank" rel="noopener noreferrer">chronic</a> <a href="https://doi.org/10.1016/S0002-9440(10)61172-8" target="_blank" rel="noopener noreferrer">inflammation</a>.</p><p><em>Enterococcus faecalis</em> collected from feces can be grown outside of the body in clinical laboratories. Thus, an <em>E. faecalis</em> test might be a cost-effective, rapid and relatively easy way to identify patients who are likely to require more supportive care and therapeutic interventions to improve their chances of survival.</p><p>But it is not yet clear from our research what is the contribution of the altered microbiome in the immune response to SARS-CoV-2 infection. A recent study has shown that <a href="https://doi.org/10.1101/2020.12.11.416180" target="_blank" rel="noopener noreferrer">SARS-CoV-2 infection triggers an imbalance in immune cells</a> called <a href="https://doi.org/10.1111/imr.12170" target="_blank" rel="noopener noreferrer">T regulatory cells that are critical to immune balance</a>.</p><p>Bacteria from the gut microbiome are responsible for the <a href="https://doi.org/10.7554/eLife.30916.001" target="_blank" rel="noopener noreferrer">proper activation</a> <a href="https://doi.org/10.1126/science.1198469" target="_blank" rel="noopener noreferrer">of those T-regulatory</a> <a href="https://doi.org/10.1038/nri.2016.36" target="_blank" rel="noopener noreferrer">cells</a>. Thus, researchers like me need to take repeated patient stool, saliva and blood samples over a longer time frame to learn how the altered microbiome observed in COVID-19 patients can modulate COVID-19 disease severity, perhaps by altering the development of the T-regulatory cells.</p><p>As a Latina scientist investigating interactions between diet, microbiome and immunity, I must stress the importance of better policies to improve access to healthy foods, which lead to a healthier microbiome. It is also important to design culturally sensitive dietary interventions for Black and Latinx communities. While a good-quality diet might not prevent SARS-CoV-2 infection, it can treat the underlying conditions related to its severity.</p><p><em><a href="https://theconversation.com/profiles/ana-maldonado-contreras-1152969" target="_blank">Ana Maldonado-Contreras</a> is an assistant professor of Microbiology and Physiological Systems at the University of Massachusetts Medical School.</em></p><p><em>Disclosure statement: Ana Maldonado-Contreras receives funding from The Helmsley Charitable Trust and her work has been supported by the American Gastroenterological Association. She received The Charles A. King Trust Postdoctoral Research Fellowship. She is also member of the Diversity Committee of the American Gastroenterological Association.</em></p><p><em style="">Reposted with permission from <a href="https://theconversation.com/a-healthy-microbiome-builds-a-strong-immune-system-that-could-help-defeat-covid-19-145668" target="_blank" rel="noopener noreferrer" style="">The Conversation</a>. </em></p>EcoWatch Daily Newsletter
Anti-Nutrients: They’re Part of a Normal Diet and Not as Scary as They Sound
By Jill Joyce
Maybe you're trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. You're paying attention to things like fiber and fat and vitamins … and anti-nutrients?
What Are Anti-Nutrients?
<p><a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">Anti-nutrients are substances</a> that naturally occur in plant and animal foods.</p><p>The name comes from how they function in your body once you eat them. They <a href="https://www.sciencedirect.com/topics/food-science/antinutrients" target="_blank">block or interfere with how your body</a> <a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">absorbs other nutrients</a> out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">calcium, iron, potassium, magnesium and zinc</a>.</p><p>Plants evolved these <a href="https://www.todaysdietitian.com/newarchives/070111p54.shtml" target="_blank" rel="noopener noreferrer">compounds as a defensive mechanism</a> against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals won't want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animal's fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.</p><p><span></span>In terms of foods that people eat, you'll most commonly find anti-nutrients naturally occurring in whole grains and legumes.</p>Time for an Image Makeover as Health Enhancers
<p>Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in <a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank">ultra, unrealistically high amounts</a> – and they have numerous health benefits.</p><p>Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.</p><p>But now scientists know that <a href="https://doi.org/10.1111/j.1753-4887.2009.00189.x" target="_blank">dietary fiber is incredibly important</a> and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.</p><p>In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Here's an introduction to some of the most frequently eaten anti-nutrients that come with benefits:</p><ul><li><a href="https://doi.org/10.1089/109662004322984734" target="_blank" rel="noopener noreferrer">Saponins, common in legumes</a>, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.</li><li><a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank" rel="noopener noreferrer">Lectins, found in cereal grains and legumes</a>, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.</li><li><a href="https://doi.org/10.1080/10408699891274273" target="_blank" rel="noopener noreferrer">Tannins, commonly found in teas, coffees and processed meats and cheeses</a>, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.</li><li><a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">Phytates, found in wheat, barley, rice and corn</a>, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation.</li><li>Finally, <a href="https://doi.org/10.1024/0300-9831.72.1.26" target="_blank" rel="noopener noreferrer">glucosinates, found in brassica vegetables</a> like cauliflower, inhibit tumor cell growth.</li></ul><p>Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">found in lots of common foods</a>, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">increase the risk of kidney stones</a> in some people.</p>Fitting Anti-Nutrients Into a Healthy Diet
<p>Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them – mainly fruits, vegetables, whole grains and legumes – should be encouraged not avoided.</p><p>Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, <a href="https://www.ars.usda.gov/research/project/?accnNo=426312" target="_blank" rel="noopener noreferrer">which is very unlikely</a> for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat <a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">as they're processed and cooked</a>, especially if soaking, blanching, boiling or other high-heat processes are involved.</p><p>Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">plant-based diets are still among the healthiest</a> and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers.</p><p>Vegetarians and vegans can take a few steps to help counteract anti-nutrients' effects on their absorption of particular nutrients:</p><ul><li>Pair high iron <a href="https://doi.org/10.1093/jn/130.5.1378S" target="_blank" rel="noopener noreferrer">and zinc</a> <a href="https://doi.org/10.1016/bs.afnr.2014.11.003" target="_blank" rel="noopener noreferrer">foods with</a> <a href="https://doi.org/10.1093/ajcn/59.5.1233S" target="_blank" rel="noopener noreferrer">foods high in vitamin C</a> (examples: meatballs with tomato sauce, tomato-based chili with beans).</li><li><a href="https://www.jblearning.com/catalog/productdetails/9780763779764?jblsearch" target="_blank" rel="noopener noreferrer">Soak legumes before cooking</a>.</li><li><a href="https://doi.org/10.1093/ajcn/70.3.543s" target="_blank" rel="noopener noreferrer">Time dairy intake</a> such that it is not always paired with high oxalate foods.</li><li>Purchase dairy products that are fortified with calcium.</li><li>Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.<em></em></li></ul><p><em><a href="https://theconversation.com/profiles/jill-joyce-1172925" target="_blank" rel="noopener noreferrer">Jill Joyce</a> is an assistant professor of Public Health Nutrition at Oklahoma State University.</em></p><p><em>Disclosure statement: Jill Joyce does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/anti-nutrients-theyre-part-of-a-normal-diet-and-not-as-scary-as-they-sound-149229" target="_blank" rel="noopener noreferrer">The Conversation</a>.</em></p>- Good Nutrition Can Help Keep COVID-19 and Other Diseases Away ... ›
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Spruce
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<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIyNS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NDIwOTEyMn0.MlTjz096FJ0ev_-soK7_Z-FeQeJczWoeh9Qi9SSkHsY/img.jpg?width=980" id="04b26" class="rm-shortcode" data-rm-shortcode-id="76aa4862f44603242e318982acea6646" data-rm-shortcode-name="rebelmouse-image" alt="fab cbd oil" data-width="800" data-height="800" /><p>For an organic CBD oil that has it all, FAB CBD offers plenty of variety for any type of consumer. All of its products are made with zero pesticides and extracted from organically grown Colorado industrial hemp. FAB CBD oil comes in five all-natural flavors (mint, vanilla, berry, citrus, and natural) and is also available in four strengths (300, 600, 1200, and 2400mg per bottle).</p>NuLeaf Naturals
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIxOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NzExNTgyMX0.D6qMGYllKTsVhEkQ-L_GzpDHVu60a-tJKcio7M1Ssmc/img.jpg?width=980" id="94e4a" class="rm-shortcode" data-rm-shortcode-id="3609a52479675730893a45a82a03c71d" data-rm-shortcode-name="rebelmouse-image" alt="nuleaf naturals organic cbd oil" data-width="600" data-height="600" /><p>As an industry-leading brand, it comes as no surprise that NuLeaf Naturals sources its CBD extract from organic hemp plants grown on licensed farms in Colorado. The comany's CBD oils only contain two ingredients: USDA certified organic hemp seed oil and full spectrum hemp extract.</p><p>NuLeaf Naturals uses one proprietary CBD oil formula for all of its products, so you will get the same CBD potency in each tincture (60mg per mL), but can purchase different bottle sizes depending on how much you intend to use.</p>Charlotte's Web
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjk3NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MzQ0NjM4N30.SaQ85SK10-MWjN3PwHo2RqpiUBdjhD0IRnHKTqKaU7Q/img.jpg?width=980" id="84700" class="rm-shortcode" data-rm-shortcode-id="a2174067dcc0c4094be25b3472ce08c8" data-rm-shortcode-name="rebelmouse-image" alt="charlottes web cbd oil" data-width="1244" data-height="1244" /><p>Perhaps one of the most well-known brands in the CBD landscape, Charlotte's Web has been growing sustainable hemp plants for several years. The company is currently in the process of achieving official USDA Organic Certification, but it already practices organic and sustainable cultivation techniques to enhance the overall health of the soil and the hemp plants themselves, which creates some of the highest quality CBD extracts. Charlotte's Web offers CBD oils in a range of different concentration options, and some even come in a few flavor options such as chocolate mint, orange blossom, and lemon twist.</p>- Best CBD Oils of 2020: Reviews & Buying Guide - EcoWatch ›
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Toxins enter the body through what we eat, drink, breathe in, and process in any way. Once inside, toxins overtax our immune system and detoxification system and leave us more vulnerable to illness — not ideal during cold and flu season, and especially not this year during a pandemic — and make us age a little faster, too.
1. Source Your Food Wisely
<p>Try to stay away from packaged and processed foods that contain ingredients you can't pronounce, and instead reach for fresh food from natural sources. Aim to make vegetables more than 50% of your daily diet — their fiber is a great natural binder, and they're full of beneficial <a href="https://vitalplan.com/blog/the-case-of-the-missing-phytochemicals-and-how-to-get-them-back" target="_blank" rel="noopener noreferrer" style="">phytochemicals</a> — and minimize your red meat consumption.</p><p>Also, whenever practical, choose <a href="https://vitalplan.com/blog/how-to-eat-organic-without-spending-a-fortune" target="_blank" rel="noopener noreferrer">organic</a> over conventional products. That said, we know organic prices and accessibility can be an issue, so for help making strategic decisions, refer to the <a href="https://www.ewg.org/" target="_blank" rel="noopener noreferrer">Environmental Working Group</a> (EWG) "Dirty Dozen" and "Clean Fifteen" lists:</p><h3>The Dirty Dozen:</h3><ol><li>Strawberries</li><li>Spinach</li><li>Kale</li><li>Nectarines</li><li>Apples</li><li>Grapes</li><li>Peaches</li><li>Cherries</li><li>Pears</li><li>Tomatoes</li><li>Celery</li><li>Potatoes</li><li>Raisins*</li></ol><p><em>(*While raisins aren't technically a fresh food, the EWG found that they are "one of the dirtiest produce commodities on the market — and even some organic raisins are contaminated.")</em></p><h3>The Clean Fifteen</h3><ol><li>Avocado</li><li>Sweet corn</li><li>Pineapple</li><li>Onion</li><li>Papaya</li><li>Frozen sweet peas</li><li>Eggplant</li><li>Asparagus</li><li>Cauliflower</li><li>Cantaloupe</li><li>Broccoli</li><li>Mushrooms</li><li>Cabbage</li><li>Honeydew</li><li>Kiwi</li></ol>2. Consider Detoxifying and Immune-Boosting Herbs
<p>There are a number of herbs and natural ingredients that can help support detoxification and immune health. Here are the ones at the top of Dr. Rawls' list:</p><p><span></span><strong>Chlorella:</strong> This nutrient-rich freshwater algae binds to toxins so they can be eliminated from your body more efficiently. Chlorella works particularly well for withdrawing heavy metals. Pure chlorella can be purchased in the form of bulk powder, tablets, or capsules.</p><p><strong><a href="https://vitalplan.com/ingredients/milk-thistle" target="_blank">Milk Thistle</a>:</strong> It's been used for thousands of years to support a healthy liver, the primary organ responsible for detoxification.</p><p><strong>Dandelion:</strong> Known to help support liver function, research suggests <a href="https://vitalplan.com/ingredients/dandelion-extract" target="_blank">dandelion</a> helps promote the body's natural detoxification and elimination processes.</p><p><strong>Bitters:</strong> <a href="https://vitalplan.com/blog/the-impressive-health-benefits-of-bitter-foods" target="_blank">Bitter</a> flavors are important to digestion — they stimulate the release of the saliva, enzymes, and bile that help break down your food. Include bitter herbs and foods in each meal, or take a botanical extract that blends bitter herbs like dandelion root, burdock root, orange peel, and gentian root</p><p><strong>Reishi mushroom:</strong> An extensively studied adaptogenic mushroom, <a href="https://vitalplan.com/ingredients/reishi" target="_blank">reishi</a> has exceptional immunomodulating and antiviral properties. It helps normalize <a href="https://vitalplan.com/blog/are-you-inflammaging-how-to-stop-the-inflammation-that-speeds-up-aging" target="_blank">inflammatory</a> cytokines and promotes healthy immune response against threatening <a href="https://vitalplan.com/blog/the-immortal-life-of-your-microbiome" target="_blank" rel="noopener noreferrer">microbes</a>.</p><p><strong>Rhodiola:</strong> Another adaptogen, <a href="https://vitalplan.com/ingredients/rhodiola" target="_blank">rhodiola</a> improves stress tolerance by reducing fatigue, supporting energy levels, and improving tissue oxygenation.</p><p><span></span><strong><a href="https://vitalplan.com/ingredients/turmeric" target="_blank">Turmeric</a>:</strong> This popular spice is well loved for its anti-inflammatory and antioxidant properties.</p><p><strong>Shilajit:</strong> An herbo-mineral adaptogen, <a href="https://vitalplan.com/ingredients/shilajit" target="_blank">shilajit</a> has a long history of use in traditional Indian medicine for longevity and strength. It's also an immunomodulator with antioxidant, anti-inflammatory, and antiviral properties.</p><p><strong>Gotu Kola:</strong> Best known for improving memory and mood, <a href="https://vitalplan.com/ingredients/gotu-kola" target="_blank">gotu kola</a> is also great for promoting a normal response to inflammation, balancing stress hormones, and supporting circulation.</p>Shop Vital Plan Pure Chlorella
<a href="https://vitalplan.sjv.io/rA4MB" ><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTQ1NDQ2OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3MTAwNTEwMX0.yI_i-pZySmK6Dq6VlwfJuBa60zHTY1va2FwBu1p2zak/img.jpg?width=1200&coordinates=0%2C0%2C0%2C0&height=1200" id="949ac" class="rm-shortcode" data-rm-shortcode-id="e235a717283ef3ed8db9d8ce65a9bbbb" data-rm-shortcode-name="rebelmouse-image" data-width="1200" data-height="1200" /></a><p><em><em>Vital Plan is a certified B Corporation — one of only eight supplement companies recognized for achieving the highest standards of social and environmental performance, accountability, and transparency. If you make a purchase using the link above, EcoWatch may earn a commission.</em></em></p>3. Filter Your Water
<p>Much of America's tap water has been shown to contain pollutants, so filtering what comes out of your kitchen sink is smart. To be sure you're using a filter that does the trick, keep these guidelines in mind:</p><ul><li>Look for a filter certified by NSF International or the Water Quality Association.</li><li>Choose one that removes the contaminants in your water (check your local drinking water quality report to see what's present).</li><li>Change your water filters on time.</li></ul>4. Choose Safe and Effective Cleaning Supplies
<p>When buying household cleaning products, don't bring home chemicals that could harm your health more than some of the microbes you're trying to get rid of. Fortunately, there are a number of products on the market that work safely; here are some ways to shop wisely:</p><ul><li>Look for the Green Seal, Ecologo, or Safer Choice (EPA) seals.</li><li>Opt for fragrance-free options.</li><li>Avoid triclosan and quaternary ammonium compounds or "quats." (One tactic is to choose products that don't advertise as "antibacterial.")</li><li>Consult the EWG's list of <a href="https://www.ewg.org/news-and-analysis/2020/03/16-effective-and-safe-products-guard-against-coronavirus" target="_blank" rel="noopener noreferrer">safe and effective products</a> for guarding against coronavirus.</li></ul>5. Opt for Non-Toxic Beauty and Personal Care Products
<p>There are a lot of claims made on beauty and self-care products these days, but words alone, like "natural," "organic," "non-toxic," "clean," "green," and "eco-friendly," don't mean a thing — they aren't backed by any sort of regulatory or certification processes. Instead, to find non-toxic products you trust, you have to do a little research.</p><p>Start by checking reputable ratings databases like <a href="https://www.ewg.org/skindeep/" target="_blank" rel="noopener noreferrer">Skin Deep</a> (EWG) and <a href="https://www.thinkdirtyapp.com/" target="_blank" rel="noopener noreferrer">Think Dirty</a>. Another good bet: Look for reliable third-party certifications on products labels, including:</p><ul><li>USDA Organic</li><li>EWG Verified</li><li>Made Safe</li><li>NSF/ANSI 305</li><li>Natural Products Association Certified</li><li>Whole Foods Market Premium Body Care</li></ul>6. Get Outside
<p>One more reason to <a href="https://vitalplan.com/blog/how-to-feel-great-and-boost-longevity-in-just-17-minutes-a-day" target="_blank" rel="noopener noreferrer" style="">get outdoors</a> beyond combatting cabin fever: The air in natural environments is generally much cleaner than indoor air. For one, outdoor air contains ⅔ less carbon dioxide, high levels of which negatively affect our productivity, <a href="https://vitalplan.com/blog/natural-sleep-aids" target="_blank" rel="noopener noreferrer" style="">sleep</a>, and more.</p><p>Forest air in particular contains phytoncides, organic compounds emitted by trees and plants that have been shown to boost our immune system function, plus plants in general help neutralize toxic substances in the air. Forests, open spaces, and open water are also rich in negative ions, which reduce inflammation.</p><p>So take your pick of natural environs, and get out there as often as possible — while still maintaining at least 6 feet of distance between yourself and others, of course.</p>7. Bring Nature Indoors
<p>Plants are natural air purifiers, so bringing some plants indoors can help clear the air in your home. Here's a list of the top 10 air-purifying plants to consider:</p><ul><li>Areca palm</li><li>Lady palm</li><li>Bamboo palm</li><li>Rubber plant</li><li>Dracaena</li><li>English ivy</li><li>Dwarf date palm</li><li>Ficus</li><li>Boston fern</li><li>Peace lily</li></ul>8. Drive Less, Move More
<p>Staying off the roads decreases air pollution, and the fact that many of us are driving less these days is noticeably improving air quality. If your commute is on hold, try to translate some of your usual travel time into getting more physical activity, or sneak in more movement between other normal routines.</p><p>Exercise improves circulation, oxygenates your tissues, and enhances the work of the lymphatic system through muscle contractions — all of which make it easier to move toxins out of your body.</p>9. Practice Forgiveness
<p>Through the practice of gratitude, we stay centered and in the present moment. This allows us to move through situations from our heart. Take time to forgive someone or yourself for things in the past. When we forgive, we expand and open up to endless possibilities.</p>10. Quit a Bad Habit
<p>Are you a smoker? Pack rat? Chronically sleep-deprived? In a bad relationship? Toxins come into our lives in many forms. Consider if you're participating in any unhealthy patterns or holding onto anything that no longer serves you, and then find a way to limit those things in your life.</p>- 15 Supplements to Boost Your Immune System Right Now - EcoWatch ›
- The Immune System's Fight Against the Coronavirus - EcoWatch ›
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By Kyla Shea
When Danish scientist Henrik Dam fed a cholesterol-free diet to baby chicks in his lab about 90 years ago, he noticed excessive bleeding in some of them. It did not stop after he replaced the cholesterol. Dam ultimately concluded the bleeding was related to a "depletion of an anti-hemorrhagic compound," which he called vitamin K (for "koagulation," as spelled in Danish). For that discovery, Dam won the Nobel Prize in Physiology or Medicine in 1943.
Why is vitamin K important?
<p>Over the past few decades, scientists discovered vitamin K-dependent proteins in many tissues throughout the body. This suggests vitamin K <a href="https://doi.org/10.3945/ajcn.2009.27930" target="_blank">has physiological roles</a> well beyond blood clotting. For example, in arterial tissue, proteins dependent on vitamin K can <a href="https://doi.org/10.1083/jcb.200402046" target="_blank">help prevent calcification</a>. This is critical, because arterial calcification can lead to heart attacks.</p><p><span></span>Without vitamin K, these proteins cannot prevent calcification. And because these proteins are present in cartilage and bone, we are also studying how these vitamin K-dependent proteins may be involved in osteoarthritis.</p><p>Just as there are several forms of B vitamins, there are also multiple forms of vitamin K. Scientists know of at least 12. Phylloquinone, also known as vitamin K1, is synthesized by plants. <a href="https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional" target="_blank">Green leafy vegetables</a>, like spinach and collard greens, and vegetable oils, like soybean and canola oil, contain high amounts of phylloquinone.</p><p>Menaquinones, a class of vitamin K compounds also known as vitamin K2, are found in variable amounts in animal-based foods, such as <a href="https://doi.org/10.3945/cdn.117.000638" target="_blank" rel="noopener noreferrer">dairy foods</a> and <a href="https://doi.org/10.1021/jf052400h" target="_blank" rel="noopener noreferrer">some meats</a>. Menaquinones are also produced by <a href="https://doi.org/10.1146/annurev.nu.15.070195.002151" target="_blank" rel="noopener noreferrer">intestinal microbiota</a>, although their nutritional value is uncertain.</p><p>Our lab has measured the amount of vitamin K in thousands of foods commonly consumed in North America. In partnership with the U.S. Department of Agriculture, this information is publicly available at the <a href="https://fdc.nal.usda.gov/" target="_blank" rel="noopener noreferrer">USDA's Food Data Central</a> website, the most comprehensive nutrition database in the world. Over 350,000 foods are profiled.</p>What’s next?
<p>A goal of our research is to establish a recommended dietary allowance for vitamin K. In North America, current dietary recommendations for vitamin K are referred to as "adequate intake," the amount assumed to <a href="https://www.nal.usda.gov/fnic/dri-glossary" target="_blank">ensure nutritional adequacy</a>. An adequate intake is set when insufficient scientific evidence exists to provide a more precise recommended dietary allowance. For men over 18, <a href="https://www.nap.edu/read/10026/chapter/7" target="_blank">the adequate intake for vitamin K</a> is 120 micrograms a day. For women, it is 90 micrograms a day. One cup of raw spinach contains 145 micrograms of phylloquinone. Patients who are taking warfarin need to consult with their healthcare professional for guidance on their vitamin K intakes.</p><p>Clotting abnormalities due to low dietary vitamin K intakes are extremely rare because nearly everyone consumes enough vitamin K in his or her diet to maintain normal coagulation. Although emerging evidence suggests low vitamin K intakes may influence health outcomes unrelated to coagulation, right now this evidence <a href="https://doi.org/10.3390/nu12102909" target="_blank">does not support the need to take vitamin K supplements</a>, even though they are on the market. Menaquinone supplements have become <a href="https://www.marketresearchfuture.com/reports/vitamin-k2-market-7495" target="_blank" rel="noopener noreferrer">particularly popular</a> because there are claims they <a href="https://www.vitamk7.com/hearth_benefits.php" target="_blank" rel="noopener noreferrer">have unique health benefits</a> that phylloquinone does not.</p><p>However it is very difficult <a href="https://doi.org/10.3945/an.113.004929" target="_blank" rel="noopener noreferrer">to isolate the effect</a> of a nutrient on a health outcome, and even more difficult to recommend supplement use based on the studies that have been done to date. Large clinical trials must be designed to address the question. These trials, which can cost millions, have not yet been conducted with vitamin K. The smaller trials that have been done do not meet the standards of scientific rigor required to promote vitamin K supplements at this time.</p><p>As our research continues, we strive for a better understanding of vitamin K's role in human health beyond coagulation. We want to know how much vitamin K is needed to protect against age-related disease and disability. However, until we have more robust evidence that supplements are needed, it is safer, and more enjoyable, to obtain vitamin K from food.<br></p><p><em>Any opinions, findings, conclusions, or recommendations expressed in this publication are those of the author and do not necessarily reflect the views of the USDA.</em></p><p><em><a href="https://theconversation.com/profiles/kyla-shea-1184757" target="_blank">Kyla Shea</a>: Scientist I, Vitamin K Research Team at the USDA Human Nutrition Research Center on Aging at Tufts University, Tufts University</em></p><p><em>Disclosure statement: </em><em>Kyla Shea receives or has received funding from the USDA, the National Institutes of Health, the Arthritis Foundation, the American Heart Association.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/vitamin-k-a-little-known-but-noteworthy-nutrient-152161" target="_blank">The Conversation</a>. </em></p>- This Start-Up Believes Seaweed Can Change the World - EcoWatch ›
- Anti-Nutrients: They’re Part of a Normal Diet and Not as Scary as They Sound - EcoWatch ›
While any ol' protein bar offers convenience, not all bars are created equal in terms of overall nutritional value and, certainly, overall level of sustainability and eco-friendly production. So, which are the best vegan protein bars on the market?
1. Aloha Organic Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="bdd8e0bf4369d9e71f304e72aec99363" contenteditable="false"> <a href="https://www.amazon.com/dp/B0178ENI4K?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51FgrPeslEL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Vegan, gluten-free, low-carb, and low-sugar, <a href="https://www.amazon.com/dp/B0178ENI4K?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Aloha bars</a> are one of the best vegan protein bars if you want a healthy dose of protein (14 grams) without too many additives or synthetic chemicals. They come in several great flavors, too; our favorites are chocolate mint and peanut butter, but we encourage you to try any that sound good to your palette.</p>2. Shanti Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="b58b458ddff7fee45a9e5b6c87c61578" contenteditable="false"> <a href="https://www.amazon.com/dp/B00VAZQNEG?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51QHj9aQxUL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Each <a href="https://www.amazon.com/dp/B00VAZQNEG?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Shanti Bar</a> has 17 grams of plant-based protein, making them a great option when you only need a nibble of something to get you from meal to meal. The vegan credentials are off the charts: Shanti bars are organic, gluten-free, sustainably sourced, and made without any refined sugars. The nut butter chocolate chip maca flavor is especially tasty.</p>3. Vega 10g Protein Bar
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="bd3a945acb3a346fa4dbe11e367aacd8" contenteditable="false"> <a href="https://www.amazon.com/dp/B079P6RMDV?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41ts4YrO-TL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>We love the <a href="https://www.amazon.com/dp/B079P6RMDV?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Vega 10g bars</a> not only because of their simplicity, but also their great flavor. You can pick them in chocolate peanut butter, chocolate caramel, blueberry oat, or coconut almond, and we'll vouch that all are really yummy. With any option, you'll get 10 grams of <a href="https://www.ecowatch.com/plant-based-protein-powder-2648794018.html" target="_blank">plant-based protein</a>, plus four grams of fiber. A great snack item for anyone who wants their protein bars to be vegan, dairy-free, non-GMO, and altogether tasty.</p>4. GoMacro Organic Vegan Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="f4883bbee1a86b2ec634d0c7d33846d9" contenteditable="false"> <a href="https://www.amazon.com/dp/B07V9PM8HJ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41-SosH6PDL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p><a href="https://www.amazon.com/dp/B07V9PM8HJ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">GoMacro's protein bars</a> are both filling and energizing. We love using them to begin the day, as they help give us the push we need to start the morning's activities with plenty of focus and stamina. Each one is made with 10 to 12 grams of plant-based protein and is completely vegan. Again, there are loads of flavor options. Our top pick: blueberry with cashew butter.</p>5. Evo Hemp Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="0d6609c136dfebc72d77d8910e0a39c0" contenteditable="false"> <a href="https://www.amazon.com/dp/B08CRBDNQQ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51pyKPCAsOL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Looking for a protein bar that's not only vegan-friendly, but also offers the natural power of hemp protein? <a href="https://www.amazon.com/dp/B08CRBDNQQ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Evo's product line</a> is one of our favorites. These bars are noteworthy for offering plenty of omega-3 fatty acids, too, which can help naturally reduce inflammation. There are plenty of other nutrients packed into these bars, too, along with some excellent natural flavors, making them high on our list of best vegan protein bars.</p>6. Rise Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="7fca211f95ef3b9d4bd53dc23d038b7e" contenteditable="false"> <a href="https://www.amazon.com/dp/B00HFY0YSW?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51QIjH++EcL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>If you're looking for simplicity, give <a href="https://www.amazon.com/dp/B00HFY0YSW?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Rise Bars</a> a try. They're made with four simple ingredients yet have an impressive 15 grams of plant-based protein per bar. There's just something refreshing about these simple vegan bars, especially if you opt for a light flavor like lemon cashew.</p>7. 22 Days Nutrition Organic Protein Bar
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDk2OTA5NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NTIxMjEyOH0.WKYat8DC5GE62XavwI65M9BFEhi4CvrLuHOgSdrgzJc/img.jpg?width=980" id="a3aa8" class="rm-shortcode" data-rm-shortcode-id="fdc3a56de899bf3eb6d4e3f1b6849319" data-rm-shortcode-name="rebelmouse-image" data-width="870" data-height="988" /><p>If it's flavor you're after, the <a href="https://www.amazon.com/22-Days-Nutrition-Organic-Protein/dp/B07142PGWS/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=bed095526ed3058842fd024d8f8e1a18" target="_blank" rel="noopener noreferrer">22 Days lineup</a> has a lot of enticing options: Peanut butter chocolate chip, salted caramel, fudge brownie, you name it. This is one of our top options for sweet tooths, but we'll also note how much we appreciate the balanced nutritional contents. There's even a high iron quotient here, which is something many <a href="https://www.ecowatch.com/vegan-diet-health-benefits-2608604362.html" target="_blank">vegan diets</a> tend to lack.</p>8. No Cow Protein Bar
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="42a1a6238d107c4d81073c21615bbf17" contenteditable="false"> <a href="https://www.amazon.com/dp/B084JPHL87?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41-V4JRIV7L.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>It's right there in the name: <a href="https://www.amazon.com/dp/B084JPHL87?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">No Cow bars</a> are totally dairy-free, in addition to being gluten-free, kosher, and non-GMO. But boy, do they pack a lot of nutritional punch. Each bar comes with 19 grams of fiber, 20 grams of protein, and a scant 190 calories per serving. There's a lot to love about the No Cow bars, and we haven't even touched on the amazing array of flavors. </p>9. Raw Rev Glo Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="2ba495e3c4e0326020d7b804355f1a08" contenteditable="false"> <a href="https://www.amazon.com/dp/B07QBR83B4?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51Z1-77wP8L.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p><a href="https://www.amazon.com/dp/B07QBR83B4?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Raw Rev Glo</a> makes some of the best vegan protein bars that are loaded with superfoods; you'll find amazing, plant-based nutrients here, along with delicious flavors and an appealing texture. Each bar has 11 grams of protein plus 13 grams of fiber, which means it has a high overall nutritional value. These bars are an altogether wholesome and eco-friendly way to add some protein to your daily diet.</p>10. Pegan Thin Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="cc17a201db5812b934b292b9d99597d5" contenteditable="false"> <a href="https://www.amazon.com/dp/B01N7FCD4Q?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51WtBDtPUtL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Looking for a low-carb option? You'll find just a single net carb in each <a href="https://www.amazon.com/dp/B01N7FCD4Q?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Pegan bar</a>, yet there is plenty in the way of protein and fiber. Specifically, they are rich in prebiotic fiber, which can help you sustain that helpful bacteria in your gut, easing the digestion process. We also like that these bars offer some flavors you don't see from other brands, like the tasty ginger snap option.</p>Start Snacking on a Vegan Protein Bar
<p>As you consider your options for different vegan protein bars, there are a lot of factors to consider, including flavor, total fiber content, and more. One thing you can feel confident about is that each of the bars we've recommended here is fully compliant with a vegan diet. And all are made with admirably earth-friendly practices.</p><p>These are bars you can feel good about any time you need to reach for that fast <a href="https://www.ecowatch.com/egg-free-vegan-breakfast-recipes-2544537485.html" target="_blank">vegan breakfast</a> or that afternoon pick-me-up. Try one of the best vegan protein bars today and see which ones you like the most.</p>- 12 Healthy Granola Bars - EcoWatch ›
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Over-the-counter cough syrups and cough drops only mask symptoms, and that means your cough could return at any time. Instead of hoping for the best, you can use holistic treatments that target the underlying cause of even the worst coughs.
How Coughing Works
<p>Have you ever wondered what's actually going on inside the body when you make that awful coughing sound?</p><p>Here's what's really happening:</p><ol><li>You take a gasp of air.</li><li>The glottis covers the windpipe.</li><li>The respiratory muscles contract.</li><li>Pressure builds in the airway.</li><li>The glottis bursts open and…you cough!</li></ol>What Causes Coughing?
<p>Coughing happens when you need to expel an irritant or cope with symptoms of a respiratory infection.</p><p>Acute coughing is coughing that lasts less than three weeks. This includes brief coughing fits and reactions to short-term respiratory infections. Acute coughs are typically "dry," meaning there's no mucus in the airway.</p><p>Chronic coughing, however, is coughing that lasts eight weeks or longer and requires professional medical intervention. These coughs are typically "wet" and are characterized by heavy phlegm and mucus production as a response to inflammation in the lungs.</p><p>Common causes of chronic cough include:</p><ul><li>Allergies</li><li>Viral infections (bronchitis, pneumonia, cold, flu)</li><li>GERD (acid reflux disease)</li><li>Asthma</li><li>Pulmonary fibrosis</li><li>Sinus infection (due to persistent nasal drip)</li></ul><p>Chronic coughing may also be caused by a reaction to certain medications like ACE inhibitors and beta-blockers, which can irritate nerve endings in the throat.</p>5 Home Remedies for Cough
<p>From therapeutic essential oils to immune-boosting foods, here are five of the top natural remedies for cough:</p><p><strong>1. Essential Oils</strong></p><p><a href="Essential oils">Essential oils</a> are extracted from the roots, stems, flowers, and leaves of various medicinal plants. Most essential oils have a broad spectrum of antibacterial, antiviral, antimicrobial, antifungal, and anti-inflammatory properties, all of which can be ideal for fighting infection and treating the underlying causes of coughing.</p><p>Some essential oils, however, can also relax the muscles of the respiratory system and help expel mucus. Eucalyptus, <a href="https://www.remedyreview.com/remedies/peppermint-essential-oil/" target="_blank" rel="noopener noreferrer">peppermint</a>, and <a href="https://www.remedyreview.com/remedies/rosemary-essential-oil/" target="_blank" rel="noopener noreferrer">rosemary</a> are some of the best essential oils for colds and coughs.</p><p>Research suggests that these three essential oils can have many benefits, including the <a href="https://www.ncbi.nlm.nih.gov/pubmed/7827436" target="_blank" rel="noopener noreferrer">reduction in frequency of coughs</a>, relief from scratchy throats and congestion, as well as <a href="https://www.ncbi.nlm.nih.gov/pubmed/15719688" target="_blank" rel="noopener noreferrer">reduced inflammation and mucus production</a>.</p><p><strong>How to Use Essential Oils for Cough</strong></p><p>You can add a few drops of essential oil to any hot shower, which will incorporate the oil with the steam and open up your sinuses for less irritation and coughing. Additionally, you can make your own essential oil vapor rub by mixing 1-2 drops of essential oil with half a teaspoon of coconut or <a href="https://www.remedyreview.com/remedies/the-best-mct-oils/" target="_blank" rel="noopener noreferrer">MCT oil</a>. Apply this DIY vapor rub to the chest and back of the neck for fast-acting relief.</p><p><strong>2. Raw Honey</strong></p><p>Raw honey's immune-boosting antioxidants and antimicrobial effects are perfect when it comes to finding a home remedy for coughing. According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223897/" target="_blank" rel="noopener noreferrer">2011 meta-analysis</a>, researchers think that raw honey may treat coughs by reducing inflammation and relieving irritation.</p><p>In a 2007 study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/18056558" target="_blank" rel="noopener noreferrer">The Archives of Pediatrics and Adolescent Medicine</a>, honey was tested against the cough-suppressing medication dextromethorphan in children with nighttime coughing. The honey group experienced a greater reduction in coughing than the dextromethorphan group. </p><p>To make your own DIY honey elixir, mix 1-2 teaspoons of raw honey in a cup of warm water with a few drops of lemon juice. However, if you are trying to alleviate coughing in children, you should not give raw honey to any child under one year of age <a href="https://www.cdc.gov/botulism/prevention.html" target="_blank" rel="noopener noreferrer">due to the risk of infant botulism</a>.</p><p><strong>3. Marshmallow Root</strong></p><p>Marshmallow root extract has long been used in Germany as a main ingredient in natural cough remedies. It has a high mucilage content, which eases coughing by coating the throat with a thick, gluey substance.</p><p><a href="https://www.ncbi.nlm.nih.gov/pubmed/16391481" target="_blank" rel="noopener noreferrer">One small study</a> found that an herbal cough medicine containing marshmallow root, thyme, and ivy can effectively relieve coughing caused by respiratory tract infections in humans after just 12 days of treatment.</p><p>In a 2018 study published in the journal <a href="https://www.ncbi.nlm.nih.gov/pubmed/30064132" target="_blank" rel="noopener noreferrer">Complementary Medicine Research</a>, consumers reported on the efficacy of marshmallow root syrup as a treatment for irritative cough. The majority of participants reported a significant reduction in dry cough symptoms within 10 minutes of administration.</p><p><strong>4. Gargle Salt Water</strong></p><p>This simple, natural remedy for coughing is great for soothing a sore throat as well. Gargling salt water has been shown to <a href="https://www.ncbi.nlm.nih.gov/pubmed/16242593" target="_blank" rel="noopener noreferrer">reduce respiratory infections up to 40 percent</a>, and can lessen the need to cough by reducing phlegm and mucus in the throat.</p><p>Mix a teaspoon of salt with 8oz of hot water. Stir the mixture until the salt has fully dissolved. Make sure the water isn't too hot, then take a swig of the salt water and gargle for 15 to 30 seconds. After this, you can spit out the salt water, and repeat three times a day.</p><p><strong>5. Eat Right</strong></p><p>Eating immune-boosting foods can be extremely beneficial in preventing and fighting off a cough, and here are some of the best foods for supporting immunity, reducing inflammation, and thinning mucus:</p><ul><li><strong>Probiotic foods</strong>: If you get frequent, recurring coughs, you may be more susceptible to illness due to a weakened gut lining. <a href="https://www.remedyreview.com/remedies/the-best-probiotic-supplements/" target="_blank" rel="noopener noreferrer">Probiotics</a> like kombucha, coconut kefir, apple cider vinegar, sauerkraut, and kimchi can reinforce the gut lining and fortify the immune system.</li><li><strong>Bone broth:</strong> Drinking hot bone broth made from chicken or beef cartilage can thin the mucus and help repair the gut lining with <a href="https://www.remedyreview.com/remedies/the-best-collagen-powders/" target="_blank" rel="noopener noreferrer">collagen</a>.</li><li><strong>Ginger root:</strong> <a href="https://www.remedyreview.com/remedies/the-best-ginger-supplements/" target="_blank" rel="noopener noreferrer">Ginger</a> contains powerful anti-inflammatory compounds like zingibain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604064/" target="_blank" rel="noopener noreferrer">may relax the muscles in the upper airway that control coughing</a>.</li><li><strong>Stay Hydrated: </strong>This may seem like a no-brainer, but in order to be fully cough-resistant, you'll have to drink plenty of fluids. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223897/" target="_blank" rel="noopener noreferrer">Studies show</a> that staying hydrated is essential to the treatment of coughs, and it may also soften mucosal secretions and help clear the airway.</li></ul>Other Helpful Tips for Relieving a Cough at Home
<p>As you seek to use home remedies for cough relief, you'll also want to avoid pro-inflammatory foods like gluten, sugar, soda, fruit juice, dairy, hydrogenated oils, and processed foods.</p><p>If your nasal passages are congested, irritation from nasal drip can make your cough worse. If this is the case, you may want to try using a neti pot, which can flush out irritants and thin the mucus.</p><p>If you experience persistent coughing for longer than eight weeks, we recommend seeing a doctor for medical advice and treatment. At-home remedies are a great way to alleviate common cold or flu symptoms, but more serious complications may arise that require professional treatment.</p>The holiday season is packed with parties, work events, and family dinners where delicious foods and beverages are enjoyed. Most of these tasty treats include some aromatic spices like cinnamon, clove, or nutmeg.
1. Cinnamon
<p>Cinnamon is one of the most popular spices to use, especially during the holiday season. It's used to flavor favorites like pumpkin pie, sweet potato casseroles, and spiced apple cider.</p><p>Cinnamon brings a warm, spicy taste to recipes, making it a perfect addition to both sweet and savory dishes served during Thanksgiving, Christmas, Hanukkah, and New Years. It's also popularly used in seasonal beverages like eggnog.</p><p>Aside from its versatility, cinnamon offers a wealth of health-promoting benefits.</p><p>For example, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/" target="_blank">studies</a> demonstrate that cinnamon has powerful anti-inflammatory effects and may help lower blood sugar and blood pressure levels when taken in high doses as a supplement. Cinnamon may offer <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896244/" target="_blank" rel="noopener noreferrer">anticancer</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524496/" target="_blank" rel="noopener noreferrer">neuroprotective</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220230/" target="_blank" rel="noopener noreferrer">metabolic</a> benefits as well.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/" target="_blank" rel="noopener noreferrer">Cinnamon contains compounds</a> including cinnamaldehyde and proanthocyanidins, which have potent antioxidant properties and may help protect cells against oxidative damage, which is critical for disease prevention.</p><p>When shopping for cinnamon, choose <a href="https://www.ncbi.nlm.nih.gov/pubmed/23627682" target="_blank" rel="noopener noreferrer">Ceylon cinnamon</a> or "true cinnamon" whenever possible for the most benefits.</p>2. Ginger
<p>Ginger is a popular ingredient in health products, and for good reason.</p><p>This pungent holiday spice is packed with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/" target="_blank">health-promoting compounds</a> including gingerols, shogaols, and paradols. Dried ginger, which is most commonly used in holiday recipes, is most concentrated in shogaols while fresh ginger is packed with gingerols.</p><p>Consuming ginger can <a href="https://www.ncbi.nlm.nih.gov/pubmed/26228533" target="_blank" rel="noopener noreferrer">positively impact overall health in many ways</a> as ginger has anti-inflammatory, antioxidant, antimicrobial, and anticancer effects.</p><p>Ginger supplements are commonly used as effective, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/" target="_blank" rel="noopener noreferrer">natural treatments</a> for nausea, infections, heartburn, bloating, and gas.</p><p>Plus, many <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/" target="_blank" rel="noopener noreferrer">research studies</a> in animals and test tubes have shown that ginger has powerful anticancer properties, and that ginger may help inhibit cell growth and induce cellular death in certain types of cancer including gastrointestinal cancer and ovarian cancer.</p><p>Try incorporating fresh ginger into teas, dressings, marinades, and fresh juices, or using dried ginger in baked goods and dry rubs to reap the many impressive health benefits this spice has to offer.</p>3. Nutmeg
<p>Nutmeg has a distinctive, slightly nutty flavor that gives a powerful kick to holiday recipes like custards, ciders, and roasts.</p><p>In addition to its delicious taste, nutmeg contains a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/" target="_blank" rel="noopener noreferrer">plethora of antioxidants</a> that can benefit health in a number of ways. Terpenes, cyanidins, and phenolic compounds are just some of the powerful antioxidants found in this tasty spice.</p><p>Due to its high concentration of health-promoting plant compounds, nutmeg delivers a variety of health benefits.</p><p>Research has shown that this spice has <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/" target="_blank" rel="noopener noreferrer">anti-inflammatory</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434417/" target="_blank" rel="noopener noreferrer">antibacterial</a> properties and may help improve <a href="https://www.ncbi.nlm.nih.gov/pubmed/31063201" target="_blank" rel="noopener noreferrer">blood sugar control</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502738/" target="_blank" rel="noopener noreferrer">heart health</a> when taken in high doses.</p><p>Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1187868/" target="_blank" rel="noopener noreferrer">research in animals</a> has even demonstrated that nutmeg may be an effective natural treatment method for boosting libido.</p><p>Nutmeg is delicious when used in savory recipes such as curries and meat dishes, and it gives desserts like crisps, pies, and puddings a pleasant punch of flavor.</p>4. Allspice
<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/23140298" target="_blank" rel="noopener noreferrer">Allspice</a> is the dried unripe berries of Pimenta dioica, which is native to the West Indies, Central America, and Mexico. It's used in traditional Carribean recipes like jerk chicken and mole sauces, and it's a staple in holiday dishes such as spiced apple cider, soups, and gingerbread.</p><p>Additionally, allspice has been used for hundreds of years as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3891794/" target="_blank" rel="noopener noreferrer">folk remedy to treat ailments</a> including indigestion, pain, headaches, and more.</p><p>Allspice has a spicy taste and pungent aroma and is rich in <a href="https://www.ncbi.nlm.nih.gov/pubmed/23140298" target="_blank" rel="noopener noreferrer">medicinal compounds</a> including polyphenols, terpenoids, and lignans that offer antioxidant, antihypertensive, antiviral, and anticancer effects.</p><p>In particular, the bioactive compounds eugenol, ericifolin, and gallic acid, which are concentrated in nutmeg, have been studied for their potent anti-tumor properties.</p><p>For example, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29073729" target="_blank" rel="noopener noreferrer">one test tube study</a> found that eugenol was effective in fighting an aggressive type of breast cancer while <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731804/" target="_blank" rel="noopener noreferrer">another study</a> found that allspice extract stopped the spread of, and induced cell death in prostate cancer cells. Although these findings are promising, human studies are needed to confirm these potential benefits.</p>5. Clove
<p>Clove is another popular holiday spice that has a rich history. Clove has been used since ancient times in traditional medicine practices to treat pain and fight infections.</p><p>Like allspice, clove is rich in eugenol and gallic acid, as well as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/" target="_blank" rel="noopener noreferrer">number of other phenolic acids and flavonoid compounds</a>, all of which offer impressive health benefits.</p><p>Clove has powerful antioxidant, antibacterial, antiviral, and anti-inflammatory properties.</p><p>What's more, some research suggests that clove may offer anticancer effects due to its high concentration of eugenol. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/" target="_blank" rel="noopener noreferrer">eugenol</a> makes up around 89% of clove essential oil.</p><p>Additionally, clove oil has been <a href="https://www.ncbi.nlm.nih.gov/pubmed/19589904" target="_blank" rel="noopener noreferrer">shown to have powerful antifungal effects</a> against Candida yeast and Aspergillus fungus, which commonly cause infections in humans.</p><p>Clove has a strong, slightly bitter flavor, so you only need to add a small amount of this spice to your favorite holiday recipes. Try adding clove to meat dishes, veggies, and baked goods.</p><p>You can even add a dash of this healthy spice to your coffee or hot chocolate for a seasonal taste during the holiday season.</p>6. Cardamom
<p>Cardamom is a spice commonly used around the holidays to add a kick of flavor to baked goods and stews.</p><p>It is a staple ingredient in Indian cuisine and has been used in traditional medicine practices throughout history to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">treat medical conditions</a> such as heart disease, constipation, colic, and fungal infections.</p><p>Recent research has demonstrated that cardamon may offer a variety of health benefits due to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">abundance of phytochemicals</a> — including myrcene, limonene, subinene, cineol, α-pinene, β-sitostenone, and γ-sitosterol — concentrated in this pungent spice.</p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">rodent study</a> found that treatment with cardamom powder improved blood sugar, prevented increases in blood lipids, and reduced liver inflammation in rats fed a high fat diet over an 8-week period.</p><p>Other studies in test tubes and animals have demonstrated that cardamom may offer antioxidant, anticancer, and anti-inflammatory effects.</p><p>Plus, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20361714" target="_blank" rel="noopener noreferrer">one human study</a> showed that supplementation with 3 grams of cardamom powder for 12 weeks significantly decreased blood pressure and significantly increased antioxidant levels in 20 adults with hypertension.</p><p>Interestingly, human studies are currently being conducted to assess the potential impact of cardamom supplementation on blood sugar, cholesterol, and inflammatory markers in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5463368/" target="_blank" rel="noopener noreferrer">people with diabetes and obesity</a>, yet the results are not yet available.</p><p>Although the small amounts of cardamom used in cooking are unlikely to have the same benefits as high-dose supplements, adding cardamom to holiday recipes may benefit overall health by providing a wealth of protective plant compounds.</p>The Bottom Line
<p>The holiday spices listed above are not only delicious, but they offer an abundance of powerful phytochemicals that may protect overall health.<br></p><p>Try adding these flavorful spices to your favorite seasonal recipes to kick up the flavor and nutritional benefits of your meal.</p>- 10 Healthy Holiday Side Dishes - EcoWatch ›
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Many people fear they will pack on pounds during the holiday season because of the abundance of indulgent dishes and tasty treats served at dinners, parties, and work events.
1. Brussels Sprout Slaw With Manchego
<p>Brussels sprouts are nutrient-dense cruciferous vegetables that offer an abundance of health benefits. For example, Brussels sprouts are rich in anti-inflammatory antioxidants including kaempferol, which has been shown to provide neuroprotective, anticancer, and heart health promoting effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21428901" target="_blank">1</a>).</p><p>Even though this vegetable is highly nutritious, many people don't like the taste of Brussels sprouts, especially when they develop a mushy texture after being cooked.</p><p>To make a holiday side dish that everyone will love, try out this <a href="https://www.wellplated.com/brussels-sprouts-slaw/" target="_blank">Brussels sprout slaw recipe</a> that combines crispy, raw Brussels sprouts with other tasty ingredients like almonds and manchego cheese.</p>2. Paleo Sweet Potato and Cranberry Stuffing
<p>While traditional bread-based stuffing recipes are usually delicious, they can be high in calories and full of ingredients that aren't good for overall health.</p><p>For a nutritious spin on traditional stuffing, try out <a href="https://fedandfit.com/paleo-sweet-potato-cranberry-stuffing/" target="_blank">this inventive recipe</a> that uses sweet potatoes instead of bread as a base. Sweet potatoes are loaded with nutrients including vitamin C and provitamin A and provide an excellent source of filling fiber.</p><p>Leave out the sausage and add legumes for a punch of plant-based protein for a vegetarian-friendly version.</p>3. Cauliflower Butternut Squash and Sage Mash
<p>If you're looking for a tasty side dish, try this <a href="https://therealfoodrds.com/cauliflower-butternut-squash-mash/" target="_blank">flavorful mash recipe</a> that uses cauliflower and butternut squash as stand-ins for regular old potatoes.</p><p>Both cauliflower and butternut squash offer an abundance of nutrients that can benefit health in many ways. They are both teeming with vitamins, minerals, antioxidants, and fiber — which can help boost the health of your digestive system (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/407887/nutrients" target="_blank">2</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/527023/nutrients" target="_blank" rel="noopener noreferrer">3</a>).</p><p>Sage not only adds flavor to this mash, but it boosts the health benefits thanks to the abundance of powerful plant compounds contained within its pleasant-tasting leaves including flavonoid antioxidants and essential oils (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003706/" target="_blank" rel="noopener noreferrer">4</a>).</p>4. Quinoa Stuffed Acorn Squash
<p>Acorn squash are small in size and make a perfect vessel for a nutritious stuffing mixture when cut in half and roasted. Acorn squash are loaded with carotenoid antioxidants like beta-carotene, which may provide immune-boosting effects and enhance the health of the eyes, heart, and brain (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29885291" target="_blank">5</a>).</p><p>Quinoa, on the other hand, is a highly nutritious, gluten-free pseudo-cereal that's packed with plant-based protein, fiber, vitamins, and minerals (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024323/" target="_blank">6</a>).</p><p>Try this recipe for <a href="https://detoxinista.com/stuffed-acorn-squash-vegan-quinoa-stuffing/" target="_blank" rel="noopener noreferrer">quinoa stuffed acorn squash</a> to impress even the most hard-to-please dinner guests.</p>5. Harvest Stuffed Sweet Potatoes
<p>This recipe for <a href="https://www.foodfaithfitness.com/harvest-paleo-vegan-stuffed-sweet-potatoes/" target="_blank">stuffed sweet potatoes</a> makes an excellent side dish to bring to holiday dinners and can also be used to make a quick, hearty meal for you and your family on cold winter nights.</p><p>To make this recipe more filling, add an additional source of protein such as fried eggs, roast chicken, or chickpeas.</p><p>The cranberries and Bartlett pears add a subtle hint of sweetness while the walnuts provide a crunchy texture. Leave out the maple syrup to reduce your added sugar intake and create a more savory tasting stuffed sweet potato.</p>6. Parmesan Crusted Delicata Squash Rings
<p>Unlike most holiday appetizers, this recipe for <a href="https://thetoastedpinenut.com/parmesan-crusted-delicata-squash-rings/" target="_blank">parmesan crusted delicata squash</a> is both delicious and nutritious.</p><p>Delicata squash have a sweet, nutty flavor and are high in many nutrients, including provitamin A, vitamin C, and potassium — a mineral essential for blood pressure regulation, muscle function, and nerve transmission (<a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank">7</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/602407/nutrients" target="_blank" rel="noopener noreferrer">8</a>).</p><p>Sprinkle the finished product with fresh, chopped herbs like basil and oregano and serve with a no-sugar-added marinara dipping sauce for a super healthy holiday side dish.</p>7. Herb Stuffed Mushrooms
<p>Mushrooms are packed with health-promoting nutrients like B vitamins, copper, and potassium. They are especially high in selenium, a mineral that acts as a powerful antioxidant in the body and plays essential roles in DNA synthesis and hormone metabolism (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342623/nutrients" target="_blank" rel="noopener noreferrer">9</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295066/" target="_blank" rel="noopener noreferrer">10</a>).</p><p><a href="https://iheartumami.com/herb-stuffed-mushrooms/" target="_blank" rel="noopener noreferrer">This recipe loads mushroom caps</a> with a mixture of almond flour, sun-dried tomatoes, nutritional yeast, and fresh herbs like parsley and mint, all of which provide a number of benefits.</p><p>For example, nutritional yeast adds a boost of B vitamins while the fresh herbs offer a wide array of potent plant compounds that can help boost overall health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30651162" target="_blank" rel="noopener noreferrer">11</a>).</p>8. Kale Salad With Apples and Cheddar
<p>There's no doubt that kale is one of the most nutritious vegetables you can eat, providing over 100% of the daily value for vitamin K1, provitamin A, and vitamin C in just one cup. It's also a great source of manganese, a mineral that's important for the health of the skeletal and immune systems (<a href="https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/" target="_blank">12</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/511764/nutrients" target="_blank">13</a>).</p><p>Pairing kale with tart apples, chopped almonds, and creamy cheddar cheese creates a flavor combination that is sure to wow your holiday guests.</p><p><a href="https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/kale-salad-with-apples-cheddar-and-toasted-almonds-or-pine-nuts" target="_blank">When following this recipe</a>, be sure to finely chop your kale to make it tender and pleasing to eat.</p>9. Crockpot Rosemary, Carrot, and Parsnip Mash
<p>Having a crockpot makes creating healthy holiday side dishes a breeze. This <a href="https://www.cottercrunch.com/crock-pot-rosemary-carrot-parsnip-mash-paleo/" target="_blank">super nutritious recipe</a> combines carrots, parsnips, and rosemary to create a delectable mash.</p><p>Parsnips make an excellent substitute for potatoes and are chock full of nutrients including vitamin C and folate—a B vitamin that's critical for fetal development and the production of red blood cells and DNA (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648733/" target="_blank">14</a>).</p><p>Carrots are also a nutritious choice, providing a dose of fiber, vitamins, minerals, and antioxidants like beta-carotene and lutein (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877/" target="_blank" rel="noopener noreferrer">15</a>).</p>10. Garlic Roasted Broccoli
<p>This <a href="https://paleogrubs.com/roasted-broccoli-recipe" target="_blank" rel="noopener noreferrer">garlic roasted broccoli recipe</a> combines two of the most nutritious foods you can eat into one mouthwatering side dish.</p><p>Fresh garlic is a concentrated source of sulfur compounds including allicin and ajoene, which may provide anticancer, antimicrobial, and antidiabetic effects according to scientific research (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/" target="_blank" rel="noopener noreferrer">16</a>).</p><p>Broccoli is a cruciferous vegetable that's a hit with adults and children alike. This tasty vegetable is a concentrated source of folate, magnesium, vitamin C, potassium, manganese, provitamin A, and vitamin K1 (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/486511/nutrients" target="_blank" rel="noopener noreferrer">17</a>).</p><p>Broccoli also contains a wide array of antioxidants such as kaempferol, quercetin, and sulforaphane, all of which offer an abundance of health-promoting effects (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/" target="_blank" rel="noopener noreferrer">18</a>).</p>Trending
MCT oil is a supplement touted for its benefits, which may include weight loss, increased energy and improved cognitive function. MCT, which stands for medium chain triglyceride, contains saturated fatty acids that can be broken down quickly for energy when compared to poly- and monounsaturated fatty acids. Some food sources are coconut oil, palm kernel oil, and goat's milk.
Best for Athletic Performance: Sports Research Premium MCT Oil
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<p><span style="background-color: initial;" rel="background-color: initial;" data-verified="redactor" data-redactor-tag="span" data-redactor-style="background-color: initial;">With its high amount of C8 (caprylic acid), Sports Research Premium MCT is a great choice for athletes and avid gym-goers alike. C8's enhanced ability to increase your body's ketone production may lead to better endurance, focus and strength during bouts of activity.</span><br></p><p><strong data-redactor-tag="strong">Why Buy:</strong> Non-GMO; Certified Paleo; Great for athletes and gym-goers</p>Viva Naturals Organic MCT Oil
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<p><span style="background-color: initial;">Made from 100% coconuts, Viva Naturals MCT Oil contains three types of MCT which include caprylic, capric and lauric acids. These different forms have individual benefits which may include improved memory recall, blood sugar support and increase energy. This oil is also easily blendable in shakes, smoothies and a great addition to a morning cup of coffee.</span><br></p><p><strong>Why Buy:</strong> USDA certified organic; Third-party tested; Paleo</p>Left Coast Performance MCT Oil
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkxMTIzNy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MDc2NjE4NX0.hJcRN8IJJNPAwpHeOGvDbaqzt5SI4Zkt5f_vBuKdmvI/img.jpg?width=980" id="c9762" class="rm-shortcode" data-rm-shortcode-id="9d8f0a95550c0e3a908cd89d4c8d4810" data-rm-shortcode-name="rebelmouse-image" data-width="406" data-height="594" />Amazon
<p><span style="background-color: initial;">With their efficient distribution process, Left Coast Performance MCT Oil ensures the consumer receives the freshest MCT oil, which may improve the efficacy of the product. Due to being derived from coconuts rather than palm kernel oil, it also ensures easier digestibility, which may lead to enhanced bioavailability.</span><br></p><p><strong>Why Buy:</strong> Made with sustainably-sourced coconuts; May enhance metabolism; GMP certified; Vegan</p>- Top 10 Evidence-Based Health Benefits of Coconut Oil - EcoWatch ›
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With the ever growing popularity of CBD oil, consumer demand has paved the way for various other types of CBD-infused products and application styles. It's easy to find CBD edibles, but now hemp-infused beverages like CBD water are becoming more prominent within the industry. What is CBD water and what are our top recommendations? Read on to find out.
HOLISTIK Wellness Sampler
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEwMC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1NzU0ODIzOH0.ZXaX3XnEKm25LI6vCzB1ZuaDxoLjNnqEj_wqguRmPIM/img.png?width=980" id="173fe" class="rm-shortcode" data-rm-shortcode-id="4c076b3b38c1b3a7d937fcd750ff1d69" data-rm-shortcode-name="rebelmouse-image" data-width="960" data-height="960" /><p>HOLISTIK is a member of the IMPACT COLLECTIVE, a group of forward-thinking brands committed to making an immediate and positive environmental impact. For every HOLISTIK STIK sold, the brand will pull one plastic bottle out of the ocean — which is great. We like buying from a brand that things about its place in the world. </p><p><strong>Why buy: </strong>It's nice to shop a wellness brand that delivers on its promise of helping people feel better. HOLISTIK has a sleep, stress, recover, and digestion blend. All of their STICKs mix directly into the water of your choice and 10mg of broad-spectrum CBD plus complimentary natural ingredients.</p>Raw Health CBD Water
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEyOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1MTQ2NDIxMn0.arNI8MWpMdv5o04mYnyssmz_84GP0JA_xJoyI8XhwU0/img.png?width=980" id="68c39" class="rm-shortcode" data-rm-shortcode-id="3bc66f9f7ddd12e78a0984f2ac00cb19" data-rm-shortcode-name="rebelmouse-image" data-width="600" data-height="443" /><p>The CBD-infused water shots from RAW Health are made with 9 all-natural ingredients and feature 25 mgs of broad spectrum CBD hemp extract. They are available in three different formulas, each with a unique flavor: Refresh (gives an energy boost with a strawberry taste), Relax (alleviates anxiety and has a blueberry flavor), and Renew (helps you get over a hangover and tastes like mixed berry).</p><p><strong>Why buy: </strong>This product includes broad spectrum CBD, which means you get all of the benefits of CBD with zero THC.</p>CBD Living Water
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEyOC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY2OTA3NTA2N30.z1EigaFFbLSMbf0c1aXoaEpWd-mfAQkOthor5tFfuYQ/img.png?width=980" id="6afee" class="rm-shortcode" data-rm-shortcode-id="b385ac080f885d4f517c7d8742a86feb" data-rm-shortcode-name="rebelmouse-image" data-width="965" data-height="1024" /><p>CBD Living is well known as a company that produces CBD-infused water, which is made with 10 mg of nano-CBD in each standard sized 16.9 oz bottle of water. You can purchase one bottle for $4.99 or stock up and save by getting the 24-pack of water. Before your purchase consider the amount of plastic in the case of water. We think this is a viable option, but the STIKs have a lesser downstream impact. </p><p><strong>Why buy: </strong>Vegan, Kosher, THC-free, and made with hemp grown on licensed farms in Oregon and Colorado.</p>- Full Spectrum CBD Oil: What To Know - EcoWatch ›
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By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
1. Helps Maximize Physical Performance
<p>If you don't stay hydrated, your physical performance can suffer.</p><p>This is particularly important during intense exercise or high heat.</p><p>Dehydration can have <a href="https://www.healthline.com/health/how-to-tell-if-youre-dehydrated" target="_blank">a noticeable effect</a> if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.</p><p>This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.</p><p>Optimal hydration has been shown to prevent this from happening, and it may even reduce the <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a> that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.<a href="https://pubmed.ncbi.nlm.nih.gov/19344695" target="_blank"><span></span></a></p><p>If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.</p><p><strong>Summary</strong></p><p><strong></strong>Losing as little as 2% of your body's water content can significantly impair your physical performance.</p>2. Significantly Affects Energy Levels and Brain Function
<p>Your brain is strongly influenced by your hydration status.</p><p>Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.</p><p>In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.</p><p>Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.<a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF/core-reader" target="_blank"></a></p><p>A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.</p><p>Many other studies, with subjects ranging from <a href="https://www.healthline.com/health/parenting/signs-of-dehydration-in-toddlers" target="_blank">children</a> to <a href="https://www.healthline.com/health/symptoms-of-dehydration-in-elderly" target="_blank">older adults</a>, have shown that mild dehydration can impair mood, memory, and brain performance.</p><p><strong>Summary</strong></p><p><strong></strong>Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.</p>3. May Help Prevent and Treat Headaches
<p>Dehydration can trigger <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and migraine in some individuals.<span></span></p><p>Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.</p><p>What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.</p><p>A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for <a href="https://www.healthline.com/health/migraine-symptoms" target="_blank">migraine symptoms</a>.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.<a href="https://pubmed.ncbi.nlm.nih.gov/26200171" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.</p>4. May Help Relieve Constipation
<p><a href="https://www.healthline.com/health/constipation" target="_blank">Constipation</a> is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.</p><p>Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.</p><p>Low water consumption appears to be a risk factor for constipation in both younger and older individuals.</p><p>Increasing hydration may help decrease constipation.</p><p><a href="https://www.healthline.com/nutrition/mineral-water-benefits" target="_blank">Mineral water</a> may be a particularly beneficial beverage for those with constipation.</p><p>Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.</p>5. May Help Treat Kidney Stones
<p>Urinary stones are painful clumps of mineral crystal that form in the urinary system.</p><p>The most common form is <a href="https://www.healthline.com/health/kidney-stones" target="_blank">kidney stones</a>, which form in the kidneys.</p><p>There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.<a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004292.pub3/full" target="_blank"></a></p><p>Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.</p><p>Water may also help prevent the initial formation of stones, but studies are required to confirm this.</p><p><strong>Summary</strong></p><p><strong></strong>Increased water intake appears to decrease the risk of kidney stone formation.</p>6. Helps Prevent Hangovers
<p>A hangover refers to the unpleasant symptoms experienced after drinking <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a>.</p><p>Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.</p><p>Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.</p><p>Good ways <a href="https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover" target="_blank">to reduce hangovers</a> are to drink a glass of water between drinks and have at least one big glass of water before going to bed.</p><p><strong>Summary</strong></p><p><strong></strong>Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.</p>7. Can Aid Weight Loss
<p>Drinking plenty of water can help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible/" target="_blank">lose weight</a>.</p><p>This is because water can increase satiety and boost your metabolic rate.</p><p>Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.</p><p>A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.</p><p>The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you <a href="https://www.healthline.com/nutrition/35-ways-to-cut-calories" target="_blank">eat fewer calories</a>.</p><p>In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.</p>The Bottom Line
<p>Even mild dehydration can affect you mentally and physically.</p><p>Make sure that you <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">get enough water each day</a>, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.</p>- 9 Evidence-Based Health Benefits of Avocado Oil ›
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