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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).
<p>Although there's little science behind this specific rule, staying hydrated is important.</p><p>Here are 7 evidence-based health benefits of drinking plenty of water.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">Healthline</a></em><em>.</em></p>
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>From Your Site Articles
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Unhealthy foods play a primary role in many people gaining weight and developing chronic health conditions, more now than ever before.
<p>Surprisingly, people consider some of these foods healthy.</p><p>Here are 15 "health foods" that are really junk foods in disguise.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/15-health-foods-that-are-really-junk-foods" target="_blank">Healthline</a></em><em>.</em></p>
1. Processed ‘Low-Fat’ and ‘Fat-Free’ Foods
<p>The "war" on <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad/" target="_blank">saturated fat</a> could be considered one of the most misguided decisions in the history of nutrition.</p><p>It was based on weak evidence, which has now been completely <a href="https://www.healthline.com/nutrition/it-aint-the-fat-people/" target="_blank">debunked</a>.</p><p>When this discussion started, processed food manufacturers jumped on the bandwagon and started removing the fat from foods.</p><p>But there's a huge problem. Food doesn't taste well when the fat has been removed. That's why they added a lot of sugar to compensate.</p><p>Saturated fat is harmless, but added sugar is incredibly harmful when consumed in excess.</p><p>The words "low fat" or "fat free" on packaging usually means that it's a highly processed product that's loaded with sugar.</p>2. Most Commercial Salad Dressings
<p>Vegetables are incredibly healthy.</p><p>The problem is that they often don't taste very good on their own.</p><p>That's why many people use dressings to add flavor to their salads, turning these bland meals into delicious treats.</p><p>But many salad dressings are actually loaded with unhealthy ingredients like sugar, vegetable oils, and <a href="https://www.healthline.com/nutrition/why-trans-fats-are-bad/" target="_blank">trans fats</a>, along with various artificial chemicals.</p><p>Although vegetables are good for you, eating them with a dressing high in harmful ingredients negates any health benefit you get from the salad.</p><p>Check the ingredients list before you use a salad dressing or make your own using healthy ingredients.</p>3. Fruit Juices … Which Are Basically Just Liquid Sugar
<p>A lot of people believe <a href="https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda/" target="_blank">fruit juices</a> are healthy.</p><p>They must be because they come from fruit, right?</p><p>But most fruit juice you find in the grocery store isn't really fruit juice.</p><p>Sometimes they don't have any actual fruit in them, just chemicals that taste like fruit. What you're drinking is basically fruit-flavored sugar water.</p><p>That being said, even if you're drinking 100% quality fruit juice, it's still not the best choice.</p><p>Fruit juice is like fruit, except with all the good stuff (like the <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you/" target="_blank">fiber</a>) taken out. The main thing left of the actual <a href="https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health/" target="_blank">fruit</a> is the sugar.</p><p>Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage.</p>4. ‘Heart-Healthy’ Whole Wheat
<p>Most "whole wheat" products aren't really made from whole wheat.</p><p>The grains have been pulverized into very fine flour, which causes them to raise blood sugar just as fast as their refined counterparts.</p><p>In fact, whole wheat bread can have a similar glycemic index as white bread.</p><p>But even true whole wheat may be a bad idea because modern wheat is unhealthy compared to the wheat our grandparents ate.</p><p>Around 1960, scientists modified the genes in wheat to increase the yield. <a href="https://www.healthline.com/nutrition/modern-wheat-health-nightmare/" target="_blank">Modern wheat</a> is less nutritious and has some properties that make it much worse for people who have a gluten intolerance.</p><p>There are also studies showing that modern wheat may cause inflammation and increased cholesterol levels, at least when compared to the older varieties.</p><p>Wheat may have been a relatively healthy grain back in the day, but the stuff most people are eating today should be consumed with caution.</p>5. Cholesterol-Lowering Phytosterols
<p>Phytosterols are nutrients that are basically like plant versions of cholesterol.</p><p>Some studies have shown that they can lower blood cholesterol in humans.</p><p>For this reason, they're often added to processed foods that are then marketed as "cholesterol lowering" and claimed to help prevent heart disease.</p><p>However, studies have shown that despite lowering cholesterol levels, phytosterols have negative effects on the cardiovascular system and may even increase the risk of heart disease and death.</p><p>People with phytosterolaemia (a genetic condition that raises plant sterol level in blood) are more susceptible to the negative effects of phytosterols.</p>6. Margarine
<p><a href="https://www.healthline.com/nutrition/7-reasons-why-butter-is-good-for-you/" target="_blank">Butter</a> was labeled a bad food choice in the past because of its high saturated fat content.</p><p>Various health experts started promoting margarine instead.</p><p>Back in the day, margarine used to be high in trans fats. These days, it has fewer trans fats than before, but it's still loaded with refined vegetable oils.</p><p>Not surprisingly, the Framingham Heart Study <a href="https://www.healthline.com/nutrition/butter-vs-margarine/" target="_blank">showed</a> that people who replace butter with margarine are actually more likely to die from heart disease.</p><p>If you want to improve your health, try to eat real butter (preferably <a href="https://www.healthline.com/nutrition/grass-fed-butter-superfood-for-the-heart/" target="_blank">grass fed</a>), and avoid margarine with trans fat. Trans-fat-free margarine has become more available in recent years.</p><p>Always read nutrition facts carefully and limit products that contain trans fat.</p><p>Recommending trans fat-laden margarine instead of natural butter may be considered some of the worst nutrition advice in history.</p>7. Sports Drinks
<p>Sports drinks were designed with athletes in mind.</p><p>They contain electrolytes (salts) and sugar, which can be useful for athletes in many cases.</p><p>However, most people don't need additional salt or liquid sugar in their diet.</p><p>Although often considered "less bad" than sugary soft drinks, there's really no fundamental difference in the two, except the sugar content in sports drinks is sometimes <em>slightly</em> lower.</p><p>It's important to stay hydrated, especially when working out, but most people will be better off sticking to plain <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day/" target="_blank">water</a>.</p>8. Low-Carb Junk Foods
<p><a href="https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu/" target="_blank">Low carb diets</a> have been incredibly popular for many decades.</p><p>In the past 12 years, <a href="https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets/" target="_blank">studies</a> have confirmed that these diets are an effective way to lose weight and improve health.<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2008.00518.x/abstract" target="_blank"></a></p><p>However, food manufacturers have caught up on the trend and brought various low carb "friendly" processed foods to the market.</p><p>This includes highly processed foods like the <a href="https://www.healthline.com/nutrition/are-atkins-low-carb-bars-healthy/" target="_blank">Atkins bars</a>. If you take a look at the ingredients list, you see that there's no real food in them, just chemicals and highly refined ingredients.</p><p>These products can be consumed occasionally without compromising the metabolic adaptation that comes with low carb eating.</p><p>However, they don't really nourish your body. Even though they're technically low carb, they're still unhealthy.</p>9. Agave Nectar
<p>Given the known <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad/" target="_blank">harmful effects</a> of sugar, people have been looking for alternatives.</p><p>One of the more popular "natural" sweeteners is agave nectar, which is also called agave syrup.</p><p>You'll find this sweetener in all sorts of "healthy foods," often with attractive claims on the packaging.</p><p>The problem with agave is that it's no better than regular sugar. In fact, it's much worse.</p><p>One of the main problems with sugar is that it has excessive amounts of <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you/" target="_blank">fructose</a>, which can cause severe metabolic problems when consumed in excess.</p><p>Sugar is about 50% fructose and 55% high fructose corn syrup, but agave contains even more — up to 70-90%.</p><p>Therefore, gram for gram, agave is even worse than regular sugar.</p><p>"Natural" doesn't always equal healthy. Whether agave should even be considered natural is debatable.</p>10. Vegan Junk Foods
<p>Vegan diets are very popular these days, often due to ethical and environmental reasons.</p><p>However, many people promote vegan diets for the purpose of improving health.</p><p>There are many processed vegan foods on the market, often sold as convenient replacements for non-vegan foods.</p><p>Vegan bacon is one example.</p><p>But it's important to keep in mind that these are usually highly processed, factory made products that are bad for almost anyone, including people who are vegan.</p>11. Brown Rice Syrup
<p><a href="https://www.healthline.com/nutrition/brown-rice-syrup-good-or-bad/" target="_blank"><br>Brown rice syrup</a>, also known as rice malt syrup, is a sweetener that's mistakenly assumed to be healthy.</p><p>It's made by exposing cooked rice to enzymes that break down the starch into simple sugars.</p><p>Brown rice syrup contains no refined fructose, just glucose.</p><p>The absence of refined fructose is good, but rice syrup has a glycemic index of 98, which means that the glucose in it will spike blood sugar extremely fast.<a href="http://www.glycemicindex.com/foodSearch.php?num=2648&ak=detail" target="_blank"></a></p><p>Rice syrup is also highly refined and contains almost no essential nutrients. In other words, it's considered "empty" calories.</p><p>Some concerns have been raised about arsenic contamination in this syrup, which is another reason to be extra careful with this sweetener.</p><p>There are other sweeteners out there, including low calorie sweeteners like:</p><ul><li><a href="https://www.healthline.com/nutrition/stevia/" target="_blank">stevia</a></li><li><a href="https://www.healthline.com/nutrition/erythritol/" target="_blank">erythritol</a></li><li><a href="https://www.healthline.com/nutrition/xylitol-101/" target="_blank">xylitol</a></li></ul><p>In general, try to use all sweeteners wisely and follow recommended serving sizes.</p>12. Processed Organic Foods
<p>Unfortunately, the word "organic" has become a typical marketing buzzword in many instances.</p><p>Food manufacturers have found all sorts of ways to make the same products, except with ingredients that happen to be organic.</p><p>This includes ingredients like organic raw cane sugar, which is basically 100% identical to regular sugar. It's still just glucose and fructose with little to no nutrients.</p><p>In many cases, the difference between an ingredient and its organic counterpart is next to none.</p><p>Processed foods that happen to be labeled organic aren't necessarily healthy. Always check the label to see what's inside.</p>13. Vegetable Oils
<p>We're often advised to eat seed and vegetable oils, which includes soybean oil, <a href="https://www.healthline.com/nutrition/canola-oil-good-or-bad/" target="_blank">canola oil</a>, <a href="https://www.healthline.com/nutrition/grape-seed-oil/" target="_blank">grapeseed oil</a>, and numerous others.</p><p>This recommendation is based on the fact that these oils have been shown to lower blood cholesterol levels, at least in the short term.<a href="https://pubmed.ncbi.nlm.nih.gov/23731447/" target="_blank"></a></p><p>However, it's important to keep in mind that blood cholesterol is a <em>risk factor</em>. It's not a disease in itself.</p><p>Even though vegetable oils can help improve a risk factor, there's no guarantee that they'll help prevent actual health outcomes like heart attacks or death, which is what really counts.</p><p>In fact, several controlled trials have shown that despite lowering cholesterol, these oils can increase the risk of developing heart disease and memory impairment.</p><p>It's important to eat healthy, natural fats like butter, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil/" target="_blank">coconut oil</a> and <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil/" target="_blank">olive oil</a> in moderation.</p><p>Also, follow the recommended serving size, but limit processed <a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad/" target="_blank">vegetable oils</a> as if your health depended on it, which it does.</p>14. Gluten-Free Junk Foods
<p>According to a <a href="http://www.npd.com/wps/portal/npd/us/news/press-releases/percentage-of-us-adults-trying-to-cut-down-or-avoid-gluten-in-their-diets-reaches-new-high-in-2013-reports-npd/" target="_blank">2013 survey</a>, about a third of people in the United States are actively trying to limit or avoid gluten.</p><p>Many experts believe this is unnecessary, but the truth is, <a href="https://www.healthline.com/nutrition/6-shocking-reasons-why-gluten-is-bad/" target="_blank">gluten</a>, especially from modern wheat, can be problematic for a lot of people.</p><p>Not surprisingly, the food manufacturers have brought <em>all sorts</em> of gluten-free foods to the market.</p><p>The problem with these foods is that they usually have the same negative effects on your body as their gluten-containing counterparts, if not worse.</p><p>These are highly processed foods containing few nutrients and often made with refined starches that can lead to very rapid spikes in blood sugar.</p><p>Try to choose foods that are naturally gluten free, like plants and animals, not gluten-free processed foods.</p><p>Gluten-free junk food is still junk food.</p>15. Most Processed Breakfast Cereals
<p>The way some breakfast cereals are marketed can be deceiving.</p><p>Many of them, including those that are marketed toward children, have various health claims listed on the box.</p><p>This includes claims like "whole grain" or "low fat" that may be misleading.</p><p>This is especially true when you look at the ingredients list and see that these products mostly contain:</p><ul><li>refined grains</li><li>sugar</li><li>artificial chemicals</li></ul><p>It's important to always review product packaging to confirm what you're actually putting in your body and whether it's healthy for you.</p><p>Truly healthy foods are whole, single-ingredient foods. Their health benefits speak for them.</p><p>Real food doesn't even need an ingredients list, because real food is the ingredient.</p>From Your Site Articles
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Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs.
<p>What's more, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life.</p><p>However, research has shown that lifestyle modifications, including following a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of disease.</p><p>What's more, specific nutrients and foods have been identified to be particularly beneficial for lung function.</p><p>Here are 20 foods that may help boost lung function.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/lung-cleansing-foods" target="_blank">Healthline</a></em><em>.</em></p>
1. Beets and Beet Greens
<p>The vibrantly colored root and greens of the <a href="https://www.healthline.com/nutrition/benefits-of-beets" target="_blank">beetroot</a> plant contain compounds that optimize lung function.</p><p>Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.</p><p>Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including <a href="https://www.healthline.com/health/copd" target="_blank">COPD</a> and pulmonary hypertension, a disease that causes high blood pressure in the lungs.</p><p>Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health.</p>2. Peppers
<p>Peppers are amongst the richest sources of <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">vitamin C</a>, a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is especially important for those who smoke.</p><p>In fact, due to the damaging effects of cigarette smoke on your body's antioxidant stores, it's recommended that people who smoke consume an extra 35 mg of vitamin C per day.<a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" target="_blank"></a></p><p>However, many studies show that smokers may benefit from higher doses of vitamin C and that smokers with high vitamin C intake have better lung function than those with lower vitamin C intake.</p><p>Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C.</p>3. Apples
<p>Research has shown that <a href="https://www.healthline.com/nutrition/10-health-benefits-of-apples" target="_blank">regularly eating apples</a> may help promote lung function.</p><p>For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers. Additionally, consuming five or more apples per week is associated with greater lung function and a reduced risk of developing COPD.</p><p>Apple intake has also been linked to a lower risk of asthma and lung cancer. This may be due to the high concentration of antioxidants in apples, including flavonoids and vitamin C.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/" target="_blank"></a></p>4. Pumpkin
<p>The brightly colored flesh of <a href="https://www.healthline.com/nutrition/pumpkin" target="_blank">pumpkins</a> contains a variety of lung-health-promoting plant compounds. They're especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties.</p><p>Studies show that having higher blood levels of <a href="https://www.healthline.com/health/carotenoids" target="_blank">carotenoids</a> is associated with better lung function in both older and younger populations.</p><p>People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkin.</p><p>Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health.</p>5. Turmeric
<p><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric" target="_blank">Turmeric</a> is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function.<span></span></p><p>A study in 2,478 people found that curcumin intake was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake.</p><p>In fact, high curcumin intake in smokers was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin.</p>6. Tomato and Tomato Products
<p>Tomatoes and tomato products are among the richest dietary sources of <a href="https://www.healthline.com/nutrition/lycopene" target="_blank">lycopene</a>, a carotenoid antioxidant that has been associated with improved lung health.</p><p>Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.</p><p>A 2019 study in 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Plus, tomato intake is also associated with a slower decline in lung function in ex-smokers.</p>7. Blueberries
<p><a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" target="_blank">Blueberries</a> are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function.<span></span></p><p>Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin.</p><p>Anthocyanins are powerful pigments that have been shown to protect lung tissue from oxidative damage.</p><p>A study in 839 veterans found that blueberry intake was associated with the slowest rate of decline in lung function and that consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake.</p>8. Green Tea
<p><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea" target="_blank">Green tea</a> is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues.<span></span></p><p>Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue. Some research shows that EGCG may help treat this disease.</p><p>A small 2020 study in 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared with a control group.<a href="https://pubmed.ncbi.nlm.nih.gov/32160670/" target="_blank"></a></p>9. Red Cabbage
<p><a href="https://www.healthline.com/nutrition/benefits-of-cabbage" target="_blank">Red cabbage</a> is an affordable and rich source of anthocyanins. These plant pigments give red cabbage its vivid color. Anthocyanin intake has been linked to a reduced decline in lung function.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4733262/" target="_blank"></a></p><p>What's more, cabbage is packed with fiber. Studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber.</p>10. Edamame
<p><a href="https://www.healthline.com/nutrition/edamame-benefits" target="_blank">Edamame</a> beans contain compounds called isoflavones. Diets rich in isoflavones have been associated with a reduced risk of numerous diseases, including COPD.<span></span></p><p>A study in 618 Japanese adults found that people with COPD had much lower intakes of dietary isoflavones, compared with healthy control groups. What's more, isoflavone intake was significantly associated with better lung function and reduced shortness of breath.<a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.200900316" target="_blank"></a></p>11. Olive Oil
<p>Consuming olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for its powerful health benefits.</p><p>For example, a study that included 871 people found that those who had high <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" target="_blank">olive oil</a> intake had a reduced risk of asthma.<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/cea.13352" target="_blank"></a></p><p>What's more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma.</p>12. Oysters
<p>Oysters are loaded with nutrients that are essential to lung health, including zinc, selenium, B vitamins, and copper.</p><p>Studies show that people with higher blood levels of selenium and copper have greater lung function, compared with those with lower levels of these nutrients.</p><p>Additionally, <a href="https://www.healthline.com/nutrition/oysters" target="_blank">oysters</a> are an excellent source of B vitamins and zinc, nutrients that are especially important for people who smoke.</p><p>Smoking depletes certain B vitamins, including vitamin B12, which is concentrated in oysters. What's more, studies show that higher zinc intake may help protect smokers from developing COPD.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881897/" target="_blank"></a></p>13. Yogurt
<p><a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" target="_blank">Yogurt</a> is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk.<span></span></p><p>A study in Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD.</p>14. Brazil Nuts
<p>Brazil nuts are amongst the richest sources of selenium that you can eat. A single Brazil nut may contain over 150% of the recommended intake for this important nutrient, though concentrations vary significantly depending on growing conditions.<span></span></p><p>Studies show that a high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function, which may help improve lung health.</p><p>Because <a href="https://www.healthline.com/nutrition/brazil-nuts-benefits" target="_blank">Brazil nuts</a> are such a concentrated source of selenium, it's recommended to keep your intake to just one or two nuts per day.</p>15. Coffee
<p>In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.</p><p>Research shows that <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a> intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term.<a href="https://www.cochrane.org/CD001112/AIRWAYS_the-effect-of-caffeine-in-people-with-asthma" target="_blank"></a></p><p>Additionally, a review of 15 studies found that long-term coffee intake was associated with positive effects on lung function and a reduced risk of asthma.<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/crj.12662" target="_blank"></a></p>16. Swiss Chard
<p>Swiss chard is a <a href="https://www.healthline.com/nutrition/leafy-green-vegetables" target="_blank">dark leafy green</a> that's high in magnesium. Magnesium helps protect against inflammation, and it helps bronchioles — tiny airways inside your lungs — stay relaxed, preventing airway restriction.</p><p>Higher magnesium intake has been associated with better lung function in a number of studies. What's more, low magnesium levels are associated with worsening symptoms in people with COPD.</p><p>Additionally, many studies have linked greater intake of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627281/" target="_blank"></a></p>17. Barley
<p><a href="https://www.healthline.com/nutrition/barley-benefits" target="_blank">Barley</a> is a nutritious whole grain that's high in fiber. High fiber diets rich in whole grains have been shown to have a protective effect on lung function and may reduce the risk of mortality from lung-related diseases.<span></span></p><p>The antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cellular damage.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627281/" target="_blank"></a></p>18. Anchovies
<p>Anchovies are tiny fish that are packed with anti-inflammatory <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">omega-3 fats</a>, as well as other lung-health-promoting nutrients like selenium, calcium, and iron.<span></span></p><p>Eating omega-3-rich fish like anchovies may be particularly beneficial for people with inflammatory lung diseases like COPD. A 2020 study found that a higher intake of omega-3 fats was associated with reduced COPD symptoms and improved lung function.</p><p>What's more, consuming an omega-3-rich diet may help reduce symptoms in people with asthma.</p>19. Lentils
<p><a href="https://www.healthline.com/nutrition/lentils" target="_blank">Lentils</a> are high in many nutrients that help support lung function, including magnesium, iron, copper, and potassium.<span></span></p><p>The Mediterranean diet, which has been associated with promoting lung health, is high in legumes like lentils.</p><p>Research has shown that following a Mediterranean dietary pattern can preserve lung function in people who smoke. Plus, eating fiber-rich lentils may help protect against lung cancer and COPD.</p>20. Cocoa
<p><a href="https://www.healthline.com/nutrition/cacao-vs-cocoa" target="_blank">Cocoa and cacao</a> products like dark chocolate are high in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs.<span></span></p><p>Cocoa intake has been associated with a lower risk of allergic respiratory symptoms and may help protect against lung cancer.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412630/" target="_blank"></a></p><p>Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had diets low in flavonoids.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793323/" target="_blank"><span></span></a></p>The Bottom Line
<p>Consuming a diet high in nutritious foods and beverages is a smart way to support and <a href="https://www.healthline.com/health/understanding-idiopathic-pulmonary-fibrosis/ways-to-keep-your-lungs-healthy-and-whole" target="_blank">protect lung health</a>.</p><p>Coffee, dark leafy greens, fatty fish, peppers, tomatoes, olive oil, oysters, blueberries, and pumpkin are just some examples of foods and drinks that have been shown to benefit lung function.</p><p>Try incorporating a few of the foods and beverages listed above into your diet to help support the health of your lungs.</p>From Your Site Articles
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Eating too much sugar is really bad for your health.
It has been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes, and cancer.
<p>Many people are now trying to minimize their <a href="https://www.healthline.com/nutrition/how-much-sugar-per-day" target="_blank">sugar intake</a>, but it's easy to underestimate how much you're actually consuming.</p><p>One of the reasons is that many foods contain hidden sugars, including some foods that you wouldn't even consider to be sweet.</p><p>In fact, even products marketed as "light" or "low fat" often contain more sugar than their regular counterparts.</p><p>The American Heart Association (AHA) recommends that women limit their <a href="https://www.healthline.com/nutrition/does-sugar-make-you-fat" target="_blank">added sugar</a> intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams).<a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars" target="_blank"></a></p><p>Here are 18 foods and drinks that contain way more sugar than you'd think.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar" target="_blank">Healthline</a></em><em>.</em></p>
1. Low Fat Yogurt
<p><a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" target="_blank">Yogurt</a> can be highly nutritious. However, not all yogurt is created equal.</p><p>Like many other <a href="https://www.healthline.com/nutrition/10-unhealthy-low-fat-foods" target="_blank">low fat products</a>, low fat yogurts have sugar added to them to enhance flavor.</p><p>For example, a single cup (245 grams) of low fat yogurt can contain over 45 grams of sugar, which is about 11 teaspoons. This is more than the daily limit for men and women in just a single cup of "healthy" yogurt.</p><p>Furthermore, low fat yogurt doesn't seem to have the same health benefits as full fat yogurt.</p><p>It's best to choose full fat, natural, or Greek yogurt. Avoid yogurt that has been sweetened with sugar.</p>2. Barbecue (BBQ) Sauce
<p>Barbecue (BBQ) sauce can make a tasty marinade or dip.</p><p>However, 2 tablespoons (around 28 grams) of sauce can contain around 9 grams of sugar. This is over 2 teaspoons worth.</p><p>In fact, around 33% of the weight of BBQ sauce may be pure sugar.</p><p>If you're liberal with your servings, this makes it easy to consume a lot of sugar without meaning to.</p><p>To make sure you aren't getting too much, <a href="https://www.healthline.com/nutrition/how-to-read-food-labels" target="_blank">check the labels</a> and choose the sauce with the least amount of added sugar. Also, remember to watch your portions.</p>3. Ketchup
<p>Ketchup is one of the most popular condiments worldwide, but — like BBQ sauce — it's often loaded with sugar.</p><p>Try to be mindful of your portion size when using ketchup, and remember that a single tablespoon of ketchup contains nearly 1 teaspoon of sugar.</p>4. Fruit Juice
<p>Like whole fruit, <a href="https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda/" target="_blank">fruit juice</a> contains some vitamins and minerals.</p><p>However, despite seeming like a healthy choice, these vitamins and minerals come with a large dose of sugar and very little <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you/" target="_blank">fiber</a>.</p><p>It usually takes a lot of fruit to produce a single glass of fruit juice, so you get much more sugar in a glass of juice than you would get by eating whole fruit. This makes it easy to consume a large amount of sugar quickly.</p><p>In fact, there can be just as much sugar in fruit juice as there is in a sugary drink like Coke. The poor health outcomes that have been convincingly linked to <a href="https://www.healthline.com/nutrition/13-ways-sugary-soda-is-bad-for-you/" target="_blank">sugary soda</a> may also be linked to fruit juices.</p><p>It's best to choose whole fruit and minimize your intake of fruit juices.</p>5. Spaghetti Sauce
<p>Added sugars are often hidden in foods that we don't even consider to be sweet, such as spaghetti sauce.</p><p>All spaghetti sauces will contain some natural sugar given that they're made with <a href="https://www.healthline.com/nutrition/types-of-tomatoes" target="_blank">tomatoes</a>.</p><p>However, many spaghetti sauces contain added sugar as well.</p><p>The best way to ensure you aren't getting any unwanted sugar in your pasta sauce is to make your own.</p><p>However, if you need to buy premade spaghetti sauce, check the label and pick one that either doesn't have sugar on the ingredient list or has it listed very close to the bottom. This indicates that it's not a major ingredient.</p>6. Sports Drinks
<p><a href="https://www.healthline.com/nutrition/sports-drinks" target="_blank">Sports drinks</a> can often be mistaken as a healthy choice for those who exercise.</p><p>However, sports drinks are designed to hydrate and fuel trained athletes during prolonged, intense periods of exercise.</p><p>For this reason, they contain high amounts of added sugars that can be quickly absorbed and used for energy.</p><p>In fact, a standard 20-ounce (591-mL) bottle of a sports drink will contain 37.9 grams of added sugar and 198 calories. This is equivalent to 9.5 teaspoons of sugar.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/789758/nutrients" target="_blank"></a></p><p>Sports drinks are therefore categorized as sugary drinks. Like soda and fruit juice, they've also been linked to obesity and metabolic disease.</p><p>Unless you're a marathon runner or elite athlete, you should probably just stick to <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day/" target="_blank">water</a> while exercising. It's by far the best choice for most of us.</p>7. Chocolate Milk
<p><a href="https://www.healthline.com/nutrition/chocolate-milk" target="_blank">Chocolate milk</a> is milk that has been flavored with cocoa and sweetened with sugar.</p><p>Milk itself is <a href="https://www.healthline.com/nutrition/milk-benefits" target="_blank">a very nutritious drink</a>. It's a rich source of nutrients that are great for bone health, including calcium and protein.</p><p>However, despite having all the nutritious qualities of milk, an 8-ounce (230-mL) glass of chocolate milk comes with an extra 11.4 grams (2.9 teaspoons) of added sugar.</p>8. Granola
<p>Granola is often marketed as a low fat health food, despite being high in both calories and sugar.</p><p>The main ingredient in granola is <a href="https://www.healthline.com/nutrition/9-benefits-oats-oatmeal" target="_blank">oats</a>. Plain rolled oats are a well-balanced cereal containing carbs, protein, fat, and fiber.</p><p>However, the oats in granola have been combined with nuts and <a href="https://www.healthline.com/nutrition/10-benefits-of-honey" target="_blank">honey</a> or other added sweeteners, which increases the amount of sugar and calories.</p><p>In fact, 100 grams of granola contain around 400–500 calories and nearly 5–7 teaspoons of sugar.</p><p>If you like granola, try choosing one with less added sugar or making your own. You can also add it as a topping to fruit or yogurt rather than pouring a whole bowl.</p>9. Flavored Coffees
<p>Flavored coffee is a popular trend, but the amount of hidden sugars in these drinks can be staggering.</p><p>In some coffeehouse chains, a large flavored coffee or coffee drink can contain 45 grams of sugar, if not much more. That's equivalent to about 11 teaspoons of added sugar per serving.</p><p>Considering the strong link between sugary drinks and poor health, it's probably best to stick to coffee <a href="https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy" target="_blank">without any flavored syrups or added sugar</a>.</p>10. Iced Tea
<p>Iced tea is usually sweetened with sugar or flavored with syrup.</p><p>It's popular in various forms and flavors around the world, and this means the sugar content can vary slightly.</p><p>Most commercially prepared iced teas will contain around 35 grams of sugar per 12-ounce (340-mL) serving. This is about the same as a bottle of Coke.</p><p>If you like tea, pick regular tea or choose iced tea that doesn't have any sugars added.</p>11. Protein Bars
<p>Protein bars are a popular snack.</p><p>Foods that contain <a href="https://www.healthline.com/nutrition/how-much-protein-per-day/" target="_blank">protein</a> have been linked to increased feelings of fullness, which can aid weight loss.</p><p>This has led people to believe that protein bars are a healthy snack.</p><p>While there are some healthier protein bars on the market, many contain around 20 grams of added sugar, making their nutritional content similar to that of a candy bar.</p><p>When choosing a protein bar, read the label and avoid those that are high in sugar. You can also eat a <a href="https://www.healthline.com/nutrition/20-delicious-high-protein-foods/" target="_blank">high protein food</a> such as yogurt instead.</p>12. Vitaminwater
<p><a href="https://www.healthline.com/nutrition/5-reasons-why-vitaminwater-is-a-bad-idea/" target="_blank">Vitaminwater</a> is marketed as a healthy drink that contains added vitamins and minerals.</p><p>However, like many other "health drinks," Vitaminwater comes with a large amount of added sugar.</p><p>In fact, a bottle of regular Vitaminwater typically contains around 100 calories and 30 grams of sugar.<a href="https://www.vitaminwater.com/products/vitaminwater/revive-fruit-punch" target="_blank"></a></p><p>As such, despite all the health claims, it's wise to avoid Vitaminwater as much as possible.</p><p>You could opt for Vitaminwater zero, the sugar-free version. It's made with <a href="https://www.healthline.com/nutrition/artificial-sweeteners-and-weight-gain/" target="_blank">artificial sweeteners</a> instead.</p><p>That said, plain water or sparkling water are much healthier choices if you're thirsty.</p>13. Premade Soup
<p>Soup isn't a food that you generally associate with sugar.</p><p>When it's made with fresh whole ingredients, it's a healthy choice and can be a great way to increase your vegetable consumption without much effort.</p><p>The vegetables in soups have naturally occurring sugars, which are fine to eat given that they're usually present in small amounts and alongside lots of other beneficial nutrients.</p><p>However, many commercially prepared soups have a lot of added ingredients, including sugar.</p><p>To check for added sugars in your soup, look at the ingredient list for <a href="https://www.healthline.com/nutrition/56-different-names-for-sugar" target="_blank">names</a> such as:</p><ul><li>sucrose</li><li>barley malt</li><li>dextrose</li><li>maltose</li><li><a href="https://www.healthline.com/nutrition/high-fructose-corn-syrup-vs-sugar" target="_blank">high fructose corn syrup (HFCS)</a> and other syrups</li></ul><p>The higher up on the list an ingredient is, the higher its content in the product. Watch out for when manufacturers list small amounts of different sugars, as that's another sign the product could be high in total sugar.</p>14. Breakfast Cereal
<p><a href="https://www.healthline.com/nutrition/are-breakfast-cereals-healthy" target="_blank">Cereal</a> is a popular, quick, and easy breakfast food.</p><p>However, the cereal you choose could greatly affect your sugar consumption, especially if you eat it every day.</p><p>Some breakfast cereals, particularly those marketed at children, have lots of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 34-gram (1.2-ounce) serving.</p><p>Check the label and try choosing a cereal that's <a href="https://www.healthline.com/nutrition/15-healthiest-cereals" target="_blank">high in fiber and doesn't contain added sugar</a>.</p><p>Better yet, wake up a few minutes earlier and cook a quick healthy breakfast with a high protein food like eggs. <a href="https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss" target="_blank">Eating protein for breakfast</a> can help you lose weight.</p>15. Cereal Bars
<p>For on-the-go breakfasts, cereal bars can seem like a healthy and convenient choice.</p><p>However, like other "health bars," cereal bars are often just candy bars in disguise. Many contain very little fiber or protein and are loaded with added sugar.</p>16. Canned Fruit
<p>All fruit contains natural sugars. However, some <a href="https://www.healthline.com/nutrition/canned-food-good-or-bad/" target="_blank">canned fruit</a> is peeled and preserved in sugary syrup. This processing strips the fruit of its fiber and adds a lot of unnecessary sugar to what should be a healthy snack.</p><p>The canning process can also destroy heat-sensitive <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">vitamin C</a>, although most other nutrients are well preserved.</p><p>Whole, fresh fruit is best. If you want to eat canned fruit, look for one that's been preserved in juice rather than syrup. Juice has a slightly lower amount of sugar.</p>17. Canned Baked Beans
<p><a href="https://www.healthline.com/nutrition/are-baked-beans-good-for-you" target="_blank">Baked beans</a> are another savory food that's often surprisingly high in sugar.</p><p>A cup (254 grams) of regular baked beans contains about 5 teaspoons of sugar.</p><p>If you like baked beans, you can choose low sugar versions. They can contain about half the amount of sugar found in regular baked beans.</p>18. Premade Smoothies
<p>Blending fruits with milk or yogurt in the morning to make yourself a smoothie can be <a href="https://www.healthline.com/nutrition/12-best-foods-to-eat-in-morning" target="_blank">a great way to start your day</a>.</p><p>However, not all smoothies are healthy.</p><p>Many commercially produced smoothies come in large sizes and can be sweetened with ingredients like fruit juice, ice cream, or syrup. This increases their sugar content.</p><p>Some of them contain ridiculously high amounts of calories and sugar, with over 54 grams (13.5 teaspoons) of sugar in a single 16-ounce or 20-ounce serving.</p><p>For a <a href="https://www.healthline.com/health/healthy-smoothie-recipes" target="_blank">healthy smoothie</a>, check the ingredients and make sure you watch your portion size.</p>The Bottom Line
<p>Added sugars aren't a necessary part of your diet. Although small amounts are fine, they can cause serious harm if eaten in large amounts on a regular basis.</p><p>The best way to avoid hidden sugars in your meals is to make them at home so you know exactly what's in them.</p><p>However, if you need to buy prepackaged food, make sure you check the label to identify any hidden added sugars, especially when buying foods from this list.</p>From Your Site Articles
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Zinc is an essential micronutrient that's needed for numerous functions in your body. It's also important for a strong immune system and helps keep your skin, eyes, and heart healthy.
<p>While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk of not getting enough zinc in their diets.</p><p>For example, those with inadequate access to food, pregnant or breastfeeding women, vegetarians and vegans, people with gastrointestinal disorders, and individuals taking certain medications like diuretics and anticonvulsants may benefit from a zinc supplement.</p><p>The zinc supplements in this review are all manufactured by reputable companies that follow Good Manufacturing Processes (GMP), use high quality ingredients, and test for purity and quality.</p><p>Here are the 10 best zinc supplements to help you meet your nutritional needs.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/best-zinc-supplement" target="_blank">Healthline</a></em><em>.</em></p>
A Note on Price
<p>General price ranges with dollar signs ($ to $$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.</p><p>Generally, prices range from $0.08–$1.39 per serving, or $5.99–$38.90 per container, though this may vary depending on where you shop.</p><p><strong>Pricing guide</strong></p><ul><li><strong>$</strong> = under $0.25 per serving</li><li><strong>$</strong> = $0.25–$0.50 per serving</li><li><strong>$$</strong> = over $0.50 per serving</li></ul><p>Note that the serving sizes vary. Some supplements require two capsules per serving, while the serving size for others may be 1 teaspoon (5 mL), 1 mL, or one capsule, tablet, or lozenge.</p>1. Best Overall: Thorne Zinc Picolinate
<p><strong>Price:</strong> $</p><p>Thorne Research is a supplement company that has its own dedicated scientists, labs, and research facilities for nutrition supplements.</p><p>All of their products are made in a lab that meets regulations and standards set by NSF International and the Therapeutic Goods Administration (TGA), which is a regulatory body in Australia that's responsible for assessing the safety of supplements.</p><p>Furthermore, their products are NSF Certified for Sport. This means that the products are tested to ensure the absence of more than 200 substances banned by many major athletic organizations.</p><p>Thorne Research's Zinc Picolinate is one of the best <a href="https://www.healthline.com/nutrition/zinc-supplements" target="_blank">zinc supplements</a> on the market due to the company's high quality standards, purity of ingredients, and form of zinc used.</p><p>Older research suggests that zinc picolinate may be one of the easiest forms of zinc for your body to digest and absorb.</p><p>One tablet of this supplement provides 30 mg of zinc picolinate. For best results take one tablet per day, or as recommended by your healthcare provider.</p><p><a href="https://www.amazon.com/Thorne-Research-Picolinate-Well-Absorbed-Supplement/dp/B00B8YTP12/ref=as_li_ss_tl?dchild=1&keywords=Thorne+Zinc+Picolinate&qid=1590490268&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExWEtSQ1dVWFRJR0UmZW5jcnlwdGVkSWQ9QTA0OTAzNzcyQUFVUzhNMTNJNzdGJmVuY3J5cHRlZEFkSWQ9QTA0ODY0MTBQU1VQRlVKSkRVOFQmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=445a436633e13752bb1cb5bac8b543f9" target="_blank">Shop for Thorne Research's Zinc Picolinate online</a>.</p>2. Best Chelated: NOW Foods Zinc Glycinate Softgels
<p><strong>P</strong><strong>rice:</strong> $</p><p><a href="https://www.healthline.com/health/chelated-zinc" target="_blank">Chelated zinc</a> is a type of zinc supplement that uses a chelating agent to help your body absorb zinc more easily.</p><p>While there are several chelated zinc supplements on the market, one of the best options is NOW Foods' Zinc Glycinate softgels.</p><p>Each softgel contains 30 mg of zinc glycinate — a form of zinc that human and animal studies suggest may be better absorbed than other types of zinc.</p><p>All NOW Foods supplements are certified by Underwriters Laboratories and follow GMP to ensure the quality and accuracy of their products. Additionally, these supplements tend to be more affordable than many other high quality brands.</p><p><a href="https://www.amazon.com/NOW-Foods-Zinc-Glycinate-Softgels/dp/B005P0G2B6/ref=as_li_ss_tl?dchild=1&keywords=NOW+Foods+Zinc+Glycinate+Softgels&qid=1590490425&sr=8-2&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=5098c38a5ab004b4cf3d9b4a0b869627" target="_blank">Shop for NOW Foods Zinc Glycinate Softgels online</a>.</p>3–4. Best Budget Option: Nature’s Way
<p>Nature's Way produces high quality supplements that are more affordable than many other brands on the market.</p><p>All of their supplements are manufactured in facilities that NSF has certified as meeting GMP requirements, which include a set of guidelines to ensure accuracy, quality, and purity of products.</p><p>In addition, their products are <a href="https://www.healthline.com/health/gmos-pros-and-cons" target="_blank">non-GMO</a>, organic, and TRU-ID certified. TRU-ID certification is a relatively new independent testing program that uses DNA to verify the authenticity of ingredients in supplements.</p><p>For zinc products, Nature's Way offers zinc chelate capsules and zinc lozenges, both of which are budget-friendly.</p><h3>3. Nature's Way Zinc Chelate Tablets</h3><p><strong>Price:</strong> $</p><p>These zinc chelate capsules are <a href="https://www.healthline.com/nutrition/gluten-free-foods" target="_blank">gluten-free</a> and provide 30 mg per capsule.</p><p>For best results, adults and adolescents over the age of 14 should take one capsule daily with food, or as recommended by your healthcare provider.</p><p><a href="https://www.amazon.com/Natures-Way-Enhanced-Absorption-Capsules/dp/B0001VU01C/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=7db3efdf03f4e2a8d882f366bb7c5040" target="_blank">Shop for Nature's Way Zinc Chelate Tablets online</a>.</p><h3>4. Nature's Way Zinc Lozenges</h3><p><strong>Price:</strong> $</p><p>For those interested in lozenges, each of Nature's Way's Zinc Lozenges provides 23 mg of zinc, as well as 100 mg of <a href="https://www.healthline.com/nutrition/vitamin-c-benefits" target="_blank">vitamin C</a> and 20 mg of <em>Echinacea purpurea</em>.</p><p>Although the label suggests that adults can take up to 6 lozenges per day, this would push your daily zinc intake way over the suggested 40-mg tolerable upper intake level (UL) set for zinc.<a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/" target="_blank"></a></p><p>Taking too much zinc can have <a href="https://www.healthline.com/nutrition/zinc-overdose-symptoms" target="_blank">adverse effects</a> on your health and may interfere with the absorption of other nutrients. It's important that you check with your healthcare provider before taking high dose zinc supplements to ensure safety.</p><p><a href="https://www.amazon.com/Natures-Way-Lozenges-Natural-Berry/dp/B00TJ15SSU/ref=as_li_ss_tl?dchild=1&keywords=Nature%E2%80%99s+Way+Zinc+Lozenges&qid=1591691626&sr=8-4&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=7059cc47bfc50e2687c49c5a6e641334" target="_blank">Shop for Nature's Way Zinc Lozenges online</a>.</p>5. Best Vegan Option: Garden of Life Vitamin Code Raw Zinc
<p><strong>Price:</strong> $</p><p>While it's not always obvious, some supplements can contain animal-derived ingredients, making the product unsuitable for vegans.</p><p>Some commonly used ingredients that aren't vegan-friendly include digestive enzymes like lipase, caprylic acid from milk, gelatin, and magnesium stearate, which is often pork-derived.</p><p>Garden of Life is a whole-foods-based supplement brand with products that are certified organic and non-GMO verified.</p><p>Their Vitamin Code Raw Zinc is a good option for <a href="https://www.healthline.com/nutrition/what-is-a-vegan" target="_blank">vegans</a>, as it's third-party tested to ensure the product is vegan, as well as gluten-free.</p><p>In addition to providing 30 mg of plant-based zinc, each serving also contains vitamin C, a raw organic fruit and vegetable blend, and live probiotics and enzymes to support healthy digestion.</p><p>It's recommended that adults take one serving of 2 capsules per day with or without meals. For those who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or other beverage.</p><p><a href="https://www.amazon.com/Vitamina-suplemento-alimenticio-vitamina-c%C3%A1psulas/dp/B0098U0QC0/ref=as_li_ss_tl?dchild=1&keywords=Garden+of+Life+Vitamin+Code+Raw+Zinc&qid=1590491157&sr=8-5&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=1d654993c5e27e0b85d0cb0415dae888" target="_blank">Shop for Garden of Life Vitamin Code Raw Zinc online</a>.</p>6–7. Best Liquid Formulations
<p>For those who have difficulty swallowing pills, liquid forms of zinc may be better tolerated.</p><h3>6. Metagenics Zinc Drink</h3><p><strong>Price:</strong> $$</p><p>Metagenics is a supplement company devoted to transparency and quality. Each ingredient and supplement batch is tested for quality, and you can even access a detailed testing report for the specific supplement you're looking to buy.</p><p>As part of their quality assurance, all Metagenics supplements are USP-verified and meet NSF and Therapeutic Goods Administration (TGA) safety and quality regulations.</p><p>Their Zinc Drink liquid supplement contains only water and 15 mg of zinc sulfate per serving, making it free of any <a href="https://www.healthline.com/nutrition/common-food-additives" target="_blank">additives</a> and preservatives.</p><p>For best results, take 1 teaspoon (5 mL) per day of the Zinc Drink between meals. While you can take the supplement on its own, it can also be mixed into a glass of water.</p><p><a href="https://www.amazon.com/Metagenics-Zinc-Drink-4-7-Liquid/dp/B003C5IP02/ref=as_li_ss_tl?dchild=1&keywords=Metagenics+Zinc+Drink&qid=1590491276&sr=8-3&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=8f64a598088e190fd599f86d8260ec56" target="_blank">Shop for Metagenics Zinc Drink online</a>.</p><h3>7. Peak Performance Raw Ionic Liquid Zinc</h3><p><strong>Price:</strong> $$</p><p>Peak Performance supplements are made in the United States and developed for busy athletes and professionals.</p><p>In addition to being free of <a href="https://www.healthline.com/nutrition/common-food-allergies" target="_blank">major allergens</a>, including soy, dairy, wheat, egg, shellfish, and peanuts, Peak Performance's Raw Ionic Liquid Zinc is also vegan-friendly.</p><p>By running zinc through a high pressure, low heat process, the zinc particles in this liquid supplement are very small in size, which may make it easier for your body to absorb.</p><p>One full dropper provides 15 mg of zinc sulfate — a form of zinc that has been shown to help prevent zinc deficiency, reduce symptoms of severe acne, and possibly help slow the progression of age-related macular degeneration (AMD) (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/" target="_blank">6Trusted Source</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/25393287/" target="_blank">12Trusted Source</a>).</p><p>All Peak Performance supplements undergo third-party testing for quality and accuracy. They're also manufactured following Food and Drug Administration (FDA), GMP, and NSF regulations and standards.</p><p>Adults should take one full dropper (1 mL) once a day on an empty stomach, or use as directed by your healthcare provider.</p><p><a href="https://www.amazon.com/Peak-Performance-Liquid-Zinc-Supplement/dp/B07QY14KX1/ref=as_li_ss_tl?dchild=1&keywords=Peak+Performance+Raw+Ionic+Liquid+Zinc&qid=1590491358&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzQ0tXSEdEVlZLN1ZHJmVuY3J5cHRlZElkPUEwOTIyNjQ5M1M2VFpMTTBNMFVPNiZlbmNyeXB0ZWRBZElkPUEwMTQ1OTY4VEQzMUo1UlhSUlZIJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=fca23cef5f2097e5fe20b77e383add8b" target="_blank">Shop for Peak Performance Raw Ionic Liquid Zinc online</a>.</p>8. Best Lozenges: Life Extension Enhanced Zinc Lozenges
<p><strong>Price:</strong> $</p><p>Zinc lozenges are small tablets that are meant to dissolve slowly in your mouth. They're typically taken for short periods to help reduce the symptoms and duration of the common cold.</p><p>In fact, one review found that consuming a dose of 80–92 mg of zinc from zinc lozenges per day helped reduce the duration of the <a href="https://www.healthline.com/health/cold-flu/cold" target="_blank">common cold</a> by up to 33%.</p><p>Life Extension has been making high quality supplements for over 40 years.</p><p>In addition to being manufactured in an NSF-registered GMP facility, each product has a certificate of analysis that's available for consumers to confirm the quality and accuracy of a specific product.</p><p>Life Extension's Enhanced Zinc Lozenges contain 18.75 mg of zinc acetate — a form of zinc that has been shown to shorten the duration of colds by up to 40%.<a href="https://pubmed.ncbi.nlm.nih.gov/28515951/" target="_blank"></a></p><p>Adults can take 1 lozenge every 2 hours up to 8 times a day. However, it's not recommended to consume these lozenges for more than 3 days in a row. Also, note that taking this supplement 8 times per day will greatly exceed the daily UL of 40 mg.</p><p><a href="https://www.amazon.com/Life-Extension-Enhanced-Lozenges-Count/dp/B01BKURF1A/ref=as_li_ss_tl?dchild=1&keywords=Life+Extension+Enhanced+Zinc+Lozenges&qid=1590491513&sr=8-5&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=48626b676c91a0b22e72b5a79f47d59f" target="_blank">Shop for Life Extension Enhanced Zinc Lozenges online</a>.</p>9. Best Organic: NutriGold Zinc Gold
<p><strong>Price:</strong> $</p><p>If you're looking for an organic zinc supplement, NutriGold's Zinc Gold is one of the best options out there.</p><p>Each capsule contains 15 mg of whole-foods-based zinc that's derived from an organic sprouted blend, which the supplement claims may be gentler on your stomach.</p><p>Additionally, NutritGold's supplements are certified organic by SCS Global Services, an official partner of the United States Department of Agriculture (USDA) that sets sustainability, quality, and organic standards.</p><p>Each product is also third-party tested, as well as non-GMO and vegan certified.</p><p>Adults should take 1 capsule daily, or as directed by your healthcare provider.</p><p><a href="https://go.skimresources.com/?id=41977X1601025&xs=1&url=https%3A%2F%2Fnutrigold.com%2Fcollections%2Fminerals%2Fproducts%2Fzinc-gold" target="_blank">Shop for NutriGold Zinc Gold online</a>.</p>10. Best Gluten-Free: Pure Encapsulations Zinc
<p><strong>Price:</strong> $</p><p>If you're looking for a gluten-free zinc supplement, Pure Encapsulations is one of your best options.</p><p>The products are not only made in a facility that's NSF-registered GMP but also certified gluten-free by the Gluten-Free Certification Organization (GFCO). Plus, they contain zinc picolinate to optimize digestion and absorption.</p><p>For optimal results, it's recommended to take one 30-mg zinc picolinate capsule daily with food.</p><p><a href="https://www.amazon.com/Pure-Encapsulations-Picolinate-Absorbable-Hypoallergenic/dp/B0017QCNUQ/ref=as_li_ss_tl?dchild=1&keywords=Pure+Encapsulations+Zinc&qid=1590491760&sr=8-5&linkCode=ll1&tag=nutrition-best-zinc-supplement-20&linkId=d9bc4601149ded7be52af8ee29d36437" target="_blank">Shop for Pure Encapsulations Zinc online</a>.</p>How to Choose Zinc Supplements
<p>When choosing a zinc supplement, it's important to consider the type of zinc, dosage, and supplement form.</p><p>There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold.</p><p>As for dosage, the recommended daily dosage for adults is typically 15–30 mg of elemental zinc per day. Elemental zinc is generally the amount listed on the label of your supplement.</p><p>Due to potential side effects of <a href="https://www.healthline.com/nutrition/zinc-overdose-symptoms" target="_blank">excess zinc</a>, it's best not to exceed 40 mg per day unless under medical supervision.</p><p>Taking too much zinc can cause adverse side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.</p><p>Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. For those who are unable or prefer not to swallow pills, liquid forms are likely a better option.</p><p>Before buying any supplement, it's important to research high quality, trustworthy brands to ensure both safety and accuracy.</p><p>Look for supplements that are produced by reputable manufactures and free of large amounts of added ingredients like fillers, additives, and preservatives.</p><p>A good way to ensure the quality of a product is to look for ones that have been certified by a third-party company, such as NSF International or Underwriters Labs.</p>The Bottom Line
<p>Zinc is an essential nutrient that you need to get enough of <a href="https://www.healthline.com/nutrition/best-foods-high-in-zinc" target="_blank">in your diet</a>. However, as not everyone is able to meet their need through foods alone, supplements can help reduce the risk of a zinc deficiency.</p><p>Of course, not all supplements are created equal. It's important to look for high quality products that have been tested to ensure quality and accuracy.</p><p>If you're concerned about your zinc intake, it's worth speaking with your healthcare provider to see if a zinc supplement is a good option, as well as to determine an optimal dose.</p>From Your Site Articles
- 15 Supplements to Boost Your Immune System Right Now - EcoWatch ›
- 11 Plant-Based Foods Packed With Zinc - EcoWatch ›
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It's unlikely that taking a swig of apple cider vinegar in the morning will significantly affect weight loss.
<p><strong>Q: Is drinking apple cider vinegar in water first thing in the morning good for cleansing and weight loss? If so, how much is recommended?</strong></p>
<p>Countless tips and tricks on how to lose weight quickly and "cleanse" the body are circulating online. However, most of them are unsubstantiated and ineffective.</p><p>Taking a shot of apple cider vinegar in the morning on an empty stomach is one practice that many wellness gurus claim helps you lose weight, reduce hunger, and remove toxins from your system. </p><p>Although limited research suggests that vinegar may have a beneficial effect on hunger levels and body composition, results are far from conclusive. Plus, the majority of this research has taken place in animals, not humans. </p><p>A few human studies have shown that supplementing with apple cider vinegar may help suppress appetite and have a modest beneficial effect on weight loss. This is mainly attributed to acetic acid, a type of acid concentrated in apple cider vinegar that may have hunger-suppressing effects.<a href="https://pubmed.ncbi.nlm.nih.gov/16015276/" target="_blank"></a></p>
<p>However, it's important to note that there's a lack of high quality human research in this area. While apple cider vinegar may slightly affect hunger levels, it's unlikely that drinking apple cider vinegar will have any meaningful effect on your waistline — unless, of course, it's combined with increased physical activity and healthy modifications to your diet.</p>
<p>Additionally, drinking apple cider vinegar can cause adverse <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects" target="_blank">side effects</a>, such as tooth erosion and nausea.<a href="https://pubmed.ncbi.nlm.nih.gov/23373303/" target="_blank"></a></p><p>What's more, there's no evidence to say that throwing back a drink containing apple cider vinegar will rid your body of toxins. Your body has an entire system dedicated to detoxification, and it does not depend on supplements for optimal functioning.</p>
<p>Lastly, there's no scientific evidence to suggest that taking apple cider vinegar in the morning is more beneficial than doing so at any other time of the day.</p><p>In closing, although it's unlikely that taking a swig of apple cider vinegar in the morning will significantly affect <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a>, it's generally harmless for most people. Just make sure to limit your daily dose to 1–2 tablespoons diluted in a glass of water and rinse your mouth with water afterward to prevent dental erosion.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/is-drinking-apple-cider-vinegar-in-the-morning-beneficial" target="_blank">Healthline</a></em><em>.</em></p>From Your Site Articles
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<p>While occasional bouts of stress are difficult to avoid, chronic stress can take a serious toll on your physical and emotional health. In fact, it may increase your risk of conditions like heart disease and depression.</p><p>Interestingly, certain foods and beverages may have stress-relieving qualities.</p><p>Here are 18 stress-relieving foods and beverages to add to your diet.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/stress-relieving-foods" target="_blank">Healthline</a></em><em>.</em></p>
1. Matcha Powder
<p>This vibrant green tea powder is popular among health enthusiasts because it's rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties.</p><p>Matcha is a better source of this amino acid than other types of green tea, as it's made from green tea leaves grown in shade. This process increases its content of certain compounds, including <a href="https://www.healthline.com/health/l-theanine" target="_blank">L-theanine</a>.</p><p>Both human and animal studies show that matcha may reduce stress if its L-theanine content is high enough and its caffeine is low.</p><p>For example, in a 15-day study, 36 people ate cookies containing 4.5 grams of <a href="https://www.healthline.com/nutrition/7-benefits-of-matcha-tea" target="_blank">matcha powder</a> each day. They experienced significantly reduced activity of the stress marker salivary alpha-amylase, compared with a placebo group.</p>2. Swiss Chard
<p>Swiss chard is a leafy green vegetable that's packed with stress-fighting nutrients.</p><p>Just 1 cup (175 grams) of cooked <a href="https://www.healthline.com/nutrition/swiss-chard" target="_blank">Swiss chard</a> contains 36% of the recommended intake for magnesium, which plays an important role in your body's stress response.</p><p><a href="https://www.healthline.com/nutrition/magnesium-deficiency-symptoms" target="_blank">Low levels of this mineral</a> are associated with conditions like anxiety and panic attacks. Plus, chronic stress may deplete your body's magnesium stores, making this mineral especially important when you're stressed.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6298677/" target="_blank"></a></p>3. Sweet Potatoes
<p>Eating whole, nutrient-rich carb sources like sweet potatoes may help <a href="https://www.healthline.com/nutrition/ways-to-lower-cortisol" target="_blank">lower levels of the stress hormone cortisol</a>.</p><p>Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects.</p><p>An 8-week study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol than those who followed a standard American diet high in refined carbs.</p><p><a href="https://www.healthline.com/nutrition/sweet-potato-benefits" target="_blank">Sweet potatoes</a> are a whole food that makes an excellent carb choice. They're packed with nutrients that are important for stress response, such as vitamin C and potassium.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/" target="_blank"></a></p>4. Kimchi
<p>Kimchi is a fermented vegetable dish that's typically made with napa cabbage and daikon, a type of radish. <a href="https://www.healthline.com/nutrition/8-fermented-foods" target="_blank">Fermented foods</a> like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants.<span></span></p><p>Research reveals that fermented foods may help reduce stress and anxiety. For example, in a study in 710 young adults, those who ate fermented foods more frequently experienced fewer symptoms of social anxiety.</p><p>Many other studies show that probiotic supplements and probiotic-rich foods like <a href="https://www.healthline.com/nutrition/benefits-of-kimchi" target="_blank">kimchi</a> have beneficial effects on mental health. This is likely due to their interactions with your gut bacteria, which directly affect your mood.</p>5. Artichokes
<p>Artichokes are an incredibly concentrated source of fiber and especially rich in prebiotics, a type of fiber that feeds the friendly bacteria in your gut.<span></span></p><p>Animal studies indicate that <a href="https://www.healthline.com/nutrition/19-best-prebiotic-foods" target="_blank">prebiotics</a> like fructooligosaccharides (FOSs), which are concentrated in artichokes, may help reduce stress levels.</p><p>Plus, one review demonstrated that people who ate 5 or more grams of prebiotics per day experienced improved anxiety and depression symptoms, as well as that high quality, prebiotic-rich diets may reduce your risk of stress.</p><p><a href="https://www.healthline.com/nutrition/artichoke-benefits" target="_blank">Artichokes</a> are also high in potassium, magnesium, and vitamins C and K, all of which are essential for a healthy stress response.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/" target="_blank"></a></p>6. Organ Meats
<p>rgan meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of <a href="https://www.healthline.com/nutrition/vitamin-b-complex" target="_blank">B vitamins</a>, especially B12, B6, riboflavin, and folate, which are essential for stress control.</p><p>For example, B vitamins are necessary for the production of neurotransmitters like dopamine and serotonin, which help regulate mood.</p><p>Supplementing with B vitamins or eating foods like <a href="https://www.healthline.com/nutrition/organ-meats" target="_blank">organ meats</a> may help reduce stress. A review of 18 studies in adults found that B vitamin supplements lowered stress levels and significantly benefited mood.</p><p>Just 1 slice (85 grams) of beef liver delivers over 50% of the Daily Value (DV) for vitamin B6 and folate, over 200% of the DV for riboflavin, and over 2,000% of the DV for vitamin B12.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/782309/nutrients" target="_blank"></a></p>7. Eggs
<p>Eggs are often referred to as nature's multivitamin because of their impressive nutrient profile. <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">Whole eggs</a> are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.</p><p>Whole eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods. <a href="https://www.healthline.com/nutrition/what-is-choline" target="_blank">Choline</a> has been shown to play an important role in brain health and may protect against stress.</p><p>Animal studies note that choline supplements may aid stress response and boost mood.</p>8. Shellfish
<p>Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties.<span></span></p><p><a href="https://www.healthline.com/nutrition/what-is-taurine" target="_blank">Taurine</a> and other amino acids are needed to produce neurotransmitters like dopamine, which are essential for regulating stress response. In fact, studies indicate that taurine may have antidepressant effects.</p><p><a href="https://www.healthline.com/nutrition/shellfish" target="_blank">Shellfish</a> are also loaded with vitamin B12, zinc, copper, manganese, and selenium, all of which may help boost mood. A study in 2,089 Japanese adults associated low intakes of zinc, copper, and manganese with depression and anxiety symptoms.</p>9. Acerola Cherry Powder
<p>Acerola cherries are one of the most concentrated <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">sources of vitamin C</a>. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons.<span></span></p><p>Vitamin C is involved in stress response. What's more, high vitamin C levels are linked to elevated mood and lower levels of depression and anger. Plus, eating foods rich in this vitamin may improve overall mood.</p><p>Although they can be enjoyed fresh, <a href="https://www.healthline.com/health/food-nutrition/acerola-cherry" target="_blank">acerola cherries</a> are highly perishable. As such, they're most often sold as a powder, which you can add to foods and beverages.</p>10. Fatty Fish
<p>Fatty fish like mackerel, herring, <a href="https://www.healthline.com/nutrition/11-benefits-of-salmon" target="_blank">salmon</a>, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood.</p><p><a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">Omega-3s</a> are not only essential for brain health and mood but may also help your body handle stress. In fact, low omega-3 intake is linked to increased anxiety and depression in Western populations.</p><p>Vitamin D also plays critical roles in mental health and stress regulation. Low levels are associated with an increased risk of anxiety and depression.</p>11. Parsley
<p>Parsley is a nutritious herb that's packed with antioxidants — compounds that neutralize unstable molecules called free radicals and protect against oxidative stress.</p><p>Oxidative stress is associated with many illnesses, including mental health disorders like depression and anxiety. Studies suggest that a diet rich in antioxidants may help prevent stress and anxiety.</p><p><a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">Antioxidants</a> can also help reduce inflammation, which is often high in those with chronic stress.</p><p><a href="https://www.healthline.com/nutrition/parsley-benefits" target="_blank">Parsley</a> is especially rich in carotenoids, flavonoids, and volatile oils, all of which have powerful antioxidant properties.</p>12. Garlic
<p><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">Garlic</a> is high in sulfur compounds that help increase levels of glutathione. This antioxidant is part of your body's first line of defense against stress.<span></span></p><p>What's more, animal studies suggest that garlic helps combat stress and <a href="https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety" target="_blank">reduce symptoms of anxiety</a> and depression. Still, more human research is needed.</p>13. Tahini
<p><a href="https://www.healthline.com/nutrition/tahini-benefits" target="_blank">Tahini</a> is a rich spread made from sesame seeds, which are an excellent source of the amino acid L-tryptophan.</p><p>L-tryptophan is a precursor of the mood-regulating neurotransmitters dopamine and serotonin. Following a diet high in <a href="https://www.healthline.com/health/tryptophan" target="_blank">tryptophan</a> may help boost mood and ease symptoms of depression and anxiety.</p><p>In a 4-day study in 25 young adults, a high tryptophan diet led to better mood, decreased anxiety, and reduced depression symptoms, compared with a diet low in this amino acid.</p>14. Sunflower Seeds
<p>Sunflower seeds are a <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-e" target="_blank">rich source of vitamin E</a>. This fat-soluble vitamin acts as a powerful antioxidant and is essential for mental health.</p><p>A low intake of this nutrient is associated with altered mood and depression.</p><p><a href="https://www.healthline.com/nutrition/sunflower-seeds" target="_blank">Sunflower seeds</a> are also high in other stress-reducing nutrients, including magnesium, manganese, selenium, zinc, B vitamins, and copper.</p>15. Broccoli
<p>Cruciferous vegetables like broccoli are renowned for their health benefits. A diet rich in cruciferous vegetables may lower your risk of certain cancers, heart disease, and mental health disorders like depression.<span></span></p><p>Cruciferous vegetables like <a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">broccoli</a> are some of the most concentrated food sources of some nutrients — including magnesium, vitamin C, and folate — that have been proven to combat depressive symptoms.</p><p>Broccoli is also rich in <a href="https://www.healthline.com/nutrition/sulforaphane" target="_blank">sulforaphane</a>, a sulfur compound that has neuroprotective properties and may offer calming and antidepressant effects.</p><p>Additionally, 1 cup (184 grams) of cooked broccoli packs over 20% of the DV for vitamin B6, a higher intake of which is tied to a lower risk of anxiety and depression in women.</p>16. Chickpeas
<p><a href="https://www.healthline.com/nutrition/chickpeas-nutrition-benefits" target="_blank">Chickpeas</a> are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper.</p><p>These delicious legumes are also rich in L-tryptophan, which your body needs to produce mood-regulating neurotransmitters.</p><p>Research has found that diets rich in plant proteins like chickpeas may help boost brain health and improve mental performance.</p><p>In a study in over 9,000 people, those who followed a <a href="https://www.healthline.com/nutrition/mediterranean-diet-meal-plan" target="_blank">Mediterranean diet</a> rich in plant foods like legumes experienced better mood and less stress than those who followed a typical Western diet rich in processed foods.</p>17. Chamomile Tea
<p>Chamomile is a medicinal herb that has been used since ancient times as a natural stress reducer. Its tea and extract have been shown to <a href="https://www.healthline.com/nutrition/9-foods-to-help-you-sleep" target="_blank">promote restful sleep</a> and reduce symptoms of anxiety and depression.<span></span></p><p>An 8-week study in 45 people with anxiety demonstrated that taking 1.5 grams of <a href="https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea" target="_blank">chamomile</a> extract reduced salivary cortisol levels and improved anxiety symptoms.</p>18. Blueberries
<p>Blueberries are associated with a number of health benefits, including improved mood.<span></span></p><p>These berries are high in <a href="https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know" target="_blank">flavonoid</a> antioxidants that have powerful anti-inflammatory and neuroprotective effects. They may help reduce stress-related inflammation and protect against stress-related cellular damage.</p><p>What's more, studies have shown that eating flavonoid-rich foods like <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" target="_blank">blueberries</a> may safeguard against depression and boost your mood.</p>The Bottom Line
<p>Numerous foods contain nutrients that may help you <a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety" target="_blank">reduce stress</a>.</p><p>Matcha powder, <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fatty fish</a>, kimchi, garlic, chamomile tea, and broccoli are just a few that may help.</p><p>Try incorporating some of these foods and beverages into your diet to naturally promote stress relief.</p>From Your Site Articles
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Minerals are key nutrients that your body requires to function. They affect various aspects of bodily function, such as growth, bone health, muscle contractions, fluid balance, and many other processes.
<p>However, many are difficult for your body to absorb. That's why chelated minerals, which are supplements touted for improved absorption, have gained interest recently.</p><p>Chelated minerals are bound to compounds like amino or organic acids, which are meant to boost your body's uptake of the mineral at hand.</p><p>This article explains whether chelated minerals are effective.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/chelated-minerals" target="_blank">Healthline</a></em><em>.</em></p>
What Are Chelated Minerals?
<p>Minerals are a type of nutrient that your body needs to function properly. As your body cannot produce minerals, you must obtain them through your diet.</p><p>Yet, many are difficult to absorb. For example, your intestine may only absorb 0.4–2.5% of chromium from food.</p><p>Chelated minerals are meant to boost absorption. They're bound to a chelating agent, which are typically organic compounds or <a href="https://www.healthline.com/nutrition/essential-amino-acids" target="_blank">amino acids</a> that help prevent the minerals from interacting with other compounds.</p><p>For example, <a href="https://www.healthline.com/nutrition/chromium-picolinate" target="_blank">chromium picolinate</a> is a type of chromium attached to three molecules of picolinic acid. It's absorbed through a different pathway than dietary chromium and appears to be more stable in your body.</p><p><strong>Summary</strong></p><p><strong></strong>Chelated minerals are minerals bound to a chelating agent, which is designed to enhance their absorption in your body.</p>Various Types of Chelated Minerals
<p>Most minerals are available in chelated form. Some of the most common include:</p><ul><li>calcium</li><li><a href="https://www.healthline.com/health/chelated-zinc" target="_blank">zinc</a></li><li>iron</li><li>copper</li><li>magnesium</li><li>potassium</li><li>cobalt</li><li>chromium</li><li><a href="https://www.healthline.com/nutrition/molybdenum" target="_blank">molybdenum</a></li></ul><p>They're typically made using an amino or organic acid.</p><p><strong>Amino Acids</strong></p><p>These amino acids are commonly used to make mineral chelates:</p><ul><li><strong>Aspartic acid:</strong> used to make zinc aspartate, magnesium aspartate, and more</li><li><strong>Methionine:</strong> used to make copper methionine, zinc methionine, and more</li><li><strong>Monomethionine:</strong> used to make zinc monomethionine</li><li><strong>Lysine:</strong> used to make calcium lysinate</li><li><strong>Glycine:</strong> used to make magnesium glycinate</li></ul><p><strong>Organic Acids</strong></p><p>Organic acids used to make mineral chelates include:</p><ul><li><strong>Acetic acid: </strong>used to make zinc acetate, calcium acetate, and more</li><li><strong>Citric acid: </strong>used to make chromium citrate, magnesium citrate, and more</li><li><strong>Orotic acid: </strong>used to make magnesium orotate, lithium orotate, and more</li><li><strong>Gluconic acid: </strong>used to make iron gluconate, zinc gluconate, and more</li><li><strong>Fumaric acid: </strong>used to make iron (ferrous) fumarate</li><li><strong>Picolinic acid: </strong>used to make chromium picolinate, manganese picolinate, and more</li></ul><p><strong>Summary</strong></p><p><strong></strong>Chelated minerals are usually joined to either organic acids or amino acids. Most mineral supplements are available in chelated form.</p>Do Chelated Minerals Have Better Absorption?
<p>Chelated minerals are often touted as having better absorption than non-chelated ones.</p><p>Several studies have compared the absorption of the two.</p><p>For example, a study in 15 adults found that chelated zinc (as zinc citrate and zinc gluconate) was absorbed around 11% more effectively than non-chelated zinc (as zinc oxide).</p><p>Similarly, a study in 30 adults noted that magnesium glycerophosphate (chelated) raised blood magnesium levels significantly more than magnesium oxide (non-chelated).</p><p>What's more, some research suggests that taking chelated minerals may reduce the total amount you need to consume to reach healthy blood levels. This is important for people at risk of excess mineral intake, such as <a href="https://www.healthline.com/nutrition/why-too-much-iron-is-harmful" target="_blank">iron overload</a>.</p><p>For example, in a study in 300 infants, giving 0.34 mg per pound of body weight (0.75 mg per kg) of iron bisglycinate (chelated) daily raised blood iron levels to levels similar to those caused by 4 times that amount of iron sulfate (non-chelated).</p><p>Yet, not all studies give the same results.</p><p>A study in 23 postmenopausal women showed that 1,000 mg of calcium carbonate (non-chelated) was more rapidly absorbed and raised blood calcium levels more effectively than the same amount of calcium citrate (chelated).</p><p>Meanwhile, a study in pregnant women with <a href="https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms" target="_blank">iron deficiency</a> found no significant difference in blood iron levels when comparing chelated iron (ferrous bisglycinate) with regular iron (ferrous sulfate).</p><p>In general, animal studies indicate that chelated minerals are absorbed more effectively.</p><p>However, these findings should be interpreted with caution, as animals have significantly different digestive tracts than humans. These differences can affect mineral absorption.</p><p>Given that the current research is mixed, more research on chelated minerals is needed.</p><p><strong>Summary</strong></p><p><strong></strong>Current research provides mixed results on whether chelated minerals are absorbed better than regular minerals. More studies are needed before one can be recommended over the other.<br></p>Should You Buy Chelated Minerals?
<p>In some situations, taking the chelated form of a mineral may be more suitable.</p><p>For instance, chelated minerals may benefit older adults. As you age, you may produce less stomach acid, which can affect mineral absorption.</p><p>Because chelated minerals are bound to an amino or organic acid, they don't require as much <a href="https://www.healthline.com/health/how-to-increase-stomach-acid" target="_blank">stomach acid</a> to be efficiently digested.<a href="https://www.ncbi.nlm.nih.gov/pubmed/19958055" target="_blank"></a></p><p>Similarly, people who experience stomach pain after taking supplements may benefit from chelated minerals, as they're less dependent on stomach acid for digestion.</p><p>Nonetheless, regular, non-chelated minerals are sufficient for most adults.</p><p>Plus, chelated minerals tend to cost more than non-chelated ones. If cost is a concern for you, stick with regular mineral supplements.</p><p>Keep in mind that mineral supplements are unnecessary for most healthy adults unless your diet doesn't provide enough to meet your daily needs. In most instances, mineral supplements aren't a suitable replacement for dietary mineral intake.</p><p>Still, <a href="https://www.healthline.com/nutrition/7-supplements-for-vegans" target="_blank">vegans</a>, blood donors, pregnant women, and certain other populations may benefit from regularly supplementing with minerals.</p><p>If you plan on taking chelated minerals, you should speak with a healthcare professional beforehand.</p><p><strong>Summary</strong></p><p><strong></strong>Some individuals, such as older adults and those who have difficulty tolerating regular supplements, may benefit from chelated minerals.</p>The Bottom Line
<p>Chelated minerals are those bound to a chelating agent, such as an organic or amino acid, to improve absorption.</p><p>Though they're often said to be absorbed better than regular mineral supplements, the current research is mixed.</p><p>For certain populations, such as <a href="https://www.healthline.com/nutrition/nutritional-needs-and-aging" target="_blank">older adults</a> and those with stomach issues, chelated minerals are a suitable alternative to regular minerals. However, for most healthy adults, there's no need to choose one over the other.</p>From Your Site Articles
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Apple cider vinegar is often used in cooking and baking, or to make marinades, dressings, and even beverages.
To make it, chopped apples are covered with water and left to ferment to form ethanol. Natural bacteria convert the ethanol into acetic acid, which is the main component of vinegar.
<p>It's not often that an entire bottle of apple cider vinegar is used in one sitting, which may leave you wondering whether it ever expires.</p><p>This article reviews whether apple cider vinegar goes bad, plus storage tips to improve its quality and shelf life.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/does-apple-cider-vinegar-expire" target="_blank">Healthline</a></em><em>.</em></p>
Shelf Life and Proper Storage Tips
<p>The acidic nature of vinegar makes it a self-preserving pantry staple, which means it generally never sours or expires.</p><p>The pH scale, which ranges from 0–14 indicates how acidic a substance is. A pH lower than 7 is acidic, and a pH greater than 7 is basic. Acetic acid, the main constituent of apple cider vinegar, has a highly acidic pH between 2 and 3.</p><p>Vinegar has natural antimicrobial properties, which likely contribute to its long shelf life. In fact, vinegar can prevent the growth of illness-causing germs like <em>E. coli</em>, <em>Staphylococcus aureus</em>, and <em>Candida albicans.</em></p><p>In one study, vinegar had the most antibacterial characteristics when compared with <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a>, soda, tea, juice, and olive oil.</p><p>The best way to store apple cider vinegar is in an airtight container in a cool, dark place away from sunlight, such as in a kitchen pantry or basement. Refrigerating apple cider vinegar is unnecessary and does not improve its shelf life.<a href="https://www.sciencedirect.com/science/article/pii/S0003267005017897" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Apple cider vinegar is highly acidic and has antimicrobial properties that make it a self-preserving pantry staple. While it technically never expires, storing it in a cool, dark place helps preserve its quality.</p>How Apple Cider Vinegar Changes Over Time
<p>As vinegar ages, it may undergo aesthetic changes, such as becoming hazy or separating. You may also notice cloudy sediments or fibers at the bottom of the bottle.</p><p>This is largely due to exposure to oxygen, which happens every time you open the lid.</p><p>Over time, oxygenation also causes the release of citric acid and sulfur dioxide, two preservatives in vinegar.</p><p>This could affect how it tastes or contributes to a recipe, but these changes don't significantly affect the nutritional value or shelf life of <a href="https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar" target="_blank">apple cider vinegar</a>.</p><p>Before using apple cider vinegar that you've had for a while, you can smell and even taste it to make sure it'll still work well in your recipe.</p><p>Keep in mind that even though apple cider vinegar products may have an expiration date on them, many manufacturers note that its safe to use well beyond this date.</p><p><strong>Summary</strong></p><p><strong></strong>Apple cider vinegar may undergo subtle aesthetic changes over time when exposed to oxygen, but this doesn't significantly change its nutritional quality or shelf life.</p>The Bottom Line
<p>Apple cider vinegar is acidic and has antimicrobial properties that make it self-preserving. This means that it's safe to consume and use in recipes even if it's old.</p><p>However, apple cider vinegar can undergo aesthetic changes over time that may slightly change its taste, texture, or appearance. This is primarily due to chemical changes that happen when it's exposed to oxygen.</p><p>Still, these types of changes do not affect the shelf life of apple cider vinegar, and it's not dangerous to consume it when it gets old.</p>
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The Western diet and lifestyle are often viewed as two of the main contributors to rapid aging and disease.
<p>Thus, many people wonder whether alternative diets, such as the vegan diet, help people live longer, healthier lives. In fact, you may have heard claims that vegans have a longer lifespan than omnivores.</p><p>The vegan diet is linked to a range of health benefits, including a lower risk of obesity, type 2 diabetes, certain cancers, and heart disease.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29659968" target="_blank"></a></p><p>However, its effects on longevity are much more nuanced.</p><p>This article explains whether vegans live longer than non-vegans.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/do-vegans-live-longer#diet-quality-matters" target="_blank">Healthline</a></em><em>.</em></p>
Some Vegans May Live Longer
<p>Research examining the link between plant-based diets and longevity has produced mixed results.</p><p>One large review of vegans and vegetarians in the United Kingdom, Germany, the United States, and Japan suggests that they have a 9% lower risk of death from all causes, compared with omnivores.</p><p>Another study examined Seventh Day Adventists in North America. The <a href="https://www.healthline.com/nutrition/seventh-day-adventist-diet" target="_blank">Seventh Day Adventist diet</a> is typically plant-based, rich in whole foods, and free of alcohol and caffeine — although some may incorporate small amounts of eggs, dairy, or meat.</p><p>The study suggested that vegetarians and vegans may benefit from a 12% lower risk of death, compared with people who eat meat.</p><p>When separated from the rest, vegans had a 15% lower risk of dying prematurely from all causes, indicating that a vegan diet may indeed help people live longer than those who adhere to vegetarian or omnivorous eating patterns.</p><p>However, other studies in vegetarians in the United Kingdom and Australia report that they're no more likely to live longer than non-vegetarians.</p><p>Thus, there's no definitive link between veganism and lifespan.</p><p>Furthermore, most studies group <a href="https://www.healthline.com/nutrition/vegan-vs-vegetarian" target="_blank">vegetarians and vegans</a> together, making it difficult to determine the exact effects of each diet on a person's life expectancy. Therefore, more research is needed solely on vegan diets before strong conclusions can be made.</p><p><strong>Summary</strong></p><p><strong></strong>Some scientific reviews suggest that vegetarian and vegan diets may help people live longer, but these findings aren't universal. As such, more comprehensive studies are necessary.</p>Why Do Some Vegans Live Longer?
<p>Researchers theorize that vegans who live longer than average tend to do so for two main reasons involving both diet and lifestyle.</p><p><strong>Vegan Diets Are Often Rich in Nutritious Compounds</strong></p><p>Veganism eliminates all animal-based foods, including meat, dairy, eggs, and products derived from them. This usually results in a diet that's rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.</p><p>Research suggests that diets loaded with these plant foods may help people live longer. The same can be said about diets low in red and <a href="https://www.healthline.com/nutrition/why-processed-meat-is-bad" target="_blank">processed meats</a>.</p><p>Moreover, vegan diets tend to pack plenty of fiber, plant protein, and antioxidants.</p><p>Diets rich in these nutrients are believed to safeguard against obesity, type 2 diabetes, <a href="https://www.healthline.com/nutrition/cancer-and-diet" target="_blank">cancer</a>, and heart disease — which could promote increased life expectancy.<a href="https://www.ncbi.nlm.nih.gov/pubmed/29566200" target="_blank"></a></p><p><strong>Vegans Tend to Have Healthier Lifestyles</strong></p><p>As a group, vegans may be more likely to pursue a <a href="https://www.healthline.com/nutrition/27-health-and-nutrition-tips" target="_blank">health-conscious lifestyle</a> compared with the general population.</p><p>For instance, research shows that vegans may be less likely to smoke or drink alcohol. They also appear more likely to maintain a normal body mass index (BMI), exercise regularly, and <a href="https://www.healthline.com/nutrition/avoiding-junk-food" target="_blank">avoid overly processed junk foods</a>.</p><p>Experts believe that this increased health consciousness may help explain why some vegans live longer than non-vegans.</p><p><strong>Summary</strong><strong></strong></p><p><strong></strong>Vegan diets tend to be rich in nutrients that may protect against illnesses and boost your lifespan. Many people who follow this eating pattern also make lifestyle choices, such as exercising regularly and avoiding processed foods, that may aid longevity.</p>Not All Vegans Live Longer
<p><br>It's important to remember that not all vegan diets are rich in nutrients. In fact, some vegans may rely heavily on sugary, processed foods — which could negatively affect longevity.</p><p>Notably, studies that rate plant-based diets based on their relative amounts of processed versus nutritious foods suggest that only robust, well-planned plant-based diets are linked to an extended lifespan and lower risk of disease.</p><p>A healthy vegan diet is typically defined as one that's rich in minimally processed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, with very few processed junk foods.</p><p>Meanwhile, a poorly planned vegan diet may rely heavily on sweets, processed items, and other foods that are technically vegan but very poor in nutrients.</p><p>For instance, one study claims that plant-based diets as a whole may lower your risk of dying from heart disease by 8%. However, nutritious plant-based diets lower this risk by 25% — while unhealthy ones increase it by 32%.</p><p>Another suggests that improving the quality of a plant-based diet over 12-years may reduce the likelihood of dying prematurely by 10%. Conversely, reducing its quality over the same period may result in a 12% higher risk of premature death.<a href="https://www.ncbi.nlm.nih.gov/pubmed/31401846" target="_blank"></a></p><p>This may explain why a recent review found that while vegetarians are more likely to live longer than the general population, their life expectancy is no higher than that of similarly health-conscious meat eaters.</p><p>However, few studies directly compare the effects of healthy or unhealthy vegan diets to healthy or unhealthy omnivorous ones. Overall, more research is needed.</p><p><strong>SUMMARY</strong>Poorly planned vegan diets likely don't offer the same health benefits as nutritious versions of the diet. Nutrient-poor vegan diets may even lower your life expectancy.</p>The Bottom Line
<p>Vegan diets are linked to numerous health benefits, including a lower risk of obesity, type 2 diabetes, certain cancers, and <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">heart disease</a>. Some evidence indicates that they may also help you live longer.</p><p>Yet, like most diets, vegan diets vary in quality. This may partly explain why vegans don't always outlive non-vegans.</p><p>If you're vegan and looking to maximize any <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life" target="_blank">longevity-promoting effects</a>, replace processed foods in your diet with whole plant foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.</p>From Your Site Articles
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Cartons of vegan dairy-free oat milk are seen in a branch of the Planet Organic healthfood store on Jan. 3 in London, England. Leon Neal / Getty Images
Oat milk is quickly becoming one of the more popular plant-based milks for everything from breakfast cereal to baking.
<p>Plant milks made from nuts, seeds, coconut, rice, and soy are largely gluten-free, so you might expect the same from oat milk. However, if you have celiac disease or gluten sensitivity, oat milk may not be the best choice.</p><p>This article explains whether oat milk is gluten-free.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/is-oat-milk-gluten-free" target="_blank">Healthline</a></em><em>.</em></p>
Many Brands Are Contaminated With Gluten
<p>Gluten is a group of proteins found in wheat, rye, and barley.</p><p>While it's safe for most people to eat, it inflames and damages the lining of the small intestine in people with <a href="https://www.healthline.com/nutrition/celiac-disease-symptoms" target="_blank">celiac disease</a> and possibly those with non-celiac gluten sensitivity. Thus, anyone with these conditions must strictly avoid gluten.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28810029" target="_blank"></a></p><p>Oats are <a href="https://www.healthline.com/nutrition/gluten-in-oats" target="_blank">naturally gluten-free</a>. However, because they're often grown near wheat and processed in facilities that also handle wheat products, they're frequently cross-contaminated with gluten.</p><p>Thus, oat milk is likewise susceptible to contamination.</p><p>A Canadian study in 133 oat samples discovered that 88% were contaminated with more than 20 parts per million (ppm) of gluten — the general cutoff for a food to be considered gluten-free.</p><p>That said, one of the varieties was certified gluten-free and tested negative for gluten.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118497/" target="_blank"></a></p><p>When researchers in the United States assessed 78 foods labeled gluten-free, 20.5% had gluten levels over 20 ppm.</p><p>Keep in mind that the Food and Drug Administration (FDA) doesn't analyze foods for gluten content. Instead, it's up to manufacturers to test the products themselves.</p><p>Some manufacturers use third-party testing labs to ensure that their products are under the threshold for gluten. These have a certification — usually shown as a small stamp on the packaging — that ensures the product is indeed gluten-free.</p><p>If you can't consume gluten, you should only buy oat milk that's certified gluten-free.</p><p><strong>Summary</strong></p><p><strong></strong>Although naturally gluten-free, oats are frequently cross-contaminated with gluten. Therefore, there's a good chance that your oat milk isn't gluten-free unless it's certified as such.</p>Gluten-Free Oat Milk Options
<p>If you don't have a health reason that requires you to avoid gluten, any kind of oat milk is safe to drink.</p><p>However, if you follow a gluten-free diet, you should <a href="https://www.healthline.com/nutrition/how-to-read-food-labels" target="_blank">read labels carefully</a> to find products that are certified gluten-free.</p><p>Oatly is one oat milk brand whose U.S. products are certified gluten-free. Planet Oat, Califia Farms, and Elmhurst all state that their oat milk is gluten-free but don't have third-party certification.</p><p><strong>Homemade Version</strong></p><p>Gluten-free oat milk is also easy to make yourself, using only two ingredients — certified gluten-free oats and water. Here's a basic recipe:</p><ol><li>Soak 1 cup (80 grams) of certified gluten-free oats in water — enough to cover them — for about 15 minutes.</li><li>Drain the oats and blend with up to 4 cups (945 mL) of <a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">water</a> for about 30 seconds. Use less water if you prefer a thicker beverage.</li><li>Strain the mixture through a fine-mesh strainer.</li><li>Chill before serving.</li></ol><p><strong>Summary</strong></p><p><strong></strong>Several brands offer gluten-free oat milk. Nonetheless, if you can't find certified products, you can make your own oat milk with certified gluten-free oats and water.</p>How is Oat Milk Made?
<p>Oat milk is made by soaking whole oats in water, milling the softened mixture, and straining the liquid from the solids. The manufacturer may add other ingredients like sweeteners or vitamins before the drink is homogenized to make it creamy and milk-like.<span></span></p><p>Oats are a particularly good source of beta glucan, a soluble fiber that gives oat milk its thick consistency and may boost heart health by lowering LDL (bad) cholesterol. Notably, studies suggest that oat beverages have this same effect.</p><p>A 1-cup (240-mL) serving of oat milk provides:</p><ul><li><strong>Calories:</strong> 120</li><li><strong>Protein: </strong>3 grams</li><li><strong>Fat: </strong>5 grams</li><li><strong>Carbs:</strong> 16 grams</li><li><strong>Fiber:</strong> 2 grams</li></ul><p><strong>Summary</strong></p><p><strong></strong>Oat milk is made by soaking and milling oats, then separating the liquid. Oat milk's creamy texture is owed to its beta glucan, a healthy type of soluble fiber.</p>The Bottom Line
<p>While oats are a gluten-free grain, many are cross-contaminated with gluten — meaning that not all oat milks are gluten-free.</p><p>If you have celiac disease or <a href="https://www.healthline.com/nutrition/gluten-sensitivity-is-real" target="_blank">gluten sensitivity</a>, you should only buy oat milk that's certified gluten-free by a third-party organization.</p><p>Otherwise, you can make this thick, creamy <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank">plant-based milk</a> at home using certified gluten-free oats and water.</p>From Your Site Articles
- 6 Alternatives to Milk: Which Is the Healthiest? - EcoWatch ›
- 21 Quick and Nutritious Gluten-Free Snacks - EcoWatch ›
- 54 Foods You Can Eat on a Gluten-Free Diet - EcoWatch ›
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Pineapple juice is a popular tropical beverage.
It's made from pineapple fruit, which is native to countries like Thailand, Indonesia, Malaysia, Kenya, India, China, and the Philippines.
<p>Many cultures use the fruit and its juices as a traditional folk remedy to treat or prevent various ailments.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank"></a></p><p>Modern research has linked pineapple juice and its compounds to health benefits, such as improved digestion and heart health, reduced inflammation, and perhaps even some protection against cancer. However, not all evidence has been conclusive.</p><p>Here are 7 science-based benefits of pineapple juice, based on the current research.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/pineapple-juice-benefits" target="_blank">Healthline</a></em><em>.</em></p>
1. Rich in Nutrients
<p>Pineapple juice provides a concentrated dose of various nutrients. One cup (240 mL) contains around:</p><ul><li><strong>Calories:</strong> 132</li><li><strong>Protein:</strong> less than 1 gram</li><li><strong>Fat:</strong> less than 1 gram</li><li><strong>Carbs:</strong> 33 grams</li><li><strong>Sugars:</strong> 25 grams</li><li><strong>Fiber:</strong> less than 1 gram</li><li><strong>Manganese:</strong> 55% of the Daily Value (DV)</li><li><strong>Copper:</strong> 19% of the DV</li><li><strong>Vitamin B6:</strong> 15% of the DV</li><li><strong>Vitamin C:</strong> 14% of the DV</li><li><strong>Thiamine: </strong>12% of the DV</li><li><strong>Folate:</strong> 11% of the DV</li><li><strong>Potassium:</strong> 7% of the DV</li><li><strong>Magnesium:</strong> 7% of the DV</li></ul><p>Pineapple juice is particularly rich in manganese, <a href="https://www.healthline.com/nutrition/foods-high-in-copper" target="_blank">copper</a>, and vitamins B6 and C. These nutrients play an important role in bone health, immunity, wound healing, energy production, and tissue synthesis.</p><p>It also contains trace amounts of iron, calcium, phosphorus, zinc, choline, and vitamin K, as well as various B vitamins.</p><p><strong>Summary</strong></p><p><strong></strong>Pineapple juice is rich in a variety of vitamins and minerals. It's especially packed with manganese, copper, vitamin B6, and vitamin C — all of which play important roles in the proper functioning of your body.</p>2. Contains Additional Beneficial Compounds
<p>In addition to being rich in vitamins and minerals, pineapple juice is a good source of <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a>, which are beneficial plant compounds that help keep your body healthy.</p><p>Antioxidants help neutralize unstable compounds known as free radicals, which can build up in your body due to factors like pollution, stress, or an unhealthy diet and cause cell damage.</p><p>Experts believe that the antioxidants in pineapple juice, particularly <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">vitamin C</a>, beta carotene, and various flavonoids, are in large part to thank for its potential beneficial effects.</p><p>Pineapple juice also contains bromelain, a group of enzymes linked to health benefits, such as reduced inflammation, improved digestion, and stronger immunity.</p><p><strong>Summary</strong></p><p><strong></strong>Pineapple juice is rich in antioxidants, which help protect your body from damage and disease. It also contains bromelain, a group of enzymes that may reduce inflammation, improve digestion, and boost immunity.</p>3. May Suppress Inflammation
<p>Pineapple juice may help <a href="https://www.healthline.com/nutrition/anti-inflammatory-diet-101" target="_blank">reduce inflammation</a>, which is believed to be the root cause of many chronic diseases.</p><p><span></span>This may largely be due to its bromelain content. Some research suggests that this compound may be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) — but with fewer side effects.<span></span></p><p>In Europe, bromelain is approved for use to reduce inflammation caused by trauma or surgery, as well as to treat surgical wounds or deep burns.</p><p>In addition, there's evidence that ingesting bromelain before surgery may help reduce the level of inflammation and pain caused by surgery.</p><p>Some studies further suggest that <a href="https://www.healthline.com/health/bromelain" target="_blank">bromelain</a> may help reduce pain and inflammation caused by a sports injury, rheumatoid arthritis, or osteoarthritis of the knee.</p><p>That said, research has yet to test the direct effects of pineapple juice on inflammation.</p><p>Therefore, it's unclear whether the bromelain intakes achieved through drinking small to moderate amounts of pineapple juice would provide the same anti-inflammatory benefits as those observed in these studies.</p><p><strong>Summary</strong></p><p><strong></strong>Pineapple juice contains bromelain, a group of enzymes that may help reduce inflammation caused by trauma, injuries, surgery, rheumatoid arthritis, or osteoarthritis. However, more juice-specific studies are needed.</p>4. May Boost Your Immunity
<p>Pineapple juice may contribute to a <a href="https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system" target="_blank">stronger immune system</a>.</p><p>Test-tube studies suggest that bromelain, a mixture of enzymes naturally found in pineapple juice, may activate the immune system.</p><p>Bromelain may also improve recovery from infections, such as <a href="https://www.healthline.com/health/pneumonia" target="_blank">pneumonia</a>, sinusitis, and bronchitis, especially when used in combination with antibiotics.</p><p>However, most of these studies are dated, and none have examined the immunity-boosting effects of pineapple juice in humans. Therefore, more research is needed to confirm these results.</p><p><strong>Summary</strong></p><p><strong></strong>Some research suggests that pineapple juice may contribute to a stronger immune system. It may also help increase the effectiveness of antibiotics. However, more studies are needed before strong conclusions can be made.</p>5. May Help Your Digestion
<p>The enzymes in pineapple juice function as proteases. Proteases help break down protein into smaller subunits, such as amino acids and small peptides, which can then be more easily absorbed in your gut.</p><p>Bromelain, a group of enzymes in pineapple juice, may particularly help <a href="https://www.healthline.com/nutrition/ways-to-improve-digestion" target="_blank">improve digestion</a> in people whose pancreas cannot make enough digestive enzymes — a medical condition known as pancreatic insufficiency.</p><p>Animal research suggests that bromelain may also help protect your gut from harmful, diarrhea-causing bacteria, such as <em>E. coli</em> and <em>V. cholera.</em></p><p>Moreover, according to some test-tube research, bromelain may help reduce gut inflammation in people with inflammatory bowel disorders, such as <a href="https://www.healthline.com/health/crohns-disease" target="_blank">Crohn's disease</a> or ulcerative colitis.</p><p>That said, most studies have investigated the effect of concentrated doses of bromelain, rather than that of pineapple juice, and very few were conducted in humans. Therefore, more research is needed.</p><p><strong>Summary</strong></p><p><strong></strong>The bromelain in pineapple juice may aid digestion, guard against harmful, diarrhea-causing bacteria, and reduce inflammation in people with inflammatory bowel disorders. However, more research is needed.</p>6. May Promote Heart Health
<p>The bromelain naturally found in pineapple juice may also <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">benefit your heart</a>.</p><p>Test-tube and animal studies suggest that bromelain may help reduce high blood pressure, prevent the formation of blood clots, and minimize the severity of angina pectoris and transient ischemic attacks — two health conditions caused by heart disease.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank"></a></p><p>However, the number of studies is limited, and none are specific to pineapple juice. Therefore, more research is needed before strong conclusions can be made.</p><p><strong>Summary</strong></p><p><strong></strong>Some research links the bromelain naturally found in pineapple juice to markers of improved heart health. However, more pineapple-juice-specific studies are needed.</p>7. May Help Fight Certain Types of Cancer
<p>Pineapple juice may have potential <a href="https://www.healthline.com/nutrition/cancer-fighting-foods" target="_blank">cancer-fighting effects</a>. Again, this is likely in large part due to its bromelain content.</p><p>Some studies suggest that bromelain may help prevent the formation of tumors, reduce their size, or even cause the death of cancerous cells.</p><p>However, these were test-tube studies using concentrated amounts of bromelain that were much higher than those you'd ingest from drinking a glass of pineapple juice. This makes it difficult to project their results to humans.</p><p>Therefore, more research is needed before strong conclusions can be made.</p><p><strong>Summary</strong></p><p><strong></strong>Test-tube studies suggest that concentrated amounts of bromelain may help protect against cancer. However, it's currently unclear whether pineapple juice offers similar benefits in humans.</p>Possible Precautions
<p>Pineapple juice is generally considered safe for most people.</p><p>That said, bromelain, a group of enzymes naturally found in pineapple juice, may enhance the absorption of certain drugs, especially antibiotics and blood thinners.</p><p>As such, if you are taking medications, consult your physician or registered dietitian to make sure it's safe to consume pineapple juice.</p><p>This beverage's acidity may also trigger heartburn or reflux in some people. Specifically, those with <a href="https://www.healthline.com/health/gerd" target="_blank">gastroesophageal reflux disease (GERD)</a> may want to avoid consuming large amounts of this beverage.</p><p>Despite its potential benefits, it's important to remember that pineapple juice remains low in fiber yet high in sugar.</p><p>This means it's unlikely to fill you up as much as eating the same quantity of raw pineapple would. Therefore, it may promote weight gain in some people.</p><p>What's more, while drinking small amounts of juice has been linked to a lower risk of type 2 diabetes and heart disease, drinking more than 5 ounces (150 mL) per day may have the opposite effect.</p><p>Therefore, it's likely best to avoid drinking too much pineapple juice, and when you do, stick to 100% pure varieties that are free of <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugars</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Pineapple juice is low in fiber yet rich in sugar, and drinking too much may lead to weight gain or disease. This beverage may also interact with medications and trigger heartburn or reflux in some people.</p>The Bottom Line
<p><a href="https://www.healthline.com/nutrition/benefits-of-pineapple" target="_blank">Pineapple</a> juice contains a variety of vitamins, minerals, and beneficial plant compounds that may protect you from disease.</p><p>Studies link this beverage to improved digestion, heart health, and immunity. Pineapple juice or its compounds may also help reduce inflammation and perhaps even offer some protection against certain types of cancer.</p><p>However, human studies are limited, and it's unclear whether the effects observed in test tubes or animals can be achieved by small daily intakes of pineapple juice.</p><p>Moreover, this beverage remains low in fiber and rich in sugar, so drinking large quantities each day is not recommended.</p>From Your Site Articles
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Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
<p>Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include:</p><ul class="ee-ul"><li>histidine</li><li>isoleucine</li><li>leucine</li><li>lysine</li><li>methionine</li><li>phenylalanine</li><li>threonine</li><li>tryptophan</li><li>valine</li></ul><p>Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they're considered complete proteins.</p><p>However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They're considered incomplete protein sources.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/complete-protein-for-vegans" target="_blank">Healthline</a></em><em>.</em></p>
<p>Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins.</p><p>For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.</p><p>Nevertheless, some people like knowing they're getting complete proteins in a particular meal.</p><p>Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.</p><p>Here are 13 nearly complete protein sources for vegetarians and vegans.</p>
1. Quinoa
<p>Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.</p><p>As it doesn't grow from grasses like other cereals and grains, it's technically considered a pseudocereal and naturally gluten-free.</p><p>One cup (185 grams) of cooked <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a> provides approximately 8 grams of protein.</p><p>In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.<a href="https://www.ncbi.nlm.nih.gov/pubmed/26114306" target="_blank"><span></span></a></p><p>You can use quinoa in place of rice in most recipes. It can also be simmered in a plant source milk for a creamy, protein-rich breakfast porridge.</p><p>Though most supermarkets have quinoa in stock, buying it online may offer you a wider selection and possibly better prices.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It's also a good source of several minerals, including magnesium, iron, and zinc.</p>2. Tofu, Tempeh, and Edamame
<p>Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources.<span></span></p><p><a href="https://www.healthline.com/nutrition/what-is-tofu" target="_blank">Tofu</a> is made from coagulated soy milk that's pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it's quite bland, tofu tends to take on the flavor of the foods with which it's cooked.</p><p>A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.</p><p><a href="https://www.healthline.com/nutrition/tempeh" target="_blank">Tempeh</a> is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.</p><p>Meanwhile, <a href="https://www.healthline.com/nutrition/edamame-benefits" target="_blank">edamame</a> beans are whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They're usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.</p><p>Three ounces (85 grams) of tempeh contain 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/390236/nutrients" target="_blank"></a></p><p>A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Tofu, tempeh, and edamame are all derived from whole soybeans and excellent sources of complete protein. A 3-ounce (85-gram) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.<br></p>3. Amaranth
<p>Amaranth is another pseudocereal that's a complete source of protein.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977093/" target="_blank"></a></p><p>Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular <a href="https://www.healthline.com/nutrition/9-gluten-free-grains" target="_blank">gluten-free grain</a> alternative.</p><p>Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.</p><p>When ground into a flour, <a href="https://www.healthline.com/nutrition/amaranth-health-benefits" target="_blank">amaranth</a> can also be used in gluten-free baking.</p><p>One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It's also an excellent source of manganese, magnesium phosphorus, and iron.</p><p>In fact, 1 cup (246 grams) of cooked amaranth provides more than 100% of the DV for manganese, an essential mineral that's important for brain health.</p><p>If you can't find amaranth locally, you can buy it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.</p>4. Buckwheat
<p>While it's not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that's a plant-based source of complete protein.</p><p>Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or <a href="https://www.healthline.com/nutrition/gluten-free-flours" target="_blank">ground into a flour</a> and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.</p><p>One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"></a></p><p>This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients" target="_blank"><span></span></a></p><p>You can buy buckwheat in specialty stores or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Buckwheat is another gluten-free grain that's a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).</p>5. Ezekiel Bread
<p>Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.</p><p>Two slices (68 grams) of the bread contain 8 grams of protein.</p><p>Unlike most breads, the combination of whole grains and legumes in <a href="https://www.healthline.com/nutrition/ezekiel-bread" target="_blank">Ezekiel bread</a> provides all nine essential amino acids.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24583381" target="_blank"><span></span></a></p><p>Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine.</p><p>For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.</p><p>You can look for Ezekiel bread at your local supermarket or shop for it online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.</p>6. Spirulina
<p>Spirulina is a type of blue-green algae that's a popular supplement among those on vegan and vegetarian diets.</p><p>While it can be purchased as tablets, the powdered form of <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina" target="_blank">spirulina</a> can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.</p><p>Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein.</p><p>In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron.</p><p>If you would like to give spirulina a try, you can find it in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.</p>7. Hemp Seeds
<p>Coming from the hemp plant <em>Cannabis sativa</em>, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana.</p><p><span></span>As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana.</p><p>However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it's important to purchase seeds from trusted brands that test for THC.</p><p>Technically a nut, the edible whites inside of <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds" target="_blank">hemp seeds</a> are referred to as hemp hearts and incredibly nutritious.</p><p>In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).</p><p>Three tablespoons (30 grams) of raw, hulled hemp seeds boast an impressive 10 grams of protein and 15% of the DV for iron. They're also a good source of phosphorus, potassium, magnesium, and zinc.</p><p>Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.</p><p>These tasty seeds are widely available in stores and online.</p><p><strong>Summary</strong></p><p><strong></strong>Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they're a good source of essential fatty acids, iron, potassium, and several other essential minerals.</p>8. Chia Seeds
<p>Chia seeds are tiny round seeds that are often black or white.</p><p>They're unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They're also commonly used as an egg substitute in vegan baking.</p><p>However, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a> can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.</p><p>Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They're also a good source of omega-3s, iron, calcium, magnesium, and selenium.</p><p>If you would like to give chia seeds a try, stock up at your local supermarket or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.</p>9. Nutritional Yeast
<p>Nutritional yeast is a deactivated strain of <em>Saccharomyces cerevisiae</em> that's grown specifically to be a food product.</p><p>Commercially, <a href="https://www.healthline.com/nutrition/nutritional-yeast" target="_blank">nutritional yeast</a> is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.</p><p>A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein.<a href="https://vegfaqs.com/nutritional-yeast-amino-acid-profile/" target="_blank"></a></p><p>When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/575722/nutrients" target="_blank"><span></span></a></p><p>You can shop for nutritional yeast locally or online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.</p>10. Rice and Beans
<p>Rice and beans are a classic pairing that's a source of complete protein.</p><p>Both <a href="https://www.healthline.com/nutrition/brown-vs-white-rice" target="_blank">brown and white rice</a> are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.</p><p>One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber.</p><p>While you can enjoy the mixture on its own, rice and <a href="https://www.healthline.com/nutrition/healthiest-beans-legumes" target="_blank">beans</a> can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.</p>11. Pita and Hummus
<p>A delicious Middle Eastern classic, pita and <a href="https://www.healthline.com/nutrition/is-hummus-healthy" target="_blank">hummus</a> are another combination that provides all nine essential amino acids.</p><p>Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998136/" target="_blank"></a></p><p>One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein.</p><p>In addition to serving as a snack, adding fried or baked ground chickpea balls known as <a href="https://www.healthline.com/nutrition/is-falafel-healthy" target="_blank">falafel</a> will further increase the protein content of your pita and hummus.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>The combination of pita and hummus is another classic pairing that constitutes a complete protein source. One medium-sized (57-gram) pita with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.</p>12. Peanut Butter Sandwich
<p>A lunch box staple, natural <a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you" target="_blank">peanut butter</a> sandwiched between whole grain bread is another common combination that results in a complete protein source.</p><p>As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.</p><p>Two slices (62 grams) of whole wheat sandwich bread with 2 tablespoons (32 grams) of peanut butter provide approximately 14 grams of protein.</p><p>However, the exact amount of protein may vary depending on the brand of bread you buy.</p><p>When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.</p>13. Mycoprotein (Quorn)
<p>Mycoprotein is a meat substitute product that's marketed under the name Quorn.</p><p>Made from a naturally occurring fungus called <em>Fusarium venenatum</em>, it's sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan.</p><p>Both the Food and Drug Administration (FDA) and United Kingdom's Food Standards Agency have determined that <a href="https://www.healthline.com/health/mycoprotein" target="_blank">mycoprotein</a> is safe enough to be sold to the public.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/" target="_blank"><span></span></a></p><p>However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals.<a href="https://www.annallergy.org/article/S1081-1206(18)30218-7/fulltext" target="_blank"></a></p><p>Still, as it's a rich source of essential amino acids and low in sodium, sugar, and fat, it's a popular option for those looking for a plant-based alternative to chicken.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554455/" target="_blank"><span></span></a></p><p>While the amount of protein varies by product, one 75-gram Quorn Chik'N patty contains 9 grams of protein.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/388023/nutrients" target="_blank"><span></span></a></p><p>If you want to give mycoprotein a try, you can find many Quorn products in stores and online.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik'N patty provides about 9 grams of complete protein.</p>The Bottom Line
<p>Despite some concerns over being able to get adequate <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">protein on a vegan or vegetarian diet</a>, many high protein, plant-based foods are available.</p><p>Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.</p><p>To ensure you're meeting your amino acid needs on a vegan or vegetarian diet, try incorporating a variety of these complete protein sources or combinations of nearly complete choices into your plant-based diet.</p>From Your Site Articles
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