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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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Oat milk is popping up at coffee shops and grocery stores alike, quickly becoming one of the trendiest plant-based milks. jacqueline / CC by 2.0
By Kelli McGrane
Oat milk is popping up at coffee shops and grocery stores alike, quickly becoming one of the trendiest plant-based milks.
<p>In its simplest form, it's made by soaking oats, blending them with water, and straining out the oats. Yet, many companies add ingredients like sweeteners, oils, thickeners, and stabilizers to alter the product's taste, texture, and shelf life.</p><p>Since many people prefer to avoid these additives, Healthline evaluated the healthiest oat milks based on the following criteria:</p><ul><li>quality of ingredients</li><li>few — if any — added ingredients, such as stabilizers, thickeners, gums, sugars, colors, and flavors</li><li>taste and texture</li></ul><p>Here are the 14 best oat milks of 2020.</p>
<h3>Pricing Guide</h3><p>General price ranges are indicated below with dollar signs ($ to $$). One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.</p><p>Generally, prices range from $0.08–$0.56 per ounce (30 mL), or $3.99–$44.99 per package, though this may vary depending on where you shop.</p><p><strong>Pricing guide</strong></p><ul><li><strong>$</strong> = under $0.10 per ounce (30 mL)</li><li><strong>$</strong> = $0.10–$0.50 per ounce (30 mL)</li><li><strong>$$</strong> = over $0.50 per ounce (30 mL)</li></ul>
<h2>1. Best Overall: Oatly Original Oatmilk</h2><p><strong>Price:</strong> $</p><p>The Swedish company Oatly, considered the original oat milk manufacturer, has become increasingly popular in the United States.</p><p>Its thick, creamy texture, slight sweetness, and versatility for baking and drinking alike make it the best overall option on the market.</p><p>Its Original Oatmilk product owes its rich consistency to non-GMO, expeller-pressed <a href="https://www.healthline.com/nutrition/rapeseed-oil" target="_blank">rapeseed oil</a>, also known as canola oil in the United States.</p><p>As it's less processed than most seed oils, Oatly's rapeseed oil likely retains more of its beneficial nutrients, including vitamin E and omega-3 and -6 fatty acids.</p><p>Just 1 cup (240 mL) of Oatly Original Oatmilk provides:</p><ul><li><strong>Calories:</strong> 120</li><li><strong>Fat:</strong> 5 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>16 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>7 grams</li><li><strong>Protein: </strong>3 grams</li><li><strong>Calcium: </strong>20% of the Daily Value (DV)</li><li><strong>Vitamin B12:</strong> 50% of the DV</li><li><strong>Vitamin D: </strong>25% of the DV</li></ul><p>The vitamin B12 content is particularly notable, as this essential vitamin is sometimes lacking in vegan and vegetarian diets.</p><p>While Oatly doesn't add sugar to its products, oat milk contains small amounts of natural sugars from oat starches that are broken down during the manufacturing process.</p><p>This is true for many other oat milk products on this list.</p><p><a href="https://www.amazon.com/Oatly-OATLY-Original-Oat-Milk/dp/B075QJ8M1K/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&dchild=1&fpw=alm&keywords=oatly&qid=1593003630&sr=8-6&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=9e6913b70927d1cbf96d86b288ed9866" target="_blank">Shop for Oatly Original Oatmilk online.</a></p><h2>2. Best Budget Option: Silk Oat Yeah Oatmilk (Plain)</h2><p><strong>Price:</strong> $</p><p>Silk's Oat Yeah Oatmilk is one of the cheapest oat milk products that's widely available.</p><p>Its balanced flavor isn't overly sweet, and its smooth texture resembles that of <a href="https://www.healthline.com/nutrition/soy-good-or-bad" target="_blank">soy milk</a>. Thus, it's great for drinking on its own, as well as using in cooking and baking.</p><p>Just 1 cup (240 mL) of Silk's plain Oat Yeah Oatmilk offers:</p><ul><li><strong>Calories:</strong> 80</li><li><strong>Fat:</strong> 3 grams<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>11 grams</li><li><strong>Fiber: </strong>1 gram</li><li><strong>Sugar: </strong>4 grams</li><li><strong>Protein: </strong>2 grams</li><li><strong>Calcium: </strong>35% of the DV</li><li><strong>Vitamin B12:</strong> 100% of the DV</li><li><strong>Vitamin D: </strong>20% of the DV</li></ul><p>As you can see, a single serving packs all of your daily vitamin B12 needs. What's more, its ratio of calcium and vitamin D is similar to what's found in fortified dairy milk.</p><p>While Silk Oat Yeah Oatmilk harbors more ingredients and additives than many other products on this list, it's still one of the best options for the price.</p><p><a href="https://go.skimresources.com/?id=41977X1601025&xs=1&url=https%3A%2F%2Fwww.freshdirect.com%2Fpdp.jsp%3FproductId%3Ddai_pid_2004606" target="_blank">Shop for plain Silk Oat Yeah Oatmilk online.</a></p><h2>3. Best Gluten-Free: Oatly Low Fat Oatmilk</h2><p><strong>Price:</strong> $</p><p>While several oat milk companies claim to be gluten-free, Oatly is currently the only major brand in the United States that's been <a href="https://www.healthline.com/nutrition/gluten-in-oats" target="_blank">certified gluten-free</a> by the Gluten-Free Certification Organization (GFCO).</p><p>What's more, their low fat oatmilk has a relatively short ingredient list that's free of added gums and thickeners. Unlike other Oatly products, it doesn't contain added oils.</p><p>One cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 91</li><li><strong>Fat:</strong> 1 gram<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>16 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>7 grams</li><li><strong>Protein: </strong>3 grams</li><li><strong>Calcium: </strong>20–25% of the DV</li><li><strong>Phosphorus: </strong>20–25% of the DV</li><li><strong>Vitamin A: </strong>20–25% of the DV</li><li><strong>Vitamin B12:</strong> 50% of the DV</li><li><strong>Vitamin D: </strong>20–25% of the DV</li></ul><p>Unlike Oatly's Original product, their low fat option is thinner and closer in consistency to low fat dairy milk.</p><p><a href="https://www.amazon.com/Oatly-Low-Fat-Oatmilk/dp/B07R18FLGD/ref=as_li_ss_tl?dchild=1&keywords=oatly+low+fat&qid=1593004495&sr=8-2&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=0bac63a20a87e81292ced0926ead00ab" target="_blank">Shop for Oatly Low Fat Oatmilk online.</a></p><h2>4–5. Best Organic Oat Milks </h2><p>While all types of oats are nutritious, whole grain foods, some people are concerned about <a href="https://www.healthline.com/nutrition/pesticides-and-health" target="_blank">chemical pesticides</a> and fertilizers used on conventional oat crops.</p><p>Levels of chemical residues on oats regularly test below the safety limits set by the Environmental Protection Agency (EPA). Still, organic oats are less likely to contain high levels of these residues.</p><h3>4. Oatsome Oat Milk Original</h3><p><strong>Price:</strong> $</p><p>Oatsome Oat Milk Original is not only <a href="https://www.healthline.com/nutrition/what-is-organic-food" target="_blank">organic</a> but also free of gums, thickeners, and stabilizers.</p><p>Just 1 cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 130</li><li><strong>Fat:</strong> 3 grams<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>21 grams</li><li><strong>Fiber: </strong>0 grams</li><li><strong>Sugar: </strong>13 grams</li><li><strong>Protein: </strong>2 grams</li><li><strong>Calcium: </strong>20% of the DV</li><li><strong>Riboflavin (vitamin B6): </strong>40% of the DV</li><li><strong>Vitamin B12:</strong> 40% of the DV</li><li><strong>Vitamin D: </strong>10% of the DV</li></ul><p>While lauded for its creamy texture, it's one of the more expensive options on the market.</p><p><a href="https://www.amazon.com/Oatsome-Organic-Oat-Milk-Count/dp/B07W59VH6B/ref=as_li_ss_tl?th=1&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=711ea76d751e1c49e1a2eb915dbca8e5" target="_blank">Shop for Oatsome Oat Milk Original online.</a></p><h3>5. Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar</h3><p><strong>Price:</strong> $</p><p>Pacific Foods is a respected food company that uses as many locally sourced and organic ingredients as possible.</p><p>Their organic, reduced sugar oat original plant-based beverage is certified organic and <a href="https://www.healthline.com/health/gmos-pros-and-cons" target="_blank">non-GMO</a>. Additionally, it has a minimal ingredient list that's free of added sugars.</p><p>Just 1 cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 130</li><li><strong>Fat:</strong> 2.5 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>23 grams</li><li><strong>Fiber: </strong>less than 1 gram</li><li><strong>Sugar: </strong>3 grams</li><li><strong>Protein: </strong>4 grams</li></ul><p>This organic oat beverage also has a mild, slightly sweet flavor that's a bit thinner than other oat milk options. As a result, it's best enjoyed on its own as a beverage or used in cooking and baking.</p><p>While one of the lowest sugar options, some reviewers find the beverage to have a slightly gritty texture.</p><p><a href="https://www.amazon.com/dp/B088NFG3P9/ref=as_li_ss_tl?psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzNkFUR09KWlpZM1I5JmVuY3J5cHRlZElkPUEwNDYyMTU1Mk9HMjRSNERMRjFGMiZlbmNyeXB0ZWRBZElkPUEwOTMyNDg0MzY4WEpCUFpNQlFBUSZ3aWRnZXROYW1lPXNwX2RldGFpbDImYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=2a551c8090f52755c45ea8639a0ce9d2" target="_blank">Shop for Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar online.</a></p>
<h2>6–7. Best Oat Milks for Drinking</h2><p>The best oat milks for drinking are creamy — but not too thick — and aren't overly sweet.</p><h3>6. Planet Oat Original</h3><p><strong>Price:</strong> $</p><p>If you like the consistency of 2% milk, Planet Oat Original is a great choice because it's free of added oils and quite low in natural sugars.</p><p>A single cup (240 mL) offers:</p><ul><li><strong>Calories:</strong> 90</li><li><strong>Fat:</strong> 1.5 grams<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>19 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>4 grams</li><li><strong>Protein: </strong>2 grams</li><li><strong>Calcium: </strong>25% of the DV</li><li><strong>Vitamin D: </strong>20% of the DV</li></ul><p>Like Oatly, Planet Oat uses a stabilizer called dipotassium phosphate that the Food and Drug Administration (FDA) deems safe.</p><p>However, frequent intake of foods containing this additive may <a href="https://www.healthline.com/nutrition/foods-to-avoid-with-kidney-disease" target="_blank">harm kidney health</a>, especially in people with pre-existing kidney disease.</p><p>While small amounts of dipotassium phosphate shouldn't be concerning, you may want to choose a different oat milk if you have kidney issues.</p><p><a href="https://www.amazon.com/Planet-Oat-Original-Oatmilk-52/dp/B07KNKDBJ5/ref=as_li_ss_tl?almBrandId=QW1hem9uIEZyZXNo&dchild=1&fpw=alm&keywords=planet+oat&qid=1593013421&sr=8-6&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=85eb6bd55fab2ae619cf692766408d34" target="_blank">Shop for Planet Oat original oatmilk online.</a></p><h3>7. Califia Farms Unsweetened Oatmilk</h3><p><strong>Price:</strong> $</p><p>Califia Farms Unsweetened Oatmilk isn't overly sweet and strikes the right balance between smooth and creamy.</p><p>As it tends to separate when added to coffee, it's best consumed on its own or with cereal.</p><p>Just 1 cup (240 mL) contains:</p><ul><li><strong>Calories:</strong> 130</li><li><strong>Fat:</strong> 7 grams<ul><li><strong>Saturated fat: </strong>1 gram</li></ul></li><li><strong>Carbs: </strong>15 grams</li><li><strong>Fiber: </strong>0 grams</li><li><strong>Sugar: </strong>4 grams</li><li><strong>Protein: </strong>2 grams</li><li><strong>Calcium: </strong>20% of the DV</li></ul><p>Although this oat milk is free of gums and stabilizers, it's higher in fat than many other products.</p><p>This fat comes from <a href="https://www.healthline.com/nutrition/is-sunflower-oil-healthy" target="_blank">sunflower oil</a>, which is high in omega-6 fatty acids.</p><p>Research suggests that diets high in omega-6s but low in omega-3s may increase chronic inflammation in your body. Over time, this may raise your risk of chronic ailments like heart disease, arthritis, and diabetes.</p><p>If you choose this oat milk, you may want to limit your intake of other vegetable oils high in omega-6s, such as soybean, safflower, cottonseed, and corn oil.</p><p><a href="https://www.instacart.com/products/19770971-califia-farms-oatmilk-unsweetened-48-oz" target="_blank">Shop for Califia Farms Unsweetened Oatmilk online.</a></p><h2>8–9. Best Oat Milks for Coffee</h2><p>Many oat milk brands offer barista blends designed to steam and froth for drinks like lattés and cappuccinos.</p><p>These products are often creamier than regular oat milks to provide a gourmet, coffee-shop quality.</p><h3>8. Califia Farms Oat Barista Blend</h3><p><strong>Price:</strong> $</p><p>While Califia Farms' unsweetened product isn't the best for <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a>, its Barista Blend gets great reviews for its frothing ability and sweet, oaty flavor.</p><p>Notably, it's also free of gums and stabilizers.</p><p>One cup (240 mL) contains:</p><ul><li><strong>Calories:</strong> 130</li><li><strong>Fat:</strong> 7 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>14 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>3 grams</li><li><strong>Protein: </strong>1 gram</li></ul><p><a href="https://www.amazon.com/Califia-Farms-Unsweetened-Oatmilk-Gluten-Free/dp/B07NW4GSSR/ref=as_li_ss_tl?almBrandId=QW1hem9uIEZyZXNo&dchild=1&fpw=alm&keywords=califia+farms&qid=1593014498&s=amazonfresh&sr=1-6&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=e1843b99f63e6b6d066d482b061560bb" target="_blank">Shop for Califia Farms Oat Barista Blend online.</a></p><h3>9. Minor Figures Oat Milk Barista</h3><p><strong>Price: </strong>$</p><p>Created by baristas in London, Minor Figures Oat Milk Barista is designed to be great for foaming or steaming.</p><p>It works well for your morning latté but can also be used in baking and even poured over <a href="https://www.healthline.com/nutrition/are-breakfast-cereals-healthy" target="_blank">cereal</a>, as its texture isn't overly thick.</p><p>Additionally, it's free of gums, thickeners, and stabilizers.</p><p>Just 1 cup (240 mL) offers:</p><ul><li><strong>Calories:</strong> 116</li><li><strong>Fat:</strong> 5 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>23 grams</li><li><strong>Fiber: </strong>0 grams</li><li><strong>Sugar: </strong>11 grams</li><li><strong>Protein: </strong>0.5 grams</li></ul><p><a href="https://go.skimresources.com/?id=41977X1601025&xs=1&url=https%3A%2F%2Fwww.amazon.com%2FMinor-Figures-Milk-Case-Liters%2Fdp%2FB07NRQ63K6" target="_blank">Shop for Minor Figures Organic Oat Milk Barista online.</a></p>
<h2>10–11. Best for Cooking and Baking</h2><p>While most oat milks can be used for cooking and baking, some are better than others due to their thickness and flavor.</p><h3>10. Elmhurst Unsweetened Milked Oats</h3><p><strong>Price:</strong> $</p><p>Elmhurst Unsweetened Milked Oats is a low sugar, mild oat milk that's made with just filtered water, oats, and <a href="https://www.healthline.com/nutrition/salt-good-or-bad" target="_blank">salt</a>.</p><p>It's not ideal for drinking or adding to coffee since it's thinner than many other oat milks. Keep in mind that some consumers mention a slight gritty texture.</p><p>Still, it's one of the best options if you're used to baking or cooking with skim or low fat dairy milk.</p><p>Only 1 cup (240 mL) contains:</p><ul><li><strong>Calories:</strong> 80</li><li><strong>Fat:</strong> 1.5 grams<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>14 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>1 gram</li><li><strong>Protein: </strong>4 grams</li></ul><p><a href="https://www.amazon.com/Elmhurst-1925-Unsweetened-Milk-Ounce/dp/B082WHZGKM/ref=as_li_ss_tl?dchild=1&keywords=Elmhurst+Unsweetened+Oat&qid=1590684321&s=grocery&sr=1-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzQ0NUWkU1OFNNWjg0JmVuY3J5cHRlZElkPUEwMTIyMjY2MkE1NFk2M0c0TFRaTSZlbmNyeXB0ZWRBZElkPUEwNDEyMzcxMURDWTVNQlUyNkJMTyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=99dd8f796b34fed79ecce4d610586347" target="_blank">Shop for Elmhurst Unsweetened Milked Oats online.</a></p><h3>11. Chobani Plain Extra Creamy Oat Milk</h3><p><strong>Price:</strong> $</p><p>Unlike Elmhurst's product above, Chobani's Plain Extra Creamy Oat Milk has a consistency much closer to <a href="https://www.healthline.com/nutrition/whole-vs-skim-milk" target="_blank">whole milk</a>.</p><p>Its slightly sweet taste and thick, creamy texture add a rich mouthfeel and flavor to baked goods. It can also help thicken soups.</p><p>While it contains a small number of additives, it uses organic oats and doesn't have artificial flavors or preservatives.</p><p>One cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 120</li><li><strong>Fat:</strong> 9 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>11 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>8 grams</li><li><strong>Protein: </strong>2 grams</li></ul><p><a href="https://www.amazon.com/Chobani-Drink-Extra-Creamy-Plain/dp/B07Z1DTG97/ref=as_li_ss_tl?almBrandId=QW1hem9uIEZyZXNo&dchild=1&fpw=alm&keywords=chobani+thick+oat+milk&qid=1590687183&s=grocery&sr=1-2&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=0783ba2c67ebf97f7070cd3ea2e8a315" target="_blank">Shop for Chobani Plain Extra Creamy Oat Milk online.</a></p><h2>12–13. Best Flavored</h2><p>Flavored varieties like chocolate or vanilla oat milk can make nice treats or desserts, though you should keep in mind that they're often high in sugar.</p><p>These flavored options are lower in sugar than many of their competitors.</p><h3>12. Elmhurst Milked Oats Chocolate</h3><p><strong>Price:</strong> $</p><p>Elmhurst Milked Oats Chocolate is your best bet if you're looking for a plant-based chocolate milk.</p><p>One serving offers just 4 grams of sugar from natural cane sugar.</p><p>Elmhurst's chocolate product doesn't contain any added gums, thickeners, or stabilizers. Instead, it's made from just six basic ingredients — water, oats, cane sugar, <a href="https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits" target="_blank">cocoa powder</a>, natural flavors, and salt.</p><p>Just 1 cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 110</li><li><strong>Fat:</strong> 2 grams<ul><li><strong>Saturated fat: </strong>0.5 grams</li></ul></li><li><strong>Carbs: </strong>19 grams</li><li><strong>Fiber: </strong>3 grams</li><li><strong>Sugar: </strong>4 grams</li><li><strong>Protein: </strong>3 grams</li></ul><p><a href="https://www.amazon.com/dp/B082WJZVVH/ref=as_li_ss_tl?_encoding=UTF8&psc=1&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=57f0e62ed3831cec5272f46750b8bc32" target="_blank">Shop for Elmhurst Milked Oats Chocolate online.</a></p><h3>13. Planet Oat Vanilla Oatmilk</h3><p><strong>Price: </strong>$</p><p>Plant Oats Vanilla Oatmilk has a distinct vanilla flavor without any added sugars — just naturally occurring oat sugar.</p><p>One cup (240 mL) contains:</p><ul><li><strong>Calories:</strong> 90</li><li><strong>Fat:</strong> 1.5 grams<ul><li><strong>Saturated fat: </strong>0 grams</li></ul></li><li><strong>Carbs: </strong>19 grams</li><li><strong>Fiber: </strong>2 grams</li><li><strong>Sugar: </strong>4 grams</li><li><strong>Protein: </strong>2 grams</li></ul><p>Keep in mind that this product has a few additives, such as <a href="https://www.healthline.com/nutrition/gellan-gum" target="_blank">gellan gum</a> and dipotassium phosphate.</p><p><a href="https://www.amazon.com/Planet-Oat-Oatmilk-Vanilla-Fluid/dp/B07KNKF3P9/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=fadc37e6a5225a200216c3cfe0a2c4d4" target="_blank">Shop for Planet Oat Vanilla Oatmilk online.</a></p>
<h2>14. Best Blended Option: Mooala Organic Coconut Oat Milk</h2><p><strong>Price:</strong> $</p><p>Mooala is a Texas-based company with a line of dairy-free milk alternatives, including their Coconut Oat Milk.</p><p>Its consistency is similar to 2% milk, and its <a href="https://www.healthline.com/nutrition/coconut-nutrition" target="_blank">hint of coconut</a> differentiates it from most products on the market. It's also one of the only sugar-free options available.</p><p>Moreover, the product doesn't need any added oils to make it rich and smooth because it contains coconut cream.</p><p>Organic oats, organic cinnamon, sea salt, calcium carbonate, and gellan gum are also on the ingredient list.</p><p>One cup (240 mL) provides:</p><ul><li><strong>Calories:</strong> 50</li><li><strong>Fat:</strong> 3.5 grams<ul><li><strong>Saturated fat: </strong>3 grams</li></ul></li><li><strong>Carbs: </strong>5 grams</li><li><strong>Fiber: </strong>3 grams</li><li><strong>Sugar: </strong>0 grams</li><li><strong>Protein: </strong>1 gram</li><li><strong>Calcium: </strong>30% of the DV</li></ul><p><a href="https://www.amazon.com/Mooala-leche-avena-az%C3%BAcar-l%C3%ADquidas/dp/B07NRFRFYN/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&dchild=1&fpw=alm&keywords=mooala&qid=1590715180&sr=8-2&linkCode=ll1&tag=nutrition-best-oat-milk-20&linkId=9631f314ef6a06129b0d6729c582ee29" target="_blank">Shop for Mooala organic coconut oat milk online.</a></p><p><strong>A Note on Availability</strong></p><p>As of this article's publication, the product above is sold out. If you're interested in this oat milk, continue to check the link above for the latest availability information from the retailer.</p><h2>How to Choose a Healthy Oat Milk Product</h2><p>When looking for a healthy oat milk product, it's important to take a look at the ingredient list.</p><p>Ideally, opt for a product with a short ingredient list that's low in both <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a> and additives like thickeners, stabilizers, gums, and artificial flavorings and colors.</p><p>Keep in mind that many oat milks contain natural sugars because oats' starches are broken down by <a href="https://www.healthline.com/nutrition/natural-digestive-enzymes" target="_blank">enzymes</a> during the manufacturing process.</p><p>Finally, if you have a gluten allergy or intolerance, only choose products that are certified gluten-free. While oats are naturally gluten-free, there's still a risk of cross-contamination with other grains.</p><h2>The Bottom Line</h2><p>Oat milk is a popular plant-based beverage that's enjoyed for its slightly sweet, oaty flavor and creamy consistency.</p><p>While numerous options abound, the healthiest ones tend to be low in sugar and additives.</p><p>It's also surprisingly easy and inexpensive to <a href="https://www.healthline.com/nutrition/oat-milk" target="_blank">make oat milk at home</a>.</p>
<p><em>Reposted with permission from <em><a href="https://www.healthline.com/" target="_blank">Healthline</a>.</em> For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/best-oat-milk" target="_blank"><em>Healthline</em></a>.</em></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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A field of wild cloudberries in Norway. Littleisland lighthouse, Bjørn Tennøe / CC BY-SA 2.0
By Ryan Raman
Strawberries, blueberries, and raspberries are commonly available in grocery stores, but many equally delicious berries are abundant in the wild.
<p>Wild berries thrive in many climates, and they're packed with nutrients and powerful plant compounds. Though wild berries can be tart, they're quite versatile and can be enjoyed in a wide variety of ways.</p><p>However, some wild berries contain toxic compounds. If eaten in high amounts, they may cause uncomfortable symptoms or even be fatal.</p><p>Here are 10 delicious and safe wild berries you can eat — and 8 poisonous ones to avoid.</p>
1. Elderberries
<p>Elderberries are the fruit of various species of the <em>Sambucus</em> plant.</p><p>They thrive in mild to subtropical regions of the Northern Hemisphere. The fruit tends to grow in small clusters and is black, bluish-black, or purple.</p><p>Though the berries of most <em>Sambucus</em> varieties are edible, the <em>Sambucus nigra L. ssp. canadensis </em>variety is the most commonly consumed type.</p><p>It's important to note that elderberries need to be cooked to inactivate alkaloid compounds that can cause nausea if the berries are eaten raw (<a href="https://plants.usda.gov/plantguide/pdf/cs_sanic4.pdf" target="_blank">1</a>).</p><p>Elderberries have a tart, tangy taste, which is why they're typically cooked and sweetened to make juices, jams, chutneys, or elderberry wine.</p><p>These berries are a great source of vitamin C, with 1 cup (145 grams) providing 58% of your daily needs. Vitamin C plays many vital roles in your body but is particularly important for your immune system.</p><p><a href="https://www.healthline.com/nutrition/elderberry" target="_blank">Elderberries</a> are also rich in vitamin B6, which supports immune function.</p><p>The nutrient composition of elderberries and elderberry products makes them particularly effective at boosting immune health.</p><p>For example, a study in 312 adults found that taking 300 mg of an elderberry extract supplement both before and after traveling significantly reduced the duration and severity of colds, compared with a placebo.</p><p><strong>Summary</strong></p><p>Elderberries have a tart, tangy taste when raw, so they're best enjoyed cooked. They're loaded with vitamin C and vitamin B6, both of which support immune health.</p>2. Cloudberries
<p>Cloudberries are berries of the plant <em>Rubus chamaemorus</em>, which grows in higher elevations in cool, boggy areas in the Northern Hemisphere.</p><p>The cloudberry plant has white flowers, and the yellow-to-orange fruit resembles a raspberry.</p><p>Fresh cloudberries are soft, juicy, and fairly tart. Their taste is best described as a mix between <a href="https://www.healthline.com/nutrition/raspberry-nutrition" target="_blank">raspberries</a> and red currants — with a hint of floral sweetness. They are safe to eat raw.</p><p>Cloudberries are high in vitamin C, providing 176% of your daily needs in 3.5 ounces (100 grams).</p><p>They're also high in ellagitannins, which are powerful antioxidants that can help protect your cells from free radical damage.</p><p>What's more, according to animal and test-tube studies, ellagitannins may have anticancer effects, boost your immune system, and fight inflammation.</p><p><strong>Summary</strong></p><p>Cloudberries have a slightly tart, sweet taste. They contain powerful antioxidants known as ellagitannins that may protect against free radical damage and offer other health benefits.</p>3. Huckleberry
<p>Huckleberry is the North American name for the berries of several plant species in the <em>Vaccinium </em>and <em>Gaylussacia </em>genera.</p><p>Wild huckleberries grow in mountainous regions, forests, bogs, and lake basins in Northwestern America and Western Canada. The berries are small and either red, blue, or black.</p><p>Ripe huckleberries are fairly sweet with a little tartness. Though they can be eaten fresh, they're often made into tasty beverages, jams, puddings, candies, syrups, and other foods.</p><p>Huckleberries are rich in powerful antioxidants, including anthocyanins and polyphenols. In fact, they contain more of these beneficial compounds than antioxidant-rich fruits like <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" target="_blank">blueberries</a>.</p><p>Diets rich in anthocyanins and polyphenols have been linked to impressive health benefits, including reduced inflammation, a lower risk of heart disease, and anticancer effects.</p><p><strong>Summary</strong></p><p>Huckleberries are fairly sweet with a little tartness and can be enjoyed fresh or cooked. They're rich in powerful antioxidants, including anthocyanins and polyphenols.</p>4. Gooseberries
<p><a href="https://www.healthline.com/nutrition/gooseberries" target="_blank">Gooseberries</a> belong to two major groups — European gooseberries (<em>Ribes grossularia var. uva-crispa</em>) and American gooseberries (<em>Ribes hirtellum</em>).</p><p>They're native to Europe, Asia, and North America and grow on a bush approximately 3–6 feet (1–1.8 meters) high. The berries are small, round, and vary from green to red or purple in color.</p><p>Gooseberries can be very tart or very sweet. They're eaten fresh or used as an ingredient in pies, wines, jams, and syrups.</p><p>They're high in vitamin C, with 1 cup (150 grams) providing 46% of the Reference Daily Intake (RDI).</p><p>In addition, the same serving packs a whopping 6.5 grams of dietary fiber, which is 26% of the daily value. <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you" target="_blank">Dietary fiber</a> is a type of indigestible carb that's essential for healthy digestion.</p><p>They also contain the antioxidant protocatechuic acid, which has been shown to have antibacterial, anti-inflammatory, and anticancer effects in animal and test-tube studies.</p><p>Although these results are promising, more human research is needed to confirm these potential benefits.</p><p><strong>Summary</strong></p><p>Gooseberries can be tart or sweet and enjoyed fresh or cooked. They're high in fiber, vitamin C, and the antioxidant protocatechuic acid.</p>5. Chokeberries
<p><a href="https://www.healthline.com/nutrition/aronia-berries" target="_blank">Chokeberries</a> (<em>Aronia</em>) grow on a shrub that's native to eastern North America.</p><p>They have a semisweet yet tart taste and can be eaten fresh, although they're more commonly made into wines, jams, spreads, juices, teas, and ice cream.</p><p>Chokeberries typically grow in wet woods and swamps. There are three main species of chokeberry — the red chokeberry (<em>Aronia arbutifolia</em>), black chokeberry (<em>Aronia melanocarpa</em>), and purple chokeberry (<em>Aronia prunifolia</em>).</p><p>Chokeberries are particularly high in <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a>, a nutrient that supports bone health and is needed for important bodily functions, such as proper blood clotting.</p><p>They're also high in antioxidants, such as phenolic acids, anthocyanins, flavonols, and proanthocyanidins. These powerful plant compounds give chokeberries one of the highest antioxidant capacities of all fruits.</p><p><strong>Summary</strong></p><p>Chokeberries have a semisweet yet tart taste and can be enjoyed fresh or cooked. They're high in vitamin K and numerous antioxidants.</p>6. Mulberries
<p>Mulberries (<em>Morus</em>) are a group of flowering plants that belong to the <em>Moraceae</em> family.</p><p>They grow in mild to subtropical regions in the Northern and Southern hemispheres. Mulberries are multiple fruits, which means they grow in clusters.</p><p>The berries are approximately 3/4 to 1 1/4 inches (2–3 cm) in length and typically dark purple to black in color. Some species can be red or white.</p><p>Mulberries are juicy and sweet and can be enjoyed fresh or in pies, cordials, and <a href="https://www.healthline.com/nutrition/10-herbal-teas" target="_blank">herbal teas</a>. They're packed with vitamin C and provide good amounts of B vitamins, magnesium, and potassium.</p><p>Additionally, 1 cup (140 grams) of mulberries offers an impressive 14% of your daily iron needs. This mineral is necessary for important processes in your body, such as growth, development, and blood cell production.</p><p>What's more, mulberries are packed with anthocyanins, which are plant pigments that are strong antioxidants.</p><p>Test-tube and animal studies show that mulberry extract may help lower <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar levels</a>, aid weight loss, fight cancer, and protect your brain from damage.</p><p>All of these benefits may be due to its high concentration of antioxidants, which include anthocyanins.</p><p><strong>Summary</strong></p><p>Mulberries are juicy, sweet berries that are delicious fresh or cooked. They're high in iron and anthocyanin antioxidants.</p>7. Salmonberry
<p>Salmonberries are the fruit of the <em>Rubus spectabilis</em> plant, which belongs to the rose family.</p><p>The plants are native to North America, where they can grow up to 6.6–13 feet (2–4 meters) tall in moist coastal forests and along shorelines.</p><p>Salmonberries are yellow to orange-red and look like blackberries. They're fairly tasteless and can be eaten raw.</p><p>However, they're commonly combined with other ingredients and made into jam, candy, jelly, and alcoholic drinks.</p><p>Salmonberries are a good source of <a href="https://www.healthline.com/nutrition/manganese-benefits" target="_blank">manganese</a>, providing 55% of the RDI in 3.5 ounces (100 grams). Manganese is essential for nutrient metabolism and bone health, and it has powerful antioxidant effects.</p><p>The berries also contain good amounts of vitamins K and C, offering 18% and 15% of the RDI in a 3.5-ounce (100-gram) serving, respectively.</p><p><strong>Summary</strong></p><p>Salmonberries are fairy tasteless when fresh, so they're commonly made into jams, wines, and other foods. They're a good source of manganese and vitamins C and K.</p>8. Saskatoon Berries
<p><em>Amelanchier alnifolia</em> is a shrub that's native to North America.</p><p>It grows 3–26 feet (1–8 meters) high and produces edible fruit known as saskatoon berries. These purple berries are approximately 1/4–1 inch (5–15 mm) in diameter.</p><p>They have a sweet, nutty flavor and can be eaten fresh or dried. They're used in pies, wines, jams, <a href="https://www.healthline.com/nutrition/beer-belly" target="_blank">beer</a>, cider, and sometimes cereals and trail mixes.</p><p>Saskatoon berries are one of the best sources of riboflavin (vitamin B2), containing nearly 3 times your daily needs in 3.5 ounces (100 grams).</p><p>Riboflavin — like other B vitamins — plays an essential role in energy production. It's needed to turn your food into energy and may protect your nervous system against disorders like Parkinson's disease and multiple sclerosis.</p><p><strong>Summary</strong></p><p>Saskatoon berries have a sweet, nutty flavor and can be enjoyed both fresh and dried. They're incredibly high in riboflavin, a very important nutrient.</p>9. Muscadine
<p>Muscadine (<em>Vitis rotundifolia</em>) is a grapevine species native to the United States.</p><p>Muscadines have a thick skin that ranges from bronze to dark purple to black. They have a very sweet yet musky taste, and their flesh's texture is similar to that of plums.</p><p>Muscadines are bursting with riboflavin (vitamin B2), with a 3.5-ounce (100-gram) serving providing 115% of the RDI. They're also high in dietary fiber — containing 4 grams per 3.5-ounce (100-gram) serving, or 16% of the daily value.</p><p>Dietary fiber may help <a href="https://www.healthline.com/nutrition/how-to-lower-cholesterol" target="_blank">reduce blood cholesterol</a> levels, promote healthy digestion, and increase weight loss and feelings of fullness.</p><p>These grape-like fruits are not only high in riboflavin and dietary fiber but also contain resveratrol.</p><p>This antioxidant is found in the skin of <a href="https://www.healthline.com/nutrition/benefits-of-grapes" target="_blank">grapes</a>. Human and animal studies show that resveratrol promotes healthy blood sugar levels and may protect against heart disease and certain cancers.</p><p><strong>Summary</strong></p><p>Muscadine berries have a sweet yet musky taste. They're high in fiber, riboflavin, and resveratrol, a powerful antioxidant.</p>10. Buffaloberries
<p>Buffaloberries (<em>Shepherdia</em>) are the fruit of small shrubs in the <em>Elaeagnaceae</em> family.</p><p>The plants are native to North America and 3–13 feet (1–4 meters) in height. Silver buffaloberry (<em>Shepherdia argentea</em>) is the most common species. It has green leaves covered with fine silvery hairs and pale-yellow flowers that lack petals.</p><p>Buffaloberries have a rough, dark red skin with little white dots. Fresh berries are quite bitter, so they're often cooked and made into delicious jams, jellies, and syrups. Eating too many of these berries in any form can cause diarrhea.</p><p>These berries are bursting with antioxidants, including <a href="https://www.healthline.com/nutrition/lycopene" target="_blank">lycopene</a>.</p><p>Lycopene is a powerful pigment that gives red, orange, and pink fruits their characteristic color. It has been linked to a number of health benefits.</p><p>For example, studies have associated lycopene with a reduced risk of heart disease, certain cancers, and eye conditions, such as cataracts and age-related macular degeneration (ARMD).</p><p><strong>Summary</strong></p><p>Buffaloberries are fairly bitter but can be made into delicious jams and syrups. They're high in lycopene, an antioxidant linked to a reduced risk of heart disease, eye conditions, and certain cancers.</p>8 Poisonous Wild Berries to Avoid
<p>While many wild berries are delicious and safe to eat, some you should avoid.</p><p>Certain berries contain toxic compounds that may cause uncomfortable or fatal side effects.</p><p>Here are 8 poisonous wild berries to avoid:</p><ol><li><strong>Holly berries. </strong>These tiny berries contain the toxic compound saponin, which may cause <a href="https://www.healthline.com/nutrition/foods-to-eat-when-nauseous" target="_blank">nausea</a>, vomiting, and stomach cramps.</li><li><strong>Mistletoe.</strong> This popular Christmas plant has white berries that contain the toxic compound phoratoxin. It can cause stomach issues and a slow heartbeat (bradycardia), as well as brain, kidney, and adrenal gland toxicity.</li><li><strong>Jerusalem cherries.</strong> Also known as Christmas orange, this plant has yellow-red berries that contain solanine, a compound that can cause gastrointestinal infections, stomach cramping, and an irregular heartbeat (tachycardia).</li><li><strong>Bittersweet.</strong> Also called woody <a href="https://www.healthline.com/nutrition/nightshade-vegetables" target="_blank">nightshade</a>, berries from this plant contain solanine. They're similar to Jerusalem cherries and can cause similar side effects.</li><li><strong>Pokeweed berries.</strong> These purple berries look like grapes but contain toxic compounds in the roots, leaves, stem, and fruit. This plant tends to get more toxic as it matures, and eating the berries is potentially fatal.</li><li><strong>Ivy berries.</strong> Purple-black to orange-yellow in color, these berries contain the toxin saponin. They may cause nausea, vomiting, and stomach cramps.</li><li><strong>Yew berries.</strong> These bright red berries contain potentially toxic seeds. One study showed that eating too many yew seeds caused seizures.</li><li><strong>Virginia creeper berries. </strong>These climbing vine berries contain toxic amounts of calcium oxalate. Consuming too much of this compound can have toxic effects on your kidneys.</li></ol><p>This list is not exhaustive, and many other poisonous berries grow in the wild. Some toxic berries even look similar to edible ones.</p><p>For this reason, the utmost caution must be taken when harvesting wild berries. If you're ever unsure whether a wild berry is safe, it's best to avoid it.</p><p><strong>Summary</strong></p><p>Many wild berries contain toxic compounds. Be extremely cautious when picking wild berries for consumption.</p>Bottom Line
<p>Many wild <a href="https://www.healthline.com/nutrition/11-reasons-to-eat-berries" target="_blank">berries</a> are delicious and safe to eat.</p><p>They're often packed with nutrients and powerful antioxidants that can provide various health benefits, such as boosting immunity, protecting your brain and heart, and reducing cellular damage.</p><p>However, some wild berries are poisonous and potentially fatal. If you're unsure about a species of wild berry, it's best to avoid eating it, as it's not worth the risk.</p>
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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
- 8 Reasons to Drink Lemon Water in the Morning - EcoWatch ›
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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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Fresh fruits and vegetables are a healthy way to incorporate vitamins, minerals, fiber, and antioxidants into your diet.
<p>Before eating fresh fruits and vegetables, it has long been a recommendation to rinse them well with water to remove any unwanted residues from their surfaces.</p><p>However, given the COVID-19 pandemic, many headlines have been circulating that encourage more abrasive ways to wash fresh produce before eating it, making some people wonder whether water is enough.</p><p>This article reviews the best practices for washing various fresh fruits and vegetables before eating them, as well as methods that are not recommended.</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/washing-vegetables" target="_blank">Healthline</a></em><em>.</em></p>
Why You Should Wash Fresh Produce
<p>Global pandemic or not, properly washing fresh fruits and vegetables is a good habit to practice to minimize the ingestion of potentially harmful residues and germs.</p><p>Fresh produce is handled by numerous people before you purchase it from the grocery store or the farmers market. It's best to assume that not every hand that has touched fresh produce has been clean.</p><p>With all of the people constantly bustling through these environments, it's also safe to assume that much of the <a href="https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables" target="_blank">fresh produce</a> you purchase has been coughed on, sneezed on, and breathed on as well.</p><p>Adequately washing fresh fruits and vegetables before you eat them can significantly reduce residues that may be left on them during their journey to your kitchen.</p><p><strong>Summary</strong></p><p><strong></strong>Washing fresh fruits and vegetables is a proven way to remove germs and unwanted residues from their surfaces before eating them.</p>Best Produce Cleaning Methods
<p>While rinsing fresh produce with water has long been the traditional method of preparing fruits and veggies before consumption, the current pandemic has many people wondering whether that's enough to really clean them.</p><p>Some people have advocated the use of soap, <a href="https://www.healthline.com/nutrition/white-vinegar" target="_blank">vinegar</a>, lemon juice, or even commercial cleaners like bleach as an added measure.</p><p>However, health and food safety experts, including the Food and Drug Administration (FDA) and Centers for Disease Control (CDC), strongly urge consumers not to take this advice and stick with plain water.</p><p>Using such substances may pose further health dangers, and they're unnecessary to remove the most harmful residues from produce. <a href="https://www.healthline.com/health/chlorine-poisoning" target="_blank">Ingesting commercial cleaning chemicals</a> like bleach can be lethal and should never be used to clean food.</p><p>Furthermore, substances like lemon juice, vinegar, and produce washes have not been shown to be any more effective at cleaning produce than plain water — and may even leave additional deposits on food.</p><p>While some research has suggested that using neutral electrolyzed water or a baking soda bath can be even more effective at removing certain substances, the consensus continues to be that cool tap water is sufficient in most cases.</p><p><strong>Summary</strong></p><p><strong></strong>The best way to wash fresh produce before eating it is with cool water. Using other substances is largely unnecessary. Plus they're often not as effective as water and gentle friction. Commercial cleaners should never be used on food.</p>How to Wash Fruits and Vegetables With Water
<p>Washing fresh fruits and vegetables in cool water before eating them is a good practice when it comes to health hygiene and food safety.</p><p>Note that fresh produce should not be washed until right before you're ready to eat it. Washing fruits and vegetables before storing them may create an environment in which bacterial growth is more likely.</p><p>Before you begin washing fresh produce, <a href="https://www.healthline.com/health/how-long-should-you-wash-your-hands" target="_blank">wash your hands well</a> with soap and water. Be sure that any utensils, sinks, and surfaces you're using to prepare your produce are also thoroughly cleaned first.</p><p>Begin by cutting away any bruised or visibly rotten areas of fresh produce. If you're handling a fruit or vegetable that'll be peeled, such as an orange, wash it before peeling it to prevent any surface bacteria from entering the flesh.</p><p>The general methods to wash produce are as follows:</p><ul><li><strong>Firm produce.</strong> Fruits with firmer skins like apples, lemons, and pears, as well as <a href="https://www.healthline.com/nutrition/root-vegetables" target="_blank">root vegetables</a> like potatoes, carrots, and turnips, can benefit from being brushed with a clean, soft bristle to better remove residues from their pores.</li><li><strong>Leafy greens.</strong> Spinach, lettuce, Swiss chard, leeks, and cruciferous vegetables like Brussels sprouts and bok choy should have their outermost layer removed, then be submerged in a bowl of cool water, swished, drained, and rinsed with fresh water.</li><li><strong>Delicate produce.</strong> Berries, mushrooms, and other types of produce that are more likely to fall apart can be cleaned with a steady stream of water and gentle friction using your fingers to remove grit.</li></ul><p>Once you have thoroughly rinsed your produce, dry it using a clean paper or cloth towel. More fragile produce can be laid out on the towel and gently patted or rolled around to dry them without damaging them.</p><p>Before consuming your fruits and veggies, follow the simple steps above to minimize the amount of germs and substances that may be on them.</p><p><strong>Summary</strong></p><p><strong></strong>Most fresh fruits and veggies can gently be scrubbed under cold running water (using a clean soft brush for those with firmer skins) and then dried. It can help to soak, drain, and rinse produce that has more dirt-trapping layers.</p>The Bottom Line
<p>Practicing good food hygiene is an important health habit. Washing fresh produce helps minimize surface germs and residues that could make you sick.</p><p>Recent fears during the <a href="https://www.healthline.com/coronavirus" target="_blank">COVID-19 pandemic</a> have caused many people to wonder whether more aggressive washing methods, such as using soap or commercial cleaners on fresh produce, are better.</p><p>Health professionals agree that this isn't recommended or necessary — and could even be dangerous. Most fruits and vegetables can be sufficiently cleaned with cool water and light friction right before eating them.</p><p>Produce that has more layers and surface area can be more thoroughly washed by swishing it in a bowl of cool water to remove dirt particles.</p><p>Fresh fruits and vegetables offer a number of healthy nutrients and should continue to be eaten, as long as safe cleaning methods are practiced.</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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