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Four rolls of sourdough bread are arranged on a surface. Photo by Laura Chase de Formigny and food styling by Lisa Cherkasky for The Washington Post / Getty Images
By Zulfikar Abbany
Bread has been a source of basic nutrition for centuries, the holy trinity being wheat, maize and rice. It has also been the reason for a lot of innovation in science and technology, from millstones to microbiological investigations into a family of single-cell fungi called Saccharomyces.
<p>There are breads of all shapes and sizes the world over — from flats and soda breads to buns, baguettes and boules, tinned loaves, crackers, plaits and sticks, baked with a griddle, in a Dutch oven or on a stone.</p><p>Jewish communities eat unleavened bread, or "matzo," at the Passover. It's flour and water, mixed and baked in under 20 minutes to prevent the dough from fermenting.</p><p>Ancient Greeks also made unleavened breads until about the last century BC, when leavens were introduced, and wheat flour replaced barley meal. </p><p>Asian chapatis and rotis and other Middle Eastern flatbreads, such as an Egyptian "aiysh," Palestinian "shrak," Syrian "aiysh shami" or Turkish "pide" are variations of the same, often wholemeal, bread that's used for scooping up saucy food. Some use leaven; others do just fine without. They are fast-action, practical breads. </p>
Chemical leavening
<p>If you like a little heft in your loaf, you will need a leavening agent.</p><p>For those short on time, you can use baking soda. That's a chemical compound of sodium bicarbonate mixed with potassium bitartrate, or cream of tartar.</p><p>Soda breads have their traditions in parts of eastern and central Europe, and in Ireland and Scotland, with Melrose loaves and "farls."</p><p>They can taste a bit bland, though, and are often considered only as an emergency solution on Sundays. No disrespect intended: They taste just fine fresh from the oven.</p><p>Whether it's chemical or more "natural," leavening relies largely on the production of carbon dioxide.</p><p>When you mix an acid, such as vinegar, buttermilk, yogurt or apple cider, with an alkaline compound like baking soda, you get CO2. That CO2 creates bubbles, which in turn capture steam in the oven and allow a bread to rise.</p><p><span></span>But it's better with yeast. Tastes better, too. It just takes more time. </p>What is yeast?
<p>There are yeasts all around us — on grains, in the air, in biofuels. It even lives inside us, but that's not always a good thing.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1090575/pdf/1471-2334-5-22.pdf" target="_blank">Candida yeast</a> can cause infections of the skin, feet, mouth, penis or vagina if it builds up too much in the body.</p><p>One of the most common yeasts, however, is <em>Saccharomyces cerevisiae</em>. That's <a href="https://www.dw.com/en/an-early-beer-archaeologists-tap-ground-at-worlds-oldest-brewery/a-45480731" target="_blank">"brewer's"</a> or "baker's" yeast.</p><p>You can get fresh baker's yeast, often in 42-gram (1.48-ounce) cubes, or as dried yeast (quick action or active, which requires rehydration) in a sachet of 7 grams.</p><p>There's little difference: One is compressed and the other is dehydrated and granulated. But they do the same thing, essentially. </p><p>Some commercial yeast producers add molasses and other nutrients. But natural yeast has plenty of useful nutrients in it anyway, including B group vitamins, so who knows whether it's good or necessary to add them. </p>How does yeast work?
<p>When you mix flour, yeast and water, you set off a veritable chain reaction. Enzymes in the wheat convert starch into sugar. And the yeast creates enzymes of its own to convert those sugars into a form it can absorb.</p><p>The yeast "feeds" on the sugars to create carbon dioxide and alcohol. The yeast burps and farts, releasing gases into the mix, and that creates bubbles to trap CO2. </p><p>It's a vital fermentation process that breaks down the gluten in the flour and helps make your bread more digestible.</p><p>The yeast cells split and reproduce, generating lactic and carbonic acid, raising the temperature and ultimately adding flavor to the mix.</p><p>The longer you leave the yeast to do its thing, the better for your bread. Time is more important than the amount of yeast. </p><p>In fact, that's an enduring question — how much yeast? I'll use 20 grams fresh yeast for 500 grams of flour. Others say that's enough yeast for 1 kilo. If you are converting a dry-yeast recipe to fresh yeast, some bakers advise tripling the weight. So, if a sachet of dried yeast is 7 grams, your fresh yeast is 21 grams.</p><p><span></span>But that also depends on the flours you are using, temperatures in the bowl and the room, and a host of other things. You'll just have to experiment and see. No number of books (and I've read a stack on bread) will help as much as trial and error.</p><p>There is one simple fact, though, and that is that more yeast does not make better bread. It might make it rise quicker and higher, but size isn't everything, right?</p><p>Oh, mind how and when you add salt. Salt slows the action in yeast. It toughens the gluten "network," or structure of your dough, making it tougher to knead or stretch.</p><p><span></span>Keep an eye on ambient temperatures as well. Yeast needs warmth to activate and react, but too much heat will kill it — that's basically what happens when you pop your loaf in the oven. You "finish" the process. </p>
Wild yeast: Sourdough
<p>So, good bread needs time. If you have a lot of time, why not move it up a notch and grow wild yeast — a sourdough starter — in your own home?</p><p>A sourdough starter is not to be mistaken (as it often is) for the leaven, or "mother," "sponge," or <em>levain</em>. That's more a second stage, a descendant of the starter. You take a scoop from your starter and add it to another flour and water mixture when you prepare the dough for a new loaf. </p><p>The sourdough process utilizes yeasts naturally present in flour and … yet more time. A longer fermentation process allows a richer lactic acid bacteria <em>lactobacilli</em> or LAB to evolve, and that can be healthy for your gut microbiome.</p><p>It's simple enough to start a sourdough starter. All you need is flour, warm water and time.</p><p>Some suggest equal measures of whole-grain flour and water at 28 degrees Celsius (82 degrees Fahrenheit), some say room temperature — just don't let the water exceed 40 C or the yeasts will die. Some suggest two parts flour to three parts water. But it's up to you whether you want a drier or wetter starter. You will know only through experimentation. </p><p>Some say you should filter tap water to remove chemicals like fluoride and avoid using water that's boiled and then cooled. Others say that really doesn't matter.</p><p>The main thing is, keep it clean and give it time. Days, weeks, months and years.</p><p>In the first week, discard half of the mixture each day and add a fresh batch of flour and water. You can use the discarded starter to make patties or a truly dark Russian black bread. But that's for later.</p><p>Make sure the starter can breathe — don't screw on a lid, use a cloth to cover it. And after a week, you should start to see bubbles. That's when you know your starter alive and active.</p><p>The tricky thing now is keeping it alive and the right amount of active whenever you need some for a loaf. After over a year of cultivating a starter, I still can't get it right.</p>
<p>You have to feed your starter regularly with fresh flour and water. If it develops a watery alcohol on top, that's "hooch," a protective layer and just means your starter needs refreshing. If you've only got time to feed it once a week, slow the process by chilling it in a fridge.</p><p>Sourdough takes dedication and a scientific approach. You can't knock out a boule.</p><p>Yeast aside, it's important to allow time for your flour and water to "autolyze." If you add salt too soon, you will inhibit the gluten structure. Give it time, and two proteins in the wheat, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5899726/pdf/12551_2017_Article_367.pdf" target="_blank">gliadin and glutenin,</a> will bond to give you that all-important gluten (apologies to the gluten-intolerant), the gluten will give the yeast more feed, and you will have an airy, nutritious bread at the end. </p><p>But all too often I get impatient and end up having to "juice" my sourdough with a pinch of fresh yeast. It still has that distinctive, sour taste, but it's not "pure." I won't give up. One day I'll make a perfect sourdough rye.</p>
<p class="">Reposted with permission from <a href="https://www.dw.com/en/sourdough-yeast-fungi-of-life-and-yummy-bread/a-53047010?maca=en-VAM_volltext_ecowatch-28485-html-copypaste" target="_blank">DW</a>.</p>From Your Site Articles
- The 7 Healthiest Types of Bread - EcoWatch ›
- This Home-Baked Bread Can Help You Rise Above Industrial Food ... ›
- How Does Sourdough Get Its Unique Flavor? - EcoWatch ›
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Green tea is touted to be one of the healthiest beverages on the planet. Solstizia / iStock / Getty Images Plus
By Kris Gunnars
Green tea is touted to be one of the healthiest beverages on the planet.
<p>It's loaded with antioxidants that have many health benefits, which may include:</p><ul><li>improved brain function</li><li>fat loss</li><li>protecting against <a href="http://www.ecowatch.com/tag/cancer">cancer</a></li><li>lowering the risk for <a href="https://www.healthline.com/health/heart-disease" target="_blank">heart disease</a></li></ul><p>There may be even more potential health benefits.</p><p>This article looks at the evidence behind 10 possible health benefits of green tea.</p>
<h3>1. Green Tea Contains Healthy Bioactive Compounds</h3><p>Green tea is more than just a hydrating beverage.</p><p>The green tea plant contains a range of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank">healthy compounds</a> that make it into the final drink.</p><p>Tea is rich in <a href="https://www.healthline.com/nutrition/polyphenols" target="_blank">polyphenols</a>, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.</p><p>Green tea contains a catechin called <a href="https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate" target="_blank">EGCG (epigallocatechin-3-gallate)</a>. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.</p><p>These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.</p><p>EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its <a href="https://www.ncbi.nlm.nih.gov/pubmed/28864169" target="_blank">medicinal properties</a>.</p><p>Green tea also has small amounts of minerals that can benefit your health.</p><p>Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain <a href="https://www.ncbi.nlm.nih.gov/pubmed/15237954" target="_blank">excessive amounts of fluoride</a>.</p><p>That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.</p><h4>Summary</h4><p>Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.<br></p>
<h3>2. Green Tea Can Improve Brain Function</h3><p>Green tea does more than just keep you alert, it might also help boost brain function.</p><p>The key active ingredient is caffeine, which is a known <a href="https://www.healthline.com/nutrition/stimulants-in-tea" target="_blank">stimulant</a>.</p><p>It doesn't contain as much as <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a>, but enough to produce a response without causing the "jittery" effects associated with taking in too much caffeine.</p><p>Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it actually increases the firing of neurons and the <a href="https://www.ncbi.nlm.nih.gov/pubmed/1356551" target="_blank">concentration of neurotransmitters</a> like dopamine and norepinephrine.</p><p><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x" target="_blank">Research</a> has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory.</p><p>However, caffeine isn't the only brain-boosting compound in green tea. It also contains amino acid <a href="https://www.healthline.com/health/l-theanine" target="_blank">L-theanine</a>, which is able to <a href="http://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf" target="_blank">cross the blood-brain barrier</a>.</p><p>L-theanine increases the activity of the inhibitory neurotransmitter <a href="https://www.healthline.com/health/gamma-aminobutyric-acid" target="_blank">GABA</a>, which has <a href="https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety" target="_blank">anti-anxiety effects</a>. It also increases <a href="https://www.healthline.com/health/dopamine-effects" target="_blank">dopamine</a> and the production of alpha waves in the brain.</p><p>Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.</p><p>Because of the L-theanine and the small dose of caffeine, green tea might give you a much milder and different kind of "buzz" than coffee.</p><p>Many people report having more stable energy and being much more productive when they drink green tea compared to coffee.</p><h4>Summary</h4><p>Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.<br></p>
<h3>3. Green Tea Increases Fat Burning</h3><p>If you look at the ingredients list for any <a href="https://www.healthline.com/nutrition/12-weight-loss-pills-reviewed" target="_blank">fat burning supplement</a>, chances are, green tea will be on there.</p><p>This is because, according to <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&" target="_blank">research</a>, green tea can increase fat burning and <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism" target="_blank">boost metabolic rate</a>.<a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed" target="_blank"></a></p><p>In one study involving 10 healthy men, taking green tea extract increased energy expenditure by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17% compared to those taking a placebo.</p><p>However, some studies on green tea don't show any increase in metabolism, so the effects may depend on the individual and how the study was set up.</p><p>Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy.</p><p>Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%.</p><h4>Summary </h4><p>Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.<br></p>
<h3>4. Green Tea Antioxidants May Lower the Risk of Some Cancers</h3><p>Cancer is caused by uncontrolled growth of cells. It's one of the world's leading causes of death.</p><p>Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.</p><p>Green tea is an excellent source of powerful antioxidants.</p><p>Research has linked green tea compounds with a reduced risk of cancer, including the following studies:</p><ul><li><strong>Breast cancer:</strong> A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in females.</li><li><strong>Prostate cancer:</strong> One study found that men drinking green tea had a lower risk of advanced prostate cancer.</li><li><strong>Colorectal cancer:</strong> An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer.</li></ul><p>Many observational studies have shown that green tea drinkers are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.</p><p>To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas.</p><h4>Summary </h4><p>Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk for various types of cancer.<br></p>
<h3>5. Green Tea May Protect the Brain From Aging</h3><p>Not only can green tea improve brain function in the short term, it may also protect your brain as you age.</p><p><a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a> is a common neurodegenerative disease and the most common cause of dementia in older adults.</p><p><a href="https://www.healthline.com/health/parkinsons" target="_blank">Parkinson's disease</a> is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.</p><p>Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk for dementia.</p><h4>Summary</h4><p>Bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.<br></p>
<h3>6. Green Tea Can Reduce Bad Breath</h3><p>The catechins in green tea also have benefits for oral health.</p><p>Test tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk for infections.</p><p><em>Streptococcus mutans</em> is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.</p><p>Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects.</p><p>However, there's some evidence that green tea can reduce bad breath.</p><h4>Summary</h4><p>The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk for bad breath.<br></p>
<h3>7. Green Tea May Help Prevent Type 2 Diabetes</h3><p>The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans.</p><p>Type 2 diabetes involves having elevated blood sugar levels, which may be caused by <a href="https://www.healthline.com/nutrition/insulin-and-insulin-resistance" target="_blank">insulin resistance</a> or an inability to produce insulin.</p><p>Studies show that green tea can improve insulin sensitivity and <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">reduce blood sugar levels</a>.</p><p>One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of developing type 2 diabetes.</p><p>According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of developing diabetes.</p><h4>Summary</h4><p>Controlled trials show that green tea can cause mild reductions in blood sugar levels. It may also lower the risk of developing type 2 diabetes.<br></p>
<h3>8. Green Tea May Help Prevent Cardiovascular Disease</h3><p>Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide.</p><p>Studies show that green tea can improve some of the main risk factors for these diseases, which includes improving total cholesterol and <a href="https://www.healthline.com/health/hdl-vs-ldl-cholesterol" target="_blank">LDL (bad) cholesterol</a> levels.</p><p>Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease.</p><p>Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease.</p><h4>Summary</h4><p><strong><strong></strong></strong>Green tea may lower total and LDL cholesterol, as well as protect the LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of cardiovascular disease.<br></p>
<h3>9. Green Tea May Help You Lose Weight</h3><p>Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">lose weight</a>.</p><p>Several studies show that <a href="https://www.healthline.com/nutrition/green-tea-and-weight-loss" target="_blank">green tea can help reduce body fat</a>, especially in the abdominal area.</p><p>One of these studies was a 12-week randomized controlled trial involving 240 people with obesity.</p><p>In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat compared with those in the control group.</p><p>However, some studies don't show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect.</p><h4>Summary </h4><p><strong><strong></strong></strong>Some studies show that green tea leads to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.<br></p>
<h3>10. Green Tea May Help You Live Longer</h3><p>Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life" target="_blank">help you live longer</a>.</p><p>In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more <a href="https://www.healthline.com/nutrition/how-much-green-tea-per-day" target="_blank">cups per day</a> — were significantly less likely to die during the study period:</p><ul><li><strong>Death of all causes: </strong>23% lower in women, 12% lower in men.</li><li><strong>Death from heart disease:</strong> 31% lower in women, 22% lower in men.</li><li><strong>Death from stroke:</strong> 42% lower in women, 35% lower in men.</li></ul><p>Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period.</p><h4>Summary </h4><p>Studies show that people who drink green tea may live longer than those who don't.<br></p>
<h3>11. The Bottom Line</h3><p>Green tea has a range of possible health benefits.</p><p>To help you feel better, lose weight, and lower your risk for chronic diseases, you might want to consider making green tea a regular part of your life.</p><p>If you'd like to try it, there's a wide variety of green tea products available <a href="https://amzn.to/2Qr0su6" target="_blank">online</a>.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>.</em><br/></p><p><em>For detailed source information, see original story at <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#11.-The-bottom-line" target="_blank">Healthline</a>.</em></p>From Your Site Articles
- How to Steep Tea Like an Expert - EcoWatch ›
- Green Tea Detox: Is It Good or Bad for You? - EcoWatch ›
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By SaVanna Shoemaker, MS, RDN, LD
An Important Note
No supplement, diet, or lifestyle modification — aside from social distancing and practicing proper hygiene — can protect you from developing COVID-19.
The strategies outlined below may boost your immune health, but they don't protect specifically against COVID-19.
<p>If you want to boost your immune health, you may wonder how to help your body fight off illnesses.</p><p>While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body's natural defenses and help you fight harmful pathogens, or disease-causing organisms.</p><p>Here are 9 tips to strengthen your immunity naturally.</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/how-to-boost-immune-health" target="_blank">Healthline</a></em><em>.</em></p>
1. Get Enough Sleep
<p>Sleep and immunity are closely tied.</p><p>In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.</p><p>In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.</p><p>Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.</p><p>Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.<a href="https://www.cdc.gov/features/sleep/index.html" target="_blank"></a></p><p>If you're having trouble sleeping, try limiting screen time for an hour before bed, as the <a href="https://www.healthline.com/nutrition/block-blue-light-to-sleep-better" target="_blank">blue light</a> emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body's natural wake-sleep cycle.</p><p>Other <a href="https://www.healthline.com/nutrition/ways-to-fall-asleep" target="_blank">sleep hygiene tips</a> include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.</p><p><strong>Summary</strong></p><p><strong></strong>Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.</p>2. Eat More Whole Plant Foods
<p>Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.</p><p>The <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">antioxidants</a> in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.</p><p>Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer's, and certain cancers.</p><p>Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust <a href="https://www.healthline.com/nutrition/gut-microbiome-and-health" target="_blank">gut microbiome</a> can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.<a href="https://www.ncbi.nlm.nih.gov/pubmed/28165863" target="_blank"></a></p><p>Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.</p><p><strong>Summary</strong></p><p><strong></strong>Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.</p>3. Eat More Healthy Fats
<p>Healthy fats, like those found in olive oil and salmon, may boost your body's immune response to pathogens by <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">decreasing inflammation</a>.</p><p>Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.</p><p>Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.<span></span></p><p>Omega-3 fatty acids, such as those in <a href="https://www.healthline.com/nutrition/11-benefits-of-salmon" target="_blank">salmon</a> and chia seeds, fight inflammation as well.</p><p><strong>Summary</strong></p><p><strong></strong>Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.</p>4. Eat More Fermented Foods or Take a Probiotic Supplement
<p><a href="https://www.healthline.com/nutrition/8-fermented-foods" target="_blank">Fermented foods</a> are rich in beneficial bacteria called probiotics, which populate your digestive tract.<span></span></p><p>These foods include yogurt, sauerkraut, kimchi, kefir, and natto.</p><p>Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.</p><p>In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group.</p><p>If you don't regularly eat fermented foods, <a href="https://www.healthline.com/nutrition/best-probiotic-supplement" target="_blank">probiotic supplements</a> are another option.</p><p>In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic <em>Bifidobacterium animalis</em> had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.</p><p><strong>Summary</strong></p><p><strong></strong>Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.</p>5. Limit Added Sugars
<p>Emerging research suggests that <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugars</a> and refined carbs may contribute disproportionately to overweight and obesity.</p><p><span></span>Obesity may likewise increase your risk of getting sick.</p><p>According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.</p><p>Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.</p><p>Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.<span></span></p><p>You should strive to <a href="https://www.healthline.com/nutrition/how-much-sugar-per-day" target="_blank">limit your sugar intake</a> to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.</p><p><strong>Summary</strong></p><p><strong></strong>Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.</p>6. Engage in Moderate Exercise
<p>Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.</p><p>Studies indicate that even a single session of <a href="https://www.healthline.com/nutrition/10-benefits-of-exercise" target="_blank">moderate exercise</a> can boost the effectiveness of vaccines in people with compromised immune systems.</p><p>What's more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.</p><p>Examples of moderate exercise include <a href="https://www.healthline.com/nutrition/walking-for-weight-loss" target="_blank">brisk walking</a>, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.<a href="https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.</p>7. Stay Hydrated
<p>Hydration doesn't necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.</p><p>Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.</p><p>To prevent dehydration, you should <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">drink enough fluid daily</a> to make your urine pale yellow. Water is recommended because it's free of calories, additives, and sugar.</p><p>While <a href="https://www.healthline.com/nutrition/does-tea-dehydrate-you" target="_blank">tea</a> and juice are also hydrating, it's best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.</p><p>As a general guideline, you should drink when you're thirsty and stop when you're no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.</p><p>It's important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.</p><p><strong>Summary</strong></p><p><strong></strong>Given that dehydration can make you more susceptible to illness, be sure you're drinking plenty of water each day.</p>8. Manage Your Stress Levels
<p><a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety" target="_blank">Relieving stress and anxiety</a> is key to immune health.</p><p>Long-term stress promotes inflammation, as well as imbalances in immune cell function.</p><p>In particular, prolonged psychological stress can suppress the immune response in children.</p><p>Activities that may help you manage your stress include <a href="https://www.healthline.com/nutrition/12-benefits-of-meditation" target="_blank">meditation</a>, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.</p><p><strong>Summary</strong></p><p><strong></strong>Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.</p>9. Supplement Wisely
<p>It's easy to turn to supplements if you hear claims about their ability to treat or prevent COVID-19.</p><p>However, these assertions are unfounded and untrue.</p><p>According to the National Institutes of Health (NIH), there's no evidence to support the use of any supplement to prevent or treat COVID-19.</p><p>However, some studies indicate that the following supplements may <a href="https://www.healthline.com/nutrition/immune-boosting-supplements" target="_blank">strengthen your body's general immune response</a>:</p><ul><li><strong>Vitamin C.</strong> According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with.</li><li><strong>Vitamin D. </strong>Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking <a href="https://www.healthline.com/nutrition/vitamin-d-coronavirus" target="_blank">vitamin D</a> when you already have adequate levels doesn't seem to provide extra benefits.</li><li><strong>Zinc.</strong> In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.</li><li><strong>Elderberry.</strong> One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed.</li><li><strong>Echinacea.</strong> A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant.</li><li><strong>Garlic.</strong> A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed.</li></ul><p>While these supplements demonstrated potential in the studies mentioned above, that doesn't mean they're effective against COVID-19.</p><p>Furthermore, supplements are prone to mislabeling because they aren't regulated by the Food and Drug Administration (FDA).</p><p>Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia (USP), NSF International, and ConsumerLab.</p><p><strong>Summary</strong></p><p><strong></strong>Though some supplements may fight viral infections, none have been proven to be effective against COVID-19. If you decide to supplement, make sure to purchase products that have been tested by a third party.</p>The Bottom Line
<p>You can make several lifestyle and dietary changes today to strengthen your immune system.</p><p>These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.</p><p>Although none of these suggestions can prevent COVID-19, they may reinforce your body's defenses against harmful pathogens.</p>From Your Site Articles
- 15 Supplements to Boost Your Immune System Right Now - EcoWatch ›
- 7 Impressive Ways Vitamin C Benefits Your Body - EcoWatch ›
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With many schools now closed due to the current COVID-19 outbreak, you may be looking for activities to keep your children active, engaged, and entertained.
Although numerous activities can keep kids busy, cooking is one of the best choices, as it's both fun and educational.
<p>Cooking may help develop their problem-solving and hand-eye coordination skills, increase confidence, and even improve diet quality by encouraging fruit and veggie intake.</p><p>Yet, it's important to choose age-appropriate recipes and assign kitchen tasks that are safe for your child to tackle.</p><p>For example, very young children can help by washing vegetables, stirring ingredients, and cutting out shapes with cookie cutters while older children can take on more complex tasks, such as chopping and peeling.</p><p>Here are 15 healthy recipes that you can make with your kids.</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/recipes-to-cook-with-your-kids" target="_blank">Healthline</a></em><em>.</em></p>
1. Overnight Oats
<p>Overnight oats are an oatmeal dish that you prepare ahead and refrigerate overnight — with no cooking required.</p><p>Not only can pre-making nutritious breakfast options save you time, but choosing dishes that children can make themselves may also help your kids get excited about preparing healthy food.</p><p>Overnight oats are simple and appropriate for all ages. Plus, they're easy to individualize, allowing kids to be creative and try out different nutrient-dense toppings like <a href="https://www.healthline.com/nutrition/11-reasons-to-eat-berries" target="_blank">berries</a>, nuts, coconut, and seeds.</p><p>Try out these easy, <a href="https://www.healthline.com/nutrition/overnight-oats-recipes" target="_blank">kid-approved recipes</a> with your children. They can participate by measuring, pouring, and chopping ingredients, depending on their age. Let your kids jazz up their oats by choosing toppings of their own.</p>2. Strawberry and Cantaloupe Yogurt Pops
<p>Most kids love fruit, which is why strawberry and cantaloupe yogurt pops make a perfect snack.</p><p>Strawberries and cantaloupe are both loaded with fiber, vitamin C, and folate, a B vitamin that's important for growth and development.</p><p>Dipping fruit in <a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" target="_blank">protein-packed yogurt</a> ups its nutrient content and boosts feelings of fullness.</p><p><a href="https://www.thepinningmama.com/strawberry-yogurt-pops-recipe/" target="_blank">This easy recipe</a> is appropriate for children of all ages. Kids can cut the fruit, dip it in the yogurt, and slide the fruit onto popsicle sticks, depending on their age.</p>3. One Bowl Banana Bread
<p>Many banana bread recipes require multiple steps that can leave your kitchen a mess.</p><p>Notably, <a href="https://www.ambitiouskitchen.com/almond-flour-banana-bread/" target="_blank">this healthy recipe</a> requires just one bowl and is kid-friendly.</p><p>It's high in protein, fiber, and healthy fats thanks to its almond flour, eggs, and flax meal. As such, it's sure to keep your little ones satisfied between meals.</p><p>Plus, the dark chocolate chips and <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-bananas" target="_blank">banana</a> give this bread a hint of sweetness.</p><p>Have your children mash the bananas, measure ingredients, and fold the chocolate chips into the batter. Once it's out of the oven, they can top their slices with nut butter for a boost of protein.</p>4. Ants on a Log
<p>Ants on a log, which combines crunchy celery, smooth or chunky nut butter, and sweet, chewy raisins, is a classic snack for many kids.</p><p>All you need are those three basic ingredients, though you can also spice things up. Let your kids get involved by spreading their favorite nut butter onto the celery and sprinkling fun toppings, such as chocolate chips, <a href="https://www.healthline.com/nutrition/is-granola-healthy" target="_blank">granola</a>, and fresh or dried fruit, onto the "logs."</p><p>If your child has a nut allergy, you can fill the celery with cottage cheese, cream cheese, or even mashed avocado for a more savory twist.</p><p><a href="https://www.healthylittlefoodies.com/ants-log/" target="_blank">This recipe</a> offers many variations of ants on a log sure to please even the pickiest of eaters.</p>5. Guacamole
<p><a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado" target="_blank">Avocados</a> are one of the healthiest foods you can eat. They're an excellent source of healthy fats, fiber, and micronutrients like potassium, folate, and vitamins C and E.</p><p>Plus, their smooth, creamy texture can be a hit with kids, especially when made into guacamole and paired with tortilla chips or veggie sticks.</p><p>Guacamole is a breeze to make and can be modified depending on your child's tastes. For example, you can add veggies like onions and tomatoes to the mix, as well as fresh herbs like cilantro.</p><p>Kids can have a blast mashing the avocados with a handheld masher or old-fashioned mortar and pestle.</p><p>Here's a <a href="https://www.superhealthykids.com/recipes/guacamole-2/" target="_blank">kid-friendly guacamole recipe</a> that your whole family will love.</p>6. Mini Eggplant Pizzas
<p><a href="https://www.kitchenstories.com/en/recipes/mini-eggplant-pizzas" target="_blank">This mini eggplant pizza recipe</a> is ideal for kids and parents alike.</p><p>It uses eggplant instead of pizza dough for the base, which can help increase your child's vegetable intake.</p><p>Kids of all ages can participate by spreading tomato sauce on the <a href="https://www.healthline.com/nutrition/eggplant-benefits" target="_blank">eggplant rounds</a> and topping them with cheese. More adventurous eaters can experiment with different toppings like olives or anchovies.</p>7. Kid-Friendly Green Smoothie
<p>Smoothies are an excellent way to introduce more fruits, veggies, and other healthy ingredients into your child's diet.</p><p><a href="https://fraicheliving.com/go-green-smoothie-kids-love/" target="_blank">This green smoothie recipe</a> is naturally sweetened with frozen fruit and contains a healthy dose of fat and protein from nutritious additions like Greek yogurt and avocado.</p><p>Plus, the <a href="https://www.healthline.com/nutrition/leafy-green-vegetables" target="_blank">fresh greens</a> give this smoothie an enticing hue.</p><p>Your kids can help by washing and chopping the ingredients and adding them to the blender.</p>8. Rainbow Spring Rolls
<p>Though many kids dislike vegetables, offering veggies to your children in fun, exciting ways may make them more willing to try new foods.</p><p>The translucent rice paper used to prepare spring rolls allows the colorful ingredients inside to shine through, providing a visually appealing meal or snack for kids. Plus, spring rolls are easy to make and highly versatile.</p><p>Your kids can help by using a spiralizer to create long, thin strands of veggies, layering ingredients in the rice paper shells, and mixing tasty dipping sauces.</p><p>Carrots, <a href="https://www.healthline.com/nutrition/zucchini-benefits" target="_blank">zucchini</a>, and cucumbers make good choices for spiralizing. If you desire, you can add protein sources like chicken or shrimp to make the rolls more filling.</p><p>Here's a <a href="https://merakimother.com/easy-and-healthy-rainbow-rice-rolls-kids-will-love/" target="_blank">kid-friendly spring roll recipe</a>.</p>9. No-Bake Raisin Chocolate Chip Cookie Dough Bites
<p>If you're looking for a sweet treat for your kids that isn't packed with added sugar and artificial ingredients, try <a href="https://www.paleorunningmomma.com/no-bake-paleo-chocolate-chip-cookie-dough-balls/" target="_blank">this chocolate chip cookie dough bite recipe</a>.</p><p>It's loaded with healthy ingredients like almond butter, <a href="https://www.healthline.com/nutrition/coconut-milk" target="_blank">coconut milk</a>, and raisins and sweetened with honey and dark chocolate chips.</p><p>Moreover, it doesn't require any baking, uses only one bowl, and takes just 10 minutes to prep. Children can help by stirring ingredients and forming the balls of dough.</p>10. Apple Pie in a Jar
<p><a href="https://paleogrubs.com/apple-pie-in-a-jar-recipe" target="_blank">This scrumptious recipe</a> uses ingredients like almond flour, eggs, honey, apples, and coconut oil to create a sweet yet nutrient-dense, snack-size treat.</p><p>While most desserts rely on refined ingredients, such as white flour and <a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad" target="_blank">vegetable oil</a>, these mini apple pies are much more wholesome.</p><p>Kids can pitch in by rolling the dough into individual balls, stirring the ingredients, and assembling the pie jars.</p>11. Veggie Omelets
<p>Kids can learn a lot about cooking by making omelets. Plus, they're customizable and packed with nutrients that are essential for growth.</p><p>For example, eggs are often considered <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">nature's multivitamin</a> because they boast numerous vitamins and minerals, including choline, iron, and vitamins A, B12, and E, all of which are essential for children's health.</p><p>Adding colorful vegetables like peppers and greens further boosts omelets' nutritional value.</p><p>What's more, kids are likely to enjoy cracking the eggs, whisking the ingredients, and frying their creation on the stove. Older children can even be tasked with making their own omelets from start to finish.</p><p>Check out <a href="https://www.superhealthykids.com/recipes/perfect-veggie-omelettes/" target="_blank">this veggie omelet recipe</a> to get some ideas.</p>12. Healthy Cheesy Crackers
<p>Some popular snacks marketed to kids, such as cheesy crackers, are <a href="https://www.healthline.com/nutrition/common-food-additives" target="_blank">loaded with additives</a> like unhealthy oils, preservatives, and artificial flavors and colors.<span></span></p><p>Nonetheless, you and your kids can make healthy snack alternatives at home using simple, nutritious ingredients.</p><p><a href="https://weelicious.com/whole-wheat-cheddar-crackers/" target="_blank">This recipe</a> for cheesy crackers uses just four ingredients, including real Cheddar cheese and whole grain flour. Your kids can cut the dough into fun shapes before you bake them.</p>13. Colorful Salad Jars
<p>Making colorful salad jars with your kids is an excellent way to motivate children to <a href="https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies" target="_blank">eat more veggies</a>.</p><p>If your child is a picky eater, making vegetables more visually appealing and giving your kid frequent chances to try them may promote their veggie intake.</p><p>Furthermore, research shows that kids prefer sweet veggies over bitter ones, so mixing both sweet and bitter types into one dish may diversify your child's diet.</p><p>Have your little ones help you layer veggies and other healthy ingredients like beans, seeds, chicken, and eggs in Mason jars. Let your child pick which veggies they prefer, but encourage a combination of both bitter and sweet veggies.</p><p>Bitter veggies include kale, arugula, Brussels sprouts, cabbage, and broccoli, while sweet varieties include carrots, sweet potatoes, winter squash, peas, and corn.</p><p>Check out <a href="https://www.wholekidsfoundation.org/recipes/layered-salad-in-a-jar" target="_blank">this fun recipe</a> for colorful salad jars.</p>14. Frozen Yogurt Pops
<p>Many ice cream and yogurt pops are packed with <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a> and artificial colorings and sweeteners. Since these ingredients should be limited in children's diets, consider ditching the store-bought ones and have your kids help make nutrient-dense, homemade yogurt pops.</p><p><a href="https://www.superhealthykids.com/recipes/frozen-yogurt-pops/" target="_blank">This recipe</a> for frozen yogurt pops uses protein-packed yogurt and is naturally sweetened with frozen fruit and a bit of honey.</p><p>Kids can help by gathering the ingredients, pouring the fruit and yogurt purée into paper cupcake liners, and slotting the tray into your freezer.</p>15. Sweet Potato Nachos
<p>Sweet potatoes are a favorite veggie of many kids because of their pleasant taste and bright color. They're also highly nutritious, offering ample beta carotene, fiber, and vitamin C.<span></span></p><p>To make nutrient-dense nachos, replace the regular corn chips with <a href="https://www.healthline.com/nutrition/sweet-potato-benefits" target="_blank">sweet potatoes</a>.</p><p>Kids can layer on healthy toppings of their choice, such as salsa, cheese, black beans, and peppers.</p><p><a href="https://www.kitchenfrau.com/sweet-potato-nachos/" target="_blank">Here's a child-friendly recipe</a> for sweet potato nachos.</p>The Bottom Line
<p>Cooking with your kids not only keeps them busy but also teaches them cooking skills and even encourages them to try new, <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">healthy foods</a>.</p><p>Try involving your kids in some of the recipes above to get them inspired in the kitchen and making <a href="https://www.healthline.com/nutrition/healthy-snacks-for-kids" target="_blank">delicious snacks</a> and meals.</p>From Your Site Articles
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By Charli Shield
At unsettling times like the coronavirus outbreak, it might feel like things are very much out of your control. Most routines have been thrown into disarray and the future, as far as the experts tell us, is far from certain.
<p>But there are still lots of things you can do — aside from social distancing and washing your hands with soap — to protect your health and wellbeing. </p>
<p><em>Reposted with permission from <a href="https://www.dw.com/en/how-to-stay-healthy-at-home-during-the-coronavirus-lockdown/a-52903539" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/r/entryeditor/2645583333#/" target="_self"></a></em><em></em></p>
Eating Well
<p>Without a vaccine, none of us can entirely eliminate our risk of contracting coronavirus. And experts say that's still 18 to 24 months away.</p><p>But eating as healthily as possible is important not only for our physical health, but our <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y" target="_blank">psychological well-being,</a> too. A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as <a href="https://www.ncbi.nlm.nih.gov/pubmed/26317148" target="_blank">depression</a> and anxiety.</p><p>You don't have to follow a particular diet, just avoid processed foods as they tend to be high in sugar. </p><p>The best foods for our mental health are generally the healthiest foods. Complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.</p><p><span></span>A balanced diet ideally includes a variety of foods high in vitamins A, B, C, D and E, as well as the minerals iron, zinc and selenium.</p><p>B vitamins, found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are important for our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/" target="_blank">brain</a> and it's happiness chemicals, serotonin and dopamine. A lack of B6, B12 and folate (B9) are common in cases of depression. </p><p>It's also vital to look after our gut health, which a growing body of research shows has a remarkable impact on our <a href="https://www.ncbi.nlm.nih.gov/pubmed/25415497" target="_blank">mood and behavior</a>. Prebiotics and probiotics, found in fermented foods like kefir, tempeh, sauerkraut, kimchi and yogurt can <a href="https://www.ncbi.nlm.nih.gov/pubmed/26645350" target="_blank">reduce inflammation</a>, <a href="https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-016-0101-y" target="_blank">boost our moods </a>and cognitive function.</p><p>In its tips for coping with the stress of the coronavirus outbreak, the World Health Organization (WHO) reminds us not to "use smoking, alcohol or other drugs to deal with your emotions." They recommend speaking to a health worker or counsellor if you're feeling overwhelmed. </p>Sleeping Soundly
<p>Sleep is essential for our bodies to repair cells, clear toxins, consolidate our memories and process information. There's good evidence that sleep deprivation can have major impacts on our health — negatively affecting our <a href="https://academic.oup.com/sleep/article/36/7/1059/2453875" target="_blank">psychological wellbeing</a> concentration and even our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3792375/pdf/aasm.36.11.1597.pdf" target="_blank">emotional intelligence</a>.</p><p>It can also increase our risk of developing <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763416302184?via%3Dihub" target="_blank">chronic health conditions</a>, like diabetes, obesity and heart disease.</p><p>Just like our schedules for eating, working and exercising, it's important to sustain a regular sleep routine. For most people, between six to nine hours a night is sufficient. Going to bed and waking up at a similar time each day can help maintain a sense of normality, and help you follow through with plans.</p><p>If you're finding it difficult to get to sleep because you're lying awake worrying, try to limit your consumption of the news before bed. It can also be helpful to reduce your exposure to screens in the evening, as the effect of the blue light on our retinas can disrupt our sleep quality.</p>Exercising Enough
<p>Exercise releases chemicals in the body that <a href="https://link.springer.com/article/10.2165/00007256-199724010-00002" target="_blank">make us feel good</a>, and it's also been linked to better sleep, reduced stress and anxiety, and <a href="https://www.ncbi.nlm.nih.gov/pubmed/29108442" target="_blank">improved memory</a> and cognition.</p><p>Team sports may be off the agenda, but you can certainly still exercise on your own, says Marcus Thormann, owner of a high-tech fitness studio in western Germany. He recommends moderate movement for 30 minutes per day, as backed by <a href="https://www.who.int/dietphysicalactivity/factsheet_adults/en/" target="_blank">the WHO</a>. </p><p>"You can even break that up into 10 minute sections — 10 minutes in the morning, 10 in the afternoon, and 10 in the evening. When you've established that as a daily routine, then your day will be better structured as well," he told DW.</p><p>Many fitness instructors — yoga and pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection. </p><p>Or, as Thormann points out, just a good dose of creativity. "I saw a social media post about a guy who used his 7-meter balcony, so about 20 feet in length, to run an <em>entire marathon</em>." </p><p>While that's "a very extreme example," Thormann says, there are many ways to stimulate your body's circulation. He suggests "walking up and down the stairs in your home, or in your building, for example. Or, you could jog in place inside, or do some shadow boxing, or jumping jacks, or sit-ups, or push-ups."</p><p>While the area you can roam outside might be limited during lockdown, going outdoors, even briefly, has been shown to improve people's <a href="https://www.pnas.org/content/112/28/8567" target="_blank">state of mind</a>. Even if a short walk once per day is all you can manage, research suggests <a href="https://www.nature.com/articles/s41598-019-44097-3" target="_blank">just two hours a week</a> in nature is linked with better health and wellbeing.</p><p>But be careful not to exercise if you have flu-like symptoms, or if you feel exhausted.</p>Social Connection
<p>Now more than ever, we need our friends. Evidence shows that <a href="https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316" target="_blank">social connectedness</a> is as important for our health as diet, movement and sleep.</p><p>No, you can't have a dinner party or a picnic in lockdown — in person! But not all social interactions have to be face-to-face to be meaningful. Try recreating them through video calls — you could organize a virtual dinner via apps like Zoom, Houseparty or good old Google Hangouts, or take a friend on a virtual walk or do a housebound activity together, like craft or drawing. </p><p>Think of it as being distantly social</p>Calming Activities
<p>While it might seem like the world is only talking about one topic right now, enforced social isolation could also provide the perfect opportunity for many people to take a break from the news cycle. </p><p>What do you usually not have time for? Gardening, cooking, pickling, puzzles, craft, sewing, learning to meditate, building furniture, reading that pile of books on your bedside?</p><p>Now could be the perfect time to do them all, or some, or half of a few — whatever you can manage.</p><p>Through it all, remember as the <a href="https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2" target="_blank">WHO has advised</a>, to "draw on skills you have used in the past that have helped you manage previous adversities."</p>From Your Site Articles
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<p>Notably, you aren't limited to tossing it into salads and sides. Juicing fresh spinach has become a popular way to enjoy this green veggie.</p><p>In fact, spinach juice is linked to an array of impressive health benefits.</p><p>Here are 5 of the top science-backed benefits of spinach juice.</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/spinach-juice-benefits" target="_blank">Healthline</a></em><em>.</em></p>
1. High in Antioxidants
<p>Drinking spinach juice is a great way to boost your antioxidant intake.</p><p><a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">Antioxidants</a> neutralize unstable molecules called free radicals, thus protecting you against oxidative stress and chronic disease.</p><p>In particular, spinach is a good source of the antioxidants lutein, <a href="https://www.healthline.com/health/beta-carotene-benefits" target="_blank">beta carotene</a>, coumaric acid, violaxanthin, and ferulic acid.</p><p>According to a small, 16-day study in 8 people, drinking 8 ounces (240 mL) of spinach daily prevented oxidative damage to DNA.<a href="https://www.ncbi.nlm.nih.gov/pubmed/21384253" target="_blank"><span></span></a></p><p>Animal studies reveal similar findings, tying spinach to oxidative stress prevention.</p><p><strong>Summary</strong></p><p><strong></strong>Spinach juice is high in antioxidants, which can help prevent oxidative damage and safeguard against chronic illnesses.</p>2. May Improve Eye Health
<p>Spinach juice is loaded with <a href="https://www.healthline.com/nutrition/lutein-and-zeaxanthin" target="_blank">lutein and zeaxanthin</a>, two antioxidants necessary for maintaining healthy vision.<span></span></p><p>Some research suggests that these compounds help protect against age-related macular degeneration, a common condition that can cause progressive vision loss.</p><p>A review of six studies linked increased intake of zeaxanthin and lutein to a lower risk of cataracts, an eye condition that clouds and blurs the lens of your eye.</p><p>What's more, spinach juice is high in vitamin A, which is <a href="https://www.healthline.com/nutrition/eye-vitamins" target="_blank">important for eye health</a>. A deficiency in this vitamin can cause dry eyes and night blindness.</p><p>Although the exact amount varies based on how much water you use and whether you add other ingredients, juicing 4 cups (120 grams) of raw spinach generally produces about 1 cup (240 mL) of juice.</p><p>In turn, this amount of juice provides nearly 63% of the Daily Value (DV) for vitamin A.</p><p><strong>Summary</strong></p><p><strong></strong>Spinach juice is rich in vitamin A and antioxidants like zeaxanthin and lutein, all of which promote healthy vision.</p>3. May Decrease Cancer Cell Growth
<p>Although more human research is needed, some studies suggest that certain compounds in spinach may help <a href="https://www.healthline.com/nutrition/cancer-and-diet" target="_blank">combat cancer cell growth</a>.</p><p>In a 2-week study in mice, spinach juice reduced the volume of colon cancer tumors by 56%.</p><p>Another mouse study showed that monogalactosyl diacylglycerol (MGDG), a spinach compound, enhanced the effects of radiation therapy to kill pancreatic cancer cells.</p><p>Furthermore, human studies indicate that eating more <a href="https://www.healthline.com/nutrition/leafy-green-vegetables" target="_blank">leafy greens</a> lowers your risk of lung, prostate, breast, and colorectal cancer.</p><p>Nonetheless, these studies are focused on overall leafy green intake rather than spinach juice specifically. Thus, additional studies are needed.</p><p><strong>Summary</strong></p><p><strong></strong>Animal studies note that some compounds in spinach may decrease cancer cell growth, while human research associates leafy greens with a lower risk of certain cancers. All the same, further research is necessary.</p>4. May Reduce Blood Pressure
<p>Spinach juice is high in naturally occurring nitrates, a type of compound that can help dilate your blood vessels. In turn, this may <a href="https://www.healthline.com/health/foods-good-for-high-blood-pressure" target="_blank">lower blood pressure</a> and boost blood flow.</p><p>A 7-day study in 27 people found that eating spinach soup daily decreased blood pressure and arterial stiffness, compared with a control group.</p><p>In another small study, 30 people who ate nitrate-rich spinach experienced lower systolic blood pressure (the upper number of a reading) and improved nitric oxide status.</p><p>One cup (240 mL) of spinach juice also packs over 14% of the DV for <a href="https://www.healthline.com/nutrition/high-potassium-foods" target="_blank">potassium</a> — a mineral involved in regulating blood pressure by controlling the amount of sodium excreted through your urine.</p><p><strong>Summary</strong></p><p><strong></strong>Spinach is high in nitrates and potassium, which may improve blood flow and reduce blood pressure.</p>5. May Promote Healthy Hair and Skin
<p>Spinach juice is a great source of vitamin A, with nearly 63% of the DV in 1 cup (240 mL).<span></span></p><p>This vitamin helps regulate skin cell generation and produce mucous to protect against infections.</p><p>One cup (240 mL) of spinach juice also contains about 38% of the DV for vitamin C, which is an essential water-soluble vitamin that doubles as an antioxidant.</p><p>Studies show that vitamin C protects your skin against oxidative stress, inflammation, and skin damage, all of which can accelerate signs of aging. Furthermore, it helps synthesize <a href="https://www.healthline.com/nutrition/collagen" target="_blank">collagen</a>, a connective tissue protein that promotes wound healing and skin elasticity.</p><p>What's more, <a href="https://www.healthline.com/nutrition/vitamin-c-benefits" target="_blank">vitamin C</a> may increase iron absorption and even help prevent hair loss associated with iron deficiency.</p><p><strong>Summary</strong></p><p><strong></strong>Spinach juice is high in vitamins A and C, two important micronutrients that can promote skin and hair health.</p>Potential Side Effects
<p>While spinach juice is associated with some benefits, there are a few drawbacks to consider.</p><p>For starters, most of the available research is focused on spinach itself — not the juice. Thus, further studies on the juice are needed.</p><p>Additionally, juicing removes most of the fiber from spinach, which could curb some of its benefits.</p><p>Studies show that <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" target="_blank">fiber</a> may help improve blood sugar control, weight loss, and blood pressure and cholesterol levels. It may also protect against several digestive disorders, including hemorrhoids, constipation, acid reflux, and diverticulitis.</p><p>Spinach is likewise high in vitamin K, large amounts of which can interfere with blood thinners like warfarin. If you're taking blood thinners, consult a healthcare professional before adding spinach juice to your daily routine.</p><p>It's also important to carefully read labels if you purchase store-bought juices, as some varieties may be high in <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a>.</p><p>Finally, keep in mind that spinach juice should not be used as a meal replacement, as it's lacking in many of the nutrients necessary for a balanced diet.</p><p>Rather, you should drink it to supplement a healthy diet, enjoying it alongside a variety of other whole fruits and vegetables.</p><p><strong>Summary</strong></p><p><strong></strong>Juicing removes most of the fiber from spinach, which may inhibit some of its health benefits. Furthermore, you shouldn't use spinach juice as a meal replacement.</p>The Bottom Line
<p>Spinach juice is high in antioxidants and beneficial compounds that may protect your vision, decrease blood pressure, and improve hair and skin health.</p><p>However, it's low in fiber and isn't an appropriate meal replacement, as it's lacking in important nutrients like protein and <a href="https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods" target="_blank">healthy fats</a>.</p><p>If you drink spinach juice, be sure to enjoy it alongside other whole, nutritious foods as part of a <a href="https://www.healthline.com/nutrition/healthy-eating-for-beginners" target="_blank">balanced diet</a>.</p>From Your Site Articles
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Bunches of mustard greens at the farmer's market. BruceBlock / iStock / Getty Images
<p>Also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard, mustard greens are members of the <em>Brassica </em>genus of vegetables. This genus also includes kale, collard greens, broccoli, and cauliflower.</p>
<p class=""><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/mustard-greens-nutrition" rel="noopener noreferrer">Healthline</a>.</em></p>
<p>There are several varieties, which are usually green and have a strong bitter, spicy flavor.</p><p>To make them more palatable, these leafy greens are typically enjoyed boiled, steamed, stir-fried, or even pickled.</p><p>This article provides a complete overview of mustard greens, including their nutrition, benefits, and uses.</p>
Nutritional Profile
<p>Mustard greens are one of the most nutritious foods you can eat, as they're low in calories yet <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" target="_blank">rich in fiber</a> and micronutrients.</p><p>One cup (56 grams) of chopped raw mustard greens provides:</p><ul><li><strong>Calories:</strong> 15</li><li><strong>Protein:</strong> 2 grams</li><li><strong>Fat:</strong> less than 1 gram</li><li><strong>Carbs:</strong> 3 grams</li><li><strong>Fiber:</strong> 2 grams</li><li><strong>Sugar:</strong> 1 gram</li><li><strong>Vitamin A: </strong>9% of the Daily Value (DV)</li><li><strong>Vitamin B6 (pyridoxine):</strong> 6% of the DV</li><li><strong>Vitamin C: </strong>44% of the DV</li><li><strong>Vitamin E:</strong> 8% of the DV</li><li><strong>Vitamin K:</strong> 120% of the DV</li><li><strong>Copper:</strong> 10% of the DV</li></ul><p>Additionally, mustard greens contain 4–5% of the DV for calcium, iron, potassium, riboflavin (vitamin B2), magnesium, and thiamine (vitamin B1), as well as small amounts of zinc, selenium, phosphorus, niacin (vitamin B3), and folate.</p><p>Compared with raw mustard greens, one cup (140 grams) of cooked mustard greens has much higher levels of vitamin A (96% of the DV), <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a> (690% of the DV), and copper (22.7% of the DV). Yet, it's lower in vitamins C and E.</p><p>Pickled mustard greens, often referred to as takana in Japanese and Chinese cuisines, are similar in calories, carbs, and fiber as raw mustard greens. But they do lose some nutrients during pickling, especially vitamin C.</p><p>However, one study found that pickling was an effective method for retaining important plant compounds with antioxidant properties.</p><h4>Summary</h4><p>Mustard greens are low in calories yet high in fiber and many essential vitamins and minerals. In particular, they're an excellent source of vitamins C and K.</p>Health Benefits of Mustard Greens
<p>There's currently limited research on the specific benefits of eating mustard greens.</p><p>Still, the individual nutrients found in mustard greens — and <em>Brassica</em> vegetables in general — have been associated with numerous health benefits</p>Rich in Disease-Fighting Antioxidants
<p>Antioxidants are naturally occurring plant compounds that help protect against oxidative stress caused by an excess of free radicals.</p><p>Free radicals are unstable molecules that can damage your cells. Research suggests that over time, this damage can lead to serious, chronic conditions, such as heart disease, cancer, and Alzheimer's disease.</p><p>While levels of specific <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a> vary between the different varieties of mustard greens, these leafy greens in general are a rich source of antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E.</p><p>Additionally, red varieties are rich in anthocyanins, which are red-purple pigments found in fruits and vegetables that have been linked to a reduced risk of heart disease, cancer, and type 2 diabetes.</p><p>Overall, including mustard greens in your diet may help protect against diseases related to oxidative stress.</p>Excellent Source of Vitamin K
<p>Both raw and cooked mustard greens are a phenomenal source of vitamin K, providing 120% and 690% of the DV per one cup (56 grams and 140 grams), respectively.</p><p>Vitamin K is best known for its vital role in helping with blood clotting. It's also been shown to be essential for heart and bone health.</p><p>In fact, <a href="https://www.healthline.com/health/vitamin-k-deficiency" target="_blank">inadequate vitamin K</a> has been linked to an increased risk of heart disease and osteoporosis, a condition that results in reduced bone strength and an increased risk of fractures.</p><p>Recent studies have also suggested a link between vitamin K deficiency and brain health. Inadequate vitamin K may be associated with an increased risk of impaired brain functioning, dementia, and Alzheimer's disease. However, more research is needed.</p>Could Boost Immunity
<p>Mustard greens may also be good for your <a href="https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system" target="_blank">immune system</a>.</p><p>Just one cup (56 grams raw, 140 grams cooked) provides more than a third of your daily vitamin C needs.</p><p>Vitamin C is a water-soluble vitamin that's essential for a strong immune system. Research shows that not getting enough vitamin C in your diet can weaken your immune system, making you more susceptible to getting sick.</p><p>Additionally, vitamin A in mustard greens also supports your immune response. It does this by promoting the growth and distribution of T cells, which are a type of white blood cell needed to help fight off potential infections.</p>May Benefit Heart Health
<p>Mustard greens may also be <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">good for your heart</a>.</p><p>They're loaded with antioxidants like flavonoids and beta carotene, which have been associated with a reduced risk of developing and dying from heart disease.</p><p>One review of eight studies found that a high intake of leafy green <em>Brassica</em> vegetables is associated with a significant 15% reduced risk of heart disease.</p><p>As with other <em>Brassica</em> vegetables, mustard greens contain compounds that help bind bile acids in your digestive system. This is important, as preventing the reabsorption of bile acids leads to lowered cholesterol levels (<a href="https://www.sciencedirect.com/science/article/pii/S0308814605011076" target="_blank">24</a>).</p><p>According to one test-tube study, steaming mustard greens significantly increases their bile acid binding effect. This suggests that steamed mustard greens may have greater cholesterol-lowering potential, compared with eating them raw.</p>May Be Good for Eye Health
<p>Among the antioxidants in mustard greens are <a href="https://www.healthline.com/nutrition/lutein-and-zeaxanthin" target="_blank">lutein and zeaxanthin</a>, which have been shown to benefit eye health.</p><p>Specifically, these two compounds help protect your retina from oxidative damage, as well as filter out potentially harmful blue light.</p><p>As a result, research suggests that eating foods rich in lutein and zeaxanthin may help protect against age-related macular degeneration, which is the leading cause of blindness worldwide.</p>May Have Anticancer Effects
<p>In addition to powerful antioxidants, which may have <a href="https://www.healthline.com/nutrition/cancer-fighting-foods" target="_blank">anticancer effects</a>, mustard greens are high in a group of beneficial plant compounds called glucosinolates.<span></span></p><p>In test-tube studies, glucosinolates have been shown to help protect cells against DNA damage and prevent the growth of cancerous cells. However, these benefits haven't been studied in humans.</p><p>Similarly, a test-tube study of mustard leaf extract found protective effects against colon and lung cancers. Still, studies in humans are needed.</p><p>As for research in humans, observational studies have shown a link between overall intake of <em>Brassica</em> vegetables — but not mustard greens specifically — and a reduced risk of certain types of cancers, including stomach, colorectal, and ovarian cancers.</p><h4>Summary</h4><p>Mustard greens are rich in important plant compounds and micronutrients, specifically vitamins A, C, and K. As a result, eating them may have benefits for eye and heart health, as well as anticancer and immune-boosting properties.</p>How to Prepare and Eat Mustard Greens
<p>There are many ways to enjoy mustard greens.</p><p>Raw mustard greens are often added to other <a href="https://www.healthline.com/nutrition/leafy-green-vegetables" target="_blank">mixed greens</a> to provide a peppery, spicy boost of flavor to salads. Some people even enjoy using them in smoothies and green juices.</p><p>While cooked mustard greens make for a delicious side dish to serve alongside roasted chicken or baked fish, they also work well in soups, stews, and casseroles.</p><p>To help balance out their sharp flavor, these spicy greens are often cooked with a source of fat, such as <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" target="_blank">olive oil</a> or butter, as well as an acidic liquid, such as vinegar or lemon juice.</p><p>Mustard greens can also be pickled using a mixture of sugar, salt, vinegar, chilis, and garlic.</p><p>Regardless of how you use them, mustard greens are best stored in the fridge and then washed just before using.</p><h4>Summary</h4><p><strong></strong>Mustard greens are a versatile leafy green that can add a peppery, bitter flavor to raw or cooked dishes.</p>Potential Downsides
<p>Although research is limited, mustard greens are generally considered very healthy and safe. However, they may cause adverse reactions in certain individuals.</p><p>As mustard greens are high in vitamin K — a vitamin that helps with blood clotting — eating them could interfere with blood-thinning medications.</p><p>Therefore, individuals who are on blood thinners, such as <a href="https://www.healthline.com/health/dvt/warfarin-diet" target="_blank">warfarin</a>, should consult their doctor before incorporating large amounts of these leafy greens into their diets.</p><p>Additionally, mustard greens contain oxalates, which may increase the risk of kidney stones in some individuals if consumed in large amounts. If you're prone to oxalate-type kidney stones, you may want to limit mustard greens in your diet.</p><h4>Summary</h4><p>Mustard greens are generally very safe to eat. However, as they're high in vitamin K and contain oxalates, large amounts may trigger side effects in individuals who take blood thinners or have a high risk of oxalate-type kidney stones.</p>The Bottom Line
<p>Mustard greens are the peppery leaves of the <a href="https://www.healthline.com/nutrition/is-mustard-good-for-you" target="_blank">mustard</a> plant and are incredibly nutritious.</p><p>They're particularly high in vitamin K, vitamin C, and plant compounds that may have antioxidant and anticancer effects. Additionally, incorporating mustard greens into your diet may be beneficial for heart, eye, and immune health.</p><p>With their peppery, spicy flavor, mustard greens are a delicious addition to salads, soups, or casseroles. They can also be steamed and tossed with olive oil, garlic, and lemon juice for a simple side dish.</p>From Your Site Articles
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Monosodium glutamate (MSG) is a controversial food additive that's used to enhance the flavor of dishes, especially in Asian cuisine.
<p>Although the Food and Drug Administration (FDA) has labeled MSG as safe for consumption, some people question its long-term health effects.<a href="https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22" target="_blank"></a></p><p>In addition, many people have reported adverse effects from consuming MSG, with headaches or migraine attacks being among the most common.</p><p>This article explores the relationship between MSG and headaches.</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/msg-headache" target="_blank">Healthline</a></em><em>.</em></p>
What is MSG?
<p>MSG, or monosodium glutamate, is a common <a href="https://www.healthline.com/nutrition/common-food-additives" target="_blank">food additive</a>.</p><p>It's popular in Asian cuisine and present in various processed foods, such as soups, chips, snack foods, seasoning blends, frozen meals, and instant noodles.</p><p>MSG is derived from the naturally occurring amino acid glutamic acid, or glutamate. Glutamate plays a role in various functions in the body, such as relaying signals from your brain to your body.</p><p>As an additive, MSG is a white crystalline powder that looks similar to table salt or sugar. Adding it to foods enhances their <a href="https://www.healthline.com/nutrition/umami-foods" target="_blank">umami taste</a>, which is best described as savory and meaty.</p><p>The FDA has deemed MSG as GRAS, which stands for "generally recognized as safe." However, some experts question its health effects, especially when consumed regularly over the long term.</p><p>Products that contain MSG must include it on their ingredients labels by its full name — monosodium glutamate. However, foods that naturally contain MSG, such as tomatoes, cheeses, and protein isolates, do not need to list MSG (<a href="https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22" target="_blank">1</a>).</p><p>Outside of the United States, MSG may be listed by its E-number of E621.<a href="https://webgate.ec.europa.eu/foods_system/main/index.cfm?event=substance.view&identifier=274" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>MSG, short for monosodium glutamate, is a food additive that enhances the savory umami taste of foods.</p>Does MSG Cause Headaches?
<p>Over the years, MSG has been subjected to a lot of controversy.</p><p>Most of the fear around MSG consumption can be traced back to a mouse study from 1969, which found that very high doses of MSG caused neurological damage and impaired both growth and development in newborn mice.</p><p>Given that MSG contains glutamic acid, an umami compound that also functions as a neurotransmitter — a chemical messenger that stimulates nerve cells — some people believe that it may have harmful effects on the brain.</p><p>However, research has shown that consuming MSG is unlikely to have any effect on brain health, as it's unable to cross the blood-brain barrier.</p><p>Although the FDA has classified MSG as safe for consumption, some people have reported <a href="https://www.healthline.com/health/allergies/msg" target="_blank">sensitivities to it</a>. The most frequently reported side effects include headaches, muscle tightness, tingling, numbness, weakness, and flushing.</p><p>While headaches and migraine attacks are among the most commonly reported side effects of consuming MSG, current research has not confirmed a connection between the two.</p><p>A detailed review of human studies from 2016 examined research on the relationship between MSG intake and headaches.</p><p>Six of the studies looked at MSG consumption from food on <a href="https://www.healthline.com/health/headache/types-of-headaches" target="_blank">headaches</a> and found no significant evidence that consuming MSG was associated with this effect.</p><p>However, in the seven studies in which high doses of MSG were dissolved into a liquid as opposed to being ingested with food, the authors found that people who consumed the MSG beverage reported headaches more frequently than those who consumed a placebo.</p><p>That said, the authors believe that these studies were not properly blinded, as it's easy to distinguish the taste of MSG. This means it's highly likely the participants knew that they received MSG, which could have skewed the results.</p><p>In addition, the International Headache Society (IHS) removed MSG from its list of causal factors for headaches after additional research found no significant connection between the two.</p><p>In short, there isn't significant evidence linking MSG intake to headaches.</p><p><strong>Summary</strong></p><p><strong></strong>Based on the current research, there is insufficient evidence to link MSG consumption to headaches. However, more research is needed.</p>Is MSG harmful?
<p>The FDA has classified MSG as safe for consumption.</p><p>However, some human studies have linked its intake to adverse effects, such as weight gain, hunger, and <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">metabolic syndrome</a>, a group of symptoms that may raise your risk of chronic conditions like diabetes, heart disease, and stroke.</p><p>On the other hand, a large review of 40 studies found that most studies that have linked MSG to adverse health outcomes were poorly designed, and that there isn't enough research on MSG sensitivity. This suggests more studies are needed.</p><p>Nonetheless, most research has shown that consuming high doses of MSG of 3 grams or more may have adverse effects, such as high blood pressure and headaches.</p><p>However, it's unlikely that most people would consume above this amount through normal portion sizes, considering the average consumption of MSG in the United States is 0.55 grams per day.</p><p>Although there's limited research on MSG sensitivity, there are some reports of people experiencing adverse side effects after consuming MSG, such as fatigue, hives, swelling of the throat, muscle tightness, tingling, numbness, weakness, and flushing.</p><p>If you believe you are sensitive to MSG, it's best to avoid this food additive.</p><p>In the United States, foods that contain MSG are required to list so on the label.</p><p>Common <a href="https://www.healthline.com/nutrition/foods-with-msg" target="_blank">foods that contain MSG</a> include fast food (especially Chinese food), soups, frozen meals, processed meat, instant noodles, chips and other snack foods, and condiments.</p><p>Moreover, foods that commonly contain MSG are typically not good for your health, so reducing their intake can be beneficial, even if you aren't sensitive to MSG.</p><p><strong>Summary</strong></p><p><strong></strong>MSG appears to be safe for consumption, but some people may be sensitive to its effects. However, more research is needed in this area.</p>The Bottom Line
<p><a href="https://www.healthline.com/nutrition/msg-good-or-bad" target="_blank">MSG</a> is a popular food additive that enhances the umami flavor of foods.</p><p>Based on the current research, there's not enough evidence to suggest that MSG consumption is associated with headaches or migraine attacks. Still, more research is needed in this area.</p><p>MSG does not appear to be harmful. If you believe you're sensitive to its effects, it's best to avoid it, especially considering that foods that contain MSG are typically not good for your health.</p>From Your Site Articles
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<p>Even with evidence to support them, mainstream and alternative practitioners often disagree on best practices.</p><p>However, some people hold beliefs about nutrition that have no scientific support.</p><p>This article looks at some of the myths that people sometimes share in the field of alternative nutrition.</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/10-biggest-myths-in-alternative-nutrition" target="_blank">Healthline</a></em><em>.</em></p>
1. Sugar: Eight Times More Addictive Than Cocaine?
<p>Sugar occurs naturally in many foods, especially fruits and vegetables. However, it's also a popular additive.</p><p>There's plenty of evidence that adding too much sugar to food is harmful. Scientists have linked it with obesity, insulin resistance, increases in belly fat and liver fat, and diseases such as type 2 diabetes and heart disease.</p><p>However, avoiding added sugar can be difficult. One reason is that manufacturers add it to many premade foods, including savory sauces and fast foods.</p><p>In addition, some people experience <a href="https://www.healthline.com/nutrition/3-step-plan-to-stop-sugar-cravings" target="_blank">cravings</a> for foods that are high in sugar.</p><p>This has led some experts to believe that sugar and the foods that contain it have <a href="https://www.healthline.com/nutrition/how-to-overcome-food-addiction" target="_blank">addictive properties</a>.</p><p>There's <a href="https://www.healthline.com/nutrition/10-similarities-between-junk-foods-and-drugs" target="_blank">evidence</a> to support this in both animals and humans. Sugar can activate the same areas in the brain as recreational drugs, and it can cause similar behavioral symptoms.</p><p>Some go as far as to claim that sugar is 8 times more addictive than cocaine.</p><p>This claim stems from a study that found that rats preferred water sweetened with sugar or saccharin over intravenous cocaine.</p><p>It was a striking result but didn't prove that sugar has an eightfold addictive lure for humans, compared to cocaine.</p><p>Sugar <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad" target="_blank">can trigger health problems</a>, and it may be addictive. However, it's unlikely to be more addictive than cocaine.</p><p><strong>Summary</strong></p><p><strong></strong>Sugar can be an unhealthy addition to food, and it may be addictive. However, it's unlikely to be 8 times as addictive as cocaine.</p>2. Calories Don't Matter at All
<p>Some people think that <a href="https://www.healthline.com/nutrition/how-many-calories-per-day" target="_blank">calories</a> are all that matter for weight loss.</p><p>Others say that you can lose weight no matter how many calories you eat, as long as you choose the right foods. They consider calories irrelevant.</p><p>The truth is somewhere in between.</p><p>Eating certain foods can help support weight loss, for example, by:</p><ul><li>boosting metabolism, which increases the number of calories you use</li><li>reducing appetite, which decreases the number of calories you consume</li></ul><p>Many people can lose weight without counting calories.</p><p>However, it's a fact that if you lose weight, more calories are leaving your body than entering it.</p><p>While some foods may help you <a href="https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods" target="_blank">lose weight</a> more than others, calories will always affect weight loss and <a href="https://www.healthline.com/nutrition/12-graphs-that-show-why-people-get-fat" target="_blank">weight gain</a>.</p><p>This doesn't mean that you need to <strong>count </strong>calories to lose weight.</p><p>Changing your diet so that weight loss happens on "<a href="https://www.healthline.com/nutrition/7-ways-to-lose-weight-without-counting-calories" target="_blank">autopilot</a>" can be just as effective, if not better.</p><p><strong>Summary</strong></p><p><strong></strong>Some people believe that calories make no difference to weight loss or gain. Calorie counting isn't always necessary, but calories still count.</p>3. Cooking With Olive Oil is a Bad Idea
<p>Extra virgin olive oil is one of the healthiest fats <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil" target="_blank">available</a>.</p><p>It contains heart-healthy monounsaturated fats and powerful antioxidants.<a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=608432" target="_blank"></a></p><p>However, many people believe it's unhealthy to use it for cooking.</p><p>Fats and antioxidants are sensitive to heat. When you apply heat, harmful compounds may form.</p><p>However, this mainly applies to oils that are high in polyunsaturated fatty acids, such as soybean and corn oils.<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4506.2001.tb00028.x/abstract" target="_blank"></a></p><p>The polyunsaturated fat content of olive oil is only 10–11%. This is low, compared with most other plant oils.</p><p>Indeed, studies have shown that <a href="https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking" target="_blank">olive oil maintains</a> some of its healthful properties, even at high heat.</p><p>Although there may be a loss of <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a>, vitamin E, and flavor, olive oil retains most of its nutritional properties when heated.</p><p>Olive oil is a healthy choice of oil, whether raw or in cooking.</p><p><strong>Summary</strong></p><p><strong></strong>Olive oil can be a suitable choice for cooking. Studies show that it can withstand cooking temperatures, even for long periods of time.</p>4. Microwaves Damage Your Food and Emit Harmful Radiation
<p>Heating food in a <a href="https://www.healthline.com/nutrition/microwave-ovens-and-health" target="_blank">microwave oven</a> is fast and highly convenient, but some people believe this comes at a cost.</p><p>They claim that microwaves produce harmful radiation and can damage the nutrients in food. However, there doesn't appear to be any published evidence to support this.</p><p>Microwave ovens use radiation, but their <a href="http://www.fda.gov/radiation-emittingproducts/resourcesforyouradiationemittingproducts/ucm252762.htm" target="_blank">design</a> prevents this from escaping.</p><p>In fact, research suggests that microwave cooking may be better for preserving nutrients than other cooking methods, such as boiling or frying.</p><p>There's <strong>no scientific evidence</strong> that microwave cooking is harmful.</p><p><strong>Summary</strong></p><p><strong></strong>No published studies show that microwave ovens are harmful. On the contrary, some research suggests they may help preserve nutrients that other cooking methods destroy.</p>5. Blood Cholesterol Doesn't Matter
<p>Nutritionists often <a href="https://www.healthline.com/nutrition/top-9-biggest-lies-about-dietary-fat-and-cholesterol" target="_blank">disagree</a> on the effect of saturated fats and dietary cholesterol.</p><p>Mainstream organizations, such as the American Heart Association (AHA) recommend limiting the intake of saturated fats to 5–6% of calories, while the 2015–2020 Dietary Guidelines for Americans recommend a maximum of 10% for the general population.</p><p>Meanwhile, some evidence suggests that consuming foods that are high in cholesterol and saturated fats may not increase the risk of heart disease.</p><p>The Dietary Guidelines no longer contain advice on limiting cholesterol intake to 300 mg a day in 2015. However, they still recommend eating as little dietary cholesterol as possible while following a healthy diet.</p><p>However, some people have misunderstood this and believe that <em>blood</em> cholesterol levels are also unimportant.</p><p>Having high levels of cholesterol in your blood can increase your cardiovascular disease and other health conditions. You shouldn't disregard them.</p><p>Following a healthful lifestyle — including a diet that's rich in fresh fruits and vegetables and low in processed foods, fat, and sugar — can help you maintain suitable cholesterol levels.</p><p><strong>Summary</strong></p><p><strong></strong>Cholesterol and saturated fat in foods may be harmless, but cholesterol levels in the bloodstream can affect your heart disease risk.</p>6. Store-Bought Coffee Contains High Levels of Mycotoxins
<p>Mycotoxins are toxins that come from molds.</p><p>They're present in many popular foods.</p><p>There's a myth that most coffee <a href="https://www.healthline.com/nutrition/the-mycotoxins-in-coffee-myth" target="_blank">contains</a> harmful levels of mycotoxins.</p><p>However, this is unlikely to be true. There are strict regulations controlling mycotoxin levels in foods. If a crop exceeds the safety limit, the producer must discard it.</p><p>Both molds and mycotoxins are common environmental compounds. In some places, almost every person has detectable levels of mycotoxins in their blood.<a href="https://www.ncbi.nlm.nih.gov/pubmed/16515661" target="_blank"></a></p><p>Studies show that if you drink 4 cups of <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a> a day, you would consume only 2% of the mycotoxin intake that's deemed safe. These levels are well within the safety margin.<a href="http://www.tandfonline.com/doi/abs/10.1080/02652039709374518" target="_blank"></a></p><p>There's no need to fear coffee due to mycotoxins.</p><p><strong>Summary</strong></p><p><strong></strong>Mycotoxins are everywhere, but the levels in coffee are well within safety limits.</p>7. Alkaline Foods Are Healthy, Acidic Foods Cause Disease
<p>Some people follow an <a href="https://www.healthline.com/nutrition/the-alkaline-diet-myth" target="_blank">alkaline diet</a>.</p><p>They argue:</p><ul><li>Foods have either an acidic or an alkaline effect on the body.</li><li>Acidic foods lower the pH value of the blood, making it more acidic.</li><li>Cancer cells only grow in an acidic environment.</li></ul><p>However, research doesn't support this view. The truth is, the body regulates the blood's pH value, regardless of diet. It only changes significantly if a person has severe poisoning or a health condition such as chronic kidney disease.</p><p>A person's blood is slightly alkaline by default, and cancer can also grow in an alkaline environment.</p><p>People who support the diet recommend avoiding <a href="https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good" target="_blank">meat</a>, dairy, and grains, which they call acidic foods. "Alkaline" foods are mostly plant-based foods, such as vegetables and <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">fruit</a>.</p><p>The alkaline diet may be healthy, but that's because it's based on <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">healthy, whole foods</a>. Whether these foods are "alkaline" or "acidic" is unlikely to have an effect.</p><p><strong>Summary</strong></p><p><strong></strong>Foods cannot change the pH value (acidity) of the blood in healthy people. There's no convincing evidence to support the alkaline diet.</p>8. Eating Dairy is Bad for Your Bones
<p>Another myth states that dairy <a href="https://www.healthline.com/nutrition/is-dairy-good-for-your-bones" target="_blank">causes osteoporosis</a>. This is an extension of the alkaline diet myth.</p><p>Supporters claim that dairy protein makes the blood acidic and the body takes calcium out of your bones to neutralize the acidity.</p><p>In reality, there are several properties in dairy foods that support bone health.</p><p>They're a good source of calcium and phosphorus, the main building blocks of bones. They also contain <a href="https://www.healthline.com/nutrition/vitamin-k2" target="_blank">vitamin K-2</a>, which may contribute to bone formation.</p><p>They're also a good source of protein, which is useful for bone health, according to research.</p><p>Studies indicate that dairy products can improve bone health in all age groups by increasing bone density and lowering the risk of fractures.</p><p>Many of these studies are controlled trials in humans.</p><p>While dairy isn't essential for bone health, it can be highly beneficial.</p><p><strong>Summary</strong></p><p><strong></strong>Some people claim that dairy products can harm bone health, but most studies show the opposite.</p>9. Carbs Are Inherently Harmful
<p>Low-carb diets have numerous <a href="https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets" target="_blank">benefits</a>.</p><p><a href="https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets" target="_blank">Studies</a> show they can help people lose weight and improve various health markers, especially for metabolic syndrome and type 2 diabetes.</p><p>If lowering carbs can help treat certain health problems, some people believe <a href="https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight" target="_blank">carbs</a> must have <em>caused</em> the problem in the first place.</p><p>As a result, many low-carbers have come to demonize all high carb foods, including those that offer a range of benefits, such as potatoes, apples, and carrots.</p><p>It's true that refined carbs, including added sugars and refined grains, can contribute to weight gain and metabolic disease.</p><p>However, this is not true for whole carbohydrate sources.</p><p>When metabolic problems already exist — such as with obesity and type 2 diabetes — a low carb diet can help.</p><p>However, that doesn't mean that carbs <strong>caused</strong> these health problems.</p><p>Many people remain in excellent health while eating plenty of unprocessed high carbohydrate foods, such as whole grains.</p><p>A low carb diet is a healthy option for some people, but it's not necessary or suitable for everyone.</p><p><strong>Summary</strong></p><p><strong></strong>Low carb diets can help some people, but this doesn't mean that carbs are unhealthy, especially those that are whole and unprocessed.</p>10. Agave Nectar is a Healthy Sweetener
<p>The health food market has expanded rapidly in recent years, but not all of its products are healthy.</p><p>One example is the sweetener <a href="https://www.healthline.com/nutrition/agave-nectar-is-even-worse-than-sugar" target="_blank">agave nectar</a>.</p><p>Added sugars can cause health problems, and one reason is their high fructose content.</p><p>The liver can only metabolize certain amounts of <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you" target="_blank">fructose</a>. If there's too much fructose, the liver starts turning it into fat.</p><p>Experts believe this may be a key driver of many common diseases.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24698343" target="_blank"><span></span></a></p><p>Agave nectar has a higher fructose content than both regular sugar and <a href="https://www.healthline.com/nutrition/high-fructose-corn-syrup-vs-sugar" target="_blank">high fructose corn syrup</a>.</p><p>Sugar contains 50% glucose and 50% fructose, but agave nectar is 85% fructose.<a href="http://pubs.acs.org/doi/abs/10.1021/jf3027342" target="_blank"></a></p><p>This may make agave nectar one of the least healthy sweeteners on the market.</p><p><strong>Summary</strong></p><p><strong></strong>Agave nectar is high in fructose, which can be difficult for the liver to metabolize. It is better to avoid sweeteners and added sugar where possible.</p>From Your Site Articles
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<p>It's thought to have originated in China more than 2,000 years ago. Back then, fermentation was one of the methods used to keep foods from spoiling quickly.<a href="https://www.ncbi.nlm.nih.gov/pubmed/25568828" target="_blank"></a></p><p>Sauerkraut survived the test of time to become a popular side dish and condiment in many cultures. It's especially appreciated in Germany, where its name comes from.</p><p>Due to the fermentation it undergoes, sauerkraut offers nutrition and health benefits far beyond those of fresh cabbage.</p><p>This article outlines 8 health benefits of sauerkraut and provides a step-by-step guide for how to make your own.</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/benefits-of-sauerkraut" target="_blank">Healthline</a></em><em>.</em></p>
1. Sauerkraut is Very Nutritious
<p>Sauerkraut contains many nutrients important for optimal health. One cup (142 grams) provides (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients" target="_blank">2Trusted Source</a>):</p><ul><li><strong>Calories:</strong> 27</li><li><strong>Fat:</strong> 0 grams</li><li><strong>Carbs:</strong> 6 grams</li><li><strong>Fiber:</strong> 4 grams</li><li><strong>Protein:</strong> 1 gram</li><li><strong>Sodium:</strong> 41% of the Daily Value (DV)</li><li><strong>Vitamin C:</strong> 23% of the DV</li><li><strong>Vitamin K1:</strong> 15% of the DV</li><li><strong>Iron:</strong> 12% of the DV</li><li><strong>Manganese:</strong> 9% of the DV</li><li><strong>Vitamin B6:</strong> 11% of the DV</li><li><strong>Folate:</strong> 9% of the DV</li><li><strong>Copper:</strong> 15% of the DV</li><li><strong>Potassium:</strong> 5% of the DV</li></ul><p>Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.</p><p><a href="https://www.healthline.com/nutrition/fermentation" target="_blank">Fermentation</a> starts when yeast and bacteria that are naturally present on the cabbage and your hands, as well as in the air, come into contact with the sugars in the cabbage.</p><p>Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, which are also found in products like yogurt and kefir.<a href="https://www.ncbi.nlm.nih.gov/pubmed/19246412" target="_blank"><span></span></a></p><p>Probiotics are bacteria that provide powerful health benefits. They also help make foods more digestible, which increases your gut's ability to absorb the vitamins and minerals they contain.<a href="https://www.ncbi.nlm.nih.gov/pubmed/6860621/" target="_blank"><span></span></a></p><p>However, unlike cabbage, sauerkraut can be high in sodium. Keep this in mind if you're watching your <a href="https://www.healthline.com/nutrition/sodium-per-day" target="_blank">salt intake</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.</p>2. Improves Your Digestion
<p>Your gut is said to contain over 100 trillion microorganisms or "gut flora," which is more than 10 times the total number of cells in your body.<span></span></p><p>Unpasteurized sauerkraut contains <a href="https://www.healthline.com/nutrition/8-health-benefits-of-probiotics/" target="_blank">probiotics</a>, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. They can also improve your digestion and overall health.<a href="https://www.ncbi.nlm.nih.gov/pubmed/30267869" target="_blank"><span></span></a></p><p>Probiotics like those in sauerkraut can help improve the bacterial balance in your gut after it has been disturbed by the use of antibiotics. This can help reduce or prevent antibiotic-provoked diarrhea.</p><p>Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms linked to Crohn's disease and ulcerative colitis.<span></span></p><p>Probiotic <a href="https://www.healthline.com/nutrition/best-probiotic-supplement/" target="_blank">supplements</a> may contain anywhere from 1–50 billion colony-forming units (CFUs) per dose. In comparison, 1 gram of sauerkraut may contain 1,000–100 million CFUs.</p><p>Different probiotic strains may provide varying advantages. Thus, consuming a wide variety of strains may give you a broader range of health benefits.</p><p>In this regard, sauerkraut may have the advantage. Research has reported that one serving may contain up to 28 distinct bacterial strains</p><p>Like most other fermented foods, sauerkraut contains a variety of enzymes, which help break down nutrients into smaller, more easily digestible molecules.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/" target="_blank"><span></span></a></p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut is a source of probiotics, which provide many potential health benefits. It also contains enzymes that help your body absorb nutrients more easily.</p>3. Boosts Your Immune System
<p>Sauerkraut is a source of immune-boosting probiotics and nutrients.</p><p>For starters, the bacteria that populate your gut can have a strong influence on your immune system. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy.</p><p>A stronger gut lining helps prevent unwanted substances from "<a href="https://www.healthline.com/nutrition/is-leaky-gut-real" target="_blank">leaking</a>" into your body and causing an immune response.</p><p>Maintaining a healthy gut flora also helps prevent the growth of harmful bacteria and may even boost the production of natural antibodies.</p><p>Moreover, regularly consuming probiotic foods like sauerkraut may reduce your risk of developing infections, such as the common cold and urinary tract infections.</p><p>If you do get sick, regularly consuming <a href="https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods" target="_blank">probiotic-rich foods</a> may help you recover faster.</p><p>In addition to being a source of probiotics, sauerkraut is rich in vitamin C and iron, both of which contribute to a healthy immune system.<a href="https://www.ncbi.nlm.nih.gov/pubmed/17726308" target="_blank"></a></p><p>In particular, upping your vitamin C intake when you have the common cold may help you get rid of symptoms more quickly.</p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut is a source of probiotics, vitamin C, and iron, all of which contribute to a stronger immune system.</p>4. May Help You Lose Weight
<p>Regularly consuming sauerkraut may help you lose weight and keep it off.</p><p>That's partly because sauerkraut, like most vegetables, is low in calories and high in <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you/" target="_blank">fiber</a>. High fiber diets keep you fuller for longer, which may help you naturally reduce the number of calories you eat each day.</p><p>Sauerkraut's probiotic content may also contribute to a trimmer waistline.</p><p>The exact reasons aren't yet fully understood, but scientists believe that certain probiotics may have the ability to <a href="https://www.healthline.com/nutrition/probiotics-and-weight-loss/" target="_blank">reduce the amount of fat</a> your body absorbs from your diet.</p><p>Various studies report that participants given probiotic-rich foods or supplements lost more weight than those given a placebo.</p><p>A recent study even reports that purposely overfed participants given probiotics gained about 50% less body fat than overfed participants given a placebo. This suggests that a probiotic-rich diet may even help prevent weight gain.</p><p>However, these results are not universal. In addition, different probiotic strains may have varying effects. Thus, more research is needed to determine the effectiveness of sauerkraut-specific probiotic strains on weight loss.</p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut's low calorie, high fiber, and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat.</p>5. Helps Reduce Stress and Maintain Brain Health
<p>While your mood can affect what you eat, the reverse is also thought to be true. What you eat can affect your mood and brain function.</p><p>An increasing number of studies are discovering an intimate connection between your <a href="https://www.healthline.com/nutrition/probiotics-and-brain-health/" target="_blank">gut and brain</a>.</p><p>They've found that the type of bacteria present in your gut may have the ability to send messages to your brain, influencing the way it functions and perceives the world.</p><p>For instance, fermented, probiotic foods such as sauerkraut contribute to the creation of a healthy gut flora, which research shows may help reduce stress and maintain brain health.</p><p>Probiotics have been found to help improve memory and reduce symptoms of anxiety, depression, autism, and even obsessive-compulsive disorder (OCD).</p><p>Sauerkraut may also maintain brain health by increasing your gut's absorption of mood-regulating minerals, including magnesium and zinc.</p><p>That said, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson's disease.</p><p>Individuals taking these medications should consult their healthcare provider before adding sauerkraut to their diet.</p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut promotes healthy gut flora and may increase the absorption of mood-regulating minerals from your diet. Both of these effects help reduce stress and maintain brain health.</p>6. May Reduce the Risk of Certain Cancers
<p><a href="https://www.healthline.com/nutrition/benefits-of-cabbage" target="_blank">Cabbage</a>, the main ingredient in sauerkraut, contains antioxidants and other beneficial plant compounds that may help reduce the risk of certain cancers.</p><p>Researchers believe these compounds may help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that typically leads to tumor development.<span></span></p><p>The cabbage fermentation process may also create particular plant compounds that suppress the growth of precancerous cells.</p><p>Certain genes are associated with an increased risk of cancer. The expression of these genes is sometimes modulated by chemical compounds in the food you eat.</p><p>Two recent studies suggest that cabbage and sauerkraut juice may help reduce the risk of cancer by reducing the expression of cancer-associated genes.</p><p>In another study, researchers observed that women who ate a lot of cabbage and sauerkraut from their teens into adulthood had a reduced risk of breast cancer.</p><p>The women consuming more than 3 servings per week had a 72% lower risk of breast cancer than those who ate less than 1.5 servings per week.<a href="https://www.ncbi.nlm.nih.gov/pubmed/16595777" target="_blank"></a></p><p>Another study in men shows cabbage had similar effects on the risk of prostate cancer.<a href="http://en.journals.sid.ir/ViewPaper.aspx?ID=433084" target="_blank"></a></p><p>However, the number of studies is limited, and not all studies found the same results. Thus, more are needed before strong conclusions can be made.</p><p><strong>Summary</strong><strong></strong></p><p><strong></strong>Sauerkraut contains beneficial plant compounds that may reduce the risk of cancer cells developing and spreading.</p>7. May Promote Heart Health
<p>Sauerkraut may contribute to a healthier heart.</p><p>That's because it contains a good amount of fiber and probiotics, both of which may help <a href="https://www.healthline.com/nutrition/how-to-lower-cholesterol" target="_blank">reduce cholesterol levels</a>.</p><p>Probiotics such as those found in sauerkraut may also help lower blood pressure slightly in people with hypertension. People seem to achieve the best results when they take at least 10 million CFUs per day for longer than 8 weeks.</p><p>Moreover, sauerkraut is one of the rare plant sources of menaquinone, more commonly known as vitamin K2.</p><p>Vitamin K2 is believed to help reduce the risk of <a href="https://www.healthline.com/health/heart-disease" target="_blank">heart disease</a> by preventing calcium deposits from accumulating in the arteries.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4052396/" target="_blank"></a></p><p>In one study, regular intake of vitamin-K2-rich foods was linked to a 57% lower risk of dying from heart disease over the 7–10 year study period.</p><p>In another, women reduced their risk of heart disease by 9% for every 10 mcg of vitamin K2 they consumed per day.</p><p>For reference, 1 cup of sauerkraut contains about 6.6 mcg of vitamin K2.<span></span></p><p><strong>Summary</strong></p><p><strong></strong>The fiber, probiotic, and vitamin K2 contents of sauerkraut may contribute to lower cholesterol levels, slight improvements in blood pressure, and a lower risk of heart disease.<br></p>8. Contributes to Stronger Bones
<p>Sauerkraut contains <a href="https://www.healthline.com/nutrition/vitamin-k2/" target="_blank">vitamin K2</a>, which plays an important role in bone health.</p><p>More specifically, vitamin K2 activates two proteins that bind to calcium, the main mineral found in bones.</p><p>This is thought to contribute to stronger, healthier bones. In fact, several studies have shown that vitamin K2 may benefit <a href="https://www.healthline.com/nutrition/build-healthy-bones/" target="_blank">bone health</a>.</p><p>For instance, a 3-year study in postmenopausal women observed that those taking vitamin K2 supplements experienced slower rates of age-related loss in bone mineral density.</p><p>Similarly, several other studies have reported that taking vitamin K2 supplements reduced the risk of spine, hip, and non-spine fractures by 60–81%.</p><p>However, some of these studies used supplements to provide very high doses of vitamin K2. Thus, it's unknown whether the vitamin K2 you'd get from eating sauerkraut alone would provide the same benefits.</p><p><strong>Summary</strong></p><p><strong></strong>Sauerkraut contains vitamin K2, a nutrient that promotes healthier, stronger bones.</p>How to Shop for Sauerkraut
<p>You can find sauerkraut easily in most supermarkets, but not all types you'll come across will be the same.</p><p>To ensure you get the most out of store-bought sauerkraut, try to keep these simple tips in mind:</p><ul> <li><strong>Avoid pasteurized varieties</strong>. Off-the-shelf sauerkraut is typically pasteurized, a process that kills the beneficial probiotics. Refrigerated varieties are less likely to be pasteurized, but check the label to be sure.</li></ul><ul> <li><strong>Avoid preservatives.</strong> Many store-bought sauerkraut brands contain preservatives, which may lower the probiotic count.</li></ul><ul><li><strong>Avoid added sugars</strong>. Sauerkraut should only contain two basic ingredients: cabbage and salt. Some varieties may also add extra vegetables, but avoid those that add sugar or anything else to the mix.</li></ul><p>Alternatively, to make sure you get all the health benefits of sauerkraut, you can make it yourself.</p><p><strong>Summary</strong></p><p><strong></strong>You will get the most benefits out of store-bought sauerkraut by opting for non-pasteurized varieties that don't contain added sugars or preservatives.</p>How to Make Sauerkraut
<p>Making sauerkraut is easy, simple and inexpensive. Here's how:</p><p><strong>Basic Sauerkraut</strong></p><p><strong>Ingredients</strong></p><ul><li>1 medium green cabbage</li><li>1 tablespoon (15 mL) of non-iodized salt</li><li>2–3 carrots, shredded (optional)</li><li>2–3 cloves garlic, finely chopped (optional)</li></ul><p>Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture.</p><p><strong>Directions</strong></p><ol><li>If you wish to add carrots and garlic, start by placing them in a large bowl.</li><li>Discard the outer leaves of your cabbage, setting one nicer leaf aside. Then, slice the cabbage into quarters, leaving the core in. This makes shredding easier.</li><li>Shred the cabbage quarters into the large bowl with the carrot and garlic mix. Incorporate enough cabbage to bring the total weight up to 28 ounces (800 grams), which will fit a 1-quart (1-liter) jar.</li><li>Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl.</li><li>Pack the cabbage mixture into a clean, 1-quart (1-liter) jar, pressing down to get rid of air pockets. Pour the remaining brine into the jar. Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.</li><li>Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface.</li><li>Place a 4-ounce (120-mL) jelly jar with no lid inside the larger jar, on top of the mixture. This will hold your veggie mixture below the brine during fermentation.</li><li>Screw the lid onto your 1-quart (1-liter) jar. It will press the jelly jar down, keeping your cabbage mixture below the brine. Leave the lid slightly loose, which will allow gases to escape during the fermentation process.</li><li>Keep it at room temperature and out of direct sunlight for 1–4 weeks.</li></ol><p>Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut will taste.</p><p>If you're impatient to taste your creation, you can do so after 7 days. The longer you allow it to ferment, the stronger the taste will be.</p><p>Here are some additional sauerkraut recipes:</p><ul><li><a href="https://www.makesauerkraut.com/passion-pink-sauerkraut/" target="_blank">beetroot sauerkraut</a></li><li><a href="https://www.makesauerkraut.com/dilly-delight-sauerkraut/" target="_blank">dilly delight sauerkraut</a></li><li><a href="https://www.makesauerkraut.com/kimchi/" target="_blank">kimchi-style sauerkraut</a></li></ul><p><strong>Summary</strong></p><p><strong></strong>Follow the steps above to make your own inexpensive, tasty sauerkraut at home.</p>The Bottom Line
<p>Sauerkraut is incredibly nutritious and healthy.</p><p>It provides probiotics and vitamin K2, which are known for their health benefits, and many other nutrients.</p><p>Eating sauerkraut may help you strengthen your immune system, improve your digestion, reduce your risk of certain diseases, and even lose weight.</p><p>To reap the greatest benefits, try eating a little bit of sauerkraut each day.</p>From Your Site Articles
- 5 Probiotic Foods You Should Be Eating - EcoWatch ›
- 8 Impressive Benefits of Purple Cabbage - EcoWatch ›
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Is the U.S. Ready for Sustainable Dietary Guidelines? New Research Makes a Compelling Case
15 March
Food
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By Sarah Reinhardt
Back in February 2015, a committee of leading health and nutrition experts published a scientific report intended to inform the development of the 2015-2020 Dietary Guidelines for Americans (Dietary Guidelines), the national nutrition recommendations that guide the food choices of millions of kids, adults, seniors, and veterans every day. For the first time, the report contained a significant and rigorous review of research on sustainable eating, including the ways that our food choices can impact our climate, natural resources, and ability to produce food in the future.
<p>But within months, sustainable diets were a nonstarter — at least as far as federal nutrition policy was concerned.</p><p>By October that year, the Obama administration's secretaries of agriculture and health and human services announced their <a href="https://www.usda.gov/media/blog/2015/10/06/2015-dietary-guidelines-giving-you-tools-you-need-make-healthy-choices" target="_blank">decision to reject sustainable diets</a> on principle. In doing so, they sided with <a href="https://www.theatlantic.com/health/archive/2015/10/ag-v-nutrition/409390/" target="_blank">meat industry groups</a> who claimed it was outside the scope of the <em>Dietary Guidelines</em>, and who had lobbied Congress to help make sure it didn't happen.</p><p>Fast forward to today, as a new committee prepares the scientific report underpinning the <em>2020-2025 Dietary Guidelines</em>—under an administration that has been <a href="https://www.ucsusa.org/about/news/ucs-report-tallies-attacks-science" target="_blank">decidedly less interested in science-based policymaking</a> and <a href="https://blog.ucsusa.org/karen-perry-stillerman/from-school-lunch-to-snap-new-attacks-on-kids-health-and-nutrition" target="_blank">protecting public health</a> and the environment. It might seem all but impossible that sustainability should make a triumphant return now. Indeed, the 2020 committee wasn't asked to review current literature on the topic in the first place.</p><p>But a lot can change in five years.</p>
From Congress to Corporate America, Climate Change is Catching Up
<p>These last five years, in particular, were the <a href="https://www.washingtonpost.com/climate-environment/2020/01/15/2010s-hottest-decade-world/?arc404=true" target="_blank">hottest ever recorded</a>, producing some of the worst wildfires in history in places like California and Australia. Family farm bankruptcies <a href="https://www.reuters.com/article/us-usa-farms-bankruptcy/us-farm-bankruptcies-hit-an-eight-year-high-court-data-idUSKBN1ZT2YE" target="_blank">hit an eight-year high</a> as farmers across the U.S. faced extreme weather events, rising debt, and the fallout from a trade war. And new <a href="https://www.nytimes.com/2019/02/21/climate/green-new-deal-questions-answers.html" target="_blank">Congressional resolutions</a>, <a href="https://foodpolicyalliance.org/" target="_blank">corporate alliances</a>, and <a href="https://www.sunrisemovement.org/" target="_blank">youth-led movements</a> helped catapult issues like conservation and climate change to the center of national conversation.</p><p>Meanwhile, the evidence connecting dietary patterns, sustainability, and food insecurity has become a lot harder to ignore. Between July 2015 and September 2019, nearly 100 new scholarly articles were published on this topic, including 22 focused specifically on U.S. diets. That's more than four times the number of articles published on the same topic between 2000 and 2015 — in about a quarter of the time.</p><p>How do I know?</p>Rethinking Dietary Guidance: A New Review of Sustainable Diets Research
<p>These are the findings of a <a href="https://doi.org/10.1093/advances/nmaa026" target="_blank">new peer-reviewed paper</a> I authored with colleagues at the Union of Concerned Scientists (UCS) and the Tufts University Friedman School of Nutrition Science and Policy which updated the systematic review of evidence on sustainable diets, replicating the methodology used by the scientific committee and USDA. In other words, it's the systematic review that could (and should) have been the charge of the 2020 committee.</p><p>In addition to revealing a rapidly expanding body of research, our results pointed to several key conclusions: New US research continues to support prior findings that diets higher in plant-based foods and lower in animal-based foods can provide greater benefits for human health and the environment, and that such diets can be achieved without excluding any food groups. However, recent U.S. research challenges prior findings that diets aligning with national dietary guidelines are consistently more sustainable than what we're already eating. Our results show that the healthy diet recommended by the <em>Dietary Guidelines </em>may actually result in similar or increased heat-trapping emissions, energy use, and water use compared with the current average U.S. diet.</p><p>What that means is this: if the <em>Dietary Guidelines </em>continue to sideline sustainability research, the diet the U.S. government recommends today could put a healthy diet further out of reach tomorrow.</p><p>What's more, by sidelining conversations about sustainability, this committee of experts will miss out on a critical opportunity to identify research gaps that can help inform directions for future studies. Though we now know much more about the environmental impacts of our eating patterns, we still have a lot to learn about the social and economic dimensions of sustainable diets. For example, what are the costs associated with more environmentally sustainable diets? What would dietary shifts mean for farmers, food producers, and families — particularly those who face food insecurity and the consequences of climate change firsthand?</p><p>The better we understand the practical implications of our diets, the better we can leverage that knowledge to protect our food systems and the health of our children, and their children, and so on, for generations to come.</p>What Do We Have to Lose?
<p>Although the 2020 committee wasn't charged with reviewing current research on dietary patterns and sustainability, it has an obligation to review current <a href="https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/advisory-report/appendix-e-2/appendix-e-237" target="_blank">scientific and medical knowledge</a>, as well as public comments, to ensure its findings address the most pressing diet-related threats to public health. What's more, the committee has an opportunity to include additional recommendations in a discussion section within its scientific report, due to federal agencies in May 2020.</p><p>A lot can change in five years. We're not waiting until 2025 to find out what's at risk if we don't start supporting sustainable food policies.</p><p>If you're an advocate, scientist, or other member of the general public, you can submit a public comment to the scientific committee <a href="https://secure.ucsusa.org/onlineactions/dYzLTH_pI0GfazL26vgBpA2" target="_blank">through the UCS website</a> until May 2020. (Check out our <a href="https://ucs-documents.s3.amazonaws.com/food-environment/dga-comment-guide.pdf" target="_blank">comment guide</a> for tips and talking points.)</p><p>If your organization or institution can lend its support to sustainable dietary guidance, join more than 50 organizations and leading public health experts nationwide in <a href="https://forms.gle/AD1wLmjSuz1GtaBN9" target="_blank">signing our letter</a> to the U.S. Department of Agriculture and the Department of Health and Human Services asking them to include sustainability research in the <em>2020-2025 Dietary Guidelines</em>.</p><p>For more information, take a look at our policy brief, <a href="https://www.ucsusa.org/resources/support-sustainable-eating" target="_blank"><em>In Support of Sustainable Eating</em></a><em>, </em>and see the public comment I delivered to the Committee at a recent public meeting in Houston, below.</p>Dietary Guidelines Public Meeting 4: Oral Comment
<p>January 24, 2020</p><p>Good afternoon.</p><p>My name is Sarah Reinhardt. I am a public health dietitian and the Lead Analyst of Food Systems and Health at the Union of Concerned Scientists in Washington, DC.</p><p>I want to thank the members of the Committee for lending your time and expertise to this process. Thank you to the staff at the USDA and HHS for the hard work that you do to make this process transparent and accessible to the public.</p><p>The stated goal of the <em>Dietary Guidelines for Americans</em> is "to make recommendations about the components of a healthy and nutritionally adequate diet to help promote health and prevent chronic disease for current and future generations." I'm here today to ask the Committee to fulfill its obligation to protect the health of future generations by evaluating the scientific basis for sustainable diets and incorporating its findings into the scientific report.</p><p>The 2015 Dietary Guidelines Advisory Committee, in its rigorous review of the evidence on the relationship between dietary patterns, sustainability, and food security, found that "a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet." Though dismissed amid political controversy, these findings remain relevant and provide a foundation from which the current committee may draw conclusions.</p><p>However, the last five years have also seen rapid growth in research on healthy and sustainable diets. Because the present Committee was precluded from updating the systematic review on this topic, my colleagues at the Union of Concerned Scientists and the Friedman School of Nutrition Science and Policy undertook this task. Closely replicating the methodology described in the <em>Scientific Report of the 2015 Dietary Guidelines Advisory Committee</em>, we evaluated the body of scientific literature on dietary patterns, food sustainability, and food security to identify relevant studies published between July 2015 and September 2019. Our results, now under scientific peer review, include twenty-two relevant studies on U.S. dietary patterns alone.</p><p>Our results broadly support the key findings of the 2015 Committee, but also point to another important conclusion: Of eight studies explicitly comparing the current average U.S. diet to the Healthy U.S.-style diet recommended by the <em>Dietary Guidelines</em>, a majority found that the Healthy U.S.-style diet is not inherently more sustainable. What that means is this: If the federal government publishes and promotes <em>Dietary Guidelines </em>that disregard sustainability research, the diet it recommends today will put a healthy diet further out of reach tomorrow.</p><p>In its forthcoming report, I urge the Committee to review and report findings based on the current body of scientific research on sustainable diets, including the systematic review by the 2015 Committee and the recent update we have completed, which will be submitted to the public record for the committee's consideration.</p><p>Thank you.</p>
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