Category: Nutrition

The Big Picture

What you eat affects your weight, and obesity raises your odds for breast cancer. If you’ve already had the disease, extra pounds can also make it more likely to return. If you choose a healthy diet — one rich in vegetables, whole grains, chicken, and fish — you may boost your chances of living longer after breast cancer. Researchers aren’t sure exactly why that’s true, but the long-term benefits aren’t in doubt.

Is Soy Safe?

Soy-based foods — such as tofu, soy milk, and edamame — have chemicals called phytoestrogens, which are similar to estrogen. That once raised fears that they spelled trouble for women with breast cancer that uses estrogen as fuel to grow. But the latest studies show soy doesn’t raise cancer risk — it may even lower the odds the disease will return. Be wary of soy supplements, though. Scientists haven’t studied their effects as much.

Should You Skip Sugar?

The idea that sweets “feed cancer” has been around for a long time. The truth is more complicated. A spoonful to take the edge off your coffee will not directly make cancer cells grow faster. But it’s still wise to keep an eye on how much you add to your diet. A lot of sugar on a regular basis can lead to obesity and other conditions that make cancer more likely.

Eat More Produce

If you eat more plant-based foods, you may lower your chances of getting breast cancer. Researchers say this strategy especially may help protect against the most aggressive types of tumors. Fruits and vegetables are also an important part of a diet that will help you control your weight, which is key for keeping breast cancer from coming back.

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May Help: Fruits and Veggies
There’s no specific asthma diet that can get rid of your breathing troubles. But certain foods may have benefits. Fruits and veggies are a good place to start. They’re full of chemicals called antioxidants like beta carotene and vitamins E and C. These help stop particles called “free radicals” that damage cells and could inflame and irritate your lungs.

May Help: Vitamin D
You get most of it from sunshine, but it’s also in some foods. The top choice is fatty fish like salmon and swordfish, followed by milk, eggs, and orange juice, which are often “fortified” with vitamin D. The nutrient strengthens the response of the immune system — your body’s defense against germs — and could lessen swelling in your airways. Having low vitamin D levels can lead to more asthma attacks.

May Help: Nuts and Seeds
They’ve got lots of good things in them, but one in particular that might be good for asthma is vitamin E. Almonds, hazelnuts, and raw seeds are good sources, as well as cruciferous vegetables like broccoli and kale. Vitamin E has tocopherol, a chemical that could help cut how much you cough and wheeze from your asthma.

May Hurt: Dried Fruit
There are some foods you may want to avoid if you have asthma, and dried fruits are among them. Though fresh fruit, especially oranges and apples, can help control your asthma, the sulfites that help preserve dried fruit could make the condition worse for some people. Alcohol (especially red wine), shrimp, pickled vegetables, maraschino cherries, and bottled lemon juice also often have sulfites.

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People who eat more home-cooked meals had lower levels of hormone-disrupting PFAS chemicals in their blood compared to others, according to a new study.

People who reported eating popcorn, mostly the kind that’s pre-packaged for cooking the microwave, had significantly higher PFAS blood levels.

The study — which drew its data from the government’s long-running National Health and Nutrition Examination Survey — compared blood levels of certain kinds of per- and polyfluoroalkyl (PFAS) substances to the foods people said they remembered eating on dietary questionnaires between 2003 and 2014.

The most important finding of the new study is that it showed people who tended to eat more fresh food and food prepared at home had slightly lower levels of five “long-chain” PFAS chemicals in their blood, compared to those who ate more of their meals at fast-food and other types of restaurants. The study was observational, which means it can’t show cause and effect.

PFAS blood levels tested in the study have been dropping over past 2 decades, as chemical manufacturers have voluntarily phased out the production of some kinds — the “long-chain” ones. In 2016, the FDA revoked regulations that allow long-chain PFAS chemicals in food packaging.

But shorter-chain PFAS chemicals have replaced them in many products, and researchers say not enough is known about whether these compounds are any better for the environmental or our health. The CDC calls the chemicals a “public health concern” and says more research is needed to better understand the health effects of PFAS exposure.

Experts who were not involved in the study say it is useful because it shows that food choices can impact the chemical loads we carry in our bodies.

“Making food at home minimizes contact with food packaging and exposure to chemicals that affect the developing thyroid gland and are associated with a host of health consequences,” says Leonardo Trasande, MD, a professor of pediatrics and environmental medicine at New York University’s Langone Health. He’s also wrote a book called Sicker, Fatter, Poorer, about how hormone-disrupting chemicals affect your health.

‘Forever Chemicals’

There are thousands of different kinds of synthetic PFAS chemicals. They have been used since the 1950s to make products such as stain-resistant carpets, cosmetics, waterproof fabrics, and nonstick cookware. They have contaminated water supplies because of the heavy use of firefighting foams that contain PFAS.

PFAS chemicals leach into food through wrappers and containers that are coated to make them grease-proof. They may also creep into food during processing.

They’re sometimes called “forever chemicals,” because many don’t break down in the environment. They take years to break down in our bodies.
Previous studies have shown PFAS chemicals can interfere with a body’s natural hormones and may make it harder to get pregnant. They’ve been linked to growth and learning problems in kids. They may cause problems with the immune system such as reducing the body’s response to vaccines. Other studies have linked them to increased cholesterol levels and cancer.

PFAS chemicals may even influence body weight. A 2018 study by researchers at Harvard and Pennington Biomedical Research Institute found that people with higher PFAS levels were more likely to regain lost weight, possibly because of changes to their resting metabolic rate — the number of calories the body burns at rest.

Concerns about PFAS health impacts are mounting. Washington recently became the first state in the U.S. to ban PFAS chemicals in consumer products and firefighting foams. Denmark also recently banned PFAS from food packaging.

Scientists: Watch What You Eat

Researchers say it stands to reason that eating less packaged and processed food could cut a person’s exposure.

“We all know that eating more fresh foods and eating more home-cooked is better for our health for a wide range of reasons. This study provides yet another reason to eat more fresh foods and foods cooked at home,” says study author Laurel Schaider, PhD, a research scientist at Silent Spring Institute in Newton, MA.

The study also found that people who reported eating more fish and shellfish were more likely to have higher PFAS levels. That finding isn’t surprising. Previous studies have found that larger fish take on the chemicals of the smaller fish they eat. So larger predatory fish can wind up with substantial amounts of PFAS in their flesh, which would otherwise be healthy to eat.

Trasande says the solution to that is to eat smaller fish, like sardines, and smaller shellfish, like shrimp and scallops.

Popcorn was another big culprit.

“We found a strong association with microwave popcorn,” Schaider says. Levels of one kind of PFAS chemical, called PFDA, were 63% higher in those who reported eating popcorn at least once daily over the past year. Surveys showed most of the popcorn eaten in the study was microwave popcorn.

Schaider says that while that’s not great news, there are easy substitutes.

“I personally have high blood pressure, so I make popcorn on the stove,” she says.

If you want to stick with your microwave, you can add unpopped kernels to a plain brown paper bag to avoid PFAS chemicals. Schaider says previous testing of these kinds of bags didn’t detect any PFAS chemicals in them.

Trasande says the study is straightforward.

“It shows that the decisions about what we eat and where that food comes from can have measurable changes on our PFAS exposures,” he says.

The FluoroCouncil, an industry group that represents companies that make fluoropolymer products, says the use of PFAS chemicals in food packaging is safe.

According to a statement posted on the group’s website: “The use of PFAS in food packaging is strictly regulated by the FDA, which has determined the specific PFAS currently used are safe for their intended use. In addition, a robust body of scientific data demonstrates these FDA-reviewed PFAS substances do not pose a significant risk to human health or the environment.”

Keep Your Liver Happy
Your body’s largest internal organ is an important player. It helps turn food into nutrients. It also filters toxins and breaks them down so your body can get rid of them. You can make your liver’s job easier — and yourself healthier — if you eat the right things. A balanced diet with whole grains, fruits, vegetables, and lean protein is a good start.
Leafy Greens
Free radicals are molecules that can damage your cells and cause problems, including liver disease. Substances called antioxidants can help get rid of them. Leafy greens like spinach, kale, and collards are loaded with antioxidants. They’re also packed with fiber, and other things your liver needs.

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By now you know that what you eat is important for achieving weight loss goals. But did you know that how you eat also plays a role in your success? At its simplest, mindless eating is defined as “eating food without paying attention,” and this kind of distracted (and often emotional) eating can cause you to ignore your body’s signals that you’re full. That, in turn, can lead to weight gain, says Chris Mohr, Ph.D., R.D. (Did you know these words sabotage your weight loss goals?)

In the video below, Dr. Mohr shares his best strategies for becoming more mindful with your eating habits. Don’t have time to watch? Bookmark these tips to help you become a more mindful eater.

When you plan to eat, set a timer for 20 minutes. Take the entire 20 minutes to eat the meal, focusing on each bite so you don’t wolf it all down in five minutes.
Try eating with your non-dominant hand. This won’t feel as natural, forcing you to slow down and be more conscious about your food.
Eat silently for five minutes, thinking about what it took to produce that meal—everything from the sun’s rays to the farmer’s work, getting it from the grocery store and finally cooking the meal.
Take small bites, and thoroughly chew your food before reaching for another forkful.
Before opening the fridge or cabinet, take a breath and ask yourself, “Am I really hungry?” You can even do something else first, like reading, drinking water, or going on a short walk, to help you figure out the real answer.

Sautéed Kale and White Beans
For decades, Italian country cooks have simmered greens and buttery white beans together. A quick version from cookbook author Holly Clegg starts with Canadian bacon browned in a pan. Next, sauté an onion in olive oil. Add chopped kale, a can of white beans, chicken broth, and stir until the greens are tender. Canadian bacon adds meaty flavor with less fat than regular bacon.

Bok Choy Salad
Bok choy, a mild Chinese cabbage, gives this salad a crunchy texture. Combine chopped baby bok choy, green onions, toasted sliced almonds, and drained mandarin oranges. For dressing, whisk together olive oil, rice vinegar, sugar, and low-sodium soy sauce. Bok choy has the disease-fighting powers of cabbage and is packed with vitamins and minerals.

Beets, Greens, and Black Licorice
Want to serve leafy greens like a top chef? Try a salad of sliced beets and beet greens, the creation of Top Chef All-Stars winner Richard Blais. He tames the bite of the greens with shavings of black licorice. It adds a kick and a false sense of sweetness, like using cinnamon or vanilla. At his newest restaurant, The Spence, he adds a little horseradish as a final touch.

Salmon Steamed in Collards
Collards have big, wide leaves with a cabbage-like flavor. Chef Blais blanches them briefly in boiling water, then plunges them into ice water. Once soft, fold the leaf over uncooked salmon like a wrap. Steam the fish in the collard leaf until the salmon is tender.

Tip: Aim for 2 to 3 cups of veggies daily. Cooked greens like cabbage count as one cup of veggies. For salad greens, two cups are equal to one cup of vegetables.

Southern-style Greens
The true Southern way to cook collards — or the more peppery mustard greens shown here — is with chunks of ham or Andouille sausage. Recipe developer Clegg, who calls Louisiana home, creates a similar flavor with turkey sausage or Canadian bacon. This cuts the fat and sodium in this favorite side dish. After browning the meat, add olive oil, onion, broth, and leafy greens until wilted.

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By Christian Nordqvist

Fast facts on fish oils

Here are some key points about fish oils. More supporting information is in the main article.

• Fish oils contain omega-3 fatty acids and vitamins A and D.
• Omega-3 fatty acids found in fish oils may protect the heart and offer other health benefits, but research results have been mixed.
• Eating fish is a better way of getting fish oil or omega 3 than taking supplements.

What are omega-3 fatty acids?

Two types are plentiful in oily fish:

Eicosapentaenoic acid (EPA): The best-known omega-3 fatty acid, EPA helps the body synthesize chemicals involved in blood clotting and inflammation (prostaglandin-3, thromboxane-2, and leukotriene-5). Fish obtain EPA from the algae that they eat.

Docosahexaenoic acid (DHA): In humans, this omega-3 fatty acid is a key part of sperm, the retina, a part of the eye, and the cerebral cortex, a part of the brain.

DHA is present throughout the body, especially in the brain, the eyes and the heart. It is also present in breast milk.

Health benefits

Some studies have concluded that fish oil and omega-3 fatty acid is beneficial for health, but others have not. It has been linked to a number of conditions.
Multiple sclerosis

Fish oils are said to help people with multiple sclerosis (MS) due to its protective effects on the brain and the nervous system. However, at least one study concluded that they have no benefit.
Prostate cancer

One study found that fish oils, alongside a low-fat diet, may reduce the risk of developing prostate cancer. However, another study linked higher omega-3 levels to a higher risk of aggressive prostate cancer.

Research published in the Journal of the National Cancer Institute suggested that a high fish oil intake raises the risk of high-grade prostate cancer by 71 percent, and all prostate cancers by 43 percent.
Post-partum depression

Consuming fish oils during pregnancy may reduce the risk of post-partum depression. Researchers advise that eating fish with a high level of omega 3 two or three times a week may be beneficial. Food sources are recommended, rather than supplements, as they also provide protein and minerals.
Mental health benefits

An 8-week pilot study carried out in 2007 suggested that fish oils may help young people with behavioral problems, especially those with attention deficit hyperactivity disorder (ADHD).

The study demonstrated that children who consumed between 8 and 16 grams (g) of EPA and DHA per day, showed significant improvements in their behavior, as rated by their parents and the psychiatrist working with them.
Memory benefits

Omega-3 fatty acid intake can help improve working memory in healthy young adults, according to research reported in the journal PLoS One.

However, another study indicated that high levels of omega-3 do not prevent cognitive decline in older women.
Heart and cardiovascular benefits

Omega-3 fatty acids found in fish oils may protect the heart during times of mental stress.

Findings published in the American Journal of Physiology suggested that people who took fish oil supplements for longer than 1 month had better cardiovascular function during mentally stressful tests.

In 2012, researchers noted that fish oil, through its anti-inflammatory properties, appears to help stabilize atherosclerotic lesions.

Meanwhile, a review of 20 studies involving almost 70,000 people, found “no compelling evidence” linking fish oil supplements to a lower risk of heart attack, stroke, or early death.

People with stents in their heart who took two blood-thinning drugs as well as omega-3 fatty acids were found in one study to have a lower risk of heart attack compared with those not taking fish oils.

The AHA recommend eating fish, and especially oily fish, at least twice a week, to reduce the risk of cardiovascular disease.
Alzheimer’s disease

For many years, it was thought that regular fish oil consumption may help prevent Alzheimer’s disease. However, a major study in 2010 found that fish oils were no better than a placebo at preventing Alzheimer’s.

Meanwhile, a study published in Neurology in 2007 reported that a diet high in fish, omega-3 oils, fruit, and vegetables reduced the risk of dementia and Alzheimer’s.
Vision loss

Adequate dietary consumption of DHA protects people from age-related vision loss, Canadian researchers reported in the journal Investigative Ophthalmology & Visual Science.
Epilepsy

A 2014 study published in the Journal of Neurology, Neurosurgery & Psychiatry claims that people with epilepsy could have fewer seizures if they consumed low doses of omega-3 fish oil every day.
Schizophrenia and psychotic disorders

Omega-3 fatty acids found in fish oil may help reduce the risk of psychosis.

Findings published in Nature Communications details how a 12-week intervention with omega-3 supplements substantially reduced the long-term risk of developing psychotic disorders.
Health fetal development

Omega-3 consumption may help boost fetal cognitive and motor development. In 2008, scientists found that omega-3 consumption during the last 3 months of pregnancy may improve sensory, cognitive, and motor development in the fetus.
Foods

The fillets of oily fish contain up to 30 percent oil, but this figure varies. White fish, such as cod, contains high concentrations of oil in the liver but less oil overall. Oily fish that are rich in omega-3 fatty acids include anchovies, herring, sardines, salmon, trout, and mackerel.

Other animal sources of omega-3 fatty acids are eggs, especially those with “high in omega-3” written on the shell.

Vegetable-based alternatives to fish oil for omega 3 include:

• flax
• hempseed
• perilla oil
• spirulina
• walnuts
• chia seeds
• radish seeds, sprouted raw
• fresh basil
• leafy dark green vegetables, such as spinach
• dried tarragon

A person who consumes a healthful, balanced diet should not need to use supplements.

Risks

Taking fish oils, fish liver oils, and omega 3 supplements may pose a risk for some people.

• Omega 3 supplements may affect blood clotting and interfere with drugs that target blood-clotting conditions.
• They can sometimes trigger side effects, normally minor gastrointestinal problems such as belching, indigestion, or diarrhea.
• Fish liver oils contain high levels of vitamins A and D. Too much of these can be poisonous.
• Those with a shellfish or fish allergy may be at risk if they consume fish oil supplements.
• Consuming high levels of oily fish also increases the chance of poisoning from pollutants in the ocean.

It is important to note that the FDA does not regulate quality or purity of supplements. Buy from a reputable source and whenever possible take in Omega 3 from a natural source.

The AHA recommend shrimp, light canned tuna, salmon, pollock and catfish as being low in mercury. They advise avoiding shark, swordfish, king mackerel, and tilefish, as these can be high in mercury.

It remains unclear whether consuming more fish oil and omega 3 will bring health benefits, but a diet that offers a variety of nutrients is likely to be healthful.

Anyone who is considering supplements should first check with a health care provider.

Yes, eating healthy means choosing the right foods, but that’s only part of it. For example, the skin of many fruits and veggies (or just under it) is where a lot of the vitamins and minerals are, so when you peel it off, you’re missing out. Find out what you can do to get the most nutritional value out of what you put in your mouth.

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Spinach may not give you superhuman strength to fight off villains like Popeye’s nemesis Bluto, but this leafy green and other foods containing iron can help you fight a different type of enemy — iron-deficiency anemia.

Iron-deficiency anemia, the most common form of anemia, is a decrease in the number of red blood cells caused by too little iron. Without sufficient iron, your body can’t produce enough hemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body’s tissues. As a result, you may feel weak, tired, and irritable.

About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body. The solution, in many cases, is to consume more foods high in iron.

How Your Body Uses Iron in Food

When you eat food with iron, iron is absorbed into your body mainly through the upper part of your small intestine.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin. It is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-heme iron). Your body absorbs the most iron from heme sources. Most nonheme iron is from plant sources.

Iron-Rich Foods

Very good sources of heme iron, with 3.5 milligrams or more per serving, include:
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• 3 ounces of beef or chicken liver
• 3 ounces of clams or mussels
• 3 ounces of oysters

Good sources of heme iron, with 2.1 milligrams or more per serving, include:

• 3 ounces of cooked beef
• 3 ounces of canned sardines, canned in oil

Other sources of heme iron, with 0.6 milligrams or more per serving, include:

• 3 ounces of chicken
• 3 ounces of cooked turkey
• 3 ounces of ham
• 3 ounces of veal

Other sources of heme iron, with 0.3 milligrams or more per serving, include:

• 3 ounces of halibut, haddock, perch, salmon, or tuna

Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing nonheme iron, but most dietary iron is nonheme iron.

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A clinical trial led by La Trobe University has shown eating fish such as salmon, trout and sardines as part of a healthy diet can reduce asthma symptoms in children.

The international study found children with asthma who followed a healthy Mediterranean diet enriched with fatty fish had improved lung function after six months.

Lead researcher Maria Papamichael from La Trobe said the findings added to a growing body of evidence that a healthy diet could be a potential therapy for childhood asthma.

“We already know that a diet high in fat, sugar and salt can influence the development and progression of asthma in children and now we have evidence that it’s also possible to manage asthma symptoms through healthy eating,” Ms Papamichael said.

“Fatty fish is high in omega-3 fatty acids which have anti-inflammatory properties. Our study shows eating fish just twice a week can significantly decrease lung inflammation in children with asthma.”

Co-researcher and Head of La Trobe’s School of Allied Health, Professor Catherine Itsiopoulos, said the results were promising.

“Following a traditional Mediterranean diet that is high in plant-based foods and oily fish could be an easy, safe and effective way to reduce asthma symptoms in children,” Professor Itsiopoulos said.

Associate Professor Bircan Erbas, from La Trobe’s School of Psychology and Public Health, is an expert in asthma and allergies, who co-supervised the trial.

“Asthma is the most common respiratory disease in young people and one of the leading reasons for hospitalisations and trips to emergency for children,” Associate Professor Erbas said.

“Unfortunately, the rate of asthma worldwide remains high. It is imperative that we identify new therapies that we can use alongside conventional asthma medications.”

The clinical trial involved 64 children from Athens in Greece, aged 5 to 12 who had mild asthma. Researchers from Australia and Greece divided the children into two groups and instructed around half to eat two meals of cooked fatty fish (of at least 150 grams) as part of the Greek Mediterranean diet every week for six months. The remaining children followed their normal diet.

At the end of the trial, they found the group who ate fish had reduced their bronchial inflammation by 14 units. Above 10 units is significant under international guidelines.