Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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Gut health is one of the hottest health topics these days, and prebiotics and probiotics are at the center of conversation. Even though you may be familiar with these terms, do you know what makes them different from each other? They each play various roles in keeping your gut happy and healthy, and this article aims to break them down in order for you to understand their differences. 

Both prebiotics and probiotics are available through various supplements and foods. When you incorporate enough of them into your diet, you support healthier digestion, immune function, and nutrient absorption. Ultimately, they help establish healthier bacteria in the gut. By populating the gut with good bacteria, you can help stave off inflammation and protect the body from harmful infections. Since a lot of health problems relate to poor gastrointestinal health, establishing healthier gut bacteria is of the utmost importance.  

What Are Probiotics?

You’ve probably heard of probiotic foods, including yogurt, kimchi, sauerkraut, kefir, kombucha, and miso. While they do exist in these foods, they are strains of living bacteria and yeasts that inhabit your intestines, mouth, urinary tract, lungs, skin, and vagina. Various types of probiotic strains live in different areas of the body, and they do different things for your health. The two most common strains are bifidobacterium and lactobacillus, with a common yeast being saccharomyces boulardii. Click here to learn more about some of the best probiotic strains.

Probiotics are partially responsible for the state of your intestinal microbiome. These living organisms exist within the body, but you can destroy them by eating unhealthy foods. When you eat more probiotics, you increase the presence of beneficial bacteria and yeasts, making them outnumber unhealthy microorganisms. When this balance in favor of healthy bacteria exists in the gut, you can experience better health, especially better digestion and immune function.

What Are Prebiotics?

Prebiotics are not bacteria or yeasts; rather, they are the non-digestible parts of plant food that work to feed probiotic populations. Humans actually don’t have the proper enzymes that can break down prebiotics for absorption. The bacteria in your gut, however, efficiently break them down for energy and create byproducts that have potential health benefits. Additionally, prebiotics encourage the reproduction of more probiotics in the gut. Some common prebiotics include:

• Galactooligosaccharides (GOS)
• Resistant starch
• Fructans (inulin and fructooligosaccharides)
• Oligofructose (fructose)

When prebiotics ferment in the gut, they produce short-chain fatty acids, which researchers note have several health benefits. Both inulin and oligofructose seem to be the most effective at boosting the production of diverse probiotics. You can click here to learn about some of the best sources of prebiotics. 

The Benefits Of Probiotics

According to research, probiotics may be effective at treating symptoms of enteritis, bacterial infections, irritable bowel syndrome (IBS), and other gastrointestinal disorders. In fact, a systematic review of trials in people with IBS found that probiotics improved symptoms. As of now, though, it is unclear how probiotics benefit the condition, or which strains of probiotics are most effective. Those who are lactose intolerant may also benefit from consuming more probiotics. What is clear is the results of a 2017 review of 17 Cochrane reviews. The authors of the review found that probiotics may decrease symptoms of eczema, the frequency of yeast infections, the need for antibiotics, and gestational diabetes. Finally, a smaller review of studies found that probiotics may reduce the symptoms of depression, but more research is necessary on this topic. 

The Benefits Of Prebiotics

As of now, there is less research on prebiotics than on probiotics. Prebiotics, however, feed probiotics so that they can establish a healthier gut microbiome. The fermentation process of prebiotics in the gut actually stimulates the immune system to fight various pathogens. One study found that prebiotics may help to increase the absorption of certain minerals, especially calcium. Other studies found that prebiotics may increase metabolic function, decrease the risk of allergies, and reduce the presence of LDL cholesterol in the blood.

For most healthy people, there is no need to take prebiotic or probiotic supplements. Supplementation is typically for people who have weaker immune systems or underlying health conditions. Make sure that your diet consists of various fruits, vegetables, whole grains, fermented foods, nuts, seeds, and legumes. Eating in this manner makes it possible to consume sufficient amounts of both prebiotics and probiotics.

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Despite the fact that water is incredibly accessible, it may be one of the most forgotten nutrients. Water balance determines a person’s hydration status, characterized by water input and output. It’s very possible for external factors (heat, exercise, exhaustion) to cause dehydration, but internal factors (medications or certain foods) also cause water imbalance. In fact, some common pharmaceutical drugs and medications that people take on a daily basis may trigger dehydration.

One of the potential side effects of many medications is dehydration. If you take a medication that lists dehydration as a side effect, you may want to talk to your doctor about an alternative. Making more of an effort to drink water is an option, but avoiding the medication may be a better way to address the problem. A common list of the symptoms of dehydration is below:

• Tremors
• Weakness
• Fatigue
• Blurry vision

When you decide to take a medication, discuss the complete list of side effects with your pharmacist or doctor. Some of the most common medications that cause dehydration are detailed below.

Apremilast for Plaque Psoriasis

Some people with moderate-to-severe psoriasis decide to take Apremilast (Otezla) to help their condition. It works by targeting an enzyme in the body that aids with inflammation reduction. Unfortunately, a very common side effect is diarrhea, which can deplete the body of water. Clinical studies on this drug found that 17% of patients reported diarrhea. If you take this drug and continue to experience diarrhea, you may want to consider another alternative. 

Diuretics

Water pills or diuretics work to remove salt and water from the body via urination. Unfortunately, regular use can cause the body to enter a mild state of dehydration. Doctors often prescribe diuretics to patients with heart problems like high blood pressure. The goal is to reduce the amount of fluid in blood vessels to ease the pressure on blood vessel walls. Common ones include thiazide, loop, and potassium-sparing diuretics. 

Laxatives

People who suffer from constipation hope to encourage regular, healthy bowel movements by taking laxatives. Ideally, you should not take laxatives for an extended period of time because waste elimination is something the body should do on its own. Laxatives are easy to obtain because most of them are over-the-counter. When you accelerate bowel movements, though, the body can flush out too much water in a short time period. If laxatives increase bowel movements to the point of diarrhea, you may experience dehydration due to fluid loss. Do not abuse laxatives!

Chemotherapy

Chemotherapy medicine is part of cancer treatment. Some of the side effects of chemotherapy include vomiting, nausea, and diarrhea. In fact, about 80% of people who get chemotherapy experience those side effects, which cause dehydration. One episode of vomiting or diarrhea may not induce dehydration, but prolonged diarrhea or vomiting for hours or days at a time can put you in a severe state of dehydration. 

Lithium

Lithium is a common mood stabilizer that doctors often prescribe for people with bipolar disorder. One of the most common side effects is increased urination. Because of this, health experts advise notifying a doctor if the patient experiences an insatiable thirst while taking lithium. It’s also possible for lithium to lead to diabetes insipidus, a rare condition that causes the body to urinate a large volume of diluted urine. 

Excedrin Migraine

Excedrin Migraine is one of the most popular over-the-counter medications to relieve migraines. It’s a combination of aspirin, caffeine, and acetaminophen. The caffeine works to relieve pain and enhance the effects of acetaminophen. This medication can also have a mild diuretic effect, according to several clinical researchers. If this happens, you have to increase water intake to counteract the dehydrating effects. 

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When you go to the grocery store and peruse the plant-based milks, it seems that more and more varieties appear. It’s as if milk can be made out of anything! There’s almond milk, coconut milk, rice milk, oat milk, cashew milk, hazelnut milk, walnut milk, pistachio milk, hemp seed milk and many more. All of those dairy alternatives are healthy, right? Well, not entirely.

Before you randomly grab a carton of pea milk or almond milk off the shelf, keep in mind that they can be unhealthy. Much like dairy milks, plant-based milks can also be bad for your health. For example, dairy milks can contain added hormones and antibiotics, while some plant-based milks have emulsifiers, carrageenan, and added sugars.

In theory, plant-based milks should only contain water and the nut, seed, or grain that the milk is made out of. Almonds and water yield almond milk and oats and water yield oat milk. Of course, it’s always possible to add a little sea salt and raw agave or stevia to sweeten when you make it yourself. Some reputable brands (stored in the refrigerated section) produce plant-based milks with minimal ingredients. Because of this, they tend to have a shorter shelf-life, especially after opening. Plant-based milks that don’t require refrigeration tend to contain more preservatives. 

Plant-based milks are not always healthy, but they have the potential to be. Avoid plant-based milks that contain the following ingredients. 

Vegetable Oils

It’s very common for nut and seed milks to contain sunflower seed oil, safflower oil, corn oil, soybean oil, or even canola oil. These do not belong in your plant-based milks. The vegetables, from which manufactures extract the oils, are commonly sprayed with heavy pesticides and GMOs. Corn and soybeans are the worst of the worst. On top of this, manufacturers use toxic solvents, high heat, and other agents that compromise the fatty acid structure of the plants. 

Emulsifiers

The two most popular emulsifiers in plant-based milks are xanthan gum and guar gum. Xanthan gum is a thickening agent made from fermenting yeast with corn or another sugar source. Not only can xanthan gum cause digestive discomfort and weight gain, but it may also increase the risk of colitis and other intestinal disorders. Guar gum, on the other hand, is from a bean plant. It’s very difficult to digest because of the highly processed nature. These are thickening agents that manufactures use to give plant-based milks a similar texture to dairy milks.

Evaporated Cane Juice, Cane Sugar, Or Cane Syrup

As a general rule of thumb, an ingredient list that has any term with the word “cane” in it is not the healthiest food item. Cane is code for sugar, and it does not refer to freshly juiced sugar cane. Cane sugar is devoid of nutrients and is 99% sucrose, which is pure sugar. This is harmful to blood sugar and overall health. Please avoid any plant-based milk that contains evaporated cane juice, cane sugar, of cane syrup on the ingredient list. It’s better to purchase a healthy, unsweetened variety and add your own healthy sweetener. Raw agave nectar, stevia, grade A maple syrup, or raw coconut nectar are healthier sweeteners. 

Natural Flavors

Unfortunately, there is nothing natural about natural flavors. It’s common to see “natural flavors” on many ingredients lists, but what are they? Natural flavors can indicate artificial sweeteners or forms of monosodium glutamate (MSG). If you want to know exactly what’s in your plant-based milk, avoid any variety that has “natural flavors” on the ingredient list. 

Vitamin D2

Natural vitamin D that the human body produces after sun exposure is vitamin D3. In their whole forms, vitamins are very beneficial for the body, even necessary for optimal health. They are some of the primary factors for maximum nutrient absorption. The same cannot be said for synthetic vitamins like vitamin D2. This synthetic vitamin is an isolated form of natural vitamin D, and the body cannot properly absorb it. There are no real benefits to the body; in fact, it may even do more harm than good. Many health experts believe that vitamin D2 desensitizes D3 receptors, which can increase the risk of vitamin D deficiency.

Carrageenan

Several studies confirmed carrageenan’s link to diabetes, chronic inflammation, and certain cancers. It comes from red seaweed and manufacturers add it to many processed foods and beverages as a thickening agent. Researchers found that carrageenan is very harmful to the digestive tract. In fact, the common use for it is to induce colitis in lab animals. According to the World Health Organization (WHO), carrageenan is a potential human carcinogen. 

Just because you purchase plant-based dairy alternatives, don’t think that you are automatically healthier. Be on the lookout for the ingredients in this article and avoid them at all costs. 

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A lot of people take supplements to meet their recommended daily intake (RDI) of vitamin C, but fresh fruits and vegetables are the best sources. Vitamin C, also known as ascorbic acid, plays numerous roles that are integral to overall bodily functions. It assists with cell protection, maintaining healthy skin & blood vessels, and it encourages wound healing. The most notable benefit is that it helps to encourage a healthier immune system. 

In general, foods that are naturally rich in vitamin C are fruits and vegetables. Since the body doesn’t store vitamin C, people need to regularly consume it. Any leftover vitamin C that the body cannot use leaves via urine. According to the FDA, the RDI of vitamin C is 90 milligrams (mg) for adult males, and 75 mg for adult females. Pregnant women should consume 85 mg per day, and breastfeeding women should consume 120 mg per day. Take a look at the following 10 foods to make sure you always have enough vitamin C in the body.

Kiwi

One cup of this tart fruit satisfies about 185% of the RDI of vitamin C. Most people don’t typically eat a cup of kiwi, though; rather, they eat a single kiwi fruit, which has about 79% of the RDI of vitamin C. There was a study that monitored 30 people (ages 20-51), who ate 2-3 kiwis every day for one month. The results indicated that kiwis lowered triglyceride levels by 15% and blood platelet stickiness by 18%. That’s great news for people who have higher risk of stroke or blood clots. 

Strawberries

You can’t have a list of vitamin C-rich foods and exclude strawberries. One cup of this classic summer berry delivers 108% of the RDI of vitamin C. In addition to the high vitamin C content, strawberries also contain folate, manganese, flavonoids, and other antioxidants. Studies have shown that the antioxidants in strawberries may reduce the risk of cancer, dementia, and diabetes.

Guava

Surprisingly, one cup of guava fruit offers 419% of the RDI of vitamin C. Guavas are tropical fruits that have yellow or green skin with bright pink or white flesh. They help to promote hydration and may even assist with blood pressure and cholesterol reduction.

Papaya

Papayas are beneficial for both assisting with optimal digestion and boosting immune function. Papaya offers 97% of the RDI of vitamin C per cup, and several studies revealed that they may also assist with brain function. One study even found that people who consumed papaya extract for six months experienced a 40% decrease in oxidative stress. That’s one of the main contributing factors to cognitive decline.

Red Bell Peppers

Boasting an incredible 211% of the RDI of vitamin C per cup, red bell peppers are some of the best vitamin C foods. All bell peppers contain vitamin C, but the red ones contain the most. They are also rich in beta-carotene, which encourages healthier eyes, skin, and immune function.

Kale

Kale is a superstar among produce items. There’s nothing it can’t do! Kale is a cruciferous vegetable that packs about 89% of the RDI of vitamin C per cup. If you eat a cup of cooked kale, it offers 59% because heat lessens the nutritional content. Kale is also rich in vitamin K and antioxidants like zeaxanthin, lutein, and carotenoids.

Thyme

This aromatic herb offers wonderful depth of flavor to your meals. According to research, thyme has more vitamin C than oranges, comparing it gram for gram. One ounce of fresh thyme offers 50% of the RDI of vitamin C. Even if you only sprinkle a little on your meals at a time, you add some vitamin C to your day. Thyme is also beneficial for the respiratory system. 

Brussels Sprouts

When it comes to Brussels sprouts, people either love or hate them. They are like durian fruit in that way. They do, however, offer a diverse mix of nutrients, including vitamin C. One cup of cooked Brussels sprouts contains 107% of the RDI of vitamin C. Brussels sprouts also offer, fiber, protein, phosphorus, magnesium, iron, and vitamin B6. 

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Ah yes, the age-old debate between two of the most nutrient-dense leafy greens. Some say this feud dates back to the caveman’s first flex by fireside. In all seriousness, this superfood face-off is pure entertainment for health food enthusiasts. It’s also a way to settle the score between the two dark leafy greens. How does spinach stack up against the ruffled leaves of kale? This article aims to find out.

Both kale and spinach are super greens that contain a diverse mix of vitamins and minerals. If there’s one commonality between the two greens, it’s that health experts agree that they are both good for you. Back in the day, spinach was the green vegetable to be reckoned with. Popeye was notorious for emerging with fierce strength after consuming spinach. We wish it was fresh and not from a can, but we didn’t create the cartoon. Nowadays, kale is the popular kid in school, giving spinach a run for its money.

Why Should You Eat Leafy Greens?

Well, the correct answer is, “Because your mom said so.” Green vegetables, especially leafy green vegetables, offer powerful phytochemicals and antioxidants. Some of these antioxidants include carotenoid lutein, sulforphane, indole, and more. These work to support healthier vision, lower cholesterol levels, improve bone health, and work to fight cancerous cells. Additionally, leafy greens like kale and spinach are heart-healthy superfoods, working to naturally lower blood pressure levels. Lastly, they contain omega-3 fatty acids, which work to fight chronic inflammation in the body. 

The Tale Of The Tape

Kale

Kale belongs to the Brassica family, which includes collard greens, Brussels sprouts, cabbage, broccoli, and other cruciferous vegetables. Kale comes in many varieties, but the one that stands out is the one with vibrant, curly green leaves. According to several research studies, kale exhibited anti-cancer, anti-inflammatory, and antioxidant properties. The two primary antioxidants include beta-carotene and lutein. There are also 45 other flavonoids that work to protect the body from oxidative stress, which can accelerate the development of arthritis, chronic obstructive pulmonary disease, cataracts, and atherosclerosis. 

Several studies on kale found that it may lower the risk of five different types of cancer, including bladder, colon, ovarian, prostate, and breast cancers. The glucosinolates in kale, which break down into isothiocyanate, are responsible for the anti-cancer benefits. The smaller isothiocyanate compounds help inhibit carcinogenic activity in the body. Additionally, they help to promote natural detoxification for optimal toxin elimination. One cup of raw kale includes the following recommended daily intake (RDI) of these nutrients:

• Vitamin K (68% of the RDI)
• Vitamin A (6% of the RDI)
• Vitamin C (22% of the RDI)
• Calcium (4% of the RDI)
• Riboflavin (6% of the RDI)
• Magnesium (2% of the RDI)
• Folate (3% of the RDI)
• Vitamin B6 (2% of the RDI)
• Iron (2% of the RDI)
• Potassium (2% of the RDI)

Spinach

Spinach may not be as trendy as kale is now, but it packs a serious nutritional punch. On a base level, spinach contains more iron, folate, magnesium, vitamin A, and vitamin K. Spinach also has a much more mild flavor than kale, which makes it more appealing to people who aren’t as keen about leafy greens. Spinach belongs to the same family as beets, quinoa, and chard. Similar to kale, spinach exhibits powerful anti-cancer properties from the many carotenoids. Spinach also contains epoxyxanthophylls, which work to protect men against aggressive prostate cancer. They also help to reduce excessive inflammation. 

Zeaxanthin, beta-carotene, and lutein are other flavonoids in spinach. They can help with bone issues, cardiovascular troubles, and certain issues related to inflammation. Spinach also contains glycoglycerolipids, which are fat-related molecules that protect the digestive tract’s lining. While spinach may not save the digestive tract from the Western diet, spinach may offer some protection and nourishment. One cup of raw spinach includes the following RDI of these nutrients:

• Vitamin K (121% of the RDI)
• Vitamin A (16% of the RDI)
• Vitamin C (9% of the RDI)
• Calcium (2% of the RDI)
• Riboflavin (4% of the RDI)
• Magnesium (6% of the RDI)
• Folate (15% of the RDI)
• Vitamin B6 (3% of the RDI)
• Iron (5% of the RDI)
• Potassium (4% of the RDI)

Ultimately, spinach and kale are incredibly beneficial for your health. They both contain concentrations of beneficial nutrients and are great greens to include in your diet. 

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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If you need to improve the health of your gut, health experts always encourage you to eat more probiotics. These beneficial bacteria, which naturally occur in the gut, can improve immune function, optimize nutrient absorption, and increase cognitive function. Above all else, probiotics are necessary for optimal digestion.

When you include more probiotics in your diet, you can experience a wide range of health benefits. A review of several studies found that people who consumed probiotic-rich foods daily experienced a reduction in cholesterol levels and allergy symptoms. And the great thing about probiotics is that you don’t have to buy fancy supplements! In fact, most nutritionists advise against probiotic supplements and encourage the consumption of probiotic-rich foods, especially fermented foods. 

How Many Probiotic Foods Do You Consume?

There is no definitive answer because each person’s microbiome is unique. The general guideline is that people should consume a wide variety of fermented foods every day. The reason for this is because the process of fermentation promotes beneficial enzymes, nutrients, and species of healthy bacteria. Start consuming the following probiotic foods and your gut will thank you.

Sauerkraut

Sauerkraut is fermented cabbage and it contains more organic acids than probiotics. Why should you eat it? Well, those organic acids support the growth of good bacteria in the gut. Sauerkraut is also rich in lactobacillus, a natural lactic acid bacteria, and beneficial digestive enzymes. 

Kimchi

Kimchi is a staple side dish in Korean cuisine, and people make it with gochujang, a spicy paste made from fermented soybeans and salt. Bok choy, Napa cabbage, and a variety of garlic and peppers are the classic ingredients in kimchi. According to a 2014 study, daily kimchi consumption helped reduce the risk of constipation, obesity, and cancer. The same study also found that it improved brain and immune function. 

Natto

Most sushi restaurants serve natto sushi because it is very popular in Japanese cuisine. Natto is fermented soybean paste that contains Bacillus subtilis, a powerful probiotic that offers incredible support to the cardiovascular, digestive, and immune systems. Another reason to consume natto is because it contains nattokinase, an anti-inflammatory enzyme has been scientifically proven to prevent blood clotting. 

Kefir

Think of kefir as the more powerful, tangier cousin to yogurt. To make kefir, milk is seeded with kefir grains, which are actually tiny bundles of bacteria and yeast. Then you let the milk sit and it ferments into a tart drink that is rich in beneficial probiotics. Several studies found that drinking kefir reduced allergy symptoms and gastrointestinal distress. 

Miso

A lot of people are aware of miso soup, which is possible because of miso paste, a fermented paste of soybeans, rice, or barley. Miso paste is rich in colony forming units, making it an excellent source of naturally-occurring probiotics. You can add miso to salad dressings, marinades, or use it to make the classic miso soup.

Tempeh

This is another fermented soybean product, and it is commonly used as a meat substitute in vegan or vegetarian meals. You get tempeh by adding tempeh starter to soybeans and allowing it to ferment for one or two days. You can grill it, sauté it, bake it, and marinate it. 

Kombucha

There has been an uptick in kombucha sales in recent years, due to the gut-healing benefits that come with drinking it. That isn’t to say that kombucha is a new, revolutionary beverage; rather, it has been around for over 2,000 years, originating near Japan. The fermentation of black tea starts by using a symbiotic colony of bacteria and yeast (SCOBY). There are many flavors, which have a mildly sour taste because of the fermentation. Many reports claim that drinking kombucha regularly helps to increase energy levels, promote liver detoxification, and support digestive function.

Beet Kvass

This isn’t popular in the American diet, but people commonly drink it in Eastern Europe. It originated in Russia and used to have a similar fermentation process to beer, only kvass used stale rye bread in place of barley. Beet Kvass, however, uses beets as the starch source and whey to accelerate the lacto-fermentation process. The longer you let the beets ferment, the more the flavor develops. Beets already contain beneficial fiber that supports healthy digestion, and fermenting them only enhances these properties. 

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Gut health is one of the most popular topics in the health world at the moment. It’s safe to say that most of the American population needs to increase alkalinity and fix their gut, but where do you start? How do you increase beneficial gut bacteria? 

While it’s always recommended to make diet and lifestyle changes, there are other ways to promote healthy gut flora and improve digestion. A healthy digestive system can improve immune function, cognitive function, and your ability to have regular bowel movements. Implement the following strategies into your life to benefit your digestive system. 

Consume Soluble And Insoluble Fiber

Nutritionists or doctors always suggest that people include more fiber in their diet. A high-fiber diet does help to keep things moving through the digestive tract. This can help ward off digestive complications like constipation, hemorrhoids, or diverticulitis. The fiber recommendation is a little too general, though. You need to consume both soluble and insoluble fiber. The former draws in water to prevent watery stools, while the latter isn’t digested by the body and adds bulk to stools. Great sources of soluble fiber are oat bran, nuts, legumes, and seeds, and great sources of insoluble fiber are wheat bran, whole grains, and vegetables. 

Reduce Your Gluten Intake

Gluten didn’t used to be an issue, but wheat wasn’t hybridized or grown with genetically modified organisms a couple generations ago either. Nowadays, wheat has completely different proteins, which many people cannot tolerate. A lot of people develop inflamed or weakened gut lining after consuming gluten. There are many gluten-free alternatives, so try experimenting with them in your diet. 

Choose Probiotics

Probiotics are present in the digestive tract and they work to keep the body healthy, enhancing nutrient absorption and immune function. Probiotics may even help to break down lactose and remedy symptoms of irritable bowel syndrome (IBS). These beneficial bacteria can become overwhelmed by unhealthy foods and lifestyle choices, leading to the development of excess bad bacteria in the gut. Start consuming probiotics in the form of fermented vegetables, kombucha, kefir, sauerkraut, or miso on a daily basis. You also need to consume prebiotics to feed the probiotics. Great prebiotic foods include bananas, onions, legumes, oats, fruits, and a variety of whole grains. 

Hydrate With Water

The more water you drink, the healthier your digestive system will be. To the recommendation above, water helps maintain the balance of good and bad bacteria in the gut. It also works to clean out any built-up waste in the digestive tract. The ideal recommendation for optimal hydration is to drink half your body weight in ounces of water per day. If you weight 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Get More Sleep

This seems like an odd tip in regards to improving gut health, but the constant communication between the gut and the brain can affect your sleep. If your microbiome (the microorganisms that live in your digestive system) is out of balance, it cannot produce dopamine, serotonin, and GABA, all of which are neurotransmitters that regulate mood and sleep. When your gut isn’t healthy, your sleep can suffer. It’s difficult to get the amount of sleep we need, but it is a health priority!

Manage Stress

When you harbor a lot of stress, you can experience a variety of physical and emotional responses. From sleep troubles to more serious digestive disorders, stress can do a lot of damage to the body. Studies have shown that high cortisol levels can increase your risk of gut-related conditions, including IBS, GERD, and Crohn’s disease. There are numerous ways to reduces stress, but we recommend meditation, yoga, Tai Chi, frequent massages, breathing exercises, or walking in nature. 

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There’s nothing like a good old-fashioned sweat session, especially one that burns a lot of calories. Whether you ride a bike, go for a run, take a Zumba class, shadowbox, or engage in a high-intensity interval workout, it is necessary to fuel the body with nutritious foods to accelerate recovery time.

Many athletes and exercise enthusiasts make the mistake of not eating after they workout. Some don’t know what to eat, and others just eat to replenish calories that they burned. It’s easy to wolf down a sugar-laden, high-carb meal, but that does more harm than good. The quality of your post-workout fuel is of the utmost importance, especially if your goal is to lose weight.

Respect The Fuel Window

After you complete your workout, aim to consume food within 15-60 minutes. Your muscles are ready to receive fuel and begin repairing themselves before your next workout. To accelerate recovery, eat or drink your food within the first 30 minutes after completing your workout.

Get Out Of An Acidic State

When you exercise, the body produces acids, and it is your job to neutralize those acids with post-workout fuel. Failure to neutralize the acid forces the body to do it by using calcium from bones and nitrogen from muscles. Leafy greens, sprouted vegetables, and certain fruits help to alkalize the body. Try to avoid processed, animal-based protein powders because they are acid forming. Minimally processed plant-based protein powders are better options.

Replace Los Electrolytes

You lose electrolytes when you sweat, but you need to replenish them as soon as possible. Electrolytes are energy conductors that transmit electrical impulses throughout the body. Fruits, coconut water, dulse flakes, and sea salt all contain electrolytes.

5 Post-Workout Foods

Blueberries

These little antioxidant-rich superfoods are packed with fiber, vitamins, and protein. Since exercise causes mild oxidative stress, it is necessary to include antioxidant-rich foods in your post-workout meal. Blueberries help to accelerate muscle recovery time and they can be incorporated into many snacks or meals. Pair them with chia pudding, overnight oats, or green smoothies.

Sweet Potatoes

Carbohydrates help to repair muscle fibers that break down during exercise, especially strength training. Sweet potatoes are great sources of complex carbohydrates, which don’t spike your blood sugar like refined carbs do. They are also rich in tryptophan, which is an amino acid that counteracts cortisol, a common stress hormone. Additionally, sweet potatoes are rich in potassium, which is an important electrolyte that is often depleted post-workout.

Leafy Greens

Similar to blueberries, leafy green vegetables like kale, spinach, arugula, chard, collards, and watercress are rich in antioxidants, fiber, vitamins, and minerals. Leafy greens are also rich in iron, chlorophyll, B vitamins, and magnesium. They provide the body with protein that is easily absorbed. So when you need a lot of nutrients post-workout, a green smoothie is never a bad choice.

Lentils

Rich in protein and complex carbs, lentils are excellent post-workout foods. People typically have an easy time digesting them, which aids optimal nutrient absorption. Because lentils are rich in fiber, they are not good to eat before your workout. You can add lentils to a salad or combo them with your sweet potatoes.

Avocados

Avocados are excellent sources of healthy fats, but that’s not why they are on this list. They contain potassium, which helps to regulate fluid balance and electrical activity of the heart, and they are rich in magnesium, which accelerates muscle recovery. Additionally, avocados contain vitamins B6, C, and K, all of which help to reduce inflammation that is caused by exercise-induced stress. Pair your avocado with a green smoothie, salad, or chia pudding.

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