While we’re debating whether to get Starbucks or Dunkin’, millions of kids worldwide are literally wondering if they’ll eat today. Not like “ugh I’m starving” between lunch and dinner—but actual, real hunger. That’s the messed-up reality of food insecurity in 2024, and it’s getting worse, not better.
The Numbers Are Straight-Up Scary
Let’s talk facts that’ll make your TikTok doom-scrolling seem cheerful:
295 million people across 53 countries are experiencing acute hunger right now—that’s 13.7 million MORE than last year (source: Global Report on Food Crises 2024)
Almost 1 in 4 people (22.6%) in the most affected areas don’t have enough food—the fifth year in a row this number has stayed above 20%
38 million children under five are severely malnourished across 26 countries—that’s more than the entire population of Canada
Where It’s Hitting Hardest
The hunger situation is basically a disaster movie playing out in real time:
Gaza Strip: Children trapped in a war zone are literally starving while the world watches
Sudan: The first official famine of 2024 was declared here, with thousands of kids at risk of dying
Yemen: A years-long civil war has left children severely malnourished
Mali: Political instability + climate change = catastrophic childhood hunger
Haiti: Gang violence has made food distribution nearly impossible
Afghanistan: Economic collapse means families can’t afford basic food
Why This Is Happening (Spoiler: It’s Not Just Bad Luck)
The three biggest villains in this story:
Conflict (affecting 140 million people): War doesn’t just kill people directly—it destroys food systems and makes it impossible to farm or distribute food
Economic Disasters (affecting 59.4 million people): Inflation and currency crashes mean even when food exists, families can’t afford it—imagine if a loaf of bread suddenly cost $50
Climate Chaos (affecting 96 million people): El Niño brought extreme droughts AND floods that destroyed crops across Southern Africa, Southern Asia, and the Horn of Africa
The Child Tax: Why Kids Get Hit Hardest
When food gets scarce, children suffer first and worst:
Their developing bodies can’t handle malnutrition like adults can
Hunger during critical growth periods causes permanent damage (stunting)
Malnourished kids can’t focus in school, creating a cycle of poverty
In desperate situations, families may marry off daughters young or send children to work instead of school
What We Can Actually Do About It
In Your Home & Community:
Meal share: Cook an extra portion once a week for a family in need through apps or community fridges
School lunch debt: Ask your school if you can contribute to paying off lunch debt for kids who can’t afford meals
Food waste: The average American teen wastes 30% of their food—tracking and reducing this directly helps the planet
Learn to cook budget meals: Then teach others—basic cooking skills help stretch food dollars
Slightly Bigger Moves:
Start a fundraiser: Rally your friends to support orgs like World Food Programme or UNICEF that target child hunger
Volunteer at food banks: Most accept teen volunteers—bring friends and make it a regular thing
School garden: Propose starting one that donates produce to local food pantries
Advocate: Email your representatives about supporting international food aid and domestic nutrition programs
The Future Plot Twist
2025 is looking grim. Experts predict the biggest drop in humanitarian funding for food in the report’s history—right when it’s needed most.
But Gen Z is also the most globally aware and action-oriented generation yet. We have unprecedented power to share information, organize, and demand change. The question isn’t whether we CAN solve global hunger—it’s whether we choose to make it a priority.
Because honestly? No one should be going hungry in a world that produces enough food for everyone.
Sources: Global Report on Food Crises 2024, World Food Programme, UNICEF State of Food Security and Nutrition Report, FAO Early Warning Early Action Report
Let’s be real—protein has become the golden child of nutrients. Gym bros chug protein shakes like water, influencers hawk protein bars in every other post, and your mom’s probably asking if you’re “getting enough protein” while you inhale a pizza. But is all this protein hype actually necessary? Spoiler alert: probably not.
How Much Protein Do You Actually Need? (Way Less Than TikTok Says)
The American Academy of Pediatrics (AAP) drops some truth bombs about protein requirements:
Teens (14-18): Girls need ~46g daily, guys need ~52g
Young adults: Women need ~46g daily, men need ~56g
Let’s put that in perspective:
One chicken breast = ~31g
3 eggs = ~18g
Cup of Greek yogurt = ~20g
Scoop of typical protein powder = ~25g
So basically, you can hit your daily protein needs with ONE chicken breast and a yogurt. Yet the fitness industry is pushing 1g of protein per pound of bodyweight (that’s 150g for a 150lb person). Make it make sense!
Why We Should Chill With the Protein Obsession
1. You’re Already Getting Plenty (Seriously)
Most Americans are absolutely demolishing their protein requirements without even trying. Research from the Journal of Nutrition shows the average American consumes about TWICE the protein they need. You’re good, fam.
2. More Protein ≠ More Gains After a Point
Science has entered the chat: A 2018 study in the British Journal of Sports Medicine found that muscle protein synthesis (fancy talk for “making gains”) maxes out at about 0.4g/kg/meal, with a total daily intake of 1.6g/kg for most active people. Beyond that? Your expensive protein powder is basically just expensive pee.
3. Your Wallet is Suffering
A diet centered around meat, protein supplements, and protein-enhanced products is expensive AF. A tub of whey protein can run you $30-60, while beans and lentils cost a few bucks for multiple meals worth of protein.
4. Planet Earth is Not a Fan
The environmental impact of our protein obsession is lowkey terrifying:
Producing 100g of beef protein = ~50kg of greenhouse gases
Producing 100g of bean protein = ~2kg of greenhouse gases
Your steak habit has a side of climate change.
Not All Proteins Are Built the Same
Complete vs. Incomplete: The Lowdown
Complete proteins have all nine essential amino acids your body can’t make on its own. Sources include:
Animal products (meat, dairy, eggs)
Some plant all-stars: soy, quinoa, and buckwheat
Incomplete proteins are missing one or more essential amino acids:
Most plant proteins like beans, nuts, and grains
But here’s the hack: Mix different plant proteins throughout the day and you’re solid
Is Animal Protein Superior? Not Really
While animal proteins typically score higher on digestion and amino acid profiles, research from the American Journal of Clinical Nutrition shows you can crush your protein goals with plant-based sources too. The key is variety—no need to pound chicken breasts 24/7.
Protein-Rich Foods That Don’t Require a Dead Animal
Plant Powerhouses
Lentils: 18g per cup (and dirt cheap)
Edamame: 17g per cup (order extra at sushi)
Black beans: 15g per cup (burrito bowl, anyone?)
Tofu: 10g per 3.5oz (way more versatile than people think)
Peanut butter: 8g per 2 tablespoons (straight from the jar at 2am, we’ve all been there)
Animal Sources Without the Meat
Greek yogurt: 15-20g per cup
Cottage cheese: 14g per 1/2 cup (not just for grandparents)
Eggs: 6g each (the ultimate hangover food)
Why Protein Shouldn’t Be Your Whole Personality
1. Nutrient FOMO is Real
When you’re hyper-focused on protein, you might ghost other crucial nutrients. A 2023 American Journal of Clinical Nutrition study found high-protein diet followers often skimp on fiber, vitamin C, potassium, and other stuff your body actually needs.
2. Your Kidneys Would Like a Word
Your kidneys process the waste from protein metabolism. While healthy kidneys can handle higher protein loads, constantly making them work overtime might not be the move.
3. Balance is Less Boring
Obsessing over macros takes the joy out of food. Remember when you ate because something tasted good, not because it fit your protein target?
What Actually Matters (According to Science, Not Influencers)
The AAP and nutrition researchers recommend:
Variety > quantity – Different protein sources provide different benefits
Whole foods > supplements – Your body processes real food better than powders
Include plant proteins – They come with fiber and other good stuff
Quality over quantity – Better amino acid profiles mean more efficient protein use
Listen to your body – It’s smarter than that fitness dude selling protein powder on Instagram
The Bottom Line
Protein is important—no one’s denying that. But the current protein hysteria is more marketing than science. Most of us are already getting plenty without counting every gram or chugging shakes.
Instead of protein-loading, focus on eating a variety of foods, including different protein sources. Your body, wallet, and planet will thank you. And maybe, just maybe, you can stop making protein your entire personality.
As they say in the nutrition world: Eat food. Not too much. Mostly plants. And chill with the protein obsession.
Look, we’ve all demolished a bag of neon-colored candy or chugged a bright blue sports drink without thinking twice about why it looks like it could glow in the dark. But here’s the tea: those artificial food dyes that make your snacks Instagram-worthy are finally getting the boot—and there’s legit science behind why that’s probably a good thing.
The Great Dye Purge of 2026
So apparently the U.S. is finally catching up to what Europe figured out years ago: those artificial rainbow makers in our food might be bad news. Health Secretary Robert F. Kennedy Jr. just dropped a bombshell that eight artificial dyes will be kicked to the curb by the end of 2026.
The soon-to-be-banned squad includes:
FD&C Blue No. 1 (that blue raspberry flavor that exists nowhere in nature)
FD&C Blue No. 2 (chilling in your blue candy and sports drinks)
FD&C Green No. 3 (making your mint ice cream look extra minty)
FD&C Red No. 40 (literally EVERYWHERE—cereals, candy, drinks)
FD&C Yellow No. 5 (aka Tartrazine, in your Mountain Dew and mac & cheese)
FD&C Yellow No. 6 (making your cheese puffs radioactive orange)
Orange B (hanging out in hot dog casings—yum?)
Citrus Red No. 2 (literally just sprayed on oranges to make them look…more orange)
But Why Though? The Science Tea
Brain Zaps for Kids
This isn’t just some crunchy granola panic—there’s actual research behind this move:
California’s Environmental Protection Agency dropped a study in 2021 showing these dyes can trigger hyperactivity and attention problems in some kids. We’re talking full-on behavioral changes from eating colorful snacks.
A massive meta-analysis published in the Journal of the American Academy of Child & Adolescent Psychiatry looked at 25 different studies and found that artificial food colors increased hyperactive behavior in kids by about 10%.
The Southampton Study in the UK found that mixtures of certain dyes with sodium benzoate preservative increased hyperactivity in kids regardless of whether they had ADHD diagnoses or not. This study was so compelling it basically forced the EU’s hand.
Cancer Concerns Entered the Chat
It’s not just about kids bouncing off walls:
Red 3 (Erythrosine) was partially banned in 1990 after the FDA found it caused thyroid tumors in rats, but somehow stayed legal in specific foods and meds.
Yellow 5 and Yellow 6 have been linked to adrenal and testicular tumors in animal studies, according to research published in the International Journal of Occupational and Environmental Health.
A 2022 report from the California Office of Environmental Health Hazard Assessment identified Red 40, Yellow 5, and Yellow 6 as containing benzidene-like compounds, which are potential carcinogens.
Europe Was Like “We’re Out” Years Ago
While America’s been dumping rainbow chemicals in our food, Europe looked at the same research and said “nah, we’re good”:
The European Food Safety Authority (EFSA) requires warning labels on foods containing six artificial dyes stating they “may have an adverse effect on activity and attention in children” since 2010.
A study from the Lancet prompted the UK to push companies to voluntarily remove artificial dyes from most foods over a decade ago.
In 2021, the European Union banned titanium dioxide (a white food coloring) after the EFSA could no longer confirm it was safe.
The Chemical Cocktail in Your Snacks
These aren’t just simple color drops—they’re complex chemicals synthesized from petroleum byproducts. Let’s break down what’s actually in this stuff:
Red 40 (Allura Red)
Made from petroleum distillates or coal tars
Chemical formula: C18H14N2Na2O8S2
Found in: fruit-flavored snacks, cereals, sports drinks, cough syrups
Yellow 5 (Tartrazine)
Contains benzene rings, which are associated with carcinogens
Chemical formula: C16H9N4Na3O9S2
Found in: Mountain Dew, pickles, certain chips, boxed mac & cheese
Blue 1 (Brilliant Blue)
Contains triphenylmethane which can cause allergic reactions
Chemical formula: C37H34N2Na2O9S3
Found in: blue raspberry slushies, certain candies, blue sports drinks
The Industry is Shook
Food giants are low-key freaking out about reformulating their iconic products:
In 2023, Mars Wrigley spent over $5 million reformulating Skittles in the UK to use natural colorings while keeping the same vibrant look.
According to the International Food Information Council, replacing artificial dyes with natural alternatives currently costs 10-15 times more.
When Kraft removed artificial dyes from its mac & cheese in 2016, they secretly did it without telling consumers for three months before announcing it—and literally no one noticed the difference.
What This Actually Means For Your Snack Game
Here’s how this will actually affect your life:
Your favorites might look different – Food companies will replace artificial dyes with natural alternatives like spirulina (blue), beet juice (red), turmeric (yellow), and annatto (orange).
Some products might cost more – Natural colors are more expensive and less stable, so companies might upcharge while they figure out new formulations.
Don’t expect immediate changes – Companies have until the end of 2026 to phase these out, so they’ll gradually reformulate products rather than pulling them immediately.
European versions might slap harder – If you’ve ever had European Fanta and wondered why it tastes better, it’s partly because they’ve been using fruit and vegetable extracts for color instead of chemicals.
How to Spot These Dyes Until They’re Gone
Until 2026, you’ll still be eating these dyes unless you actively avoid them. Here’s how to check:
Always read ingredient lists (they’ll be listed by their full names or numbers)
Look for products labeled “no artificial colors” or “naturally colored”
Remember that nearly all super brightly colored processed foods contain these dyes
Check your meds too—many liquid medications and pills use these same dyes
The Bottom Line
The research is pretty clear that these petroleum-based rainbow makers aren’t doing us any favors, especially for kids. While one blue slushie isn’t going to immediately harm you, the cumulative effect of consuming these chemicals regularly might not be worth the aesthetic.
The good news? This ban is finally catching America up to international standards that have been protecting consumers elsewhere for years. And from countries that have already made the switch, we know that Sour Patch Kids can still be sour and candy can still be colorful without synthetic dyes.
Your Insta-worthy food pics might look slightly different in 2027, but your body (and your hyperactive little cousin) will probably thank you.
BREAKING: The FDA just canceled Red #3, but that’s just the start of this colorful tea! 👀
The Red #3 Tea ❌
Over 2,000 products affected in the US
Europe banned it in 1994 (we’re so late!)
Already banned in Japan, China, UK, Australia & New Zealand
Products Getting a Makeover:
Brach’s candy corn (Halloween crisis!)
Valentine’s conversation hearts
Ring Pops & Pez
Some ice creams (bye, Neapolitan!)
Nerds Bomb Pops
Even fake bacon bits!
But Wait… There’s More Colors to Watch! 🚦
Yellow #5 (Tartrazine)
Found in: Mountain Dew, cheesy snacks
Drama: Makes some kids super hyper
Banned in Norway and Austria!
Red #40 (Allura Red)
In 2,500+ products (most used dye!)
2021 Study Shows: Affects 73% of sensitive kids’ attention
Found in: Doritos, Skittles, strawberry milk
Blue #1 (Brilliant Blue)
Made from PETROLEUM (yes, like car fuel!)
Found in: Sports drinks, cereal
Side effects: Headaches, nausea, allergies
Yellow #6 (Sunset Yellow)
Found in: Mac & cheese, orange sodas
2023 AAP Study: Triggers asthma in some kids
Affects up to 8% of ADHD kids
The Stats Are WILD! 📊 UCSF 2023 Study Spills:
Kids eat 2-7x more artificial dyes than in 1970s
64% of parents noticed behavior changes
ADHD symptoms jumped 50% in sensitive kids
How to Spot the Sus Stuff 🔍 Look for:
“Lake” colors
“FD&C” + color + number
“Artificial Color”
Any numbered dye
Natural Alternatives That Still Look Cute! 🌈
Beets = red
Turmeric = yellow
Spirulina = blue
Carrot juice = orange
What Should You Do? 💁♀️
Check those labels!
If it’s giving artificially bright vibes, maybe skip it
Remember: These dyed foods usually come with extra sugar anyway
Sources Keeping It Real:
FDA Food Additive Reports (2023)
CDC Children’s Health Studies (2022-2023)
American Academy of Pediatrics
UC San Francisco Studies
Environmental Working Group
The Bottom Line? Your fave snacks are getting a healthy makeover! Companies are already working on natural alternatives, so your Insta-worthy treats will still look cute – just without the side of sus chemicals!
It is summer and your body sweats out electrolytes. Electrolytes are minerals in the body that carry an electric charge and play a crucial role in various bodily functions. Electrolytes help maintain fluid balance, regulate nerve and muscle function, and contribute to various biochemical reactions in the body. They are particularly important during exercise or in hot weather when electrolyte loss through sweat can occur. An effective electrolyte solution typically contains:
Chloride: 500-700 mg per liter. It helps maintain fluid balance and plays a role in digestion.
Sodium: 500-700 mg per liter. It is needed to regulate water balance, nerve function, and muscle contraction.
Potassium: 200-300 mg per liter. It is important for heart function, muscle contraction, and nerve transmission.
Magnesium: 50-100 mg per liter. It supports muscle and nerve function, regulates blood sugar levels, and promotes heart health.
Calcium: 50-100 mg per liter. It is vital for bone health, muscle function, and nerve transmission.
Photo by Susanne Jutzeler, suju-foto on Pexels.com
Common Mistakes in Electrolytes
Too much sugar: Many commercial sports drinks contain high amounts of sugar, which can negate the benefits of electrolytes and contribute to dehydration.
Imbalanced electrolyte ratios: Some homemade electrolyte solutions may not have the correct balance of electrolytes, which can be ineffective or even harmful.
Lack of hydration: Electrolytes work best when consumed with adequate water. Failing to drink enough water alongside electrolytes can lead to imbalances.
Creating an Effective Electrolyte Solution at Home
To make an effective electrolyte solution at home:
Ingredients: Use ingredients like salt (sodium chloride), potassium chloride (found in salt substitutes or from sources like coconut water), calcium chloride (found in some mineral waters), and magnesium sulfate (Epsom salt).
Recipe: A simple recipe could include:
1 liter of water or coconut water1/4 teaspoon of salt (sodium chloride)1/4 teaspoon of baking soda (sodium bicarbonate)2 tablespoons of sugar or honey (for energy, optional)Juice of half a lemon (for flavor and potassium)
Adjust the amounts based on individual needs and taste preferences, but be mindful not to exceed safe limits for each electrolyte.
Mixing: Dissolve the ingredients thoroughly in water. Ensure everything is well mixed before consuming.
Usage: Drink this electrolyte solution during or after vigorous exercise, in hot weather, or when recovering from illness to replenish electrolytes lost through sweat or other means.
Always consult with a healthcare provider if you have specific health conditions or concerns about electrolyte balance. The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Many children have poor diets or dietary restrictions, which can cause nutrient deficiencies. Supplements can help fill these gaps and support proper growth and development. For instance, children with food allergies, absorption issues, or vegetarian/vegan diets might need supplements like iron, vitamin B12, or omega-3s. Vitamin C, zinc, and probiotics can boost a child’s immune system, especially during cold and flu season. Deficiencies in vitamin D and iron can also be common due to limited sun exposure or rapid growth, and supplements can help prevent these.
However, children who eat a balanced diet may not need supplements, and too much of certain vitamins and minerals can be harmful. The supplement industry is not as strictly regulated as medications, so some products may have impurities or incorrect dosages. Supplements can interact with medications, reducing their effectiveness or causing side effects. Even natural supplements can have side effects, especially if taken in excess or by children with certain medical conditions.
Therefore, please consult a pediatrician or qualified healthcare provider before giving supplements to a child. They can assess the child’s specific needs, diet, and medical history to determine if supplements are necessary and recommend appropriate dosages.
Commonly recommended supplements for kids include multivitamins, vitamin D, omega-3 fish oil, probiotics, vitamin C, calcium, iron, and zinc. Some people also use herbs like chamomile, elderberry, ginger, and turmeric, but these should be considered only after consulting a healthcare provider.
Avoid giving supplements if the child is getting adequate nutrition from a balanced diet, has an underlying medical condition without consulting a doctor, in excessive amounts, if they are taking medications that might interact with the supplements, in place of proper medical treatment, or within two hours of taking antibiotics or other medications.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Breast milk has a unique and dynamic composition tailored for human infants, while infant formula aims to mimic but cannot replicate the exact complexity of breast milk. It provides antibodies, live cells, and enzymes that support the infant’s immune system and digestion, which are absent in infant formula.
AAP and the Academy of Nutrition and Dietetics, recommend babies be fed exclusively with breast milk for the first six months. Breast milk’s unique antibodies help protect infants from numerous illnesses and diseases. Breastfeeding also helps reduce a nursing mother’s risk of diabetes, breast and ovarian cancers and post-partum depression.
Breastfeeding has both environmental and economic benefits since it eliminates the cost and waste associated with formula production and plastic bottles. Depending on the formula brand, breastfeeding also may save your family $1,000 to $4,000 per year.
Breastfeeding Rates in the United States (2019 CDC Data):
84.1% of infants started breastfeeding
58.3% were still breastfeeding at 6 months
35.3% were still breastfeeding at 12 months
46.9% of infants were exclusively breastfed through 3 months
25.6% were exclusively breastfed through 6 months
90.3% of infants born to Hispanic mothers started breastfeeding
73.6% of infants born to non-Hispanic Black mothers started breastfeeding
Breastfeeding offers numerous benefits for both the mother and the child, but it also comes with some potential challenges or pitfalls.
Benefits for the Child:
Nutritional Value: Breast milk is considered the ideal source of nutrition for infants. According to the World Health Organization (WHO), breast milk contains all the nutrients an infant needs in the first six months of life, including antibodies that help protect against infections and diseases.
Cognitive Development: Several studies have linked breastfeeding to higher cognitive development in children. A study published in the journal Pediatrics found that children who were breastfed scored higher on intelligence tests than those who were not breastfed (Kramer et al., 2008).
Protection against Illnesses: Breastfed infants have a lower risk of developing various illnesses, including ear infections, respiratory infections, and gastrointestinal infections, according to the American Academy of Pediatrics (AAP).
Benefits for the Mother:
Postpartum Weight Loss: Breastfeeding can help mothers lose the weight gained during pregnancy more quickly. According to a study published in the International Breastfeeding Journal, exclusive breastfeeding for six months was associated with a significant decrease in postpartum weight retention (Jarlenski et al., 2014).
Reduced Risk of Certain Cancers: Breastfeeding has been associated with a reduced risk of breast and ovarian cancers in women. A meta-analysis published in the Annals of Oncology found that women who breastfed had a lower risk of developing breast cancer compared to those who did not breastfeed (Collaborative Group on Hormonal Factors in Breast Cancer, 2002).
Emotional Bonding: Breastfeeding promotes a strong emotional bond between the mother and the child, which can have long-lasting positive effects on the child’s emotional and social development (AAP).
Pitfalls for the Child:
Potential Nutrient Deficiencies: If the mother’s diet is inadequate or if the child has certain medical conditions, breast milk alone may not provide sufficient nutrients, especially after the first six months (AAP).
Risk of Exposure to Contaminants: Breast milk can contain environmental contaminants, such as pesticides or heavy metals, if the mother is exposed to them (WHO, 2020).
Potential Risk of Jaundice: Breastfed infants have a slightly higher risk of developing jaundice, a condition characterized by yellowing of the skin and eyes, due to the higher levels of bilirubin in breast milk (AAP).
Pitfalls for the Mother:
Discomfort and Pain: Many mothers experience challenges such as sore nipples, engorgement, and mastitis during breastfeeding, which can be painful and discourage them from continuing (NHS, 2020).
Sleep Deprivation: Breastfeeding can be demanding, especially during the early months, as the mother may need to wake up frequently to feed the baby, leading to sleep deprivation and fatigue.
Social Stigma: Despite efforts to promote breastfeeding, some mothers may face societal stigma or lack of support, making it difficult for them to breastfeed in public or maintain their breastfeeding routine.
The third trimester of pregnancy is a great time to learn about breastfeeding, so you can be informed and confident when the baby is born.
Take a breastfeeding class. Check availability at your hospital, doctor’s office or Women, Infants and Children (WIC) clinic. Learn about community resources such as lactation consultants, so you’ll know where to go with questions or concerns.
Read about it. Check out books and pamphlets from the clinic, hospital or library. The more you know, the more relaxed you’ll be in your new role as a breastfeeding mom.
Prepare your home. Find a comfortable chair with good arm and back support. If you are comfortable and well supported, it will be easier to hold and nurse your baby.
Tell everyone about your plans to breastfeed. Let your family, friends, doctor, hospital nurses and pediatrician know your plan to give only breast milk to your baby and that you’ll need their support.
Talk with your employer. Many businesses are required to allow nursing mothers time and a private space, other than a bathroom, to express their breast milk for the first year after pregnancy.
It’s important to note that the benefits of breastfeeding generally outweigh the potential pitfalls, and many of the challenges can be addressed with proper support, education, and guidance from healthcare professionals.
American Academy of Pediatrics (AAP). (2012). Breastfeeding and the use of human milk. Pediatrics, 129(3), e827-e841.
Kramer, M. S., et al. (2008). Breastfeeding and child cognitive development: new evidence from a large randomized trial. Archives of General Psychiatry, 65(5), 578-584.
Jarlenski, M. P., et al. (2014). Breastfeeding and weight loss among women. International Breastfeeding Journal, 9(1), 1-9.
Collaborative Group on Hormonal Factors in Breast Cancer. (2002). Breast cancer and breastfeeding: collaborative reanalysis of individual data from 47 epidemiological studies in 30 countries, including 50302 women with breast cancer and 96973 women without the disease. Lancet, 360(9328), 187-195.
Ultra-processed foods are foods that have undergone significant industrial processing and contain many added ingredients, such as preservatives, flavorings, colorings, and other additives. These foods are often designed to be convenient, shelf-stable, and highly palatable.
A study published in the BMJ in 2019 found that higher consumption of ultra-processed foods was associated with an increased risk of cardiovascular disease, coronary heart disease, and cerebrovascular disorders.
A 2022 study in the American Journal of Preventive Medicine found that higher consumption of ultra-processed foods was linked to an increased risk of developing inflammatory bowel disease (IBD), such as Crohn’s disease and ulcerative colitis.
A study published in JAMA Pediatrics in 2021 found that children and adolescents who consumed more ultra-processed foods had higher levels of childhood obesity, higher blood pressure, and higher cholesterol levels.
A 2022 study in the journal Nutrients found that higher consumption of ultra-processed foods was associated with an increased risk of developing type 2 diabetes.
Worst kinds of ultra-processed foods:
Processed meats (e.g., hot dogs, sausages, deli meats)
Sweetened beverages (e.g., sodas, energy drinks, fruit drinks)
Homemade meals and snacks using whole, unprocessed ingredients
If consuming ultra-processed foods, choose options with fewer added sugars, sodium, and unhealthy fats, and fewer additives and preservatives.
Short-term effects of consuming ultra-processed foods:
Rapid spikes and drops in blood sugar levels
Increased hunger and overeating due to high palatability and lack of satiety
Potential digestive issues due to lack of fiber and high fat/salt content
Long-term effects of consuming ultra-processed foods:
Increased risk of obesity, type 2 diabetes, and metabolic disorders
Higher rates of cardiovascular disease and certain types of cancer
Nutrient deficiencies due to lack of essential vitamins, minerals, and fiber
Potential negative impact on gut health and microbiome
Effects on growing kids:
Childhood obesity and related health issues
Increased risk of developing chronic diseases later in life
Potential impact on growth, development, and cognitive function
Establishing unhealthy eating habits that can persist into adulthood
How should ultra-processed foods be consumed? While it’s best to limit the consumption of ultra-processed foods as much as possible, especially for growing children, they can be consumed in moderation as part of an overall balanced diet. Here are some recommendations:
Read nutrition labels carefully and choose options with fewer additives and preservatives.
Prioritize whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins.
Treat ultra-processed foods as occasional treats or indulgences, not staple foods.
Encourage children to develop a taste for nutritious, whole foods from an early age.
Involve children in meal planning and preparation to educate them about healthy food choices.
Model healthy eating habits and behaviors as parents and caregivers.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Once upon a time, in the land of the free and the home of the brave, the people of America decided to embrace a new national pastime: getting as big as possible! Yep, you heard it right, folks. The good ol’ U.S. of A. now holds the title for the highest rate of obesity in the developed world. Forget baseball and apple pie, it’s all about super-sized portions and couch surfing!
According to the experts, a whopping 38.4% of American adults are officially considered obese as of December 2023. That’s a 6% increase since 2019, before the COVID-19 pandemic gave everyone an excuse to let their waistlines expand faster than a hot air balloon.
But wait, there’s more! The annual medical cost of treating this epidemic of extra weight is a staggering $173 billion. That’s a lot of cheeseburgers and fries, folks!
Now, you might think that the folks living in the big city would be the ones packing on the pounds, but nope, it’s actually the folks in the South and Midwest who are leading the charge. Looks like country fried steak and gravy are just too delicious to resist.
But it’s not all bad news. Turns out, the more educated you are, the less likely you are to be a member of the “super-size me” club. So, if you want to stay slim and trim, better hit the books instead of the buffet.
And let’s not forget the little ones. Yep, even the kids are getting in on the action, with 1 in 5 children and teens being classified as obese. Looks like those Happy Meal toys are just too tempting to resist.
So, there you have it, folks. America’s love affair with all things big and round is only getting stronger. But don’t worry, there’s still time to turn it all around. Just put down the cheeseburger, lace up those running shoes, and get ready to join the “skinny jeans” club. After all, who needs a badge of honor when you can have a badge of self-control?
Ah, the mysteries of the extra pounds! It turns out, it’s not just about shoving too many cheeseburgers down your gullet. Nope, there’s a whole host of sneaky culprits behind this waistline-expanding epidemic.
First, let’s talk about those pesky habits of ours. Turns out, if we don’t get enough shut-eye and move our bodies like hyperactive squirrels, our waistlines tend to, well, expand. Who knew?
But wait, there’s more! Some illnesses, like Cushing’s disease, can make us pack on the pounds faster than a sumo wrestler at a buffet. And don’t even get me started on those tricky drugs, like steroids and antidepressants – they’re like the weight gain ninjas, sneaking up on us when we least expect it.
And let’s not forget the role that our environment plays in this whole thing. Yep, even the places we hang out, like daycares, schools, and our neighborhoods, can influence how much we eat and how much we move. It’s like the world is conspiring against our svelte dreams!
But fear not, my friends! There’s hope yet. All we gotta do is start eating a rainbow of veggies and fruits, swap out those fatty and sugary treats for some lean protein and whole grains, and make sure we’re getting our daily dose of physical activity. And for the love of all things holy, let’s make sure we’re getting enough shut-eye!
So, let’s put on our thinking caps, get creative in the kitchen, and maybe incorporate a few more jumping jacks into our daily routines.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Omega-3 fatty acids: essential for brain and eye health, may help with conditions such as ADHD and depression.
Probiotics: support digestive health, immune system, and may improve symptoms of conditions such as autism and allergies.
Vitamin D: important for bone health, helps the body absorb calcium and may improve symptoms of conditions such as asthma and type 1 diabetes.
Magnesium: helps regulate muscle and nerve function, supports heart health and may help with conditions such as migraines and ADHD.
Zinc: important for immune system health, wound healing, and may improve symptoms of conditions such as ADHD and depression.
Iron: essential for oxygen transport, red blood cell production, and may help with conditions such as anemia and fatigue.
Vitamin B12: important for red blood cell production, nerve function, and may improve symptoms of conditions such as ADHD and depression.
Ginkgo Biloba: used to improve memory and concentration, and may help with conditions such as ADHD and depression.
Ashwagandha: an adaptogenic herb used to reduce stress, improve focus and may help with conditions such as ADHD and anxiety.
Turmeric: has anti-inflammatory properties, used to support joint health and may help with conditions such as arthritis and Crohn’s disease.
Echinacea: supports immune system health and may help with conditions such as allergies and asthma.
Milk Thistle: supports liver health, detoxification and may help with conditions such as hepatitis and cirrhosis.
Licorice Root: has anti-inflammatory properties, used to soothe digestive issues and may help with conditions such as ulcerative colitis and Crohn’s disease.
Ginseng: used to improve energy, endurance and may help with conditions such as fatigue and depression.
St. John’s Wort: used to improve mood and relieve mild depression, and may help with conditions such as anxiety and ADHD.
It’s important to note that these supplements and herbs may have potential side effects and may interact with other medications. Always consult a healthcare professional before giving any supplements or herbs to a child.
Additionally, not all supplements and herbs are suitable for all children and the appropriate dosages may vary based on age, weight, and the specific condition. It’s important to speak to a doctor to determine the best course of treatment for your child.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
We live in a world of marketing…. from “incredible edible egg” commercials to “beef, its what for dinner” ads. Just like the fast food industry, the meat and dairy industry have brainwashed you in believing that all children need meat for growing up.
A study of almost 9,000 children by St. Michael’s Hospital of Unity Health Toronto revealed that those who eat a vegetarian diet had similar measures of growth and nutrition compared to kid’s who eat meat. The study was published on May 2, 2022, in the journal Pediatrics .
The findings come as a shift to consuming a plant-based diet accelerates in Canada. In 2019, updates to Canada’s Food Guide urged Canadians to embrace plant-based proteins, such as beans, nuts, and tofu, instead of meat.
Researchers found children who had a vegetarian diet had similar mean body mass index (BMI), height, iron, vitamin D, and cholesterol levels compared to those who consumed meat.
Takeaway: Don’t regret not giving meat to your children. They will grow just fine.
Source: Internet, CDC, Medical News & Others
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
In Iceland, there is no McDonald’s since October 31, 2009. They hate fast food culture. The last snack sold by the franchise has been on display in a museum since then.
The Kicker: Do you know of any food that doesn’t rot or grow fungus in 13 years? Well behold the preservative laden fast food! If it doesn’t rot, it is NOT food. Beware of what you feed your child!
Protein is one of the most important nutrient that a body needs. Proteins are needed to build muscles, hormones, bones and blood too. They help in repairing tissues present in the body. Hence, it is important to have diet rich in protein.
How much daily protein does a child really need growing up?
The Problem
The amount of protein needed is very easily achieved with a normal diet. But the meat and poultry industry has used a number of successful marketing campaigns to trick you into believing that
your child is not getting enough protein, and
that a child needs meat in his/her diet to grow up healthy.
Remember the commercials for the “incredible, edible egg”? or “Beef – It’s what for dinner?”, or “Chicken – a white meat?”
We are being systematically programmed to consume more meat for the benefit of the meat industry.
Furthermore, meat accounts for nearly 60% of all greenhouse gases from food production. If you care about climate change and Mother Earth and the future that we leave for our kids, think long and hard about the food that you consume.
The Reality
See, how easy it is to add 15 grams of plant based protein in your diet?
Plant based Protein
Tofu – Containing 8.08g of protein per 100g, tofu is a source of minerals, including calcium, magnesium, and iron.
Edamame beans are whole, bright green, immature soybeans. Grocery stores typically sell them frozen for people to steam and add to stir-fries, soups, or salads. One cup of edamame beans contains 18.4g of protein and all the essential amino acids. Additionally, they are a good source of calcium, magnesium, and vitamin K.
Lentils are a popular protein choice for people eating a plant-based diet, with one cup of cooked lentils providing 17.9g of protein.
Chickpeas or garbanzo beans are a versatile and tasty source of plant-based protein. A 253g can of chickpeas contains 17.8g of protein. In addition, chickpeas are a low-fat, high-fiber food providing a good source of calcium and magnesium.
A 50g serving of rolled oats contains 7g of protein. Furthermore, someone can increase the protein content of breakfast oatmeal by adding chopped nuts and seeds.
Hemp seeds are rich in protein and omega-3 fatty acids. Three tablespoons of hulled hemp seeds provide 9.48g of protein.
The meat industry is the enormous corporate system that commercializes animals as meat and other by-products. Animals like cows, chickens, pigs, and turkeys aren’t viewed as sentient creatures with lives to live, but as breasts, legs, thighs, flanks, and short loins.
From dairy cows to farmed chickens, these animals face cruel lives from birth and often die long before they would in their natural environments. If you’ve never visited a factory farm, you might be shocked at what the housing conditions for animals look like. Smaller animals are kept in tiny cages or grouped together in pens so tightly they can’t move. Many go lame and fall down because they’re fed too many calories, and the larger animals stand in stalls or pens where they can’t move around or even lie down comfortably.
Factory farmed animals have no say in their fate. They can’t fight for themselves or stop the cruel process. Learn more here.
Animals deserve Love and Respect. If dogs, cats, rabbits, hamsters, and guinea pigs are deserving of our love and respect, then so too are hogs, bulls, buffalo, and other animals that die at the hands of humans. Numerous philosophers, humanists, and even economists have opined about the ability of money to distort our morals and corrupt our decisions. The meat industry is a prime example.
The Takeaway
We simply follow the lifestyles our parents and grandparents before them led and never questioning the validity of their choices. It is time to be a conscious consumer and do better for our child and the planet that they will inherit from us.
Experts advise that someone eating a plant-based diet can meet their protein requirements by ensuring they consume a variety of healthy foods.
Curtail and substitute meat with plant based protein.
Become part of the animal rights movement and donate your money, time, or resources to these organizations. They need your help.
Source: Internet, CDC, Medical News & Others
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
*1. Ajeerne Bhojanam Visham* _If previously taken Lunch is not digested, taking Dinner will be equivalent to taking Poison. Hunger is one signal that the previous food is digested.
*2. Ardharogahari Nidhraa* _Proper sleep cures half of the diseases.
*3. Mudhgadhaali Gadhavyaali* _Of all the Pulses, Green grams are the best. It boosts Immunity. Other Pulses all have one or the other side effects.
*4. Bagnaasthi Sandhaanakaro Rasonaha* _Garlic even joins broken Bones.
*5. Athi Sarvathra Varjayeth* _Anything consumed in Excess, just because it tastes good, is not good for Health. Practice moderation.
*6. Naasthimoolam Anoushadham* _There is No Vegetable that has no medicinal benefit to the body.
*7. Na Vaidhyaha Prabhuraayushaha* _No Doctor is Lord of our Longevity. Doctors have limitations.
*9. Vyayaamascha Sanaihi Sanaihi* _Do any Exercise slowly. Speedy exercise is not necessarily good._
*10. Ajavath charvanam Kuryaath* _Chew your Food like a Goat. _Never Swallow food in a hurry. _Saliva aids first in digestion.
*11. Snaanam Naama Manahprasaadhanakaram Dhuswapna Vidhwasanam* _Bath removes Depression. It drives away Bad Dreams.
*12. Na Snaanam Aachareth Bhukthvaa* _Never take Bath immediately after taking Food Digestion is affected.
*13. Naasthi Meghasamam Thoyam* _No water matches Rainwater in purity.
*14. Ajeerne Bheshajam Vaari* _Indigestion can be addressed by taking plain water.
*15. Sarvathra Noothanam Sastham Sevakaanne Puraathanam* _Always prefer things that are Fresh.
*16. Nithyam Sarvaa Rasaabhyaasaha* _Take complete Food that has all tastes viz: Salt, Sweet, Bitter, Sour, Astringent and Pungent).
*17. Jataram Poorayedhardham Annahi* _Fill your Stomach half with Solids, a quarter with Water and rest leave it empty.
*18. Bhukthvopa Visathasthandraa* _Never sit idle after taking Food. Walk for at least half an hour.
*19. Kshuth Saadhuthaam Janayathi* _Hunger increases the taste of food. _In other words, eat only when hungry.
*20. Chinthaa Jaraanaam Manushyaanaam* _Worrying speeds up ageing.
*21. Satham Vihaaya Bhokthavyam* _When it is time for food, keep even 100 jobs aside. *22. Sarvaa Dharmeshu Madhyamaam* _Choose always the middle path. Avoid going for extremes in anything.
Source: Internet & Others
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Green leafy vegetables are possibly one of the most superior groups of food in terms of nutrition, and not many can overtake the dense nutritional composition of leafy greens. While other kinds of vegetables are also nutritious and excellent for health, none come close to leafy greens when it comes to the number of health benefits.
Here is a comprehensive list of Green leafy veggies
Let’s look at some in specific.
Kale
Don’t let its taste demotivate you, for its nutritional content surely compensates for it. The slightly bitter vegetable is so nutritious that some people even consider it to be the healthiest food on the planet. The dense nutrient profile includes vitamins A, D, and K, minerals like calcium and magnesium, and antioxidants like lutein and beta-carotene.
Beet greens
The root of the beet plant is a popular part of many peoples’ diets. The deep red veggie makes for a healthy and palatable food, but it is nowhere as nutritious as the leaves of the beet plant. The leaves are always ignored in favour of the root, mostly because people aren’t aware of its nutrient profile which includes minerals like potassium and calcium, vitamins like A, B2, and K, antioxidants like beta-carotene and lutein, and a whole lot of fiber.
Spinach
If there is one veggie that we have always been coaxed to eat, it is spinach. Just 30 grams of spinach has 30 mg of calcium, 24 mg of magnesium, 167 mg of potassium, and a whopping 810 mg of iron! Spinach is also loaded with vitamins A,B2, B6, B9, C, and K. antioxidants like lutein and beta-carotene are also present in abundance.
Collard greens
Collard greens may not be as omnipresent in India as other vegetables are, but it consumed nonetheless, and with good reason too. It is an excellent source of micronutrients and macronutrients, and with a dense profile of vitamins like A, B9, C, and K, and minerals like calcium, iron, and manganese, it is one of the healthiest leafy greens.
Lettuce
We can thank burger and sandwich joints for its popularity, but lettuce is well famed for being one of the healthiest leafy greens. A lot of popular salads include this leaf, for it is loaded with vitamins A, B9 and K, and minerals like iron, manganese, and phosphorus. It is also a rich source of the antioxidants lutein and beta-carotene. Lettuce has also shown to increase the level of blood lipids in the body.
Look at the benefits of the Green Leafy Veggies
Source: Internet & Others
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Type 2 diabetes is a health condition that can cause blood sugar levels to rise. When the body is unable to produce any insulin the hormone responsible for the breakdown of sugar, or the cells of the body are unable to use that insulin to break down glucose due to various reasons, it leads to a spike in blood sugar levels. If not managed well, high blood sugar, also known as hyperglycemia, can cause serious health complications, so much so that it can even damage vital organs such as the kidneys and heart.
People who develop type 2 diabetes have to be extra careful of what they eat and when they eat. They are recommended to steer clear of sweets, sugar, and any food products that may contain a lot of added sugar. They are also advised to consume small, frequent meals in order to keep their blood sugar levels stable.
A lot of people, irrespective of whether they have developed type 2 diabetes or not, are now turning to natural sweeteners in a bid to eat and be healthier. Some popular natural sweeteners include honey and jaggery and they are both commonly used as alternatives to processed sugar. They are believed to be healthier in the sense that they are not as processed as sugar and, therefore, may contain fewer chemicals, preservatives or undergo processing, and that is true to a great extent. When compared with processed white or brown sugar, jaggery or honey are considered better and healthier options.
Does that mean diabetics can eat jaggery without worrying?
Diabetics are recommended to avoid anything sweet as much as they can in order to manage their blood sugar levels. This is because the food we eat is generally rich in carbs and some form of sugar, which is enough to keep the blood sugar levels stable and prevent them from dropping too low. While the popular notion is that jaggery is healthier than sugar, for diabetics, they may in fact be the same. Therefore, diabetics should consume jaggery in moderation.
While jaggery is a natural sweetener and overall healthier than sugar, it is still pretty high in sugar content. Therefore, it can lead to a spike in blood sugar levels for diabetics. Jaggery has a high glycemic index of 84.4, which makes it unfit for consumption by diabetics.
Stevia
Extract Stevia is made up of dried roots and leaves of the plant Stevia rebaudiana , which is native to Paraguay and Brazil. It is commonly known as sweet leaf of Paraguay, honey leaf, candy leaf, etc. Stevia is a plant-based sweetener sold in powder or liquid form and is 300 times sweeter than sucrose. It is suited for diabetics and people suffering from obesity because Stevia is not metabolized but simply excreted from the body. Thus, it has no impact on the blood sugar—meaning, no spikes and crashes.
Bottom line
Consuming natural sweeteners instead of sugar or other artificial sweeteners may be healthier, but it does not mean that one can consume them as much as they like, and expect to stay healthy. Remember that moderation is the key, whether you have diabetes or not. Consumption of natural sweeteners in excess, even when you do not have diabetes, can lead to unintended weight gain, and increase the risk of obesity and other chronic diseases.
Source: Internet & Others
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Balsamic vinegar is a popular condiment that is often used in salad dressings, marinades and many other foods. Its flavor is distinct and is often described as tart and complex. Some studies suggest that balsamic vinegar has several health benefits that range from improving a person’s complexion to lowering cholesterol and aiding weight loss. Let’s take a look at the potential health benefits of balsamic vinegar:
1. Improves skin health
Balsamic vinegar contains antimicrobial compounds, acetic acids and antioxidants – components that may help improve a person’s complexion over time. If using this method opt for clear vinegar to help clear up acne as balsamic can cause stains and should not be applied directly to the skin.
2. Reduces blood sugar
Studies suggest that this popular salad dressing ingredient offers a number of health benefits, including in helping to regulate blood sugar. In one review which examined the scientific effects of vinegar found that balsamic vinegar has an anti-glycemic impact when consumed. This means that a person’s blood sugar will spike less drastically after a meal. According to the paper, it indicated that vinegar could help create a blood sugar plateau for a period of up to 5 hours following a meal.
3. Promotes healthy digestion
One of the active compounds found in balsamic vinegar is acetic acid. This acid contains strains of probiotics that aid digestion. The probiotics found in acetic acid help promote good gut health and digestion while supporting overall immune function.
4. It lowers cholesterol
It has been found that balsamic vinegar may help lower cholesterol. The antioxidants in balsamic vinegar help block toxic cells in the body that raise cholesterol levels. In one study which involved rabbits with high cholesterol, it is possible that consuming balsamic vinegar can help lower or maintain already low cholesterol levels.
5. It helps you lose weight
The probiotics contained in balsamic vinegar can help you feel full for longer. Studies show that people may consume fewer calories throughout the day when they add vinegar to their morning meal.
6. It treats wounds
For many years, balsamic vinegar has been used to treat wounds. It has been suggested that balsamic vinegar has antifungal, antiviral, and antibacterial properties. However, it is important to note that these claims have not been well studied.
7. It reduces hypertension
In one study which involved rats, it was determined that balsamic vinegar may help lower blood pressure. This research suggested that regularly adding balsamic vinegar to foods may help reduce high blood pressure over time. It may be true if a person replaces fatty foods, such as butter and oil, with vinegar, which lowers the total amount of fats they consume.
8. It relieves congestion
While this is not popularly known, some people use balsamic vinegar to help treat congestion. To do this, add a few drops of vinegar to steaming water and breathe in the vapor.
9. It reduces acid reflux
Balsamic vinegar can be used to help reduce acid reflux or heartburn. While this remedy may not work for everyone, you may want to give it a try. Do so in small amounts and wait several hours to see whether it improves your symptoms, or worsens them.
10. It promotes blood circulation
Balsamic vinegar is derived from grapes. Studies have shown that grapes help prevent cardiac disease by preventing platelets from building up in blood vessels. It also contains polyphenols which aid in blood circulation. However, the evidence is inconclusive so far.
Risks of taking balsamic vinegar
While the risks are few, it has been discovered that taking too much balsamic vinegar may cause an upset stomach. Generally speaking, however, it is safe for people to consume unless you suffer from an allergy. Other possible risks include:
1. Inflammation of the throat
2. Damage to the food pipe from drinking too much.
Limit your intake to about two tablespoons or less, as drinking too much can cause an upset stomach and other issues. Furthermore, be careful of what brands you buy. Genuine balsamic may be expensive but it does not contain added sugars.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Nutrient deficiencies is quite common. Magnesium, iodine, and vitamin B12 are just a few examples of nutrients that a good portion of people are missing in their diet, and the lack of these nutrients can be the cause of anything starting from fatigue and muscle weakness to a weakened immune system, impaired brain functioning and even dangerous long-term health effects.
Kids and nutrition
These 5 nutrients are the ones that most people don’t get enough of:
1. Magnesium
People living in Western countries who typically eat a lot of processed foods and not enough leafy greens are often found to be deficient in magnesium, an essential mineral. In the US alone, about half of the population may not be getting enough magnesium from their diet.
Those who have an underlying health condition are especially likely to have lower than normal magnesium levels in their blood. Magnesium is very important and it directly influences our bone health and energy levels, but low levels of magnesium have also been linked to degenerative diseases, such as metabolic syndrome and type 2 diabetes.
Magnesium is responsible for approximately 800 enzymatic functions in the human body, and is one of the most important minerals for good overall health in children as well as adults. Here are some reasons why you should include magnesium in your child’s diet:
It helps children to get better sleep.
It provides energy.
It aids blood sugar and insulin management in the body.
It helps in DNA formation.
It is beneficial for the hormonal health of kids.
It helps in maintaining blood pressure, and ensures good heart health.
It aids digestion, helps in the absorption of various vital nutrients by the body, and regulates bowel movements.
It is effective in building stronger bones and teeth.
It is good for healthy muscles and nerves.
It is beneficial in transporting calcium and potassium to the membranes of the body.
It is helpful in protein synthesis.
It aids the respiration process.
The recommended daily amount of magnesium for kids is as follows:
Babies to the age of 6 months may require 30 mg.
Babies from 7 to 12 months of age may require 75 mg.
Toddlers from 1 to 3 years of age may require 80 mg.
Kids from 4 to 8 years of age may require 130 mg.
Children from 9 to 13 years of age may require 240 mg.
Boys from 14-18 years of age may require 410 mg, and girls from 14-18 years may require 360 mg.
People suffering from certain conditions may require higher levels. To get enough magnesium, you may choose to take supplements and to include more magnesium-rich foods in your diet.
Iron helps move oxygen from the lungs to the rest of the body and helps muscles store and use oxygen. If your child’s diet lacks iron, he or she might develop a condition called iron deficiency.
Iron deficiency in children is a common problem. It can occur at many levels, from a mild deficiency all the way to iron deficiency anemia — a condition in which blood doesn’t have enough healthy red blood cells. Untreated iron deficiency can affect a child’s growth and development.
On average, iron deficiencies are more common among children and women of childbearing age, but it is among the most widespread deficiency in the world, affecting an estimated 25% of the people. This is alarming, as iron plays a key role in producing hemoglobin, a protein in our red blood cells that helps carry oxygen to the different cells in the body.
In turn, an iron deficiency may lead to a decreased number of red blood cells in the body, a condition also known as anemia, which causes symptoms like tiredness, a weak immune system and an inability to concentrate.
When possible, iron supplements should be avoided, unless otherwise recommended by your doctor, as excess iron intake, too, can be extremely dangerous and cause liver cirrhosis.
How much iron do children need?
Babies are born with iron stored in their bodies, but a steady amount of additional iron is needed to fuel a child’s rapid growth and development. Here’s a guide to iron needs at different ages:
Age group
Recommended amount of iron a day
7 – 12 months
11 mg
1 – 3 years
7 mg
4 – 8 years
10 mg
9 – 13 years
8 mg
14 – 18 years, girls
15 mg
14 – 18 years, boys
11 mg
Iron exists in food sources in two different forms: heme iron and nonheme iron. The former can be derived from animal foods only and is more easily metabolized by the human body. Nonheme iron, on the other hand, is more widespread and exists both in plant and animal products, but it is more difficult for the human body to absorb. This explains why vegetarians and vegans, too, are more likely to suffer from iron deficiencies than those who consume animal products.
Some foods rich in nonheme iron:
Legumes (beans, chickpeas, and lentils)
Leafy greens (spinach, kale)
Tomatoes
Seeds (pumpkin and sesame)
Dark chocolate
Iron-fortified foods, such as oatmeal and other grains.
3. Vitamin B12
Nowadays, it’s very rare for people to suffer from vitamin C deficiency, as this vitamin is so abundant but lately we witness mass vitamin B12 deficiency, with an estimated 80-90% of vegans and vegetarians suffering from this condition.
Another group often having lower-than-normal vitamin B12 levels are older adults, as the ability to absorb the vitamin decreases with age. But don’t let these trends affect you, as maintaining an adequate B12 intake will benefit your health since the vitamin is essential for every cell in the body.
Unlike many other vitamins, such as vitamin D, for example, the body cannot produce vitamin B12 on its own, so we rely on our diet completely to supply us with cobalamin (another name of vitamin B12).
Deficiency in B12 manifests itself in megaloblastic anemia, a condition where the bone marrow produces large, immature red blood cells that are much worse at carrying oxygen. This condition manifests itself in many symptoms, such as muscle weakness, shortness of breath, fatigue and other symptoms. Luckily, taking vitamin B12 in supplement form isn’t dangerous, as the vitamin is water-soluble, so any excess is easily excreted through urine.
Infants up to 6 months old need 0.4 microgram per day, and those between 7 and 12 months old need 0.5 microgram per day of vitamin B-12. The RDA for children between the ages of 1 and 3 is 0.9 micrograms per day, and for children from 4 to 8 the requirement is 1.2 micrograms per day. Children aged 9 to 13 need 1.8 micrograms per day and everyone aged 14 and older needs 2.4 micrograms per day.
Foods rich in vitamin B12 are typically meat, diary (milk, yogurt, cheese) and eggs. Kids who are vegan may need to take vitamin B-12 supplements to meet their daily needs.
4. Calcium
Another essential mineral that we often don’t get enough of is calcium, with over half of the US population alone reportedly suffering from a calcium deficiency. This is especially true about kids and adults past the age of 50.
Calcium is essential for transmitting electrical signals through the nerves. The body stores excess calcium in the bones, and when we eat less than the required amount of calcium, this storage is extracted. The tragic result is conditions where a person has soft and more fragile bones, the most common ones being rickets and osteoporosis. Young kids and babies need calcium and vitamin D to prevent a disease called rickets. Rickets softens the bones and causes bow legs, stunted growth, and sometimes sore or weak muscles.
Good food sources of calcium include:
Dairy
Fish
Green vegetables
Almonds
Fortified drinks and foods
Beans and lentils.
Dairy foods like these are among the best natural sources of calcium:
milk
yogurt
hard cheeses, like cheddar
The percentage of fat in milk and other dairy foods doesn’t affect their calcium content — nonfat, 1%, 2%, or whole milk all have about the same amount of calcium.
5. Iodine
The last, but not least nutrient that people are often deficient in is iodine. Unlike many other deficiencies we discussed above, iodine deficiency has a more regional pattern. The amount of iodine one consumes will depend on how rich in iodine the soil in a specific region is, as well as how accessible seafood is in your specific region.
Nearly a third of the world population is deficient in iodine. Iodine is essential for one’s hormonal health, as it participates in the production of thyroid hormones, which control anything from your weight, metabolism and brain development. The main symptom of iodine deficiency is an enlarged thyroid gland, increased sweating, and weight gain.
Amount of iodine needed in a kid’s diet:
Children aged 1-11 years – 90-120 mcg/day
Infants – Adequate intake is 110-130 mcg/day
Researchers from a study from November 2013 published in the Lancet Diabetes & Endocrinology determined that infants assimilate additional iodine quite efficiently when they are breastfed by mothers taking iodine supplements. It’s possible to achieve that by either taking a supplement or consuming foods rich in iodine:
Sea vegetables, including nori, kombu, wakame, and arame, which have the highest concentrations of iodine of any food available.
Fish
Dairy
Eggs.
Also, in some countries where iodine deficiency is widespread, regulations require fortifying table salt with iodine.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
The very thought of this oil makes me queasy. And while you may not enjoy its taste, it’s pretty nutritious. This medicinal concoction is filled with Vitamin E, making it a suitable remedy for a number of other things (which don’t require you to take it orally). It is also packed with proteins, minerals and has anti-fungal and antibacterial properties.
Many believe that Cleopatra used the pale yellow liquid to brighten the whites of her eyes. Castor oil is simple to use and isn’t harsh on your skin, making it an excellent remedy for many different ailments.
Castor oil
As this list will come to show, there are a number of seemingly abnormal uses for this medicine – some of which will surely surprise you!
Topical Uses for Castor Oil
Arthritis treatment
Strengthen and grow hair
Acne treatment
Skin moisturizer
Deep cleanser
Eliminate fine lines and wrinkles
Reduce swelling and inflammation
Support lymphatic system
Increase circulation
Heal wounds and abrasions
Relieve menstrual cramps
Oral Uses for Castor Oil
Relieve constipation
Clean out intestines before surgery
Induction of labor
Use it to treat acne
The common skin condition, acne, is a result of impurities accumulating in your pores, causing the skin to become irritated and inflamed. Many of the acne remedies on the market today contain benzoyl peroxide and salicylic acid, which tend to dry out the skin. Castor oil, similar to using neem oil, is a natural resource that draws out dirt, dead skin cells, excess oils, and bacteria without drying out your skin.
Use it to relieve arthritis pain
To get some relief from pain caused by arthritis, massage castor oil onto those achy joints. For added benefits, create a paste by mixing some castor oil with turmeric or cayenne pepper. Be sure to keep it away from your eyes, particularly if using cayenne pepper.
Use it to promote hair growth
Whether you want thicker hair, or would like to cover up a balding area on your scalp, massage some castor oil into the area for about 6 minutes every day to promote natural hair growth. It can also be used on the eyebrows. For a thicker brow line, just massage a few drops for a couple of minutes every day.
Use it to promote healthy bowels
Ingesting castor oil is a great way to alleviate constipation. On this note, however, caution is advised – the oil does work extremely well as a laxative. Simply mix a teaspoon into orange or cranberry juice each morning to keep your bowels working regularly.
Use it to kill ringworms
A relatively common skin condition, ringworm is caused by a fungus and grows into a ring-shaped, red rash. Studies show that nearly 20 percent of the population has suffered from ringworm at least once in their life. The undecylenic acid found in the castor oil acts as an antifungal agent that kills the infection.
Use it to remove warts and skin tags
To remove unsightly warts and skin tags, opt for castor oil. Just apply the oil to the wart or skin tag every day for a few weeks – you should begin to see the mark disappear. Unfortunately, castor oil will not work on moles, so be sure you know what you are trying to remove before using it.
Use it to relieve calluses and corns
When applied directly to the affected area, castor oil will help get rid of calluses. Simply massage a bit of the oil into the corns to help alleviate the pain and the swelling that they cause. Though it may take a couple of applications, you will see them disappear over time.
Use it to promote healthy skin
One of its lesser-known uses, castor oil works wonderfully at eliminating and preventing wrinkles. It is also ideal for pregnant women – rubbing castor oil onto the skin can help improve elasticity and prevent stretch marks caused by pregnancy. For a youthful glow, just apply it directly to your skin. Castor oil’s miraculous ability to hydrate the skin makes it a perfect remedy for treating cracked heels. It is rich in vitamins, and essential nutrients help to hydrate dry, cracked skin. Simply rub castor oil on your feet, put on a pair of socks, and leave on overnight.
Use it to treat sunburn
With the same cooling sensation as aloe, castor oil is great for alleviating painful sunburns. The ricinoleic acid will protect any blisters that pop up from becoming infected and reduce the inflammation associated with sunburns.
Use it to relieve pain from scratches
To relieve pain from scratches and other abrasions, opt for castor oil. Simply add a few drops to your scratches, allowing the healing properties of the oils to heal them. Castor oil is also a great option for treating ringworm and other fungal ailments.
Use it to relieve sore muscles
Castor oil makes for a wonderful massage oil that can be used to alleviate sore muscles. Just apply it to the affected area and massage. It may also be used as an oil for general massages – due to its Vitamin E content, it is great for your skin.
Use it to treat hemorrhoids
Castor oil is great at shrinking hemorrhoids and alleviating the pain and itching that they cause. Simply soak a cotton ball in the oil and apply it to your hemorrhoids. You may leave the cotton ball for about 15 minutes or so. It is important to note, however, that this only works for hemorrhoids that are outside the body.
Use it to treat insomnia
If you’ve been suffering from sleepless nights of late, castor oil is an effective remedy. Just rub a bit on your eyelids before getting into bed (make sure that you don’t actually get any in your eyes). The castor oil will help bring about a peaceful night’s sleep and will have you feeling refreshed in the morning.
Use it to treat toenail fungus
The undecylenic acid found in castor oil is an active ingredient that is great for relieving fungus in the body. To treat toenail fungus, soak your feet in warm water and Epsom salt for five minutes. Follow the soak by liberally applying castor oil to the affected toenail.
Use it to soothe tired eyes
In removing tiredness from around the eyes, castor oil works much like petroleum jelly. Before you go to bed at night, rub a little around your eyes and just a tad on your eyelashes, allowing the oil to soak in overnight, leaving you looking and feeling a little more refreshed in the morning. Again, just be careful not to get it in your eyes.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
There is a direct connection between the foods we eat and how our skin feels, a connection you can make use of to address the skin issues you are experiencing. In the cold winter months, the most common skin concern is certainly skin dryness and flaking.To alleviate stubbornly dry skin, moisturizing the skin is often not enough because you need to treat this concern from the inside out by increasing your consumption of the right kinds of foods.
Dry and flaky skin
The list below have been proven to increase skin health and improve skin dryness:
1. Do not avoid oils
If you have dry skin, avoiding oils is probably the last thing you want to do. This is because the very definition of dry skin is skin deficient in lipids and consuming more oils would help your body replenish those lipids. That doesn’t mean, however, that you should start overindulging in dairy and fatty meat, as those are rich in saturated fats that are bad for the heart.
So, instead, take the plant-based route and use extra virgin cooking oils in your food. Since every cooking oil has its own unique cocktail of antioxidants and fats, it’s nice to mix things up and use a variety of oils. Some of the best oils for dry skin are:
• Olive oil – this oil has a skin-calming, anti-inflammatory effect and consists primarily of monounsaturated fat, which has been shown in studies to also increase skin elasticity and firmness.
• Flaxseed oil – may reduce sun damage and has demonstrated in studies to improve skin hydration and make skin smoother when consumed regularly.
• Pumpkin seed oil – pumpkin seeds are an excellent source of vitamin A and zinc, both of which are known to boost skin health, make it more youthful, and improve the skin’s barrier function.
If you don’t have any of these oils at home or simply don’t enjoy them in foods, don’t go out of your way and purchase them – any good quality cooking oil will help dry skin because it’s rich in lipids.
2. Red grapes
Though red grapes may not be accessible where you live year-round, it’s an excellent fruit to consider if it is available, especially since many people experience skin dryness all year, and not only in the winter. The reason why red grapes are so beneficial for dry skin is due to an ingredient called resveratrol that’s present in the skin of red grapes.
Apart from the ability of this compound to reduce the effects of skin aging, in-vitro studies also suggest that resveratrol also slows down the production of free radicals that damage the skin and make it more prone to conditions like dryness, acne, and even sun damage.
3. Salmon and other kinds of cold-water fish
Plants are not the only source of healthy fats to consider if you have dry skin. In fact, eating more fish does wonders for your skin’s health, as it contains an entire cocktail of ingredients that improve skin health. As you probably know, fatty fish like salmon, sardines, herring, and mackerel hold plenty of omega-3 fatty acids that are super healthy for our brain and the entire body. This includes your skin, especially when it’s dry or inflamed.
In addition, fish is a source of protein, zinc, and vitamin E, all of which reduce inflammation, help renew and produce new skin cells, and boost overall skin health. “Certain fish like halibut and yellowfin tuna also contain selenium, which preserves elastin in the skin, helping your skin stay supple, smooth, and tight,” Brooke Alpert, a registered dietitian also pointed out.
4. Nuts and seeds
If you’re not a fan of fish, a great alternative source of healthy fats is nuts and seeds. As we’ve already mentioned, pumpkin seeds and flaxseeds are extremely beneficial for those who have dry skin. Many seeds and nuts, particularly almonds, sunflower seeds, pumpkin seeds, and walnuts are rich in both omega-3 fats and vitamin E, just like fish.
Consuming any kind of nuts and seeds will improve the lipid barrier of the skin, help protect your skin from sun damage, reduce skin inflammation, so they’re essentially a natural remedy for dry skin.
5. Asparagus
Asparagus is probably the easiest and one of the healthiest side dishes imaginable – just trim of the woodsy ends and sautee them with a touch of olive oil and maybe some garlic for 10-15 minutes, et voila, it’s ready to serve. This peculiar looking vegetable is super rich in vitamins, notably vitamin E, which guards your skin against the elements, improves skin texture, and may even prevent wrinkles.
6. Tangerines and other citrus fruit
Apart from being a festive treat, tangerines will also hydrate the skin and provide it with the much-needed vitamin C. While many are aware of the role vitamin C plays in immune health, few know of the importance of this vitamin for skin health. As a potent antioxidant, vitamin C prevents environmental damage to the skin, but the main function it plays in the skin is boosting collagen production.
Collagen is a jelly-like building block of skin, the lack of which causes wrinkles, loss of firmness, and dryness. Unfortunately, our skin tends to slow down the production of collagen with age, but vitamin C has been shown experimentally to speed up this process. In addition, not consuming enough vitamin C can lead to dry and scaly skin on its own, so make sure to consume plenty of foods that contain it to keep your skin hydrated, plump, and healthy.
7. Tomato
Another excellent source of vitamin C that’s actually savory and not sweet is the tomato. But that’s not the only skin-beneficial ingredient tomatoes have, as they also contain carotenoids, which are essentially different versions of vitamin A. More specifically, tomatoes are rich in beta carotene, lutein, and lycopene.
These ingredients don’t just give tomatoes their bright color, they also prevent your skin from being damaged by the environment, prevent wrinkles, and promote collagen production.
8. Sweet Potatoes
An alternative side dish to consider if you have dry skin is sweet potatoes. As every orange fruit and veggie, sweet potatoes are quite rich in vitamin A and beta carotene, the skin-repairing and plumping benefits of which we’ve already touched upon. Drizzle some pumpkin seed oil on top of baked sweet potato to add some healthy fats, and you’re golden!
9. Cucumbers
Cucumbers are famous for, well, being mainly water. But that’s by no means a disadvantage, especially if your skin is craving water so much. And while putting cucumber slices over the eyes was once a popular skin treatment, dermatologists and estheticians today say that you’re likely better off if you eat that cucumber instead of putting it on your skin, preferably with the peel, too. Apart from just hydrating your skin, cucumber peels hold silica, which also nourishes and calms the skin.
10. Avocados
Most people are aware of the fact that avocados are super rich in healthy fats, which is true, but that’s not the only reason you should start eating more avocado toast and guacamole when your skin is dry. In fact, avocados are also packed with compounds called polyhydroxylated fatty alcohols and antioxidants like lutein and zeaxanthin according to scientific articles. These compounds help repair the skin, protect it from environmental damage, and fight inflammation in the skin. So, definitely add some avocado goodness into your diet.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Sea buckthorn fruit are orange berries and among the most nutrient- and vitamin-rich fruits on the planet. Being an integral part of traditional medicine all across the globe, Sea buckthorn comes in many forms, such as oils, supplements, jams and juices. It is used over centuries as food, traditional medicine, and skin treatment in Mongolia, Russia, Ukraine, and northern Europe.
Benefits of Sea Buckthorn
What Is a Sea Buckthorn?
Confusingly enough, the plant has no actual connection to the sea, it is a deciduous shrub that grows naturally in high altitudes all across Northern Europe, China, and Russia.
For centuries, the berries of the sea buckthorn plant have been harvested and used in medicine, skincare, and food. Some of the oldest records of using the berries in medicine come from Tibet and Ancient China, but even the Greeks knew of the golden sea buckthorn.
Sea buckthorn berries are edible and nutritious, though astringent, sour, and oily [12] unless ‘bletted‘ (frosted to reduce the astringency) and/or mixed as a drink with sweeter substances such as apple or grape juice. They are rarely consumed fresh. Most often, the berries are pressed to yield sea buckthorn juice, which is then filtered and divided into a fatty layer that’s used in cosmetics and supplements, and a vitamin-rich layer that’s incorporated in foods.
Frozen berries and sea buckthorn puree used in foods are also available, as are teas, syrups, liquors, juices, pies and jams containing the berries. But by far the most popular product made of sea buckthorn is sea buckthorn oil. These foods are valued for their high content of vitamin C and carotenoids, whereas the oil is the only plant-based oil to contain all four healthy omega fats (omega-3, omega-6, omega-7, and omega-9).
Apart from that, sea buckthorn products are packed full of antioxidants, folate and vitamin E. Needless to say, the puree or frozen berries contain all the above-mentioned beneficial nutrients. All these compounds make sea buckthorn a very potent plant that has a wide range of uses and proven health benefits, which we list below:
1. Boosts Your Immune System and Protects from Cancer
All the parts of the plant are extremely high in antioxidants, particularly in vitamin C, which is what allows the plant to survive in such harsh climatic conditions. For centuries, the berries were used to make vitamin and antioxidant-rich foods that can boost your immune system.
Most notably, sea buckthorn is traditionally featured in preserved foods, such as syrups, jams, and juices, that were used to keep up the immunity during the harsh winter months. Research supports sea buckthorn’s capability to help you withstand illness, with test-tube studies stating that it can prevent the growth of certain bacteria and viruses.
Apart from that, the antioxidants the fruits contain are suggested to protect the body from cancer, as they are particularly rich in quercetin and other flavonoids that are known to have these effects.
2. Skin Benefits
Sea buckthorn oil is among the best anti-aging oils to use directly on the skin, as the omega fats, vitamins and antioxidants the oil contains have proven to protect the skin from sun damage, deeply moisturize the skin and promote skin elasticity.
Apart from that, sea buckthorn oil is effective at relieving redness, inflammation and skin irritation, even in patients suffering from dermatitis, razor burn, frostbite and burns, so keeping a bottle of this oil in your medicine cabinet just in case is a pretty wise idea. Keep in mind, however, that the oil is bright orange in color and you’ll need to dilute it with a carrier oil, such as sweet almond oil, jojoba oil or marula oil if you want to use it on your face to prevent tinting.
3. Supports Heart Health
Sea buckthorn oil is also available in capsules, which are manufactured as a supplement. These sea buckthorn oil capsules may be useful to those of you suffering from heart disease, high blood pressure, and high LDL cholesterol levels.
In one longitudinal study, hypertensive patients were given 0.75 ml of sea buckthorn oil daily for a month, which not only reduced their blood pressure but also lowered the level of bad cholesterol and triglycerides in their blood. A different study also found that 5 grams of sea buckthorn oil supplementation for the duration of a month can decrease blood clot formation.
4. Promotes Liver Health
The healthy oils, vitamin E and carotenoids sea buckthorn contains seem to have a beneficial effect on the liver as well. Namely, supplementation with sea buckthorn extract can protect the liver from damage and improve its metabolic activity.
In one study, patients suffering from cirrhosis were given sea buckthorn extract for 6 months, which significantly improved their liver function. Apart from that, the cholesterol and triglyceride-lowering effect of sea buckthorn oil discussed above can help your liver metabolize nutrients better as well.
5. Reduces Symptoms of Menopause
Sea buckthorn oil supplementation has also been found to improve symptoms of menopause in a study with postmenopausal women who took 3 grams of the oil supplement daily for three months. The study concludes that the oil supplement is effective at relieving certain symptoms of menopause.
6. Digestive Issues
Sea buckthorn oil and foods that contain sea buckthorn is their ability to boost digestion and reduce inflammation in the digestive system. For centuries, the crushed berries were used in Chinese medicine as a remedy for poor digestion and stomachaches.
Studies in animal models found a lower recurrence in stomach ulcers as well. Sea buckthorn is suggested to improve the mucous lining of the stomach, which makes it more resilient to developing ulcers. The healthy fats and antioxidants may also boost metabolism, improving your body’s ability to absorb nutrients from food.
7. May Prevent Diabetes
The last scientifically-proven health benefit of sea buckthorn is its ability to help prevent diabetes. There is research suggesting that supplements made of crushed, dried sea buckthorn berry powder may help reduce sugar level spikes.
Namely, a study looking at healthy individuals found that the participants experienced fewer sugar spikes after meals containing sugar when they consumed the sea buckthorn extract, which, as the authors suggest, can have a positive long-term effect and help prevent the development of type 2 diabetes and metabolic syndrome. Knowing how increasingly common both conditions are, it’s definitely worth, at the very least, giving sea buckthorn a try.
Precautions
Pregnancy and breast-feeding: There isn’t enough reliable information to know if sea buckthorn is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.
Children: Sea buckthorn is POSSIBLY SAFE when used orally for up to 6 weeks in children 1-7 years of age.
Bleeding disorder: Sea buckthorn might slow blood clotting when taken as a medicine. There is some concern that it might increase the risk of bruising and bleeding in people with bleeding disorders.
Low blood pressure: Sea buckthorn might lower blood pressure when taken as a medicine. In theory, taking sea buckthorn might make blood pressure become too low in people with low blood pressure.
Surgery: Sea buckthorn might slow blood clotting when taken as a medicine. There is some concern that it might cause extra bleeding during and after surgery. Stop using sea buckthorn at least 2 weeks before a scheduled surgery.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Most kids are getting too much salt. Although it’s commonplace to add salt (or sodium) to meals for seasoning purposes, many of us consume exorbitant amounts of it each day without even realizing it. The recommended amount of sodium intake per day for adults is 2-1.5 grams, equivalent to 6-5 grams of salt, which amounts to only one teaspoon per day, and the recommended amount for children up to the age of 9 is up to 1.2 g of sodium per day. It’s already known that there is a direct connection between high blood pressure, heart attacks and brain aneurysms, and the amount of salt intake per day, which makes the subject even more pressing. Therefore, we must become familiar with the various foods which contain high amounts of sodium.
Excessive salt intake can be dangerous
How much sodium are children and youth in the U.S. eating?
On average, kids ages 2 to 19 eat more than 3,100 mg sodium per day, about double the amount the American Heart Association recommends. The older children get, the more calories and sodium they tend to eat.
In the 2 to 19-year-old age group of boys and girls, boys 12 to 19 eat the most sodium — an average of 4,220 mg/day. Girls in the same age group eat about 2,950 mg/day.
Where do kids get their sodium?
Children 6 to 18 get about:
14 percent at breakfast
31 percent at lunch
39 percent at dinner
16 percent at snack time
Grocery store and restaurant foods make up 81 percent of the sodium they eat, which means it’s in their food from the get-go and they can’t take it out.
According to national data about Americans’ eating habits, these foods are the leading contributors to the sodium kids eat:
Pizza
Bread and rolls
Cold cuts and cured meats
Savory snacks (such as chips and pretzels)
Sandwiches (including burgers)
Cheese
Chicken patties, nuggets and tenders
Pasta mixed dishes (like spaghetti with sauce)
Mexican mixed dishes (like burritos and tacos)
Soup
Brands and restaurants make versions of the same foods with different sodium levels, and some options are even purposefully made with less sodium. You can make smarter choices about the foods you eat by comparing labels to pick the product with the lowest amount of sodium you can find.
How can too much sodium hurt my child’s health?
Eating too much sodium is associated with higher blood pressure in children and teens, and the effect is even greater if they’re overweight or obese. Kids with high-sodium diets are almost 40 percent more likely to have elevated blood pressure than kids with lower-sodium diets.
There is a link between high blood pressure in childhood and high blood pressure in adulthood. High blood pressure in childhood is linked to early development of heart disease and risk for premature death. Kids with high-sodium diets are almost 40 percent more likely to have elevated blood pressure than kids with lower-sodium diets.
Luckily, lowering blood pressure during childhood can help lower the risk for high blood pressure as an adult. And it can be as simple as helping them eat less sodium, which can help lower blood pressure in children and teens.
How can I help reduce the sodium my kids get?
Making sure your kids get less sodium today can help prevent heart disease tomorrow, especially for kids who are overweight and obese.
1. Bread
One slice of bread usually contains 150 mg of sodium, and a pita or a decently sized baguette can easily contain twice that amount: If you usually eat grilled cheese for breakfast, a small sandwich at lunch, and a slice of bread with soup in the evening, along with other salty foods, you’re most probably going over the recommended daily intake of sodium. Try to cook dishes with whole grains such as quinoa, season them with herbs and avoid adding salt, which will help you reduce salt intake in general and bread in particular.
2. Sausages
The best way to fill a sandwich is with cold cuts such as salami or turkey, however, these tend to contain high amounts of sodium. In three ounces of turkey lunch meats contain 780 mg sodium, while in just one gram of salami (about 3 slices), there is 450 mg sodium. This is why you should avoid eating processed sausages as much as possible. Doing so will help you significantly cut back on your salt intake.
3. Muffins and other baked goods
It’s very tempting to go into a bakery and buy muffins or any other baked good, and enjoy its delicious taste, all without considering the amount of sodium they may contain. The tempting treats contain many calories, saturated fat, sugar, and some 570 mg of sodium, if not more. This is close to half the recommended daily amount, so opt for baking your own pastries.
4. Cereals
A great way to start the day is with a bowl of cereal, which is especially popular among young children and teens. Many kinds of cereal contain less than 200 mg of sodium per serving, but there are also quite a few that contain 300 mg per serving. You can easily avoid salt in the morning by making healthier whole grain meals, such as oatmeal, which has great taste and uncompromising quality.
5. Sauces
We often season our food with different sauces, whether it’s salad, hamburgers or sushi, while we don’t always pay attention to the high salt they contain. Sauces and condiments are actually at the top of the list of high-sodium food items. One tablespoon of barbecue sauce contains 175 mg of sodium, while the same amount of teriyaki sauce contains 690 mg sodium. Therefore, it is important that you choose low sodium options of the same sauces.
6. Instant meals
Many people that don’t have time slaving over a stove to make soup or stews from scratch often take a shortcut by pouring some hot water into a cup-o-noodles. However, by doing so, you are compromising the quality of the food. These high-speed meals contain high amounts of sodium, which is linked to heart disease and high blood pressure. Therefore, it’s important to critically examine the ingredients of those foods and soups. It should be noted that in a regular serving of chicken flavor cup-o-noodles, there is 1070 mg of sodium.
7. Pizza
We all love pizza – whether we eat it for lunch, dinner, or breakfast the next day, it’s simply delicious. However, it’s important to know that pizza contains various sources of salt, including tomato sauce, breadcrumbs and of course, cheese. It’s no wonder that pizza is a bomb of sodium waiting to explode and threaten our health if we do not know how to consume the right amount. In fact, only one slice of pizza contains 650 mg of sodium, before you add olives or any other added salt, not to mention that most of us eat more than one slice, which means that without even trying you can easily reach half of the recommended daily intake of sodium. Therefore, the next time you order one, be sure to eat as little sodium as possible that day.
8. Canned beans
While making soup, rice or a stew, a good way to enrich the dish with protein and fiber is by adding canned beans, because of the convenience it offers. The problem is that the same can of beans contains a large dose of sodium, but this can be fixed. All you have to do is rinse off the beans, reducing the amount of sodium on them, or you can buy a can of sodium-free or salt-free beans. However, it is always better to purchase dry, salt-free beans and cook them on your own.
9. Cottage cheese
Cottage cheese, whether fat-free or regular, is a great source of protein, but when it comes to sodium, it’s something to be wary of. One cup of this cheese contains 920 mg of sodium, which is almost half of the recommended daily intake, so you should look for cottage cheese with no sodium or salt at all, and enrich its flavor by adding fresh or dry herbs.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Turmeric is a flowering plant, Curcuma longa of the ginger family, Zingiberaceae, the roots of which are used in cooking. Turmeric is a common spice that contains a chemical called curcumin, which might reduce swelling. But did you know that turmeric is actually roughly as potent as many kinds of medication?
Turmeric – a super spice
Lipitor/Atorvastatin (cholesterol medication)
A 2008 study revealed that a standardized preparation of curcuminoids from turmeric had very similar effects to atorvastatin (trade name Lipitor) when it came to treating endothelial dysfunction, a driver for atherosclerosis. It was also associated with reductions in oxidative stress and inflammation in type 2 diabetic patients.
It is also found effective against the buildup of fat in the liver in people who drink little or no alcohol (nonalcoholic fatty liver disease or NAFLD). Taking turmeric extract by mouth reduces markers of liver injury in people who have this condition. It also seems to help prevent the build-up of more fat in the liver.
Aspirin (blood thinner)
Research shows that curcumin has even more anti-platelet and prostacyclin modulating effects than aspirin. This goes to show that it could be useful to patients prone to vascular thrombosis, who often require anti-arthritis therapy.
Corticosteroids (steroid medications)
Numerous studies have found that turmeric can be just as effective as many kinds of steroids. One found that the curcumin found within turmeric compared favorably to steroids used to treat the inflammatory eye disease known as anterior uveitis. Other studies also found that chemicals found within turmeric are just as effective as steroidal drugs that tackle lung ischemia-reperfusion injuries and those that protect injuries caused by lung transplants.
Prozac/Fluoxetine & Imipramine (antidepressants)
A 2011 study that can be found in the journal Acta Poloniae Pharmaceutica showed us that curcumin also compares favorably to both Imipramine as well as Prozac/Fluoxetine when it comes to tackling the root causes of depression.
Anti-inflammatory Drugs
Curcumin has also been found to be an effective alternative to a whole host of anti-inflammatory drugs. These include ibuprofen, aspirin, phenylbutazone, naproxen, sulindac, dexamethasone, celecoxib, indomethacin, diclofenac, and tamoxifen, particularly when it comes to exerting anti-inflammatory and anti-proliferative activity against tumor cells.
Oxaliplatin (a chemotherapy drug)
A 2007 study concluded that curcumin also compares favorably with oxaliplatin as an antiproliferative agent in colorectal cell lines, which is certainly good news for any patients who are undergoing chemotherapy.
Metformin (diabetes drug)
Curcumin has also been touted as being highly valuable in the treatment of diabetes. One study found that it suppresses gluconeogenic gene expression (which suppresses glucose production in the liver) in hepatoma cells, while simultaneously activating AMPK (which increases glucose uptake). What’s more, the researchers actually discovered that curcumin is between 500 and 100,000 times more powerful than metformin in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC).
Allergy medicines
Taking turmeric by mouth seems to reduce hay fever symptoms such as sneezing, itching, runny nose, and congestion.
A note of caution:
Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs) interacts with TURMERIC
Turmeric might slow blood clotting. Taking turmeric along with medications that also slow clotting might increase the chances of bruising and bleeding.
Some medications that slow blood clotting include aspirin, clopidogrel (Plavix), diclofenac (Voltaren, Cataflam, others), ibuprofen (Advil, Motrin, others), naproxen (Anaprox, Naprosyn, others), dalteparin (Fragmin), enoxaparin (Lovenox), heparin, warfarin (Coumadin), and others.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
A few minor changes to your dietary intake can make a tremendous impact on your health and well-being, and that is certainly some food for thought!
1) Eat Healthy Snacks instead of Junk Food – It seems as if junk food is everywhere we look. The supermarket shelves are stocked full of candies, potato chips, cakes, donuts and assorted baked goods. The grease, oil, refined sugar and saturated fats found in these foods are the major contributors of many unnecessary health problems.
You can still enjoy a quick snack and get the essential nutrition by replacing junk food with healthier alternatives. Fresh fruits, such as apples and oranges, make for excellent substitutes to candy bars. A handful of almonds replaces a bag of potato chips, baked potatoes replace French fries and skim or low fat milk replaces whole milk. You can also choose low fat frozen yogurt topped with fresh fruit over ice cream. Snacking can still be fun after all.
2) Dried Herbs and Spices Instead of Salty Foods – A High daily intake of sodium can result in certain heart problems over time. Rather than adding salt to your meals, consider the healthier alternative of cinnamon, turmeric, cayenne, clove, garlic, ginger, sage, parsley and basil. Not only will you be adding delicious flavors to your favorite dishes, you’ll also be limiting any risk of heart diseases in the future. Go ahead and spice things up!
3) Choose Whole Grains Over Refined Ones – Refined grains are consumed daily with nearly every meal. They are commonly found in white rice, white flour, white sugar and white breads. Cereals also contain large amounts of refined grains and tons of sugar.
The healthier solution here would be to replace the refined grains with whole grains. Substitute brown rice for white rice, whole grain bread over traditional white bread, and healthier bran cereals over the sugary variety of cereals. Oatmeal is an ideal replacement for refined cereal. Try cooking with quinoa and barley as well.
4) Eat More Cold-Water Fish and Less Red Meat – We all love our steaks and beef, but they also contain a high amount of saturated fats. Consuming a regular diet of red meat on a daily basis may increase the risk of hypertension, cardiovascular diseases, obesity and strokes.
Cold-water fish, such as tuna, swordfish, whitefish, mackrel, salmon, anchovies, and trout all contain Omega-3 fatty acids, which are the essential fats the body needs. Omega-3 helps combat depression, boosts memory production and greatly reduces the risk of Alzheimer’s Disease. Fish can also be frozen for long periods of time, so it never goes to waste.
5) Add Avocados to Your Diet Instead of Mayonnaise or Jam – Mayonnaise is most commonly used while preparing sandwiches and in dips. Mayonnaise gives that dry turkey sandwich a bit of extra taste. Mayonnaise is also loaded with plenty of trans and saturated fats, which are very unhealthy for you.
Avocados are the healthy alternatives to mayonnaise. They contain over 25 essential nutrients which are all vital health components. These specific nutrients protect against cancer, prevent heart diseases and prevent bone diseases from occurring. Avocados are also the main ingredients used for making guacamole, which perfectly complements whole wheat tortilla chips.
6) Eliminate Butter with Extra Virgin Olive Oil – You can’t hear a frying pan sizzle without the sweet sound of butter being applied to it. Some of the most popular dishes are cooked exclusively with butter. Butter is delicious but extremely unhealthy. Butter significantly increases high cholesterol levels, diabetes, obesity, high blood pressure and heart diseases.
Use extra virgin olive oil instead of butter to give your meals a solid dose of essential Omega-3 and Omega-6 fatty acids. Olive oil can be substituted for butter when baking or cooking.
7) Go Organic! – What exactly does organic mean? Simply put organic means natural. Organic farming relies on the usage of natural fertilizers and pesticides, which do not contain harmful toxins.
Non-organic foods are generally exposed to harmful pesticides and other dangerous chemicals. So, the next time you’re outside fruit and vegetable shopping, consider visiting your local farmer’s market instead.
8) Drink Water Instead of Sugary Beverages – Soda contains high amounts of refined sugar with absolutely no nutritional values whatsoever. Sugar found in sodas and other sweetened drinks leads to fatigue, causes dental problems, triggers depression and can eventually lead to diabetes.
Avoid sugary beverages and drink water as often as possible. Water flushes out all the toxins in the body and helps to promote regular digestion. Filtered water is even better because it removes all chemicals found from the tap. Make sure you carry a bottle of water wherever you go.
9) Make the Switch from Regular Breakfast Cereals to Oats – Walk down any cereal aisle in the supermarket and you’ll be bombarded with a tremendous selection of unhealthy cereals that are loaded with refined sugars.
Cooked oats make for the best substitute for a healthy morning breakfast. You can add a pinch of cinnamon, brown sugar, chopped nuts or fresh fruit to give it a little extra flavoring. A healthy bowl of oatmeal can drastically reduce heart diseases, stabilize blood sugar, and lower cholesterol.
10) Drink Green Tea Instead of Coffee – Most people prefer to start their day with a cup of coffee. The aroma of freshly brewed coffee can be very difficult to resist. Coffee also carries a list of health problems that include; acid reflux, intestinal problems, heartburn, anxiety, nausea and can induce unwanted stress.
Green tea is the healthier hot beverage alternative from coffee and provides a quick caffeine boost as well. Green tea is a staple in Asian culture and served with nearly every meal. Green tea also contains powerful antioxidants which fight off diseases and lower the risk of cancer.
11) Replace Granola with Nuts – While granola may seem like an innocent yogurt topper, it’s almost always loaded with added sugar. To get the crunch you crave without the extra calories and sugar, top your yogurt with some nuts instead.
12) Swap Bagels for English Muffins – One bagel is equivalent to roughly four slices of nutrient-void white bread. Not only is this morning staple super caloric, but it’s also missing nutrients like fiber and protein to keep you energized through the morning.
13) Swap Bowl for Burrito – Depending on the size of the tortilla, a flour-based wrap could tack up to 470 calories and 98 grams of carbs on to your order. To get the flavor you crave—without overdoing it—opt for a bowl instead or choose a corn tortilla. Load it up with tons of veggies, go light on the rice, and choose salsa over sour cream to ensure a healthy meal.
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
Our immune system’s ability to fight disease depends on the food that we consume. The immune system and white blood cells work together to deal with various infections, such as bacteria, viruses, fungi, and parasites, and even treat cancer cells. The normal range of white blood cells in the body is 4,300 -10,800 cells per microliter of blood.
Below you will find the recommended nutrients and foods that can be used to improve the production of white blood cells:
Vitamin C
It is very important to include different vitamins in your daily diet, but vitamin C is the most important for increasing the production of white blood cells. Foods that include citrus, chili, broccoli and green and red peppers are rich in vitamin C, making them essential to your diet. Also, it should be noted that broccoli not only helps to increase white blood cells, it also contains many antioxidants thanks to its high vitamins A and E content.
Zinc
The consumption of zinc accelerates immune system function, which is linked to increased production of white blood cells. Studies have shown that zinc deficiency may increase the risk of infection, and other studies have found evidence that zinc intake of 75 mg or more per day may reduce the duration of a cold and also the severity of the symptoms associated with it. Natural food sources include beans, sunflower seeds, chicken, nuts, whole grains, pumpkin seeds, wheat grass, and spinach.
Folic acid
Folic acid is a water-soluble vitamin that is needed to create and maintain new cells, and the consumption of this nutrient is especially important during periods of rapid cell division, such as during pregnancy or during the development and growth of infants. Vegetables such as spinach, turnips, peas, legumes and other fruits and vegetables are rich in folic acid, so it is recommended to add them to your regular weekly menu.
Selenium
The recommended daily amount of selenium for an adult is 55 micrograms, and a lack of this mineral may increase the chances of developing angina, myocardial infarction, and coronary heart disease. In addition, selenium can increase the production of white blood cells and can be found in beef, tuna, salmon, chicken, beans, and Brazil nuts.
Beta-carotene
This substance helps protect the thymus gland, which creates immune system cells. Foods that contain beta-carotene increase the production of white blood cells, and they have the ability to fight infections if you make sure to consume them daily. Daily consumption of this nutrient should range from 2 -7 mg per day and it can be found in fruits and vegetables such as carrots, tomatoes, oranges, loquat, pumpkin, mangos and dark leafy green vegetables.
Turmeric
Turmeric is a great anti-inflammatory substance that relieves both types of arthritis; Osteoarthritis and rheumatoid arthritis. In addition, the main active ingredient is curcumin, which has proven its ability to reduce inflammation and fever, thanks to its positive effect on the proper functioning of white blood cells.
Kale
Just one cup of kale will give you all the vitamin A you need a day, which can help your body fight cancer cells. Also, kale increases the production of white blood cells and helps antibodies respond to invasive infections and even neutralize them.
Garlic
Garlic contains elements that stimulate the immune system. Furthermore, it has an impressive ability to fight infections, thanks to the large concentration of allicin, created by crushing fresh garlic cloves.
Prebiotic and Probiotic
A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.
Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.
Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, a more general rule is to eat a variety of fruits, vegetables, beans, and whole grains for dietary prebiotics.
Green tea
Cell studies have shown that tea catechins such as those found in green tea can prevent flu and some cold viruses from replicating and can increase immune activity. Human trials are still limited.
Takeaway
Eat a balanced diet with whole fruits, vegetables, lean proteins, whole grains, and plenty of water.
Perform moderate exercise
Sleep 7-9 hours every night
Manage stress
Wash your hands
Source: Internet & Other sources
The views expressed in this article should not be considered as a substitute for a physician’s advice. Always make sure to seek a doctor or a professional’s advice before proceeding with the home treatment plan.
