Food

Food is medicine: The science behind omega-3

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Key takeaways:

  • Research suggests that omega-3 supplementation might benefit health in several ways.
  • The supplement may improve cognitive, cardiovascular and mental health.

Omega-3 supplements, commonly found in the form of fish oil, may offer various health benefits, according to an expert.

Omega-3s are a class of polyunsaturated fatty acids (PUFAs), including the long-chain fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), as well as the essential fatty acid alpha-linolenic acid (ALA), Stefan M. Pasiakos, PhD, director of the NIH office of dietary supplements, told Healio.

DHA and EPA are commonly found in krill oils, fish oils and fish, whereas ALA is in plant oils, like soybean, flaxseed and canola oils.

“Humans can convert ALA into EPA and then DHA, but the conversion is very limited,” Pasiakos said. “Therefore, consuming EPA and DHA directly from foods and/or dietary supplements is the only practical way to increase levels of these fatty acids in the body.”

Pasiakos also noted that omega-3s “are important components of cell membranes.”

“DHA in particular is especially high in the retina, brain and sperm, and it is important for fetal growth and development,” he said. “Omega-3s also form a variety of lipid mediators, such as eicosanoids. These signaling molecules have wide-ranging functions in the body’s cardiovascular, pulmonary, immune and endocrine systems.”

Summary of evidence

Omega-3 fatty acids and supplements — often in the form of fish oil — are promoted as beneficial for a variety of conditions, particularly cardiovascular health, Pasiakos said.

“Research shows that consuming fish and other types of seafood supports heart health, but the effects of fish oil and other omega-3 supplements are less clear,” he said. “Common side effects of omega-3 supplements are usually mild and include unpleasant taste, bad breath, heartburn and minor gastrointestinal effects.”

A 2019 meta-analysis published in the Journal of the American Heart Association showed that marine omega-3 supplementation was associated with a significantly lower risk for:

  • total coronary heart disease (rate ratio [RR] = 0.95; 95% CI, 0.91-0.99);
  • CHD death (RR = 0.92; 95% CI, 0.86-0.98);
  • myocardial infarction (RR = 0.92; 95% CI, 0.86-0.99);
  • total CVD (RR = 0.97; 95% CI, 0.94-0.99); and
  • CVD death (RR = 0.93; 95% CI, 0.88-0.99).

However, research has been inconclusive regarding the health benefits of omega-3s. In a randomized, placebo-controlled trial that included a total of 25,871 participants, researchers found that higher intake of omega-3 fatty acids did not lead to a lower incidence of cancer or major cardiovascular events. Additionally, the 2020 STRENGTH randomized clinical trial revealed no benefits of omega-3 supplementation in patients who had a high risk for CVD.

Pasiakos additionally referenced a 2019 advisory from the American Heart Association, which stated that long-chain omega-3 supplements like fish oil lower triglyceride levels.

“In fact, prescription omega-3 products are FDA-approved for this purpose,” he said. “However, the results from clinical trials that have examined the effects of omega-3 supplements on cardiovascular outcomes, such as myocardial infarctions, stroke and cardiovascular death, have been mixed.”

Although “most recommendations for heart health” focus on intake of seafood and fish as opposed to supplements, Pasiakos said omega-3s “have also been studied for cancer, cognitive function, age-related macular degeneration, mental health/depression and other conditions.”

“Consuming fish and seafood as part of a healthy eating pattern has health benefits,” he said. “Omega-3 supplements may also have health benefits, especially for people who do not regularly consume fish and other seafood, and omega-3s do not have any safety concerns when used as directed.”

Research has also evaluated the supplement’s impact on brain health.

A 2018 meta-analysis underscored the importance of omega-3s for fetal health. The researchers included 70 randomized controlled trials including 19,927 pregnant women and found that, compared with placebo, preterm birth was lower in those who had taken omega-3. There was also a reduced risk for low birthweight, a possibly reduced risk of perinatal death and possibly fewer neonatal care admissions.

In late January of 2024, researchers published the results of a 52-week randomized controlled trial that evaluated omega-3 supplementation’s impact on cognitive decline among older adults with late-life depression. Although researchers did not observe significant global cognitive improvement, they noted a marginal, but not statistically significant, enhancement in processing speed in the omega-3 group, indicating that the omega-3 PUFA supplement could help mitigate cognitive decline in this population via modulation of brain entropy and anti-inflammatory mechanisms. (The researchers also wrote that larger clinical trials are needed to validate any potential therapeutic implications.)

A 2019 meta-analysis of double-blind, randomized, placebo-controlled trials published in Translational Psychiatry showed that omega-3 PUFAs had “an overall beneficial effect” on depression symptoms. The 26 studies, which included more than 2,100 participants, supported the conclusion that an omega-3 supplement with at least 60% EPA at a dosage of 1 g or less per day has antidepressant effects.

Concerns?

Pasiakos noted some potential issues when omega-3s are taken at high doses.

He said that, at high doses, the supplements can have antiplatelet effects. Even though “they appear to be less potent than aspirin,” patients who take “prescription-strength omega-3s with certain anticoagulants should be monitored periodically for changes” in their international normalized ratio. Also, high doses may “slightly increase the risk of atrial fibrillation in people with cardiovascular disease or at high risk of cardiovascular disease” — a finding that he said “warrants further research.”

“Unlike some dietary supplement categories, such as bodybuilding and sexual enhancement products, omega-3 supplements do not commonly have quality issues,” Pasiakos said. “But nevertheless, product quality is always a consideration with dietary supplements. Looking for third-party verification seals can help ensure that a dietary supplement was properly manufactured, contains the ingredients listed on the labels and does not contain harmful levels of contaminants.”

If there are ever questions about a product, Pasiakos recommended the NIH’s Dietary Supplement Label Database, which contains information from the labels of over 183,000 dietary supplements on the market in the United States, to help primary care providers and consumers find and compare products.

The NIH’s Office of Dietary Supplements also offers other resources for health care providers and consumers. To learn more about omega-3s and other supplements, check out the NIH’s Office of Dietary Supplements Fact Sheets.

Hungry at night? Study proclaims cottage cheese the ideal before-bed snack

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 If you’ve been on the lookout for the perfect late night snack, look no further. Researchers from Florida State University say that cottage cheese before bed has a positive effect on the metabolism and overall health, helps promote muscle recovery, and doesn’t result in any body fat gains.

If cottage cheese isn’t exactly your snack of choice, the study’s authors say any helping of 30 grams of protein about a half hour before turning in for the night should do the trick.

For the study, a group of active young women in their early 20s were asked to eat cottage cheese 30-60 minutes before going to bed. Researchers specifically wanted to see what effect the cottage cheese would have on the participants’ metabolisms and muscle recovery process.

This study is especially noteworthy because it is among the first ever to have subjects consume a whole food product before bed, as opposed to a dietary supplement such as a protein shake.

“Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” comments Michael Ormsbee, Associate Professor of Nutrition, Food and Exercise Sciences at FSU, in a release. “This is important because it adds to the body of literature that indicates that whole foods work just as well as protein supplementation, and it gives people options for presleep nutrition that go beyond powders and shaker bottles.”

According to study co-author Samantha Leyh, a research dietitian with the U.S. Air Force, these findings will serve as a helpful jumping off point for future research investigating the impact of whole food consumption on precise metabolic responses.

“While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,” Leyh says. “Like the additive and synergistic effects of vitamins and minerals when consumed in whole food form such as fruits or veggies, perhaps whole food sources may follow suit. While we can’t generalize for all whole foods as we have only utilized cottage cheese, this research will hopefully open the door to future studies doing just that.”

Moving forward, the research team plan to conduct additional research on other potential late night snacks, in an effort to determine the optimal food choices one can make before bed in order to promote muscle regeneration and overall improved health.

“There is much more to uncover in this area of study,” Ormsbee concludes.

The best nutrient to lower cholesterol is

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There is nothing worse than getting a blood test, thinking everything will come back normal, and findings out you have high cholesterol. This is the reality of almost 80 million Americans who have high cholesterol, according to the Centers for Disease Control and Prevention.

Let’s get one thing straight: cholesterol is not inherently bad. Your body gets cholesterol from two sources, from the food you eat and from what your liver produces naturally. Cholesterol is needed for both hormone and overall metabolic health.

In excess, it can lead to heart health complications. More research continues to come out about how much dietary cholesterol truly impacts blood cholesterol levels, with more studies starting to show that it isn’t all that much. Rather, research finds certain dietary choices can stimulate the liver to make too much cholesterol.

According to the CDC, heart disease is the leading cause of death in the United States. More often than not, the food choices we make can make a significant difference in reducing cholesterol, and thus the risk of developing heart disease in general. The diet tweak you need likely isn’t to eliminate all cholesterol, but to increase your soluble fiber.

What is soluble fiber?

There are two types of fiber: insoluble and soluble. Insoluble helps to add bulk to your stool, whereas soluble fiber slows digestion by absorbing water and turning into a gel-like texture.

You will find soluble fiber in whole plant foods such as:

Insoluble fiber doesn’t have the same cholesterol-lowering effect as soluble, but it’s still important to ensure enough intake of it to prevent constipation by promoting consistent bowel movements.

A look at some of the best foods for increasing fiber
Foods containing fiber (© bit24 – stock.adobe.com)

How does soluble fiber help lower cholesterol?

The gel-like consistency helps it act like a sponge to soak up excess cholesterol and excrete it through your digestive system, affectively helping to blunt absorption in the blood. There are subcategories of soluble fiber, such as viscous fibers, inulin oligofructose, beta glucans, pectin, psyllium, and more, which have been shown to positively impact LDL (“bad”) and total cholesterol.

Researchers continue to find mounting evidence to support that soluble fiber is beneficial for reducing cholesterol levels. Unfortunately, most Americans don’t meet their daily fiber targets. It’s recommended that people eat 25 to 35 grams of fiber per day, but most Americans actually eat somewhere between 10 and 15 grams each day.

Do fiber supplements work?

All supplements are meant to do just as their name suggests: supplement your intake. It’s unlikely that you eat the same way every single day, so if you’re trying to stick to the recommended amount of daily fiber, a supplement can help you stay on track.

However, supplements aren’t meant to completely take the place of fiber-rich foods. Fruits, vegetables, whole grains, nuts, and seeds all have a place in the diet not only for their fiber content, but the vitamins, minerals, and tons of antioxidants they provide.

Vitamins and supplements
Supplements (© MarekPhotoDesign.com – stock.adobe.com)

Most Americans would greatly benefit from including more fiber into their diets. It’s the single nutrient known to directly act on cholesterol and help your body get rid of excess amounts.

Fiber has been shown to support healthy cholesterol numbers and be protective against heart disease. If you want to lower your cholesterol, start by prioritizing more soluble fiber-rich foods, along with incorporating other lifestyle factors such as more exercise and decreasing stress.

Diet Suggestions For Increasing Soluble Fiber

Here’s a simple, balanced 7-day meal plan that emphasizes foods high in soluble fiber:

Day 1

  • Breakfast: Oatmeal topped with sliced bananas and a sprinkle of chia seeds.
  • Lunch: Lentil soup with whole grain bread.
  • Dinner: Grilled chicken with a side of steamed broccoli and quinoa.
  • Snacks: An apple; a handful of almonds.

Day 2

  • Breakfast: Smoothie with spinach, berries, and a tablespoon of ground flaxseed.
  • Lunch: Salad with mixed greens, chickpeas, avocado, and olive oil dressing.
  • Dinner: Baked salmon with sweet potato and green beans.
  • Snacks: Orange slices; carrot sticks with hummus.

Day 3

  • Breakfast: Greek yogurt with mixed berries and a drizzle of honey.
  • Lunch: Turkey and avocado wrap with whole grain tortilla.
  • Dinner: Stir-fried tofu with mixed vegetables (carrots, bell peppers) and brown rice.
  • Snacks: Pear; a handful of walnuts.

Day 4

  • Breakfast: Whole grain toast with peanut butter and banana slices.
  • Lunch: Quinoa salad with cucumbers, tomatoes, and feta cheese.
  • Dinner: Grilled shrimp with asparagus and a side of barley.
  • Snacks: Peach; yogurt.

Day 5

  • Breakfast: Berry and banana oat bran muffin with a side of cottage cheese.
  • Lunch: Black bean soup with a side of mixed greens salad.
  • Dinner: Roast chicken with Brussels sprouts and sweet corn.
  • Snacks: Apple; a handful of sunflower seeds.

Day 6

  • Breakfast: Scrambled eggs with spinach and whole grain toast.
  • Lunch: Tuna salad (with Greek yogurt) on whole grain bread.
  • Dinner: Beef stew with carrots, potatoes, and peas.
  • Snacks: Orange; a few slices of cheese.

Day 7

  • Breakfast: Smoothie bowl with kale, banana, almond milk, and a sprinkle of granola.
  • Lunch: Chicken and vegetable stir-fry with brown rice.
  • Dinner: Baked cod with roasted vegetables (zucchini, bell peppers) and farro.
  • Snacks: Kiwi; a handful of mixed nuts.

Tips:

  • Drink plenty of water throughout the day.
  • Adjust portion sizes according to your dietary needs and activity level.
  • Feel free to swap out any ingredients based on your preferences or dietary restrictions.

Remember, it’s always a good idea to consult with a healthcare professional or a dietitian before starting any new diet regimen, especially if you have specific health conditions or dietary needs.

12 Best Foods That Help Bleeding Gums

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Foods-That-Help-Bleeding-Gums

If you’re suffering with bleeding gums, you may be wondering what are the best foods that help bleeding gums and why? Generally speaking, an organic (chemical free) diet and exercise are essentials for a healthy body, mind and spirit. But, today, we want to focus on certain foods that will greatly improve your oral health.

Foods that help bleeding gums

There are many foods that help bleeding gums heal. Gums that are healthy and well-nourished have less chance of bleeding. When it comes to healthy diets, fresh and organic fruits and vegetables are great options for preventing and resolving bleeding gums.

But how do you decide which ones to include in your daily routine?

Foods that help bleeding gums include those that:

  • Are rich in vitamin C
  • Contain beta-carotene and vitamin A
  • Are high in omega-3s
  • Contain high levels of B vitamins
  • Contain probiotics

Read on to discover which foods you should include in your diet to help heal your bleeding gums. And which types of foods you should avoid to keep your mouth in top shape.

Berries

Vitamin C-rich foods that help bleeding gums

Vitamin C is one of the most essential vitamins to include in your diet. This vitamin helps to increase collagen and also acts as an anti-inflammatory agent to help reduce the pain and swelling that often occurs with gum disease.

According to researchers, people with bleeding gums often lack vitamin C, so adding more of this essential vitamin to your diet can help you avoid the pain associated with gingivitis.

Vitamin C-containing foods that help bleeding gums include:

  • BerriesBerries are a great food to eat if you have gum disease. Berries have a high amount of vitamin C, which can be very beneficial for your oral health.Berries, such as blueberries, raspberries, black and red currants, and strawberries, are all packed with antioxidants, fiber, and other important nutrients that can help to prevent gum disease as well as tooth decay.
  • Cranberries Yes, cranberries are a type of berry. But this superfood has so many amazing nutrients that help bleeding gums, they deserve to be listed by themselves.Not only are cranberries high in vitamin C — one cup of raw cranberries has a whopping 25% of your daily requirement — but they also contain manganese, copper, iron, calcium, and vitamins A, K, E, and B-complex vitamins.Be sure you are choosing organic, fresh, or dried cranberries. Stay away from products such as canned cranberry sauce and juice cocktails because they contain a lot of added sugar which will negatively impact your oral health.
  • Bell peppersWhen you’re looking for foods that help bleeding gums, bell peppers are a great addition to your diet.Both red and green organic bell peppers are excellent sources of vitamin C. Nearly 300% of your daily vitamin C needs can be found in just one cup of red bell peppers. Green bell peppers, on the other hand, contain 130% of the daily recommended intake of vitamin C.

Foods with beta-carotene and vitamin A

Beta-carotene plays an important role in keeping your gums healthy. It reduces inflammation and provides your body with the elements it needs to create vitamin A.

When choosing foods that help bleeding gums, look for those that are high in beta-carotene and vitamin A.

Vitamin A can help prevent gum disease through its anti-inflammatory properties. The vitamin A content in organic vegetables can also keep your teeth and gums strong and healthy by promoting the growth of new tissues.

Dark leafy greens

When you think of beta-carotene, you may think of orange-colored vegetables. But it’s also found in dark green vegetables as well.

Dark leafy greens such as organic spinach, kale, Swiss chard, turnip greens, and collard greens are rich in beta-carotene, vitamin A, and vitamin C, making them among the best foods that help bleeding gums.

These greens are easy to incorporate into your diet and can be added to salads, sandwiches, soups, and smoothies.

Dark leafy greens are also rich in iron, which is another important mineral to have in your diet if you suffer from gum disease. Iron helps you produce red blood cells, which are responsible for transporting oxygen throughout your body.

Sweet potatoes

Sweet potatoes — and yams — are great anti-inflammatory foods that help bleeding gums. Organic sweet potatoes are an excellent source of many nutrients, including beta-carotene, magnesium, vitamin B6, and vitamin C — all of which help improve oral health.

Carrots

Carrots are another great source of beta-carotene. One cup of cooked carrots has 120% of your recommended daily allowance.

Because carrots — and sweet potatoes — are root vegetables, it is especially important to buy organic as they are more likely to absorb any chemicals in the soil they grow in.

High omega-3 fatty acid foods that help bleeding gums

Omega-3 fatty acids are another essential nutrient for maintaining healthy gums. These fatty acids are found in foods such as wild-caught fish, organic walnuts, almonds, and avocados.

Omega-3 fatty acids have been shown to be effective at reducing gum inflammation and can help to prevent gum disease. Eating these fatty acids regularly can not only help to improve your oral health but your overall health as well.

Omega-3 fatty acids can also improve the health of your teeth and gums by promoting the formation of new and healthy tissues.

Don’t forget to consume some high quality seafood

Fish and other seafood are excellent sources of omega-3s. Especially fatty fish found in cold waters, such as salmon, herring, sardines, and mackerel.

These fish have high amounts of EPA and DHA omega-3 fatty acids. Both have anti-inflammatory effects on the body and are great for the immune system. DHA is especially beneficial for oral health.

Nuts and seeds

Organic nuts and seeds are rich in healthy fats and minerals that can promote healing in your gums. They are also very high in omega-3 fatty acids, which reduce inflammation and promote healthy gums.

Nuts and seeds are also excellent sources of protein, which can help keep your teeth strong. Strong teeth are less susceptible to tooth decay and gum disease.

The only (minor) downside to eating nuts and seeds is that they potentially have sharp or rough edges, which can irritate gum tissues.  Just be careful to chew well.

Foods rich in B vitamins to help bleeding gums

B vitamins can help restore normal gum tissue, which can be very beneficial for people with gum disease. B vitamins can also help lower your homocysteine levels, which is an amino acid that is linked to an increased risk of gum disease.

Beans

Organic beans have a long history as part of a healthy diet. They have been linked to a reduced risk of many diseases, including heart disease and diabetes. Beans are also naturally linked to better oral health.

Beans such as black beans, pinto beans, and chickpeas are high in B vitamins. They are rich in fiber, Vitamin B6, folate, and minerals such as iron and magnesium. All these contribute to better gum health making them good foods that help bleeding gums.

Beans are very easy to cook and can be served as a side dish or added to salads. They are also very affordable and can be easily purchased in bulk to save money.

Foods that help bleeding gums heal should contain natural probiotics

Assorted fermented foods

In recent years, researchers have been studying how probiotics may be beneficial in treating oral infections. Probiotics are the good bacteria found in certain foods which help keep the microbes in your body in balance.

When the bacteria in your mouth become unbalanced due to poor hygiene or other factors, foods that naturally contain probiotics can help with bleeding gums and other oral health concerns.

Raw yogurt and kefir

Both yogurt and kefir are fermented dairy products. Each is loaded with beneficial probiotics that can help support your overall health, including helping to maintain healthy gums.

The helpful bacteria in yogurt and kefir can reduce the growth of certain bacteria that cause gum disease and cavities.

However, be aware that not all yogurt contains probiotics. Read the labels and choose ones with live, organic and active cultures.

Fermented vegetables

Fermented foods such as non-GMO organic tempeh, raw sauerkraut, fermented pickles, miso, and kimchi are made from vegetables such as cabbage, soybeans, radishes, and cucumbers. The fermentation process is a way of preserving food that adds healthy bacteria or probiotics.

Often store-bought items such as sauerkraut or pickles have been processed in such a way that they no longer contain probiotics. Look for traditional foods that say they are fermented and require cool storage or refrigeration.

Fermented tea

Kombucha is green or black tea that has been fermented. Originally a traditional drink from China, it has gained in popularity worldwide.

The probiotics in this lightly fizzy and tangy drink are good not only for oral health but for balancing healthy gut bacteria and aiding digestion.

Foods to avoid

Just as there are foods that help bleeding gums, there are certain ones to avoid.

Starchy or processed foods can contribute to gum inflammation. These types of foods stick to teeth and break down into sugars.

Sugar is well-known to contribute to gum disease and cavities. The sugar feeds the bacteria that cause plaque which then leads to swollen and bleeding gums and eventually gum disease.

Watch out for sugary foods such as candy, chocolate, applesauce, white bread, pasta sauce, sports drinks, and sodas. Sugar is in more things than you may realize!

If you have gum disease, acidic foods are another type to avoid. They will irritate and make your bleeding gums worse. Foods with high acid contents include citrus fruits and juices, tomatoes, black coffee, and tea.

Heal bleeding gums the natural way

By making a few simple changes to your diet, you can greatly improve your oral health and help your bleeding gums improve.

Fresh organic vegetables and fruit, dark leafy greens, berries, beans, nuts and seeds, whole grains, and omega-3 fatty acids are all foods that help bleeding gums and are great foods to add to your diet.

Did you know that up to 80% of disease symptoms are triggered by problems in the mouth? Find out how you can reverse gum disease and fix problems in the mouth naturally from many of the finest holistic doctors in the world.

Cancer Risk Lowered By Making Simple Diet Change

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Healthy balanced eating

Vegetarian and vegan lifestyles have grown increasingly popular as people tout the associated health benefits. Still, regardless of the data, many people can’t turn away from their carnivorous nature. The numbers don’t lie, though.

There does seem to be some merit to eating plant-based foods. Lower risk of heart disease, high blood pressure, diabetes, and some cancers are just a few of the perks. But even that isn’t enough to convince many to make a move to eating less meat. The question is, should they have to? When it comes to meat consumption, do you really have to totally eliminate it to reap the benefits of a “meat-free” diet?

Not necessarily, according to a recent UK study. It seems that even scaling back your meat consumption can be quite good for you.

Eating less meat means lower cancer risk, new study finds

Researchers from the University of Oxford, UK, looked into the relationship between a person’s risk of cancer and diet. The study involved collecting data from 472,337 British adults recruited from 2006 through 2010 to the UK Biobank and analyzing it to identify the correlation, if any. The participants were between the ages of 40 and 70 and were cancer-free at the time they were recruited.

The participants were then split into four groups according to information gleaned from dietary questions they answered when they were recruited:

  • Regular meat eaters – 247,571
  • Low meat eaters – 205,385
  • Fish eaters – 10,696
  • Vegetarians – 8,685

Diet-cancer connection: Researchers reveal impressive results

The study had some pretty impressive results. Regarding the overall cancer risk, compared to the participants who consumed meat more than five times a week, it showed:

stopcancernaturally.com banner
  • 2% decreased cancer risk in those who consumed meat five times a week or less
  • 10% decreased cancer risk in those who ate fish and no meat
  • 14% decreased cancer risk in those who were vegetarians or vegans

They also examined the incidence of specific cancers and correlated them to participants’ diets. Compared to the group that consumed meat more than five times a week:

  • 9% decreased risk of colorectal cancer in the group that consumed meat five times or less a week
  • 18% decreased risk of breast cancer in the group that adhered to a vegetarian diet (although this could be attributed to the lower BMI that is consistent with most vegetarian women)
  • 20% decreased risk of prostate cancer in men in the group that consumed fish and no meat
  • 31% decreased risk of prostate cancer in men in the group that adhered to a vegetarian diet

Here is how to modify your diet to lower your risk of cancer

Healthy lunch

Reducing your meat consumption can have many health benefits. And the good news is that you don’t have to cut it out completely. Try these tips for reducing your meat intake.

  • Eat wild-caught fish at least twice a week
  • Make meat your side dish instead of the main course
  • Use small amounts of pasture raised turkey and chicken, instead
  • Eat beans cooked in chicken stock and flavored with turkey or chicken sausage
  • Give non-GMO (organic) tofu a try
  • Add organic whole grains to your diet

One important thing should be made very clear: the researchers probably did not look at the quality of the meat consumed.  Simply put, most commercially produced meat products are loaded with unwanted chemicals … including synthetic hormones and antibiotics.  This kind of meat is highly toxic and increases the risk of many health problems.

Look at what you are eating daily and find ways to cut back on the toxic meat products, while bulking up on the organic veggies and fruits.  If you do consume meat (or fish) … be sure it’s 100% grass-fed or wild.  Remember, quality does matter!

After all, we’re talking about taking better care of your health.  And, you’re worth it.

85 Popular Grocery Items Contained Phthalates, Study Finds

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Consumer Reports tested 85 popular supermarket items and found concerning levels of phthalates — plastic chemicals linked to health issues — in all but one. Nearly 80% also had bisphenol A. The group is calling for regulators to ban the chemicals’ use in food production.

cheerios grocery phthalates feature

Miss a day, miss a lot. Subscribe to The Defender’s Top News of the Day. It’s free.Nearly 100 popular U.S. supermarket foods and fast foods contain harmful levels of plastic chemicals, according to a recent study by the nonprofit advocacy group Consumer Reports (CR).

The group tested 85 food items and found phthalates — a “plasticizer” used to make plastic more flexible and durable — in all but one of the samples. Phthalates are known endocrine disruptors that can negatively affect pregnancy and child growth and development outcomes.

Nearly 80% of the samples also contained bisphenol A (BPA) — a chemical linked to declining sperm counts, cancers, and metabolic and immune disorders — and other bisphenols.

Foods tested included General Mills Original Cheerios, Trader Joe’s Ground Pork, Applegate Naturals Oven Roasted Turkey Breast, Hunt’s Tomato Sauce and baby foods made by Gerber, Similac, Beech-Nut and Happy Baby.

CR also tested 18 items sold by fast food chains, 10 popular dairy products, nine beverages, seven prepared meals, six types of canned seafood, four kinds of canned beans and three condiments.

“The CR research makes clear that FDA [U.S. Food and Drug Administration] has not been doing its job to protect the public from dangerous plastics in our food,” said Jaydee Hanson, policy director for the Center for Food Safety.

Hanson told The Defender the FDA should ban plastic chemicals like phthalates and bisphenols from food production. CR agrees and is calling on regulators to take action.

CR noted that the bisphenol levels discovered in its recent study were lower than the last time the group tested foods for the chemical in 2009, suggesting “that we are at least moving in the right direction on bisphenols,” said James E. Rogers, Ph.D., CR director of Food Safety Research and Testing.

But the group found it “particularly concerning” that high levels of phthalates were in so many products — and at higher levels than the bisphenols.

Organic items also had phthalates

Phthalates weren’t found in just one packaging type or just one food type, making it tricky to pin down the point of contamination. CR noted:

“Early efforts to limit exposure to [phthalates] focused on packaging, but it’s now clear that phthalates in particular can also get in from the plastic in the tubing, conveyor belts, and gloves used during food processing, and can even enter directly into meat and produce via contaminated water and soil.”

Chicken of the Sea — whose canned pink salmon had high levels of phthalates — told CR it requires its suppliers to certify they have not intentionally added BPA or phthalates to its products, but the company acknowledged that fish live in water that is often polluted with phthalates.

Other products sold at supermarkets with high levels of phthalates included Del Monte Sliced Peaches, Fairlife Core Power Chocolate High Protein Milkshake and Yoplait Original French Vanilla Low Fat Yogurt.

Items sold by fast food chains had high levels, too, such as Wendy’s Crispy Chicken Nuggets, a Chipotle Chicken Burrito and a Burger King Whopper with Cheese.

Organic products were “just as problematic,” CR said. “In fact, the highest phthalate levels we found were in a can of Annie’s Organic Cheesy Ravioli.”

Meanwhile, some products — such as Pizza Hut’s Original Cheese Pan Pizza — had much lower levels, suggesting to Rogers that “there are ways to reduce how much is in our foods.”

Hanson said three agencies need to take action to adequately address the issue: The FDA needs to ban the use of plastic chemicals in food and food production, the U.S. Department of Agriculture needs to ban them from organic food and food production and the U.S. Environmental Protection Agency needs to ban them from water.

Foods didn’t exceed FDA limits

None of the foods tested exceeded levels allowed by the FDA — but that isn’t saying much since the FDA only has limits for BPA and a few phthalates, CR noted.

Del Monte, Gerber, and McDonald’s told CR that they abided by existing regulations. Annie’s, Burger King, Fairlife, Little Caesars, Moe’s Southwest Grill, Wendy’s and Yoplait did not respond to CR’s requests for comment.

Tunde Akinleye, the scientist who oversaw the testing, said, “Many of these thresholds do not reflect the most current scientific knowledge.”

Even minor disruptions in hormone levels can lead to an increased risk of many health problems, including diabetes, cardiovascular disease, cancer, birth defects, premature birth, obesity, neurodevelopmental disorders, and infertility, CR pointed out

FDA still refuses to ban plastic chemicals in food production

Eight years ago, groups including CFS sent legal petitions to the FDA asking it to ban plastic chemicals for food processing and packaging. The FDA refused to respond until CFS and Earthjustice in 2021 sued the agency for not promptly issuing a decision.

In May 2022, the FDA denied the petitioners’ request and chose to continue allowing phthalates in food packaging and processing materials, saying it needed more information before it would move to ban the chemicals.

The move drew criticism from Kristina Sinclair, an associate attorney at CFS, who said the FDA had “failed the public” and ignored the “growing evidence” of phthalates’ harmful health effects.

“The agency’s refusal to listen to the science and ban phthalates from our food supply will have significant, detrimental health effects on women, children, and other vulnerable populations for years to come,” Sinclair said.

Hanson said CFS and other groups in 2022 filed new legal petitions to get the FDA to take action, but so far they haven’t received a positive response. “We hope the new food safety head at FDA Jim Jones will respond to our request to him to act promptly.”

The Defender asked the FDA to comment on CR’s findings, but the agency did not respond by our publication deadline.

HEAVY METALS IN OUR FOOD ARE MOST DANGEROUS FOR KIDS

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Two new studies on dietary exposure to heavy metals clarify their connections to cancers and other serious illnesses.

WASHINGTON, DC, 2023, December 12, 2023 – The problem of foodborne metal contamination has taken on new urgency, thanks in part to a 2021 US Congressional Report detailing high levels of metals found in infant food pulled off grocery shelves. (More recently, high levels of lead were discovered in children’s fruit puree pouches.) Now, two new studies provide information on the correlation between exposure to heavy metals in food and the risk of cancers and other serious health risks. The findings will be presented at the 2023 Society for Risk Analysis Annual Conference. Food crops can absorb heavy metals from contaminated soil, air, and water. As a result, traces of dangerous heavy metals – lead, arsenic, and cadmium – are found in common foods from rice and cereals to nuts and spinach. Felicia Wu, Michigan State University food scientist and incoming president of the SRA, is leading several investigations to gain a better understanding of the health risks of heavy metal exposure.
She will present the results of two recent studies at the December SRA meeting. The first is a comprehensive evaluation of the health risks associated with dietary exposure to lead, arsenic, and cadmium. The second is a quantitative assessment of the risk of cancer from inorganic arsenic exposure. “Results from these studies have important implications for food safety regulations, public health policies, and consumer awareness” says Wu.
Health risks of dietary exposure to lead, arsenic, and cadmium
In the first study, Wu, working with postdoctoral research fellow Charitha Gamlath and Ph.D. student Patricia Hsu, gathered data on the dietary intake of each metal from various sources such as food and water samples and existing studies and reports. The researchers analyzed the data to determine the strength of the association between dietary exposure and adverse health effects. Both cancer and non-cancer health effects were considered, and the strengths of the links between heavy metal exposure and each effect using Bradford Hill Criteria scores. Lead is a toxic metal commonly found in old paint, water pipes, and contaminated soil. Food sources of lead include root vegetables like beets. In the study, lead showed moderate to high risk scores for causing lung, kidney, bladder, stomach, and brain cancers. It also showed moderate to high scores for non-cancer risks (hematopoietic, reproductive, neurological, renal, and respiratory effects).

Arsenic is a naturally occurring toxic element that can contaminate drinking water and food – especially in areas with high levels of arsenic in the soil. It can be found in rice, wheat, and leafy green vegetables, among other foods. Arsenic demonstrated moderate to high scores for skin, bladder, lung, kidney, and liver cancers. It also showed moderate to high scores for non-cancer risks (skin lesions, cardiovascular disease, immunological, neurological, reproductive, developmental, and renal effects). 
Cadmium is a toxic metal found in nuts, potatoes, seeds, cereal grains, leafy green vegetables, and tobacco smoke. Among its sources in the environment are fertilizers and industrial emissions. In the study, cadmium revealed moderate to high risk scores for prostate, renal, bladder, breast, pancreatic, and endometrial cancers. It also showed moderate to high scores for non-cancer risks (renal, developmental, reproductive, immunological, and neurological effects). Earlier this year, Wu co-authored a study on cadmium in baby food that was published in Food and Chemical Toxicology. In that paper, the researchers found that babies and young children 6 months to 5 years old are the most highly exposed to cadmium in common foodstuffs. American infants and young children of these age groups who regularly consumed rice, spinach, oats, barley, potatoes, and wheat had mean cadmium exposures exceeding the maximum tolerable intake level set by the Agency for Toxic Substances and Disease Registry (ATSDR).
Arsenic exposure and bladder, lung, and skin cancer cases in the U.S. In the second study to be presented, Wu and Ph.D. student Rubait Rahman conducted a quantitative cancer risk assessment for different food products in the United States containing inorganic arsenic. Their preliminary estimates suggest that every year, more than 6,000 additional cases of bladder and lung cancers and over 7,000 cases of skin cancers can be attributed to the consumption of inorganic arsenic in the United States. The researchers also found that certain food products can be associated with higher cancer risk than others. These include rice, wheat, and leafy green vegetables. For this project, a comprehensive review of scientific literature was conducted to identify relevant studies on inorganic arsenic contamination in various food products and associated cancer risks. Data on arsenic levels in food products were obtained from regulatory agencies, such as the U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA). Quantitative cancer risk assessment models were applied to estimate the cancer risk attributable to inorganic arsenic exposure through different food products. These models integrated exposure data, dose-response relationships, and population characteristics to quantify the probability of cancer occurrence.

Pesticide residues found in 70% of produce sold in US even after washing

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  • Strawberries, spinach and kale among most pesticide-heavy
  • Conventionally farmed kale could contain up to 18 pesticides

About 70% of fresh produce sold in the US has pesticide residues on it even after it is washed, according to a health advocacy group.

According to the Environmental Working Group’s annual analysis of US Department of Agriculture data, strawberries, spinach and kale are among the most pesticide-heavy produce, while avocados, sweetcorn and pineapples had the lowest level of residues.

More than 92% of kale tested contained two or more pesticide residues, according to the analysis, and a single sample of conventionally farmed kale could contain up to 18 different pesticides.

Dacthal – the most common pesticide found, which was detected in nearly 60% of kale samples, is banned in Europe and classified as a possible human carcinogen in the US.

“We definitely acknowledge and support that everybody should be eating healthy fruits and vegetables as part of their diet regardless of if they’re conventional or organic,” said Alexis Temkin, a toxicologist working with the EWG.

“But what we try to highlight with the Shopper’s Guide to Produce is building on a body of evidence that shows mixtures of pesticides can have adverse effects.”

Other foods on the group’s “dirty dozen” list include grapes, cherries, apples, tomatoes and potatoes. In contrast, its “clean 15” list includes avocados, onions and cauliflower.

Leonardo Trasande, an environmental medicine specialist at the New York University medical school, called the EWG report “widely respected” and said it can inform shoppers who want to buy some organic fruits and vegetables, but would like to know which ones they could prioritize.Quick Guide

What foods contain the most pesticides?

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Despite a growing body of research, scientists say it is difficult to pinpoint how many pesticides people are exposed to in their daily lives, and in what quantity. And it is also hard to say how those chemicals in combination affect the body.

One recent French study found that people eating organic foods were at a significantly lower risk of developing cancer, although it suggested that if those findings were confirmed, the underlying factors would require more research. Nutritional experts at Harvard University cautioned that that study did not analyze residue levels in participants’ bodies to confirm exposure levels.

While 90% of Americans have detectable pesticide levels in their urine and blood, “the health consequences of consuming pesticide residues from conventionally grown foods are unknown, as are the effects of choosing organic foods or conventionally grown foods known to have fewer pesticide residues,” they said.

A separate Harvard study found that for women undergoing fertility treatment, those who ate more high-pesticide fruits and vegetables were less likely to have a live birth.

The CDC explains that “a wide range of health effects, acute and chronic, are associated with exposures to some pesticides,” including nervous system impacts, skin and eye irritation, cancer and endocrine disorders.

“The health risks from pesticide exposure depend on the toxicity of the pesticides, the amount a person is exposed to, and the duration and the route of exposure,” the CDC says, noting evidence suggests children are at higher risk.

The Environmental Protection Agency sets rules for how pesticides are used, but those rules do not necessarily prevent cumulative exposure in a person’s diet.

The agency is fighting a court order to ban chlorpyrifos, a pesticide that is associated with development disabilities in children.

EPA has also scaled back what types of exposure it will consider when evaluating human health risks. And President Trump has appointed a former executive from the industry lobbying group the American Chemistry Council, Nancy Beck, as the head of its toxic chemical unit.

Major food brands flunk pesticide reduction standards, new report reveals

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In 2019, a concerning 70% of U.S.-grown produce tested positive for pesticide residues.  Ideally, such a high contamination rate would have plummeted to zero in a matter of years.  Yet, as we approach 2024, both domestic and global corporate farms continue to use these hazardous chemicals on crops.

In fact, according to a recent report, leading food brands are deploying pesticides more extensively than previously believed.  Despite the establishment of pesticide standards aimed at minimizing health risks, many corporate farms are falling short of compliance.

Why you should think twice before buying from a “Food Giant”

The truth is that corporate food giants shaping our food landscape are ultimately detrimental to our well-being.  The aforementioned report assigns a severe “F” rating to these industry behemoths that dominate agricultural sectors across the U.S.  Despite a growing demand for uncontaminated, pesticide-free food, leading brands continue to compromise public health.

Titled “2023 Pesticides in the Pantry,” this report sheds light on the hazards of a food system under corporate influence.  Compiled by the environmental advocacy group As You Sow, the report highlights the importance of both environmental stewardship and corporate responsibility.

A closer examination of the report reveals a spectrum of grades ranging from “F” to “C” for various businesses.  Yet, when considering the overall picture, the aggregate score is a resounding “F.”  Reflecting on data from just two years prior, a striking 81% of U.S. consumers had voiced a preference for pesticide-exempt food – commonly known as organic produce.

By the way, in case you’re wondering, these are the 17 companies that were investigated – in alphabetical order: Archer Daniels Midland (ADM), Bloch & Guggenheimer (B&G) Foods Inc., Campbell Soup Company, Cargill, Conagra Brands Inc., Danone S. A., Del Monte Pacific Limited Foods Inc., General Mills Inc., Kellanova, The Kraft Heinz Company, Lamb Weston Holdings Inc., Mars Incorporated, Mondelēz International Inc., Nestlé, PepsiCo Inc., Post Holdings, Inc., and The J. M. Smucker Company.

Corporate farmers fall short on pesticide reduction targets

Cailin Dendas, the Environmental Health Program Director at As You Sow, highlighted in a recent interview that despite setting pesticide reduction goals for the upcoming two to seven years, corporate farmers have not made significant strides toward these targets.

Adding to the concerns, the Environmental Working Group (EWG) unveiled findings just a week subsequent to the As You Sow report.  Their study revealed alarming data: over 40% of baby food products contain concerning levels of harmful chemicals.

While research consistently indicates that even minimal pesticide exposure can exacerbate chronic health conditions, there remains a reluctance among corporate entities, and federal and state governments to thoroughly investigate the direct link between pesticide-laden foods and the onset of such chronic ailments.

Strategies to steer clear of pesticide-contaminated foods

It’s evident that certain corporations and neglectful farmers compromise the purity of our food.  So, how can we respond effectively?

Most local supermarkets now feature an organic produce section.  Whether you reside in a bustling city or a remote location, it’s worthwhile to scout for organic options at nearby stores or farmers’ markets.  Prioritize products with clear labeling and consider delving into online reviews and research to gauge a brand’s pesticide usage.

In addition, when you visit a farmers’ market, you may find a local farmer that you like … consider visiting that farm (directly) and support their work by getting their food, on a regular basis.

For those without access to outdoor spaces, consider establishing an indoor garden.  Even in limited spaces, vertical hanging gardens can be an innovative solution, allowing you to cultivate fresh, pesticide-free vegetables and herbs right at home.

The Broccoli Experiment: How Facial Expressions Impact Food Love

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Summary: Observing others’ facial expressions while eating raw broccoli impacts women’s liking but not their desire to eat it. A study examined the effects of positive, neutral, and negative facial expressions during broccoli consumption.

Negative expressions reduced liking ratings, suggesting the power of food dislike on eating behavior. This research sheds light on the role of social modeling in influencing food preferences and could extend to children’s vegetable acceptance.

Key Facts:

  1. Observing others’ negative facial expressions while eating raw broccoli reduces adults’ liking of the vegetable.
  2. This study focused on women to explore potential gender differences in social modeling effects.
  3. The findings may have implications for children’s vegetable acceptance when exposed to parental food dislikes.

Source: Frontiers

Humans learn which behaviors pay off and which don’t from watching others. Based on this, we may draw conclusions about how to act – or eat. In the case of the latter, people may use each other as guides to determine what and how much to eat. This is called social modelling and is one of the most powerful social influences on eating behavior.

In a new study, researchers in the UK investigated whether observing others’ facial expressions while eating raw broccoli influenced young women’s liking and desire to eat raw broccoli.

“We show that watching others eating a raw vegetable with a negative facial expression reduces adult women’s liking of that vegetable, but not their desire to eat it,” said Dr Katie Edwards, a researcher at the Aston University School of Psychology and lead author of the study published in Frontiers in Psychology.

“This highlights the power of observing food dislike on adults’ eating behavior.”

Broccoli gazing

In the study led by Edwards, just over 200 young women watched a video containing clips of different unfamiliar adults consuming raw broccoli. While eating, the models displayed positive (smiling), neutral, or negative (disgust-like) facial expressions.

The researchers examined only women’s reactions since gender differences may exist within the modelling of eating behavior, and modelling effects can be different among women and men.

Previous research shows that behaviors are more likely to be imitated if positive consequences are observed, while the reverse is true if negative outcomes are witnessed. In the present study, however, this correlation was observed only partially: Exposure to models eating broccoli while conveying negative facial expressions resulted in a greater reduction in liking ratings, whereas the reverse did not hold.

“Watching others eating a raw vegetable with a positive facial expression did not increase adults’ vegetable liking or eating desire,” Edwards explained.

One possible explanation may be that avoiding any food – irrespective of whether it is commonly liked or disliked – that appears disgusting can protect us from eating something that tastes bad or is harmful. Another reason may be that smiling while eating is perceived as an untypical display of liking a certain food.

“This might imply that watching someone eating a raw vegetable with positive facial expressions does not seem an effective strategy for increasing adults’ vegetable consumption,” said Edwards.

Copy and taste

There is still much that needs to be understood about the interplay of obvious enjoyment and the liking of food. For example, the researchers have focused on adults, and while this has not been tested for on this occasion, they said that given the power of negative facial expressions, and because children tend to be less willing to try vegetables by default, these findings could generalize to kids.

“For example, if a child sees their parent showing disgust whilst eating vegetables, this could have negative consequences on children’s vegetable acceptance,” Edwards pointed out.

In the present study, participants also watched short video clips, rather than watching people eat in front of them. This allowed them to observe the dynamic nature of reactive facial expressions, which is more realistic than looking at static pictures; however, in the future, an important focus will be to examine the effect of watching live food enjoyment on eating behavior, the researchers said.

“We also need more research to see whether the findings from this study translate to adults’ actual intake of vegetables,” Edwards concluded.