Food of the Week: Black Beans

Black beans and other beans such as pinto beans, navy beans, and kidney beans are all known scientifically as Phaselous vulgaris . (This scientific name refers to the genus and species of the plant; navy, kidney, pinto, etc. are different varieties ...

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Recipe of the Week: 5-Minute Black Beans - No Cooking

You can now find many brands of organic, ready-to-eat canned Black Beans that are healthier and tastier than conventionally produced Black Beans. This recipe takes just minutes to prepare ad can be served as a side dish or used in other recipes such ...

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Best sources of Molybdenum

Although perhaps not as well known as other minerals that we profile on our website, molybdenum is a key mineral nutrient found in a variety of WHFoods and known to play important roles in many different body systems. Our understanding of molybdenum ...

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From the kitchen: Tips for Preparing Black Beans

Before washing black beans, spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place the beans in a strainer, rinsing them thoroughly under cool running ...

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Which foods are classified as "nightshades," and is it true that foods from this group can potentially contain problematic substances?

Nightshades - all belonging to a scientific family of plants called Solanaceae - include several thousand species of flowering plants, and most of these plants are not edible as food. At the very same time, however, there are a good number of ...

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What's new and beneficial about watermelon?

What's New and Beneficial About Watermelon Alongside of tomatoes, watermelon has moved up to the front of the line in recent research studies on high-lycopene foods. Lycopene is a carotenoid phytonutrient that's especially important for our ...

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Is miso a good source of health-promoting antioxidants?

The list of research-documented antioxidants in miso is growing! In addition to conventional antioxidants like the minerals zinc and manganese, miso is now known to contain phytonutrient antioxidants including phenolic acids like ferulic, coumaric, ...

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Does pasture-raised turkey meat contain more omega-3 fatty acids?

With ample time spent foraging in a pasture with natural and mixed vegetation, it is very likely that the omega-3 content of turkey meat can be increased and that the ratio of omega-6 to omega-3 fats can be improved. Several recent studies have ...

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What is respiration rate and how does it affect the storage of asparagus?

Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, ...

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How does eggplant promote cardiovascular health and free radical protection?

Cardiovascular Health and Free Radical ProtectionWhen laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery ...

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How does eating a whole apple compare to eating more processed forms of apples?

The whole food form of apples is also important if you want full satisfaction from eating them. Researchers have recently compared intake of whole apples to intake of applesauce and apple juice, only to discover that people report less hunger (and ...

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How Magnesium Can Help You Sleep

Many people have trouble sleeping, and breaking the cycle of insomnia can be hard. You can try changing your sleep routine and curbing your caffeine intake, but sometimes these lifestyle interventions fall short. Supplements are another popular option. One supplement that’s gained some attention as a potential sleep aid is magnesium. This mineral has wide-ranging […] The article "How Magnesium Can Help You Sleep" appeared first on AuthorityNutrition.com

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Understanding Vitamins & Their Health Benefits (+ How They Work)

We hear a lot about vitamins and how important they are to things like immunity. Vitamins A, B, C, D, E and K are essential nutrients that need to be consumed every day to maintain body function through healthy cells, nerves, skin and tissues. This guide explains why you need each of these vitamins, what foods to get them from, and what to eat with them in order for your body to absorb and utilize them.

 

 

What Are Vitamins

Vitamins are both organic compounds and essential nutrients. Organisms require vitamins daily to function, but in limited amounts. They are essential for normal metabolism and deficiencies of certain vitamins can cause medical conditions. There are currently 13 recognized vitamins. Let’s take a look at the function of each of them and what food sources to get them from…

Vitamin A

Vitamin A is important to maintain healthy skin, protect against infections, improve night vision and boost the immune system. It also helps protect against some cancers. Vitamin A is a fat soluble vitamin and its chemical names include retinol, retinal and certain carotenoids, including beta carotene. There are a number of health issues that may suggest a vitamin A deficiency. They include mouth ulcers, poor night vision, acne, dry skin, dandruff, diarrhea and a poor immune system, or, frequent colds or infections.

Best Food Sources

Foods high in vitamin A include carrots, sweet potato, cabbage, pumpkin and squash, beef liver, melons, mangoes, tomatoes, broccoli and apricots.

B Vitamins

There are a number of important B vitamins. Let’s look at each of them.

B1 (Thiamine)

B1 is not a Banana in Pyjamas character, and neither is B2 for that matter. Not in this context, anyway! (That’s an Australian reference, for those who are feeling confused right now). Thiamine helps the body use protein in an effective way, and is essential for brain function, digestion and energy. If your muscles feel particularly tender, or if you have pain in your eyes or stomach, constipation, irritability or poor concentration, you may have a B1 deficiency.

Best Food Sources

Foods high in vitamin B1 include watercress, kale, squash, zucchini, yeast, sunflower seeds, oranges, lamb, asparagus, mushrooms, peas, capsicum, cauliflower, cabbage, tomatoes, Brussels sprouts, beans and lettuce.

B2 (Riboflavin)

This water soluble vitamin helps the body use fats, sugars and proteins for energy, and is needed to repair and maintain healthy skin, nails and eyes. Gritty eyes, sensitivity to bright lights and cataracts may be signs of a deficiency. Other signs may include a sore tongue, dull or oily hair, eczema, split nails and dry, cracked lips.

Best Food Sources

Get your daily dose of vitamin B2 from mushrooms, tomatoes, watercress, cabbage, broccoli, pumpkin, cabbage, asparagus, bananas, chard, yogurt, eggs or fish.

B3 (Niacin)

Niacin is essential for energy production and brain function. It is a water soluble vitamin and is also vital to maintaining healthy skin. It helps balance blood sugar, lower cholesterol levels, and it plays a role in digestion and controlling inflammation. A vitamin B3 deficiency may cause diarrhea, insomnia, headaches, poor memory, anxiety, depression, bleeding gums and dermatitis.

Best Food Sources

Foods rich in niacin include mushrooms, tuna, salmon, chicken, turkey, lamb, cabbage, tomatoes, zucchini, squashp, cauliflower, avocado, nuts and legumes.

B5 (Pantothenic Acid)

B5 is another water soluble vitamin that is involved in energy production and in controlling fat metabolism. Your brain and nerves need this vitamin to function and it helps make natural steroids in the body, as well as maintaining healthy hair and skin. If you suffer from muscle tremors or cramps, poor concentration, tender heels, nausea, exhaustion from light exercise, lack of energy or anxiety, or ‘pins and needles’ in your extremities, you may have a pantothenic acid deficiency.

Best Food Sources

Good food sources include broccoli, avocado, mushrooms, alfalfa, peas, lentils, cabbage, celery, tomatoes, strawberries, eggs, squash and whole wheat.

B6 (Pyridoxine)

This water soluble vitamin is essential for the body to digest and utilize protein. It is also important for brain function and hormone production. It is often associated with easing PMS and menopause symptoms because of its anti-depressant properties and its role in helping to balance sex hormones. Water retention, tingling hands, anxiety, depression, muscle tremors and cramps, anemia and low energy levels could be signs of a pyridoxine deficiency.

Best Food Sources

Get your vitamin B6 supply from nuts, bananas, watercress, cauliflower, cabbage, red kidney beans, eggsbe, squash, broccoli, turkey, lentils, tuna, onions and asparagus.

B7 (Biotin)

Another water soluble vitamin, B7 helps the body metabolize proteins and process fatty acids and glucose. Like all essential nutrients, biotin cannot be synthesized by the human body, and therefore has to be consumed. This B vitamin is made by bacteria, yeast, algae, mold and certain plants. Biotin deficiency is rare, but symptoms may include dermatitis, hair loss, lack of appetite, depression, fatigue, insomnia and intestinal inflammation.

Best Food Sources

Foods with biotin include liver, yeast, cheddar cheese, salmon, sardines, peanuts, avocado, raspberries, banana, cauliflower, eggs and mushrooms.

B9 (Folic Acid Or Folate)

Folate is a water soluble B vitamin and a vital nutrient. It is particularly beneficial to women trying to get pregnant. It is critical for the development of the brain and nerves of a fetus during pregnancy. A folate deficiency can potentially cause serious problems, including birth defects and blood diseases. Folate is also essential for brain and nerve function, and is needed for protein utilization and the formation of red blood cells. Anemia, eczema, cracked lips, anxiety, low energy levels, stomach pains and severe headaches may be signs of a folic acid deficiency.

Best Food Sources

Beans, broccoli, spinach, asparagus, baker’s years, liver, legumes, leafy vegetables, nuts, sprouts and avocado are some of the best folate foods. In some cases, a doctor might also recommend people take a folate supplement, especially women trying to get pregnant.

B12 (Cyanocobalamin)

The body needs B12 in order to make use of protein. It is also essential for energy because it helps the blood carry oxygen around the body. The brain and nerves need it to maintain proper functionality, and the body needs it for DNA synthesis. There are a number of deficiency symptoms, including dull hair, eczema, sensitivity in the mouth, irritability, anxiety, low energy levels, pale skin, constipation and anemia.

Best Food Sources

Fish, shellfish, chicken, turkey, eggs, milk, yogurt, lamb, cottage cheese and cheese are some of the best cyanocobalamin food sources.

Vitamin C

This is perhaps the most regularly recognized vitamin, associated with curing colds and flus and being the ultimate medicine for the immune system. While that’s a very simplified analysis and not totally accurate, it does have merit. Vitamin C on its own cannot work miracles – there are layers involved in how it works. In brief, each vitamin needs other nutrients in order for the body to absorb and use it to its full potential, and we’ll delve more into that later in this post. What vitamin C is particularly useful for, other than strengthening the immune system and fighting infections, is helping the body produce collagen, providing structure to blood vessels, bones and ligaments, and detoxifying pollutants. Deficiency symptoms can include tender or bleeding gums, frequent colds and infections, lethargy, nosebleeds and megaloblastic anemia.

Best Food Sources

Everyone knows citrus fruits, including oranges, lemons, grapefruits and limes are rich in vitamin C. In fact, most fruit and vegetables have vitamin C. Fruits with the highest levels of vitamin C are actually some lesser-known ones – the Kakadu plum and camu cam. Other food sources include cabbage, capsicum, kiwi fruit, peas, melons, tomatoes, strawberries, watercress and broccoli.

Vitamin D (Ergocalciferol)

Vitamin D is a fat soluble vitamin, important for maintaining calcium stability in the body. It therefore helps maintain strong, healthy bones. It is also involved in keeping the immune system functioning and healthy. Deficiency symptoms may include joint stiffness, tooth decay, muscle cramps and loss of hair.

Best Food Sources

As most people know, vitamin D can be absorbed from the sun. However, there are, of course, risks associated with this method, including melanoma and premature ageing of the skin. The essential nutrient can also be found in some food sources, including fatty fish, like tuna, mackerel and salmon, as well as oranges, beef liver, soy milk, cheese, eggs, mushrooms and cottage cheese.

Vitamin E (Tocopherols)

Another fat soluble vitamin, tocopherols is important for preventing blood clots and thrombosis, and protecting cells from damage. Vitamin E is good for the skin and may also improve fertility, speed up wound healing and improve the body’s use of oxygen. A vitamin E deficiency is uncommon, but symptoms my include exhaustion following light exercise, easy bruising, slow wound healing and varicose veins.

Best Food Sources

Try sunflower seeds, peanuts, sesame seeds, wheat germ, tuna, sardines, salmon, sweet potato, beans, almonds, avocado, almonds, eggs and kiwi fruit for your vitamin E boost!

Vitamin K

Lastly, vitamin K helps control blood clotting, and is important for bone health. It also assists in preventing heart disease and reducing neural damage. Deficiency symptoms may include hemorrhages, anemia, easy bruising and nosebleeds.

Best Food Sources

Foods rich in vitamin K include cauliflower, broccoli, Brussels sprouts, cabbage, beans, watercress, milk, asparagus, potatoes, tomatoes and peas.

How Vitamins Work Together

Certain nutrients need other nutrients in order for the human body to absorb them and use them. Vitamins and minerals often work together to perform different functions. Vitamin D, for example, regulates calcium balance, and you need both the vitamin and the mineral (calcium) for healthy bone mass. So, you could eat a meal that contains egg, which has lots of vitamin D, with kale, which has a good dose of calcium, as an example. By consuming those two foods together, you will increase the benefits of the vitamin and mineral.

Vitamin C and iron is another good pairing example. Vitamin C assists with iron absorption in the body. That is essential for preventing anemia. So, you can simply eat some raw vegetables and fruit along with an iron-rich food, like meat, in order to reap that benefit.

Vitamin B12 and folate is an example of two vitamins working together to benefit the body. Folate needs B12 to be absorbed, stored and used in the body. Together, they support some of the most important cell productivity in the body, which is essential for normal function and growth. To get these two minerals working together is quite simple – you can just pair B12-rich food, like meat or eggs, with folate-rich fare, such as leafy green vegetables or beans. That makes for a pretty straightforward and common meal! Vegans, however, may struggle to consume adequate amounts of B12. If vegans have symptoms of a B12 deficiency, such as anemia, it may be necessary to take a natural supplement or try to consume B12-fortified vegan foods. Although, be aware that anemia could be a sign of an iron deficiency as well, so it may be necessary to increase intake of that mineral at the same time.

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Does Too Much Turmeric Have Side Effects?

Turmeric is a popular yellow spice originating from southern Asia. It’s an essential ingredient in many Indian dishes. It’s also consumed for its health benefits. Supplements of turmeric, or curcumin — its main active ingredient — are becoming increasingly common. However, some people are concerned about the possible side effects of high-dose turmeric and curcumin […] The article "Does Too Much Turmeric Have Side Effects?" appeared first on AuthorityNutrition.com

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7 Top Health Benefits of Maca Root

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Here are the 7 top health benefits of maca root powder, whose benefits have been long valued. Maca has recently been popularized as a supplement and food […]

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Vegan Dinner Hack: Butternut Soup & Hummus Wraps

Here’s a tasty vegan dinner featuring shortcut butternut squash soup and simple hummus and avocado wraps that make a perfect companion. No need to follow exact recipes, just a few easy steps and a delicious meal is yours in 20 minutes or less! Smooth, mellow butternut squash soup has to be among the top comfort […]

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6 Foods That Are High in Lectins

Lectins are a type of protein found in all forms of life, including the food you eat. In small amounts, they may provide several health benefits. However, larger amounts can reduce your body’s ability to absorb nutrients. This article reviews six foods that are particularly high in lectins, and explains how you can make sure […] The article "6 Foods That Are High in Lectins" appeared first on AuthorityNutrition.com

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Chinese-Style Cauliflower Fried Rice

I’m all for rice, especially brown rice, but lately, I’ve fallen for cauliflower rice. Or, to be more precise, cauliflower “rice.” If you haven’t discovered it yet, it’s nothing more than cauliflower chopped down into rice-like pieces. Much as I like brown rice, it can feel heavy; cauliflower rice becomes a lighter substitute. Chinese-style cauliflower fried […]

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Is It Safe to Use Aluminum Foil in Cooking?

Aluminum foil is a common household product that’s often used in cooking. Some claim that using aluminum foil in cooking can cause aluminum to seep into your food and put your health at risk. However, others say it’s entirely safe to use. This article explores the risks associated with using aluminum foil and determines whether […] The article "Is It Safe to Use Aluminum Foil in Cooking?" appeared first on AuthorityNutrition.com

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12 Best Brown Rice Recipes

VegKitchen readers love brown rice for its versatility, and its superior nutrition profile as compared to white rice. And while there are more whole grains to choose from today — quinoa, farro, spelt, and others — brown rice seems to hold its own as a favorite staple. It’s inexpensive (especially bought in bulk) and so […]

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Vegan Peanut Butter Granola Cookies

These easy vegan peanut butter granola cookies pass an important test — if a sweet treat is actually healthy, will it still get eaten? Happily, these tasty cookies disappear quickly. Use whatever kind of granola you prefer — there are so many great varieties! These sturdy cookies are perfect or packing in the school or […]

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Top 10 Health Benefits of Flaxseeds

For centuries, flaxseeds have been prized for their health-protective properties. In fact, Charles the Great ordered his subjects to eat flaxseeds for their health. So it’s no wonder they acquired the name Linum usitatissimum, meaning “the most useful.” Nowadays, flaxseeds are emerging as a “super food” as more scientific research points to their health benefits. […] The article "Top 10 Health Benefits of Flaxseeds" appeared first on AuthorityNutrition.com

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How to Roast Chickpeas in a Skillet, 4 Ways

There are tons of recipes out there for oven roasted chickpeas, but I question the need to turn the oven on for one, or even two can’s worth of this tasty legume. Instead, we’ll show you how to roast chickpeas in a skillet, and give them a variety of flavors each time — spicy, savory, and […]

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Peanut Satay Zucchini Noodle Bowl

Who doesn’t love zucchini noodles? They make a perfect base for ever-popular vegan bowls, too. We love them not because there’s anything wrong with regular pasta noodles. But in the same way as cauliflower “rice” has gotten to be such a big thing, it’s just another very cool way to eat more veggies. But what […]

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Why Almond Flour Is Better Than Most Other Flours

Almond flour is a popular alternative to traditional wheat flour. It’s low in carbs, packed with nutrients and has a slightly sweeter taste. Almond flour may also provide more health benefits than traditional wheat flour, such as reducing “bad” LDL cholesterol and insulin resistance (1, 2). This article explores the health benefits of almond flour […] The article "Why Almond Flour Is Better Than Most Other Flours" appeared first on AuthorityNutrition.com

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Monday Vegan Menu: Pasta with Spinach and Chickpeas

A hearty pasta dish that’s on the table in 30 minutes is the star of this week’s Monday vegan menu. Pasta with greens and beans is a classic Mediterranean combo, and Pasta with Spinach, Chickpeas, and Sun-Dried Tomatoes is a tasty take on the trio. Make sure to read on for a perfect salad pairing […]

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16 Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible. Oftentimes, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase. This article discusses 16 ways to motivate yourself to lose weight. 1. Determine Why You Want to […] The article "16 Ways to Motivate Yourself to Lose Weight" appeared first on AuthorityNutrition.com

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World’s Easiest Peanut Satay Noodles

I’ve made peanut noodles dozens of times in my time as a mom and a cook, and I can attest that a homemade peanut sauce isn’t the hardest thing to make. Everyone likes it, even the pickiest of eaters (aka kids). But I’ve really gotten to the point where using a bottle of Thai peanut […]

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Food of the Week: Sea Vegetables

The consumption of sea vegetables enjoys a long history throughout the world. Archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were a ...

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Recipe of the Week: Dulse Cucumber Salad

This is a quick and easy way to add Sea Vegetables to your World's Healthiest Foods Way of Eating. (This recipe found on page 395 of the 2nd Ed of the World's Healthiest Foods book. ...

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Best sources of Iodine

Iodine is a fascinating mineral, and it's somewhat surprising how relatively little research has been done on the role of iodine in human health, in comparison to the amount of research that has been done on the role of iodine in the environment. ...

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From the kitchen: Tips for Preparing Sea Vegetables

Many types of sea vegetables require soaking for 5-10 minutes before adding to your dish. It is best to follow the directions on the package. The soaking water can be used for soups or to Healthy Sauteeing vegetables. Other types of sea ...

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How do we approach serving sizes at WHFoods?

"Super-sized" meals have become a controversial food topic in the U.S., and in some parts of the country, local governments have tried to set limits on the serving size of soft drinks that are commonly sold in corner groceries and food marts. This ...

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Can collard greens help reduce cholesterol levels?

Intake of collard greens has long been known to have the capacity to lower blood cholesterol levels, including blood levels of LDL cholesterol. But a recent study on cruciferous vegetables has taken our understanding of collards and cholesterol to a ...

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What's new and beneficial about pears?

What's New and Beneficial About Pears For nutritional reasons, we're often advised to consume the skins of fruits. However, it's less often that research provides strong evidence in support of this advice. Recent studies have shown that the skin of ...

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How do cooking temperatures affect vegetable nutrients?

In virtually all cuisines throughout the world, you will find enjoyment of both raw and cooked vegetables. Sometimes the balance between raw and cooked vegetables varies with climate. For example, you can often find greater consumption of raw ...

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Raw vs Cooked Foods - Making Raw Foods More Digestible

As mentioned earlier, there are some important exceptions to the generalized conclusion about raw versus cooked food and digestion - that the overall risk of compromised digestion can be greater for raw versus cooked foods when thorough chewing is ...

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Veggie Advisor: How does our Vegetable Advisor make personal recommendations?

Our Vegetable Advisor makes personal recommendations using a 5-step process:STEP 1: We take each of your vegetable selections, the frequency you eat each selection, and convert each selection into servings/day. For example, if you eat green peas ...

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What are the health benefits derived from including kale as part of your Healthiest Way of Eating?

While not as well researched as some of its fellow cruciferous vegetables like broccoli or cabbage, kale is a food that you can count on for some outstanding health benefits, if for no other reason than its exceptional nutrient richness. In our own ...

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6 Home Remedies for Urinary Tract Infections

Urinary tract infections affect millions of people every year. Though they’re traditionally treated with antibiotics, there are also many home remedies available that help treat them and prevent them from reoccurring. What Is a Urinary Tract Infection? A urinary tract infection (UTI) is an infection that affects any part of the urinary tract, including the […] The article "6 Home Remedies for Urinary Tract Infections" appeared first on AuthorityNutrition.com

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6 Fantastic Ways to Stuff Sweet Potatoes

Sweet potatoes are vegetable heaven! If you do absolutely nothing other than bake or microwave them, they’re still as delicious as all heck. Not to diss regular potatoes, but sweet potatoes have them beat in nutrients, especially in vitamin A and C. Though sweet potatoes are super tasty in their own right, stuffing them with other tasty […]

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Should You Take Citrulline Supplements?

The amino acid citrulline is gaining popularity as a supplement for health and exercise performance. It’s produced naturally in the body and found in foods, but taking supplements increases citrulline content in the body above typical levels. While some people are convinced of its effectiveness for health and exercise performance, others are skeptical. This article […] The article "Should You Take Citrulline Supplements?" appeared first on AuthorityNutrition.com

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Vegan Dinner Hacks: Crazy-Easy Vegan Sloppy Joes

There are 1,001 great ways to use vegan burgers — other than as burgers, of course. Our latest veggie burger creation — using a grand total of 4 items (5, if you count the little bit of optional oil) — are these crazy-easy vegan sloppy joes. And to make the entire dinner, you’ll be picking […]

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14 Everyday Uses for Tea Tree Oil

Tea tree oil is an essential oil that can be used for several purposes, including keeping skin, hair and nails healthy. In addition to its scientifically backed benefits, tea tree oil is inexpensive and safe when used as directed. This article discusses 14 everyday uses for tea tree oil and provides guidance on using it […] The article "14 Everyday Uses for Tea Tree Oil" appeared first on AuthorityNutrition.com

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10 Easy Vegan Pizza Recipes

Pizza is such a convenient main dish to make at home, now that great crusts and sauces get you started. Just add veggies! Here are our favorite easy vegan pizza recipes. Garlicky Fresh Tomato and Basil Pizza (shown at top) is a fresh take on the classic fresh tomato and basil pizza known as Margherita. This variation is […]

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Aquafaba Recipes from Macarons to Mayo

What is aquafaba? And why are cooks around the world falling in love with its magical powers in the kitchen? Aquafaba is a cleverly constructed word that means “water from beans.” And the specific bean water we’re talking about here is the liquid that comes in cans of chickpeas. Aquafaba recipes are springing up everywhere, from macarons to […]

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Are Organ Meats Healthy?

Organ meats were once a cherished and prized food source. Nowadays, the tradition of eating organ meats has slightly fallen out of favor. In fact, many people have never eaten these parts of an animal and might find the thought of doing so quite disconcerting. However, organ meats are actually quite nutritious. This article takes […] The article "Are Organ Meats Healthy?" appeared first on AuthorityNutrition.com

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Raw Vegan Orange Creamsicle Ice Cream Cake

This summery dessert has everything you love about Creamsicles, but in cake form! While the presentation makes it look like you’ve been working on this dessert for days, it actually requires very little effort. Best of all, this orange creamsicle ice cream cake is vegan and raw. This frozen cake is designed to be made […]

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20 Foods That Are High in Vitamin A

Vitamin A is a fat-soluble vitamin that plays an essential role in maintaining vision, body growth, immune function and reproductive health. Getting adequate amounts of vitamin A from your diet should prevent the symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased susceptibility to infections. Deficiency is a leading […] The article "20 Foods That Are High in Vitamin A" appeared first on AuthorityNutrition.com

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A Guide To Good & Bad Oils (Which Should You Choose & When?)

Whether you’re frying a piece of fish, drizzling it on a salad, or using it as a binding agent when baking, oil has a number of uses. While all oils make food taste great, the reality is, some oils are healthy and some are not. We take an in-depth look at some of the best options, and explain why some are not such great choices for your health!

 

What Is Oil?

The dictionary definition of edible oils goes something along the lines of: ‘a greasy hydrocarbon liquid substance, formed by natural resources or the breakdown of fats’. We take a look at some of the best, and worst, options for your health.

‘Good’ & ‘Bad’ Oils

We certainly don’t like to dis fat anymore in the health world, but there are definitely good fats and, well, not so good fats, to put it politely. There are many cooking and edible oils on the market, and, for many years, they were considered detrimental to weight loss. That was when fat-free everything took over the supermarket shelves when fats were considered the enemy. Lots has changed in the nutrition world since then, and, while there are unhealthy oils that are commonly used, there are also oils that come with a number of health benefits, including aiding weight loss!

Coconut Oil

This is the go-to oil that every health conscious person knows and loves. Touted as a weight loss ingredient, a metabolism booster, a shampoo and even a toothpaste, it is definitely flying off the grocery shelves around the world. This ‘health fad’, as it was called a few years ago, hasn’t disappeared yet and probably won’t because it really is a winner on all fronts – it’s versatile, healthy, yummy and easy to use. Like any food, you should not overconsume it, but it should definitely have a place in your pantry!

Nutritional Information (100 grams)

Calories – 862
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

What’s So Great About Coconut Oil?

Where to begin… Lots of research has gone into this white, or, translucent when fully melted, oil recently. Some studies have found it could potentially help people lose weight because of its unique combination of fatty acids that boost metabolism, burn calories and keep you feeling fuller for longer. A study out of the University of Geneva found men who ate one to two tablespoons of medium-chain fatty acid (MCFA) before meals increased energy expenditure by 5%, losing about 120 calories per day. Another two-week study found healthy men who ate a diet high in MCFAs immediately ate 256 fewer calories per day.

How To Use It

As studies have shown, coconut oil can be a beneficial ingredient in meals to keep you fuller for longer. But it also has some other benefits. Coconut oil can also be used as a hair conditioner or treatment. And, in the popular Ayurvedic tradition of oil pulling. That involves swishing the oil around your mouth when you first wake up in the morning for 10 to 20 minutes. The fats in the oil mix with the biofilm and other substances in your mouth, cleansing oral cavities and trapping bacteria. You then spit it out and rinse your mouth. Sesame oil and ghee were traditionally used in Ayurvedic culture for oil pulling, and today, people also substitute with sunflower oil or olive oil. However, a study from the Athlone Institute of Technology in Ireland found coconut oil to be the best option because of its effectiveness in preventing Streptococcus Mutans from binding to the enamel and damaging it.

Avocado Oil

If you’re not on the avocado bandwagon yet, you should jump on it quick smart! This green fruit packs a seriously powerful nutritional punch, brimming with healthy fats, important vitamins and essential minerals. If you’re not a fan of dealing with the squishy flesh, however, you can reap the benefits from the oil.

Nutritional Information (100 grams)

Calories – 884
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

What’s So Good About Avocado Oil?

There are so many good things about avocado oil, it needs its own post to cover them all. Oh wait, we have one of those already! To summarize, it can potentially lower blood pressure and bad cholesterol, increase good cholesterol, decrease the risk of cardiovascular disease, reduce arthritic symptoms and boost nutrient absorption, to name just a few of its benefits.

Nearly 70% of avocado oil consists of oleic acid, which is a monounsaturated omega-9 fatty acid. That’s where it gets its cardiovascular disease fighting powers. Oleic acid has been proven to help lower high blood pressure and lower low-density lipoprotein cholesterol, known as ‘bad’ cholesterol. At the same time, it can increase high-density lipoprotein, or, ‘good’ cholesterol. Moving onto nutrient absorption, and one study found the consumption of avocado or avocado oil increased the absorption of carotenoids from salad. That’s because the salad vegetables need lipids to help the body absorb their goodness. The salad on its own is low in lipids, so by adding avocado oil as a lipid, nutrient absorption was significantly increased.

How To Use It

The best way to use avocado oil is by simply drizzling it on fresh salads. However, you can also get creative and turn it into a dressing, by adding vinegar, such as apple cider or coconut, as well as your choice of herbs and maybe a little lemon juice and maple syrup. Because it has a high heating point, you can also use it to shallow fry foods and marinade food in before cooking it.

Olive Oil

Moving away from the newer healthy oil fads, and this ancient Mediterranean food staple is still one of the best options to keep in your pantry. It is full of healthy fatty acids and antioxidants and is proven to reduce the risk of a number of diseases and conditions. In fact, this golden liquid is an important and widely consumed food in some of the world’s healthiest populations.

Nutritional Information (100 grams)

Calories – 884g
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

What’s So Good About Olive Oil?

The monounsaturated fatty acids found in olive oil are considered by modern scientists as healthy, essential fats. By increasing the amount of monounsaturated fats in your diet and minimizing saturated and trans fats, you may help lower the risk of heart disease. One of many similarly conclusive studies found monounsaturated fats may regulate blood clotting and improve insulin levels, which is particularly beneficial to people with type 2 diabetes. According to research, people who follow a traditional Mediterranean diet, rich in olive oil, suffer far less from chronic inflammatory-related diseases, according to research.

How To Use It

Olive oil is very versatile and can be used in simple and more complicated ways. You can simply drizzle it on salad, along with apple cider vinegar, coconut vinegar or balsamic vinegar, or you can use it as a dressing ingredient if you’re making your own. You can also substitute butter with olive oil in sweet recipes, make your own homemade pesto or other dips, and, of course, use it to shallow fry foods.

Macadamia Oil

The only thing you won’t like about macadamia nut oils is the price tag! The health benefits and taste, on the other hand, will be very satisfactory. Macadamia oil is high in monounsaturated fats, and has beneficial omega-3 and omega-6 fatty acid ratios.

Nutritional Information (100 grams)

Calories – 1412
Total Fat – 159g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

What’s So Good About Macadamia Oil?

Macadamia oil actually has more monounsaturated fat that olive oil, which is traditionally known for it. More specifically, it contains a large reading of the monounsaturated fat oleic acid, which, as mentioned above, has been proven to help lower high blood pressure and lower bad cholesterol. Macadamia oil also has a good amount of omega-3 and omega-6 fatty acids, which play a role in the prevention of arthritis, cancer and cardiovascular disease.

How To Use It

Again, this is a good salad drizzle option, but, because of its subtle nutty taste, it can also be a good binding ingredient when baking, as a substitute for butter or cheap vegetable oils. You can try it in pancake batter, or healthy nut cookie recipes, for example.

Argan Oil

This golden oil is most notably known for its skin and hair health benefits, applied topically. But its powerful nutrients are actually extremely beneficial for your health from the inside out! It has impressive levels of vitamin E, A and F, healthy fatty acids, antioxidants and minerals. Benefits range from reducing insulin resistance to fighting cardiovascular disease.

Nutritional Information (100 grams)

Calories – 884g
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

What’s So Great About Argan Oil?

As far as health benefits go, argan oil is right up there with the healthiest oils on the planet. The problem with having it as a regular kitchen staple is its price tag and limited availability on supermarket shelves as an edible oil. However, if you use it sparingly as a drizzle for salad every now and then, it’s a great option for your pantry. Studies have shown argan oil may help prevent cardiovascular disease. Consuming the ‘liquid gold’ may protect against atherosclerosis and cancer, because of its various biological mechanisms. It helps regulate blood cholesterol and lower blood pressure because of its unsaturated fatty acids and abundance of nutrients, and it can even improve blood circulation.

How To Use It

As mentioned, you probably don’t want to go overboard with your use of argan oil, largely because of the cost involved. It is delicious and beneficial to use drizzled on salad, or as a dip for bread. You can also use it in its more known and popular form as a moisturizer or hair treatment. However, in that case, you want to go for the cosmetic version, not the culinary version. Be careful, however, not to be tricked by marketing. Make sure what you are buying is actually pure argan oil, or a quality concoction made with other healthy natural ingredients.

Oils To Avoid

Some of the best oils for deep frying are the worst oils for your health. As a general rule, avoid cheap vegetable oils, like canola, corn and soy. Cooking with these vegetable oils at a high temperature creates oxidized cholesterol, which has been linked directly to vascular disease. There are also potential risks associated with certain herbicides used on many US crops. Roundup, for example, is used in many crops that are grown to produce vegetable oils. The herbicide has the potential to cause adverse effects on human health, according to research. One animal study found GMO corn sprayed with roundup caused cancerous tumors in rats, potentially resulting from the toxic effects of the herbicide, or the genetic modification. The study was retracted, but then republished in a different journal. The other thing to be aware of with these cheap vegetable oils is their ratio of omega-6 fats and omega-3 fats. Most Western diets include the consumption of far too much omega-6 fatty acid and not enough omega-3, and by consuming too much cheap vegetable oil, you can increase that negative ratio.

Take Home Message

There are plenty of healthy oils to choose from. Some, as mentioned above, are rather expensive for everyday use. Having said that, you shouldn’t be gulping cup fulls of oil daily anyway, in which case, a bottle should last you a month or two if you’re using it as a salad drizzle, for example, or using a tablespoon to shallow fry food. Certain healthy oils are packed full of healthy fatty acids, essential minerals and vitamins, and come with some disease-boosting, anti-inflammatory health benefits. You definitely shouldn’t be afraid of oil!

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