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The nutrition showdown: fresh, frozen, or canned vegetables on your plate
nutrition9 days ago

The nutrition showdown: fresh, frozen, or canned vegetables on your plate

Frozen and canned vegetables are typically cheaper and longer-lasting than fresh, and they can count toward daily fruit and vegetable servings. Guidelines (including Australia’s) allow frozen and canned options as part of your intake, with ½ cup of frozen broccoli or canned beans equaling one vegetable serving and 1 cup of canned peaches or diced frozen mango equaling a fruit serving. While some nutrient loss can occur during processing, these options generally provide similar fiber and vitamins; opt for low-salt and low-sugar varieties to maximize health benefits.

via ZME Science|
#canned#cost-of-living#frozen
Most Adults Are Missing Brain-Boosting Flavanols Despite Veggie Intake
health11 days ago

Most Adults Are Missing Brain-Boosting Flavanols Despite Veggie Intake

A Harvard Medical School and University of Reading study analyzed 30,000 people and found about 80% don’t meet the 500 mg daily flavanol target, even among those who eat five servings of fruits and vegetables. Flavanols, found in colorful fruits, tea, and dark chocolate, are linked to heart health and slower brain aging, so simply meeting “five a day” isn’t enough; include flavanol-rich foods like plums, cranberries, blackberries, green tea, and apples with skin to boost intake.

via inc.com|
#brain-aging#flavanols#health
Six science-backed strategies to help picky eaters embrace vegetables
health11 days ago

Six science-backed strategies to help picky eaters embrace vegetables

The BBC health feature outlines six science-backed ways to boost kids’ vegetable intake: expose children to a variety of vegetables early and repeatedly (especially in preschool years), offer vegetables at the start of a meal when they’re hungry, increase the share of vegetables on the plate, present vegetables in appealing shapes or presentations, eat together as a family to model healthy choices, and make exploring new foods fun and pressure-free to reduce food neophobia.

via BBC|
#early-exposure#family-meals#health
Sugary gum after nitrate-rich veggies may boost heart benefits
health19 days ago

Sugary gum after nitrate-rich veggies may boost heart benefits

A study in the British Journal of Clinical Pharmacology found that chewing sugary gum for several hours after consuming nitrate-rich vegetables (like beets, spinach, and kale) increases mouth nitrite and systemic nitrite, which can temporarily lower blood pressure. The effect is short-lived and while it may aid endurance or post-meal BP, sugary gum carries dental health risks and isn’t a substitute for medical BP management.

via New York Post|
#blood-pressure#chewing-gum#health
Source of nitrate matters for dementia risk, study finds
health-and-medicine1 month ago

Source of nitrate matters for dementia risk, study finds

In a Danish study of over 54,000 adults followed for up to 27 years, nitrate from vegetables was linked to a lower dementia risk, while nitrate and nitrite from red/processed meat and from drinking water were linked to higher risk. The protective vegetable effect may come from antioxidants that aid nitric oxide formation and block harmful N-nitrosamines, whereas meat lacks these protections and water nitrate could form N-nitrosamines in the body. The study is observational, so it cannot prove causation, and regulators may need to re-evaluate drinking-water nitrate limits, though the overall benefits of drinking water remain.

via ScienceDaily|
#dementia#diet#health-and-medicine
High-Produce Diet Linked to Early-Onset Lung Cancer in Young Non-Smokers
health2 months ago

High-Produce Diet Linked to Early-Onset Lung Cancer in Young Non-Smokers

A USC study of 187 lung cancer patients under 50, most non-smokers, found those with higher intake of fruits, vegetables and whole grains had higher HEI scores and a surprising association with early-onset lung cancer. Researchers suspect long-term pesticide exposure from produce may contribute, but more research is needed. Produce remains healthful, and steps to reduce pesticide residues include washing, peeling or trimming produce, though the study did not measure pesticide levels directly.

via New York Post|
#fruit#health#lung-cancer
Reddit Says 11 Veggies Are Best Fresh, Not Frozen
food2 months ago

Reddit Says 11 Veggies Are Best Fresh, Not Frozen

Reddit users argue that 11 common vegetables—cucumbers, tomatoes, mushrooms, lettuce, onions, carrots, asparagus, Brussels sprouts, potatoes, avocados, and celery—are best bought fresh because freezing often dulls texture and flavor for raw uses. The piece notes freezing caveats and occasional workarounds: cucumbers can be sugar-brined to retain some crispness, tomatoes freeze best for sauces, mushrooms become watery, lettuce freezes poorly, onions can become mushy, asparagus loses snap, Brussels sprouts may turn mushy when frozen, potatoes should be cooked or blanched before freezing, avocados don’t freeze well unless diced with lemon juice for guac or smoothies, and celery loses its crunch though it can be used in frozen mirepoix or prepped in blocks. Overall, freezing is useful mainly for cooked-down dishes or prepped bases, while fresh is preferred for peak flavor and texture.

via The Takeout|
#food#fresh-produce#frozen-foods
Small daily tweaks dramatically cut heart attack risk, study finds
health3 months ago

Small daily tweaks dramatically cut heart attack risk, study finds

A UK study of more than 53,000 middle-aged adults shows that tiny lifestyle changes - adding 4.5 minutes of brisk walking, 11 extra minutes of sleep per night, and an extra quarter cup of vegetables - can substantially lower cardiovascular events; when combined, these changes reduce the risk of heart attack and stroke by about 57% over eight years, with eight to nine hours of sleep, at least 42 minutes daily of moderate-to-vigorous activity, and a healthy diet forming the optimal mix.

via Daily Mail|
#cardiovascular-disease#health#heart-health
Nitrates in water and processed foods tied to dementia risk, veggie nitrates may offer protection
health5 months ago

Nitrates in water and processed foods tied to dementia risk, veggie nitrates may offer protection

A Danish–Australian study followed about 55,000 adults for nearly 27 years and found higher nitrate intake from tap water and processed meats is associated with increased dementia risk, while nitrate from vegetables is linked to a ~10% lower risk. Antioxidants in vegetables may boost beneficial nitric oxide formation and block harmful N-nitrosamines, explaining the opposite effects. The research highlights a first-ever link between drinking-water nitrates and dementia, notes EU groundwater limits of 50 mg/L, and cites UK dementia figures around 900,000 and rising toward 1.4 million by 2040.

via Daily Mail|
#dementia#health#nitrates
Easy and Healthy Recipes Anyone Can Make
health-and-nutrition6 months ago

Easy and Healthy Recipes Anyone Can Make

The article highlights the health benefits of the Mediterranean diet, emphasizing recipes like rosemary shrimp over polenta, lemon baked cod with pistachios, roasted Brussels sprouts, Mediterranean cornbread, and asparagus frittata, which promote longevity, mental health, and disease prevention through simple, flavorful, and nutritious ingredients.

via The Boston Globe|
#health-and-nutrition#healthy-recipes#mediterranean-diet