As a parent, one of the biggest challenges you will probably face is making your children appreciate healthy foods. You’ve probably already heard of the horror stories of little picky eaters that would only eat chicken nuggets, which aren’t exactly the healthiest foods around.
If you’re reading this article, it means that you’re on the right track to securing a healthy future for your child. Multiple studies have shown that a person’s childhood plays a huge part in establishing a person’s eating habits and lifestyle choices during adulthood.[1]
This is especially crucial nowadays, as childhood obesity rates have increased dramatically since the 1970’s – from a mere 5% to an alarming 18% reported in 2016 – which is telling of the declining quality (not quantity) of food provided to children, especially those living in developed countries.[2]
Aside from obesity, unhealthy diets are generally associated with a higher risk of developing chronic diseases, such as cancer, diabetes, and heart disease.
Many parents have attempted to encourage their children to eat their greens. But sometimes, simply imposing strict rules aren’t the answer to this – in fact, your kids may loathe fruits and veggies when they’re associated with negative feelings and experiences.
So how exactly can you cultivate healthy eating preferences among your kids? Below are some ideas you can try to cultivate a love for healthy food among your little ones.
Set a good example.
You can’t really teach your kid to eat broccoli while you’re downing burgers and fries – always remember that kids will imitate the adults surrounding them, and that includes your eating habits!
Set a good example by eating the same foods that you’d want them to get used to. By normalizing the consumption of healthy foods in your household, they won’t see healthy eating as a chore, which is a mindset that a lot of people tend to grow up with. Instead, your kids will see healthy eating as a normal thing and will carry that preference even when they’re outside your home.
Let your kids help with the kitchen.
If your kids are always curious about what goes on in the kitchen, don’t hold them back. Letting your kids participate in the kitchen will help them cultivate a deeper appreciation of food. This lets them understand every ingredient that goes into their tummies and comprehend the effort it takes to whip up a single dish.
In addition, teaching kids how to cook has been shown to enhance other areas of knowledge and skills, such as time management, teamwork, mathematics, reading comprehension, and science. This was proven in one study, wherein kids who participated in hands-on food-based exercises showed an improvement in science and mathematics compared to those who did not receive the said lessons.[3]
Aside from these skills, cooking serves as another way you can bond closer with your kid(s). By associating food with happy feelings, your child won’t grow up to see cooking as a cumbersome chore!
Alternatively, you can sign up you kids for cooking classes that are specifically designed for their age.
Cultivate a small garden with your kids.
If you happen to have available space in your backyard, starting a small garden with your kids is another fun way to familiarize them with fruits and vegetables. According to a study published in the Journal of the American Dietetic Association, preschoolers who were provided with homegrown fruits and veggies were more likely to eat their greens as opposed to those who did not. The kids who participated in gardening were also found to prefer fresh foods over processed foods.[4]
Another study also found that the benefits of gardening at an early age continue into adulthood – college students who ate half a cup more fruits and veggies were more likely to have enjoyed gardening when they were younger.
Additionally, gardening also gives your children a fun way to participate in physical activity, making them less dependent on gadgets that many have become hooked to. Aside from the physical benefits, gardening is also known to have positive effects on mental health, adults and children alike.
Avoid using junk food as rewards.
Giving candy to kids who have performed well has become an age-old practice. While this does provide some positive reinforcement for your kids, it will affect their eating habits for life.
By providing candy or desserts to your kids as a reward, or withholding them as punishment, may lead your kids to overeat foods that are high in sugar and fat. This may also cultivate a habit of eating junk food even when they’re not hungry, just for the sake of rewarding themselves. Associating junk food as “reward” food will also lead them to think that healthier foods are “boring” or associate them with negative feelings.
Rather than using food as a motivator, consider using other forms of rewards to encourage good behavior. Some examples include buying them new materials for their favorite hobby, stickers, a trip to their favorite place outdoors, or giving them extra reading time before bed.[5]
Watch cooking shows together.
Cooking shows are fun to watch and they’re available both on television and the internet. But did you know that they’re scientifically proven to make children eat healthier?
According to a study published in the Journal of Nutrition Education and Behavior, kids who watched a health-oriented cooking program designed for kids was 2.7 times likely to choose healthy snack options (cucumber or apple slices) than those who did not watch the program. This suggests that the visual prominence of healthy food choices had a powerful influence on what young viewers craved.[6]
Stock up on healthier snack options.
A lot of parents tend to stock up on chips and candies that are easily accessible to their kids, which can lead your kids to develop a strong preference for unhealthy foods.
Snacking is important for both kids and adults, as it helps us minimize overeating when it’s time to eat the main meals of the day. But instead of offering junk food, keep your pantry stocked up with healthier choices, such as fruit and vegetable slices, which they can dip in peanut butter or hummus. And instead of soda, stock up on fresh fruit juice and water to keep your kids healthily hydrated.
Decorate your child’s dinner plates – or let them do it themselves!
Kids respond well to visual stimuli, thus, one way to keep them excited about fruits and vegetables is to present them in a way your kid will find entertaining. For instance, you can create a bear on toast, by using blueberries as the eyes, peanut butter spread as the face, and bananas for the ears. You can also take inspiration from Japanese bento boxes, with the hundreds of creative ways they present their kid’s lunch boxes.
Or better yet, you can let your kids decorate their own plate if they’re eager to do so! This lets them explore their creative side, as well as provide them with confidence when it comes to preparing their own food.
Don’t ban sweets entirely!
Although banning sweets are often done in good faith, this may lead your kids to overindulge whenever they’re given the chance, especially once they’re outside your home.
Instead of banning sweets, let your kids get their sugar fix, but let them do so in moderation. Keep your supply of candies low, and instead stock up on fresh fruits for a healthier way of satisfying their sweet tooth.
Conclusion
Getting your kids to eat healthier may appear challenging, but it can be easier than you think, especially when these healthy habits come from yourself.
With enough time and patience, you’ll find yourself cultivating a healthy eating habit for your kids that they’ll carry into adulthood. A healthy diet will help your child reach their full potential, both physically and mentally.
References
[1] Movassagh, E. Z., Baxter-Jones, A., Kontulainen, S., Whiting, S. J., & Vatanparast, H. (2017). Tracking Dietary Patterns over 20 Years from Childhood through Adolescence into Young Adulthood: The Saskatchewan Pediatric Bone Mineral Accrual Study. Nutrients, 9(9), 990. https://doi.org/10.3390/nu9090990
[3] Stage, V. C., Kolasa, K. M., Díaz, S. R., & Duffrin, M. W. (2018). Exploring the Associations Among Nutrition, Science, and Mathematics Knowledge for an Integrative, Food-Based Curriculum. The Journal of school health, 88(1), 15–22. https://doi.org/10.1111/josh.12576
[6] Folkvord, F., Anschütz, D., & Geurts, M. (2020). Watching TV cooking programs: Effects on actual food intake among children. Journal of nutrition education and behavior, 52(1), 3-9. DOI: http://dx.doi.org/10.1016/j.jneb.2019.09.016
The colder months have settled in, which signals that the holiday season is near – and that the flu season will inevitably affect thousands, including you and your family.
To prepare for the flu season, doctors would typically recommend having seasonal flu shots, and to up your intake of immunity-enhancing nutrients such as vitamin C and D.
But if you or someone else in your household has contracted the flu, eating the right foods can help speed up recovery, especially when taken alongside over-the-counter medicine.
According to experts, here’s what you must eat to help you recuperate from the terrible flu.[1,2]
Chicken Soup
Chicken soup is a classic comfort food during the colder season, and a favorite for those who are down with the colds or flu. In fact, chicken soup has been used for upper respiratory infections for centuries, with evidence dating as far back as classical Greece.[3]
Turns out the comforting effects of chicken soup isn’t just a placebo – according to a study published in 2010, chicken soup is typically made up of ingredients (especially the vegetables) that have strong anti-inflammatory effects. In addition, the warm soup can help stimulate nasal clearance, providing an almost instant relief to flu symptoms.
Soup will also help you stay hydrated on top of drinking water.
Compared to other foods, chicken soup is also easy to consume and digest, which is especially helpful when your appetite and senses have been affected.
Garlic
Although garlic is commonly used for providing flavor to dishes, it has been used for centuries as a natural remedy for a wide variety of ailments. Garlic has strong antiviral and antimicrobial properties, which has been proven useful in treating sickness back when over-the-counter pills were not yet invented.
Some studies were also able to confirm that garlic is indeed effective in treating flu symptoms, which comes from its main active compound, alliin. Once crushed and consumed, alliin turns into allicin, which becomes converted into sulfur compounds once it enters your body.
These sulfur compounds boost the production and response of white blood cells once they encounter viruses, such as the ones that cause the flu.[4]
Therefore, including a bit more garlic in your dishes can help strengthen your body’s fighters as they kill off those pesky influenza viruses. Alternatively, you can take garlic supplements which can be just as effective.
Vitamin C Rich Foods
When it comes to strengthening the immunity, vitamin C is everyone’s go-to source of protection in anticipation of flu season.
It is true that vitamin C is the most helpful when it comes to your immune system, and it does so in multiple ways. Firstly, vitamin C helps facilitate the production of white blood cells, such as lymphocytes and phagocytes, which protects the body from infection.
Second, vitamin C boosts the effectiveness of white blood cells while protecting them from harmful molecules, such as free radicals. And lastly, vitamin C is a crucial part of the strengthening the skin’s barriers. Since your skin is the most vulnerable to potential invaders, vitamin C supplementation fortifies your first line of defense.[5,6]
Here is a list of food that contains a high concentration of vitamin C[7]:
Kiwifruit: contains 93mg of vitamin C per 100g (103% DV)
Bell Peppers: contains 128mg of vitamin C per 100g (142% DV)
Oranges: contains 96mg of vitamin C per 100g (59% DV)
Broccoli: contains 89mg of vitamin C per 100g (99% DV)
Tomato: contains 23mg of vitamin C per 100g (25% DV)
Kale: contains 18mg of vitamin C per 100g (20% DV)
Ginger
Just like garlic, ginger is mostly known for its culinary uses, such as in stir-fries or baked goods. However, it has long been used in traditional medicine as a remedy for a wide range of ailments, especially for treating sore throats and upper respiratory infections.
Researchers believe that the medicinal properties of ginger come from its active compounds gingerols and shogaols. Throughout hundreds of studies, ginger has consistently displayed antibacterial, antiviral, and anti-inflammatory activities, which are proven to be useful in fighting off infections.[8]
Ginger root can be easily added in soups and stews, which will provide relief from flu symptoms. Ginger also goes well with herbal teas.
Leafy Greens
Leafy green vegetables are without doubt one of the healthiest foods out there. Aside from the vitamins and minerals they contain, leafy greens are among those that contain the highest concentrations of antioxidants, such as carotenoids and flavonoids.
Throughout multiple studies, leafy green vegetables have displayed antibacterial and anti-inflammatory effects, which can help your body recuperate from infections.
Additionally, some leafy greens are also high in vitamin C and E, such as kale, spinach, cabbage, Swiss chard, and collard greens.
Leafy greens can be prepared in plenty of ways, but for nursing a cold or a flu, making a soup or stew out of leafy greens (along with the other foods included in this list) would be ideal.
Oatmeal
Oatmeal isn’t just for breakfast! This fiber-rich grain is packed with immune-boosting vitamin E, which is known to have immunomodulatory activities.[9] The fiber in oatmeal can also help feed the good bacteria in your body, which are also helpful in fighting off infections and minimizing inflammation.
Oatmeal is also very easy to make – this is especially useful if the flu makes you feel too lethargic to make the relatively complicated stews and soups.
Yogurt
Thanks to its fermentation process, yogurt is a potent source of beneficial bacteria that can help your body fight off infections such as the flu. In one animal study, yogurt was shown to be capable of fighting off the flu virus in mice.[10]
Similarly, other fermented foods such as kimchi, sauerkraut, and kombucha can provide the same benefits if you’re looking for a non-dairy alternative. In some people, consuming dairy can aggravate mucous production – if you’re part of that group, consider eating these alternatives instead.
Foods To Avoid When You Have The Flu
While you’re trying to recover from the flu, it’s also important to take note of the things you should avoid consuming in the meantime. This includes[2]:
Alcohol: It dehydrates the body and weakens your immune system.
Caffeine: Most caffeinated beverages can make you even more dehydrated, and some may contain sugar which increases inflammation.
Processed Food: Although they’re convenient, processed food contains very little nutrition for how much calories they provide. When you’re sick, stick to meals made from fresh ingredients that have gone through the least processing possible. This ensures that you’re getting the most nutrition from what you’re eating.
Greasy Food: Greasy food can slow down the absorption of the nutrients your body needs to recuperate from the flu.
Additional Tips For Recovering From The Flu
Stay At Home And Rest. As you’re trying to recover from the flu, it’s best to stay at home so your body can focus on healing itself, as stress will make it harder for your body to recuperate. Additionally, this will prevent spreading the flu to other people.[11]
Drink Plenty Of Fluids. Having the flu will make your body lose a lot of water, as you will tend to sweat more and produce a thin liquid that will flush out the mucus that has built up in your lungs. This is crucial as an excess buildup of mucous can actually cause a lung infection, which can be potentially deadly.
Breathe Moist Air. Breathing in moist air will help clear your nasal passageways. However, avoid breathing in warm air as it promotes the growth of bacteria and molds. Taking a steaming hot shower is one way you can breathe in moist air.
Try Using Saline Nose Drops And Sprays. These saline drops are available in most pharmacies, which can easily help pump out all that sticky mucous.
Use Over The Counter Medicine For Cough Relief. If you’re experiencing a wet “productive” cough, an expectorant will turn mucous into a liquid that will be easier to expel. If you’re experiencing a dry cough, a cough suppressant will help prevent coughing reflexes.
When To Call A Doctor: If your symptoms have become progressively worse after a few days, it’s best to approach a doctor immediately. Other serious signs you should look out for include: shortness of breath, bloody mucous, ear pain, sinus pain, vomiting, and temperatures higher than 38°C. The flu can also cause complications among pregnant women, babies, young children, and people with preexisting medical conditions – anyone who belongs to these vulnerable groups should seek a doctor if flu symptoms have not subsided within 2 days.
Conclusion
If you or anyone you know has caught the flu, it is best to take a break and stay at home for a while as you try to recover. Stress can make your symptoms progressively worse, thus taking a short rest will help your body recover faster.
In addition to over-the-counter medicines, certain foods can help you recover faster than others. This includes vitamin C rich food, anti-inflammatory foods, and foods rich in probiotics. These foods are known to strengthen your immune system, by helping your body produce more white blood cells and improving their response.
Avoid eating processed food, as they provide very little nourishment, can be too greasy, or contain too much sugar.
[3] Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. Chest, 118(4), 1150–1157. doi: 10.1378/chest.118.4.1150
[4] Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630
[5] Fuchs, J., & Kern, H. (1998). Modulation of UV-light-induced skin inflammation by d-alpha-tocopherol and l-ascorbic acid: a clinical study using solar simulated radiation. Free Radical Biology and Medicine, 25(9), 1006–1012. doi: 10.1016/s0891-5849(98)00132-4
[10] Nagai, T., Makino, S., Ikegami, S., Itoh, H., & Yamada, H. (2011). Effects of oral administration of yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus OLL1073R-1 and its exopolysaccharides against influenza virus infection in mice. International Immunopharmacology, 11(12), 2246–2250. doi: 10.1016/j.intimp.2011.09.012
When we think about the healthiest foods, fruits and vegetables like avocados and kale would be probably the first thing you would think of.
But what not a lot of people know is that seeds – of which some of these fruits and vegetables come from – are among the healthiest plant-based foods you can eat. They’re just like nuts (think of the heart-healthy walnut), except that they come from plants and they’re much smaller.
Seeds are rich in nutrients because it encapsulates everything that a plant would need to get a head start to grow into a complex and mature plant – thus, seeds often end up having high concentrations of a wide variety of vitamins, minerals, fats, and antioxidants. They’re also pretty high in fiber, too!
Although seeds aren’t typically eaten as the “star” of the dish, some varieties are large enough to be eaten as snacks, and some are small enough to be easily incorporated in dishes and beverages. This gives seeds a lot of versatility, making them a perfect snack or an additive to a wide range of your favorite foods and drinks.
Here are the 6 healthiest seeds you can eat, their health benefits, and how you can incorporate each one into a healthy and fulfilling diet.[1]
Flaxseeds
Flaxseeds are one of the world’s oldest cultivated crops, with evidence that dates back to Babylon in approximately 3000 BCE. It was once primarily used for healing and producing linen, but in recent years, flax has become more popularly used for the production of linseed (or flaxseed) oil. In the world of healthy eating, flaxseeds are renowned for its antioxidants, heart-healthy fats, and dietary fiber content.
Improves Heart Health: Flaxseeds can help improve your heart health in two ways. Firstly, flaxseeds can reduce bad cholesterol (LDL) levels thanks to its high fiber content along with its phytosterols, which prevents the absorption of cholesterol in the intestines.[2] Second, flaxseeds are rich in omega-3 fatty acids – the same heart-healthy oils that can be found in fish oil – which is scientifically proven to help reduce the risk of cardiovascular diseases.[3]
Can Ease Symptoms Of Arthritis: According to the Arthritis Foundation, flaxseed can help reduce joint pain and stiffness. Although current evidence is quite limited, this is believed to come from the anti-inflammatory properties of the flaxseed’s ALA omega-3 fatty acids.[4]
Reduces Cancer Risk: Because of its omega-3 fatty acids and antioxidants, flaxseed is believed to be helpful in lowering the risk of developing certain types of cancers. For instance, one study has found that women who have had a higher intake of flaxseed were less likely to develop breast cancer.[5]
Great For Digestion: Because flaxseed is high in dietary fibers, it is commonly used to improve digestive health and relieving constipation.
Great For Weight Loss: if you’re trying to lose some extra pounds, flaxseed can help you achieve your goal weight by providing tons of fiber and protein, which can make you feel full faster without the need to eat extra calories.[6]
Because flaxseeds are small, they can be easily incorporated in many dishes and beverages. Some examples include mixing them in your baked goodies, yogurt bowls, oatmeal, salads, or even in mayonnaise. Flaxseeds can be bought whole or ground, with the choice depending on how you’re planning to use them.
Chia Seeds
Chia seeds may be tiny (even smaller than flaxseed!), but they pack an impressive nutrition profile that has made them a favorite among health enthusiasts. Chia seeds come from the salvia hispanica plant, which is closely related to mint. Chia seeds were first cultivated by the Mayans and Aztecs, who highly valued chia seeds as it is capable of providing tons of nutrients to fuel their working population. In fact, the name “chia” comes from the ancient Mayan word for “strength”, because as early as then, the seeds were recognized for its amazing health benefits.
Chia seeds have a similar nutrient profile to flaxseed: they’re packed with antioxidants, fiber, protein, vitamins, and minerals, while being low in calories. This has made chia a popular food among those interested in weight loss, as it is capable of promoting satiety without the need to eat extra calories.
Great For Heart Health: Chia seeds are loaded with fiber, protein, and omega-3, which are all known to reduce the risk of heart disease. But because chia seeds are quite small, it may not be as impactful on your heart health. Nonetheless, it remains a helpful addition to a heart-healthy lifestyle.[7]
Can Help Manage Diabetes: Because chia seeds are high in fiber, it can help stabilize blood sugar levels, which can both help manage diabetes as well as prevent it. One study was also able to find evidence that chia seeds can help convert glucose into a slow-release carbohydrate, preventing blood sugar spikes and provide longer satiety.[8]
Aids Digestion: Chia seeds provide an adequate amount of fiber that can keep the digestive system working smoothly, preventing problems such as constipation or diarrhea.
Great For Bone Health: Chia seeds are high in minerals that are crucial for bone health, such as calcium, phosphorus, and magnesium. In fact, a gram of chia seeds may contain up to 18% of the average daily calcium requirement, which is at par with most dairy products.
Can Reduce Inflammation: Although inflammation is the body’s natural response to infections, chronic inflammation may occur when your body is constantly exposed to unhealthy compounds, such as fried food, smoking, or pollution. Chronic inflammation is known to increase the risk of heart disease and cancer – and unfortunately, it can be quite difficult to identify. Thus, consuming anti-inflammatory foods is a must to minimize your risk of developing chronic inflammation. Some studies suggest that chia seeds can help fight inflammation, as it was shown to reduce inflammation markers by up to 40%.[9]
Due to their popularity, chia seeds can be easy to find in most grocery stores. These seeds have a mild and nutty flavor that makes them easy to incorporate in a wide range of dishes and beverages, such as cereal, yogurt, salads, or smoothies. Chia seeds can also be turned into chia pudding, a protein and fiber-filled snack that is perfect for any time of the day.
Hemp Seeds
Hemp seeds come from a variety of the cannabis sativa plant, although it does not contain the psychoactive compounds of which its sibling is known for. Instead, the hemp plant is typically used for textiles, fuel, and its extremely healthy seeds, which has increasingly become popular as a superfood.
Just like the other seeds mentioned in this list, these tiny hemp seeds are packed with protein, fiber, omega-3 fatty acids, and antioxidants, which makes it a healthy additive to food and drinks.
Great For Heart Health: Thanks to its fiber and omega-3 fatty acids, hemp seeds can lower your risk of developing heart diseases by helping you lower bad cholesterol levels and blood sugar levels. Hemp seeds also contain arginine, an amino acid that turns into nitric oxide, a compound that is essential for keeping your blood vessels smooth and elastic.[10]
Boosts Brain Health: The antioxidant properties of hemp seed was found to have neuroprotective effects. which suggests that it could potentially lower your risk of developing neurodegenerative diseases.
Can Help Reduce Inflammation: The healthy fatty acids found in hemp seeds is known to reduce inflammation.
Can Help Alleviate Skin Conditions: The anti-inflammatory properties of hemp seeds can help alleviate acne associated with chronic inflammation. Additionally, the omega 3 in hemp seeds is also known to improve symptoms of acne.[11]
Can Help Relieve Arthritis: One study has found evidence of hemp seed oil’s anti-rheumatic effects.[12]
Just like chia and flaxseed, hemp seeds can be easily incorporated in smoothies, yogurt bowls, oatmeal, salads, and other beverages. Hemp seeds have a pleasantly nutty taste, which makes it easy to blend with different flavors.
Sesame Seeds
You may commonly encounter these on top of a burger bun these days, but sesame seeds are one of the oldest crops in the world and is heavily used in a wide variety of cuisines. It is well known for its strong nutty flavor, with sesame oil as an important ingredient in East Asian cuisine. Sesame seeds are also used to make tahini paste, which is an important component of hummus.
Great For Bone Health: Sesame seeds are rich in several nutrients that support bone health, including calcium, magnesium, manganese, and zinc. Roasting, soaking, or sprouting sesame seeds will make it easier for your body to absorb these minerals.[13]
Good For Heart Health: Sesame seeds contain a lot of heart healthy compounds, such as healthy fats, phytosterols, lignans, magnesium, and fiber. These compounds can help reduce blood pressure, cholesterol levels, and the risk of developing a chronic heart disease.
Can Help Reduce Inflammation: Preliminary research has found evidence that sesame seeds and their oil may have anti-inflammatory properties.
Great For Diabetes Management: The protein, healthy fats, and fiber in sesame seeds can help control your blood sugar levels. Sesame seeds are also low in carbohydrates, which means it won’t cause a spike in your blood sugar levels.[14]
When consumed as a whole, sesame seeds can add a lot of crunch and a subtle nutty flavor to your dishes. One of the most common ways to consume sesame seeds is to use them as a topping for salads, stir fry, and baked goods. In East Asian cuisine, sesame seeds are sometimes used in sauces and dips. If you’re a fan of Middle Eastern cuisine, you can make your own tahini using sesame seeds to be used for hummus and other dishes.
Pumpkin Seeds
Because they’re larger than chia, flax, hemp, or sesame seeds, pumpkin seeds have become commonly eaten as a snack. But unlike nuts, pumpkin seeds are softer and easier to open compared to hard shell nuts, which often require tools to crack.
Pumpkin seeds are also high in healthy fats, magnesium, and zinc, which is associated with better heart health, prostate health, and a lower risk of developing cancers.[15]
Great For Bone Health: Pumpkin seeds are known to be a great source of magnesium, which is crucial in stabilizing bone synthesis. Higher magnesium intake is linked to greater bone density and a lower risk of osteoporosis among post-menopausal women.[16]
Great For Heart Health: Pumpkin seeds contain a healthy combination of dietary fiber, antioxidants, and omega-3 fatty acids, which are all known to benefit heart health. These compounds can help lower cholesterol and decrease the risk of heart disease.
Great For Weight Loss: Pumpkin seeds contain sufficient protein and fiber, which can help you control your appetite by sustaining longer periods of satiety.
Good For Skin And Eyes: Pumpkin seeds contain squalene, an antioxidant compounds that acts similar to beta-carotene. For instance, squalene has been found to protect the skin from UV rays and radiation exposure, both of which beta-carotene is known for. Some animal studies have also found evidence that squalene may be beneficial to retinal health.
Contains Powerful Antioxidants: Pumpkin seeds are rich in antioxidant compounds that can help your cells fight against the harmful effects of free radicals. For instance, a study from 2012 found that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.[17]
Although pumpkin seeds are commonly enjoyed as a snack, these crunchy seeds can also provide texture and bulk to salads, granola, and pastas.
Sunflower Seeds
Just like pumpkin seeds, sunflower seeds are popular snack foods. Sunflower seeds have a higher concentration of heart healthy fatty acids, but generally has a similar nutrient profile as other seeds in this list.
Sunflower seeds are harvested from the plant’s large flower heads. Two varieties of sunflower is farmed: one for sunflower oil, and another grown specifically for its seeds. Sunflower seeds have a mild and nutty flavor, with a tender texture as opposed to the usual crunch.
Great For Heart Health: Sunflower seeds are rich in heart healthy fats that can lower the risk of heart disease. A compound that can be found in sunflower seeds was also found to help the blood vessels relax, which helps lower blood pressure levels.[18]
Has Anti-Inflammatory Properties: The antioxidants present in sunflower seeds can help reduce inflammation. In a study involving 6,000 adults, the frequent consumption of sunflower seeds was found to lower markers of inflammation, particularly the levels of C-reactive protein in the bloodstream.[19]
Can Help Strengthen Immunity: Sunflower seeds are a great source of zinc and selenium, two minerals that play a key role in maintaining the immune system. Zinc is known to help develop and maintain the proper function of immune cells, while selenium ensures that our immune system is responding properly to invaders.[20]
Can Help Manage Diabetes: Consuming sunflower seeds was found to help lower blood sugar levels in some studies, suggesting that it can help prevent and manage type 2 diabetes.[21]
Sunflower seeds are sold either with or without their shells. If you’re planning to eat them just as a snack, intact sunflower seeds should do the job. But if you’re planning to use sunflower seeds for culinary purposes, shelled sunflower seeds will be easier to use. Shelled sunflower seeds can be added to salads, stir fries, baked goods, or on yogurt bowls.
Conclusion
Despite their small size, seeds have proven to be the ultimate superfoods, packed with lots of heart-health fats, antioxidants, and essential minerals. The higher consumption of these seeds have been linked to a reduced risk of developing certain diseases. Additionally, they’re easy to incorporate in our diets, as they can be eaten both as snacks or as an enhancement to dishes and beverages.
[3] Edel, A. L., Rodriguez-Leyva, D., Maddaford, T. G., Caligiuri, S. P., Austria, J. A., Weighell, W., Guzman, R., Aliani, M., & Pierce, G. N. (2015). Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease. The Journal of nutrition, 145(4), 749–757. https://doi.org/10.3945/jn.114.204594
[5] Lowcock, E. C., Cotterchio, M., & Boucher, B. A. (2013). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes & Control, 24(4), 813-816. https://doi.org/10.1007/s10552-013-0155-7
[8] Vuksan, V., Choleva, L., Jovanovski, E., Jenkins, A. L., Au-Yeung, F., Dias, A. G., Ho, H. V., Zurbau, A., & Duvnjak, L. (2017). Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. European journal of clinical nutrition, 71(2), 234–238. https://doi.org/10.1038/ejcn.2016.148
[9] Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., Vidgen, E., & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes care, 30(11), 2804–2810. https://doi.org/10.2337/dc07-1144
[11] Katta, R., & Kramer, M. J. (2018). Skin and diet: An update on the role of dietary change as a treatment strategy for skin disease. Skin Therapy Lett, 23(1), 1-5.
[12] Jeong, M., Cho, J., Shin, J. I., Jeon, Y. J., Kim, J. H., Lee, S. J., … & Lee, K. (2014). Hempseed oil induces reactive oxygen species-and C/EBP homologous protein-mediated apoptosis in MH7A human rheumatoid arthritis fibroblast-like synovial cells. Journal of ethnopharmacology, 154(3), 745-752. https://doi.org/10.1016/j.jep.2014.04.052
[17] Zaineddin, A. K., Buck, K., Vrieling, A., Heinz, J., Flesch-Janys, D., Linseisen, J., & Chang-Claude, J. (2012). The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutrition and cancer, 64(5), 652–665. https://doi.org/10.1080/01635581.2012.683227
[18] Guo, S., Ge, Y., & Na Jom, K. (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chemistry Central journal, 11(1), 95. https://doi.org/10.1186/s13065-017-0328-7
[19] Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. https://doi.org/10.1093/aje/kwj033
[20] Wicks, L. (2019, November 26) 4 Amazing Health Benefits of Sunflower Seeds. Retrieved on December 1, 2020 from http://www.eatingwell.com/article/7874786/best-healthy-breakfast-foods-to-eat/[21] Richmond, K., Williams, S., Mann, J., Brown, R., & Chisholm, A. (2012). Markers of cardiovascular risk in postmenopausal women with type 2 diabetes are improved by the daily consumption of almonds or sunflower kernels: a feeding study. ISRN nutrition, 2013, 626414. https://doi.org/10.5402/2013/626414
Protein is one of the most essential nutrients for our bodies – it makes up every cell in our body, from our skin on the outside, to the tissues that make up your internal organs. Although common knowledge is that protein builds our muscles, it is also needed to synthesize enzymes, hormones, and other biochemicals that regulate the thousands of functions that happen within our bodies.
And when we think of protein, the first thing you would probably think of is a juicy piece of steak, or a nicely seasoned chicken breast.
Although meats are indeed one of the best sources of protein out there, it remains a common misconception that protein can only be sourced from animal-based products – when in fact, there exists a wide variety of plant protein sources.
While it can be argued that animal protein is superior because they tend to contain the complete set of nine essential amino acids, eating more plant protein has its own benefits despite the lack of certain amino acids (with the exception of a few). To get the best of both worlds, an ideal diet should maintain a healthy balance between animal and plant protein.[1]
The Benefits of Eating Plant-Based Protein
Although plant protein lacks certain types of amino acids, including them in your diet will be highly beneficial to your health. Here are some of the proven benefits of reducing meat consumption to make space for more plant proteins[2]:
It can help you lose weight – in a healthier way. According to research, plant-based diets, when followed correctly, have shown excellent results when it comes to weight loss. Although all proteins, regardless of its source, are important for weight loss, plant-based diets tend to have healthier outcomes. This is due to the large intake of fruits, vegetables, and whole grains, which have low glycemic values and contain more fiber, antioxidants, phytochemicals, and minerals than animal food sources.[3]
It boosts heart health. When it comes to heart health, plant sources definitely trump animal sources. Studies over the years have found that a high consumption of red meat is linked to an increased risk of heart disease and type 2 diabetes, which mostly comes from the higher saturated fat content. On the other hand, a higher consumption of fruits, vegetables, and whole grains lowers bad cholesterol and blood pressure levels, largely due to the higher antioxidant and fiber content.
It can boost longevity. Some studies have also linked the high consumption of red meat to a shorter lifespan, which may stem from the higher risk of developing cardiovascular diseases.
Its great for the environment. For some vegans and vegetarians, one of the main reasons why they quit meat consumption is for ethical purposes – and one of them is that fact that plant-based diets tend to be more environmentally-friendly. The meat-based food system tends to require more energy, land, and water resources than plant-based food sources, which negatively impacts our environment. For example, producing 1kg of animal protein requires up to 100 times more water than producing 1kg of grain protein – and that doesn’t even include the water used for producing the forage and grain used to feed livestock.
The 10 Best Sources of Plant Proteins
Most plant-based food have protein in them, although some have more than others. If you’re looking to replace some (or all) of your meat intake with plant protein, here are the ten best foods that you should include in your diet[2,4]:
Soy and other soy-based products (tofu, tempeh, edamame)
Every seasoned vegetarian or vegan considers soy as one of their primary protein sources. Soy is one of the few plant sources that contain all nine essential amino acids – making it just as complete as beef or pork in terms of protein. In addition, soy also contains iron, an essential mineral that is can be typically obtained from red meat.
Another great thing about soy is that you have plenty of its products to choose from – tofu, soy milk, soy sauce, miso, and tempeh all come from this amazing superfood. This diversity will give you plenty of ways to incorporate soy into your diet, breaking the misconception that plant-based diets are tasteless or boring.
Chickpeas
Chickpeas, which are also known as garbanzo beans, are one of the most nutritious legumes out there. A staple in many cultures, especially in the Middle East and South Asia, chickpeas are able to provide an almost perfect nutrient profile that can easily fill up people’s stomachs while being healthy and relatively affordable.
This is because chickpeas have an impressive protein profile, making them an almost perfect substitute for meat. Chickpeas contain 8 out of 9 essential amino acids – thus, pairing chickpeas with another protein source would be considered ideal for you to attain all essential amino acids.
Chickpeas are typically included in stews, roasts, stir-fry, and salads. They can also be eaten as a snack, even when consumed straight out of the can. Chickpeas can also be turned into hummus, in which you can dip fresh vegetables as a snack.
Lentils
Lentils are another legume that makes an excellent substitute for meat. There exists a wide variety of lentils, but every single one of them are rich in fiber, antioxidants, minerals, and vitamins that will keep your nutritional needs covered.
They’re also made up of up to 25% protein and contain adequate levels of iron – making it a perfect meat substitute.
Lentils can be consumed as a side dish, as part of a salad, in soups, or you can even turn them into veggie burgers!
Nuts
All types of nuts, including almonds, walnuts, and peanuts, are protein-rich superfoods which make the perfect snacks to nibble on. In addition, almost all nuts contain heart healthy fats that can lower your risk of developing chronic heart diseases.
For instance, almonds contain 20.16g of protein per 100g serving – the highest among all nut varieties. Compare this with a cup (140g) of chicken, which can provide up to 38g of protein.
Although nuts are commonly enjoyed as snacks (such as in trail mix), you can also combine nuts with salads, smoothies, or yogurt bowls.
Quinoa
Quinoa is often called the “supergrain of the future”, because aside from being a nutrient-rich whole grain, it also contains ALL 9 essential amino acids – a rare feature among plant-based food. This means that you’re getting the best of both worlds with quinoa – it has the fibers, antioxidants, and healthy fats that plant based foods normally have, while having protein that is nearly as complete as a hunk of meat.
Per 1 cup of quinoa, you can receive up to 8 grams of protein. It is recommended to mix quinoa with other nutrient sources, such as beans, vegetables, or meat to receive a complete package of nutrition.
Chia Seeds
Chia seeds have become a popular health food recently, as it is able to provide a wide range of nutrients, including proteins, fibers, antioxidants, and heart healthy fats, while having very little calories.
Chia seeds also happen to have a good amount of protein in them, along with iron, calcium, magnesium, selenium, and B vitamins.
Another great thing about chia seeds is their versatility – they can be added is most foods and beverages, especially in salads, smoothies, or yogurt bowls. Chia seeds are also best eaten when unbleached, as the roasting process may take away some of its nutrients.
Green Peas
Another addition from the legume family, green peas have a similar nutritional profile to the aforementioned chickpeas and lentils. An entire serving of green peas can cover up to 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese needs. Plus, it can contain up to 9 grams of protein per cup, which is almost equal to what a cup of milk can offer.
Beans
There’s a good reason why beans are a staple food across different cultures – aside from being cheap and easy to produce, beans are a nutritional powerhouse, albeit often overlooked. Beans are rich in fiber, antioxidants, folate, magnesium, iron, and protein, making it an almost perfect nutritional profile.
Beans are also best when mixed with other ingredients, such as in salads, stir fry, soups, and stews.
Broccoli
Not everyone is fond of broccoli, but there’s no denying its one of the healthiest vegetables out there! It has one of the highest antioxidant content, along with a good amount of fiber, vitamin C, K, and Iron.
Broccoli also happens to have a relatively high protein content, providing up to 3 grams of protein per serving. For a vegetable, this is a pretty high amount of broccoli considering that it is also largely made up of water.
Oats and Oatmeal
Oatmeal is delicious and incredibly healthy meal that is perfect for any time of the day. It is rich in fiber, magnesium, zinc, folate, and phosphorus, which are all essential for our health.
Oats also happen to have a higher quality protein compared to other common grains, even if it isn’t as complete as animal protein.
Nonetheless, oats are worth adding to any diet as its protein and fiber content will help you stay satisfied without the consumption of excess carbs.
Conclusion
It’s a common misconception that you can only get protein from animal sources, such as beef, pork, or chicken – when in fact, there exists a wide assortment of arguably healthier plant-based proteins. Although most plant-based proteins do not contain all essential amino acids, plant-based food contains more fiber, antioxidants, vitamins, and minerals than you can get from a predominantly carnivore diet.
Ideally, you should have a healthy balance of animal and plant protein for you to receive the sufficient amount of nutrients to keep your body running in top form.
[3] Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of general internal medicine, 31(1), 109–116. https://doi.org/10.1007/s11606-015-3390-7[4] Petre, A. (2016, August 16) The 17 Best Protein Sources for Vegans and Vegetarians. Retrieved on November 27, 2020 from https://www.healthline.com/nutrition/protein-for-vegans-vegetarians
Bloating is one of the most uncomfortable and inconvenient feelings one could ever feel – not only can it make your belly look unflatteringly bigger, but it can often cause pain and discomfort that can persist no matter how hard you try to let it out in the bathroom.
If you feel bloated more often than usual, then it most likely comes from your diet and lifestyle. In extreme cases, bloat is caused by serious medical conditions, which you’ll have to consult a doctor to find out.
Otherwise, reducing bloat is as easy as switching up the foods you typically eat into a tummy-friendly diet.
What Causes Bloat?
Bloating happens when your gastrointestinal tract is filled with air or gas.
It is commonly caused by diet and poor eating habits, but other reasons for bloating include constipation, acid reflux, weight gain, or menstruation. In severe cases, bloating can come from infections, inflammation, Crohn’s disease, severe anxiety, or even cancer. If you believe that your bloating comes from such severe conditions, please consult with your doctor to receive the appropriate treatment immediately. But for this article, we will be mostly focused on how the diet causes bloating.[1]
When it comes to your diet, bloating can come from a wide range of reasons[2,3]:
An overgrowth of bacteria. If you’ve been eating too much junk food lately, your bloat could stem from the overgrowth of bad bacteria in your gut, as you haven’t been eating food that feeds the good bacteria (such as fiber-rich food) which normally balances out these bad bacteria. Once these bad bacteria have grown out of control, they will begin to produce more gas than normal. To solve this problem, start eating more food that helps foster the growth of good bacteria, such as fiber and probiotics.
Too much fiber. On the other hand, eating too much fiber can cause bloating, too – although this is less common than eating too little fiber. Just like in bad bacteria, too much fiber will lead to fermentation and gas formation by the overgrowth of good bacteria in your body. Additionally, too much fiber will add excess bulk to your stool, which makes it difficult to pass.
Eating Too Much Fatty Food. Although fats are an essential part of our diet, it takes longer for our bodies to digest them compared to other foods. Because this delays the passing of stool, some people may experience bloating as a result of eating too much fatty food.
Eating Too Fast. While it’s understandably inevitable for some people, eating too fast may be the reason behind your constant bloating. Eating too fast increases the amount of air a person takes in as well as the propensity to overeat. This is because eating too fast makes it hard for your brain to keep up with your actual satiety levels, leading you to eat too much even before your brain can signal that you’re already full.
Eating Too Much Salty Food. Most fast food and junk food are high in salt, which can be addictive for some. However, too much sodium in your system causes your body to retain excess fluids, which causes bloating in your stomach (not all bloat is caused by gas!). Hydrating yourself with liquids and water-rich foods, along with diuretics, can help you pass the excess liquids from your system.
Drinking Too Much Carbonated Drinks. Carbonated drinks are basically liquid that had been blended with gas – thus, consuming too much of it will stuff your stomach with additional gas.
15 Foods That Can Reduce or Prevent Bloat
If you suspect that your persistent bloat is caused by your diet, it’s time to switch up your meals composed of food that can soothe your gastrointestinal tract. According to doctors, here are the foods you should eat more to reduce bloating.[4,5,6]
Cucumber
Have you ever used cucumber to soothe your tired eyes?
Turns out, cucumber can soothe your tummy as well – it contains quercetin, a flavonoid antioxidant that can reduce inflammation.
Cucumbers are also a great source of hydration, which can help your gastrointestinal tract flush out stool more efficiently.
Bananas
Potassium-rich foods are known to help regulate water-retention by regulating the sodium levels in your system. This reduces sodium-induced bloating, which often comes from eating too much fast food. Bananas happen to have the highest amount of sodium among any known fruit, containing up to 422mg per medium-sized banana.
Bananas are also exceptionally high In fiber, which will help prevent or relieve constipation-related bloating by adding bulk to stool that will make it easier for your body to push out.
Papaya
Papaya contains enzymes that break down certain proteins, which will help your GI system process foods that it is otherwise having a hard time passing.
In fact, papaya is so potent at breaking down proteins that it is usually not recommended for pregnant women to eat ripe papayas, as it may induce miscarriage or labor.[7]
Asparagus
Just like bananas, asparagus are a great source of potassium, which can help you normalize the bloat-inducing sodium levels in your system. Asparagus also contains the amino acid asparagine, a diuretic which can help reduce water retention.
Additionally, asparagus contains prebiotics, which can feed the good bacteria living in your gut. This helps restore a balanced gut, preventing any bad or good bacteria from outgrowing and creating too much gas.
Yogurt
Aside from being a great source of protein, yogurt is also known to be rich in probiotics as a result of its fermentation process.
The probiotics will help keep your gut microbiome balanced and your digestion working smoothly, which can help you avoid constipation and gas buildup.
Pineapple
Pineapples contains a unique enzyme called bromelain, which can aid digestion as it is capable of breaking down protein. This is why you’ll sometimes feel as if your mouth is burning after you’ve eaten a lot of pineapples – that’s bromelain at work, dissolving the protective mucous that coats your mouth.
Celery
Similar to cucumbers, celery can aid your digestive troubles as it is made up of 95% water, providing you with enough hydration to keep your digestive system working smoothly.
Additionally, celery also has potassium and anti-inflammatory properties, which can directly ease bloating.
Chamomile Tea
Chamomile tea is famous for its calming properties, which helps a lot of people wind down before bedtime.
These same calming properties can also help your gastrointestinal muscles relax and steadily let go of the gas which causes your stomach to bloat. The soothing effect that chamomile provides can also help ease the discomfort associated with bloating.
Ginger
Ginger is truly a natural panacea – not only can ginger relieve respiratory problems, but it can also relieve your tummy troubles as well.
Ginger contains zingibain, an enzyme that helps the digestive system break down protein (similar to the compounds found in pineapples and papaya). As it eases digestion, ginger can help your GI tract easily pass all that built up gas inside your stomach.
Tomatoes
Not only will tomatoes help you create amazing marinara or pizza, but they also contain high concentrations of the antioxidant lycopene. Lycopene has been shown to have anti-inflammatory properties, which can help ease away bloating.
Watermelon
As the name implies, watermelon is high in water – 92% of it is water, to be exact. The high hydration watermelon provides can minimize water retention, along with providing more liquid to get your digestion up and running.
In addition, watermelon contains potassium, a mineral that will further contribute to the reduction of water retention.
Green Tea
Green tea is the second most popular beverage in the world. It provides a caffeine buzz that doesn’t lead to a caffeine crash that some people would often feel with coffee – plus, it’s loaded with beneficial antioxidants that can help reduce inflammation in your digestive system.
Green tea is also a diuretic, which will help alleviate water retention by inducing the passing of liquid.
Avocados
Avocados are one of the most popular superfoods in recent years, and it is well known for its benefits to heart health, as well as being weight-loss friendly.
These heart-healthy fats that are abundant in avocados can help prevent bloating, unlike the unhealthy fats that can be found in most fried food. Avocados are also rich in potassium, which can help your body normalize its sodium levels.
Turmeric
You may typically encounter turmeric in Middle Eastern or South Asian dishes, especially as the main component of curries.
Turmeric is also considered a powerful superfood, as it is dense in antioxidants, vitamins, and minerals that can strengthen your body’s defenses against a wide range of diseases.
The antioxidants in turmeric, especially turmeric, can help ease inflammation and calm down your gastrointestinal system.
Mint
Mint provides a sweet and fresh flavor to dishes and beverages. But beyond its culinary uses, mint is also known to have antispasmodic properties, which can calm down your digestive system and ease the discomfort of bloating.
Conclusion
Bloating can come from a wide variety of health reasons, but it is typically caused by the food you eat, along with your lifestyle and eating habits.
If you often experience bloating associated with your diet, perhaps it’s time to change your diet into something more diet friendly. These foods will help manage and prevent bloating through its anti-inflammatory, diuretic, or hydrating properties.
