Category: Nutrition

The 9 month long rollercoaster of your pregnancy journey has finally ended. The wait is finally over, and now begins your new life as a mother. 

Throughout your pregnancy, you might’ve gone through a specific diet to provide your baby with the best nutrition possible. You may also feel the need to lose all the pounds you’ve gained by trying out a fad diet that you have seen on the internet. 

However, eating for your baby does not stop when the pregnancy is over. As a nursing mother, your baby will still rely on you for the nutrients it needs for growth and development. This means that you’ll have to hold off your dieting plans for now, and you’ll have to stay away from your guilty pleasures just a little bit longer. These nutrients aren’t only for your baby though, because you’ll also need that extra energy boost to cope with the exhausting demands of motherhood!

Being new to motherhood may be challenging at times, but you’re not alone. According to research, here’s what you need to eat to make your journey much easier for you and your baby.^[1,2] 

1. Salmon

Fatty fish, such as salmon, are nature’s prime sources of omega 3 fatty acids. One of the beneficial fats that can be found in salmon is called DHA, a nutrient crucial for growth and development especially for infants.

DHA is crucial for your baby’s rapid brain and eye development, which helps your baby achieve its first developmental milestones, such as crawling, walking, smiling, and grasping.^[3] When babies lack DHA during their most critical development stages, it may increase their risk of developing neurological or neurodegenerative diseases later in life.^[4]    

Although DHA is already naturally present in breast milk, studies have shown that mothers who have a higher intake of DHA are able to supply more of it to their babies. 

DHA can benefit you as well, as it is known to help prevent postpartum depression, a condition that affects 13% of mothers who have newly given birth worldwide.^[5] Aside from postpartum depression, omega-3 fatty acids in general are known to help improve mood disorders even among those who aren’t nursing mothers.^[6] 

While other fatty fish such as tuna and mackerel can provide an equally good amount of DHA, salmon has the lowest mercury levels among the group, making them the safest fatty fish to eat for pregnant and nursing mothers.  

2. Green Leafy Vegetables

In Thailand, mothers who have trouble producing milk often turn to leafy greens to boost their supply. This is because leafy greens are one of the most nutrient dense foods available, and it provides beneficial compounds that support lactation, such as phytoestrogens. 

Apart from boosting lactation, leafy greens are notably abundant in vitamin A, a nutrient essential to a baby’s eye health and immunity. Vitamin A deficiency in infancy is known to increase the risk of night blindness, illness, and death from infections during childhood.^[7] 

Leafy greens are also a great source of folate, fiber, and antioxidants, which boosts other areas of your health, such as immunity, digestion, and heart health.  

3. Nuts

Whenever you’re craving for some quick munchies, nuts should be your next go-to snack, if it isn’t already.

Nuts are one of the best known powerhouses of nutrition. When you’re not eating salmon, nuts are another great source of the highly beneficial omega-3 fatty acids. Almost all varieties of nuts contain essential minerals as well, such as iron, calcium, and zinc. 

Introducing nuts to your baby’s diet as early as breastfeeding may actually decrease its chances of developing nut allergies. This teaches your baby’s immune system that nuts aren’t something it should react to.^[8] Some studies even suggest that babies at a high risk of nut allergies may decrease their chances by 80% when introduced to peanuts for as early as 4 to 6 months. For extra safety, if your family has a history of peanut allergies, it is still best to consult your doctor first before introducing your babies to peanuts. 

Nuts are also a great source of proteins and calories that can easily satisfy and energize you when you’re tired. 

The best part about nuts is that it doesn’t take much for you to eat them – just grab a bag of trail mix, and you’re set to have a delicious and satisfying snack. Perfect for busy moms who are focused on attending to their newborn’s needs.

4. Whole Wheat Bread

Compared to your standard white bread, whole wheat bread is dense in nutrients, as they retain more vitamins and minerals that had been otherwise stripped from refined grains. 

Whole wheat bread contains folic acid, a nutrient that is crucial for the development of a baby’s brain and spinal cord. It is also crucial for the production of red and white blood cells.  

Although folic acid is also present in white bread, whole wheat bread is much better for you and your baby, as it contains more fiber, magnesium, potassium, zinc, and vitamin E. The low glycemic index of whole grains also makes it better for your heart health. 

Other great examples of whole grain food include whole wheat pasta, brown rice, whole oats, quinoa, and popcorn. 

5. Lean Beef

As a new mother, you need all the iron you can get to cope with all the energy you have to expend just to attend to your baby’s needs. Breastfeeding mothers require the same amount of iron as they needed during their pregnancy, which is quite a lot.

Beef is one of the best sources of iron, as a 100 gram serving of 85% lean beef can provide up to 30% of a breastfeeding mother’s daily iron requirement.^[9] Iron is essential for supporting neurological development during infancy, and it is necessary for making hemoglobin, the protein molecule in blood which carries oxygen throughout the body.

As a prime protein source, eating lean beef will also help your baby build stronger muscles, bones, and tissues.     

6. Beans and Legumes

Beans and legumes are one of the most underrated superfoods out there. A staple food for many cultures, beans and legumes have a well-rounded nutritional profile: fiber, antioxidants, proteins, and carbohydrates can be obtained from them, all while being heart and wallet-friendly. 

Certain varieties of beans have been used as a galactagogue, such as chickpeas, which was used as a breastmilk booster since Ancient Egypt. Soybeans are also known to have exceptionally high levels of phytoestrogen, the highest among all bean varieties.  

Beans can also benefit your health as it is known to reduce inflammation, prevent cancer, and boost your immunity, keeping you strong and healthy for your baby.  

7. Mushrooms

Mushrooms won’t directly influence your milk production, but most varieties contain beta-glucan, a compound that is believed to be behind the lactogenic properties of barley and oats. For instance, one in vitro study published in 2020 found that p.eryngii, or king oyster mushroom, exhibited strong lactogenic properties.^[10] 

Mushrooms are also a great source of nutrients, such as antioxidants, b vitamins, copper, selenium, and potassium, all while having no fats, cholesterol, and sodium, and contain very little calories. 

8. Red and Orange Root Vegetables

If you’ve ever wondered why root vegetables are so brightly colored, it is actually the antioxidants which give them their signature red-orange pigment. These root vegetables specifically contain beta carotene, a carotenoid antioxidant which is also known to boost breast milk production.^[11] 

Root vegetables are also high in vitamin A, a nutrient that supports your baby’s eye health, immune function, and skin health. 

Root vegetables such as sweet potatoes and carrots are also high in fiber, which can help reduce your bad cholesterol levels and boost your digestive health.^[12] 

9. Blueberries

It is typically recommended for breastfeeding moms to eat at least 2 servings of fruit a day, whether it is raw, freshly juiced, or in smoothie form. 

Blueberries are one of the best fruits to eat as a new mom, mainly because they’re high in nutrients (topping the list of the most nutrient-dense fruits) while being low in calories. Blueberries have one of the highest concentrations of antioxidants among common fruits, which can help you and your baby fight off the damaging effects of free radicals and reduce inflammation. 

Blueberries are also high in vitamin C, a nutrient that is well known to boost the immune system and is crucial for maintaining bones and teeth. Blueberries also contain potassium, a nutrient that is crucial for proper nerve function and muscle contraction.^[13] 

10. Turmeric

Turmeric is a spice that you may recognize as the main component of curry. But apart from its distinctively rich flavoring, turmeric is also known as one of the top superfoods as it is another antioxidant powerhouse. 

What makes turmeric truly special is its unique antioxidant called curcumin, which is known to decrease inflammation, lower heart disease risk, prevent Alzheimer’s, and may even lower the risk of cancer.^[14] 

Throughout India and nearby countries, turmeric is traditionally used to increase milk flow. Unfortunately, no scientific evidence exists to back up this claim as of date.^[15] Nonetheless, turmeric is completely safe for new mothers, and can provide a wide range of scientifically proven benefits for you and your baby beyond lactation. 

The anti-inflammatory properties of turmeric are also known to benefit breastfeeding mothers, such as through preventing and treating mastitis, as well as improving symptoms of breast enlargement. 

11. Avocados

Avocados have become wildly popular lately, and its claim to fame is its abundance of heart-healthy fats. Avocados are one of the few plant sources of omega-3 fatty acids. However it is unlike what you can find in fatty fish, as it contains the fatty acid ALA, which is a precursor of DHA and EPA.^[16] 

Through these fatty acids, avocados can help your baby achieve better brain and eye health, which can boost your child’s cognitive abilities in the future. Additionally, avocados are a great source of folate, vitamin K, B vitamins, potassium, vitamin C, and vitamin E. 

Avocados will be especially helpful for moms, as it can help you feel satiated for longer periods of time without having to eat extra calories, since it is composed of 80% fat. With a single raw avocado and two pieces of whole wheat bread, you’ve got yourself a hassle-free healthy meal. 

12. Eggs

Lastly, the healthiest foods don’t have to be expensive or complicated. 

Eggs are one of the best protein sources around, and it doesn’t take a lot for it to be prepared. Apart from being high in proteins, eggs also contain folate, vitamin D, iodine, selenium, choline, and omega-3 fatty acids – nutrients that are all essential for your child’s crucial development stages.^[17]  If available, opt for DHA-fortified eggs to give your baby’s health an additional boost.

Conclusion

Eating for your baby doesn’t stop after giving birth. Since your baby still relies on your breastmilk for nutrients, eating the right food at this stage is extremely crucial for their future developmental outcomes. While your breastmilk may naturally provide some of these nutrients (such as DHA), it is proven that eating more of these nutrients will boost its presence in your breastmilk, which in turn will increase the nutrition your baby receives. 

References

[1] WebMD. (2017, October 25) 12 Super-Foods for New Moms. Retrieved on November 14, 2020 from https://www.webmd.com/parenting/baby/breast-feeding-diet

[2] Simpson, A. (2018, December 1) 12 Best Foods for Breastfeeding Moms. Retrieved on November 14, 2020 from https://www.parents.com/baby/breastfeeding/breast-milk/12-superfoods-for-breastfeeding-moms/

[3] Lauritzen, L., Brambilla, P., Mazzocchi, A., Harsløf, L. B., Ciappolino, V., & Agostoni, C. (2016). DHA Effects in Brain Development and Function. Nutrients, 8(1), 6. https://doi.org/10.3390/nu8010006

[4] Heaton, A. E., Meldrum, S. J., Foster, J. K., Prescott, S. L., & Simmer, K. (2013). Does docosahexaenoic acid supplementation in term infants enhance neurocognitive functioning in infancy?. Frontiers in human neuroscience, 7, 774. https://doi.org/10.3389/fnhum.2013.00774

[5] World Health Organization. (n.d.) Mental Health and Substance Use. Retrieved on November 15, 2020 from https://www.who.int/teams/mental-health-and-substance-use/maternal-mental-health

[6] Harvard Health Publishing. (2020, October 27) Omega-3 fatty acids for mood disorders. Retrieved on November 15, 2020 from https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

[7] World Health Organization. (2019, February 11) Vitamin A supplementation in infants 1–5 months of age. Retrieved on November 15, 2020 from https://www.who.int/elena/titles/vitamina_infants/en/

[8] Betkowski, B. (2018, July 17) How nursing mothers can help protect their babies from food allergies. Retrieved on November 15, 2020 from https://medicalxpress.com/news/2018-07-nursing-mothers-babies-food-allergies.html

[9] USCF Health. (n.d.) Nutrition Tips for Breastfeeding Mothers. Retrieved on November 15, 2020 from https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers

[10] Mitsou, E. K., Saxami, G., Stamoulou, E., Kerezoudi, E., Terzi, E., Koutrotsios, G., Bekiaris, G., Zervakis, G. I., Mountzouris, K. C., Pletsa, V., & Kyriacou, A. (2020). Effects of Rich in Β-Glucans Edible Mushrooms on Aging Gut Microbiota Characteristics: An In Vitro Study. Molecules (Basel, Switzerland), 25(12), 2806. https://doi.org/10.3390/molecules25122806

[11] Canfield, L. M., Giuliano, A. R., Neilson, E. M., Yap, H. H., Graver, E. J., Cui, H. A., & Blashill, B. M. (1997). beta-Carotene in breast milk and serum is increased after a single beta-carotene dose. The American journal of clinical nutrition, 66(1), 52–61. https://doi.org/10.1093/ajcn/66.1.52

[12] Link, R. (2018, December 6) The 13 Healthiest Root Vegetables. Retrieved on November 15, 2020 from https://www.healthline.com/nutrition/root-vegetables

[13] Kubala, J. (2020, July 30) When Can Babies Eat Blueberries? Plus, an Easy DIY Recipe. Retrieved on November 16, 2020 from https://www.healthline.com/health/baby/blueberries-for-baby

[14] Gunnars, K. (2018, July 13) 10 Proven Health Benefits of Turmeric and Curcumin. Retrieved on November 15, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

[15] Jones. W. (2020, June 20) Turmeric supplements and breastfeeding. Retrieved on November 15, 2020 from https://breastfeeding-and-medication.co.uk/fact-sheet/turmeric-supplements-and-breastfeeding

[16] Nature’s Way. (n.d.) Health Benefits of Omega-3 For Kids. Retrieved on November 15, 2020 from https://www.naturesway.com.au/health-benefits-of-omega-3-for-kids

[17] British Egg Industry Council. (n.d.) Eggs and breastfeeding. Retrieved on November 15, 2020 from https://www.egginfo.co.uk/egg-safety/advice-mums-and-babies/breastfeeding

“You only live once”, as they say. Given the one life that we’ve been provided, how exactly can we make the most out of it?

While we can’t technically live forever, taking great care of your mind and body is the only way you can naturally extend and improve the quality of our life. It’s one way of being grateful of the life you were given, which is by providing your body with the best nutrition you can possibly get.

Plenty of studies have shown that the food we eat, and not our genes, is a major factor of our life expectancy. For instance, following the Mediterranean diet – which is considered as one of the healthiest diets in the world – is known to result in the longest lifespans in the world, even if those who practice it aren’t native to the region.^[1]

This is because the Mediterranean diet is mostly composed of fresh and nutrient dense foods, and less of the processed food that we’ve become increasingly accustomed to in this modern age. These nutrient-dense foods provide more energy, strengthens immunity, and reduces your risk of developing chronic diseases – all of which contribute to a healthier and longer life. 

If you’re looking to live your life as long and healthy as possible, here the best foods you should incorporate in your diet, as they are scientifically proven to improve longevity and vitality.^[2,3] 

1. Cruciferous Vegetables

Cruciferous vegetables are among the healthiest group of vegetables on earth, such as kale, cabbage, broccoli, bok choy, spinach, and Brussel sprouts. 

This is because cruciferous vegetables were found to have the special ability of activating a powerful transcription factor, called Nrf2, which stimulates the production of antioxidant enzymes in every cell of our body. These antioxidants protect the body against inflammation and oxidative stress, which slows down cellular damage.^[4]  

In fact, several studies have linked the consumption of cruciferous vegetables with a lower risk of developing certain types of cancers and cardiovascular diseases. This was observed among Asian populations, which is known to consume a large amount of cruciferous vegetables.^[5] 

Cruciferous vegetables are also common and easy to include in many types of diets. They can be enjoyed raw, cooked, or even juiced (such as the popular kale smoothies). 

2. Nuts

Despite how small and simple they appear, nuts pack a lot of nutrients for every calorie it provides.

Consuming nuts regularly can help reduce your risk of chronic diseases such as cardiovascular diseases, diabetes, and certain types of cancers. This is because nuts are a great plant source of heart healthy fats, fiber, antioxidants, minerals, and phytosterols. In addition, nuts have a low glycemic index, which means they won’t cause spiked in your blood sugar levels. 

Several studies were also able to find a link between nut consumption and longer lifespans. For instance, an analysis by researchers from the Harvard Public School of Health found that those who ate approximately 18g of nuts daily had a 20 percent reduced risk of death caused by cancer, heart disease, and respiratory disease. This analysis was based on data that was compiled over 30 years, which detailed the eating habits of 76,000 women and 42,000 men.^[6]  

Instead of munching on potato chips when you’re feeling slightly hungry, grab a bag of trail mix for a healthier and more fulfilling snack time.

3. Seeds

Similar to nuts, seeds pack a lot of heart-healthy fats, antioxidants, fibers, minerals, and vitamins. But compared to nuts, seeds contain more proteins and trace minerals that are hard to find in most food sources. 

The fiber and omega-3 fatty acids that are abundant in seeds are known to reduce bad cholesterol levels, along with other risk factors of heart disease.^[7] 

Chia seeds were also found to reduce blood sugar levels. For instance, one study found that both whole and ground chia seeds are effective in lowering blood sugar immediately after a meal. This lowers the risk of diabetes.^[8] 

Other examples of seeds you can add to your diet are flaxseed, sesame seeds, sunflower seeds, and pumpkin seeds.

4. Berries

Not only do berries make delicious toppings for dessert, but they’re packed with beneficial antioxidants and vitamins that will enrich your overall health. 

Berries are renowned for their high antioxidant content, which protects your cells from the damage caused by free radicals. This effectively lowers your risk of developing chronic diseases.  These antioxidants are also known to fight against long-term inflammation, which often comes from stress, sedentary lifestyles, and an unhealthy diet.^[9] 

While you may typically encounter them on desserts, the high sugar content is something you should probably stay away from. Instead, the best way to eat berries is to eat them raw, use them as toppings for oatmeal or yogurt bowls, or make fresh smoothies out of them.

5. Beans

According to Dan Buettner, a National Geographic Fellow and longevity expert, eating a cup of beans per day can add an extra four years to your life.^[10]

In many parts of the world, beans are considered a staple food. In addition to being affordable, beans provide nearly every nutrition one needs for survival: proteins, fat, fiber, carbohydrates, and essential minerals such as iron, calcium, and folate can be found in almost any type of bean.^[11] 

In fact, beans are known to deliver more nutrients per gram than any other food in the planet – a fact that may surprise a lot of people, as beans are widely available and aren’t really marketed as glamorous health foods. 

The consumption of beans have been linked to a lower risk of developing heart disease, diabetes, and obesity.^[11] 

Some great examples of beans to include in your diet include pinto beans, lentils, split peas, chickpeas, red beans, and black beans. 

6. Mushrooms 

Mushrooms are well known for the exquisite taste they can add to dishes. But don’t underestimate this fungi – all types of edible mushrooms are known to pack beneficial compounds, while being fat-free, low-calorie, cholesterol-free, and low in sodium. 

Firstly, mushrooms contain antioxidants, especially selenium and choline. These antioxidants will help lower your risk of developing chronic diseases by fighting inflammation and oxidative stress.^[12] According to some studies, consuming choline can reduce the risk of certain types of cancer, such as prostate cancer. 

Vitamins are also a rich source of B vitamins, such as riboflavin, niacin, and pantothenic acid, which are all known to benefit our heart health, digestive system, and nervous system. 

When it comes to mushrooms, make sure to only consume store-bough mushrooms. Foraging mushrooms require extensive knowledge and skill, as it can be hard to differentiate toxic from edible mushrooms for the untrained eye.

7. Onions and Garlic

Onions and garlic are the two vegetables that are present in almost every kitchen around the world, as they provide a lot of flavor to dishes. But what most people don’t know that these two common ingredients are actually loaded with anti-cancer and anti-diabetic compounds. 

This is because onions and garlic contain organosulfur compounds, which give them their spicy taste, distinct odor, and the power to make people cry. These compounds are known to prevent the development of cancers by inhibiting cancer cell growth. Some studies have even found that a higher consumption of allium vegetables is linked to a lower risk of gastric and prostate cancer.^[13]  

8. Tomatoes

Tomatoes are another common ingredient used in many cultures around the world. It is the main component of many popular dishes today, such as pizza, spaghetti, shakshuka, and salsa. 

Tomatoes also happen to be loaded with beneficial compounds, such as lycopene, vitamin C, vitamin E, beta-carotene, and flavonoid antioxidants. But what makes tomatoes really stand out is its lycopene content, as it contains the highest out of every existing lycopene food sources. 

Lycopene has strong antioxidant properties and is known to help keep free radical levels balanced in your body. Multiple studies have found that lycopene is capable of slowing down and preventing certain types of cancers, such as in the breasts, prostate, lungs, and kidneys.^[14]  

Additional tip: lycopene is known to be more absorbable when tomatoes are cooked. This means that a cup of tomato sauce has at least 10 times more lycopene than an equal serving of raw tomatoes. 

9. Green Tea

When it comes to getting that daily buzz of caffeine, you’re either a tea drinker or a coffee addict (or both!). However, studies have shown that green tea is clearly the healthier choice, as it is generally more nutrient dense, has zero calories, and contains healthier levels of caffeine per serving. 

Green tea is particularly high in antioxidants, especially catechins, a compound that can be found in cocoa and berries as well. Catechins have been found to have antimicrobial properties, lower cardiovascular disease risk, prevent degenerative diseases (such as Alzheimer’s), and boost liver and kidney function.^[15] 

In fact, some studies have found promising evidence on the effects on green tea on longevity. Based on an analysis of the diets and lifestyles of 100,000 Chinese adults, those who drank tea at least three times a week were less likely to suffer from a heart attack or stroke within the next seven years. Tea drinkers at the age of 50 were also expected to live longer than those who did not regularly drink tea.^[16] 

10. Cacao

You read that right – cacao, the main ingredient of chocolates, is a superfood that could potentially extend your lifespan. That is, when it is consumed in its raw form, such as through cacao nibs, raw cacao powder, and organic cocoa powder. 

Cacao is considered a superfood because it is one of the richest sources of polyphenol antioxidants and heart healthy fats. From these properties, consuming raw cacao is known to reduce blood pressure levels, reduce blood sugar levels, improve circulation, and aid digestion.^[17] 

Some animal studies have even found that a cocoa-rich diet tends to result in a lower risk of developing breast, pancreatic, prostate, liver, and colon cancer, thanks to its high concentration of antioxidants.^[18] 

Additional Tips for Achieving Longevity

Of course, achieving a healthier body doesn’t stop at what you eat. Your lifestyle contributes greatly to your wellbeing, too. Here are a few general lifestyle tips you can follow for a healthier body that can withstand the degenerative effects of aging.^[19] 

1. Exercise Regularly. Multiple studies have shown that exercising for at least 15 minutes a day can add a few years to your lifespan. 
2. Don’t Smoke. You’ve probably heard of how each cigarette smoked reduces a certain amount of minutes from your lifespan – which is definitely true. Statistics have found that those who smoke lose up to 10 years of their life and are three times more likely to die prematurely. If you need another reason to quit, this is it!
3. Moderate Alcohol Intake. Excessive alcohol consumption is known to cause a higher risk of liver, heart, and pancreatic diseases. If you can’t let go of alcohol just yet, try to limit your consumption, just enough to feel that buzz every now and that. 
4. Stress Management. While stress is an inevitable part of our busy lives, it is entirely up to us how we can balance out its damaging effects on our health. Chronic stress and anxiety is known to significantly decrease lifespans. Thus, allow yourself to let loose and have fun every once in a while. Better yet, you can create your own daily stress-busting routine, whether it is through watching your favorite movies, engaging in your favorite hobbies, or simply doing nothing.  
5. Get Enough Sleep. “Sleep is for the weak”, they say, but less sleep will actually make you weaker! Your bedtime is the only chance your cells are able to recuperate from all the energy it lost throughout the day. Make sure to form a healthy sleeping habit, maintaining at least 7 to 8 hours of deep and sound sleep per day. Going past 8 hours can be dangerous too, so make sure you don’t oversleep a lot.  

Conclusion

One does not necessarily have to look for the elusive “fountain of youth” to slow down the inevitable process of aging and possibly lengthen their lifespan. As elusive longevity may seem, the solution is quite simple – eating the right foods, such as those that contain beneficial compounds like antioxidants, minerals, and essential vitamins, is enough to extend your lifespan by a few years compared to those who follow unhealthy diets. 

Coupled with an active and healthy lifestyle (and less of the processed food!), you’re sure to build a strong mind and body that can stand the inevitable test of time. 

References

[1] Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316

[2] Fuhrman, J. (2020, June 6) The 10 Best Foods for Longevity. Retrieved on November 11, 2020 from https://www.verywellhealth.com/best-foods-for-longevity-4005852

[3] One Green Planet. (2014) 8 Incredible Foods to Eat to Enhance Your Longevity. Retrieved on November 11, 2020 from https://www.onegreenplanet.org/natural-health/incredible-foods-to-eat-to-enhance-your-longevity/

[4] Fuhrman, J. (2020, February 4) Vegetables You Shouldn’t Live Without. Retrieved on November 11, 2020 from https://www.verywellfit.com/the-19-vegetables-you-shouldnt-live-without-3890198

[5] Zhang, X., Shu, X. O., Xiang, Y. B., Yang, G., Li, H., Gao, J., Cai, H., Gao, Y. T., & Zheng, W. (2011). Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. The American journal of clinical nutrition, 94(1), 240–246. https://doi.org/10.3945/ajcn.110.009340

[6] Basarabam S., & Fogoros, R. (2020, February 3) How Eating Nuts Will Help You Live Longer. Retrieved on November 11, 2020 from https://www.verywellfit.com/eat-nuts-for-your-longevity-2223578

[7] 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

[8] Vuksan, V., Jenkins, A. L., Dias, A. G., Lee, A. S., Jovanovski, E., Rogovik, A. L., & Hanna, A. (2010). Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). European journal of clinical nutrition, 64(4), 436–438. https://doi.org/10.1038/ejcn.2009.159

[9] Kolb, H., & Mandrup-Poulsen, T. (2010). The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Diabetologia, 53(1), 10–20. https://doi.org/10.1007/s00125-009-1573-7

[10] Gunnars, K. (2020, August 20) Beans 101: Cheap, Nutritious, and Super Healthy. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/beans-101

[11] Merle, A. (2017, July 25) The #1 Healthiest Food for Adding Years to Your Life. Retrieved on November 12, 2020 from https://medium.com/personal-growth/the-1-healthiest-food-for-adding-years-to-your-life-5de374d613da

[12] Goldman, R. (2017, October 12) Are Mushrooms Good for You? Retrieved on November 12, 2020 from https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you

[13] Zhou, Y., Zhuang, W., Hu, W., Liu, G. J., Wu, T. X., & Wu, X. T. (2011). Consumption of large amounts of Allium vegetables reduces risk for gastric cancer in a meta-analysis. Gastroenterology, 141(1), 80-89. https://doi.org/10.1053/j.gastro.2011.03.057

[14] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/lycopene

[15] Thorpe, J. (2019, December 1) What Happens To Your Body When You Swap Your Morning Coffee For Green Tea. Retrieved on November 12, 2020 from https://www.bustle.com/p/replacing-coffee-with-green-tea-affects-your-body-in-these-6-ways-experts-say-19378625

[16] Norton, A. (2020, January 9) Green Tea Drinkers May Live Longer. Retrieved on November 12, 2020 from https://www.webmd.com/diet/news/20200109/green-tea-drinkers-may-live-longer#2

[17] Mandl, E. (2018, August 9) 11 Health and Nutrition Benefits of Cocoa Powder. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits

[18] Martin, M. A., Goya, L., & Ramos, S. (2013). Potential for preventive effects of cocoa and cocoa polyphenols in cancer. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 56, 336–351. https://doi.org/10.1016/j.fct.2013.02.020[19] Petre, A. (2019, April 8) 13 Habits Linked to a Long Life (Backed by Science). Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life

The mighty ginseng is an ancient plant that has been an important part of traditional East Asian medicine for thousands of years, where it is known as the “elixir of life”.  

There are different variations of ginseng, but two of the most well known are the American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). In this article, we will be focusing on the latter, as the two variants each have their own unique characteristics. 

Thanks to its high concentration of antioxidants and other beneficial active ingredients, ginseng is renowned for its potential to promote vigor, prolong life, and treat a wide variety of conditions, including stress, vomiting, nausea, tumors, inflammation, diabetes, and depression.^[1] 

Although Asian ginseng continues to have a strong presence in Chinese and Japanese markets, South Korea has become the world’s strongest ginseng distribution market. In Korea, ginseng is the most popular health food – in fact, it is so loved that you can find ginseng in a wide variety of products, such as ginseng candy, ginseng-infused skincare, or ginseng teas.^[2]

If you’re looking for the next all-purpose medicinal herb to stock in your pantry, ginseng may be for you. After all, its genus name, Panax, comes from the Greek word meaning “panacea” or “all-healing”.^[3]

1. Strong Antioxidant Properties

Ginseng is known to contain active compounds that have strong antioxidant properties, such as ginsenosides and compound K.^[4] 

This means that ginseng can help protect our cells from the damaging effects of free radicals, reducing our risk of developing chronic diseases over time. This also means that ginseng is capable of slowing down age related physical and mental decline, which is to be discussed in the following sections. 

2. Improves Cognitive Function

For the longest time, ginseng has been used as a mental booster by anxious test-takers in Korea, especially during the month of November where students are expected to take the state-administered college entrance exam.^[5]

Ginseng is believed to boost cognitive function, and several studies have found strong evidence to back up these claims. For instance, a study published in 2005 found that taking 200mg of ginseng improved mental endurance and performance through a series of tests performed an hour after taking the supplement.^[6] Another study found that taking 400mg of ginseng daily for eight days improved math skills and calmness.^[7]

Apart from giving our mental abilities a boost, ginseng can also help preserve our cognitive abilities even as we approach our golden years. Some studies have also found that ginseng can help improve cognitive deficit in Alzheimer’s patients, suggesting that it may be a viable adjuvant treatment for Alzheimer’s.^[8]  

3. May Help Treat Erectile Dysfunction

One of the more popular uses of ginseng is for the treatment of erectile dysfunction, and it also happens to have the strongest evidence out of all its known health claims. 

While it isn’t exactly known how ginseng alleviates erectile dysfunction, researchers believe that it is able to cause hormonal influences similar to testosterone. Another theory is that ginseng can help the muscles in the penis to relax and promote blood flow by increasing nitric oxide levels.^[9] 

A review published in 2008 found that six studies reported a significant improvement among erectile dysfunction patients who used red ginseng, as opposed to those who took a placebo.^[10] 

In another study, 45 patients who were clinically diagnosed with erectile dysfunction was prescribed either a dose of 900mg ginseng or a placebo, three times a day for 8 weeks. The group who took the red Korean ginseng felt an improvement in their erectile dysfunction, compared to those who had the placebo.^[11]

4. May Improve Female Libido

Although less known, newer studies have found that Korean red ginseng may also improve female sexual health by improving libido. 

In a study involving 32 menopausal women (when female libido starts declining), they were given three capsules of either ginseng or a placebo which was taken three times a day. Those who took the ginseng supplements had significantly improved sexual arousal compared to those who took the placebo. In addition, taking ginseng extract showed no side effects, which suggest that ginseng is a viable alternative medicine for menopausal women for improving their sexual health.^[12] 

5. Can Lower Blood Sugar Levels

Korean ginseng appears to be also effective at managing blood sugar levels, both for diabetics and those without. 

Ginsenosides were found boost insulin production by boosting pancreatic cell function, along with improving insulin resistance by enhancing the uptake of blood sugar in tissues. Additionally, ginseng may also help those who have diabetes by providing extra antioxidant protection against free radicals.^[13]

In a clinical trial, the effects on Korean red ginseng alongside the intake of anti-diabetes medication was investigated. After a 12-week period, it was observed that those who took ginseng and their medication maintained good blood sugar control, with a 11% decrease in blood sugar levels, a 38% decrease in fasting insulin, and a 33% increase in insulin sensitivity.^[14] 

6. Can Provide An Energy Boost

Another characteristic that ginseng is best known for is its ability to help our bodies fight fatigue, helping people get through exhausting and stressful periods. 

In some animal studies, ginseng was found to improve energy levels through boosting energy production in cells and lowering oxidative stress, which comes from its polysaccharides and oligopeptides.^[15]  

In one clinical trial, the effects of ginseng extract on patients with chronic fatigue was tested. After a 4 week period of taking 1g or 2g of 20% ethanol extract of ginseng, the subjects with chronic fatigue reported less mental and physical fatigue, as well as reductions in oxidative stress, compared to those who took the placebo.^[16] 

7. Has Potential Anti-Cancer Properties

Another of ginseng’s incredible benefits is its potential as an anti-cancer herb, which comes from its strong antioxidant properties.

Ginsenosides have been shown to have anti-inflammatory and antioxidant properties, which helps prevent abnormal cell production and growth that results to cancer.^[17] 

One observational study even showed that those who regularly took ginseng had a lower risk of developing a wide variety of cancers, including lip, mouth, esophagus, stomach, colon, liver, and lung cancer.^[18] 

8. Boosts the Immune System

Lastly, ginseng is known to boost the immune system, protecting you from a wide range of diseases, such as cancers, bacterial and viral infections. In traditional Chinese medicine, ginseng is primarily used to restore health.  

The ginsenosides and polysaccharides found in ginseng are believed to be the source of its immune boosting property.^[19] 

According to researchers from the University of Illinois Chicago, a study on the effects on ginseng on bronchitis showed that ginseng appeared to enhance the immune components in the bronchi, suggesting that ginseng may enhance the body’s stress response, and the immune system in general.^[20] 

Several studies have also shown that ginseng is capable of helping cancer patients recover their immune functions after chemotherapy.^[21]

Precautions: Safety and Side Effects

While ginseng is considered generally safe for consumption, extreme doses, or interactions with drugs, may lead to adverse effects. 

Some of the more common side effects of ginseng is insomnia, headaches, digestive problems, and changes in blood pressure and blood sugar. In extreme cases, it can cause bleeding, seizures, decreased heart rate, and diarrhea. However, it seems that these side effects are more likely to happen under long-term usage. Thus, it is not advisable to take ginseng for more than three months under regular intervals.^[22]

If you’re thinking of taking ginseng, consult your doctor first, especially if you’re currently taking prescription medication. Ginseng is known to interact with drugs for blood thinning, HIV, diabetes, and depression. Pregnant women, breastfeeding mothers, infants, and children are also not advised to take ginseng. 

Make sure you’re getting your ginseng from a reputable brand. Ginseng is an expensive herb, and some untrustworthy producers may deceive customers using different kinds of additives. 

Ways To Consume Ginseng

Depending on its availability in your area, there are plenty of ways you can enjoy the therapeutic benefits of ginseng root. 

Firstly, ginseng can be eaten raw or lightly steamed if you’d prefer a softer texture. Raw ginseng root can also be soaked in wine to create an extract for drinking or boiled to be consumed as a tea.

A few Korean and Chinese recipes also include ginseng for soups, stews, and stir fry, which are typically consumed as comfort food or as a relief from illnesses. 

Lastly, ginseng extract can also be taken in the form of powder, tablets, capsule, or oil. It is recommended to start with lower doses, such as 200mg, and increase over time as your body requires.

Conclusion

There’s no wonder why the ginseng is called “the elixir of life” – thanks to its powerful anti-inflammatory and antioxidant content, ginseng can help us prevent and recover easily from the many illnesses that threaten our bodies. 

Additionally, ginseng can also be used to improve energy, increase stamina, and improve sexual health, which had been tried and tested by traditional Chinese and Korean medicine practitioners. 

If you’re planning to take ginseng, make sure to consult with your doctor first, as the inappropriate dose may lead to some serious side effects. 

References

[1] National Center for Complementary and Integrative Health. (2020) Asian Ginseng. Retrieved on November 10, 2020 from https://www.nccih.nih.gov/health/asian-ginseng

[2]  Baeg, I. H., & So, S. H. (2013). The world ginseng market and the ginseng (Korea). Journal of ginseng research, 37(1), 1–7. https://doi.org/10.5142/jgr.2013.37.1

[3] Colzani, M., Altomare, A., Caliendo, M., Aldini, G., Righetti, P. G., & Fasoli, E. (2016). The secrets of Oriental panacea: Panax ginseng. Journal of Proteomics, 130, 150-159. https://doi.org/10.1016/j.jprot.2015.09.023

[4] Smith, I., Williamson, E. M., Putnam, S., Farrimond, J., & Whalley, B. J. (2014). Effects and mechanisms of ginseng and ginsenosides on cognition. Nutrition reviews, 72(5), 319–333. https://doi.org/10.1111/nure.12099

[5] Korea Times. (2014) Red ginseng, must-have item for test-takers. Retrieved on October 8, 2020 from http://www.koreatimes.co.kr/www/tech/2018/04/694_238152.html

[6] Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2005). Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. Journal of psychopharmacology (Oxford, England), 19(4), 357–365. https://doi.org/10.1177/0269881105053286

[7] Reay, J. L., Scholey, A. B., & Kennedy, D. O. (2010). Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults. Human psychopharmacology, 25(6), 462–471. https://doi.org/10.1002/hup.1138

[8] Heo, J. H., Lee, S. T., Oh, M. J., Park, H. J., Shim, J. Y., Chu, K., & Kim, M. (2011). Improvement of cognitive deficit in Alzheimer’s disease patients by long term treatment with korean red ginseng. Journal of ginseng research, 35(4), 457–461. https://doi.org/10.5142/jgr.2011.35.4.457

[9] Nall, R. (2017, February 27) Should I use red ginseng for erectile dysfunction? Retrieved on November 8, 2020 from https://www.medicalnewstoday.com/articles/316096

[10] Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: a systematic review. British journal of clinical pharmacology, 66(4), 444-450. https://doi.org/10.1111/j.1365-2125.2008.03236.x

[11] Hong, B., Ji, Y. H., Hong, J. H., Nam, K. Y., & Ahn, T. Y. (2002). A double-blind crossover study evaluating the efficacy of Korean red ginseng in patients with erectile dysfunction: a preliminary report. The Journal of urology, 168(5), 2070-2073. https://doi.org/10.1016/S0022-5347(05)64298-X

[12] Oh, K. J., Chae, M. J., Lee, H. S., Hong, H. D., & Park, K. (2010). Effects of Korean red ginseng on sexual arousal in menopausal women: placebo-controlled, double-blind crossover clinical study. The journal of sexual medicine, 7(4 Pt 1), 1469–1477. https://doi.org/10.1111/j.1743-6109.2009.01700.x

[13] Luo, J. Z., & Luo, L. (2009). Ginseng on hyperglycemia: effects and mechanisms. Evidence-based complementary and alternative medicine : eCAM, 6(4), 423–427. https://doi.org/10.1093/ecam/nem178

[14] Vuksan, V., Sung, M. K., Sievenpiper, J. L., Stavro, P. M., Jenkins, A. L., Di Buono, M., Lee, K. S., Leiter, L. A., Nam, K. Y., Arnason, J. T., Choi, M., & Naeem, A. (2008). Korean red ginseng (Panax ginseng) improves glucose and insulin regulation in well-controlled, type 2 diabetes: results of a randomized, double-blind, placebo-controlled study of efficacy and safety. Nutrition, metabolism, and cardiovascular diseases : NMCD, 18(1), 46–56. https://doi.org/10.1016/j.numecd.2006.04.003

[15] Bao, L., Cai, X., Wang, J., Zhang, Y., Sun, B., & Li, Y. (2016). Anti-Fatigue Effects of Small Molecule Oligopeptides Isolated from Panax ginseng C. A. Meyer in Mice. Nutrients, 8(12), 807. https://doi.org/10.3390/nu8120807

[16] Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., Ahn, Y. C., & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS one, 8(4), e61271. https://doi.org/10.1371/journal.pone.0061271

[17] Wong, A. S., Che, C. M., & Leung, K. W. (2015). Recent advances in ginseng as cancer therapeutics: a functional and mechanistic overview. Natural product reports, 32(2), 256–272. https://doi.org/10.1039/c4np00080c

[18] Yun, T. K., & Choi, S. Y. (1995). Preventive effect of ginseng intake against various human cancers: a case-control study on 1987 pairs. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 4(4), 401–408.

[19] Riaz, M., Rahman, N. U., Zia-Ul-Haq, M., Jaffar, H. Z., & Manea, R. (2019). Ginseng: A dietary supplement as immune-modulator in various diseases. Trends in Food Science & Technology, 83, 12-30. https://doi.org/10.1016/j.tifs.2018.11.008

[20] WebMD. (2000) Ginseng May Enhance Immune Function. Retrieved on October 9, 2020 from https://www.webmd.com/vitamins-and-supplements/news/20000605/ginseng-boost-immune-function#1

[21] Suh, S. O., Kim, J., & Cho, M. Y. (2004). Prospective study for Korean red ginseng extract as an immune modulator following a curative gastric resection in patients with advanced gastric cancer. Journal of Ginseng Research, 28(2), 104-110. DOI: 10.5142

[22] Semeco, A. (2018, February 28) 7 Proven Health Benefits of Ginseng. Retrieved on November 9, 2020 from https://www.healthline.com/nutrition/ginseng-benefits

If you grew up eating home cooked meals, you’ll know that they taste a million times better than what they serve at any fast food restaurant. But the magic behind home cooked meals doesn’t just come from the fond memories of sitting down on a table with your family and friends – in fact, research has found that home cooked meals do in fact have scientifically proven advantages over fast food and frozen meals, giving us 9 reasons why you should cook at home.

But despite these apparent advantages, fast food remains popular especially among the young and restless. Home cooked meals are slowly becoming a thing of the past – back when it was more common for one family member to dedicate their entire daily routine for homemaking.

Indeed, the convenience of ordering food outside is attractive to the majority who live a busy schedule. Students, young adults, single parents, parents who both work, and even those who don’t work, would rather spare what could’ve been their cooking time for something else. 

It doesn’t help that delivery apps have made it easier to order food – with just a few taps, you’ll have freshly cooked food delivered right at your doorstep. 

But for these modern conveniences, many of us unwittingly pay a hefty price – literally and figuratively. 

The Downsides of Fast Food and Takeout: A Not-So-Happy Meal?

You might’ve already heard of how fast food can make you gain weight, or more notoriously, will eventually lead to the understandably dreaded heart attack.

But apart from the aforementioned negatives of long-term fast food consumption, there are other ways it can harm you body and health. Here’s what happens to your body when you rely too much on fast food.^[1] 

A Weakened Immune System. Fast food is high in saturated fats, cholesterol, and sodium, and very low on the nutrients your body actually needs. Because of the lack of a wide variety of nutrients, your immune system won’t be working as great as it should be. 

In a study published in 2013, the consumption of fast food among teenagers and children was linked with higher rates of asthma, rhinoconjunctivitis, and eczema. 

In fact, too much junk food will eventually cause your immune system to act aggressively, reacting to unhealthy food as it would to harmful bacteria.^[3] In the long run, this prolonged inflammation can hasten the development of chronic diseases like diabetes, obesity, or arteriosclerosis.

A Higher Risk of Heart Disease. Many experts agree that fast food is one of the main culprits of premature heart disease.^[4] Fast foods are high in salt and trans fats, a terrible combination that raises bad cholesterol levels. A diet high in salt is also known to increase the likelihood of a heart attack, stroke, kidney disease, or heart disease. 

Poor Digestion. Fast food contains little to no dietary fiber, as most are made up of refined carbohydrates. Low fiber diets are known to be more prone to digestive conditions such as constipation and diverticular disease, and a reduction of healthy gut bacteria that feeds on dietary fiber. 

Weight Gain. Fast food are considered “empty calories”, as they contain very little nutrition for such high calorie counts. Because of its low nutritional content, you’ll feel less satiated as compared to eating a slice of whole grain bread for the same calories. This often leads to overeating, which leads people to unexpectedly gain weight. 

9 Reasons Why You Should Cook At Home

In 2010, it was found that less than 33% of households in America share meals with their family more than twice a week inside their home – a stark contrast from 1990s, when only 2% of meals were eaten outside.^[5] 

Be part of a home cooking revolution that aims to provide a healthier and safer way of providing nourishment to yourself, your friends, or your family. Here are 9 reasons why you should cook at home and switch to a healthier lifestyle.  

1. You’re In Control Of What Goes Inside Your Body

When you order a burger at a restaurant or a fast food chain, you only get to see the end product – a burger patty sandwiched between two burger buns, perhaps with some lettuce, tomato, ketchup, and mayonnaise. 

However, you’ll never know where the restaurant sources its buns and vegetables, or what its meat is actually made of. You might’ve also heard about horror stories of burger patties made from diseased cows, or chicken nuggets made from a mysterious pink sludge. These ingredients will remain classified information for those who don’t work inside these establishments – and more often than not, these ingredients are made from cheaper materials in an effort to cut operational costs. 

With home cooking, you’re in total control of everything that goes inside your body. Do you prefer grass-fed beef over grain-fed? Want to avoid harmful pesticides on your favorite salad greens? Home cooking will allow you to hand-pick your ingredients, which ensures that you’re eating the freshest ingredients made without harmful chemicals and mysterious additives. 

2. You Get to Control Your Portions

When eating outside, the portion sizes are completely up to the restaurant. Sure, you can leave some leftovers behind when you’ve had enough, but that would be a huge waste of food. Larger portion sizes may also cause you to eat more than you need, which can lead to unexpected weight gain and health issues in extreme cases. 

With home cooking, you’re able to control your food portions based on your body only really needs. No food wasted, and there’s no pressure to finish everything on your plate. Plus, you can save some of your leftovers for later!

3. Saves Money and Time

Most people may be under the impression that home cooking is too expensive, or that they simply have no time to do it. 

Evaluate your daily schedule – if you spend most of your downtime watching TV or browsing social media, then you probably have enough time to cook for yourself. 

If you’re not used to cooking, it may seem intimidating at first, but over time, you’ll learn to cook more efficiently. It’ll probably only take you between 15 to 30 minutes to prepare a simple but complete and satisfying meal – leave the fancy-schmancy gourmet meals for weekend dinners. It also helps to plan ahead of time – a weekly meal plan will save you the hassle of thinking of what to cook and you can stock up your pantry in advance. 

Another area of concern is the cost of cooking these home cooked meals. In reality, home cooking is cheaper than restaurant food, because you don’t have to pay for additional operational costs restaurants charge on top of their meals. You can also buy your ingredients in bulk, which is more cost effective.

4. Reduced Consumption of Sugar, Processed Foods, And Overall Calories

Another secret restaurants won’t tell you is how much sugar and butter they use to ramp up the taste of their food.^[6]  

These added sugars, fats, and other processed ingredients are known to increase inflammation, on top of other health problems. You may not feel the effects now, but it will definitely hurt you in the future in the form of obesity, diabetes, and heart disease. 

Studies have also confirmed that eating out causes an increase in calories consumed. In a study published by the United States Department of Agriculture, away-from-home foods tend to be more calorie dense and nutritionally poorer than home-cooked meals. Full serviced (“fancy”) restaurants aren’t safe from this either – the study also found that meals and snacks from restaurants are just as high in fat, cholesterol, and sodium, while only lower in saturated fats, compared to popular fast food establishments.^[7] 

5. Avoidance of Food Allergies and Sensitivities

If you’re allergic or sensitive to certain types of food, then you know how frustrating it can be when only a few restaurants can accommodate your needs. Sometimes, food served in restaurants may even contain trace amounts of food you’re allergic to even if it’s not explicitly listed in their menu. 

If you’re one of those people who are allergic to a lot of things, then home cooking is perfect for you – because you have complete control of what goes into your food, you’re 100% sure that it contains nothing you’re allergic to. 

6. Better Food Safety

According to the CDC, there are more than 250 foodborne illnesses that we are at risk of contracting. While most restaurants are required by law to conform to sanitation standards, people continue to get sick because of what they ate outside. 

To minimize your chances of ever having a severe case of food poisoning, cooking at home lets you control the sanitation of which your food is prepared in. Of course, this is completely up to you – but it beats the uncertainty of eating at a place where you aren’t sure if the kitchen is clean or not.

7. You Learn More About Food

Cooking is an art in itself. It’s not just a measly, repetitive household task like cleaning or toilets or washing the dishes. While you may find hundreds of recipes to follow, cooking allows you to experiment and tweak your dishes according to your taste. It is also a skill that develops over time – no one is born a master chef. In addition, it allows you to impress a lot of people once you get really good at it!

With cooking, you also learn about the individual ingredients aside from the recipes you make. You get to appreciate every flavor, texture, and smell that an ingredient contributes to your dish. You’ll also become well-versed with the nutrition each ingredient provides – making you smarter with your food along the way. 

8. Better Mental Health

Not only will your physical health benefit from home cooking, but your mental health as well. 

Studies have found that cooking can improve mental health, and cooking ability has been associated with greater mental well-being, lower levels of self-reported depression, and better family connections. In fact, cooking interventions have been integrated in several mental health clinics and therapists’ offices due to its impressive effects on overall well-being.^[8] 

9. Better For The Planet

Lastly, home cooking is simply better for our environment. You may not see it, but dining establishments waste a lot of food as they often have to throw away unused and expired stock in compliance of safety protocols. 

Home cooking limits this waste, as you are more likely to consume only what you need. This will reduce your carbon emissions around the world. Supporting your local farmer’s market will also benefit your community as well! 

Conclusion

Home cooking is a practice that has slowly fell out of favor in the previous decades, as fast food and restaurants have become increasingly accessible for all. 

What not a lot of people realize is that home cooking is healthier, cheaper, environmentally friendly, and even better for your overall wellbeing. It will help you attain a healthier lifestyle as you learn more about what goes inside your body. 

If you’re a first time home chef, don’t be intimidated by the cooking experts you see on the internet. Cooking at home is supposed to be fun and relaxing, and soon enough you’ll enjoy experimenting with dishes yourself!

References

[1] Butler, N. (2019, April 1) What happens when you eat fast food? Retrieved on November 5, 2020 from https://www.medicalnewstoday.com/articles/324847

[2] Ellwood, P., Asher, M. I., García-Marcos, L., Williams, H., Keil, U., Robertson, C., … & ISAAC Phase III Study Group. (2013). Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and Allergies in Childhood (ISAAC) phase three. Thorax, 68(4), 351-360. http://dx.doi.org/10.1136/thoraxjnl-2012-202285

[3] Dale, A. (2018, January 15) This is Why You Should Avoid Eating too Much Junk Food. Retrieved on October 5, 2020 from https://www.labiotech.eu/medical/junk-food-immune-system/

[4] Bains, A., & Rashid, M. A. (2013). Junk food and heart disease: the missing tooth. Journal of the Royal Society of Medicine, 106(12), 472–473. https://doi.org/10.1177/0141076813512297

[5] Newcomer, L. (2014, December 16) Kitchen Confidential: The Health and Social Benefits of Home-Cooked Meals. Retrieved on November 5, 2020 from https://www.fix.com/blog/perks-of-home-cooked-meals/#Sources

[6] Best Health Magazine. (2019, July 16) 6 Restaurant Tricks That Make Meals Unhealthy. Retrieved on November 5, 2020 from https://www.besthealthmag.ca/best-eats/healthy-eating/6-restaurant-tricks-that-make-meals-unhealthy/

[7] Blisard, W. N., & Jolliffe, D. (2006). Let’s eat out: Americans weigh taste, convenience and nutrition (No. 19). US Department of Agriculture, Economic Research Service.

[8] Farmer, N., Touchton-Leonard, K., & Ross, A. (2018). Psychosocial Benefits of Cooking Interventions: A Systematic Review. Health education & behavior : the official publication of the Society for Public Health Education, 45(2), 167–180. https://doi.org/10.1177/1090198117736352