Anti-inflammatory diets Archive

People who ate healthy plant-based foods had a 10% reduction in stroke risk, compared with people who ate unhealthy plant-based foods, according to a Harvard study published online March 10, 2021, by the journal Neurology.

The healthiest fats for cooking and using on food come from plants. Plant oils consist mostly of unsaturated fat, which in limited amounts is good for the heart. One can enjoy a wide variety of plant oils, such as avocado, canola, corn, flaxseed, grapeseed, olive, peanut, rice bran, safflower, soybean, sunflower, and walnut oils. But high heat can break down plant oil molecules and reduce health benefits. The most fragile plant oils include extra-virgin olive oil and nut oils, such as walnut oil.

In the journals

Bleeding gums are a sign of gingivitis, an early stage of periodontal disease, but they may also signal low vitamin C in your diet, suggests a study published online Feb. 1, 2021, by Nutrition Reviews. Researchers examined 15 published studies involving 1,140 healthy people as well as data on 8,210 people from the CDC's Health and Nutrition Examination Survey. They found that low vitamin C levels in the bloodstream were associated with an increased risk for gum bleeding with gentle probing. The researchers also observed that increasing vitamin C intake may help resolve the problem.

Increased bleeding in general is one of the symptoms of scurvy, a disease caused by severe vitamin C deficiency. Scurvy, which often affected 18th-century sailors without access to fruits and vegetables, is rare today. Still, this new study sheds light on a potential cause of gum bleeding related to vitamin C levels that are only slightly low — not enough to cause scurvy.

The Chinese gooseberry — more commonly known as kiwifruit or simply kiwi — is a brown, fuzzy, egg-sized fruit with bright green flesh. You can sometimes find gold kiwis, which have yellow flesh, or kiwi berries, which are the size of a grape and have smooth, green skin. Sweet yet slightly tart, kiwi's flavor has been described as a cross between a strawberry and a banana with a hint of citrus.

One kiwi provides nearly all (about 80%) of an adult's daily vitamin C requirement. It's also a good source of fiber, potassium, and vitamin K.

Whether you're an exercise novice or a gym regular, these tips can help you get the most out of your workout.

When it comes to exercise, timing is everything — but not in the way we normally think about timing. What matters most is making the time to exercise regularly, not when it happens. That said, your personal experience and specific goals may influence what workout schedule works best for you.

"If you're just starting a physical activity routine, any time that you feel motivated and energized enough to exercise is the best time for you," says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. For some people, that's in the morning; for others, the afternoon works better. But if you can work out with a friend, choose a time that works best for both of you, she suggests. Teaming up with an exercise buddy is more enjoyable, and you can hold each other accountable.