Diet and nutrition Archive

Buckwheat is a pyramid-shaped seed that’s used like a grain and featured in different forms in cuisines around the world. Buckwheat contains substances that may help improve blood vessel health and lower cholesterol.

Higher blood levels of omega-3 fatty acids—specifically, eicosapentaenoic acid (EPA) from fish and alpha-linolenic acid (ALA) from plants—may help lower the odds of a poor prognosis in the years following a heart attack. Fatty fish such as salmon and mackerel are good sources of EPA. Flaxseeds, chia seeds, and walnuts are good sources of ALA, which is also found in soybean and canola oil.

Sweeteners come in many varieties, including table sugar, honey, and maple syrup, high-fructose corn syrup and agave syrup. But regardless of type, from a biochemical and metabolic standpoint they are all virtually the same. Unfortunately, too much of any type is bad for one’s health.

The right diet may help reduce your risk of Alzheimer’s disease and other types of dementia. Eating foods included in the DASH and Mediterranean diets helps maintain brain health by keeping blood flowing efficiently and reducing the damaging effects of inflammation. Some good foods to add to your diet are fatty fish, berries, plant oils, nuts, and coffee.

Probiotics are good bacteria that keep the gut healthy and help fight infections and inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome. Fermented foods are the best sources of probiotics, such as yogurt, pickles, sauerkraut, and sourdough bread.

A study published by JAMA Network Open found that people taking vitamin D supplements were less likely to have a cancer that spread from the original tumor site to another part of their body or one that proved fatal. However, this risk reduction was only seen in people who were at a normal weight, not those who were overweight or obese. The study did not find that people who took vitamin D were less likely to develop cancer over all compared with those who did not.

For decades, high intake of fat was thought to cause weight gain, heart disease, and maybe even cancer. The solution? Go low-fat, which often meant consuming more carbs and more sugar. But nutritionists now suggest people actually need adequate amounts of "good" unsaturated fat, and less "bad" saturated fat, for optimal health. Following popular heart-healthy diets, like the Mediterranean and MIND diets, and making simple dietary changes can help people get adequate amounts of good fats.

Studies show that people who regularly adhere to the Mediterranean diet lower their risk of cardiovascular disease, many types of cancer, and cognitive decline with age. But it’s possible that this healthy diet can be made even healthier. New research suggests that making the diet "greener" by boosting amounts of dark green vegetables, green tea, and plant proteins high in the micronutrients known as polyphenols offers even greater benefits.

People should be cautious about weight-loss diets that restrict a specific category of food (such as carbohydrates, fats, or even animal products) without focusing on the overall quality of the foods. Diets with lots of ultra-processed foods or red meat may contribute to poor heart health. But people can lose weight on less-extreme versions of either low-carb or low-fat diets, as long as they focus mostly on unprocessed or minimally processed foods.

Some fermented foods contain probiotics, beneficial microorganisms that can live in your intestines. These microorganisms help you stay healthy, potentially improving your immune function and reducing damaging inflammation. Eating prebiotics—high-fiber foods that are a source of nutrition for these healthful microorganisms—is essential to help these beneficial microorganisms grow and thrive.