# data[].attributes.attachment_link.readable_text
A new research study at the University of Chicago Medicine has found that when it comes to COVID-19, having vitamin D levels above those traditionally considered sufficient may lower the risk of infection, especially for Black people.

The study, published March 19 in JAMA Open Network, retrospectively examined the relationship between vitamin D levels and likelihood of testing positive for COVID-19. While levels of 30 ng/ml or more are usually considered "sufficient," the authors found that Black individuals who had levels of 30 to 40 ng/ml had a 2.64 times higher risk of testing positive for COVID-19 than people with levels of 40 ng/ml or greater. Statistically significant associations of vitamin D levels with COVID-19 risk were not found in white people. The study looked at data from over 3,000 patients at UChicago Medicine who had had their vitamin D levels tested within 14 days before a COVID-19 test.

The research team is now recruiting participants for two separate clinical trials testing the efficacy of vitamin D supplements for preventing COVID-19.

This research is an expansion of an earlier study showing that a vitamin D deficiency (less than 20 ng/ml) may raise the risk of testing positive for COVID-19. In the current study, those results were further supported, finding that individuals with a vitamin D deficiency had a 7.2% chance of testing positive for the virus. A separate study recently found that over 80% of patients diagnosed with COVID-19 were vitamin D deficient.

"These new results tell us that having vitamin D levels above those normally considered sufficient is associated with decreased risk of testing positive for COVID-19, at least in Black individuals," said David Meltzer, MD, PhD, Chief of Hospital Medicine at UChicago Medicine and lead author of the study. "This supports arguments for designing clinical trials that can test whether or not vitamin D may be a viable intervention to lower the risk of the disease, especially in persons of color."

Meltzer was inspired to investigate this topic after seeing an article in early 2020 that found people with vitamin D deficiency who had randomly been assigned to receive vitamin D supplementation had much lower rates of viral respiratory infections compared to those who did not receive supplementation. He decided to examine data being collected at UChicago Medicine on COVID-19 to determine the role that vitamin D levels might be playing.

"There's a lot of literature on vitamin D. Most of it has been focused on bone health, which is where the current standards for sufficient vitamin D levels come from," Meltzer explained. "But there's also some evidence that vitamin D might improve immune function and decrease inflammation. So far, the data has been relatively inconclusive. Based on these results, we think that earlier studies may have given doses that were too low to have much of an effect on the immune system, even if they were sufficient for bone health. It may be that different levels of vitamin D are adequate for different functions."

Vitamin D can be obtained through diet or supplements, or produced by the body in response to exposure of the skin to sunlight. Meltzer noted that most individuals, especially people with darker skin, have lower levels of vitamin D; roughly half of the world's population has levels below 30ng/ml. "Lifeguards, surfers, those are the kinds of folks who tend to have more than sufficient vitamin D levels," he said. "Most folks living in Chicago in the winter are going to have levels that are well below that."

While vitamin D supplements are relatively safe to take, excessive consumption of vitamin D supplements is associated with hypercalcemia, a condition in which calcium builds up in the blood stream and causes nausea, vomiting, weakness, and frequent urination. If left unchecked, it can further lead to bone pain and kidney stones.

"Currently, the adult recommended dietary allowance for vitamin D is 600 to 800 international units (IUs) per day," said Meltzer. "The National Academy of Medicine has said that taking up to 4,000 IUs per day is safe for the vast majority of people, and risk of hypercalcemia increases at levels over 10,000 IUs per day."

One of the challenges of this study is that it is currently difficult to determine exactly how vitamin D may be supporting immune function. "This is an observational study," said Meltzer. "We can see that there's an association between vitamin D levels and likelihood of a COVID-19 diagnosis, but we don't know exactly why that is, or whether these results are due to the vitamin D directly or other related biological factors."

Prompted by the evidence that people with vitamin D deficiency are more likely to test positive for COVID-19 and experience significant symptoms, a team at the University of Chicago and Rush University is conducting two studies to learn whether taking a daily vitamin D supplement can help prevent COVID-19 or decrease the severity of its symptoms.

# data[].attributes.attachment_link.keywords[]
vitamin d; vitamin; dietary supplements and minerals; vitamin e; vitamin a; vitamin b; vitamin c; cholesterol

# data[].attributes.attachment_link.title
High vitamin D levels may protect against COVID-19, especially for Black people, study suggests

# data[].attributes.attachment_link.description
A new research study at the University of Chicago Medicine has found that when it comes to COVID-19, having vitamin D levels above those traditionally considered sufficient may lower the risk of infection, especially for Black people. The study, published March 19 in JAMA Open Network, retrospectively examined the relationship between vitamin D levels and likelihood of testing positive for COVID-19.

# data[].attributes.attachment_link.readable_text
In a retrospective study of patients tested for COVID-19, researchers at the University of Chicago Medicine found an association between vitamin D deficiency and the likelihood of becoming infected with the coronavirus.

"Vitamin D is important to the function of the immune system and vitamin D supplements have previously been shown to lower the risk of viral respiratory tract infections," said David Meltzer, MD, PhD, Chief of Hospital Medicine at UChicago Medicine and lead author of the study. "Our statistical analysis suggests this may be true for the COVID-19 infection."

The research team looked at 489 UChicago Medicine patients whose vitamin D level was measured within a year before being tested for COVID-19. Patients who had vitamin D deficiency (< 20ng/ml) that was not treated were almost twice as likely to test positive for the COVID-19 coronavirus compared to patients who had sufficient levels of the vitamin.

The study, "Association of Vitamin D Status and Other Clinical Characteristics With COVID-19 Test Results," was published Sept. 3 in JAMA Network Open. Findings were previously reported on medRxiv, a preprint server for the health sciences.

Half of Americans are deficient in Vitamin D, with much higher rates seen in African Americans, Hispanics and individuals living in areas like Chicago where it is difficult to get enough sun exposure in winter.

"Understanding whether treating Vitamin D deficiency changes COVID-19 risk could be of great importance locally, nationally and globally," Meltzer said. "Vitamin D is inexpensive, generally very safe to take, and can be widely scaled."

Meltzer and his team emphasize the importance of experimental studies to determine whether vitamin D supplementation can reduce the risk, and potentially severity, of COVID-19. They also highlight the need for studies of what strategies for vitamin D supplementation may be most appropriate in specific populations. They have initiated several clinical trials at UChicago Medicine and with partners locally.

# data[].attributes.attachment_link.keywords[]
vitamin; vitamin d; vitamin e; vitamin a; dietary supplements and minerals; vitamin b; vitamin c; nutrition

# data[].attributes.attachment_link.title
Vitamin D deficiency may raise risk of getting COVID-19, study finds

# data[].attributes.attachment_link.description
In a retrospective study of patients tested for COVID-19, researchers at the University of Chicago Medicine found an association between vitamin D deficiency and the likelihood of becoming infected with the coronavirus.

# data[].attributes.attachment_link.readable_text
Evidence is rapidly growing showing vital relationships between both diet quality and potential nutritional deficiencies and mental health, a new international collaboration led by the University of Melbourne and Deakin University has revealed.

Published in The Lancet Psychiatry today, leading academics state that as with a range of medical conditions, psychiatry and public health should now recognise and embrace diet and nutrition as key determinants of mental health.

Lead author, Dr Jerome Sarris from the University of Melbourne and a member of the International Society for Nutritional Psychiatry Research (ISNPR), said psychiatry is at a critical stage, with the current medically-focused model having achieved only modest benefits in addressing the global burden of poor mental health.

"While the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a key factor in the high prevalence and incidence of mental disorders suggests that nutrition is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology," Dr Sarris said.

"In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health," he said.

Findings of the review revealed that in addition to dietary improvement, evidence now supports the contention that nutrient-based prescription has the potential to assist in the management of mental disorders at the individual and population level.

Studies show that many of these nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

"While we advocate for these to be consumed in the diet where possible, additional select prescription of these as nutraceuticals (nutrient supplements) may also be justified," Dr Sarris said.

Associate Professor Felice Jacka, a Principal Research Fellow from Deakin University and president of the ISNPR noted that many studies have shown associations between healthy dietary patterns and a reduced prevalence of and risk for depression and suicide across cultures and age groups.

"Maternal and early-life nutrition is also emerging as a factor in mental health outcomes in children, while severe deficiencies in some essential nutrients during critical developmental periods have long been implicated in the development of both depressive and psychotic disorders," she said.

A systematic review published in late 2014 has also confirmed a relationship between 'unhealthy' dietary patterns and poorer mental health in children and adolescents. Given the early age of onset for depression and anxiety, these data point to dietary improvement as a way of preventing the initial incidence of common mental disorders.

Dr Sarris, an executive member of the ISNPR, believes that it is time to advocate for a more integrative approach to psychiatry, with diet and nutrition as key elements.

"It is time for clinicians to consider diet and additional nutrients as part of the treating package to manage the enormous burden of mental ill health," he said.

# data[].attributes.attachment_link.keywords[]
mental health research; nutrition; chronic illness; diseases and conditions; mental health; nutrition research; depression; psychiatry

# data[].attributes.attachment_link.title
Diet, nutrition essential for mental health

# data[].attributes.attachment_link.description
Evidence is rapidly growing showing vital relationships between both diet quality and potential nutritional deficiencies and mental health, a new international collaboration led by the University of Melbourne and Deakin University has revealed.

# data[].attributes.attachment_link.keywords[]
eat these immune-boosting foods to prepare for winter - cnn

# data[].attributes.attachment_link.title
How to boost your immune system for winter with food

# data[].attributes.attachment_link.description
Use these expert tips on immune-boosting foods to help your body fight this winter's mix of colds, flu and Covid-19.

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
The nutrients you take in each day not only give you energy to carry out your activities but also provide biological and chemical molecules to support your health. Balancing your daily nutrients assures you have sufficient material to meet your needs but not so much it negatively impacts your well-being. Excessive nutrients can, over time, lead to unwanted weight gain, affect your metabolic processes and increase your risk of nutritional toxicities.

Maintaining your weight depends on both your food intake and your activity level. Taking in as many calories as you burn allows you to stay at your current weight, but, if you routinely consume more calories than you need, you will increase your body fat. Carbohydrates, proteins and fats all contribute calories to your diet, with carbs providing your primary fuel source. However, once your energy needs are met, excess carbohydrates can convert to fatty acids for storage in your adipose tissue. Your dietary proteins and fats supply amino acids and fatty acids to your body, and, once the requirements for these nutrients are met, the excess can also convert to fat tissue.

Excessive protein intake can impact several aspects of your metabolism. For example, consuming greater levels of this nutrient than your body needs can affect insulin sensitivity and potentially increase the risk of developing diabetes. High dietary protein is contraindicated if you have kidney disorders, and it may be associated with the onset of renal cancer. It may also cause calcium to be leached into your urine, affecting bone health, or predispose you to metabolic acidosis. In this condition, your body's protein synthesis decreases while protein breakdown accelerates.

Nutrients that do not supply calories to your diet can be dangerous if you take in too many of them. Fat-soluble vitamins are especially prone to causing adverse effects because you store them in your adipose tissue. Toxic levels of vitamin A, for example, can cause birth defects, while too much vitamin D can increase your blood level of calcium and eventually cause calcium deposits in your soft tissues. Minerals can also accumulate to toxic levels and cause problems. For instance, excess dietary calcium may lead to kidney stones, and it affects the absorption of phosphorus, iron, zinc and magnesium. High sodium intake can impact your cardiovascular system, too much copper can cause liver damage and excess manganese can result in neurotoxicity.

Water can be an overlooked nutrient, yet it is essential for your body to function properly. Although taking in too little water can cause dehydration and even life-threatening effects, overloading on water can be equally damaging. Hyponatremia is a condition in which your tissues are flooded with so much water it dilutes the sodium surrounding your cells. In its mild form it can cause headache, muscle cramps and fainting, but the condition can rapidly escalate, leading to seizures, brain damage and even death.

# data[].attributes.attachment_link.title
What Are the Dangers of Excessive Nutrients?

# data[].attributes.attachment_link.description
What Are the Dangers of Excessive Nutrients?. The nutrients you take in each day not only give you energy to carry out your activities but also provide biological and chemical molecules to support your health. Balancing your daily nutrients assures you have sufficient material to meet your needs but not so much it ...

# data[].attributes.body
Watch this

# data[].attributes.attachment_link.title
Micronutrition Pt 1 - Vitamins and Minerals

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
And what to do if you're missing key vitamins and minerals

Everyone knows that we need vitamins and minerals to keep our bodies healthy. But how do you know when you aren't meeting your body's needs?

"There are many telltale signs of vitamin and mineral deficiencies," says Patricia Graham, MD, an internal medicine specialist at Rush University Medical Center. "But the good news is that often, if you take steps to address the deficiency, the symptoms will either improve or go away altogether."

Here, Graham walks through six red-flag scenarios, and how you might reverse any deficiencies found.

1. Severe hair loss

While everyone loses about 100 strands of hair a day, suddenly finding clumps of hair on your pillow or in your shower drain merits a mention to your doctor. It could be a sign of bigger issues, such as low iron levels, which affects your energy, or thyroid disease, which could lead to sudden unexplained weight gain or weight loss.

"Always get that checked out," Graham says. "We will do a blood test to check your iron levels."

If your iron levels are low, you might also always feel cold, have headaches and feel dizzy often. If you have a thyroid disorder, it can make your muscles weak, your joints ache and your skin dry and pale.

Reversing iron deficiency

The good news is you can eliminate an iron deficiency with supplements. The recommended daily allowance (RDA) is 8 mg for men over 18 years old and 18 mg for women.

"It might take three to four months to remedy, but it is doable," Graham says. Be sure to also include iron-rich foods in your diet, such as spinach and beans.

2. Burning sensation in the feet or tongue

"If you're experiencing this, it should definitely sound an alarm," Graham says. Talk to your doctor, who will likely order a blood test to check your B12 levels. You almost might have issues with balance, constipation and dry skin.

B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. The vitamin is needed for a variety of systems, like your digestive tract, to work properly.

In addition, B12 deficiency can create mild cognitive impairment, so if you're experiencing any changes in memory, thinking or behavior, see your doctor. Over time, B12 deficiency can permanently damage your nervous system, traveling up the spine and into the brain.

Vegans take special note: Plant-based diets eliminate most foods (meat and dairy products) rich in B12, increasing the risk of deficiency. But you can get your daily dose from almond milk, nutritional yeast, and fortified soy and coconut milk.

"It can take a long time to become deficient in B12 - as long as three years to deplete the liver of this important vitamin," she says. "But over time, not having enough B12 can seriously damage vital functions and it must be addressed."

Raising your B12 level

Taking B12 supplements will bring back and maintain proper B12 levels. "The body does not create B12 on its own," Graham explains.

Healthy adults should take in 2.4 mg of B12 daily. For some, especially those with autoimmune diseases like pernicious anemia, B12 must be taken in shot form to help carry B12 directly to stomach cells.

Calcium regulates your heartbeat. So a deficiency could cause an arrhythmia, or irregular heartbeat, and even lead to chest pains.

3. Wounds are slow to heal

If you are diligent about brushing and flossing daily and your gums are still red, swollen and bleed, you might need to boost your vitamin C intake. Another sign might be that you bruise easily.

"Vitamin C is like a cement. It pulls the cells together and makes wounds heal," Graham says.

In fact, vitamin C has many powers, including serving as an anti-inflammatory and as an antioxidant to limit damage to cells.

Boosting vitamin C

First and foremost: If you smoke, take steps to quit. Among its many negative effects on your health, smoking limits your body's ability to absorb vitamin C.

Also, eat more fruits and vegetables high in vitamin C, including kiwi, red bell peppers and, of course, oranges. Healthy adults should get 60 mg of vitamin C each day.

4. Bone pain

If you are feeling pains in your bones, you might be deficient in vitamin D.

"If you're an adult and it feels like you're having growing pains - like you had as a kid - tell your doctor," Graham says.

Treating vitamin D deficiency

For adults, the RDA of vitamin D is 600 IU (800 IU for adults age 71 and older). Foods rich in vitamin D include salmon, herring, sardines, canned tuna, oysters, shrimp and mushrooms. Or, choose cow's milk, soy milk, orange juice, oatmeal and cereals that are fortified with vitamin D.

You can also get your daily dose by going out into the sunshine for 10 minutes without sunscreen (if you're going to be outdoors longer than that, make sure to put that sunscreen on to protect against potentially damaging UV rays).

For severe deficiencies, your doctor might prescribe a vitamin D supplement.

Unlike other vitamins and minerals, vitamin D levels are regularly tested in routine blood tests at your annual physical, so it's easy to identify deficiencies.

5. Irregular heartbeat

"Calcium regulates your heartbeat," Graham says. "So a deficiency could cause an arrhythmia, or irregular heartbeat, and even lead to chest pains."

Other signs you might not be getting enough calcium:

Twitches around your face and mouth. Calcium works with muscles to help them contract properly.

Muscle cramps. Without enough calcium, the muscles do not fully relax.

Fractures. Calcium is needed for strong bones. Without it, bone loss, or osteoporosis, can lead to more fractures.

How to get more calcium

Adults should receive 1,000 mg of calcium each day from food sources and supplements.

Calcium-rich foods include as salmon and sardines (both of which are also excellent sources of heart-healthy omega-3 fatty acids), broccoli and bok choi.

And, of course, dairy products - including skim milk, and nonfat or lowfat yogurt. Try swapping one daily sugary beverage (soda, juice, coffee concoctions, etc.) for an 8 oz. glass of milk. And keep a few yogurts in the fridge at home or work for midday snacks. You can also use the milk and yogurt to make homemade smoothies, with fresh or frozen berries.

6. Your night vision deteriorates

If you don't take in enough vitamin A, your night vision and the sharpness of your sight could deteriorate over time.

"A lack of vitamin A causes the cornea to become dry and that makes the eyes cloudy and can lead to vision loss," Graham says. "It can also damage your retina."

If you notice changes in your vision, schedule a visit with your ophthalmologist, who will examine the back of your eye.

Achieving an "A"

In addition to annual check-ups with your primary care doctor, see your eye doctor annually - and don't hesitate to go sooner if you start experiencing blurriness or trouble with your night vision.

Graham also recommends a diet rich in vitamin A, including milk, eggs, mangos, black-eyed peas, sweet potatoes and apricots. "You can also take supplements if your diet is not meeting your needs," she says. Aim for 900 mg of vitamin A each day if you're a man, 700 mg if you're a woman.

Simple blood tests can reveal your levels of vitamins and minerals. However, the routine blood work at your annual physical doesn't typically include most of these tests.

"Communicating your concerns with your primary care doctor is essential," Graham says. "That way, we can check out your issue and reverse the problems early on. Often the treatment for these deficiencies is fairly simple, so the key is identifying them."

# data[].attributes.attachment_link.description
Everyone knows that we need vitamins and minerals to keep our bodies healthy. But how do you know when you aren't meeting your body's needs? "There are many telltale signs of vitamin and mineral deficiencies," says Patricia Graham, MD, an internal medicine specialist at Rush University Medical Center.

# data[].attributes.body
read this

# data[].attributes.attachment_link.description
Minerals keep your bones strong, and your body in balance. Foods highest in minerals include nuts, dark leafy greens, beans, seeds, shellfish, fish, mushrooms, whole grains, low-fat dairy, beef and lamb, whole grains, avocados, cheese, dried fruits, and tofu.

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
More and more people are counting macros to lose weight, gain muscle, or change their body composition. IIFYM - or "if it fits your macro" - has become a go-to dieting strategy for many gym-goers. But what exactly is a macro? How is this form of dieting flexible?

Below I give a basic overview of macros and the pros/cons of counting macros. Rather look at a pretty infographic? Click here or keep scrolling down the page.

Defining Macros

Macro is short for the word macronutrient. Macronutrients are any substance that provides energy (calories) and are necessary for important bodily functions. There are micronutrients too - vitamins, minerals, etc. Micronutrients are important to your health and necessary for certain bodily functions, however, they do not provide energy like macronutrients.

There are four main types of macronutrients:

Carbohydrates

(aka carbs)

* Main source for energy
* Without enough carbs, the body will use protein and/or fat for energy
* Fiber (a type of carb) is important for your digestive health

Protein

* Important for tissue repair, maintenance, & growth
* Also aids many other functions like blood clotting & hormone regulation

Fats

* Allows your body to absorb fat-soluble vitamins (A,D,E, K)Important for the brain & nervous system
*
* Help you to stay warm

Alcohol

* Technically a macronutrient because it has calories
* Not involved in any vital functions though... so most people don't include it when they discuss macronutrients

Counting Macros

People who count macros try to hit a recommended daily amount of protein, carbs, and fat based on their height, weight, gender, activity level, & goals. Just like calorie counting, your overall need is based on your TDEE (total daily energy expenditure) adjusted to your goals (losing, maintaining, or gaining weight).

However, instead of just stopping at the amount of calories you need, you calculate how much you need of each macronutrient. Most people begin by figuring how many grams of protein they need, then use the remaining calories to determine how much fat and carbs they should get. This method ensures people are getting adequate amounts of each macronutrient; it's especially useful to make sure you're getting enough protein to maintain lean muscle while trying to lose weight.

Pros of Counting Macros

* Allows for more flexibility than "clean eating"
* Ensures you are getting adequate amounts of each macronutrient
* Can be effective for fat loss and muscle gain

Cons of Counting Macros

* Requires careful measurement of all food
* Time consuming & possibly triggering
* Difficult to maintain while traveling and/or eating out
And now for all of that summed up in a fun macros infographic:

# data[].attributes.attachment_link.title
Understanding Macros Infographic - Powerfully You

# data[].attributes.attachment_link.description
More and more people are counting macros to lose weight, gain muscle, or change their body composition. IIFYM - or "if it fits your macro" - has become a go-to dieting strategy for many gym-goers. But what exactly is a macro? How is this form of dieting flexible?

# data[].attributes.headline
Best Sources of Vitamins...from real food

# data[].attributes.subject
Best Sources of Vitamins...from real food

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
Image: iStock

Vitamin and mineral supplements from a bottle simply can't match all the biologically active compounds teeming in a well-stocked pantry.

By focusing on the big picture, it's easy to get plenty of the vitamins, minerals, and other micronutrients you need to keep you healthy and prevent disease. Here are some tips.

Fiber. It's the part of plant foods that we can't digest. Eating foods high in fiber helps reduce total and LDL ("bad") cholesterol, improve blood sugar control, and prevent constipation. High-fiber foods also help with weight loss by making you feel full.

There are lots of high-fiber foods to choose from:

Vitamins and minerals. Vitamins are organic substances found in plants and animals. Minerals are inorganic elements from the earth (soil and water). Both are essential for normal growth and optimal health.

Here's a list of vitamins and minerals that are crucial for good health, plus the best food sources of each:

iron - meat, poultry, fish, and beans

vitamin A - carrots, sweet potatoes, spinach, kale

vitamin B₁₂ - meat, poultry, fish

vitamin E - nuts, seeds, vegetable oils

Phytochemicals. Phytochemicals are chemicals made by plants. They are not essential to life, but they do have a positive effect on health. Diets rich in phytochemicals have been associated with a lower risk of chronic diseases, such as cancer and heart disease. They are found in fruits, vegetables, beans, and grains.

The following is a list of key phytochemicals, plus the best food sources of each.

flavonoids - blueberries, raspberries, strawberries, blackberries

carotenoids - orange vegetables such as carrots, sweet potatoes, and winter squash

lycopene - tomatoes

isoflavones - soy foods, such as soybeans (or edamame)

resveratrol - red grapes

catechins - teas

Be creative
Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew is one way to get an extra serving of vegetables. Dip vegetables into hummus or another bean spread, some spiced yogurt, or even a bit of ranch dressing. Slather peanut butter on a banana or slices of apple. Try mashed avocado as a dip with diced tomatoes and onions, or as a sandwich spread, topped with spinach leaves, tomatoes, and a slice of cheese.

To learn more ways to ensure that you get the vitamins and minerals your body needs, buy Making Sense of Vitamins and Minerals, a Special Health Report from Harvard Medical School.

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

# data[].attributes.attachment_link.title
Best source of vitamins? Your plate, not your medicine cabinet - Harvard Health

# data[].attributes.attachment_link.description
Vitamin and mineral supplements from a bottle simply can't match all the biologically active compounds teeming in a well-stocked pantry. By focusing on the big picture, it's easy to get plenty of the vitamins, minerals, and other micronutrients you n...

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
Eating Healthy for Your Age Aging Well Navigating Insurance and Medications as You Age

Half of all American adults-including 70 percent of those age 65 and older-take a multivitamin or another vitamin or mineral supplement regularly. The total price tag exceeds $12 billion per year-money that Johns Hopkins nutrition experts say might be better spent on nutrient-packed foods like fruit, vegetables, whole grains and low-fat dairy products.

In an editorial in the journal Annals of Internal Medicine titled "Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements," Johns Hopkins researchers reviewed evidence about supplements, including three very recent studies:

An analysis of research involving 450,000 people, which found that multivitamins did not reduce risk for heart disease or cancer.

A study that tracked the mental functioning and multivitamin use of 5,947 men for 12 years found that multivitamins did not reduce risk for mental declines such as memory loss or slowed-down thinking.

A study of 1,708 heart attack survivors who took a high-dose multivitamin or placebo for up to 55 months. Rates of later heart attacks, heart surgeries and deaths were similar in the two groups.

Will a Daily Vitamin Help Keep Your Heart Healthy?

The Vitamin Verdict

The researchers concluded that multivitamins don't reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses.

"Pills are not a shortcut to better health and the prevention of chronic diseases," says Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. "Other nutrition recommendations have much stronger evidence of benefits-eating a healthy diet, maintaining a healthy weight, and reducing the amount of saturated fat, trans fat, sodium and sugar you eat."

The exception is supplemental folic acid for women of child-bearing potential, Appel says. "Folic acid prevents neural tube defects in babies when women take it before and during early pregnancy. That's why multivitamins are recommended for young women." The Centers for Disease Control and Prevention recommends that all women of reproductive age get 400 micrograms of folic acid daily. The amount of iron in a multivitamin may also be beneficial for women of child-bearing potential, Appel adds.

"I don't recommend other supplements," Appel says. "If you follow a healthy diet, you can get all of the vitamins and minerals you need from food."

What the Experts Do Healthy Food Instead of Supplements

Definitions

Whole grains: Grains such as whole wheat, brown rice and barley still have their fiber-rich outer shell, called the bran, and inner germ. It provides vitamins, minerals and good fats. Choosing whole grain side dishes, cereals, breads and more may lower the risk for heart disease, type 2 diabetes and cancer and improve digestion, too.

Saturated fat: A type of fat found in abundance in butter, whole milk, ice cream, full-fat cheese, fatty meats, poultry skin, and palm and coconut oils. Saturated fat raises levels of heart-threatening LDL cholesterol in your bloodstream. It can also interfere with your body's ability to absorb blood sugar easily. Limiting saturated fat can help control your risk for heart disease.

Omega-3 fatty acids (oh-may-ga three fah-tee a-sids): Healthy polyunsaturated fats that the body uses to build brain-cell membranes. They're considered essential fats because our body needs them but can't make them on its own; we must take them in through food or supplements. A diet rich in omega-3s-found in fatty fish, like salmon, tuna and mackerel, as well as in walnuts, flaxseed and canola oil-and low in saturated fats may help protect against heart disease, stroke, cancer and inflammatory bowel disease.

Sign Up for Our Free Newsletter

# data[].attributes.attachment_link.title
Is There Really Any Benefit to Multivitamins?

# data[].attributes.attachment_link.description
A recent look at multivitamins by Johns Hopkins researchers shows that there's no proof of benefit. Find out the one supplement deemed beneficial-and how others failed.

# data[].attributes.headline
19.3% Native Hawaiian HS students are obese

# data[].attributes.subject
19.3% Native Hawaiian HS students are obese

# data[].attributes.body
Read this

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
Page ID

304

1. What is in Food?

2. Macronutrients

3. Carbohydrates

4. Lipids

5. Proteins

6. Water

7. Alcohol (not a nutrient)

8. Micronutrients

9. Minerals

10. Vitamins

11. Food Energy

12. Food Quality: Nutrient Density compared to Calorie Density

13. Key Takeaways

14. Discussion Starters

Learning Objective

Define the word "nutrient" and identify the six classes of nutrients essential for health.

List the three main energy (Calorie) yielding nutrients and how many Calories each of these nutrients provide.

What is in Food?

Your "diet" is defined as the foods you choose to eat. The diet of most people contains a variety of foods: nuts, seeds, leafy green vegetables and more! The foods we eat contain nutrients. Nutrients are substances required by the body to perform its basic functions. Nutrients must be obtained from diet, since the human body does not synthesize them, or does not synthesize them in large enough amounts for human health. Nutrients are used for many body functions such as: growing, moving your muscles, repairing tissues and much more! There are six classes of essential nutrients required for the body to function and maintain overall health. These six classes of essential nutrients are: carbohydrates, lipids (fats), proteins, water, vitamins, and minerals. Foods also contain non-nutrients. Some non-nutrients appear to be very important for human health, like fiber and antioxidants, some non-nutrients may be harmful to human health such as: preservatives, colorings, flavorings and pesticide residues.

Figure \(\PageIndex{1}\): The Six Classes of Nutrients. Source: http://www.chemistry.wustl.edu/~edud.../vitamins.html.

Macronutrients

Nutrients that are needed in large amounts are called macronutrients. There are three major classes of macronutrients: carbohydrates, lipids, and proteins. All three of these nutrients are needed in relatively large amounts AND they contain Calories (note the capital C which indicates kilocalories) which can be "burned" in your body to create energy for your body cells. The energy from these macronutrients comes from their chemical bonds. This chemical energy is converted into cellular energy that is then utilized to perform work, allowing our bodies to conduct their basic functions. A unit of measurement of food energy is the Calorie. The next time you are eating a packaged food, look on the "Nutrition Facts" panel to find out how many Calories you getting when you eat one serving of that food. Water is also a macronutrient in the sense that you require a large amount of it, but unlike the other macronutrients it does not yield calories. One other possible component of the diet that can provide Calories is alcohol though it is generally NOT considered to be a nutrient. Alcohol (in the form of ethanol) provides about 7 Calories per gram.

Figure \(\PageIndex{2}\): The Macronutrients: Carbohydrates, Lipids, Protein, and Water

Carbohydrates

When you eat a food that contains carbohydrate, like bread for example, you will be receiving approximately 4 Calories for every gram of carbohydrate you eat. Carbohydrates are molecules composed of carbon, hydrogen, and oxygen. The major food sources of carbohydrates are grains, milk, fruits, and starchy vegetables like potatoes. Non-starchy vegetables also contain carbohydrates, but in lesser quantities. Carbohydrates are broadly classified into two forms based on their chemical structure: fast-releasing carbohydrates, often called "simple sugars", and slow-releasing carbohydrates, often called "complex carbohydrates".

Fast-releasing carbohydrates consist of one or two basic sugar units. They are sometimes called "simple sugars" because their chemical structure is fairly simple with only one or two sugar units. If the carbohydrate has one sugar unit we call it a "monosaccharide". Mono means one and saccharide means sugar. Examples of monosaccharides you have heard of are: Glucose (the sugar that is in your blood); Fructose (a sugar commonly found in fruit); and Galactose (a sugar that is found as part of milk sugar). If the carbohydrate has two sugar units we call it a "disaccharide". Di means two and saccharide means sugar. Examples of disaccharides you may be familiar with are: sucrose (table sugar); lactose (milk sugar) and maltose (malt sugar). Sucrose is made of a Glucose linked together with a Fructose. Lactose is made of Glucose linked together with Galactose. Maltose is made of two Glucose molecules bonded together. In order to digest a disaccharide, your body has to break the two sugars apart. We will talk more about this when we discuss lactose intolerance!

Slow-releasing carbohydrates are long chains of simple sugars (polysaccharides) that can be branched or unbranched. Some polysaccharides that you have probably heard of are starch and fiber. During digestion, the body does its best to break down all slow-releasing carbohydrates like starch to simple sugars, mostly glucose. Glucose is then transported to all our cells where it is stored, used to make energy, or used to build macromolecules. Fiber is also a slow-releasing carbohydrate, but it cannot be broken down in the human body and passes through the digestive tract undigested unless the bacteria that live in the large intestine break it down for us.

One gram of carbohydrates yields four Calories of energy for the cells in the body to perform work. In addition to providing energy and serving as building blocks for bigger macromolecules, carbohydrates are essential for proper functioning of the nervous system, heart, and kidneys. As mentioned, glucose can be stored in the body for future use. In humans, the storage molecule of carbohydrates is called glycogen and in plants it is known as starches. Glycogen and starches are slow-releasing carbohydrates.

Lipids

Lipids are also a family of molecules composed of carbon, hydrogen, and oxygen, but unlike carbohydrates, they are insoluble in water. Lipids are found predominately in butter, oils, meats, dairy products, nuts, and seeds, and in many processed foods. The three main types of lipids are triglycerides (triacylglycerols), phospholipids, and sterols. The main job of lipids is to store energy. Lipids provide more energy per gram than carbohydrates (nine Calories per gram of lipids versus four Calories per gram of carbohydrates). In addition to energy storage, lipids serve as cell membranes, surround and protect organs, aid in temperature regulation, and regulate many other functions in the body.

Proteins

Proteins are macromolecules composed of chains of subunits called amino acids. Amino acids are simple subunits composed of carbon, oxygen, hydrogen, and nitrogen. The food sources of proteins are meats, dairy products, seafood, and a variety of different plant-based foods, most notably soy. The word protein comes from a Greek word meaning "of primary importance," which is an apt description of these macronutrients; they are also known colloquially as the "workhorses" of life. Proteins provide four Calories of energy per gram; however providing energy is not protein's most important function. Proteins provide structure to bones, muscles and skin, and play a role in conducting most of the chemical reactions that take place in the body. Scientists estimate that greater than one-hundred thousand different proteins exist within the human body.

Water

There is one other nutrient that we must have in large quantities: water. Water does not contain carbon, but is composed of two hydrogens and one oxygen per molecule of water. Water does not provide any Calories. More than 60 percent of your total body weight is water. Without it, nothing could be transported in or out of the body, chemical reactions would not occur, organs would not be cushioned, and body temperature would fluctuate widely. On average, an adult consumes just over two liters of water per day from food and drink. According to the "rule of threes," a generalization supported by survival experts, a person can survive three minutes without oxygen, three days without water, and three weeks without food. Since water is so critical for life's basic processes, the amount of water input and output is supremely important, a topic we will explore in detail in Chapter 7.

Alcohol (not a nutrient)

Alcoholic drinks are a source of Calories even though they are generally not considered nutrients. Alcohol itself provides approximately 7 Calories for every gram consumed. In addition to alcohol, many alcoholic drinks contain carbohydrate as well.

Micronutrients

Micronutrients are nutrients required by the body in lesser amounts, but are still essential for carrying out bodily functions. Micronutrients include all the essential minerals and vitamins. There are sixteen essential minerals and thirteen vitamins (Tables \(\PageIndex{1}\) and \(\PageIndex{2}\) for a complete list and their major functions). In contrast to carbohydrates, lipids, and proteins, micronutrients do not contain Calories. This is often confusing because most people have heard how tired a person will feel if they are low in a micronutrient such as Iron. The tiredness can be explained by the fact that, micronutrients assist in the process of making energy by being part of enzymes (i.e., coenzymes). Enzymes catalyze chemical reactions in the body and are involved in many aspects of body functions from producing energy, to digesting nutrients, to building macromolecules. Micronutrients play many roles in the body.

Minerals

Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need. Trace minerals, such as molybdenum, selenium, zinc, iron, and iodine, are only required in a few milligrams or less and macrominerals, such as calcium, magnesium, potassium, sodium, and phosphorus, are required in hundreds of milligrams. Many minerals are critical for enzyme function, others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contract and relax muscles, and protect against harmful free radicals.

Minerals

Major Functions

Macro

Trace

Vitamins

The thirteen vitamins are categorized as either water-soluble or fat-soluble. The water-soluble vitamins are vitamin C and all the B vitamins, which include thiamine, riboflavin, niacin, pantothenic acid, pyroxidine, biotin, folate and cobalamin. The fat-soluble vitamins are A, D, E, and K. Vitamins are required to perform many functions in the body such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function.

Vitamins

Major Functions

Water-soluble

Biotin

Coenzyme

Folate

Coenzyme, essential for growth

C

Collagen synthesis, antioxidant

Fat-soluble

A

Vision, reproduction, immune system function

D

Bone and teeth health maintenance, immune system function

E

Antioxidant, cell membrane protection

K

Bone and teeth health maintenance, blood clotting

Vitamin deficiencies can cause severe health problems. For example, a deficiency in niacin causes a disease called pellagra, which was common in the early twentieth century in some parts of America. The common signs and symptoms of pellagra are known as the "4D's-diarrhea, dermatitis, dementia, and death." Until scientists found out that better diets relieved the signs and symptoms of pellagra, many people with the disease ended up in insane asylums awaiting death (Video \(\PageIndex{1}\)). Other vitamins were also found to prevent certain disorders and diseases such as scurvy (vitamin C), night blindness (vitamin A), and rickets (vitamin D).

Food Energy

Though this is only Chapter 1, you have already seen the words "Calories" and "Energy" used several times. In everyday life you have probably heard people talk about how many Calories they burned on the treadmill or how many Calories are listed on a bag of chips. Calories, are a measure of energy. It takes quite a lot of Calories (energy) to keep us alive. Even if a person is in a coma, they still burn approximately 1000 Calories of energy in order for: their heart to beat, their blood to circulate, their lungs to breathe, etc... We burn even more calories when we exercise. The carbohydrates, fats and proteins we eat and drink provide calories for us (and alcohol as well if we choose to consume it). Sometimes people refer to these nutrients as "energy yielding". As you read above, carbohydrates provide 4 Calories for every gram we consume; proteins provide 4 Calories for every gram we consume; fats provide 9 Calories for every gram we consume and alcohol provides 7 Calories of energy for every gram we consume. Vitamins, minerals and water do not provide any calories, even though they are still essential nutrients.

Food Quality: Nutrient Density compared to Calorie Density

One way to think about the quality of your food is to consider how many nutrients you receive from a serving of that food compared to the number of Calories you receive from one serving of the food. For example, a candy bar gives you quite a few Calories but not very many of the essential nutrients. We would say that the candy bar has Calorie density but low Nutrient density. An apple on the other hand, has quite a few essential nutrients but not very many Calories. We would say that the apple has high Nutrient density but low Calorie density.

Please watch the following Ted Ed video called "What is a Calorie" which will describe in more detail what a Calorie is and why you may want to know how many Calories you are consuming compared to how many you are burning each day.

One measurement of food quality is the amount of nutrients it contains relative to the amount of energy (Calories) it provides. High-quality foods are nutrient dense, meaning they contain lots of the nutrients relative to the amount of Calories they provide. Nutrient-dense foods are the opposite of "empty-calorie" foods such as carbonated sugary soft drinks, which provide many calories and very little, if any, other nutrients. Food quality is additionally associated with its taste, texture, appearance, microbial content, and how much consumers like it.

Food: A Better Source of Nutrients

It is better to get all your micronutrients from the foods you eat as opposed to from supplements. Supplements contain only what is listed on the label, but foods contain many more macronutrients, micronutrients, and other chemicals, like antioxidants that benefit health. While vitamins, multivitamins, and supplements are a $20 billion industry in this country and more than 50 percent of Americans purchase and use them daily, there is no consistent evidence that they are better than food in promoting health and preventing disease. Dr. Marian Neuhouser, associate of the Fred Hutchinson Cancer Research Center in Seattle, says that "...scientific data are lacking on the long-term health benefits of supplements. To our surprise, we found that multivitamins did not lower the risk of the most common cancers and also had no impact on heart disease. "

Key Takeaways

Foods contain nutrients that are essential for our bodies to function.

Four of the classes of nutrients required for bodily function are needed in large amounts. They are carbohydrates, lipids, proteins, and water, and are referred to as macronutrients.

Two of the classes of nutrients are needed in lesser amounts, but are still essential for bodily function. They are vitamins and minerals.

One measurement of food quality is the amount of essential nutrients a food contains relative to the amount of energy it has (nutrient density).

Discussion Starters

1. Make a list of some of your favorite foods and visit the "What's In the Foods You Eat?" search tool provided by the USDA. What are some of the nutrients found in your favorite foods? http://www.ars.usda.gov/Services/docs.htm?docid=17032

2. Have a discussion in class on the "progression of science" and its significance to human health as depicted in the video on pellagra (Video \(\PageIndex{1}\).

Back to top

There are no recommended articles.

# data[].attributes.attachment_link.description
Page ID 304 What is in Food? Macronutrients Carbohydrates Lipids Proteins Water Alcohol (not a nutrient) Micronutrients Minerals Vitamins Food Energy Food Quality: Nutrient Density compared to Calorie Density Key Takeaways Discussion Starters Learning Objective Define the word "nutrient" and identify the six classes of nutrients essential for health.

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
About half of Americans routinely take dietary supplements, the most common being multivitamin and multimineral supplements. This report explains the different types of studies used to assess the benefits and safety profiles of various nutrients. It also includes the recommended minimum and maximum amounts of the vitamins and minerals you should consume, as well as good food sources of each.

It's easy to go online and look up the RDA for every vitamin and mineral based on your age and gender. But how much of each of these nutrients are you actually getting from the foods you eat every day - and do they meet your RDA?

There are several ways to approach this question. One is the relaxed way - that is, not worrying too much about the details and focusing instead on the big picture: eating a balanced diet that contains a variety of colorful fruits and vegetables, whole grains, beans, nuts, dairy products, seafood, lean meats, and poultry. When choosing what to eat, emphasize nutrient-dense foods, which are packed with vitamins and minerals and have relatively few calories.

Some nutrient-dense foods

Avocados

Chard, collard greens, kale, mustard greens, spinach

Bell peppers

Brussels sprouts

Mushrooms (crimini and shiitake)

Potatoes (white or sweet)

Cantaloupe, papaya, raspberries, strawberries

Yogurt

Eggs

Seeds (flax, pumpkin, sesame, sunflower)

Beans (garbanzo, kidney, navy, pinto)

Lentils, peas

Almonds, cashews, peanuts

Barley, oats, quinoa, brown rice

Salmon, halibut, cod, scallops, shrimp, tuna

Lean beef, lamb, venison

Chicken, turkey

Making healthful food choices

Some essential nutrients are packed into every food group, and certain foods - such as flour, cereal, and salt - are fortified with specific nutrients as well. Vitamin and mineral supplements from a bottle cannot encompass all the biologically active compounds teeming in a well-stocked pantry. A simple apple or piece of broccoli could have plenty of nutrients besides vitamins and minerals that might interact to improve your health. For example, broccoli contains isothiocyanates, which may have anti-tumor properties.

It also pays to remember a few other helpful pieces of advice:

Limit liquid sugars. Liquid sugars, which are found in soft drinks, sports drinks, iced teas, and sweetened waters, have no benefits for health and are clearly linked to higher risk of obesity, diabetes, and perhaps heart disease. There is no reason to include these in your diet. Skip the sugary drinks and have some unsweetened tea or sparkling water instead.

Minimize refined carbohydrates. Highly processed wheat, rice, and other grains have the same effects in the body as table sugar. So minimize your intake of white bread, French fries, most breakfast cereals, and most high-carbohydrate packaged and processed foods, such as pretzels and chips. Instead, choose whole grains, high-fiber breakfast cereals, brown rice, steel-cut oats, and fruits and vegetables.

Choose healthy fats. Fish, nuts, and vegetable oils contain healthy monounsaturated and polyunsaturated fats, which help lower heart disease risk. Eat these foods regularly and in moderation. Don't get caught up in the "low-fat" craze (for example, low-fat salad dressing) as you will be limiting your intake of these good fats and will likely instead be eating a diet high in refined carbohydrates. Limit saturated fat and cholesterol, and especially avoid eating trans fat, found in partially hydrogenated vegetable oils.

Don't forget fiber. Eat plenty of foods that contain dietary fiber (the edible, indigestible parts of plant foods). Good sources include fruits, vegetables, whole grains, nuts, and dark chocolate. Fiber from grains helps lower the risk of heart disease. Your daily fiber goal depends on your age and sex, as follows:

men ages 50 or younger: 38 grams

men over 50: 30 grams

women ages 50 or younger: 25 grams

women over 50: 21 grams.

Balance energy intake and output. The energy you take in should equal the energy you use. That means if you are sedentary and 5 feet 4 inches tall, you need far fewer calories to remain at your current weight than an active person who is 6 feet tall.

Focus on fruits and vegetables

Set a goal. Start by eating one extra fruit or vegetable a day. When you're used to that, add another and keep going. For example, add fruit to your breakfast cereal every morning. Then try eating a piece of fruit for an after-lunch snack. Next, add at least one vegetable to your dinner plate.

Be sneaky. Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew is one way to get an extra serving of vegetables.

Try something new. It's easy to get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple, or some of the more exotic choices now found in many grocery stores.

Start off right. Ditch your morning donut for an omelet with onions, peppers, and mushrooms. Top it with some salsa to wake up your palate. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.

Drink up. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar. You can also make your own vegetable juice with a blender or juicer.

Give them the heat treatment. Roasting vegetables is easy and brings out new flavors. Cut up onions, carrots, zucchini, asparagus, turnips - whatever you have on hand - coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled vegetables as a side dish, put them on sandwiches, or add them to salads.

Let someone else do the work. If peeling, cutting, and chopping aren't your thing, food companies and grocers offer an ever-expanding selection of prepared produce, from ready-made salads to frozen stir-fry mixes and take-along sliced apples and dip.

Improve on nature. Don't hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. Most grocers carry several spice blends made specifically for vegetables. Even a dash of grated Parmesan cheese can liven up the blandest green beans.

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

# data[].attributes.attachment_link.title
Are you getting essential nutrients from your diet? - Harvard Health

# data[].attributes.attachment_link.description
About half of Americans routinely take dietary supplements, the most common being multivitamin and multimineral supplements. This report explains the different types of studies used to assess the benefits and safety profiles of various nutrients. It also includes the recommended minimum and maximum amounts of the vitamins and minerals you should consume, as well as good food sources of each.

# data[].attributes.attachment_link.readable_text
By Elizabeth Leppart, MS, LN
September 1, 2020

Keeping our immune systems strong has never been more top of mind. As much as we try to live a healthy lifestyle (opting for real foods instead of processed, getting enough sleep, and finding outlets for our stress), we realize outside factors that stress our immune systems are simply unavoidable.

Chances are, when you think of ways to boost immunity, vitamin C may come to mind. Vitamin C is a well-known first line of defense. When our immune systems need a little extra support, adding a vitamin C supplement may be helpful.

The highest levels of vitamin C in the body are found in our white blood cells, which are the cells of our immune system that help fight disease and infection. These cells use vitamin C to fight infection when our immunity is compromised, depleting the levels in our body. This is why it's important to provide ourselves with a continuous supply (more on this below). Supplementing with a modest amount (100-200mg) of vitamin C can prevent infection, but a higher dose is needed to lessen the severity and duration of an infection. (1) Certain populations tend to need a higher amount of vitamin C intake to reach adequate levels. Those populations include smokers, lactating women, and people who exercise heavily or are under high amounts of stress. (2)

A word to the wise, all vitamin C supplements on the market are not equal. It's critical that the vitamin is made of quality ingredients and is actually absorbable in your body.

Here are four important reasons NutriKey's Complete C 1000, is a great choice:

It's highly absorbable, more so than the average vitamin C supplement.

It's easy on the stomach (buffered to prevent stomach upset).

Clients have reported that they are able to take higher amounts of our vitamin C without the side effects commonly associated with plain ascorbic acid like above-mentioned stomach irritation and loose stools.

It's on sale! Complete C 1000 is 15% off all the month of September.

How Much Vitamin C To Take and When

The goal is to keep our immune systems going strong all day, so the amount and timing of a vitamin C supplement are very important. During normal times 1,000 milligrams of vitamin C daily might suffice to start, but because of the pandemic, taking a higher amount of 4,000 to 6,000 milligrams spread throughout the day may be helpful.

It's important to spread vitamin C supplements throughout the day versus all at once to provide continuous support to our immune systems. Vitamin C is a water-soluble vitamin, meaning it is not stored in the body and any excess is excreted and not stored. But a continuous supply spread throughout the day alleviates this issue.

For the month of September, take advantage of Complete C-1000 at 15% off and enjoy the relief that comes with doing all you can to support your body during such trying times.

Resources:

(1) Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

(2) Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington (DC): National Academies Press (US); 2000. 5, Vitamin C. Available from: https://www.ncbi.nlm.nih.gov/books/NBK225480/

# data[].attributes.attachment_link.description
By Elizabeth Leppart, MS, LN September 1, 2020 Keeping our immune systems strong has never been more top of mind. As much as we try to live a healthy lifestyle (opting for real foods instead of processed, getting enough sleep, and finding outlets for our stress), we realize outside factors that stress our immune systems are simply unavoidable.

# data[].attributes.body
Read this

# data[].attributes.attachment_link.readable_text
By Britni Vincent, RD, LD
March 15, 2019

Protein bars have become very popular. When you go to the store there is now an entire wall filled with them. It's a bit overwhelming, and I'm sure many of you have thought, "How do I know which one is actually healthy for me?" The reality is that many of them (such as Atkin's bars and Cliff bars) are full of sugar and other undesirable ingredients, but are marketed as a great "healthy" option. We'd suggest you think of them as basically a candy bar.

That said, there are good options! If you can find a high quality protein bar with the criteria below, it can be a good emergency snack or handy option when traveling.

Nutrition Facts

Protein: at least 7 grams per bar

Carbohydrate: less than 30 grams per bar

Sugar: less than 18 grams per bar (Limit the amount of added sugar. Natural sugar coming from dates or fruit is better. Less than 12 grams is optimal for many people.)

Fat: at least 8 grams per bar

Protein

Look for: quality proteins like whey (unless you have a severe dairy sensitivity), beef, egg white, meat, pea and rice protein.

Avoid: soy. Be warned, when a product that is not typically high in protein advertises that is has high amounts of protein, it likely contains soy. Soy protein is a cheap protein source, and one we don't recommend; listen to more about that here.

Sweetener

Look for: stevia, monk fruit extract, honey, organic cane sugar, organic cane syrup, brown rice syrup and *sugar alcohols (anything ending in an -itol, ie: xylitol, eyrithritol) *Sugar alcohols can create digestive symptoms such as: gas, diarrhea and cramping in some individuals. They should be avoided for those individuals.

Avoid: artificial sweeteners (aspartame, sucralose, acesulfame potassium) and high fructose corn syrup.

Fat

Look for: coconut oil, MCT oil, nuts, seeds and nut butter.

Avoid: refined oils (canola, soybean, corn and vegetable).

Lastly, if you're gluten sensitive please make sure the packaging says gluten-free before purchasing. Additionally, if you're sensitive to dairy you may still tolerate whey as the protein source. If you don't tolerate whey, bars that have beef, egg white, pea, rice or meat as its protein source would all be good alternatives.

Our Options

Protein bars come in handy in a pinch, but not all protein bars are created equal. Here are some examples of the bars we stock to fit our criteria, listed above.

(dairy free & gluten free)

Sweetener: brown sugar, cranberries & apple juice concentrate

Protein: bison & uncured bacon

Macronutrient breakdown: 7 g protein, 8 g fat, 8 g carbohydrate (6 g sugar)

: Coconut Almond (dairy free & gluten free, but is made in a facility that processes wheat)

Sweetener: glycerine

Protein: rice & pea

Macronutrient breakdown: 7 g protein, 9 g fat, 28 g carbohydrate (13 g sugar alcohol* & 3 g sugar)

(gluten and dairy free)

Sweetener: dates & blueberries

Protein: egg white

Macronutrient breakdown: 12 g protein, 7 g fat, 24 g carbohydrate (15 g sugar)

Happy snacking!
Whew, that's a lot of information, but an important topic we always get questions about. Consider printing this blog post for a reference the next time you're out shopping or stop into any of our seven Nutritional Weight & Wellness locations to stock up on the bars we offer.

* Maltitol and erythritol are examples of sugar alcohols

# data[].attributes.attachment_link.description
By Britni Vincent, RD, LD March 15, 2019 Protein bars have become very popular. When you go to the store there is now an entire wall filled with them. It's a bit overwhelming, and I'm sure many of you have thought, "How do I know which one is actually healthy for me?"

# data[].attributes.body
Listen to this

# data[].attributes.attachment_link.readable_text
May 2, 2015

The human body is composed of 60 percent water so it's important to drink plenty of it to keep your body functioning well. You may be surprised to learn that dehydration can lead to low energy, kidney stones, foggy thinking, headaches, muscle cramps, low mood and more. Are you drinking enough water each day? And is it quality water that you're drinking? On this episode of Dishing Up Nutrition, hosts Cassie Weness and Kate Crosby welcome special guest Richard Grassie, owner of Richard's Custom Water Systems, to talk all about water. Listen in to learn how to stay hydrated and healthy.

Podcast Powered by Podbean

Listen live Saturday, 8 a.m. on myTalk 107.1 FM or anytime with our free app or your favorite podcast app. Search "Dishing Up Nutrition".

Sign up for our weekly newsletter!

# data[].attributes.attachment_link.title
Quality Water & Avoiding Dehydration | Dishing Up Nutrition Podcast

# data[].attributes.attachment_link.description
May 2, 2015 The human body is composed of 60 percent water so it's important to drink plenty of it to keep your body functioning well. You may be surprised to learn that dehydration can lead to low energy, kidney stones, foggy thinking, headaches, muscle cramps, low mood and more.

# data[].attributes.body
Listen to this

# data[].attributes.attachment_link.readable_text
November 18, 2018

Do you know the best types of fat and oils to buy and use for cooking? Many people don't realize that different oils have different cooking temperatures. Listen in as we discuss the best fats and oils to use for different cooking methods, like sautéing or cooking foods over high heat.

Podcast Powered by Podbean

Listen live Saturday, 8 a.m. on myTalk 107.1 FM or anytime with our free app or your favorite podcast app. Search "Dishing Up Nutrition".
Similar Podcast Episodes Transcript
MARCIE: Welcome to Dishing Up Nutrition brought to you by Nutritional Weight & Wellness. This is the Saturday before Thanksgiving, right? So on behalf of Dar and our entire staff at Dishing Up Nutrition and Nutritional Weight & Wellness, I say thank you. We all say thank you. Thank you for listening to our live shows and our weekly show podcasts or taking one or many of our nutrition classes at Nutritional Weight & Wellness. And thank you for making appointments with our nutritionists and dietitians and also for trusting us with your supplement choices. So with you, we want to build a community of like-minded people who believe in nutrition and balanced eating are really the foundation to good health. And you know, Dar started this radio show Dishing Up Nutrition just a few years ago. 15 to be exact. And she had one goal in mind and that was to present information to you, our listeners in a manner you could understand so you could take that information and make positive changes in your own health and your own well-being. And that really is still our goal today. I'm Marcie Vaske and I am a certified and licensed nutritionist and it was this time of year that we had to send in all of my continuing education credits to the board of dietetics and nutrition practice and also had to pay my darn licensing fee again to the state. But now I'm licensed and ready to go, continuing to practice nutrition for just another three years until all that comes to a head again. So yay. I'm glad that's over. So today we have a very educational and rather timely topic. So, especially during the season of cooking, what we want to talk to you today about is the best fats for cooking. And joining me this morning, you already heard her voice is JoAnn Ridout. And JoAnn is a registered and licensed dietitian and she has been for over 30 years. Lots of wisdom, though. I love that. So, last weekend she actually was teaching our Menopause Seminar, which she does a lot. And it's at three times a year. It's a really popular hormone workshop and people love it. The place is full and now she's here with me again today up early to do Dishing Up Nutrition. And what's really important, why I'm happy to have her in studio with me today is that JoAnn loves to cook. I do love to cook. So we have that in common. She cooks for her family and all of her cute little grandchildren that are running around. And I have a question for you, JoAnn. What first came to mind when you learned of the title we were going to do today? The best fats for cooking?

JOANN: Well, the first thought I had was it's so much fun to cook when you use real fats. It really is, it really enhances the flavor. Everything comes out tasting so good. My family actually eats more vegetables than they used to since I started cooking them in butter. And it's so gratifying to see them eating all their vegetables. And even my three year old granddaughter will take seconds on her green beans. She loves them. So in the past, during those low fat years of nutrition and cooking, we were steaming our vegetables. Oftentimes, people would take a few vegetables but not eat very many because we're just putting maybe some salt on there. It was pretty boring. So, the other thing that came to mind was a lot of people really don't know what oils are the best to use when cooking at different temperatures. And that's an area too where I think the research is changing. And the experts are telling us something that they did differently than they did a few years ago. So we're going to review all of that today. So, I think we should teach the types of fats and oils to buy and use and then we can discuss what oils to use when we're sautéing or when we're cooking foods over higher heat.

MARCIE: Yeah, I think that sounds like a great idea. We'll just kind of first talk in the first part of the show about the good and beneficial fats to use for cooking and then we'll talk about bad fats what to avoid because those damage our cells. And during the last part of the show, we'll invite all of you guys, our listeners out there to call in and ask your questions about any fats, fats and oils.

JOANN: That's right. And so because I do a lot of sautéing of both meat and vegetables, let's start our discussion with the fats and oil to use for sautéing. I'm always looking to bring out the flavor of the meat and the vegetables. So I'm using a variety of fats. So if I'm cooking vegetables for four or five people, I might start with at least two, sometimes three different fats or oils in the pan. I usually use some butter, a couple of teaspoons of butter, a couple teaspoons of coconut oil. I might be using two teaspoons of avocado oil. I don't add olive oil, which is kind of new news for a lot of people. Typically I get busy doing something else so I know that the heat can get too high with olive oil, so I'm really careful about that. So I like to stick with the butter, coconut oil, avocado oil that we can go a little higher with the heat. So, if I'm sautéing carrots and Broccoli and cauliflower together, I might use two teaspoons each of that ghee, coconut oil, avocado oil. Although generally we don't recommend high heat cooking. Even the most stable oils can break down. So all of these oils should hold up under higher heat. They really enhance the flavor of the vegetables.

MARCIE: Yeah, they really do. And so some of those high heat oils, just to recap that quickly, would be the ghee and the coconut oil and then avocado oil, but for all of you out there, not an olive oil. So, let's dig into each of them just a little bit more. If you're sautéing, we want to recommend that combination of fats and oils. So, let's just start out with butter. So, everybody loves butter, right? Especially everybody at Nutritional Weight & Wellness. Well, of course we do. And when we talk about butter, we're talking about grass fed hormone free, which is really going to be best for us. It adds some good richness to our vegetables and like JoAnn said, her granddaughter's even going back for seconds on those things. So, some of the hidden benefits of butter can be it increases our metabolism. It's great for our new brain. It even has a lot of the vitamins and minerals to have good thyroid health. So just really all around we're saying that's a really good place to start.

JOANN: So, if you want to get a little more technical about it, ghee, you heard me mention is clarified butter so you can make it yourself by heating and straining and all of that. But if you don't want to do that you can buy that at Whole Foods or Trader Joe's or some of the co-ops and some of the places that sell more natural foods. So, it's good for high heat. I was actually surprised. I looked up the temperature for ghee and that was the highest of all the temperatures I've found and we can go up to 485 degrees with ghee.

MARCIE: Wow, that's high.

JOANN: So basically because you get those milk solids out, you can heat it even higher than butter. So it is a little expensive if you're buying it. So you could use a couple of teaspoons of ghee, though with a few teaspoons of butter. You still get that great flavor and you still get that great taste. So, it's really good for sautéing vegetables. I especially love to use it in the morning when I'm sautéing some vegetables and then adding eggs and having that for breakfast makes it really good.

MARCIE: Yeah, that sounds delicious. And the next one I want to talk about is coconut oil. I love coconut oil. And coconut oil has kind of gotten a bad rap in the last couple of years or longer, right? And why people are kind of controversial about it is that it has made up of saturated fat. But we know that coconut oil is wonderful because it is saturated fat. That's why we love it. And one reason for that is all of our little cells in our body are made up of fat. Those cell membranes. And half of it is saturated fat. So we want that in our systems. The other great things about coconut oil to remember is that coconut oil's antiviral, antibacterial, antifungal, and even if taken at high dosages around maybe seven tablespoons a day can actually has been shown to be healthy and people restore their memory. I mean there's no reason not to add some of that into some good cooking. Throw it on your vegetables.

JOANN: A few podcasts back a few years ago we had some podcasts on Alzheimer's disease and how coconut oil can help with that process. So, I think it's just about time for break.

MARCIE: It sure is. So we'll just head right into it. As a parent of twins, I'm always looking for a new healthy snack ideas. So here's one that you might want to try and might enjoy. Take a Wasa cracker or even one of those Wasa gluten free crackers would be fine too. And then I'll spread a little bit of butter, maybe one or two teaspoons on top of it. Throw on some good quality cheese. I know some people really like goat cheese on, but whatever is your favorite. Then just slide it right into your toaster oven and let the cheese melt and then you can either dip it in some like a pizza sauce and you have like little mini pizzas or even just use the sauce on top. So my kids love it. I love it.

JOANN: That's a great snack and we'll be back.
BREAK
JOANN: Welcome back to Dishing Up Nutrition. Today we are discussing fats and oils to use in your everyday cooking. So as we're talking about good fats, here's a real easy snack my young granddaughters actually love and it's so simple. So, I take two or three slices of Organic Deli Ham or Turkey. Sometimes even Canadian Bacon works in there. I spread cream cheese on each slice of meat and maybe a little bit of Avocado Mayo. Then I roll them up. One of them loves pickles, so I put a pickle in for one. The other one doesn't like them yet, so she doesn't have a pickle. But I wrap each of them in wax paper with a fun Napkin. My granddaughters love eating those roll ups with fresh blueberries. That's also another one of their favorites. So putting the blueberries and a holiday cup makes it more fun. Also no dishes, then. So I know how important protein and fat is for good brain development. So this snack is a real winner. Sometimes I'm one of them will go to the refrigerator and start grabbing fruit or go to the cupboard and start grabbing raisins. That's when I know it's time to give the little roll up snack because I know they actually need that protein. They're looking for carbs, they're the hungry. Adults generally would like the pickle slices in the roll ups. But you can do it whichever way works best.

MARCIE: So, I think we're going to get back into our fats and we were ending with coconut oil.

JOANN: Yes. So, Marcie went through all the benefits of coconut oil. We were talking about how coconut oil, butter and ghee are all saturated fats and Marcie started to explain that with the cell wall, how those saturated fats make up about 50 percent of our cell wall of the cell membrane. And that helps to keep those free radicals, the viruses, the bacteria, the cancer cells. So it really keeps our immune system strong. They can't get through the cell membrane, then. So, in the past you might've been told to stay away from saturated fats, but we don't tell you that at at Nutritional Weight & Wellness. The bottom line is it saturated fats help to protect ourselves from disease.

MARCIE: That is the bottom line. So eat them and you'll be safer. Okay, so let's go into Lard. And yes, we are telling you to eat lard. A lot of people are like, "Really? You guys have completely lost your mind!" But we haven't. So, where can you buy some lard? You can get it at the Co-ops, maybe Whole Foods, Trader Joe's. Those places are going to have the good lard that you want to be purchasing. And when we're thinking about what I just mentioned, good lard and what I'm talking about is that there's going to be non-hydrogenated lard. But before I get there, people might be wondering, well, what's the difference between lard and Crisco? Well, Crisco is going to be made up of that partially-hydrogenated vegetable oil, which we talk a lot about in our classes, in our counseling, but that is a damage fat. That is the fat that are going to break down our cell membranes. So we don't want that. Lard comes from a pig fat. And what's interesting, just a really quick little interesting fact is that pork makes up about 40 percent of the world's meat production. That's quite a bit. So, when you're looking for what kind of Lard to purchase, you want to be getting lard from pastured pork, not the conventional pork. So that means conventional pork would be pigs raised on GMO grains, which the grains are tainted with that Glyphosphate, which is RoundUp and antibiotic laced foods. So, the conventional-grown or pork is not going to be something you want to look for. You want to look for that pastured pork. And then I mentioned just a little bit earlier, the difference between that hydrogenated and then non-hydrogenated Lard. And what happens is that they will put hydrogen in the Lard and in the hydrogenated Lard they put a lot of it in and it becomes kind of like soft whipped shortening. So it's easier to use in processed foods. And inside of that is then a lot more chemicals that we just don't need. Our body is already taxed on just the toxins in the air sometimes. So we don't need to put anymore in it.

JOANN: So another good healthy fat is bacon. Bacon fat. So everybody loves bacon, right? We recommend bacon that is nitrate free and hormone free. That comes from pigs raised on the non-genetically modified grains, so not raised on corn and I like to save bacon grease to cook eggs and vegetables like Brussels sprouts in the grease. And so that's just one example. My family never would eat Brussels sprouts until I started making them with the bacon grease. It's Yummy. And if you really want to do a good number on them, you can top it off with some crumbled bacon when you're serving it. And it tastes so yummy.

MARCIE: Just delicious. Easy too. I mean, real food is easy. That's what we always try to tell everyone. So, where can we get some good bacon from? We want to get bacon from, again, those pastured pigs, not caged pigs. So because again, kind of going back to what they're eating, what happens is that when they're eating that GMO corn, soy or wheat, those types of corn and soy is going to be filled with toxins and those toxins get stored in their fat. And if we're cooking our bacon down and we save that grease, that means we're just swallowing toxins if we we're choosing that kind of bacon. So that's where we're always suggesting and recommending that grass fed pork. And another great little tidbit of information about some Bacon and bacon grease is that there's 10,000 more IU's of vitamin D per tablespoon. That's pretty amazing, isn't it? Yeah, I didn't know that. So, that's pretty cool. Bacon and lard are also made up of 50 percent mono saturated fat. And what was really interesting is that that's the kind of fat that's also in Avocados and olives. And people are like, "Oh, I eat all of us all day long." And then you say, "Well, have used some bacon grease to cook your eggs in." And they're like, "What are you talking about? No way." But it's no different than eating your Avocados all day long. And one fourth of our cell membranes, kind of going back to that physiological portion is that is made up of mono saturated fats. So again, we need good fats to keep those guys healthy.

JOANN: Yeah. Bacon fat is the best. And sometimes they use that in my breakfast as well. Cook your eggs in it whatever you're doing. So, the other oil I use to cook at a higher temperature is avocado oil. So, that's little bit newer oil on the market. Avocado oil is also high in those mono unsaturated fats and it has a high smoke point. So, that makes it really good for frying. Although we said earlier, we don't really recommend a lot of like deep fat frying, but it's still good for frying when you need that kind of a fat. So, the other thing I want to mention very quickly is avocado mayo because you want to get pure avocado mail without the other oils. There are a few brands on the market that have jumped on the bandwagon with avocado oil and unfortunately when you read the label, first ingredient is soybean oil, second ingredient is canola oil. So those are two negative fats. And then they've got avocado oil in there as well. And they're calling it avocado oil Mayo. So be careful with that. That's right. I always look at what's really in it.

MARCIE: So, we are going ahead to our second break and you are listening to Dishing Up Nutrition and we are discussing what fats and oils you should use in your home cooking. So as I mentioned earlier, I am a very busy mom of have some cute little twins. So, I'm also looking for shortcuts to save time always. So, particularly in the morning. So, what I like to do is I'll kind of cook up maybe two or three pounds of Bacon at one time and then I'll just store it in some pint jars in the fridge and then when I'm cooking up their breakfast I'll just add in a couple, two or three strips of Bacon and the kids will love it. Easy, makes great protein there in the morning. And so to eat real food we have to plan ahead. Bake it up before you need it. So, especially those bad fats, we don't want them to slide into our meals. So again, we need to plan ahead.
BREAK
JOANN: Welcome back to Dishing Up Nutrition. We want to thank you again for listening to Dishing Up Nutrition. If this radio show has been a value to you and your family. Please let us know. We are so pleased to share with you that we've had several listeners who've lost over 100 pounds from listening to us talk about eating real food and by putting many of the recommendations and the information that we presented on Dishing Up Nutrition into practice into their own lives. And I know many people who've last between 30 and 40 pounds, too. So, I mean it really, really works well, changes your life and not just weight loss, but sometimes very good health changes as well. So, please invite your family and friends to listen to our live show and share the podcast of today's show on fats and oils with your family and friends. We appreciate you taking the time to rate us on iTunes so more people can benefit from the nutritional information we share each week.

MARCIE: So, let's get back into our topic today, which is what kind of good fats are good for cooking. So, we're always talking about those good fats as support our healthy cell membranes. So things like butter, ghee, lard, coconut oil, bacon fat, bacon grease. And just to quickly recap on that bacon fat and bacon grease, we want to purchase bacon that's nitrate free. So, if you're out there looking for stuff in the stores, that's what you want to look for. Those key words and also things that are going to support our cell membranes is going to be some good avocado oil. So, they can all be used for frying. And JoAnn mentioned that before break, but it's also better to cook at a low temperature so that the fat doesn't get damaged because we can take these great fats that are so wonderful for us and actually damage them on our very own. So, a great book that will help you understand good fats if you want to kind of dig deeper into some of this is called Nourishing Fats. It's written by Sally Fallon Morell and she's the president of the Weston A Price foundation. And the Weston A Price foundation is a great source of information in general. So, you can just even start there for sure.

JOANN: That's great. And so we also did an interview with her on our podcast. One of the things I remember about that interview is that Sally had mentioned that people with the highest cholesterol live the longest. Isn't that great? And I know some of our listeners probably heard that statement, but I just thought that is a really good takeaway.

MARCIE: Oh, I think that's very profound. Thanks to Sally Fallon.

JOANN: That's right. So I bet many of you are wondering about olive oil because that's been one of the healthy fats we've talked about a lot over the years. And it is interesting to learn why olive oil can be a problem and this is newer research, but olive oil is great when you're using it cold. But it can oxidize when it's exposed to either heat or light. So, you may wonder what oxidize means. Basically that olive oil reacts to heat and light, it breaks down and forms compounds that are toxic to our cells. So, if you leave the cap off of a bottle of olive oil, it can oxidize over time and it can turn into a damaging fat.

MARCIE: Yeah. So it's very delicate. I always think of olive oil to just be real careful with that. And when you're buying olive oil, you want to make sure it's simply pure olive oil. And many people are just grabbing the olive oil off the shelf, thinking of course this is olive oil. But what happens is that sometimes manufacturers are adding in soy bean or canola oil to it, which then makes it damaged. And so we want to avoid the refined and damaged oils. So what we would direct you more to is California olive oil is usually a safer place to get it from.

JOANN: And so because olive oil is so sensitive to heat, it is best used in low heat cooking, such as sautéing on a very low heat. So, olive oil is also great for salad dressing. Some people make homemade mayo out of it. Also, it is too fragile for high heat. So you should never be using olive oil to fry or for high heat cooking. So, in the resource books I was looking at, it says don't use olive oil over 320, but that's why we talk about low heat because it's pretty hard to know what temperature that oil is. 320 might be just a number, but it is keeping that temperature on low to medium low.

MARCIE: If you see it smoking in your pan, you need to throw that stuff away. So, JoAnn, we actually have a caller. Welcome to Dishing Up Nutrition. What do you have to ask us today?

CALLER: Yes, good morning. I'm just wondering. My roommate started buying butter, but they think they have to have real Irish butter. Seems to be a new thing. Is that any different than butter?

MARCIE: Well, what we promote all the time is making sure that it's grass fed butter and so typically that's what we want and one of those Irish butter is going to have some good grass fed stuff in there.

JOANN: Yeah. That Kerrygold brand is pretty popular right now, but that is grass fed, so that's good.

CALLER: Oh, okay. Well thank you.

MARCIE: You're welcome. Thanks for calling. So, let's take a look at maybe some other oils that we consider healthy, but we don't want to use for high heat. And the oils that I'm going to mention now should just be either used at that cold or room temperature. So maybe making salads, maybe making that mayo, that kind of thing. But not necessarily used for cooking. So those oils would look like walnut oil, Macadamia oil, sesame oil, and Tahini, which is sesame seed paste, flax seed oil and even a hemp oil. So those are all going to be good for no heat. So basically just cold or room temperature. And like I mentioned before, they're good for salad dressings, maybe some dipping sauces, or just tossing your fresh vegetables in. Even maybe drizzling some of that over your fruits. People don't think about using oil a whole lot over their fruits, but they can add just a really unique taste and bring out a lot of flavor in the fruit. Maybe mixing it with some herbs, but not for cooking. Exactly. So, Dr. Mark Hyman has a great section on fats to avoid in his book. He's got a good new book out called Food: What the Heck Should I Eat? Which is a pretty good title. We all get pretty confused. We're helping to clarify, but so many people are confused. There's so much information. So here's a very extensive list of oils we should avoid. First of all, soybean oil. Generally, it is a refined and damaged oil. So, meaning, it's been heated pretty high. And you're going to find that in so many products. So, I'm always telling people, look at the ingredients because they don't realize that the first ingredient is soybean oil.

JOANN: And any salad dressing in a restaurant is going to automatically be soybean oil because that's what the majority of them are in the market. Also, canola oil is one to stay away from. Years ago we were told that was a healthy oil, but that is processed at high heat, another refined and damaged soil. So, in our classes we say if it says unrefined, if it says cold pressed, if it says expeller-pressed, it means that oil has been cold processed and it's a safer oil.

MARCIE: So, if it doesn't say that, then it is not an oil we want you to be consuming.

JOANN: Exactly. It would have to be labeled as such. So, another damaged oil, corn oil. That's another refined, damaged oil. And it looks like it's time for break. So we're going to come back and continue this list.

So you are listening to Dishing Up Nutrition. If you don't know, next week is Thanksgiving weekend. So, we're going to be replaying a very popular show in the one on macular degeneration with our special guest Dr. Chris Knobbe. And after years and years of research, Dr. Knobbe found eating saturated fats to be the most protective against macular degeneration. Statistics actually say that macular degeneration will significantly increase to epidemic portions in the next two decades. So, could it be from eating all the low fat that we've been coerced into eating? Or is it the low, bad fat eating? Butter, lard, and coconut oil are all productive fats, the ones we've been talking about today over and over. So, maybe it's time we put those back into our diets. And today is a great time to share next Saturday's radio show on macular degeneration with maybe a loved one who might be struggling with that or may be just diagnosed or just anybody who is concerned about that. And we'll be back.
BREAK
JOANN: Welcome back to Dishing Up Nutrition. This holiday season. I'd like to suggest a couple healthy fats to put out for your guests. I recommend soaking raw nuts and then slow roasting them. They are so delicious and so healthy. They are so good. I have had to make sure I only make them when I've got guests coming because they're a little too good. So, you can find the recipe on our website. I also put out a large tray of a variety of olives because those are so good too. The special jar of olives or nuts for that matter make a really good hostess gift if you're taking something with you to a holiday gathering. I also have one more recipe you can cook for your guests. Our pork and bacon meatballs. These are real favorite. Your guests will be surprised at how good real food tastes.

MARCIE: They're gonna wonder, what did you put in them? It's so fun. So, we are going to quickly take a caller. Welcome to Dishing Up Nutrition. What is your question?

CALLER: I'm a health coach and my question is related to olive oil versus macadamia nut oil. I had a customer tell me that his wife did not want him to use olive oil and instead to use macadamia nut oil. And I did a little research and I'm wondering if you could speak to, is it the Omega-3 to -6 ratios that are different with those two oils? Why would macadamia nut oil be a better quality?

MARCIE: Well, I'm just wondering if she was thinking just what we were saying earlier about the olive oil being contaminated with canola oil or different kinds of oils and so it was just directing him more toward the macadamia not oil.

CALLER: I looked it up and there's different ratio. I think olive oil was 11 to 1. I can't remember if it was a poly versus mono or was Omega-3 to -6?

MARCIE: Well, I know that the olive oil is high in Omega-9's, too.

CALLER: 9's, that's it. So maybe the macadamia has a different profile.

MARCIE: It sure does. It has about 80 percent mono saturated and it is an Omega-9 as well, but the olive oil is 73 percent mono saturated. So, she was just looking more for that higher mono saturated content.

CALLER: Okay. Because it is more expensive. It's hard to find.

MARCIE: But either it would be a good choice. Thanks for calling. That was a great question.

JOANN: So, we were talking before break about the extensive list of oils to avoid. We only got partway through that list. So to recap, we talked about soybean oil being a damaged, refined oil, canola oil, the same. Corn oil, another damaged oil, and then safflower oil. Again, if it just says safflower oil on the label, that's a damaged fat, but safflower mayo is okay. We often recommend the brand Hain. But if the safflower mMayo is made from an unrefined safflower oil, so the label would either say unrefined or cold pressed or expeller-pressed on the label, then that is a safe oil to choose and that is used in making the safflower mayo.

MARCIE: So we just want to look for those key words. If it's just saying safflower oil, stay away. If it says expeller-pressed or cold pressed, good to go.

JOANN: So, we always also get a lot of questions about peanut oil. Peanut oil is on this list of oils to stay away from. So, peanut oil, even though you can cook at a fairly high temp before it starts to break down, the reason it's on this list of oils to avoid is because in recent research, the studies have shown that the lectins in the peanut oil can lead to clogged arteries. So, it is not the healthy fat that we once believed. And this is more new information that has come out in Dr. Mark Hymans book. So again, vegetable oil is often a blend of things like cotton seed oil, which is another damaged fat and canola and soybean and they're all kind of blended and corn oil. It can be a blend, but still damaged fats. Vegetable shortening, same thing. Those damaged fats. And then we add hydrogen atoms to make it a little more solid form so it's easier to use in processed food or pie crust like Crisco. And Crisco's actually made from cotton seed oil. So a damaged fat. Also we want to stay away from margarine and all the other butter substitutes and anything that says hydrogenated or partially hydrogenated on the label because that is a trans fat and very harmful and damaging.

MARCIE: So, that's the key word there. Hydrogenated, partially hydrogenated. Stay away. And you brought up trans fats and what's awesome is that they were banned earlier this year, June 18th of 2018. So, Hallelujah. Food manufacturers can no longer use those trans fats in our food. So where we were finding them before was in muffins or cakes or cookies, but we assume when she to be cautious because they can still use refined oils. So, refined oils like that soybean oil I was talking about earlier, you're going to find in a lot of processed things. What JoAnn was just saying, the refined corn oil, the refined canola oil and that cotton seed oil. So, those are still damaged fats. And they can still use those, so let's keep our eyes out for that.

JOANN: So, we are now going to be making a new class called Fats and Oils to Use and Fats and Oils to Avoid. Dar and the Nutritional Weight & Wellness staff are putting that class together. And this is a January project. So, we're very excited to be able to offer that class in the new year, 2019. We're just about out of time, but the other thing I thought we should touch on today is using healthy fats in Thanksgiving cooking. So Marcie, earlier I was asking you about what you use for how you make your green beans.

MARCIE: So, we were just sharing some recipes and I take the fresh green beans and then I'll steam them or sauté them actually in some coconut oil and then put some yummy bacon right in there. And even maybe use a little of the bacon grease just to add that extra good taste and flavor. So, they're tasty.

JOANN: And that sounds so much better than the mushroom soup recipe.

MARCIE: I know. And the friend onion deal. That's bad. No more.

JOANN: I do a sweet potato recipe. I love sweet potatoes. So, for this recipe I'm going to mash it. So I generally steam those sweet potatoes. Actually, I use my pressure cooker for that because it goes quicker. But, then I mash those sweet potatoes with coconut oil and ghee, along with a little bit of coconut milk, top it with Pecans and coconut on top.

MARCIE: Oh, yum. That sounds delicious. Well, we are about out of time. Our goal at Nutritional Weight & Wellness is to help each and every person experience better health through eating real food. It's a simple, yet powerful message. Eating real food is life changing. Thank you for listening and have a great and happy thanksgiving.

# data[].attributes.attachment_link.title
The Best Fats for Cooking | Dishing Up Nutrition Podcast

# data[].attributes.attachment_link.description
Do you know the best types of fat and oils to buy and use for cooking? Listen in to our Dishing Up Nutrition podcast as we discuss the best fats and oils to use for different cooking methods, like sautéing or cooking foods over high heat.

# data[].attributes.attachment_link.title
Lipids | Fats, Steroids, and Phospholipids | Biological Molecules Simplified #4

# data[].attributes.body
Watch this

# data[].attributes.body
Watch this video

# data[].attributes.body
Watch this Video

# data[].attributes.attachment_link.title
How The Six Basic Nutrients Affect Your Body

# data[].attributes.attachment_link.readable_text
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.

Calories are listed in the nutritional information on all food packaging. Many weight loss programs center around reducing the intake of calories.

This MNT Knowledge Center article focuses on calories associated with food and drink, as well as the way the human body uses energy. MNT covers what a calorie is, how many calories humans need each day, and how to get calories in a way that benefits overall health.

Share on Pinterest
The nutritional information on all food packaging will advise how many calories it contains.

Most people only associate calories with food and drink, but anything that contains energy has calories. 1 kilogram (kg) of coal, for example, contains 7,000,000 calories.

There are two types of calorie:

A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).

A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.

1 kcal is equal to 1,000 cal.

The terms "large calorie" and "small calorie" are often used interchangeably. This is misleading. The calorie content described on food labels refers to kilocalories. A 250-calorie chocolate bar actually contains 250,000 calories.

The United States government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.

Not everybody needs the same number of calories each day. People have different metabolisms that burn energy at different rates, and some people have more active lifestyles than others.

The recommended intake of calories per day depends on several factors, including:

The human body needs calories to survive. Without energy, the cells in the body would die, the heart and lungs would stop, and the organs would not be able to carry out the basic processes needed for living. People absorb this energy from food and drink.

If people consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems.

The number of calories in food tells us how much potential energy they contain. It is not only calories that are important, but also the substance from which the calories are taken.

Below are the calorific values of three main components of food:

1 g of carbohydrates contains 4 kcal

1 g of protein contains 4 kcal

1 g of fat contains 9 kcal

As an example, here is the breakdown of how a person would get calories from one cup of large eggs, weighing 243 g:
Fat: 23.11 g
23.11 g x 9 kcal = 207.99 kcal
Protein: 30.52 g
30.52 x 4 kcal = 122.08 kcal
Carbohydrate: 1.75 g
1.75 x 4 kcal = 7 kcal

243 g of raw egg contains 347 kcal. 208 kcal comes from fat, 122 kcal is taken from protein, and carbohydrate provides 7 kcal.

Fast food in American diets

Researchers from the Centers for Disease Control and Prevention (CDC) published a report in 2013 showing that 11.3 percent of calories consumed by people in the U.S. come from fast foods.

Nutritionists and healthcare professionals say this figure is too high.

As people get older, they tend to get fewer of their daily calories from fast foods. Fast foods make up only 6 percent of the daily calorie intake of older adults.

However, with the number of highly calorific meals served in restaurants or aimed at younger individuals, it is important that people pay close attention to where they get their calories.

When should you eat?

The time of day at which a person eats can shape how effectively their body uses calories.

Researchers at Tel Aviv University wrote in the journal Obesity that a large breakfast containing approximately 700 kcal is ideal for losing weight and lowering the risk of diabetes, heart disease, and high cholesterol.

A large breakfast may help to control body weight. When people eat matters as much as what they eat.

Empty calories are those that provide energy but very little nutritional value. The parts of food that provide empty calories contain virtually no dietary fiber, amino acids, antioxidants, dietary minerals, or vitamins.

According to ChooseMyPlate.gov, a diet management tool from the USDA, empty calories come mainly from solid fats and added sugars.

Solid fats: Although these exist naturally in many foods, they are often added during industrial food processing, as well as during the preparation of certain foods. Butter is an example of a solid fat.

Added sugars: These are sweeteners that are added to foods and beverages during industrial processing. They are filled with calories. In the U.S., the most common types of added sugars are sucrose and high-fructose corn syrup.

Added sugars and solid fats are said to make foods and drinks more enjoyable. However, they also add many calories and are major contributors to obesity.

Alcohol can also contribute empty calories to the diet. One normal serving of beer can add 153 kcal to a person's intake for the day.

If beer is not your drink of choice, you can use this calorie calculator provided by the National Institute on Alcohol Abuse and Alcoholism to work out how many calories alcohol adds to your diet.

Sources of empty calories

The following foods and drinks provide the largest amounts of empty calories:
Solid fats and added sugars Solid fats Added sugars Sugary drinks are the leading source of empty calories for people in the U.S.
Sugary drinks are the main source of empty calories for people in the U.S.

More than half of all people in the U.S. have at least one sugary drink each day.

There are ways of sourcing products with less solid fat or empty sugars. Rather than choosing the standard hot dog or a fatty cheese, for example, a person could choose low-fat options for either.

However, even the lower-fat options are no replacement for calories consumed from sources that also provide nutritional benefit. Rachel Johnson, a spokesperson for the American Heart Association (AHA), shared the following with MNT:

"Sugar-sweetened beverages are the number one single source of calories in the American diet and account for about half of all added sugars that people consume.

Most Americans don't have much room in their diets for a completely nutrient-void beverage. One recent study showed that drinking more than one sugar-sweetened beverage a day increases your risk of high blood pressure.

It's better if you can avoid them altogether and instead consume water, fat-free or 1 percent fat milk, 100 percent fruit juice, and low-sodium vegetable juices."

The intake of empty calories can be avoided or dramatically reduced by incorporating fresh, healthy food and drink into the diet.

Calories seem to be linked only to weight gain and obesity, but they are vital for health. They only pose a health risk when people consume more than the recommended amount.

When thinking about calories, you should not be considering just your diet but also your level of physical activity. A high intake of calories can be countered with regular, high-intensity exercise.

# data[].attributes.attachment_link.title
Calories: Requirements, health needs, and function

# data[].attributes.attachment_link.description
When a person eats or drinks, they get energy from calories, which are units of energy found in food and drinks. Everybody needs calories to survive, but how many a person needs depends on a variety of factors, including their sex, weight, height, and activity level. Learn which foods and drinks contain empty calories.

# data[].attributes.attachment_link.readable_text
An official website of the United States government. Here's how you know.

The .gov means it's official.
Federal government websites always use a .gov or .mil domain. Before sharing sensitive information online, make sure you're on a .gov or .mil site by inspecting your browser's address (or "location") bar.

This site is also protected by an SSL (Secure Sockets Layer) certificate that's been signed by the U.S. government. The https:// means all transmitted data is encrypted - in other words, any information or browsing history that you provide is transmitted securely.

# data[].attributes.attachment_link.description
An official website of the United States government. Here's how you know. The .gov means it's official. Federal government websites always use a .gov or .mil domain. Before sharing sensitive information online, make sure you're on a .gov or .mil site by inspecting your browser's address (or "location") bar.

# data[].attributes.body
Read this

# data[].attributes.body
Watch This

# data[].attributes.attachment_link.title
Mayo Clinic Minute: The difference between micronutrients and macronutrients

# data[].attributes.body
Listen to this...What you should eat? #800gramChallenge

# data[].attributes.attachment_link.title
What Should YOU Eat? | EC Synkowski on Nutrition | #800gChallenge

# data[].attributes.body
Watch This

# data[].attributes.attachment_link.title
Healthy Eating: The Essential Nutrients for Your Mental Health