7 Surprising Ways Sugar Can Affect Your Body

Sugar is notorious for making you put on weight and rotting your teeth - but it can do more than just that to your insides.

There's a reason sweet foods taste so nice: they contain sugar. And while we enjoy consuming sugary foods (especially those with added sugar), sadly they're not particularly good for us.

We know that too much refined sugar eventually equals weight gain, and we also know sugar is the devil for our teeth. But did you know that sugar can affect your body in an array of other ways, too? Here's how:

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1. It can affect your mood

To help you stay focused throughout the day, your brain requires a steady supply of energy in the form of glucose from carbohydrates. But when you opt for sugary carbs, these will "send blood sugar levels soaring, then crashing, which in turn leads to fatigue and low mood," explains dietician Helen Bond, who's working in partnership with sugar alternative brand Splenda. "To help prevent a roller coaster in mood, it is important that we all seek out complex carbohydrates such as wholegrain breads and cereals, brown rice, quinoa, buckwheat, couscous, pulses and beans, which release their energy slowly," she explains. A slow release of energy will in turn keep your blood sugar levels steady, which is better for refuelling the brain consistently and enhancing mood

2. It may accelerate ageing

Research suggests that the balance of foods we eat – or don’t eat could lead to premature skin ageing. Dr Nicholas Perricone, dermatologist and author of The Wrinkle Cure believes that sugar causes skin ageing by creating cellular inflammation throughout the body. "Sugar molecules bind to collagen, in our skin in a process called glycation. Glycation creates inflammation that breaks down collagen, resulting in wrinkles and loss of skin elasticity. Skin then becomes stiff and inflexible and more vulnerable to sun damage, wrinkles and sagging," says Helen, explaining Dr Perricone's theory. But the dietician points out that, as it stands, it's just that: a theory. "In reality there is no strong evidence to show or prove this. Glycation is a normal process and the damage takes place over a lifetime, so cutting out sugar from your diet wont stop you getting wrinkles, but it definitely will help keep your teeth and waistline healthy," Helen adds.

3. It could have an effect on your fitness

Everything you eat and drink has an effect on your body when you exercise, and a high sugar diet could have an indirect impact on your fitness levels. "Carbs are important to give you energy during exercise, prevent early fatigue and replace the fuel that you’ve burned," explains Helen, clarifying: "but in balance it's important to eat the right carbs – especially wholegrain versions. High-sugar diets tend to be low in nutritional value, as well as being highly calorific, and won’t provide you with the essential nutrients to allow you to exercise harder, go faster, get stronger and recover faster."

4. It can cause bad skin

High GI foods - which are digested quickly and make blood glucose levels rise just as fast - also cause high insulin levels, "which is thought to lead to hormonal changes that cause and exacerbate acne," notes Helen. The dietician advises that if you are suffering with acne or other skin problems, the 'secret weapons' you want are "low GI carbohydrate foods, such as porridge oats, wholemeal bread, wholegrain pasta, quinoa, sweet potatoes, buckwheat noodles, brown rice, barley, oatcakes and pulses." These, Helen notes, "release energy slowly and steadily, filling you up without piling on the pounds and provide you with skin-friendly B vitamins like riboflavin, niacin and biotin and prebiotics.

5. It can negatively affect your digestive system

Foods that contain natural sugar, like fruits, usually come hand-in-hand with fibre, vitamins, minerals and water. "This combination is good for our digestive health, and will have beneficial effects on the balance and diversity of our gut bacteria which could affect our overall health, too," explains Helen. But foods that are high in refined sugar are the opposite; they tend to be low in nutrients and fibre, "which is not good news for our digestive health and preventing constipation," says Helen, adding that a high-sugar diet can result in bloating for this reason.

6. It can increase your chance of getting a yeast infection

The internal fungus candida is responsible for most vaginal yeast infections, and as Helen points out: "A poor diet – particularly one that is high in sugar and refined carbohydrates - will feed candida, and cause it to flourish." So if you're a regular sufferer of yeast infections, and you're guilty of a relatively high-sugar diet, try cutting out the white stuff.

7. It will make you feel more hungry

 "Sweets and sugary carbs like chocolate or biscuits are digested rapidly, and enter the blood stream quickly causing spikes in blood sugars," explains the dietician. "Sugar and refined carbs are not filling, and the lows that follow will leave you feeling hungry and reaching for the sweet stuff again," she adds.

A Diet Rich In Red Meat May Increase Levels Of Chemical Linked With Heart Disease

New research has found that eating a diet high in red meat could increase levels of trimethylamine N-oxide (TMAO), a chemical generated in the gut and linked to a higher risk of heart disease.

Carried out by researchers at Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI), the small-scale study looked at 113 healthy men and women to see whether different sources of dietary protein -- red meat, white meat, or non-meat sources -- had different effects on TMAO production. 

Participants followed each of the three diets for one month, with the red meat diet including roughly the equivalent of about 8 ounces of steak daily, or two quarter-pound beef patties, daily. 

The findings, published in the European Heart Journal, a publication of the European Society of Cardiology, showed that participants who ate a diet rich in red meat had triple the TMAO levels of those who eat a diet rich in either white meat or mostly plant-based proteins.

However, the good news is that the effect was reversible, with the researchers finding that removing red meat from the diet and switching to either a white meat or non-meat diet for another month significantly lowered the TMAO levels.

TMAO is formed by gut bacteria during digestion and comes partly from nutrients that which are found in red meat.

Although the high level of saturated fat in red meat is known to contribute to heart disease, which is the leading cause of death in the United States, a number of new studies now suggest that TMAO may also increase the risk of the condition. 

"This study shows for the first time what a dramatic effect changing your diet has on levels of TMAO, which is increasingly linked to heart disease," said senior author Stanley L. Hazen, M.D., Ph.D. "It suggests that you can lower your heart disease risk by lowering TMAO."

"These findings reinforce current dietary recommendations that encourage all ages to follow a heart-healthy eating plan that limits red meat," added study author Charlotte Pratt, Ph.D. "This means eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas."

The Most Popular Diet People Want To Try In 2019

The most popular choice was a low-carb diet — 31.1% of millennials expressed interest in it. While this is a popular way to lose weight, a growing body of research suggests low-carb diets could lead to premature death if followed for a long period of time. Justin Sullivan/Getty Images

Low-carb diets come in many variations. People who follow the ketogenic diet severely cut carbs and up their fat intake, while people on the Atkins diet eat a lot of meat and eggs before slowly adding carbs back to their diet.

Recent research, however, shows that reducing carb intake could be a poor decision in the long run.

A study earlier this year looked at more than 24,800 adults in the US and found that people who limited their carb intake had a 32% higher risk of dying than those who ate more carbs. The study was presented at the European Society of Cardiology Congress 2018 in August.

Still, cutting back on carbs does generally help reduce sugar intake.

The ketogenic diet came in third place, with 19.3% of respondents wanting to try it. The diet is a high-fat, low-carb approach that could be great for losing weight. Shutterstock

Instead of eating lots of carbs, people on the keto diet fuel up on fats and small amounts of proteins. These dieters reduce their sugar intake, but they also limit the healthier carbs they consume.

Recent studies have cast doubts on the benefits of long-term keto diets. In August, for example, a study of more than 447,000 people found that eliminating entire food groups could lead to premature death.

The keto diet could have negative consequences in the long run because it essentially requires participants to eliminate lots of fruits and vegetables. Eating fewer than 50 grams of carbs a day on the keto diet means having no more than two apples' worth of carbs.

In addition, there is some evidence that a low-carb diet like keto could lead people to become less tolerant of glucose and develop diabetes, though there is little research on this connection.

Nevertheless, some benefits of the keto diet are clear. The method can help people lose weight and control their blood-sugar. It can also benefit children who have epileptic seizures.

Meat is a solid source of protein, but eating too much of it can be harmful. Roughly 15.1% of respondents said they are interested in eating less meat next year. Michael Dodge/Getty Images

Numerous studies have linked processed meat to cancer and heart disease.

In 2015, for example, experts at the World Health Organization said eating processed meat can lead to bowel cancer.

According to the National Cancer Institute, cooking meats like beef and poultry over a hot open flame — or pan frying them at high temperatures — causes the fat and juices they release to mix with harmful chemicals that enter the meat. While researchers have not concluded that this causes cancer, lab tests show it is possible.

The WHO also says any kind of red meat could be linked to an elevated risk of cancer.

The FAST 5:2 diet is a form of intermittent fasting. Participants eat normally for five days a week and drastically lower their calorie intake for the other two days. 6.7% of respondents expressed interest in this diet. Shutterstock

For some people, fasting can lead to headaches, difficulty concentrating, and dizziness.

Still, restricting calorie intake for just two days per week could be an easier undertaking than moderating calorie intake all the time.

Over the course of six months, a small study found that women lost about as much weight on the 5:2 diet as they did on a seven-day calorie-restricting diet. Animal studies have suggested that this diet could also help prolong life and curb cancer risk.

About 5.9% of respondents are interested in going gluten-free, which has been a trendy diet in recent years. There is little scientific evidence that being gluten-free is beneficial for people who do not have celiac disease. Jon Elswick/AP

If you have celiac disease, eliminating gluten from your diet can save your life. For everyone else, doctors say adopting a gluten-free diet is not that healthy.

Peter Green, the director of the Celiac Disease Center at Columbia University, previously told Business Insider that people on a gluten-free diet have elevated levels of heavy metals like arsenic, lead, and mercury. This could be due to the large amounts of rice that gluten-free people eat, as rice seems to absorb these metals at higher rates than other grains do.

Green said anyone on a gluten-free diet should seek the guidance of a dietitian.

The Paleo diet eliminates cultivated grains and livestock, encouraging participants to eat foods that their ancestors could have hunted or gathered. 4.2% of respondents expressed interest in going on this diet. David Ramos/Getty Images The South Beach diet, a three-phase program that focuses on whole foods, was chosen by only 3.4% of respondents. Evan Vucci/AP

Designed by cardiologist Arthur Agatston in 2003, the South Beach diet requires participants to cut out all carbs, fruits, and alcohol in the first phase.

Later, dieters gradually add some of these foods back in, though only whole-grain carbs are allowed throughout.

Going on the South Beach diet could leave you without enough nutrients. Some participants have reported ketoacidosis, which can cause dizziness, tiredness, insomnia, constipation, and nausea.

Only 4.2% of respondents said they are interested in trying the Mediterranean diet. Recent studies suggest this may be the best option for maintaining a healthy body and brain. David Silverman/Getty Images

The Mediterranean diet emphasizes healthy fats, vegetables, and proteins while lowering the amounts of processed foods.

A study published in May suggested the Mediterranean diet could also help reduce the symptoms of depression. Participants in the study saved about $26 per week by choosing this diet over a traditional one.

The remaining 9.2% of respondents said they would like to try another kind of diet. Shutterstock

Read more about weight loss:

Recent Studies Show The Benefits Of Eating Eggs

Q: I'm old enough to remember when eggs were good, then bad, and then so bad they were probably going to give you a heart attack. Now I'm hearing we've come full circle and eggs are good for you again. What gives?

A: We're right there with you on the confusing — and seemingly endless — back-and-forth about whether eggs are friend or foe. Now, the continuing line of inquiry that ushered the egg white omelet into our lives has produced new research that comes out in favor of the beleaguered egg. According to findings from a study published in the journal Heart, eating an egg each day may reduce the risk of stroke by as much as 25 percent. This is a departure from previous studies, which had either identified eggs as problematic for cardiovascular health or at best were inconclusive on the subject.

At the root of the egg's bad rep is one particular stat in its nutritional profile. At just about 70 calories each, eggs provide varying amounts of vitamins A, B2, B12 and folate, trace minerals like selenium, iodine, iron and zinc, and about 6 grams of protein. They also contain a hefty dose of cholesterol — about 210 milligrams each — which is what landed them on the nutritional blacklist. But as of 2016, the federal government's Dietary Guidelines for Americans dropped its recommendation to limit dietary cholesterol to 300 mg per day, which in turn eased restrictions on eggs.

Meanwhile, because cardiovascular disease and stroke have become a leading cause of death in China, as in the rest of the developed world, researchers there looked into the role of eggs in the diet. They mined data gathered from more than 500,000 participants in an ongoing health initiative known as the China Kadoorie Biobank study, which uses questionnaires, a range of physical measurements, and regular blood samples to track health outcomes. They focused on data from individuals who ranged in age from 30 to 79, came from a wide geographic area, and were free of cancer, cardiovascular disease and diabetes at the time they joined the study.

In sorting the data for the effects of eggs in the diet, researchers discovered that people who ate an egg each day had a lower incidence of cardiovascular disease overall than those who ate no eggs. They had a 25 percent lower incidence of hemorrhagic stroke, which is the rupture of a blood vessel in the brain, and a 12 percent reduction in risk of ischemic heart disease, in which narrowing of the arteries results in less blood and oxygen reaching the heart.

As the study's authors themselves point out, it's important to remember that this is an observational study. While results can be extrapolated, the specific conditions that contributed to the outcomes are not known. What's encouraging for egg lovers is that the results appear to bolster the new(ish) understanding that cholesterol levels in food don't automatically translate to a corresponding rise in blood levels of cholesterol. So while the conversation about eggs is likely to continue for some time, for now, eggs in moderation for people without heart disease or the risk for heart disease have gotten a green light.

Dr. Eve Glazier,  MBA, is an internist and associate professor of medicine at UCLA Health. Dr. Elizabeth Ko is an internist and assistant professor of medicine at UCLA Health.

Endurance Exercise May Slow Aging, But Not Strength Training

WEDNESDAY, Nov. 28, 2018 -- Running, swimming, cycling and other types of endurance exercise can slow cellular aging, but strength training may not, a new study suggests.

Researchers looked at how different types of exercise affected telomeres in 124 inactive, young, healthy adults.

Telomeres are protective caps on the ends of chromosomes. As you age, telomeres shorten and result in cell aging. However, an enzyme called telomerase can counteract the shortening process and even add length to the telomeres.

The study participants were randomly assigned to six months of either: endurance training (long sessions of running); high-intensity interval training (high-intensity running alternating with slower running); resistance (weight) training; or no changes in activity (the control group).

The participants' telomere length and telomerase activity were assessed at the start of the study, and two to seven days after the final exercise session, according to the authors. The study was published Nov. 27 in the European Heart Journal.

"Our main finding is that compared to the start of the study and the control group, in volunteers who did endurance and high-intensity training, telomerase activity and telomere length increased, which are both important for cellular aging, regenerative capacity and thus, healthy aging," said study leader Ulrich Laufs, a professor at Leipzig University in Germany. "Interestingly, resistance training did not exert these effects."

Compared to the resistance and control groups, telomerase activity increased two- to threefold and telomere length increased significantly in the endurance and high-intensity training groups.

"The study identifies a mechanism by which endurance training -- but not resistance training -- improves healthy aging. It may help to design future studies on this important topic by using telomere length as indicator of 'biological age' in future intervention studies," Laufs said in a journal news release.

Endurance and high-intensity training could increase telomere length and telomerase activity by affecting levels of nitric oxide in blood vessels, which produces changes in cells, the researchers theorized.

"From an evolutionary perspective, endurance and high-intensity training may mimic the advantageous traveling and fight-or-flight behavior of our ancestors better than strength training," said study co-author Dr. Christian Werner, from Saarland University in Germany.

More information

The U.S. National Heart, Lung, and Blood Institute offers a guide to physical activity.

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Turmeric’s Anti-inflammatory Properties Could Fight Diabetes

This spice contains a variety of healing ingredients that have been found to fight various diseases and disorders.

(Newswire.net -- November 23, 2018) Orlando, FL --  Medicinal spices like turmeric have long been used for a range of medicinal purposes. This spice contains a variety of healing ingredients that have been found to fight various diseases and disorders.

Turmeric’s anti-inflammatory properties could fight diabetes. This chronic metabolic condition is characterized by constantly high levels of blood sugar inside the body. The hormone called insulin plays an essential role in this disease.

According to some experts, insulin is produced by the pancreas and it takes care of controlling the blood sugar. Glucose or blood sugar serves as a fuel for a variety of cellular activities. Insulin transfers glucose from the blood to the fat, muscles, and liver cells, which are stored or utilized as fuel.

In cases of diabetes, either insulin resistance or little insulin hampers glucose transformation, and this affects the body negatively. There are actually three types of diabetes, and one is Type 1 diabetes.

Type 1 diabetes develops due to lack of insulin production and Type 2 diabetes takes place when there is failure of the cells to appropriately respond to insulin. Gestational diabetes, on the other hand, takes place during pregnancy and it occurs due to high blood glucose levels. 

Some researchers state that this spice could counteract inflammation in diabetes. It has been found that turmeric’s anti-inflammatory property aids in modulating a variety of pathways as well as the activity of numerous proteins.

One of the mechanisms involved is its ability to suppress the nuclear factor-kappa B, which could lead to the downregulation of COX-2 activity. It also works in inhibiting the production of a variety of inflammatory cytokines, such as IL-1beta, IL-6, and TNF- α.

Researchers further suggest this natural remedy could reduce the activity of inflammation-mediating enzymes and proteins. 

Aside from fighting inflammation, turmeric has further been found to be useful in fighting diabetes by reducing oxidative stress. It is important to understand that oxidative stress plays a significant role in the pathogenesis of diabetes. 

There are many known benefits of using turmeric. This ancient, medicinal spice has long been used for a range of medicinal purposes. Many of its healing potentials are believed to be due to the phytochemical it contains called curcumin. 

Today, it is quite easy to experience the therapeutic goodness of this spice through supplementation. VitaBreeze Curcumin supplement is widely believed to be one of the best sources of its healing effects.

This highly potent and pure formula is manufactured in an FDA-inspected facility in the United States. It even comes with a 100 percent customer satisfaction guarantee 

About VitaBreeze

VitaBreeze is a nutraceutical brand that manufactures high-quality natural supplements to help people live a healthy, enjoyable, and longer life. All of the company’s products are manufactured in the United States using the finest-quality ingredients that have been carefully selected, tested, and crafted into the firm’s winning formulas. Visit http://www.VitaBreeze.com to learn more.

Is Exercise Still Important To Weight Loss?

   

Regular exercise changes your body’s composition.

ATLANTA, Ga. — “Exercise isn’t really important for weight loss” has become a popular sentiment in the weight loss community. “It’s all about diet,” many say. “Don’t worry about exercise so much.”

This idea crept out amid infinite theories about dieting and weight loss, and it quickly gained popularity, with one article alone citing 60 studies to support and spread this notion like wildfire.

The truth is that you absolutely can – and should – exercise your way to weight loss. So why is anyone saying otherwise?

For 10 years, I have been studying the epidemic of failed weight loss attempts and researching the phenomenon of hundreds of millions of people embarking on weight loss attempts – then quitting. In the meantime, exercise remains the most common practice among nationally tracked persons who are able to maintain weight loss over time. In fact, 90 percent of people who lose significant weight and keep it off exercise at least one hour a day, on average.

How the myth got started, and rebuttals

There are a few reasons that exercise for weight loss gets a bad rap. First, the public is looking, in large part, for a quick fix – and the diet and weight loss industry exploits this consumer desire for an immediate solution.

Many studies have shown that exercise changes your body’s composition, improves your resting metabolism and alters your food preferences. These plain and simple facts have stood the test of time, but go largely unnoticed compared to most sensationalized diet products (change through exercise over time is a much tougher sell than a 5-day “cleanse”). Moreover, many people consider one hour a day for exercise to be unreasonable or undoable, and find themselves looking elsewhere for an easier fix.

Second, the unknown. Doctors and nutritionists have done a poor job of explaining the link between exercise and dietary habits, perhaps because they often exist as separate camps.

Exercise directly changes our dietary habits, which means we actually have an easier time making healthier choices when engaged in exercise over time. Without exercise, abrupt changes in dietary habits, especially if they result in calorie restrictions, are very difficult for dieters to sustain. In addition, the longer we make those healthy choices, the more likely they will become habit.

For example, when a 42-year-old female who is 5 foot 4 inches and 240 pounds decides to lose weight on her own, she is likely to struggle with abruptly switching her food choices to vegetables and broiled fish, mostly because she will feel overwhelming hunger pangs (but also for other reasons, like new onset fatigue, soreness, depression and irritibality, among other things). However, if we take that same person and increase his or her exercise capacity to a critical point, those choices become much easier to endure.

Third, limited capacity. Exercise originally got demoted following a series of studies that enrolled overweight or obese folks looking to lose weight who had limited ability to exercise. Asking someone with limited ability to exercise to lose weight using exercise is like telling someone to empty a pool full of water with a plastic cup. It cannot be accomplished in any reasonable amount of time. So, when you measure how much weight they can “burn off” over time, the answer is not much, because most sedentary patients can burn 500 or fewer calories a week. As a result, the shaky conclusion that exercise was less important for weight loss emerged and was quickly sensationalized.

What is missing from this logic, though, is that people can change exercise capacity. As exercise capacity goes up for an otherwise sedentary individual and approaches that of a lean person, the ability to lose weight with exercise dramatically changes.

If you give a man

a bucket …

It’s like giving the participant in our pool-emptying example a bucket, or even a hose. The ability to jog for 30 minutes uninterrupted, or ride a bicycle for 60 minutes, is what separates so many would-be dieters from their lean counterparts and accounts for most tried and failed weight loss attempts. Moreover, once a person achieves a critical point of exercise capacity, the experience of exercise itself becomes more pleasant, and the experience can even be fun.

So, can you exercise your way to weight loss? Absolutely. Of course abrupt calorie restrictions will result in weight loss for the short run, but it is extremely difficult for folks to maintain that restriction for significant lengths of time, and most either end up quitting or regaining lost weight. Exercise, though, is a tried and true way to make dietary changes more tolerable. Focusing on exercise and changing exercise capacity first makes it easier to ultimately make better food choices and enjoy clean living, which in the end means significant weight loss that can be maintained over time.

Prologo, from Emory University in Atlanta, is an academic interventional radiologist with a dual board certification in obesity medicine, working to help humans with pain or obesity.

Does That Yummy Gummy Vitamin Pack Enough Nutritional Value?

NORFOLK, Va. (WVEC) — The gummy vitamin craze has taken off, sidelining pills and tablets for a tastier flavor and easy-to-chew alternative. But nutritionists are saying not so fast.

According to vitamin manufacturer Rise-N-Shine, $4.17 billion will be spent on gummy vitamins worldwide by 2025.

CHKD Registered Dietitian Carly Kliment said gummies simply aren't as beneficial as a pill or a chewable.

"The pill or the chewable form has a higher nutrient content," she said.

Kliment said it's difficult to break down all the essential vitamins in a gooey form. When she compared children's Flintstones Gummies to Flintstones Chewables, she found a significant difference in the nutritional value.

"The chewables had 17 vitamins and minerals, whereas the Flintstones gummies had 10."

Taking a closer look at the labels, the gummies don't contain iron or calcium.

"Iron is a big one. You don't see any kind of gummy with iron in them," said Kliment.

The Health Food Center on Colley Avenue in Norfolk is packed with shelves of vitamins. Even though the store boasts gummy vitamins free of artificial dyes and coloring, the vitamins can't compete with their tablets.

"They are better than nothing... but you don't get everything that you would get in a regular high-quality multi-vitamin," said store employee Karla Reese.

Reese also warned about the added sugar in gummies to help to with taste. A Flintstones Gummy has 2 grams of sugar, while the chewable has less than one gram.

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Binge On Super foods Rather Than Fats

It is a known fact that these mouth-watering sweets are high in saturated fats and carbohydrates.

As the festive season hits in India, the sale and consumption of Indian sweets soar high. The association of sweets with Indian tradition and culture has been deep-rooted. However, it is a known fact that these mouth-watering sweets are high in saturated fats and carbohydrates. As a result of the high consumption of these sweets, one often ends up gaining a few pounds duringthe festive days and all the hard work to keep the body healthy throughout the year goes down the drain. So, is the failure due to celebrations a wise outcome?

To avoid the over-consumption of fats in this festive season, here are 5 superfoods that be included in the diet during this festive season. These are surely not going to make you regret after the festive season gets over:

Quinoa: This ancient superfood with majestic history, is gluten-free and have High-protein, vitamins, and minerals. It is a kind of seed which can be black, red, white, pink, purple, yellow, grey, orange or green. Some of its basic health benefits include protection from heart diseases or weight-loss. Quinoa can be used in salads, sandwiches, soups or it can also be used in the makingof oatmeals by adding blueberries for a delicious taste.

Kale: Kale is known as the powerhouse of antioxidants including vitamin C, Beta-Carotene, Kaemferol, and Quercetin. Due to high-antioxidant value, this vegetable has the highest ORAC (Oxygen Radical Absorbance Capacity) Rating. This festive season, Blend wheat pasta with Kale and pistachios and serve the guilt-free yet tasty food to your friends and family.

Pistachios: They are one of the most delicious superfoods which are one of the oldest nuts with high-protein, mineral phosphorus, vitamin B6 beneficial fatty acids, and antioxidants. Due to its amazing taste, you can make sweets with it by blending it with Cranberries and Goji Berries or this superfood can be eaten alone.

Black Raspberries: Botanically known as Rubus Occidentalis, Black Raspberries are being hailed as “the king of berries”. These berries are generally available during the three weeks of July and in the off-season, you can find them as freeze-dried or Black Raspberry Jam. It helps in losing weight due to its perfect nutritional value. It has only 60 calories in one cup, they havetwo grams of proteins and are high in fibres. Due to its health beneficial properties like rich in antioxidants, minerals, and polyphenols, Black raspberries builds the immune system. This superfood can be blended with a butter bread, vanilla ice-cream, and brown sugar in order to make a perfect Raspberry-filled sweet.

Avocado: They are stone fruits with a creamy texture that grow in Mediterranean regions and are also known as an Alligator Pear or Butter fruit. It is the only food which provides healthy monosaturated fatty acids (MUFA). Avocados are naturally high in nutritional value containing nearly 20 vitamins and minerals. Some of its health benefits are osteoporosis prevention, improvement in digestion, natural detoxification, protection from chronic diseases like obesity, diabetes, gastrointestinal diseases, heart diseases etc. Avocadoes can be added in salads for easy and quick consumption or a blend of Avacado with raw cocoa and banana for making a perfect dessert.

(The author Rishabh Chokhani is CEO & Founder, Naturevibe Botanicals)

Vitamin D Levels Can Improve Cardio respiratory Fitness

Vitamin D or the sunshine vitamin is a vital nutrient for the body. It performs several important functions like giving a boost to the immune system, maintaining nervous system and regulating insulin levels. Now, a new study says that Vitamin D is important for maintaining your fitness levels as well. Participants of the study with high levels of Vitamin D were found to have better cardiorespiratory fitness. Cardiorespiratory fitness is referred to a measure of how well your body is able to transport oxygen to your muscles while exercising. A person's level of cardiovascular fitness tells how capable your muscles are in terms of absorbing oxygen.

The study, published in European Journal of Preventive Cardiology, found that higher the levels of Vitamin D, better the cardiorespiratory fitness. However, this association was found only between a person's cardiorespiratory fitness and Vitamin D levels. It wasn't proved if high levels of Vitamin D improved overall fitness.

Also read: Low Vitamin D Levels Strongly Linked To Greater Risk Of Diabetes

Vitamin D is naturally produced in the body when exposed to sunlight. This is the reason why it is also known as sunshine vitamin. When the sun shines on your bare skin, the body makes its own Vitamin D. But the body needs more Vitamin D than it can get from exposure to the sun.

Fatty fish like salmon and tuna are rich sources of Vitamin DPhoto Credit: iStock

Food sources of Vitamin D

Common food sources of Vitamin D include salmon, mackerel, tuna and sardines. Small amounts of the vitamin can be found in egg yolks, milk and other dairy products.

Newborn babies get their required Vitamin D intake from breastmilk. However, it has to be noted that newborns do not get excessive Vitamin D as it may lead to loss of appetite, nausea, vomiting, excessive thirst and muscle aches.

Also read: Want To Reduce Cancer Risk? Make Sure Your Vitamin D Levels Are Optimal

Vitamin D deficiency

Common symptoms of Vitamin D deficiency include muscle weakness and fragile bones. Severe deficiency of Vitamin D in children can lead to rickets in children. Low levels of Vitamin D or Vitamin D deficiency has also been linked to heart disease. However, it is unclear if sufficient levels of Vitamin D will lower heart disease risk. Very high levels of Vitamin D can pose harm to blood vessels and increase amount of calcium in blood stream.

Vitamin D levels are likely to be low in older adults. Older adults with Vitamin D deficiency are likely to have poor memory. Also, deficiency of the vitamin can increase risks of dementia or mental decline.

Also read: 6 Serious Signs That Your Vitamin D Levels Are Too High

You can test your levels of Vitamin D with the help of a blood test. The blood test is known as 25-hydroxyvitamin D test. Healthy levels of Vitamin D, for good bone and overall health, is 20 ng/ml. Some doctors recommend that higher levels, around 30 ng/ml is required to get full benefits from Vitamin D.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information

Does Eating Organic Food Prevent Cancer?

People who frequently eat organic food are less likely to develop cancer, according to a new study observing thousands of French adults.(Photo: fcafotodigital, Getty Images)

People who regularly eat organic food are less likely to develop cancer than those who don't, according to a new study out of France. 

A team of researchers studied 68,946 adult volunteers from France who provided information on how often they ate organic food, drinks and even dietary supplements. Participants were given a score, based on how often they eat organic food ranging from "most of the time" to "never" or "I don't know."

During two follow-up appointments, one in 2009 and another in 2016, the researchers then tracked cancer diagnoses, the most prevalent being breast cancer. Other cancers observed included prostate cancer, skin cancer, colorectal cancer, non-Hodgkin lymphomas and lymphomas.

People who reported higher organic food scores were less likely to be diagnosed with cancer than the rest of the group. For example, those who consumed the most organic food were 25 percent less likely to have cancer, according to the research. That number grew to more than half when looking at cases of non-Hodgkin lymphoma.

This research published Monday in JAMA Internal Medicine doesn't necessarily mean that organic food is reason people are less likely to develop cancer. The reason for the results might be because of other lifestyle or environmental factors. The research also contradicts some data reported in a previous study, the Million Women Study, which linked organic food consumption to a slight increase in the risk of breast cancer. 

More: Organic baby foods contain lead and arsenic, here's what parents can do to safeguard kids

A commentary by three nutrition experts also published in JAMA warns of some weaknesses in the French study, such as possible flaws in the questionnaire used to measure organic food consumption. The authors also stress data around the link between organic food and cancer remains unclear, and they urge the public to continue making dietary decisions based on current recommendations.

"Concerns over pesticide risks should not discourage intake of conventional fruits and vegetables, especially because organic produce is often expensive and inaccessible to many populations," the commentary states.

More: Is coffee healthy or not: How to know if medical studies are worth your time

Health’s contributing editor and registered dietician Cynthia Sass breaks down what clean eating is and how it’s different from other diets that restrict calories or eliminate certain foods. Watch the video for her tips for clean eating. Time

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Is Eating Avocado Seeds Safe?

f you’ve logged onto Facebook in the past few days, you may have seen a viral video demonstrating how you can prepare the seed of an avocado for consumption. The video claims the seed is the most nutrient-dense part of the fruit, and that by drying it, chopping it up into pieces, and blending it, you are left with a powder-like substance that you can mix into smoothies or use for baking, adding an extra nutritional boost to your diet. The video has gained more than 25 million views since it was published on March 13.

So what’s the deal? Have we been missing out on a highly nutritious part of one of our favorite super foods?

RELATED: 31 Super food Secrets for a Long and Healthy Life

Not so much, says Health‘s contributing nutrition editor, Cynthia Sass, MPH, RD.

“I’m a huge avocado fan. I eat them daily, and recommend them to my clients, but I have reservations about eating the seeds,” she said. “While there is some research about beneficial compounds in the seed, the safety of ingesting it hasn’t been established, so the risks versus benefits aren’t fully known.”

RELATED: How to Ripen an Avocado

The research on avocado seed consumption is very limited. In the studies that do exist, scientists conclude that additional research needs to be done to determine whether it’s safe or beneficial to eat them. Additionally, the existing studies have focused on the potential benefits of avocado seed extracts, rather than the consumption of the seed itself, and they provide information only on lab testing, not on clinical data.

RELATED: 8 Avocado Recipes (Besides Guacamole)

“There is a body of evidence exploring potential health benefits in extracts of the avocado seed, but these potential benefits versus risks of eating the avocado seed are not well fleshed out,” said Marisa Moore, MBA, RDN, LDN, an Atlanta-based nutritionist.

RELATED: 4 Ways to Make Avocado Toast

Even the California Avocado Commission writes on its website that it does not recommend the consumption of the avocado pit: “The seed of an avocado contains elements that are not intended for human consumption.”

The bottom line: Until more research is done to establish if the seeds are safe to eat, and how much and how often you should eat them, stick to eating the avocado’s creamy flesh. “It’s chock-full of good fat, vitamins, minerals, antioxidants, and fiber,” Sass said.

This article originally appeared on Health.com.

Common Herbicide Compound Could Save Millions: Aussie-led Research

SYDNEY, Oct. 4 (Xinhua) -- A chemical compound found in common herbicides could help fight human fungal pathogenic infections, which claim about 2 million lives a year, according to latest Australian-led research.

The chemical chlorimuron ethyl also targets a range of fungal infections that are potentially fatal to humans, particularly people undergoing treatments which place the immune system under stress, the University of Queensland, which led the international study, said in a statement on Thursday.

"There are more drug-resistant fungal diseases than ever -- posing a major threat to global human health -- and new drugs are urgently required to combat these diseases," said the university's Dr Luke Guddat.

"Through this research we wanted to see if a specific class of commercial herbicide has the ability to stop the growth of these infections.

"We thought this was a good idea, since plants and fungi have a similar enzyme that these chemicals inhibit, and it turns out we were correct."

The researchers tested five different families of compounds to see if they could inhibit a key enzyme from the fungal species, Candida albicans and Cryptococcus neoformans. Chlorimurion ethyl turned out to be "a standout candidate", they said.

"Humans don't have this enzyme -- we obtain these amino acids from our food -- so there's very little chance that these compounds will be toxic to humans, a factor which limits the use of many of the other currently prescribed antifungal drugs."

The development of compounds to treat the infections is promising but more research is necessary, added Guddat.

"We're only at the early stage of this journey, but we're excited to see the prospects for new treatments in the future," said Guddat.

Police Respond To Animal Complaints And Drug Overdoses

Joan Rusek/Special to cleveland.com  CHAGRIN FALLS, Ohio - Animal Complaint, Ridgewood Road: After seeing a large white pig standing on the sidewalk 8:24 a.m. Sept. 19, a motorist called police. Before an officer arrived the pet pig had moved to its yard posing no danger to traffic or pedestrians.

Department Information, West Washington Street: While walking her dog on South Franklin Street on Sept. 16, a dog that lives on the street ran out and attacked hers. She told police about the incident the next day but declined to press charges.

Mutual Aid, West Washington Street: Police responded 5:34 p.m. Sept. 13 to help Bentleyville police after a woman exited a vehicle screaming she was punched in the face. The accused man was arrested and turned over to Solon police where the incident took place.

Traffic Stop, Carriage Stone Drive: A Penna. man was cited 4:38 p.m. Sept. 18 after he was stopped for driving outside of his driving privileges. He was also cited for having a small amount of marijuana.

Drug Overdose, Solon Road: Police responded 11:32 p.m. Sept. 19 and again 11 p.m. Sept. 20 to an apartment after a 23-year-old man overdosed on opioids. He was revived with Narcan each time and transported to Hillcrest Hospital for treatment.

If you would like to discuss the police blotter, please visit our crime and courts comments page.

Breastfeeding May Help Protect Mothers Against Stroke

.Stroke is the third-leading cause of death for women, according to the Centers for Disease Control and Prevention (CDC). A new study from the American Heart Association (AHA) says breastfeeding may be added to the list of ways to reduce the risk of stroke later in life.

Several risk factors (such as diabetes, high blood pressure, and smoking) and protective factors (such as controlling blood sugar and blood pressure and exercising), have been identified for stroke by the American Stroke Association.

To find this new protective factor, researchers from the University of Kansas looked at data from 80,191 women from The Women’s Health Initiative Observational Study, which tracked the health habits and medical outcomes for women between 1993 and 1998. At this time, the average age of the women was 63.7.

These women were asked to report how long (if ever) they had breastfed their children. Of the women who did breastfeed, 51 percent of them breastfed for one to six months, 22 percent for seven to 12 months, and 27 percent for 13 or more months. In 2010, after adjusting for other factors which may have been contributed (level of exercise, smoking, etc.), researchers tallied up how many post-menopausal women had experienced a stroke during the follow-up period.

What did the researchers find?

Compared with women who had never breastfed, stroke risk was 23 percent lower overall in women who did. It was most pronounced in non-Hispanic black women, who had a 48 percent lower risk, followed by Hispanic women, who had a 32 percent lower risk. White women showed a 21 percent lower risk. There was a slightly lower reduction in overall stroke risk, 19 percent, for women who had breastfed for at least one to six months.

What are the current breastfeeding guidelines?

A mom breastfeeds her child.

The guidelines, set by the American Academy of Pediatrics, recommend that women breastfeed for at least six months to reap benefits of breastfeeding for both the mother and baby.

Dr. Lisette Jacobson, lead author and assistant professor at the University of Kansas School of Medicine in Wichita, hopes that this study will encourage women to follow these guidelines.

"For women of reproductive age who are thinking of having a baby, I would say to strongly consider breastfeeding as a part of your birthing plan, at least for the recommended six month period," she told ABC News.

The study was observational, the researchers didn’t intervene and ask one group to breastfeed longer or shorter, so it cannot establish a “cause and effect” relationship between breastfeeding and stroke. The data does seem to link the two, however, and Jacobson does hope that the findings of this study will spark further research to learn more about the relationship.

She stressed the racially relevant findings, which showed the greatest benefit for non-Hispanic black women and Hispanic women. Stroke also happens to be leading cause of death overall in non-Hispanic black women and Hispanic women over the age of 65, so Jacobson says the study may give priceless information to public outreach programs about breastfeeding.

“We need to increase public awareness of breastfeeding and maternal outcomes later in life in general," Jacobson said, "but especially for those populations -- non-Hispanic black and Hispanic Americans -- who face a larger health burden from stroke."

Richa Kalra, M.D., is a resident physician specializing in psychiatry and working in the ABC News Medical Unit.

How Do Energy Bars Measure Up?

Energy bars are easy to grab, and there are lots to choose from. But how do they stack up? Consumer Reports' food experts looked at 33 popular energy bars - ranking everything from nutrition to taste. In the 1960's, energy bars were created for astronauts to eat in outer space. Back here on earth, energy bars fueled the jogging craze of the 70's, and continue as a fitness favorite today.

After all, they're portable, convenient, and help squash hunger. They're certainly marketed as being healthy, but are they legit? Consumer Reports' food experts sampled 33 bars, 21 chocolate nut and 12 berry nut types looking at the flavor, ingredients and nutritional quality. CR's most important finding: Many of these bars don't live up to the healthy marketing seen on the packaging. Will eating this one 'save your life?' The name actually refers to food aid donations. The RxBar sounds like a prescription for health but there's nothing medicinal about it. Consumer Reports Health Expert Ellen Klosz says, "The best way to choose a bar is to look for more real ingredients, like nuts, fruits, and grains rather than processed ingredients." Here are CR's top choices for nutrition and taste:

 In the berry category, Pure Organic Wild Blueberry Fruit and Nut Bar contain whole blueberries and nuts. This soft bar is sweet and tangy, and tastes of dates. Testers found this one soft and dense. Larabar's blueberry bar also has cashew pieces throughout, with a slightly sour and sweet flavor. CR recommendations in the chocolate energy bar category include an organic chocolate and peanut butter bar from Nature's Path. It's a sweet-tasting, moist bar with lots of coconut and chocolate chunks. And Larabar Nut and Seed Crunchy Bar is crunchy, with finely chopped almonds and dark chocolate with a slight coconut flavor. And watch for sugars. If you see agave or tapioca syrup, make sure they're towards the end of the ingredient list.

This Study Of 1.2 Million People Reveals The 1 Exercise That Most Improves Overall Mental Health

But what you probably don't know--since the research was just published--is that team sports have the greatest impact on mental health. (No. 2? Cycling.) The study is one the first of its kind, and easily the largest--1.2 million people participated--to analyze the effect of different types of exercise on overall mental health. In general terms, physical activity performed in groups, like team sports or fitness classes, provides greater benefits than walking, running, or lifting weights. (I'm kinda bummed about the last one. Wait....) To determine the rankings you'll see below, researchers surveyed respondents to ask how many days in the previous month their mental health was "not good" due to depression, stress, or "problems with emotions." The following list shows how people reported feeling after a month of different activities, compared to people who were not physically active. (The result indicates the percentage of fewer poor mental health days; for example, those participating in team sports reported 22.3 percent fewer bad days than those who did not exercise.) Team sports: 22.3 percent Cycling: 21.6 percent Aerobic or gym exercise: 20.1 percent (does not include indoor bikes or treadmills) Running or jogging: 19 percent Recreational sports: 18.9 percent Winter or water sports: 18 percent Walking: 17.7 percent Household chores: 11.8 percent Obviously any form of exercise--even vacuuming--improves your mental health. Plenty of studies have proven that link. And the differences between the different forms of exercise are relatively small. Keep in mind the link between exercise and mental health is correlated, not causal. Poor mental health may cause people to exercise less; better mental health may cause people to exercise more. (When I feel down, I'm a lot less likely to exercise.) But then again, if I feel down and go for a ride...I always feel better. Exercise has a way of clearing my head, lifting my mood...I always feel better about myself, if only because of the inner pride that comes from doing something hard. So maybe the link between better mental health and exercise is at least somewhat causal. As Dr. Adam Chekroud, the senior author of the study, says: "This is very strong evidence that there is a relationship between exercise and mental health. It seems like there are some sweet spots, and the relationship is probably complex. But even things like walking or household chores seem to have benefits." Improve your health and fitness and improve your mental health at the same time? Sounds like the perfect double-dip. Other articles on exercise, fitness, and diet: And if you're a little more hard-core, check out my series in which I try different people's workouts for a week: And if you're really hard-core:

State Reports Third Human Case Of West Nile Virus

Connecticut health officials are reporting that a third human case of West Nile virus has been identified in the state.

An elderly Southington resident tested positive for the virus after becoming ill during the first week in August, the Connecticut Department of Public Health said Friday. The individual, who is between 70 and 79 years of age, was hospitalized and is now recovering, DPH said.

This is the third human case of West Nile virus diagnosed in Connecticut this summer. The previous cases involved residents of Fairfield and Newington.

West Nile virus has been detected in Connecticut every year since 1999. Three Connecticut residents were diagnosed with the West Nile infection last year.

A total of 134 human cases of West Nile virus were diagnosed in Connecticut residents before 2018. That includes three people who died as a result of the illness.

spread the West Nile virus to humans.

As of Thursday, the Connecticut Agricultural Experiment Station said West Nile virus-infected mosquitoes have been detected in: Bethany, Bridgeport, Chester, Danbury, Darien, East Haven, Easton, Fairfield, Franklin, Greenwich, Haddam, Hamden, Hartford, Madison, Manchester, Meriden, Middlefield, Milford, Monroe, New Britain, New Canaan, New Haven, Newington, North Branford, Norwalk, Orange, Shelton, South Windsor, Stamford, Stratford, Wallingford, Waterbury, Waterford, West Hartford, West Haven, Westbrook, Weston, Westport, Wethersfield and Woodbridge.

“We continue to see exceptionally high numbers of mosquitoes carrying West Nile virus, especially in coastal Fairfield and New Haven counties and in the greater Hartford area,” said Dr. Philip Armstrong, medical entomologist at the CAES. “This is the critical time of summer when virus activity reaches its peak in the mosquito population.”

CAES warned that people are at greatest risk of West Nile infection in August and September.

“With higher temperatures forecast for next week, we anticipate further buildup of the virus in mosquitoes with increasing risk for human exposure,” said Dr. Theodore Andreadis, director of the Center for Vector Biology & Zoonotic Diseases at the CAES. “We strongly encourage people in affected communities to take simple steps to prevent mosquito bites, such as using insect repellent and covering bare skin, especially during dusk and dawn when biting mosquitoes are most active.

The Best Workout Shoes For Women, According To Fitness Experts

Even as an experienced runner, the thought of having to pick out your next pair of running shoes can be daunting. Fortunately, cushioned running shoes come in many different forms. For example, the best cushioned running shoes for you might be ones with the maximum amount of cushioning, especially if you tend to overpronate. Neutral runners, or those with normal to high arches, may find that less cushioning is better.

Runners with high arches should seek shoes with a softer midsole, according to this Cleveland Clinic article. Properly cushioned shoes allow for optimal shock absorption when running. In contrast, those with low arches may do best with a firmer midsole. While it’s a good idea to keep this general advice in mind, your needs may be different from those of a runner with the same type of pronation.

A properly cushioned shoe isn’t necessarily the heaviest. In fact, some of the best cushioned running shoes for general use offer lightweight performance with ample cushioning. According to Carson Caprara, a senior product manager for Brooks Running, up to 80 percent of runners surveyed prefer a lightweight yet cushioned shoe. From the most cushioning for road runs to cushioning in the right places for trails, here’s a look at this year’s top cushioned running shoes.

What are the best cushioned running shoes?

Best for Narrow Feet: Saucony Freedom ISO 2 | Check it out on Amazon – $131.78

Best for High Arches: Brooks Ghost 11 | Check it out on Amazon – $120.00

Best for Trail Running: La Sportiva Bushido | Check it out on Amazon – $94.48

Best for Maximum Road Cushioning: Skechers GOrun MaxRoad 3 Ultra | Check it out on Amazon – $110.00

Best for Flat Feet: Asics GEL-DS Trainer 23 | Check it out on Amazon – $83.88 – $120.00

1. Saucony Freedom ISO 2 – $131.78