In last week’s Thursday’s edition of the Guardian Newspaper, I wrote generally on the fruit berries. Having done that I have also seen the richness of individual berries in the group of fruits in what is called berries. For this reason I have decided to write about four of the commonest fruits in this group.
It is important for us to know that there are berries in such shops as Shoprite, SPAR etc. In other words, these fruits can easily be found and bought here in Nigeria.
Strawberries are juicy and delicious nutrient-rich fruits, which are full of antioxidants. Minerals and vitamins commonly found in strawberries are potassium, calcium, magnesium, iron and vitamin CC.
Health benefits of strawberries
Boosts the immune system Strawberries are a powerful source of vitamin C, which is an established immune booster. Vitamin C is also a well-known antioxidant. It is a fast working antioxidant, which effectively neutralises free radicals and contributes to the effectiveness of the Vitamin Antioxidant Defense System. Consumption of one serving of strawberries is sure to provide one half of our body’s daily requirement of vitamin C
Helps to prevent cancer Vitamin C, the antioxidant neutralizes free radicals that would have destroyed cells and DNA and possibly cause cancer (vitamin C boosts the immune system). Ellagic acid is a phytonutrient that is also found in strawberry. Ellagic acid has been found to exhibit anti-cancer properties by suppressing cancer growth. Lutein and zeaxanthin (zeathanins) are free fatty acids also found in strawberry. They are antioxidants, which mop up free radicals and prevent oxidative stress damage of cells.
Ensures healthy vision Strawberry, by its antioxidant function can help to prevent cataract formation. Cataract can lead to blindness in old age. The UV rays from the sun causes the release of free radicals from the protein in the lens. Sufficient vitamin C in the system neutralizes these free radicals and prevents damage to the lens of the eyes. Also, vitamin C functions in strengthening of the cornea and retina of the eye.
Cholesterol Lowering Effect Strawberries are included in the list of heart-healthy foods. Ellagic acid and flavonoids in strawberries are antioxidants, which prevent the build up of plaques on the walls of arteries by the LDL (bad) cholesterol in the blood circulation. The anti-inflammatory effect of ellagic acid and flavonoids also prevent heart disease.
Reduction of inflammation Arthritis, which is inflammation of the joints have also been found to respond positive to the antioxidants and phytochemicals in strawberries. An elevated C-reactive protein is an indication of inflammation. This CRP has been shown to decrease in those who consume strawberries regularly.
Effect on blood pressure Potassium is richly found in strawberries – about 134mg per serving. Potassium is a buffer against the negative effect of sodium in the cell, which leads to a reduction of the blood pressure.
Increase intake of fibre Fibre helps in the healthy digestion of food in the intestine and prevents conditions such as constipation and diverticulitis. Fibre also helps to reduce the absorption of glucose in the blood. Strawberries are a good source of fibre.
Can diet impact mental health? A new review takes a look at the evidence. Overall, the authors conclude that although nutrition certainly does appear to have an impact, there are still many gaps in our knowledge.
Nutrition is big business, and the public is growing increasingly interested in how food affects health. At the same time, mental health has become a huge focus for scientists and the general population alike.
It is no surprise, then, that interest in the impact of food on mental health, or “nutritional psychiatry,” is also gathering momentum.
Supermarkets and advertisements inform us all, at great volume, about superfoods, probiotics, prebiotics, fad diets, and supplements. All of the above, they tell us, will boost our body and our mind.
Despite the confidence of marketing executives and food manufacturers, the evidence linking the food we eat to our state of mind is less clear-cut and nowhere near as definitive as some advertising slogans would have us believe.
At the same time, the authors of the new review explain, “neuropsychiatric disorders represent some of the most pressing societal challenges of our time.” If it is possible to prevent or treat these conditions with simple dietary changes, it would be life changing for millions of people.
This topic is complex and convoluted, but trying to understand the nuances is vital work.
Recently, a group of researchers reviewed the existing research into nutrition and mental health. They have now published their findings in the journal European Neuropsychopharmacology.
The authors assessed the current evidence to gain a clearer understanding of the true influence of food on mental health. They also looked for holes in our knowledge, uncovering areas that need increased scientific attention.
It makes sense
That diet might affect mood makes good sense. First and foremost, our brains need nutrients to function. Also, the food we eat directly influences other factors that can impact mood and cognition, such as gut bacteria, hormones, neuropeptides, and neurotransmitters.
However, gleaning information about how specific types of diet influence specific mental health issues is incredibly challenging.
The reviewers found, for instance, that a number of large cross-sectional population studies demonstrate a relationship between certain nutrients and mental health. However, it is impossible, from this type of study, to determine whether or not food itself is driving these changes in mental health.
At the other end of the scale, well-controlled dietary intervention studies that are better at proving causation tend to recruit smaller numbers of participants and only run for a short period of time.
Lead author Prof. Suzanne Dickson, from the University of Gothenburg in Sweden, explains the overarching theme of the team’s findings:
“We have found that there is increasing evidence of a link between a poor diet and the worsening of mood disorders, including anxiety and depression. However, many common beliefs about the health effects of certain foods are not supported by solid evidence.”
Some specifics
One diet that has received a great deal of attention during the past few years is the Mediterranean diet. According to the recent review, there is some relatively strong evidence to suggest that the Mediterranean diet can benefit mental health.
In their review, the authors explain how “a systematic review combining a total of 20 longitudinal and 21 cross-sectional studies provided compelling evidence that a Mediterranean diet can confer a protective effect against depression.”
They also found strong evidence to suggest that making some dietary changes can help people with certain conditions. For instance, children with drug resistant epilepsy have fewer seizures when they follow a ketogenic diet, which is high in fat and low in carbohydrates.
Also, people with vitamin B-12 deficiencies experience lethargy, fatigue, and memory problems. These deficiencies are also linked with psychosis and mania. For these people, vitamin B-12 supplementation can significantly improve mental well-being.
However, as the authors point out, it is not at all clear if vitamin B-12 would make a significant difference to people who are not clinically defined as deficient.
Much left to learn
For many of the questions the researchers explored in this review, it was not possible to reach firm conclusions. For instance, in the case of vitamin D, some research has concluded that supplementation improves working memory and attention in older adults. Other studies have found that using vitamin D supplements might reduce the risk of depression.
However, many of these studies were small, and other, similar studies have concluded that vitamin D does not have any impact on mental health.
As the review’s authors point out, because “a substantial proportion of the general population has a vitamin D deficiency,” understanding its role in mental health is important.
Similarly, the evidence for a nutritional role in attention deficit hyperactivity disorder (ADHD) was quite mixed.
As Prof. Dickson outlines: “[W]e can see [that] an increase in the quantity of refined sugar in the diet seems to increase ADHD and hyperactivity, whereas eating more fresh fruit and vegetables seems to protect against these conditions. But there are comparatively few studies, and many of them don’t last long enough to show long-term effects.”
“There is a general belief that dietary advice for mental health is based on solid scientific evidence. In reality, it is very difficult to prove that specific diets or specific dietary components contribute to mental health.”
Prof. Suzanne Dickson
The authors go on to explain some of the inherent difficulties in studying the impact of diet on mental health, and they offer some ideas for the future. Overall, Prof. Dickson concludes:
“Nutritional psychiatry is a new field. The message of this paper is that the effects of diet on mental health are real, but that we need to be careful about jumping to conclusions on the base of provisional evidence. We need more studies on the long-term effects of everyday diets.”
For those with metabolic syndrome, the necessary lifestyle and weight changes can be challenging. Now, a study has shown that eating within a certain time window can help tackle that.
Metabolic syndrome is an umbrella term for a number of risk factors for serious conditions, such as diabetes, heart disease, and stroke. These risk factors include obesity and high blood pressure, among others.
This is no small issue in the United States, where one-third of adults have metabolic syndrome. In fact, the condition affects around 50% of people aged 60 and over.
Obesity is also prevalent, affecting around 39.8% of adults in the U.S. Obesity is closely linked to metabolic syndrome.
Receiving a diagnosis of metabolic syndrome offers a critical window of opportunity for making committed lifestyle changes before conditions such as diabetes set in.
However, making the necessary long-term lifestyle changes to improve one’s health outlook is not always easy. Such changes include losing weight, managing stress, being as active as possible, and quitting smoking.
For the first time, a new study has looked into time-restricted eating, or intermittent fasting, as a means of losing weight and managing blood sugar and blood pressure for people with metabolic syndrome.
This new study, which appears in the journal Cell Metabolism, is set apart from previous studies that looked at the health and weight loss benefits of time-restricted eating in mice and healthy people.
“[People] who have metabolic syndrome/prediabetes are often told to make lifestyle interventions to prevent progression of their risk factors to […] disease,” said co-corresponding study author Dr. Pam Taub, of the University of California San Diego School of Medicine.
“These [people] are at a crucial tipping point, where their disease process can be reversed.”
“However, many of these lifestyle changes are difficult to make. We saw there was an unmet need in [people] with metabolic syndrome to come up with lifestyle strategies that could be easily implemented.”
Clinical testing of time-restricted eating
Armed with the knowledge that time-restricted eating and intermittent fasting had been effective in treating and reversing metabolic syndrome in mice, the researchers set out to test these findings in a clinical setting.
“There are a lot of claims in the lay press about promising lifestyle strategies that have no data to back up the claims. We wanted to study [time-restricted eating] in a rigorous, well-designed clinical trial,” said Dr. Taub.
Participants could eat what they wanted, when they wanted, within 10-hour windows.
The good news for the 19 participants with metabolic syndrome was that they could decide how much to eat and when they ate, as long as they restricted their eating to a window of 10 hours or less.
A 10-hour window had been effective with mice, and it offered people enough leeway that would be easy to comply with long-term.
“The participants in the study had control of their eating window,” said Dr. Taub. “They could determine which 10-hour period they wanted to consume calories. They also had flexibility in adjusting their eating window by a couple [of] hours based on their schedule.”
“Overall, participants felt they could adhere to this eating window. We did not restrict how many calories they consumed during their eating window,” Dr. Taub told Medical News Today.
Most of the participants had obesity, and 84% were taking at least one medication, such as an antihypertensive drug or a statin.
Metabolic syndrome is associated with at least three of the following: high blood pressure, high fasting blood sugar, high triglyceride (body fat) levels, low high-density lipoprotein, or “good,” cholesterol, and abdominal obesity.
Weight loss and better sleep
“As they started to adhere to this eating window, they started feeling better with more energy and better sleep, and this was positive reinforcement for them to continue with this 10-hour eating window,” said Dr. Taub.
Almost all the participants ate breakfast later (around 2 hours after waking) and dinner earlier (around 3 hours before bed).
The study lasted for 3 months, during which time the participants showed a 3% weight and body mass index (BMI) reduction, on average, and a 3% loss of abdominal, or visceral, fat.
“All of these improvements reduce their risk of cardiovascular disease,” said Dr. Taub.
Also, many participants showed a reduction in blood pressure and cholesterol, as well as improvements in fasting glucose. They also reported having more energy, and 70% reported an increase in the amount of time they slept or experienced sleep satisfaction.
The participants said that the plan was easier to follow than counting calories or exercising, and more than two-thirds kept it up for around a year after the study ended.
Dr. Taub recommends that anyone interested in trying time-restricted eating speak to their healthcare provider first, especially if they have metabolic syndrome and are taking medication, as weight loss may mean that medications require adjustment.
Lower abdominal pain is pain that occurs below a person’s belly button. Bloating refers to a feeling of pressure or fullness in the abdomen, or a visibly distended abdomen. Sometimes, these symptoms occur together.
Though occasional lower abdominal pain and bloating are common, a person should speak to their doctor if it becomes a regular occurrence. In some cases, this combination of symptoms may indicate an underlying issue that requires medical treatment.
Keep reading for more information on some of the more common causes of abdominal pain and bloating. We also outline various treatment options for this combination of symptoms.
Causes of both abdominal pain and bloating
There are several causes of combined lower abdominal pain (LAP) and bloating. Some relatively harmless, or benign, causes include:
consumption of high fat foods
swallowing too much air
stress
In some cases, LAP and bloating can occur as a result of an underlying medical condition, such as:
food intolerances, such as lactose or gluten intolerance
gastroesophageal reflux disease (GERD), although this more commonly causes upper abdominal pain-gastroenteritis, which is inflammation of the gastrointestinal (GI) tract that causes vomiting and diarrhoea
diverticulitis, which is inflammation or infection of part of the large intestine
ileus, which is a condition that slows the function of the small and large intestine
delayed stomach emptying, or gastroparesis, which is a complication of diabetes mellitus
intestinal obstruction
inflammatory bowel disease (Crohn’s disease or ulcerative colitis)
Other conditions that can cause LAP and bloating are specific to females. These include:
menstrual pain
endometriosis
ovarian cysts
pelvic inflammatory disease (PID)
pregnancy
ectopic pregnancy
LAP and bloating can also be due to conditions that do not necessarily affect the stomach, intestines, or reproductive organs. These conditions include;
drug allergies
side effects of certain medications
hernia
cystitis, or infection of the urinary tract infection
appendicitis, or inflammation of the appendix
kidney stones
When to see a doctor
If the cause of LAP and bloating is relatively benign, symptoms should go away within a few hours to days.
A person should see a doctor if:
their symptoms last longer than a few days
their symptoms begin to interfere with their daily life
they are pregnant and are unsure of the cause of LAP and bloating
People should seek immediate medical attention if vomiting or the inability to pass gas occur alongside LAP and bloating.
People who experience LAP and bloating along with one or more of the following symptoms should seek emergency medical attention:
sudden worsening of pain
fever
unusual vaginal discharge
bloody stool
unexplained weight loss
severe nausea and vomiting
Diagnosis
To make a diagnosis, a doctor will begin by carrying out a physical examination. An initial examination will involve applying pressure to the abdomen. This will help the doctor to check the location of pain and to feel for any abnormalities.
A doctor will also make a note of the person’s medical history, and any other symptoms they experience. They may also ask whether there is anything that triggers the pain or makes it worse.
Diagnostic tests, such as urine, blood, or stool tests, may also be necessary. These can help to identify signs of infection or other underlying conditions.
In some cases, a doctor may order one of the following imaging tests to check for abnormalities in the abdomen:
ultrasound
X-ray
CT or MRI
If the imaging tests come back normal, a doctor may perform a colonoscopy for a closer look inside the intestines.
Treatment
The following are some general home treatment options that may help to alleviate symptoms of LAP and bloating:
increasing fluid intake
exercising to help alleviate gas and bloating
taking over-the-counter (OTC) pain medications
taking OTC antacids
If home treatments do not work, a person should speak to their doctor about other treatment options. These will vary, depending on the cause of LAP and bloating. However, some examples include:
prescription medications to treat pain and bloating
antibiotics to help treat a bacterial infection
emergency surgery to remove a ruptured appendix
Prevention
There are some steps a person can take to help alleviate LAP and bloating. Two key steps include quitting smoking and avoiding trigger foods.
The following are examples of foods that may cause or contribute to LAP and bloating:
high fat foods
certain plant-based foods, such as cabbage, lentils, and beans
dairy products if a person is lactose intolerant
carbonated drinks
beer
chewing gum
hard candy
Also, people may benefit from increasing their intake of high fiber foods such as fruits, vegetables, and whole grains. This will help to prevent constipation and associated bloating.
If an underlying condition is the cause of LAP and bloating, then treating the condition should help to alleviate these symptoms.
Outlook
There are many potential causes of lower abdominal pain and bloating. Some causes are relatively benign and easy to treat, while others may be more serious.
Occasional lower abdominal pain and bloating are usually not a cause for concern. However, people should see a doctor if their symptoms worsen, last more than a few days, or disrupt their daily activities.
People who experience additional symptoms, such as vomiting, fever, or blood in the stool, should seek emergency medical attention.
In some cases, people can prevent lower abdominal pain and bloating by avoiding foods that may trigger these symptoms.
A cup of coffee in the morning could have greater benefits than just helping tired workers wake up.
Coffee drinkers have half the risk of the most common type of liver cancer, a study has found.
The coffee bean contains polyphenols that may stop cancer cells dividing.
Researchers from Queen’s University Belfast looked at almost half a million people, of whom more than three- quarters drank coffee. They were 50 per cent less likely to be diagnosed with hepatocellular carcinoma, which makes up nine out of ten cases of liver cancer.
Dr. Una McMenamin, of Queen’s, said: “Our findings are reassuring in suggesting coffee may have health benefits.”
Lead author Kim Tu Tran said: “People with a coffee-drinking habit could find keeping that habit going is good for their health.
“That is because coffee contains antioxidants and caffeine, which may protect against cancer.
“However drinking coffee is not as protective against liver cancer as stopping smoking, cutting down on alcohol or losing weight.”
The study, presented at the National Cancer Research Institute (NCRI) conference in Glasgow, found older, university-educated people, those who drank alcohol and men in particular were most likely to drink coffee.
Researchers tracked 365,157 coffee-drinkers, and more than 100,000 people who did not drink coffee, over seven and a half years using national cancer records.
In that time 88 people were diagnosed with the most common form of liver cancer, which is rising in England.
The risk was 50 per cent lower for coffee-drinkers compared with those who drank no coffee.
That was the case when alcohol, smoking and obesity were factored in. The risk fell 13 per cent for every cup someone drank daily.
Most coffee drinkers in Britain use instant, which some experts suspected may carry a higher risk of cancer. Evidence suggests it has higher levels of acrylamide – a cancer-causing chemical made when beans are roasted.
But the study, which looked at instant, ground and decaf coffee, found the risk of hepatocellular carcinoma was just as low in people who mostly drank instant coffee.
Jars of coffee are thought to contain more cancer-fighting compounds, such as chlorogenic acid, which may prevent harmful inflammation in the body.
The World Cancer Research Fund has also concluded that it is ‘probable’ coffee reduces the risk of liver cancer.
But the latest study, published in the British Journal of Cancer, did not find an overall link between coffee and other digestive cancers, despite looking at types including bowel and stomach cancer.
A separate study, involving the same team, found people who took statins had a 36 per cent reduced chance of being diagnosed with liver cancer.
Experts believe statins, taken by millions of people in Britain to lower their cholesterol, may reduce the number of abnormal cells which can develop into tumours.
A new study spanning nearly 2 decades has found a link between an unhealthful diet and vision loss in older age. Should we be keeping more of an eye on what we eat?
A robust body of research has shown that a diet rich in red meat, fried foods, high fat dairy, processed meats, and refined grains is bad for the heart and linked to the development of cancer.
However, not many people consider the impact of diet on their eyesight.
AMD is a condition that impacts the retina with age, blurring central vision. Central vision helps people see objects clearly and perform everyday activities such as reading and driving.
According to the Centers for Disease Control and Prevention (CDC), in the United States, around 1.8 million people aged 40 and above are living with AMD, and another 7.3 million have a condition called drusen, which usually precedes AMD.
The CDC also explain that “AMD is the leading cause of permanent impairment of reading and fine or close-up vision among people aged 65 years and older.”
Now, the new study — which was the first to look at dietary patterns and the development of AMD over time — has found an association between an unhealthful diet and AMD.
Senior study author Dr. Amy Millen, of the University at Buffalo in New York, told Medical News Today, “Most people understand that diet influences cardiovascular disease risk and risk [of] obesity; however I’m not sure the public thinks about whether or not diet influences one’s risk [of] vision loss later in life.”
Although research has shown links between certain foods and nutrients and AMD — for example, some studies have suggested that high dose antioxidants may slow progression — there has been less research into dietary patterns as a whole.
Furthermore, studies that have looked at dietary patterns have focused on late stage risk — that is, the point at which the condition becomes vision threatening — rather than early and late stage disease.
“We wanted to examine how the overall pattern of one’s diet may predict later development of AMD, both early onset and late stage disease,” said Dr. Millen.
Unhealthful diet raises AMD risk by threefold
The study looked at the development of early and late AMD in participants of the Atherosclerosis Risk in Communities study, which looked at arterial health over 18 years (1987–1995).
Using data on 66 different food types, the researchers identified two diet patterns: one they dubbed “Prudent,” or healthful, and one they dubbed “Western,” which included a high intake of “processed and red meat, fried food, dessert, eggs, refined grains, high fat dairy, and sugar sweetened beverages.”
Although the researchers found no link between early AMD and dietary patterns, they found that the incidence of late AMD was three times higher among those with a Western eating pattern.
“What we observed in this study was that people who had no AMD or early AMD at the start of our study, and reported frequently consuming [unhealthful] foods, were more likely to develop vision threatening, late stage disease approximately 18 years later,” says Dr. Millen.
Prevention is better than cure
Early stage AMD has no symptoms, so a person may not know that have it. Also, although not everyone develops late stage AMD, for those who do, it can be costly and invasive to treat.
There are two forms of late stage AMD. One is called wet AMD, or neovascular AMD, which healthcare professionals tend to treat by injecting antivascular growth factors.
The other is called dry AMD, or geographic atrophy, which occurs when the photoreceptor cells die without neovascularization. There is no effective treatment for this form of AMD.
“We would like the public to realize that diet is important to their vision,” said Millen.
“The clinical take-home message is that dietary intake likely makes a difference in determining central vision loss later in life. If a person has early onset AMD, it is in their best interest to eat foods we identified as part of the Western diet pattern in moderation.”
The kidneys are small organs in the lower abdomen that play a significant role in the overall health of the body. Some foods may boost the performance of the kidneys, while others may place stress on them and cause damage.
The kidneys filter waste products from the blood and send them out of the body in the urine. They are also responsible for balancing fluid and electrolyte levels.
The kidneys perform these tasks with no outside help. Several conditions, such as diabetes and high blood pressure, may affect their ability to function.
Ultimately, damage to the kidneys may lead to chronic kidney disease (CKD). As the authors of a 2016 article noteTrusted Source, diet is the most significant risk factor for CKD-related death and disability, making dietary changes a key part of treatment.
Following a kidney-healthy diet plan may help the kidneys function properly and prevent damage to these organs. However, although some foods generally help support a healthy kidney, not all of them are suitable for people who have kidney disease.
Water
Water is the most important drink for the body. The cells use water to transport toxins into the bloodstream.
The kidneys then use water to filter these toxins out and to create the urine that transports them out of the body.
A person can support these functions by drinking whenever they feel thirsty.
Fatty fish
Salmon, tuna, and other cold-water, fatty fish that are high in omega-3 fatty acids can make a beneficial addition to any diet.
The body cannot make omega-3 fatty acids, which means that they have to come from the diet. Fatty fish are a great natural source of these healthful fats.
As the National Kidney Foundation note, omega-3 fats may reduce fat levels in the blood and also slightly lower blood pressure. As high blood pressure is a risk factor for kidney disease, finding natural ways to lower it may help protect the kidneys.
Sweet potatoes
Sweet potatoes are similar to white potatoes, but their excess fiber may cause them to break down more slowly, resulting in less of a spike in insulin levels. Sweet potatoes also contain vitamins and minerals, such as potassium, that may help balance the levels of sodium in the body and reduce its effect on the kidneys.
However, as sweet potato is a high-potassium food, anyone who has CKD or is on dialysis may wish to limit their intake of this vegetable.
Dark leafy greens
Dark leafy greens, such as spinach, kale, and chard, are dietary staples that contain a wide variety of vitamins, fibers, and minerals. Many also contain protective compounds, such as antioxidants.
However, these foods also tend to be high in potassium, so they may not be suitable for people on a restricted diet or those on dialysis.
Berries
Dark berries, which include strawberries, blueberries, and raspberries, are a great source of many helpful nutrients and antioxidant compounds. These may help protect the cells in the body from damage.
Berries are likely to be a better option than other sugary foods for satisfying a sweet craving.
Apples
An apple is a healthful snack that contains an important fiber called pectin. Pectin may help reduce some risk factors for kidney damage, such as high blood sugar and cholesterol levels.
Apples can also often satisfy a sweet tooth.
Foods to avoid
There are several foods that people should avoid if they want to improve their kidney health or prevent damage to these organs.
These include the following:
Phosphorous-rich foods
Too much phosphorus can put stress on the kidneys. ResearchTrusted Source has shown that there is a correlation between high phosphorous intake and an increased risk of long-term damage to the kidneys.
However, there is not enough evidence to prove that phosphorous causes this damage, so more research into this topic is necessary.
For people looking to reduce their phosphorous intake, foods high in phosphorous include:
meat
dairy products
most grains
legumes
nuts
fish
Red meat
Some types of protein may be harder for the kidneys, or the body in general, to process. These include red meat.
Initial research has shown that people who eat a lot of red meat have a higher risk of end-stage kidney disease than those who eat less red meat. However, there is a need for more studies to investigate this risk.
Foods for people with CKD
Cabbage may be beneficial for people with CKD.
While the above foods may support a healthy kidney in general, they are not usually the best choices for people with CKD.
Doctors will put most people with CKD on a specific diet to avoid minerals that the kidneys process, such as sodium, potassium, and phosphorous.
As CKD progresses, people may also need to limit their phosphorous intake, as this mineral can build up in the blood of people with this disease.
Choosing the right amount of potassium is also important for people with CKD, as problems may occur when potassium levels get too high or low.
People with CKD should aim to eat healthful foods that are low in these minerals but still provide the body with other nutrients.
It may also be important for people with CKD to reduce their protein intake and only include small amounts of protein in their meals. When the body uses protein, it turns into waste, which the kidneys must then filter out.
As a 2017 studyTrusted Source notes, eating a diet lower in protein may protect against complications of CKD, such as metabolic acidosis, which occurs as kidney function deteriorates. The researchers indicated that eating a diet rich in fruits and vegetables and low in protein might help reduce these risks.
People with CKD can work directly with a dietitian to create a suitable diet plan that meets their needs.
Cabbage
Cabbage is a leafy vegetable that may be beneficial for people with CKD. It is relatively low in potassium and very low in sodium, yet it also contains many helpful compounds and vitamins.
Red bell peppers
In addition to being very low in minerals such as sodium and potassium, red bell peppers contain helpful antioxidant compounds, which may protect the cells from damage.
Garlic
Garlic is an excellent seasoning choice for people with CKD. It can give other foods a more satisfying, full flavor, which may reduce the need for extra salt. Garlic also offers a range of health benefits.
Cauliflower
Cauliflower is a versatile vegetable for people with CKD. With the right preparation, it makes a good replacement for foods such as rice, mashed potatoes, and even pizza crust.
Cauliflower also contains a range of nutrients without providing too much sodium, potassium, or phosphorous.
Arugula
People with CKD may have to avoid many greens, but arugula can be a great replacement. Arugula is generally lower in potassium than other greens, but it still contains fiber and other beneficial nutrients.
Berries
Blueberries are a healthful snack for people with CKD.
The fruits below can be a healthful sweet snack for people with CKD:
cranberries
strawberries
blueberries
raspberries
red grapes
cherries
Olive oil
Olive oil may be the best cooking oil because of the type of fat that it contains. Olive oil is high in oleic acid, which is a polyunsaturated fatty acid that may help reduce inflammation in the body.
Egg whites
Eggs are a simple protein, but the yolks are very high in phosphorous. People with CKD can make omelets or scrambled eggs using just the egg whites.
Foods for people with CKD to avoid
For people with CKD, some foods may be difficult for the body to process and might place more stress on the kidney. These include:
white potatoes
red meat
dairy products
sugary beverages
avocado
bananas
canned foods
pickled foods
alcohol
egg yolks
People looking to protect their kidneys from future damage may also want to consider eating these foods in moderation.
Summary
The kidneys play an important role in filtering the blood and eliminating waste products in the urine. Many foods may help support an already healthy kidney and prevent damage to this organ.
However, people with chronic kidney disease will need to follow a different set of dietary rules to protect their kidneys from further damage.
It is always best to talk to a licensed dietitian before moving forward with any dietary changes.
Peanuts are a nutrient dense food that contains vegetable proteins and healthful fats.
Overeating peanut butter may increase the number of calories and fat in someone’s diet. If a person is eating more calories than they need, they may gain weight.
Peanut butter can be a nutritious food when people eat the right amount. In such instances, peanut butter may help a person with weight loss.
In this article, we discuss the effect of peanut butter on weight.
A 32 gram (g) portion (2 tbsp) of peanut butter contains 190 calories and 16 g of fat, which is 21% of a person’s recommended daily value of fat.
Although peanut butter contains high levels of calories and fat, it may not encourage long-term weight gain when eaten as part of a balanced diet.
Although peanut butter contains high levels of fat, it contains low levels of saturated fats and significant amounts of good fats that are healthful for the body.
Peanut butter may also help people fill fuller, so they may not need to eat so much.
A studyTrusted Source published in the American Journal of Clinical Nutrition analyzed the relation between protein-rich foods and weight.
The researchers found that peanut butter was associated with mild weight loss when individuals consumed it in place of some carbohydrates.
Can it help with bodybuilding?
As well as being high in fat, peanut butter also contains high levels of protein.
A small studyTrusted Source looked at nutritional strategies employed by 51 competitive bodybuilders and found that they consumed more protein and carbohydrates and lower amounts of fat.
According to researchersTrusted Source, the recommended dietary protein intake for bodybuilders in the off-season is 1.6–2.2g per kilogram of body weight a day.
A studyTrusted Source published in Obesity showed that a high protein diet was effective in helping male participants lose weight and body fat while preserving lean body mass.
The study lasted just 12 weeks, so researchers are unclear whether people who continue to follow the diet for more than the 3 months will maintain the muscle mass.
Since bodybuilders strive for high muscle mass and lean body mass, peanut butter, and other types of nut butter may be a beneficial food choice.
Can it help with weight loss?
Studies have demonstrated that peanut butter may help people lose weight.
According to researchers, there is an association between those who eat nuts daily, including peanuts, and a lower risk of obesity.
A large study conducted over 5 years, with participants from 10 European countries, supports this finding. The researchers concluded that those who ate the most amount of nuts, including peanuts, gained less weight and had a lower risk of having obesity over 5 years.
A small, short-term studyTrusted Source showed that resistance-trained athletes who lost weight by consuming a low calorie and high protein diet maintained lean body mass.
ResearchersTrusted Source have also demonstrated that people who eat nuts regularly may have a higher resting energy expenditure. People with higher resting energy expenditure may burn more calories during a nonactive period. This study only had 15 participants, so these findings require more research to support them.
This calorie-dense and high-fat food can help people feel fullTrusted Source. When people feel full, they are less likely to continue eating. Although peanut butter is high in calories, people may be less likely to overeat.
These findings suggest that nuts, including peanuts and peanut butter, can be a healthful food option for people who want to lose weight due to its high protein content.
When is the best time to eat it?
If a person is eating peanuts to lose weight, evidenceTrusted Source suggests they are more beneficial when people eat them as snacks throughout the day. This is because they may stop a person from overeating.
More research is required to identify the best time to eat peanut butter if a person is consuming it for its protein content to build muscle or maintain lean body mass.
According to the Journal of the International Society of Sports Nutrition, consuming protein 30 minutes before sleeping may also aid in building muscle. However, this research focused on casein protein, not protein from nuts.
The researchers state eating protein after exercising is also beneficial.
Nutritional profile
The following table, adapted from the United States Department of Agriculture (USDA), outlines the nutritional profile of peanut butter.
We compare the nutritional content of 2 tbsp of peanut butter with added sugar and a natural peanut butter in kilocalories (kcal), grams (g), and milligrams (mg).
Peanut butter with added sugar
Natural peanut butter
Calories
200 kcal
190 kcal
Protein
8 g
8 g
Total fat
16 g
16 g
Carbohydrate
7 g
7 g
Fiber
1.98 g
3.01 g
Sugars
3 g
2 g
Calcium
0 mg
18.9 mg
Iron
0.72 mg
0.998 mg
Sodium
150 mg
0 mg
Some brands with added sugar may contain as much as 6 g of sugar per 2 tbsp.
Natural peanut butter is a more healthful option because it contains less sugar. Processed peanut butter may have additional ingredients, including:
sugar
hydrogenated vegetable oil
salt
molasses
How to consume
Many people eat peanut butter at breakfast, on toast, a bagel, or in a smoothie. Some people use peanut butter in cooking, for example, to make sauces for vegetables. It is also great as a snack.
Here are some recipes to try:
three ingredient peanut butter no bake energy bites
homemade peanut butter
healthful peanut butter granola
Alternatives
Nut butters are a great way to avoid or reduce the use of traditional dairy butter. Today, people can choose from a variety of nut buttersTrusted Source, including almond, cashew, and hazelnut.
Seed butters are also popular. Seed butters, such as sesame butter, sunflower seed butter, and pumpkin seed butter.
However, people can also make nut butters at home.
Learn how to make nut butters at home:
nut butter
super seed nut butter
Considerations
If a person has an allergy to peanuts, they should avoid peanut butter and try alternative nut or seed butters.
People who need to gain weight but are having difficulty should speak with a doctor. They may want to do a full physical examination to find out why a person cannot gain weight.
A nutritionist or dietitian may be able to help people gain weight safely.
Summary
There is not much evidence to show that consuming peanut butter will help people gain weight. However, it may be beneficial when consumed as a part of a balanced diet for those who want to lose weight, maintain their current weight, or preserve lean body mass.
Although peanuts are high in calories and fat, they may help people feel full and prevent overeating.
Omega-3 fatty acids are fats commonly found in plants and marine life.
Two types are plentiful in oily fish:
Eicosapentaenoic acid (EPA): The best-known omega-3 fatty acid, EPA helps the body synthesize chemicals involved in blood clotting and inflammation (prostaglandin-3, thromboxane-2, and leukotriene-5). Fish obtain EPA from the algae that they eat.
Docosahexaenoic acid (DHA): In humans, this omega-3 fatty acid is a key part of sperm, the retina, a part of the eye, and the cerebral cortex, a part of the brain.
DHA is present throughout the body, especially in the brain, the eyes and the heart. It is also present in breast milk.
Health benefits
Some studies have concluded that fish oil and omega-3 fatty acid is beneficial for health, but others have not. It has been linked to a number of conditions.
Multiple sclerosis
Fish oils are said to help people with multiple sclerosis (MS) due to its protective effects on the brain and the nervous system. However, at least one study concludedTrusted Source that they have no benefit.
Prostate cancer
One study found that fish oils, alongside a low-fat diet, may reduce the risk of developing prostate cancer. However, another study linked higher omega-3 levels to a higher risk of aggressive prostate cancer.
Research published in the Journal of the National Cancer Institute suggested that a high fish oil intake raises the risk of high-grade prostate cancer by 71 percent, and all prostate cancers by 43 percent.
Post-partum depression
Consuming fish oils during pregnancy may reduce the risk of post-partum depression. Researchers advise that eating fish with a high level of omega 3 two or three times a week may be beneficial. Food sources are recommended, rather than supplements, as they also provide protein and minerals.
Mental health benefits
An 8-week pilot study carried out in 2007 suggested that fish oils may help young people with behavioral problems, especially those with attention deficit hyperactivity disorder (ADHD).
The study demonstrated that children who consumed between 8 and 16 grams (g) of EPA and DHA per day, showed significant improvements in their behavior, as rated by their parents and the psychiatrist working with them.
Memory benefits
Omega-3 fatty acid intake can help improve working memory in healthy young adults, according to researchTrusted Source reported in the journal PLoS One.
However, another study indicated that high levels of omega-3 do not prevent cognitive decline in older women.
Heart and cardiovascular benefits
Omega-3 fatty acids found in fish oils may protect the heart during times of mental stress.
Findings published in the American Journal of Physiology suggested that people who took fish oil supplements for longer than 1 month had better cardiovascular function during mentally stressful tests.
In 2012, researchers noted that fish oil, through its anti-inflammatory properties, appears to help stabilizeTrusted Source atherosclerotic lesions.
Meanwhile, a review of 20 studies involving almost 70,000 people, found “no compelling evidence” linking fish oil supplements to a lower risk of heart attack, stroke, or early death.
People with stents in their heart who took two blood-thinning drugs as well as omega-3 fatty acids were found in one study to have a lower risk of heart attack compared with those not taking fish oils.
The AHA recommend eating fish, and especially oily fish, at least twice a week, to reduce the risk of cardiovascular disease.
Alzheimer’s disease
For many years, it was thought that regular fish oil consumption may help prevent Alzheimer’s disease. However, a major study in 2010 found that fish oils were no better than a placebo at preventing Alzheimer’s.
Meanwhile, a study published in Neurology in 2007 reportedTrusted Source that a diet high in fish, omega-3 oils, fruit, and vegetables reduced the risk of dementia and Alzheimer’s.
Vision loss
Adequate dietary consumption of DHA protects people from age-related vision loss, Canadian researchers reported in the journal Investigative Ophthalmology & Visual Science.
Epilepsy
A 2014 study published in the Journal of Neurology, Neurosurgery & Psychiatryclaims that people with epilepsy could have fewer seizures if they consumed low doses of omega-3 fish oil every day.
Schizophrenia and psychotic disorders
Omega-3 fatty acids found in fish oil may help reduce the risk of psychosis.
Findings published in Nature Communications details how a 12-week intervention with omega-3 supplements substantially reducedTrusted Source the long-term risk of developing psychotic disorders.
Health fetal development
Omega-3 consumption may help boost fetal cognitive and motor development. In 2008, scientists found that omega-3 consumption during the last 3 months of pregnancy may improve sensory, cognitive, and motor development in the fetus.
Foods
The fillets of oily fish contain up to 30 percent oil, but this figure varies. White fish, such as cod, contains high concentrations of oil in the liver but less oil overall. Oily fish that are rich in omega-3 fatty acids include anchovies, herring, sardines, salmon, trout, and mackerel.
Other animal sources of omega-3 fatty acids are eggs, especially those with “high in omega-3” written on the shell.
Vegetable-based alternatives to fish oil for omega 3 include:
flax
hempseed
perilla oil
spirulina
walnuts
chia seeds
radish seeds, sprouted raw
fresh basil
leafy dark green vegetables, such as spinach
dried tarragon
A person who consumes a healthful, balanced diet should not need to use supplements.
Risks
Taking fish oils, fish liver oils, and omega 3 supplements may pose a risk for some people.
Omega 3 supplements may affect blood clotting and interfere with drugs that target blood-clotting conditions.
They can sometimes trigger side effects, normally minor gastrointestinal problems such as belching, indigestion, or diarrhea.
Fish liver oils contain high levels of vitamins A and D. Too much of these can be poisonous.
Those with a shellfish or fish allergy may be at risk if they consume fish oil supplements.
Consuming high levels of oily fish also increases the chance of poisoning from pollutants in the ocean.
It is important to note that the FDA does not regulate quality or purity of supplements. Buy from a reputable source and whenever possible take in Omega 3 from a natural source.
The AHA recommend shrimp, light canned tuna, salmon, pollock and catfish as being low in mercury. They advise avoiding shark, swordfish, king mackerel, and tilefish, as these can be high in mercury.
It remains unclear whether consuming more fish oil and omega 3 will bring health benefits, but a diet that offers a variety of nutrients is likely to be healthful.
Anyone who is considering supplements should first check with a health care provider.
As the use of marijuana is increasing in the United States, researchers are asking whether the use of this substance — particularly smoking joints — is associated with an increased risk of any form of cancer, and, if so, which.
Marijuana is one of the most widely used drugs in the United States, with more than one in seven adults reporting that they used marijuana in 2017.
Statistical reports project that sales of cannabis for recreational purposes in the U.S. will amount to $11,670 million between 2014 and 2020.
According to recent researchTrusted Source, smoking a joint remains one of the main ways in which individuals use marijuana recreationally.
While specialists already know that smoking tobacco cigarettes is a top risk factor for many forms of cancer, it remains unclear whether smoking marijuana can increase cancer risk in a similar way.
To try to find out whether there is a link between recreational marijuana use and cancer, researchers from the Northern California Institute of Research and Education in San Francisco and other collaborating institutions recently conducted a systematic review and meta-analysis of studies assessing this potential association.
In their paper — which appears in JAMA Network OpenTrusted Source — the team notes that marijuana joints and tobacco cigarettes share many of the same potentially carcinogenic substances.
“Marijuana smoke and tobacco smoke share carcinogens, including toxic gases, reactive oxygen species, and polycyclic aromatic hydrocarbons, such as benzo[alpha]pyrene and phenols, which are 20 times higher in unfiltered marijuana than in cigarette smoke,” write first author Dr. Mehrnaz Ghasemiesfe and colleagues.
“Given that cancer is the second leading cause of death in the United States and smoking remains the largest preventable cause of cancer death (responsible for 28.6% of all cancer deaths in 2014), similar toxic effects of marijuana smoke and tobacco smoke may have important health implications,” they go on to emphasize.
‘Misinformation — a threat to public health’
Dr. Ghasemiesfe and team identified 25 studies assessing the link between marijuana use and the risk of developing different forms of cancer. More specifically, eight of these studies focused on lung cancer, nine looked at head and neck cancers, seven examined urogenital cancers, and four covered various other forms of cancer.
The studies found associations of different strengths between long-term marijuana use and various forms of cancer.
The researchers note that the study results regarding the link between marijuana lung cancer risk were mixed — so much so that they were unable to pool the data.
For head and neck cancer, the researchers concluded that “ever use,” which they define as exposure equivalent to smoking one joint a day for 1 year, did not appear to increase the risk, although the strength of the evidence was low. However, the studies produced mixed findings for heavier users.
There was insufficient evidence to link this drug to a heightened risk of nasopharyngeal carcinoma, oral cancer, or laryngeal, pharyngeal, and esophageal cancers.
Among urogenital cancers, the investigators found that individuals who had used marijuana for more than 10 years appeared to have a higher risk of testicular cancer — more specifically, testicular germ cell tumors. Once again, however, the strength of the existing evidence was low.
There was insufficient evidence that marijuana use was associated with an increased risk of other forms of cancer, including prostate, cervical, penile, and colorectal cancers.
Dr. Ghasemiesfe and colleagues note that the studies that they had access to had many limitations, including numerous methodological problems and an insufficient number of participants who reported high levels of marijuana use.
Going forward, the team suggests that there is an urgent need for better quality studies assessing the potential relationship between marijuana and cancer. The researchers conclude:
“Misinformation [on this topic] may constitute an additional threat to public health; cannabis is being increasingly marketed as a potential cure for cancer in the absence of evidence, with enormous engagement in this misinformation on social media, particularly in states that have legalized recreational use.”
“As marijuana smoking and other forms of marijuana use increase and evolve, it will be critical to develop a better understanding of the association of these different use behaviors with the development of cancers and other chronic conditions and to ensure accurate messaging to the public,” they add.
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