Category Archives: Food Supplements

Along with a really good cup of coffee, breakfast sandwiches are one of the few things that can make even a habitual late sleeper reconsider life as an early bird. As far as a.m. meals go, theyre a classic for a reason. Breakfast sandwiches are popular because they are easy to eat on the go and are a filling way to start the day, says Holly Klamer, RDN, a registered dietitian based in Kalamazoo, Michigan. They are high in protein, so they keep you feeling full for a long time.

That protein usually comes from eggs, meat (typically sausage or bacon), and cheese, all sandwiched inside a bagel, English muffin, or another bread choice. Delicious as it may be, the typical breakfast sandwich doesnt exactly scream health food.

Breakfast sandwiches are notorious for not being a healthy food, Klamer says. They tend to be high in calories and saturated fat and low in fiber.

But theres no reason to write them off completely. The good news is they can be made healthier by tweaking some ingredients, Klamer says.

RELATED: 10 Satisfying High-Protein Breakfasts

Do that and youll start your day with a sandwich that energizes you rather than weighs you down. The first meal of the day really sets the tone for how the rest of your meals are likely to go, says Trista Best, RD, MPH, an environmental health specialist and consultant with Balance One Supplements (a company that sells supplements) in Dalton, Georgia.

Here are five expert tips to put a healthy spin on your next breakfast sandwich.

Instead of beef or pork sausage or bacon, opt for turkey bacon or turkey sausage to save fat and calories, Klamer says. According to the U.S. Department of Agriculture (USDA), one pork sausage patty has 19 grams (g) of fat and 210 calories. The same serving of turkey sausage, on the other hand, has 5 g of fat and 86 calories, according to USDA data.

You may be tempted to choose a plant-based option, which is served on breakfast sandwiches at Burger King and Starbucks. While there are benefits to eating less meat it can lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, and many cancers, according to theAmerican Heart Association these wont necessarily save you calories. Surprisingly, meatless sausage can actually be similar to regular sausage in calories and fat content, Klamer says. This meat may also be higher in sodium compared with regular sausage.

If you have the option to choose whats holding the sandwich together, go for a whole-grain English muffin or whole-grain bread rather than croissants, bagels, or white bread. Thatll deliver a fiber boost, Klamer says. Two slices of whole-grain bread have nearly 4 g of fiber, while the same serving of white bread has 1.29 g, according to theUSDA. Fiber is important to fill you up, per theMayo Clinic. A high-fiber diet is associated with weight loss, regardless of macronutrient and caloric intake, according to a study published in October 2019 in the Journal of Nutrition.

RELATED: Do You Really Need to Eat Breakfast?

Breakfast is often a meal where vegetables are left out, but breakfast sandwiches are a great place to integrate them, Best says. Toppings are the best way to make your sandwich nutrient dense rather than calorie dense. She recommends sauted or grilled vegetables like spinach, peppers, onions, and mushrooms. Avocados are another tasty addition. The good fats in avocados add bulk to your sandwich in a healthier way than extra pieces of meat, Best says. And there are health benefits, too: Avocado has heart-healthy monounsaturated fat, which lowers LDL (bad) cholesterol and can reduce the risk of heart disease and stroke, according to theCleveland Clinic.

Lets start with the good news: Cheese doesnt have to be off-limits. A slice of cheese can be added to a breakfast sandwich for flavor, texture, and a good source of protein and calcium, Klamer says. But be careful: Its easy to go overboard and enter unhealthy territory with those extra slices. Klamer suggests limiting the portion size to 1 ounce (oz) and avoiding American cheese, the most processed type of sliced cheese and the most stripped of nutrients. If youre vegan or just want to try something other than cheese, add a tablespoon or two of hummus or a few slices of avocado instead, Klamer suggests.

Eggs are central to the breakfast sandwich and arent an ingredient youll want to skip. Each egg adds 6.24 g of protein to your morning meal, according toUSDA data.

Eating protein first thing in the morning will help you to have more energy throughout the day and avoid a sugar crash from the typical sugar-laden breakfast foods, Best says. One small study of 27 men with obesity or overweight found that overweight individuals who followed a high-protein diet (25 percent of energy coming from protein) experienced greater fullness during the day than those on a normal protein diet (14 percent of energy from protein).

Many restaurant menus offer egg whites only; dont assume thats a better option. Unless you're otherwise directed by your healthcare team, whole eggs can be a healthy choice for a breakfast sandwich, Klamer says. Eggs have gotten a bad reputation as being bad for heart health,but ameta-analysis published in October 2016 in the Journal of the American College of Nutritionfound that eating up to one egg a day is not associated with increased risk of heart disease and may even reduce the risk of stroke.

RELATED: 10 Healthier Spins on a Classic Grilled Cheese Sandwich

The breakfast sandwich can be a part of your morning routine! Just consider a few ingredient swaps to make it as nutritious as possible.

Read more:

5 Rules for a Healthier Breakfast Sandwich - Everyday Health

Foragers goal is to illuminate the molecular underpinnings of the bioactives contained in the existing balanced energy protein (BEP) supplement products so the nutritional community can have a better understanding of all compounds that may contribute to better maternal and child outcomes, said the company.

Forager maps the worlds plant bioactives the 99% of compounds that have yet to be characterized, and what Brightseed refers to as the dark matter of nutrition - and understands which of them have the greatest impact using a digital model of human health. Discoveries undergo clinical evaluation, regulatory review, and commercial development to deliver powerful, natural solutions.

The deeper insights yielded by Forager in this project would then allow for formula optimization of the BEP products, and their efficacy for maternal and infant health to be maximized.

Undernutrition is one of the greatest global health challenges and is responsible for approximately 45% of deaths among children under five, according to the World Health Organization. As part of a global public health intervention to reduce undernutrition, the Bill & Melinda Gates Foundation supports the development of BEP food supplements as it is currently recommended by WHO to pregnant women in countries with high undernutrition burden.

Although clinical studies confirm that the nutritional products improve birth outcomes, the biological basis for this impact is not well understood, Adam Cohen, Senior Manager of Business Development at Brightseed, told NutraIngredients-USA.By the end of this program Forager will deliver us both expanded solutions for malnutrition as well as solutions to reduce the impact antibiotics can have on the delicate digestive system and microbiome of newborns.

This project will accelerate the novel bioactive discovery in plants for global health, and the myriad of benefits it can have for enabling scalable solutions and future health policy.

Cohen added that Forager is engaged in a three-pronged discovery approach with the foundations maternal newborn and child health group:

First, with the use of Foragers elucidation capabilities were able to see deeply into the bioactive makeup of nutritional products. This will allow us to identify which ingredients and what bioactive compounds within the products are the most beneficial to human health (which can be used to optimize the products for maximum health benefits).

Second, we have tapped into Foragers knowledge of the plant kingdom to look for additional sources that can improve the nutritional products. With this knowledge we can augment the nutritional products and maximize their health benefits for mothers and infants.

Third, with the worlds largest natural compounds database, we are asking Forager to identify potent molecules that can mimic the benefits of a commonly used antibiotic. These work streams are happening in parallel, and within a few months Forager will be able to isolate specific bioactives that are highly promising for maternal and infant health.

Results of this project are expected in the first half of 2022.

Brigthseed, which was named Start-Up of the Year at the 2021 NutraIngredients-USA Awards, was founded in 2017 by Sofia Elizondo, Lee Chae, and Jim Flatt.

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Gates Foundation funds Brightseed to discover plant-based bioactives to improve birth outcomes - NutraIngredients-usa.com

The new jelly bean vitamins come in six varieties for the whole family and all are vegetarian, contain no artificial flavors or sweeteners, and are gelatin free. The wellness line includes:

"Consumers are prioritizing self-care and wellness more than ever, and taking vitamins and supplements is one of the ways consumers support their health. Nature's Bounty is committed to creating nutritional supplements that support overall health and make wellness routines more enjoyable," said Aileen Stocks, President, Wellness Brands, The Bountiful Company. "With a rich history in the space, we're no stranger to innovation and are excited to offer this new line of jelly bean vitamins that delivers on our commitment and shows that the future of wellness can taste great."

This launch follows the release of Nature's Bounty Optimal Solutions Advanced Hair, Skin & Nails Jelly Beans earlierthis year. These innovative delicious mixed berry, strawberry and watermelon fruit flavored jelly beans are a first for the beauty supplement space1, and are a tasty and fun new addition to any beauty routine.

For more information, visitNaturesBounty.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

1Total US Multi Outlet + Conv (HSN Category Food, Drug & Mass Market) Latest Completed 52 Weeks Ending 5/23/21

About The Bountiful CompanyThe Bountiful Company, a Nestl Health Science Company, is a pure play branded leader in global nutrition, living at the intersection of science and nature. As a manufacturer, marketer and seller of vitamins, minerals, herbal and other specialty supplements, and active nutrition products, we are focused on enhancing the health and wellness of people's lives. The Bountiful Company's portfolio of trusted brands includes Nature's Bounty, Solgar, Osteo Bi-Flex, Puritan's Pride, Sundown, and Ester-C. For more information, visitbountifulcompany.comand follow us onLinkedIn,FacebookandTwitter.

CONTACT:Lee NielsenHUNTER[emailprotected]

SOURCE The Bountiful Company

Continued here:

The Future of Wellness Tastes Great with NEW Nature's Bounty Jelly Bean Vitamin Line - PRNewswire

Leukemia is a form of cancer that affects blood cells. People who have leukemia may benefit from a diet containing certain foods.

Leukemia and its treatments can have a major impact on the body. People who have leukemia may benefit from a diet containing certain foods.

Read on to learn more about what foods are beneficial for people with leukemia and which foods to avoid.

There is no ideal diet for a person who has leukemia. But the Leukemia & Lymphoma Society (LLS) states that healthy eating is good for:

The LLS recommends a diet for people who have leukemia should include:

Cruciferous vegetables are part of the Brassica genus. They include:

A study from 2014 suggests that cruciferous vegetables may be beneficial to people with leukemia. Researchers found that compounds in cruciferous vegetables, such as sulforaphane, could slow the spread of certain types of leukemia.

But they found that the amount of sulforaphane necessary to affect leukemia was more than a person would be able to ingest from food alone. Additionally, researchers conducted the study on samples outside the human body. Further research is necessary to determine whether sulforaphane is helpful in treating leukemia in humans.

Cancer treatments can weaken the immune system and increase the risk of foodborne illnesses.

Neutropenia is a condition that occurs when a person has too few neutrophils, a type of white blood cell for fighting infections. Low neutrophil levels increase the risk of infections.

Neutropenia is a common side effect of chemotherapy, a type of cancer treatment. A doctor may recommend the neutropenic diet for someone who has neutropenia. A neutropenic diet involves avoiding certain foods to reduce exposure to bacteria, such as:

Some doctors may recommend the neutropenic diet for people who are undergoing leukemia treatment. But the LLC states that is no evidence that a neutropenic diet is helpful for people with leukemia. They recommend that people take care to prepare food safely rather than restricting certain food groups.

It is important to remember that different diets will work for different peoples needs. A person should follow their doctors advice on diet and nutrition during cancer treatment.

Certain supplements can interact with the medications that treat leukemia, such as:

Treatments for leukemia can cause side effects, including:

People may want to avoid foods that can aggravate the side effects of leukemia treatment, such as:

It is important that people do not rely on food, supplements, or vitamins to treat their leukemia.

Having a suppressed immune system due to leukemia can increase a persons risk of infection. The LLS recommends the following guidelines to ensure food safety:

People who have leukemia should always speak with their doctor before changing their diet. Making sudden dietary changes may affect health and well-being. If a person has any concerns about certain foods, they should speak with their doctor.

Nutritionists recommend a moderate and balanced diet for leukemia. There are no foods that can treat or cure leukemia, but some can help with side effects and reduce the risk of complications.

People undergoing treatment for leukemia should avoid certain supplements, such as St Johns wort. Additionally, various foods can aggravate the side effects of leukemia treatment, such as spicy or fatty foods. People should speak with their doctor if they have any concerns about certain foods.

When preparing and storing food, people with leukemia should be careful to follow food safety guidelines. This can reduce their likelihood of developing an illness or infection.

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Nutrition and diets for leukemia - Medical News Today

Thai Union recently invested some THB3bn (US$90.6mn) to acquire a 10% stake in Thai food ingredients company R&B Food Supply, which specialises in various ingredients including natural flavours, colours and hemp extracts, and has since revealed to FoodNavigator-Asia that one of its major interests via this investment is in the hemp products space.

Hemp-based products certainly have potential in Thailand as well as other parts of the world. Being a strong OEM player and operating globally, Thai Union seeks to develop a broad portfolio of alternative protein propositions for our customers [and consumers] wherever they are, and hemp certainly fits in this portfolio, Thai Union Group CFO Ludovic Garnier told us.

With RBF, we are exploring several potential business opportunities to integrate hemp extracts, hemp proteins and CBD extract in several key consumer projects including alternative protein, supplements and other food applications.

The key benefits [hemp and CBD can bring] include improving consumers quality of life, which aligns with our commitment to healthy living. Hemp extracts [in particular have been approved for use as food in various countries and are known to] deliver several key health benefits.

Hemp seeds have been found to be rich in essential fatty acids, protein, vitamins, minerals and the amino acid arginine which is believed to reduce cardiovascular risk, whereas hemp oil is often linked with pain and inflammatory relief. The health benefits of both have been acknowledged under the traditional Indian healing system of Ayurveda.

When asked about any concerns over potential regulatory challenges, especially as many markets near to Thailand such as Singapore have not approved hemp or CBD products other than for occasional medical purposes, Garnier expressed optimism that regulations are continually evolving and progressing.

Regulations are changing for hemp globally, but as with any other new ingredients, this is continuing to evolve, he said.

[What we are looking at is integrating] RBFs innovative ingredients such as hemp extracts into both Thai Unions core offerings and newer products [to] enhance these. RBF also has natural flavours and colours in its portfolio, which will benefit [our product development] as well.

As for RBF, the partnership will enhance its ability to integrate vertically into Thai Unions supply chain, and leverage Thai Unions global footprint for its own international expansion.

Thailand removed certain cannabis plant components along with products made from these from the national Category 5 narcotics list earlier this year. These include cannabis stems, stalks and roots, hemp, non-viable hemp seeds, hemp oil extract and other substances extracted from hemp.

That said, at present all firms that wish to import any hemp or cannabis seeds still need to seek permission from the local Agriculture Department, so Thai Unions move to acquire a stake in a local business already familiar with hemp and CBD products will allow them to move ahead more quickly with any product innovation in this area.

In addition to its RBF investment, Thai Union also recently entered a joint venture with packaging firm Starflex under its printing and packaging subsidiary Thai Union Graphic Co. A new company was registered as part of this venture, with capital of THB250mn, with 51% shares under Starflex and 49% shares under Thai Union Graphic.

As part of our SeaChange global sustainability strategy, we have made the commitment that 100% of our branded packaging will be reusable, recyclable or compostable by 2025 - this new joint venture will help us reach that goal, Garnier told us.

Mitigating the effects of our packaging on the environment and innovating in our design and production not only addresses key sustainability challenges, but also provides important business benefits sustainability is a key pillar of Thai Unions global business.

According to Starflex President Printhorn Apithanasriwong, the new company will first aim to build a new factory dedicated to produce and supply flexible packaging to be used for food products, with a focus on supporting Thai Unions sustainability and packaging goals as part of its commitment.

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Hemp-based future? Thai Union targets alternative protein and supplement opportunities - FoodNavigator-Asia.com

Gut health continues to make headlines, and for good reasonmore and more, scientific studies suggest that a balanced gut microbiome attributes to better overall health. Now, moving into National Diabetes Awareness month, one biologist explains how eating just the right foods for your gut may actually help you fight diabetes.

According to the Centers for Disease Control and Prevention (CDC), it'sestimated that 34 million (approximately one in 10) Americans have diabetes. Colleen Cutcliffe, PhD, is a biologist who has concentrated on biochemical and metabolic research, as well as the CEO of Pendulum Therapeutics, a medical probiotic designed to lower blood sugar spikes. Cutcliffe also serves on the board of the American Diabetes Association's Northern California chapter.

A representative for Cutcliffe's probiotic supplements suggested that there's new research showing microbiomes play a role in diabetes prevention, and that some patients are turning to methods besides insulin to better manage their blood sugar. So we were curiouswhat's a method most anyone could easily adopt to prevent diabetes right now? Keep reading for Cutcliffe's answers, and don't missEating Habits to Avoid If You Don't Want Diabetes, Say Experts.

"Foods that are high in soluble fiber are a great choice for gut health," Cutcliffe tells Eat This, Not That!

She goes on toexplain how high-fiber foods help improve three important aspects of gut health: Regularity, slowing the absorption of sugar (which results in lower post-meal blood sugar spikes), and feedingAkkermansia muciniphiliawhich she explains isa keystone gut microbiome strain.

What were her specific picks for the best high-fiber foods to support all this? Keep reading.

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Apples came first on this biochemist's list of high-fiber, gut-friendly foods. Learn more by readingOne Major Effect Eating Fiber Has on Your Liver, New Study Says.

A solid recommendation for the cozy soup time of yearCutcliffe says this particular grain is a great way to pack in more fiber.

RELATED:23 Cozy Soup Recipes That Are Perfect For Weight Loss This Fall

Cutcliffe suggested carrots are another surefire vehicle for upping your fiber intake. (Curious? ReadWhat Happens to Your Body When You Eat Carrots.)

A beloved staple this time of year, oats were another recommendation on this doctor's list of fiber-rich foods to serve your gut.

RELATED:16 Celebs Describe How They Make the Perfect Oatmeal

Not only can peas add a flavorful pop to so many dishes, but earlier this year a dietitian told us one cup of peas contains an impressive seven grams of fiber. Peas may also lower your bad cholesterolread more inWhat Happens To Your Body When You Eat Peas.

If psyllium sounds like a word you've heard before but you're not all that familiar, this is an ingredient that's found in some store-bought fiber supplements. You can learn more about that inThe #1 Best Supplement for Weight Loss, Say Dietitians.

For more of the latest food and wellness news, keep reading:

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The 6 Best Foods to Improve Your Gut Health and Prevent Diabetes, Biochemist Says Eat This Not That - Eat This, Not That

Most of us have probably only taken vitamin C supplements when we've felt sick or on the brink of getting a cold or flu. And with flu season around the corner, you may have already stocked up on your supply for the winter.

What some people don't realize though is that as we get older, vitamin C supplements become even more important and serve a greater function than just helping fight against a cold.

"Vitamin C is essential for good health as we age and plays a variety of important roles in the body, like helping with immunity and aiding in necessary collagen formation," says Amy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbookand a member of ourmedical expert board

Continue reading for more on how taking vitamin C can affect you after 50, and don't forget to sign up for our newsletter to get daily recipes and food news in your inbox.

According to Goodson, those over 50 can really benefit from taking vitamin C supplements because of their antioxidant effects.

"Vitamin C functions as an antioxidant that helps keep your immune system strong and helps to protect cells from free radicals, which are harmful molecules that can cause damage to your body over time," says Goodson.

Free radicals not only cause damage to your body's cells, but your body actually becomes less effective in fighting off free radicals as you age. So making sure you have enough antioxidants from things like vitamin C is crucial to healthy aging.

Goodson says that vitamin C is also a great supplement to take to help improve the formation of collagen as you age.

"As you get older, your natural collagen production decreases, so consuming adequate vitamin C can help," says Goodson. "Some research suggests that higher vitamin C intakes might be associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance."

RELATED: Popular Foods With More Vitamin C Than an Orange

Although more studies still need to be done on this topic, there is growing research on the connection between vitamin C and protection against age-related eye diseases like cataracts and macular degeneration.

Harvard School of Public Health states that these findings are promising, although no human studies on vitamin C supplements and prevention of cataracts have been done yet.

So now that you know the benefits of taking vitamin C after 50, how much of it should you be getting?

The Recommended Dietary Allowance of vitamin C is about 90 milligrams for adult men and 75 milligrams for adult women.

It is also recommended that you don't exceed 2,000 milligrams of vitamin C per day, especially if you don't want an upset stomach or indigestion issues. This shouldn't be an issue, as most vitamin C supplements are between 500 to 1,000 milligrams per capsule. Talk with your doctor before exceeding this amount.

Read these next:

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Major Effects of Taking Vitamin C Supplements After 50, Says Dietitian Eat This Not That - Eat This, Not That

B12 shots seem to be all the rage. Celebs and wellness influencers swear by using regular B12 injections to boost energy and mood, fight fatigue, and even clear up their skin. But are these claims legit?

In this article, we break down what B12 shots are, why theyre necessary for some people, and why most people dont need them.

Vitamin B12 is a nutrient thats involved in a ton of important bodily functions. For example, you need this vitamin for your nervous system and red blood cells to work correctly.

B12 is found in many foods: fish and shellfish, meat, poultry, yogurt, eggs, and more. But even though you can get B12 from plenty of foods, its pretty common to have low B12 levels.

FYI: People with B12 levels under 200 picograms per milliliter (pg/mL) are considered to have a deficiency. A B12 level above 300 pg/mL is considered normal.

Certain factors increase your risk of developing a B12 deficiency, including:

Although its rare, severe B12 deficiency can result in irreversible damage to your nervous system. Fortunately, B12 deficiency and suboptimal B12 levels can be treated with dietary changes and high-dose supplements or injections.

Many docs choose to treat B12 deficiency with B12 shots because injections avoid the gastrointestinal tract entirely. Thats important for increasing B12 levels in people who cant properly absorb B12 from food or supplements.

However, research suggests that high-dose oral B12 supplements work just as well as B12 shots for raising B12 levels in people with a deficiency. Plus, B12 injections are generally more expensive than supplements.

In fact, a 2019 study found that sublingual B12 supplements (a form of supplement that you place under your tongue and let dissolve) were more effective than B12 shots for increasing B12 levels. So if youre looking for a first-line treatment for B12 deficiency, supps are probably the way to go.

B12 shots are associated with several benefits. However, these benefits are related to treatment of low B12 levels with B12 shots. Theres no evidence that B12 shots are helpful for people who already have optimal B12 levels.

B12 shots are prescribed to people who have low B12 levels.

If your doc suspects you may have low B12, theyll recommend lab testing to find out for sure. Depending on your results, they may recommend high-dose oral B12 supplements or B12 injections.

B12 deficiency or low B12 level comes with some common symptoms:

If you have a B12 deficiency, increasing your B12 levels (with B12 supplements or shots) can help you feel better over time.

But if your levels are already good, B12 injections wont give you any additional benefits. Your bod regulates the levels of B12 in your blood, so you wont build up a reserve. Youll get rid of any extra B12 through your urine.

tl;dr: Unless youre actually low in B12, B12 shots arent going to do much for you.

B12 supplements and injections are considered safe. Even in high doses, B12 supplements and injections arent linked to dangerous side effects.

However, B12 may lead to some more mild side effects, such as diarrhea and swelling. B12 injections could also interact with certain medications. Thats why its important to discuss your medical history, including current medications, with your doctor before using a supplement.

B12 injections can also be a bit painful, especially for people without much body fat.

B12 injections should be prescribed by a healthcare professional only as a way to address low B12 levels. (Remember, theres no evidence that B12 injections benefit people who have optimal B12 levels.)

If you think you might be low in B12, ask a medical professional to perform a blood test. Depending on your B12 levels, they may recommend oral supplements or B12 injections.

If needed, youll typically get B12 injections over the course of several months. Its not a one-and-done thing.

Generally, a healthcare professional will inject the B12 into your muscle. But it is possible that your doc would let you give yourself the B12 injections or have a friend or family member help you. Either way, youll need a prescription for B12 shots.

PSA: Be wary if a healthcare pro recommends B12 shots without assessing your B12 levels first.

Your bod needs a steady flow of B12 to function properly. Thats why you need to make sure youre eating a variety of B12-rich foods.

The following foods are rich in B12:

If youre following a well-rounded diet, youre prob getting enough B12. But the only way to know whether you have healthy B12 levels is to see a healthcare pro for a blood test.

FYI: Some people do need supplements for various reasons. If you have questions about B12 in your diet or B12 supplements, speak with a qualified health professional like a registered dietitian or doctor.

B12 does a lot for your body, so getting enough in your diet is super important.

Some people may need B12 supplements or injections if theyre not getting enough B12 in their diet or if they have trouble absorbing this nutrient from food.

Even though B12 shots are appropriate for use in those who are low or deficient in this vitamin, theres no evidence that B12 shots offer any benefits for people with optimal B12 levels.

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Benefits of B12 Shots: Are They Right for You? - Greatist

Maca root is rightfully enjoying the spotlight right now as a key ingredient added in smoothies, shakes, chocolate bars, and more. Grown exclusively in the Peruvian Andes, maca has a long history of traditional use by indigenous communities in South America, for supporting energy and fertility.But how does maca root actually work? Does it affect men and women differently? And what is the best way to take maca? Here's what science has to say.

Part of the brassica family of vegetables (which includes broccoli, rapeseed, mustard, kale, arugula, and radish), maca (Lepidium meyenii) is grown in the harsh climate of the central Andes where it is exposed to intense sunlight and strong, cold winds. These adverse conditions might explain why maca is renowned as an adaptogenic herb one that helps the body adapt and cope with physical, mental, and emotional stresses.

The turnip-shaped root is traditionally dried and boiled before eating. The benefits of maca stem from its unique profile of nutrients.

In addition to macronutrients, vitamins, and minerals, maca root provides a range of compounds known as secondary metabolites that include glucosinolates, tannins, saponins, and sterols, and the unique compounds macaridine, macaene, macamides, and maca alkaloids. This combination of vitamins, minerals, and secondary metabolites give maca its adaptogenic power, helping support energy production and hormone balance, and even aiding fertility.

There are three different colors of maca root: Black, yellow, and red. Yellow maca is the most widely grown, followed by red, and then black. Each type contains varying amounts of active ingredients, which explains why some types are more suitable for certain health issues than others.

The unique balance of active ingredients in maca helps the body build resilience to stress and increased mental and physical demands.

Studiesin mice and rats have shown that active components in maca root enhance the activity of powerful antioxidant enzymes and help cells produce energy more effectively. Therefore maca may reduce fatigue and exhaustion at stressful times.

This adaptogenic effect makes maca root a popular choice for athletes. One study examined the performance effects of maca on a soccer team from Cusco, a city located at 3400 meters above sea level. The players ingested 1500 mg per day for 60 days, and tests were conducted to determine speed, oxygen consumption, and performance, before and after the ingestion.

Results showed a 10.3 percent increase in the physical performance of the players and an increase in oxygen consumption of up to 33%. Based on these results, it is thought that maca root benefits physical performance in athletes and non-athletes.

The powerful adaptive and anti-inflammatory benefits of maca root make it an ideal choice for managing symptoms of adrenal fatigue and chronic fatigue debilitating conditions associated with low-grade inflammation and impaired energy production.

Maca is a traditional fertility tonic for both men and women, though human research in this area is lacking. Male animal studies and older small-scale human studies show that supplementing with maca can increase seminal volume, sperm count, and sperm motility independent of any changes to hormone levels. Maca is also shown to greatly improve mild erectile dysfunction and sexual wellbeing compared to placebo.

Maca is thought to support male and female libido, though again this may be due to its adaptogenic properties rather than any direct hormonal influence. One small-scale study showed maca reduces anxiety, depression, and sexual dysfunction in women, with no changes to hormone levels.

All types of maca are known to generally support energy, resilience, and cognitive function. However, there are some differences in how maca root may benefit men and women, due in part to the type of maca being used.

Black maca is thought to be of particular benefit to men due to its effects on libido, erectile dysfunction, endurance, and muscle gain, whereas red maca has benefits for men and women. In animal studies, red maca was shown to be more effective than yellow or black maca at reducing prostate enlargement, and red maca is thought to support female fertility and the menopausal transition.

In a pilot study on Chinese postmenopausal women, the adaptogenic properties of maca reduced symptoms of depression and high blood pressure. Both black and red maca has been shown to support bone strength in animal studies.

Maca has a long history of use in South American traditional herbal medicine. Contemporary animal studies show it has a low degree of acute oral toxicity and low cellular toxicity in laboratory tests.

As with all food supplements, it is essential to follow the product usage guidelines and consult with your healthcare practitioner before using maca if you are pregnant or taking any medications.

Side effects are rare and usually limited to mild gastrointestinal upset, possibly due to the fiber content of the root. To help reduce the likelihood of side effects, start on a low dose of maca and increase it gradually to give your body time to adjust.

Maca root is available as pills or powder, though the powder is easiest to add to smoothies, soups, teas, and juices. It has a soft earthy, nutty taste making it the perfect complement to fruit, nuts, seeds, grains.

Dosages used in human research vary from 1.5g to 3.3g per day, so it's best to start on a lower dose, increase it slowly, and follow the dosage guidelines on your chosen maca product.

Remember to calculate your total daily intake if you're adding maca root to a homemade smoothie and snacking on maca-enriched products later in the day, this all adds up.

As with most natural food and herbal remedies, maca root doesn't work instantly and will need to be taken daily for a few weeks at least to make a difference to your health. If you're using maca for hormone or fertility support, consider taking it for at least three months.

Start with a lower dose and build gradually as your body gets used to it. Check with a doctor before consuming any products containing maca if you are pregnant, taking medication, or have a health condition.

If you're looking for more ways to incorporate a healthy, plant-based diet into your day-to-day life, check out our Health and Nutrition articles.

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To Reduce Stress and Boost Energy, Try Maca Root - The Beet

Thank you for the warm welcome. I am delighted to join you today for this discussion on food systems and youth.

My favourite part of being Executive Director of UNICEF is the opportunity to meet with and hear from children and young people around the world. Over the last four years, I have had the privilege to speak with children and young people, including those living in fragile and humanitarian settings, to hear first-hand about their aspirations for the future.

They have also expressed their concerns about the state of the world we all share and the significant challenges before us like climate change, conflict, poverty and barriers to education and employment.

Today I will share some reflections with you about what children and young people are saying about food about what and how they eat the environments they live in and the challenges they face in getting the nutritious, safe, affordable and sustainable diets they want and deserve.

I will also talk about how children and young people are responding to these challenges and their ideas for transforming our food systems to make the right to food and nutrition a reality for all.

Lastly, I will share what it means to put children at the centre of food systems transformation today and in the lead up to 2030.

So,what ARE children and young people saying about their food?

This past September, the UN convened a Food Systems Summit. In the two years leading up to the Summit, UNICEF staff across the world and our colleagues at Western Sydney University met with more than 1,500 children and adolescents in 25 countries.

In the context of these Food Systems Dialogues with Children and Adolescents we also facilitated a poll with over 20,000 adolescents and young people.

We wanted to listen to childrens life experiences with the food they eat, the food systems they live in, and how they feel those systems could change for the better.

What did we hear?

Children and adolescents tell us that eating together with friends and family provides moments of joy and connection. They see their food as a reflection of their identity and culture and as a symbol of community and shared humanity.

Children also know that nutritious food provides vital fuel for their growth, development and learning. They tell us that healthy food is important for their physical and mental health, their success at school and their futures.

But they see a disconnect between what they want to eat and what they do eat.

Children and adolescents understand the links between food production and availability in their homes and communities. Through these dialogues, we saw that children and young people have a strong understanding of where and how raw produce is grown, processed, packaged, and transported to different places within their food environments.

They understand that the poor availability, accessibility and affordability of nutritious foods is linked to many factors like limited stock in markets, long distances from farming areas and problems with food distribution.

They talk about poor infrastructure and road systems, hefty transport costs and how these problems prevent food from reaching their communities or cause it to spoil before arriving to them.

Children describe how their ability to eat well is constrained by the poor availability and affordability of nutritious and safe foods. And they have sophisticated understanding of what poor food affordability means for their families.

Children explain that when nutritious foods are too costly, they often turn to processed foods. They know that these foods are unhealthy because they are rich in salt, sugar, and fat. Yet such foods are often cheaper and widely available. Children and young people know that these foods are heavily marketed to them and their families through television, billboards and social media.

Children across the globe are also keenly aware of climate change. They see first-hand the harm it is causing to the food systems around them. In our dialogues, many cited global warming, environmental damage and CO2 pollution as key concerns. They identified how climate change and global warming are causing droughts and how droughts are impacting the growth of food.

They know that unsustainable food production is having a major impact on environmental degradation. The use of pesticides was mentioned often. And they are concerned about how the transportation of food via boats, ships, trains, and planes especially over large distances is contributing to air and water pollution.

Children notice how the COVID-19 pandemic has worsened some of these challenges especially with millions more families struggling to make ends meet.

Children also shared with us the mental health challenges linked to unhealthy food environments such as body image dissatisfaction, low self-esteem and the stigma of living with obesity.

They understand how society unfairly blames people for being overweight while at the same time creating unhealthy food environments thatmake it difficult to maintain a healthy weight. And they notice how advertisers and marketers push unattainable standards of beauty at the same time as childrens food environments are flooded with promotions for unhealthy foods and beverages.

Now, I want to share with you how children and adolescents want to transform their local and global food systems.

While children are concerned about their broken food systems they are clear about their expectations and asks.

They want governments and policy-makers to be more accountable for creating and fostering food systems that protect childrens right to nutrition, making nutritious, safe affordable and sustainable diets a reality for children everywhere.

They believe that governments should build the capacities of communities and support food producers to produce nutritious foods.

For children rebuilding food systems must start with the most vulnerable children, families and communities. They want special considerations for children, families and groups that experience the most insecurity and marginalization.

During our dialogues, children made five key recommendations on what needs to be done to fix food systems and protect the planet:

First, invest children and young people want their governments to use targeted investment to improve access to nutritious, safe, affordable and sustainable foods for everyone especially for the most marginalized children, families and communities.

Second, regulate children and young people have had enough of misleading marketing and health and nutrition claims on processed foods. They want their governments to adopt and enforce laws and policies that protect them, their families and communities from harmful food marketing practices, chemicals and preservatives and environmental destruction.

Third, reduce children and young people are deeply concerned about our planet. They want governments, private sector, civil society and their peers to take seriously the harmful impact of current food systems on the environment and prioritize sustainability, reduce overuse and curb environmentally destructive practices.

Fourth, educate children and young people are calling for better education about food, nutrition, climate change, environmental protection, recycling and food systems. They want us to raise awareness about food poverty and nutrition inequalities, the benefits of nutritious foods, and sustainable food practices.

Lastly, engage children and young people want opportunities to share their views and participate in developing solutions. They want us to support them to take action in their local communities and beyond.

This last point on engagement is key because only through engagement can we put children at the center of food systems transformation. Children and young people should be empowered as change agents, fully capable of identifying and contributing to solutions.

We asked children and young people how best we can engage them in contributing to food systems transformation to ensure their insights and perspectives are heard, acknowledged and actioned. This is what they said

Where possible, children and young people want to engage through social media, including through spaces on platforms dedicated for childrens voices.

They want us to help establish and fund child-led bodies, such as student councils and youth parliaments.

They want mechanisms to ensure their direct contribution to governments and parliaments deliberations and decision-making. And they are calling for their governments and institutions to have dedicated staff assigned to listen to children and young people. They are also asking government leaders and policymakers to come to them in schools and other settings.

Children and young people want to participate in workshops, open fora, panels, drawing competitions, and other venues that capture their needs, rights, ideas and aspirations.

The infrastructure we create to support these recommendations is critical.

Children need platforms, spaces and channels to express their views. They also need opportunities for direct contact with the people who can make their ideas a reality those in power whether through child-led bodies, participation in parliament or open fora.

Many of us here represent organizations and agencies dedicated to nutrition we too must promote meaningful participation by placing children and young people at the heart of policy formulation, and programme design, implementation and monitoring.

The participation of children and youth in the UN Food Systems Summit last September has showcased the challenges and most importantly, the rewards of engaging children, adolescents and young people as creators, partners and collaborators: a vital force for food systems transformation. We must continue these efforts.

As we work to support the outcomes of the Food Systems Summit and the commitments of the Nutrition for Growth Summit, we must hold tight to our pledge to bring childrens voices to the forefront of the decision-making process.

At the same time, we need partnership and leadership from the private sector. The private sector is uniquely placed to develop innovative solutions to strengthen food systems to help build a world where nutritious and safe foods are available and affordable for every child no matter who they are or where they live.

Today, broken food systems are undermining childrens right to nutrition and a viable planet. And fixing them particularly in the wake of the COVID-19 pandemic may prove to be the greatest challenge of this generation.

As we move forward, UNICEF we will pay particular attention to four critical action areas where food systems must deliver for children; these are:

Improving childrens foods through actions in public policy, guidelines and standards, and food supply chains including fortified foods, food supplements and therapeutic foods.

Improving childrens food environments where children live, learn, and meet through actions in public sector policies and programmes and in private sector practices and products.

Improving childrens food practices through policies, strategies and programmes that promote positive individual behaviors, caregiver practices and social norms.

Improving childrens participation in food systems transformation by fostering opportunities for children from all walks of life to raise their voices, engage with decision-makers and hold them accountable.

It is time to work with children and young people to transform the way the world produces, consumes and thinks about food. Our childrens nutrition and well-being and the future of our planet are at stake. There is no time to waste.

Read the rest here:

FOOD AND YOUTH: What I have learned from young people and their desire to fix the food systems they live in - UNICEF