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Better-for-You Alternatives for 14 Favorite Foods – Healthline

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Most of us love to indulge in the occasional bowl of ice cream or bag of chips. Both are wildly delicious and can be enjoyed from time to time.
But when we start eating nutrient-depleted foods on a regular basis — when they become a key feature of our eating patterns — that’s when we run the risk of developing significant health risks in the long run.
Food should bring joy, not a headache. In a society saturated with dieting dogma, negative food sentiments are widespread. “Can’t have it,” “won’t eat that,” and the ever-trendy “that’s so bad for me” are just a few of the most commonly used phrases when we talk about food.
So what if everything on your food favorites list feels off-limits?
Contrary to popular belief, you don’t have to revamp your whole diet to achieve health. In fact, you can pack in more nutrition with just a few tweaks — all without feeling deprived.
Plus, there’s space to enjoy foods that are close to your heart.
This article discusses 14 foods commonly believed to be “unhealthy,” why they may have detrimental health effects, and how to make smart swaps to nourish yourself — while soothing that growling stomach.
On any given day, 60% of children and 50% of adults report consuming sugar-sweetened beverages (1).
Sugary drinks are often identified as especially problematic since they’re high in, well, sugar and calories but low in nutrients.
While they’re not the only risk factor for health issues, drinking sugar-sweetened beverages may lead to weight gain. Excess sugar consumption may also be linked to tooth decay, diabetes, heart disease, and cancer (2, 3, 4).
What’s more, a meta-analysis revealed that drinking sugar-sweetened beverages daily raises the risk of dying from heart disease by 8%. In fact, the connection becomes stronger the more you drink (5).
In one study including 500,000 people from 10 European countries, sugary beverages were linked to all-cause deaths (6).
To be clear, these are population-based studies, so it’s impossible to know whether these observations are due to the beverages themselves or other associated factors.
On a different note, it’s also possible that sweetened drinks send your appetite into overdrive.
According to an older study, drinking soda probably makes you less sensitive to sweet tastes, making you want more sweet foods (7).
To bring a touch of taste, add a slice of lemon or lime to your water or tea infusions. Alternatively, try a nutrient-dense alternative, such as homemade golden milk or smoothies.
These options are rich in nutrients and may help you cut back on added sugar.
Many people argue that since many manufactured pizzas include a variety of additives like preservatives and colors, homemade pizzas are often healthier choices.
It’s important to keep an eye on your intake of processed meats, such as pepperoni, hot dogs, and most types of bacon, that are commonly used as pizza toppings, as they’re linked to cancer (8).
Plus, most manufactured pizzas use highly refined flours, which lack nutrients when compared with whole grains (9).
Fast food and frozen pizzas that are high in calories, fat, and salt aren’t the only options; those made with fresh, wholesome ingredients are a healthier alternative.
Top your pizza with nutritious vegetables like broccoli, mushrooms, onions, and bell peppers (10).
You could even prepare your own dough by using nourishing flour combinations, such as rye, quinoa, or chickpea flours.
Commercial white breads are made from refined wheat, which has been stripped of its fiber and some other important nutrients. As such, white bread may cause your blood sugar levels to spike (11).
On the other hand, whole grains might be a more favorable option since they raise your blood sugar levels more slowly, provide plenty of dietary fiber, and promote gut health (12).
Additionally, whole grain bread may be more effective than refined bread at reducing abdominal fat, according to one review (12).
Because the definition of whole grain bread varies across studies, it’s impossible to draw a definitive conclusion regarding the influence of whole grain bread versus white bread on health outcomes.
One of the best substitutes for white bread is sprouted whole grain bread.
Sprouted grains reduce antinutrients, allowing you to absorb more nutrients from the grains.
Antinutrients are compounds in plant foods that interfere with the absorption of nutrients from a food source. For example, phytic acid can bind with minerals such as iron and zinc, preventing them from being absorbed in the body.
Almost all of the nutrients in sprouted grains are available for absorption in the body. Plus, antioxidant levels are higher in sprouted grains (13).
For people who can tolerate gluten, Ezekiel bread is a solid alternative to white bread.
It’s no secret that liquids are considered less filling than solid foods (14).
This means that juice calories are not necessarily offset by eating less food, and they can add up rather quickly (15).
Many fruit juices include large amounts of fructose (a type of sugar). Fructose is linked to insulin resistance and liver damage (16).
Insulin resistance is when the body fails to respond properly to insulin, a hormone that controls sugars in the blood. It is typically characteristic of type 2 diabetes and nonalcoholic fatty liver disease (17).
To add sweetness without sacrificing nourishment, drink nutrient-rich homemade smoothies or use a mix of vegetables and fruits to make juices that complement your diet.
In one small study, vegetable-fruit juices improved the healthy bacteria in the gut, which was associated with weight loss (18).
Another small study noted that vegetable-fruit juices might improve the amount of nitric oxide in the blood, which helps improve blood flow and reduce damaging fats in the body (18).
Breakfast cereals are processed cereal grains, such as wheat, oats, rice, and corn. Most cereal products on the market are low in fiber and heavily sweetened to improve their taste and appeal.
Some of them can be as sweet as candy.
Nearly all ready-to-eat breakfast cereals evaluated in a recent study across five Western countries, including the United States, had an “unhealthy” nutritional profile. Researchers found substantial amounts of sugar in processed breakfast cereals (19).
Choose breakfast cereals that are high in fiber and low in added sugar. Even better, make your own oatmeal from scratch.
Dietary fiber intake has been linked to better digestive health and a lower risk of heart disease, stroke, hypertension, certain digestive diseases, increased body weight, type 2 diabetes, and several cancers (20).
Steel cut oats provide two to three times the fiber content that’s available in ready-to-eat breakfast cereal varieties (21).
There’s substantial evidence that frequently eating fried food raises the risk of chronic diseases (22, 23, 24, 25).
According to one analysis, consuming fried foods frequently (i.e., four or more times per week) is connected to type 2 diabetes, heart failure, a higher body weight, and hypertension (22).
Cooking meat using high temperature methods, such as panfrying or grilling directly over an open flame, produces chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
In laboratory-based studies, HCAs and PAHs are genotoxic. That is, they cause genetic (DNA) damage that might raise the risk of cancer (26).
Nevertheless, there’s no compelling evidence that eating meat cooked at a high temperature poses a cancer risk to humans (26).
Choose milder and better-for-you cooking techniques more often, such as steaming, boiling, stewing, and blanching.
Sapped of nutrients, these ultra-processed picks are laden with sugar, low in fiber, and contain preservatives.
Most baked sweet treats are manufactured with refined sugar, refined wheat flour, and extra fat. Shortening, which includes inflammation-promoting trans fats, might also be utilized (27).
There appears to be a link between a high intake of ultra-processed foods and a heavier body weight, larger waistline, and lower HDL (good) cholesterol level — plus greater risks of high blood pressure, heart disease, stroke, depression, and death (28).
Though these are important findings, they are observations rather than proof of causation.
Homemade “crumble in a mug” is an easy, nutritious, and lower sugar alternative to refined cakes or cookies. It also has all the flavor and crunch. To make it, add fruits to a mug and top it with an oat-nut crumble mixture. You have control over the sweetness level.
Potatoes are nutrient-rich, but when they’re processed into fries or chips, the nutrient content can plummet.
A recent meta-analysis indicates that eating french fries is linked to type 2 diabetes and hypertension (29).
When potatoes are fried, baked, or roasted for an extended time, they may create compounds known as acrylamides, which are associated with cancer (30, 31).
Evidence suggests that exposure to dietary acrylamide is connected to cancer in humans (32).
It’s all right to enjoy your favorite foods from time to time without feeling guilty.
If you are keen on a nutritious crunchy alternative to potato chips, consider carrots, peppers, cucumber, popcorn, or nuts.
About one-third of the U.S. population actively tries to avoid gluten. However, a gluten-free diet isn’t necessarily healthier for people who don’t have a gluten-related disorder (33).
People frequently replace nutritious gluten-containing foods with highly processed foods that are gluten-free.
However, adopting a gluten-free diet may mean higher food expenses, decreased fiber intake, and the risk of nutritional deficiencies (34).
Remember that there likely isn’t a reason to avoid gluten unless you have a gluten-related disorder.
Choose nutrient-dense foods that are naturally gluten-free, such as brown rice and quinoa, instead of processed gluten-free foods.
Agave nectar is a type of sweet syrup manufactured from a plant that’s usually consumed as a substitute for sugar.
Due to agave’s current production process, it’s a highly processed sweetener that no longer mirrors the original product, which was considered to have health benefits (35).
In fact, agave nectar is even higher in fructose than many other sweeteners.
According to an older study, agave nectar is 84% fructose. In contrast, table sugar is 50% fructose, while high fructose corn syrup is around 55% fructose (36).
Frequent fructose intake is linked to insulin resistance, fatty liver, and increased triglyceride (a type of blood fat) levels. These health challenges may lead to conditions such as type 2 diabetes and heart disease in the long run (37).
It’s important to keep in mind that low calorie and zero calorie sweeteners are still not fully understood.
Stevia and erythritol are low calorie, calorie-free options you may want to explore. Besides, erythritol does not affect blood sugar or insulin levels (38).
To reduce the fat content of a product without compromising flavor, manufacturers often replace it with sugar and additives, such as modified food starches or gums.
While one study found that low fat yogurt reduced chronic inflammation in healthy premenopausal women, the study relied on participants’ reports of what they ate and how much — which isn’t always accurate or reliable (39).
According to the most recent research, there’s no compelling evidence that low fat diets are more effective for weight management (40).
Not all yogurts are the same. Greek yogurt is especially high in protein, calcium, and vitamin B12, and it contains magnesium. It also includes beneficial bacterial cultures, making it a potential source of gut-friendly probiotics (41).
Plain Greek yogurt topped with fruits and dark chocolate shavings is a delicious way to satisfy your sweet tooth.
There is immense interest in low carb diets, which may help you reduce your insulin levels, improve your heart health, and lose weight (42).
While you may eat plenty of wholesome foods on a low carb diet, you should be wary of highly processed low carb substitute products. Meal replacements and low carb snacks, such as cheddar cheese crips and cookies, are examples of these.
One review of 43 studies discovered that no study found a link between ultra-processed foods and better health (43).
Instead, a growing body of evidence associates ultra-processed foods with adverse health effects and chronic diseases. Indeed, there’s a pressing need to consider how these foods contribute to the chronic disease burden on a global scale (44).
If you’re on a low carb diet, include foods that are naturally low in carbs, such as most vegetables and leafy greens, nuts and seeds, eggs, and tofu.
Ice creams, frozen yogurts, and popsicles are sweet delights that can be hard to resist — and all are tasty ways to treat yourself now and then.
While there are some nutritious options on the market, most are calorie-dense and contain refined sugar (e.g., table sugar, high fructose corn syrup, cane sugar, and cane juice) or natural sugars like honey and maple. You may also encounter artificial flavors and additives in some types.
Chronic sugar consumption has been linked to various health problems, such as dental cavities, a higher body weight, heart disease, fatty liver, type 2 diabetes, and even death (45, 46, 47).
It’s possible to purchase more nutritious brands or make your own soft-serve ice cream or popsicles with natural fruit rather than refined sugar.
Processed meats are foods that have been subjected to processing to improve their flavor, preserve quality, or extend their shelf life.
Sausages, ham, and canned meat are just a few examples of processed meat.
Multiple studies point out a strong association between processed meats and cancer, particularly colon cancer.
In fact, the World Health Organization has classified processed meat as a Group I carcinogen. In other words, there is convincing evidence that processed meats cause cancer (8).
There are a number of nutrient-dense, less processed substitutions for processed meat. High quality chicken, turkey, fish, beans, and lentils are just a few examples.
There’s no doubting the power of a nutritious diet when it comes to preventing — and sometimes even treating — diet-related chronic diseases.
Incorporating nutrient-dense food swaps for ultra-processed foods is one way to help you consume a more nutritious diet.
However, while certain foods have been linked to various health problems, such as heart disease and type 2 diabetes, singling them out may not always be useful.
The reality is that numerous factors contribute to the development of chronic diseases, including genetics, diet, and lifestyle (48).
Plus, we can’t overlook external factors, such as where people live, the state of their environment, and the quality of their relationships — all of which work together to influence health and disease (49).
Last medically reviewed on November 30, 2021
This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.









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Health & Fitness

The 14 Best Foods for Hair Growth

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Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Here are the 14 best foods you can eat to promote hair growth.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.
Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss (1).
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency (2).
However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin (3).
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health (4).
Summary Eggs are a great
source of protein and biotin, which are important for hair health and growth. A
deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment (5, 6).
For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs (7).
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking (8, 9).
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss (10).
Summary Berries are loaded
with compounds like antioxidants and vitamins that may promote hair growth. For
example, strawberries are rich in vitamin C, which aids collagen production and
iron absorption, two factors that may promote hair growth.
Spinach is a healthy vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (11).
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy (12, 13).
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs (11).
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (14).
What’s more, iron deficiencies have been linked to hair loss (10).
Summary Spinach is loaded with
folate, iron, and vitamins A and C, which may promote hair growth. A deficiency
in these nutrients may result in hair loss.
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density (15).
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair (16).
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair (17).

Summary Fatty fish like
salmon, herring and mackerel are great sources of omega-3 fatty acids, which
have been linked to improved hair growth and density. However, there are only a
few studies in this area, so more are needed.
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs (18).
Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing (19, 20).
Summary Sweet potatoes are
loaded with vitamin A, which helps aid sebum production. Additionally, it has
other factors that may help speed up the rate of hair growth.
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs (21).
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months (22).
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles (23, 24).
What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss (25).
Summary Avocados are rich in
vitamin E, an antioxidant that may promote hair growth.
Additionally, they are a great source of
essential fatty acids, which appear to be crucial for hair growth.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.
For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs (26).
What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss (9).
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease (27).
This makes nuts an excellent and easy addition to your diet.

Summary Nuts are packed with
nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of
which may promote hair growth and are linked to many other health benefits.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins (28).
What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon (16, 29).
However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it’s a great addition to the diet.
In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.

Summary Like nuts, seeds are
rich in vitamin E and other nutrients that may promote hair growth. Some seeds
also contain omega-3s, which have been linked to hair growth.
Sweet peppers are an excellent source of vitamin C, which may aid hair growth.
In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange (30).
Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. It has been linked to hair loss and the graying of hair (5, 6).
What’s more, sweet peppers are also an excellent source of vitamin A.
This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.
Summary Sweet peppers are a
rich source of vitamins A and C, two nutrients that help ensure hair stays
healthy and that may aid hair growth.
Oysters are one of the best food sources of zinc (31).
Zinc is a mineral that helps support the hair growth and repair cycle (32).
A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet (33).
Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency (34, 35).
However, taking too much zinc could also promote hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements, since foods provide zinc in small but healthy doses (36).
Summary Oysters are one of the
best sources of zinc in the diet. This mineral helps support the hair growth
and repair cycle.
Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth.
For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs (37).
Interestingly, studies have linked vitamin D3 deficiency to hair loss (38, 39, 40).
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids have been linked to improved hair growth (16, 37).
Summary Shrimp are a great
source of protein, B vitamins, zinc, iron and vitamin D, which may aid hair
growth. They also provide a small amount of healthy omega-3 fatty acids.
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs (32).
They also provide many other hair-healthy nutrients, including iron, biotin and folate (41).
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.

Summary Beans are a great
source of protein, iron, zinc and biotin, which are all essential for optimal
hair health. Together, they may aid hair growth.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans (42).
For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (43).
Test-tube studies have also shown that spermidine promotes human hair growth (44).
However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
Summary Soybeans are one of
the best sources of spermidine, a compound that may prolong the active phase of
hair growth.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (45).
Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles (14).
Deficiencies in protein and iron have been linked to hair loss (1, 10).
Summary Meat is a great source
of protein, which is essential for healthy, strong hair. Red meat, in
particular, is rich in iron, which may aid hair growth.
What you eat can have a huge effect on the health of your hair.
A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.
Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.

This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.








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How to Stay Ageless and Feel Young, According to Experts

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Ageless beauty isn’t about turning back the clock or looking 20 something forever–it’s about having confidence in how you look, feeling your absolute best and being happy at any stage in our life. That said, lifestyle choices play a major role in the way we age, look and feel. While smoking a pack a day and drinking a bottle of wine every night might be fun, chances are we’re not going to look or feel good for long. Adopting a healthy lifestyle and making a few positive changes can make a big difference in our overall well-being, Eat This, Not That! Health spoke with experts who revealed their ageless beauty tricks and how to look and feel good at any age. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

1

Challenge Your Brain

Group seniors with dementia builds a tower in the nursing home from colorful building blocks
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President/CEO, Charles J. Fuschillo, Jr. of the Alzheimer’s Foundation of America says, “Keep your brain active. Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, trying a cooking class, or something you haven’t done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.”

2

Triphala

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Bishnu Pada Das, a personal trainer with the Crazy Athlete says, “Let’s start with Ayurvedic medicine that helps protect skin cells, Triphala. It is a mixture of three dry fruits — Amla, Harad, and Beheda. It’s an excellent medicine that helps rebuild our skin protein and retain moisture in the skin. It is loaded with Omega-3 fatty acids and antioxidants such as vitamin C, which helps form collagen. So add two teaspoonfuls of Triphala powder to a glass of water and leave it overnight. Drink this on an empty stomach in the morning. You can also enhance this concoction’s anti-aging properties by adding a cinnamon stick, leaving it overnight, and drinking it in the morning by adding a tablespoon of honey. Cinnamon and honey have high antioxidant and anti-inflammatory properties, which help slow down skin aging.”

3

Protein

chicken quinoa protein bowl
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“Protein is very important for our skin,” Das reveals.  “It helps build collagen, which is essential to make smoother and wrinkle-free skin. The best protein sources you can add to your diet are chicken, fish, eggs, cottage cheese, peanut butter, lentils, etc.”

4

Amla

amla juice
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Das explains, “It is rich in antioxidants that help to reverse the sign of aging. It reduces wrinkles and fine lines and also lightens pigmentation. Antibacterial and astringent properties in Amla helps to fight skin infection. Amla is a rich source of vitamin C, so it increases collagen formation, which helps to minimize fine lines and wrinkles. The easiest way to consume Amla is 20 to 30 ml of Amla juice diluted with warm water. You can also mix one spoon of jaggery powder in this mixture and drink. Jaggery contains iron which improves the hemoglobin level of our body, and it also naturally purifies the blood. All this, in turn, will promote antiaging.”

5

Giloy

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According to Das, “It is a really powerful anti-inflammatory herb in nature. It helps to rejuvenate the skin tissues while also reducing inflammation. Giloy is excellent for the skin as well as the immune system. It contains flavonoids that fight against cell damage and promote new cell growth. It also helps to reduce wrinkles and promotes glowing skin. Giloy juice or tablets are easily available in any Ayurvedic store or online. You should consume it once or twice a day, as mentioned on the product.”

6

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Spinach

spinach and kale salad
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“Spinach is high in antioxidants. It also contains vitamins A, C, E, and K, as well as magnesium, heme iron, and lutein,” says Das. “Vitamin K helps in preventing inflammation in cells. Spinach is also high in water content; therefore, it helps to keep the skin hydrated.. Have spinach at least once a week. You can also add spinach to your salad.. Spinach juice is also an excellent way to consume spinach and gain its anti-aging benefits.”

 

7

Rainbow Plates

fruits, vegetables, beans, and nuts
Shutterstock

Das reminds us, “Healthy foods are essential for healthy skin. It’s very important to include varieties of colorful fruits and vegetables in our daily diet. When we consume varieties of fruits and vegetables throughout the day, we get many different types of essential vitamins and minerals as well as antioxidants which help to maintain the elasticity of our skin. The most important vitamins for skin health are vitamins A, C, D, E, and K. These vitamins help build collagen that improves skin health and prevents sagging.”

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Health & Fitness

Global $27.83 Bn Salmon Markets to 2027: Changing Consumers Lifestyle and Enhanced Demand for Healthy and Protein Extensive Food Driving Growth – Yahoo Finance

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Dublin, March 18, 2022 (GLOBE NEWSWIRE) — The “Global Salmon Market (2022 Edition) – Analysis By Species (Atlantic, Pink, Chum, Sockeye, Coho, Others), End Product, Distribution Channel, By Region, By Country: Market Insights and Forecast with Impact of COVID-19 (2022-2027)” report has been added to ResearchAndMarkets.com’s offering.
The Global Salmon Market was valued at USD 27836.45 Million in the year 2021.
Factors such as rising consumer preferences for healthy and ready to eat food in concurrence with rapidly increasing disposable income has been driving the demand globally. Global salmon market growth is driven by changing consumers lifestyle and enhanced demand for healthy and protein extensive food. There has been a change in individual patterns of consumption due to multiple factors, such as sedentary lifestyle preferences, growing income rates, increasing prevalence of chronic conditions.
Based on the Species segment, the Atlantic segment captured the major share in the global market in 2021 owing to its vast availability in the major regions including American and European regions. Atlantic salmon are an anadromous fish, that begins their life in freshwater and migrates to the ocean to feed and grow, and returns to freshwater to spawn.
APAC region is estimated to have the maximum share in the global Salmon market followed by North America. However, the new emerging markets in APAC region will witness fastest growth rate in the forthcoming years.
Key salmon market dynamics include changes in consumer lifestyle that impacted the changes in food consumption pattern at a global and regional level that has considerable health consequences. Populations in countries such as U.S., UK, China, France, Germany, and India are experiencing nutritional transition.
North America is a traditional market for salmon fish. Being a developed region, there are numerous technological innovations and advancements in the production techniques. Moreover, the growing working population, in combination with busy schedules for individuals, is increasing the sales of ready-to-eat (RTE) and easy-to-cook food items.
Consistent with this, compact packaging and easy availability of frozen and canned salmon are expected to fuel the demand growth of the salmon market in the coming years.
The report tracks competitive developments, strategies, mergers and acquisitions and new product development.
The companies analysed in the report include
High Liner Foods
Austevoll Seafoods ASA
Bakkafrost
Grieg Seafood ASA
Mowi ASA
SalMar
Thai Union Group
Nippon Suisan Kaisha
Novi Sea AS
Camanchaca Inc.
Scope of the Report
The report analyses the Salmon Market by value (USD Million).
The report analyses the Salmon Market by Species (Atlantic, Pink, Chum/Dog, Sockeye, Coho, Others).
The report analyses the Salmon Market by End Product (Frozen, Fresh, Canned, Others).
The report analyses the Salmon Market by Distribution Channel (Offline Retail, Online Retail).
The Global Salmon Market has been analysed by countries (United States, Canada, Brazil, United Kingdom, Italy, France, Germany, China, Japan, South Korea).
The key insights of the report have been presented through the frameworks of SWOT and Porter’s Five Forces Analysis. Also, the attractiveness of the market has been presented by region, by Location and Product.
Also, the major opportunities, trends, drivers and challenges of the industry has been analysed in the report.
The report presents the analysis of Salmon market for the historical period of 2017-2021 and the forecast period of 2022-2027
Key Topics Covered:

1. Report scope & Methodology

2. Strategic Recommendations

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3. Global Salmon Market: Product Overview

4. Global Salmon Market: An Analysis

5. Global Salmon Market: Segmental Analysis

6. Global Salmon Market by End Product

7. Global Salmon Market by Distribution Channel

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8. Americas Salmon Market: An Analysis

9. Europe Salmon Market: An Analysis

10. Asia Pacific Salmon Market

11. Global Salmon Market Dynamics

12. Market Attractiveness and Strategic Analysis

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14. Competitive Landscape

15. Company Profiles (Business Description, Financial Analysis, Business Strategy)

For more information about this report visit https://www.researchandmarkets.com/r/2ct3q9

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