Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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The more research scientists conduct on the gut-brain axis, the more they learn about how much the gut influences overall health. In fact, a recent study that was published in Communications Biology indicated a link between five gut conditions and Alzheimer’s disease. In this article, we will summarize what the research said and outline a few strategies that can help you keep your gut (and ultimately your brain) healthy as you get older. 

What Did The Study Find?

Researchers have long suspected a connection between gut health and Alzheimer’s disease. Until this most recent study, though, the relationship has been misunderstood. Researchers from Edith Cowan University in Australia dug into this topic to analyze the suspected link. They did this by examining genetic data from existing research on Alzheimer’s and gut disorders. They completed a large-scale analysis of over 400,000 people. 

The findings suggested that people with gut disorders were at a greater risk of developing Alzheimer’s. Furthermore, people with Alzheimer’s shared certain genes with people who had gut disorders. The five gut disorders linked with Alzheimer’s were:

• Peptic ulcer disease (PUD)
• Gastroesophageal reflux disease (GERD)
• Irritable bowel syndrome (IBS)
• Diverticulitis
• Gastritis-duodenitis

The study provided insight to the genetics behind the co-occurrence of Alzheimer’s disease and gut disorders. That ultimately improves the understanding of the causes of these conditions, while simultaneously identifying new targets to investigate that may help reduce the risk of Alzheimer’s disease. If a person has one of the aforementioned gut disorders, there may be earlier treatment plans to both help improve gut health and reduce the risk of Alzheimer’s. 

How Can You Help Your Gut?

Although the findings did not directly indicate that these gut disorders cause Alzheimer’s disease, or vice versa, they did support the fact that caring for the gut can improve overall health. By eating foods that are rich in nutrients and avoiding trigger foods, you can help improve microbiome. Balancing the ratio of good to bad bacteria in the microbiome is integral to optimizing gut health. 

A healthy microbiome can improve immune defense and contribute to better brain health, as researchers have identified in this recent study. The best way to improve your own microbiome is to:

• Eat more: Prebiotics, probiotics, fiber, polyphenols, and fermented foods
• Eat less: Red meat, processed foods, alcohol, and foods with artificial sweeteners

Get More Sleep

According to research, gut microbiome can influence sleep and vice versa. Some studies indicate that better sleep can increase gut bacteria diversity. One animal study found that mice with sleep disturbances later had bugs present in the gut. Those changes were associated with increased inflammation in fat tissue and poorer blood sugar control. More research is still necessary in humans on this topic. 

Exercise Regularly

Increasing the amount of exercise, especially aerobic exercise, you do in a week can increase beneficial bacteria in the digestive tract. That, in turn, can contribute to overall microbial diversity. Low-intensity workouts also work to maintain a healthy gut. 

Reduce Stress

Easier said than done, right? Well, holding onto your stress, be it physical, environmental, or psychological, can disrupt the structure and function of the gut microbiome. As of now, though, scientists do not fully understand how these changes affect overall health. Finding ways to reduce stress, however, may improve gut health. 

Easy On The Sweets

There is nothing wrong with enjoying a sweet treat every now and then, but regularly indulging in sweets may be problematic for your gut. A handful of animal studies found that a high-sugar diet can negatively impact gut microbiome. A high-sugar diet reduces the amount of good bacteria and increases bad bacteria, which can increase the risk of metabolic disorders, such as obesity and type 2 diabetes.

The Takeaway

The more researchers learn about the gut-brain connection, the clearer the understanding of the gut’s influence on brain health. The body is a complex interwoven system, and it is your best interest to treat it as such. One system can affect others. In this case, do your best to improve gut health to reduce the risk of cognitive decline.

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How often do you hear the term “microbiome” in today’s day and age? A lot, most likely, and that is because gut health has become a major point of interest for researchers, scientists, and dietitians alike. The gut microbiome is the community of microorganisms, including bacteria, fungi, and viruses, that inhabit the gut. Specific microbes in the gut can change in responses to diet and exercise. 

The gut directly communicates with the brain, and vice versa, via the gut-brain axis. That ultimately means that the brain can influence digestive activities, such as having nervous diarrhea. The gut can in turn influence mood, cognition, and mental health in a positive or negative way. If the gut is weak, bacteria and inflammatory substances can be absorbed from the gut into the bloodstream. That can trigger chronic inflammation, which is linked to myriad health conditions. 

For the above reasons and more, strive to feed your gut the best foods for optimal physical and mental health. Continue reading to learn about foods and food groups that optimize your microbiome and overall gut health. 

Probiotic Foods

There is no article about foods that encourage gut health without the mention of probiotics. These microorganisms can help reshape the makeup of your gut microbiome, helping to enhance immune function and improve multiple bowel diseases. Probiotics essentially change the gut environment in positive ways that decrease the ability for harmful bacteria to grow. They allow healthy bacteria to flourish, which can contribute to healthier immune function. 

A 2021 study monitored 36 healthy adults who were randomly assigned to 10-week diets that either included fermented foods or high-fiber non-fermented foods. Those who consumed fermented foods, which contain probiotics, experience positive changes in immune function. In fact, they were able to reduce levels of 19 different inflammatory markers. Increase your probiotic intake by eating more miso, fermented vegetables, kimchi, tempeh, kombucha, kefir, and sauerkraut. 

Prebiotic Foods

If you want to optimize probiotic bacteria in the gut, you have to feed them prebiotics. Prebiotic foods can also shift the intestinal pH, preventing harmful microbes from growing. These positive changes in the gut can help reduce overall gut inflammation. These changes may also contribute to the production of glucagon like peptide 2 (GLP2), a hormone that reinforces the strength of gut lining. Additionally, the fermentation of prebiotic fibers leads to the production of short-chain fatty acids (SCFAs), which can reduce hunger and improve the regulation of blood sugar and insulin after meals. You can increase your intake of prebiotics by eating more asparagus, chicory, garlic, Jerusalem artichokes, leeks, onions, barley, less-ripe bananas, and wheat bran. 

Pulses

Pulse is not just something you do to blend foods in a blender or food processor. Pulses contain a lot of plant protein, polyphenol antioxidants, and non-digestible carbohydrates (NDCs), such as soluble and insoluble fiber. These NDCs act as prebiotics, fermenting in the gut to form anti-inflammatory SCFAs. Some examples of pulses are beans, lentils, chickpeas, and dry peas (black-eyed peas and split peas). Pulses have an anti-inflammatory impact on gut health and work to improve digestive health by enhancing the strength of the barrier between the gut and bloodstream. A healthy gut barrier allows beneficial substances into the blood and prevents harmful substances from entering circulation. 

Avocados

Yes, avocados are deserving of their own mention in this article. Consuming avocados has been associated with beneficial health outcomes, including weight management and protection against heart disease. The healthy fats in avocados work to nourish the gut and keep you satiated. In one study, researchers assigned 163 overweight or obese adults to one of two groups for 12 weeks. Participants ate one meal per day (breakfast, lunch, or dinner) with or without avocado. The participants provided blood, urine, and fecal samples throughout the study. Researchers found that those who ate avocados developed a greater abundance of gut microbes that were more adept at breaking down fiber and producing SCFAs. 

Foods Rich In Polyphenols

Certain plants produce antioxidants called polyphenols. These are naturally-occurring compounds that protect plants from illness and damage as they grow. Consuming polyphenols can help protect the heart and brain, according to many studies. Research also shows that the gut microbiome converts polyphenols into bioactive compounds, which get reabsorbed into the bloodstream and benefit the body. The bloodstream absorbs about 5-10% of total polyphenols from the large intestine. The remaining 90-95% accumulate in the large intestine, where they offer prebiotic effects, helping to shift bad microbes into beneficial ones.

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You try to encourage hair growth with serums, oils, scalp scrubs, and more, but your efforts don’t seem to yield positive results. What’s the deal? Well, hair loss is complicated and several factors, from genetics to lifestyle, are potential causes. More often than not, there are several factors that contribute to hair thinning or hair loss, so it can be difficult to address the exact problem. 

Hair loss is frustrating because you don’t always know how to fight it. What can you do to contribute to better growth and healthier hair? Stress management practices are a great starting point because anxiety often triggers hair loss. There are several science-backed hair growth products that have proven to be effective for many people. And the last thing, which you may overlook, is what you eat. Maintaining a healthy, balanced diet with the right nutrients can contribute to healthier hair. 

You don’t have to look further than the grocery store if you want to optimize your hair nutrition. Hair supplements, vitamins, and minerals can be beneficial, but you can typically get the hair nutrients you need from fruits, vegetables, whole grains, nuts, seeds, legumes, and other foods. If you experience hair loss and want to fight back through your diet, you’ll need more of the following nutrients. 

Iron

Protein, which we’ll get to next, is an essential nutrient for hair growth, but iron is just as important. Iron, which you can easily find in lentils, kidney beans, cashews, spinach, beets, and other foods, is stored in keratin. When you do not consume enough iron-rich foods, the body scavenges for it from other sources, such as your hair. In fact, many studies have linked iron deficiency to hair loss. If you are worried about your iron levels, consult a doctor for guidance before taking an iron supplement. Taking too much iron may have adverse effects. 

Protein

There are various sources of protein, some of which are animal-based and some of which are plant-based. Greek yogurt, wild caught salmon, free-range organic chicken, tempeh, lentils, beans, spelt, hemp seeds, green peas, quinoa, oats, wild rice, chia seeds, broccoli, nuts, spinach, asparagus, and sweet potatoes are all great protein sources. Protein is made up of amino acids, which are the building blocks of protein. 

Hair is made up of keratin, which is a protein, so you need to eat protein in order to have a sufficient supply of amino acids. The recommended daily amount (RDA) of protein is 0.8 grams per kilogram of body weight per day. For optimal hair growth and to reduce hair shedding, consume 1.2 to 2 grams of protein per kilogram of body weight per day. Lastly, diversify your protein intake so that you get protein from different foods. The body also requires protein for nails and the skin!

Prebiotic Fibers And Fermented Foods

According to research, foods that support gut health can positively affect your hair. Nourish the gut microbiome with fermented foods like sauerkraut, kimchi, kombucha, miso, natto, and more. You also need to feed the healthy bacteria in your gut with prebiotic fibers, which include garlic, asparagus, onions, sunchokes, among other foods. Prebiotic fibers and fermented foods are not directly related to hair growth, but they do reduce overall inflammation and increase nutrient absorption. Researchers note that chronic inflammation can trigger hair loss because it prematurely sends hair to its shedding phase. 

Zinc

The final nutrient to pay attention to is zinc, which you can find in pumpkin seeds, sesame seeds, sesame butter, wheat germ, oats, ginger, and raw cacao. Much like fermented foods and prebiotic fibers, the relationship between zinc and hair loss isn’t fully understood. Some studies found that men with male-pattern baldness had low levels of zinc. Other research notes that zinc may influence the production of DHT, a hormone that’s linked to hair loss in both men and women.

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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It should be common knowledge, but you should not believe everything you see or read on the Internet, especially social media. And yet, TikTok has become a growing source of information for all sorts of health information, especially gut health. In fact, you can regularly see hashtags like #pooptok, #guthealthmatters, #guttok, and #guthealing on numerous videos. It’s pretty clear that the matters of the gut have infiltrated the social media platform. 

A lot of health experts, including gastroenterologists and other gastrointestinal (GI) experts, have joined TikTok to promote science-backed claims and advice. The reason for this is because most #guttok posts are not from experts in the field. Would you rather trust an influencer who tried one thing at one point in time, or someone who has dedicated their life to the study of the GI tract? Wellness tips are all well and good, but not all of them are correct. 

The good news about all of this is that people are encouraging others to care about their digestive health. When it comes to claims, however, not all of these videos have evidence to back them up. Sometimes, one of these videos will promote a product that aids gut health, such as a colon cleanse or colon detox solution. Don’t just trust something that you see in a video without doing thorough research on it! There are no miracle products, which is why we aim to highlight the TikTok gut health trends to question or avoid in this article. 

Gut Repair Or Leaky Gut Solutions

If you hear about a product, method, or solution that will repeat your leaky or damaged gut, it may not be what it’s cracked to be. Drinking olive oil shots or slurping on bone broth all day don’t have evidence backing efficacy for treating the problem. The problem is thinking that leaky gut syndrome can be fixed with one quick solution. Although leaky gut is not a medically recognized condition, it is a gut problem that can happen as a result of an inflammatory bowel disease (IBD). You can sip bone broth in moderation, but don’t expect it to heal your gut. If you decide to drink bone broth, find ones higher in magnesium, calcium, and iron. Olive oil, while it has beneficial polyphenols and healthy fats, will not repair your gut on its own.

Laxatives For Weight Loss

If you are a #guttok trend follower, perhaps you know of the claim that taking laxatives regularly can promote weight loss. If that is a true claim, it should be a big red flag. The goal of taking a laxative is to relieve symptoms caused by constipation, not to lose weight. If you take a laxative to lose weight, you are eliminating undigested food in the form of diarrhea. That can be dangerous if it goes on for more than a short period of time. You need to absorb sufficient fluids from the GI tract, otherwise you could potentially injure your kidneys. People who suffer from constipation may need to take a laxative to eliminate stool in the colon. You should not rely on laxatives to lose weight, but instead use them to relieve constipation symptoms.

Fasting For Gut Health

Fasting is not a new trend. In fact, it has been practiced for centuries in different forms across different cultures. In most cases, there is nothing wrong with fasting, and it has actually been linked to certain health benefits. For example, one review found that intermittent fasting potentially improved metabolic effects, including better blood glucose control and fat loss. That said, fasting can also lead to negative emotions, including anxiety, irritability, and fatigue. One review found that intermittent fasting led to changes in gut bacteria that may regulate body functions and promote healthy metabolism. Fasting may improve GI symptoms for some, but there isn’t sufficient evidence to say that it directly benefits gut health. 

Colon Cleanse Or Detox Protocols

Should you avoid products or regimens that claim they can expel all the waste from your colon or purge it of toxins? You usually see these concoctions in beverage or shake form and they include cayenne, lemon juice, honey, or other similar ingredients. The idea is that a colon cleanse is the best way to benefit your digestive health. Most gastroenterologists agree that you only want to purge your colon of food or microbes before a colonoscopy. There is no reason to completely flush out your colon just because it’s Tuesday. A healthy colon contains a variety of bacteria and other organisms, the microbiome. It also contains mostly digested food that is in the process of becoming stool. A healthy colon contains a diverse microbiome that helps regulate immune function, metabolism, and even your mood! Don’t just evacuate your colon and think that your gut will flourish!

DIY Fermented Foods

There is no denying the gut-promoting powers of fermented foods like kimchi, kefir, natto, and kombucha. During fermentation, bacteria grow in a controlled environment, converting carbs or fiber in the food into an acid. That bacteria-produced acid gives fermented foods that signature sour flavor. There are many bioactive compounds in fermented foods that can be beneficial for your gut. The problem with DIY fermented foods is that you may not ferment in a way that promotes the growth of these beneficial bacteria. If you are determined to make fermented foods, instead of buying them in the store, seek reputable guidance and buy the correct products to ensure you ferment correctly. Don’t just take the word of some TikToker!

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Forget taco Tuesday, because (and let’s be honest) you can enjoy tacos every night of the week. There are so many taco filling options, including cauliflower, potatoes, beans, chickpeas, fish, and more. Tacos come together easily and make for a great family style meal. Although the filling ingredients tend to take center stage, the toppings or condiments are of equal important. You need to have the right salsa, cilantro and onions, and, if you are really a taco connoisseur, pickled radishes or onions.

On their own, radishes exhibit a peppery flavor and crispy crunch. Some people love them and others hate them. If you fall into the hatred column, have you tried pickled radishes? They differ from classic pink pickled turnips that accompany Mediterranean dishes. These pickled radishes offer a sweet, spicy, and briny flavor. Enjoy them straight out of the jar, on tacos, burgers, sandwiches, and more. They have a subtle kick from the jalapeño, and you can always add more if you enjoy more spice in your life. Stuff cilantro into the pickling jar as well and let the pickling commence!

Once all of your ingredients are in the jar, pour in the pickling solution and some pepper flakes and mustard seeds. Allow at least 24 hours for the flavors to do their thing at room temperature. After the first day, you can store the pickled radishes in the fridge. The flavor only gets better as the days go by!

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Simplicity is the key ingredient in this simple recipe. You don’t need a long list of ingredients to create a flavorful, nourishing recipe. That is why we love these fermented carrots, which are 100% raw vegan and acceptable for cleansers to enjoy. Unlike pickled recipes, this recipe doesn’t contain any vinegar. You only need sea salt, warm water, an optional garlic clove, and the carrots, of course. What you will need, however, is a sealing option. Two sealing options include the Pickle Pipe and the Fido Jar.

The Pickle Pipe is a zero fuss, easy to clean, affordable option for anyone looking to get into the fermentation game. The Pickle Pipe creates a seal with with a simple silicone disk, along with the metal ring that comes with the jar. The “pipe” portion of the silicone disk has an opening that only pressures open as the gasses build up inside the jar. That’s why this is great because you just set and forget!

The Fido Jar creates an incredible anaerobic sealed environment and is equally as easy to clean as the Pickle Pipe. There are no crazy parts to clean and you can line up the jars in the kitchen to ferment. You do have to “burp” the jars every day to help let the gasses out, but they work efficiently. You just can’t set and forget them like the Pickle Pipe.

There are other fermentation jars that you can use, but these are very easy to use. You can use air-lock lids or traditional fermentation crocks.

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Can you imagine a life without pickles? You probably can if you dislike them, but that signature briny crunch out of the jar is on another level of delicious. If you are like most people, you probably associate the word “pickle” with the classic cucumber variety. There are many other pickled foods, including various fruits and vegetables. 

Natural pickling and fermentation are traditional forms of food preservation, enhancing the quality of foods. Fermentation is an external, predigestion process that converts complex nutrients into simpler ones. Common fermented foods include sourdough, vinegar, and wine. Pickling is a more controlled form of fermentation that uses salt and examples include miso, sauerkraut, and olives. 

What Are The Health Benefits Of Eating Pickled Foods?

Pickled and fermented foods are some of the most common sources of probiotics. When eaten in conjunction with prebiotics, you can help create the best environment for gut microbes to flourish. The gut also houses the enteric nervous system, which is a second nervous system. Eating pickled and fermented foods can help support the connection between shared cells from both of these systems. 

Eating naturally pickled and fermented foods can encourage the healthy growth of gut microbes. That process can help prevent the growth of unwanted or unhealthy microbes from developing. Pickled and fermented foods can also help to suppress inflammatory responses commonly associated with allergies, cancer, and cardiovascular disease. Because of that, fermented foods may aid immune function. Plus, pickled and fermented foods tend to contain a high concentration of vitamins, including vitamins A, C, and K. Pickles are especially high in those vitamins because water is drawn out of the pickles by the salty brine. 

A few studies found that some vinegar-based brines in pickles may help stabilize blood glucose levels. By regulating blood glucose levels, you help prevent feelings of intense hunger. You also help to curb blood sugar spikes, which can lead to energy crashes. 

Nutritional Value Of Pickles

Like most vegetables, pickles are mostly water and contain very little protein and fat. They have a high concentration of vitamins because the salty brine draws out the water from the pickles. Although the nutritional value varies from pickle jar to pickle jar, the average whole dill pickle contains the following:

• 20% of the recommended daily intake (RDI) of vitamin K
• 3%-4% of the RDI of vitamin C
• 6% of the RDI of calcium
• 2% of the RDI of potassium
• 1% of the RDI of vitamin A

Pickles also contain phosphorus, folate, and are great sources of beta-carotene. Studies indicate that beta-carotene can help lower the risk of several chronic conditions, including type 2 diabetes and age-related macular degeneration. If you want to learn how to make pickles, read on for four amazing recipes. 

Fermented Dill Pickles

Eating fermented foods is highly beneficial for your digestive health. Dare we say that these pickles are better than your granny’s homemade ones? You be the judge!

Click here to start pickling them pickles. 

Homemade Dill Pickle Sauerkraut

Get ready for a recipe that will help improve gut health. Not only is it easy to make, but it is also 100% Full Body Cleanse Approved.

Click here to start pickling that kraut. 

Easy Raw Refrigerator Pickles

Attention cleansers: You finally have a raw vegan pickle recipe! Once you make these, you’ll be wondering where they were all your life.
Click here to start pickling them pickles.

Homemade Pickled Red Onions

This easy pickled red onion recipe is about to be your new favorite topping to a variety of dishes. Here’s a tip: they go great on tacos!

Click here to start pickling them onions. 

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Inflammation is something that you can’t always see or feel, but it can slowly harm your body over time. Left unchecked, inflammation can increase the risk of premature aging and chronic diseases. There are actions you can take to help reduce the damage, which is why we gathered information from dietitians about how to do that. According to research, you can do little things every day to help reduce inflammatory markers and improve overall health. 

Sip Some Ginger Tea

Most people with inflammatory disorders, such as arthritis, tend to experience pain or stiffness. In order to reduce swelling in the joints or the general discomfort of inflammatory flare-ups, health experts encourage you to drink ginger tea. Ginger exhibits anti-inflammatory properties and various antioxidants that fight oxidative stress, a contributing factor to chronic inflammation. 

Sprinkle In Some Seeds

Enjoying a salad? Add some sunflower or pumpkin seeds! Enjoy a smoothie or bowl of oatmeal? Incorporate some chia, hemp, or flax seeds! Dietitians encourage people to consume about two tablespoons of seeds per day because they are rich in fiber, protein, and lots of omega-3 fatty acids. Consuming more omega-3s provides your cell membranes to make more omega-3-derived metabolites, most of which turn off inflammatory responses or turn on healing responses that repair cell tissue and damage caused by inflammation.

Opt For Phytonutrient-Rich Foods

According to studies, phytonutrients are active compounds in plant-based foods that have proven to reduce inflammation. In addition to their anti-inflammatory effects, phytonutrients exhibit anti-aging, neuroprotective, antioxidant, and antimicrobial properties, among other health benefits. The easiest way to add more phytonutrients to your diet is by eating a variety of colorful fruits and vegetables. Studies show that people who consume more fruits and vegetables have lower levels of inflammatory markers in their blood than those who consume fewer plants. 

Limit Refined Oils

Canola, vegetable, soybean, corn, sunflower, and safflower oils all fall under the refined oil umbrella. These oils contain high amounts of omega-6 polyunsaturated fatty acids. Although omega-6s are beneficial in moderation, too much can raise inflammatory markers in the body. One study found that linoleic acid, an omega-6 polyunsaturated fat, increased the risk of oxidative stress and chronic low-grade inflammation. Instead of refined oils, opt to use healthier oils like olive oil, coconut oil, or avocado oil.

Eat More Fermented Foods

Gut health has been trending for quite some time, and for good reason! More and more research confirms that there is a strong link between gut microbiome and inflammatory responses. The healthier the bacteria are in your gut, the less likely you are to have high inflammatory markers in the body. In order to nourish the bacteria in the gut, consume more fermented foods, including yogurt, kefir, sauerkraut, kimchi, tempeh, miso, and kombucha. 

Prioritize Prebiotics

While fermented foods are great for the gut and provide probiotics, you need something to feed those probiotics. Prebiotics are types of fibers that act as food for probiotics, in addition to playing a role in reducing inflammation. If you consume a lot of high-fiber foods, you may have prebiotics in your diet already. If you want to consume more prebiotics, focus on leeks, garlic, onion, asparagus, Jerusalem artichokes, bananas, and sweet potatoes. 

Spice It Up

Easy up on the salt and focus on enhancing your food with spices that keep inflammation at bay. Research shows that many spices contain powerful anti-inflammatory compounds. These spices interact with chemical pathways in the body associated with inflammation. Some of the most well-researched anti-inflammatory spices are ginger, cinnamon, and turmeric. A little pinch goes a long way, so start adding turmeric to your rice or potatoes, cinnamon to your oats or smoothies, and ginger to vegetables or smoothies.

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