When it comes to treatments for bipolar disorder, psychotherapy and medications are the gold standard options. If you have bipolar disorder, you may wonder if there is a way to manage the condition with vitamins or other supplements that help improve your mood. According to psychiatrists, there can be a role for vitamins and supplements in the treatment of bipolar disorder. However, they may only serve as a complement to other treatments, and not substitutes. We’ll cover what those vitamins and supplements are in this article. 

What Is Bipolar Disorder?

Bipolar disorder, formerly called manic depression, is a mental health condition characterized by extreme mood swings. A person with bipolar disorder can go from intense emotional highs (mania or hypomania) to an extreme low (depression). A person may rarely experience episodes of mood swings, maybe a couple times a year. These mood swings can affect energy levels, sleep, judgment, behavior, and the ability to think clearly. Although bipolar disorder is a lifelong condition, there are ways to help manage mood swings and other symptoms. 

Currently, there is not a lot of research on the effectiveness of vitamins and minerals for bipolar disorder. A few of the studies had small sample sizes and short follow-ups, but results varied between trials. Some vitamins may negatively interact with bipolar medications, while others show great promise. Consider talking with your doctor about experimenting with certain vitamins or supplements to determine whether or not they are safe with your current treatment.

Vitamin D

Vitamin D helps the gut absorb calcium and supports optimal calcium levels in your bones. According to research, vitamin D exists naturally in foods such as trout, salmon, and mushrooms, and it’s added to foods like orange juice and milk. The body produces vitamin D when the skin is in direct sunlight. One study found that vitamin D deficiencies were almost five times more common in people with bipolar disorder, schizoaffective disorder, and schizophrenia than in the general population. Although there is a connection between low levels of vitamin D and bipolar disorder, vitamin D supplementation did not improve bipolar depression among study participants. A meta-analysis found that vitamin D provided no significant benefit for depression. While findings are unclear, vitamin D deficiency is more common among bipolar patients. It’s always a good idea to make sure that you’re getting enough vitamin D, regardless of your bipolar diagnosis. 

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that benefit heart and brain function. These fats have been extensively studied for their neuroprotective effects, but there are three types of omega-3s. Alpha-linolenic acid (ALA) is mainly found in plant oils, eicosapentaenoic acid (EPA) is found in seafood and seaweed, and docosahexaenoic acid (DHA) is also found in seafood and seaweed. Omega-3-rich foods and supplements appear to improve bipolar symptoms, according to a systematic review of 33 studies. EPA and DHA may be the most beneficial of the omega-3s, especially for people with mood disorders. 

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that works to nourish cells in the body. According to a 2018 study, participants that took 200 milligrams of CoQ10 per day alongside mood stabilizers and antidepressant medication reduced bipolar depression over an eight-week period. While this study revealed positive results, more research and larger studies are necessary to confirm whether CoQ10 is effective for bipolar symptoms. 

Magnesium

The body needs magnesium, which is a mineral that aids muscle, bone, and nerve function. It also plays a role in the regulation of blood pressure and blood sugar levels. Limited research suggests that magnesium levels can affect your mood. A systematic review of 32 studies found that magnesium supplementation may improve depression symptoms and benefit people with mental health conditions. Similar to CoQ10, it’s not clear whether magnesium supplements are as beneficial for people with bipolar depression as they are for people with unipolar depression. 

Folate

Folate, also known as vitamin B9, encourages healthy cell growth and helps them stay healthy. Currently, the research on the link between B-vitamins like folate and bipolar disorder is limited. That said, a 2019 study found a link between low levels of folate and bipolar disorder. A 2022 review noted that three-milligram folate supplements were effective and safe when used with sodium valproate, a medication used to treat acute mania in people with bipolar disorder. Additionally, folate supplements taken in conjunction with traditional bipolar treatments significantly help reduce depressive symptoms among people with either bipolar or unipolar depression.

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This isn’t your average body scrub because it doesn’t contain average ingredients. We’re taking your skin care up a notch with this striking scrub that is naturally rich in vitamins, minerals, lipids, active enzymes, and amino, nucleic, and fatty acids. The walnut hull powder works to exfoliate while the coconut oil is loaded with vitamin E and other soothing compounds that lock moisture into the skin.

Gram for gram, spirulina is one of the most nutritious foods on the planet. It is a blue-green algae that is a complete protein, containing all of the essential amino acids that the body cannot produce on its own. It is also rich in B-vitamins, iron, and omega-3 fatty acids, but how does this benefit your skin? Can you even use it on your skin? Yes, and it may reduce early signs of aging by enhancing collagen production. 

How Does Spirulina Benefit The Skin?

According to a 2019 study, spirulina may increase growth factors in dermal fibroblast cells, which are responsible for creating collagen. This explains why seaweed face masks have grown in popularity. Seaweed’s ability to help increase collagen may have a tightening effect, but more studies are necessary on this.

Spirulina is also rich in anti-inflammatory and anti-aging properties, which researchers attribute to the high presence of antioxidant compounds. These antioxidants fight free radicals, preventing skin damage that contributes to wrinkles and early signs of aging. Phycocyanin is the active ingredient in spirulina, giving it the signature blue-green color. It assists with the activation of cellular antioxidant activity, according to several studies, which eliminates free radicals. Finally, spirulina may also have a brightening effect on the skin, especially when applied topically. 

How Does Walnut Hull Powder Exfoliate?

Walnut hull (shell) powder is a physical exfoliant made from the meat or shell of crushed up walnuts. When you rub it into the skin, it works to slough away dead skin cells, allowing new skin cells to emerge. Dead skin cells don’t always leave on their own, so exfoliation is necessary if you want to avoid flaky patches or dryness. Because walnut hull powder can help unclog pores and rid your skin of excess oils, you are less likely to develop acne and red spots. Shrinking your pores and evening out your skin tones will also make pock marks and bumps less noticeable. 

Walnut hull powder’s benefits extend beyond the face to the rest of your body. Exfoliants are typically used on facial skin, but they can also be added to body scrubs and lotions. The skin on the face is more sensitive, which calls for smaller granules. Should you want to solely use this scrub on the face, you can purchase walnut hull powder in smaller granules. If you are using it on the body, you can choose from other granule sizes. 

DIY Blue-Green Algae Body Scrub 

Ingredients:

• 2.5 ounces refined coconut oil
• 1.5 ounces hemp seed oil
• 0.25 ounce xanthan gum powder
• 1.5 ounces walnut hull powder
• 0.2 ounce spirulina powder
• 2 milliliters + 8 drops tea tree oil (optional)

Instructions:

• Place the coconut oil in a heat-safe glass measuring cup and microwave until melted. You can use a double boiler if you prefer that method. 
• Add the hemp seed oil and xanthan gum powder to the melted coconut oil and stir to combine. You can microwave the mixture further if you need to melt more, but only if necessary. 
• Pour the walnut hull powder and spirulina into the oil and xanthan gum mixture and mix well. Drop in the optional tea tree oil and stir to combine. 
• The mixture should smell very ocean-like, but the tea tree oil should help to cut that salty, sea-like fragrance. 
• Transfer the body scrub to a jar, screw on the lid, and place in the fridge so it can set. Remove the scrub from the fridge and give it a quick mix before using.

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An occasional bout of stress is unavoidable, and may even come to your aid to help you accomplish tasks at times. Chronic stress, however, can take a serious toll on your physical, mental, and emotional health. Studies show that chronic stress can increase the risk of heart disease, depression, and anxiety. And while certain mindfulness techniques, breathing practices, and forms of exercise may prove effective, eating the right foods can also be an effective strategy.

A 2015 article in the journal Stress found that eating quality nutrients over time can positively impact the body’s neural circuits that control emotion, motivation, and mood. Other research observed that eating foods that benefit gut microbiota can help you feel better. Increasing the amount of beneficial microorganisms in the digestive system has a positive impact on your mental and emotional health. Additionally, certain foods can help reduce or balance cortisol (the stress hormone) levels in the body. So the next time you feel anxious or stressed, consider taking a bite out of the following stress-relieving foods.

Sweet Potatoes

One of the keys to fighting stress through your diet is eating complex carbohydrates like the ones in sweet potatoes. These complex carbs may lower cortisol levels in the body. An eight-week study in overweight or obese women found that those who ate a diet rich in complex carbs had significantly lower levels of salivary cortisol than those who ate the standard American diet. Sweet potatoes are also rich in vitamin C and potassium, both of which help with stress response. 

Avocado

A 2014 study found that participants who consumed half an avocado during their lunches reduced their desire to eat more than 40% for three hours following the meal. The participants also reported an increase in satisfaction, with a decreased desire to eat for hours after eating the avocado. Consuming regular portions of avocado may shut down your stress eating because they fill your belly and make you feel more satisfied. 

Parsley

Parsley may help you fight back against stress in a different way. The antioxidant compounds in parsley work to neutralize unstable free radicals, in addition to protecting against oxidative stress. Research indicates that oxidative stress is linked to many illnesses, including mental disorders like anxiety and depression. Studies suggest that a diet rich in antioxidants may help prevent stress and anxiety.

Broccoli

Cruciferous vegetables have a long list of health benefits, and broccoli belongs to the cruciferous family. Several studies found that eating more cruciferous vegetables may lower your risk of developing heart disease, mental health disorders like depression, and certain cancers. In addition to the antioxidants and vitamin C, both of which may combat symptoms of depression, broccoli also contains a high amount of sulforaphane. This sulfur compound has neuroprotective properties and potential antidepressant effects. 

Chickpeas

Chickpeas are naturally rich in stress-busting vitamins and minerals, including zinc, copper, B vitamins, selenium, manganese, and potassium. They are also great sources of L-tryptophan, which the body needs to produce neurotransmitters that regulate mood. According to research, diets rich in plant proteins like chickpeas may improve mental performance and have better brain health. One study monitored two groups of people, one of which followed the standard American diet, while the other followed the Mediterranean diet. The group who consumed the Mediterranean diet consumed more plant foods and legumes. They experienced better mood and less stress than the standard American diet group. 

Seaweed

Seaweed is one of the few sources that is especially rich in iodine. Research states that too little iodine in the body can cause fatigue and depression. A quarter cup of seaweed salad packs over 275% of the daily value of iodine. You don’t need a lot to meet your quota, but if your anxiety or depression stems from low iodine levels, consider enjoying some seaweed. 

Swiss Chard

As a nutrient-dense leafy green vegetable, Swiss chard benefits the body in myriad ways. One cup of cooked Swiss chard contains 36% of the daily value of magnesium, which plays an integral role in the body’s stress response. Low levels of magnesium have been linked to an increased risk of panic attacks and anxiety. Plus, chronic stress depletes the body’s magnesium stores, making this mineral absolutely necessary when you feel stressed. 

Kimchi

Fermented foods like kimchi contain beneficial bacteria that help to balance bacteria in the gut. According to research, fermented foods may play a role in reducing anxiety and stress levels. One small study found that those who ate fermented foods more frequently had fewer symptoms of social anxiety. Other studies found that probiotic-rich foods like kimchi have profound benefits on mental health overall. This is likely attributed to how probiotics interact with gut bacteria to affect your mood.

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Sometimes, you just have a craving for sushi. Going out for sushi while cleansing isn’t an option, but you can make raw vegan variations at home. It is a little time-consuming and challenging, but it’s a fun preparation process that you can do with a partner. Traditionally, raw vegan sushi recipes blend cauliflower or parsnips to create the raw “rice,” but this recipe omits the “rice” portion. This recipe creates somewhat of a pate, mimicking the texture and flavor of finely chopped salmon with a spicy mayo.

Nori seaweed is very popular in Asian cuisine, adding a slightly salty addition to dishes. Nori rolls are typically roasted, so you have to make sure that you buy the raw, un-toasted seaweed sheets to comply with the raw vegan diet. They still taste the same and exhibit the same nutritional profile, offering lots of fiber, B-vitamins, iodine, and amino acids. It’s the seaweed sheet that makes the flavor of the pate reminiscent of spicy salmon.

In addition to the pate, you can add fresh vegetables inside the rolls. You’ll blend the celery and bell pepper with the raw sunflower seeds, but you can add these vegetables and more inside the sushi roll. As per the ingredient list, you roll up shredded carrots, avocado, bell pepper, and yellow bell pepper with the pate. If you choose to add other vegetables that you enjoy, that is completely fine. Alfalfa sprouts make a great addition to any raw sushi roll, providing nice flavor, protein, and crunch. Let us know what additions or tweaks you make to the recipe in the comments below.

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Everyone is familiar with the phrase “eat your greens.” It’s been drilled into most people’s brains since childhood. Even though some people embrace green vegetables for their health benefits and flavors, others rarely eat them. In fact, a 2017 report from the Centers for Disease Control and Prevention (CDC) found that only 1 in 10 American adults eats enough fruits and vegetables daily. That is a major problem, considering the amount of essential vitamins, minerals, antioxidants, and other nutrients that produce provides. 

Before we continue, it’s important to note that most dietitians endorse the concept of “eating the rainbow.” This means that it’s beneficial to eat produce items across the color spectrum. Not only do different colored produce items exhibit different nutritional profiles, but they also contain specific phytonutrients and antioxidants. For example, lycopene gives tomatoes their rich redness, and chlorophyll gives green vegetables their color.

There are many green vegetables in existence, so this article is not solely focused on leafy greens. There are some leafy greens on this list because, well, they are just that beneficial to your health. Read on to see which greens you should add to your diet, if you don’t consume them already.

Asparagus

What a wonderful spear the asparagus is! It’s an incredible spring vegetable with a fibrous stalk that’s chock full of vitamins C & K and iron. Asparagus is also rich in several B vitamins, including niacin, riboflavin, thiamin, and B6. B vitamins assist with making energy from the food you eat and aiding red blood cell formation. Asparagus also contains inulin, a type of soluble fiber that acts as a prebiotic, stimulating healthy bacterial growth in the gut. 

Microgreens

Microgreens are immature greens that come from the seeds of vegetables and herbs. Even though they may only be one to three inches big, they are rich sources of powerful nutrients and flavors. One study found that microgreens may exhibit 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K.

Basil

Enhance the flavor of your meals with herbaceous basil, an herb that is rich in numerous antioxidants. Two such antioxidants include caffeic acid and rosmarinic acid, both of which exhibit neuroprotective properties. Basil also contains eugenol, an essential oil that may help reduce inflammation. One review found that eugenol’s anti-inflammatory properties have the potential to be a complementary treatment for inflammatory diseases. 

Avocado

Who doesn’t love avocado? It’s always worth the extra charge! The buttery, rich texture goes great on sandwiches, inside burritos, or as a smooth dip. Avocados are some of the best sources of omega-3 fatty acids, which are monounsaturated fats that may help reduce LDL (bad) cholesterol. Additionally, avocados contain vitamin E, which is an antioxidant that helps protect the body from harmful free radicals. Lastly, avocados contain lutein, another antioxidant that helps protect the eyes. 

Kiwi

Kiwi fruit is one of the best sources of vitamin C, with one kiwi offering 71% of the recommended daily intake. The fruit also contains folate, which is is necessary for making DNA and other genetic material. Folate is crucial for fetal development, but it also assists with helping cells divide. One small study found that kiwi may contribute to a better night’s sleep. Eating kiwi fruit helps to increase serotonin, which may benefit people who have sleep disturbances. 

Green Beans

Green beans, or string beans, are excellent sources of fiber and have a low glycemic load, making them excellent for diabetics. In fact, the Mayo Clinic suggests that diabetics eat green beans because they are slowly digested. This contributes to a lower and slower rise in blood sugar, so you don’t have to fear spikes. You can eat them raw, but cooking them in olive oil with some garlic, onions, and fresh lemon juice makes a great side dish.

Seaweed

Seaweed is a mineral-rich green vegetable that should be on your grocery list if it isn’t already. Dried seaweed is an excellent source of iron, according to the National Institutes of Health, satisfying 21% of your recommended daily intake in 1 cup. A 2016 study found that seaweed may be a sodium-free replacement for salt in certain dishes because the flavor is naturally salty. Lastly, seaweed is one of the richest sources of iodine, an essential trace mineral necessary for nervous system, metabolic, and musculoskeletal function. 

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It’s a fact that most commercial skin care products, even the “natural ones,” contain harmful ingredients. An unfortunate reality is that companies prey on consumers, baiting them with the word “natural.” Because it’s a buzzword and “natural” products may improve the overall health of the skin, people are more inclined to purchase those products. The skin can easily absorb artificial colors, preservatives, fragrances, and stabilizers, which can lead to potential skin problems. You can avoid the chemical options and irritation if you use the natural skin care ingredients in this article instead. 

What Is Natural Skin Care?

There are more natural skin care products now than ever before, and more research about natural ingredients exists as well. Herbs, flowers, roots, fruits, vegetables, oils, and extracts exist in nature and, therefore, fall under the term “natural skin care ingredients.” Using natural ingredients makes it easier for your skin to absorb their antioxidant, antimicrobial, anti-inflammatory, anti-aging, and antibacterial properties. Many natural ingredients can assist with protecting the skin barrier, reducing fine lines, moisturizing the skin, accelerating wound healing, and more. 

Apply unprocessed, whole-food ingredients on the skin and you may find that the complexion and overall health of it changes for the better. Continue reading to see which five natural skin care ingredients are beloved by beauty enthusiasts and health care professionals. 

Tea Tree Oil

Native to Australia, the tea tree plant has a history of medicinal use for hundreds of years. Not only have people used it to reduce inflammation on the skin, but it has also assisted with wound healing and acne reduction. The natural anti-inflammatory, antimicrobial, antibacterial, and anti-fungal properties in tea tree oil make it one of the most versatile natural skin care ingredients. According to several studies, the primary active ingredients in tea tree oil may help reduce harmful bacteria, including hydrocarbons, monoterpenes, and sesquiterpenes. Tea tree oil is very powerful, so make sure to dilute it in a carrier oil before applying it to the skin.

Seaweed

From building collagen and increasing skin elasticity to providing antioxidant protection, seaweed is made for the skin. Different seaweeds have different nutritional profiles, depending on where you get them. Japanese seaweed often exhibits skin-firming properties, while North Atlantic seaweed may be better for collagen building. In order to build collagen and elastin, the skin needs certain minerals, many of which are in seaweed. These minerals help rejuvenate the skin and assist it with operating at maximum efficiency. 

Aloe Vera

When you have a sunburn, you reach for aloe vera, but it can benefit the skin in so many different ways. Aloe contains bacteria-fighting and soothing ingredients that reduce inflammation, itchiness, and redness. In Traditional Chinese Medicine (TCM), practitioners used aloe vera to treat fungal diseases, skin diseases, and infections. Aloe vera exhibits more than 75 potentially active ingredients, including vitamins, saccharides, amino acids, fatty acids, anti-inflammatories, and antimicrobial and anti-fungal agents. Research suggests that aloe vera can effectively accelerate the healing of wounds and burns. 

Coconut Oil

Coconut oil is similar to tea tree oil in that it is one of the most versatile skin care ingredients. It has many abilities, some of the primary of which include removing dead skin cells and strengthening epidermal tissue. Coconut oil also exhibits anti-fungal, antiviral, antioxidants, and antibacterial properties. Coconut oil helps to fight certain skin diseases by protecting the skin barrier function and reducing inflammation. Serving as both a moisturizer and mild exfoliant, coconut oil contributes to healthier looking skin.

Jojoba Oil

Yes, there is another oil on this list, and for good reason. Jojoba oil exhibits a multitude of healing properties that may help reduce symptoms of acne, eczema, and psoriasis. It’s one of the most widely used carrier oils for skin, helping to reduce acne scars, treat burns, and lessen the appearance of fine lines. The chemical structure of jojoba oil is quite unique in that it is a polyunsaturated wax. This means that jojoba oil is useful for protecting the skin, helping to lock in moisture and protect the skin barrier. Lastly, jojoba oil may also help the body produce more collagen, which becomes more difficult as you get older. 

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Is there a better feeling than sitting on the beach and feeling the warm sand between your toes? The ocean spray in the wind leaves speckles of salt on your skin. There’s something about this that revitalizes the skin. Could it be a subconscious feeling, or does a mild salty exfoliation actually enhance the appearance of your skin?

It’s a fact that there’s magic in the water, because sea salt has powerful exfoliation properties. You need more than sea salt to contribute to beautiful, soft, and radiant skin, though. That’s where the other ingredients in this ocean salt scrub recipe come in. Avocado butter, coconut oil, sea salt, and seaweed powder exhibit skin-enhancing benefits, and you can learn more about them below. 

Seaweed Powder

The healing properties of seaweed are far-reaching, as it is a rich source of amino acids, vitamins, minerals, and anti-inflammatory anti-aging properties. This makes it especially beneficial for nourishing the skin and hair. Seaweed works to give the skin a deep cleanse, drawing out toxins, ridding the skin of blackheads, and stimulating the renewal of damaged cells. This contributes to clearer complexion, smoother tone, and overall better appearance of the skin. Seaweed also works to hydrate the skin as soon as you apply it, helping tighten skin cells and enhance the skin’s natural glow. 

Avocado Butter

Certain foods, vitamins, and minerals may contribute to healthy skin, but avocado butter may be the key to unlocking beautiful, radiant skin. Avocado butter contains natural extract of avocado, which is rich in vitamins A, D, & E, and unsaturated fatty acids, all of which are essential for skin care. Many natural beauty enthusiasts use avocado butter to soothe skin irritation because it’s rich in anti-inflammatory agents. It may also reduce redness from acne without leaving a greasy residue on the skin. Lastly, avocado butter may improve the skin’s elasticity, which may contribute to younger-looking skin.

Sea Salt

Sea salt has natural exfoliation properties and it works to slough away dead skin cells. The process of exfoliation encourages the production of new, healthy skin cells, which helps to improve the appearance of the skin. The minerals in sea salt enhance the exfoliation process by opening pores for a deep clean. Opening the pores encourages blood flow and allows the skin to better absorb serums and moisturizers. While going to the beach can aid this process, you can invite that ocean feeling into your home by using a sea salt scrub.

Ocean Salt Scrub

Ingredients:

• 1/2 cup avocado butter
• 1/2 cup coconut oil
• 6 drops lemon essential oil
• 6 drops lavender essential oil
• 3 drops spearmint essential oil
• 1 cup fine sea salt
• 1/4 cup coarse sea salt
• 1 teaspoon seaweed powder

Instructions:

• Add the avocado butter and coconut oil to a heat-safe glass measuring cup or bowl. 
• Using a double boiler method, melt the butter and oil. In order to do this, add one inch of water to a heavy-bottomed pot. Bring the water to a simmer over medium heat and then add the heat-safe glass measuring cup with the butter and oil to the pot. 
• Stir occasionally until both ingredients are melted. Once completely melted, remove from heat. 
• Allow the mixture to cool for a few minutes before adding in the essential oils. Stir well and then add the fine sea salt, coarse sea salt, and seaweed powder.
• Stir quickly because the mixture will start to thicken after you add the dry ingredients. Once fully mixed, scoop the scrub into a jar and store in a cool, dry place. 
• When ready to use, scoop a small amount into your hands and gently massage into the skin in circular motions. Rinse well and pat dry. 

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It’s safe to say that nothing in this world is certain, especially after a two-year pandemic, supply chain shortages, and new coronavirus variants. Despite all of this, the world prevailed and people are excited to see what happens next, especially in the world of food and nutrition. There are many exciting innovations coming to the market, and health experts have a few predictions you can look forward to.

More and more people seem to understand how their eating habits affect both everyday and long-term healthy. Because of this realization, many health experts predict that these decisions will shape food and nutrition trends in 2022. Continue reading to see what you can look forward to in the health world next year. 

More Superfood Lattes

From mushroom coffee and adaptogen add-ins to turmeric lattes, it’s safe to say that people enjoy superfood additions to their morning coffees. Matcha sales grew 5% over the past year and online searchers for turmeric lattes grew 39%. The superfood latte market continues to grow, offering readymade mixes to easily make these drinks at home. Dietitians only see this trend growing into 2022, especially since more people are aware of the health benefits these drinks offer. You don’t have to hop on the mushroom spirulina coffee train, but you can expect to see new and exciting creations.

More Brain Food

Eating for your brain or mental health was paramount during the last couple years, especially with increasing rates of anxiety and depression. More research also came out surrounding the connection between mental health and diet. Many dietitians believe this trend comes from a growing interest in self-care and more awareness about mental health. People also have an interest in longevity and mental acuity, two things that require optimal nutritional intake. You’ll most likely see more articles and diets focused on keeping you sharp and preventing cognitive decline.

More Immunity Support

If the pandemic taught people anything, it was the importance of the immune system. Not only did this become a trend in 2021, but it will also continue to evolve in 2022, with more people focusing on immune-optimizing foods and supplements. In order to develop immune resilience, you have to train and maintain peak immune system performance. This is why experts foresee a larger emphasis on vitamins C & D, in addition to quercetin, all of which benefit immune function. Ginger turmeric shots, green drinks, and other immune-friendly options will definitely receive more attention in 2022.

More Kelp And Seaweed

Kelp and seaweed have existed in various cuisines and cultures for quite some time. The reason that you can expect to see an increase in kelp- or seaweed-integrated foods is because of the environmental factor. Farming kelp pulls carbon out of the atmosphere, and it’s also a nutrient-dense, plant-based food. According to 2021 statistics, kelp and seaweed articles and recipes increased 54%.

More Interest In Gut Health

Probiotic supplements, fermented foods, kombucha, and other gut-friendly foods will continue to grow well into 2022. The interest in gut health extends beyond the average person. In fact, the medical community has a great interest in the gut-lung axis. Like many other parts of the body, the lungs have their own microbiome, but it’s not as diverse as the one in the gut. New research, however, revealed a connection between gut microbiome and the lungs, also known as the gut-lung axis. A healthy gut benefits the immune system, but it may also be essential for fighting off infections in the lungs as well. A new study found a connection between gut health and lung health. Five probiotic strands were able to reduce symptoms of viral upper respiratory tract infections by 27%, according to clinical trials. This opens the door to probiotics and prebiotics benefiting the lungs and other organs. 

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What are the most common foods that come to mind when you think of protein? Meat, eggs, protein powder (it’s in the name!), seafood, and more are the typical go-to protein sources. If you exclusively rely on these foods for your protein needs, your overall health may suffer. While these food sources contain protein, they may not be high quality or rich with beneficial nutrients. As it turns out, there are many protein sources that people often overlook.

There are many surprising foods that pack a powerful protein punch. Most of these foods are plant-based, which is good news for anyone who follows a vegan or vegetarian diet. Not to mention, these overlooked protein sources are often easier for the body to absorb. When the body can easily process foods, it can absorb the nutrients a lot quicker. For example, your body can absorb the protein from hemp seeds more easily than the protein from red meat. 

How Much Protein Do You Need?

No matter what diet you subscribe to, it’s always best to give your body the healthiest foods. The recommended daily allowance for protein is about seven grams per 20 pounds of body weight. If a person weighs 140 pounds, they would need 50 grams of protein each day. That said, someone who ways 300 pounds may not need to follow that rule, because too much protein can harm the body. People who eat too much protein, especially if it comes from red meat or foods with saturated fats, can increase their risk of kidney stones, colon cancer, and heart disease. Focusing on plant-based protein options may not carry these same risks, though.

Unique Protein Sources

Artichoke Hearts

Originating in the Mediterranean, artichoke hearts exhibit offer four grams of protein per cup. In addition to their protein content, they also offer vitamin C, vitamin K, folate, vitamin B6, magnesium, potassium, fiber, and complex carbohydrates. While fresh artichokes are the best options, it takes several whole artichokes to yield one cup of artichoke hearts. There are many jarred varieties that you can purchase in stores. 

Lentils

Lentils are legendary legumes that come in several varieties. The most common lentils are green or red, and you can treat them both the same when it comes to cooking. Additionally, almost all lentil varieties offer similar nutritional values. They typically contain 115 calories, 8 grams of fiber, and 9 grams of protein per one-half cup of cooked lentils. Add them to a stew, soup, or transform them into a filling side dish.

Seaweed

Surprisingly, seaweed is one of the best plant-based sources of protein, offering up nine grams per cup. While the protein amount varies between seaweed varieties, they generally offer similar amounts. There are many ways way to consume seaweed, including seaweed salads, in poke bowls, in regular salads, or in the form of nori sheets. Keep in mind that you’ll have to eat a lot of nori sheets to get one serving of protein. For all the cooks out there, consider blending nori sheets in dips, pestos, or dressings as a salt substitute. 

Green Peas

Throughout the year, green peas are readily available in their frozen form. One cup of green peas offers up to eight grams of protein. The great thing about green peas is that you can add them to soups, stews, pastas, salads, or fried rice dishes. Keep in mind that these are not snow peas or sugar snap peas; these are green peas.

Spinach

Everyone can benefit from adding more leafy greens to their diet. Leafy greens like spinach, kale, collard greens, or chard are key components to healthy diets, as they offer vitamins, minerals, fiber, and protein. One cup of cooked spinach offers about five grams of protein. The best part about leafy greens like spinach is that they are low in calories!

Quinoa

Many people think quinoa is a grain because it’s advertised as an alternative to rice, pasta, and more. Quinoa is actually a seed that contains all the nine essential amino acids that the body needs. The body doesn’t make essential amino acids, so you need to obtain them from food sources. One cup of cooked quinoa contains eight grams of protein and five grams of fiber. 

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Iodine is an essential mineral that is easily attainable through your diet. Without sufficient iodine intake, the thyroid cannot produce hormones, which affect many bodily functions. Thyroid hormones work to regulate metabolism and assist with bone and brain development during pregnancy and infancy. If you don’t meet the recommended daily intake (RDI) of iodine, which is 150 micrograms (mcg) for most adults, you will need to supplement. 

What Is Iodine And Why Do You Need It?

Roughly one third of the world’s population is deficient in iodine. People who live in areas with soil that has low iodine content (many countries in Europe and United Kingdom) often fail to consume the RDI of iodine. When the body doesn’t have enough iodine, the thyroid cannot make enough thyroid hormones, which maintain healthy cells and normal metabolic rate. Pregnant women require more iodine (about 240-300 mcg per day) because it supports fetal brain and skeletal development. You don’t need an excessive amount of iodine because too much can negatively impact your health. Do not exceed 1,100 mcg per day, which is 7.3 times the RDI. 

Why Is Salt Iodized?

In the early 1900s, many people experienced iodine deficiency. The reason for this was because iodine could only be found in saltwater fish and grains grown in iodine-rich soil. For landlocked residents, particularly in the middle of the country, obtaining those foods was near impossible. In an effort to combat this deficiency, the government began fortifying salt with iodine in 1924.

Nowadays, it’s very easy to get iodine from a variety of plant-based foods. We’ve detailed the best vegan sources of iodine below. 

Wakame

This popular seaweed has a slightly sweet flavor, and it is popularly used to make miso soup. The amount of iodine in wakame will depend on where it grows. For example, wakame from New Zealand and Australia has less iodine than wakame from Asia. A collection of studies found that wakame generally averages to about 66 mcg per gram, which amounts to 44% of the RDI. 

Potatoes

These starchy root vegetables are beneficial for your health, so long as you don’t solely eat them in French fry form. They contain healthy amounts of vitamins B6 and C, and one medium Idaho potato contains about 60 mcg of iodine. You can steam, sauté, roast, or boil and mash potatoes to get the iodine. 

Kombu Kelp

Kombu kelp is a brown seaweed that’s either sold in fresh sheets or dried in the form of a fine powder. One sheet of kombu kelp can contain up to 2,984 mcg of iodine, which is 2,000% of the RDI. Now, this is an excessive amount, which can be dangerous for people with existing thyroid problems, but you can consume a little to meet the RDI. One study examined the iodine content in various seaweeds from different Asian countries. The results determined that kombu kelp had the highest amount. 

Navy Beans

Which navy beans are the strongest? The seals, obviously! Bad jokes aside, navy beans got their name because they were one of the most common foods eaten by sailors. While they are rich in iron, folate, fiber, and potassium, navy beans also contain 32 mcg of iodine per 1/2 cup. You can add them to soups, stir-fries, stews, and more. 

Cranberries

We aren’t talking about Craisins and we are definitely not talking about canned cranberries. Fresh cranberries contain beneficial polyphenols and antioxidants that exhibit anti-cancer and anti-inflammatory properties. They also contain 400 mcg of iodine per four ounces. They are abundant during the fall and winter months because that is when they are in season. Get your hands on them to increase your iodine levels!

Dulse

Yes, we included another seaweed on this list, but seaweeds happen to be the best sources of iodine for vegans. Dulse is a red algae that contains a lot of minerals, including iron, potassium, and vitamin B6. It’s cholesterol- and fat-free and contains 1,169 mcg of iodine per 7 grams. You can season foods with dulse instead of salt if you need a little more acidity. 

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