Here’s the latest in nutrition news to keep you at the top of your diet game, plus a seven-day challenge to tackle if your nutrition regimen could use a refresher.
An A+ for Artichokes
Though they’re funny-looking, artichokes are a nutritional powerhouse, with plenty of Vitamins C and K, Folate and Magnesium. They also contain inulin, a prebiotic fiber to nourish your good gut bacteria, as well as Cynarin, a compound that helps stimulate bile production and improves the digestion of fats, according to the British Journal of Nutrition.
Regularly Happy
Generally speaking, “the change” (e.g., menopause) is not a happy time for women. Your hormones are on a roller coaster, your periods are irregular, and you have hot flashes, insomnia and moodiness. Fortunately, a new study of nearly 6,000 women published in the journal Menopause found that those with a high intake of dietary fiber were less likely to experience depression, which is common among menopausal women.
High-fiber foods such as vegetables, fruits, nuts and whole grains may help correct an imbalance in your gut bacteria caused by fluctuations in estrogen. And since a healthy microbiome improves neurotransmission, researchers theorize that it also may improve the flow of happy thoughts. It’s easier than you think to get your daily fiber: Just add a cup of beans (15 grams), a cup of raspberries (8 grams) and an ounce of nuts (4 grams) to your meals and you’ll hit your daily recommended 25 to 30 grams!
Berry Good
The fiber in raspberries can improve insulin resistance and lower blood sugar, and their high level of antioxidants can protect against cancer, arthritis and signs of aging.
Sizzle While You Sleep
Want to burn fat at night? Drink oolong tea: A small study out of Japan showed that drinking two cups of oolong tea every day for two weeks increased body-fat breakdown by 20 percent in healthy volunteers — and continued to have fat-burning effects during sleep.
“Caffeine impacts metabolism by increasing your heart rate,” explains senior author Kumpei Tokuyama. If you’re sensitive to caffeine, limit your tea intake in the afternoons and evenings so it does not negatively impact your sleep.
B3 for Blood Pressure
Niacin, aka vitamin B3, is an essential nutrient for turning the food you eat into energy. It also acts as an antioxidant and plays a role in DNA repair, and recent research indicates it could have a positive effect on blood pressure: A study published in JAMA Network Open found that a diagnosis of hypertension was lowest in individuals who ate between 14.3 and 16.7 milligrams of niacin per day from their diet. Not sure you’re getting the niacin you need? Here are some solid sources:
The post Nutrition News Roundup: Spring 2021 appeared first on Oxygen Mag.
