Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.
The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.
Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.
Can understanding antinutrients and the importance of a balanced diet help individuals get the most out of their foods?
Antinutrients
Antinutrients are compounds in some plant foods that can reduce the body’s ability to absorb and use certain nutrients. (Petroski W., & Minich D. M. 2020) The purpose of these compounds is to protect the plants from infections and insects, which benefits the plant. It can also lower the human body’s ability to absorb nutrients properly. They are found in many grains, legumes, seeds, nuts, fruits, and vegetables. Plant-based foods high in antinutrients have beneficial nutrients, such as antioxidants, fiber, and other vitamins and minerals, and have been associated with a lower risk of chronic disease. The antinutrients may prevent the digestion and absorption of some minerals and have other negative effects that include:
Altered gut function
Increased inflammation
Endocrine disruption
Increased risk of calcium kidney stones
Common Types
Some of the main antinutrients of concern include phytates, lectins, oxalates, tannins, and phytoestrogens.
Phytates (phytic acid)
They are found in grains, legumes, nuts, and seeds.
They are found in various plant foods, including fruits, vegetables, nuts, and grains. (Mitchell T. et al., 2019)
Oxalates bind to certain minerals, such as calcium-forming calcium oxalate.
Tannins
They are found in many plant foods, such as legumes, cereal grains, nuts, cacao, leafy and green vegetables, coffee, and tea. (Ojo M. A. 2022)
Tannins are antioxidant-phenolic compounds that can reduce the absorption of some minerals and proteins in the body.
Phytoestrogens
They are found in various plant foods, such as fruits, vegetables, legumes, nuts, and seeds.
These estrogen-like compounds have many health benefits but may also act as endocrine disruptors (interfering with hormones). (Petroski W., & Minich D. M. 2020)
Effects on the Body
Antinutrient compounds typically bind to minerals or other nutrients, which inhibits digestion and absorption. For example,
How these foods containing antinutrient compounds are prepared and consumed can influence their impact on the body and the quantity consumed.
Advantages and Disadvantages
Plant foods have long been associated with improved health and a decreased risk of some chronic diseases, such as heart disease, diabetes, cancer, stroke, and others. (Craig W. J. et al., 2021) For most, the effects of antinutrients are not of major concern after processing and cooking. The benefits and drawbacks of consuming foods high in antinutrients include: (Petroski W., & Minich D. M. 2020)
Benefits
Some antinutrients act as antioxidants.
Some have cancer-fighting abilities.
Some may increase immune system function.
They are often sources of dietary fiber and other beneficial nutrients.
Drawbacks
It may be difficult for some individuals to digest.
Phytoestrogens may behave like endocrine disruptors.
High amounts of oxalates can contribute to kidney stones.
Cooking methods to minimize antinutrient content, like boiling, steaming
Autoclaving – a cooking process that uses high pressure and heat to cook and sterilize food.
Peeling the skins of fruits and nuts is effective for reducing tannins.
Combining foods to enhance nutrient absorption.
For example, pairing high-oxalate foods with high-calcium foods.
Combining different cooking and processing methods can completely degrade and reduce many antinutrient compounds. The exception is phytoestrogens, where boiling, steaming, and fermentation can increase antinutrients. (Petroski W. & Minich D. M., 2020)
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals concerned about antinutrients in their diet and who want individualized advice on how to get the most out of the food they eat should consider consulting with a registered dietitian nutritionist or another healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution.
Smart Choices, Better Health
References
Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. doi.org/10.3390/nu12102929
Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of food science and technology, 52(2), 676–684. doi.org/10.1007/s13197-013-0978-y
Adamcová, A., Laursen, K. H., & Ballin, N. Z. (2021). Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods (Basel, Switzerland), 10(11), 2796. doi.org/10.3390/foods10112796
Mitchell, T., Kumar, P., Reddy, T., Wood, K. D., Knight, J., Assimos, D. G., & Holmes, R. P. (2019). Dietary oxalate and kidney stone formation. American journal of physiology. Renal physiology, 316(3), F409–F413. doi.org/10.1152/ajprenal.00373.2018
Ojo, M. A. (2022). Tannins in Foods: Nutritional Implications and Processing Effects of Hydrothermal Techniques on Underutilized Hard-to-Cook Legume Seeds-A Review. Preventive nutrition and food science, 27(1), 14–19. doi.org/10.3746/pnf.2022.27.1.14
Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients, 13(11), 4144. doi.org/10.3390/nu13114144
Can individuals take one tablespoon of apple cider vinegar daily and see its health benefits?
Apple Cider Vinegar
Apple cider vinegar is a fermented liquid made from crushed apples. The sugars in the apples are converted to alcohol by yeast and then to acetic acid by bacteria, resulting in a sour-tasting liquid used in cooking and as a health supplement. Research suggests that consuming one tablespoon diluted in 8 ounces of water may offer various potential health benefits. (University of Texas MD Anderson Cancer Center, 2024)
Acetic acid may help improve digestion and promote a healthy gut environment.
Weight Management
It may help increase feelings of fullness, potentially reducing overall calorie intake.
Blood Sugar Regulation
Some studies suggest it can improve insulin sensitivity and help manage blood sugar levels.
Antimicrobial
The vinegar possesses antimicrobial effects that may help fight off harmful bacteria.
Heart Health
Research indicates it might lower cholesterol and triglycerides or fats in the blood.
Skin Benefits
It may help balance skin pH and reduce acne when used in topically diluted form.
Safe Limit
Do not exceed two tablespoons daily to avoid side effects such as digestive discomfort. (MedlinePlus, 2024)
The recommended consumption time varies, but the consensus is to drink it before or during mealtime.
Safely Diluting
Apple cider vinegar is considered safe when consumed in small quantities. However, it should not be drunk straight. It is recommended that it be diluted in water before drinking. Each tablespoon should be diluted in 8 ounces of water. Ways to incorporate into your diet include: (University of Texas MD Anderson Cancer Center, 2024)
Apple cider vinegar is a supplement that should not replace prescribed medications or be used to cure any condition. One of the most significant considerations is its interactions with other substances that can alter the effects of one or more substances. Medications that can interact include: (MedlinePlus, 2024)
Insulin
Insulin regulates blood sugar levels.
Apple cider vinegar can decrease potassium levels.
Combined, they can cause potassium levels to be too low, affecting nerve and muscle function, including the heart.
Antidiabetic Meds
Both antidiabetic medications and apple cider vinegar lower blood sugar levels.
Taking these two together can cause unsafe blood sugar levels.
Diuretic Meds
Both apple cider vinegar and diuretic medications lower potassium levels.
These medications can cause potassium levels to drop too low when taken together.
Digoxin Heart Medication
Apple cider vinegar can lower potassium levels, increasing digoxin’s side effects.
In addition, individuals with kidney conditions may be unable to handle the excess acid from the vinegar. (University of Chicago Medicine, 2018)
Injury Medical Chiropractic & Functional Medicine Clinic
Always contact a healthcare provider before starting a new supplement to ensure it is safe for the individual and their health. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Experience the powerful properties of moringa. Understand its health benefits and how it can support a healthier lifestyle.
Introduction
How often do you experience joint pain after doing daily tasks? Do you find that the upper and lower body extremities are hot and sensitive to the touch? Or do you wake up with widespread joint and muscle discomfort that goes away over the day? Inflammatory effects might result from overlapping pain feelings that are caused by inflammation in certain bodily joints. When this occurs, a lot of folks start searching for strategies to lessen joint inflammation. To lessen joint inflammation, many patients choose holistic therapies that include vitamins, herbal supplements, and nutraceuticals. Moringa is one of the supplements we will examine.
Moringa: The Nutritional Powerhouse
The “Miracle Tree,” or moringa, is a plant that is indigenous to many regions of Africa and Asia and has strong nutritional and therapeutic qualities. This nutrient-dense superfood is a multifunctional plant with a wide range of nutritional and medicinal benefits. (Arora and Arora, 2021) Numerous vital vitamins, minerals, antioxidants, and bioactive substances found in moringa plants support general health. To demonstrate the nutritional value of moringa oleifera, one gram of dried moringa leaves contains:
9 grams of protein.
Vitamin C: 51.7 milligrams
378 mcg of Vitamin
185 mg of calcium; 337 mg of potassium; 4 mg of iron; and 147 mg of magnesium
Two grams of fiber
Additionally, moringa’s inherent capacity to reduce inflammation and ease joint pain brought on by arthritis and other joint disorders is among its most advantageous qualities for a large number of people.
A Natural Remedy For Inflammation
The body’s normal reaction to diseases, traumas, and long-term joint disorders like arthritis is inflammation. Depending on how severe the damaged region is, a person may have either acute or chronic inflammation. In contrast to chronic inflammation, which may result in overlapping risk profiles and cause tissue damage and long-term discomfort, acute inflammation causes redness and heat to radiate from the afflicted location. When this occurs, moringa’s anti-inflammatory properties may aid in the natural reduction of joint inflammation.
How Moringa Helps Fight Inflammation
Moringa has numerous beneficial properties to reduce the impact of inflammation; it includes:
Antioxidant Riched
Strong antioxidants found in moringa neutralize dangerous oxidants brought on by inflammation and oxidative stress while also inhibiting the pro-inflammatory enzymes quercetin and kaempferol. (Chis and others, 2023) By neutralizing free radicals, moringa’s antioxidant properties help reduce the harm they cause. (Jimenez-Vergara et al., 2017)
Contains Natural Anti-Inflammatory Compounds
Moringa has strong antioxidants that neutralize dangerous oxidants brought on by inflammation and oxidative stress while blocking the pro-inflammatory enzymes quercetin and kaempferol. (Chis and others, 2023) Moringa’s antioxidant properties may neutralize free radicals and reduce their harmful effects. In 2017, Vergara-Jimenez et al.
Supports Immune Function
Many individuals are unaware that immune system failure is often associated with chronic inflammation, and that moringa may enhance immunological function. By causing a mild inflammatory phase to aid in healing, moringa consumption may reduce chemical and physical irritants as well as immunological problems. (Xiao and others, 2020) Moringa also contains significant levels of beta-carotene, vitamin A, and vitamin C, which enhance the immune system and support and control a healthy inflammatory response.
Unlocking The Secrets Of Inflammation-Video
Moringa for Joint Pain & Arthritis
Moringa may be a natural remedy for joint pain, whether from rheumatoid arthritis or osteoarthritis, without the typical negative effects of prescription drugs. This is because as the body ages, the joints may get smaller, resulting in inflammation-related pain that eventually leads to malalignment. (Gessl and others, 2021)
Reduces Joint Swelling
The anti-inflammatory properties that moringa has can help decrease joint swelling and reduce stiffness and pain. At the same time, the anti-inflammatory properties of moringa can help improve skeletal muscle dysfunction associated with joint swelling by reducing the pro-inflammatory cytokines. (Sailaja et al., 2022)
Prevents Cartilage Breakdown
The antioxidants in moringa help protect against cartilage degradation, which is a major cause of joint pain.
Improves Joint Mobility & Flexibility
Many people found that incorporating and regularly consuming moringa can help reduce joint pain and stiffness while improving mobility and flexibility in the upper and lower extremities.
Incorporating Moringa Into Your Diet
Many people who are thinking about their health and wellness can make small changes to their daily routine, especially regarding their eating habits. Since food and nutrition are crucial to developing and maintaining a healthy lifestyle, adding moringa into a person’s daily routine can do that. (Bibi et al., 2024) There are several ways to enjoy moringa’s benefits:
1. Moringa Powder
– Adding 1-2 teaspoons of moringa powder to smoothies, soups, or teas can provide an extra nutritional boost to the body.
2. Moringa Capsules
– For individuals with a busy, hectic lifestyle, consuming moringa capsules daily can help many people incorporate taking supplements as a daily habit.
3. Moringa Tea
– For those individuals who enjoy a warm cup of tea, seeping moringa leaves for three to five minutes in hot water can create a soothing anti-inflammatory tea.
4. Moringa Oil (Ben Oil)
– Individuals dealing with joint pain can apply moringa oil to their joints for additional pain relief.
Final Thoughts
Moringa is a powerful superfood with anti-inflammatory and joint pain-relieving properties that can be incorporated into a healthy diet. Due to its essential nutrients, antioxidants, and bioactive compounds can be a natural alternative for individuals seeking relief from arthritis and chronic inflammation. Incorporating moringa as part of a healthy dietary habit can improve individuals’ health and joint mobility.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the various effects of incorporating moringa to reduce the inflammatory effects that are causing joint pain. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating anti-inflammatory foods into their diets to reduce the effects of joint inflammation and restore mobility. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Arora, S., & Arora, S. (2021). Nutritional significance and therapeutic potential of Moringa oleifera: The wonder plant. J Food Biochem, 45(10), e13933. doi.org/10.1111/jfbc.13933
Bibi, N., Rahman, N., Ali, M. Q., Ahmad, N., & Sarwar, F. (2024). Nutritional value and therapeutic potential of Moringa oleifera: a short overview of current research. Nat Prod Res, 38(23), 4261-4279. doi.org/10.1080/14786419.2023.2284862
Chis, A., Noubissi, P. A., Pop, O. L., Muresan, C. I., Fokam Tagne, M. A., Kamgang, R., Fodor, A., Sitar-Taut, A. V., Cozma, A., Orasan, O. H., Heghes, S. C., Vulturar, R., & Suharoschi, R. (2023). Bioactive Compounds in Moringa oleifera: Mechanisms of Action, Focus on Their Anti-Inflammatory Properties. Plants (Basel), 13(1). doi.org/10.3390/plants13010020
Cuellar-Nunez, M. L., Gonzalez de Mejia, E., & Loarca-Pina, G. (2021). Moringa oleifera leaves alleviated inflammation through downregulation of IL-2, IL-6, and TNF-alpha in a colitis-associated colorectal cancer model. Food Res Int, 144, 110318. doi.org/10.1016/j.foodres.2021.110318
Gessl, I., Popescu, M., Schimpl, V., Supp, G., Deimel, T., Durechova, M., Hucke, M., Loiskandl, M., Studenic, P., Zauner, M., Smolen, J. S., Aletaha, D., & Mandl, P. (2021). Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis. Ann Rheum Dis, 80(7), 884-890. doi.org/10.1136/annrheumdis-2020-218744
Sailaja, B. S., Hassan, S., Cohen, E., Tmenova, I., Farias-Pereira, R., Verzi, M. P., & Raskin, I. (2022). Moringa isothiocyanate-1 inhibits LPS-induced inflammation in mouse myoblasts and skeletal muscle. PLOS ONE, 17(12), e0279370. doi.org/10.1371/journal.pone.0279370
Vergara-Jimenez, M., Almatrafi, M. M., & Fernandez, M. L. (2017). Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease. Antioxidants (Basel), 6(4). doi.org/10.3390/antiox6040091
Xiao, X., Wang, J., Meng, C., Liang, W., Wang, T., Zhou, B., Wang, Y., Luo, X., Gao, L., & Zhang, L. (2020). Moringa oleifera Lam and its Therapeutic Effects in Immune Disorders. Front Pharmacol, 11, 566783. doi.org/10.3389/fphar.2020.566783
Can incorporating nutritional yeast be an option for individuals seeking a healthy vegan and vegetarian cheese substitute?
Nutritional Yeast
Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast, commonly known as baker’s or brewer’s yeast. It’s popular in vegan and vegetarian cooking for its savory, cheesy flavor and nutritional benefits. Nutritional yeast is harvested, rinsed, and heat-dried to deactivate it, removing its leavening properties. This means it doesn’t cause food to rise but adds flavor and vital nutrients.
Around 1.5 tablespoons contains 5 grams of carbohydrates, including 3 grams of fiber.
Yeast provides an especially beneficial form of soluble fiber known as beta-glucan, with unique health benefits. (Bashir K. M. I., & Choi J. S. 2017)
Fats
Most brands are naturally fat-free.
Protein
It provides all essential amino acids with 8 grams per 1.5 tablespoons.
Vitamins and Minerals
Most nutritional yeast products are fortified with added B vitamins. Most provide 600% or more B vitamins per 16 grams and 1,000% of the daily value for vitamin B12, depending on the brand. It also has:
Calcium
Thiamin
Iron
Potassium
Nutritional Yeast Health Benefits
Health benefits include:
Reduces Risk of Anemia
Iron is typically the first nutrient to come to mind. However, inadequate folate or vitamin B12 also causes anemia. A common treatment for a vitamin B12 deficiency is injections, but large doses consumed can also be effective. (National Institutes of Health, Office of Dietary Supplements, 2024) Individuals who follow a plant-based or vegan diet often have limited sources of vitamin B12. Most brands of nutritional yeast are fortified with B12, providing more than 500% of the daily value per serving. Because B12 is water-soluble, it won’t cause toxicity when consumed in high doses and can serve as a key source of this essential nutrient.
Supports Heart Health
Nutritional yeast contains beta-glucan, a carbohydrate found in the cell walls of plants, bacteria, and fungi. Higher intakes lead to favorable cardiovascular outcomes, including lowering bad cholesterol and increasing good cholesterol. (Bashir K. M. I., & Choi J. S. 2017) In addition, most brands contain potassium, which reduces blood pressure.
Promote Healthy Immune System Function
More research is needed, but several studies have shown how yeast-derived beta-glucan can strengthen the immune system. (Stier H., Ebbeskotte V., & Gruenwald J. 2014) These benefits are attributed to beta glucan’s bacterial fermentation in the intestines. Beta-glucan may also stimulate the activity of crucial immune system cells, like macrophages.
Prevents Constipation
Fiber is essential. The recommended fiber intake is at least 25 to 35 grams daily. Unfortunately, many do not get enough. Nutritional yeast contributes 3 grams of fiber per 16 grams. Fiber regulates bowel movements by pulling water into the colon and adding bulk and softness to stool. (University of Michigan, 2008)
Using nutritional yeast can help reach an adequate fiber intake.
Diabetes Management
Getting enough fiber helps prevent blood sugar fluctuations. Low-fiber diets have been shown to increase the risk of diabetes in various populations. (Harvard T.H. Chan, School of Public Health, 2022) Fiber slows digestion and increases satiety, controlling hunger and the glycemic response. Fiber is beneficial for preventing diabetes and helping those with diabetes maintain good numbers.
Allergies
Individuals who suspect a yeast or mold allergy see an allergist for a full evaluation.
Yeast overgrowth is another possible condition that is unrelated to yeast allergies.
Yeast overgrowth can occur in compromised immune systems or following antibiotic treatment.
Because yeast is present in many foods, anyone with a true yeast allergy may have to avoid several food items, including baked goods, fermented alcoholic beverages, marmite/vegemite, sourdough bread, and certain multivitamins. (Cunningham E. 2013)
Adverse Effects
Nutritional yeast is inactive and unlikely to cause negative effects. However, for individuals who suffer from irritable bowel syndrome (IBS) or migraines, yeast may be a trigger. (UMass Medical School Center for Applied Nutrition, 2020)
Check the label to see if the product is fortified with added vitamins and minerals or has added sodium.
Nutritional yeast is a dry food product available year-round in supermarkets or sold in a bulk food bin.
Storage, Safety, and Use
Although nutritional yeast is a dry product, it will stay in the refrigerator longer after it has been opened. Store it in an airtight container, and be mindful of the expiration date on the label.
It can be added to savory dishes such as pasta, roasted meats, vegetables, and salads. Ways to use include:
On scrambled eggs.
On top of garlic bread.
Popcorn seasoning.
Add to soups.
In pasta dishes, as a substitute for parmesan cheese.
An alternative to cheese sauce.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Bashir, K. M. I., & Choi, J. S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International journal of molecular sciences, 18(9), 1906. doi.org/10.3390/ijms18091906
Cunningham E. (2013). Is there a diet for “yeast allergy”? Journal of the Academy of Nutrition and Dietetics, 113(3), 484. doi.org/10.1016/j.jand.2013.01.013
Can adding dates to one’s diet be nutritious and provide various health benefits for individuals looking for a naturally sweet snack?
Dates
Dates are a type of dried fruit from the date palm tree. Dates are a healthy source of fiber, calcium, magnesium, potassium, niacin, folate, vitamin A, beta-carotene, lutein, and selenium. They can be a healthier alternative to refined sugar because they have a low glycemic index and do not cause a rapid spike in blood sugar levels. They are a rich source of nutrients, including:
Fiber: High in fiber, which promotes good digestion and helps keep you feeling full.
Potassium: This is essential for heart health and muscle function.
Magnesium: supports bone health and energy production.
Antioxidants: which protect the body from damage caused by free radicals.
Vitamins: a good source of vitamins B6, K, and A.
Consuming them in moderation is recommended, especially for individuals who are trying to lose weight or have diabetes. They are high in sugar, so individuals need to be mindful to avoid or limit additional sources of sugar. Nutritionists and dieticians recommend a modest dose of two large or three small dates, which is around 50 grams and provides half the sugar and calories.
Benefits
Lower Cholesterol
Research has shown that eating dates may also help lower cholesterol and triglyceride levels. However, further research is needed as the current evidence is still inconclusive. (Mirghani H. O. 2024) A recent meta-analysis also showed no significant effect on LDL cholesterol but reduced total cholesterol in individuals with type 2 diabetes.
Help Regulate Blood Sugar
Pitted dates generally don’t contain added sugars but can still contain a significant amount of natural sugars in sucrose, glucose, or fructose. Although their high sugar level may prevent individuals from eating dates as a healthy snack, a key difference between dates and sugary drinks, snacks, or other processed foods is that they contain high levels of fiber. Because of the fiber, which slows glucose absorption in the bloodstream, they also have a low glycemic index, which causes a smaller spike in blood sugar levels. (Mirghani H. O. 2021) Using dates as a sweetener can also be a healthier alternative to refined sugar and can be used in recipes to replace sugar. However, portion control is important.
Support Gut Health
Since dates are high in fiber, they can help the gastrointestinal tract but should be eaten in moderation as part of a balanced, healthy diet. However, they are recommended to be eaten with other fiber-rich foods, specifically those with lower sugar, that includes:
Leafy greens
Non-starchy vegetables
Whole grains
Legumes
Nuts
Seeds
Adding these foods to a diet can also benefit the microbiome. Dates and other fruits can improve the ratio of beneficial gut microbiota. (Eid N. et al., 2015) Eating too many dates could also cause diarrhea, but eating a few daily can help constipation.
Alternatives
Other dried fruits, such as prunes, figs, and apricots, are alternatives, but fresh fruits are an even better choice as they are much lower in calories.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Personalized Medicine and Wellness
References
Mirghani H. O. (2024). Effect of dates on blood glucose and lipid profile among patients with type 2 diabetes. World journal of diabetes, 15(6), 1079–1085. doi.org/10.4239/wjd.v15.i6.1079
Mirghani H. O. (2021). Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pakistan journal of medical sciences, 37(4), 1230–1236. doi.org/10.12669/pjms.37.4.4112
Eid, N., Osmanova, H., Natchez, C., Walton, G., Costabile, A., Gibson, G., Rowland, I., & Spencer, J. P. (2015). Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. The British journal of nutrition, 114(8), 1226–1236. doi.org/10.1017/S0007114515002780
Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?
Bone Broth Health
Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.
Process
Bones are roasted or boiled to release flavor.
Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
The broth is strained to remove the bones and solids.
Nutrients
Bone broth is a healthy source of:
Collagen
A protein that supports skin, hair, and joint health.
Minerals
Including calcium, magnesium, phosphorus, and silicon.
Amino acids
Essential for building and repairing tissues.
Bone Broth Health Benefits
While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:
Joint health
Bone density
Digestion
Gut health
Muscle growth and recovery
Hydration
Reduce inflammation
Improve skin elasticity and appearance
Boost immune system
While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.
Nutrient-Rich
Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.
Joint Health
Collagen is the main source of protein found in bones, tendons, and ligaments.
Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)
Anti-Inflammatory
Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
Incorporating bone broth into one’s diet can help meet protein goals.
One cup of bone broth contains four to 20 grams of protein.
Digestion and Gut Health
Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.
What To Look For
Quality
When possible, choose a bone broth that’s grass-fed and organic.
Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
Starting with the highest quality ingredients ensures it will be as nutritious as possible.
Type
Various types include chicken, beef, turkey, and bison varieties.
Packaging
Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
When selecting, consider how often it is used, how much is needed, and storage space.
For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.
Consistency
Generally, bone broth is a thick, slightly viscous beverage.
Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
Powdered bone broth is also a great option for those who prefer a lighter beverage.
Individuals can choose a low-sodium bone broth to limit sodium intake.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Reducing Inflammation In The Body
References
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. doi.org/10.3390/nu15061332
Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. doi.org/10.1186/1550-2783-7-13
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. doi.org/10.1155/2017/1716701
Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. doi.org/10.3390/nu13010265
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. doi.org/10.1007/s00726-014-1773-4
Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. doi.org/10.12659/msm.882190
While cheddar cheese’s high-calorie count and saturated fat content have nutritional drawbacks, can a moderate amount be an enjoyable part of a healthy diet?
Cheddar Cheese
Cheddar is a hard, cow’s milk cheese known for its dense, layered texture and nutty flavor. It is a favorite cheese served in quesadillas, mac and cheese, or on burgers. However, cheddar cheese nutrition isn’t considered ideal.
Protein performs a variety of functions in the body.
Protein helps build muscle; it’s necessary to produce enzymes, give structure to cells, maintain fluid balance, and more. (Carbone J. W., & Pasiakos S. M. 2019)
Calorie-Dense
Cheddar is calorie-dense, which increases its satisfaction factor.
May Help Weight Loss
There is the belief that cheese causes weight gain; however, the full-fat dairy paradox, which goes against dietary guidelines, is the idea that full-fat dairy products may be healthier than low-fat or fat-free dairy,
Research now suggests removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. (Soltani S., & Vafa M. 2017)
Compatible With Keto and Low-Carb Diets
Because of cheddar’s high fat percentage, it’s compatible with high-fat nutrition plans.
With zero carbohydrates, cheddar also fits well in low-carb diets.
Low Lactose
Cheddar is one of the harder, aged cheeses that’s quite low in lactose.
This means lactose-intolerant individuals can often eat it without unpleasant symptoms like bloating, stomach upset, and gas.
Allergies
Although it is low in lactose, cheddar still contains casein and whey, two components that can trigger an immune response in individuals with a dairy allergy. (He, M. et al., 2017)
Storage and Safety
Cheddar does not technically require refrigeration. However, storing it in the fridge will help it last longer. According to the USDA, unopened cheddar can last up to six months in the refrigerator, and opened packages can last three to four weeks. Because it’s a hard cheese, cheddar even takes well to freezing, but this will not extend its life more than refrigeration. The USDA estimates cheddar can be frozen for about six months.
Preparation
Cheddar can be added to any number of cheesy dishes or, of course, served alone with crackers. It doesn’t require high heat to become nice and melty. Try adding a whole-grain base and veggies to increase the nutrients in dishes like cheesy casseroles, Mexican dishes, sandwiches, or pasta.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods (Basel, Switzerland), 7(3), 29. doi.org/10.3390/foods7030029
Astrup, A., Geiker, N. R. W., & Magkos, F. (2019). Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in nutrition (Bethesda, Md.), 10(5), 924S–930S. doi.org/10.1093/advances/nmz069
Hirahatake, K. M., Astrup, A., Hill, J. O., Slavin, J. L., Allison, D. B., & Maki, K. C. (2020). Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in nutrition (Bethesda, Md.), 11(3), 533–547. doi.org/10.1093/advances/nmz132
Malmir, H., Larijani, B., & Esmaillzadeh, A. (2020). Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis. Critical reviews in food science and nutrition, 60(10), 1722–1737. doi.org/10.1080/10408398.2019.1590800
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. doi.org/10.3390/nu11051136
Soltani, S., & Vafa, M. (2017). The dairy fat paradox: Whole dairy products may be healthier than we thought. Medical journal of the Islamic Republic of Iran, 31, 110. doi.org/10.14196/mjiri.31.110
He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow’s milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. doi.org/10.1186/s12937-017-0275-0
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