What happens to the body after eating healthy? Individuals report the effects of healthy eating, feeling mentally clearer and more focused, increased energy levels, experiencing decreased junk food cravings and hunger pangs, improved sleep, and the benefits of strong bones, cardiovascular health, and disease prevention. The Injury Medical Chiropractic and Functional Medicine Clinic Team can assist individuals working on making healthy lifestyle adjustments to make the transition easier and with professional support to streamline the process, allowing the individual to focus on getting healthy.
What Happens To The Body After Eating Healthy
It can take a little while for the body to adjust to a new nutrition plan. A healthy diet includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of various colors.
Benefits
The benefits of healthy eating include the following.
Decreases the risk of heart disease, type 2 diabetes, and certain cancers.
Helps achieve and maintain a healthy weight.
One Week
Experience decreased food cravings throughout the day.
Junk food cravings decrease.
The body begins shedding all the excess water from a high sodium intake and processed foods.
Hunger starts to stabilize.
Experience decreased hunger pains, making losing weight a little easier.
Improved sleep.
Improved control over food choices.
Higher mental focus and clarity – brain fog or low concentration symptoms begin to clear.
Energy levels are higher, making completing daily activities and exercise easier.
The body will become regular with a lower amount of bloating and discomfort.
Moods become stable with fewer ups and downs throughout the day.
One Month
Improved skin health.
A steady rate of weight loss, depending on the approach and starting point.
Clothing begins to feel looser.
Pre-existing health problems like migraines, joint pain, irritable bowel issues, etc., may begin to clear up.
Eating right starts to become more habitual.
Making healthy choices starts to become second nature.
Improved physical performance.
Feel stronger and notice that the body recovers much faster.
Improved metabolism.
Can eat more without gaining body weight.
Six Months
A decrease in overall cholesterol levels if they were high before.
Blood pressure improvement, lowering the risk of heart disease and stroke.
Strengthened skeletal system reducing the risk of stress fractures and breaks.
Improved blood glucose levels, reduced blood sugar fluctuations, and lowered risk factors for diabetes or symptoms are easier to manage.
All the positive changes will lead to staying naturally motivated, where eating healthy is just something you do, and you have learned to indulge wisely. All the benefits will persist for as long as you eat healthily. Target goals can be achieved with a body weight that makes you feel healthy, strong, and confident.
Basal Metabolism
References
Bradbury, Kathryn E et al. “Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC).” The American journal of clinical nutrition vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
Carlson, Justin L et al. “Health Effects and Sources of Prebiotic Dietary Fiber.” Current developments in nutrition vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005
Hills, Ronald D Jr, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Zohoori, F Vida. “Chapter 1: Nutrition and Diet.” Monographs in oral science vol. 28 (2020): 1-13. doi:10.1159/000455365
The nervous system is a network of roads that feed into highways that connect to an interstate system. The roads are the nerves that innervate the muscles and the extremities; the interstate is the spinal cord. When the system works optimally, the nerves consistently transmit signals/messages to and from the brain without any problems. The signals travel back and forth, and the traffic flows smoothly. When the activities of these nerves and cells get disrupted, the central nervous system fails to perform basic functions that can cause musculoskeletal issues, conditions, and CNS diseases. Keeping the nervous system strong can be done by adopting ways to maintain health and function.
The Nervous System
The system regulates and coordinates body activities and is made up of two major divisions, these include the following:
Central nervous system – consists of the brain and spinal cord.
Peripheral nervous system – consists of all other neural elements, including the peripheral and autonomic nerves.
The principal organs of the nervous system include:
Brain
Spinal cord
Eyes
Ears
Sensory taste organs
Sensory smell organs
Sensory receptors are located in the muscles, joints, skin, and other areas throughout the body.
A complex network of nerves, the nervous system reacts to internal and external stimuli through several physical actions to maintain vital bodily functions. These include:
The symptoms of a nervous system disorder may present like other medical conditions or problems. Always see a professional healthcare provider for proper diagnosis.
Keeping the Nervous System Strong
Nutrition To Transmit Signals
Nerves need minerals, proteins, and vitamins to send electrical impulses. Foods that contain these nutrients include:
Calcium — regulates the generated and transmitted electrical impulses. Milk, leafy greens and eggs are rich sources of calcium.
Potassium – bananas, oranges, pomegranates, and prunes, are good sources of potassium.
Dark chocolate contains tryptophan, an amino acid that produces and maintains neurotransmitters.
Vitamin B — Vitamins B1, B2, and B6 assist the nerves in sending impulses from the brain to the body.
B Vitamins Provide Nerve Protection
A myelin sheath covers the nerves for protection and provides insulation for transmitting. Worn-out or damaged myelin sheaths have been associated with illnesses like Alzheimer’s. Vitamin B12 helps repair damaged nerves and regenerate fibers. It is found in beef, poultry, eggs, and seafood.
Folate or vitamin B9 promotes Schwann cell proliferation, migration, and production of nerve growth factor. This vitamin is found in spinach, pomegranates, and beets.
Stretching and Breathing
Stress produces the hormone cortisol. Constant production of cortisol affects the nervous system, which can affect reflexes, concentration, and memory. Stretching the body and learning breathing exercises and relaxation techniques activates the part of the nervous system responsible for breathing and heart rate, decreasing cortisol levels.
Chiropractic Care and Functional Medicine
The spinal cord has multiple functions in restoring, rejuvenating, and keeping the nervous system strong. Chiropractic care has a highly responsive therapeutic effect on the nervous system because of its focus on the spine. Spinal decompression, traction, soft tissue manipulation, and other treatments help regulate and restore the function of the nervous system. Chiropractic benefits:
Reduces or eliminates pain.
Regulates respiration.
Lowers heart rate.
Improves the quality of sleep.
Increases energy.
Improves digestive function.
Improves cognition and clarity.
Improves balance and coordination.
Increases flexibility and mobility.
Reduces or eliminates headaches and migraines.
Hyperhomocysteinemia
References
Archibald, Lennox K., and Ronald G. Quisling. “Central Nervous System Infections.” Textbook of Neurointensive Care 427–517. 7 May. 2013, doi:10.1007/978-1-4471-5226-2_22
Bhagavati, Satyakam. “Autoimmune Disorders of the Nervous System: Pathophysiology, Clinical Features, and Therapy.” Frontiers in neurology vol. 12 664664. 14 Apr. 2021, doi:10.3389/fneur.2021.664664
Gyer, Giles, et al. “Spinal manipulation therapy: Is it all about the brain? A current review of the neurophysiological effects of manipulation.” Journal of integrative medicine vol. 17,5 (2019): 328-337. doi:10.1016/j.joim.2019.05.004
Jessen, Kristján R et al. “Schwann Cells: Development and Role in Nerve Repair.” Cold Spring Harbor perspectives in biology vol. 7,7 a020487. 8 May. 2015, doi:10.1101/cshperspect.a020487
Powers, Scott K et al. “Disease-Induced Skeletal Muscle Atrophy and Fatigue.” Medicine and science in sports and exercise vol. 48,11 (2016): 2307-2319. doi:10.1249/MSS.0000000000000975
As individuals try to avoid sugar as best as possible, alternative sweeteners are becoming more popular. A new addition is monk fruit sweetener, also called monk fruit extract. Monk fruit is a small, round fruit native to southern China. Unlike some chemically based sugar alternatives, monk fruit extract is considered natural. The sweetener has been around for decades but has become more available in the United States. The zero-calorie extract can be used as a standalone sweetener in foods and drinks and as a flavor enhancer.
Monk Fruit Sugar Alternative
Manufacturers remove the seeds and skin, crush the fruit, and extract the juice, which is then dried into a concentrated powder. Unlike most fruits, the natural sugars in monk fruit are not what gives it its sweetness. Instead, the intense sweetness comes from antioxidants (commonly found in plant foods, antioxidants fight off free radicals that can cause health problems like cancer and heart disease) called mogrosides. The mogroside is the sweetest part of the fruit, with a taste over 100 times sweeter than sugar and no calories.
Safe For Consumption
Monk fruit has the generally recognized as safe -GRAS label from the U.S. Food and Drug Administration with no reported side effects. However, it is advised to read the ingredients label before buying this sweetener. Some of the cheaper products combine other sweeteners with monk fruit extract. Some contain erythritol, a sugar alcohol that can cause stomach bloating or upset stomach.
Use
It has been found to be a healthy option for lowering overall sugar intake. However, consuming monk fruit or any sweetener should be done in moderation and with a healthy nutrition plan. It comes in powder or liquid form. As a natural alternative, it can be used:
As s sugar substitute for favorite baking, cooking, soup, sauce recipes, etc.
For drinks like coffee, tea, lemonade, smoothies, etc.
Added on breakfast dishes like oatmeal or yogurt.
Whipped into frosting or a mousse.
The ultra-sweetness means that little is required as it goes a long way. It is recommended to drink regular water or tea and eat foods without the sweetener because, over time, the taste buds adjust and do not need the sweetener as much. Consult a doctor, dietician, or nutritionist to determine if this sugar alternative is right for you and the benefits.
What Is It?
References
Chen, W J et al. “The antioxidant activities of natural sweeteners, mogrosides, from fruits of Siraitia grosvenori.” International journal of food sciences and nutrition vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360
EFSA Panel on Food Additives and Flavourings (FAF) et al. “Safety of use of Monk fruit extract as a food additive in different food categories.” EFSA journal. European Food Safety Authority vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921
Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
Pawar, Rahul S et al. “Sweeteners from plants–with emphasis on Stevia rebaudiana (Bertoni) and Siraitia grosvenorii (Swingle).” Analytical and bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0
Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It’s an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.
Trail Mix
The nutritional power comes from the high amounts of fiber and antioxidants.
Benefits
Protein and Healthy Fats
Protein is essential for tissue repair, immune health, and muscle development.
Nuts and seeds make up the largest portion.
A healthy source of protein, allowing individuals to snack on the go and not become hungry.
One of the greatest benefits of eating these is that they are full of heart-healthy fats.
These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.
Fiber
The fiber in the seeds and granola helps keep the gut healthy and regular.
It also helps control appetite, aids in digestion, and keeps the body fuller longer.
Energy
Dried fruits and granola consist of healthy sugars.
Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.
Antioxidants, Vitamins, and Minerals
Dried fruit maintains a majority of its nutritional value.
The nuts and seeds are also packed with nutrients and antioxidants.
Choosing Healthy
Check the nutrition label and avoid varieties high in added sugar or sodium.
Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
Making trail mix at home allows control of its contents and maximizes its potential health benefits.
It is important to keep an eye on portion control.
A recommended serving is about a fourth of a cup.
Nutritionist
Nutritional consultation can improve an individual’s quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.
Potassium
References
Devitt, A A et al. “Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers.” Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. “PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice.” Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904
Vreman, Rick A et al. “Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.” BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543
Healthy Posture Guidelines: Posture is how an individual holds their body. Healthy posture is when minimal stress is applied to the joints. Maintaining and holding your body correctly can prevent pain, injuries, and other health problems. Faulty postures and musculoskeletal imbalances often precipitate painful conditions in the spine and extremities. However, unhealthy postures do not always present with discomfort and pain symptoms that can go unnoticed for years. This leads to chronic stress and advanced wear of the joints. Injury Medical Chiropractic and Functional Medicine Clinic can realign the spine, relieve symptoms, and restore flexibility, mobility, and function.
Healthy Posture Guidelines
There are two types of posture:
Dynamic Posture
This posture is when the body moves, like walking, running, or bending to pick up something.
Static Posture
This posture is when the body is not moving, like sitting, standing, or sleeping.
Both are important, and the key is the spine’s position. The spine has three natural curves: neck, mid, and low back. Correct posture maintains the curves with the head above the shoulders, and the top of the shoulder should be over the hips.
Unhealthy Positioning
Postural faults include:
Forward head positioning
Rounded shoulders
Loss of the normal lordosis curve in the lower back.
Early warning signs of postural problems may include:
The inability to sit or stand for a prolonged period.
Stiffness when getting up from a chair after sitting.
Feeling of physical exhaustion at the end of the day.
Muscle imbalances.
Loss of normal flexibility.
Symptoms of discomfort.
Affected Health
Unhealthy posture can affect overall health and includes:
Misaligned musculoskeletal system.
Decreased flexibility.
Neck, shoulder, and back pain.
The advanced wearing down of the spine making it more fragile and susceptible to injury.
Affected joint movement.
Affected balance.
Increased risk of falling.
Digestion problems.
Potential breathing problems.
Improvements
Be mindful of your posture during everyday activities, like walking, watching tv, washing dishes, etc.
Maintain Physical Activity
Certain exercises like yoga, tai chi, and other classes focusing on body awareness can help develop healthy posture habits.
Exercises that strengthen the core muscles around the back, abdomen, and pelvis.
Maintain Healthy Weight
Extra weight can weaken the abdominal muscles, cause problems for the pelvis and spine, and contribute to back pain.
Wear Comfortable Shoes
High heels, for example, can throw off the body’s balance and force unhealthy walking movements.
This puts added stress on the muscles and affects posture.
Proper Height
Make sure workstations are at a comfortable height, whether sitting in front of a computer, making dinner, or eating.
Chiropractic Care
Chiropractors and physical massage therapists specialize in evaluating and treating musculoskeletal dysfunction and identifying and screening for postural dysfunction. Healthy posture can have an immediate effect on health that include:
Proper alignment of bones and joints.
Reduced wear on the muscles and joints.
Reduced stress on ligaments.
Decreased risk of back injury.
Increased energy.
Improved digestion.
A chiropractic team will massage and relax the muscles reducing tension, adjust and realign the spine, increase joint movement, and ease the individual into a healthy posture. The team will also provide careful rehabilitation exercises and nutritional recommendations to maintain a healthy posture.
Custom Foot Orthotics
References
Carini, Francesco, et al. “posture and posturology, anatomical and physiological profiles: overview and current state of the art.”Acta bio-medica : Atenei Parmensis vol. 88,1 11-16. 28 Apr. 2017, doi:10.23750/abm.v88i1.5309
Creze, Maud, et al. “posture-related stiffness mapping of paraspinal muscles.”Journal of anatomy vol. 234,6 (2019): 787-799. doi:10.1111/joa.12978
Korakakis, Vasileios, et al. “physiotherapist perceptions of optimal sitting and standing posture.”Musculoskeletal science & practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Making and maintaining healthy lifestyle changes does not have to be as challenging when surrounded by family, friends, and loved ones who support those goals. Healthy gifts or the gift of wellness can be the real difference in improving one’s or another’s health this season. With the right health tools, individuals can make, see and feel the changes happening. Here is a list of a few of the best healthy holiday gifts to help your loved ones begin the New Year with a healthy perspective.
Healthy Gifts
Compact Treadmill and Walking Pad
Walking daily is an integral part of overall wellness. The body was designed to move, and walking about 8,000 steps daily has been shown to reduce all-cause mortality compared to sedentary lifestyles. Unfortunately, it’s estimated that many individuals only walk around 5,000 steps daily.
In inclement weather, they allow individuals to walk and complete a workout.
Smaller walking pads can be installed under a standing desk for easy and effective movement during the workday.
Top Blender
Individuals that take supplements could benefit from a high-quality, all-purpose blender.
A quality blender easily whips healthy smoothies, protein shakes, and other healthy beverages.
Athletes can incorporate protein powder into their drinks.
Certain high-tech blenders double as water infusers to reach hydration goals.
Percussive Massagers and Foam Roller Sets
Muscle recovery and maintaining flexibility are essential for body health. Recovery-specific tools can help immensely.
A personal percussive massager uses vibration therapy to keep the muscles loose and release endorphins.
Percussive massage treatment relieves soreness, stretches out the muscles, and improves flexibility and muscle strength in older individuals with sarcopenia or age-related muscle mass loss.
Self-myofascial release tools like foam rollers can help roll out sore muscles while improving range of motion and muscle strength.
Athletic Earbuds
Research from workout enthusiasts and athletes has shown that having the right music or podcast makes or breaks the workout or sport.
The research found that music can have an ergogenic effect on performance by increasing exercise duration and performance.
Sweat-free earbuds are recommended as they are designed specifically for athletes, increasing their comfort and staying in place during their entire workout, no matter how intense.
Air Fryer
Deep-fried foods can be full of unhealthy saturated fats and trans fats and are associated with various health concerns, including cardiovascular issues and type 2 diabetes.
Air frying offers a healthier way to cook favorite foods, like fried chicken, French fries, fried vegetables, etc.
Air fryers rely on convection heat that circulates to crisp up the food.
This method is healthier than traditional frying methods.
A study found that air-frying French fries led to a reduced formation of potential food hazards versus deep-frying.
In addition, air frying can also be incorporated into baking or roasting.
These units can keep track of lean body mass, metabolism, and neuromuscular function.
They measure body fluid balance, muscle mass, and fat distribution.
They offer real metrics for current skeletal muscle mass.
Data points help individuals better understand their health.
Meditation Mats and Benches
Mental health is as vital as physical health.
Incorporating mindfulness and meditation exercises daily can improve mental and physical well-being and encourage long-term behavioral changes.
Regular meditation practice can help improve sleep quality, mood, and body repair and recovery from work, school, sports, workouts, etc.
Meditation mats and benches can make seated and kneeling meditation practices more comfortable.
Therapeutic Environment of Insight
References
Dong, Lu et al. “Effects of Air Frying on French Fries: The Indication Role of Physicochemical Properties on the Formation of Maillard Hazards, and the Changes of Starch Digestibility.” Frontiers in nutrition vol. 9 889901. 27 Apr. 2022, doi:10.3389/fnut.2022.889901
Pinho, Alexandre S et al. “Can We Rely on Mobile Devices and Other Gadgets to Assess the Postural Balance of Healthy Individuals? A Systematic Review.” Sensors (Basel, Switzerland) vol. 19,13 2972. 5 Jul. 2019, doi:10.3390/s19132972
Rusch, Heather L et al. “The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.” Annals of the New York Academy of Sciences vol. 1445,1 (2019): 5-16. doi:10.1111/nyas.13996
Thakare, Avinash E et al. “Effect of music tempo on exercise performance and heart rate among young adults.” International journal of physiology, pathophysiology and pharmacology vol. 9,2 35-39. 15 Apr. 2017
Wu, S., Ning, HT., Xiao, SM. Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis. Eur Rev Aging Phys Act 17, 14 (2020). https://doi.org/10.1186/s11556-020-00247-5
It is difficult for individuals to achieve health and fitness goals when they don’t like to eat vegetables. Intermittent fasting, Paleo, vegan, Mediterranean, or New Nordic, almost all healthy nutrition plans require vegetable consumption to achieve optimal health. However, it is never too late to learn to enjoy vegetables. Injury Medical Chiropractic and Functional Medicine Clinic can recommend ways not just to eat vegetables because they are healthy but to truly enjoy them.
Training Oneself To Enjoy Vegetables
Everyone’s taste preferences are different.
Many individuals grew up in homes where vegetables were prepared in unappetizing ways.
Over boiling and steaming are common preparation methods that many had experience with, including broccoli, cauliflower, asparagus, and Brussels sprouts, which made them flavorless, mushy and is where many decided they were not going to eat these foods.
Vegetables are full of nutrients that are very beneficial to the body.
Vegetables contain antioxidants, vitamins, minerals, fiber, and phytonutrients.
These nutrients help keep the mind and body healthy and avoid deficiencies.
Vegetables add fiber that provides a feeling of fullness by giving volume to fill the stomach without added calories.
This controls energy balance/calories in vs. calories out, which helps shed body fat without feeling hungry and maintain body weight.
Vegetables feed the intestinal bacteria that help the digestive tract.
Vegetables provide hydration that helps the fiber eliminate waste products.
Vegetables add variety to help maintain healthy nutrition.
Branching Out
The key is to branch out incrementally. Most individuals will have a vegetable or two that they can tolerate. This could be a starting point by expanding on new variations on those tolerable vegetables that will lead to broadened taste preferences. This can be done through different cooking methods that include:
Regardless of where you’re starting, there are simple ways to make the vegetable bitterness less intense, more palatable, and more enjoyable that consists of:
Vegetable Challenge
Vegetable Complement
Vegetable Cushion
Vegetable Challenge
Pick a vegetable that you would not normally eat that requires effort to try.
Motivate yourself to try it – health reasons, children, family, friends, etc.
Take a small bite; you may hate it, like it, or it has no effect.
You at least tried it.
Research suggests that individuals may need to try new foods many times (prepared differently) before tolerating or liking them.
It means pairing food with a vegetable to activate various tastes and flavors pleasing to the palate simultaneously.
Vegetable Cushion
On the tongue are a variety of receptors that bind to the chemicals in food.
When these receptors are activated, they send a chemical signal to the brain about the taste.
Variations in the number and type of receptors help develop flavor preferences.
Basic tastes – sweet, sour, spicy, salty, bitter, and umami.
Pairingbitterness with other distinct flavors, like sweet and spicy, can develop and change the brain’s perception of bland or bitter vegetables to tasty and delicious.
Cushions for bitterness include honey, real maple syrup, sour cream, Mexican crema, hot sauce, oils, almonds, and butter used in balance to enhance and bring out flavors.
The objective is to start small and work your way to becoming more comfortable with experimenting and combining more flavors. Consultation with a professional nutritionist can help individuals get on a healthy nutrition plan that they can enjoy.
Tip From A Dietitian
References
Christoph, Mary J et al. “Intuitive Eating is Associated With Higher Fruit and Vegetable Intake Among Adults.” Journal of nutrition education and behavior vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015
Melis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Sensory perception of salivary protein response to astringency as a function of the 6-n-propylthioural (PROP) bitter-taste phenotype. Physiol Behav. 2017 Jan 24;173:163-173.
Mennella JA. Development of food preferences: Lessons learned from longitudinal and experimental studies. Food Qual Prefer. 2006 Oct;17(7-8):635-637.
Tordoff, Michael G, and Mari A Sandell. “Vegetable bitterness is related to calcium content.” Appetite vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002
Wallace, Taylor C et al. “Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.” Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258
Wieczorek, Martyna N et al. “Bitter taste of Brassica vegetables: The role of genetic factors, receptors, isothiocyanates, glucosinolates, and flavor context.” Critical reviews in food science and nutrition vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478
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Healthy Posture Guidelines
