Woman sues over spicy restaurant dish, plus viral debate among flight passengers over masks
BETTER BODY: Experts say nutrition can strengthen bones with foods that are rich in calcium, vitamin D and other nutrients.
PLANE ANNOYING: As summer travel begins, debates about mask usage on board flights are intensifying on social media.
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Yahoo
6 hours ago
- Yahoo
Five things I wish people knew about supplements
From collagen powders to immunity gummies, supplements are everywhere – in our Instagram feeds, on supermarket shelves and filling our bathroom cabinets. Promising better sleep, glowing skin, sharper focus or even a longer life, they're marketed as quick fixes for modern health woes. As a nutritionist, I'm often asked whether supplements are worth the money – and the answer is: it depends. Based on online claims, you might think they can cure almost anything. While some supplements do have a valuable role in certain circumstances, they are often misunderstood and frequently oversold. Yet many people are unaware of the risks, the limitations and the marketing tricks behind the labels. Here are five things I wish more people knew before buying supplements. 1. Start with food, not supplements If you can get a nutrient from your diet, that is almost always the better option. The UK's Food Standards Agency defines a food supplement as a product 'intended to correct nutritional deficiencies, maintain an adequate intake of certain nutrients, or support specific physiological functions'. In other words, supplements are there to support your diet, not replace real foods. Whole foods offer much more than isolated nutrients. For example, oily fish like salmon provides not just omega-3 fats, but also protein, vitamin D, selenium and other beneficial compounds. These interact in ways we don't fully understand, and their combined effect is difficult, if not impossible, to replicate in supplement form. Scientists have tried to isolate the 'active ingredients' in fruit and vegetables to recreate their benefits in pills, but without success. The advantages seem to come from the complete food, not one compound. That said, there are circumstances where supplements are necessary. For instance, folic acid is recommended before and during pregnancy to reduce the risk of neural tube defects in the foetus. Vitamin D is advised during winter months when sunlight is limited. People following a vegan diet may need vitamin B12, since it is mostly found in animal products. 2. You might not realise you're taking too much It is far easier to take too much of a supplement than it is to overdo it with food. In the short term, this might lead to side effects such as nausea or diarrhoea. But long-term overuse can have serious consequences. Many people take supplements for years without knowing whether they need them or how much is too much. Fat-soluble vitamins like A, D, E, and K are stored in the body rather than excreted. Too much vitamin D, for example, can lead to a build-up of calcium, which may damage the kidneys and heart, as well as weakening bones. High doses of vitamin A can cause liver damage, birth defects in pregnancy, and decreased bone density. Even water-soluble vitamins can cause problems, with long-term overuse of vitamin B6 being linked to nerve damage. Since most people don't regularly check their blood nutrient levels, they often don't realise something is wrong until symptoms appear. 3. Don't trust social media advice Spend a few minutes online and you will probably see supplements promoted as 'immune-boosting', 'natural', or 'detoxifying'. These words can sound convincing, but they have no scientific definition. They are marketing terms. The Food Standards Agency is clear that supplements 'are not medicinal products' and 'cannot exert a pharmacological, immunological or metabolic action'. Yet many online claims suggest otherwise. This kind of marketing, sometimes called 'healthwashing', gives the impression that supplements have powers they do not. Supplements are not subject to the same testing and regulation as medicines. This means they can be poorly formulated, wrongly dosed, or mislabelled. The Advertising Standards Authority (ASA) has rules about how health claims can be made, including on social media. But enforcement is difficult, especially with influencer marketing and affiliate schemes. Multi-level marketing (MLM) schemes add further complexity. Sellers, often with no medical or scientific training, promote products using personal anecdotes rather than evidence. While the ASA provides specific guidance on how MLM sellers can advertise supplements, these rules are frequently ignored, are rarely enforced and often slip through regulatory gaps, meaning there are some truly astonishing claims being made. 4. The supplement industry is more about sales than science The global supplement market is worth over £100 billion. Like any major industry, its goal is growth and profit. This influences how products are developed and marketed. If a supplement truly worked, it would be recommended by doctors, not influencers. Some supplements are supported by evidence, but they tend to be the less eye-catching ones, such as iron or vitamin D. Many others are advertised with claims that stretch far beyond what the research shows and are often promoted by people with no formal training in nutrition or healthcare. 5. Some supplements aren't safe for everyone Being available over the counter does not mean a supplement is safe. Even products labelled as 'natural' can interact with medicines or cause harm. St John's Wort, sometimes used for low mood, can have dangerous side effects if taken alongside some antidepressants, birth control and blood pressure medications. Vitamin K can interfere with blood thinners like warfarin. High-dose iron can cause digestive problems and affect how some antibiotics are absorbed. Many supplements haven't been tested for safety in pregnant people. Others, like high-dose vitamin A, are known to be harmful in pregnancy and can pass through breast milk. If you're pregnant, breastfeeding, taking medication or managing a health condition, speak to a pharmacist, GP or dietitian before starting a new supplement. Supplements can support health when there is a specific need, but they are not a cure-all. Before spending money on a product with big promises, ask yourself: do I really need this, or would I be better off spending the money on nutritious food? This article is republished from The Conversation under a Creative Commons license. Read the original article. Rachel Woods does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
Washington Post
6 hours ago
- Washington Post
This charred corn salad adds verve and color to grilled chicken
Like so many of my late-summer meals, this one revolves around fresh sweet corn. The window for it at the market is nowhere near long enough, so I'm determined to take full advantage whenever I can. Carpe corn-um! You probably know that peak-season sweet corn flavor is unmatched, but the starchy vegetable has more nutritional power than you might realize. One cup of kernels has about 5 grams each of fiber and protein, a good amount of vitamin C, folate, potassium and magnesium, and is rich in the antioxidants lutein and zeaxanthin, which promote eye health.
Yahoo
6 hours ago
- Yahoo
Protein-enriched foods are all the rage. Are they OK for kids to consume?
Protein continues to be all the rage in the world of food – everything from popcorn to cookies to pasta are getting added boosts of protein. Research has shown numerous benefits to upping protein intake, including reducing risk of some diseases, providing a wide variety of nutrients that help your body function properly and serving as the basis for your bones, muscles, blood, cartilage, hormones and skin, according to the U.S. Department of Agriculture (USDA). But as adults across the country reexamine their own daily protein allotments, many are also wondering if the same should be done for their children. Should kids be getting in on the protein powder, shake and bar craze, too? And how much protein do they actually need? Pediatric dietitian Lauren Mahesri, RD, explains everything grownups need to know when serving up protein to children. What is the best protein powder? Dietitian shares the 'healthiest' kind. Is protein good for kids? Protein is necessary for everyone, regardless of age, to help their bodies function properly. But children's protein needs are different. The recommended dietary allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about 54 grams for a person who weighs 150 pounds. But diet experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily. Given that most children weigh less than most adults, they don't need to hit the same protein goals as grownups. If a child needs between 0.4 and 0.5 grams of protein per pound of their body weight, that means that a 25-pound toddler might only need 12.5 grams of protein a day, and a 50-pound kid would need around 25 grams. Research tells us that most kids meet the minimum protein recommendations, but Mahesri points out that certain groups of young people are more likely to fall short of those goals: namely those with low appetities, "extreme picky eaters, teenage girls and athletes." Nutrition experts recommend diversifying your child's protein options as much as possible, with a mix of sources. Foods such as meat, poultry, fish, dairy, beans, quinoa and nuts have high protein counts. Adding protein sources into blended smoothies, pasta sauces or dips can also help boost their intake. If your child falls under one of the aforementioned at-risk groups, protein-enriched foods such as protein shakes or protein bars may be a helpful way to supplement what your child doesn't get from regular protein sources. "I recommend making sure there is a protein source at each meal instead of trying to fit it in all at once," Mahesri says. "It's helpful to include both animal and plant sources of protein for kids to get optimal protein balanced with other nutrients like fiber and calcium." More: Building muscle requires a higher protein intake. But eating too much protein isn't safe. Should kids be eating protein-infused foods? When you're in a bind or a doctor says your child really needs to boost their protein intake, it's generally fine for them to have a protein shake or a protein bar, Mahesri says. But there are a couple of asterisks on that statement. For one, protein supplements can sometimes make symptoms worse for kids with digestive issues, she adds: "Excess protein may reduce appetite for fiber-rich foods that support healthy digestion, and some powders contain artificial ingredients that can lead to bloating and gas." In general, you should also keep an eye on how much protein kids are actually getting – many popular protein shakes contain 20 to 30 grams of protein, which may already meet or exceed your child's daily recommended amount. When it comes to children, Mahesri also recommends reading nutrition labels and sticking to "protein products with limited ingredients without additives like caffeine, creatine or artificial sweeteners." "It can also sometimes be a source of convenience for kids who need quick on-the-go sources of protein," Mahesri says. "However, protein products are not a necessity in a child's diet." This article originally appeared on USA TODAY: Should kids be eating protein-infused foods? Here's what experts say.
