Latest news with #UmaNaidoo
USA Today
02-06-2025
- Health
- USA Today
Phosphorus is vital to overall health, but be wary of taking supplements. Here's why.
Phosphorus is vital to overall health, but be wary of taking supplements. Here's why. Show Caption Hide Caption How to add more Vitamin E to your diet and boost your immune system Vitamin E is an essential nutrient that can boost your immune system and keep your skin healthy. Here's how to incorporate more of it into your diet When most of us think about getting enough vitamins and minerals, we usually think of the ones that get the most attention like vitamins A, C and D and minerals like magnesium, calcium, iron and zinc. Sometimes these nutrients get so much recognition that many people also start supplementing them by taking pills, powders and/or liquids. But one of the minerals we don't hear about nearly as often is also one of the most important. Here's why phosphorus is so vital to overall health and how you can increase your intake of it naturally or, when recommended by your doctor, in supplemental form. What is phosphorus? Phosphorus is an essential mineral, which means it's critical for maintaining certain bodily functions but your body can't produce it naturally. Despite not being produced in the body, "phosphorus is a mineral that is incredibly abundant in the body," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food." In fact, research shows that phosphorus is the second most abundant mineral in the body after calcium. The reason for this abundance is that the mineral is quite common in many of the foods we eat every day. "Phosphorus tends to be found in most protein-dense foods like beef, poultry, pork, seafood, eggs, dairy, nuts, seeds and legumes," says Naidoo. Other foods that contain phosphorus include whole grains, bran cereals, pizza, chocolate, bananas, kiwis, prunes, potatoes, avocados and artichokes. Sometimes the mineral is also added to foods as an additive or preservative and will show up on the food's Nutrition Facts Label when that's the case. In short, "we can meet our daily phosphorus needs of 700 milligrams from a variety of food sources," says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. As examples, she notes that one cup of milk contains 226 milligrams of phosphorus, 16 ounces of yogurt has 245 milligrams, three ounces of salmon contain 214 milligrams, three ounces of chicken breast contain 182 milligrams and 1/2 cup of lentils is loaded with 178 milligrams of the mineral. Looking to eat more protein? Consider adding chicken to your diet. Here's why. What does phosphorus do for the body? Is phosphorus good for you? No matter which food sources you're getting the nutrient from, "phosphorus plays a key role in many health functions," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University. For one, "phosphorus keeps the blood pH within a normal range," says Bonci. This is a measure of how acidic or alkaline something is, and maintaining a normal blood pH is important for overall health. "Phosphorus also plays a role in muscle and nerve function," Bonci adds. It does this by aiding muscle contraction and by helping form DNA, RNA and cellular membranes throughout the body. In similar fashion, phosphorus also "works to form adenosine triphosphate (ATP), the key molecule that our cells use for energy," says Young. Most importantly, she says, the mineral works with calcium to build and maintain strong bones and teeth. It does this by the two minerals forming hydroxyapatite, the main structural component of bone and tooth enamel. Heads up: Depleted energy levels affect us all. But here's when they could indicate something serious. Should you take phosphorus as a supplement? Because phosphorus is such a common mineral, most people do not need to take it as a supplement. But there are exceptions. "Supplementation tends to be recommended to those with a generally unhealthy diet, those who do not consume animal products or those who are nutrient-deficient," says Naidoo. Sometimes people with certain medical conditions like diabetic ketoacidosis or those recovering from surgery or burns may also need supplementation. "And individuals with certain genetic disorders or (who are) taking medications that deplete phosphorus may also require supplements," says Young. Excessive amounts of phosphorus may negatively impact calcium levels in the body, "which can be detrimental to bones and the cardiovascular system," says Naidoo. "And people with kidney disease sometimes need (to) watch the amount of phosphorus they consume," adds Young. Because of such factors, Naidoo says that "phosphorus supplementation should only be done under the supervision of a physician."
IOL News
25-04-2025
- Health
- IOL News
The gut-brain connection: How diet influences your mood
What you eat can affect your mood. When we think about what affects our mood, we often blame stress, lack of sleep and even what the weather might be like. Rarely do we look at what we eat and how that could be affecting how we feel. Research has increasingly shown that diet plays an important role in regulating our moods, energy levels, and even mental health conditions like anxiety and depression. So, how does what you eat determine what happens to your brain? The gut-brain connection According to Dr. Lisa Mosconi, a neuroscientist and author of 'Brain Food', your gut and brain are in constant communication. She shares that if your gut health is off, your mood and even your mental clarity can be affected. The science behind the food-mood relationship starts in the gut. The gut is often referred to as the 'second brain' because of the enteric nervous system that governs its function and its role in producing neurotransmitters such as serotonin. In fact, nearly 90% of the body's serotonin is made in the digestive tract. Nutrients that boost mental health Dr. Uma Naidoo, a nutritional psychiatrist and author of 'This Is Your Brain on Food', says that a diet that is high in sugar and processed foods can contribute to anxiety and depression, while a more balanced, whole-foods-based diet can help stabilise and even improve mood. Here's a look at what foods can boost your mood.
USA Today
15-04-2025
- Health
- USA Today
Ginkgo biloba is popular and provides many potential health benefits. What is it?
Ginkgo biloba is popular and provides many potential health benefits. What is it? Show Caption Hide Caption Omega-3 supplements: Do they really work? You can find Omega-3s in fatty fish and plant-based sources like walnuts. Many of today's most popular Western supplements, medicines and practices can trace their roots back to ancient Eastern medicine. These include practices aimed at tapping into a life force known as Qi (pronounced chee), which include acupuncture, massage therapy, tai chi, cupping, sound therapy and yoga. Herbal medicine also has many of its roots in the East, including green tea, ginseng, ginger, goji berries and turmeric. Another of today's most popular herbal remedies and supplements is ginkgo biloba. Here's what ginkgo biloba is, what benefits are associated with it and why it's not recommended to be taken by everyone. What is ginkgo biloba? Ginkgo biloba is a tree that's also known as the maidenhair tree—a botanical species that's grown in China for thousands of years. Because it's the only surviving member of an ancient plant family, maidenhair trees are often referred to as living fossils. Though people throughout China and other East Asian countries sometimes consume ginkgo biloba seeds and leaves or use them in cooking, the form of the tree that most people consume in Western society comes from an extract of the tree's leaves — which is usually just referred to as ginkgo. Ginkgo supplements are available in many forms, including pill, powder and liquid tinctures. "Dried ginkgo leaves can also be used to make tea," explains Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food." Did you read? Green tea is known for its health benefits, but did you know this? What are the benefits of ginkgo biloba? Ginkgo extract and supplement are associated with many studied health benefits, Naidoo explains, such as helping slow the progression of age-related diseases, improving blood flow in those with coronary artery disease and reducing symptoms related to depression. Such benefits are most commonly associated with ginkgo's high concentration of a type of antioxidant known as flavonoids — which are known to neutralize damage related to free radicals. "This is why ginkgo can help protect your heart and blood vessels from oxidative damage," says Josh Redd, a Johns Hopkins-trained doctor of naturopathic medicine and the author of "The Truth About Low Thyroid." This benefit can be especially useful for those with peripheral artery disease and hypertension, "but the improved circulation benefits can also be helpful to other people," he says. Ginkgo also has properties that can help fight inflammation throughout the body, "which is crucial to combat as we age," Redd says. He adds that there is also compelling research showing that ginkgo "has genuine promise for cognitive health," including a 20-year population study demonstrating that consistent ginkgo use may slow cognitive decline over time. Health benefits of ginger: A guide to the plant's powers Is taking ginkgo biloba safe? At the same time, some research on ginkgo is mixed and some of the data that shows promising benefits come from small studies or related to markers tracked in animal cells. Because of this, Naidoo says that larger-scale human studies are needed to more fully understand ginkgo's potential benefits. What's more, ginkgo isn't for everyone. "Ginkgo has the potential to interact with medications like blood thinners, antidepressants and NSAIDS," says Naidoo. "While ginkgo's anticoagulant properties can help improve circulation, if you take blood-thinning medication medications, its blood-thinning effect can be dangerous," echoes Redd. Even in individuals not taking such medications, Naidoo says some people experience side effects when taking high levels of ginkgo or when taking it over extended periods of time. Such side effects can include digestive issues, headache, allergic skin reactions and dizziness. It's also important to note that supplements are not regulated by the U.S. Food and Drug Administration the way food and drugs are. "There are so many garbage supplements on the market, so quality matters tremendously," says Redd. "I recommend you avoid cheap mass-market supplement s... and to instead look for practitioner-brand nutraceuticals that undergo third-party testing for purity and quality." For those concerned with taking ginkgo supplements, echoes Naidoo, "trying the tea variety of ginkgo may be the better way to start adding it to your diet."
Forbes
25-03-2025
- Health
- Forbes
Are Ultra-Processed Foods A Hidden Risk? Here's What You Need To Know
Woman pouring sugar in bowl near breakfast getty In today's fast-paced world, ultra-processed foods have become dietary staples, offering convenience, affordability and a tantalizing taste. But as scientists delve deeper into their effects, an unsettling reality is emerging: UPFs may not just be unhealthy — they could be biologically addictive, contributing to a rise in obesity, metabolic disorders, and even cognitive decline. Recent research, including a New York Times report highlighting the addictive properties of processed foods, suggests that many of these products are engineered to hijack our brain's reward system, making them nearly impossible to resist. Here are the latest findings on how these foods affect our bodies — and the changes we can make to protect our health. UPFs are industrially manufactured foods that undergo multiple levels of processing, stripping away natural nutrients while incorporating additives designed to enhance taste, texture and shelf life. While increasing evidence shows that foods are not the simple sum of their nutrients, it is also known that they often contain artificial ingredients, preservatives, emulsifiers and refined sugars absent in whole, minimally processed foods. Some of the most prominent culprits include: The problem? These products dominate grocery aisles and restaurant menus, often marketed as "healthy" or "natural" despite their significant health risks. A key reason why UPFs are so challenging to resist is their hyper-palatability — a term researchers use to describe foods formulated to maximize pleasure. By perfectly blending fat, sugar and salt, they create a feedback loop that triggers dopamine surges in the brain, much like addictive substances. Dr. Uma Naidoo, a Harvard-trained psychiatrist and expert in nutritional psychiatry, explains: "Advanced technologies in food production allow our food supply to meet the demands of our growing population. But at what cost? Ultra-processed foods can be detrimental to our physical and mental health. Yet they now account for more than half of the calories in the standard American diet." A 2024 analysis by Drexler University and the University of Pennsylvania revealed that chronically high levels of UPF intake with UPF dependence have been "associated with disrupted dopaminergic signaling (increased hedonic drive for UPFs), dysregulated hunger/satiety hormones (increased hunger, reduced satiety), and alterations to the gut microbiome related to obesity risk." This explains why, beyond their overall impact on health, many people find themselves unable to stop eating chips, cookies or fast food, even when full. Ultra-processed foods don't just contribute to weight gain; they actively disrupt metabolic health. A 2022 study in The BMJ found that people who consume the highest amounts of UPFs have a 40% increased risk of developing metabolic syndrome, a condition that heightens the risk for Type 2 diabetes and heart disease. Why does this happen? Our gut microbiome — the diverse community of bacteria in our digestive system — plays a crucial role in immunity, digestion and mental health. Yet, UPFs can wreak havoc on this delicate balance. A 2024 study in Cell Metabolism found that emulsifiers, commonly used in processed foods, contribute to leaky gut syndrome. They allow harmful substances to enter the bloodstream and trigger inflammation. Additionally, artificial sweeteners and preservatives alter the gut's microbial composition, potentially increasing the risk of autoimmune diseases and mood disorders. Emerging research suggests a troubling connection between UPFs and cognitive decline. A recent investigation from Harvard's T.H. Chan School of Public Health related high UPF consumption to a 25% increased risk of dementia. Scientists attribute this to chronic inflammation, blood sugar instability and a lack of brain-supporting nutrients in whole foods. Moreover, multiple studies have associated UPF-heavy diets with increased rates of depression and anxiety. Dr. Chris Palmer, a psychiatrist and author of Brain Energy, highlights the connection between diet and mental well-being. In short, Dr. Palmer's theory suggests that mental disorders are metabolic disorders of the brain. Given how ingrained UPFs are in modern diets, eliminating them may be unrealistic. However, shifting toward whole, nutrient-dense foods can help mitigate their harmful effects. Here's how to take control of your diet: As research continues to uncover the profound impact of ultra-processed foods, the conversation around food regulation, marketing and consumer awareness is heating up. Some countries, like Brazil and France, have already implemented public health campaigns warning against UPFs while leading health organizations advocate for policy changes to limit their prevalence in schools and workplaces. Where knowledge and discipline drive success, naturally, the power lies with the individual. By understanding how UPFs affect our health and making conscious choices to reduce our reliance on them, we can reclaim control over our well-being. The same principles apply to your health. If you suspect ultra-processed foods are affecting your energy, focus, or mood, take these actions today: The science is precise: ultra-processed foods aren't just empty calories. They're engineered for addiction and long-term harm. You're investing in your longevity, mental clarity, and overall success by taking small, strategic steps to minimize them.
USA Today
20-02-2025
- Health
- USA Today
Limes are an important ingredient in more foods than you may realize
Few foods are as taken for granted as much as limes. Ranked in one survey behind more than a dozen other fruits like strawberries, bananas, watermelon, and grapes, many people only appreciate a lime wedge on a Diet Coke or squeezed over fish. Others only think of the fruit as an ingredient in margaritas or key lime pie. Even lime-flavored Skittles got the boot as the longstanding candy flavor was switched out with green apple for nearly a decade. Despite their sometimes-indifferent reception, limes are commonly included in a host of popular dishes and desserts that people don't think of such as honey chicken, baja bowls, creamed corn, smoothies, Thai curries, fajitas, bundt cake, sorbets, cookies, dressings, marinades, guacamole and pineapple salsa. They are included in such a wide range of recipes because limes have the benefit of being "a highly versatile ingredient that works in both sweet and savory dishes from all over the world," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. "They bring a refreshing zing to foods and drinks while also offering great health benefits." What are limes? Limes are a citrus fruit belonging to the Rutaceae family of flowering plants. Other popular fruits in the family include oranges, grapefruit, kumquats, lemons and tangerines. Need a break? Play the USA TODAY Daily Crossword Puzzle. They are round and green ("lime" is also its own officially-recognized color), and are known for having a mildly sour, acidic taste with a slight hint of sweetness. There are more than 20 types of limes with Persian limes (also known as Tahiti limes), Mexican limes (also known as key limes), finger limes (also known as caviar limes) and Makrut limes being among the most popular. China is by far the world's highest lime-producing country, using or exporting some 310 million metric tons annually. India comes in second at 16 million metric tons, and Russia, Brazil and Mexico produce even less but are still major players. While states like Arizona, California and Florida produce millions of limes from within the country, most of the limes sold in the U.S. are imported from Mexico, Peru and Colombia. Hmm:Is orange juice good for you? Why one woman's 'fruitarianism' diet is causing controversy. Are limes good for you? No matter where your limes come from, the fruit contains a host of important nutrients. These include protein, calcium, iron, magnesium, phosphorus, sodium, zinc, vitamin C, folate, niacin and vitamin A, per the U.S. Department of Agriculture. Despite their small size, a single lime also contains nearly two grams of dietary fiber. This high amount of fiber that's found in the pulp of the fruit "balances the microbiome and supports brain health," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food." And the potassium in limes "is great for regulating blood sugar and supporting hydration," she adds. Along with improving your immune system and promoting collagen production, the vitamin C found in citrus fruits like limes "helps improve the absorption of plant-based (non-heme) iron," says Messer. This is why, she explains, patients with anemia or people following a vegan diet "are often encouraged to pair iron-rich foods with vitamin C-rich foods to improve iron absorption." Limes are also a good source of antioxidants and phytochemicals that are anti-inflammatory, causing the fruit to be "good for heart health and for having anti-cancer properties," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim," and an adjunct professor of nutrition at New York University. "And a surprising benefit is that lime zest contains essential oils that may help improve your mood," she adds. Noted:Folate is crucial for prenatal care. But it could also prolong your life. Can you eat limes every day? Despite so many benefits, some people should consider limiting how many limes they eat. "Because they are an acidic food, eating too many limes can cause gastrointestinal discomfort, especially for those with acid reflux or GERD," says Naidoo. Ditto for people dealing with ulcers or mouth sores as "limes can flare and exacerbate associated discomfort," cautions Messer. What's more, "lime wedges in restaurants can harbor bacteria if left out for too long," adds Young, "which is why you should always opt to eat freshly-cut limes in clean environments." As long as such considerations are kept in mind, however, Messer says that "limes are a great fruit to enjoy in your diet when you can."
