Hobbits love to eat, but their diet isn’t exactly a model of health. In The Hobbit, when an uninvited party arrives at Bilbo Baggins’ door, the guests demand the following from their host: pastries, cheese, meat pies, cakes, alcohol, eggs, and cold cuts.

I bring this up because the word “Mediterranean” literally comes from the Latin for “Middle of the Earth.” But unlike J.R.R. Tolkien’s Middle Earth, Mediterranean cuisine in our world is largely plant-based and extremely healthy.

In fact, health experts consider it one of the healthiest eating patterns on the planet. And there’s growing interest in the Mediterranean diet for its ability to prevent and manage a number of chronic diseases.

So, in this article, we’ll explore the Mediterranean diet, delve into key plant-based ingredients, and provide practical tips for cooking and enjoying vibrant, vegan Mediterranean recipes in your kitchen.

What Is the Mediterranean Diet?

There’s no single way to define what the Mediterranean diet is. Instead, it’s helpful to think of it in more general terms, as a way of eating inspired by the traditional dietary patterns of states, countries, and regions bordering the Mediterranean Sea, such as:

• Italy
• Greece
• Spain
• Turkey
• The South of France
• Malta
• Croatia
• Albania
• Turkey
• Cyprus
• Israel
• Lebanon
• Syria
• Palestine
• Morocco
• Algeria
• Tunisia
• Libya
• Egypt

Now that’s a food court that I wouldn’t mind visiting!

To testify to the health-promoting benefits of the diet, two of the world’s five “blue zones” (areas with the greatest life expectancies and the highest percentage of centenarians) can be found in the Mediterranean: Icaria, Greece, and Nuoro Province, Sardinia, Italy.

While some popular interpretations of Mediterranean eating emphasize foods like olive oil, red wine, and fish, at its core, the Mediterranean diet emphasizes whole, minimally processed plant-based foods. In this respect, it’s similar to other plant-based diets, including their health benefits.

It’s not just the food, though, responsible for the remarkable vigor and long lives of so many people eating this way. The blue zones are also characterized by lots of outdoor physical activity, emphasis on community and family, and time to unwind. That’s why proponents of the diet also encourage people to upgrade their lifestyles to include more social time, movement, and time in nature.

Why Is the Mediterranean Diet So Highly Regarded?

I repeat: the Mediterranean diet is a predominantly plant-based way of eating. This alone can explain its power to keep you healthy and even slow or reverse some diseases. And because it’s not necessarily a 100% plant-based or vegan diet, it’s become more mainstream.

For example, the magazine U.S. News & World Report has consistently ranked the Mediterranean diet as one of the best diets overall for healthfulness, weight loss, and long-term adaptability.

Part of its appeal stems from the rich traditions that inspire it. UNESCO has added it to the Representative List of the Intangible Cultural Heritage of Humanity.

And that’s not just marketing hype. There are also quite a few studies that support its health benefits. A 2019 literature review identified the Mediterranean diet as a powerfully heart-healthy way of eating. And a 2021 meta-analysis found that the diet was associated with a lower risk of several common and deadly cancers, including breast, colorectal, head and neck, respiratory, gastric, bladder, and liver cancers.

A huge study published in 2024 also monitored dietary choices and health outcomes for over 25,000 women for an average of 25 years. The researchers found that women who followed a Mediterranean diet had a one-fifth lower risk of dying than women who ate a standard industrialized diet higher in processed and animal-based foods.

Many benefits of this way of eating have been attributed to adherents’ greater intake of vegetables, legumes, and nuts.

Key Ingredients for Plant-Based Mediterranean Recipes

The only diet healthier than a Mediterranean diet might be a whole-food, plant-based Mediterranean diet. Let’s look at some of the main ingredients of such a diet.

Whole Grains

Whole grains, such as oats, rice, barley, quinoa, and others, are associated with a host of positive health outcomes.

The headline of a very long 2021 scientific review article trumpets their benefits: “Whole-Grain Intake in the Mediterranean Diet… Can Help to Reduce Mortality from Cardiovascular Disease, Slow Down the Progression of Aging, and to Improve Lifespan.”

For more information on whole grains, check out our full article, Cooking With Whole Grains: How to Soak, Cook, & Store Grains.

Fruit

The Mediterranean climates and soils are very fruit-friendly, so you’ll find people eating lots of avocados, citrus, berries, grapes, dates, and orange-colored fruits like peaches, apricots, nectarines, and cantaloupes.

Studies have shown that eating fruit can reduce the risk of dying from any cause, as well as lower the chances of experiencing coronary heart disease, stroke, type 2 diabetes, high blood pressure, colorectal cancer, and obesity.

Vegetables

Veggies are the heart of most healthy plant-based diets, and the Mediterranean diet is no exception. Followers regularly eat leafy greens, tomatoes, eggplant, radishes, onions, garlic, cucumber, and many other vegetables.

Studies have shown that eating lots of fruits and vegetables is one of the best ways to protect yourself from premature death.

Legumes

One of the most striking features of every blue zone diet is the centrality of beans and other legumes. The Mediterranean diet features kidney beans, white beans, black beans, chickpeas, lentils, peas, and many other pulses.

Like vegetables, legumes are another food group associated with a lower risk of death.

Pulses and beans are packed with flavanols, a polyphenol that can help improve blood vessel function, reduce cholesterol and blood pressure, and keep your energy levels in check.

Here’s our full article on beans, including their health benefits and some ways to include them in your cooking.

Herbs and Spices

The Mediterranean diet gets much of its flavor — and a good deal of its health benefits — from its liberal use of signature herbs and spices. Here’s a place where we really have to talk about Mediterranean diets in the plural.

Italian food tends to use leafy herbs such as basil, oregano, parsley, sage, marjoram, and bay leaves for flavor; Greek dishes include more dill, mint, and fennel; Spanish cuisine gets accented by saffron and paprika; and North African food often features spicier chilis, cumin, cardamom, coriander, caraway seeds, and cinnamon.

Learn more about how to use herbs and spices for taste and health.

Nuts

Nuts are another key element in most healthy Mediterranean diets. Many dishes include almonds, hazelnuts, Brazil nuts, walnuts, pistachios, and others.

Not only are nuts delicious sources of healthy fats but they have also been shown to improve several metabolic biomarkers related to heart health and blood sugar regulation.

Want to go nuts about nuts? Our comprehensive article on the health benefits of walnuts, one of the best-studied nuts, is a good place to start.

Olive Oil

 One way Mediterranean diets differ from strictly whole-food, plant-based diets is in their use of refined plant oils, especially extra virgin olive oil.

Studies have shown that olive oil can confer some health benefits, such as cardiovascular disease prevention and protection against obesity, type 2 diabetes, and some types of cancer.

It depends on context, however. Replacing less healthy fats with olives or olive oil could be beneficial.

But, due to the extremely high caloric density of refined oils, olive oil could be problematic if you’re trying to lose weight or are already dealing with cardiovascular disease. In those cases, a lower-fat diet may be advisable.

Animal Products (and Their Analogues)

Traditional Mediterranean diets may also include animal products such as dairy, seafood, and some lean meats, but in far fewer amounts than the standard industrialized diet. When meat is included, it’s often used as a side dish or flavoring to a main dish of whole grains and vegetables, or in equal amounts.

You can enjoy a fully vegan Mediterranean diet without including animal products or by using plant-based analogues as transition foods, making it even healthier for you and more sustainable for the planet.

Tips for Cooking and Enjoying Healthy Mediterranean Recipes

So, now that we’re clear on the ingredients, let’s talk about how to cook Mediterranean food in your kitchen.

You need high-quality ingredients to start. Look for fresh fruits and vegetables that are in season to maximize flavor and nutritional value.

Eat the rainbow, incorporating a variety of colors and types to ensure a broad spectrum of nutrients.

You’ll also want to prioritize whole foods over processed ones. Start with whole grains such as quinoa, farro, and bulgur as a base for your dishes, as they provide lots of fiber and essential nutrients. Then, include the ingredients mentioned in the previous section to round out the nutritional potential of your meals.

Instead of relying on salt, oil, and sugar, use herbs and spices to add depth and complexity to your dishes.

Creating flavorful dressings and sauces using ingredients like lemon juice, vinegar, tahini, and fresh herbs can add more zing and flavor.

To minimize your consumption of bottled oils, use water or broth for stovetop cooking. Also, you can replace unhealthy saturated fats with healthier unsaturated ones.

Last but definitely not least, remember that the Mediterranean diet is a way of living, not just eating. The social aspects of life in the Blue Zones may add as many years of healthy life as the food itself.

So whenever possible, take time to enjoy meals with loved ones. This can make eating more enjoyable and promote a balanced, healthy relationship with food.

Vegan Mediterranean Recipes

Grab your passport and explore Mediterranean cuisine’s vibrant, colorful, and flavorful essence with these seven plant-based recipes!

Each dish captures the diverse ingredients and bold flavors that make Mediterranean food a favorite around the world.

From creamy breakfast toast and refreshing salads to hearty mains and indulgent desserts, these recipes bring the best of the Mediterranean to your kitchen and are completely plant-based.

Savor the sunny flavors of olives, fresh herbs, juicy tomatoes, and more, all in delicious dishes that are as wholesome as they are satisfying!

1. Mediterranean Breakfast Toast

This Mediterranean Breakfast Toast combines all your favorite Mediterranean flavors in a hummus toast that stands out from the rest! Creamy hummus, crunchy veggies, and tangy vegan feta add a unique touch. Perfect for a light breakfast or lunch, it’s a deliciously healthy way to start your day!

2. Greek Quinoa Salad

Enjoy the fresh, vibrant flavors of the Mediterranean with this Greek Quinoa Salad! Filled with organic quinoa, juicy tomatoes, crisp cucumbers, red bell pepper, and tangy Kalamata olives, this salad is both refreshing and satisfying. The zesty tahini dressing, with red wine vinegar, lemon juice, and a touch of maple syrup, is the perfect blend of flavors. Finished with fresh parsley and oregano, this salad is a tasty and wholesome way to savor a Greek recipe.

3. Ash Reshteh (Persian Noodle Soup With Rice and Beans)

Ash Reshteh is a beloved Persian noodle soup from Iran, rich with beans, herbs, and noodles central to Mediterranean and Middle Eastern cuisine. Traditionally enjoyed during Persian New Year and festive occasions, this hearty soup features reshteh noodles and a blend of greens and legumes like spinach, lentils, and chickpeas.

Flavored with aromatic spices, it’s typically served with kashk (a type of whey) for a tangy kick, but this version uses plant-based yogurt instead.

Ash Reshteh’s intricate flavors and textures make it a cherished dish beyond Iran, celebrated in Mediterranean and Persian cuisine.

4. Spanish Paella Burger With Spinach and Chickpeas

Bring the flavors of Spain to your table with these Spanish Paella Burgers With Chickpeas and Spinach!

Inspired by the traditional Valencian dish, these veggie burgers capture the essence of Mediterranean cuisine with short-grain brown rice, chickpeas, and spinach. Infused with the warm, aromatic spices of saffron and paprika, these burgers offer a delicious, plant-based twist on classic paella.

Whether for a casual meal or a themed dinner, these Paella Burgers bring the vibrant spirit of Spanish cuisine to your plate.

5. Moroccan Lentils and Tomatoes

Explore the vibrant plant-based cuisine of North African Mediterranean cuisine with this Moroccan Lentils and Tomatoes dish.

This recipe combines warm spices like cumin, coriander, and mustard seeds with the sweetness of organic crushed tomatoes and raisins. Lentils and kale add a hearty, nourishing base, making this dish as versatile as it is flavorful.

Whether served as a main course or a side, this plant-based recipe showcases the diverse and delicious fusion of Mediterranean and North African flavors.

6. Broccolini Gremolata

Gremolata is a traditional Italian condiment made from finely minced parsley, garlic, and lemon zest. It is known for adding a bright, fresh burst of flavor to any dish. This vibrant, nutrient-packed mix perfectly complements Mediterranean cuisine, making it an ideal topping for organic grilled tempeh or tofu, roasted vegetables, or crusty whole-grain bread.

Our Broccolini Gremolata brings this classic Italian garnish together with tender organic broccolini, elevated by extra virgin olive oil, salt, black pepper, and a hint of crushed red pepper flakes. This simple yet flavorful dish captures the essence of Mediterranean cooking, adding a fresh, herby twist to your meals.

7. Chocolate Pistachio Semifreddo

Chocolate Pistachio Semifreddo is a decadent dessert rooted in the rich culinary traditions of the Mediterranean.

Hailing from Italy, semifreddo, meaning “half-frozen,” offers a velvety, mousse-like texture that melts on your tongue. This plant-based version marries the nutty flavors of almonds and pistachios with the natural sweetness of dates and the fragrant warmth of vanilla. Including vegan dark chocolate chips adds a layer of healthful indulgence, perfectly complementing the Mediterranean-inspired ingredients.

Perfect for any occasion, this Italian semifreddo recipe is a delightful nod to the simple yet luxurious desserts of the Mediterranean.

Enjoy Mediterranean-Inspired Eating

Rooted in the traditional cultures of countries bordering the Mediterranean Sea, the Mediterranean diet emphasizes whole, plant-based foods that are rich in nutrients and flavor. From vibrant vegetables and hearty legumes to aromatic herbs and whole grains, these Mediterranean recipes provide a diverse and satisfying array of meal options that support a healthy lifestyle.

Remember that this diet is more than just a way of eating — it’s a lifestyle that encourages communal meals, mindful eating, and a balanced approach to nutrition.

Tell us in the comments:

• What plant-based dishes do you currently make that are inspired by the Mediterranean diet?

Featured Image: iStock.com/simonapilolla

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The post How to Create Vegan Mediterranean Recipes for Well-Being and Longevity appeared first on Food Revolution Network.

But what are saunas, and why might you want to consider giving them a try? Find out what you need to know about this ancient practice and its modern incarnations. Discover the health benefits of saunas and any disadvantages to consider before getting your sweat on.

What Is a Sauna?

Saunas are small rooms where the air around you is heated up. In the case of infrared saunas, your body is also heated up from the inside out.

The temperature in a sauna ranges between 120–195 F (49–90 C), with electric saunas on the higher end of the spectrum and infrared saunas typically on the lower end.

If you’re curious about what a sauna looks like, it often has unpainted wood interiors and temperature controls for its users. Think of a cottage in the woods. Add a heating source and some seats or benches, and you’ve got the visual.

What Is a Sauna Used for?

The purpose of a sauna is to use heat or light (if you’re using an infrared sauna) to warm up your body and induce sweating. There are a wide range of reasons why so many people find this function appealing, from health reasons to cosmetic reasons to relaxation and just enjoying the sensation.

Saunas can be used in a number of ways. Some people say the best time for a sauna is after working out, while others prefer to use saunas as a relaxing experience reserved for a vacation or spa experience. Others may use them for health reasons under the supervision of a doctor.

Types of Saunas

The main types of saunas differ primarily based on how they heat your body and how the air feels to the person using it.

It’s worth mentioning that they also vary in terms of prep time and recommended session duration. Not all saunas are created equal, and there are some tradeoffs to consider when choosing the type of sauna that’s right for you.

Wood-Burning Saunas

These are the oldest, most authentic forms of dry sauna and require no electricity. They are also known as “savusauna” and are a Finnish type of sauna.

Wood-burning saunas use an open fire to heat a pile of rocks, which must withstand high temperatures without cracking or becoming damaged. Rocks like peridotite, basalt, and hornblende are often used, which are unweathered, quarried rocks that can stand the pressure from the heat.

As you can imagine, the design of wood-burning saunas requires a longer time to heat up. Nowadays, there are versions that use a stove or kiuas (in Finnish) instead of rocks.

My favorite part of the wood-burning sauna is its smell, which is reminiscent of a relaxing campfire in the woods.

Electrically Heated Saunas

Another option is an electrically heated sauna. These use an electric stove or other similar heat source, like propane or natural gas. Because of their heating design, electrically heated saunas are clean, quick to heat, and convenient.

The maximum temperature of an electric sauna is 194 F (90 C). These usually have safety features that won’t allow the sauna to run for more than one hour without resetting it. The downside is that using the electricity for this type of dry sauna will affect your utility bill as it requires energy to run.

Infrared Saunas

In an infrared sauna, your body temperature rises from the air heating up around you (like in a traditional sauna) and the infrared wavelengths that heat your body from within. Infrared saunas use infrared lamps, which deliver some of the most beneficial wavelengths of the sun’s natural healing rays.

Most infrared saunas operate between 120–140 F (49–60 C), which is much lower than traditional saunas.

Many people prefer to raise their body temperature and induce sweat at these lower temperatures as this offers a more effortless, relaxing, therapeutic experience than traditional saunas. Rather than endure the sauna, you enjoy it.

That said, others prefer a more intense sauna experience and a more immediate sweat. For that reason, some models of infrared saunas can reach temperatures as high as 165 F (74 C).

The technology of infrared saunas allows the heat to penetrate deeper and more directly into your skin than simply warm air, heating your body from within. As a result, you may experience an easier, more pleasant, productive, and detoxifying sweat using infrared saunas.

Steam Rooms

Steam rooms are common in Eastern European and Turkish traditions. And they feature a moist heat, often operating at around 110–120 F (43–48 C). The main source of heat is steam. So, to make these any hotter, you have to add more steam to them (or turn up the temperature of the steam). However, it’s important to practice caution when heating a steam room, as it can quickly reach dangerous, scalding temperatures.

Compared to some dry heat saunas, steam rooms often feel hotter on your skin because moisture-rich air prevents sweat from evaporating and cooling down your body.

History of Saunas

How did saunas come to be? Historians theorize they may have originated in Africa to rid people of infectious diseases by sweating them out over a fire.

Roman and Greek bathhouses led to the spas and spa-like saunas of today. Originally intended to purify and detoxify the body, ancient saunas evolved into social meeting places for many important community and political decisions.

The Turkish Hammam was a communal, gender-specific bathhouse built inside intricately designed buildings. It was important for social and spiritual gatherings and became an integral part of socialization for both men and women. Hammams were much like today’s spas, offering hair removal, massages, and beauty treatments.

Native American and First Nations sweat lodges vary between regions in their languages, music, and rituals, but they share the foundation of being a place to sweat, pray, and connect spiritually. Sweat lodges are dome-shaped, built on a frame of lashed saplings, and held together with clay, grass, and rocks. They retain heat thanks to piled-on blankets or animal skins.

Traditional sweat lodges are also completely dark. They’re big enough to fit 10–15 people inside, including a community elder who serves as “water pourer” — the ritual position that leads the group in their ceremony.

The modern Western sauna — that cottage design I mentioned earlier — and the word sauna originated in Finland. The Finns have used saunas for centuries for relaxation, health, and communal bonding. Given their long Scandinavian winters, it makes sense that they have such an affinity for spending time in intense heat. Some Finnish women even gave birth in saunas!

9 Powerful Sauna Benefits

Besides making you feel relaxed and rejuvenated, there are many other potential sauna benefits that modern science is beginning to discover.

1. Saunas and Detoxification

It appears that sweating does more than help cool your core body temperature. Research indicates that sweating promotes natural detoxification. A 2016 study published in BioMed Research International found that inducing sweating may help the body eliminate organochlorinated pesticides (OCPs), which we’re regularly exposed to via food, water, and air as a part of living in this world. This is good because OCPs have been demonstrated to negatively impact metabolic functions and likely promote disease processes.

A 2012 study published in the Journal of Environmental and Public Health also saw induced sweating as a way to help the body rid itself of bisphenol A (BPA), a known endocrine disruptor. In both of these studies, the toxins were more highly detected in sweat than in other bodily fluids like urine and blood.

This makes intuitive sense to me. If you’ve ever eaten a hot pepper and found sweat pouring down your temples, you know that your body is well equipped to sweat out some chemicals it would prefer to be without.

Infrared saunas might be optimal for those looking for the deepest, most detoxifying sweat. Unlike traditional saunas that only heat the surface of your skin, infrared saunas penetrate deep into your tissue, heating your core and expelling toxins that would otherwise be out of reach. Sunlighten saunas, for example, are clinically proven to raise core body temperature by three degrees based on third-party testing.

2. Saunas and Cancer

A 2002 study published in the Annals of Oncology suggested that hyperthermia — or raising body temperature above normal — should be further researched for its ability to shrink tumors and promote cancer cell death.

Temperatures between 104–111 F (40–44 C), sometimes found in saunas, induce heat stress in cells and appear to be especially impactful against cancerous tumors, enhancing the success of radiotherapy and certain chemo drugs. In reviewing studies, the researchers found that hyperthermia alone raised complete overall response rates among cancer patients by 13%.

While I’m pleasantly surprised by the cancer finding, it also makes sense that mimicking our body’s natural defense against pathogens — fever — would help us defend against tumors.

A little-known but potentially powerful way to reduce your cancer risk is to use infrared saunas. Some researchers now estimate that 20% of cancers are linked to chronic inflammation. Some saunas have been found to increase core body temperature, dilate blood vessels, and promote better circulation. This increased blood flow facilitates the delivery of oxygen and nutrients to inflamed tissues, aiding in both immediate relief and long-term prevention.

3. Saunas and Heart Health

Exposure to high temperatures and induced sweating appears to benefit the heart. A 2015 Finnish study published in JAMA Internal Medicine analyzed a population study among 2,315 middle-aged adults examined at baseline between 1984 and 1989, investigating the association between frequency and duration of sauna use and heart disease.

With the data collected from a 21-year follow-up, researchers concluded that increased frequency of sauna use was associated with a lower risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality. However, more research was needed to determine why that was the case. Still, the data showed that regular sauna use was associated with nearly a 50% reduction in heart-related deaths! It seems like sweating is sweet for your ticker!

Other studies indicate that saunas may benefit heart health by improving vascular endothelial function — or opening up arteries among those at risk for plaque blockages — and lowering high blood pressure, a risk factor for heart disease.

Infrared sauna sessions, in particular, may improve cardiovascular health by acting as a “passive cardio” workout. They can increase your heart rate, blood flow, and oxygenation. It’s been found that blood flow during infrared sauna use may rise from a normal rate of 5–7 quarts/minute to up to 13 quarts/minute. Sunlighten’s infrared saunas, in particular, have been shown to temporarily lower blood pressure.

Infrared saunas might also reduce the risk of hospitalization for people with cardiovascular disease. Waon therapy is a form of infrared sauna treatment widely used in Japan. In it, users spend 15 minutes in an infrared sauna, followed by 30 minutes resting under a blanket.

In 2009, researchers studied 129 people who had serious heart problems. The participants were divided into two groups, with half receiving regular treatments of Waon therapy and the other half not. Over the next five years, the infrared-treated Waon therapy group was less than half as likely to have been hospitalized compared to the control group.

4. Saunas and Inflammation

A 2018 study published in the European Journal of Epidemiology evaluated the effects of saunas on the blood inflammation marker, C-reactive protein (CRP), among 2,084 men (42–60 years) without acute or chronic inflammation. When potential confounding factors were addressed — like BMI, smoking status, age, alcohol use, and exercise habits — the researchers found a significant inverse association between how often the men used a sauna and their CRP levels.

Saunaing may also help alleviate pain through its relaxation effects on the body. A 2011 study among 44 women with fibromyalgia syndrome (FMS) — a chronic condition characterized by pain and tenderness — found that sauna therapy and underwater exercise improved their reported quality of life, pain, and FMS symptoms. The patients underwent sauna therapy once per day for three days a week and completed underwater exercises two days per week for 12 weeks.

As I mentioned above regarding saunas’ potential application for cancer prevention, infrared saunas might have particular benefits for treating inflammation. Not only do they promote better circulation, but they can also activate Langerhans cells independent of heat exposure.

Langerhans cells are tissue-resistant macrophages located across the epidermis. In the event of an infection, these cells can migrate to draining lymph nodes, speeding up the inflammation process and helping the body recover more quickly.

Additionally, when you combine infrared light with red light in a sauna, you get photobiomodulation (PBM). PBM can reduce inflammation by altering potentially damaged macrophages, which optimizes your cells’ calcium intake and usage. It also energizes your mitochondria, which your body needs for cell repair.

5. Saunas and Longevity

Sauna use can benefit heart health and lower inflammation, which may also lead to increased longevity. Not only do saunas help lower the risk of heart disease, but they also appear to reduce the risk of all-cause mortality.

Some hypothesize that the heat activation of the “longevity gene,” FOXO3, can be attributed to this effect of sauna usage. FOXO3 and its variants have been linked to a lower risk for age-related diseases, fewer bone fractures, and a lower prevalence of heart disease and cancer.

6. Saunas and Brain Health

In a 2017 study published in the journal Age and Ageing, researchers looked at repeated heat exposure from saunas and the effects on memory disease risk. Researchers analyzed the data from the 21-year follow-up of the Kuopio Ischaemic Heart Disease population-based prospective cohort study of 2,315 healthy middle-aged men.

They found that moderate to high frequency of sauna use was associated with lower dementia and Alzheimer’s disease risk. Men who used a sauna four to seven times per week experienced a lower risk for memory disease than men who used it one to three times per week.

7. Saunas and Diabetes

A 2010 study analyzed the impact of repeated thermal therapy, such as sauna baths, on the reported quality of life among people with type 2 diabetes. Participants underwent a far-infrared sauna bath three times per week, for 20-minute sessions, over three months. At the end, they completed a questionnaire regarding their health and quality of life. Participants reported feeling that their physical health, general health, and social functioning improved and that levels of stress and fatigue decreased.

Other studies have found sauna benefits, such as improved vascular endothelial function, improved circulation, prevention of blood clots, and lowering of high blood pressure, which are all risk factors for type 2 diabetes.

8. Saunas and Working Out

Enjoying a sauna bath after a hard workout may help your body recover faster and perform better. A 2007 study published in the Journal of Science and Medicine in Sport followed six male distance runners who completed three weeks of post-exercise sauna bathing and three weeks of control training, with a three-week washout period between. During the sauna bathing period, the men took a humid 90 F (32 C) sauna bath for 30–35 minutes, approximately 13–15 times during the three weeks.

An exercise performance test involving a 15-minute treadmill run showed how their running endurance was affected. Plasma, red blood cells, and total blood volumes were measured. Compared to the control, sauna use increased run time to exhaustion by 32%. For a distance runner, that’s a huge improvement.

Blood volume measurements also increased after the sauna. The researchers concluded that sauna use could improve running endurance, likely due to its ability to increase blood volume.

9. Saunas and Healthy Weight Loss

Using a sauna may help promote healthy weight loss through the natural process of sweating and the triggering of other physiological changes that boost body fat reduction.

In a Binghamton University study, participants were exposed to a 110 F (43 C) infrared sauna for 45 minutes per day, three times per week, for 16 weeks. The effects on body temperature and long-term body weight changes were measured. Participants were responsible for their compliance with the exposure and ranged from completing 12 sessions to 45 sessions. Those who used the sauna the most lost more body fat, up to a 4% reduction over four months.

Here’s a remarkable finding from that study: People who went to the sauna later in the day lost significantly more body fat than those who went in the morning. The researchers concluded that raising core body temperature causes human growth hormone production and blood sugar levels to rise, leading to a greater loss of body fat. So, if you want to try sweating to lose weight, don’t schedule it first thing in the morning.

10. Are Saunas Good for Your Skin?

Infrared saunas may have the added beauty benefit of making your skin look and feel better. Research indicates that infrared radiation may reduce wrinkles and improve the texture of photo-aged skin (skin aged by sunlight or tanning beds) by increasing collagen and elastin in a safe and non-invasive way. Regular sauna usage can also benefit the skin’s moisture and possibly reduce the incidence of acne.

However, saunas could exacerbate some skin issues. Rosacea, eczema, and psoriasis have had mixed results with sauna use. If you have one of these conditions, consult a doctor before use. If you decide to use a sauna, try limiting your sauna time to 15 minutes and see how your skin reacts.

Health Risks and Precautions When Using a Sauna

Despite all the health benefits of saunas, using one does require some precautions to minimize potential safety risks.

Saunas and Alcohol Don’t Mix

Using a sauna after drinking alcohol is not recommended. Alcohol raises your risk of hypotension — or low blood pressure — which can become very dangerous. Drinking while using a sauna can also cause arrhythmia or irregular heartbeat and even lead to sudden death.

Use Caution With Health Conditions

People with pre-existing health conditions should practice extra caution when using a sauna. Anyone who has a cardiovascular problem or who is pregnant should seek medical advice beforehand. Even if you’re generally healthy but feeling sick, you might want to wait to step into the sauna until you feel better.

Risk of Airborne Infection

Saunas have minimal circulation by nature since they’re meant to contain heat or steam and not allow it to escape. If you spend a prolonged period in an enclosed public sauna (or any enclosed indoor space), you may risk exposure to bacteria or viruses. However, there is some good news regarding viral spread in a sauna. Viruses don’t survive well in hot and humid conditions, especially with 40–70% relative humidity. Evidence suggests that the SARS-CoV-2 virus can become inactivated at high temperatures, such as in saunas.

Of course, use your best judgment to determine your comfort level in using a public sauna — or you may want to consider a personal sauna instead.

Dehydration

Spending time in a sauna makes you sweat, which causes water loss from the body. This can lead to dehydration if you’re not careful about hydrating yourself before and after. People with health conditions like kidney disease may be at a higher risk of dehydration from using a sauna. A good practice is to drink a glass of water before entering the sauna. You can also bring water into the sauna with you.

Side Effects of Using a Sauna

Even the average healthy person may experience some adverse effects from using a sauna. High heat temperatures can lead to dizziness, nausea, and even fainting for people especially sensitive to them. How long should you sit in a sauna? If you’re concerned about heat sensitivity, you can usually choose a lower heat and a shorter length of time to start.

Sauna Tips: What to Do After Sauna

After you get out of the sauna, it’s important to rehydrate your body after all of the water you lose through sweating.

Best Post-Sauna Beverages for Rehydration

Some of the most refreshing and hydrating beverages to enjoy after your sauna include:

• Water
• Coconut water
• Sparkling water
• Fruit-infused water or mocktails
• Herbal iced teas
• Natural electrolyte solutions
• Smoothies

While pure water is the most hydrating for your body, it won’t replenish as many electrolytes as some of these other beverages will.

What about electrolyte-replacement sports drinks? While these contain more electrolytes than plain water, they also tend to be high in added sugar, artificial colorings and flavorings, and other unnecessary ingredients. And you don’t need to buy a premade electrolyte drink to meet your needs. You can make them yourself at home.

Post-Sauna Hydration Recipes

Sweating may help you detox, but the body doesn’t necessarily select the toxins while leaving important electrolytes behind. Along with the unwanted chemicals, you may also lose important vitamins and minerals. Therefore, replenishment through nutrient-dense, hydrating foods and beverages is important. Below, you’ll find a Mexican Watermelon Salad that you can enjoy immediately after saunaing. If drinking your nutrition sounds more appealing after a sweat session, try the Lemon Drop Smoothie. Or, hydrate and replenish while you’re in the sauna by sipping on FRN’s DIY Electrolyte Drink.

1. Mexican Watermelon Salad

The water content of this salad is over 90%, meaning you’re sure to stay hydrated while also enjoying the sweet taste of the watermelon combined with the naturally salty cucumber. Speaking of natural salt, this salad has the minerals you need to replenish what’s lost after sweating — sodium, potassium, vitamin C, and magnesium.

2. Lemon Drop Smoothie

When you sweat, you lose important minerals like sodium, potassium, calcium, and magnesium, and vitamin C. Replenishing these losses with water during or immediately after sweating is key to preventing dehydration, but minerals are equally essential. The Lemon Drop Smoothie is packed with potassium and magnesium from the banana and vitamin C from the lemon. It most likely will have calcium from the plant-based milk (since most nut- and seed-based milk products are fortified with calcium and other minerals). What’s more, you’ll get an additional nutritional boost from anti-inflammatory turmeric!

3. FRN’s DIY Electrolyte Drink

There is no need to waste your hard-earned money or extra packaging when you can easily replace your electrolytes and rehydrate with produce from your refrigerator. Simply squeeze some fresh oranges and lemons, add a little water, salt, and pomegranate juice, and mix! Oranges, lemons, and pomegranate juice all offer vitamins and minerals lost from sweat loss.

Enjoy the Benefits of Saunas

Saunas have been around for a long time and offer many health benefits beyond just helping you relax. Enjoying a sauna regularly may help improve your heart health and circulation, remove toxins from your body, reduce pain and inflammation, improve your skin and endurance, and even prolong your lifespan. Apart from purchasing your own sauna for use at home, you may also be able to find saunas at spas, gyms, and health clubs. Something so simple that can calm the mind and body while also improving your well-being? It seems that most of us could benefit from taking the time to enjoy a sauna.

Tell us in the comments:

• Have you ever used a sauna? How did it make you feel?
• What’s your favorite type of sauna?

Feature image: iStock.com/qwerty01

Read Next:

• Quench Your Thirst: The Science and Benefits of Proper Hydration
• 7 Natural Beauty Tips from Food Revolution Summit Speakers — for Radiance from the Inside Out

The post Get Your Sweat On! 9 Sauna Benefits You Need To Know appeared first on Food Revolution Network.

We live on a planet where people still die of starvation, and yet we continue to waste so much food. It’s a problem for sustenance and the environment.

You may not be aware of it, but a huge amount of that waste comes from the grocery stores and supermarkets we shop at every week. Part of it is just a category problem: Americans are used to seeing a wide and alluring variety of foods on shelves, and a lot of it, especially for produce and meats.

So what do the stores do? They over-purchase, “knowing that some food waste must be built into their bottom line,” says Jennifer Molidor, senior food campaigner at the Center for Biological Diversity.

We also have high standards for freshness, especially with unregulated best-by dates that make it hard to determine whether food is safe to eat. So, retailers throw out edible food that might be perceived as undesirable.

Profit margins on perishable foods are so high that stores would rather overstock so as not to miss even one sale.

These problems result in tons of food going uneaten before it spoils, and perfectly good food is thrown out.

In 2022, grocery retailers in the United States generated about five million tons of surplus food, over one-third of which went to landfills or was incinerated.

Several things could reduce grocery store waste, and the good news is that retailers appear to have the appetite to change their practices.

High-Tech Solutions for Combatting Food Waste

“There’s a really broad spectrum of high-tech, high-cost solutions, and low-tech, low-cost solutions,” says Jackie Suggitt, vice president of business initiatives and community engagement at ReFED, a nonprofit dedicated to fighting food waste.

On the high-tech side, retailers are starting to use artificial intelligence to better determine how much and when to order food items.

Afresh, a grocery store data consultant, uses machine learning to examine supermarket data and pinpoint mismatches between what stores stock and what people buy.

New Seasons Market, a supermarket chain in Portland, Oregon, recently implemented a sophisticated tracking system to determine where food waste was happening at each store. It found that one of the items being thrown away the most was rotisserie chickens, so the store started repurposing unsold ones into hot bars before composting the rest.

This initiative was part of the Pacific Coast Food Waste Commitment, a public-private partnership that includes smaller outlets like New Seasons and megachains such as Walmart and Kroger. The partnership just announced a 28% reduction in unsold food waste between 2019 and 2022.

Dynamic Pricing

Another high-tech solution is “dynamic pricing,” or flexible price points that can shift depending on real-world market factors. In this case, this allows stores to discount items that are approaching the end of their shelf life.

“We’ve lost sight of how weird it is that milk that’s going to expire tomorrow is priced the same as milk that’s going to expire two weeks from now,” points out Robert Evan Sanders, an assistant marketing professor at the University of California San Diego.

Dynamic pricing would take this into account, lowering the prices for products closer to expiration and that stores are less likely to sell — we’ve all rooted around for the milk with the highest sell-by date — and are more likely to have to toss. It’s a “triple win,” Evans says. Food waste is reduced, stores sell more products, and consumers get a discount.

It could also be very effective. Sanders has found that dynamic pricing would reduce food waste by 21% and “could be considerably higher than that,” he says, depending on what categories of food it gets applied to.

Composting Over Landfills

The Environmental Protection Agency prioritizes preventing food waste above all other efforts, such as donation, upcycling, using food for animal feed, composting, or anaerobic digestion. Still, when food does go unsold, it can go somewhere more productive than a landfill, and there, too, ReFED has seen progress.

In the Pacific Coast Food Waste Commitment, signatories increased the percentage of unsold food that was composted by 28% and donated by 20%. “That is wonderful because total food has gone down; there is less food to donate, but they’re also donating more,” Suggitt says. “Hopefully, it’s getting into the hands of people that need it most.”

You can’t manage what you don’t measure.

Jackie Suggitt, ReFED

However, some methods to discourage landfilling have spotty track records. A handful of states have started requiring stores to compost food waste instead of landfilling it. When Sanders looked at the impact the bans have had on landfill volumes, his preliminary results found virtually no effects in nearly all of them.

The outlier was Massachusetts, which eventually reduced food waste in landfills by 11.2%. The big reason, Sanders found, is that Massachusetts has enforced its law by cracking down on businesses; the others had done barely anything.

Los Angeles County enacted its law in 2014 and still hasn’t issued any citations. “Why would the business take costly action if there’s no consequence to not doing that and no one else is doing it?” he says.

Even just taking food waste more seriously and not treating it like a pet project is a solution that can go a long way.

Suggitt has seen a lot of companies move the issue out of the sustainability team into the operations, purchasing, and procurement teams. They are “viewing food waste as a financial and operational problem, not just an environmental problem,” she says.

Food Waste Data Collection and Transparency

Then there’s simply collecting data. “You can’t manage what you don’t measure,” Suggitt pointed out. In 2018, nine out of the 10 largest grocery companies weren’t publicly reporting their total food waste. That made it hard to determine whether things were getting better or worse, Molidor points out, but also allowed companies to “make large but vague claims about sustainability.”

Suggitt argues that measurement and data reporting have increased since Molidor’s reports. Some of that comes from consumer demand that brands be more transparent, and some of that comes from regulatory pressure, such as the Securities and Exchange Commission’s proposal to increase what companies have to disclose about climate change impacts. The Pacific Coast Food Waste Commitment was based on data the signatories tracked and reported, not estimates, for example.

However, even this solid data is not broken down by brand, and it is only for one particular geographic region. So why isn’t there more robust transparency?

Companies are often afraid “to be the first one in the room” to report their data, Molidor says, because “the fear is that the data is so colossal the public would be shocked.” So, there has to be coordination; the government could require companies to create data tracking infrastructure and report the numbers.

Suggitt notes that, internationally, reporting is mandated. “There’s some anticipation that will make its way here eventually,” she says.

Even with data in hand, it can be hard to figure out exactly which tactics work and which ones don’t. Retailers typically adopt several strategies at once, making it difficult to tell which ones are responsible for any reductions.

Sanders agreed. “I don’t think we generally have an answer to, ‘What is the single best way grocery stores can reduce waste?’” he says.

Challenges to Implementing Industry Changes

There are also a number of barriers to widely implementing what works. One challenge for dynamic pricing is reducing prices without requiring a lot of extra labor. Some startups are experimenting with digital labels that could be easily changed.

More difficult to overcome is that grocery stores “do not have high-quality inventory data,” Sanders says. The barcodes on each product don’t include information about expiration dates, so stores don’t know how much milk they have that’s close to expiration; it has to be figured out manually by a stock employee.

Because the information isn’t in the barcode, a cashier would have to manually input the marked-down price rather than swipe it through. Barcodes that contain this information exist, but using them would require the entire manufacturing and grocery industries to switch over.

Landfilling in the United States is dirt cheap.

Robert Evan Sanders, assistant marketing professor at University of California San Diego

Meanwhile, date labeling isn’t standardized or regulated on the federal level except for infant formula. Instead, each manufacturer puts its own dates on its products, and the date is almost always about quality — when a product will taste best — and not about when something is dangerous to eat.

There is now a push to require a two-date system: one date for quality, a best-if-used-by date, and one for safety, a use-by date. The Food Date Labeling Act, which would do just that, was introduced in the Senate last year, and both lawmakers and advocates are pushing for it to be included in this year’s Farm Bill. Even with these challenges, dynamic pricing is actively being deployed by “big companies you have heard of,” Sanders says.

Making Food Waste Prevention a Requirement

There are also plenty of hurdles to finding useful places for food waste to go. For one thing, “Landfilling in the United States is dirt cheap,” Sanders says, so doing just about anything else with unsold food costs more.

Composting is also limited by the infrastructure an area has to process food waste and the cost to a retailer to get it there. Massachusetts was able to achieve such a high reduction in landfill waste in part because it increased its composting capacity from 100,000 tons per year to 617,000 between 2011 and 2017, accounting for 12% of its total disposal in 2013; by contrast, other states’ composting share was in the single digits.

“I do believe [bans] can work, but it takes investment,” Sanders says.

Donating food, meanwhile, not only comes with liability risk to keep the food well preserved, but it also requires new processes and labor for store employees to collect the food and new partnerships for how it gets picked up and where it goes.

There is also the fact that food waste is a fundamental part of the grocery stores’ business models. At some point, change will require mandatory measures, not just voluntary ones, to disrupt that dynamic. “We need laws and regulations from the government to hold industry accountable and make food waste prevention a requirement,” Molidor says.

Tell us in the comments:

• Are you alarmed by the prevalence of food waste in the grocery industry?
• How can you waste less food at home?

Featured Image: Getty Images/Inverse

Read Next:

The post The Rotten Secret Plaguing America’s Grocery Stores appeared first on Food Revolution Network.

Empanadas. Tostones. Tacos. Burritos. Tamales. Pupusas. Moles.

If you’re a foodie, you may already be salivating at the names of some of the most iconic Latin American dishes. If these are new to you, you’re in for a treat.

But these and other Latin American dishes also reflect thousands of years of history, including half a millennium of colonization and subjugation. So, getting to know Latin American cuisine can expand your mind and palate.

In honor of National Hispanic Heritage Month, which takes place every year in the US between September 15 and October 15 (and which I think is fine to celebrate all year, so don’t worry if you’re reading this in January or July), we’d like to aid that expansion.

That said, a lot of Latin American cuisine is heavy on meat and dairy, so you might wonder why I’m talking about it on a website that promotes a largely plant-based diet.

Many traditional Latin American dishes are already plant-based, or close enough that they’re easy to adapt for vegans. There are ways to honor the diversity of the region’s culinary traditions while catering to people who follow a more plant-based diet.

Our recipes here are intended to respect cultural authenticity while making plant-based adaptations. We’re pleased to present our take on plant-based Latin American recipes from Mexico, Peru, Brazil, Cuba, Haiti, the Dominican Republic, and El Salvador.

What Is Latin American Food?

There is no single defining dish that is “Latin American,” as there are dozens of different cuisines under the umbrella of Latin American food. Each country’s cuisine also has nuances and specialties.

To make things even more complicated, the definition of “Latin America” itself is complex and somewhat problematic.

Broadly, Latin America is typically defined as all parts of the American continent south of the US border, which includes Mexico, Central and South America, and the Caribbean. The word “Latin” defines it further: the countries where the Latin-based languages of Spanish, Portuguese, or French are spoken as official languages.

One problem with this definition is that it’s Euro-centric: that is, it ignores the Indigenous peoples and languages that predated colonization, as well as the cultural, political, and culinary influences of the African slave trade.

But it’s not entirely inaccurate either — these regions have been heavily impacted by European colonization, for better and for worse (let’s be honest: mostly for worse). And those influences are reflected in their cuisines.

The Diversity of Latin America and Its Cuisines

European colonizers, mostly from Spain and Portugal, were alarmed when they arrived in what they called the “new world” and discovered that their dietary staples — wheat, dairy, and meat from livestock — were nowhere to be found.

Columbus’ second voyage, in 1493, brought cows, pigs, goats, and sheep, which quickly multiplied in the presence of rich vegetation and the absence of predators and diseases. (That’s why there’s so much meat in many Latin American dishes today!)

They also planted wheat (in part to ensure they had the right flour for the Catholic rite known as the Eucharist).

These ingredients — meat, dairy, and wheat — combined with native foods such as corn, beans, chilies, and (in coastal regions) seafood created a series of fusion cuisines that are now central to the region’s cultural identities.

African influences, via the transatlantic slave trade, also left a mark on Latin American food, particularly in Brazil and the Caribbean.

Settlers also brought their cooking tools and techniques to the Americas, including stewing and baking in iron (instead of clay) pots and frying in oil (which gave us popular foods like empanadas and churros).

The spices and seasonings brought by European colonizers and enslaved African peoples further diversified Latin American cuisine and flavors.

The cuisines of Latin America today are a testament to this complex history, showcasing a blend (and often a clash!) of traditions that continue to evolve and influence global food culture.

For more on the impact of colonized diets on Indigenous foods and peoples, check out our article Indigenous Foods: How Colonized Diets Have Made Native Nations Sick — and What’s Being Done About It Today.

Plant-Based Ingredients and Substitutions in Latin American Cuisines

While European colonists focused on bringing their traditional foods and ingredients to the Americas, they eventually saw the value in the myriad plant foods indigenous to their new home. These days, it’s hard for many of us in the Americas to imagine a world without corn, beans, squash, potatoes, cacao, tomatoes, peppers, avocados, and tropical fruits.

Those — and many other — plant-based ingredients have always played a central role in traditional Latin American diets, forming the foundation of many iconic dishes. Let’s look at just a few examples.

A staple of Central Mexican cuisine is the three sisters that are grown together (via a horticultural technique known as companion planting) and cooked together: corn, beans, and summer squash. (Beans and corn are also grown together in parts of Africa.)

In the Andean region, potatoes were a dietary staple long before colonization. Another Andean crop, quinoa, has always been highly valued for its nutritional profile, rich in protein, fiber, and essential amino acids.

Pre-colonial diets also featured fruits and vegetables in abundance; people widely consumed and traded avocados, tomatoes, chili peppers, and cacao. The Caribbean, in particular, was rich in herbs, tropical fruits, and various tubers that defined much of that region’s cuisine.

In fact, pre-colonial Latin American cuisine was largely plant-based — except for seafood along the coast and the occasional hunting of wild game. Meat was not a big part of Indigenous diets until the introduction of livestock by European colonizers.

Although many modern dishes include meat, there are many ways to substitute whole foods or meat analogs — or leave out animal products entirely. For example, you can use foods like mushrooms, jackfruit, tofu, hearts of palm, and beans to add protein and a meat-like texture to Latin American-inspired recipes.

Examples of Latin American Dishes and Condiments That Are Already Vegan

Many Latin American dishes require minimal substitutions or none at all to make them completely plant-based. Below, you’ll find a variety of appetizers, mains, and desserts so you can craft your own three-course menu!

Appetizers and Condiments

• Baked or fried plantains or yucca
• Many sauces such as salsas, mole, curries, Haitian sòs pwa (without butter or using an analog), and chimichurri

Entrees

• Tamales (Mexico and Guatemala) may use lard in the dough but can be made without it. Fillings can just be vegetables, beans, or even pineapple
• Pupusas (El Salvador and Honduras), arepas (Columbia and Venezuela), and tacos (Mexico) can all be made without animal products or with meat and dairy substitutes
• Beans and rice have multiple variations and iterations across Latin America
• Caribbean curries and stews like Jamaican ital
• Breakfast foods like açaí bowls (Brazil) or quinoa porridge (Peru)

Desserts

• Arroz con leche and flan can be made with plant-based milk and the latter with egg substitutes

Vegan Latin American Recipes

Dive into the vibrant flavors of Latin America with these plant-based recipes that bring a fresh twist to traditional favorites. From hearty stews and savory tamales to sweet treats like arroz con leche, these dishes capture the essence of Latin American cuisine while keeping things wholesome and plant-based. Perfect for breakfast, lunch, dinner, or a snack, these recipes offer a delicious way to explore the rich culinary traditions of Latin American countries, all with a modern, plant-powered spin.

1. Açaí Na Tigela

Açaí Na Tigela, or Açaí Bowl, is a beloved dish rooted in Brazilian culture. It is particularly popular in the Amazon region, where the açaí berry is harvested. This vibrant bowl mixes the rich flavors of frozen açaí, banana, and plant-based yogurt, giving you a taste of Brazil’s natural goodness.

Traditionally enjoyed as a refreshing breakfast or snack, it’s topped with Simple Homemade Granola, hemp seeds, shredded coconut, and cacao nibs, adding layers of texture and flavor. This recipe brings a creamy bowl of Latin American culture to your table, celebrating the wholesome and energizing qualities of açaí — a true superfood of Brazil.

2. Poule Nan Sos (Haitian Tofu Stew)

Poule Nan Sos is a beloved dish in Haitian cuisine and a staple in many Latin American food traditions. Traditionally made with chicken, this hearty stew is comfort food that’s been passed down through generations, bringing the warmth and soul of Haitian homes to the table.

In this plant-based twist, we’re swapping in organic tofu, which soaks up all the rich flavors of Epis — a must-have seasoning in Haitian cooking. It’s a perfect way to enjoy Haiti’s rich culinary heritage in a fresh, new way. Serve it with brown rice or traditional Haitian bread, and enjoy a taste of Haiti that’s both familiar and excitingly different.

3. Yuca Con Mojo

You might already be familiar with cassava, especially if you’ve experienced the cuisines of South America, Africa, or Southeast Asia, where it’s a staple. In Latin America, particularly in the Caribbean and Central America, it’s known as yuca and is beloved for its starchy, filling, and versatile qualities.

In Cuban culture, yuca is often prepared as Yuca Con Mojo, a traditional dish of boiled yuca topped with a zesty sauce made from sautéed onions, garlic, and lemon. It’s a delicious way to savor Cuba’s rich culinary heritage and yuca’s savory goodness!

4. Black Bean and Sweet Potato Pupusas

Inspired by traditional recipes from El Salvador and Honduras, these Black Bean and Sweet Potato Pupusas put a delicious plant-based spin on a classic dish. Instead of the usual cheese and beans, they’re filled with refried black beans, sweet potatoes, and spinach, all seasoned with cumin, garlic, and nutritional yeast.

What makes pupusas so wonderful — besides being a convenient snack on the go — is the endless variety of fillings you can experiment with. Once you master stuffing and flattening the discs, get creative with your fillings! Serve them with tangy Salvadorian Curtido (Latin America’s take on sauerkraut) and salsa roja for a flavorful twist on a Central American favorite!

5. Vegan Tamales (Oil Free)

Vegan Tamales offer a plant-based, oil-free take on a beloved staple in Latin American cuisine. Tamales have been cherished for centuries, especially in Mexico and Central America, where they’re often made in large batches and shared during family celebrations. This version features a flavorful filling of Cashew Sour Cream, organic corn, black beans, and fresh spinach, seasoned with traditional spices like smoked paprika, chili powder, and cumin.

Making tamales is a communal activity in many Latin American households, and this recipe is perfect for creating an assembly line with loved ones. For added efficiency, prepare the filling ingredients and Red Chile Sauce in advance. These tamales are not just a meal but a way to connect with the nourishing culinary traditions of Latin America.

6. Caribbean Heat Papaya Sauce

Caribbean Heat Papaya Sauce puts this exotic, sweet, melon-like fruit center stage. Despite the name, there is just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger.

As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya lover (and even if you’re not), Caribbean Heat Papaya Sauce is a must-try!

7. Arroz Con Leche

This vegan Arroz Con Leche is a delightful twist on a beloved Latin American dessert. It blends traditional flavors with plant-based ingredients. It begins with homemade almond milk, is enhanced with vanilla extract, and is naturally sweetened with date paste.

Organic brown rice is simmered with cinnamon sticks and lemon peel, infusing the dish with the classic warm, spiced flavors that make this cultural favorite so comforting. A sprinkle of ground cinnamon adds the perfect finishing touch.

Across Latin America, Arroz Con Leche is cherished in various forms, with each community adding its special touch, making it a beloved treat throughout the region!

Enjoy a Taste of Latin America!

Latin America, with its vast array of cultures, flavors, and ingredients, offers a culinary landscape as diverse as its people. While meat and dairy products are often central to many traditional dishes, there are numerous ways to honor these diverse traditions with plant-based recipes that respect cultural authenticity.

The recipes we’ve shared are just a small representation of the immense culinary richness found across Latin America. These cuisines are a testament to a complex history influenced by indigenous practices, European colonization, and African traditions.

While colonization introduced new ingredients and cooking techniques, the heart of Latin American cuisine remains deeply rooted in plant-based staples that have nourished communities for centuries.

Tell us in the comments:

• What are your favorite Latin American ingredients and dishes?
• Which vegan Latin American recipe will you try next?

Featured Image: iStock.com/LUNAMARINA

Read Next:

The post 7 Vegan Latin American Recipes To Celebrate Hispanic Heritage Month appeared first on Food Revolution Network.

Jicama has a mild, slightly sweet, and refreshing taste. Its crisp, juicy texture pairs well with savory and sweet dishes, making it a versatile ingredient in salads, slaws, and snacks.

Though unremarkable in appearance, this vegetable offers a unique taste, a stellar nutritional profile, and several potential health benefits that make it worth trying. Although it’s still relatively new to many people outside Mexico, Latin America, and the Southwestern US, jicama has grown in popularity due to its raw or cooked culinary versatility.

So what are the health benefits of jicama? Are there any downsides to eating it? And how do you store and eat jicama?

What Is Jicama?

Is jicama a fruit? A vegetable? A root? Something else altogether? Although you can treat it as all of these things, jicama is technically a root vegetable (more specifically, a tuber) in the pea family. The edible taproots of the bean-producing Pachyrhizus erosus plant form underground, while the above-ground plant grows as a vine along the surface. However, the roots are the only parts of this plant you can eat.

The jicama plant’s leaves, seeds, and flowers are toxic and are not edible. Only the roots of the plant are sold in grocery stores and markets. Keep this in mind if you ever grow or harvest jicama in your garden.

If you are interested in growing jicama, it does well in USDA zones 7 through 10. Jicama thrives in hot climates and is native to Mexico, although it’s also grown abundantly in parts of Asia and the Philippines.

Jicama might not be as common as other root vegetables outside of Mexico and Central America. But if you do spot it, it might also be called Mexican jicama, sweet turnip, Mexican turnip, Mexican yam bean, or Chinese potato.

Jicama Nutrition Facts

Jicama is a solid source of important macro- and micronutrients. The calories in jicama are mostly carbohydrates. But they are complex carbs, meaning they’re largely made up of fiber (in this case, both soluble and insoluble fiber). Jicama also contains the prebiotic fiber inulin, which has several proven health benefits (which I’ll discuss below).

A one-cup serving of jicama contains 46 calories along with the following notable nutrients:

• Carbohydrates: 10.6 grams
• Fiber: 5.9 grams (i.e., most of the carbohydrates)
• Protein: 0.86 grams
• Vitamin C: 27% of Recommended Daily Intake (RDI)
• Folate (B9): 4% of RDI
• Vitamin E: 4% of RDI
• Potassium: 4% of RDI
• Copper: 6% of RDI
• Iron: 4% of RDI

Jicama also contains small amounts of B vitamins and trace minerals like zinc, selenium, manganese, and phosphorus.

4 Health Benefits of Jicama

There aren’t very many studies that specifically look at jicama’s effect on various diseases and conditions. And many of the ones that do use animals instead of human subjects. Nevertheless, there’s a lot to like about jicama. Here’s what we do know about its potential health benefits.

1. Jicama and Gut Health

If you want a healthy gut, you need to consume enough dietary fiber (a feat that roughly 97% of Americans don’t accomplish). Eating enough fiber adds bulk to your stool, keeps things moving regularly through your intestines, nourishes the microorganisms in your gut, and reduces your risk of various digestive diseases and disorders.

Jicama is an all-star source of fiber, particularly a type of soluble fiber called inulin. Inulin is prebiotic, meaning it feeds your probiotics — the good bacteria in your gut — so they can do their job and keep you healthy.

In animal studies (our view on animals in medical research is here), jicama has shown potential in modifying gut microbiota by increasing beneficial strains like Lactobacillus reuteri and inhibiting pathogens like Mucispirillum sp. from taking hold. The inulin fiber in jicama also acts as an anti-inflammatory and may help prevent dysbiosis.

2. Jicama and Diabetes

Jicama also has unique properties that can help regulate blood glucose and control conditions like type 2 diabetes. A 2016 study in mice found that six weeks of jicama extract administration significantly reduced blood sugar and HbA1c levels while increasing insulin sensitivity. Similarly, a 2019 animal study also found that jicama fiber (inulin) prevented blood sugar spikes and weight gain, even while the animals were subjected to a very inhumane high-sugar diet.

Despite its pleasantly sweet taste, jicama boasts a low glycemic load. The fiber in jicama not only slows down digestion but also aids in weight loss, primarily by increasing satiety (a fancy word that means that it makes you feel full). Since obesity is a risk factor for the development of type 2 diabetes, jicama’s weight management effect is another way it contributes to fighting diabetes.

3. Jicama and Heart Benefits

By helping to lower blood sugar and improve insulin sensitivity, jicama also reduces your risk for cardiovascular disease. And jicama’s fiber isn’t the only part that’s good for your heart.

In a 2016 study, healthy adults who consumed 500 ml of jicama juice reduced their risk of developing blood clots compared to a control group who drank guava juice and water. Jicama juice produces nitric oxide in the body, an important compound that helps arteries relax, reduces blood pressure, and reduces the risk of heart attack and stroke.

4. Benefits Your Bones:

The inulin in jicama can support bone health by retaining minerals in your bones, improving calcium absorption, and reducing bone loss. That’s especially helpful since jicama contains a small amount of calcium, so the fiber helps make it more bioavailable to you.

Jicama root extract also shows potential in preventing osteoporosis in animal models due to the presence of phytoestrogens. In an older study designed to mimic the effect of jicama on postmenopausal women, bone density, length, and strength all increased with jicama extract.

Jicama Side Effects and Other Downsides

Despite its many health benefits, jicama has a few downsides. It is generally safe for the average person, but as with any food, it should be enjoyed as part of a diverse and well-balanced diet.

Jicama Allergy

Although uncommon, jicama allergies do occur in some individuals. Because the jicama plant is in the legume family, it’s possible to react if you’re allergic to other legumes like peanuts or soy.

Seasonal allergies to trees and grasses can also trigger oral allergy syndrome, in which the body confuses the proteins in fruits and vegetables with the actual allergen. A few cases of oral allergy syndrome reactions to jicama have been recorded, but not many.

Symptoms of a jicama allergy or oral allergy syndrome may include itching, swelling, hives, or, in more severe cases, difficulty breathing and anaphylaxis. Always exercise caution when trying new foods, especially if you have a history of food allergies.

Rotenone in Jicama

Although jicama is part of the legume family and produces seed pods, these are not edible. In fact, the only edible part of the plant is the root.

The plant produces a natural insecticide called rotenone that keeps bugs away but also has neurotoxic effects in animals and humans. Some studies suggest rotenone exposure may even contribute to the development of Parkinson’s disease.

Jicama root skin may taste bitter and contain rotenone. Although there isn’t much scientific documentation about whether the skin is safe to eat, traditional preparations of jicama typically involve removing the skin. Just to be on the safe side, it’s better to peel jicama to avoid any harmful side effects.

Gas and Digestive Issues

Some people may experience increased flatulence (that’s farts for all you classy folk) when eating jicama. Since the root is high in prebiotic fiber, which our stomachs can’t digest, it ferments in the digestive system, releasing gas into our colons. It’s similar to fermenting a jar of pickles or kimchi, and gas builds up or bubbles over. CO2 is released, which isn’t bad, but it can be uncomfortable (and smelly) to deal with.

When adding jicama to your diet, try a little bit at first to see how your gut handles it. With time, you should be able to increase the amount as your gut microbes get used to the increase in fiber.

When and Where to Find Jicama

Although jicama may not be as popular as potatoes, it’s becoming more widely consumed outside of Mexico and Latin America. Many grocery stores carry jicama in their produce section, usually near the other root and tuber vegetables. If you can’t find it there, check natural food stores, farmers markets, or Mexican grocery stores. If you still can’t find it, you may be able to make a special request with a produce manager.

Once you find a store with whole jicama roots, don’t pick the largest one in the pile. As jicama grows, it loses its crispness and flavor. The texture can also become a bit tougher, so choose a root on the smaller side.

You may also find pre-cut and packaged jicama sticks and jicama in the form of snack foods like chips or tortillas.

Fresh jicama is in season from late fall to spring in each hemisphere, making it available nearly year-round in many supermarkets.

How to Store Jicama

As for storage, jicama is a little higher maintenance than your average tuber. It doesn’t tolerate temperatures below 50 F. This means that the refrigerator isn’t ideal, although I find that it lasts for one to two weeks in a fridge if left unpeeled.

If you’re aiming for optimal storage, keep your jicama in a root cellar, basement, garage, or other place in your home that stays between 53 F and 60 F. Here, it can stay fresh for up to two months.

Once cut, jicama can last in the refrigerator for about one week in an airtight container. Check for weird, sour smells, mold, or sliminess before eating to ensure it hasn’t gone bad.

Of course, the best way to store jicama is not to store it! Bring it home and start using it right away!

How to Eat Jicama

On the outside, jicama is rough and papery, like a turnip or rutabaga. Inside, it has juicy, crunchy, white starch similar in texture to a crisp pear or water chestnut.

When raw, jicama tastes like a crunchy, mildly sweet apple. Its starchy flavor complements the flavors of many foods and works well in salads, savory dishes, and even some sweet ones.

Jicama is sold by street vendors in Latin America, where people often enjoy it raw and sometimes sprinkled with lime juice, cayenne pepper, or Tajin seasoning.

So, what else can you do with jicama roots? Many people enjoy them raw, cut into jicama sticks or thin rounds, used in slaws, and cubed into salads. Just remove the skin and slice in whatever way suits your fancy.

This video shows you how to tell if a jicama is ripe and how to prepare it raw.

You can also cook jicama in stir-fries and soups, mash it like potatoes, or bake it into crispy jicama chips. Some people even recommend slicing jicama thinly and using it as a soft tortilla or handheld taco shell. Jicama wraps are also available in some grocery stores or Latin American markets.

Healthy Jicama Recipes To Try

Dive into jicama’s crisp, refreshing goodness with these three irresistible recipes! Perfect for adding a satisfying crunch and a hint of sweetness to your meals, jicama shines in every dish — from zesty fries to flavorful tacos and a vibrant salad.

Whether you’re a jicama newbie or a seasoned fan, these recipes will introduce you to new and delicious ways to enjoy this versatile root vegetable. Get ready to make jicama the star of your kitchen!

1. Jicama Pomegranate Salad

Jicama Pomegranate Salad is a sweet, juicy, and refreshingly crisp dish, with jicama taking center stage! If you’re new to jicama, you’re in for something special. This root vegetable has a mildly sweet flavor and a delightful crunch, similar to an apple but with a unique twist. Combined with pomegranate, mandarin oranges, and mint, the jicama brings an extra burst of freshness that makes this salad truly unique. The mix of sweet and savory flavors and crunchy textures create a tasty, refreshing salad that’s perfect as a side dish for any season.

2. Lime Chili Jicama Fries

Get ready to fall in love with jicama in a whole new way with Lime Chili Jicama Fries! This crunchy, mildly sweet root vegetable transforms into a vibrant, zesty snack when tossed with fresh lime juice, a hint of chili powder, and a sprinkle of onion powder. Drizzled with extra virgin olive oil or avocado oil, these fries are roasted to perfection, delivering a flavor-packed bite with every crunch. If you haven’t explored the magic of jicama yet, this is the perfect recipe to dive in and discover just how versatile and delicious it can be!

3. Tacos with Refried Beans and Jicama Slaw

Tacos with Refried Beans and Jicama Slaw bring a delightful twist to your taco night with the refreshing addition of jicama. This crisp and mildly sweet root vegetable adds a refreshing crunch to the slaw, perfectly balancing the warm, savory flavors of the refried beans and spices. Jicama’s versatility shines in this dish, complementing the creamy avocado and zesty hot sauce, making each bite a flavorful and texturally exciting experience. Whether you’re new to jicama or already a fan, these tacos are a delicious way to explore its unique taste and crunch.

Here’s to Jicama

If you’re looking for a new, healthy vegetable to add to your diet, then jicama could be the perfect option. Jicama is good for your gut! It’s loaded with valuable fiber and a rich source of antioxidants, vitamins, and minerals that benefit your health. And it’s versatile, refreshing, and delicious. Prepared the right way, it might even become a new household favorite.

Tell us in the comments:

• Have you tried jicama? What other root vegetables do you enjoy?

Featured Image: iStock.com/eedology

Read Next:

The post What Is Jicama — and Is It Good for You? appeared first on Food Revolution Network.

Across the globe, many cultures elevate their meals with sauces and dressings that infuse bold flavors and signature touches. Think of creamy tzatziki enhancing Greek cuisine, rich hummus accompanying Armenian dishes, vibrant salsa topping off Mexican meals, or the comforting embrace of tomato sauce over Italian pasta. You get the idea!

Sauces are an essential element of cuisines worldwide. The perfect sauce can transform an everyday meal into a gourmet experience — especially when it’s made in your kitchen.

Store-bought dressings and sauces are often loaded with hard-to-pronounce additives and genetically modified ingredients that don’t serve your health. They can also come with more than the recommended daily allowance of sodium, saturated fat, and sugar if you don’t check the labels carefully. There can even be hidden dairy or fish, which is a problem if you suffer from allergies or are vegan.

So, if you’re looking to avoid these unsavory (pun intended!) ingredients, you may want to try your hand at homemade sauces and dressings. You’ll discover a new world of flavor and possibilities using wholesome, plant-based ingredients.

In this article, we’ll discuss how to make sauces and dressings, including key plant-based ingredients to try, uses, and storage tips. We’ll also include a step-by-step video tutorial to help you create your own delicious sauce or dressing.

Essential Ingredients for Plant-Based Sauces

When deciding on the sauce or dressing you want to create, start by thinking about the flavor profile you’re aiming for. Do the flavors of a specific cuisine complement your dish? For instance, if you’re preparing a grain bowl with bulgur and baked chickpeas, you might choose a sauce infused with spices like cumin, paprika, and cinnamon, which are staples in Moroccan cooking.

Ingredients for Texture

You might also consider the sauce texture. If your bowl has crunchy and crispy textures, you might find that a creamy sauce complements the crunch and crisp nicely.

Many store-bought sauces and dressings contain dairy to make them creamy. But plants can also create the most seemingly indulgent textures!

Examples of plant-based ingredients that transform into a creamy base include:

• Nuts and seeds: If you don’t have a high-speed blender, soak nuts and seeds for one to two hours to soften before adding them to your recipe.
• Cooked vegetables: Boiled or steamed potatoes, butternut squash, and cauliflower can all create succulent textures, as portrayed in this Cauliflower Squash Cheese Sauce.
• Legumes: Beans, lentils, and tofu can create a hearty sauce packed with protein and fiber!
• Avocado: Due to its healthy fat and fiber, avocado instantly becomes a satiating delight. It’s especially great if its green hue complements your dish!
• Plant-based yogurt and milk: These dairy-free ingredients can easily replace any sauce or dressing that uses the dairy version of each.

Adding just a bit of cornstarch, arrowroot powder, or tapioca starch can also help thicken your sauces without altering the flavor.

Ingredients for Flavor

Next, you’ll want to consider ingredients that will add flavor to your recipe.

Acidic ingredients, like vinegar, orange, lemon, or lime, can add a zing or zest to sauces and dressings.

To balance a recipe’s acidity, you may also want to add a little sweetness with maple syrup, fresh fruit, or date paste. This Blueberry-Balsamic Walnut Dressing is a good example of this combination with blueberries for sweetness and balsamic vinegar for acidity.

For a list of the best and worst sweeteners, visit our article on sugar substitutes.

You can further enhance the flavor of homemade sauces and dressings with herbs and spices. In the dressing example above, we added tarragon for a touch of pungency. It’s an elegant little herb that packs a fun punch!

Other fresh herbs to consider include basil, cilantro, parsley, and dill. They can all bring life to a sauce or dressing whenever you feel “something is missing.”

If you’re cooking ingredients before making them into a sauce, add the fresh herbs toward the end of cooking to preserve their freshness.

Dried spices such as cumin, paprika, turmeric, and coriander add depth and complexity to sauces and dressings. Get curious, play around with them, and don’t be afraid to experiment!

If you find yourself following a recipe that uses oil and you’d like to opt for whole food fats instead, consider using avocado, nuts, seeds, or tahini in place of oil. Since they’re all rich in healthy fats, these ingredients can simulate that same creamy mouthfeel with a nuttier flavor.

Equipment You May Need To Make Sauces and Dressings

To create homemade plant-based sauces and dressings, you’ll need a few basic kitchen appliances.

Blending sauces and dressings is best done using a regular blender, high-speed blender, food processor, or immersion blender.

For dressings or thinner sauces, you might also be able to get away with just a mixing bowl and whisk.

Using Sauces and Dressings in Your Cooking

Next, you’ll want to use every last bit of those nourishing sauces and dressings you just made!

There are many ways to use sauce to elevate the flavor and nutritional value of your dishes:

• Use sauces over noodles, grain bowls, and stir-fry dishes.
• Drizzle dressings on top of salads and steamed veggies.
• Marinate tofu, tempe, or mushrooms before grilling.
• Serve baked sweet potato fries or squash chips with a dipping sauce as an appetizer.
• Spread thicker sauces on pizzas, sandwiches, and wraps.
• Smother pasta noodles in sauce to make mac and cheese.
• Pour sauces into casseroles to make them rich and creamy.

Watch the video below to discover how to make sauces. Discover why sauces are so fabulous, the benefit of using whole food fats over oils, how to create your own delicious Lime Jalapeño Sauce (option for no spice!), and how this sauce offers boatloads of nutrition.

Storing Homemade Plant-Based Sauces and Dressings

We recommend keeping one or two sauces on hand at all times, which will help you quickly put together a plant-based meal.

While many homemade sauces are best used fresh (especially those containing fat-based ingredients), many can be stored for later use. Store sauces and dressings in an airtight container, like glass mason jars (we love reusing old condiment jars for this purpose), or in refrigerator- and freezer-safe non-toxic containers.

Depending on the ingredients, many sauces can last three to five days in the refrigerator and up to six months in the freezer.

Some sauces and spreads, like tomato sauce or salsa, can also be canned. Here’s a handy canning guide from The National Center For Home Food Preservation.

Canned sauces typically last at least one year or longer. When storing, note the date it was made to determine your “best by” date.

Plant-Based Sauce and Dressing Recipes To Make from Scratch

Spice up your meals with these three homemade plant-based sauces! Whether you’re looking for something fresh and herby, rich and creamy, or bold and zesty, these sauces are the perfect companions to a variety of savory dishes. They’re easy to whip up and bring a burst of flavor to everything from grain bowls and salads to sandwiches and roasted veggies.

Get ready to make these versatile sauces your new kitchen staples for delicious, plant-based goodness in every bite!

1. Roasted Red Pepper Sauce

This sauce may take a little longer than your average five-minute sauce, but we’re here to tell you it’s worth every minute! Thanks to the roasted red peppers, it also makes a tasty alternative to traditional tomato sauce. So try it with your favorite whole-grain pasta or as part of an Italian casserole dish. This “cheesy” roasted red pepper sauce is also delicious poured over a grain bowl, topped on spaghetti squash, or drizzled over steamed veggies!

2. Kale Walnut Basil Pesto

Kale Walnut Basil Pesto is bound to be your new go-to sauce, adding a fresh, herby kick to all your favorite dishes! Spread it on hearty veggie sandwiches, mix it with legume-based pasta, or use it as a luscious dressing for salads and grain bowls. With just a few simple ingredients and only 10 minutes, you’ll have a vibrant, zesty sauce ready to brighten up any meal in no time!

3. Tzatziki Sauce 

Creamy sauces get a plant-based makeover with this easy, dairy-free Tzatziki Sauce. Combining refreshing cucumber with creamy plant-based yogurt, it’s a flavorful and nutritious addition to any dish. Whether you’re drizzling it over grain bowls, pairing it with grilled tofu, spreading it on avocado toast, or getting creative with other dishes, this sauce is a breeze to make. With just a handful of simple ingredients — cucumber, plant-based yogurt, lemon juice, garlic, and your favorite herbs — you’ll have a delicious, homemade sauce ready to elevate your meals in a flash!

Add Sauces to Your Culinary Repertoire!

Homemade sauces and dressings offer a healthier alternative to store-bought options. Using wholesome, plant-based ingredients allows you to control the quality of what goes into your food and, therefore, into your body. By embracing homemade alternatives, you’ll discover a world of flavorful, nutritious possibilities that cater to your dietary preferences while elevating your plant-based culinary experience.

Tell us in the comments:

• Which of the three sauces do you want to make first?
• Can you share an experience where a sauce leveled up your dish?

Featured Image: iStock.com/nesharm

Read Next:

• It’s All About the Sauce! Level Up Your Plant-Based Recipes with These 7 Homemade Sauces

• 10 Healthy Condiments Your Body and Your Taste Buds Will Love

The post How To Make Plant-Based Sauces and Dressings appeared first on Food Revolution Network.

Minerals are all around us — embedded in the Earth, in objects we use every day, and some are also present in the foods we eat.

Despite their abundance in our lives, nutritional deficiencies of minerals are surprisingly common around the world. Statistics show that as many as one-fourth of the global population (around two billion people) suffers from essential vitamin and mineral deficiencies, often due to soil depletion and malnutrition.

This raises the question: Should some of us consider supplementation to meet our nutritional needs? Our bodies require a range of essential minerals to function optimally, and understanding which ones are most vital can significantly impact our health.

In this article, we’ll explore the challenges and solutions to getting the minerals you need. Plus, we’ll highlight the unique health benefits of each essential mineral — and where to get them in your diet.

What Are Nutritional Minerals?

Nutritional minerals are elements that our bodies need for physiological functioning. They are essential for maintaining health, supporting growth, and carrying out numerous biological processes. Other types of essential nutrients include vitamins, fatty acids, and certain amino acids.

In the world of nutritional minerals, there are essential and non-essential minerals, as well as macrominerals, microminerals, and electrolytes.

I know it sounds like a lot, but bear with me. I’m going to break it all down for you. Let’s start with what essential minerals are.

Essential Minerals

An essential mineral is a compound that your body needs for proper functioning, but does not make. Instead, you need to get these nutrients from food and beverages.

Essential minerals deserve your attention because you can’t be healthy without them.

Examples of essential minerals include:

• Calcium
• Chromium
• Copper
• Iron
• Magnesium
• Manganese
• Molybdenum
• Potassium
• Sodium
• Zinc

Non-Essential Minerals

A non-essential mineral is one that your body doesn’t need for proper functioning.

Examples of non-essential minerals include:

• Aluminum
• Boron
• Cadmium
• Fluoride
• Germanium
• Lithium
• Nickel
• Rubidium
• Silicon
• Strontium
• Tin
• Vanadium

Although some of these minerals may offer benefits when ingested (such as boron or silicon), others may be detrimental to your health (such as aluminum and cadmium).

As such, you don’t need to focus on getting non-essential minerals to maintain normal health, and in fact, you may want to limit your overall exposure where possible (more on that later).

Macrominerals

Macrominerals are a subcategory of essential minerals that your body requires in larger amounts. You’ll find many minerals you probably recognize in this category, such as:

• Calcium
• Magnesium
• Sodium
• Phosphorus
• Potassium
• Chloride
• Sulfur

Microminerals

Microminerals are simply minerals you need in lower quantities. That being said, they’re certainly no less important for your overall health. Also called trace minerals, examples of microminerals include:

• Iron
• Manganese
• Copper
• Iodine
• Zinc
• Cobalt
• Selenium

Electrolytes

Electrolytes are minerals that carry an electric charge. They exist within bodily fluids such as blood, sweat, and urine and are vital to several bodily functions, including nervous system function, muscle movement, and cell hydration.

Electrolytes consist of macrominerals that are all essential. Common electrolytes found in your body include:

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

Now that you have a better understanding of the different types of nutritional minerals let’s examine why they may be lacking in your diet — and how you can get them through food or supplementation.

Where Are Nutritional Minerals Found?

Nutritional minerals are primarily sourced from two different places: water and soil. When you eat a vegetable like kale, which is rich in calcium, iron, magnesium, and other minerals, the kale plant has pulled these minerals from the soil and water in which it was grown. People can, in turn, get the mineral by eating the kale. Your body can’t make minerals on its own. As such, it’s up to you to take in the minerals you need, which isn’t always a simple or efficient process.

Mineral Deficiency Rates

Worldwide, mineral deficiencies are quite high. For example, iron deficiency is among the most common nutritional deficiencies, with at least 25% of people affected. A US survey also found that most teenagers and older adults were not getting enough calcium. And a similar finding was seen with magnesium.

However, these key minerals are crucial for bone and muscle health, sleep regulation, energy levels, and more. Both acute and long-term mineral deficiencies can significantly impact quality of life, growth and development, and mental health.

Mineral deficiencies can be caused for various reasons, including:

• Diet — The main reason most people around the world are deficient in minerals is an insufficient diet. This can be due to a lack of overall food, living in a low-access area, or eating a diet that is low in nutritional quality. People who eat a lot of ultra-processed foods often struggle to meet their mineral intake requirement, even if they eat plenty of overall calories.

• Digestive issues — Factors such as diseases of the liver, intestine, or kidneys, surgery in the digestive tract, alcoholism, celiac disease, and medications can inhibit the absorption of certain minerals, leaving you with lesser amounts even if you’re consuming enough.

• Increased need — Certain minerals are more quickly depleted during exercise, pregnancy, and a woman’s menstrual cycle, and levels may not be able to be restored if intake isn’t high enough. Older adults also have an increased need for certain minerals and other nutrients due to poorer absorption due to aging.

• Soil depletion — Mineral deficiencies are even further exacerbated by soil depletion. Remember above how I said kale pulls its minerals from the soil? Well, when soil is exploited instead of enhanced, plants may have fewer minerals to absorb, meaning fewer minerals in your kale.

Studies have shown that our soil is less rich than it used to be. For example, an analysis from the 1990s showed that between 1975 and 1997, the average calcium levels in 12 fresh vegetables dropped by 27% and iron levels by 37%. This will only worsen as we continue through the 21st century.

(For a powerful and moving film about soil, regeneration, and hope, watch The Need To GROW, linked here.)

When you consider all these factors, it’s no wonder that so many people are not meeting their daily mineral requirements.

Thankfully, we know which foods are high in minerals (even if they’re not as high as they used to be).

The Top 8 Essential Minerals

Now that you know the importance of nutritional minerals and why many people may struggle to get enough of many of them, let’s take a look at some of the most common essential minerals, their function within the body, and how you can ensure you’re getting enough.

1. Calcium

What is it?

The most plentiful essential mineral in your body, calcium, is often associated with bone health, but it does far more than just support strong bones.

What does it do for you?

Calcium is crucial for your bones and teeth, with approximately 99% stored there. The rest is important for cell signaling, muscle contraction and relaxation, and nerve function. Plus, it helps support blood clotting and cardiovascular health. What’s more, calcium plays a large role in maintaining healthy blood pressure.

How much do you need?

In the US, the RDA of calcium for adults is between 1,000 and 1,300 mg.

Where can you find it?

Your body tightly controls the amount of free calcium in the bloodstream. If your levels dip below normal, the parathyroid gland springs into action. This gland (located in your neck, near your voice box) activates vitamin D, which pulls calcium from the kidneys and bones.

This process quickly restores healthy calcium levels in the blood, but it can impact your bones by depleting them of calcium. You don’t want the calcium from your bones constantly used without being replaced. So, it’s important to acquire enough dietary calcium to keep bones strong and blood calcium levels normal.

Dairy products are often cited as the go-to dietary source of calcium. However, the data on how helpful they actually are to bone health is mixed. The good news is that calcium can also be found in a range of plant-based foods, including tofu, beans, oranges, broccoli, kale, and fortified non-dairy milk alternatives.

Calcium supplements are also available in the form of calcium carbonate and calcium citrate. If you’re at risk of calcium deficiency, healthcare practitioners generally recommend doses of no more than a maximum of 500 mg at a time.

(For more on calcium, see FRN’s full article here.)

2. Copper

What is it?

Many people are surprised to learn that copper — a common building material — is an essential trace mineral that helps build structures (and more) within the body.

What does it do for you?

Copper helps your body absorb iron from the intestines, which, together, can assist in the production of red blood cells. Copper also plays an important role in making your connective tissues as strong as possible. It helps link two of the most prevalent structural proteins — collagen and elastin. This means it’s crucial for skin health.

Additionally, copper provides energy, assists in cellular respiration, and bolsters the health of the brain, nervous system, and cardiovascular system. It also impacts your immune system and bone health and indirectly acts as an antioxidant. It has an essential role in the superoxide dismutase class of enzymes. They’re some of your body’s most important antioxidant enzymes.

How much do you need?

In the US, the RDA of copper for most adults is 900 mcg (higher for pregnant and breastfeeding women).

Where can you find it?

There is no need to start digging into your walls for good copper — there are plenty of edible places to find the mineral. Some people look to oysters, shellfish, and organ meats for copper, but nuts, seeds, lentils, mushrooms, and whole grains are just a few examples of good plant-based copper sources.

Copper is easily found in food, so deficiency is rare unless there’s an absorption issue. However, some minerals, especially zinc, can occasionally compete with copper for absorption. In general, though, copper supplementation is not recommended for most people because only a tiny amount is needed in the body, and supplementation comes with a risk of toxicity.

(For more on copper, see FRN’s full article here.)

3. Iron

What is it?

Iron is a perfect example of how microminerals are no less important than macrominerals. Because even though you need less of it than other minerals, iron is a crucial mineral that makes up important proteins in blood and muscles.

What does it do for you?

Iron helps your body function in many ways. Your blood’s ability to carry oxygen is built on iron. It’s a major part of hemoglobin, with roughly 70% of your body’s iron found in these red blood cells and in muscle cells called myoglobin. And it supports energy production and immune function and assists in building amino acids and DNA.

Iron is also linked to energy production, DNA formation, and the creation of certain hormones.

How much do you need?

In the US, the RDA of iron for adults is between 8 and 27 mg.

Where can you find it?

Dietary iron is found in two forms: heme and nonheme. Most nonheme iron comes from plants, and heme iron comes from meat, though meat does contain nonheme as well. Your body will use both types of iron; however, heme iron is more rapidly absorbed.

This can be both good and bad — because your body can modulate absorption rates of nonheme iron, absorbing more if you need more and less if you need less. But heme iron will “force its way in,” whether you need it or not. And that can be a problem since too much iron can lead to many health problems. For example:

• Many experts believe that heme iron increases the risk of developing plaque buildup in your arteries.
• One study suggested that for every 1 mg of heme iron consumed per day, a person’s risk for coronary heart disease increased by 27%.
• Another prospective study found that intake of heme iron was associated with an increased risk of stroke among men.
• Overeating heme iron appears to increase the risk for type 2 diabetes, as well.

Some of the top nonheme sources of iron include beans, nuts, leafy greens, and whole grains.

Because of the possibility of iron overload, iron supplementation isn’t generally recommended unless you have higher needs due to pregnancy, menstruation, or absorption issues. Ferrous sulfate is the most common iron supplement, with 45 mg considered the daily upper limit.

(For more on iron, see FRN’s full article here.)

4. Magnesium

What is it?

Magnesium is a crucial macromineral that plays a role in over 600 enzyme systems in your body.

What does it do for you?

One of magnesium’s main roles is in energy production. The cellular process that turns your diet into useful energy requires several magnesium-dependent reactions. The biggest one is the protein that makes adenosine triphosphate, or ATP (the usable form of cellular energy) in your cells. This energy molecule exists largely as Mg-ATP, a magnesium complex.

However, 60% of your magnesium is stored in your bones. So, it’s no surprise that this essential mineral helps maintain bone density. Healthy amounts of magnesium also promote normal calcium serum levels and reinforce the positive effects of vitamin D. Magnesium can enhance the action of parathyroid hormone, which regulates calcium and vitamin D levels in the blood. These two nutrients (calcium and vitamin D) help sustain bone strength.

How much do you need?

In the US, the RDA of magnesium for adults is between 310 and 420 mg.

Where can you find it?

Magnesium is an essential component of chlorophyll, the green pigment in plants. So, for magnesium, you should turn to green leafy vegetables. You can also find it in whole grains, nuts, and legumes. Water can be a source of magnesium as well, but it’s highly variable. Mineral water contains magnesium salts, which can help your body meet its daily requirements.

There are many types of magnesium supplements, although magnesium citrate and magnesium gluconate are some of the more common ones. Although the need for magnesium supplementation varies, subclinical magnesium deficiency is potentially more common than is widely recognized. The recommended upper limit of magnesium supplements is 350 mg.

(For more on magnesium, see FRN’s full article here.)

5. Potassium

What is it?

Found within all cells of the body, potassium is a macromineral and electrolyte that impacts several areas of health.

What does it do for you?

All of your cells require potassium for proper function. And as a conductor of electricity, it plays a role in the heart’s electrical activity. Electrical impulses regulate your heartbeat, and potassium helps maintain a normal heartbeat.

Your body also needs potassium to build proteins and muscles. It’s required for growth throughout your body and helps regulate the use of carbohydrates.

Research also indicates that potassium can reduce blood pressure, protect the heart, and help maintain stronger bones.

How much do you need?

In the US, the RDA of potassium for adults is between 2,500 and 3,400 mg.

Where can you find it?

You’ll find potassium in many whole plant foods, including bananas, beet greens, potatoes, spinach, avocado, lima beans, tomatoes, and squash. You can also find potassium chloride in some dietary supplements, such as multivitamins, although amounts are usually under 100 mg.

(For more on potassium, see FRN’s full article here.)

6. Selenium

What is it?

Selenium is a trace mineral that increases antioxidant activity in the body, helping to shield your cells from free-radical damage.

What does it do for you?

Selenium is a building block of glutathione, a powerful antioxidant made in the body. Selenium has been shown to protect the heart and brain and regulate the immune response. Your body also needs proteins that contain selenium to produce DNA. It’s also crucial for thyroid function and reproduction.

How much do you need?

In the US, the RDA of selenium for adults is between 55 and 70 mcg.

Where can you find it?

Brazil nuts are the highest source of selenium, though most grains and seeds deliver selenium, too. It’s also present in seafood, liver, and other meats.

Supplementation probably isn’t necessary because only a small amount of selenium is necessary, and you can get all you need from as little as one Brazil nut per day. But if you do take a supplement, the upper limit is around 400 mcg.

(For more on selenium, see FRN’s full article here.)

7. Sodium

What is it?

Sodium is a macromineral electrolyte that supports a balance of fluids in your body. Most of us get too much of it — and in excess, it can be a driver of cardiovascular disease, stroke, and many other health problems. But having enough of it is important, too. When consumed in recommended amounts, it’s important for normal functioning throughout the body.

What does it do for you?

Sodium supports healthy muscle and nerve function. But its main role is helping your body balance fluids. You’ve probably experienced this balancing act firsthand. If you have too much salt (which contains sodium), you retain water and get thirsty. That’s your body trying to keep a good ratio of sodium to water.

While salt is necessary for proper health, high levels can harm the heart and cause stomach issues. Low levels can lead to dehydration and cause hyponatremia, where sodium blood levels become dangerously low, impairing cognitive function. As such, it’s important to find the right balance.

How much do you need?

In the US, the RDA of sodium for adults is between 1,500 and 2,300 mg.

Where can you find it?

Table salt is a primary source of sodium. However, the biggest source in the modern diet is ultra-processed foods, which deliver way too much sodium for most people’s optimal health.

Sodium is found naturally in most foods, including fruits and vegetables. Celery, beets, and artichokes are all healthy sources of sodium. Fermented foods are another high-sodium source.

Sodium is used in electrolyte supplements and sports drinks. However, since most people already get too much, supplementation isn’t usually necessary except for illness, physical activity, or conditions like postural orthostatic tachycardia syndrome (POTS).

(For more on sodium, see FRN’s full article here.)

8. Zinc

What is it?

Zinc is a cofactor mineral for more than 300 enzymes needed for cell function in kidneys, muscles, skin, and bones.

What does it do for you?

Despite being a micromineral, zinc is busy, with many important functions throughout the body. Zinc supports immune function and is heavily involved in creating genetic material, including DNA. It also serves as a necessary structural component of DNA-binding proteins that affect gene expression. Many proteins that bind to DNA contain zinc.

Zinc supports healthy eyes as well. It’s part of an enzyme that converts retinol to retinal (two forms of vitamin A), which is important for eye health. Research has linked adequate zinc intake to healthier eyes as people age.

Healthy zinc levels may also reduce infections, support brain health, promote a healthy inflammatory response, and boost sexual health in men.

How much do you need?

In the US, the RDA of zinc for adults is between 8 and 13 mg.

Where can you find it?

Some people look to animal products (especially oysters) for zinc, but whole grains, legumes, nuts, and seeds can also be good food sources of zinc.

Zinc is one of the few minerals plant-based eaters may have a harder time absorbing in sufficient quantities from food alone. In general, an estimated 17% of people are low in zinc, but it may be as high as 30% in vegans.

Zinc gluconate, zinc picolinate, or zinc citrate are recommended types of zinc, with the daily upper limit set at 40 mg for adults.

(For more on zinc, see FRN’s full article here.)

Practical Tips for Getting the Minerals You Need

By now, I hope you understand the importance of minerals and the ways — both big and small — that they impact your health. So, how should you ensure your levels aren’t too low?

Here are some tips:

• Diversify your diet — Seek out a wide range of foods to increase your chances of consuming a wider range of minerals. Eating a well-balanced and diverse diet that’s rich in vegetables and that’s based around whole foods rather than processed foods can help ensure you’re getting the nutrition you need.

• Supplement if necessary — Supplementation may be a good option in some cases to ensure that daily requirements are met.Before starting a mineral supplement, it’s a good idea to have your levels tested by taking a blood test. As with anything, you can have too much of a good thing when it comes to these nutrients. Testing for a deficiency allows your healthcare team to monitor your levels and suggest supplementation amounts if or as appropriate.

  Be sure only to take high-quality supplements that your body can absorb. To ensure high quality, look for supplements that undergo third-party testing. This means they send their product to an outside lab to ensure that what’s listed on the ingredient label is in the product and that there aren’t any fillers or unwanted compounds in the product, like heavy metals.

• Learn how minerals are absorbed — Vitamin D helps boost calcium absorption; vitamin C helps pull iron into your bloodstream; and vitamin D and magnesium help absorb each other. But taking nutrients together isn’t always best. For example, calcium and iron can compete for absorption when taken simultaneously, lowering each mineral’s efficacy and overall bioavailability. If you’re focusing on increasing levels of a certain mineral, be sure to also check how it may compete with or be complementary to other nutrients.

• Soaking and sprouting — Many foods like legumes, nuts, seeds, and grains can all be soaked and sprouted to increase nutrient bioavailability, especially of minerals like zinc and iron. For more on sprouting, see FRN’s article here.

Recipes to Help You Get Essential Minerals

Ensuring you get enough essential minerals in your diet is key to maintaining overall health and vitality. Minerals like iron, calcium, magnesium, and zinc play crucial roles in everything from bone strength to immune function. Fortunately, creating delicious meals packed with these nutrients is easy with the right ingredients. The following recipes are not only full of flavor but also rich in the essential minerals your body needs. Whether you’re looking to boost your intake or just consume more whole foods, these dishes are a perfect place to start.

1. Creamy Mushroom Soup With Chickpeas and Kale

Creamy Mushroom Soup With Chickpeas and Kale is not only a comforting and flavorful dish but also a powerhouse of essential nutrients. Mushrooms are known for their selenium, copper, and B vitamins, while kale is packed with calcium, iron, and vitamins A, C, and K. Chickpeas boost the protein content and provide a good dose of folate, magnesium, and potassium. With the addition of cashew cream, you’ll get healthy fats and zinc, and the miso and nutritional yeast contribute to a savory depth of flavor while supplying additional B vitamins and probiotics. Together, these ingredients create a nutrient-dense soup that supports bone, heart, and brain health.

2. Tofu and Broccoli Stir-Fry

This Tofu and Broccoli Stir-Fry is surprisingly simple to make despite the seemingly long list of steps. The key is to treat each component — crispy tofu, savory sauce, and vibrant veggies — as its own little masterpiece. Tofu, the protein-packed star of the show, also brings a hefty dose of calcium, iron, and magnesium to the table, helping to keep your bones strong and your muscles (heart included!) fueled. Meanwhile, broccoli and red bell peppers add a burst of color and nutrition, delivering vitamin C, vitamin K, and folate, along with antioxidants that support your immune system. The garlic and ginger in this stir-fry not only elevate the dish with their bold flavors but also bring additional anti-inflammatory benefits and essential nutrients. When all these elements come together over a bed of fiber-rich brown rice, you have a stir-fry that’s as exciting to eat as it is good for you.

3. Nutty and Chocolatey Teff Cookies

Nutty and Chocolatey Teff Cookies are a delicious combination of peanut butter and chocolate with a satisfying crunch from hazelnuts. They’re also a nutrient-packed treat, bringing a healthy dose of vitamin E, magnesium, and healthy fats from the hazelnuts, along with fiber, potassium, and antioxidants from naturally sweet dates. The featured ingredient, teff, is an ancient whole grain rich in protein, iron, and calcium, making it a fantastic alternative to refined flours. Adding peanut butter and chocolate chips will give you a touch of indulgence while delivering a small amount of iron and magnesium. Together, these ingredients make for a crave-worthy and nourishing baked good.

Thank You for Reading!

So, there you have it. Good health isn’t just about taking your vitamins but your minerals, too! These essential nutrients play a wide range of roles, from maintaining strong bones and teeth to supporting muscle function, nerve transmission, and even the production of hormones. Many of these nutrients carry out intricate tasks within your body that you may not even know about. But whether you realize it or not, they’re working hard to help you be healthy. Ensuring a balanced intake of minerals through a healthy and varied diet can help prevent deficiencies and keep your body operating at its best.

Tell us in the comments:

• Have you ever had a mineral deficiency? What minerals are you particularly concerned about?

Featured Image: iStock.com/RodicaCiorba

Read Next:

• 5 Key Supplements for Vegans and Vegetarians to Thrive on A Plant-Based Diet

The post 8 Essential Minerals — What They Are, Why You Need Them, and How To Get Them appeared first on Food Revolution Network.

In the US, depression has reached epidemic proportions: almost 30% of people report having been diagnosed with depression at some point in their lives.

And that’s just clinical depression, meaning symptoms severe enough to satisfy the diagnostic criteria for the condition. Many more people suffer from subclinical depression — struggling with persistent feelings of sadness, low energy, and emotional distress without having a formal diagnosis.

So what’s causing so many people to be depressed or just plain down? Psychiatrists tend to view depression as the result of a chemical imbalance in the brain and often prescribe medications that affect chemical pathways.

Recently, researchers have identified a strong link between gut bacteria and the development of depression through the gut-brain axis, a bidirectional communication channel between the central nervous system and the enteric nervous system (which you can think of as a mini-brain in your gut).

The food you eat ends up in your gut, where it feeds different types of bacteria. Some bacteria love sugar, others prefer fat, and still others get their kicks from fiber. Whichever kind you feed increases, while the others decline or even disappear.

Certain foods are better for our guts than others (hello, fiber!). But modern industrialized diets don’t tend to prioritize gut-friendly foods. Instead, they’ve been replaced with calorie-rich and nutrient-poor foods. Specifically, the amount of ultra-processed foods and sugar-sweetened beverage options consumed has grown exponentially, particularly in more economically well-off countries.

So, if diet quality has gone down and depression rates have gone up, is it possible that there’s a connection between the rise of ultra-processed foods and depression?

Let’s explore the evidence. In this article, we’ll examine the relationship between ultra-processed foods, food’s impact on the gut-brain axis, and depression. And we’ll look at what you can do to add more good vibes to your life.

What Are Ultra-Processed Foods?

In 2016, the Food and Agriculture Organization of the United Nations adopted NOVA, a food classification system.

NOVA identifies four classes of foods as follows:

1. Unprocessed and minimally processed foods
2. Processed culinary ingredients
3. Processed foods
4. Ultra-processed foods

Public health researchers define ultra-processed foods as “industrial formulations that are mostly or entirely made from industrial ingredients, with little or no whole foods.” They tend to be high in energy (calories) and contain unhealthy fats, refined carbohydrates, added sugars, and salt. They are also engineered to “intensify sensory impact,” which is a fancy way of saying they are formulated to taste so good that you can’t stop eating them.

Ultra-processed foods also tend to be low in protein, dietary fiber, micronutrients, and other bioactive compounds (like antioxidants). In some cases, they may contain no intact whole foods whatsoever.

So what are some examples of ultra-processed foods? They’re all around us, including most packaged snacks, soft drinks, candy, ice cream, cookies, pastries, cakes, frozen meals, a significant share of breakfast cereals, and packaged bread. While meat is unprocessed, processed meat products, such as sausages, burgers, and hot dogs, are considered ultra-processed (as are many plant-based versions of the same type of products).

That’s a long list, but how much do they really contribute to people’s diets? It turns out a lot: Ultra-processed foods account for almost 60% of all calories consumed in the US, and their presence is increasing in other countries as well.

The Role of the Gut-Brain Axis in Mood

So, what does all this have to do with rising rates of depression?

Your gut microbiota is the collection of bacteria, archaea, and eukarya that colonize your GI tract. The unhealthy components often found in ultra-processed foods have been shown to directly cause changes in gut microbiota functions. This can, in turn, impact multiple organs, including the brain, through the gut-brain axis (the bidirectional connection through which your gut bacteria and neurons can chat and collaborate).

One of the functions of your gut bacteria is to modulate the creation and function of neurotransmitters. These are chemicals that allow neurons to communicate with each other throughout your body, especially in your brain. They’re also chemical messengers that regulate emotions, motivation, and movement.

The gut bacteria coordinate their work with your central nervous system using the neurotransmitters GABA, dopamine, norepinephrine, serotonin, and histamine.

As we’ve seen, the foods you eat can contribute to either good or bad gut bacteria formation. If you eat ultra-processed foods, for example, you can bring about gut dysbiosis (basically, an unhealthy imbalance among the different types of bacteria in your gut) due to some particularly unhelpful ingredients.

Ingredients That May Negatively Impact the Microbiome

So let’s get specific — what are the particular ingredients in ultra-processed foods that have the worst impact on your gut bacteria and mood? There are three main categories: free sugars and artificial sweeteners, unhealthy fats, and artificial additives and preservatives.

Free Sugars and Artificial Sweeteners

We have to distinguish free sugars (also called “added sugars”) from natural sugars found in fruits and other sweet foods like sweet potatoes and beets. Natural sugars are bound with fiber and water and tend to be good for us — in fact, they’re one of your body’s preferred energy sources.

On the other hand, free sugars have had their fiber and water stripped away. In nature, you rarely find free sugars outside of honeybee hives (and those bees will make sure you think twice before taking their honey).

How much free sugar are we eating? In the US, among people who are the highest consumers of ultra-processed foods, almost 20% of total calories come from free sugars.

One of the many reasons to limit free sugars is that they can harm your gut microbiome. Specifically, they can negatively impact the synthesis of important products of gut bacteria called short-chain fatty acids (SCFAs). This, in turn, can compromise the integrity of your intestinal barrier, leading to chronic inflammation that often fuels metabolic conditions.

Because sugars can be so bad for you, many people prefer products sweetened with artificial sugar substitutes. Unfortunately, researchers are discovering that these chemicals may actually have a very problematic effect on your gut microbiome. A 2022 study found that just 10 weeks of sucralose (aka Splenda) consumption led to a significant increase in concentrations of harmful bacteria and a decrease in beneficial ones.

What’s more, as counterintuitive as it may seem, studies tell us that people who drink diet sodas are more likely to gain weight. In one study, participants who started out at a normal weight and drank 21 diet sodas per week were twice as likely to be overweight or obese eight years later as their non-diet-soda-drinking peers. While the exact reason for this is unclear, it seems plausible that there could be a microbiome connection.

Unhealthy Fats

The types and concentrations of microbes in your gut, and therefore the function of your intestinal barrier, are heavily influenced by the amount and composition of fat in your diet. In particular, there’s an association between long-chain saturated fatty acids (found in vegetable oils along with dairy and other animal products), dysbiosis, and impaired intestinal barrier function. This can lead to metabolic endotoxemia, a condition in which certain toxins leak into your bloodstream from your gut, leading to an inflammatory response in the immune system.

And there’s a well-documented association between inflammation and depression.

Artificial Additives and Preservatives

Artificial additives and preservatives also can cause damage to the gut microbiome.

A 2019 study found that two additives — sodium sulfite and polysorbate 80 — strongly inhibited the growth of a beneficial gut bacterium called Faecalibacterium prausnitzii.

Carrageenan, often added to ultra-processed foods as an emulsifier or thickening agent, can also disrupt the intestinal barrier, leading to inflammation.

Evidence Linking Ultra-Processed Foods and Depression

We’ve already identified several key mechanisms by which ultra-processed foods can trigger effects in the body that are associated with depression. If this were a detective novel, the crusty private eye would tell the client, “This is all circumstantial. A jury would laugh it out of court.”

Over the past few years, however, research has turned up convincing evidence for a strong link between ultra-processed foods and depression.

A 2022 meta-analysis of 17 published observational studies of almost 400,000 people found that people who ate more ultra-processed foods were more likely to experience symptoms of depression. And the results appeared to be cumulative; eating a lot of these foods over time increased the risk of developing depression later on.

Three papers published in 2023 replicated these findings. One looked at 14 years of data from over 30,000 adult women participating in the Nurses Health Study II. The researchers found that participants who consumed the most ultra-processed food had a 50% higher risk of serious depression than those who consumed the least. Artificial sweeteners and artificially sweetened beverages were highlighted as having the greatest contribution to depression.

A study using data from the Korea National Health and Nutrition Examination Survey also found that eating a lot of ultra-processed food was linked to a higher incidence of depression, especially in women. Data from almost 10,000 women showed that those who ate the most ultra-processed foods were 50% more likely to have depression.

Another study recruited 152 adults to see how their diets, mental health, and brain structures were connected. The researchers found that when people ate a lot of ultra-processed foods, parts of their brains shrunk — specifically, the posterior cingulate cortex and the left amygdala, regions dedicated to maintaining a sense of self and enabling emotional regulation. Not surprisingly, the people who ate the most processed food also suffered from an increased risk of depression.

Foods and Nutrients That Help Fight Depression

Now that we have a good sense of what foods and ingredients are linked to depression, let’s look at nutrients that can reduce dysbiosis, inflammation, and other biochemical processes associated with depression. You might think of these substances as natural antidepressants.

Fiber

When it comes to your mood, fiber is fabulous. Low fiber intake is a risk factor for depression, and getting enough fiber is crucial for maintaining a healthy gut and central nervous system.

A 2021 study found that women who consumed the most fiber were 37% less likely to have depression than those who consumed the least. And a 2021 meta-analysis of four studies totaling almost 100,000 participants found that for both men and women, the odds of depression dropped by 26% in those who were consuming the most fiber.

Find out more about fiber and why it’s good for you.

Antioxidants

Another potential dietary approach to depression (both for treatment and prevention) is to make sure you get enough antioxidants in your diet. One class of antioxidants, polyphenols, is being studied for its potential to manage or prevent depression by reducing oxidative stress and inflammation while modulating the gut microbiota.

A 2021 meta-analysis of seven studies found that the higher people’s dietary total antioxidant capacity (dTAC) scores, the lower their chances of experiencing depression. Based on prior research, the paper’s authors identified specific antioxidants that are known to be related to mental health, including polyphenols, beta-carotene, and vitamins A and C.

Here are some of our articles that go into more depth about the wonderful world of antioxidants:

• Antioxidants in general
• Vitamin A (and its precursor, beta-carotene)
• Vitamin C
• Polyphenols

Healthy Fats

Good fats are crucial for the health of the central nervous system since its tissues are made up of high concentrations of lipids. Omega-3 fatty acids, in particular, are critical to mental health.

A 2019 meta-analysis of 26 studies totaling over 2,100 participants who already had depression found that supplementing with a particular form, EPA, reduced depressive symptoms.

Here’s a deep dive into omega-3s, including why they’re so healthy and the best ways to get them into your diet.

B Vitamins

Vitamins A and C aren’t the only vitamins good for mental health; the B vitamins also play a crucial role.

A 2021 study of over 7,000 Iranian adults found that getting enough biotin (B7) and folic acid (B9) reduced the odds of depression.

Find out more about B vitamins in our article: What B Vitamins Do You Need — And What Are The Best Vegan Sources of B Vitamins?

Vitamin D

Continuing down the alphabet, vitamin D is also an important contributor to mental health.

A 2021 meta-analysis found six controlled clinical trials looking at whether supplementing with vitamin D lessened depression. Three of the studies found that supplementation was effective, while three did not. The authors note that the studies showing no positive effect were short-term and had small sample sizes, which may explain the difference.

Sunshine might also be beneficial against depression. Your body makes its own vitamin D when you’re in the sun.

Read more on vitamin D in our article, Vitamin D Guidelines: What Is It, How Much Do You Need, & How to Get Enough.

Selenium

Some minerals have also been associated with reduced rates of depression.

A 2021 study of Brazilian farmers found that those who consumed the most selenium had half the odds of developing depression compared to those who consumed the least.

And a 2024 review article reported that one way to prevent postnatal depression was to get enough selenium during pregnancy and right after birth.

For our take on selenium, including the best food sources and how much you need, check out our Selenium article.

Zinc

Zinc is another dietary mineral associated with better mental health.

A 2022 meta-analysis found that zinc supplements reduced depressive symptoms in randomized clinical trials. It also analyzed cohort studies and reported that people with the highest zinc intake had a 28% lower chance of getting depressed over time.

Want to know more about zinc? Here’s our article on why zinc is good for you and how much is too much.

Magnesium

Magnesium also contributes to mental health.

A 2020 meta-analysis found that in cohort studies, people with lower serum magnesium levels were more likely to experience depression. Also, for people with existing depression, supplementing with magnesium tended to help, either as a standalone treatment or in conjunction with pharmaceutical antidepressants.

Curious to learn more about magnesium? Here’s our magnesium article that looks at its health benefits, risks, and the best foods that contain it.

Best Foods for Depression

Here’s a handy infographic with specific examples of mental health-boosting foods:

References:

Click here to view sources

Making Healthier Food Choices

If you want to eat to improve your mood, what are some practical strategies for making healthier food choices to support your mental health?

Aim to base your diet around whole plant foods that aren’t packaged and therefore don’t have nutrition facts labels.

When choosing packaged foods, make sure you read the list of ingredients. Look for items with whole foods listed first, and avoid items with long lists of unpronounceable additives, food dyes, and added sugars.

A good rule of thumb comes from writer and food activist Michael Pollan: “If it came from a plant, eat it; if it was made in a plant, don’t.”

If you experience depression, then you’ll likely be familiar with “bad days,” when even little things feel like a huge struggle. One way to keep making healthy choices when you’re depressed is to meal prep, cook large batches of soups, stews, or casseroles in advance, and portion them into individual servings. You can freeze these pre-portioned meals and pull them out whenever the mood strikes.

These meals function as a kind of “depression insurance,” making it easy to have nutritious options on hand, so you’ll be less tempted to reach for processed foods that could make your depression worse.

And having a stash of healthy snacks at the ready can also guard against reaching for (or getting in a car and driving to get) ultra-processed options.

Whole Food Recipes to Boost Your Mood

When you’re looking to cut back on ultra-processed foods, starting with whole, colorful, plant-based ingredients is a great place to begin. To keep things easy (and tasty), we’ve put together three delicious recipes that are simple to make and feature ingredients you can easily keep on hand. These dishes aren’t just flavorful — they have nutrients that can lift your mental health. With these meals ready to go, you’ll be less tempted to reach for processed options and more likely to enjoy nourishing comfort foods.

1. Three-Grain Peaches and Cream Breakfast Bowl

Start your day off right with the Three-Grain Peaches and Cream Breakfast Bowl! This plant-powered delight combines quinoa, millet, and buckwheat — three super grains loaded with nutrients that support mental health and a good mood. With their rich magnesium, B vitamins, protein, and fiber content, these grains will keep you calm, focused, and ready to tackle the day. Topped with creamy, unsweetened plant-based yogurt, juicy peaches, and crunchy pecans, every bite is a burst of flavor and texture. A dash of cinnamon and a drizzle of maple syrup or date paste add just the right amount of natural sweetness without refined sugar or ultra-processed ingredients.

2. The Shine Brightly Salad

We absolutely love how the Shine Brightly Salad puts a smile on everyone’s faces — especially with those sweet and juicy blueberries (they’re brain-loving superfoods, after all)! These berries contain quercetin, a powerful antioxidant that fights oxidative stress and inflammation, giving your mood a natural lift. This vibrant salad, with fresh leafy greens and crunchy sunflower seeds, is more than just tasty — it’s a mood-enhancing, feel-good dish that will have you glowing from the inside out!

3. Everyday Lentil Lunch

The Everyday Lentil Lunch is one of our all-time favorite go-to recipes, and we are excited to share it with you here! Lentils are a nutritional powerhouse packed with fiber, protein, and antioxidants, providing anti-inflammatory and neuroprotective benefits. This makes them a great choice for supporting your mental health. This dish is not only delicious and easy to prepare, but it’s also bursting with bright flavors and is incredibly satisfying. We recommend cooking extra lentils and brown rice to keep on hand — this might become your new lunchtime favorite every day of the week!

Ditch Ultra-Processed Foods for Better Moods

The evidence linking ultra-processed foods to depression is compelling, with numerous studies highlighting the adverse effects of these foods on mental health. Conversely, diets rich in whole foods, fiber, antioxidants, omega-3 fatty acids, and essential vitamins and minerals can support gut health and improve mood.

Making informed food choices and prioritizing a diet rich in nutrients can positively influence your gut health and mood.

Tell us in the comments:

• Have you experienced clinical depression or subclinical symptoms? If so, did you try any dietary approaches?
• What are your favorite foods that are also good for mental health?

Featured Image: iStock.com/beats3

Read Next:

• How Mushrooms Can Help with Depression, Anxiety, and Your Overall Mental Health

• Good Food = Good Mood: The Nutrition and Mental Health Connection

The post The Sad Diet: Ultra-Processed Foods and Their Impact on Depression appeared first on Food Revolution Network.

While tofu has been a staple in many Asian cuisines for millennia, it’s recently made a name for itself among plant-based eaters in other cultures. Now, there are dozens of different types of tofu, from firm to silken to smoked to shredded to baked. And each one has qualities that make it suitable for different uses.

Despite its simplicity, tofu can be a bit of a mystery to those who haven’t cooked with it before. (“Is it Jell-O? Is it a sponge?”) How do you determine which one to use and how to use it?

In this guide, I’m going to demystify tofu for you. I’ll show you the different types and the best ways to store it, and I’ll end with simple and tasty tofu recipes to try at home.

What Is Tofu?

Tofu is the Japanese name for soybean curds, borrowed from the Chinese words for curdled beans. It’s got a smooth texture, kind of like cheese, but unless it’s fermented or marinated, tofu doesn’t have much taste on its own.

Tofu is made by coagulating soy milk with salt and pressing the resulting curds into solid blocks of varying densities. The more water pressed out, the harder the tofu.

Tofu originated in China at least 2,000 years ago, and its use quickly spread across many Asian regions and cuisines.

Tofu and other whole soy foods have nutritional and health benefits, a fact often obscured by misinformation generated by the meat and dairy industries.

To learn more about soy nutrition, health benefits, and myths, check out our comprehensive article: ​​Soy Facts: Is Soy Healthy or Harmful?

Types of Tofu

While there are many different flavors and styles of tofu, six basic types are distinguished by how hard they are “pressed” (if at all) from curds into blocks.

The types of tofu include:

• Silken tofu
• Soft tofu
• Medium-firm tofu
• Firm tofu
• Extra-firm tofu
• Super-firm tofu

Silken tofu is hardly pressed — more like gently shaped into a block. It has a custard-like texture and is very soft. You might have seen small squares of silken tofu in miso soup. Several plant-based desserts also use silken tofu as a base. This is usually the kind of tofu that you’ll see sold in aseptic shelf-stable packaging.

Soft tofu is somewhat pressed, releasing more water. It’s often added to soups and stews.

Medium-firm tofu is harder but still crumblier than firmer types, making it a good scrambled egg substitute.

Firm tofu is pressed harder and can be cut into cubes, strips, cutlets, and other shapes for baking, air-frying, or stir-frying.

Extra-firm tofu is similar to firm tofu but has less water due to more intense pressing. It’s chewier than firm tofu, too, and is the type most commonly used as a meat alternative.

Super-firm tofu uses the least water and the most protein. It’s great for quickly whipping up a meal because it doesn’t require pressing out water to get that desired firm texture when cooking.

Where to Buy Tofu

When the hippie counterculture was in full swing in the 1960s and 70s, you could only find tofu in natural food stores or Asian grocery stores. If you were rocking a plant-based lifestyle back then, you might remember the five-gallon buckets, irregular blocks of tofu, and large metal tongs.

Now, most regular grocery stores and supermarkets carry at least one or two tofu varieties, a testament to the increasing popularity of plant-based foods. It’s also widely available in the grocery sections of big-box stores, like Target and Walmart.

If you’re looking for specialty tofu varieties, Asian grocery stores and markets may still be your best bet. And shelf-stable tofu can be found online or in stores. The most commonly available brand in the US is called Mori-Nu.

Pro tip: Look for certified organic tofu to avoid bioengineered (GMO) soy. In 2020, about 94% of all soybeans planted were genetically modified, so the odds are any non-organic tofu will have come from GMO soybeans. That said, much of the GMO soy is grown for animal agriculture, which is another reason to enjoy organic tofu in place of meat.

How to Store Tofu

Shelf-stable tofu can go in your cabinet and sit there (it will remain shelf-stable until at least the expiration date on the box, which is often a year or more past the date of manufacture).

For other tofu types, the clock starts ticking even before you open the package. Unopened, tofu can last for about a month or two in the refrigerator. But to be safe, go by the “use by” or “best by” date on the packaging.

Once you open the package, you can store the tofu in an airtight container. Just pour enough water to fully submerge it and change the water daily. Uncooked tofu can be stored for up to 5 days, provided you change the water daily.

After cooking, tofu leftovers can last for 3–5 days in the refrigerator.

To extend the life of your tofu, you can freeze it in its original container (which means it might be embedded in a block of ice) or an airtight container.

Freezing alters the texture of tofu, which behaves differently after defrosting than when unfrozen. It tends to be chewier and more sponge-like, which I realize doesn’t sound like a good thing. But there are recipes where post-frozen tofu works better as a meat alternative — for example, dishes originally made with minced beef or pulled chicken.

How to Cook and Use Tofu

Tofu’s versatility extends to the many ways you can cook it. A classic way is to stir-fry chunks in a pan, using water or broth instead of oil. You can brown the tofu individually and set it aside, or toss it back into the pan or wok later after you’ve stir-fried some veggies first.

Tofu can be baked in the oven at 400 ℉ (200 ℃) for 15 minutes for a chewier texture. For a crispier texture, bake it for 25–35 minutes, depending on how hot your oven runs. Toss it halfway through to ensure even baking.

Depending on the type of tofu and the amount of marinade you use, using an air fryer at the same temperature for 15 minutes can also provide a crispy outer coating.

You can also grill tofu (only extra-firm varieties reliably stay on the skewer, I’ve found), flipping it after a few minutes to cook both sides evenly.

Boiling tofu is a good way to achieve a meatier texture. For double meatiness, boil previously frozen tofu.

Tofu can be featured in a host of lovely plant-based dishes.

• You can add cooked tofu to stir-fries and grain bowls.
• It can also add body and absorb flavor from a variety of curries and Asian dishes.
• Tofu can also add chewiness and meatiness to vegan skewers and kebabs.
• You can prepare tofu as a meat or cheese alternative, blend soft tofu into smoothies, and use it as a base for sauces.
• Medium-firm tofu can even convincingly mimic eggs in breakfast scrambles, casseroles, and quiches.
• Sliced and cooked firm tofu can enliven wraps, burritos, and sandwiches.

Tofu Recipes

Now that you understand the different tofu types and how to cook them, get ready to embark on a delicious tofu adventure with these seven scrumptious plant-based recipes. Whether you’re using silken, soft, firm, or super-firm tofu, each recipe showcases tofu’s versatility and ability to transform into delightful dishes. From creamy desserts to hearty mains to crunchy salad toppers, these recipes will inspire you to get creative in the kitchen.

1. Tofu Scramble Breakfast Wrap

Enjoy tofu with an eggy bite in this delicious Tofu Scramble Breakfast Wrap. Not only is it a protein-packed way to start the day, but tofu also wonderfully mimics eggs’ soft, pillowy texture, making it an ideal plant-based transition food. Topped with creamy avocado and savory salsa, these wraps are a 10 out of 10!

2. Kale Caesar With Tofu Croutons

Tofu transforms into a crunchy, crave-worthy salad topper in this scrumptious Kale Caesar Salad With Tofu Croutons. The tangy Caesar dressing, nutty walnut parmesan, crispy tofu croutons, and vibrant dark green kale are brimming with nutrients and packed with plant-powered flavor. This might just become your new favorite way to enjoy tofu!

3. Chive Sour Cream

Keeping a good condiment on hand can make good food even better. This creamy Chive Sour Cream is extra special because it’s made with silken tofu instead of dairy. Silken tofu provides a smooth, rich texture and a neutral flavor that blends easily, making it an ideal base for this recipe and many others. Use this versatile tofu sour cream to top veggie burgers, dollop on tacos, or use as a dip for veggies. Enjoy a delicious, healthier alternative that fits seamlessly into a whole-food, plant-based diet.

4. Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers

These tofu skewers boast a balance of savory and sweet flavors with lots of plant power. With its satisfying texture, the protein-packed tofu pairs perfectly with earthy portobello mushrooms, sweet red bell peppers, and tangy pineapple. A tahini and lime marinade brings all these ingredients to life. Perfect for any gathering or a nutritious family meal, the skewers offer a burst of flavor in every bite. Enjoy a culinary delight that’s both easy to prepare and irresistibly delicious.

5. Tofu Saag Paneer

Cheese is often one of the hardest foods to give up when transitioning to plant-based eating. You can make your own nut or seed cheese at home — and supermarkets have some great almond- and cashew-based cheese options. But what about tofu? In its firm or extra-firm form, it makes a pretty fantastic paneer cheese! If you thought you’d had your last Saag Paneer or have yet to try it because it’s typically made from dairy, try this flavorsome tofu-ized version.

6. Mediterranean Tortilla Pizza With Tofu Ricotta

Tofu Ricotta steals the show in this delectable and oh-so-cheesy plant-based Mediterranean Tortilla Pizza! Used generously as a topping, this pizza is loaded with tofu ricotta and colorful and savory veggies like juicy cherry tomatoes and briny green olives. It’s a delightful way to reinvent tofu, offering a savory and crispy bite bursting with Mediterranean flavors. Perfect for a quick and delicious meal, this pizza is sure to impress and satisfy!

7. Chocolate Cream Dream Pie

While you may think of tofu as a crispy meat or egg substitute in dishes like stir-fries and scrambles, it can also be used to make the creamiest and dreamiest plant-based desserts. It’s such a versatile food! In this delectable dessert, tofu is the base of the heavenly creaminess in this pie that will make you come back for seconds. Enjoy it with or without the coconut cream — it’s a delectable treat either way!

Get Cooking With Tofu

Tofu is a versatile, nutritious, and delicious addition to any diet, whether you’re familiar with it culturally, are a seasoned plant-based cook, or are just starting your tofu journey.

With the information in this article, you should be able to confidently incorporate tofu into your meals, experimenting with flavors and techniques to create dishes that suit your tastes.

Enjoy these tofu meal ideas and recipes in good health!

Tell us in the comments:

• Are you a tofu fan? If so, how do you like to eat it?

Featured Image: iStock.com/from_my_point_of_view

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The post The Ultimate Guide to Tofu: Types, Cooking Methods, and Delicious Recipes appeared first on Food Revolution Network.

But all jokes aside, there’s more to these little berries than just clever one-liners. Blueberries really do have impressive nutritional credentials, particularly their rich antioxidant content that gives them their deep blue hue.

These berries have been a part of North American diets for centuries, long before they graced the aisles of your local grocery store. Indigenous peoples have traditionally harvested wild blueberries as a food source and for medicines and dyes.

While all blueberries have tremendous health benefits, wild blueberries might have the most — delivering up to double the antioxidants of other varieties. However, while some wild blueberries are still harvested in certain regions, the vast majority of blueberries produced today come from cultivated varieties.

Commercial blueberry production as we know it only started near the beginning of the 20th century when botanists and growers in New Jersey figured out how to cultivate the bushes (the trick they eventually discovered was acidic, sandy soil). And with the advent of refrigeration and motorized transportation, the highly perishable berries could now travel the world.

Types of Blueberries

Blueberries are native to North America and grow wild in the northern US and parts of Canada. Today, there are five main types of blueberries, most of which are grown commercially worldwide. They all have slightly different flavor profiles and climate preferences.

Human-selected cultivars include northern highbush, southern highbush, rabbiteye, and half-high. The wild variety, lowbush, is relatively rare, as it can’t be propagated from seed. It’s stewarded and harvested mainly in Maine and Quebec.

Northern highbush is the most common type of blueberry. It’s what you’re likely to find in supermarkets and grocery stores. The plant is so popular that over 50 cultivars of northern highbush blueberries have been developed.

Southern highbush is a hybrid blueberry plant that combines the fruit quality and productivity of the highbush family with a longer growing season.

Rabbiteye blueberry bushes were cultivated from wild varieties native to the southeastern US. Their darker blue fruit has more prominent seeds, thicker skins, and a grittier texture than other cultivars.

Half-high is a hybrid of wild and highbush blueberry varieties. It can withstand colder temperatures than highbush plants and produces medium- to large-sized berries.

The wild or lowbush blueberry varieties that still grow in colder climates in North America produce fruits that are about half the size of cultivated blueberries and are primarily available frozen. 

Blueberry Nutrition

It turns out that the hype about the nutritional value of blueberries is based on sound science. Both cultivated and wild blueberries are good sources of vitamins, fiber, and minerals. They’re high in B vitamins and the minerals copper, manganese, and zinc. Wild blueberries, in particular, are one of the few fruits relatively high in iron.

Furthermore, all blueberries are excellent sources of a class of phytonutrients called polyphenols. They’re especially rich in flavonoids, principally anthocyanins (which give blueberries and other blue or purple fruits and vegetables their rich hue). Wild blueberries generally have higher concentrations of nutrients and more potent antioxidants.

Benefits of Blueberries

Blueberries can benefit our health so much that they’ve earned the moniker “superfood.” There’s good evidence showing that blueberries can support brain, heart, and skin health, fight cancer, help prevent and manage type 2 diabetes, and combat systemic inflammation and oxidation reactions throughout the body.

Blueberries and Brain Health

The polyphenols in blueberries have been shown to postpone brain aging and combat neurodegenerative diseases like Parkinson’s and Alzheimer’s, likely due to their potent antioxidant and anti-inflammatory effects.

How much can they postpone aging and dementia? Well, in 2012, a team of researchers, including some from Harvard Medical School, found that eating more blueberries and strawberries was associated with the addition of up to two and a half years of healthy brain function.

Blueberries can also help with cognition. A 2018 study found that feeding older adults freeze-dried blueberry powder for 90 days helped them perform better on a couple of cognitive tests compared to those randomly assigned to consume a placebo.

It’s not just older adults whose brains could benefit from blueberries. A 2021 study looked at the effects of four weeks of daily wild blueberry consumption on the cognitive abilities of healthy 7- to 10-year-olds. Researchers found that the children who got blueberries scored significantly better on a test of executive function, which is crucial for problem-solving, decision-making, and managing everyday tasks effectively.

Blueberry Heart Benefits

Eating blueberries can help protect your heart by improving your blood vessel function. This includes making them less stiff and helping them balance contraction, relaxation, flow, and clotting. Blueberries seem to do this by reducing oxidative stress and inflammation throughout your body, and benefiting your gut bacteria, which in turn can positively impact your blood vessels.

A six-month trial involving 115 people with metabolic syndrome divided participants into three groups: one eating a single cup of blueberries daily, another eating half a cup, and a placebo group (“no blueberries for you!”). The group consuming the single cup of blueberries showed improved blood vessel function, reduced arterial stiffness, and increased “good” HDL cholesterol levels.

Blueberry Skin Benefits

Environmental stressors like pollution, cigarette smoke, and ultraviolet light can prematurely age skin through reactive oxygen species (ROS) in the body. Blueberries are rich in compounds called polyphenols, including flavonoids like anthocyanin, which act as superstar antioxidants in the body. These flavonoids scavenge ROS and keep them from damaging skin tissue.

A 2020 study looked at the effects of a topical blueberry extract (think cosmetics, but hopefully, they don’t turn your skin blue like Violet Beauregarde in Willy Wonka) on human skin. Researchers found that the blueberry extract helped wounds heal faster, reduced inflammation, and prevented harmful reactions in the skin.

Blueberries and Cancer

A 2021 study examined the effects of a polyphenol-enriched blueberry preparation on breast cancer cells. It found that it decreased cancer-promoting molecules and proteins and increased tumor-suppressing molecules and proteins, which suggests that blueberries may help prevent and slow the progression of breast cancer.

A 2023 study found that fermentation increases certain helpful compounds in blueberries. They tested a mix of these compounds on breast cancer cells and mice with tumors (our view on the use of animals in medical research is here). The treatment reduced the formation of cancerous cell clusters and decreased lung metastases in mice. They also found an increase in a specific molecule named miR-145, which is linked to cancer prevention.

Also, in 2023, researchers discovered that the anthocyanins in Gardenblue blueberries could slow the growth of several types of cancer cells, including those from the cervix, liver, breast, and lungs. The compound appeared to work by disrupting the DNA within the cancerous cells, preventing them from spreading and leading to self-destruction.

What’s more, when combined with common cancer drugs like cisplatin and doxorubicin, those anthocyanins became super effective against liver cancer cells, needing only a tiny amount to make a big difference.

Blueberries and Diabetes

The phytochemicals in blueberries can help lower blood sugar and improve insulin sensitivity. This makes blueberries useful not only for managing type 2 diabetes but also for addressing issues that arise early in prediabetes, such as problems with gut bacteria and liver metabolism.

In 2020, researchers gave older men with type 2 diabetes either freeze-dried blueberries or a placebo for eight weeks. By the end of the study, they found that HbA1c (a key measure of long-term blood sugar) and fructosamine levels were significantly lower in the blueberry group.

A 2021 study also found that when sedentary people were given blueberries and white bread, their blood sugar didn’t rise as much as when they just had the bread.

Potential Considerations and Downsides

While blueberries are awesome, there are some things to keep in mind before upping your consumption.

Blueberry Allergies

While eating blueberries won’t cause you to blow up like Violet Beauregarde, if you have a blueberry allergy (they’re rare but not nonexistent) or suffer from oral allergy syndrome, you may experience symptoms like swelling of the tongue and throat, rashes or itchy skin, wheezing, difficulty breathing, or tingling of the hands and feet.

Pesticides on Blueberries

Another potential downside of eating blueberries is the amount of pesticides that are sprayed on them. Blueberries are on the Environmental Working Group’s “Dirty Dozen” list due to both the number and toxicity of the pesticide residues found on conventionally grown berries.

Researchers who tested cultivated blueberries found that 80% of samples contained more than one pesticide, including two organophosphates which have been banned in the EU and may cause nerve damage.

Wild blueberry growers rely heavily on Integrated Pest Management (IPM) strategies to manage typical weed, insect pest, and disease pressures. IPM often includes pesticides but typically fewer and in lower concentrations.

If possible, choose organic blueberries for your health, the environment, and the health of the farmworkers who weed and harvest your berries.

And if you can’t go organic, you can still reduce your pesticide exposure from blueberries by cleansing them before eating. The most effective method turns out to be 12–15 minutes of soaking in 1 part baking soda to 100 parts water.

For our comprehensive article on how to wash vegetables and fruits to remove pesticides, click here.

The Environmental Impact of Blueberries

Because they are often grown with fertilizer and require irrigation, blueberry bushes take some toll on the environment. Wild blueberries may have a more sustainable cultivation process, mainly because the soil does not have to be dug up or disturbed to plant new bushes.

The Passamaquoddy Tribe of Indian Township, Maine, has long employed sustainable practices to ensure the longevity of wild blueberry plants. Researchers and farmers are also beginning to adopt AI technologies to identify and manage weeds more effectively in wild blueberry fields, which can reduce herbicide use.

Perhaps the biggest environmental impact of blueberries, however, comes from transportation. Air transport is often used to deliver fresh blueberries to distant markets quickly, but this convenience comes at a cost. The carbon footprint of flying fruit is about 50 times higher than that of land or sea transportation, contributing to greenhouse gas emissions and climate change. This raises concerns about the sustainability of consuming out-of-season or non-local blueberries, especially in regions far from where they’re grown. Fortunately, frozen blueberries have a much smaller carbon footprint because they don’t depend on airplanes to move them around.

A Note About Frozen vs Fresh Blueberries

For most people worldwide, frozen blueberries are a better option than fresh. Unless you live in North or South America, and it happens to be blueberry season, frozen blueberries are far easier to access, cost less, and have a much smaller environmental footprint than fresh ones that might have been transported from thousands of miles away. Frozen berries can often save you money while being more sustainable for the planet. And they appear to have all the same health benefits as fresh blueberries. Plus, they’re less likely to get moldy sitting in the back of the refrigerator!

Enjoy Blueberries’ Powerful Health Benefits!

Blueberries are true nutritional powerhouses packed with antioxidants, vitamins, and minerals. Whether you prefer the robust flavor of wild blueberries or the plump, juicy cultivated varieties, both types offer a plethora of health benefits. From boosting brain and heart health to providing anti-inflammatory and anticancer properties, blueberries are a delicious and versatile addition to any diet.

Tell us in the comments:

• Do you eat blueberries? What are your favorite ways to consume them?

Featured Image: iStock.com/Kativ

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The post Are Blueberries Really As Healthy As They’re Claimed to Be? appeared first on Food Revolution Network.