If you’re interested in losing weight, managing certain health conditions, getting rid of inflammation or digestion issues, or if you just want to be healthier overall, you likely know that there are lots of supplements, food combinations and diet suggestions out there. It seems that new diet or nutrition trends are becoming popular by the minute, but everything doesn’t work for everyone. It’s important to keep in mind that if you’re interested in following a health trend, you should be aware of the scientific backing that could make this diet or new way of eating effective for you.
Ready to start making some significant changes to your health regimen? Here are some nutrition and diet trends you may want to know more about.
It’s becoming more and more popular to consume probiotics, especially those that are plant-based. Probiotics are “good bacteria” that help to balance the flora in the gut and improve digestion. Some people even take probiotics to help clear their skin and to stave off the symptoms of acid reflux. Probiotics are found in yogurt because acidophilus, a popular probiotic, is formed when milk is fermented. Kefir is another significant source of probiotics, including acidophilus and lactobacillus bifidus. If you don’t eat dairy, there are also yogurts and kefir products made from soy or coconut milk.
Adding Ginseng to Your Daily Regimen
Ginseng is becoming more popular this year because people are finding that it’s an adaptogen, which means it helps the body to healthily respond to anxiety, stress and strenuous physical activity. A placebo-controlled, double-blind study explored the effectiveness of Panax ginseng on patients with chronic fatigue, and researchers concluded that the patients who took the ginseng had greater cognitive function. The patients also had reduced levels of free radicals and toxins in the bloodstreams, as well as increased energy. You can take a ginseng supplement with meals or consume teas that contain ginseng.
Taking Magnesium With Meals
Adding minerals to your regimen is totally on trend for 2018, and magnesium is among the most practical this year. Magnesium is a mineral that provides several benefits, such as a healthier brain and heart and stronger muscles and nerves. Magnesium is also used to maintain and improve the health of the mitochondria. Women who are peri-menopausal, in menopause or post-menopausal can also take magnesium to increase their energy throughout the day. Magnesium can be taken in supplement form, but is also found in foods like avocados, quinoa, sesame seeds and almonds.
Using Foods As Supplements
Mushrooms can easily be added to your pasta dishes or salads, but some mushrooms have specific health benefits that can help you with conditions like high blood pressure or aid in digestion. For instance, Chaga mushrooms, which have been popular in Asia and Siberia for years, help to boost the immune system. Chaga also works in the digestive tract to fight the strains of bacteria that lead to ulcers. The mushrooms can also be added chai tea for a beverage that soothes and protects the intestines. Cordyceps are another type of mushroom that may help to improve your health. These mushrooms can increase hormone production for men and women and have been known to boost libido. Cordyceps can also boost your metabolism, since the mushroom improves the way the body utilizes oxygen.
Eating More Omega 9 Fatty Acids
You’ve probably heard of omega 3 fatty acids, which are found in fish like tuna and salmon and in other foods like eggs and walnuts. However, omega 9s are getting more attention this year, since these are mono-saturated fats that can help with weight management and balancing glucose levels. Algae has some of the highest concentrations of omega 9 fatty acids, and it is now being converted into cooking oil for its health benefits. The oil also has a high smoke point, so it won’t burn easily and can be used to prepare both meats and vegetables. Other foods that are rich in omega 9s include pistachios, avocados and macadamia nuts, and there are also supplements that contain this fatty acid if you want to make sure you’re getting more omega 9s in your diet.
Anti-Type 3 Diabetes Diet
Diabetes is usually classified into two categories: type 1 and type 2. Type 1 diabetics are dependent on insulin; type 2 diabetics don’t need insulin usually but have to pay special attention to their diet and weight. However, people are now starting to refer to Alzheimer’s disease as “brain diabetes” or type 3 diabetes. This year’s diet trends focus more on brain health, and there are a number of foods that can protect the brain from the onset of dementia-like diseases.
It’s important to include lots of leafy green vegetables like spinach and kale in your diet for brain protection or if you have a family history of Alzheimer’s. Berries and nuts should also be part of the anti-type 3 diabetes diet, since these foods have antioxidants that can prevent memory loss. According to the European Journal of Nutrition, one cup of blueberries helped to improve the cognitive function of adults, compared to adults who were given a placebo.
Tried and True Trends
Plant-based meals have been around for quite some time, but they are still just as popular in 2018. In a recent study involving 1,000 Americans, 54% of them said that a plant-based diet was healthier than the traditional Western diet, which includes large amounts of meat and dairy. Whether you’ve seen a documentary that displays the ways that meat is processed, or you just find that you feel better when there are more vegetables in your diet, you won’t have too much trouble finding ways to stick to a plant-based diet. There are a number of companies coming up with new and tastier plant-based substitutes for milk, cheese and eggs, and you’ll find that many of the healthy desserts that are on the market now actually have some type of vegetable hidden in them.
Stevia is quickly becoming a substitute for sugar in most dishes and beverages, and some people find that this sugar substitute is especially beneficial. Harmful effects of sugar include headaches and fatigue. Also, according to Healthline, you’ll be 83% more likely to develop type 2 diabetes if you consume sugary drinks on a regular basis. Stevia is calorie-free, but it is often mixed with white or brown sugar to create products like Truvia, so you can still enjoy the foods and drinks you love without as many calories. Stevia is also significantly sweeter than regular sugar, so you won’t need as much for your recipes.
More and more people are finding that their digestive systems don’t process grains well. When people can’t digest grains, they may experience bloating, indigestion, headaches and fatigue. For people who suffer from gluten intolerance or celiac disease, or those who are trying to avoid grains to balance blood sugar and lose weight, pseudo-grains could be the answer. Foods like quinoa can easily take the place of rice and have less empty carbohydrates. It’s also pretty trendy to eat finely chopped cauliflower in place of rice, or to cut zucchini and carrots into the shape of noodles to eat in place of pasta. You can also use gluten-free grain flours like amaranth and buckwheat to make traditional breakfast favorites like pancakes and waffles.
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