Turmeric is also receiving attention for potential health benefits. The University of Maryland Medical Center explains that curcumin is the active substance in turmeric. The spice has been used for many years as a possible treatment for a variety of issues, including infection, digestive problems and inflammation. Research is ongoing on the turmeric benefits.

“Studies are looking at the use of turmeric in digestion, cancer, infections, Crohn’s disease, diabetes and many other diseases but evidence in these areas is still preliminary,” said Connie Diekman, RD, board certified specialist in sports dietetics and director of university nutrition at Washington University.

We asked her to tell us more about turmeric. Some of the research is promising, but not all of turmeric’s uses may prove to be effective in humans.

“Studies thus far have been done predominately in test tubes or in animals such that the evidence to support its benefit in humans is not documented. Evidence does show a possible benefit in lowering cholesterol or reducing some of the pain of osteoarthritis but more research is needed. This is an important area where ‘Talk to your doctor first’ is excellent advice,” she added.

Turmeric is a spice, with only a small amount used in a typical dish. Is it possible to eat enough turmeric in your diet to get the health benefits?

Diekman: “This is probably the biggest question with regards to turmeric and health, the evidence does not provide a clear answer so in the interim, enjoy it in your cooking.”

What’s are some ways that turmeric could be incorporated in your diet?

Diekman: “Turmeric is most commonly used in Indian food where it provides the yellow color of curry and the spice curry conveys. Its slightly peppery flavor makes it a good addition to blander dishes – rice, potato dishes, pasta – so even if you don’t cook Indian you can find uses for turmeric – just start with small amounts and increase as you enjoy the dish.”

Turmeric is a spicy way to add variety to your diet and possibly enjoy other benefits. We’ve pinned some recipes on our Pinterest board Benefits of Turmeric.

The post Benefits of Turmeric appeared first on Best Food Facts.

Can vinegar fight colds and sinus infections?

“Apple cider vinegar is acidic and the concept is that drinking it will neutralize the atmosphere in the body preventing bacteria and viruses from surviving, thus preventing the development of the infection,” said registered dietitian Connie Diekman.

Sounds great, but there is a flaw.

“The problem is that the scientific evidence behind that theory has not been shown in humans yet. Studies have been done but the body of evidence is not there so while this may not be harmful, it may not be helpful,” said Diekman, who is a board certified specialist in sports dietetics and Director of University Nutrition at Washington University.

Does drinking vinegar “detox” the body?

There is no scientific evidence for this, Diekman said. “In fact your kidneys and liver are the key to removing toxins in the body and other than taking care of them, they don’t need any help.”

Can vinegar lower blood sugar?

Dr. Carol Johnston, RD, Professor and Director of the Nutrition Program at Arizona State University, previously shared about vinegar’s effectiveness at lowering blood glucose. We checked back with her for an update.

“Several trials published in 2015 continue to demonstrate the antiglycemic effect of vinegar ingestion in adults with insulin resistance and adults with type 2 diabetes,” Dr. Johnston said. “These trials revealed that glucose uptake by muscle was enhanced by the vinegar ingestions. Hence, the acetic acid in the vinegar may be acting by multiple mechanisms to reduce blood levels of glucose. These trials also demonstrated a reduction in blood triglycerides, an exciting finding.”

On a related topic: Can vinegar help with weight loss?

Dr. Johnston said studies have been conducted that show increased fat oxidation (or breakdown of fat) associated with ingesting acetic acid. “However, since the density of fat is low, this oxidation did not translate to much weight loss. This is an area that needs further research to understand the health relevance.”

Health benefits of vinger are still more folk remedy than scientifically proven remedies.
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Can vinegar improve indigestion or acid reflux?

Dr. Johnston: “To my knowledge, there are no published reports examining the impact of vinegar on acid reflux.”

Diekman offers a word of caution to never consumer vinegar straight. “It should always be diluted to prevent such strong acid from hitting your teeth, gums and esophagus. When consumed with other foods this acidity is mixed with the other foods, changing the negative impact,” she said.

Is apple cider vinegar the best type?

Diekman: “Types of vinegar vary in how they are made and how they taste, but in fact, you can substitute them for each other. Apple cider vinegar tends to be a bit sweeter than white so if you want that more tart, pungent taste you might prefer white. Bottom-line – taste is the key.”

What is the “mother” and does it add nutrients to vinegar?

Diekman: “The ‘mother’ in apple cider vinegar occurs as a result of the fermentation process that makes the vinegar. The cloudy look of many apple cider vinegars is due to the fact the food manufacturers did not filter the fermented vinegar and left the remnants of that process. Some feel this makes the vinegar better in taste but it really is about preference.”

Does vinegar have any other health benefits?

Diekman: “Apple cider vinegar provides great flavor to many dishes but the health benefits are still more folk remedy than they are scientifically proven remedies.”

Use vinegar in your cooking and enjoy its flavor while understanding just what it can and can’t do for your health.

The post 8 Questions About Apple Cider Vinegar Answered appeared first on Best Food Facts.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat. There are three main types of omega-3 fatty acids: EPA, DHA and ALA.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mainly in fish and are sometimes called marine omega-3s. Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in most Western diets, and is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables and some animal fat, especially grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited. While the human body can make most of the types of fats it needs from other fats or raw materials, this isn’t the case for omega-3 fatty acids. Omega-3 fatty acids are essential fats because the body can’t make them and we must get them from food.

What are the health benefits of including omega-3 fatty acids in a balanced diet?

Omega-3 fatty acids are an important part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

What foods are omega-3 fatty acids found in?

Fatty fishes like salmon, albacore tuna (both fresh and canned), sardines, lake trout and mackerel, walnuts, soybeans, chia seeds, seaweed and all vegetable oils.

Start incorporating more omega-3 fatty acids into your diet with these tasty recipes:

Sweet Glazed Salmon with Peach Salsa, The Cookie Rookie

Lemony Smoked Trout Dip, Bon Appetit

Berry Chia Overnight Oats, Pinch of Yum

Cilantro-Lime Sardine Salad in Avocado Halves, The Kitchn

Sour Cream and Onion Tuna Noodle Casserole, The Pioneer Woman

The post Benefits of Omega-3 Fatty Acids appeared first on Best Food Facts.