Unfortunately, it’s now been over 50 years, and cancer is still very much with us.

But cancer science has indeed made progress. Some cancers, like childhood leukemia, which had a 99% fatality rate in 1955, are largely curable these days. New drugs can add years of life to many people diagnosed with multiple myeloma. And many cancers have morphed from death sentences into manageable chronic conditions. Gene-editing technology also promises many more potential medical treatment advances in the years to come.

That’s the good news.

The less good news is that cancer is still a leading killer worldwide, accounting for nearly 10 million deaths every year (that’s nearly one-sixth of all deaths from all causes). And there’s a concerning uptick in cancer cases among people younger than 50, with the largest increases among those aged 30–39.

No matter what age it occurs, cancer can be a devastating disease physically, emotionally, and financially. And those burdens are often shared by friends and families. The financial toll can be especially disastrous if the person and their family lack the financial resources to take time off work or don’t have insurance.

Globally, the cost of cancers diagnosed between 2020–2050 is estimated to reach an almost incomprehensible $25.2 trillion. (To help wrap my head around that amount, I calculated that it would be enough money to provide $3,000 to every human being on Earth — with a trillion dollars to spare.)

Some researchers wonder, then, if the original framing of waging a “war” against cancer was a mistake. Viewing cancer as an external enemy took focus away from the value of prevention, which, in all likelihood, could have kept many cases of cancer from developing in the first place.

A lot of research over the last 50 years has pointed to the pivotal role of dietary and lifestyle choices in influencing cancer risk. In fact, one conservative estimate found that 30–40% of all cancers may be preventable with diet and lifestyle measures alone. (In case you’re keeping track, that could lead to savings of up to $10 trillion, and 120 million lives, over the next 30 years, which doesn’t sound too shabby to me.)

So what are these measures? How can you potentially prevent cancer in yourself or a loved one? In this article, we’ll look at 12 ways to reduce cancer risk.

What Can You Do to Help Prevent Cancer?

While many diet and lifestyle strategies have research behind them showing they can help prevent cancer, there are no guarantees in life. There are many different factors that may contribute to a cancer diagnosis. Everyone is biologically different. And what works for one person may not work for another.

But if you want to give yourself the best chance of preventing a cancer diagnosis, there are a few strategies that may help eliminate exposure to harmful cancer-causing chemicals and dietary compounds, along with preventing oxidative stress — a known contributor to carcinogenesis — in the body.

1. Don’t Smoke or Vape Tobacco

Tobacco smoking is the leading cause of cancer in the US and accounts for 25% of all cancer deaths globally (including the majority of lung cancers). Cigarette smoke contains numerous carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitrosamines, aromatic amines, 1,3-butadiene, benzene, aldehydes, and ethylene oxide.

And while smokers’ risk of lung cancer can be a whopping 22 times higher than that of nonsmokers, smoking increases the risk of many other types of cancer as well. Associations also exist between smoking and skin cancer, prostate cancer, multiple myeloma, endometrial carcinoma, and breast cancer

While the long-term effects of vaping and e-cigarettes are as of yet unknown, preliminary research suggests that they may also increase cancer risk. Similarly, vaping can expose you to nasty-sounding carcinogens such as nicotine derivatives (nitrosonornicotine and nitrosamine ketone), PAHs, heavy metals, and complex organic compounds such as formaldehyde.

While quitting smoking at any age can improve your health, doing so at a young age can significantly lower cancer incidence and increase life expectancy.

2. Avoid Plastics

Plastics are another environmental toxin linked to an elevated risk of cancer. This is most clearly seen where plastic exposure is the greatest such as in occupational exposure during manufacturing.

But as industrially-produced plastics continue to grow and infiltrate our lives, it’s harder and harder to find water, food, or soil that doesn’t contain microplastics. Even more concerning is their ability to find their way into living tissue due to their tiny size. While researchers first noticed microplastics in the flesh of marine creatures, now studies show they’re increasingly prevalent in human bodies as well.

Even if you avoid seafood and don’t work in a factory that produces or uses plastic, you still risk exposure to potentially carcinogenic chemicals from plastics found in everyday items.

Plastic packaging for food products can leach harmful chemicals into that food, especially if the contents are heated or acidic (like tomato sauce). Two of the most frequently implicated plastic chemicals are BPA and phthalates.

BPA may cause metabolic disease, obesity, infertility, and ADHD; while phthalates, as endocrine disruptors, can compromise pregnancy, child growth, and reproductive system development. Both chemicals have links to cancer.

BPA has a role in promoting several hormone-dependent cancers (breast, ovarian, and prostate). Exposure to phthalates during childhood is associated with an increased incidence of childhood osteosarcoma (bone cancer) and lymphoma (blood and lymph cancers).

BPA and phthalates aren’t limited to food packaging, however. They’re also in toys, medications, and beauty and personal care products.

The plastics industry has responded to growing concern by using plastics touted as “BPA-free” and “phthalate-free.” But the problem is, other chemicals found in plastics — nearly every type of plastic — turn out to be toxic as well.

It’s not clear whether swapping one type of plastic for another will pay health dividends, at least not nearly as much as finding ways to reduce overall exposure to plastic. Reducing your plastic footprint benefits not just you, but the wider environment.

You can replace plastic food containers with safer ones that have the added benefit of being long-lasting. And for both health and environmental reasons, you can eliminate, as much as possible, highly wasteful and polluting single-use plastics from your life.

Here are nine tips to help you live without plastic (yes, it really is possible!).

3. Avoid Processed Foods and Meats

Now it’s time to talk about food. Many processed foods contain harmful cancer-causing ingredients. While many countries have banned these ingredients, they’re still very much a part of the ultra-processed US food system.

A 2023 study found that eating large amounts of ultra-processed food is associated with a higher risk of developing cancers of the upper digestive tract, such as mouth, throat, and esophageal cancer.

Processed meat, in particular, has been associated with increased cancer risk. The World Health Organization (WHO) classified it as a class 1 carcinogen back in 2015. Specifically, a comprehensive 2021 meta-analysis found that processed meat consumption was associated with “a 6% greater breast cancer risk, an 18% greater colorectal cancer risk, a 21% greater colon cancer risk, a 22% greater rectal cancer risk, and a 12% greater lung cancer risk.”

Fortunately, it’s possible to replicate a lot of the taste and texture of processed meats with plant-based alternatives. Some are definitely kinder to your health than others. And the healthiest will generally be the ones you make yourself. You can even make bacon out of plants!

4. Filter Your Water

Multiple carcinogens exist in drinking water, too. Some, like arsenic, occur naturally, while others are the result of contamination from industry or agriculture. Still others are created when chlorine, used to disinfect tap water, comes into contact with organic material.

The 2000 movie Erin Brockovich told the true story of a town’s contaminated water supply. Unfortunately, a 2022 survey of US federal and state water testing found that the tap water of more than 250 million Americans still has dangerously high levels of this contaminant (chromium-6).

A 2023 study found that the tap water consumed by half of all households in the US is contaminated with cancer-causing PFAS, or “forever chemicals,” so named because they’re extremely resistant to breaking down, either in the environment or the body.

Microplastics are also increasingly concentrated in drinking water.

For tips on how you can treat your drinking water to reduce health risks, check out this comprehensive article on drinking water treatment.

Editor’s Note: Having a good home water filter is a great way to protect your family (and to save money over buying bottled water, which typically comes in plastic). One option that FRN likes is the AquaTru — a countertop RO unit that includes excellent carbon filter technology, delivers high-quality water and flavor, slashes the purchase cost, requires no installation fees, is remarkably water-efficient, and has extremely minimal maintenance costs. The manufacturer, AquaTru, states that their system removes chromium-6, arsenic, PFAS, and a great many other contaminants. It’s available for a $100 discount for FRN members. If you’re interested, you can find out more here.

5. Filter Your Air

While many people think that lung cancer only happens to smokers, up to 29% of all lung cancer deaths are attributable to poor air quality. Some of this comes from outdoor pollution, including car exhaust, factory and power plant emissions, and wildfire smoke, which can travel indoors, where the carcinogenic particles can become even more concentrated.

Your home is also a potential source of airborne cancer-causing chemicals. Cooking with a gas stove, it turns out, can be more of a contributor to carcinogenic air than even second-hand cigarette smoke. Gas stoves can raise indoor levels of benzene, a carcinogen linked to leukemia and other blood cell cancers.

VOCs, or volatile organic compounds, are chemicals that can off-gas from cleaning supplies, paints, insecticides, lacquers and stains, and many other products. Some of these are suspected human carcinogens, as well as having multiple other health effects.

Another chemical that can build up in the home and raise the risk of cancer is radon, a naturally occurring radioactive gas that can cause lung cancer. You can get your home tested, and if levels are high, you can either increase the rate of airflow, get a suitable home air filter, or install an underground ventilation system to divert the gas before it enters your living spaces.

To find out more on the top sources and stunning health effects of indoor air pollution, and what you can do about it, see our article, here.

6. Reduce Your Stress

There are also internal contributors to cancer development: how we process stressors. While the stress response is a crucial system that has evolved to keep us safe in the presence of a threat, many people experience a chronic stress response that remains active even in the absence of an external threat.

Animal studies (our view on the use of animals in medical research is here) and lab-grown human cancer cells have provided evidence that chronic stress may cause cancer to get worse and spread. That’s because prolonged stress triggers inflammation, suppresses immunity, and promotes tumor growth, angiogenesis, and metastasis.

There’s also evidence that persistent and chronic stress exposure might also contribute to tumor initiation in specific cancers.

While you can’t avoid all of life’s stressors, there are some proven strategies that can help you manage stress more effectively. Certain foods can help (here are seven of them.) And adaptogens are plants and herbs that could be especially useful in helping your body deal with stressors and come back into balance.

Exercising and spending time in nature are also documented ways of lowering stress levels. For an added boost of calm, you can do both at the same time, an approach known as green fitness.

7. Use (Natural) Sunscreen

Skin cancer accounts for almost one-third of all diagnosed cancers, and the incidence of both melanoma and nonmelanoma skin cancers has been increasing over the past decades.

The main factors that predict the development of melanoma appear to be a combination of a history of sunburn from ultraviolet radiation and continued recreational exposure to the sun.

One way to keep the sun from damaging your skin is by using sunscreen. Studies have shown that it does reduce the risk of skin cancers. Unfortunately, not all sunscreens are benign. Some contain benzophenone, a suspected carcinogen that also can interfere with key hormones and reproductive organs.

It’s ironic that many people who seek to avoid one type of cancer end up doing so with products that promote other cancers, as well as additional health problems. To avoid this “from-the-frying-pan-into-the-fire” scenario, look for natural sunscreens or other forms of natural sun protection. There are even foods that can protect your skin from harmful UV radiation.

For advice on what to look for in a natural sunscreen, see our article, here.

8. Wash Produce to Remove Pesticides

The greatest cancer risk associated with pesticides is occupational, affecting farm workers who apply pesticides. However, there may also be a risk from dietary sources. Estimates put more than 90% of the US population with detectable concentrations of pesticide biomarkers in their urine or blood.

While many fruits and vegetables are potent cancer-fighters, some of the pesticides used to grow them promote tumor growth, as well as cause harmful gene expression and DNA modification. For example, a 2021 study found a correlation between dietary exposure to pesticides and increased breast cancer risk among postmenopausal women.

But there are several things you can do to minimize your exposure to these potentially carcinogenic compounds. If you can access and afford organic produce, that’s a great way to keep some of the worst pesticide offenders off your plate.

If a 100% organic shopping cart is out of your reach, you can get the most pesticide-free bang for your buck by going organic with the most pesticide-contaminated produce aka “the Dirty Dozen.”

And while you can’t remove all pesticide residue by washing your produce, a water and baking soda mixture can get rid of some pesticides.

For more on how to wash produce to remove the vast majority of pesticide residues, see our article here.

9. Use Nontoxic Cookware

Even after buying organic and washing off as much pesticide residue as you can, you may still be cooking your produce in ways that increase cancer risk. That’s because some nonstick cookware has a coating of carcinogenic chemicals.

The two biggest culprits are poly- and perfluoroalkyl substances (PFAs) and perfluorooctanoic acid (PFOA). PFOA is widely used in the manufacture of a bunch of industrial and commercial products, including Teflon coating on cookware. It’s associated with several cancers, including those of the testicles and kidneys, as well as pancreatic cancer.

To avoid these chemicals, check out some of our suggestions on healthy cookware options.

10. Drink Less (or No) Alcohol

While the media and wellness influencers debate the pros and cons of red wine for heart health, the evidence is clear and increasingly compelling that alcoholic beverages qualify as group 1 carcinogens. This doesn’t mean they get to board airplanes first. Rather, “group 1” is used by the WHO to indicate that there’s “convincing evidence that the agent causes cancer” in humans.

Drinking alcohol increases the risk of several cancer types, including cancers of the upper digestive tract, liver, colorectum, and breast. Worldwide, about 4% of cancers have a correlation with alcohol consumption.

But how much alcohol do you need to drink before your risk of cancer increases? According to the WHO, there’s no safe level of alcohol consumption. While the risk of developing cancer increases substantially the more alcohol you consume, even light or moderate consumption raises your odds of developing cancer.

Find out more on how alcohol affects your health here, and get some suggestions on nonalcoholic or mocktail recipes here.

11. Get Regular Cancer Screenings

Although no substitute for prevention, it’s often true that early detection can be a lifesaver. Getting regular cancer screenings can enable your health care provider to find precancerous cells as well as cancerous tumors.

Specifically, medical societies recommend screening for cancers that are easier to treat and cure when found early. For example, screenings can prevent colorectal and cervical cancers by identifying and removing precancerous lesions before they become cancerous.

Recent studies are also showing that mammography screenings decrease women’s risk of dying from breast cancer. A large-scale 2020 study out of Sweden found that women who participated in mammograms reduced their risk of dying of breast cancer within 10 years by a whopping 41%.

Another screening success has been the Pap smear, which I just learned was named after Dr. Georgios Papanikolaou, the Greek pathologist who discovered the test and publicized it in 1943. Over the past three decades, its widespread use has been credited with decreasing cervical cancer incidence and mortality by over 50%.

Colonoscopies that look for colorectal cancer may also be beneficial once people have reached a certain age. (According to the American Cancer Society, that age is 45 for folks with “average risk”).

Keep in mind, however, that there are also risks involved in all cancer screenings, including false positives that can lead to invasive treatments, as well as aggressively treating tumors that may be so slow-growing as to represent little threat to health.

Additionally, certain cancer screening tests may only be suggested for people who are high-risk. Others are routine tests done regularly after a certain age. To find out what cancer screenings are recommended by the American Cancer Society, here’s a resource they put together.

And remember the adage that an ounce of prevention is worth a pound of cure. For most of us, the best prevention is a healthy diet and lifestyle. Starting with choosing to…

12. Eat Cancer-Fighting Foods

While most of the items on this list are things to avoid — tobacco smoke, plastics, processed foods, etc. — there are also things you can add more of to help prevent cancer.

Vegetable and fruit consumption is associated with a lower risk of many cancers, including those of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, colon, and others. The effects are likely due to the many positive qualities of whole plant-based foods. But two of the best studied are phytonutrients and fiber.

Phytonutrients and phytochemicals found in colorful plant foods, in particular, have been shown to possess anticancer effects. These and other antioxidants help neutralize free radicals in your cells and fight oxidative stress in your body.

Oxidative stress plays a major role in cancer cell metabolism. Cancer patients frequently have low antioxidant stores, and experience increased oxidative stress, leading researchers to seek ways to increase antioxidant activity as a cancer prevention strategy.

Fiber is another key nutrient for cancer prevention. There’s a clear link between fiber and colorectal health. You can think of fiber as the “broom” that sweeps your colon clean. Studies show that people who consumed just 10 more grams of fiber per day had a 10% reduction in their risk of developing colorectal cancer.

But fiber’s benefit doesn’t stop there. Multiple studies have found that the more fiber you eat, the lower your risk of breast and other hormonal cancers.

For more on why fiber is good for you, including a beautifully designed graphic showing 33 of the best high-fiber foods and a bunch of delicious fiber-rich recipes, check out this article.

And for more on anticancer foods, check out 7 Ways to Eat to Defeat Cancer Today and Every Day by Dr. William Li.

Cancer-Fighting Recipes

While some of the strategies shared in this article may take time and even a bit of expense to implement (changing cookware and sunscreen, replacing plastic containers with glass ones, getting a home air purifier, and so on), you can quickly make a dent in your cancer risk through the food you prepare and eat today.

Here are a few of our favorite anticancer recipes that taste so good, you’ll be forgiven for forgetting how good they are for you.

1. Smashed Edamame Avocado Toast

This easy toast recipe delivers a hefty dose of fiber, which is essential for digestive health and reducing the risk of certain types of cancer. Avocado is a nutrient powerhouse, rich in monounsaturated fats and antioxidants, and is known for its anti-inflammatory properties. The star ingredient, however, is edamame, which adds a substantial dose of plant-based protein and isoflavones. These phytonutrients may protect cells from damage and reduce the risk of cancer development. Enjoy the flavors, textures, and nutritional attributes of this craveable breakfast.

2. Strawberry Spinach Salad

Delight in a vibrant salad bursting with flavor and packed with cancer-fighting nutrients. This colorful ensemble features nutrient-rich spinach, known for its abundance of antioxidant cancer fighters like vitamin C and beta-carotene. It’s also complemented by sweet and succulent strawberries, offering a dose of ellagic acid — a phytonutrient that helps scavenge free radicals. The Strawberry Spinach Salad also provides quercetin — a plant compound with anticancer properties. Topped with a tangy beet balsamic dressing, this salad is a mouthwatering treat and a potential ally in your journey toward cancer prevention.

3. Pink Cauliflower Soup

Indulge in a flavorful blend of cauliflower, beets, garlic, tofu, and aromatic spices designed with potential cancer-fighting properties in mind. Cauliflower, a cruciferous vegetable rich in sulforaphane, may assist in reducing the risk of certain cancers by aiding in the body’s natural detoxification processes. Vibrant beets contribute betalains known for their anti-inflammatory properties. And garlic adds allicin, believed to possess powerful anticancer effects. With the addition of delicate microgreens, you’ll also get an extra boost of essential vitamins and minerals.

4. Plant-Powered Lunch Bowl

This Plant-Powered Lunch Bowl is a vibrant mix of nutrient-dense kale, antioxidant-packed turmeric, and carotenoid-rich sweet potatoes. Complemented by a vibrant matcha turmeric dressing, this bowl is more than just a delicious meal — it’s a cancer-fighting recipe. The abundance of vitamins, minerals, and phytochemicals from all of the ingredients creates a bowl bursting with health benefits.

5. Rainbow Smoothie

Indulge in a vibrant Rainbow Smoothie, a flavorful concoction blending the goodness of banana, apple, mixed berries, nutrient-rich spinach, and chia seeds, all with potentially cancer-preventive properties. This colorful smoothie offers a wealth of antioxidants, vitamins, and fiber. Both berries, particularly rich in anthocyanins and vitamin C, and spinach, abundant in folate and antioxidants, are believed to combat oxidative stress and inflammation, potentially reducing cancer risk. Combined with the fiber and omega-3 fatty acids from chia seeds, this refreshing smoothie is a nourishing and delightful treat!

Take Control of Your Health with These Cancer Prevention Strategies

Cancer can be devastating. And while medical advances have been largely modest and limited to certain families of cancer, there’s a lot of hope in the form of evidence-based strategies for lifestyle-based cancer prevention.

From steering clear of harmful substances like tobacco and plastics to embracing stress reduction techniques and consuming cancer-fighting foods, there are many steps you can take toward a healthier lifestyle.

While no approach guarantees immunity from cancer, the combination of these measures can significantly reduce your risk. And the collective impact of these lifestyle changes holds promise not just for individual well-being but also for a future in which the devastating impact of cancer is diminished.

Tell us in the comments:

• Which of the 12 cancer-fighting strategies above do you already engage in?
• What’s one thing you can do right now to reduce the risk of cancer for yourself and your loved ones?
• Which cancer-fighting recipe will you make next?

Featured Image: iStock.com/FatCamera

Read Next:

• The Top 10 Vegetables You Can Eat to Prevent and Reverse Cancer
• IGF-1: The Growth Hormone That Can Fuel Cancer

The post 12 Ways to Reduce Your Cancer Risk Using Diet & Lifestyle appeared first on Food Revolution Network.

Prices for copper rose in the 1970s largely due to the electronics revolution. Copper is a great conductor of electricity. So as the need for wiring and components increased, global demand did, too.

Copper’s properties also make it not just valuable but indispensable for human health. It doesn’t get the same press as other minerals, such as calcium and iron. But it serves many crucial functions in the body.

In this article, we’ll explore why copper is necessary for bodily functions ranging from immune support to antiaging properties to brain protection. We’ll discuss the potential risks of not getting enough copper, and whether that’s a concern (especially for plant-based eaters), as well as the very real dangers of getting too much copper.

What Is Copper?

Copper is an essential trace mineral found in every tissue of your body. Like other minerals, your body doesn’t make its own; you need to get it from food. But compared to many other essential minerals, you don’t need a lot for optimal functioning.

Copper is a very busy do-gooder in your body, lending a hand all over the place. It’s a cofactor (a nonprotein molecule that supports a biochemical reaction) for several enzymes known as cuproenzymes (“kupros” is Greek for copper, so named because the island of Cyprus was famous for its rich copper deposits). These enzymes are involved in the production of energy, neurological signaling, and the making of connective tissue.

Copper helps your body form collagen and assists in iron absorption. It also acts as an antioxidant. The main defense against oxidative stress actually involves copper-based compounds called superoxide dismutases (SODs for short). SODs help convert superoxide radicals into less harmful molecules like oxygen and hydrogen peroxide.

Copper is also involved in the formation of new blood vessels. Plus, it helps balance various neurohormones, regulates gene expression, supports brain development, influences skin pigmentation, and maintains the functioning of the immune system. That’s one busy mineral!

How the Right Amount of Copper Benefits Your Health

Copper is essential for many bodily processes but harmful in both deficiency and excess. (Or as Goldilocks might say, “Not too little and not too much, but just right.”) Maintaining appropriate copper levels is important for overall well-being. And it’s particularly important for the health and functioning of your brain, bones and joints, heart, arteries, skin, and immune system.

Let’s look at some of the ways that researchers study copper in regard to health.

Copper and Heart Health

Proteins containing copper are essential for protecting your cardiovascular system from stroke and the damage it can cause. When the body doesn’t manage copper levels properly, it can lead to heart problems, including enlargement, heart failure, coronary artery disease, and a type of heart disease related to diabetes.

But for most people, too much copper is a more likely problem than not getting enough. A 2015 study compared copper levels in 334 people, some of whom had healthy arterial function and some with varying degrees of atherosclerosis (arterial hardening and blockages). Researchers found higher blood levels of copper in the patients with atherosclerosis. And the more severe the condition, the higher the levels of copper.

Because of the study design, we can’t say whether the high copper levels caused the atherosclerosis or if it was the other way around. (Or, for that matter, if both stem from something else.)

Copper and Brain Health

The right amount of copper is also necessary for brain development and function. Diseases that affect brain copper levels, such as Menkes disease (not enough copper) and Wilson disease (too much copper), affect the functioning of neurotransmitters called catecholamines. They play a role in various brain functions, such as regulating mood, motivation, attention, and stress response. And they’re involved in transmitting signals between neurons and can affect cognition and behavior.

Elevated copper levels may also play a role in the development of Alzheimer’s disease. Studies have shown high levels of copper can affect the functioning of neurons in important areas of the brain, such as the hippocampus and cerebral cortex. This can lead to problems with memory, critical thinking, and motor skills.

Researchers have also discovered a connection between copper and the formation of amyloid beta plaques, which are a hallmark of Alzheimer’s disease. As copper levels increase, it can speed up the formation of these plaques, contributing to further damage in the brain.

Copper and Bone Health

Too much or too little copper is also a problem for your bones and joints. Copper compounds are important cofactors for an enzyme that makes bone matrix (basically, the stuff that makes up your bones). And nearly two-thirds of the copper in your body is stored in muscles and bones.

In 2014, researchers looked at 50 adults who had severe tooth wear (that means their teeth were worn down, not that their teeth wore high-necked cardigans and ankle-length skirts). They found lower copper levels in their tooth enamel, as well as lower bone mineral density in the spine, which is a predictor of osteoporosis.

A 2018 study measured copper levels in participants’ blood and also looked at several aspects of bone health, including bone mineral density and whether they had fractured any bones. Researchers found that people with lower levels of copper had lower bone mineral density in certain areas of the hip compared to those with slightly higher levels of copper.

They also found that those with very high levels of copper in their blood had a higher risk of experiencing fractures compared to those with slightly lower levels. So again, copper adheres to the Goldilocks principle.

Copper and Skin Health

It’s time to introduce you to a very special substance in your blood: glycyl-L-histidyl-L-lysine. That’s a mouthful, so we’ll follow the scientists in calling it GHK.

GHK levels are highest when you’re young, around 20 years old, but decrease as you get older. By the time you’re 60 years old, the levels drop significantly.

GHK has a special attraction to copper, and when they come together, they form something called GHK-Cu. GHK-Cu can help rejuvenate your skin by promoting the growth of new skin cells and speeding up the healing process. It has powerful antioxidant properties, which means it helps protect your skin from the sun and other oxidative damage. And it can also reduce inflammation in the skin, which can help prevent and smooth out wrinkles.

Did you know your skin can absorb copper? Studies show that there’s a low risk of adverse reactions from skin absorption of copper. And several placebo-controlled clinical trials have shown that sleeping on pillowcases impregnated with copper oxide can actually reduce the depth of facial wrinkles and improve overall skin health.

A 2020 study took small skin grafts and exposed them to these fabrics. The researchers found that they continuously released copper ions that were absorbed through the skin, which increased the production of some skin proteins, stabilized the dermal layer, and reduced aging and damage.

Copper and the Immune System

Copper is also required for the formation and activity of neutrophils, a type of white blood cell that’s a key component of the immune system. Their main role is to defend the body against infections caused by bacteria and fungi.

But there’s a downside to copper’s ability to support immunity: There’s an association between excess copper levels and increased immunity of cancerous tumors to treatment. So how difficult is it to get the right amount of copper for good health?

How Much Copper Do You Need?

Since copper is a trace nutrient, only a small amount is necessary daily. And only a small amount is stored in the body. Whereas iron or calcium requirements are in milligrams per day (mg/day), copper needs are in micrograms per day (mcg/day). A microgram is one-millionth of a gram, which is a very, very tiny amount indeed.

The following are the United State’s RDAs (Recommended Daily Allowances) for copper at different stages of life.

So those are the recommended minimum levels. What about maximums? Officially, the upper limit of copper for adults is 10,000 mcg per day. But it may also be the case that the official maximum levels should be lower. As many scientists are fond of saying, “More research is needed.”

Dietary Copper Sources

Copper is in a variety of foods. And the foods highest in copper are animal-derived products such as organ meats, oysters and other seafood, poultry, and red meat. Meat products are the only foods that will put you anywhere near the upper limit of 10,000 mcg per day. For example, three ounces of pan-seared beef liver has over 12,000 mcg of copper.

But you don’t have to eat animal products to meet your RDA of copper. Many plant-based foods are good sources of copper, too.

Here are some of the top plant-based sources of copper:

Copper Deficiency

If clinical copper deficiency is present, symptoms can include anemia (not enough red blood cells and/or not enough hemoglobin in the blood), bone and connective tissue abnormalities, and neurological problems.

But since so many foods contain copper, deficiency is generally less about intake and more frequently due to intestinal problems (such as Celiac disease) or genetic conditions. Maintaining adequate copper levels in the body is mostly dependent on absorption from the intestines. As a result, copper deficiency is relatively uncommon among the general population.

Your body also has the ability to modulate its copper absorption rate based on availability. It generally increases the absorption rate if your diet contains less copper.

However, copper levels are not typically assessed in routine testing as there isn’t a reliable biomarker for copper status. Blood levels of copper and ceruloplasmin (CP) concentrations are sometimes used in people with a known deficiency (such as with Menkes disease). But factors such as infection, pregnancy, and even some cancers can affect the accuracy of these levels.

Zinc Supplementation and Copper

However, there’s a cause of copper deficiency that is in your control and has been seen more frequently since the start of the COVID-19 pandemic: zinc supplementation. Zinc was one of many dietary supplements recommended during the height of the pandemic as a means to bolster immune defense.

While zinc can help prevent and fight infections, there is the issue of too much of a good thing. Excessive zinc intake (more than 50 mg a day) has been shown to interfere with the body’s absorption of available copper. As a result, copper levels in the body can drop to dangerous levels and cause symptoms of deficiency.

High doses of vitamin C (over 1,500 mg a day) or supplemental iron may also induce copper deficiency by competing with copper for absorption in the intestine. This is one reason to be cautious about taking large amounts of supplements on an ongoing basis.

Copper Toxicity

There are also a few ways to have dangerously high levels of copper in your body. That condition is most frequently associated with Wilson disease, a rare inborn error of metabolism that starts by overloading the liver with copper, and then moves on to the brain and other tissues.

People can also get acute copper poisoning from drinking beverages stored in copper-containing containers, as well as from contaminated water supplies. The US Environmental Protection Agency has set upper limits on copper in drinking water at 1.3 milligrams per liter, while the World Health Organization is okay with the slightly more lenient 2 milligrams per liter.

Copper can enter your drinking water through corroded copper pipes, so if you live in an old house or have well water, you may want to get your water tested.

Excessive amounts of copper can cause abdominal pain, nausea, vomiting, and diarrhea in the short term. Long-term copper overexposure can cause liver damage and kidney failure.

You can also get copper poisoning by cooking food, especially acidic food like tomato sauce, in uncoated copper cookware. (Many chefs love this cookware because copper is an excellent conductor of heat.) The good news is, most copper cookware is lined with a nonreactive metal, such as nickel, tin, or stainless steel. As long as you take care of the lining by cleaning it with nonabrasive materials, and stop using it if the lining starts to crack or flake, copper cookware can be perfectly safe.

Toxicity from Copper Supplementation

Another cause of copper toxicity is taking copper-containing supplements. Some of the most commonly found multivitamins contain copper. And some even contain over double the RDA for copper. But copper supplementation is not generally recommended.

Health care professionals like Dr. Neal Barnard actually advise against the inclusion of both iron and copper in multivitamins. Too much of either can negatively impact brain health, possibly even contributing to the development of neurological disorders like Alzheimer’s and Parkinson’s. One 2022 study based on the Atherosclerosis Risk in Communities (ARIC) cohort found that “Copper intake from supplements was associated with greater 20-year decline in global cognition overall.”

However, the amount of copper in multivitamins and other supplements isn’t the only reason there’s a risk of toxicity. It’s also because the average copper intake among US adults already exceeds the recommended amounts. With so many foods providing an abundance of copper, especially animal products that are commonly consumed as part of the modern industrialized diet, there’s no need for added copper supplementation.

In fact, getting copper from animal products may be just as bad or even worse than getting it from supplements. That same 2022 study found that dietary copper, especially when consumed with saturated fat, increased the risk of incident dementia. And since plant-based foods have lower copper bioavailability and saturated fat, there’s no known neurodegenerative effects (and less risk of copper toxicity).

Copper-Rich (But Not Copper-Excessive) Plant-Based Recipes

Goldilocks would be happy with these tasty (and simple to prepare) plant-based recipes. From savory breakfast wraps to naturally sweet chocolate chip muffins, meeting your copper needs (without risking exceeding them) on a plant-based diet can be easy (and delicious)!

1. Tofu Scramble Breakfast Wrap

Tofu Scramble Breakfast Wrap is a delicious morning meal that not only satisfies your taste buds but also prioritizes your nutritional well-being. You’ll get your daily copper needs met from the tofu, spinach, and avocado in this wrap. Plus, you also get the added benefits of fiber, plant-based protein, healthy fats, and plenty of other essential nutrients. This wrap is a hearty and savory way to start your day the plant-based way!

2. Green Goodness Sandwich

Green Goodness Sandwich practically overflows with fresh, colorful, and nutrient-rich veggies. The green veggies — leafy greens, cruciferous vegetables, and avocados — are all great sources of plant-based copper. And this sandwich is also piled high with other colors (which means lots of phytochemicals!) — from red tomatoes to purple onion to orange turmeric to white seeds. This nourishing meal is bursting with so much wholesome goodness, you may want to add it to your regular recipe rotation.

3. Banana Chocolate Chip Millet Muffins

Dark chocolate and millet are the copper-rich, plant-based stars of these Banana Chocolate Chip Millet Muffins. Whether you enjoy the muffins as a wholesome breakfast or an afternoon pick-me-up, you can take pleasure in knowing that you’re getting the nutrients your body needs. Indulge in the delightful flavor and nutritional benefits of Banana Chocolate Chip Millet Muffins — because a little copper can go a long way toward a healthier you!

Getting the Right Amount of Copper is Key

Although it doesn’t get the same attention as many other nutrients, copper is essential to health and vitality. It works as an antioxidant — combatting oxidative stress throughout your body. And it has research-backed benefits for your heart, brain, bones, skin, and immune system.

But too much copper can be a problem, and this may be more of a concern for people who eat large amounts of animal products that are especially high in it, take supplements with copper, or whose drinking water is contaminated with copper from pipes. The good news is that it seems most people who eat a plant-based diet will do just fine with their copper consumption. And that should please Goldilocks very much.

Tell us in the comments:

• Penny for your thoughts! What did you find surprising about copper and nutrition in this article?

• What’s your favorite copper-containing plant-based food?

• Which recipe will you try next?

Featured Image: iStock.com/ratmaner

Read Next:

• Zinc: Benefits, Risks, & How Much You Need

The post Dietary Copper: How Much Copper Should You Get and the Best Sources of Copper appeared first on Food Revolution Network.

Since then, the search for a fountain of youth has been a recurring obsession of kings and explorers, pilgrims and pirates. As far as I know, none of them ever found it (or if they did, they aren’t sharing any details). No spring, river, pond, lake, or sea has magically rejuvenated the bathers who submerged themselves in its water to the point where creaky elders limp in and dewy-eyed adolescents leap out.

If you’re searching for clues to living a long and healthy life, you probably need to look elsewhere. And a huge factor in the rate of aging turns out to be a class of compounds found in many of our most common (and sadly, most beloved) foods. If you want to slow down your biological clock, limiting your consumption of these foods appears to be a much more reliable and effective strategy than dunking yourself in a mangrove swamp in Bimini or a waterfall pool at the foot of a South Indian mountain.

The compounds are known to biochemists as advanced glycation end products, which might be hard to remember except for their most excellent acronym: AGEs. As in, AGEs that accumulate in your tissues — make you age faster.

Aging isn’t just a vanity issue that sells stock image licenses to fashion magazines and anti-wrinkle creams to their readers. It’s a big deal for your overall health because, statistically speaking, the single biggest risk factor for disease and death isn’t your genes, or your diet, or how much you exercise, or whether you live downwind of a Superfund site, or whether you drink enough water or put on sunscreen, or any lifestyle or environmental factor; it’s your age.

Which means that because AGEs can contribute to the development of various age-related diseases and conditions, they can shorten your lifespan.

The good news is, you have a lot of control over the amount of AGEs you consume, which in turn largely determines the concentrations of these compounds that accumulate in your body and how much harm they get to perpetrate.

In this article, we’ll dive into the world of AGEs and their impact on your health. We’ll see how your food choices — as well as various cooking methods — can affect the formation of AGEs. And we’ll discover some simple and delicious ways to minimize AGEs in your diet — so you can increase your odds of a longer, healthier, and happier future.

What Are AGEs?

Advanced glycation end products are harmful compounds that form through a natural process called glycation. It takes place inside your body when the sugars in your bloodstream react with proteins, lipids (fats), and nucleic acids from the food that you eat.

You can also introduce AGEs into your body fully formed, as it were. They form exogenously (that is, outside the body) when foods are browned and their outer layer becomes crispy and crunchy. This chemical reaction is known as the Maillard reaction, or nonenzymatic browning. The Maillard reaction gives foods a texture, taste, color, and aroma that most people find very pleasing.

You can also introduce AGEs into your body through drinking alcohol and smoking.

As you age, AGEs can start to accumulate in your tissues and organs. The more your blood sugar levels fluctuate, the more AGEs form, and the more the effects of glycation intensify and accelerate the aging process.

AGEs can also cross-link with various proteins in your body, leading to the formation of abnormal structures and interfering with the functioning of important molecules. This further contributes to the aging process.

Why Are AGEs Bad for You?

Advanced glycation end products have been shown to be toxic, immunogenic (triggering an immune response, typically unwanted and over-the-top), and capable of triggering cellular injury. Another remarkably on-point acronym, RAGE, stands for Receptor for Advanced Glycation End Products. It is a receptor protein for AGEs that plays a role in the inflammatory response and has been implicated in various age-related diseases and conditions, including skin damage, respiratory disorders, neurodegenerative diseases like Parkinson’s and Alzheimer’s, cancer, type 2 diabetes, and cardiovascular disease.

Skin Health

AGEs contribute to skin aging, including the formation of wrinkles and brown spots. They affect how proteins work in the dermis (the middle layer of your skin), leading to lots of problems: decreased elasticity, delayed recovery from wounds, accelerated skin aging, and inflammation that can contribute to skin conditions like dermatitis and psoriasis.

Collagen (a type of protein found in our connective tissue, cartilage, bone, and tendons) is one of the structures most easily attacked by AGEs. Over time, AGEs can accumulate on collagen, causing the skin to turn yellow.

Neurodegenerative Diseases

Autopsies of people who died from or with Alzheimer’s disease have shown accumulations of AGEs have been found in their brain plaques, as well as in their blood serum and cerebrospinal fluid. AGEs can also hasten the ravages of Parkinson’s disease by contributing to neuronal cells’ self-destruction as well as the formation of Lewy bodies (structures associated with abnormal deposits of a particular protein in the brain).

Respiratory Disorders

The more AGEs a person consumes, and the more frequently they eat meat, the more likely they are to experience breathing problems. This includes symptoms of asthma in children, such as wheezing. Kids who consume the most AGEs typically need more asthma meds, have their sleep interrupted by wheezing episodes, and are most limited in their ability to exercise without shortness of breath.

When COVID-19 hit, many of the initial deaths were linked to an immune system overreaction known as a cytokine storm. AGE consumption appears to be linked to worsening outcomes in COVID patients due to more extensive lung damage. AGEs also can lead to severe pneumonitis (inflammation of the lung tissue) by impairing the immune response, triggering inflammation, changing the structure of lung tissue in a way that decreases lung function, and enabling bacteria to adhere more easily to the lungs.

Type 2 Diabetes

The AGEs that are created by cooking certain foods in certain ways (known as exogenous AGEs, to differentiate them from the endogenous AGEs that are synthesized inside our bodies) can be extremely harmful to people with type 2 diabetes. In addition to adding to the inflammation that can trigger the development of the disease, AGEs also contribute to diabetic retinopathy and other related issues that can damage eyesight.

Some of the vascular dysfunction associated with diabetes can be prevented by blocking the RAGE receptors. And proactively consuming a diet low in AGEs can increase insulin sensitivity, which can reduce the risk of developing type 2 diabetes in the first place.

Cancer

With cancer, AGEs can act like gasoline thrown on a fire, increasing carcinogenic processes in a wide range of cancers and promoting their malignant behaviors. A 2015 study of male members of the US-based AARP found that the more AGEs they consumed, the greater their risk of developing pancreatic cancer. And a 2022 study of over 14,000 Japanese men found that high AGE intake was significantly associated with an increased risk of liver cancer.

AGE-Forming Foods

I hope by now you’re motivated to find out where these AGEs are hiding, so you can consume as little of them as possible. So here are the five main categories of AGE-forming foods.

Meat

In the standard industrialized diet, meat is typically the largest contributor to AGE formation. They’re created when the proteins in meat get a little too friendly with sugars, particularly glucose and fructose, that can be added during processing (some examples are many forms of bacon, hot dogs, and corned beef) or via marinades.

When meat is cooked at high temperatures, especially over an open flame or on a grill, it can produce harmful compounds that contribute to AGE formation. Some of the worst offenders are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are classified as potential and known carcinogens, respectively.

Regardless of the cooking method, any blackened or charred meat will contain these compounds. The levels depend on the type of meat (beef is worst), cooking conditions, and final internal temperature.

If you’re wondering why humans tend to love the color, smell, texture, and taste of something that’s so bad for us, it’s probably because the Maillard reaction is a good indicator that the meat has been cooked enough to kill the pathogens that could kill you. From an evolutionary perspective, the AGEs that keep us from reaching old age are far preferable to the germs that could end your life in the next few hours or days.

Fried Foods

Frying and other high-heat cooking methods also increase the AGEs in foods. A big culprit here is the repeated heating and use of cooking oil in commercial settings. That oil accumulates large amounts of AGEs, which get transferred to those fries or mozzarella sticks when they’re submerged in their fryer basket.

The longer the food is exposed to high-temperature frying, the more opportunity there is for the Maillard reaction and AGE formation to occur. Even changing the cooking oil daily leaves room for lots of AGEs. Swapping out large containers of hot oil is a dangerous and not very fun job, so some restaurants or commercial kitchens schedule the task only every few days. (I asked a friend’s son who once worked in a local restaurant how often they changed their cooking oil, and he responded, puzzled, “I have no idea if they ever do.” Sometimes I’d rather not know certain things.)

Cheese

The highest concentrations of AGEs are found in aged and hard cheeses in particular, probably because they’re pasteurized and/or they spend a lot of time aging or curing at room temperature — conditions that make up a veritable AGE factory. But all dairy cheeses are potential sources of AGEs, perhaps because dairy contains large amounts of fat along with natural lactose sugar.

Processed and Packaged Foods

Processed and packaged foods are often high in AGEs. Many of them contain added sugars, and undergo high-temperature processing as they’re baked or fried. They’re high in AGEs via that good old Maillard reaction, which is responsible for the browning and flavor development in cooked foods, and which can also extend shelf life.

Sugary Foods

Since AGEs form via glycation (essentially, sugarcoating proteins and fats), foods high in added sugars, such as candies, pastries, and sugary beverages, can provide fodder for the glycation process and contribute to the formation of AGEs.

There’s data that suggests that the glycation process following high sugar intake may be a key player in the development of metabolic disturbances.

Foods and beverages with a high fructose-to-glucose ratio may promote AGE formation. These can include anything with high-fructose corn syrup, agave nectar, honey, and filtered fruit juices. A glaring exception to this rule is fruit, which is actually protective against AGE-related disease thanks to its high fiber content.

Especially worrisome are commercial soft drinks sweetened with high-fructose corn syrup, which are often high in an intermediate product of the Maillard reaction called methylglyoxal.

Why Eating a Whole Food Plant-Based Diet Is the Best Way to Avoid AGEs

You can’t avoid AGEs entirely — pretty much every food contains some. But whole plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices, naturally have lower levels of AGEs than animal-derived foods. And some cooking methods commonly used on plant foods — steaming, boiling, and baking — produce fewer AGEs than the higher-temperature methods like frying, grilling, and broiling that are commonly used for foods of animal origin.

It’s definitely possible to get exposed to significant quantities of AGEs on a plant-based diet if you routinely fry starchy foods like potatoes (I’m looking at you, potato chips and french fries!). These foods also produce acrylamide, another compound that may be problematic for some people when consumed in large quantities.

But even when fried or broiled until brown and crispy, most whole plant-based foods offer compounds that can mitigate the damage caused by AGEs. Many are rich in antioxidants, such as vitamins C and E, the provitamin beta-carotene that your body converts to vitamin A as needed, and various phytochemicals that help neutralize the free radicals that can contribute to AGE formation and oxidative stress in the body.

Also, the soluble fiber available from plants helps regulate blood sugar levels and can reduce the glycation process by slowing down the absorption of sugars in the bloodstream.

5 Foods (and 1 Beverage) That Prevent Glycation

You can go a long way toward reducing AGEs and RAGE in your body by avoiding or limiting highly processed foods and those of animal origin, and by using lower-temperature cooking methods that don’t produce crispy, crusty browning on the outside.

In addition to those strategies, you can also consume some specific foods that contain compounds that inhibit the glycation process, so that the AGEs you do inevitably consume have less risk of causing aging and accompanying health problems.

Berries

The antioxidants in berries help reduce the conditions that lead to glycation by scavenging and neutralizing free radicals. Polyphenols found in berries, especially anthocyanins and quercetin, may directly inhibit the formation of AGEs. And extracts made from the skins of red grapes (which are, botanically speaking, berries) were able to inhibit the creation of AGEs in a test tube containing fructose-glycated proteins.

Berries also deliver anti-inflammatory and blood sugar-balancing effects.

For more on berries and some “berry” great recipes, see our article here.

Spices

Many spices, some commonly used in modern kitchens and some still awaiting their turn as superfood du jour, have been shown to prevent AGE formation through their powerful antioxidant activity. Examples include star anise, cinnamon, allspice, and cloves, which are staples in many traditional cuisines around the world. And good old black pepper also performed well at this task.

Other powerful anti-AGE spices include garlic and turmeric which contains the powerful antioxidant curcumin.

For more on herbs and spices, see our article here.

Nuts

Nuts, led by walnuts and pistachios, are great at inhibiting the glycation process in early and intermediate stages, before they even have a chance to reach the end stage indicated by “AGEs.” They are also powerful anti-inflammatories, helping to prevent damage related to any glycation that still occurs. Additionally, nuts have high antioxidant capacity (thanks to their concentrations of vitamin E) and are rich in phenolics and flavonoids that fight free radicals.

For more on nuts, see our article here.

Cruciferous Vegetables

Cruciferous vegetables contain the powerhouse antioxidant and anti-inflammatory sulforaphane, which is famous not just for giving cabbage and broccoli their distinctive odors, but also for being one of the most effective cancer fighters ever identified.

One of the ways sulforaphane delivers its massive health benefits is by inhibiting AGE-induced damage. In this way, it may prevent cardiovascular and diabetes-related complications. Broccoli sprouts, in particular, may play a protective role against vascular injury by inhibiting the AGEs’ (and their receptors’) axes and exhibiting anti-inflammatory actions.

For more information about sulforaphane and how to get it into your diet even if you aren’t a cabbage fan, check out our comprehensive article here.

Citrus

Perhaps the OG antioxidant, and certainly the one with the most publicity, vitamin C lives up to its reputation by helping to inhibit glycation processes. When researchers marinated lean beef in lemon juice for an hour before cooking, it ended up with half the AGEs as the same cut of beef marinated in vinegar.

It’s not just the vitamin C in citrus foods that deserves the credit. Flavonoids such as hesperidin, naringin, and quercetin have anti-inflammatory effects and help reduce the conditions that promote glycation. Hesperidin in particular is being studied for its potential to treat glycation-induced neurotoxicity involved in Alzheimer’s disease.

Citrus fruits also support healthy endothelial function. The endothelium, a layer of cells that lines your blood vessels, can contribute to the development of AGEs when it isn’t working properly, so the support of compounds in citrus fruits can go a long way in keeping glycation in check.

For more on the health benefits of oranges, see our article here.

Green Tea

There’s a compound found in green tea called epigallocatechin 3-gallate, which goes by its fun acronym EGCG, which sounds like the name of a trendy dance club from the 1980s (there may be an alternate universe in the multiverse in which I know very little about nutrition and a great deal about house music). EGCG helps protect proteins and other molecules from glycation by neutralizing free radicals before they have the chance to party and form AGEs. In this way, green tea consumption may help prevent neurodegenerative disease.

Through the same pathways, EGCG may also reduce plasma glucose and alleviate complications of diabetes.

For more on the health benefits of teas, see our article here.

Recipes to Fight Aging from AGEs

Defending yourself against the rapid formation of AGEs can feel like a mighty task, but with these nourishing recipes, it couldn’t be more simple. These recipes have powerful anti-inflammatory ingredients that actually counteract the damage that AGEs can do to your tissues. So grab your favorite kitchen knife and cutting board and get ready to unlock a world of fresh, wholesome, and nutritious plant power!

1. Strawberry Pistachio Iced Matcha Latte

Matcha, strawberries, and pistachios offer triple the anti-inflammatory support to stop AGEs in their tracks! Keep your skin, hair, nails (and everything in between) looking youthful, healthy, and vibrant with this creamy, fruity, and naturally sweet latte!

2. Summer Citrus Salad

This Summer Citrus Salad is as refreshing as it sounds. Juicy grapefruit, sweet oranges, floral blackberries, and earthy spinach are tossed in bright and zesty lemon juice. Together, these tantalizing plants offer a potent dose of vitamin C, beta-carotene, and powerhouse antioxidant and anti-inflammatory compound sulforaphane. This salad is not only mouthwateringly nutritious, but it’s a great way to neutralize free radicals and prevent AGE formation and oxidative stress in the body. If that is not enough to convince you to give it a try, the aroma of the freshly segmented orange and grapefruit is simply delightful!

3. One-Pot Curry Cauliflower Chickpea Chili

One-Pot Curry Cauliflower Chickpea Chili offers a sweet and savory flavor profile with the addition of cinnamon and turmeric. Loaded with antioxidant and anti-inflammatory properties from both of the spices, and plenty of sulforaphane from the cauliflower, this Indian-inspired chili has an abundance of AGE-fighting plant power in every bite!

AGEs can Age You!

AGEs contribute to a number of health conditions, from skin aging and respiratory disorders to neurodegenerative diseases and cancer. Although AGEs occur naturally as you age, and are found in food and produced in your body, you do have a lot of control over how much you’re exposed to them through diet. By avoiding AGE-forming foods such as animal products and processed foods, you can minimize your intake and protect your body from further harm. You can also reduce your exposure by embracing healthier cooking methods, reducing or eliminating added sugars, and choosing antioxidant-rich plant foods like berries, spices, nuts, cruciferous vegetables, citrus fruits, and green tea.

Tell us in the comments:

• What are some foods that you’ve cut back on or eliminated for health reasons?
• What foods that counteract glycation do you regularly eat?
• What’s one anti-AGE food that you can begin to add to your diet?

Featured Image: iStock.com/frantic00

Read Next:

• How to Avoid Temptation & Slay the Sugary Beast

The post What Are AGEs & How Do You Avoid Them in Food? appeared first on Food Revolution Network.

But then there are topics like this. “Inconvenient truths” that I’d prefer didn’t exist. So here it is: Dark chocolate, one of the most beloved foods by health enthusiasts and gourmands alike, has a serious heavy metal problem.

You may, like many other people, have a special place in your heart for chocolate, in general, and dark chocolate, in particular. It’s a delightful treat. It can lift your mood. It’s rich in antioxidants and other powerful phytochemicals linked to good health. It’s like the Dolly Parton of food — the one good thing that almost everyone can agree on.

However, recent studies have unveiled a disconcerting truth: Certain dark chocolate products contain worrisome levels of two hazardous heavy metals — lead and cadmium. These metals can cause a variety of health complications in people of all ages.

And in case you were thinking, “Well, that’s too bad, but I buy only the finest quality and highest cacao, organic dark chocolates,” I’m sorry to burst your bubble. Some of the most contaminated chocolates are popular organic varieties. And the higher the cacao content, the more cadmium and lead they are likely to contain.

In this article, I’ll take an unflinching look at the latest research on heavy metals in chocolate. You’ll see why heavy metals are dangerous to your health — and find out how they get into chocolate in the first place. You’ll also see that not all chocolate brands are equally problematic. (I’ll name names and point you to original research so you can make informed choices.) And we’ll look at some of the experimental strategies agronomists and other scientists are using to reduce the amount of heavy metals in the world’s beloved chocolate supply.

The Research on Heavy Metals in Chocolate

Given all the positive press about the health benefits of dark chocolate, the news that many dark chocolate bars contain traces of heavy metals may come as a surprise. But research about this goes back a long time.

In 2005, researchers discovered that while Nigerian cocoa beans in their shells contained virtually no lead, by the time they were turned into finished cocoa products (i.e., chocolate bars and cocoa powder), they had some of the highest lead levels of any food.

And tests published by the US Food and Drug Administration (FDA) in 2018, As You Sow in 2022, and Consumer Reports in 2023 confirmed that there are concerning amounts of lead and cadmium across many of the world’s best-known brands.

Since there’s no threshold for lead and cadmium safety mandated by the US government, the researchers relied on California’s standards for how much is too much. The California maximum allowable dose levels (MADLs) are, per day, no more than 0.5 mcg (short for “microgram”) for lead and 4.1 mcg for cadmium. (Researchers who have figured out how to get their keyboards to produce non-Latin characters often refer to a mcg as a µg.)

Consumer Reports Data on Lead and Cadmium in Chocolate

Consumer Reports, the nonprofit known for its consumer ratings magazine that can help you purchase a car or a toaster, used its testing lab to measure cadmium and lead levels in some of the most recognized chocolate brands in the US. The brands tested include Trader Joe’s, Lily’s, Lindt, and Dove. Many other brands were also tested, including organic, fair trade, and Rainforest Alliance Certified chocolate, such as Equal Exchange, Beyond Good, and Alter Eco.

The Consumer Reports lab found that out of the 28 dark chocolate bars, eight had more than 100% of the MADL of cadmium in a single ounce. Ten had more than 100% of the daily allowable dose of lead per ounce. And five contained more than 100% of both cadmium and lead.

Chocolate bars with relatively safe amounts of heavy metals included:

• Mast Organic Dark Chocolate 80% Cacao
• Taza Organic Deliciously Dark Chocolate 70% Cacao
• Ghirardelli Intense Dark Chocolate 86% Cacao
• Ghirardelli Intense Dark Chocolate Twilight Delight 72% Cacao
• Valrhona Abinao Dark Chocolate 85% Cacao

As You Sow Data on Heavy Metals in Chocolate

As You Sow is an organization dedicated to helping shareholders in large public companies hold those companies accountable for aligning their environmental, social, and financial policies with their stated values. Between 2014 and 2017, the organization tested many chocolate bars, both dark and milk chocolate, for cadmium and lead.

As You Sow’s methodology differed slightly from the one used by Consumer Reports. Instead of reporting how much of the daily safe limit (California’s MADL) of the heavy metals was in a single ounce, they calculated the percentage based on the serving size suggested on the label of each product.

They also tested very recognizable brands like Hershey’s, Godiva, Endangered Species, and others, in a comprehensive study that looked at 469 different chocolate bars.

Out of those 469 chocolate bars tested, 285 had cadmium or lead above the maximum allowable dose per serving. Specifically, 191 had more than 100% of the allowable dose of cadmium, 285 had more than 100% of the allowable dose of lead, and 171 had more than 100% of the allowable dose of both cadmium and lead.

The safest chocolate options, according to As You Sow, were:

• Endangered Species Natural Dark Chocolate 72% Cocoa — (neither lead nor cadmium was detected)
• Ojio Organic Cacao Nibs Ethically Sourced: Peru — (no lead detected, 0.2 mcg of cadmium)
• 365 Everyday Value Organic Dark Chocolate Coconut 56% Cacao — (0.5 mcg lead, no cadmium detected)
• Chocolove Chilies & Cherries in Dark Chocolate 55% Cocoa — (0.2 mcg lead, 0.1 mcg cadmium)
• Snickers Bar (no lead detected, 0.6 mcg cadmium)

Why Heavy Metals are Dangerous

At this point, you may be wondering if heavy metals in chocolate are a big deal. After all, not all metals are dangerous. Your body actually needs small amounts of minerals like zinc, copper, chromium, iron, and manganese in order to function properly.

And the amounts are so small. I mean, how much even is half a microgram? I looked it up, and a microgram is one-millionth of a gram. Do you know what weighs a gram? A raisin. So then half a microgram of lead — one two-millionth of a raisin’s worth — really doesn’t seem like much. But should you be concerned?

In a word, yes. First, even essential metals can be harmful in excess. And heavy metals aren’t safe for human consumption, let alone necessary, even in tiny quantities. Lead and cadmium are two of the heavy metals most commonly associated with human poisoning, the other two being mercury and arsenic.

These metals can get into our bodies in a number of ways: through industrial exposure, polluted air or water, medications, poorly made food containers, and exposure to lead-based paints. And in the case of cadmium and lead, via contaminated food.

Cadmium Health Effects

Cadmium (whose elemental abbreviation is Cd, although it has nothing to do with disks of music or with bank accounts) can be found in household waste, industrial discharges, and — here’s where it affects chocolate — soil.

The International Agency for Research on Cancer (IARC) classifies cadmium as a Group 1 carcinogen, meaning that it’s known to cause cancer in humans.

When you ingest cadmium in solid form, your body goes to work to rid itself of the toxin. First, your liver metabolizes it and then sends it to your kidneys for filtering, and then it gets forwarded to your bladder for excretion via urine. Problems occur when the amount of cadmium exceeds your kidneys’ ability to detoxify it, which can lead to kidney disease.

When cadmium is inhaled, it can cause lung cancer and emphysema.

Lead Health Effects

Lead (elemental abbreviation Pb, from the Latin “plumbum”, which actually IS related to “plumber,” on account of the fact that the early plumbers used lead pipes) can be found in our soil, drinking water (via contact with old plumbing pipes), paint in US homes built before 1978, and occupational exposure.

The IARC puts inorganic lead compounds in Group 2A, meaning they are a “probable human carcinogen.” But there are many disorders related to lead exposure that aren’t cancer.

In adults, acute symptoms of lead poisoning include gastrointestinal issues, musculoskeletal pain, fatigue, and neuropsychiatric symptoms such as irritability, fatigue, and anxiety. In some cases, lead exposure can mimic the effects of PTSD even in the absence of a traumatic event.

And as harmful as it is to adults, lead exposure in children is even worse. There’s no safe amount for children in whom exposure may cause deficits in cognitive development, behavioral problems, hearing loss, and acute encephalopathy (an umbrella term for any damage to the brain).

In children, lead exposure can also affect the kidneys and gastrointestinal system, and can even lead to anemia by interfering with vitamin D metabolism and hemoglobin synthesis.

How Do Heavy Metals Get in Chocolate?

When I first heard about this issue, I wanted to know: “Who’s putting toxic heavy metals into my dark chocolate? And how can we stop them?”

Unfortunately, it’s not a simple problem to solve. Lead and cadmium both occur naturally in the earth’s crust, and cadmium, in particular, exists in soil. Humans have made things much worse, however, through activities like mining, manufacturing, transportation, and agriculture. Modern-day levels of these metals have not only been increasing in soil but also in water and air.

As cacao trees grow, they absorb soil nutrients through their roots. And they also absorb cadmium, which accumulates in the tree as it grows. Not all cacao-producing regions are equal in soil cadmium, which explains why some of the chocolates had very little cadmium while others were much higher.

Lead, on the other hand, hardly gets into the tree’s tissues at all. Researchers have found almost no lead in the interior of cacao beans while they’re still on the tree. Instead, the lead accumulated on the outer shell.

What’s more, lead levels were low soon after beans were picked and removed from pods, but increased as beans dried in the sun for days, as lead-contaminated dust and dirt settled on the beans. During fermentation, the sticky pulp from the bean can also attract particles of lead from the environment, which are transferred to the nibs during sorting and processing and end up in the final chocolate product.

Where’s all this lead coming from? Researchers tested high-lead beans from Nigeria and discovered that the lead isotopes implicated fumes and particulates from leaded gasoline. Subsequent investigation found that the harvested beans were typically dried next to the road, to make transport easier and more efficient.

Efforts to Reduce Heavy Metal Content in Chocolate

As you were reading the previous section, some ideas may have already begun occurring to you about how to decrease cadmium and lead levels in chocolate. And agronomists and industrial engineers have also come up with some recommendations for chocolate companies to adopt.

To reduce lead contamination, manufacturers are advised to minimize soil contact with cacao beans during drying, as well as to dry them far away from roads (especially in regions where leaded gasoline is still used) and other lead-rich environments. Food scientists are also developing methods of removing some of the lead as part of the cleaning process at factories.

Cadmium is a harder problem since it originates in the soil. Chocolate companies can make a dent by conducting soil surveys to measure cadmium in various soils, and can then choose to source more beans from regions with lower levels of this element.

In some cases, cadmium-heavy soil can be treated, or even removed to make room for cleaner soil.

And since cadmium accumulates as trees age, cacao farmers are urged to replace older cacao trees with younger ones.

What Can You Do as a Chocolate Consumer?

If you’re a fan of dark chocolate, does this mean you have to wave goodbye to one of your favorite treats? Not necessarily. There are several steps you can take to minimize your exposure without abstaining.

First, it may help to balance your chocolate consumption with a varied and nutritious diet. That involves eating a lot of health-promoting foods and keeping chocolate consumption low. (After all, the chocolate bar wasn’t invented until 1847 — before that, for most people, cocoa was a condiment rather than a food in its own right.)

If you’re eating dark chocolate for its cardiovascular and mental health benefits, you’ll be pleased to know that research shows you can still reap those benefits with as little as one-third of an ounce per day. At that level, many of the offending bars no longer tip your lead and cadmium consumption over the MADL threshold.

Opting for the dark chocolate brands that contain lower levels of heavy metals, as identified by Consumer Reports and As You Sow, can also help you protect your health. And some experts recommend choosing chocolates with a lower percentage of cacao. Dark chocolate tends to be higher in heavy metals, probably because of its higher cacao content. Be aware, though, that this strategy may have the side effect of increasing the amount of sugar and fat you consume from the bar, and depending on the brand, may mean that you’re also consuming dairy.

Finally, you may want to restrict children’s consumption of chocolate, given their heightened vulnerability to heavy metals, and the long-term damage those elements can do.

You can find out more about the health benefits of chocolate and how to avoid choosing brands that rely on child slavery in our article: The Truth About Chocolate: How to Choose Healthy and Ethically Produced Cacao Products.

The Bottom Line About Lead and Cadmium in Chocolate

Recent studies reveal dangerous levels of lead and cadmium in many dark chocolate brands. These metals can present significant health risks, including potential heavy metal poisoning and severe organ damage. Cadmium contamination comes mainly from the soil in which cacao trees grow, while lead particles accumulate during drying and fermentation in lead-contaminated environments.

But while the chocolate industry grapples with this problem by altering its harvesting and manufacturing processes, there are things you can do to reduce your exposure to heavy metals in chocolate. These strategies include maintaining a diverse diet in which dark chocolate plays a small part, choosing chocolate brands with lower heavy metal levels, and limiting children’s chocolate consumption.

By staying informed and making conscious choices, you can still savor the goodness of dark chocolate from time to time, while safeguarding your — and your family’s — well-being. Together, with industry advancements and individual efforts, we can ensure a healthier and happier chocolate experience for all.

Tell us in the comments:

• Do you eat dark chocolate on a regular basis? If so, is it for your health, pleasure, or both?

• Did you see your favorite chocolate brands and bars on either of the lists?

• What steps will you take to limit your exposure to heavy metals in dark chocolate?

Featured Image: iStock.com/fcafotodigital

Read Next:

• How to Reduce Your Exposure to Harmful Heavy Metals and Detoxify Your Body

The post Heavy Metals in Chocolate: The Lead and Cadmium Concern appeared first on Food Revolution Network.

Even some restaurants serve bone broth now. Believe it or not, there’s a bone broth to-go chain in New York City. A quick Google search will show that bone broth products are now marketed for dogs and cats as well.

But what’s the truth about bone broth? Is it the miraculous tonic it’s touted to be? And are there any bone broth side effects or other concerns to consider?

What Is Bone Broth?

First things first. Bone broth is not the same as regular chicken broth, beef broth, or other animal broth. It’s actually closer to a stock. Bone broth is made by boiling the roasted bones, and sometimes connective tissue, of animals for a prolonged period of time. It’s often made in a slow cooker or other “set it and forget it” appliances. The long cooking time is mainly what separates it from regular types of broth.

The cooking time of bone broth — ranging from eight to over 24 hours — is intended to draw vitamins, minerals, and collagen out of the bones and into the broth. The latter is why these types of broths and stocks have a more gelatinous consistency than a typical broth.

Acids like apple cider vinegar, red wine, or tomato paste are also sometimes added to break down the beef bones (or pig, turkey, or fish bones) and extract nutrients. The liquid is then strained, the solid parts discarded, and the remaining broth seasoned. Often vegetables, such as carrots, onions, and celery, are also included.

The broth is typically sold in liquid form, but some packaged brands have also dehydrated it into a powder for “bone broth on-the-go.”

Why Is Bone Broth So Popular?

The concept of bone broth isn’t new. Many cultures, including our Stone Age ancestors, made broths from animal bones thousands of years ago. But its current popularity is linked in no small part to extensive marketing efforts as well as to promotion from health influencers.

Bone broth advocates say it can relieve joint pain and osteoarthritis, detoxify the liver, aid in wound healing, slow the aging of skin, support digestive health, balance hormones, increase energy, strengthen bones, improve quality of sleep, alleviate symptoms from certain autoimmune conditions, and even boost immune function.

As a result, bone broth is also now providing (not insignificant) profits to celebrities, food businesses, and health gurus who are cashing in on the craze. There’s even a Bone Broth Diet created by Dr. Kellyann Petrucci, a health influencer and naturopathic doctor.

Retail sales of bone broth products increased from $17.54 million in 2017 to $68.78 million in 2023. And according to a market research study, the global bone broth market is expected to continue rising for the foreseeable future.

So, What Does the Research Say About Potential Bone Broth Health Benefits?

Interest in bone broth continues to increase because of the long list of benefits it’s said to provide. But what does the science actually say? Does it measure up to the health claims?

Claim #1: Bone Broth is a Nutritional Gold Mine

Bone broth nutrition is one of its biggest selling points. Allegedly, this type of broth is a low-calorie, high-protein food that provides significant minerals such as calcium, phosphorus, potassium, and magnesium.

The earliest study to mention bone broth is from 1937, which looked at the nutritional value of both animal-based and vegetable broths. The researchers concluded that while neither was a very good source of nutrition, the broths found to provide the highest mineral content were the ones that contained the most vegetables.

Far more recently, in 2021, a study in the journal Medicina analyzed bone broth and found that it was not an especially good source of essential minerals, especially in comparison to recommended daily intakes.

While marketers tout animal broths for their mineral content, it’s the vegetables generally used in the cooking process — not the bones — that may actually be providing many of these helpful nutrients.

An average cup of bone broth contains 0–19 mg of calcium and 6–9 grams of protein. That may be all well and good, but this protein content is not terribly impressive when compared to some other sources of these nutrients.

• 1 cup cooked collard greens = 268 mg calcium
• 1 cup navy beans (boiled) = 126 mg calcium
• 1 bunch cooked broccoli raab = 515 mg calcium
• 1 cup baked beans = 14 grams protein
• 1 cup cooked quinoa = 8 grams protein
• 3 Tbsp of hemp seeds = 10 grams protein

Bone broth also doesn’t include the fiber that comes along with whole, plant-based sources of protein.

So yes, bone broth does provide some calcium, protein, and other nutrients. But so do many, many other whole foods.

A cup of cooked collards contains at least ten times as much calcium as a cup of bone broth. And a cup of baked beans contains nearly twice as much protein. But in fact, most Americans may be getting too much protein (at least from animal sources), anyway.

Claim #2: Bone Broth Will Strengthen Bones, Relieve Achy Joints, and Keep Skin Youthful

Collagen is the main protein in your body. It protects your organs, joints, and tendons; holds together bones and muscles; and maintains the lining of your gut. Your body makes its own collagen, but as you age, you won’t make quite as much of it.

Bone broth is high in collagen, and many people believe this is one of its major selling points.

Unfortunately, there is no evidence that eating collagen, whether in broth or otherwise, is directly helpful to your body. Many experts agree that because your body doesn’t absorb collagen in its whole form, the idea that eating collagen helps your body increase collagen levels just isn’t true. Your body breaks collagen down into amino acids. So, in the end, it’s just another form of protein.

You’ve probably seen collagen supplements sold for skin, nail, and hair health. Some research suggests that collagen supplements may potentially help to reduce visible signs of aging, relieve joint pain, and prevent bone loss. But the collagen in supplements is hydrolyzed, or broken down to make it more usable for the body. The collagen in bone broth is not hydrolyzed and does not have the same effects on the body.

If you want to help your body build collagen, the best way is to eat a diet rich in leafy green vegetables because plants offer rich sources of the phytonutrients your body needs to make collagen.

These phytonutrients in plants include:

• The vitamin C found in citrus fruits, dark leafy greens, bell peppers, kiwi, berries, and broccoli. Vitamin C is a powerful antioxidant that can help protect your skin, inside and out.

• The vitamin E found in sunflower seeds, almonds, wheat germ, spinach, and broccoli. Vitamin E works with vitamin C to promote collagen synthesis.

• The vitamin A found in carrots, sweet potatoes, winter squash, dark leafy greens, cantaloupe, and apricots. Vitamin A helps regulate antioxidant responses that can affect your skin’s ability to fight free radicals.

• The amino acids glycine, proline, and lysine — found, among other places, in dark leafy green vegetables, soy, nuts, seeds, and legumes. These amino acids play an important role in collagen formation.

• The sulfur-containing foods, such as garlic, onion, and members of the cabbage family, may also promote collagen production.

The bottom line is bone broth does contain collagen, but it doesn’t necessarily support collagen formation. But vegetables and other plant foods can be powerful allies in keeping your skin young, your bones strong, and your joints healthy.

For more on collagen and how to increase your body’s production of it, see our article here.

Claim #3: Bone Broth Is Good for Your Immune System

At some point in your life, you might have eaten a bowl of chicken soup when you were sick — and it might have even helped you feel better.

And in fact, a 2000 study in the journal Chest found that chicken soup could prevent white blood cells from migrating — thus preventing the worsening of upper respiratory infection symptoms.

But the researchers conjectured that the vegetables in chicken soup — not the chicken alone — might offer helpful effects when it comes to battling infections.

Would vegetable soup have been just as effective? Or more effective? We don’t know. But it seems clear that the vegetables, at a minimum, played an important part.

Warm beverages, in general, may be helpful when battling a cold because they provide hydration and help regulate body temperature. But there’s no evidence that bone broth has unique immunity superpowers. And to date, I’m not aware of any published studies about bone broth and viral illness in peer-reviewed medical journals.

Claim #4: Bone Broth Is Good for Gut Health

Bone broth is said to be good for digestion and potentially therapeutic for leaky gut syndrome — a condition in which substances can leak from your intestines into other tissue, causing inflammation.

There is a lot of gelatin in bone broth. And some research done on rats (our view on the use of animals in medical research is here) indicates that gelatin could bind water in the digestive tract and protect the lining of the intestines. There’s also some rodent research that found that the amino acids in bone broth could have anti-inflammatory effects, which might help with gut conditions like ulcerative colitis. But while both of these studies show potential in rats, it doesn’t mean bone broth can do the same for humans.

We have a very different intestinal lining than rats. It’s possible that it could help. But at this point, all we have is a theory.

What’s not a theory, because it’s been well documented, is that you can support your gut health with a variety of fiber-rich plant foods. Plant-based foods, including fermented foods, help to maintain a healthy gut microbiome by providing prebiotics, probiotics, and the lesser-known postbiotics.

For more ways to support digestive health with food, see this article.

Claim #5: Bone Broth Can Help You Lose Weight

Mark Wahlberg and other celebrities have touted bone broth as a means to lose weight. When getting in shape for the movie Spenser Confidential, Wahlberg told Entertainment Tonight he ate “just bone broth and then steamed vegetables after the first three days and then a little bit of protein at night, and that was it.”

While he did end up losing weight, it’s likely because he was engaging in intermittent fasting and a reduction in calories rather than anything in the bone broth directly contributing to his weight loss. Intermittent fasting may help fat-burning hormones in the body work more efficiently. But bone broth is not a magical weight loss pill.

Sure, you may also lose weight if you’re replacing your daily drink of soda with bone broth. Soda averages 150 calories per can, while one eight-ounce cup of bone broth averages 29 calories. But then again, you could also just drink tea or water, which deliver essentially zero calories.

And if you’re looking for a low-calorie way to get some protein, you could also just opt to add protein powder to water or vegetable broth.

But if you want to lose weight long-term, a fiber-rich and nutrient-dense plant-based diet is probably the healthiest and most sustainable way to go.

For more on what works best for weight loss, see our article here.

Claim #6: Bone Broth Can Detoxify Your Liver

Proponents of bone broth like to assert that it contains the amino acid glycine, which aids in detoxification processes in your body. There are a few studies that suggest glycine treatments can benefit nonalcoholic fatty liver disease in either humans or rats, but none look at the impact of bone broth specifically on human livers.

Since glycine is a conditionally essential amino acid that can be synthesized from other amino acids like choline and hydroxyproline, and your liver detoxifies itself, it seems unlikely that bone broth would have much effect on liver detoxification processes. The best way to protect your liver is to avoid weight gain, steer clear of excessive alcohol consumption, and eat a diet that’s high in the wide array of phytonutrients found in whole plant foods.

It’s also helpful to steer clear of toxic heavy metals in the first place. And that brings us to the potential downsides and side effects of bone broth.

Problems with Bone Broth

Aside from the questionable health benefits of bone breath, there are also some specific downsides to consider.

Lead in Bone Broth

One of the most widely discussed downsides to consuming bone broth is the potential for lead exposure.

Lead can have adverse effects on nearly every organ system in the body. Symptoms of chronic lead exposure range from memory loss and constipation to impotence and depression. And the data suggests that there is no such thing as a “safe” level of exposure to lead.

Lead can build up in body fat and attach itself irreversibly to neurons. It’s especially dangerous for children, increasing the risk of behavioral problems, hyperactivity, impaired growth and hearing, anemia, and lower IQ, even at low levels.

Now, here’s the thing: Lead and other heavy metals build up in the bones. And that’s not just true of human bones.

Boiling animal bones for a long period of time turns out to be a great way to leach lead out of them. And that’s true even if the animal bones come from organically fed animals.

In a study published in the peer-reviewed journal Medical Hypotheses, researchers looked at broth made from chicken bones and found that the broth had lead concentrations that were up to a tenfold increase compared to the water before the bones were added to it. The samples were made from organic, free-range chickens.

Today, many health enthusiasts are drinking bone broth by the case, hoping to detoxify their livers of heavy metals. Sadly, they could actually be doing the reverse, inadvertently exposing themselves to dangerous levels of lead and possibly other heavy metals.

Bone Broth Histamine Levels

Histamines are natural chemicals released by the immune system that play a key role in your body’s inflammatory response. While allergic reactions to food or external allergens can cause a release of histamines in the body, some foods are also naturally high in histamines.

Because bone broth cooks for a long time, it is one of those foods that contain high levels of histamine. While this may not prove to be a problem for most people, those who have histamine intolerance may react poorly to bone broth.

Symptoms of histamine intolerance include:

• Headaches
• Anxiety
• Gastrointestinal symptoms like nausea, bloating, and diarrhea
• Nasal congestion and sneezing
• Asthma

Sodium in Bone Broth

While you may not encounter this as much with home-cooked bone broth, store-bought bone broth products are often very high in sodium — and can have a poor potassium-to-sodium ratio. The ideal ratio is around 2:1 in favor of potassium. But some bone broths may have a ratio of up to 10:1 in favor of sodium.

High sodium intake, especially when not balanced by even higher potassium intake, can cause or exacerbate a slew of health issues, including high blood pressure, kidney disease, and type 2 diabetes. And the sad truth is that most people eating a modern industrialized diet already get too much sodium and not enough potassium. People suffering from these health conditions or who take medications that contain high sodium levels may experience adverse health effects from commercial bone broths.

Ethical Concerns with Bone Broth

There’s also the ethical side of bone broth to consider.

Many, if not most, bone broth brands use the bones of animals raised in factory farms. These animals may have never seen the sun or a blade of grass in their lives — and were likely subject to a wholly inhumane death. They were also probably given routine doses of hormones and antibiotics — an alarming practice that is fueling the development of antibiotic-resistant superbugs.

Even if the animals sourced for their bones were raised organically or free-range, the fact is, the modern animal agriculture industry is something of an environmental disaster. The cattle industry, in particular, is a major drain on resources, responsible for deforestation in some of the most biodiverse areas on Earth, and emitting greenhouse gasses at rates higher than the three biggest gas companies on the planet.

Personally — those aren’t practices that I want to support. And they don’t create products that I want to take into my body, either.

What Are Some Healthy Alternatives to Bone Broth?

If you’re interested in trying the broth trend for yourself and you want some warm nourishment for your tummy but your favorite flavor isn’t “bone,” there are many other options.

Some people are creating vegetarian and vegan broths, using mixtures of seaweed, mushrooms, miso, and various vegetables instead of bones.

Plant-based broths offer a lot of flavor and nutrients. Mushrooms contain selenium, B vitamins, iron, and zinc. Seaweed contains iodine, which is an essential nutrient for healthy thyroid function. And fermented foods, like miso paste, or anti-inflammatory agents, like ginger or turmeric, are often added as well.

These three recipes for plant-based broths just might hit the spot, especially if you are looking for new and tasty ways to infuse rich flavor and nutrients into your dishes. Each of these recipes offers exciting flavor diversity by using customizable combinations of vegetables and herbs (we even have tips on how to make these recipes zero-waste!).

Plus, if you prepare these broth recipes in an InstantPot, the flavor of the broth becomes even more concentrated.

And, of course, no animals are harmed in the making of your homemade nutritious and delicious vegan broths!

1. Homemade Vegetable Bouillon

Homemade Vegetable Bouillon is where the real magic happens. Not only does it pack a punch of phytonutrients and fiber (something bone broth can only dream of), but it’s also a delightful source of calcium, vitamin A, vitamin C, vitamin K, B6, and potassium. Seriously, this bouillon has got it all! This flavor-packed concoction takes the broth nutrition game to a whole new level.

2. Savory Mushroom Broth

Prepare to meet one of the superheroes of the vegetable world: mushrooms! These mighty powerhouses have earned their superfood title (just like the other veggies in this recipe). With their incredible antioxidant content, abundance of B vitamins (plus a dose of vitamin D if they soak up some sun while growing), and a treasure trove of minerals like selenium, potassium, and copper, mushrooms truly pack a nutritional punch.

But wait, there’s more! They even come equipped with two dietary fiber champions — beta-glucans and chitin — which work wonders for your gut health.

Now, imagine all these incredible nutrients infused into a heavenly Savory Mushroom Broth. It’s not just rich in flavor; it’s a broth that brings you a supercharged dose of health benefits. Get ready to sip on superfood goodness!

3. Umami Vegan Dashi

Traditionally, dashi is a seaweed stock bursting with savory, salty, and umami flavors. Drawing inspiration from this beloved Japanese classic, we’ve crafted an ultra-nourishing, plant-based version that’s brimming with minerals. Our secret ingredients? Green onions, shiitake mushrooms, and seaweed.

Let’s dive into the wonders of seaweed, particularly kombu. Not only is it a concentrated source of iodine, but it also delivers a healthy dose of vitamin A, vitamin C, iron, calcium, and other trace minerals. We’re not done yet! Kombu also boasts an enzyme called glutamic acid, which works wonders for digestion (especially for those with sensitive tummies!). Combine all these goodness-packed elements with miso paste, mushrooms, and green onions, and you’ve got yourself a delightful dashi that not only tantalizes your taste buds but also provides soothing support to your gut health and immune system.

It’s time to savor the nourishing embrace of this flavorful stock!

Bone Broth Is No Cure-All

The next time you hear bone broth touted as a magical cure-all, remember this: The science behind most of the claims about bone broth is murky at best. But the science behind the health benefits of vegetables is massive, coherent, and compelling.

Bone broth doesn’t appear to contain anything special that you can’t find in plant-based foods. And it’s not necessarily good for you. It may even have adverse effects on your health and the environment.

You’re likely better off choosing nutrient-dense, fiber-rich plant foods — whether eaten whole or in a broth.

Tell us in the comments:

• What do you think about bone broth?

• Have you made vegetable broths — and if so, what are your favorite kinds?

• Which of these vegan broth recipes are you excited to make?

Featured Image: iStock.com/Dmytro Chernykov

Read Next:

• Arsenic In Rice: How Concerned Should You Be?
• Is Grass-Fed Beef Good for Your Health & the Planet?

The post Is Bone Broth Good for You? appeared first on Food Revolution Network.

It can’t be totally random, though, because the prevalence of eczema is rising around the world, afflicting about 10% of children and young adults, and 2–5% of all people.

And while there are many treatments for eczema, including hygiene practices, identifying and avoiding personal triggers, and even corticosteroids, they don’t always work. And even if medicated creams work at first, sometimes people can develop tolerances to them with prolonged use, and more and more supplementary treatments may be required.

People in remission from eczema may dread their next relapse, and feel powerless to prevent their flare-ups. And as with most conditions that resist conventional medical intervention, people who suffer from long-term eczema may turn to alternative treatments, lifestyles, and diets.

But some evidence suggests that eczema may go hand in hand with food allergies. Food allergies are also on the rise, and researchers are paying special attention to the barrier function of the skin as it relates to allergic conditions. Might consuming certain foods increase the likelihood of both food allergies and atopic dermatitis? And might some foods protect against or reduce symptoms?

A man in Hong Kong allegedly cleared up his eczema on a largely plant-based diet. A woman’s severe eczema almost completely disappeared after she adopted a whole foods, plant-based approach. And another woman who had swollen eyes and flaking skin for 20 years saw her symptoms go away after four days of plant-based eating.

Are these isolated, idiosyncratic cases, or examples of the placebo effect? Or is it possible that a plant-based diet may really be helpful in the treatment of eczema, at least in some cases? After all, a quick search on Amazon reveals dozens of books on eczema diets, cleanses, detoxes, and other approaches — all of which claim success where mainstream medicine cannot.

In this article, we’ll explore the evidence for the claims that a plant-based diet, along with other lifestyle choices, can help relieve eczema suffering. First, though, let’s find out more about the disease — and what triggers it.

Understanding Eczema

As we’ve seen, eczema is also called atopic dermatitis. A quick peek at the etymology of the two words gives us insight into the disease. Dermatitis is inflammation of the skin, which can result in itching, flaking, swelling, oozing, and crusting. And atopic comes from the Greek words a and topos, which together mean “out of place” — i.e., unusual or strange.

In essence, eczema is a chronic condition that causes the skin to become itchy, dry, cracked, and inflamed. So basically, if your skin were a party, eczema would be that awkward guest who not only refuses to leave but also insists on playing the Macarena on repeat. It’s out of place and it definitely makes its presence felt!

In infants and young children, who are most likely to suffer from eczema, the areas typically affected include the face, the outside of the elbows, and the knees. In older children and adults, eczema generally appears on the hands and feet, the arms, and the back of the knees. We don’t know why the condition often migrates from one part of the body to another.

Another eczema mystery is what causes the disease. (The one thing we know for certain, and it’s good news, is that the condition isn’t contagious.) It can run in families, suggesting either genetic or environmental factors, and it often develops alongside other conditions, including asthma and hay fever.

Eczema so frequently occurs in tandem with allergies that there’s reason to suspect an immune system link. Just as allergic reactions appear to be the result of overactive and confused immune responses, eczema, too, may be the skin’s overreaction to harmless stimuli.

While there are some autoimmune conditions that affect the skin — including rheumatoid arthritis, lupus, and dermatitis herpetiformis — eczema is not caused by the body attacking itself. Still, research shows that people with eczema are at higher risk of a number of autoimmune conditions, including alopecia, celiac disease, Crohn’s disease, rheumatoid arthritis, lupus, and ulcerative colitis.

What Triggers Eczema?

One of the most troubling aspects of eczema is the seeming unpredictability of the course of the condition. There are periods when the skin is clear and free of symptoms, called remissions, and times when it flares up.

It’s not entirely random, though. Certain things can trigger flares in susceptible people, including stress, environmental exposures, and food.

Stress and Eczema

We know now that stress is a lot more than a state of mind. Acute and chronic stress can cause big physiological changes throughout the body, including some that can trigger or exacerbate eczema. New understandings of the “brain-skin connection” point to the release of stress hormones, especially in large quantities or over an extended period of time, as sometimes fueling eczema symptoms.

As you can imagine (or may even know from personal experience), living with eczema is stressful in its own right, leading to a potentially vicious cycle in which stress triggers eczema, making it harder to sleep or relax, which in turn exacerbates the stress, and so on.

Research has shown that the skin immediately picks up on stress. What might be less obvious is that it’s also a target of stress responses.

As the largest organ of the body, the skin is one of the key sentries keeping track of the outside world for signs of threat. Specifically, the skin is an important barrier for immune functions, maintaining homeostasis between the external environment and internal tissues. When it’s working properly, the skin lets in the good stuff and keeps out the bad. With eczema, stress can weaken this homeostasis, increasing inflammation and immune function dysregulation.

Personal Care Products and Eczema

Exposure to certain chemicals and toxins in the environment may also trigger eczema in some people — which could partly explain why prevalence is on the rise.

It can be challenging for an individual to figure out what they’re sensitive to. And it may take time, focus, and an action plan to eliminate various exposures to see if doing so leads to any relief.

Some of the most commonly implicated exposures include personal care products, such as shampoos, conditioners, moisturizers, and other products that come into contact with the skin. Products that contain fragrances may increase itching, and those with sodium lauryl sulfate may irritate the skin of people prone to eczema.

Another category of eczema triggers includes fabrics. In particular, wool and some synthetic fibers appear to cause irritation and trigger symptoms in some people.

Environment and Eczema

There are also environmental factors that tend to be much harder to avoid. The weather itself can be an eczema trigger; specifically, cold and dry air, or very humid air, can lead to flares in susceptible folks.

Indoor air quality also plays a role, as house dust mites, mold, and pollen are all potential triggers. And if you have a furry friend living with you, that furry friend’s fur may not be much of a friend if you’re prone to dermatitis.

Indoor air can also be compromised by gas stoves, furniture off-gassing, construction materials, paints, and anything else that releases volatile organic compounds (VOCs).

The category of exposure that you may have the least control over is outdoor air pollutants. Chemicals from car exhaust, power plants, cigarette smoke, and even wildfires can all impair your skin’s ability to make healthy oils, leaving skin more easily irritated.

Food and Eczema

As we’ve seen, there’s a correlation between eczema and food allergies. Researchers estimate that up to 30% of children with eczema also have a food allergy — the most common ones being milk, egg, soy, peanut, tree nuts, wheat, fish and shellfish, and/or sesame.

Roughly the same percentage of adult eczema sufferers will also develop a food allergy in their lives, and experience symptoms such as hives, itching, difficulty breathing, or intestinal distress immediately after eating a specific type of food.

Interestingly, a distinct type of atopic dermatitis seems to have a direct link to food allergies right from the start. Children with this condition tend to show skin irregularities all over, not just in areas with active lesions.

However, in a broader sense, allergy specialists often view atopic dermatitis as an initial stage in the sequence known as the “atopic march.” This term describes a common pattern in some children, where atopic dermatitis evolves into food allergies and may even further develop into respiratory allergies or allergic asthma.

[Find out more about food allergies and what you can do about them.]

Can a Plant-Based Diet Help with Eczema?

Unlike medical specialties like cardiology and endocrinology, dermatology hasn’t yet acknowledged the potential health benefits of a plant-based diet. A 2022 review article noted that dermatologists typically advise against plant-based diets.

To be fair, there aren’t many studies that look specifically at the relationship between plant-based diets and eczema. We’ve seen a few anecdotal reports, which should not be dismissed just because they aren’t randomized controlled clinical trials. However, we do have some evidence suggesting that plant-based diets may help with eczema.

• A 2018 study asked 169 atopic dermatitis patients what changes they were making in their diets to treat their eczema, and whether their symptoms were improving. The greatest benefits were reported in those who added vegetables, especially organic ones, to their diets.
• A case study published in 2020 shared the story of a four-year-old patient with severe, persistent eczema. Ten days after the little girl was placed on a dairy-free elimination diet, her symptoms had improved by 76%. By the end of four months, she was in remission from eczema symptoms.
• Another study from back in 2001 took 20 eczema patients and put them on a strict plant-based diet. After just two months, they showed reduced markers of inflammation and immune response and a dramatic reduction in symptoms.
• And a 2021 Greek study on adolescents found that the more fruit, vegetables, and legumes they ate per week, the less they suffered from all atopic diseases, including eczema, allergic rhinitis (inflammation of the nasal cavities, and not a fear of rhinoceroses), and asthma.
• Interestingly, eating a plant-based diet during pregnancy may also lower the odds of an infant having eczema in their first year of life, according to a 2020 study.

There’s clearly much more research on eczema and plant-based diets that’s necessary. But we do know that plant-based diets contain many foods and compounds that are helpful for skin health, the immune system, and combating inflammation. They also generally eliminate some common food triggers and allergens, such as dairy, eggs, and shellfish. And whole food, plant-based diets also cut out processed foods, which are pro-inflammatory.

Food and Nutrients That May Help with Eczema

In general, diets rich in anti-inflammatory and antioxidant-rich foods may decrease inflammation and improve antioxidant status, thus positively affecting skin health. And probiotic and prebiotic foods, including fermented foods and those high in fiber, can also support a healthy gut microbiome and a balanced immune system — which may help improve eczema symptoms. These are just some of the nutrients and foods that help eczema go away.

Fermented Foods and Eczema

Fermented foods such as sauerkraut, kimchi, tempeh, and plant-based yogurt are not only high in antioxidants, they also deliver lactic acid-producing bacteria (LABs). The LABs support the “good” populations of gut bacteria and also improve local and systemic immunity.

Researchers surveyed 9,763 Korean adults in 2012–13 and found that those consuming large amounts of fermented foods (defined as eating fermented foods an impressive 92+ times per month!) had less atopic dermatitis than those who weren’t as committed to those foods.

For more on fermented foods, read our article: Fermented Foods: What are they, and how can they boost your health?

Fiber and Eczema

If you think of your gut as a party for probiotics, then dietary fiber is their all-you-can-eat buffet. Fermented foods, high in probiotics, are essentially the life of the party — but they can’t sustain themselves without a steady supply of dietary fiber — their version of party food.

In 2021, a group of Korean party planners — I mean, researchers — found that the more fiber-filled buffet options people had (i.e., the more dietary fiber they consumed), the less they had to worry about uninvited guests like eczema, asthma, and allergic rhinitis.

Fast-forward to 2022: A team of international researchers discovered the magic trick that happens when gut bacteria hit the fiber buffet hard. The short-chain fatty acids they produce can boost the bouncer at the door (the strength of the outer skin barrier), reducing the chances of allergens and related diseases crashing the party early.

Fiber-rich foods include all the usual suspects: legumes, whole grains, nuts, seeds, fruits, and veggies. Essentially, everything you’d find at a whole food, plant-based diet party — which sounds like a bash your gut would definitely want to RSVP to!

For more on why fiber is good for you, the best kinds, and the best sources, see our article, here.

Omega-3 and Eczema

In the modern industrialized diet, there’s a huge imbalance between the intake of omega-6 and omega-3 fatty acids, with the former being consumed in much larger quantities than the latter.

Research shows that excess omega-6 is a risk factor for eczema, while omega-3 appears to inhibit an over-the-top immune response, such as cytokine production that can trigger inflammation of the skin.

A 2021 overview article in the International Journal of Molecular Sciences suggests that balancing the omega-6 GLA with omega-3 fatty acids may inhibit inflammatory responses, with positive effects on skin conditions such as eczema, psoriasis, and acne.

High omega-3 foods include flaxseeds, chia seeds, hemp seeds, walnuts, and certain forms of algae. And many vegan omega-3 supplements, like this one by Complement, are produced from algal oil.

For more on why omega-3s are important — and what the best sources are for your health — see our article here.

Vitamin D and Eczema

Vitamin D may also play an important role in easing or suppressing eczema symptoms. A 2016 meta-analysis found four randomized controlled trials that, taken together, suggest that vitamin D supplementation could safely reduce eczema symptom severity.

A 2019 meta-analysis found lower vitamin D levels in eczema patients than in healthy controls. And it highlighted three interventions in which vitamin D supplementation reduced eczema severity.

However, a 2023 meta-analysis argued that vitamin D didn’t improve eczema across the board, and that it appeared to make a positive difference in adults but not in children.

The confusion may arise from the question of whether the relationship between vitamin D levels and atopic dermatitis is causal, and if so, in which direction. That is, does low vitamin D increase the risk of eczema, or does having eczema decrease vitamin D levels, perhaps by compromising the ability of the skin to synthesize the vitamin from sunlight — or perhaps because eczema sufferers are less likely to expose their skin to the sun?

If you aren’t getting sufficient vitamin D via sun exposure, there are some foods that can deliver the nutrient, including fortified plant-based milk and orange juice, and UV-exposed mushrooms. There are also supplemental forms of vitamin D, like this highly bioavailable liposomal version from our friends at Purality Health.

For more on vitamin D, including how much you need and how to get enough, see our article, here.

Vitamin E and Eczema

Vitamin E is a powerful antioxidant and has been shown to reduce inflammatory compounds in patients with atopic conditions, including eczema.

A 2015 randomized trial gave participants either 400 IU of oral vitamin E or a placebo for four months. And the researchers found that the vitamin significantly reduced itching and the extent of skin lesions.

A 2020 review of the full medical literature on the relationship between vitamin E and eczema concluded that supplementation “has great potential as an adjunctive treatment for AD (Atopic Dermatitis) owing to its antioxidant and anti-inflammatory bioactivities.”

While 400 IU is considered a safe dose, there are risks of getting too much vitamin E from supplements. You may not need to supplement if you focus on foods naturally high in vitamin E. These include nuts, seeds, avocado, mango, bell pepper, and leafy greens.

For more on vitamin E, including why it’s important and the best sources, see our article, here.

Eczema-Friendly Recipes

If you (or anyone you love) suffer from eczema and are inspired to see if a healthy diet can help, these eczema-friendly recipes are sure to make it a tasty transition.

Incorporating at least one of these recipes a week just might do wonders for the overall health of your immune system, microbiome, and skin.

Each recipe features foods packed with fiber and powerful, anti-inflammatory nutrients that could improve eczema symptoms. They’re also free of many of the most irritating food allergens, such as dairy, eggs, and shellfish.

1. Apple Walnut Oatmeal Bake

This comforting dish is full of healthful, anti-inflammatory ingredients to help soothe your skin during an eczema flare. Rich in calming and fiber-rich oats, omega-3-packed chia and walnuts, and vitamin D-fortified plant-based milk (if you use fortified plant milk), you could call this a breakfast made for healthy skin!

2. Kelp Salad with Baked Tempeh and Kimchi Miso Dressing

Kelp Salad with Baked Tempeh and Kimchi Miso Dressing brings together highly nutritious fermented foods, including tempeh and kimchi, which support a healthy microbiome. Helping supply your gut with the good bacteria it needs may reduce incidences of eczema flares.

This flavorful salad also has omega-3 fatty acids from the hemp seeds, calcium from the tahini, iodine from the kelp, iron from the beets, and zinc from the pumpkin seeds. You’ll cover lots of your nutritional bases with this one plant-powered salad!

3. Creamy Mushroom Soup with Chickpeas and Kale

Creamy Mushroom Soup with Chickpeas and Kale is a super cozy bowl of nourishing plants that provides comfort in more ways than one. In addition to the soup’s mouthwatering umami flavors from mushrooms, chickpeas, kale, and cashews, it packs a nutrient-dense punch! It’s a potent source of vitamin E, vitamin D (depending on the amount of sun exposure your mushrooms get), fiber, and protein, just to name a few. This soup is a delicious way to nourish your skin barrier and gut microbiome.

Reach for Plants to Support Your Skin from the Inside Out!

While scientific evidence supporting dietary interventions for eczema is still limited, the link between diet and overall skin health is strong enough that you may want to prioritize a healthy, plant-based diet as a first-line treatment strategy. A diet rich in nutrient-dense fruits, vegetables, whole grains, legumes, nuts, and seeds holds promise in providing essential nutrients, reducing inflammation, and supporting skin barrier function.

Prioritizing skin-supporting nutrients, such as omega-3 fatty acids, fiber, probiotics, and vitamins E and D, could play a vital role in managing eczema.

The benefits of plant-based eating also come from what the diet eliminates. Avoiding potential allergens or trigger foods and pro-inflammatories, such as dairy and processed foods, could help in many cases.

Reducing stress and exposure to environmental toxins can also play a meaningful role in reducing eczema symptoms. In severe cases, consulting a health care professional may be necessary, to develop an individualized approach tailored to specific needs and preferences.

Tell us in the comments:

• Do you have eczema? If so, do you know what triggers it for you?

• Have any diet and lifestyle strategies reduced flares and lessened symptoms?

• Have you tried eliminating certain foods and increasing others?

Featured Image: iStock.com/nensuria

Read Next:

• 10 Foods for Healthy, Radiant, Younger-Looking Skin
• What Can You Eat for Clearer Skin? The Best (and Worst) Foods for Acne

The post Eczema and Diet: Can Going Plant-Based Help Your Skin? appeared first on Food Revolution Network.

Since then, more and more fruits have become available as juices. But it wasn’t until the 1960s that home juicing became a “thing” — as companies started manufacturing juicers small enough to fit on a kitchen counter. Soon citrus wasn’t the only kind of fruit that could be juiced; even vegetables could now be consumed in liquid form.

These days, juicing predictably pops up as a health craze every few years (the most recent phenomenon was the celery juice fervor promoted by “Medical Medium,” Anthony William). And with the juice extractor market size estimated at $2–3 billion, there’s a lot of marketing of those homemade juices as a quick, easy, delicious, and convenient way to harness the nutritional benefits of fruits and vegetables.

While I’m as gung-ho as anyone about getting more fruits and veggies into our diets, there is one issue with juicing that few people are talking about: food waste.

Juicing, by definition, extracts juice from fruits and vegetables, which means there’s always some stuff left over, typically referred to as pulp. If you’ve ever juiced, you’re familiar with this residue. It can feel weird to just throw it away — after all, it was a super nutritious carrot or celery stalk or apple wedge just seconds earlier.

The good news is, you don’t have to discard the pulp. There are several ways to reuse it and give it a second life — keeping it out of the waste stream.

In this article, we’ll explore the art of repurposing juicer pulp. And some of those methods even involve recipes!

What Is the Pulp from Your Juicer?

If juicing is about removing juice from produce, what’s left when the juice is gone? While different types and brands of juicers do slightly different things — aficionados can talk for hours about the relative merits and downsides of cold press (aka masticating), auger, centrifugal, and other types — they all break down plant cell walls and separate the juice from, well, the stuff that’s left over.

The fancy name for that leftover stuff is “pomace,” which the Messrs Merriam and Webster define as “the dry or pulpy residue of material (such as fruit, seeds, or fish) from which a liquid (such as juice or oil) has been pressed or extracted.” Essentially, it’s the remaining solids — that is, fiber — plus whatever juice hasn’t been fully extracted.

The reason juicing works is that lots of fruits and veggies consist mostly of water. But the leftover fiber is also very good for you. And while most people have heard about drinking enough water (although roughly half of all US adults aren’t heeding the message), the necessity of sufficient dietary fiber hasn’t yet made it to prime time (unless you’re a reader of this or similar websites!).

I’d even go so far as to say that fiber is the nutrient most severely lacking in the modern industrial diet — upwards of 94% of all Americans are deficient — with catastrophic results for individual and public health. Fiber delivers many profound health benefits, including feeding the beneficial gut bacteria, supporting blood sugar control, and helping to prevent cancer.

Find out more about fiber — including the different kinds and the best sources.

So Then, Is Juicing Bad for You?

If fiber is so important, and most of us are sorely deficient, doesn’t that mean that juicing — which removes the fiber from perfectly innocent fruits and vegetables — is a bad idea?

Well, not necessarily; it depends on what you’re juicing, what the rest of your diet looks like, and what you’re replacing with the juice.

Since the fiber, which slows down the absorption of sugar, is gone, juicing high-sugar fruits (and some vegetables, like carrots) can lead to unhealthy spikes in blood sugar in some individuals. That’s not to say that sweet produce has no place anywhere near a juicer’s food chute — a bit of apple and citrus can flavor an otherwise bland veggie juice. But a glass of straight grape or apple juice could challenge your blood sugar level in ways that turn out to be problematic.

At the same time, juicing can give you a concentrated and rapidly absorbed source of vitamins, minerals, and antioxidants that are easy and enjoyable to consume. For folks who “hate fruits and veggies” and wouldn’t eat a whole apple unless it was the only food left on Earth, juicing may be the most agreeable and beneficial way to get those wonderful plant nutrients into their bodies. A single cup of veggie or fruit juice can go a long way toward fulfilling the 5-a-day recommendation for fruits and vegetables.

So as we look at the various ways to give juice pulp a second chance to be useful, especially if you’re someone who’s falling short on fiber intake, you may also want to prioritize ways that involve eating it (you’ll find those in the recipe section, below).

Juicer Pulp Ideas and Uses

Let’s look at four ways to reuse juicer pulp, with the value that you can extract from the pulp increasing along the way.

1. Compost

The simplest way to reuse juicer pulp is to compost it. Honoring the composting principle that “anything that once lived can live again,” you can keep juicer pulp out of the waste stream.

If you have an outdoor compost pile, you can add the pulp to the “green” (high-nitrogen) layer and then cover it with “brown” (high-carbon) plant matter to keep down the smell and deter scavenging critters.

Check out our beginner’s guide to home composting here.

If you don’t have an outdoor composting setup, a countertop composting bin might be just the ticket. In just four hours, these compact composters process food scraps to create fertile soil for your garden — all while cutting down on your landfill impact and making your kitchen garbage bin smell a whole lot less funky.

If you live in a city with a food scrap or curbside composting program, you can include juicer pulp with the rest of your food scraps.

2. Create DIY Beauty Products

Have you ever seen those stock photos of luxurious spa treatments that feature cucumber slices over the eyes? Well, you don’t need to sacrifice perfectly good cucumbers to beautify your peepers, hair, or skin. Just use juicer pulp instead!

Fruits and vegetables are loaded with antioxidants, many of which can help fight free radicals (i.e., the nasty buggers that accelerate aging) externally as well as inside your body. Depending on what fruits and vegetables you use, using them as beauty products may help you to achieve different results.

Thanks to its texture (rougher than whole or cut produce), juice pulp can also make an exquisitely excellent exfoliant. Pulp can create face masks, lip and body scrubs, and hair masks.

For example, here’s a face mask that uses cucumber and strawberry pulp mixed with lemon and bentonite clay.

3. Create Pet Treats

You can also mix juicer pulp with your cat or dog’s wet food, or create DIY pet treats — provided the pulp only has foods in it that are safe for them. (It’s not just chocolate that dogs should avoid; you should probably also keep them away from tomatoes, avocados, grapes, cherries, and a few other plant foods, as well).

Help keep your fur baby safe by getting a full list of which fruits and vegetables are safe for cats and dogs: Here’s one from the American Kennel Club, and another from a veterinary hospital.

To make pet treats, try mixing juicer pulp with ground flax and sunflower seeds, flavoring the mixture with some soy sauce, and dehydrating them into crispy crackers. (These sound kind of yummy, and I’m a human!)

Or you can also make these green dog “bones” featuring juicer pulp, peanut butter, and rolled oats.

4. Use Juicer Pulp in Recipes

Finally, you can make recipes for humans with leftover juicer pulp. It’s still totally edible, after all. You can dehydrate juice pulp and use the “flour” in crackers or fruit leathers. Add savory (i.e., not sweet) juicer pulp to soups, stews, and chilis. And use sweet pulp from fruit juices to add bulk, flavor, and nutrition to baked goods like muffins.

One word of advice from a friend: Do not assume that you can use juicer pulp as an exact substitute for the same vegetables, grated. The carrot cake he made for his son’s 5th birthday ended up with the name “compost cake” — nearly ruining an otherwise fun party.

Juicer Pulp Recipes

It’s time to get crafty in the kitchen with these delicious and creative juicer pulp recipes. Juicing can be a great way to get potent nutrients quickly, but there’s no need to toss out your pulp after enjoying your favorite fruit and veggie juice blend. Juicer pulp has lots of fiber and plenty of nutrients left behind, so take full advantage of all that nature has to offer. Good things come to those who think outside of the box (or should we say juicer?), so prepare to have some wholesome fun with these nourishing recipes!

1. Juice Pulp Carrot Cake Muffins

Turn your fresh veggie pulp into deliciously moist, naturally sweet, and nutrient-dense Juice Pulp Carrot Cake Muffins! Sweet and warming spices like cinnamon, nutmeg, ginger, and cloves blend harmoniously with any custom veggie pulp mix. Along with bananas, shredded carrots, and nutty walnuts, this recipe is a delicious veggie-packed treat to enjoy any time of day!

2. Veggie Scrap Bouillon

Veggie Scrap Bouillon is a tasty way to repurpose your juicer pulp scraps into a savory base for your favorite soups and stews! This easy-to-make recipe requires just a handful of ingredients and a food processor to transform juicer pulp scraps into a whole-food veggie paste that’s ideal for adding concentrated and robust veggie flavor (plus plenty of fiber!) to any dish where you’d use vegetable broth.

3. Dehydrated Juice Pulp Crackers

Curious about what to do with all that leftover veggie pulp after making a big, delicious batch of fresh vegetable juice? Our suggestion: Make crunchy and tasty Dehydrated Juice Pulp Crackers! Complete with wholesome plant-based nutrition, lots of fiber, and a savory umami flavor, these crackers are the perfect solution to your food scrap conundrum. Plus, they make a fun (and nourishing) vehicle to scoop up a variety of scrumptious plant-based dips!

4. Watermelon Poke

Watermelon Poke is an absolutely delicious and exciting way to repurpose your fruit pulp into a sweet and savory plant-based creation. What makes this recipe special is the texture watermelon pulp creates as it melds with rice vinegar, kelp, and sesame seeds. It’s truly amazing to see (and taste!) the delicious creations you can enjoy when you reuse leftover juicer pulp.

5. Veggie Pulp Seedy Salad Topper

After sprinkling a hearty serving of Veggie Pulp Seedy Salad Topper on your favorite salad or grain bowl creations, you’ll fall in love with this innovative way to reuse juicer pulp. What’s great about this recipe is that, due to the dehydration of the veggie pulp and the savory seed and spice mix, this salad topper’s subtle veggie flavor mixed with fragrant aromatics makes it simply irresistible!

Don’t Throw Away Your Pulp

Juicer pulp doesn’t have to go to waste; you can reuse it in a number of creative ways. Not only can you save money and keep organic matter out of garbage dumps, you can also feel good knowing you’ve extracted every ounce of goodness from your fruits and vegetables, embracing their full potential as health and nutrition superstars.

This nutrient-rich residue can have a second life — as compost, in DIY beauty products or pet treats, and in many different types of recipes. The possibilities are endless and limited only by your imagination.

Tell us in the comments:

• Do you juice? If so, what have you been doing with your pulp until now?

• Do you compost? If so, what method(s) do you use?

• What recipes from this article will you try?

Featured Image: iStock.com/simpson33

Read Next:

• Blenders vs Juicers: Pros & Cons of Blending and Juicing
• How to Make Healthy Smoothie Recipes That Are Nutritious & Delicious!

The post What to Do with Juicer Pulp: Recipes and Creative Uses appeared first on Food Revolution Network.

Then tests started detecting PFAS in people’s blood.

Today, PFAS are pervasive in soil, dust, and drinking water around the world. Studies suggest they’re in 98% of Americans’ bodies, where they’ve been associated with health problems including thyroid disease, liver damage, and kidney and testicular cancer. There are now over 9,000 types of PFAS. They’re often referred to as “forever chemicals” because the same properties that make them so useful also ensure they don’t break down in nature.

Scientists are working on methods to capture these synthetic chemicals and destroy them, but it isn’t simple.

The latest breakthrough, published Aug. 18, 2022, in the journal Science, shows how one class of PFAS can be broken down into mostly harmless components using sodium hydroxide, or lye, an inexpensive compound used in soap. It isn’t an immediate solution to this vast problem, but it offers new insight.

Biochemist A. Daniel Jones and soil scientist Hui Li work on PFAS solutions at Michigan State University and explained the promising PFAS destruction techniques being tested today.

How do PFAS get from everyday products into water, soil, and eventually humans?

There are two main exposure pathways for PFAS to get into humans — drinking water and food consumption.

PFAS can get into soil through land application of biosolids, that is, sludge from wastewater treatment, and they can leach out from landfills. If contaminated biosolids are applied to farm fields as fertilizer, PFAS can get into water and into crops and vegetables.

For example, livestock can consume PFAS through the crops they eat and water they drink. There have been cases reported in Michigan, Maine, and New Mexico of elevated levels of PFAS in beef and dairy cows. How big the potential risk is to humans is still largely unknown.

Scientists in our group at Michigan State University are working on materials added to soil that could prevent plants from taking up PFAS, but it would leave PFAS in the soil.

The problem is that these chemicals are everywhere, and there is no natural process in water or soil that breaks them down. Many consumer products are loaded with PFAS, including makeup, dental floss, guitar strings, and ski wax.

How are remediation projects removing PFAS contamination now?

Methods exist for filtering them out of water. The chemicals will stick to activated carbon, for example. But these methods are expensive for large-scale projects, and you still have to get rid of the chemicals.

For example, near a former military base near Sacramento, California, there is a huge activated carbon tank that takes in about 1,500 gallons of contaminated groundwater per minute, filters it, and then pumps it underground. That remediation project has cost over $3 million, but it prevents PFAS from moving into drinking water the community uses.

Filtering is just one step. Once PFAS is captured, then you have to dispose of PFAS-loaded activated carbons, and PFAS still moves around. If you bury contaminated materials in a landfill or elsewhere, PFAS will eventually leach out. That’s why finding ways to destroy it is essential.

What are the most promising methods scientists have found for breaking down PFAS?

The most common method of destroying PFAS is incineration, but most PFAS are remarkably resistant to being burned. That’s why they’re in firefighting foams.

PFAS have multiple fluorine atoms attached to a carbon atom, and the bond between carbon and fluorine is one of the strongest. Normally, to burn something, you have to break the bond, but fluorine resists breaking off from carbon. Most PFAS will break down completely at incineration temperatures around 1,500 degrees Celsius (2,730 degrees Fahrenheit), but it’s energy-intensive, and suitable incinerators are scarce.

There are several other experimental techniques that are promising but haven’t been scaled up to treat large amounts of the chemicals.

A group at Battelle has developed supercritical water oxidation to destroy PFAS. High temperatures and pressures change the state of water, accelerating chemistry in a way that can destroy hazardous substances. However, scaling up remains a challenge.

Others are working with plasma reactors, which use water, electricity, and argon gas to break down PFAS. They’re fast, but also not easy to scale up.

The method described in the new paper, led by scientists at Northwestern, is promising for what they’ve learned about how to break up PFAS. It won’t scale up to industrial treatment, and it uses dimethyl sulfoxide, or DMSO, but these findings will guide future discoveries about what might work.

What are we likely to see in the future?

A lot will depend on what we learn about where humans’ PFAS exposure is primarily coming from.

If the exposure is mostly from drinking water, there are more methods with potential. It’s possible it could eventually be destroyed at the household level with electrochemical methods, but there are also potential risks that remain to be understood, such as converting common substances such as chloride into more toxic by-products.

The big challenge of remediation is making sure we don’t make the problem worse by releasing other gases or creating harmful chemicals. Humans have a long history of trying to solve problems and making things worse. Refrigerators are a great example. Freon, a chlorofluorocarbon, was the solution to replace toxic and flammable ammonia in refrigerators, but then it caused stratospheric ozone depletion. It was replaced with hydrofluorocarbons, which now contribute to climate change.

If there’s a lesson to be learned, it’s that we need to think through the full life cycle of products. How long do we really need chemicals to last?

Tell us in the comments:

• Had you heard of PFAS or “forever chemicals” before reading this story?

• Do you filter your tap water?

• What other chemicals in our food supply are concerning to you?

Featured Image: iStock.com/SolStock

Read Next:

• Drinking Water Treatment: When It’s Necessary & What Your Options Are
• Safe and Healthy Cookware: What You Need To Know When Choosing Non-Toxic Pots & Pans

The post How to Destroy a “Forever Chemical” – Scientists Are Discovering Ways to Eliminate PFAS, but This Growing Global Health Problem Isn’t Going Away Soon appeared first on Food Revolution Network.

Whether or not you’ve heard of the chemical bisphenol A, better known as BPA, studies show that it’s almost certainly in your body. BPA is used in the manufacturing of products like plastic water bottles, baby bottles, toys, and food packaging, including in the lining of cans.

BPA is one of many harmful chemicals in everyday products and a poster child for chemicals in plastics. It is probably best known for its presence in baby bottles due to campaigns by organizations such as Safer Chemicals, Healthy Families, and Breast Cancer Prevention Partners.

An extensive body of research has linked BPA to reproductive health problems, including endometriosis, infertility, diabetes, asthma, obesity, and harming fetal neurodevelopment.

After years of pressure from environmental and public health advocates, the US Food and Drug Administration agreed in June 2022 to reevaluate the health risks of BPA. This is significant because a vast body of research has documented that BPA is leaching from products and packaging into our food and drink and, ultimately, our bodies.

What Is BPA?

BPA is not only used in plastics and food and drink containers but also in pizza boxes, shopping receipts, liners of aluminum cans, and much more. Scientists have found that BPA is an endocrine disruptor, which means it disrupts hormonal systems that support the body’s functioning and health.

Hormonal disruption is a particular problem during pregnancy and fetal development when even minor changes can alter the trajectory of developmental processes, including brain and metabolic development.

Over the last two decades, public awareness of the risks led many companies to remove BPA from their products. As a result, studies have shown that BPA levels in people’s bodies appear to be declining in the US. However, a nationwide research team that I helped lead as part of a national NIH consortium showed in a recent study of pregnant women that the decline in BPA could, in part, be explained by the fact that BPA replacement chemicals have been on the rise over the last 12 years. And other studies have found that many BPA substitutes are typically just as harmful as the original.

As an environmental health scientist and professor and director of the University of California, San Francisco Program on Reproductive Health and the Environment who specializes in how toxic chemicals affect pregnancy and child development, I am part of a scientific panel that decides if chemicals are reproductive or developmental toxicants for the State of California. In 2015, this committee declared BPA a reproductive toxicant because it has been shown to be toxic to ovaries.

BPA and the FDA

BPA was first approved for use in food packaging by the FDA in the 1960s. In 2008, the agency released a draft report concluding that “BPA remains safe in food contact materials.” This assessment was met with pushback from many health advocates and environmental health organizations. The FDA claimed BPA to be “safe in food contact materials” as recently as 2018.

Meanwhile, since 2011, Canada and Europe have taken steps to ban or limit BPA in children’s products. In 2021, the European Union proposed “dramatic” decreases in BPA exposure limits due to a growing body of evidence linking BPA to health harms.

One of the major challenges to limiting harmful chemicals is that regulatory agencies like the FDA try to figure out the levels of exposure that they consider harmful. In the US, both the FDA and the Environmental Protection Agency have a long history of underestimating exposures — in some cases because they do not adequately capture “real-world exposures,” or because they fail to fully consider how even small exposures can affect vulnerable populations such as pregnant women and children.

Latest Research On BPA

A large body of research has explored BPA’s effects on reproductive health. These studies have also revealed that many BPA substitutes are potentially even worse than BPA and have looked at how these chemicals act in combination with other chemical exposures that can also come from a variety of sources.

And while much attention has been paid to BPA’s effects on pregnancy and child development, there is also significant research on its effects on male reproductive health. It has been linked to prostate cancer and drops in sperm count.

In a study our research team conducted that measured BPA in pregnant women, we asked study participants if they knew about BPA or tried to avoid BPA. Many of our study participants said they knew about it or tried to avoid it, but we found their actions appeared to have no effect on exposure levels. We believe this is, in part, because of BPA’s presence in so many products, some of them known and some unknown, that are difficult to control.

What You Can Do About BPA and BPA Substitutes

One of the most common questions our staff and clinicians that work with patients are asked is how to avoid harmful chemicals like BPA and BPA substitutes. A good rule of thumb is to avoid drinking and eating from plastics, microwaving food in plastic, and using plastic take-out containers — admittedly easier said than done. Even some paper take-out containers can be lined with BPA or BPA substitutes.

Our recent review of the research found that avoiding plastic containers and packaging, fast and processed foods, and canned food and beverages, and instead using alternatives like glass containers and consuming fresh food, can reduce exposures to BPA and other endocrine-disrupting chemicals.

Research has shown that when heat comes into contact with plastic — whether water bottles, Tupperware, take-out containers, or cans — BPA and other chemicals are more likely to leach into the food inside. One should also avoid putting hot food into a food processor or putting plastic containers into the dishwasher. Heat breaks down the plastic, and while the product might appear fine, the chemicals are more likely to migrate into the food or drink — and, ultimately, into you.

We also know that when acidic foods like tomatoes are packaged in cans, they have higher levels of BPA in them. And the amount of time food is stored in plastic or BPA-lined cans can also be a factor in how much the chemicals migrate into the food.

No matter how much people do as individuals, policy change is essential to reducing harmful chemical exposures. A large part of our work at UCSF’s Program on Reproductive Health and the Environment is to hold regulatory agencies accountable for assessing chemical risks and protecting public health. What we have learned is that it is essential for agencies like the EPA and FDA to use the most up-to-date science and scientific methods to determine risk.

Tell us in the comments:

• Had you heard of BPA before reading this article?

• Were you aware of the health effects of BPA and BPA substitutes?

• How do you avoid using plastic in your everyday life?

Featured Image: iStock.com/Ziga Plahutar

Read Next:

• Is a Plastic-Free Lifestyle Possible? Tips for Reducing Your Plastic Footprint

The post Decades of Research Document the Detrimental Health Effects of BPA – an Expert on Environmental Pollution and Maternal Health Explains What it All Means appeared first on Food Revolution Network.

While the term “pesticide” implies that these chemicals target and kill “pests,” a better name would be “biocides” (destroyers of life) because they do a lot more than poison pests.

Pesticides poison insects and pollinators; contaminate soil, water, and air; and can cause harm to farmworkers, agricultural communities, and people who eat produce sprayed with pesticides.

[Read More: Pesticides in Food: What You Should Know and Why it Matters

How common is it for US produce to have pesticide contamination? “Nearly 75% of nonorganic fresh produce sold in the US contains residues of potentially harmful pesticides,” according to the Environmental Working Group (EWG).

In this article, we’re going to review the most and least pesticide-contaminated produce, so you can make more informed fruit and vegetable purchases.

Don’t Let Pesticides Stop You from Eating Fruits & Vegetables

One thing to remember — thousands of studies, published in peer-reviewed journals, tell us clearly that eating more fruits and vegetables is good for your health. The more of these foods you eat, the longer you’re likely to live, and the less likely you are to develop most of the major chronic illnesses of our times.

Of course, in these studies, most of the fruits and vegetables were grown commercially, and many were contaminated with pesticides. So as you read about pesticide contamination of fruits and vegetables, please use this guidance as intended — to help you figure out which foods are most important to buy organic. If you can’t afford or access organic produce, don’t let that stop you from eating fruits and veggies. Remember, if you’re choosing between an organic donut and nonorganic kale… go for the kale. Just please wash it well if you can. (Here’s our article on how to wash pesticides off produce, if you’d like some guidance.)

Who Tests for Pesticide Residue?

For this article, we’re relying on two organizations for the data on which fruits and vegetables tend to be the dirtiest and cleanest. The best known of these groups is EWG, which has published its Shopper’s Guide to Pesticides in Produce annually since 2004. Their produce guide identifies the least and most pesticide-contaminated produce — also known as their Clean Fifteen and Dirty Dozen — based on thousands of tests conducted by both the USDA and the FDA. In carrying out these tests, the produce is made “plate-ready” — washed, peeled, and ready to eat — before being analyzed. So the residues found in these studies are likely to be the same as those you’re exposed to when you eat conventionally grown fruits and veggies.

In 2020, Consumer Reports (CR) also released a pesticides in produce report based on USDA data. CR came up with their own ratings (which not surprisingly look a lot like the ones they bestow on clothes dryers and new cars), by running the USDA numbers through several filters. These include the total number of pesticides; the level of pesticides on fruits and vegetables; the frequency with which they were detected; and their toxicity. CR factors in the pesticide’s Food Quality Safety Factor (FQPA), which is published by the Environmental Protection Agency (EPA) to avoid underestimating potential harms.

The CR findings overlap significantly with those of EWG. But unlike EWG, CR makes distinctions between US-grown and imported foods, as well as conventional and organic.

Below, I summarize EWG’s Dirty Dozen and Clean Fifteen. Bear in mind as you go through the list that they are looking exclusively at conventionally grown produce, not organic. And, of course, your best choice will almost always be homegrown food, since you can control the methods used to nourish and protect your crops.

[Read More: Starting a Food Garden: How Growing Your Own Vegetables Can Ease Food Supply Anxiety & Support Health]

If you can’t grow any or all of your own produce, and you can’t afford universally organic produce or can’t access it in your community, this shopper’s guide can help you make wise consumer choices. Use it when you shop, whether at the grocery store, farmers market, or wherever you buy fresh produce, to help you determine which foods to buy organic.

Rating Disclaimer:

One more thing before we dive in — this guide looks at pesticide residues only at the consumer level. In some cases, the ratings might be very different if the researchers factored in the pesticide exposure of farmworkers and communities where the crops are grown.

For example, conventional imported bananas are rated “very good” by CR (because the peel provides pesticide protection for the fruit). But public health research shows that farmworkers exposed to the pesticides used on conventional bananas develop up to 80% more genetic anomalies (i.e., potentially cancer-causing mutations) than those who work in organic or “ecological” farms that do not use conventional pesticides.

I am not aware of any convenient database or app to help you prioritize food choices to protect farmworkers. If this is important to you (and it certainly is to me), my recommendation is to choose organic when you can — and especially so with foods that are imported from countries that have lax pesticide and worker protection regulations.

The Dirty Dozen: The Most Pesticide-Contaminated Produce

This list comes from EWG’s Dirty Dozen list. These fruits and vegetables are the foods with the most pesticide residues and are therefore the ones that are most important to buy organic if you can.

1. Strawberries

If you want to avoid exposure to multiple noxious chemicals, including dangerous fumigants that build up in the plant tissue, the fruit, and the soil, the most important food to only buy organic is the strawberry. Most of the fresh strawberries sold in the US come from California. Data from 2015 revealed that, per acre, strawberries receive 60 times more pesticide application by weight than corn, which itself is a pesticide-intensive crop. In fact, a jaw-dropping 99% of nonorganic strawberry samples had detectable pesticide residue.

But it wasn’t just the amount — the variety and toxicity of the chemicals were also problematic. While most crops showed residues of just over 2 pesticides per sample, strawberries averaged almost 8 — with 30% at 10 or more. And some of these pesticides, according to EWG, “have been linked to cancer and reproductive damage, or… are banned in Europe.”

If you like strawberries (and a lot of us do!), you have a few options. You can grow them yourself. (It’s not that hard, and you don’t need a lot of land. Even a container on a sunny porch should do the trick). Or, if you want to buy fresh or frozen strawberries, CR recommends choosing organic when possible.

2. Spinach

If strawberries win the dubious distinction of the highest amount of pesticides, spinach holds the distinction of highest pesticide residues by weight. The biggest culprit in testing was permethrin, a neurotoxin insecticide banned in Europe that’s been linked to ADHD and various neurological impairments in children.

And speaking of bans, let’s talk about DDT for a minute. The pesticide that was banned in the US in 1972 after being indicted for multiple harms in Rachel Carson’s book Silent Spring was still shockingly found on 40% of spinach sampled by the USDA in 2016. DDT, like many other pesticides, has a nasty ability to persist in the environment — even after almost half a century.

Your best bet, aside from growing your own spinach, is buying organic spinach, according to CR. Next best is imported frozen spinach, as it’s lower in pesticides than spinach grown in the US. And it’s best to always wash fresh spinach well, as pesticide levels were higher in unwashed spinach than in the washed spinach tested by the USDA.

[Read More: Is Spinach Good for You? — & How To Prepare Spinach For Flavor and Nutrition]

3. Kale, Collards, & Mustard Greens

Given leafy greens’ (like kale) well-justified popularity as nutritional powerhouses, I’m sad to report that they’re among some of the most contaminated crops in the US. In 2017, the USDA found that almost 60% of nonorganic kale samples were contaminated with the herbicide DCPA (marketed as Dacthal), which has been banned in Europe since 2009 because of cancer risks. And in 2019, 35% of examined samples of collard and mustard greens were also contaminated with Dacthal. DCPA’s main application is to kill crabgrass, which can outcompete edible leafy greens in poor soil conditions. Rather than remedy the soil, farmers are told to keep pouring on the chemicals.

The problem here is that DCPA was identified as a possible human carcinogen by the EPA as early as 1995. The data was so alarming, the manufacturer actually petitioned the EPA in 2005 to terminate its use on a variety of crops. Unfortunately, the ag industry has ignored the science and continues to douse our leafy greens in it. In the US, the only kale, collards, and mustard greens deemed generally free from DCPA are those grown organically.

[Read More: Leafy Greens: How to Source, Wash, Store, & Prepare Them]

4. Peaches

EWG and CR agree that fresh, nonorganic peaches are among the foods with the most pesticides in the US. Samples examined by the USDA found residues of 56 separate pesticides, with fungicides making up the majority of the chemicals. Fludioxonil, a seed-targeted fungicide, was on nearly 90% of all samples tested, with some even exceeding maximum allowable amounts.

Peaches also have residues of multiple neonicotinoids (also known as neonics — as if it were an affectionate nickname, which they really don’t deserve). Neonics are insecticides that attack an insect’s nervous system and may be responsible for mass pollinator die-offs. Some neonics may also harm wildlife as well as human health. According to one 2020 study, neonic exposure may cause “chronic health effects ranging from acute respiratory, cardiovascular, and neurological symptoms to oxidative genetic damage and birth defects.”

If possible, stick to organic peaches. CR also reported that nonorganic, canned peaches are low in pesticides and received an “excellent” rating. While we don’t typically recommend canned fruit, if you do choose to buy canned peaches, look for those in organic fruit juice instead of syrup.

5. Pears

Pears moved up on the Dirty Dozen this year, from number 10 to number 5, due to most pear samples showing contamination from at least five different pesticides. Four out of 10 samples of nonorganic pears were found to have residue of pyrimethanil, a fungicide shown to cause multi-organ failure and endocrine disruption in tree frogs. The USDA also classifies it as a Group C (potential) carcinogen.

A quarter of pear samples had contamination with o-Phenylphenol, a mold growth retardant whose jocular rhyming name belies its nasty effects. It’s a known carcinogen, suspected hormone disruptor, and developmental toxin.

When buying fresh pears, choose organic if possible. Both domestic and imported pear samples were rated “excellent” by CR.

6. Nectarines

Named after the divine drink of the Olympian gods, it’s a cruel irony that these delicious fruits are often fouled by pesticide residues. The USDA found 33 pesticide residues in nectarine samples, including 5 known or probable carcinogens, 17 suspected hormone disruptors, and 6 developmental or reproductive toxins. Oh, and if that’s not bad enough, they were also found to contain 10 chemicals toxic to honeybees, our most important and most endangered pollinators.

The good news is, organic nectarines are low in pesticides, according to CR’s data.

7. Apples

At first blush, apples look pretty good. They’re treated with fewer pesticides than many other crops, averaging a little over four pesticide residues per sample. And they aren’t heavily treated while growing. The problem occurs after harvest when conventional apples are bathed in a chemical named diphenylamine, which keeps their skins pretty while they’re in cold storage. American regulators decided that diphenylamine didn’t pose any unacceptable risks — in contrast to European officials, who were swayed by evidence that by-products of diphenylamine may contribute to cancers of the stomach and esophagus. For this reason, conventional American-grown apples are banned in Europe.

Some bioengineered apples have also been introduced for cosmetic rather than functional reasons. Arctic apples, for example, are spliced with genes that prevent the flesh from browning when cut open. This doesn’t stop them from degrading, mind you — it just keeps the color white. (To avoid this dreaded condition, you can either eat them once cut, soak them in diluted lemon juice, or just be okay with apples that turn brown when their cut skin is exposed to the air.) Since BEs (GMOs) are viewed by some as a giant uncontrolled experiment in overriding the laws of nature — and there’s some reason to be at least a little skeptical about industry claims of safety — there are reasons you may want to avoid these so-called “Franken-apples.”

Your best bets when it comes to apples are homegrown (a well-tended apple tree can last up to five generations) or organic and non-GMO varieties.

[Read More: Apple Facts You Need To Know About: Benefits, Concerns, & the Best Ways to Enjoy Them]

8. Grapes

EWG tells us that nonorganic grapes are loaded with pesticide residues, including 8 cancer causers, 17 suspected hormone disruptors, 10 neurotoxins, and 4 developmental or reproductive toxins. Plus, they’re often treated with 19 pesticides that are toxic to honeybees.

The only good thing you can say about nonorganic grapes is that they’re better than nonorganic raisins. According to EWG, almost 100% of samples of nonorganic raisins contained residues from two or more pesticides.

In a discrepancy that I can’t quite resolve, CR rates domestic, nonorganic grapes as very good, and imported ones as good. I hope they’ll publish the data behind their findings, as well as details of their methodology, so the public will be able to make grape decisions with more confidence. To be safe, my recommendation is to buy organic grapes and raisins.

Sadly, wines — and vinegars like red wine or balsamic — are also subject to potentially harmful doses of pesticides. Roundup is commonly used in nonorganic vineyards, at more than a pound and a half per acre, as are various other fumigants, herbicides, and pesticides. Pesticide residues found in wine rival those found in raw grapes, indicating that the wine-making process isn’t protective. These are good reasons to opt for wines made from organically grown grapes, if you choose to drink wine at all.

[Read More: Alcohol: Its Effects, Risks, Uses, & Potential Benefits]

9. Bell & Hot Peppers

Overall, peppers had the most types of pesticides detected — a whopping 115 in total. Two pesticides, in particular, showed up more often than not among tested bell and hot pepper samples. Acephate and chlorpyrifos are organophosphate insecticides that attack the acetylcholinesterase enzyme in insects and mammals. This enzyme helps convert the neurotransmitter acetylcholine into acetic acid and choline compounds in the body.

Insecticides like acephate and chlorpyrifos are especially harmful to children’s developing brains and can cause nervous system problems and other unpleasant side effects. Although they’re banned in the EU, the US has not taken steps towards an outright ban on these toxic chemicals, which sadly still end up in our food supply.

To avoid potential exposure to any of the 115 potential pesticides found on bell and hot peppers, you might want to purchase organic as much as possible — or grow your own.

[Read More: Sweet & Hot Pepper Benefits and Uses You Need to Know About]

10. Cherries

Almost half of the cherries sampled by the USDA contained residues of bifenthrin, a neurotoxin that kills insects by paralysis. It’s moderately harmful to mammals (including humans) and can wreak havoc on fish and their marine ecosystems. It also appears to cause cancer in mice but not rats, so we really don’t know what that says about carcinogenesis in humans. (Our view on the use of animals in medical research is here.) But add to this chemical the residues of 42 others found on cherries by USDA testing, and you have a recipe for individual and environmental concern.

Aside from homegrown cherries, your best bets here are frozen, domestic, organic cherries. Even imported fresh organic cherries were rated only “fair” by CR, based on suspicions of inadequate oversight of organic standards by countries such as Turkey and China. Fresh organic cherries could be a solid choice, too, if you have access to them.

[Read More: Top Health Benefits of Cherries & How to Enjoy Them]

11. Blueberries

Blueberries are back on the Dirty Dozen list after remaining off it for several years. Unfortunately, they gained a spot back due to an increase in pesticide residues on tested samples, with over 90% showing detectable levels. The amount and variety of pesticides found also increased from 2014. Over 80% of samples show 2 or more pesticides with over 17 different pesticides represented across blueberry crops.

Although they’re only in less than 10% of samples, two organophosphate insecticides showed up on blueberries: phosmet and malathion. The former is banned in the EU, and the latter only approved for US greenhouse usage. But somehow, both have remained in regular circulation among conventionally grown blueberry crops. This is concerning, as both can damage the human nervous system. And children are especially vulnerable.

Detection of increased levels of fungicides and neonic insecticides is also very troubling, especially since the fungicide boscalid may have carcinogenic properties. Imported blueberries seem to have less pesticide contamination according to CR, but organic is still recommended over conventionally grown.

12. Green Beans

Green beans are new to the Dirty Dozen list this year due to the detection of several banned pesticides. In 2011, the EPA banned the use of acephate on green beans, and in 2016 reduced tolerable amounts after the banning, trying to crack down on violations. But as we can see from EWG’s findings, that wasn’t enough to stop acephate usage. In fact, one of the samples tested had pesticide residues equaling 500 times the allowable limit!

EU-banned pesticides detected on US green beans also included carbendazim, bifenthrin, and chlorothalonil, with the former two classified as potential human carcinogens.

In all cases, the pesticide amounts, varieties, and the number of contaminated samples all increased since 2016. Consumer Reports actually ranked fresh green beans with one of their worst scores, making them an important produce item to buy organic. Canned or frozen green beans fare slightly better as well.

[Read More: Healthy Green Bean Recipes to Enjoy All Year Round]

The Clean Fifteen: The Least Pesticide-Contaminated Produce

Now that you’ve made it through the scary part of this article, it’s time to reward yourself by discovering the 15 least pesticide-contaminated crops.

1. Avocados

Whew! Avocados topped the Clean Fifteen list as one of the most pesticide-free, conventionally grown produce items tested. Fewer than 2% of avocado samples showed any detectable pesticide residue. And the single pesticide found on avocados, imiprothrin, appears fairly benign in toxicity studies.

That said, while pesticides don’t make it into the thick-skinned avocado fruit, the pervasive spraying in the Mexican avocado industry is causing environmental damage and creating public health problems. Local residents who rely on lake water that receives runoff from the avocado fields exhibit high levels of liver and kidney problems. So if you can afford organic or US-grown avocados, they may be the most socially responsible options. Unless, of course, you are lucky enough to have an avocado tree growing in your backyard.

[Read More: Everything You Need to Know About Avocados + 15 Science-Backed Reasons to Eat These Fabulous Fruits]

2. Sweet Corn

Another hyper-clean crop, sweet corn, also contained pesticide residue in fewer than one of 50 samples. And frozen corn received a perfect score — no pesticides were found in any samples. You do want to make sure to avoid BE (GMO) sweet corn, however. While the vast majority of BE corn is from varieties for feed, oil, and grain, the agronomists at Bayer (formerly Monsanto) have introduced a BE sweet corn into the market.

To steer clear of bioengineered corn you may still want to opt for organic (or check the variety with the grower or your market produce buyer to ensure that it’s non-GMO). Other than that, pretty much any corn — organic, nonorganic, fresh, or frozen — seems to be mostly pesticide-free.

[Read More: Is Corn Healthy?]

3. Pineapple

The thick skins of pineapples appear to create an effective barrier to most pesticides. Of the six chemicals found in pineapple samples, the most common, triadimefon, appeared just under 5% of the time. Be sure to avoid the BE “pink pineapple,” which is made by Del Monte. The manufacturer proudly touts the Franken-fruit as “pinker and sweeter” than a regular pineapple — which makes me wonder: was the lack of pinkness and existing level of pineapple sweetness such a pressing problem?

Aside from saying no to pink, it seems that you’re fine with any domestic pineapple — organic or not, fresh or frozen. If opting for canned pineapple, look for some that is packed in water or organic fruit juice, not syrup.

[Read More: Is Pineapple Good for You — and the Planet?]

4. Onions

Regular onions (that is, not green onions or scallions) also made the Clean Fifteen, whether organic or not. Despite being bombarded with a wide variety of pesticides, the majority of them are in the outer layers and skin, which are typically removed as you peel the onion.

So as long as you peel your onions properly, your pesticide exposure will be minimal. You can still choose organic onions to protect farmworkers. But for your own consumption, any domestic onions that you peel will likely have little if any pesticide residue on the edible part.

[Read More: Amazing Alliums — Why These Disease-Fighting Veggies Are Worth Eating Every Day!]

5. Papaya

Papayas contain very few pesticide residues. But you may want to pay attention to whether they’re BE. Most papayas grown in the US are from Hawaii and, unfortunately for fans of mother nature, 75% of Hawaiian papayas are bioengineered.

Originally, BE papayas were introduced on the Big Island of Hawaii to combat a virus that attacked the trees. When consumers began worrying about the safety of bioengineered foods and started demanding non-BE papayas, growers discovered that the bioengineered strains had cross-pollinated with and contaminated the non-BE strains. So if you want non-BE papayas, stick to organic, choose varieties that haven’t been genetically modified (such as Solo), or purchase imported fruit. Mexican papayas, for example, often don’t taste as sweet as the Hawaiian varieties but are usually more affordable — and they are not bioengineered.

6. Sweet Peas (frozen)

Even if you’re not going to use them exclusively as an ice pack, you can feel safe eating just about any variety of frozen peas — organic and nonorganic, domestic, and imported. Of the seven pesticides found on frozen peas, only one, dimethoate, appears in more than 4% of samples. And even that pesticide, which attacks insects’ nervous systems and kills them on contact, was found in only one out of eight samples, as it tends to degrade rapidly once applied.

[Read More: Are Peas Good for You? — What You Need to Know About Peas]

7. Asparagus

Those happy green spears that have such an interesting effect on our pee are pretty clean even when conventionally grown. Of the nine pesticides found on asparagus, the really nasty ones appeared on less than 1% of samples tested. Any domestic asparagus is a fine choice, although imported varieties may have more contamination. Washing your asparagus with a solution of water and baking soda will help to ensure you get rid of any minor residues.

8. Honeydew Melon

Honeydew growers, in California at least, have largely committed to reduced and strategic pesticide use in a system known as IPM (integrated pest management). This method sometimes includes pesticides, but quite judiciously. And it features many farming practices that reduce pest pressure, such as planting in raised beds to improve drainage and minimize root diseases, killing weeds with flame rather than chemicals, and replacing sprinklers with drip irrigation.

While the USDA doesn’t test honeydews, the FDA’s pesticide data shows about 45% of honeydew samples tested were without pesticides. Luckily, honeydews have a tough outer shell. And like other thick-skinned fruits and vegetables, it’s unlikely that the inner, edible flesh would have pesticides.

9. Kiwifruit

Despite “Kiwi” being the nickname for folks from New Zealand, the kiwifruit is also grown in the US. If your main concern is your own health, domestic kiwifruits are relatively safe.

CR rated kiwifruit as “good,” which isn’t exactly a resounding vote of confidence. Their middle-of-the-road rating may be because they’re among the fruits known to have residues of the fungicide fludioxonil, which may have hormone-disrupting effects. But as long as you don’t eat the skin of the kiwi, you’ll likely be fine. However, your best bet all around is to choose organic if you can. And that becomes all the more important if you choose to eat the skin (as many people do).

10. Cabbage

It’s good to know that despite nonorganic kale’s dreadful rating as a source of pesticides, some members of the cruciferous clan can still put on a good show without an organic certification. Of the seven most common pesticides found in cabbage by the USDA, only methomyl and flonicamid are known to be associated with health issues. And they appear in 1.3% and 0.8% of tested samples, respectively.

Both domestic and imported cabbage (from Mexico or Canada) are deemed acceptable by CR.

[Read More: Is Cabbage Good for Your Health? And How Can You Make Cabbage Taste Good?]

11. Mushrooms

By far the most common pesticide used on mushrooms, thiabendazole, is also a pharmaceutical routinely prescribed for humans to treat pinworm and hookworm infections, among others. I’m not suggesting going on a mushroom binge if you get diagnosed with a worm infection. Just letting you know that, as far as pesticides go, it’s not considered an especially harmful substance (unless you happen to be a pinworm!).

Mushrooms are kind of fun to grow, especially if you start with a kit that has everything you need. While organic is generally best, you can pretty safely choose any fresh domestic mushroom, organic or not.

[Read More: The Power of Mushrooms: Nutrition, Benefits, & Risks of Edible Mushrooms]

12. Mangoes

Mangoes were added to the Clean Fifteen list just last year. But while these tropical fruits may contain any of 11 pesticides, most are found in less than 1% of samples. The pesticide most often found on mangoes, thiabendazole, was only found, on average, 15% of the time and only in conventional fruit — either domestic or imported.

CR also rates mangoes as “very good” across the board — both conventional and organic varieties.

[Read More: Are Mangoes Good for You — and the Planet?]

13. Sweet Potatoes

Sweet potatoes are also relatively new to the Clean Fifteen list after hanging out in the Middle 19 (produce with medium pesticide contamination) for a while — along with mangoes and watermelons. According to the USDA, 19 different pesticide residues were found on conventionally produced sweet potatoes between 2016 and 2018. The vast majority of samples (although still only less than half) contained Dicloran, which is a pre- and postharvest fungicide used to prevent soft rot. If you peel your sweet potatoes, you’ll likely remove most of any pesticide residue. But if not, a good bath in a water and baking soda solution is a wise idea.

CR rated domestic conventional sweet potatoes as “very good” and organic as “excellent.”

[Read More: Are Sweet Potatoes Good for You? Everything You Need to Know]

14. Watermelons

Watermelon is another newbie to the Clean Fifteen list. Watermelons do have slightly more pesticides than other Clean Fifteen produce. And CR rates domestic watermelon as “good” and imported watermelon as “fair.” But luckily, most pesticides were only found in less than 1% of watermelon samples and only found on the outer rind of the fruit, not the flesh.

Around 10 different pesticides used on watermelons are harmful to bees and other pollinators, which are essential for watermelons to grow. But some farmers are beginning to reduce pesticides used on and near watermelon fields to save pollinators and improve yields. Although this news is heartening, you still have the option of buying organic watermelon, which is cleaner and better for pollinators.

[Read More: Is Watermelon Healthy?]

15. Carrots

Welcome to the Clean Fifteen, carrots! New for 2023, Bugs Bunny’s favorite veggie received a low to moderate pesticide score according to USDA data.

But despite its emergence on this list, carrots are not completely without scrutiny. The USDA found 34 different pesticide residues on carrot samples from 2020–2021, but more than half were found on less than 1% of samples tested. The pesticide that showed up the most was linuron, which is sprayed on newly emerging carrot plants. That said, you may want to avoid conventionally grown carrot greens for this reason, as exposure may be higher than on the carrot skin itself.

CR also gives both conventional and organic carrots an “excellent” rating.

[Read More: What’s So Great About Carrots? Exploring Their Health & Environmental Benefits]

Pesticide-Free Clean Fifteen Recipes

The Clean Fifteen make it easy to create a variety of cost-effective, delicious, and nutritious meals throughout the week. We’ve listed a few to get you started — Avocado Sweet Potato Toast for a unique and healthy way to start the day, crunchy goodness in our Carrot & Cabbage Slaw, and an umami delight with the Walnut and Lentil Stuffed Mushrooms. Here’s to staying well through clean eating!

1. Avocado Sweet Potato Toast

Beloved avocados and sweet potatoes make the Clean Fifteen list — making this unique twist on traditional avocado toast nutrient-dense sans the chemicals. Tip: Make the sweet potatoes ahead of time so this tasty and fulfilling breakfast can be assembled in minutes. Tip number two: Don’t be afraid to pile the toppings on high!

2. Carrot & Cabbage Slaw

Crunchy raw cabbage and carrots are the stars of this tasty, Asian-style slaw. It makes a lovely, light meal or side dish, or add it to salads, veggie burgers or carrot dogs as a topping, or toss it with some grilled tempeh. You can also add in some of the Clean 15 fruits for a sweeter take on this simple and refreshing recipe.

3. Walnut and Lentil Stuffed Mushrooms

The plant-based options for stuffing savory mushrooms are endless, but walnuts and lentils truly take the (plant-based) cake. They add fulfilling fats, satisfying protein, and plenty of fiber — not to mention lots of flavor — to these umami beauties that are naturally low in pesticides. Make them for the whole family as an appetizer or enjoy them solo as a meal (with a side of organic leafy greens, of course!).

Shop & Eat Smarter

I hope this article will be a useful reference whenever you shop for fresh produce. That said, I want to make one thing very clear: Even though some of the chemicals we’ve discussed are pretty alarming, please don’t make the perfect the enemy of the good. No matter what kind of produce you end up with, eating more fruits and vegetables is almost always a good thing!

And you do have means to mitigate your pesticide exposure on many fruits and vegetables by washing them thoroughly. So especially if it’s not grown organically, or in your own backyard, you may want to wash your produce.

Tell us in the comments:

• What produce (if any) do you always make sure is organic?
• Do you grow anything yourself? If so, what strategies do you use to keep pests from doing damage?
• Did you learn anything surprising in this article? If so, what?

Feature image: iStock.com/fcafotodigital

Read Next:

• Pesticides in Food: What You Should Know and Why it Matters
• How to Wash Vegetables and Fruits to Remove Pesticides

The post The Dirty Dozen & Clean Fifteen: The Most & Least Pesticide-Contaminated Fruits and Vegetables appeared first on Food Revolution Network.