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Glow Up: A Fruit That Naturally Boosts Collagen!

A breakthrough study from researchers at the University of Otago, Faculty of Medicine – Christchurch Ōtautahi, has found that collagen production and skin renewal directly respond to the amount of vitamin C we eat.The study, published in the international Journal of Investigative Dermatology, shows that skin vitamin C levels are closely tied to levels of the vitamin in the blood (plasma) and can be boosted by increasing fruit intake.Carried out on two dozen healthy adults in both Aotearoa New Zealand and Germany, the study shows that boosting plasma levels by consuming two vitamin C-rich SunGold™ kiwifruit per day increases the amount of the vitamin in the skin, improving skin thickness (collagen production) and stimulating renewal and regeneration of the outer skin layer.Lead author, Professor Margreet Vissers from Mātai Hāora – Centre for Redox Biology and Medicine, within the Department of Pathology and Molecular Medicine, says the strength of the association between skin thickness and vitamin C intake is “compelling”.“We were surprised by the tight correlation between plasma vitamin C levels and those in the skin – this was much more marked than in any other organ we have investigated,” Professor Vissers says.“We are the first to demonstrate that vitamin C in the blood circulation penetrates all layers of the skin and is associated with improved skin function. I am very proud of my team and excited about what the data is telling us.”Professor Vissers says the study results suggest that beauty really does come from within, supporting your skin function from the inside-out by delivering vitamin C to the skin the way nature designed it – via the bloodstream.“We know that vitamin C is required for collagen production. This fact has inspired the addition of vitamin C to many skin cream formulations. However, vitamin C is highly water soluble and poorly absorbed through the outer skin barrier. Our study shows that the skin is extremely good at absorbing vitamin C from the blood circulation. Uptake into the outer epidermal skin layer also seems to be prioritised,” she says.Funded by New Zealand company Zespri International along with a University of Otago Research Grant, the study comprised two stages. The first stage established the association between plasma and skin vitamin C levels, using healthy skin tissue from patients undergoing elective surgical procedures at Te Whatu Ora Canterbury (with support from the Otago campus’s He Taonga Tapu - Canterbury Cancer Society Tissue Bank).The second stage involved a before-and-after, dietary vitamin C intervention study at two sites (in Christchurch and Germany), each with 12 healthy participants.“All were instructed to consume two Kiwi Gold kiwifruit daily - the equivalent of 250 micrograms of vitamin C - for eight weeks. We then collected skin samples before and after the intervention, with separate analyses allowing us to look at the skin basal layers in Christchurch and the outer dermal skin layer and skin function tests in Germany,” Professor Vissers explains.The German participants were recruited and tested by the SGS Institute Fresenius in Hamburg – their lab having the technical ability to collect the outer dermal skin layer (the blister “roof”). The Institute measured skin sample regeneration - including ultrasound tested measures of skin thickness, elasticity UV protection and renewal of epidermal cells - giving a complete picture of skin function.“The other really substantial finding showed a significant increase in the participants’ skin thickness levels, reflecting collagen production and an upsurge in the regeneration of their epidermal cells, in other words skin renewal,” Professor Vissers says.She says SunGold™ kiwifruit was chosen for the trial due to its proven high vitamin C levels, but it’s anticipated that other foods rich in vitamin C, particularly fresh fruit and vegetables such as citrus, berry fruit, capsicums and broccoli, would have similar beneficial effects.“We suggest that increasing your dietary vitamin C intake will result in effective vitamin C uptake into all compartments of the skin,” Professor Vissers says.“The important thing is to keep your plasma levels optimal, which we know can be easily achieved in a healthy person with a vitamin C intake of around 250mg per day. The body however does not store the vitamin, so we recommend 5+ a day, every day, with one of those five being a high vitamin C food, as a good habit to cultivate.”

10-12-2025 09:55

These Iconic Foods Are Not as Old as You Think

Jacopo Prisco wrote this article in CNN:In which century was ciabatta bread invented? And how old is the chocolate chip cookie? If you don’t know the answers to these questions, don’t be surprised if your guesses are way off. These are among some of the foods that most people tend to believe are older than they actually are: ciabatta was invented in the same year as Diet Coke, and the chocolate chip cookie is just four years older than Joe Biden. Find out the story behind these and other popular - but surprisingly young - dishes from around the world.Tiramisu (1972)As often is the case with modern recipes, the true origin of tiramisu is hotly debated, but what’s certain is that it’s a recent invention. The strongest claim comes from a restaurant called Le Beccherie in Treviso, in the Veneto region of Italy. In 1972 it was added to the menu as “Tiramesù,” a contraction of a phrase meaning “pick me up” in the local dialect - though the restaurant claims it dates back to 1955, when the then-owner, Alba Campeol, was pregnant and ate zabaglione and coffee for energy at breakfast. She then worked with her chef, Roberto Linguanotto, to concoct a similar tasting dessert.“Other sources suggest that it appeared in the Udine area in the 1950s, and that’s where Italy officially recognizes it to be from, as a ‘traditional agricultural food product,’” says food historian Sue Bailey. The recognition - in 2017 from the Italian Ministry of Agriculture - has sparked a quarrel between Veneto and its neighbor Friuli Venezia-Giulia, where Udine is located.Undoubtedly, however, the dish that’s popular to this day is a version of the one from Le Beccherie.A modern interpretation of a traditional dessert called sbatudin, tiramisu is made of ladyfinger cookies dipped in coffee, covered with a layer of beaten egg yolks, sugar and mascarpone, and sprinkled with cocoa powder. A more modern interpretation adds liquor or sweet wine, usually Marsala. Many other variations exist, including chocolate, strawberry and limoncello tiramisu.Chicken tikka masala (1970s)Widely considered Britain’s national dish, this one was also born in a restaurant. Or at least, we think it was: Ali Ahmed Aslam maintained that he invented the dish in his Glasgow restaurant, Shish Mahal. His apparent lightbulb moment was to take chicken tikka, an Indian dish of chicken marinated in yogurt and spices, and add a tomato-cream sauce to it, in response to a customer complaining about the meat being dry.“Other people say that he wasn’t really the inventor and that it is a modified version of another Indian dish, butter chicken, and that he was just changing things around,” says Bailey.In 2009, British politician Mohammed Sarwar tabled a motion in parliament to recognize the dish as a Glaswegian delicacy, and the UK’s late foreign secretary Robin Cook called it a “true British national dish.” Aslam died in 2022, and whatever the dish’s roots, he helped to make it popular.Ciabatta (1982)Far from being a centuries-old bread, ciabatta was created in 1982 by baker and rally racing driver Arnaldo Cavallari, who gave it the full name “ciabatta polesana” or “Polesine slipper,” after the area where he lived - also in Italy’s Veneto region.“He was trying to create an alternative to French baguettes, but with a little bit more water and a little bit distinctive - Italian and competitive,” says Bailey. “It’s crusty on the outside, soft and chewy on the inside.”Adding more water actually makes the bread cheaper to make, and Cavallari’s flour mill registered the name and later licensed ciabatta internationally. By the end of the 1980s, the bread had already gained popularity abroad and was being mass produced in the US and the UK. To this day, it remains popular and has become a symbol of the Mediterranean diet throughout the world.Cavendish banana (1960s)The bananas found in supermarkets around the world today have only been available commercially for about 60 years. They belong to a variety named Cavendish, and they’re remarkably consistent from country to country, year after year, because commercial banana production essentially involves cloning the same plant over and over.However, this reduces biodiversity, making the plants less resistant to disease. This is exactly what happened in the 1950s, when the world’s commercial banana was a different type called Gros Michel.“Big Mike” was better than the Cavendish - richer, sweeter and larger - but when a fungus called fusarium started destroying plantations, it spread so quickly that the only possible way out was to wipe out all Gros Michel plants and start over with a different variety that was resistant to the disease. The Cavendish, a variety that was first grown on the Chatsworth Estate in England 180 years ago, fit the bill and was chosen as a replacement.Can it happen again? It’s already happening! A new strain of the disease caused by the fungus has long been attacking Cavendish plantations, and researchers have been at work for years to find yet another banana variety that could replace the Cavendish if need be. Let’s just hope the quality won’t have to go down again.Baby carrots (1986)There are two revelations here: most baby carrots are just regular carrots cut down to a smaller size, and they were invented in 1986 by Mike Yurosek, a farmer from California. Yurosek was looking for a way to save the tons of carrots going to waste because they were wonky, twisted or broken - in other words, below supermarket standard.Using an industrial potato peeler, he cut “subprime” carrots into peeled, two-inch tubes to be sold in plastic bags. The invention created a new, healthy snack and made carrot consumption in the US skyrocket. Today, baby carrots represent over 50% of total carrot sales in the US.That’s not all. The term “baby carrot” is also used to refer to carrots harvested prematurely, which are smaller and sweeter than regular carrots, and are not usually sold peeled. However, these are just a tiny fraction of the market.General Tso’s Chicken (1955)A staple of Chinese restaurants in North America, this dish of sweet, savory and spicy fried chicken usually served with pork fried rice was invented in Taiwan by a chef named Peng Chang-kuei, at a dinner for US officials during the Taiwan Strait crisis of 1955. For no obvious reason, he named it after general Zuo Zongtang, a 19th-century military leader from his home region, China’s Hunan province.When the first Hunanese restaurants opened in New York in the 1970s, they offered a modified version of the dish, which the chefs had tasted in Peng’s Taipei restaurant. Peng himself emigrated to New York City in 1973 to open his own establishment, Uncle Peng’s Hunan Yuan, and put General Tso’s Chicken on the menu in its original recipe. Astonishingly, he was accused of copying his own invention.The curious story is explored in a 2014 documentary called “The search for General Tso,” which highlights how little known the dish is in China, and features interviews with Peng himself, who died in 2016.Nachos (1940)Nachos come from the Mexican border city of Piedras Negras, where they were invented on a whim in 1940. “A restaurant worker called Ignacio Anaya needed to rustle up a very quick snack for some American military wives,” says Bailey. “So he chopped up some tortillas into triangles, fried them and topped them with grated cheese and jalapeno peppers.”He called the dish “Nacho’s special,” Nacho being a common nickname for those called Ignacio. The popularity of nachos spread through the region when he opened his own restaurant and then crossed the border into Texas and the United States, where the recipe was modified and expanded. “Ballpark nachos” soon became a staple in stadiums and theaters.Anaya died in 1975, but his legacy continues in Piedras Negras, where the International Nachos Festival has been held in his honor since 1995.Hawaiian pizza (1962)The world’s most controversial pizza has a very modern and unlikely origin. “It’s certainly not an Italian invention, and not a Hawaiian one either,” says Bailey.“It’s actually from Canada. A chef called Sam Panopoulos, who had a fairly eclectic restaurant in Ontario, thought of making a pizza that was a little bit different. So he whacked some pineapple on top of the pizza.”Why did he call it Hawaiian pizza? “I gather that was simply from the brand of canned pineapple that he used,” she says. Add that to the list of dishes whose connection to their own name is feeble at best.Generally despised by Italians, pineapple pizza sparks strong opinions across the globe - in 2017, the president of Iceland joked that he would ban it if he were able to set laws (he received a strong backlash on social media). Intriguingly, the pizza has found its greatest popularity in Australia, but continues to enjoy increased recognition the world over, in no small part due to its ability to polarize opinions.Carbonara (1944)One of the most famous Italian pasta dishes is also - as you’ll have guessed by now - the subject of debate over its origins. One credible explanation is that a chef from Bologna, Renato Gualandi, invented the dish at the end of World War II, using ingredients brought into Italy by the American soldiers who had just liberated the country.In particular, he used bacon and powdered eggs, which might have come from military rations, and was possibly building upon pasta alla gricia, a similar dish, minus the egg, which is believed to be centuries old. Gualandi then became the chef for the Allied troops in Rome, which would explain the city’s strong connection with carbonara.As is common for many Italian recipes, carbonara (meaning “coal burner” in Italian, perhaps from the original method of cooking) is also the subject of endless controversy about its ingredients. Most Italian chefs will say that only four are allowed, apart from salt and pepper: pasta, eggs, pecorino cheese and guanciale, a fatty pork cut which is similar to bacon. However, carbonara exists in endless variations and is also commonly made using parmigiano, pancetta, bacon, cream, butter and even garlic.Chocolate chip cookie (1938)Far from being centuries old, the chocolate chip cookie was invented in the late 1930s by Ruth Wakefield, a restaurant owner in Whitman, Massachusetts, who called it the Toll House Chocolate Crunch Cookie, after the name of her restaurant. She first published the recipe in 1938, and sold it to Nestlé for a symbolic $1 a year later.The invention is often quoted as being accidental, with Wakefield running out of nuts and substituting them with pieces of chocolate from a Nestlé bar. However, that’s not the case - more accurate accounts present Wakefield’s recipe as deliberate.As it grew in popularity, the cookie lost its complicated name. In 1983 Nestlé lost the exclusive license to produce them, opening the door to endless industrial variations.

27-03-2023 16:46

Mediterranean Diet Linked to Over 20 Percent Lower Risk of Dementia, Study Says

Nilima Marshall wrote this article in The Independent:A Mediterranean diet, rich in nuts, seafood, whole grains, and vegetables, is associated with up to 23% lower risk of dementia, according to scientists.The findings published in the journal BMC Medicine, are based on data from more than 60,000 individuals from the UK Biobank - an online database of medical and lifestyle records from more than half a million Britons.But the researchers noted the results are based mainly on European ancestry and that further studies are needed across a wider range of populations to determine the potential benefit.However, they added that a Mediterranean diet with lots of plant-based foods could still be “an important intervention” as part of future public health strategies to reduce dementia risk.Dr Oliver Shannon, lecturer in Human Nutrition & Ageing at Newcastle University, who is lead author on the study, said: “Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition.“Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians.“Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.Dr Shannon and his colleagues analysed data from 60,298 people who had completed a dietary assessment.The researchers scored individuals using two measures for adherence to the Mediterranean diet.Over the course of nearly a decade, there were 882 cases of dementia.The authors also took into account each individual’s genetic risk for dementia.They found that people who followed a strict Mediterranean diet had a 23% lower risk of developing dementia, compared to those who had a low adherence score.The researchers also said the Mediterranean diet had a “protective effect” against dementia, regardless of a person’s genetic risk, but added further studies are needed to explore this finding.Study co-author Dr Janice Ranson, Research Fellow, University of Exeter, said: “The findings from this large population-based study underscore the long-term brain health benefits of consuming a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats.“The protective effect of this diet against dementia was evident regardless of a person’s genetic risk, and so this is likely to be a beneficial lifestyle choice for people looking to make healthy dietary choices and reduce their risk of dementia.”Commenting on the study, Dr Susan Mitchell, head of Policy at Alzheimer’s Research UK, said: “There is a wealth of evidence that eating a healthy, balanced diet can help reduce the risk of cognitive decline.“But the evidence for specific diets is much less clear-cut.“This new, large study adds to this overall picture, but it only drew on data from people with White, British or Irish ancestry.“More research is needed to build on its intriguing findings, and uncover whether these reported benefits also translate to minority communities, where historically dementia has often been misunderstood and highly stigmatised, and where awareness of how people can reduce their risk is low.“While there are no sure-fire ways to prevent dementia yet, a diet rich in fruit and vegetables, along with plenty of exercise and not smoking, all contribute to good heart health, which in turn helps to protect our brain from diseases that lead to dementia.”

14-03-2023 08:49

Growing Food Insecurity in Teens Can Have Long-Lasting Effects

Madeline Holcombe wrote this article in CNN:About 9 million children live in food-insecure households in the United States, according to the US Department of Agriculture. Now, a new study has shown food insecurity may also be associated with emotional eating and consumption of less nutritious foods in teens.The study published Wednesday in the journal PLOS One followed the data of more than 1,500 adolescents from the Family Life, Activity, Sun, Health and Eating study collected by the National Cancer Institute.The report found that teen diets were varied when it came to combinations of fruits, vegetables, sugar-sweetened beverages and foods lower in nutrients.“Teens’ dietary behaviors are complex, they include the foods they eat but can also include eating in response to emotions. Teens’ diets are also related to their access to affordable healthy foods,” said lead study author Patrece Joseph, a postdoctoral research associate at the Gillings School of Global Public Health at the University of North Carolina at Chapel Hill.Experiencing food insecurity was associated with a poor diet and more reported emotional eating, according to the study.“This is not surprising as food insecurity is associated with unhealthy diet and other unhealthy eating behaviors among adolescents, such as binge eating and using laxatives, and may be a strategy for coping with stress associated with food insecurity,” the study said.Nearly 34 million people in the United States live in food-insecure households, according to the US Department of Agriculture Economic Research Service.Food insecurity is not having access or resources for enough food to meet basic needs, said Natalie Mokari, a dietitian based in Charlotte, North Carolina. Mokari was not involved in the study.In the US, food insecurity is a crisis that has been made worse by the Covid-19 pandemic and rising food prices, she added.“With food insecurity, we’re looking for value in what you can buy,” Mokari said. “Someone who experiences food insecurity is going to pick something that’s more filling rather than thinking as much about the nutritional properties.”Insecurity now, problems in the futureThe issue of food insecurity as a teen could have long-lasting impacts, the study noted. Eating habits as a teen often impact eating habits and chronic disease risks as an adult, the study said.Growing up with the feeling of not having enough as a teen can impact an adult’s relationship with food even if they eventually have more money to buy food, Mokari said.That can manifest in a feeling of disconnect, in which someone who is no longer food insecure feels the need to always finish their plate, even if they are getting uncomfortably full, for example, she added.It might take working with a therapist and/or a dietitian focused on intuitive eating to learn how to reregulate your body’s habits around eating and to feel safe in having enough, Mokari said.“For people who have experienced food insecurity, it is a very common experience to have negative feelings around food,” she added.A systemic issueThe problem isn’t necessarily that teens with fewer resources are choosing to eat less nutritious food, but that it is hard for them to access healthy, affordable foods, Joseph said.When it comes to emotional eating, the stress of food insecurity may be a strong factor, she added.“Food insecurity is not an individual problem but a systemic one,” Joseph said. “Therefore, it requires community as well as policy solutions to ensure that people have access to affordable and nutritious foods.”That could mean increasing access to affordable, healthy foods in spaces that are focused on teens, like teen centers, she added.“There are many schools and community programs that have food pantries attached to them so that students and families can bring home fresh fruits and vegetables,” Joseph added.If individuals want to help, they can donate to such programs or advocate for policies that increase the availability and affordability of healthy foods, she said.“It is also important to have programs specifically for teens because they may not be able to access or feel comfortable going to programs specifically for adults or kids,” Joseph said.

25-05-2023 16:13

9 Healthy Foods that Are Rich in Iodine

Healthline published this article:Your thyroid gland needs iodine to produce thyroid hormones, which have many important responsibilities in your body.The recommended daily intake (RDI) of iodine is 150 mcg per day for most adults. For women who are pregnant or nursing, the requirements are higher.In fact, one-third of the population is at risk of deficiency, particularly those who live in areas that have only a small amount of iodine in the soil, including European countries (1Trusted Source).Iodine deficiency can lead to swelling of the thyroid gland, known as goiter, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain.This article explores 9 iodine-rich food sources that can help prevent a deficiency.1. SeaweedSeaweed is a good source of antioxidants, vitamins and minerals. It’s also low in calories.Seaweed is one of the best natural sources of iodine. However, the amount can vary significantly based on seaweed type, the region in which it grew and its preparation (5).Three popular seaweed varieties include kombu kelp, wakame and nori.Kombu KelpKombu kelp is a brown seaweed sold dried or as a fine powder. It is often used to make a Japanese soup stock called dashi.In a study that surveyed seaweed samples from various Asian countries for their iodine content, it was found that kombu kelp contains, by far, the highest amount of iodine compared to other species of seaweed.Kombu kelp can contain up to 2,984 mcg of iodine per seaweed sheet (1 gram). This provides almost 2,000% of the recommended daily intake.Excess iodine consumption is well-tolerated in the majority of people but could result in thyroid dysfunction for those who are susceptible.WakameWakame is another type of brown seaweed that is slightly sweet in flavor. It is commonly used to make miso soup.The amount of iodine in wakame seaweed depends on where it is grown. Wakame from Asia has higher amounts of iodine than wakame from Australia and New Zealand.One study found that the average amount of iodine in wakame seaweed from various parts of the world was 66 mcg per gram, or 44% of the daily recommended intake.NoriNori is a type of red seaweed. Unlike brown seaweeds, it has a much lower content of iodine.Nori is the type of seaweed that is commonly used in sushi rolls.The iodine content in nori varies between 16–43 mcg per gram, or about 11–29% of the daily value.2. CodCod is a versatile white fish that is delicate in texture and has a mild flavor.It is relatively low in fat and calories but offers a wide variety of minerals and nutrients, including iodine.According to the Icelandic Food Content Database, fish low in fat have the highest iodine amounts,For instance, 3 ounces (85 grams) of cod has approximately 63–99 mcg, or 42–66% of the daily recommended amount.The amount of iodine in cod can vary slightly depending on whether the fish was farm-raised or wild-caught, as well as the region where the fish was caught.3. DairyDairy products are major sources of iodine, especially in American diets.The amount of iodine in milk and dairy differs greatly based on the iodine content in the cattle feed and the use of iodine-containing disinfectants during milking.A comprehensive study measured the iodine content in 18 different brands of milk sold in the Boston area. It found that all 18 brands had at least 88 mcg in 1 cup (8 ounces) of milk. Some brands even contained up to 168 mcg in one cup.Based on these results, 1 cup of milk can provide 59–112% of the recommended daily amount of iodine.Yogurt is also a good dairy source of iodine. One cup of plain yogurt provides approximately half of the daily recommended amount.The amount of iodine in cheese varies depending on the type.Cottage cheese is one of the best sources of iodine. One cup of cottage cheese provides 65 mcg, while one ounce of cheddar cheese provides about 12 mcg.4. Iodized SaltCurrently, both iodized and uniodized salt are sold in the United States.The addition of iodine in table salt began in the US in the early 1920s to help decrease the occurrence of goiters, or swelling of the thyroid gland.There is approximately 71 mcg of iodine in 1/4 teaspoon of iodized salt, which is 47% of the daily recommended intake. However, salt also contains sodium.In the last few decades, iodine intake has decreased in the US. This is likely due to the push of major health organizations to restrict daily sodium intake to prevent or treat high blood pressure.Nevertheless, salt only seems to raise blood pressure in salt-sensitive individuals, which is about 25% of the population.5. ShrimpShrimp is a low-calorie, protein-rich seafood that is a very good source of iodine.Additionally, shrimp provides key nutrients such as vitamin B12, selenium and phosphorus.Shrimp and other seafood are good sources of iodine because they absorb some of the iodine that is naturally present in seawater.Three ounces of shrimp contain about 35 mcg of iodine, or 23% of the daily recommended intake.6. TunaTuna is also a low-calorie, high-protein, iodine-rich food. Furthermore, it is a good source of potassium, iron and B vitamins.Tuna is also a good source of omega-3 fatty acids, which may lower your risk of heart disease.Fish higher in fat offer lower amounts of iodine. Since tuna is a fattier fish, the amount of iodine found in tuna is lower than leaner fish varieties, such as cod.However, tuna is still a relatively good source of iodine, as three ounces provide 17 mcg, or about 11% of the recommended daily intake.7. EggsEggs are also a good source of iodine.For fewer than 100 calories, one whole egg provides a lean source of protein, healthy fats and a wide assortment of vitamins and minerals.However, the majority of these nutrients, including iodine, come from the yolk.Egg yolks are a good source of iodine because it is added to chicken feed. Yet since the content of iodine in chicken feed can vary, the amount found in eggs can also fluctuate.On average, one large egg contains 24 mcg of iodine, or 16% of the daily value.8. PrunesPrunes are plums that have been dried.Prunes are a good vegetarian or vegan source of iodine. Five dried prunes provide 13 mcg of iodine, or about 9% of the daily value.Prunes are commonly known for helping relieve constipation. This is because of their high content of fiber and sorbitol, a type of sugar alcohol.Prunes are high in many vitamins and nutrients, including vitamin K, vitamin A, potassium and iron.Because of the nutrients prunes offer, they may help improve heart health, decrease the risk of colon cancer and even help manage weight by decreasing appetite.9. Lima BeansLima beans are commonly associated with the popular Native American dish succotash, which mixes lima beans and corn.Lima beans are a good source of fiber, magnesium and folate, making them a heart-healthy choic.They are also a relatively good vegetarian or vegan source of iodine.Due to the variation of iodine in soil, irrigation water and fertilizers, the amount of iodine can vary in fruits and vegetables.However, on average, one cup of cooked lima bean contains 16 mcg of iodine, or 10% of the daily value.The Bottom LineIodine is an important mineral, though few food sources are rich in it.This is why many people around the world are at risk of developing a deficiency.The foods highest in iodine include seaweed, dairy, tuna, shrimp and eggs. Additionally, most table salt has been iodized, providing an easy way to add iodine to your meals.The foods listed in this article are not only some of the best sources of iodine, but they’re also very nutritious and easy to add to your daily routine.

28-05-2023 11:31

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Glow Up: A Fruit That Naturally Boosts Collagen!

A breakthrough study from researchers at the University of Otago, Faculty of Medicine – Christchurch Ōtautahi, has found that collagen production and skin renewal directly respond to the amount of vitamin C we eat.The study, published in the international Journal of Investigative Dermatology, shows that skin vitamin C levels are closely tied to levels of the vitamin in the blood (plasma) and can be boosted by increasing fruit intake.Carried out on two dozen healthy adults in both Aotearoa New Zealand and Germany, the study shows that boosting plasma levels by consuming two vitamin C-rich SunGold™ kiwifruit per day increases the amount of the vitamin in the skin, improving skin thickness (collagen production) and stimulating renewal and regeneration of the outer skin layer.Lead author, Professor Margreet Vissers from Mātai Hāora – Centre for Redox Biology and Medicine, within the Department of Pathology and Molecular Medicine, says the strength of the association between skin thickness and vitamin C intake is “compelling”.“We were surprised by the tight correlation between plasma vitamin C levels and those in the skin – this was much more marked than in any other organ we have investigated,” Professor Vissers says.“We are the first to demonstrate that vitamin C in the blood circulation penetrates all layers of the skin and is associated with improved skin function. I am very proud of my team and excited about what the data is telling us.”Professor Vissers says the study results suggest that beauty really does come from within, supporting your skin function from the inside-out by delivering vitamin C to the skin the way nature designed it – via the bloodstream.“We know that vitamin C is required for collagen production. This fact has inspired the addition of vitamin C to many skin cream formulations. However, vitamin C is highly water soluble and poorly absorbed through the outer skin barrier. Our study shows that the skin is extremely good at absorbing vitamin C from the blood circulation. Uptake into the outer epidermal skin layer also seems to be prioritised,” she says.Funded by New Zealand company Zespri International along with a University of Otago Research Grant, the study comprised two stages. The first stage established the association between plasma and skin vitamin C levels, using healthy skin tissue from patients undergoing elective surgical procedures at Te Whatu Ora Canterbury (with support from the Otago campus’s He Taonga Tapu - Canterbury Cancer Society Tissue Bank).The second stage involved a before-and-after, dietary vitamin C intervention study at two sites (in Christchurch and Germany), each with 12 healthy participants.“All were instructed to consume two Kiwi Gold kiwifruit daily - the equivalent of 250 micrograms of vitamin C - for eight weeks. We then collected skin samples before and after the intervention, with separate analyses allowing us to look at the skin basal layers in Christchurch and the outer dermal skin layer and skin function tests in Germany,” Professor Vissers explains.The German participants were recruited and tested by the SGS Institute Fresenius in Hamburg – their lab having the technical ability to collect the outer dermal skin layer (the blister “roof”). The Institute measured skin sample regeneration - including ultrasound tested measures of skin thickness, elasticity UV protection and renewal of epidermal cells - giving a complete picture of skin function.“The other really substantial finding showed a significant increase in the participants’ skin thickness levels, reflecting collagen production and an upsurge in the regeneration of their epidermal cells, in other words skin renewal,” Professor Vissers says.She says SunGold™ kiwifruit was chosen for the trial due to its proven high vitamin C levels, but it’s anticipated that other foods rich in vitamin C, particularly fresh fruit and vegetables such as citrus, berry fruit, capsicums and broccoli, would have similar beneficial effects.“We suggest that increasing your dietary vitamin C intake will result in effective vitamin C uptake into all compartments of the skin,” Professor Vissers says.“The important thing is to keep your plasma levels optimal, which we know can be easily achieved in a healthy person with a vitamin C intake of around 250mg per day. The body however does not store the vitamin, so we recommend 5+ a day, every day, with one of those five being a high vitamin C food, as a good habit to cultivate.”

10-12-2025 09:55

Study on Apple Cider Vinegar and Weight Loss Withdrawn

An influential study claiming that drinking a small amount of apple cider vinegar every day helps people lose weight was retracted on Wednesday after an investigation found it contained multiple errors.The small clinical trial, which was published in the journal BMJ Nutrition, Prevention & Health last year, is currently cited in many online articles touting the much-hyped health benefits of apple cider vinegar.However, the study quickly attracted criticism from outside researchers, prompting the journal's publisher to launch an investigation.The investigators found statistical errors and could not replicate the study's results, leading to it being retracted, the BMJ Group said in a statement.The authors of the research, which was conducted in Lebanon, said in a statement the errors were "honest mistakes" but added that they agreed with the decision to retract.Rosemary Stanton, an Australian public health nutritionist who criticised the study when it was first published, told AFP she was glad it had finally been retracted."We should have a healthy degree of scepticism to something that sounds too good to be true," she said.After Netflix released a series called "Apple Cider Vinegar" in January about Australian wellness influencers, the common pantry item has become emblematic of unverified health claims promoted on social media.Stanton added that some of apple cider vinegar's other supposed health benefits were also not supported by evidence.Claims that it is a good source of nutrients such as potassium, calcium and magnesium are "false", she said."Because apple cider vinegar damages tooth enamel, if you do use it, always rinse your mouth thoroughly with water."Stanton also lamented that many people no longer got nutrition advice from experts, but instead from unqualified influencers who often profit from promoting or selling products.

24-09-2025 10:32

How to Eat with Cancer Prevention in Mind

You may already know about the connection between diet and heart health, but did you know that you can also lower your risk of getting cancer through what you eat? While we can’t control our health entirely, more than 4 in 10 cancers are attributed to modifiable risk factors (AKA things in our control), including what we put into our bodies.Who better to ask how to eat with cancer prevention in mind than an oncologist who not only treats people with cancer but also stays on top of all the latest cancer research? With that in mind, we asked Dr. Lori A. Alfonse, DO, a surgical oncologist and the Deputy Physician in Chief of Lehigh Valley Topper Cancer Institute, to share her go-to dinner as well as general tips on how to eat with cancer prevention in mind.A Surgical Oncologist’s Go-To DinnerDr. Alfonse says that one dinner she has regularly is sauteed scallops or salmon, salad greens with homemade dressing (she makes it with vinegar, oil and Jane's Krazy Salt, which has 50% less sodium than regular table salt) and a small baked potato with sour cream.“This meal follows the ‘kill it or grow it rule,’ which is a motto I recommend to my patients," Dr. Alfonse says. "[It means] if you can kill it [foods like beef, chicken, fish or pork] or grow it [like fruits and vegetables], you can eat it."Scallops and salmon are both high in omega-3 fatty acids. Scientific studies have found that a diet that includes omega-3 fatty acids may help lower the risk of cancer because it helps prevent chronic inflammation. Scallops and salmon also both have magnesium—another nutrient linked to cancer prevention.As for salad greens, it’s no surprise that this food is part of Dr. Alfonse’s cancer-preventing meal. There is a strong correlation between a diet high in fiber and a lower risk of certain types of cancers. A diet high in vegetables, fruit and whole grains (all in the “grow it” part of Dr. Alfonse’s motto) can help lower the risk of cancer because these foods are full of phytochemicals, which slow cancer cell growth and prevent damaged cells from reproducing.As for that baked potato, the spud may get a bad rap but potatoes are a healthy, nutrient-rich food, a good source of carbohydrates, fiber, potassium and iron.How To Eat With Cancer Prevention In MindThe “kill it or grow it” rule allows for a long and varied list of foods to remain on the table (like whole grains, beans, legumes and meat) while nixing ultra-processed foods that are full of ingredients that are hard to pronounce, let alone know where they come from. According to scientific research, there is a direct correlation between a diet high in ultra-processed foods and an increased risk of certain cancers, including colorectal cancer, colon cancer and breast cancer.Besides minimizing ultra-processed foods, Dr. Alfonse also recommends prioritizing protein as a way to eat with cancer prevention in mind. “I suggest people increase their protein levels and try not to eat carbohydrates without pairing it with a protein. For example, I know people love pasta and some people can’t imagine living without it. I suggest cutting the portion in half and adding chicken or seafood,” she says. “Additionally, I suggest healthier alternatives such as chickpea or red lentil varieties of pasta. If you want to snack on crackers or pretzels, add some cheese.”Eating this way can help lower the risk of obesity, which is important because obesity is a risk factor for many types of cancer. People with obesity are at increased risk for 13 different types of cancer, which collectively make up 40% of all cancers diagnosed in the U.S. each year.If you want to start changing your diet to eat with cancer prevention in mind, dinner is a great meal to start with because, for many people, it’s their most substantial meal of the day. Follow in Dr. Alfonse’s footsteps by eating dinners with a balance of protein, fiber and carbohydrates. It’s one step you can take every single day to lower your risk of cancer.

08-04-2024 12:51

Turmeric might help treat your indigestion, according to study

A good treatment option for indigestion may already be in your spice rack, according to a new study.The study, published in the medical journal BMJ, compared how more than 150 people with dyspepsia, or indigestion, responded to either the drug omeprazole, turmeric - which contains the compound curcumin - or a combination of the two.Omeprazole is a common medication used to treat certain heart and esophagus problems by reducing acid in the stomach, according to the Mayo Clinic.At days 28 and 56 of treatment, the people in the study were evaluated for their symptoms - which can include stomach pain, bloating, nausea or an early feeling of fullness - using the Severity of Dyspepsia Assessment, a questionnaire that rates the severity of indigestion.Researchers found no significant differences in the symptoms of the groups taking the drug, turmeric or the combination of the two, according to the study."In addition to anti-inflammatory and antioxidant purposes, curcumin/turmeric could be an option for treating dyspepsia with comparable efficacy to omeprazole," said lead study author Dr. Krit Pongpirul, associate professor in the department of preventive and social medicine at Chulalongkorn University in Bangkok, Thailand.Turmeric has been used by people in Southeast Asia to treat stomach discomfort and other inflammatory conditions, Pongpirul said. Its medicinal use dates back hundreds of years, according to the National Library of Medicine.In the United States, its primary medicinal use has been as an anti-inflammatory and antioxidant dietary supplement to relieve osteoarthritis and irritable bowel syndrome, he added.But this is the first clinical trial that directly compares curcumin/turmeric to omeprazole in treating dyspepsia, Pongpoirul said.Questions about tumeric's impactIt makes sense that research would investigate turmeric's impact on indigestion, because its compound curcumin has been studied in a wide variety of inflammatory conditions, including inflammatory bowel disease and arthritis, said Dr. Yuying Luo, a gastroenterologist and assistant professor of gastroenterology at the Icahn School of Medicine at Mount Sinai in New York City.Some studies have shown that curcumin was helpful in conjunction with other medications, she added.But there were some questions Luo had about the new study.The scale that the researchers used to measure symptoms is not the most common one used for assessing improvement of indigestion, she said.Luo would also like to see what the results would be if symptoms were measured more frequently."I don't think this one study alone is enough for me to say, 'I recommend this,'" she said. "Proceed with caution."But because there's a lot of ongoing research investigating the compound's impact on different inflammatory conditions, more insights could be close at hand, Luo added."Curcumin is not going away," she said.Should you start taking tumeric?Should you up the turmeric in your diet for better digestion? Talk to your doctor first, Luo said.There have been a few case studies of curcumin and liver injury, and it is important to make sure turmeric doesn't interact poorly with any of the other medications you are on, she added."Consumers should be aware of side effects of curcumin extracts such as allergy and bleeding risk, especially for those who take anticoagulant or antiplatelet medications," Pongpuri said.That said, curcumin and turmeric is "generally considered safe when consumed in the amounts typically found in food," he added.Typically, turmeric spices contain around 3% curcumin, according to the National Library of Medicine.The dose of 2 grams given in this study is relatively low compared to extracts commonly found in curcumin supplements, Pongpuri said.It may not be necessary to take both turmeric and omeprazole together if just taking one or the other works similarly to reduce risk of side effects, he said.Although she needs to see more studies before she starts recommending turmeric as a treatment, Luo did say that she thinks it makes sense to talk with your doctor about if you should try it in addition to your medications.She does add a caveat, however: People trying these alternatives should give them each two to four weeks to see what the full impact is."If it is helpful, that's wonderful," Luo added. "If not, that's the tough part of treating disorders … not all patients are the same and have the same response to medication."

12-09-2023 19:41

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