Foods, Not Supplements

Getting nutrients from foods, rather than supplements, is linked to better health.

A dietary pattern rich in foods such as fruits, vegetables, nuts, legumes, and whole grains is associated with better overall health and lower risk of death from all causes. Since the micronutrients in these foods are one of the reasons for their positive health effects, many Americans try to improve their odds for a long, healthy life by taking vitamin and mineral supplements.

Health Harms of Lectins: Hype or Paradox?

Some test tube and animal studies suggest lectins may negatively impact health, but the foods in which they are found are consistently associated with positive health effects.

Lectins are a group of proteins that bind with carbohydrates. The lectins produced by our bodies perform a large number of functions, including roles in the immune system. Lectins are also found in many of the foods we eat. Nightshade vegetables (like tomatoes, peppers, eggplant, and potatoes), legumes (like beans, chickpeas, lentils, and peanuts), and whole grains are particularly high in dietary lectins.

Squash It!

Winter squash are packed with health-promoting nutrients.

Autumn is here, and with it comes a wide variety of versatile winter squash. This seasonal staple can expand the nutritional profile and brighten the appearance of your fall and winter plate—while also tantalizing your palate.

Busting Weight Loss Myths

We know that carrying excess weight increases risk of type 2 diabetes, heart attack, stroke, certain cancers, back and joint pain, and more. Anyone who has tried knows that reaching or maintaining a healthy weight can be difficult.

Folic Acid Overload?

Negative health effects may be associated with excess folate intake from folic acid in dietary supplements and enriched foods.

The B vitamin folate (B9) is found naturally in a variety of foods including vegetables (especially dark leafy greens), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and whole grains.

Physical Activity and Brain Health

Research suggests that being more active may help to keep the brain healthy.

Our brains tend to shrink as we age, and this brain atrophy is associated with cognitive decline and dementia. Research suggests that being more physically active may slow mental decline, in addition to slowing physical decline.

"Three Sisters" Squash, Corn, & Black Bean Salad