10 Apple Cider Vinegar Facts to Know Before You Drink It

Even though it's easy to find programs and products that claim to make weight loss quick and easy, according the research, as well as expert advice, not only do most weight loss diets fail, losing weight and keeping it off typically requires a fair amount of effort and commitment to the long game. It's no surprise, then, that supplements like apple cider vinegar (ACV), which some people turn to because of its reputation as a weight loss aide, "detoxifier," and general health booster, abound.

But does drinking ACV really promote weight loss, or deliver on any of the other popular rumors swirling around it? Here, experts get to the bottom of the debate around apple cider vinegar and weight loss and health.

1. It doesn't actually cause weight loss.

"There are many mostly unfounded claims about apple cider vinegar," Scott Kahan, M.D., director of National Center for Weight and Wellness, tells SELF. As a doctor specializing in obesity management as well as a researcher in obesity treatments, a lot of patients ask Dr. Kahan how apple cider vinegar may affect their weight. Simply put, there's no rigorous science to back up the claim that apple cider vinegar kicks off a metabolic process that results in weight loss.

"Like with most supplements, people make a lot of claims based on absent or extremely poor data," says Dr. Kahan. "Virtually no [scientific literature] comes up for this, and what does is usually tiny, not well-done studies in obscure journals." Because of that, he says they're "basically meaningless" when it comes to supporting claims of apple cider vinegar's weight loss benefits. In fact, one study that shows that study subjects who lost weight following a protocol that involved consuming two tablespoons of ACV per day were also eating 250 calories less than usual.

Another expert agrees. "Apple cider vinegar doesn’t have any physiological properties that speed up your metabolism or melt fat," Abby Langer, R.D., tells SELF.

2. It's value as a probiotic is questionable.

Nowadays "gut health" is all the rage and, subsequently, so are probiotics. But what do they actually do? It helps to first understand just what a probiotic is. Author of The Bloated Belly Whisperer Tamara Duker Freuman, R.D., explains that a probiotic is a specific species and strain of a microorganism, usually bacteria, that has been demonstrated through research to benefit human health. They occur naturally in products like yogurt and kefir and they can also be bought in supplement form. But unless a specific microorganism has been shown to do something health-promoting, there's really no way to know if it's doing much of anything, says Duker Freuman. "There's minimal evidence to suggest that the average person would benefit from taking probiotics," Duker Freuman says. Apple cider vinegar would fall into this category of bacteria-containing foods that probably won't do much for otherwise healthy people. The research that has shown probiotics to be promising for health typically are looking at a specific bacteria and a population with a specific condition, explains Duker Freuman, like studies of how a certain bacteria affects ulcerative colitis patients and others about how specific probiotic mixtures have been found to help patients with the gut infection Clostridium difficile, or C. diff.

Duker Freuman's bottom line about ACV is that it probably isn't harmful and it's also unlikely to promote gut health. The only people she says should steer clear of it entirely is anyone with acid reflux or acid damage to their esophagus from acid reflux.

3. Apple cider vinegar doesn't "detoxify" you.

"I've heard a lot about how apple cider vinegar 'detoxifies' you," says Langer, who explains that it's simply not true. In fact, the body is basically built to "cleanse" itself. Your body does a clutch job of detoxing all on its own—that's precisely what your liver, kidneys, and intestines are for. They work together to eliminate toxins and waste from your body in the form of urine and feces, while also helping your body absorb the beneficial nutrients from whatever you eat. "Despite what you may read, there's nothing magical about apple cider vinegar," says Langer.

4. It should not be used as an appetite suppressant.

While some research has proposed that the acetic acid in ACV may suppress the appetite and other research has shown acetic acid consumption to suppress body fat accumulation in mice, we so far lack any strong evidence that ACV is an effective appetite suppressant.

But perhaps more important than the fact that ACV hasn't been reliably shown to suppress appetite is the fact that cutting calories and undereating are not winning strategies for weight loss and are likely to leave you feeling hungry and deprived. Not to mention that restricting what you're eating can set you up for a restrict-binge-restrict cycle as well as hamper your ability to think intuitively about food and eating. To suppress your appetite when you feel hungry is deny your body the nourishment it's asking for. "It's unhealthy psychologically," Langer says.

"If you feel hunger at a time that’s unexpected, like between meals, an appetite suppressant isn’t the answer. The answer is to take a look at what you’re eating over all to see if it’s adequate in calories or volume, and also macronutrient-wise," says Langer.

5. There's a chance it could modestly lower blood glucose levels, but we don't have solid evidence for that.

One 2013 study in Journal of Functional Foods suggests as much, noting that participants who ingested apple cider vinegar each day for 12 weeks had lower blood sugar. The issue is that the study was only conducted on 14 people, and they were all already predisposed to type 2 diabetes.

"Because studies are typically done on certain subsets of people, you can usually only make very specific conclusions based on the population that's actually studied," says Dr. Kahan. In other words, studies are a great way to learn about various subpopulations, but unless the research is large-scale and designed to apply to many groups, it doesn't automatically tell you about the general population.

That's not to say apple cider vinegar can't help lower blood glucose levels, at least in the group studied. "It may have some effect in terms of decreasing the increase in blood sugar that happens after eating a carbohydrate in people who are prone to high blood sugar," says Dr. Kahan, although the mechanism behind this isn't totally clear. "Vinegar is an acid that changes the pH of food, which can affect how quickly something is metabolized and absorbed," he says. "It could also affect the enzymes that are responsible for metabolizing and absorbing the nutrients of different foods."

Until something has been rigorously studied, trusted experts refrain from developing any clinical guidelines about its use for health. In short, no one should be taking their health advice from the results of one very small study.

6. You shouldn't drink too much of it.

Even though the vast health claims are dubious, that doesn't automatically mean you can't drink apple cider vinegar. "Lack of scientific evidence doesn't mean that it's dangerous or won't make you feel healthier," says Langer. If you're going to incorporate it into your diet, it's all about how you do it.

Langer recommends never going over two tablespoons a day, and Dr. Kahan agrees that overdoing it could have negative health effects. Beyond exacerbating the stomach irritation issue, too much acidity can wear away at your tooth enamel and even harm your esophagus, he says. He also suggests eating before you drink anything with apple cider vinegar mixed in so that stomach irritation is less likely.

"Vinegar is a strong acid," he says. "Like with a lot of other 'magic' pills, potions, and foods, you want to be careful about having too much."

7. It hasn't been proven to control high blood pressure.

Just because acetic acid was shown to reduce blood pressure in rats, it doesn't mean it will have similar effects on humans. Again, until this is studied more rigorously and thoroughly, there's not enough evidence to show that consuming ACV will lower blood pressure.

8. It can cause nausea in some people.

While drinking ACV diluted in water can be "health neutral" for lots of people, it can make others nauseated, says Duker Freuman. If you have a sensitive stomach or other gastrointestinal woes, ACV might not be for you. In fact, going back to the idea that ACV could be an appetite suppressant, a 2014 study in the International Journal of Obesityfound that feelings of suppressed appetite after ingesting ACV were due to the nausea subjects felt after ingesting it.

9. ACV doesn't interact well with certain medications.

You should definitely talk to a doctor if you take insulin or diuretics and are interested in drinking ACV.

10. There hasn't been enough good research on ACV to determine whether it has other health-related uses.

Although it's touted as a supplement for acne, hiccups, allergies, and more, as a 2017 article noted, in Natural Product Research notes, "more in vitro and in vivo validations are necessary in order to precisely weigh the pros and cons of ACV." Reshmi Srinath, M.D., assistant professor in the Mt. Sinai division of endocrinology, diabetes, and bone disease, and director of the Mount Sinai Weight and Metabolism Management Program, tells SELF that while there have been small, non-controlled studies suggesting that apple cider vinegar may be beneficial in some ways, "there’s not enough clinical data to support its use to the general public."

9 Foods That Might Take Years Off Your Life

Sugary drinks

People with a soda habit should start looking for alternative beverages, suggests research presented at a recent American Heart Association meeting: Sugary drinks seem to increase the risk of an early death. The study shows that adults guzzling 24 ounces of sugary drinks a day had double the risk of dying from coronary artery disease compared to people who drank the least (less than an ounce a day). Another study found that drinking soda each day also impacts cellular aging—and may cut more than four and a half years off your life, Medical Daily reports.

Artificial sweeteners


While researchers haven’t figured out how many years artificial sweeteners can shave off your life, they do know that these fake sugars raise your risk of obesity, diabetes, and heart disease. In fact, artificial sweeteners may exacerbate the negative effects of regular sugar, according to research published in Trends in Endocrinology & Metabolism. Another study suggests that people who down a lot of artificial sweeteners have a higher risk of stroke and dementia, reports the Guardian.


Salty foods


Step away from the shaker, if you plan on living a long and healthy life. Although some salt intake is OK, most Americans are consuming far too much: Eating too much sodium increases your risk for cardiovascular disease, stroke, and stomach cancer. Eating too much salt can also speed up the aging process on a cellular level, according to Business Insider. Here’s potentially good news: Only 11 percent of the sodium in the American diet actually comes from the shaker—more than 70 percent comes directly from packaged foods. Eat fewer processed foods and your sodium intake will plummet.

Processed junk food


While any food that manufacturers can, freeze, or prepare before shipping is considered processed, the pre-packaged meals, snacks, and sweets fall into the “ultra-processed” category—and researchers linked those foods to an elevated risk of cancer in a study of more than 100,000 adults, reports Business Insider. The majority of the products were sugary junk foods. In the study, people who consumed more processed foods were more likely to develop various cancers—no matter their gender, exercise habits, age, or smoking status. Here are 9 everyday habits you don’t realize could shorten your life.

Processed meats


Bacon, sausages, hot dogs, and deli meat are examples of ultra-processed food, and they’re also linked to an increased risk of early death, according to a study published in the journal JAMA Internal Medicine. The research, involving more than half a million people, found that people who ate the most ultra-processed meat had a 72 percent increased risk of dying from heart disease and an 11 percent increased risk of dying from cancer.

Low-carb diets


Despite all the bad press, carbohydrates still do some good—like possibly extending your life: According to research published in the Lancet Public Health journal, a low-carb diet might shorten your lifespan by as much as four years. The study analyzed the carb content in the diets of more than 15,000 Americans, and then it compared the results to other studies involving 432,000 people. The study authors report that people who ate a moderate amount of carbs lived four years longer on average than those who ate low-carb, and one year longer than those who ate a lot of carbs. These are the 13 lifesaving tests you probably skip, but shouldn’t.

Alcohol


This one is confusing: Some research suggests that a drink a day could be good for you. The problem is that much more than a drink can be deadly—and even that one drink a day could rob you of time, CNN reports. Researchers looking at the drinking habits of more than 600,000 drinkers across 19 countries found that drinking as little as 100 grams of alcohol per week—that’s about a drink a day, one beer, glass of wine, or shot of hard liquor—may shave six months off your lifespan. Downing two to three drinks a day—200 to 300 grams a week—could rob you of two years; if you have more than three drinks a day, you could lose up to five years, the study suggests.

Cancer-causing foods


Many of the foods that harm your heart on this list can also cause cancer. Alcohol, red and processed meats, as well as heavily barbecued foods are all considered carcinogenic. Charring meats at high temperatures create cancer-causing substances known as heterocyclic aromatic amines and polycyclic aromatic hydrocarbons; excessive alcohol consumption has been linked with pancreas, ovary, prostate, and stomach cancers.

Foods high in trans fats


The government may have banned man-made trans fats, but they still turn up in tiny amounts in foods—plus, manufacturers still have some time before they have to stop using them altogether. (Learn more about trans fats.)  The danger is that trans fats raise your risk of heart disease, stroke, and type 2 diabetes, according to the American Heart Association. Avoiding foods high in these harmful fats is one of the key tips for living a longer life. Unfortunately, that means fewer cookies, cakes, pies, and pizza. 

11 Things That Could Happen If You Eat Too Much Meat

Every person’s dietary needs are different, but if you’re noticing these effects, it might be time to cut back on animal products.

You could feel sleepy


Protein is known for giving you lasting energy, so you might be surprised when a meat-heavy diet actually leaves you dragging. While protein sticks with you because it takes a while to digest, it won’t give you the most immediate boost. That prize goes to carbohydrates: They break down into the body’s most readily available energy source, glucose, says registered dietitian nutritionist Caroline Passerrello, MS, RDN, LDN, spokesperson for the American Academy of Nutrition and Dietetics. Because your brain can only use glucose for energy, its energy supply can lag when your diet features slow-to-digest protein. The fuel is “taking a little longer to get to your brain, so you’re a little less focused,” says Passerrello. The same is true for muscles, which also run on glucose, she points out. The result: fatigue and brain fog.

Your hair and skin might not look their best


If you’re overdoing your meat portions, there’s a good chance you’re skimping on other food groups. Vitamin C is rarely found in animal products, so if you’re eating meat in place of produce, you could become deficient. Vitamin C plays a role in forming collagen, a protein that gives structure to skin, hair, nails, bones, and more. If you’re deficient, you might notice changes in your body, says registered dietitian nutritionist Jenna Braddock, MSH, RD, CSSD, LDN, founder of MakeHealthyEasy.com. “Your skin could be rough and bumpy. You might see some interesting body hair growth,” she says. Passerrello adds that her clients have raved about how much better their skin looks after cutting back on animal products to make room for a more plant-based diet. Braddock recommends eating dark, leafy greens every day—a cup of kale alone packs in more than a day’s worth of vitamin C. But these are the nutrients you might miss out on if you’re vegetarian or vegan.

You could get sick more often


Your skin isn’t the only place you’ll see a vitamin C deficiency. If you feel like you can’t kick a cold, you might want to tweak your eating habits. “If you’re on a keto diet, you’re probably not eating much fruit, which is one of the best sources of vitamin C,” says Braddock. Luckily, you can get the nutrients you need from vegetables, too, like broccoli and peppers.

You could get constipated


Meat has next to no fiber, which you’d normally get from fruits, veggies, and whole grains. Constipation and painful bowel movements are some of the first signs you’re lacking in fiber, says Braddock. Get your system regular again by adding in healthy carbs like whole grains or—better yet—fruits and veggies. “Going back to fruits and vegetables is one of the best ways to get fiber because you’re also getting really wonderful nutrients along with it,” says Braddock. Check out these 13 things that could happen if you start a vegan diet.

Your heart could be in danger


Another benefit of fiber is that it helps keep your body from absorbing cholesterol, which can protect your heart. If your meat choices are red and processed meats—especially if it’s at the expense of produce, whole grains, and other fiber sources—their toll on your ticker is even worse. Those types of meats are high in saturated fats, which research suggests raises “bad” LDL cholesterol and in turn raises the risk of heart disease. Braddock points out that new research questions whether all saturated fats are unhealthy, but the evidence on processed meat like salami, hot dogs, and bacon is pretty grim—these choices are clearly hard on the heart. The American Heart Association recommends limiting saturated fats 5 to 6 percent of total calories, or 13 calories in a 2,000-calorie diet.

Your body will have to battle inflammation


The saturated fats in meat can boost inflammation in the body, research shows. Plus, meat is severely lacking in inflammation-fighting antioxidants compared to produce. “The reason there’s a recommendation for people to ‘eat a colorful diet’ is each of those colors you find in fruits and vegetables as pigments is a different group of antioxidants that do different things and benefit the body in different ways,” says Braddock. To make sure you’re getting enough, she recommends adding one extra fruit or vegetable every day. Set a goal of having at least two cups at dinner and lunch, one cup at breakfast, and extras as snacks, she says.

You’re more likely to develop kidney stones

Excessive protein can take a toll on your kidneys. Specifically, animal-based proteins are full of compounds called purines, which break down into uric acid; too much uric acid increases the risk of kidney stones, says Passerrello. Most people shouldn’t have too much trouble breaking down the proteins, she says, but watch your intake if you have a family history of kidney trouble. Watch out for these other silent signs you could be eating too much protein.

You might gain weight


You’ve probably heard of protein as the ultimate tool in translating your work at the gym to the toned body you want. While it’s true that the body relies on protein for rebuilding muscle, too much can have an undesired side effect: “If you eat more protein than what your body needs, you don’t store it as protein—you store it as fat,” says Braddock. “It’s not beneficial unless you’re also increasing your body’s demand.”

Your cancer risk could increase


Studies show that more eating more than 18 ounces of red meat a week could raise the risk of colorectal cancer; eating processed meat regularly in any amount can leave you more vulnerable to stomach and colorectal cancers, according to the American Institute for Cancer Research. Scientists haven’t pinned down the reason for that link, but it might be connected with the saturated fats in those products, says Passerrello. Try swapping some beef, pork, and processed meats for poultry or plant-based proteins like legumes. Here are 13 more foods you should never eat if you don’t want cancer.

You might become dehydrated


Thanks to the increase in uric acid from processing those proteins, you might notice you’re extra thirsty on a meat-heavy diet. “The kidneys do need more water to dilute those toxic waste products,” says Passerrello. “To produce that urine, we need to pull [water] out of our bodies.” That could leave you dehydrated if you aren’t careful, so make sure you sip plenty of water to make up for it.

You’ll contribute to climate change


Even if you aren’t worried about your health risk, there’s another reason you might want to cut back on meat: the environment. Farming a kilogram of beef emits more than 540 times as much carbon dioxide as it takes to grow a kilogram of produce. By cutting out all or some meat and replacing those calories with fruits and vegetables, you can play a part in reducing greenhouse gases. “Even by slightly reducing your animal protein consumption, you can help eat a little more sustainably,” says Braddock. 

The Healthiest Things to Eat at 25 Fast Food Restaurants

Yes, dietitians eat fast food—but they’re very choosy. Use their best fast-food bets when you’re hurrying from soccer practice to the drive-through to the dinner table.

Arby’s


Nope, this restaurant isn’t only about roast beef: “If you find yourself at Arby’s, you might consider the Roast Turkey Farmhouse Salad, which has lean turkey to help keep you feeling full along with plenty of salad greens and tomatoes,” says Marisa Moore, MBA, RDN, a dietitian in Atlanta. Skip the bacon if you want to cut down on sodium. Want something with bread? Opt for a Turkey Gyro. “It’s lower in saturated fat than the other turkey wrap on the menu,” says Moore. “Pack in even more vegetables by asking for extra lettuce, tomato, and red onion.” Sign up for email coupons to save on sandwiches. Check out the 15 most convenient fast food restaurants—as rated by customers.

Jimmy John’s


This sandwich shop offers the Unwich option, converting any sub into a lettuce wrap. “I recommend items from the Plain Slims menu, as they have fewer calories with no high-calorie condiments,” says Vicki Shanta Retelny, RDN, author of Total Body Fat Diet for Dummies. She suggests going with the Slim 4 (turkey) and adding lettuce, tomato, and EZ avocado spread. “It’s only an additional 15 calories for the spread,” says Shanta Retelny. “If you want to get your fish fix, I recommend the Tuna Salad Unwich. It’s made with mayo, so hold the bread on this one. It’s just 280 calories, instead of 640 calories for a sandwich on a whole-wheat sub.” Have Jimmy John’s cater your next party—you can order a supply cut into thirds or halves.

Dairy Queen


You don’t have to order dessert at Dairy Queen. “If I were headed here, I would opt for the Grilled Chicken Sandwich without mayo and extra lettuce and tomato,” says Lauren Pendergast, RDN, a dietitian in Jersey City, NJ. “This choice has less fat and calories than many of the other sandwich options.” Dairy Queen offers a KidsLiveWell option, which replaces a treat (an ice cream sandwich, ice cream cone, or Dilly Bar) with a banana. “Sometimes I opt for kids’ meals because the serving sizes are smaller,” says Pendergast. “This option includes a chicken wrap, a banana, and a water, which is perfect for me.”

Sonic


“This is one of the few fast-food restaurants that really does not have many good options if you’re looking for something healthier,” says Kaleigh McMordie, RDN, a dietitian in Lubbock, TX. Many of the menu offerings surpass 1,000 calories! “I’d suggest a Jr. Deluxe Cheeseburger with mustard and no mayonnaise,” says McMordie. “Since it’s a smaller size, it has a reasonable amount of sodium and saturated fat, compared with the other burgers on the menu.” She also recommends the Classic Grilled Chicken Sandwich. “The sodium is high, but it has one of the lowest saturated fat numbers on the menu. It comes with vegetables, which is a plus.” You can add applesauce to any order to make a dent in your fruit servings for the day. Don’t miss the restaurant’s half-priced cheeseburger Tuesdays, beginning at 5 p.m.

Zaxby’s


“Most items on the Zaxby’s menu are higher in sodium,” notes Yasi Ansari, MS, RDN, CSSD, a sports dietitian in Los Angeles. She suggests ordering the Grilled Chicken Sandwich but requesting the sauce on the side to lower the sodium. Skip the full meal—which clocks in at up to 1,230 calories with fries and a 22-ounce soft drink—and instead pair this with a house salad. Another entrée option is The Caesar. Choose the grilled option, and request the dressing on the side. Note that the salads are 100 percent made to order, so you can customize them as you’d like. For a vegetarian, this might mean swapping out meat for a hardboiled egg or two. Find out which state has the most fast-food restaurants.

Panda Express


“Skip the appetizers at Panda Express,” suggests Christy Brissette, MS, RD, a dietitian in Chicago. “From spring rolls to crispy shrimp, everything is deep fried.” Instead, choose the String Bean Chicken Breast with half orders of mixed vegetables and brown steamed rice. “Choosing the brown rice and veggies means you’re upping the fiber in your meal to promote healthy digestion and help you stay full longer,” says Brissette. “The String Bean Chicken Breast is a better choice because it contains only 4 grams of sugar, compared with the 27 grams in the SweetFire Chicken Breast.” Another healthier order is Broccoli Beef, also with the veggie and brown rice half orders. “The fried rice and chow mein side dish options are cooked in oil, which makes the calories add up quickly—over 500 calories per serving before you even add the protein,” says Brissette. “By sticking with plain rice, you’ll cut down on sodium in your side dish. If you’re in a rush to order and don’t have time to check the nutrition information, choose something from the restaurant’s Wok Smart menu. That means it will have 300 calories or less before you add rice and other sides, and at least 8 grams of protein.”

Culvers


While this fast-food restaurant is known for frozen custard, ButterBurgers, and cheese curds, you can order a healthier meal. One option: a Strawberry Fields Salad with Grilled Chicken. “Culvers advertises its cooked-to-order policy, so take advantage of that,” says Katy Graham, RDN, a dietitian in Nashville, Tennessee. “When you order, let the server know you want a healthier option because he or she may have suggestions for you.” Ask for extra veggies. “Onions, cucumbers, and extra tomatoes can kick your salad up a notch and add extra volume and fiber to your meal to help keep fueled up for your day,” says Graham. Or go for the Tomato Florentine Soup with a Garden Fresco Salad and raspberry vinaigrette dressing. The soup has just 110 calories but is very high in sodium, so drink extra water throughout the day. Then add a sweet treat if you want it. “Don’t deny yourself dessert,” says Graham. “Adjust your plate to include veggie-packed, lower-calorie items so you still have room for a scoop of the famous custard.” Better yet, create a Culver’s online account to receive a free scoop.


Popeyes Louisiana Kitchen


“When I’m on the go and need something fast, I’ll stop by Popeyes and order from the Live Well menu,” says Rebecca Stib, MS, RDN, a dietitian in Barrington, RI. “All the items on this menu are under 350 calories and still boast Louisiana flavor. My go-to is the Blackened Tenders with a side of corn on the cob and a small Cajun rice. Unlike the handcrafted chicken tenders, which are all battered and breaded, the blackened tenders are made without either. They pack in more chicken and protein—and less saturated fat—in every bite. Also try the green beans, a favorite of Chelsey Amer, MS, RDN, a dietitian based in New York City, for just 120 calories.

Zoës Kitchen


“This restaurant has so many fresh and healthy menu items to choose from,” says Amanda Hibshman, RDN, a culinary dietitian in San Diego. “I recommend ordering the Greek Chicken Pita on a whole-wheat pita with a side of fresh fruit. This is a balanced meal with all the food groups in one serving.” Vegetarian? Hibshman recommends the Power Grain Bowl. “I love this menu choice because it is full of plant power,” she says “It provides vegetables and ancient whole grains, with protein coming from lentils.” Following a special diet? Take a glance at the online menu to see which dishes are vegan, vegetarian, gluten-free, or Whole30 approved.

Burger King


“You don’t have to be vegetarian to go with the Burger King Veggie Burger for a healthier choice,” says Patricia Bannan, MS, RDN, a nutritionist in Los Angeles. “This burger made with a MorningStar Farms Garden Veggie Patty provides 21 grams of protein and 5 grams of fiber for staying power. Opt for ketchup instead of mayo to save 80 calories and 9 grams of fat, and load up with veggie toppings like tomatoes, onions, pickles, and lettuce.” Looking for a salad option? Go with the Garden Chicken Salad. “It provides 40 grams of protein and 7 grams of fiber,” says Bannan. “Choose a healthier salad dressing to keep this meal in check, and skip the croutons.” Good dressing choices include Ken’s Lite Honey Balsamic Vinaigrette and Ken’s Golden Italian Dressing—and use just half the pack if you can.


Jamba Juice


“Smoothies made with fruit juice or milk alternatives as a base are often very high in sugar,” says Alicia Blittner, MS, RDN, corporate nutritionist at FreshDirect. “To keep the calories and sugar at a minimum, I recommend ordering a small size and asking if the fruit juice used can be replaced with milk to lower the sugar and add a boost of protein.” Blittner likes the Orange Carrot Karma Smoothie because it contains just carrot juice, mango, ice, and banana. Have this as a snack, or pair it with a Spinach ‘n Cheese Breakfast Wrap for a meal. “The wrap offers one serving of veggies and a significant amount of protein for only 240 calories,” says Blittner.


McDonald’s


“Have some fun, and order a Happy Meal,” suggests Maggie Moon, MS, RD, a dietitian in Los Angeles. “That’s where some of the healthiest food on the menu is anyway, and you still get to eat a burger.” She recommends the option with a basic hamburger, apple slices, and 1 percent milk. “Skip the fries, and this will run fewer than 400 calories, provide plenty of protein, an entire day’s worth of vitamin C, and a third of the day’s calcium for strong bones,” says Moon. McDonald’s offers breakfast all day, so an Egg McMuffin is another smart order. Add tomato slices, and hold the Canadian bacon if you’re vegetarian. 


Taco Bell


Good news for health nuts! Taco Bell allows you to order almost any menu item fresco style, meaning mayo-based sauces, cheeses, sour cream, and guacamole are replaced with pico de gallo. “Order a Power Menu Veggie Burrito, and make it fresco,” suggests Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “For 320 calories, you’ll have 14 grams of protein and 9 grams of filling fiber.” She also recommends the Power Menu Chicken Burrito—ordered fresco style, of course—for 340 calories and 26 grams of protein. “Or keep it simple, and have two Chicken Soft Tacos, stuffed with extra veggies for less than 400 calories,” says Harris-Pincus.


Wendy’s


Is a burger calling your name? “I feel strongly that when many people go to Wendy’s, they really want a burger and shouldn’t feel bad about ordering one,” says Keri Gans, RDN, author of The Small Change Diet. “If that is the case, I suggest they choose the Jr. Cheeseburger, since it is the lowest in calories of all the burgers.” Consider forgoing the cheese to cut back on saturated fat and adding lettuce and tomato. “It’s always smart to ask for extra veggies when they’re available for the extra beneficial nutrients,” she says. Thinking about a salad? “Many fast-food salad options are hidden calorie bombs, but not necessarily at Wendy’s,” says Gans. “The Berry Burst Chicken Salad is only 460 calories, including the dressing.” At Wendy’s, you can order a half salad, something Gans recommends with other entrée salads that are more caloric.

Subway


“I’m a vegetarian, so my go-to order is the Veggie Delite sandwich,” says Natalie Rizzo, MS, RDN, a dietitian in New York City. “I always opt for the nine-grain wheat bread, add my favorite veggies, and top it with Swiss cheese for protein, and avocado and oil for healthy fat. Subway recently started making all its sandwiches in chopped-salad form, so you can order this same exact thing without the bread!” Many locations have eggs and egg whites on hand all day, so you can request adding these to your salad for extra protein. Stopping by Subway for breakfast? “I also like their Egg & Cheese sandwich,” says Rizzo. “It’s got 380 calories and 19 grams of protein to start your morning off with something filling. When I order this, I ask for additional veggies in the sandwich like peppers, spinach, and onions.


Starbucks


“Although the Spinach, Feta & Cage Free Egg White Breakfast Wrap is a breakfast item, I can find it any time of day and it’s frequently available at airport locations,” says Toby Amidor, MS, RD, author of Smart Meal Prep for Beginners. “The wrap is made with cage-free egg whites, spinach, tomatoes, and feta cheese in a whole-wheat tortilla, providing me with four food groups.” Amidor is also a fan of the Sous Vide Egg Bites Egg White & Red Pepper. “When I’m craving a snack, I turn to these egg bites made with egg whites and red peppers instead of the carb- and calorie-loaded snacks you can find at Starbucks,” she says. “For 170 calories, they provide 13 grams of protein to keep me satisfied.”



Quiznos


If you’re visiting Quiznos, chances are you’re in the mood for a sandwich. So order the Apple Harvest Sammie, a favorite of Megan Casper, MS, RDN, a dietitian in New York City. “It has apples, dried cranberries, and tomatoes, making it one of the more veggie- and fruit-filled options,” she says. “This option is lower in sodium than many of the other sandwiches. Swap in whole-grain flatbread to increase your fiber.” If you’re feeling extra hungry, order a cup of chili. “Beans are filled with both protein and fiber to tide you over,” says Casper.


In-N-Out Burger


“My go-to order at In-N-Out is a cheeseburger with tomato, lettuce, and grilled onion—and no spread,” says Stacey Mattinson, MS, RDN, a dietitian in Austin, Texas. “This order cuts calories without skimping on flavor. Another popular healthier order if you follow a low-carb meal pattern is the hamburger with tomato, onion, and spread, Protein Style.” This means your burger will be wrapped in lettuce, versus a bun. Request ketchup or mustard instead of spread to save calories. And ask for extra veggies! “My No. 1 tip when ordering here is to double or even triple up on the vegetables,” says Robin Plotkin, RDN, a culinary nutritionist in Dallas, Texas. “Adding extra lettuce, tomato, pickles and onions to your order can result in an additional serving of vegetables for the day—as well as fiber, vitamins, and minerals.”

Chik-Fil-A


“If you’re routinely eating fast food meals, there are ways you can make them healthier,” says Samantha Cassetty, MS, RD, a dietitian in New York City. At Chik-fil-A, one option is choosing the Grilled Chicken Sandwich and eating it open-faced, tossing half the bun. Then double down on the veggie toppings and have a fruit cup or Superfood Side salad to balance out the meal.” You can also top the Superfood Side salad with the Grilled Nuggets for an entree. “Skip any sauce served with the nuggets,” says Cassetty. “Judging from the ingredients, they are sufficiently seasoned.”


Panera


“My go-to order at Panera is the half-sandwich and half-salad combo,” says Chelsea LeBlanc, RDN, a dietitian in Nashville, Tennessee. “I love this option because many of the sandwiches are high in sodium, so this cuts down the salt and boosts your veggie intake.” LeBlanc typically opts for a half Asian Sesame Salad with Chicken with a half Turkey Sandwich on whole-grain bread. “The salad is lower in calories,” she says. “I love the added fiber from the whole-grain bread.” You’ll have a choice of bread, chips, or an apple for a side—go for the fruit. Be aware that some of Panera’s menu changes seasonally, so be sure to seek out limited-time offerings. A few to try that are available through January 8, 2018: Autumn Squash Soup, Turkey Chickpea Chili, and Ancient Grain, Arugula & Chicken Salad.

KFC


“It may come as a surprise, but chicken thighs are the way to go with fried chicken,” says Dana Angelo White, MS, RD, a dietitian in Fairfield, Connecticut. “Since most folks are going to KFC for fried chicken, one Original Recipe Chicken Thigh will come in at a reasonable 280 calories. Either way, you’ll be cutting back on the calories and especially sodium when compared to the fried breast-meat options.” If you’re willing to go with grilled chicken, you can have a chicken thigh for just 150 calories—and a chicken breast for 210 calories. “My go-to main dish at KFC is the grilled chicken because it’s the only main dish on their menu that isn’t battered and deep fried,” says Abbey Sharp, RD, a dietitian in Toronto. Whatever chicken you order, pair it with a side of green beans. “For 25 calories per serving, I’d even consider doubling up on them!” says Angelo White.


White Castle


Give the Savory Grilled Chicken Slider a go, suggests Edwina Clark, MS, RD, CSSD, head of nutrition and editorial content at Raised Real. “This itty-bitty chicken sandwich is one of the better choices at White Castle because it contains less saturated fat, trans fats, and sodium than other options,” says Clark. White Castle now offers a Veggie Slider—one of the only ways to eat your veggies at this restaurant. Opt for the sweet Thai sauce or honey mustard sauce on the sandwich, as the ranch sauce adds an extra 100 calories.


Dunkin’ Donuts


Be on the lookout for the DDSMART menu, with items that contain a nutritious ingredient or are at least 25 percent reduced in calories, fat, saturated fat, sugar, or sodium. From these offerings, consider the Multigrain Bagel. “It has 8 grams of fiber, and you can customize it by ordering it with Garden Veggie Cream Cheese Spread,” says Liz Weiss, MS, RDN, host of Liz’s Healthy Table podcast in Lexington, Massachusettes. “Since there’s no low-fat cream cheese on the menu, use half the cream cheese. Just a schmear!” Also, consider the Veggie Egg White Sandwich. “While I wish this item was made with the whole eggs, versus just the whites since yolks are super nutritious; each serving has 310 calories and 15 grams on protein,” says Weiss. “You’ll find three veggies in this item—mushrooms, red bell pepper, and green onion.” And it’s a healthier alternative than the Sausage, Egg & Cheese Sandwich on a Croissant, with 710 calories.


Jack In the Box

Grilled chicken salads are popular fast-food picks among dietitians, and that doesn’t change at Jack in the Box. “You can order the Grilled Chicken Salad with low-fat balsamic vinaigrette dressing for a protein-rich, veggie-packed meal for less than 400 calories,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University. Looking for breakfast? Out of all the breakfast sandwiches, the Breakfast Jack has the smallest calorie count and also falls low in saturated fat. “Unfortunately, the amount of sodium in both these meals is going to hefty, so watch your salty choices during the rest of your day,” says Salge Blake. Subscribe to Jack In the Box’s email list for discounts and coupons.

Chipotle


“My go-to order at Chipotle is always a salad,” notes Clara Norfleet, RD, a nutritionist in Asheville, North Carolina. “Start off with a base of lettuce, then add beans, your protein of choice, sautéed veggies, pico de gallo, and a side of guacamole. This provides a perfectly balanced meal, as you get protein from the beans and protein, fiber from the veggies and beans, and fat from the guacamole.” Another option: the Kids’ Build Your Own Tacos. “I love how these are portion controlled,” says Norfleet. “I recommend including a protein and veggies.” Choose the fruit side versus the chips. Then save time by ordering ahead to skip the line. 

13 Foods That Are Tied Directly to Younger-Looking Skin

Veggies


You know how important it is for your overall health that you get your daily dose of vegetables, but you may not have realized that it can lead to more youthful skin, too. A study published in the Journal of the American Academy of Dermatology found that men and women who ate a diet rich in vegetables, as well as fruit and fish, had fewer fine lines on their skin. If you have to choose, opt for leafy greens, which are a great source of carotenoids, vitamins C, iron, and calcium. “Carotenoids are vitamin A derivatives with proven benefits to protect the skin against harmful UV rays that cause the signs of premature aging of the skin such as age spots, fine lines and wrinkles and loss of elasticity,” adds Erum Ilyas, MD, a dermatologist at Montgomery Dermatology.

Fish


If you’re not already a seafood lover, it might be time to gain an affinity for the flavor, since fish is rich in omega 3 fatty acids which have been shown to reduce inflammation caused by the sun’s harmful UV rays. “Fish may lower prostaglandin E2 levels to prevent collagen breakdown that leads to wrinkles,” says Dr. Ilyas. “Some studies have shown that in combination with vitamin E and C that omega 3 fatty acids can promote collagen synthesis.” When choosing your fish, select for halibut, mackerel, salmon or tuna, which contain the most omega 3 fatty acids. Find out 8 foods that prevent wrinkles—and two you should avoid.


Fruit is a huge health-booster for a myriad of reasons, but eating fruit that contains a particular carotenoid called lycopene may help you gain more youthful-looking skin. “Lycopene, the red pigment that gives berries and tomatoes their bright red color, is a powerful antioxidant with photo-protective qualities,” says Dr. Ilyas. That means it can help protect against sun damage: “A study looking at dietary patterns and wrinkle formation showed that diets rich in fruits resulted in fewer wrinkles.”

Olive oil


Research links olive oil to everything from preventing strokes to protecting against heart disease, and it may also be beneficial for your skin too. How exactly? “In addition to monounsaturated lipids, olive oil contains antioxidants such as vitamin E and polyphenol, which can prevent collagen breakdown in the skin which results in wrinkles,” explains Dr. Ilyas. “And polyphenols have been shown to work well with sunscreen to prevent UV from damaging the skin and may prevent skin cancer.” Here are 12 more foods that naturally boost collagen for younger-looking skin.

Legumes


Although you might not be familiar with the term “legume,” you’re probably familiar with many of the foods that fall under this category, namely beans, lentils, and chickpeas. “Legumes are high in nutrients such as folate, potassium, iron, and magnesium that are essential for skin health and work in conjunction with other antioxidants to prevent premature aging of the skin,” explains Dr. Ilyas. “In fact, folate applied topically to the skin has been shown to increase the firmness and elasticity of the skin.”

Kimchi

This staple of Korean cuisine which is made from fermented veggies, most commonly cabbage and radishes, is rich in probiotics, which have been shown to benefit the skin, particularly reducing adult acne. Probiotics have also been shown to reduce UV-induced sun damage in mice, according to one study published in the journal Dermato-Endocrinology. “Fermented foods, like kimchi, are rich in probiotics, so they can be an essential part of healing your skin and making it healthy via the ‘gut-skin’ axis,” adds Anthony Youn, MD, FACS, holistic facial plastic surgeon and owner of Youn Plastic Surgery, PLLC, in Troy, Michigan.

Green tea


Quite possibly the most powerful of all antioxidant-containing drinks, green tea is one of the healthiest beverages you can sip. “A 1997 study from the University of Kansas found that the catechin antioxidants in green tea were more than 100 times more effective at neutralizing free radicals, some of the most potent ‘agers’ of our skin, as vitamin C,” says Dr. Youn. To score the most benefits from green tea, he recommends drinking two to three cups a day. These are the 10 foods dermatologists would never eat.

Coffee


While coffee gets a bad rap, it actually possesses a variety of health benefits when consumed moderately. “With its ability to constrict blood vessels, caffeine helps reduce redness, swelling, and inflammation,” says Diane Nelson, vice president of Medical, Clinical, and Scientific Affairs at SkinBetter Science. “It’s also rich in antioxidants, which means it helps defend skin against free-radical photo-damage, protects skin against the loss of moisture and helps reduce inflammation.”

Almonds

Almonds are one of the best sources of healthy fats that have been shown to improve overall skin health in numerous studies. Almonds also contain vitamins A, B, and E, which help protect the skin from becoming inflamed. “Due to the nutritional density of nuts and seeds you can hydrate your skin, promote its elasticity, help regenerate cells, and protect against free radicals,” says Dendy Engelman, MD, a dermatologist at Manhattan Dermatology and Cosmetic Surgery.  Dermatologists swear by these foods for radiant skin.

Turmeric


There’s a reason this commonly used spice is becoming a popular ingredient in a myriad of skin care products, from serums and moisturizers to masks and creams. “Turmeric is known for its antioxidative, anti-inflammatory, wound-healing, anti-microbial, and calming effects—and there is a growing body of evidence to support its effects on skin health,” says Nelson. “Researchers believe it may help heal and prevent dry skin and regulate sebum production.”

Acai berry


You’ve probably heard about acai bowls and smoothies, which are popping up in the health sphere more and more. This berry is loaded with antioxidants and has been linked to everything from improving cholesterol to boosting brain function. It’s also beneficial for your skin. “In addition to its antioxidant free-radical scavenging abilities, this powerhouse and diverse ingredient is also used in skincare for its anti-inflammatory, moisturizing and skin brightening properties,” says Nelson. These are the skin-care tips dermatologists use themselves.

Kefir


Easily found near the yogurt section in most natural foods stores, kefir is a creamy, slightly sour drink that contains protein, calcium, B vitamins, and even more probiotics than yogurt, explains Dr. Engelman. “There are documented benefits in the usage of probiotics for the treatment of skin, particularly acne, rosacea, and eczema,” she says. “If we get a better balance in our gut environment by eating probiotic-rich foods like kefir, we can reduce the inflammation in our body and our skin.”

Dark chocolate


It might be your lucky day after all! Yes, dark chocolate is good for you—not just for your health, but also for your skin. This is all thanks to flavonols, an antioxidant found in dark chocolate that helps protect the skin from UV damage and fight off free radicals found in the environment. Reach for dark chocolate that’s higher than 60 percent cocoa, so you know it’s truly dark and contains this anti-aging benefit. 

25 Practical Uses for Coca-cola, Proof It Should Not Be In Human Body

Coca-cola is the biggest brand in the history of brands and products and surveys have suggested that it is the most popular world after ‘hello’—now imagine that! If it is the second most popular word in the world then almost everyone in the world must have coca-cola on them almost at all times—this is a scary reality because it is a proven fact now that Coca-cola is absolutely bad for your body. The chemical cocktail that you drink for refreshment is practically killing your metabolism since its acidity level matches the acidity levels of the battery acid.
This stomach lining killing poison is associated with diseases like, cardiac arrest, stroke, asthma, chronic obstructive pulmonary disease, etc. and is especially bad for young children as it interferes with the balanced diet, rather than complementing it.

It is said that people who consume this fizzy poison inculcate dependence on caffeine and deficiency of important minerals like calcium, magnesium, and vitamin A. Don’t take us wrong, we still believe that Coca-cola is a very useful drink—although not for the body but there are many other fantastic uses for it that after knowing them you might start purchasing it all the more than before!

25 Practical Uses for Coca-cola
Bog Groomer: Cleaning the toilet is the most tedious of the tasks and let’s be honest, no one really wants to do it—no one but your friendly fizzy partner Coca-cola. All you have to do is pour the drink in the commode and wait for an hour before you scrub with a brush and flush—now you have got yourself a sparkling toilet!

Stubborn Stains—Thing of the Past!: If you don’t want to buy really expensive stain removers, take some of that Coca-cola and pour it in the wash along with the detergent. The stains will be removed and your clothes will be deodorized! All thanks to the carbonic and phosphoric acid inside the carbonated drink.

Window Cleaner: By now we know that Coca-cola has magic cleaning powers—one more thing that it can clean efficiently is window. Because of the presence of the citric acid in the drink, it makes a wonderful window cleaner and works the same way as citrus fruit based window cleaners work.

Bug Slayer: All kinds of bugs are big Coca-cola fans like us—they simply love the sweet fizzy wonder but without knowing that it can destroy them and they will be pushing up daises if they try to consume it. You can spray the drink on ant hills and cockroaches in your cupboards and get rid of them!

Color Fader: You can use the drink on your hair if you dyed your hair many shades darker than you wanted. Coca-cola is known for its quality of fading the color on hair; so the next time your hair gets dyed in a disastrous way, do not panic or run off to your expensive stylist but in fact open the refrigerator and grab that Coca-cola can and let it do the work!

Gum Remover: If a gum has been stuck to your hair and you think that the only way to get rid of it is to get an unwanted haircut then you do not have to worry anymore! Just pour some coke on the gum and let it sit for a few minutes, you will see that it becomes easier for you to pick that gum off your hair.

Pain Neutralizer: If you have been bitten by a bug, strung by a bee or a jellyfish then you do not have to panic in pain, just pour some of the dark fizzy drink on the affected area and your pain will be neutralized in seconds, thanks to the chemicals in Coca-cola.

Dish Washer: If your pots are all blackened, pour some of the wonder fizz into them and let it sit for a few minutes. The chemicals in the drink will fight the grime and loosen it, then you can easily scrub it out and your pots will again be clean and shiny!

Rust Fighter: If you want to get rid of the gross rust then dip that object into a mug full of fresh coke or if the object is too big then soak a cloth in coke and try to rub the rust out. The phosphoric acid in the drink will cause the corrosion process and the rust will loosen and can be easily taken off from the affected object.

Pesticide in the Fields: In India, some farmers use coca-cola instead of pesticides for pest termination, because it’s cheaper and the result is totally rewarding. It is said that the high sugar content of the drinks can make them efficient in fighting pests, which is of course denied by the company since they say that there is nothing in the drink that can be used as a pesticide. But the technique is an in-vogue trend in the Indian farming scenario.

Defroster: Coca-cola can defrost the ice that settles on your windshield in the winters. Just pour the drink and let it settle for a few minutes and the ice will eventually come off on its own.

Puts off Bugs: If you get too many bugs in your vicinity or your garden is full of them but it is hard to catch them then put few open cans of coke in your garden or near the window and let the bugs get attracted to the can. Once they sat on it then you can catch them easily.

Odor Killer: You no longer have to endure that skunk smell; if you have been sprayed by the animal then do not fret with deodorants, perfumes and body washes, just get into the shower and pour the drink on the affected area and you will get rid of the problem almost instantly.

Gardening Tool: It comes handy in the lawn as well; if you pour a can every week into your compost bin then it will strengthen the growth of the microorganisms that will later on help in making your lawn healthy and blooming.

Cola Fun: So what if you cannot drink it, you can still have some fun with it—take a liter bottle of Diet Coke and put some Mentos in it and you have got yourself a lovely cola fountain!

Shiny Monies: If you are a coin collector you will love this tip—you can dip your pennies in a mug full of Coca-cola and leave them there for a bit. When you will take out your coins you will see that they are shiny and new again. Cola helps to get rid of the deposited muck!

The Hairstylist: You can make your hair curly by pouring some flat coke on them and then rinsing it off after letting it sit for a few minutes (make sure you do rinse it off, for you do not want your hair to look sticky!).

The Beautician: Mix a tablespoon of flat Coca-cola into your usual moisturizer and massage the cream on to your skin. Your skin will glow and become smoother.

Paint Remover: If your furniture has been stained with paint then grab a towel and soak it in coke and rub it out. Make sure you wash it off with soap water later so that the stickiness of the drink is removed.

Putrefied Battery Cleaner: The drink’s slight acidity as compared to a Basic, when poured on the battery does not dilute battery acid (H2SO4), which is quite acidic—which means that it can be used to clean-up corroded batteries. So if you are stuck in the desert and you have to clean the car battery but you have nothing on you but Coca-cola (although we wonder why you would still carry it after reading the article?) you can use it as a cleaner. 

The Loosener: You can use coke to loosen those tight and rusted bolts. Pour some of it on the bolt and let it sit there for a while, after that remove it with water and you will notice that the bolt will be much looser than before.

Enemy of the Oil: It can remove any kind of oil stains from the floor or the kitchen slab. Use the same old method—pour it on the affected area, let it sit for sometime and later wipe if off with scrub and water.

Pool Cleaner: You can make your pool rust free and shiny in a matter of minutes by pouring two liters of coke into the pool and letting it sit for a while. When you will clear it up you will see a huge difference in the appearance of your pool.

Crime Cola: Coca-cola is famous for being used for removal of the blood stains from clothes, furniture, carpet, walls and floor. It is also said that it is used as an important cleaning agent while cleaning a crime scene, although it is not known for sure.

Vintage Cola: You can give your photographs or a sheet of paper old and antique look with Coca-cola. All you have to do is dip a picture or piece of paper in a dish full of coke and let it soak for a second. Take it out and leave it for drying and you will end up with a vintage looking photograph.

After knowing these wonderful things about Coca-cola we bet you must be regretting drinking all that coke and slow poisoning yourself, and also, throwing away all of the rest from the party last night! But now you know better, so the next time you have that big party and you have to serve it because aunt Jenna absolutely insists on it, then save yourself and your family from the atrocities of drinking it but still, collect all of the waste coke and pour it into one big container to clean off the rust or shine the pots or relieve that stomach ache!

Hopefully you got a broader perspective on Coca-cola and are aware of all the wonderful ‘parallel’ uses of it now, because you might shun it as a drink but still can take benefits from its diverse uses!

9 Health Benefits of Glutathione

The nutrient, glutathione, is touted by many people as one of the greatest nutritional supplements for preventing countless health conditions, from autism to weight loss and even cancer. But how many of the claims are actually true? I hit the research to get to the bottom of glutathione’s health benefits. Before I share the exciting research, let me first explain some fundamentals about glutathione.

GLUTATHIONE: WHAT IS IT?

Glutathione is a natural compound that is found in all of your cells. It is a potent antioxidant that helps destroy harmful free radicals before they can do damage to your cells, tissues and organs. It is made up of three amino acids, which are the building blocks of protein: cystine, glutamic acid and glycine.

HEALTH BENEFITS OF SUPPLEMENTING WITH GLUTATHIONE

Here are 9 health reasons to supplement with glutathione:

Glutathione Protects Cells, Tissues and Organs from Damage: Because glutathione is a powerful antioxidant, it works to protect your body from damage from free radicals.

It Protects against Fatty Liver Disease: Research in the medical journal BMC Gastroenterology found that glutathione protects the liver against non-alcoholic fatty liver disease.

It Treats Autism: The claims are certainly true when it comes to using glutathione for the treatment of autism spectrum disorders. Research published in Medical Science Monitorfound that glutathione effectively treated the effects of autism-related conditions.

Glutathione Treats Colitis: Research in the journal Digestive and Liver Disease found that glutathione helped to repair colon damage found in conditions like ulcerative colitis.

The Nutrient May Help Protect against Parkinson’s Disease: Research published in the journal Free Radical Biology and Medicine, glutathione was found to help protect the brain cells involved in Parkinson’s disease.

It May Help in the Treatment of Asthma: While there is little research on the use of glutathione in the treatment of asthma, the condition is one in which low antioxidants may play a role. Due to glutathione’s antioxidant capabilities, it may be beneficial to asthmatics.

It May Help Psoriasis: A small study published in The Journal of Clinical and Aesthetic Dermatology found that glutathione was beneficial in the treatment of the skin condition psoriasis.

Glutathione Deficiency May Be Linked to Cancer: In a study mentioned in the online health publication Healthline.com, a glutathione deficiency may be linked to cancer, therefore restoring glutathione may also help to prevent and treat cancer.

It Helps Reduce Insulin Resistance: In a study by researchers at Baylor College of Medicine, scientists found that glutathione supplementation helped address insulin resistance, a condition in which the body stops responding to insulin and which is often linked to diabetes and obesity.

FOODS THAT BOOST GLUTATHIONE LEVELS

Some foods are naturally high in glutathione. They include: asparagus, avocados, okra and spinach. But, eating foods high in glutathione isn’t the only way to increase glutathione levels.

Foods that are rich in sulfur compounds also help to boost glutathione levels. They include cruciferous vegetables like: broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens. Garlic, onions and shallots also boost glutathione levels.

Foods that are rich in vitamin C also boost glutathione levels. Some of the best food sources of vitamin C include: red peppers, strawberries, citrus fruits, papaya and kiwis. Eating a diet rich in vitamin C and supplementing with the nutrient can significantly raise glutathione levels. In one study in which adults supplemented with 500 to 1000 milligrams of vitamin C daily for 13 weeks, participants had an average of an 18 percent increase in glutathione levels in white blood cells. Another study found that supplementing with 500 milligrams of vitamin C daily led to a 47 percent increase in glutathione in red blood cells.

Eating selenium-rich foods like Brazil nuts, brown rice, chicken and fish also increases glutathione levels.