9 Foods to Avoid During Pregnancy: What You Need to Know for a Healthy Pregnancy

Pregnancy brings major changes in your body and nutritional needs. Food choices become especially important because they directly support your baby’s growth and development. Some foods carry higher risks during pregnancy due to bacteria, parasites or environmental contaminants, which makes informed choices essential. The following foods to avoid during pregnancy will help you reduce exposure to common food-related risks. 1. High-Mercury Fish Fish provides protein, vitamins, minerals and omega-3 fatty acids that support fetal development. Certain fish, however, contain higher mercury levels that may affect the nervous system of a developing baby.  Shark, swordfish, king mackerel, shark and tilefish from the Gulf of Mexico contain higher mercury concentrations. Safer options include tilapia, salmon, shrimp, cod, canned light tuna and catfish. The U.S. Food and Drug Administration recommends consuming 8 to 12 ounces of low-mercury seafood weekly during pregnancy to support nutrition while managing exposure to mercury.  2. Raw or Undercooked Seafood Raw seafood may contain bacteria and parasites that can increase the risk of foodborne illness during pregnancy. These include Salmonella and Listeria.  Raw oysters, sashimi, ceviche and refrigerated smoked seafood carry higher risk levels unless fully cooked. Cooked seafood offers the same nutritional benefits with added safety. Proper cooking temperatures reduce exposure to pathogens and support safer seafood consumption during pregnancy.  3. Raw or Undercooked Meat and Poultry Undercooked meat and poultry may contain E. coli, Salmonella and Toxoplasma gondii. These organisms can affect pregnancy outcomes when food safety practices are not followed.  Toxoplasma infection during pregnancy can lead to complications in fetal development, including malformations and miscarriage. Cooking meat and poultry to a minimum internal temperature of 145° Fahrenheit helps prevent the intake of harmful organisms and supports safe consumption. 4. Raw Eggs and Foods Containing Them Raw eggs can contain Salmonella, which can cause foodborne illness during pregnancy. Infection may lead to dehydration, fever and additional stress on the body.  You should be careful because many foods, such as homemade Caesar dressing, hollandaise sauce, mayonnaise, mousse, tiramisu and cookie dough may often contain raw eggs. Pasteurized eggs and fully cooked eggs reduce exposure to Salmonella while maintaining nutritional value for you and your baby.  5. Unpasteurized Dairy Products and Soft Cheeses Dairy products support calcium and vitamin D intake during pregnancy. The pasteurization process removes germs, which determines whether dairy products carry a higher bacterial risk.  Unpasteurized milk and soft cheeses such as Brie, Camembert, queso fresco and feta may contain Listeria and other pathogens. Pasteurized versions are a safer alternative.  6. Deli Meats and Ready-to-Eat Refrigerated Foods Hot dogs, refrigerated pâtés and deli meats may contain Listeria, which poses a higher risk during pregnancy. Heating these foods until they are steaming hot helps reduce bacterial risk and improve food safety.  Pregnancy is a higher-risk condition for listeriosis, which means it could carry serious problems for you and your baby, including miscarriage and stillbirth. 7. Raw Sprouts and Unwashed Produce Raw sprouts such as alfalfa, clover, mung bean and radish sprouts often carry bacteria that cause foodborne illness because they can be already on the seeds or introduced during the sprouting process, where it grows quickly.  Cooking sprouts is the best way to kill the harmful bacteria and improve food safety during pregnancy. Unwashed fruits and vegetables may also carry harmful germs. Proper washing under running water reduces contamination and supports safer consumption.  8. Alcohol and High Caffeine Intake Studies have identified links between caffeine consumption during pregnancy and increased risks of pregnancy loss, low birth weight, congenital heart and genital abnormalities, higher body weight, and changes in neurodevelopment and neurobehavioral outcomes. Alcohol consumption during pregnancy has also been linked to a higher risk of miscarriage, premature birth, stillbirth and sudden infant death syndrome (SIDS). 9. Unwashed or Pre-Cut Melons and Cut Fruit Pre-cut melons and ready-to-eat fruit trays may carry bacteria like Listeria if handled or stored improperly. Listeria can survive and grow in refrigerated environments, making it especially dangerous.  Whole fruits require proper washing before cutting, while pre-cut fruit benefits from strict refrigeration and safe handling practices. If you’re pregnant, you can further reduce risk by preparing fresh fruit at home whenever possible. Beneficial Foods During Pregnancy A balanced diet supports fetal development and helps maintain your energy levels throughout pregnancy. Also, seven in ten pregnancies cause morning sickness, so maintaining a healthy diet may help you control these symptoms. These nutrient-dense foods that supply protein, vitamins and minerals are key for your health and your baby's: Leafy greens such as spinach and kale for folate and iron  Whole grains such as oats and brown rice for fiber and sustained energy  Low-mercury fish such as salmon and sardines for omega-3 fatty acids  Dairy products made with pasteurized milk for calcium and vitamin D  Fruits such as berries, oranges and bananas for potassium, vitamin C and hydration  Practical Food Safety Habits During Pregnancy Pregnancy alters immune system function, increasing sensitivity and the severity of infections like foodborne illness, which raises the importance of food safety in everyday meals and food handling.  Safe food preparation supports reduced exposure to foodborne pathogens. Washing produce, separating raw and cooked foods, refrigerating perishable items promptly and cooking meats with a thermometer all contribute to safer meals.  Leaving food out for more than 2 hours can cause bacteria to grow to dangerous levels. If the temperature is about 90° Fahrenheit, then you should not leave your food out for more than one hour. Bacteria can double in number in 20 minutes at temperatures between 40° and 140° Fahrenheit. You should store leftovers in shallow containers so they cook quickly and refrigerate them at 40°Fahrenheit or below. It is also important that you communicate regularly with your doctor. Healthcare providers can offer personalized guidance based on individual needs and pregnancy conditions. Making Informed Food Choices During Pregnancy Awareness of foods to avoid during pregnancy supports healthier decisions and reduces exposure to foodborne risks. Safe preparation and storage methods, as well as balanced nutrition are key components of a healthy pregnancy. A varied diet that includes fruits, vegetables, whole grains, lean proteins and low-mercury seafood supports both your health and your baby’s development.

When people think of nutritious and appetizing foods, organ meats might not be at the top of their list. However, they are incredibly healthy and are facing a major resurgence in modern wellness. You will definitely get a ton of nutrients from adding them to your diet. Who knows, they might become a staple ingredient in your weekly meals. Understand organ meat nutrition and how to prepare it so you can easily incorporate these nutrition powerhouses into your diet. What Are Organ Meats? Organ meats, also known as offal or variety meats, are the edible non-muscle organs of an animal. This includes the liver, heart, kidneys, brain, tongue, pancreas, thymus, and many other body parts. Traditionally, they were never discarded. Instead, they were used as ingredients for cooking. For example, liver is considered one of the healthiest organ meats. They are rich in iron, which helps prevent iron deficiency anemia and its associated symptoms, such as poor mental health. Popular dishes you can try include French veal sweetbreads, Mexican tacos de lengua, Chinese dim sum chicken feet and Filipino grilled intestine barbecue. Organ Meat vs. Muscle Meat  Organ meats are typically more nutritious than the muscle meats you may eat regularly. Just a small serving of them can provide a huge portion of the daily recommended nutrients. For example, Coenzyme Q10 or CoQ-10 is found in beef heart and is a crucial antioxidant compound for cellular energy production and cardiovascular health. Other nutrients provided by organ meats include Vitamin A, Vitamin B12, Iron, Choline, Copper and Selenium. These are important for ensuring proper body functioning. In terms of micronutrient concentration, offals beat out muscle meat. This is why many fitness influencers and coaches are spreading the benefits of organ meats. What the latter has in its favor is its protein content and its familiarity in terms of texture and taste. Avoid debating whether to consume organ meat vs. muscle meat. Each one is a crucial factor for a balanced diet. One is rich in the necessary macronutrient protein, while the other is rich in micronutrients. It doesn’t have to be one or the other. Your Guide to Organ Meat Nutrition Starting to incorporate organ meat into your diet can be daunting. It’s best to take the journey slowly and explore what works for you and what doesn’t. 1. The Healthiest Organ Meats Your best starting point to consume offal is by buying widely available parts such as liver, heart and tongue. They are incredibly nutritious and, with the right preparation, delicious. Beef liver is very nutritious, but its taste can be a bit strong for beginners. You can opt for calf liver or chicken liver for a milder, softer and more buttery texture. The heart is also an excellent choice. Since it’s a powerful muscle, the meat will be firm and lean — closely resembling a steak or brisket. It has a rich, beefy flavor that lacks the metallic taste of liver. Tongue is another popular organ meat. After slow cooking, the meat becomes super tender and flavorful. It tastes like shredded beef and feels much softer. The popular and delicious tacos de lengua use tongue meat. 2. Sourcing for Quality Organ Meat The animal's health determines its nutritional quality. Healthy, well-nourished animals will also have healthy, nutrient-rich organs. The best way to ensure quality is by buying 100% grass-fed and pasture-raised meats. These can be typically found at local farms with fair prices, farmer’s market stalls and whole-animal butcher shops. 3. Flavor Toolkit There are plenty of ways you can improve upon the taste of organ meat. One such way is to soak the liver in milk or an acid such as lemon juice for 30 minutes to a few hours. The lactic acid in milk will draw out bitterness and mellows its flavor. Another fantastic way to incorporate them into your diet is by hiding them. Grate one to two tablespoons worth of liver and add it to chili, meatballs or bolognese sauce. The flavor is undetectable but it boosts the nutritional value of your meal. Another way is through pâté, which is a savory paste made from mashed meat. Blend cooked liver with butter, herbs and spices to create a scrumptious pâté. You can spread it on breads, crackers, sandwiches and omelets. Delicious Dishes to Inspire You Chicken liver pâté is a classic French appetizer. It is rich, savory, and creamy, making it perfect for spreading on bread. Tacos de Lengua is a tender Mexican dish that many love, especially with fresh cilantro, diced onions and a squeeze of lime. Try ordering them to see how much they taste like high-quality beef. Anticuchos de corazón is a Peruvian dish where beef heart is marinated with vinegar, cumin, garlic and chili and then skewered and grilled. Filipino sisig is made from pig’s head and is a popular spicy bar food. Pork cheeks and ears are boiled, grilled and then chopped. It is fried with onions, calamansi juice and chili peppers, resulting in a sizzling and savory flavor. Japanese nankotsu yakitori is made from chicken cartilage. It is a staple at izakayas because of its crunchy and satisfying texture. Korean sundae is a blood sausage that uses pig or cow intestines stuffed with noodles, barley and pork blood. Addressing the Concerns Many people might be hesitant to try organ meats because of common misconceptions. For example, the liver is known to store toxins. However, it actually filters toxins rather than storing them. After neutralizing toxins, the liver stores life-sustaining vitamins and minerals such as Vitamin A, D, E, K, B12 and Iron. This makes it incredibly healthy to eat. Your Adventure in Nutrient-Density Awaits Organ meat nutrition is gaining traction for being a sustainable and healthy meat option. It has a high concentration of micronutrients unmatched by any other meat type. Try incorporating them into your diet in small ways first, such as using pâté or hiding them into dishes. Make sure that you’re eating both organ meat and muscle meat in your diet to attain the necessary nutrients your body needs. Try famous organ meat dishes at restaurants to see what you like. You can start cooking and incorporating them into your diet once you are familiar with how to prepare them.

Personalized nutrients are the building blocks of tailored dietary interventions. They’re not chemical substances invented just for you — although that would actually be amazing. These are the same nutrients you can get from the environment and supplements, except they’re precisely what your body requires and not what society thinks you should have. The personalization of nutrition is a hot health trend backed by decades of research, which belongs to the future. Its time has finally come, so discover why this revolutionary concept may be the key to better chronic disease prevention and management. The Idea Makes Absolute Sense Personalized Nutrition Is a Throwback No Single Diet Can Prevent or Treat Chronic Diseases Society Is Ready for Personalized Nutrients More Personalized Nutrient Questions The Idea Makes Absolute Sense No two individuals are biologically identical, not even twins. Each person is a product of genetic variation and environmental influences. Although humans are genetically similar, slight differences between individuals can influence susceptibility to diseases and reactions to certain medications. For example, two siblings born from the same egg and sperm can become unique from one another, as they undergo small mutations during development and adapt to the conditions they encounter throughout their lives. If everyone is unique, then it only makes sense that everyone requires a unique set of nutrients for wellness. Personalized nutrition addresses this notion, as any mismatch between genes and dietary intake can negatively affect the body. Personalized Nutrition Is a Throwback This modern term aims to replicate the magic of old-world food knowledge. Before industrialization, everybody mostly ate what was locally available. Parents shaped the household food environment, raising children on family recipes and teaching them conventional cooking practices. The geographic availability of nutrient sources, parental dietary regulation and the continuous transmission of gastronomic wisdom developed local food cultures. The diets that emerged from them were sufficient to meet people’s biological needs, as encoded in their genes. Globalization has disrupted this harmony with the environment. Suddenly, food products from faraway places have become easily accessible. The internet has bridged food cultures, encouraging everyone to branch out. The explosion of nontraditional food options has driven significant cultural shifts, altering long-established dietary habits and changing how local populations consume food in terms of quality and quantity. Some have developed a taste for palatable, lower-nutrient foods, and overindulgence has become socially acceptable. Today’s personalized nutrition movement can’t convince the world to revert to the eating conventions of the preindustrial era. However, its proponents aim to promote customized diet plans based on a person’s genetics, microbiome, health history and lifestyle rather than one-size-fits-all advice for wellness. No Single Diet Can Prevent or Treat Chronic Diseases Nutrient-related chronic diseases as a health threat are a fairly recent phenomenon. Infectious diseases were the primary cause of death before industrialization, indicating that traditional local diets didn’t cause long-lasting health conditions that required ongoing medical attention. In contrast, chronic illnesses account for most of the deaths worldwide today, when exposure to imported ingredients and foreign cuisines is highest. In response, health organizations have standardized dietary guidelines to prevent common chronic diseases, such as diabetes and obesity, and better clinically manage patients. While these standards help improve the level of care people living with chronic diseases receive, policymakers rarely consider genetic and cultural factors when recommending dietary intake. The ineffectiveness of eating a vague, balanced diet and other pieces of generic advice can be more pronounced in countries with diverse immigrant populations, such as the United States and Canada. Moreover, putting specific diets on a pedestal can be detrimental. This practice assumes that some diets are better for most people than others, which couldn’t be further from the truth. Every local diet unaffected by significant foreign influences is sufficient to protect the native population from nutrient-related chronic diseases. Promoting a nonnative diet to the general public without contextualizing it is unlikely to achieve its intended health benefits. For example, the Mediterranean diet provides personalized nutrients mainly to people born and bred in the region. Encouraging others to adopt this dietary regimen for weight management while ignoring its lifestyle components may fall short in meaningfully curbing obesity. Demographic groups that value social and mindful eating less — which are front and center in the broader Mediterranean food culture — are less likely to be intentional about meal planning and enjoy the diet’s perceived healthy benefits. Society Is Ready for Personalized Nutrients The science behind personalized vitamins and has matured enough to be commercially viable. MarketsandMarkets projects that the global personalized nutrition market to reach $30.94 billion by 2030, nearly doubling from its estimated size in 2025. Technological advancements, such as omics sciences, wearables, and artificial intelligence-driven platforms, and the adoption of preventive health care players, including insurers and providers, are the primary growth drivers. High costs of personalized vitamin and mineral supplements and the lack of standardized frameworks hold the market back from growing more quickly. Nevertheless, expect more corporate wellness programs to incorporate personalized nutrition into them from here on out, as more health plans cover its corresponding tests and services. Frequently Asked Questions Here are the answers to the most common questions about personalized nutrients. Are Personalized Vitamins Worth It? Personalized vitamin packs are worth the expense, as their custom formulations address your diagnosed nutrient deficiencies. Only a qualified health care professional, such as a dietitian, can determine whether you absolutely need them, so consult one for a proper assessment. What Are the Top Supplements Everyone Should Take? Not everyone has to take supplements, as they’re only for filling the nutritional gaps you can’t close with your diet. The most commonly recommended ones are vitamin D, magnesium and omega-3 fatty acids because most can’t get enough of them from food alone. However, dietary supplements are beneficial if they match your nutrient deficiencies, which only a qualified health care provider can identify. What Supplements Are Not a Waste of Money? Any dietary supplement is not a waste if your body truly needs it. Otherwise, you risk damaging your kidneys and liver due to oversupplementation. To achieve your wellness goals and make every penny count, consult a qualified professional for personalized nutrition advice. Do Personalized Supplements Help With Recovery? Getting personalized nutrients from supplements may help speed up muscle recovery. Speak with a qualified health care provider for targeted supplementation advice. Do Personalized Supplements Help With Performance? Personalized vitamin and mineral supplements may help boost athletic performance, as they ensure targeted nutrient delivery to address specific deficiencies. A qualified health care provider can tailor a customized plan to address your nutritional gaps to minimize the inflammation you experience from exercise and support natural energy production to reduce fatigue. Eat the Rainbow, but Personalize Your Plate Customized dietary interventions are necessary to mitigate the effects of modern dietary preferences brought on by the world’s increasing interconnectedness. Personalized nutrients should only become more accessible and affordable over time, so exciting times are ahead for wellness enthusiasts.

Pineapple is more than just a tasty tropical delight — it's a superfood that packs a punch for your skin's health. Whether you consume this superfruit or apply it topically, pineapple offers numerous benefits thanks to its array of powerful nutritional components. In this article, you will discover how pineapple can enhance your skincare routine and benefit your overall skin health. The Many Skin Benefits of Pineapple Without going into pages of detail, there are many benefits of this tropical fruit, either derived from its skin, extract, stem or the fruit itself. Some you’ll enjoy by ingesting the pineapple, while others come from treating your skin topically. There are several benefits:  1. It’s a Nutrient-Rich Powerhouse Pineapple is not just a tasty tropical treat — it’s a nutritional powerhouse offering a multitude of benefits for your skin. This vibrant fruit is particularly rich in vitamin C, which helps produce collagen, the protein responsible for maintaining your skin's firmness and elasticity. Only one cup of pineapple delivers 88% of your daily vitamin C requirement, helping to combat signs of aging and promote a youthful glow. Additionally, pineapple boasts high levels of manganese, which supports skin health and helps combat free radicals. Its dietary fiber content makes it excellent for digestion, also contributing to your overall health, allowing your skin to reflect your internal well-being. Adding pineapple to your diet is an easy and delicious way to nourish your skin from the inside out. 2. It’s an Excellent Natural, Gentle Exfoliator At the heart of pineapple's skincare benefits lies bromelain, a star proteolytic enzyme known for its gentle exfoliating properties. Unlike physical scrubs that manually buff away dead skin, pineapple's enzymes work chemically, breaking down the bonds that hold dead skin cells together. This process reveals smoother, fresher skin underneath without any risk of irritation associated with abrasive scrubs. The bromelain gently breaks down and dissolves the outer layer of dead skin, effectively renewing your complexion while preserving your skin’s natural moisture.  Thus, pineapple is a fantastic option for those with sensitive skin that may react negatively to traditional exfoliants. Make no mistake, there are some top sensitive skin exfoliators on the market, but finding a formula that supports your skin rather than stripping it is sometimes tricky. Incorporating pineapple into your skincare routine can transform exfoliating from a nightmare to a heavenly experience. 3. It Has Robust Antioxidant Properties Due to its high vitamin C and bromelain levels, pineapple plays a role in protecting your skin from the oxidative stress that free radicals can cause. These harmful agents can accelerate aging and damage skin cells, leading to visible signs of aging. Eating pineapple regularly provides your skin with an added layer of defense against environmental toxins and ultraviolet (UV) radiation damage.  While UV rays help in human vitamin D production, significant exposure can lead to sunburn, wrinkles, photodamage (skin discoloration and spots) and skin cancers. All of these are contributors to premature aging. Pineapple’s antioxidants, particularly vitamin C, work synergistically to combat inflammation and encourage skin repair, reducing wrinkles and fine lines. By including pineapple in your diet, you’re actively investing in the health and longevity of your skin. 4. It Includes Anti-Inflammatory Benefits Pineapple boasts some remarkable anti-inflammatory properties that can substantially benefit your skin. You may be prone to skin blemishes or sensitive skin. The natural compounds in pineapple, including the bromelain found in the fruit and the stem, can help by reducing redness, swelling and irritation through lowering the pro-inflammatory markers like IL-1β and TNF-α for much-needed relief. Applying fresh pineapple juice to your inflamed areas provides a soothing sensation, offering a gentle remedy for pesky breakouts. Its anti-inflammatory effects will calm skin irritations while also supporting the healing process for greater balance and comfort. Pineapple, as part of your skincare routine, whether applied topically or as a delicious dietary addition, will serve a beneficial purpose. Identify your most significant needs and use the tropical fruit accordingly. 5. It Brightens Complexion and Promotes Hydration Pineapple is an exceptional natural ingredient for brightening your complexion and promoting an even skin tone. Its natural acids work wonders in reducing the visibility of dark spots and hyperpigmentation, helping you achieve that special glow. With its high vitamin C content, pineapple encourages brightness, making it a must-have in your beauty regimen. Beyond its brightening effects, pineapple is composed of 86% water, making it an excellent source of hydration for your skin. When you incorporate it into your diet or skincare routine, it helps retain moisture, prevent dryness and keep your skin vibrant and youthful. 6. It’s a Natural Acne Treatment If you experience acne, you know how challenging it can be. Pineapple is a powerful ally in the battle against acne due to its antimicrobial properties, which combat the bacteria responsible for breakouts. Even with stubborn conditions like acne, the tropical fruit helps to reduce the inherent inflammatory cause and, by doing so, improves the overall clarity of your skin. When applied directly, pineapple soothes the heavily inflamed areas, providing quick relief and beginning the healing process. Pineapple for acne is almost like having a mini dermatologist in your fridge. Its enzymes and antioxidants work together to unclog stubborn pores and enhance your skin’s texture. Pineapple’s zinc may also regulate the excess sebum characteristic of oily skin, thereby tightening the pores and reducing oil production. In doing so, this zinc helps minimize the risk of further breakouts and unsightly blemishes. How to Safely Add Pineapple to Your Skincare Routine Adding pineapple to your skincare regimen can enhance your cosmetic beauty. From DIY masks to store-bought products, here’s how to incorporate this tropical superfood safely and effectively: From Your Kitchen — DIY Pineapple Masks One fun and beneficial way to incorporate pineapple into your skincare routine is with simple DIY masks.  Hydration mask: Mix half a cup of fresh pineapple chunks with a tablespoon of honey. Apply this blend to your face and leave it there for 15 minutes before rinsing with warm water.  Exfoliation mask: Combine some pineapple with a tablespoon of yogurt for a gentle and soothing mask. Once again, leave your face covered for up to 15 minutes before rinsing in warm water.  Always perform a patch test first before applying fresh pineapple to your face, as its acidity could irritate hypersensitive skin. From the Store — Pineapple in Skincare Products Numerous recognizable brands now incorporate pineapple extract or bromelain into their formulated serums, masks and cleansers. These products are regularly pH-balanced for safety, making them convenient and practical ways to enjoy the benefits of pineapple without any DIY fuss. Check the labels or ask a salesperson for assistance, especially regarding the pH balances. Add a Sweet Addition to Your Glow Pineapple is a delightful way to enhance your skincare routine, offering multiple benefits that help achieve healthy and radiant skin. Packed with vitamins, antioxidants and natural exfoliants, this tropical treat can brighten your complexion and hydrate your skin. Whether you prefer to enjoy pineapple as a refreshing snack or apply it as a soothing mask, it’s a remarkable, natural choice for supporting your skin’s overall health. So go ahead, indulge in some pineapple and let your natural glow shine through!

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

There are plenty of things to love about autumn. It’s a season for crackling fires, cozy sweaters and sweet pumpkin treats. It’s also the time of year when people get inspired to try seasonal recipes. TikTok’s latest fall trend — which gained over a million views in one video alone — is all about fire ciders. Check out what you need to know about them before potentially making a batch for yourself. What Is Fire Cider? Fire cider is a homemade beverage that people claim makes you healthier during the fall and winter seasons. People make it with whole foods and spices. Wellness gurus swear by the tasty concoction, which recently made people interested in trying it to support their health. Given how the flu affects 9.3-41 million people each year in the U.S. alone, it’s only natural to want extra immune support in addition to your annual flu shot. How Long Does It Take to Make? If you’re interested in making fire cider, prepare to spend a few minutes putting the ingredients together and a month for them to soak. After the ingredients ferment in the shelf-stable apple cider vinegar that makes up the majority of the recipe, you can keep the jarred concoction in the fridge for up to six months. Does Fire Cider Go Bad? Fire cider will go bad if you leave it unrefrigerated after opening your jar for the first time. While apple cider vinegar is shelf-stable, the bacteria and yeast within it will break down over time. Refrigeration slows that process. You can always estimate if your vinegar is safe to use by checking the expiration date on the bottle. If you have any leftover after making your fire cider, you could use it to whip up a virgin amaretto sour and watch the leaves fall outside your kitchen window. Health Benefits of Drinking Fire Cider People are going crazy for fire cider because it offers multiple health benefits. See if you’d like to add them to your lifestyle to stay healthy this fall. 1. It Has Anti-Inflammatory Properties Apple cider vinegar packs a powerful punch in small servings. It’s full of polyphenols that reduce cellular inflammation that can otherwise overload your immune system. Your white blood cells will be ready to fight seasonal viruses if you get your flu vaccine and keep it strong with apple cider vinegar. 2. It May Help Your Heart Garlic is another key ingredient when you make fire cider. The all-natural veggie has lipid-fighting properties that support cardiovascular health. While you can enjoy this health benefit from eating garlic in daily meals, you’ll get a bit of extra support through servings of fire cider. 3. It Boosts Your Vitamin C Intake Horseradish might not be a recurring part of your grocery list, but it’s crucial in fire cider. It contains three times the vitamin C of citrus fruits. While you enjoy a tasty beverage, your immune system will get stronger with the extra boost of vitamin C. https://www.pinterest.com/pin/155444624632981140/ The Tastiest and Simplest Fire Cider Recipe You’re on your way to enjoying your first sip of fire cider. Learn how to make it by following these steps. If you’re patient, you’ll have a zesty beverage ready to support your health in just four weeks. Ingredients 10 garlic cloves, chopped ½ cup grated horseradish ½ cup grated ginger 2 medium onions, chopped 1 teaspoon ground turmeric ½ teaspoon ground cayenne pepper 5-6 cups of raw apple cider vinegar Raw honey to taste, if preferred Instructions Add the garlic, horseradish, ginger, onions and turmeric to a half-gallon mason jar. Pour 5-6 cups of raw apple cider into the jar. When there are at least four inches of apple cider vinegar on top of your ingredients — and there may be up to six inches — you can set the bottle of apple cider vinegar aside. Your mason jar should be full enough to have nearly no oxygen underneath the lid. Cover the top of the jar with parchment paper and twist the lid on. It will keep the metal lid from coming in contact with the vinegar. If you have a plastic lid, you can skip the parchment paper. Label the jar with the date you made it and place it in a sunny or warm spot. Shake it once a day for four weeks. After four weeks, strain the liquid through a fine mesh strainer into another jar. Throw away the solid ingredients. Add as much honey to your fire cider as you prefer. Store it for up to six months in the fridge or two to three months on your countertop. Ways to Enjoy Your Fire Cider There are so many ways to add fire cider to your daily routine. It all depends on how you prefer to enjoy it. After it has time to ferment, pour yourself a standard one- to two-teaspoon serving. Drink it from a tiny glass to see how the spicy drink interacts with your tastebuds. You can amp up your serving if you feel a cold coming on. Give your immune system a helping hand by drinking one to two tablespoons once a day or every four hours, depending on the severity of your symptoms. If the flavor is too strong for you, don’t worry. You can also dilute it in a glass of water. People sometimes enjoy this if they deal with frequent heartburn since it can ease acid-related discomfort by balancing the contents of your gut. Get creative with your cooking to utilize your fire cider even more. It’s a perfect addition to a pan while you’re sauteeing veggies or rice. Top your salads with it, pour it into soup that needs some zest or add it to tangy sauces. Support Your Wellness This Autumn Learning how to make fire cider is just the first step in upgrading your fall traditions. Embrace the season and support your health by exploring how you like drinking it. Whether you sip it from a shot glass, dilute it in a beverage or add it to a recipe, the ingredients will help you feel your best alongside your flu vaccine.

Do you ever look at a plate of food and not know what to think? Do you ever finish a meal and feel negatively for some reason, but you can’t put your finger on why? Maybe it’s time to consider a mindful eating exercise to rewire your brain to have better experiences with one of the world’s most indulgent yet necessary pleasures — a delicious meal. What Is Mindful Eating? Especially in Western culture, everyone eats food fast either in between shifts, while sucked into their phone, or to shave time off a long list of to-do’s. Mindful eating is a practice and mindset. Instead of eating just because you have to and as quickly as possible, you are 100% present and take your time.  You allow yourself to fully enjoy and be appreciative of the fact you have a meal, its wonderful flavors and the company you’re enjoying it with, if applicable. You may have heard of intuitive eating, which is an entire anti-diet framework. Many of its ideals overlap with mindful eating, so if you’re curious, you can dive deeper into this evidence-based program. It leads to these benefits: Slower eating for improved digestion Reduced stress and guilt from spending time on a meal Fewer instances of cravings and emotional eating Improved weight management Increased body awareness of hunger and fullness cues Let’s share a mindful eating exercise or two to get you primed for more conscious meals. 1. The Raisin Exercise Also called the Raising Meditation, this is an eight-step process that encourages mindful eating and awareness in five simple minutes. Here’s how to do it. Holding: Put a raisin in your hand and imagine this is the first time you’ve ever seen and felt a raisin. Seeing: Use your full focus to view every aspect of it, including shadows, color, wrinkles and more. Touching: Feel it with eyes open and closed. Smelling: Put the raisin under your nose and parse the fragrance and how your nose feels. Placing: Put it on your lips, then in your mouth on the tongue in separate motions to recognize how the body knows how to navigate its body to eat. Tasting: Chew while noticing changes in taste, texture and bodily response. Swallowing: Swallow when ready and acknowledge the urge to close on the eating experience. Following: Try to notice how the raisin swims through the body, down the throat and into the stomach. This exercise is not exclusive to raisins. Try it with as many foods as you want to remember again what it feels like to experience food like it’s a cinematic experience. 2. Take the Mindful Eating Questionnaire A survey may be the best way to quantify your extremely qualitative and subjective experiences with food. Many offer states, which you rate on a scale of one to five — one being almost always and five being almost never. High scores reflect mindfulness while low scores indicate the opposite. Some example statements include: I do not love or accept my body. I uncontrollably eat when I experience uncomfortable or intense emotions. I do not know how to recognize when I am full. Interacting with people or the media changes how I eat. I feel the experience of eating feels like I’m on autopilot. Many variations of the questionnaire exist with slightly different questions.  3. Remove Screens from the Dinner Table Do you eat in front of the TV or with your phone in your hand not holding a utensil? Multitasking takes our focus away from the food, distancing yourself from your hunger and fullness cues or sensory experiences. If you take away the most distracting influences at the dinner table, you’ll find food starts to taste more fulfilling and flavorful. 4. Do a Mindful Meal Challenge Many mindful meal challenges are on the internet, ranging from five days to 28. The point of these frameworks is to provide structure. Training your body requires regular exercise, just like the mind requires regimented reps to practice a mental shift. Many mindful meal challenges include these tasks: Connect with mindful eating communities and find a support system Remove distractions that prevent you from eating with presence Do mindfulness meditations before and after meals Practicing savoring every bit Recognizing the differences in types of hunger, such as biological, flavor and emotional 5. Ask Pre-Meal Questions Mindful eating questionnaires allow you to identify your relationship with food, while asking yourself a list of pre-meal questions is like priming yourself for success. It makes your mind and body pause before shoveling in a meal, regardless of how hungry you are. Before eating anything, even if it’s just a snack, ponder: Am I stressed, bored or emotional? Why am I eating? Am I even hungry? Am I grateful for this meal? Will I feel good after eating this meal? 6. Change How You Use Utensils You may not even realize how much the way you hold your spoons and forks alters how you eat. If the utensil stays firm in your hand with no interruptions, food enters faster, giving you no time to think. However, you can try hacking your brain into slowing down without mindfulness or interrogation. All you have to do is place your utensil down between each bite. You can only pick it back up after you swallow. This may make you realize you tend to put more than one bite in your mouth at a time, when taking it slow is better. Another method is to try eating with your nondominant hand. This makes eating a more conscious effort because it isn’t as intuitive. 7. Chew Differently You don’t have to do this for the rest of your life, but until you develop a mindful eating habit, you have to change how you think about food while you’re eating it. During each bite, notice these qualities one at a time about the food: Taste Shape Texture Smell Temperature Try Mindful Eating Exercises Food is too essential to have complex feelings about, before, during or after. Instead of seeing eating as a purely mandatory or sensory experience, consider a mindful approach. Appreciating and respecting your ability to eat a wonderful dish should never be taken for granted. The nutrients help the body grow healthily and support your longevity. The faster you change your perspective about eating, the more mouthwatering food becomes.

Managing your blood pressure is a lifelong learning process. You have to stay in tune with how your body responds to different foods as it changes throughout the years, but some foods will impact your blood sugar more than others. These are 10 foods diabetics should avoid that might not come to mind when you’re making your grocery list. 1. Bananas When you’re on the go, bananas are a quick snack that is easy to carry around. They might also be bad for your health. Their fructose levels grow until they reach peak ripeness, but don’t decrease as they go bad. You may need to find a new healthy snack if the natural sugars in bananas affect your blood sugar. 2. Oatmeal Sugar is a helpful preservative in many foods, so you’ll find it in store-bought oatmeal products. Making it yourself could reduce its overall impact on your blood sugar. The fiber makes oats blood-sugar friendly if you eat them without added ingredients. Get oats or oatmeal products with no-added-sugar labels so you know your breakfast doesn’t negatively impact your health. 3. Rice Milk There are numerous reasons why you might choose not to drink dairy derived from animals, but some plant-based alternatives are among the 10 foods diabetics should avoid. Rice milk has the carbohydrate type and composition that makes blood sugar levels rise faster than cow-based milk. It’s another reason to monitor your blood sugar whenever adding something new to your diet, even if you think it’s blood-sugar friendly. 4. Grapes Snacking on grapes might help you reduce your risk of heart disease, but the impact on your blood sugar might not be worth it. It’s one of the many fruits that contain natural sugars. When you digest those sugars, their intense natural sweetness raises your blood sugar like processed sweeteners. Swapping those grapes for lower-sugar fruits or low-carb veggies will maintain your healthy diet without maintaining the same blood sugar risks. 5. Diet Soda People often switch to diet sodas after getting a diabetes diagnosis. They may have less sugar, but that doesn’t mean they’re good for your body. When combined with food or other forms of glucose, diet soda does increase blood sugar levels more than if you consumed the food or other glucose alone. You could swap your daily sodas with sparkling waters or bubbly beverages sweetened with stevia. Conduct blood sugar readings before and after enjoying a healthier beverage, as you never know how your body may react after adding something new to your diet. A nutritionist can also recommend alternatives to soda if you need extra inspiration. 6. Coffee While your morning mug of coffee has enough caffeine to improve your memory retention, the coffee itself quickly spikes your blood sugar. Even if you drink it without sweeteners, coffee increases insulin resistance when people who are sensitive to sugars drink it daily. If you find yourself experiencing similar results, you could switch to caffeinated teas that help you wake up and manage your health more effectively. Just ensure you’re not adding creamers with sneaky added sugars. Those will still impact your blood sugar, even if your selected tea doesn’t. 7. Peas Vegetables are typically safe for people monitoring their blood sugar. Many are low-starch options, but peas are different. They’re one of the legumes that produce similar insulin results compared to glucose in people with diabetes. The resulting blood sugar spike is minimal but may be enough to cause complications if your blood sugar is already rising from the rest of your meal. Tiny details like these are things to remember when adding new ingredients to your meals. Peas may affect blood sugar less than other carbohydrate-dense vegetables, but the effects are still worth watching for people who are sensitive to glucose. It’s why they’re one of the 10 foods diabetics should avoid unless they’re working with a nutritionist or doctor to expand their potential dietary options. 8. Fruit Juice A cold glass of fresh fruit juice sometimes hits the spot. It can also be the thing that makes your blood sugar skyrocket. Natural and processed fruit juice correlate with type 2 diabetes because they contain organic and added sugars. Even low-sugar juice may have enough sweetness to negatively affect your body, depending on its sensitivity to fructose and glucose. If you don’t want to permanently avoid fruit juice, you could make your own drinks at home with watermelon or pineapples and a juicer. Even though you’re not adding sweeteners, remember that your selected fruits still have natural sugars even though you’re not adding sweeteners. Try diluting the juice with extra water to double your servings while being more gentle with your body. 9. Salad Dressing It’s hard to imagine a great salad without dressing. It’s a key ingredient that makes each leafy bite more palatable and flavorful, but check the nutrition label on your favorite products. Salad dressing brands put extra sugar in their creamy and oil-based dressings to stimulate consumers’ desire to consume more food and preserve the ingredients. Try no-sugar-added dressings or homemade recipes to keep your favorite salad toppings without harming your blood sugar. You might also swap dressings with other gentle foods, like drizzling olive oil over your salads. Natural olive oil improves glucose metabolism, so you’ll help your body process your meals by making it a recurring salad topping. 10. Yogurt People often recommend yogurt as a snack or recipe ingredient for people with diabetes. The unflavored products may look delicious, but it’s always a good idea to check the nutrition label on any yogurt you want to buy. It often contains extra sugar to make the yogurt more shelf-stable and palatable. Look for yogurt with no-sugar-added labels or unflavored products. You’ll get to enjoy the natural probiotic power of the fermented dairy product without worrying about your health. You can also monitor your blood sugar before and after eating yogurt by itself to better understand how each specific product at your grocery store affects your body. Manage Your Blood Sugar More Effectively It’s always a good idea to talk with your doctor about any upcoming dietary changes. They’ll help you figure out how each food impacts your blood sugar so there’s less risk involved. You’ll get to enjoy different meals and new recipes with confidence because you read about these 10 foods diabetics should avoid.

Getting backed up can throw your whole body off. You may start experiencing physical symptoms or generally worry about when you’re going to have a regular movement again. What helps with constipation? You may be able to get your gut back on track before making an appointment with your doctor. Here are six foods that can help make the go a little easier, as well as a look into why your digestive system may be a little unhappy at the moment. Why Does Constipation Happen? According to the National Institute on Aging, there are a host of things that can cause constipation. Firstly, the medications that could be backing you up include: Anticonvulsants Some painkillers Antacids with calcium or aluminum Some high blood pressure medications Some antidepressants Some allergy medications Antispasmodics Diuretics Parkinson’s medications Anticholinergics If you’re taking any of these medications and frequently experience constipation, they may be the culprit. Check the side effects to see if it’s common. Additionally, your lifestyle could cause be distress. If you’re not moving around enough or there’s been a big change in your routine, your body might process food slower. A lack of water and fiber could also be behind the holdup. Of course, there are also many medical conditions that can cause constipation. Pelvic floor disorders, tumors, irritable bowel syndrome, spinal cord injuries, strokes or Parkinson’s can all make bowel movements a bit more difficult to pass. Additionally, those that affect your metabolism or hormones can have the same effect. If you do choose to go to your doctor about your constipation, they can take all these factors of your medical history into account. What Helps With Constipation? Try Out These 6 Foods What helps with constipation? You’re in luck — these six foods come highly recommended. Give them a try if you’ve experienced more than a few days of not going number two or you’re having a hard time passing. 1. Flaxseed Flaxseed is a powerhouse when it comes to packing fiber. It contains soluble and insoluble fiber — plus, it can help treat type 2 diabetes and female hormone imbalances. Its fiber can even act as a prebiotic that benefits your digestive system and the rest of your body. With their additional antioxidants and omega-3s, these little seeds are a no-brainer to add to your meals. The seeds have a nice nutty flavor, so they fit well in a variety of dishes. Many add them to their morning oatmeal, but other uses include baking them into baked goods, adding them to sauces or mixing them into pancake batter. 2. Bananas A banana’s simple sugars and soluble fiber content make it a great food for relieving constipation. Additionally, the soft texture of the food make it easy to pass. However, you need to be careful when you’re picking out a bunch from the grocery store. Some people like to get green bananas so they have time to ripen, but make sure you don’t eat them until they’re yellow. Green bananas are full of resistant starch, which slows down movement in the digestive tract. If you’re already experiencing a backup, an unripe banana is likely only going to increase the issue. 3. Sweet Potatoes Another potassium-filled food can also help get your movements more regular. Sweet potatoes combine savory and sweet for a delicious side that’s surprisingly good for you. While they’re great for your liver and blood pressure, the spuds also benefit your digestive tract. Further research is necessary, but a systematic review of 22 papers showed sweet potatoes may improve constipation. However you’re eating them, be sure to leave the skins on. Another study on the fiber content of sweet potato peels showed they help increase good bacteria and reduce the number of bad bacteria. Researchers additionally note that using the peels is environmentally friendly, so if that’s important to you, know you’re doing a good deed. 4. Oatmeal Breakfast lovers have plenty of opportunities to improve their digestive tracts. Oatmeal is yet another food that benefits your stool because it’s got a ton of fiber. It makes things bulky enough to move but soft enough to pass through. The instant kind is a bit more processed, but it should have similar nutrient contents because the grains are a bit smaller. Just be sure you’re drinking enough water if you’re eating a decent amount of oatmeal. The high fiber content can actually cause constipation because fiber absorbs water, making your movements dry out. 5. Prunes What helps with constipation? Even if you haven’t researched the topic, you’ve probably heard prunes are the way to go. Well, science has proved this old adage is still true. A study with 84 participants had some drink a cup of 100% prune juice and others drink a placebo for eight weeks. At three weeks, the prune juice group had less lumpy and hard stools, and most of them had regular movements at seven weeks. The scientists still need to do more work to find what exactly in prunes makes them so beneficial to human digestion, but feel free to pour yourself a glass when you need a little help. 6. Nuts Various nuts are great for constipation. Unsurprisingly, they’re great sources of fiber, but they also contain a great dose of fats that help stool move through the digestive system. In a study of 1,400 European adults, researchers found those who ate more fats from olive oil, butter and nuts had fewer instances of constipation. Additionally, nuts contain a healthy dose of magnesium. While the mineral has many uses, humans have used it to relieve constipation since the 8th century. It draws water into your intestines for a laxative effect, making the movements softer. Some of the best nuts to eat while constipated are: Walnuts Almonds Pistachios Pecans Hazelnuts Proper Nutrition Helps With Constipation Eating a healthy balance of foods that nourish your gut and pull water into your digestive tract can help relieve the more bothersome symptoms of constipation. Alongside getting enough hydration, try incorporating a few of these foods into your diet for the next few weeks. If things don’t clear up, it’s always important to talk to your physician to see if there’s a more concrete explanation.

Congratulations — you’ve just welcomed a new bundle of joy into this world! If you’re choosing to breastfeed, you might be curious about how what you eat comes into play. Whether you’re a new parent or want to brush up on your knowledge, knowing these five foods to avoid while breastfeeding helps make this transition as smooth as possible. Why Should You Watch What You Eat While Breastfeeding? Much like when you were pregnant, the food you eat contains nutrients you’ll pass on to your baby, this time through breast milk. Plus, you need to show yourself some love, too. Your body has just been through a lot, and breastfeeding isn’t always a walk in the park, either. Some experience breast engorgement, chapped or sore nipples, or insufficient milk production. However, what you nourish yourself with can help make the process worth it. One study found proper nutrition while breastfeeding is essential for your well-being and ensuring your milk has the right amount and quality of nutrients for your little one, especially omega-3s. Taking care of yourself while feeding your baby helps your body recover and gives them what they need to grow up strong. 5 Foods to Avoid While Breastfeeding Because what you eat will influence what your new arrival eats as well, it’s vital to be choosy about your intake. Here are five foods to avoid while breastfeeding. 1. Fish You probably heard you should avoid eating seafood while pregnant — and for good reason. Young children are most at risk of the adverse side effects of consuming too much methylmercury — the kind that’s most present in fish — which include: Shorter attention span Memory and cognition trouble Gross and fine motor skill difficulties Lowered intelligence measures Seafood is an excellent source of omega-3s, which you know your breast milk needs to nourish your baby. The Food and Drug Administration recommends limiting your intake to two to three servings a week of any fish that’s low in mercury. Generally, it’s OK to eat fish as long as they’re not: Marlin Shark Bigeye tuna Orange roughy Swordfish King mackerel Tilefish 2. Common Allergens It’s best to avoid introducing your little one to foods that could cause an allergic reaction until they’re older. The most common triggers you should hold off on eating until you’re done breastfeeding include: Eggs Soy Peanuts and tree nuts Wheat Seeds Milk and milk products Seafood 3. The “Gassy” Foods The research on whether eating foods that make you gassy will do the same to your baby hasn’t yet shown a link, but some parents still notice patterns. If your baby has more gas or diarrhea after you eat the following, consider reducing your intake: Spicy foods Beans Garlic Broccoli Kale Peppers Onions Cabbage 4. Chocolate Yes, it’s true — chocolate lovers will have to limit their intake for a while. While a ton of sugar isn’t great for growing bodies anyway, a bar of this sweet treat unfortunately contains as much caffeine as 10%–20% of a cup of coffee. You’ll have to keep your caffeine consumption under 200–300 milligrams while you’re breastfeeding, so make sure you have something else on hand to satisfy your sweet tooth. 5. Certain Herbs Before you season up dinner, make sure the recipe doesn’t call for peppermint, parsley or sage. They’re anti-galactagogues — they potentially reduce milk production, though science hasn’t proven it. However, many people report success with them when trying to lessen their lactation, so try to decrease how much you eat these herbs if you’re making enough milk or need more. What Breastfeeding Moms Should Eat Now that you know what to enjoy when your little one is older, what can you eat now to improve their nourishment? The best thing you can do is ensure you eat a balanced diet while experimenting with the previous foods to see how they affect your milk production and baby’s reactions. For example, spinach is a dark green leaf that might make you and your child gassy, but it’s also a fantastic source of iron and folate, which help with spinal, brain and overall physical development. Some seafood can have dangerous mercury levels in large portions, but the choline and iodine it provides are also essential for forming the brain and spine. There are other options if your baby reacts poorly to these foods — peas have choline and folic acid and lean meat is good for iron. Do Any Foods Make Breastfeeding Easier? While a high number of surveyed breastfeeding parents said they tried using galactagogues — foods that may increase your milk supply — there isn’t official evidence they actually work. The proof is anecdotal for now, but the following may help you make more milk. Fenugreek In one study, mothers who drank fenugreek water for a week reported an increase in milk production, as well as improved how much the babies gained and wet their diapers in their first few days. Drinking fenugreek might work better than eating it, but give either one a shot if you’re looking to up how much milk you make. Barley If you haven’t tried this ancient grain before, get ready to add it to your diet. One study of mothers who ate barley for two weeks after giving birth found they were able to increase their milk production significantly. Not to mention, you’ll be benefiting your heart while ensuring your little one gets the food they need. Fennel Like the previous recommendations, fennel has studies displaying its ability to increase milk supply and a handful that come up inconclusive. It’s worth a try if you’re looking to make more milk — plus, a quick internet search on how to cook it reveals some delectable-looking recipes. Develop a Nutrition Plan Knowing the Foods to Avoid While Breastfeeding When you’re figuring out what to eat while breastfeeding, the most important thing to know is what foods you should limit. However, some of them contain nutrients that will benefit your recent arrival, so talk to their doctor about creating a nutrition plan. Not only is their expertise in your child’s unique care crucial, but planning out your meals beforehand takes a bit of weight off your shoulders.