How Eating More Plants May Help Ease Anxiety

The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being. What Is Anxiety and What Causes It? Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population.  Anxiety disorders occur in several types. Three common ones include: Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play.  Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places.  Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder.  Why Eating More Plants May Ease Anxiety Symptoms Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources.  As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.   1. Plants Can Regulate Your Microbiome Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs. Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods.  When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety. 2. Healthy Eating Can Fight Inflammation Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.   Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily. 3. Eating Plants Can Improve Nervous System Function Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones.  These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.    Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products. Eat More Plants for a Healthier Mind and Body One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.  

Many people prefer a plant-based diet, and for good reason. Researchers continue to discover the benefits of increasing your fruit and veggie intake. If you’re thinking of making some swaps, use this plant-based diet food list to plan your next shopping trip and experience the difference it can make for your overall health. 1. Frozen Items and Breakfast Staples Frozen foods can save you a ton of time in the kitchen when you need a quick meal. Such fruits and vegetables are usually already washed and prepared and can last for months in the freezer. Add any of these items to your plant-based diet list: Fruits like Wyman’s Triple Berry Vegetables like Cascadian Farm Organic California-Style Blend Entrees like Amy’s Black Bean Vegetable Enchilada Breakfast items like Beyond Breakfast Sausage Bread and dough like Unbun Pizza Crust Fruits and veggies from the freezer section are just as healthy as fresh options because they’re frozen at their peak, meaning they keep all their nutrients locked in. However, be sure to check the nutrition labels on the frozen meals you’re considering, as those help you spot added sugars or sodium. 2. Plant-Based Proteins Even if you aren’t entirely eliminating meat, adding plant-based protein sources to your grocery list can benefit your health. Meat alternatives like tofu and tempeh are often lower in saturated fat than animal proteins. Look for any of these plant-based proteins: Black beans Chickpeas Hummus Lentils Plant-based meat products like Beyond Burger and Impossible Burger Seitan Tempeh Tofu If you’re craving a burger, you can find a variety of plant-based options like Beyond Meat Plant-Based Patties for a tasty alternative. 3 Dairy and Egg Alternatives If you’re dairy-free or going vegan, you can find alternatives that are just as tasty and can be used in many healthy recipes. Where you can, consider buying from local farms or small businesses so that you are funneling money back into your community rather than large corporations with dubious standards. Products to look for include: Almond milk Egg substitutes Plant-based butter Plant-based cheese Plant-based yogurt Oat milk Plant-based eggs and dairy products have amounts of carbohydrates and dietary fiber, but some cheeses and beverages have less protein. Thus, these are suitable vegan replacements, but you probably want to add some protein to your plant-based diet food list in another way to compensate if you eat them regularly. 4. Produce A 2021 review found plant-centric diets can result in better health outcomes than those with meat, dairy and eggs. A meal plan rich in fresh fruits, vegetables, and unprocessed foods is the first step. Examples of produce to shop for include: Apples Asparagus Avocado Bananas Bagged greens and salads Blueberries Cauliflower Leafy greens like kale, spinach and romaine Mushrooms Oranges Zucchini Incorporating non-starchy vegetables like cauliflower, asparagus and mushrooms is also a great way to keep blood sugar in check for anyone with diabetes. 5. Whole Grains Whole grains will provide you with a ton of nutrients, such as iron, B vitamins, magnesium, vitamin E, phosphorous and selenium. They’re also an excellent source of fiber and protein. Fiber is vital in regulating your digestive system and preventing diseases. While shopping, you can find whole grains in the grocery store's pasta and rice aisle, cereal aisle, and bakery section. Look for the following: Barley Farro Kamut Millet Oats Quinoa Rice If you’re unsure of the amount of whole grains a product contains, look for the Whole Grains Stamp and the word “whole” listed before a grain. It might be listed as “whole-whole” or “whole-grain” in the ingredients. 6. Nuts and Seeds Nuts and seeds are essential to any plant-based diet. They’re a source of protein, healthy fats and fiber, so be sure to incorporate any of these: Almonds and almond butter Cashews and cashew butter  Chia seeds  Pecans Pine nuts Pistachios Sunflower seeds Walnuts  While shopping for whole nuts, avoid oil-roasted ones and opt for a dry-roasted nut. Also, skip anything with a lot of salt or sugar. 7. Snacks Be sure to add snacks to your list. They can help you stay full between meals and add more nutrition to your day. Look for options with fruit and vegetables or protein, such as: Bare Fruit Chips Gimme Roasted Seaweed Snacks Alter Eco Organic Dark Chocolate Amrita Plant Protein Bars While shopping, be wary of buying just anything vegan. Just because something’s plant-based doesn’t mean it’s healthy automatically. There are many potato chips, candies and cookies that are technically vegan but don’t offer much in terms of nutrition. Look for snacks with low salt, saturated fat and sugar content. These will be better for you when you need a pick-me-up during your day. You can also opt for classic celery with peanut butter, hummus, pita chips or crackers. Experience the Health Benefits of a Plant-Based Diet Food List Following a plant-based diet becomes much easier when you have a well-prepared grocery list to follow. To reap the health benefits, incorporate a diverse range of foods rich in vitamins and nutrients like plant-based proteins, nuts, whole grains, fruits, and vegetables.

Fall is the season for everything pumpkin, from the crowd-favorite pumpkin spice latte to carved jack-o'-lantern decor and delicious pumpkin recipes. Pumpkins have been called a superfood, but there’s one more reason to love them — their seeds pack a nutritional punch. Learn the amazing nutritional value of pumpkin seeds and why you shouldn’t throw your pumpkins after Halloween.  What Are the Nutritional Value of Pumpkin Seeds? Precisely 100 grams of unsalted pumpkin seeds boast several healthful compounds the body needs for daily functioning. Here are some of them.  Protein: 29.8 Grams Protein is a macronutrient that supports the body in many ways. It helps build muscles, improve brain functions and keeps your skin and hair healthy. Eating foods rich in protein, like pumpkin seeds, provides your body with nine amino acids it can't produce on its own. Experts say 10% to 35% of your daily calories must be protein. Scoop the seeds out from your pumpkin. Baked seeds make for excellent snacks.  Fiber: 6.5 Grams Are pumpkin seeds good for gut health? Yes. Eating 100 grams of pumpkin seeds will give you 6.5 grams of fiber to make your digestive system happy in many ways. Fiber helps regulate bowel movements, prevents constipation, maintains good sugar levels and promotes the balance of beneficial bacteria in your stomach. Health experts suggest consuming 21-38 grams of fiber daily, depending on your age and gender. Nibbling on pumpkin seeds while you lounge and watch your favorite show can help supplement your fiber intake.  Iron: 8.07 Milligrams Iron helps the body produce hemoglobin or red blood cells, which help carry oxygen from the lungs through the other systems. Deficiency can prevent the cells from receiving adequate oxygen-rich blood, prompting symptoms like unhealthy nails. Eat pumpkin seeds if you think you're not getting enough of this mineral from your diet. They help fill in the gaps in iron insufficiency. Magnesium: 550 Milligrams Magnesium facilitates numerous body processes. It supports heart, bone and metabolic health and moderates some neurotransmitters in the nervous system to help you get a good night’s rest. Women 19-51 years old need 310-320 milligrams of this compound, whereas men of the same age need 400-420 milligrams. Eating 100 grams of pumpkin seeds will give you more than 100% of your daily magnesium, so include them in your meals. Use them as garnishings or ingredients in sauces.  Phosphorus: 1,170 Milligrams Phosphorus is the second most abundant mineral in your body, comprising 1% of your weight. It helps make protein, which is essential for cell and tissue repair. Together with B vitamins, it supports nerve signaling and muscle contractions, boosts the function of the kidneys and regulates heartbeat. Dietary experts recommend adults consume 700 milligrams of phosphorus per day. Ensure you get enough of this important mineral. Snack on pumpkins or enjoy them as toppings on cookies or muffins. Potassium: 788 Milligrams Potassium is a compound that increases the nutritional value of pumpkin seeds. It acts as an electrolyte to normalize your body's fluid levels. It also helps control blood pressure, heartbeat and muscle contraction. Potassium also counters the adverse effects of excessive sodium in the body. Salt increases blood pressure, which could worsen if you don’t manage your diet well. Potassium-rich foods like pumpkin seeds can restore blood pressure levels to normal and may also reduce your risk of developing kidney stones.  The FDA recommends men and women increase their potassium intake to 3,400 milligrams and 2,600 milligrams, respectively. When hunger strikes, eat pumpkin seeds instead of junk foods.  Zinc: 7.64 Milligrams Zinc aids your immune system, thyroid and metabolism. Inadequate amount of this mineral in the body can lead to hair thinning, decreased appetite and delayed wound healing. You only need a bit of zinc daily — 8 milligrams for women and 11 milligrams for men. Since 100 grams of pumpkin seeds are stuffed with 7.64 grams of zinc, they have almost 100% of your required daily needs, making them an excellent source. To avoid toxicity and troublesome symptoms, control your zinc intake to what’s advised by experts.  Besides the above benefits, 100 grams of pumpkin seeds also contain traces of the following healthful substances: Copper: 1.28 milligrams Vitamin C: 1.8 milligrams Choline: 63 milligrams Riboflavin: 0.15 milligrams Thiamin: 0.07 milligrams Vitamin B-6: 0.1 milligrams Folate: 57 micrograms Selenium:  9.4 micrograms What Is the Healthiest Way To Eat Pumpkin Seeds? Although heat is known to reduce the nutritional content of many foods, one study found that roasting pumpkin seeds at 160 degrees Celsius can increase their antioxidant, flavonoid and phenolic content. These beneficial compounds protect you from inflammation and serious diseases. The right roasting temperature also boosts the quality of plant protein in the seeds.  Roasting affects the nutritional value of pumpkin seeds but in a good way. It's by far the healthiest method for eating pumpkin seeds. Others consume the seeds raw. Those who don't want the slightly better flavor of fresh seeds purée or grate them and top them on salads or baked goods. Some also eat them boiled.  How Much Pumpkin Seeds Should You Eat a Day? Pumpkin seeds belong to the protein group of nuts and seeds, which are crucial components of a balanced diet. Many of these are also considered superfoods, like chia and flax seeds. Health experts suggest eating a handful, about a quarter of a cup or an ounce of one or combined varieties of nuts and seeds. The amount should be enough to boost your nutrient intake.  What Are the Disadvantages of Eating Pumpkin Seeds? Are there downsides to eating pumpkin seeds? Eating pumpkin seeds daily is safe unless they trigger an allergy or any adverse reaction. However, since they're high in fiber, overeating can cause bloating, constipation or a distended abdomen. So, it's best to restrict the amount you eat to a handful.  Enjoy Pumpkin Seeds This Fall The nutritional value of pumpkin seeds makes them a darling of health-conscious people. Add them to your healthy plate to meet your nutritional needs. A handful of these seeds can strengthen your immune system and help you fight diseases. Instead of raw, eat roasted seeds to get the most out of them. Don’t throw your pumpkin after Halloween. Remove the seeds, rinse them and enjoy them as snacks or crunchy toppings on soups and salads. 

Nootropics, popularly known as smart drugs, are widely used for their benefits to cognitive performance. Learn what they are, their health merits and the risks associated with taking them without prescriptions. What Does a Nootropic Do? Nootropics are chemicals that can improve cognitive performance when taken. Although there's no solid evidence they work, many have used these agents and revered them as smart drugs.  One of the best examples of nootropic supplements is caffeine. Drinking coffee can improve alertness and eliminate drowsiness.  Cornelius E. Giurgea coined the term “nootropic” around 1973 to describe the substances that activate cognitive functions, like a switch turning on memory and learning abilities.  These compounds have been popular among university students who want to ace their exams, improve their memorization skills and optimize their mental prowess. Since most of these cognitive enhancers are available in supplements, students — or anyone — can easily buy them over the counter without a prescription. Despite the limited proof of their efficacy, people have patronized them for their alleged ability to increase intelligence. Natural vs. Synthetic Nootropics These smart drugs come in two forms — natural and synthetic. Generally, natural nootropics are primarily sourced from plants and considered healthier with fewer side effects. The compounds are often extracted from the leaf, flower, root and other plant parts. Since they fall within the category of herbal drugs, they rarely cause toxic reactions, and the possibility of overdose is improbable.  Meanwhile, synthetic nootropics are formulated in a lab. They surpass natural derivatives in terms of effectiveness with their better concentrations. When taken, , you'll see and feel the effects more quickly and intensely compared to herbal counterparts. However, lab-made smart drugs also tend to cause addiction as people eventually rely on the pills to boost their cognition. Not to mention, they’re more likely to cause side effects. Examples of Nootropic Agents Classic nootropic compounds include: Deanol Meclofenoxate Nicergoline Piracetam Pyritinol These terms are a mouthful, but you don't need to remember them. Most of these can be found in foods you might already be consuming. For example, salmon and shellfish have deanol.  Some plants with nootropic effects are ginseng, ginkgo biloba, Centella and ashwagandha.   What Are the Benefits of Nootropics? Evidence of the upsides of nootropics is limited. Recent studies are scant and on a smaller scale. Pooling earlier and recent information, here's what scientists have found about nootropics. Enhanced Anticipation Skills and Reaction Times A recent study examined the effect of a nootropic supplement called Mind Lab Pro on 105 recruited healthy individuals. The group was divided into two — 61 were assigned to the experimental group and 44 to the control group.    Both groups performed tasks to assess their simple and choice reaction times. The first task involved moving the finger from point A to B when presented with a stimulus — in this case, when a light was illuminated. The second task examined how fast they would react if given choices. In this task, participants were asked to respond to one of eight lights by moving their finger from point A to the illuminated light and pressing a sensor below it.  Finally, participants were instructed to watch the light as it traveled and hit the target. To measure their anticipation skills, they were required to press a button when the light touched the target. At the end of the study, the experimental group improved their reaction times and anticipation skills. Taking nootropics significantly enhanced participants' ability to perform tasks that involved information processing.  Increased Alertness, Attention and Mood In an earlier study, scientists evaluated the effects of a vitamin-mineral drug containing deanol on 80 people experiencing mild emotional disturbances. The participants were asked to watch a film that evoked various types of emotion while taking supplements for up to 12 weeks. Based on electroencephalogram (EEG) analysis, researchers found those who took the vitamin-mineral drug with deanol were more alert, attentive and emotionally stable.  Some people may benefit from taking nootropics. Still, they should be taken with caution.  How Do Nootropics Work? How do these substances boost brain functions? Scientists lack a clear-cut explanation as to how these smart drugs work, but they believe they can improve blood flow and glucose or energy supply to the brain. Some substances promote brain health, protecting the nervous system from neurotoxins. Meanwhile, others have antioxidant properties that neutralize free radicals. Most nootropics don’t take effect immediately. They’re taken for an extended period to produce results.  Do Nootropics Actually Work? Since most nootropics can be obtained as food supplements at a local drug store, they may or may not work, just like how some vitamins are effective for others but not for you. Moreover, they’re not generally recommended unless you have a deficiency.  While you can buy a bottle of nootropic supplements without any prescription, consult your doctor about it to confirm if you really need them. If you do, ask for potential side effects or adverse reactions if taken with other medications or vitamins. Supplements are generally safe to take individually, but they might trigger unpleasant reactions if combined with other drugs.  Μore importantly, the safety of these compounds is questionable. They're used prevalently because the U.S. has a relaxed policy on the circulation of nootropics in the market. The same thing can't be said with other countries.  For instance, The Therapeutic Goods Administration (TGA), a part of Australia's Department of Health, imposed a hefty fine on a man who imported armodafinil — a nootropic that promotes wakefulness and alertness, which can only be obtained on prescription in Australia. The TGA advises against taking nootropic medicine unless a doctor deems it necessary, appropriate and safe for the treatment of a medical condition.  Do Nootropics Help ADHD? Prescription nootropics mainly consist of stimulants that also include ADHD drugs to manage the symptoms. Examples are: Modafinil to treat daytime sleepiness Amphetamines to improve alertness  Methylphenidate to treat narcolepsy, a sleep disorder Some people with ADHD also use or ingest natural nootropics, such as caffeine, ginkgo biloba and nicotine, to address their attention and focus problems.  What Are the Risks and Side Effects? These cognitive enhancers are often very well tolerated. Side effects aren’t common and are rarely serious. Still, even if taking them doesn’t pose any immediate risk, solicit your doctor’s advice for the safest way to approach your brain health needs.  Alternatively, you can go the natural route. Exercise, getting adequate sleep, improving your diet or trying new things — like learning a language — are all lifestyle solutions to beat brain fog, achieve mental clarity and hone your focus. Take Nootropics With Your Doctor’s Advice Each person responds differently to supplements. Yes, nootropics are generally safe but don't discount the slim chance of a side effect happening when using them for boosting mental performance. If you need something to wake you up, drinking coffee may be a better solution unless you have a condition preventing you from consuming caffeine. Always ask your doctor before taking any medication. 

Whether it’s a retirement send-off or holiday gathering, office parties are a great time to mingle with coworkers and get to know others. For others, it’s also a time to impress attendees with your cooking skills. There are tons of vegan food options to bring to an office party.  Serving Vegan Food at Parties Bringing vegan food to a party is perfectly acceptable and even encouraged. Fifteen percent of the American population follows a vegan diet. Plus, health enthusiasts at your workplace may seek non-meat options at the table when the event rolls around. You can please a large crowd when you go the extra mile of cooking these vegan options. Just remember to do your research. Veganism is connected to ethical beliefs, which makes catering mistakes considerably upsetting. Review recipes and find alternatives for animal-derived ingredients. You could also phone a friend who follows the diet and send them a sample before creating a big batch. 10 Vegan Foods to Bring to an Office Party When deciding on the dish to bring, you want to offer the cream of the crop, especially if it’s a co-worker’s first time having plant-based meals. Here are the best vegan foods to bring to an office party. 1. Vegan Charcuterie A vegan cheeseboard is as easy as it gets, and it’s perfect for tight-knit office teams. Prepare a cutting board and try to find as many vegan cheeses as possible. Scatter a couple of pretzels, cucumbers and nuts with dips of your choice. You can also add sweets like grapes and berries to cleanse the palette. 2. Stuffed Avocados Rather than going with the traditional guacamole, consider serving stuffed avocados. You just have to slice it in half and remove the pit. Throw it in a brown bag with a banana for about one to three days to make it ripe quickly. As for the stuffing, you can use quinoa as the base. Mix in chopped cucumber, jalapeno, onion, bell peppers and tomato with vegan mayo. 3. Grilled Tofu Skewers Skewers are always a hit at office parties because they are easy to take and eat. Create your own variation with marinated tofu and crisp veggies like bell peppers. You can drizzle a variety of sauces on top, but nothing beats a classic vegan garlic mayo. Bring a homemade sweet chili sauce for those who want a spicier taste. 4. Lentil Roast with Balsamic Gravy Lentils are perfect for a roast because of their thick texture that turns a little creamy. They also offer high fiber and low cholesterol, which is ideal for all health-conscious people. Prep and blend with portobello mushrooms, carrots, onion and garlic. Drizzle balsamic onion gravy on top for extra savory goodness. 5. Vegan Pizza Bites Vegan pizza bites are a delicious introduction to veganism, especially when you use homemade tomato sauce and good vegan cheese. For the toppings, plant-based sausages could surprise your officemates, as they mimic meat well. Another healthy option would be to use spinach and vegan cream cheese on top. 6. Onion Rings Many people will likely already be familiar with onion rings, making them a safe yet delicious appetizer to bring to an office gathering. After dipping the onions in the batter, use the air fryer to minimize oiliness. Remember to keep them in before leaving for work to keep them crisp. Ketchup works as a dip, but vegan sour cream with garlic is a lovely light option, too. 7. Sweet Potato Fries Sweet potato fries are another oil-free hit you could bring. Slice them evenly to cook them at the same time. Add cumin, paprika and salt to balance out the sweetness. Bake in the oven, and try not to sneak a piece afterward. For the sauce, you could create a chipotle aioli. You only need vegan mayo and chipotle sauce with a little lime juice. 8. Buffalo Cauliflower Bites If your coworkers are big buffalo sauce fans, blow their minds with the buffalo cauliflower bites. Break apart your floret and coat it in a runny batter. Make sure to oil the cookie sheet, as the cauliflower tends to stick before baking. While that goes on, add buffalo sauce, honey and a little butter to a pan. Brush the mixture on your veggies and take it to the workplace. 9. Chocolate-Covered Yogurt Bites There are many directions to take with your vegan desserts. Some people bring Oreos or fruits and call it a day. However, if you want to go the extra mile, make chocolate-covered yogurt bites. All you need is a mold to create the shell of your dish. For the filling, mix together vegan yogurt and berries. Freeze overnight. 10. Tahini Cookies Another vegan food you can have your coworkers try out is tahini cookies. Tahini, maple syrup, almond flour, tapioca flour and baking soda go into a single bowl. Scoop a spoonful out and roll it into a ball. Put them onto a cookie sheet and top them off with a few sesame seeds and salt. Prepare Vegan Party Food The vegan food you bring to the party can make the whole gathering much healthier and more inclusive. Don’t be afraid to stand out with your plant-based dishes. You just have to focus on diversifying the table and serving a delicious experience.

Adding protein to your diet should be a to-do on your checklist if you're serious about achieving your fitness goals. It improves health and athletic performance and boosts muscle recovery after a vigorous workout. Whey protein is the go-to for health buffs. However, if you're lactose intolerant or want to incorporate various macronutrient sources into your diet, discover these nine alternatives to whey protein. Why Incorporate Proteins Into Your Routine The body has thousands of different types of protein to support organs, muscles, bones, tissues, skin, hair and overall function. Due to its broad uses, the USDA advises that 10%-35% of your daily calories come from this macronutrient.  The body can create proteins from amino acids or the ingredient molecules used to make them. Why do you still need to include them in your diet? Unfortunately, you can't make nine essential amino acids out of the 20 kinds to build proteins. You can only obtain them by eating foods rich in these compounds.  Proteins support your metabolism, grow and repair damaged tissue, and help your body cope with the stress of an exhausting fitness activity. You can include nine alternatives to whey protein as part of your balanced diet. Plant-Based Proteins According to the USDA, women should aim for 46 grams of protein daily and men should consume 56. It may be hard to meet these daily requirements if you follow a plant-based diet, which calls for supplementation. Here are the best options for vegan or vegetarian gym fanatics. 1. Soy Protein Soy products are a top choice for plant-based protein supplements. Tofu, tempeh, natto and miso are the first things that come to mind. Soy foods are as healthy as whey and have a robust nutritional profile. They contain vitamins and minerals, like magnesium, zinc, iron and calcium, and pack massive amounts of protein per serving. Try it and feel the difference in your strength and performance.  $15.52 from Amazon 2. Pea Protein  Pea protein powder is another plant-based substitute for whey. You'll likely find three options when searching for this alternative: Pea protein isolate is ideal if you're trying to lose weight. Pea protein concentrate is perfect if you want to bulk up and include more carbs in your diet. Textured pea protein is preferred for those trying to eliminate meat in their meals. A 100-calorie scoop of pea powder weighing about 27 grams contains 21 grams of protein, making it the best partner in your fitness journey. $22.99 from Amazon 3. Rice Protein People know rice as a carb source instead of protein. However, it's as healthful as whey in giving your body nutrients, minus the skin rash if you're allergic to dairy. A cup of cooked brown rice packs 5.5 grams of protein, which is 10% of the daily value requirement of a person weighing 140 pounds. While it doesn't contain all nine essential amino acids the body needs, it's one of the best options if you're looking for a plant-based substitute. $20.89 from Amazon Dairy-Based Proteins Dairy is synonymous with protein, making whey the go-to of many fitness enthusiasts. If you don’t have food restrictions but want alternatives to whey protein, here are your top choices. 4. Greek Yogurt Greek yogurt is an excellent post-workout breakfast or snack. It's chock full of nutrients like selenium, calcium and B12, so including it in your after-training nutrition can benefit your body greatly.  A 7-ounce serving of low-fat variety is loaded with 20 grams of protein and 18% of your daily value needs for calcium to build strong bones and support your fitness goals. It also contains potassium, zinc, and vitamins A and B. A yogurt bowl after a challenging workout will surely invigorate your body. $14.99 from Amazon 5. Cottage Cheese Cottage cheese is your best bet if you want a protein that melts in your mouth. Chefs love its creamy, mild and hearty texture, which makes it a versatile ingredient in many dishes. To meet your daily protein requirement, add cottage cheese to pudding, spread it on toast or top it on salads. A half cup of low-fat cottage cheese has 12 grams of protein, 5 grams of carbohydrates and only 90 calories. Like other dairy products, it can help boost bone health, develop muscles and support the gut. $6.99 from Amazon 6. Milk Protein Isolate This macronutrient combines 80% casein and 20% whey proteins and is sourced from skim milk powder. It's a good option if you don't want to completely skip whey but add another protein variety for a neutral flavor. It's at least 90% protein and packs 25 grams in every 30-gram scoop. Moreover, it's a good source of branched-chain amino acids, helping the muscles recover and grow. Try it in a wholesome protein shake with fruits as a post-workout reward for your hard work. $37.99 from Amazon Animal-Based Proteins Proteins sourced from animal products like meat, milk and cheese tend to have a higher macronutrient count. To modify your usual diet, consider these alternatives to whey protein. 7. Casein Protein Casein protein is the most popular alternative for whey since it's also sourced from milk. Both contain all the nine essential amino acids the body needs, but the difference lies in how they're digested. Whey is broken down and absorbed in only 20 minutes, allowing you to reap the benefits of your training faster. Meanwhile, the body processes casein more slowly — proteins are synthesized about three to four hours after ingestion.  Casein is the best option if you're trying to lose weight. It makes you feel full longer, helping curb late-night hunger or cravings. Many love its creamy texture. Try the chocolate or vanilla flavor and see if it suits your taste.  $80.69 from Amazon 8. Egg White Protein Whole eggs are a healthy protein source, but stick to egg whites for a low-calorie diet to achieve your goal of being lean. Yolks contain 180 milligrams of cholesterol, which you may want to avoid to lower your lipid profile. Whole eggs have 4.5 grams of fat, 70 calories and 6 grams of protein.  On the other hand, egg whites have zero fat and cholesterol, pack only 20 calories and contain 4 grams of protein. Removing the yolks makes eggs healthier and more nutritionally abundant. Try it if you want to switch up your protein source.  $26.45 from Amazon 9. Collagen Protein Collagen is a form of protein found in bones, muscles, skin and tendons. The body can produce it, but aging slows the production, prompting many to turn to supplements to increase their internal nutrient levels.  Conventionally, people get collagen from fish, dairy, eggs and meat. Protein powder offers a more convenient way to access this macronutrient. When buying, choose a product with branched-chain amino acids to boost exercise performance and muscle growth. Enjoy it in your smoothie, coffee, shake and other homemade recipes.  $26.45 from Amazon Try These Alternatives to Whey Protein Your muscles work hard and are torn during exercise. Incorporating these healthy protein substitutes into your diet helps with faster recovery so you're ready for your next training session. Combine any of these plant- or animal-based options with regular activity to promote muscle growth and achieve your fitness goals.  Did you find this article helpful? Share it on X.

Nightshade vegetables include many common foods frequently regarded as healthy. However, you might have read stories of celebrities giving them up. Are these foods good or bad for your health? Please don’t fear you have to bid adieu to baked potatoes and bolognese sauce just yet. While some people have unique sensitivities, most folks benefit from adding or keeping foods made from nightshade plants in their diet. Here’s what you need to know about nightshade vegetables and your health.  What Are Nightshade Vegetables?  You’ll recognize most, if not all, of the items on this list of common nightshade vegetables:  Tomatoes Potatoes Peppers: Including bell peppers and chili peppers like serranos, jalapenos and Thai chilis — not black pepper, which comes from peppercorns.  Tomatillos Eggplant  Goji berries Gooseberries Huckleberries Additionally, nightshade plants include the following spices and herbs:  Paprika Chili powder Curry powder Chinese 5-spice powder Ashwagandha Tobacco  What Makes Nightshade Vegetables Unique? Did the last item on the above list of nightshade vegetables, spices and herbs give you pause? Many of the plants in this family also have medicinal and mood-altering properties.  Plants in the nightshade family are rich in various alkaloids. These are among the strongest components of herbal medicine and play a crucial role in traditional treatments for multiple diseases, from cancer to malaria. However, some of these alkaloids can also be toxic.  What Is Solanine?  Solanine is the predominant alkaloid in nightshade plants, lending its name to the family’s Latin name, Solanaceae. This substance can cross the blood-brain barrier and is toxic in sufficient amounts. While it exists at safe levels in most nightshade vegetables, it’s why you should avoid eating green potatoes. Toss any green potatoes in the recycling bin and remove the skin if you have ongoing concerns — it has the highest concentration.  Are Nightshade Vegetables Healthy?  The nightshade vegetables listed above are considered healthy for most people. Many of them contain valuable vitamins, minerals, phytonutrients and other substances your body needs to function at its best. For example, consider the following: Eggplant is rich in anthocyanins, antioxidants known to support heart and brain health.  Bell peppers have more vitamin C than citrus fruit.  Tomatoes have lycopene, a phytonutrient known to help your eyes and prostate health. Goji berries have a reputation as a superfood thanks to their high antioxidant content.  Even herbs and spices from nightshade vegetables can be healthy. For example, adding paprika, ground pepper or cumin to food can spice it up without adding too much salt. Ashwagandha is an adaptogenic herb that many people swear by for reducing stress and anxiety, taking it as a tea or an over-the-counter supplement.  Nightshade vegetables can become an integral part of a healthy, plant-based diet. Such diets reduce the risk of various diseases while also treading more lightly on the planet. A shift to a plant-based diet can reduce greenhouse gas emissions by 49% and land use by 76%.  Are There Any Nightshade Vegetables You Should Avoid?  There’s no reason to avoid any of the nightshade vegetables on the above list. Most people tolerate tomatoes, potatoes, peppers and eggplants with no problem. However, there are reports of such foods increasing inflammation in some people, which may lead you to consider an elimination diet if you think they affect you similarly.  While the spices are safe, you should avoid products containing tobacco. Tobacco contains nicotine, a substance that can raise your blood pressure, increasing your heart disease risk. Although Ashwagandha is safe for most people, you should avoid it if you discover you have an allergy or intolerance to nightshade plants.  Can Nightshade Vegetables Be Inflammatory?  Nightshade vegetables are healthy, but some people with inflammatory conditions have reported that consuming them worsens their symptoms. Although the science remains inconclusive, people with the following autoimmune conditions may wish to try eliminating plants in the nightshade family for at least four weeks before re-introducing them slowly and monitoring their results:  Rheumatoid arthritis Psoriatic arthritis Ulcerative colitis Crohn’s disease Despite online rumors, no research to date has confirmed a link between arthritis and nightshade vegetables. People with some forms, such as osteoarthritis, likely benefit from the nutrition in these plants. According to Emily Sullivan, registered dietitian for MyFitnessPal, the alkaloid concentrations in these foods aren’t high enough to cause significant damage to your body.   However, recent research raises questions as to whether the glycoalkaloid components of nightshade vegetables can disrupt the intestinal epithelial barrier and activate mast cells in the gut, leading to increased symptoms. Although the research concerned inflammatory bowel disease, the rheumatoid and psoriatic versions of arthritis are similar autoimmune diseases. This may explain why nightshade vegetables make some with either condition feel worse. Additionally, it’s possible to develop an allergy or sensitivity to nightshade plants, albeit rare. You can discuss allergy testing with your doctor if you think this applies to you — or simply avoid plants in this family. While these foods offer health benefits, you can get the same perks from other plants. Consider substituting the following if you have concerns: Swap white or red potatoes for sweet potatoes, which belong to the morning glory plant family. Swap tomato sauce for pesto, which uses basil and sometimes leafy greens like kale and arugula.  Swap goji berries and huckleberries for black currants. Black currants are also high in anthocyanins. So are purple carrots.  Chow down on citrus fruits to get your vitamin C without peppers.  What Else Should You Know About Plants in the Nightshade Family?  The Nightshade family of plants has a bit of a dark history. This plant family also contains datura or jimsonweed and mandrake, species associated with witchcraft. Somehow, the taint spread to many members of this botanical category. To think you could have once been considered a witch for eating a tomato.  However, nightshade plants play a valuable role in making many medicines today. The capsaicin that makes peppers hot is a popular remedy in over-the-counter arthritis remedies, and most people don’t report trouble with topical applications. The alkaloids scopolamine, atropine and hyoscyamine also go into the formulations of various pharmaceuticals.  Nightshade Vegetables  For most people, nightshade vegetables are among the healthiest foods you can eat. These plant-based foods contain many nutritional qualities that make them great additions to your diet.  However, some people have reported trouble with nightshade vegetables. If you suspect you are one, try an elimination diet. Otherwise, feel free to include plenty of eggplant, tomatoes, tomatillos and peppers in your diet and reap the multiple benefits. 

Bananas are a popular nutritious fruit with several varieties and versatile uses. You can turn it into a smoothie or a shake and make it into a cake — you’ll never run out of ideas to create something delicious out of these popular tropical fruits. If you’re trying to lose weight, you might wonder whether you should include or skip them in your diet. Learn more about their nutritional profile, the number of calories in a banana and the benefits to health, including weight loss.  How Many Varieties of Bananas Are There? Bananas grow around the world, having over 1,000 varieties and are further subdivided into 50 groups. These fruits also vary in size, shape, color and uses. Some can be eaten raw, while others — like plantain — are usually cooked and enjoyed in savory dishes. Bananas pack potassium and dietary fiber, but some varieties may include minerals and vitamins that differ from others. Therefore, there may be benefits from choosing the best kind of banana to include in your diet. These healthful gems are also cheap and widely available compared to other fruits, which makes them a cost-effective alternative for a wholesome snack or dessert.  What Are the Nutrients in Bananas? These yellow, green, red or purple fruits are loaded with combined nutritional goodness you may not find in other plant sources. Potassium is almost synonymous with bananas, making them a go-to for increasing this nutrient level in the body. They're also fiber-rich, which helps the body in many ways. But the most commonly asked nutritional question is, "How many calories does one banana have?"  If you’ve been trying to lose some pounds, you might have excluded them from your options because they get a bad reputation among people with weight loss goals. But don’t let the calories in a banana stop you from eating as this fruit makes up several times for its nutrient-dense quality.  A small banana about 6 inches to 8 inches long, weighing around 101 grams, contains the following: Calories: 89 Water: 75% Carbohydrates: 23 grams Protein: 1.1 grams Sugar: 12.3 grams Fiber: 2.6 grams Fat: 0.3 grams Potassium: 362 milligrams The carbs, calories and other nutritional content vary mainly on the size. Larger or longer fruits have higher calories and more protein and sugar.  Are Bananas OK for Weight Loss? Unlike other fruits, the calories in a banana are high — the exact reasons why people dub them not ideal for weight loss. However, no concrete studies connect banana consumption with weight gain. Rather, many reliable published documents confirm they're safe to incorporate into your healthy diet. Eating moderately won't make you fat or gain weight. Experts recommend eating three to five servings of fruit daily, and bananas are accessible enough to deserve a space in your daily wholesome plate.  They're also filling and rich in fiber, helping satisfy hunger and prevent overindulgence. Eating can help improve digestive system issues and potentially aid in weight loss, thanks to their power to curb appetite. Unless you have a health condition preventing you from eating these fruits, adding them to your diet is safe.  More importantly, they also have a low glycemic index (GI), with ripe bananas having a GI of 51 while under-ripe bananas have a GI of 42. A GI score describes how quickly foods affect your blood sugar levels after consumption. A rating of 55 or less is considered low, meaning eating them won't raise your blood sugar significantly. They're a safe and healthy go-to snack for people with sugar sensitivities.  Typically, you can eat up to two bananas daily, but adjust the quantity if you’re trying to lose weight. You may also alternate them with other low-calorie options to balance your intake.  What Are the Benefits of Bananas? These fruits are nutrient-dense, containing essential compounds for proper body functioning.  1. Calories They're the source of energy for doing tasks and to function correctly. Grab a banana when you feel out of energy to lift the trash or prepare your meals. 2. Water Bananas have a high water content, making them an excellent food for rehydration. Pack some during summer.  3. Carbohydrates Interestingly, the carbs in bananas are classified as resistant starch that works similarly to dietary fiber. They do not break down in the small intestine, releasing low glucose into the bloodstream. Instead, they ferment in the large intestine, creating more good bacteria and improving gut health.  4. Protein This building block of bones has several functions in the body, helping you repair damaged tissue, aiding in healthy digestion and boosting your metabolism. It’s crucial you get protein from foods to support your overall health. -  5. Fiber Although a form of carbohydrate, fiber can’t be broken down and converted into sugar during digestion. Instead, it passes through the body relatively intact. These qualities make it an essential nutrient to help moderate the use of the body’s sugar and keep it at a healthy limit.  6. Potassium A potassium-rich diet is linked to several positive health outcomes, including better heart health, cognition, bone density and muscle health. The FDA recommends getting an average of 4,700 milligrams of potassium daily. A medium banana contains about 422 milligrams of this nutrient, about 5% of the daily requirement. Eat bananas and also diversify your fruit plate if you need more potassium in your body. These fruits are good for weight loss and pack essential nutrients for better overall health. While they're entirely safe to eat, people with health conditions must check with their health care provider before including them in their diet. For instance, those with kidney problems may be prohibited from eating bananas daily.  A Balanced Diet Is Key Eating these fruits should be done in moderation to avoid adverse health consequences. Limit your intake to two pieces since the calories in a banana are high. Switch up your fruit plate to get various options in your meals — your buds might get bored of eating bananas alone.  Bananas are highly nutritious, but they can be harmful to the wrong person. Be sure to check with your doctor or get nutritional advice on whether including them in your diet is OK. After all, what you eat should nurture your body — not trigger a health condition. 

Vegetables are an essential part of a healthy diet, thanks to the essential vitamins and minerals they contain. Did you know that there are many high-protein vegetables. Protein is necessary to keep you going, and it also has the benefit of keeping you fuller longer on days when you don’t have an opportunity to have a snack.  Here are five high-protein vegetables to add to your meals.  1. Edamame You can find edamame at many restaurants, but this veggie is an excellent choice to enjoy at home. Edamame has a whopping over 18 grams of protein per cup, making it a great side dish or healthy snack.  These immature soybeans come with a nice, mild taste that you can make your own. Prepare them from scratch or get a freezer bag that prepares quickly in the microwave— add any of your desired spices or other items and you’ll have a great, healthy choice.  Edamame has many essential nutrients like calcium, magnesium, vitamin K and folate.  2. Lentils Lentils are an excellent inexpensive lentils with up to 24 grams of protein per cup.  Resembling small beans, lentils can cook up in minutes and are an excellent addition to soups, sauces and bowls.  You can season lentils in many ways to add a nutritious addition to almost any meal. The legumes are high in iron, fiber and potassium, making them a great source of nutrients.  3. Chickpeas Also known as garbanzo beans, chickpeas are well-known as the main ingredient in hummus. However, there are many ways to prepare in soups, salads, curries, sandwiches or a healthy snack.  With an amazing 39 grams of protein per cup, these versatile legumes are a fantastic plant-based alternative to meat.  Chickpeas are also excellent sources of magnesium, fiber, calcium and choline. They also have a low-glycemic index, making them a good choice for anyone who needs to regulate their blood sugar.  4. Lima beans Lima beans are little legumes that contain several nutrients, making them a great option for a protein-packed side or snack.  These beans contain 12 grams of protein per cup and are great in stews, pasta and casseroles. They also make a great side to add a little extra protein to your meal.  Vegetables are also an excellent source of potassium, fiber, and iron and don’t have any cholesterol.  5. Green Peas  Green peas are a yummy source of many nutrients. Even if you don’t like them plain, you can dress them up with different spices or in recipes.  These peas have eight grams of protein per cup and are also a great source of vitamin C, vitamin B6, iron and magnesium. You can add them to pasta, soups, stews, couscous, pesto, salads and pot pies.  You can get fresh green peas at a farmers market or purchase frozen or canned peas at the store.  Choosing Protein-Rich Vegetables Vegetables are a great source of many vitamins and minerals, but they can also be a great source of protein.  When you add plant-based protein into your diet, you can fuel yourself while cutting out cravings for an excess amount of unhealthy snacks.  By choosing high-protein vegetables, you can fuel yourself for whatever lies ahead.