Here’s a breakdown of the key components of sunflower oil and how they contribute to skin care:

Key Skin Benefits of Sunflower Oil

1. Non-Comedogenic
   Sunflower oil is non-comedogenic, meaning it won’t block your pores. Its lightweight, highly absorbent nature makes it suitable for all skin types, including dry, normal, oily, and acne-prone skin. It’s also non-irritating for most people, allowing it to be used safely in skincare routines.

2. Rich in Antioxidants
   Sunflower oil is rich in vitamin E, a powerful antioxidant that helps protect the skin from the harmful effects of free radicals. This can help prevent premature aging, wrinkles, and other skin damage caused by environmental factors such as sun exposure. Using skincare products with sunflower oil is an easy way to incorporate vitamin E into your routine. You can also gain vitamin E benefits by consuming sunflower oil in food, although other oils like olive oil might offer additional nutritional benefits.

3. Supports the Skin’s Natural Barrier
   Linoleic acid, a fatty acid found in sunflower oil, plays a key role in maintaining the skin’s natural barrier. It helps your skin retain moisture while reducing inflammation, making it beneficial for conditions like eczema and dry skin. A small study comparing sunflower oil to olive oil found that sunflower oil was more effective at improving skin hydration and protecting the skin’s outer layer.

   Furthermore, linoleic acid in sunflower oil helps defend the skin against harmful bacteria and germs. In a 2008 study on premature infants in Bangladesh, sunflower oil was shown to significantly reduce the risk of infections like sepsis, which is commonly contracted in hospital settings.

4. Promotes Wound Healing
   Studies suggest that sunflower oil can accelerate wound healing due to its oleic acid content. Oleic acid is beneficial for skin regeneration, and its presence in sunflower oil may help wounds heal more quickly. While more research is needed to confirm the full extent of sunflower oil’s healing properties, its ability to improve skin recovery has shown promise in animal studies.

5. Possible Chemopreventive Effects
   Sunflower oil contains sesamol, a compound that, in some studies, has been shown to have potential chemopreventive properties, particularly in relation to skin cancer. A 2004 animal study found that sesame oil and sesamol had cancer-fighting effects in mice. However, more research is needed to fully understand these benefits for humans.

How to Use Sunflower Oil on Your Skin

There are several ways to incorporate sunflower oil into your skincare routine:

• Direct Application: You can apply organic, cold-pressed sunflower oil directly onto your skin. Simply pour a small amount into your hands and massage gently into your face and body until fully absorbed. Avoid applying it too close to your eyes, as it could cause temporary blurred vision.

• Mix with Essential Oils: Since sunflower oil is a carrier oil, you can mix it with your favorite essential oils to enhance your skincare experience. This allows you to benefit from the added therapeutic properties or fragrance of essential oils.

• As a Massage Oil: Sunflower oil works wonderfully as a massage oil, offering hydration and soothing benefits during relaxation.

For the best results, opt for organic, cold-pressed sunflower oil. This extraction method ensures that the oil retains its full range of nutrients, while other processing methods may introduce additives that reduce its benefits.

Possible Drawbacks of Sunflower Oil

Sunflower oil is typically safe for most skin types, but there are a few things to consider before using it:

• Allergies: If you have allergies to sunflower seeds, you may want to avoid using sunflower oil. Those with seed or nut allergies should also proceed with caution. If you’re unsure, it’s a good idea to consult your doctor or undergo a scratch test by an allergist to rule out any potential reactions.

• Ragweed Sensitivity: People who are allergic to ragweed may experience sensitivity or an allergic reaction to sunflower oil. If you have a ragweed allergy, it’s wise to perform a patch test first to see how your skin responds.

Where Sunflower Oil Comes From

Sunflower oil is extracted from the seeds of the sunflower plant (Helianthus annuus), which is native to North and South America. Sunflowers have been cultivated for centuries both as a food source and for ornamental purposes.

The oil is primarily extracted through cold-press methods, though it’s also produced in large quantities using seed pressing and refining processes. Sunflower oil is the fourth-largest oil crop worldwide, and it is used not only for cooking but also in many skincare products, paints, and industrial applications.

Final Thoughts

Sunflower oil is an excellent, non-comedogenic carrier oil for skin care. Its high content of essential fatty acids and antioxidants, like vitamin E, makes it a great moisturizer and protector for the skin. For the most effective results, choose organic, cold-pressed sunflower oil, and be mindful of any allergies you may have.

This guide explores how to make healthy eating choices on the go by focusing on essential food groups and real-life strategies that are easy to implement, no matter where life takes you.

Understanding the Foundations of a Balanced Diet

Eating well means incorporating a variety of nutrient-dense foods from all major food groups. Each group offers specific health benefits, and combining them ensures you’re getting a broad range of vitamins, minerals, and other nutrients your body needs to function at its best.

Here’s a breakdown of the five main food groups and examples from each:

• Dairy: Milk, yogurt, cheese, lactose-free options, and fortified plant-based milks like soy milk.

• Protein: Eggs, poultry, seafood, beans, lentils, tofu, nuts, seeds, and soy-based products.

• Grains: Whole grains like brown rice, oats, quinoa, barley, and foods made from whole wheat.

• Fruits: Fresh, frozen, canned (in 100% juice), dried fruits, and pure fruit juices.

• Vegetables: Both starchy (like potatoes) and nonstarchy (like spinach, broccoli, and peppers), fresh, frozen, or canned without added salt.

Following USDA’s MyPlate guidance—based on the 2020–2025 Dietary Guidelines for Americans—can help structure your meals:

• Fill half your plate with a mix of vegetables and fruits (focus on nonstarchy vegetables and whole fruits).

• Use a quarter of your plate for lean protein.

• Reserve the last quarter for whole grains.

• Choose fat-free or low-fat dairy as a side or beverage.

To ensure nutrient diversity, pair at least two food groups in every meal or snack—for instance, combining fruit with yogurt, or hummus with whole-grain crackers.

Building a Nourishing Plate on the Go

Even when you’re not sitting down to a home-cooked meal, you can use a simplified version of MyPlate to build a healthy plate:

• Half Plate: Load up on nonstarchy vegetables like leafy greens, cucumbers, bell peppers, or cauliflower.

• Quarter Plate: Include a lean protein, such as grilled chicken, beans, eggs, or fish.

• Quarter Plate: Choose a whole grain—quinoa, whole wheat pasta, or brown rice.

This visual guide can be applied whether you’re eating at a restaurant, packing a lunchbox, or assembling a plate at a buffet.

Satisfying, Nutritious Snacks for Busy Days

Snacks are more than just mini-meals—they’re an opportunity to stay energized between meals and prevent overeating later.

When choosing snacks, aim to pair a carbohydrate (like a whole grain) with a source of protein, fiber, or healthy fat. This combination slows digestion and keeps you feeling full longer. Examples include:

• Apple slices with almond butter

• Low-fat cheese with whole-grain crackers

• Yogurt with berries

• Trail mix with nuts and dried fruit

This mindful pairing approach also helps stabilize blood sugar and supports sustained energy.

Why Skipping Meals Can Be Counterproductive

It’s tempting to skip meals when your day gets hectic. However, this habit often backfires—leading to intense hunger, fatigue, poor focus, and overeating later on.

Skipping meals may also increase the likelihood of grabbing convenience foods high in sugar, salt, and unhealthy fats. Planning ahead and having accessible, pre-packed meals or snacks on hand can prevent this cycle and keep your nutrition on track.

Practical Tips for Healthy Eating in Common On-the-Go Scenarios

Here’s how to make healthy food choices during five common situations that often throw off even the best eaters:

1. When You’re Rushing Out the Door

Mornings can be chaotic, especially if you’re juggling kids, work, or an early appointment. But skipping breakfast can leave you running on empty.

Quick solutions:

• Prepare overnight oats or yogurt parfaits the night before.

• Keep hard-boiled eggs, fruit, and granola bars within reach.

• Freeze homemade breakfast burritos for easy reheating.

Even grabbing a banana and a handful of almonds is better than nothing.

2. Eating at Restaurants

Dining out can be both a social treat and a challenge to healthy eating. But with a few mindful choices, you can enjoy restaurant meals without compromising your health goals.

Helpful strategies:

• Look for grilled, baked, or steamed dishes rather than fried.

• Ask for dressings and sauces on the side.

• Replace fries with a side salad or steamed veggies.

• Control portion sizes by splitting meals or saving half for later.

If the menu allows, customize your plate to follow the MyPlate ratio.

3. Social Events and Gatherings

Potlucks, holidays, and dinner parties often feature rich or indulgent foods. While these moments are meant to be enjoyed, balance is key.

Tips for staying on track:

• Offer to bring a healthy dish so you have at least one nutritious option.

• Fill your plate with vegetables and lean proteins before sampling richer fare.

• Eat a small, balanced snack beforehand to avoid arriving overly hungry.

Remember, one meal doesn’t derail your progress—it’s the overall pattern that counts.

4. Traveling by Road or Air

Travel often leads to unpredictable meal times and limited healthy options. Convenience stores and airports aren’t known for nutritious food, so bringing your own snacks can be a game changer.

Smart travel snacks:

• Nut butter packs and whole grain crackers

• Trail mix with nuts, seeds, and dried fruit

• Shelf-stable tuna or salmon packets

• Protein bars with minimal added sugar

• Dehydrated fruits or veggie chips

Also, stay hydrated—air travel and long car rides can dehydrate you more than you realize.

5. Managing Long Workdays or Errands

When you’re out for hours running errands or working through lunch, it’s easy to neglect your nutrition.

Plan ahead:

• Pack a lunch and snacks the night before.

• Store nonperishables like protein bars, mixed nuts, or jerky in your car or desk.

• Set phone reminders to eat regularly to avoid hunger-driven decisions.

A little preparation keeps your energy up and your mind focused.

Choosing the Right Foods = Choosing the Right Containers

Investing in quality storage containers can make your on-the-go meals more convenient and safer to eat.

Recommended container types:

• Airtight containers: Great for keeping snacks fresh and preventing spills.

• Microwave-safe glassware: Ideal for reheating lunch at work or on the road.

• Insulated lunch bags or coolers: Keeps perishables safe during long commutes.

• Bento-style containers: Useful for portion control and separating food groups.

Labeling containers with prep dates can help track freshness and minimize waste.

Final Takeaway: Eating Well Doesn’t Have to Stop When Life Gets Busy

Making healthy food choices while away from home is absolutely achievable—with a little preparation and awareness.

Whether you’re eating at a restaurant, traveling, or just navigating a hectic day, focusing on nutrient-rich options from the five food groups—fruits, vegetables, whole grains, dairy, and protein—can help you stay on track.

Build meals with intention, combine food groups for snacks, and have convenient options ready to grab and go. The more consistently you plan ahead, the easier it becomes to maintain good nutrition no matter where your day takes you.

A staple in traditional medicine, fenugreek is widely used in Indian cooking and is available as a supplement. It’s believed to offer several health advantages.

This article breaks down what fenugreek is, its possible health benefits, how to use it, and any side effects to consider.

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a herb that typically grows to about 2–3 feet (60–90 cm) in height. It features green leaves, white flowers, and pods filled with golden-brown seeds.

Used for centuries in traditional Chinese and alternative medicine, fenugreek has been applied in the treatment of skin ailments and various other conditions. It’s also a common spice and food thickener and appears in products like shampoos and soaps.

Its seeds and ground form are widely used in Indian cuisine, prized for their sweet, nutty flavor and nutritional benefits.

Nutritional Profile

One tablespoon (11 grams) of whole fenugreek seeds contains roughly 35 calories and includes:

• Fiber: 3 g

• Protein: 3 g

• Carbohydrates: 6 g

• Fat: 1 g

• Iron: 3.72 mg (21% DV)

• Manganese: 0.137 mg (6% DV)

• Magnesium: 21.2 mg (5% DV)

How to Take Fenugreek

Fenugreek is a common ingredient in health supplements. Because different formulations exist, the ideal dosage depends on the specific product and the condition being targeted.

• For testosterone support, studies often use doses of 250–600 mg of fenugreek extract daily.

• To increase breast milk production, dosages range from 1 to 6 grams.

• Research into cholesterol and blood sugar benefits has tested higher doses, up to 25 grams per day.

Supplements are generally taken before or with meals. If you’re using it to support blood sugar levels, consider taking it with your most carbohydrate-heavy meal.

Always follow the directions provided on the supplement label, and consult your healthcare provider for personalized advice.

Fenugreek and Breast Milk Production

Breast milk is essential for infant growth and development, but some new parents struggle with milk supply. While medications can help, fenugreek is often used as a natural alternative.

A 14-day study involving 78 mothers showed that drinking fenugreek tea increased milk production and helped infants gain weight.

Another trial in 2011 split 66 women into three groups: one drank fenugreek tea, one was given a placebo, and the third had no intervention. Those in the fenugreek group saw milk output increase to 2.47 oz (73 mL), compared to 1.15 oz (34 mL) in the other two groups.

A 2020 case-control study found that mothers who drank fenugreek-infused water showed greater milk output, as seen by their babies’ weight gain and increased urination frequency.

Though most studies used tea or fenugreek water, supplements may provide similar effects. It’s best to speak with your doctor before beginning any new regimen to support lactation.

Testosterone and Male Health

One of the leading reasons men take fenugreek is to support testosterone levels and sexual function.

In one study, men taking 300 mg of fenugreek extract twice daily for 8 weeks showed increased testosterone, better body composition, and no loss in strength when paired with resistance training.

Another study tested a supplement containing 600 mg of fenugreek, plus magnesium, zinc, and vitamin B6. Most participants reported improved libido and physical strength.

A 2020 trial involving 138 men split participants into three groups—placebo, 300 mg, and 600 mg of a fenugreek-based supplement. Those in the 600 mg group experienced a decrease in body fat and an increase in lean muscle mass and testosterone.

Though the results are promising, more studies are needed for conclusive evidence.

Blood Sugar and Diabetes Management

Fenugreek may play a role in reducing the risk or impact of metabolic issues like type 2 diabetes.

A study on people with type 2 diabetes showed that consuming 5 grams of fenugreek seed powder twice a day for two months significantly improved fasting blood sugar, reduced abdominal fat, and lowered BMI and A1c levels.

Its high fiber content may also help stabilize blood sugar in individuals without diabetes. One study showed that adding fenugreek flour to bread products led to better blood sugar control after meals.

Other Potential Health Benefits

Although not all benefits have been thoroughly studied, preliminary research and traditional use suggest that fenugreek may also:

• Suppress appetite: A 2009 study found it reduced fat intake by 17%.

• Improve cholesterol: Some studies indicate it may lower LDL cholesterol and triglycerides.

• Ease heartburn: A small two-week trial found that it relieved symptoms similar to those treated by antacids.

• Reduce inflammation: Animal studies have shown anti-inflammatory effects, though more human research is needed.

Other anecdotal uses include improving digestion, metabolism, and overall wellness.

Safety and Side Effects

Fenugreek is generally considered safe for most people when taken in moderation.

However, some users report mild side effects like indigestion or diarrhea. It may also decrease appetite, which could be a concern for those who are underweight or have eating disorders.

Anecdotal reports suggest it might cause a distinct sweet body odor, though this hasn’t been scientifically confirmed.

Since it affects blood sugar, it should be used cautiously by those on diabetes medications or supplements with similar effects.

Animal studies involving high doses have linked fenugreek to possible negative effects like DNA damage, fertility issues, and increased miscarriage risk. These findings haven’t been replicated in humans but are a reason to use it responsibly.

Always consult a healthcare provider before starting any new supplement, especially if you have preexisting conditions or are pregnant or breastfeeding.

Final Thoughts

Fenugreek is a versatile plant with a long history of medicinal use. It may help regulate blood sugar, increase testosterone, and support milk production in breastfeeding individuals.

There’s also some evidence it can help lower cholesterol, suppress appetite, and reduce inflammation, although more studies are needed.

Used appropriately and under medical guidance, fenugreek can be a beneficial addition to a wellness routine.

In today’s health and fitness culture, protein is often championed as a foundational nutrient. Whether in gyms, grocery store aisles, or social media, it’s promoted as the key to better health, enhanced strength, and athletic performance.

This belief—sometimes referred to as “protein propaganda”—suggests that more protein automatically leads to greater benefits. But the science tells a more nuanced story.

Can Too Much Protein Be Harmful?

Your body depends on protein to repair tissues, create enzymes and hormones, and maintain immune function. However, the assumption that increasing protein intake leads to better health or more muscle is overly simplistic.

Consistently consuming more protein than your body needs may not only lack additional benefits—it could pose health risks.

Kidney Stress from Excess Protein

When you consume more than about 2 grams of protein per kilogram of body weight daily (that’s over 140 grams for someone who weighs 70 kg or 154 pounds), your kidneys are tasked with filtering out the waste products created when breaking down the excess protein.

Over time, this can place undue stress on your kidneys—especially if you have underlying conditions like high blood pressure or diabetes. In particular, overuse of protein supplements has been linked to increased kidney burden and could elevate the risk of chronic kidney disease, according to recent findings from 2023.

Muscle Building Has Limits

Scientific studies show that the body can only utilize around 0.4 grams of protein per kilogram of body weight per meal for muscle synthesis—about 28 grams for someone weighing 70 kg. Consuming more than this in one sitting doesn’t build more muscle; instead, the excess protein is either used for energy or excreted. Distributing protein evenly across multiple meals—about four per day—helps your body use it more effectively.

Crowding Out Other Nutrients

A diet overly focused on protein may leave less room for other crucial nutrients. If protein dominates your plate, you may miss out on key food groups like fruits, vegetables, whole grains, and healthy fats—all rich in fiber, vitamins, and minerals vital for overall health.

Impact on Digestive Health

High-protein diets—particularly those heavy in animal products—can disturb the balance of gut bacteria. This microbial imbalance may disrupt digestion, increase inflammation, and contribute to long-term digestive disorders, such as inflammatory bowel disease (IBD).

While some animal-based proteins, like dairy, may support gut health, excessive meat consumption has been linked to heightened inflammation in the digestive tract. A more varied approach that includes plant-based protein sources may be easier on your gut.

How Much Protein Do You Actually Need?

Protein requirements are highly individual and depend on several factors:

• Activity Level: People who exercise more frequently or train intensely often require more protein to support muscle repair and growth.

• Age: Older adults may benefit from higher protein intake to counteract age-related muscle loss.

• Goals: Those aiming to lose weight may increase protein to maintain muscle mass and promote satiety.

• Body Composition: Individuals with higher muscle mass need more protein to maintain it.

• Training Intensity: High-intensity workouts increase demand for muscle repair, which raises protein needs.

For most people, meeting daily protein needs through a balanced diet is enough to support health and fitness.

Smart Protein Strategies

When considering your protein consumption, keep the following in mind:

• Balance Matters: Focus on overall nutrient intake. Use specific measurements (e.g., 30 grams of protein) to ensure accuracy.

• Source Quality: Where your protein comes from matters. Whole foods like lean meats, fish, eggs, legumes, dairy, nuts, and seeds not only supply protein but also offer additional nutrients beneficial for overall well-being.

• Individual Needs Vary: Your optimal protein intake will depend on your age, lifestyle, health status, and goals.

• Meal Timing: When you consume protein can influence its benefits. Distributing your intake evenly throughout the day may improve muscle repair and growth compared to consuming large amounts in a single meal.

Final Thoughts

Protein is vital to health, muscle maintenance, and recovery—but that doesn’t mean more is always better. Consistently consuming excessive amounts, particularly from meat and supplements, can lead to risks like kidney strain, gut disturbances, and nutritional imbalances.

The key is to focus on quality, variety, and meeting your body’s specific needs rather than chasing ever-higher numbers.

For personalized advice, consult a registered dietitian or healthcare provider. Instead of asking if you need more protein, a better question might be: How much protein is right for me and my goals?

Pork ranks as the most widely consumed meat across the globe (1).

Despite its popularity, there’s still confusion surrounding how it should be classified.

Some refer to it as red meat, while others group it with white meat.

This article breaks down whether pork should be considered white or red meat.

What Sets Red and White Meat Apart?

The primary factor that distinguishes red meat from white meat is the amount of myoglobin—a protein in muscle that binds with oxygen for energy use.

In muscle tissue, myoglobin is what gives meat its color. When exposed to oxygen, it turns a bright red, which affects the meat’s appearance (2Trusted Source, 3).

Red meats contain a higher concentration of myoglobin than white meats, making them appear darker.

However, several elements can influence meat color, including the animal’s age, species, gender, diet, and physical activity (3).

For instance, muscles that are used more frequently have increased myoglobin levels, as they need more oxygen. As a result, meat from those areas tends to be darker.

Also, factors like how the meat is packaged or processed can cause color variations (2Trusted Source, 3).

Ideal raw meat coloration varies: beef should be cherry red, lamb a deep cherry red, pork a grayish-pink, and veal a pale pink. Poultry meat typically ranges from bluish-white to yellow (3).

Scientific Classification of Pork

From a scientific standpoint, and according to regulatory bodies like the United States Department of Agriculture (USDA), pork falls under the red meat category (1).

This classification is based on two main criteria:

1. Myoglobin content – Pork contains more myoglobin than fish and poultry, which qualifies it as red meat, even though its raw and cooked appearance might be lighter.

2. Livestock classification – Since pigs are domesticated animals raised for food, pork is grouped with other livestock meats such as beef, lamb, and veal — all considered red meats.

Culinary vs. Scientific Viewpoints

In cooking, meats are often grouped based on their appearance before and after cooking. Using this standard, pork is frequently seen as white meat, due to its paler color.

This culinary viewpoint was further emphasized by a popular advertising campaign by the National Pork Board, a USDA-supported initiative (4).

Launched in the late 1980s, the campaign sought to promote pork as a healthier, lower-fat alternative to red meats. The slogan “Pork. The Other White Meat” became widely recognized and shaped public perception.

It’s important to remember that the goal of this campaign was to boost interest in lean pork products — not to redefine its scientific classification.

In Summary

The key difference between white and red meats lies in the level of myoglobin, which is the protein responsible for giving meat its color.

Red meat has a greater concentration of this protein, resulting in a darker hue.

Although pork is often treated as white meat in cooking and marketing, it’s officially classified as red meat due to its higher myoglobin content and its origin as a livestock product.

Still, some lean pork cuts have a nutritional profile that closely resembles chicken, which is why the phrase “Pork. The other white meat” gained so much traction.

If you’re looking for delicious meals that fit into a diabetes-friendly lifestyle, you’re in the right place. These six simple recipes are designed with balanced nutrition in mind—low in sugar and carbohydrates, but big on flavor.

Whether you’re just starting out on your journey with diabetes or simply want healthier meals to incorporate into your routine, these time-saving recipes can help keep your blood sugar steady and your taste buds happy.

Read through the recipe overviews below and try them out in your own kitchen. Enjoy nourishing meals that support your wellness goals—without the hassle.

1. Keto Mug Omelets for a Quick Start

Begin your day with a protein-packed breakfast made in minutes. These keto mug omelets are perfect for busy mornings and require just a handful of ingredients: eggs, heavy cream, shredded cheddar cheese, diced ham, and chopped veggies.

Just mix everything in a mug and microwave until cooked through. This low-carb, high-protein breakfast is both satisfying and full of flavor—ideal for a quick meal or a healthy snack.

2. Classic BLT on Keto-Friendly Buns

This keto-friendly take on the beloved BLT sandwich features crispy bacon, ripe tomato slices, and crisp butter lettuce nestled between two low-carb buns and slathered with creamy mayonnaise.

It’s a simple, satisfying choice that keeps your carb intake in check. Perfect as a fast lunch or an easy dinner.

3. Keto Cobb Egg Salad

Looking for a lunch that’s both nourishing and convenient? This keto Cobb-style egg salad is just the ticket. It’s tossed in a creamy blend of mayo, Greek yogurt, and red wine vinegar and packed with hard-boiled eggs, crispy bacon, avocado, cherry tomatoes, and crumbled blue cheese.

This low-carb salad is hearty enough for lunch or dinner and loaded with healthy fats and protein to help manage blood sugar levels.

4. Zucchini Pizza Bites for a Guilt-Free Snack

Craving pizza while staying low-carb? Try these delicious zucchini pizza bites. Start with broiled zucchini slices as your “crust,” then top them with marinara sauce, a sprinkle of Italian seasoning, and a generous layer of shredded Italian cheese.

Pop them under the broiler until the cheese is bubbly and golden. These mini bites are perfect as a snack or appetizer without throwing your diet off track.

5. Instant Pot Keto Chicken ‘Noodle’ Soup

Enjoy the comfort of chicken noodle soup without the carbs using spiralized zucchini noodles in this hearty Instant Pot recipe. Tender chicken thighs simmer in a flavorful broth with herbs and vegetables for a satisfying and warm meal.

Thanks to the pressure cooker, this dish comes together quickly and easily—ideal for a chilly evening or busy weeknight.

6. Maple-Roasted Chicken Thighs with Veggies

This comforting dinner features juicy roasted chicken thighs flavored with a hint of maple syrup, thyme, and rosemary. Maple syrup, which has a lower glycemic index than refined sugar, adds a natural touch of sweetness while offering minerals like manganese and zinc.

Served with roasted Brussels sprouts, sweet potatoes, and chopped pecans, this meal is a cozy, balanced choice that’s perfect for fall and winter nights.

Final Thoughts

Following a low-carb, low-sugar diet is a key part of managing diabetes and maintaining overall well-being. These easy-to-make meals are designed to help stabilize blood sugar, support healthy weight management, and reduce the risk of diabetes-related complications.

With these recipes, you can enjoy flavorful, nourishing food while staying on track with your health goals. Happy cooking—and even happier eating!

For this reason, health experts often recommend including dairy products in your daily diet.

However, many people question whether dairy is truly necessary.

This review, based on scientific evidence, explores the topic in detail.

The Evolutionary Perspective on Dairy Consumption

The idea that adults “need” dairy in their diet is somewhat questionable from an evolutionary standpoint.

Humans are unique in consuming milk beyond infancy and drinking the milk of other species.

Before domestication, milk was likely a rare treat primarily reserved for infants. It is uncertain how much hunter-gatherers actually sought the milk of wild animals.

Since milk consumption was probably uncommon among adults throughout most of human history, it’s reasonable to believe that humans obtained sufficient calcium from other dietary sources (1Trusted Source).

That said, although dairy isn’t essential for everyone, it can still be beneficial—particularly for individuals who do not get enough calcium from other foods.

Understanding Osteoporosis

Osteoporosis is a progressive condition characterized by the weakening of bones, with a gradual loss of bone mass and minerals.

The term itself describes the disease well: osteoporosis means “porous bones.”

Multiple factors contribute to osteoporosis, many of which are unrelated to nutrition, such as physical activity and hormonal changes (2Trusted Source, 3Trusted Source).

Women, especially postmenopausal women, are at a higher risk of developing osteoporosis. The disease greatly increases the likelihood of fractures, which can severely impact quality of life.

The Importance of Calcium

Bones not only provide structure but also serve as the body’s primary calcium reservoir, a mineral vital for many bodily functions.

Calcium levels in the blood are tightly regulated. When dietary calcium is insufficient, the body draws calcium from bones to maintain necessary blood calcium levels for critical functions.

Calcium is also continuously lost through urine. If dietary intake doesn’t replace this loss, bones lose calcium over time, leading to reduced density and increased fracture risk.

Debunking the Myth That Protein Harms Bone Health

Despite dairy’s rich calcium content, some claim that its high protein level might promote osteoporosis.

The reasoning is that protein digestion increases blood acidity, prompting the body to leach calcium from bones to neutralize this acid.

This concept is the foundation of the acid-alkaline diet, which suggests eating foods with an alkalizing effect while avoiding acid-forming foods.

However, scientific support for this idea is minimal.

In fact, dairy’s high protein content is beneficial. Research consistently shows that higher protein intake improves bone health (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Besides protein and calcium, dairy is also rich in phosphorus, and full-fat dairy from grass-fed cows contains vitamin K2.

Protein, phosphorus, and vitamin K2 all play important roles in maintaining bone health (8Trusted Source, 9Trusted Source).

Mixed Results from Observational Studies

Some observational studies indicate that increased dairy consumption has no significant impact or may even negatively affect bone health (10Trusted Source, 11Trusted Source).

However, most research shows a clear link between higher dairy intake and a lower risk of osteoporosis (12Trusted Source, 13Trusted Source, 14Trusted Source).

It’s important to note that observational studies detect associations but cannot establish cause and effect.

Randomized Controlled Trials Provide Clearer Evidence

Randomized controlled trials (RCTs) are the gold standard for determining cause and effect in nutrition studies.

These experiments divide participants into groups, with one group receiving an intervention (like increased dairy intake) and the other group maintaining their usual diet.

Many RCTs have examined dairy and calcium’s impact on bone health and mostly conclude that dairy or calcium supplementation is effective.

• Childhood: Dairy and calcium promote increased bone growth (15Trusted Source, 16Trusted Source, 17Trusted Source).

• Adulthood: Dairy slows bone loss and enhances bone density (18Trusted Source, 19Trusted Source, 20Trusted Source).

• Elderly: Calcium supplements improve bone density and reduce fracture risk (21Trusted Source, 22Trusted Source, 23Trusted Source).

RCTs consistently demonstrate dairy’s positive effects on bone health across all age groups.

Milk fortified with vitamin D appears even more effective in strengthening bones (24Trusted Source).

However, calcium supplements should be used with caution, as some studies link them to a higher risk of heart attacks (25Trusted Source, 26Trusted Source).

It’s generally better to obtain calcium from dairy or other calcium-rich foods like leafy greens and fish.

Final Thoughts

Bone health is influenced by many lifestyle factors.

Calcium intake through diet is one of the most crucial.

To support or maintain bone health, ensuring adequate calcium consumption is essential.

In modern diets, dairy contributes a significant portion of people’s calcium.

Although many other foods contain calcium, dairy remains one of the most effective sources available.

Understanding Acidity

The pH scale measures whether a substance is acidic, neutral, or alkaline (basic).

• A pH of 0 signifies extreme acidity.

• A pH of 7 is neutral.

• A pH of 14 represents extreme alkalinity.

For example, battery acid is highly acidic at a pH of 0, while liquid drain cleaner is very alkaline at pH 14. Pure distilled water is neutral with a pH of 7.

Similarly, different parts of the human body have varying pH levels. Ideal blood pH ranges from 7.35 to 7.45, which is slightly alkaline. The stomach maintains a pH around 3.5, aiding proper digestion.

Foods and Drinks High in Acid

If you suspect acidity issues, adjusting your diet might help alleviate symptoms. Acidic foods are defined as those with a pH of 4.6 or lower.

Some foods that tend to increase acidity in the body and may need to be limited or avoided include:

• Grains

• Sugar

• Certain dairy products

• Fish

• Processed foods

• Fresh and processed meats (like corned beef and turkey)

• Sodas and sugary drinks

• High-protein foods and supplements

There is limited scientific evidence linking animal proteins and dairy to chronic diseases through pH imbalance. Ongoing research may clarify this connection or reveal other health benefits from reducing animal product consumption.

Acidic Fruits and Juices

According to Clemson University, here are some fruits ranked from most to least acidic, with their pH ranges:

• Lemon juice (pH: 2.00–2.60)

• Limes (pH: 2.00–2.80)

• Blue plums (pH: 2.80–3.40)

• Grapes (pH: 2.90–3.82)

• Pomegranates (pH: 2.93–3.20)

• Grapefruits (pH: 3.00–3.75)

• Blueberries (pH: 3.12–3.33)

• Pineapples (pH: 3.20–4.00)

• Apples (pH: 3.30–4.00)

• Peaches (pH: 3.30–4.05)

• Oranges (pH: 3.69–4.34)

• Tomatoes (pH: 4.30–4.90)

Citrus fruits generally have a low pH, making them acidic. These, along with other acidic foods, can worsen symptoms for people with upper gastrointestinal issues such as ulcers or acid reflux.

Remember that fruit juices are also acidic. To protect your teeth, it’s advisable to drink fruit juices through a straw to minimize direct contact with your teeth.

If fruit doesn’t trigger digestive discomfort, it remains a healthy daily choice and has been shown to lower the risk of chronic diseases. Despite their initial acidity, most fruits have an alkalizing effect on the body.

Fresh Vegetables and Their pH

Most fresh vegetables are not acidic. Here are some examples with their pH values:

• Sauerkraut (pH: 3.30–3.60)

• Cabbage (pH: 5.20–6.80)

• Beets (pH: 5.30–6.60)

• Corn (pH: 5.90–7.50)

• Mushrooms (pH: 6.00–6.70)

• Broccoli (pH: 6.30–6.85)

• Collard greens (pH: 6.50–7.50)

Acidic Beverages

You might want to avoid drinks high in phosphorus, such as beer or hot chocolate made from powdered mixes. Mineral waters or sparkling waters are good alternatives. If you consume alcohol, choosing red or white wine, which are lower in phosphorus, might be better.

Low-Acid Foods

While some claim that a more alkaline diet benefits health, research published in the Journal of Environmental and Public Health found no conclusive evidence that it improves bone health. However, an alkaline diet may help reduce muscle loss, improve cognitive function, and promote longevity.

Some alkalizing or neutral foods and beverages to include in your diet are:

• Soy products like miso, soybeans, tofu, and tempeh

• Unsweetened yogurt and milk alternatives

• Most fresh vegetables, including potatoes

• Most fruits

• Herbs and spices, excluding salt, mustard, and nutmeg

• Beans and lentils

• Certain whole grains like millet, quinoa, and amaranth

• Herbal teas

• Healthy fats such as olive oil, avocados, nuts, and seeds

Effects of Consuming Excess Acidic Foods

Eating too many acid-producing foods, including protein and sugar, can increase urine acidity and may contribute to the formation of uric acid kidney stones.

Excessive acidity might also lead to bone and muscle breakdown, as bones release calcium to neutralize the blood’s acidity.

Some research links phosphoric acid—commonly found in dark sodas—to lower bone density, especially when such drinks replace milk, which is rich in calcium and protein. Too much acid might also raise the risk of cancer, liver issues, and heart disease.

Certain foods and drinks generate less acid than sodas or protein but still don’t offer the alkalizing benefits of most fruits and vegetables. Experts often disagree on precise food classifications.

Limiting these acid-producing foods may help protect your acid-base balance and overall health:

• Corn oil

• Sweeteners like sugar, molasses, maple syrup, processed honey, and aspartame

• Salt

• Condiments such as mayonnaise, soy sauce, and vinegar

• Hard and processed cheeses

• Grains like corn, rice, and wheat

• Coffee

If you’re concerned about acid damaging your bones, small doses of sodium bicarbonate may help. Researchers at the University of California, San Diego, suggest taking less than 5 grams per dose.

Avoid taking sodium bicarbonate with meals, as it can disrupt digestion. Ensuring adequate intake of calcium, vitamin D, phosphorus, and magnesium can also help counteract acid’s effects on bone health.

Prevention Strategies

Because bodily waste products tend to be acidic, researchers from the University of California, San Diego, recommend consuming alkaline-forming foods like fruits and vegetables at a ratio of 3:1 compared to acid-forming foods.

The pH of food before eating is less important than how it affects your body’s pH after digestion.

While urine that is too alkaline can occasionally occur, excessive acidity is more common in the U.S. This is largely due to high consumption of animal protein, sugar, and grains, along with widespread use of prescription medications.

Summary

The alkaline diet can be a healthy choice, likely because it emphasizes plant-based foods and limits processed items rather than drastically altering your body’s pH.

Increasing fruit and vegetable intake while cutting back on refined carbohydrates, sugars, and dairy may help balance pH levels, though more research is needed.

Regardless, a diet rich in plants and low in refined sugars offers numerous health benefits and may help prevent daily discomfort and long-term health problems.

Many people argue that a whole-food, plant-based diet naturally provides all daily nutrients.

Some even suggest that vegans should avoid taking any supplements.

While these recommendations come from a good place, they can sometimes do more harm than good.

Here are seven nutrients that vegans might need to supplement to ensure optimal health.

1. Vitamin B12

Certain foods often promoted as sources of vitamin B12 include unwashed organic vegetables, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast.

Some believe that vegans consuming enough of these plant foods do not need to worry about vitamin B12 deficiency.

However, this belief lacks scientific evidence.

Research shows that although anyone can have low B12 levels, vegetarians and especially vegans not taking supplements are at a higher risk of deficiency (1Trusted Source, 2Trusted Source, 3Trusted Source).

Vitamin B12 is vital for many functions such as protein metabolism and forming red blood cells that carry oxygen. It also supports the nervous system’s health (4Trusted Source).

A deficiency in vitamin B12 can cause anemia, nerve damage, infertility, and increase the risk of bone and heart diseases (4Trusted Source, 5Trusted Source, 6Trusted Source).

Adults need 2.4 mcg daily, with slightly higher amounts during pregnancy (2.6 mcg) and breastfeeding (2.8 mcg).

The only scientifically validated ways for vegans to meet these requirements are by consuming B12-fortified foods or taking supplements. Common B12-fortified foods include plant-based milks, soy products, breakfast cereals, and fortified nutritional yeast.

Some plant foods seem to naturally contain a form of B12, but it’s still debated whether this form is bioavailable for humans (7Trusted Source through 13Trusted Source).

There is also no scientific support for relying on unwashed organic produce as a reliable source.

Nutritional yeast contains B12 only if fortified, but the vitamin is sensitive to light and may degrade if stored in transparent packaging (14).

Because vitamin B12 is better absorbed in small amounts, less frequent intake requires higher doses.

Vegans unable to meet their needs through fortified foods should take a daily supplement with 25–100 mcg of cyanocobalamin or a weekly dose of 2,000 mcg.

For those hesitant about supplements, checking blood B12 levels beforehand can be reassuring.

Absorption of B12 decreases with age, so the Institute of Medicine recommends adults over 51, regardless of diet, to consume fortified foods or supplements (16Trusted Source).

2. Vitamin D

Vitamin D is a fat-soluble vitamin that enhances calcium and phosphorus absorption from the digestive tract (17Trusted Source).

It also plays important roles in immune function, mood regulation, memory, and muscle recovery (18, 19Trusted Source, 20Trusted Source, 21Trusted Source).

The recommended daily intake is 600 IU (15 mcg) for children and adults, increasing to 800 IU (20 mcg) for older adults and pregnant or breastfeeding women (22).

However, some studies suggest that actual daily requirements may be higher than current RDAs (23Trusted Source).

Few foods naturally contain vitamin D, and fortified foods alone often don’t meet daily needs.

This may partly explain widespread vitamin D deficiency reports among both vegans and non-vegans worldwide (19Trusted Source, 24Trusted Source).

Vitamin D can also be synthesized through sun exposure. Typically, 15 minutes in midday sunlight without sunscreen and with most skin exposed suffices.

However, older adults, people with darker skin tones, residents of northern or colder regions, and those spending little time outdoors may not produce enough (25Trusted Source, 26Trusted Source, 27Trusted Source).

Because of the risks of UV damage, many dermatologists advise against sun exposure as a vitamin D source (28Trusted Source).

The best approach for vegans is to get blood levels tested and, if insufficient, take daily vitamin D2 or vegan D3 supplements.

While vitamin D2 is generally adequate, some evidence suggests vitamin D3 may raise blood levels more effectively (29Trusted Source, 30Trusted Source).

3. Long-Chain Omega-3 Fatty Acids

Omega-3 fatty acids fall into two categories:

• Essential omega-3s: Alpha-linolenic acid (ALA) is the only essential omega-3, meaning it must be obtained from the diet.

• Long-chain omega-3s: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are produced by the body from ALA.

EPA and DHA are critical for brain and eye structure and may support brain development and help reduce inflammation, depression, breast cancer risk, and ADHD (31Trusted Source through 36Trusted Source).

Plant sources rich in ALA include flaxseeds, chia seeds, walnuts, hemp seeds, and soybeans. EPA and DHA are primarily found in animal-based foods like fatty fish and fish oils.

Although adequate ALA intake should theoretically provide enough EPA and DHA, studies estimate only 5–10% of ALA converts to EPA and 2–5% to DHA (37Trusted Source, 38Trusted Source).

Research consistently shows vegetarians and vegans have up to 50% lower EPA and DHA blood and tissue levels than omnivores (39Trusted Source).

Experts generally recommend 200–300 mg per day of EPA and DHA.

Vegans can meet this need by taking algae oil supplements.

Reducing omega-6 fatty acid intake (from oils such as corn, safflower, sunflower, and sesame) and consuming plenty of ALA-rich foods can help improve EPA and DHA levels (40Trusted Source).

4. Iron

Iron is essential for creating new DNA, red blood cells, and transporting oxygen in the bloodstream. It also supports energy metabolism (45Trusted Source).

Insufficient iron can cause anemia, fatigue, and weakened immunity.

Men and post-menopausal women require 8 mg daily, adult women need 18 mg, and pregnant women should aim for 27 mg per day (46).

Iron comes in two forms: heme (from animal products) and non-heme (from plants) (45Trusted Source).

Since heme iron is absorbed more efficiently, vegans are often advised to consume 1.8 times the standard RDA. However, more research is necessary to confirm these higher recommendations (47Trusted Source).

Vegans with low iron intake should increase consumption of iron-rich plant foods such as cruciferous vegetables, beans, peas, dried fruits, nuts, and seeds. Iron-fortified foods like cereals, enriched breads, and some plant milks can help too (24Trusted Source, 48Trusted Source).

Cooking with cast-iron cookware, avoiding tea or coffee with meals, and combining iron-rich foods with vitamin C sources can improve absorption.

Testing hemoglobin and ferritin levels is the best way to determine if supplementation is needed.

Excess iron supplements can harm cells, block absorption of other minerals (49Trusted Source), and in extreme cases, cause convulsions, organ failure, coma, or death (50Trusted Source). Therefore, supplements should only be taken when necessary.

5. Calcium

Calcium supports bone and teeth health, muscle function, nerve signaling, and heart health.

The RDA is 1,000 mg per day for most adults, increasing to 1,200 mg after age 50 (51).

Plant-based calcium sources include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks or juices.

Research suggests many vegans do not meet calcium requirements (52Trusted Source, 53Trusted Source).

Some argue vegans need less calcium because they don’t consume acidic meats that increase calcium loss.

More research is needed, but evidence shows vegans consuming under 525 mg calcium daily have a higher fracture risk (53Trusted Source).

Vegans should aim for at least the RDA, ensuring they get no less than 525 mg per day, and consider supplements if dietary intake or fortified foods fall short.

6. Zinc

Zinc is vital for metabolism, immune health, and cell repair.

Low zinc intake can cause developmental delays, hair loss, diarrhea, and slow wound healing.

The RDA for adults is 8–11 mg daily, rising to 11–12 mg during pregnancy and 12–13 mg while breastfeeding (54).

Few plant foods are rich in zinc, and absorption can be hindered by phytates in plants. Therefore, vegetarians are encouraged to consume 1.5 times the RDA (54).

A recent review found vegetarians, especially vegans, tend to have lower zinc intakes and slightly lower blood zinc levels than omnivores (55Trusted Source).

To increase zinc intake, consume a variety of zinc-rich foods such as whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds.

Soaking nuts, seeds, and legumes overnight, eating enough protein, and including fermented foods like tempeh and miso can enhance zinc absorption (56Trusted Source).

Vegans worried about zinc or showing deficiency symptoms may consider a daily zinc gluconate or zinc citrate supplement providing 50–100% of the RDA.

7. Iodine

Iodine is essential for healthy thyroid function, which regulates metabolism.

Iodine deficiency during pregnancy or infancy can cause irreversible intellectual disabilities (41Trusted Source).

In adults, deficiency may lead to hypothyroidism, causing fatigue, dry skin, numbness, memory issues, depression, and weight gain (41Trusted Source).

Vegans are at higher risk for iodine deficiency, with studies showing they have up to 50% lower blood iodine levels compared to vegetarians (42Trusted Source, 43Trusted Source).

The RDA is 150 mcg daily for adults, 220 mcg during pregnancy, and 290 mcg while breastfeeding (44).

Iodine levels in plant foods depend on the soil’s iodine content. Coastal areas generally produce iodine-rich plants.

Consistent iodine sources include iodized salt, seafood, seaweed, and dairy products (which absorb iodine from cleaning agents).

Half a teaspoon of iodized salt daily covers iodine needs.

Vegans who avoid iodized salt or seaweed should consider iodine supplementation.

Summary

A well-planned vegan diet can meet most nutritional needs.

However, some nutrients—especially vitamin B12, vitamin D, and long-chain omega-3s—may be hard to obtain in adequate amounts through diet alone.

Vegans who cannot meet these needs through foods and fortified products should consider supplementation.

Always consult with a healthcare professional before starting any supplement routine.

What Is Phosphoric Acid?

According to the National Institute for Occupational Safety and Health (NIOSH), phosphoric acid is a clear, odorless crystalline substance. To use it in food and drink products, it’s typically diluted with water.

In soft drinks, phosphoric acid adds a tangy, sharp flavor and helps prevent the growth of mold and bacteria, which thrive in sugary environments. It’s also the main contributor to the acidic profile of most sodas.

Phosphoric acid is derived from phosphorus—a naturally occurring mineral present in many foods. Phosphorus works together with calcium to help build strong bones and teeth, according to the National Institutes of Health (NIH). It also plays a vital role in energy storage and kidney function.

The body uses phosphorus to help muscles recover after strenuous activity and to support growth. It is essential for producing DNA and RNA—the molecules that carry genetic information.

To create phosphoric acid, phosphorus undergoes a chemical process that first converts it into phosphorus pentoxide, which is then further processed into its acid form.

Possible Health Risks

In today’s diets, having too much phosphorus is more common than having too little. Because phosphorus occurs naturally in many foods and is also widely added to processed products, most people already get more than the necessary amount.

While phosphorus is essential, excessive intake can pose health concerns. Research has linked high phosphorus consumption with an increased risk of heart disease and osteoporosis. Calcium and phosphorus must be in balance for optimal bone health. An overload of phosphorus can reduce calcium levels in the body, leading to bone demineralization.

It may also interfere with the absorption of other essential nutrients like magnesium, iron, and zinc.

For example, studies have associated high soda consumption with greater risk of bone fractures. One observational study found that people who consumed soda every day were twice as likely to experience a broken bone.

The kidneys are responsible for filtering out excess phosphorus from the bloodstream. People with chronic kidney disease often struggle to eliminate excess phosphorus, making it important for them to monitor their phosphorus intake closely.

It’s also worth noting that pure phosphoric acid, in industrial form, can be hazardous. Contact with the chemical or its fumes can irritate the eyes, skin, and respiratory tract.

Is Phosphoric Acid Safe in Moderation?

The recommended daily phosphorus intake for healthy adults is 700 milligrams. This amount is typically met through a balanced diet that includes natural sources like meat, dairy, legumes, eggs, and fish.

Because many of these protein-rich foods naturally contain phosphorus, the extra phosphorus from processed foods and beverages—like soda—often pushes daily intake beyond the body’s actual needs.

The form of phosphorus added to processed foods is also more easily absorbed, which further contributes to elevated phosphorus levels.

Due to the widespread consumption of processed foods and sugary drinks, many health experts are increasingly concerned about phosphorus overconsumption in the modern Western diet. Estimates suggest that phosphorus additives could account for 10% to 50% of total phosphorus intake in these diets.

For reference, one can of cola typically contains about 50 to 60 milligrams of phosphoric acid. Some flavored bottled waters may contain up to 85 milligrams of phosphorus per serving.

According to health guidelines, a daily phosphorus intake up to 4,000 milligrams is considered the upper safe limit for most healthy adults. Consuming more than this amount could potentially lead to negative health outcomes.

People with acute kidney conditions are advised to limit phosphorus intake to no more than 800 milligrams per day, since their kidneys may not be able to eliminate the excess effectively.

Better Beverage Options

If you’re trying to cut back on phosphoric acid but still enjoy fizzy drinks, there are alternative beverages available.

Clear sodas like lemon-lime flavors, ginger ale, and flavored sparkling waters often contain little or no phosphoric acid.

To check phosphorus content in packaged foods and drinks, read the ingredient list carefully. Look for terms like “phosphoric acid” or other phosphorus-containing additives such as “sodium phosphate.”

Phosphorus is the second most abundant mineral in the human body after calcium. Most people meet their phosphorus needs through regular eating habits.

In fact, having too much phosphorus is more typical than having too little. Conditions like kidney disease or an imbalance of phosphorus and calcium intake can lead to elevated phosphorus levels.

That said, certain medications or health conditions may lower phosphorus in the body. Let’s take a closer look at the importance of phosphorus and which foods provide it.

What Does Phosphorus Do in the Body?

Phosphorus is a key mineral, making up about 1–1.4% of your lean body mass. It’s vital for the structure of bones and teeth, and is a component of DNA, RNA, fats, proteins, and certain carbohydrates.

Phosphorus also plays a major role in producing adenosine triphosphate (ATP)—your cells’ energy source. Additionally, it’s involved in:

• Activating enzymes

• Regulating acid-base (pH) balance

• Storing and using energy

Most phosphorus in your body is stored in bones, teeth, blood, and soft tissues. To maintain healthy levels, you must regularly consume phosphorus through food.

Health Benefits of Phosphorus

Phosphorus is essential for several important body functions, including:

• Supporting strong bones and teeth

• Generating energy

• Facilitating muscle movement

It also helps:

• Filter waste through the kidneys

• Maintain and repair tissues and cells

• Regulate how your body stores and uses energy

• Produce DNA and RNA, your body’s genetic material

• Utilize vitamins like B-complex and D, and minerals like iodine, magnesium, and zinc

• Keep your heartbeat steady

Which Foods Are High in Phosphorus?

Phosphorus is found in many foods, particularly those rich in protein. Top dietary sources include:

• Meat and poultry

• Fish and seafood

• Dairy products (like milk, cheese, and yogurt)

• Eggs

• Legumes (especially lentils)

• Nuts (especially cashews)

Diets that are adequate in calcium and protein typically also provide sufficient phosphorus, since many calcium-rich foods are also high in phosphorus.

Some non-protein foods contain phosphorus too, such as:

• Whole grains

• Potatoes

• Soft drinks (due to phosphoric acid used in carbonation)

Whole grain versions of breads and cereals offer more phosphorus than those made with refined flour.

However, phosphorus in plant-based sources like nuts, beans, seeds, and grains is bound to a substance called phytate, which makes it harder for the body to absorb. Additionally, calcium can interfere with phosphorus absorption when consumed in large amounts.

How Much Phosphorus Do You Need?

A healthy blood phosphorus level typically ranges from 2.5 to 4.5 mg/dL. Your daily phosphorus needs vary by age group.

Here are the recommended dietary allowances (RDA) for phosphorus:

• Adults (19+ years): 700 mg/day

• Teens (9–18 years): 1,250 mg/day

• Children (4–8 years): 500 mg/day

• Children (1–3 years): 460 mg/day

• Infants (7–12 months): 275 mg/day

• Infants (0–6 months): 100 mg/day

Most individuals don’t require phosphorus supplements, as it’s readily available in a typical diet.

What Causes High Phosphorus Levels?

Having too much phosphorus in the blood is uncommon, but when it does occur, it’s usually linked to kidney disease.

Other potential causes include:

• Consuming excessive phosphorus from food

• Overusing phosphorus-based enemas or laxatives

• Excessive vitamin D intake

• Low parathyroid hormone levels

• Certain genetic conditions

Excess phosphorus can be harmful. It may lead to:

• Diarrhea

• Hardening of soft tissues and organs

• Poor absorption of other minerals like calcium, iron, magnesium, and zinc

• Calcium-phosphorus buildup in muscles

What Happens If You Don’t Get Enough Phosphorus?

Phosphorus deficiency is less common but can occur due to:

• Some medications (e.g., insulin, corticosteroids, antacids)

• Chronic conditions like diabetes or alcohol use disorder

• Eating disorders such as anorexia

• Severe malnutrition or starvation

• Certain inherited disorders

Signs of low phosphorus levels may include:

• Bone or joint pain

• Loss of appetite

• Mood changes like anxiety or irritability

• Feeling tired or weak

• Impaired bone development in children

If you’re on any of the above medications or have related health concerns, talk to your doctor about adjusting your phosphorus intake or considering supplementation.

Key Takeaways

Most people meet their phosphorus needs through a diet that includes dairy, meats, poultry, seafood, and plant-based sources like legumes and whole grains.

However, health issues, malnutrition, or certain medications can lead to imbalances—either too much or too little phosphorus. This can result in problems like fatigue, bone pain, or increased risk of heart disease.

If you notice symptoms of phosphorus imbalance, consult your healthcare provider for evaluation and possible dietary adjustments.

A balanced and nutritious diet typically provides most of the nutrients you need. Still, if you follow a restricted eating plan or have medical conditions that affect nutrient absorption, specific supplements might offer the extra support your body needs.

Not all vitamins and minerals impact weight loss equally. Here are five nutrients that can help you maintain a healthy metabolism and possibly shed unwanted pounds.

1. B-Complex Vitamins

The B-complex group includes a variety of water-soluble vitamins that often occur together in food. These include:

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folate (B9)

• Cobalamin (B12)

These vitamins are essential for optimal metabolic performance. Their primary role is to help your body break down carbohydrates, fats, and proteins to produce energy.

For example, thiamine (B1) assists cells in converting carbohydrates into usable energy. If your levels of any of these vitamins are low, your metabolism may become less efficient, potentially making weight loss more difficult.

Tip: Look for supplements labeled as “B-complex” to get all eight B vitamins in one dose. These are widely available in stores and online.

Try it: Explore our recommendations for the best B-complex supplements.

Food sources of B vitamins:
Many foods rich in one B vitamin tend to contain others as well. Good options include:

• Beans and lentils

• Eggs and milk

• Lean meats

• Whole grains

• Potatoes

• Bananas

Note: Vitamin B12 is typically not found in plant-based foods, so people following a vegan diet may need a supplement to meet their needs.

2. Vitamin D

Vitamin D is vital for immune health and general wellness.

Your body can produce vitamin D through sunlight exposure, but you may not get enough if you:

• Stay indoors most of the time

• Live in areas with limited sunlight

• Experience extreme weather that keeps you inside

Vitamin D isn’t easy to obtain from food alone, so healthcare providers often recommend supplementation, especially for those at risk of deficiency. Low vitamin D levels have also been linked to mood disorders like depression.

While people with obesity are often found to have lower vitamin D levels, recent research suggests that taking vitamin D supplements does not significantly impact weight loss or metabolic health.

Tip: If you rarely get sun exposure, consider a vitamin D supplement. Home test kits are available to check your vitamin D levels.

Try it: Check out our curated list of top-rated vitamin D supplements.

Food sources of vitamin D:

• Cod liver oil

• Sardines and tuna

• Salmon

• Egg yolks

• Fortified milk, yogurt, and cereals

3. Iron

Iron is essential for creating energy from nutrients and delivering oxygen to your muscles and other tissues, which helps your body burn fat efficiently.

Iron deficiency is one of the most common nutrient deficiencies in the U.S. and can result in anemia, which presents symptoms like:

• Fatigue

• Weakness

• Decreased stamina

Women with heavy menstrual periods and people who regularly donate blood may be more susceptible to low iron levels.

If you fall into a high-risk group, consult your doctor about possibly taking an iron supplement.

Tip: Iron supplements can cause constipation, so take them with food and ensure you’re getting enough fiber in your diet.

Try it: Discover which iron supplements are favored by nutrition experts.

Food sources of iron:

• Lean red meat

• Shellfish

• Spinach

• Beans

Animal-based iron (heme iron) is absorbed more efficiently than plant-based sources. If you don’t eat meat, you might need to pair iron-rich plant foods with vitamin C sources (like oranges or bell peppers) to enhance absorption.

4. Magnesium

Magnesium plays a vital role in energy production and supports over 300 enzyme-driven reactions in the body, such as:

• Managing blood sugar

• Regulating blood pressure

• Maintaining bone health

• Supporting nervous system function

Tip: Taking too much magnesium—especially in supplement or laxative form—can cause diarrhea.

Try it: Find out which magnesium supplements are recommended by health professionals.

Food sources of magnesium:

• Nuts and seeds

• Legumes

• Leafy greens (like spinach)

A small handful of nuts can help you stay energized during workouts or reduce fatigue while on a calorie-restricted plan. Just be mindful of portion sizes since nuts are calorie-dense.

5. Green Tea Extract

While not a vitamin or mineral, green tea extract is one of the few natural supplements with some research supporting its effectiveness for weight loss.

Green tea is believed to:

• Increase energy use

• Enhance fat burning

• Inhibit fat absorption and storage

It’s rich in catechins, a type of antioxidant, and contains caffeine, which can also help boost metabolism.

A review of six clinical trials found that caffeine and catechins, alone or combined, increased energy expenditure compared to placebo. Another study from 2012 showed that people taking green tea extract lost nearly 2 pounds more than those taking a placebo.

Tip: Green tea extract is generally safe but is best taken with food to reduce the chance of side effects.

Try it: Learn more about the pros and cons of green tea extract supplements.

Food sources of green tea extract:

• Green tea

• Matcha (a powdered form of green tea)

Matcha may offer more health benefits because you consume the entire leaf in powdered form, rather than just steeping the leaves in water. You can even use it in recipes for added nutrients and flavor.

Supplements That Don’t Aid Weight Loss

Many supplements claim to rev up metabolism or burn fat, but most lack strong scientific backing. According to current evidence, the following are not proven to effectively aid weight loss:

• Bitter orange (synephrine)

• Carnitine

• Conjugated linoleic acid (CLA)

• Forskolin

• Chromium picolinate

• Fucoxanthin

• Garcinia cambogia

When to Consult a Doctor

Before starting any vitamin or supplement, especially for weight loss, it’s important to speak with a healthcare provider. They can help assess the product’s benefits and potential side effects.

This is particularly important if you:

• Are pregnant or breastfeeding

• Have chronic conditions like heart disease, high blood pressure, or diabetes

• Are taking prescription medications

If you develop side effects after starting a supplement, discontinue use and contact your healthcare provider.

If you’re constantly tired or feeling unwell, it might signal an underlying health issue that supplements alone won’t fix. In that case, a thorough medical evaluation is recommended.

The Takeaway

Vitamins and minerals can support your metabolism and help manage stress, fatigue, and mood—important factors for long-term weight management.

That said, no supplement will replace the impact of calorie control and physical activity.

Experts agree that sustainable weight loss comes from:

• A balanced, nutrient-rich eating pattern

• Reducing overall calorie intake

• Staying active on a regular basis

Your diet should be your primary source of essential nutrients. Supplements can help fill any nutritional gaps, particularly if your diet is limited. Just make sure to:

• Read labels carefully

• Stick to recommended dosages

• Avoid expired products

Taking high doses of vitamins won’t lead to faster weight loss and can even be harmful in some cases. When it comes to supplements, more isn’t always better.