Tag: Health

Depression- There is a diet for that!

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This is the best diet for treating depression

By Nicole Lyn PescePublished: Oct 10, 2019 1:24 pm ET

A new study suggests that diet can help mental health

Load up on fish and leafy greens.

Load up on fish and leafy greens.

Stop feeding into your depression. 

Many of us turn to comfort foods when we are feeling down, which are generally defined as those dishes and snacks that are easy to make (or order out — thanks, GrubHub GRUB+1.46% and Postmates — or open from a package) that are filled with nostalgic or sentimental value. (They’re also often loaded with sugar, salt, fat and/or refined carbs.)

But new research shows that we’re doing comfort food all wrong. In fact, cutting out processed foods and adding in more fruits, vegetables and fish doesn’t just make you healthier — it may also make you happier. 

A small, randomized trial published in PLOS Onethis week (just in time for World Mental Health Day) looked at 76 adults ages 17 to 35, who all scored “moderate to high” on a scale of depression symptoms used by doctors, and who also consumed diets that were high in processed foods, saturated fats and refined carbohydrates.

The subjects were split into two groups. One was encouraged to eat healthier by receiving money for grocery shopping, a small hamper of pantry items, as well as tips to eating healthier, whole foods. Researchers checked in on them twice a week for three weeks to see how their diets were going. The control group, on the other hand, didn’t receive any food, money or nutritional guidance. 

And at the end of three weeks, those on the diet who ate more fruits, vegetables and fish — aka a Mediterranean-style diet — saw their moods significantly improve, and their “moderate to high” depression scores dropped within a normal range. Those in the control group who had stuck to their less healthy diets didn’t see change to their moods or scores. Three months later, the subjects who continued with the healthy eating habits continued to have elevated moods and more improved life outlooks. 

Now, this was a very small trial, and more randomized control trials are needed to establish whether there really is a cause-effect relationship between diets and depression. The control group in this case did nothing, for instance. Future research should compare the outcomes of people who eat healthy with those trying a different intervention, such as social support, to show how effective a new diet would be in comparison. 

And no one is saying that simply eating more vegetables can take the place of therapy and medication in treating depression and other mental health conditions. 

But as study co-author Heather Francis, a nutritional neuroscience researcher from Macquarie University in Sydney, told Live Science, “These findings add to a growing literature to suggest that healthy diet can be recommended as an effective therapy to improve depression symptoms, as an adjunct to pharmacological and psychological therapy.”

One in five U.S. adults experience mental illness each year, according to the National Alliance on Mental Illness, and one in six U.S. youth ages six to 17 also have a mental health disorder. It’s estimated that serious mental illness causes $193.2 billion in lost earnings in the U.S. alone each year, and costs the global economy $1 trillion annually, NAMI reports.

Previous studies have also suggested that changes to diet — and following a Mediterranean diet, in particular — could improve symptoms of depression and anxiety.

A 2018 meta-analysis of more than 1.5 million healthy adults found that those who most closely followed a Mediterranean diet had a 33% lower risk of developing depression over eight to 12 years compared with those whose diets were the most opposite. What’s more, a 2018 study published in the World Journal of Psychiatry came up with an Antidepressant Food Scale. And topping its list of the 12 best foods loaded with nutrients that influence depression were bivalves (clams and mussels) and seafood packed with vitamin B12, iron, zinc, copper, calcium and omega-3 fatty acids, as well as leafy greens, lettuces, peppers and cruciferous vegetables (cauliflower and broccoli) also packed with iron and vitamins.

On the flip side, those familiar sweet or salty comfort foods that provide a pick-me-up in the moment can end up making you feel worse. Foods that spike your blood sugar (like sweets, white breads and processed starches like pasta and french fries) often lead to a “crash” later on — like feeling shaky, lethargic, irritable or anxious in the afternoon.

In fact, a systematic review of 12 studies that looked at diet and mental health in children and adolescents found that eating more saturated fat, refined carbs and processed foods led to worse mental health.

Thank you for reading 🙂

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Pancreas~ Trouble Signs

Your stool looks funny.

If you notice your stool is light colored and floating, that’s a sign of poor nutrient absorption. “The enzymes your pancreas produces help you digest fats in your diet,” Hendifar explains. Along with breaking down fats, your pancreas helps your body absorb fat-soluble vitamins like A, E, and K, he says.

When pancreatic disease messes with your organ’s ability to properly manufacture those enzymes, the result is feces that looks paler and is less dense. You may also notice your poop is oily or greasy. “The toilet water will have a film that looks like oil,” Hendifar says. That’s the dietary fat your body failed to break down, he explains.

If you notice your poop looks funky now and then, that’s no reason to freak out. But if all or most of your poops have these characteristics, let your doctor know.

Your insides ache.

Abdominal pain is one of the most common symptoms of both pancreatic cancer and acute pancreatitis, which is a type of deadly inflammation, Hendifar says. But that pain manifests in different ways depending on the underlying condition.

If the pain seems to start in your middle before “radiating” into your mid or lower back—and if it lingers for weeks—that may be a sign of pancreatic cancer, Epperly says. Also, if you’ve already seen your doctor and he or she has prescribed a type of drug called a proton-pump inhibitor—such as omeprazole (Prilosec) or esomeprazole (Nexium)—let your doc know if your symptoms don’t improve. Hendifar says it’s common for doctors to mistake pancreatic cancer–triggered pain for reflux or other GI issues, many of which a proton-pump inhibitor should help resolve.

On the other hand, if the pain comes on suddenly and is intense and focused in the middle of your abdomen, that’s the type associated with acute pancreatitis, Epperly says.

In either case, don’t freak out. A lot of health issues—some serious, but many mild—can cause stomach aches or pain, Hendifar adds. Just get yourself to a doctor.

Diabetes rears its head.

Your pancreas produces hormones that help control your body’s production of insulin, as well as your blood sugar levels. When the pancreas is imperiled, it’s common for sufferers to develop type 2 diabetes, Hendifar says. If your weight is under control and you eat a healthy diet, a new diabetes diagnosis should lead to a closer examination of your pancreas.

The same holds for a diabetes sufferer who suddenly finds her disease hard to manage. “Those sudden changes in diabetes status without an obvious explanation, those are things we see associated with pancreatic cancer,” he says.

You’re nauseated after burgers.

Nausea and vomiting are symptoms to watch out for—particularly if you’ve been eating fatty foods, Hendifar says. Again, because your pancreas produces enzymes that help your digestive system break down fat, diseases that mess with your pancreas tend to mess with your body’s fat-digesting capabilities, which leads to nausea. “Hamburgers are often nausea triggers, and so are avocados and nuts, which are all high in fat,” he says. “Pizza is another one that’s really tough for patients with a compromised pancreas.” Epperly says pancreatitis is more likely than pancreatic cancer to lead to sudden vomiting and nausea.

You’re experiencing weight loss.

It’s tempting to credit your new diet. But if you’re shedding weight—and especially if you’re experiencing the radiating pain described above—that weight loss could be due to the digestive issues associated with pancreatic cancer or disease, Hendifar says. Thyroid issues and some other health conditions can also explain rapid weight loss. In any case, you need to see someone.

MSN.Health

Thank you for reading 🙂

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Vitamin Deficiencies~

3 Most Common Vitamin Deficiencies

Darwin Malicdem 6 hrs ago

Many people believe that malnutrition is not a problem in developed worlds, including the U.S. The country has an abundant food supply that could help meet the population’s nutritional needs. 

© Farion_O/Getty Images

However, studies showed that not all residents of “well fed” communities are healthy. Nutrient deficiencies are also common in the U.S. 

One research conducted in 2018 under the National Health and Nutrition Examination Survey (NHANES) suggested that both children and adults in the country have high cases of vitamin deficiencies. 

Researchers found that 31 percent of the entire population was at risk for one vitamin deficiency. Many Americans have been following diets high in calories but low in nutrients. 

Heather Moday, an allergist and immunologist from Moday Center for Functional and Integrative Medicine, has been treating many patients who experienced deficiencies. But she noted Americans lack three common vitamins due to Western diets. And they are as listed below:

Magnesium

It plays an important role in the body and supports 300 biochemical reactions. Moday recommended that people consult their doctors to take some supplements. 

“It’s an electrolyte that we don’t readily get back into our bodies, and we don’t find it a lot naturally in foods,” she told mindbodygreen. “So that one I tend to supplement a lot with.” 

Video: 3 Signs You’re Not Getting Enough Magnesium (Reader’s Digest)Click to expand

Vitamin B

Moday said many of her patients lacked vitamin B. This could be surprising since people can get all forms of B vitamins from plant- and animal-based foods. 

She explained that the body easily loses the vitamin because it supports multiple functions, including the nervous system, detoxification system and immune system. However, the Western diet might not provide enough amounts of vitamin B to meet the body’s needs. 

Moday said problems with gut health might also contribute to vitamin B deficiency. 

Zinc

Moday said zinc is one of the most common vitamins not available in the diet plans. Zinc mainly supports the immune system and helps the body prevent the spread of potentially harmful bacteria and viruses. 

“If I had to pick a deficiency that a lot of people have outside of vitamin D, it would be zinc,” she said. 

Moday said eating more seafood could help treat the vitamin deficiency. Some zinc-rich foods are oysters and mollusks.

Thank you for reading 🙂

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Slow Metabolism?

If You Have a Slow Metabolism, Here Are 5 Doctor-Approved Ways to Burn Belly Fat

If you have a slow metabolism, trying to lose belly fat can be disheartening to say the least. Good news: it’s still achievable. But there’s also a reason why losing weight is challenging when you have a slow metabolism.

To explain that, let’s first define what your metabolism actually is. When we say “metabolism,” we’re actually referring to metabolic rate, which is the way your body turns what you eat and drink into usable energy, and how it stores that energy so you can use it later on. Your metabolic rate is tied to your body composition and muscle mass, said Elizabeth Lowden, MD, bariatric endocrinologist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. Specifically, you can boost your metabolism by increasing your muscle mass and lowering your body fat. 

But, your slow metabolism makes it difficult to lose the fat, but the fat makes it difficult to speed up your metabolism. It’s a frustrating conundrum, said Holly Lofton, MD, director of the Medical Weight Management Program at NYU Langone Health. “We have to break that cycle somewhere,” she told POPSUGAR.

Do I Have a Slow Metabolism?

“Those with smaller body frames, who are shorter and may have difficulty holding on to muscle mass, tend to have lower metabolisms,” Dr. Lowden told POPSUGAR. How can you tell if that’s you? Get your metabolism tested, Dr. Lofton said. You can do this at weight management centers as well as some gyms and dietitians’ offices, and you have a few different options to choose from.

The first is called indirect calorimetry, which determines your metabolic rate by measuring your oxygen consumption and carbon dioxide production. The second option is bioelectric impedance, which measures your fat mass, muscle mass, and water percentage – and from those, your metabolism – by way of a painless electrical impulse that passes through your body.

If neither testing option is available to you, Dr. Lofton said, you can also get a rough estimate of your metabolic rate from an online calculator. “Keep in mind that these only base off height and weight, and will have some error depending on one’s fat mass,” Dr. Lofton cautioned. Here are a few other ways to determine if you have a slow metabolism.

Be in a Caloric Deficit

If you have a slow metabolism and want to lose belly fat, the first priority is to eat fewer calories, Dr. Lofton told POPSUGAR. You want to be in a slight caloric deficit, which means consuming fewer calories than you burn. “Weight loss always comes down to energy balance,” Dr. Lowden explained. Dr. Lofton recommended cutting about 250 calories a day to start. Here’s exactly how to get into a caloric deficit, if you’ve never done it before.

Decreasing your food intake slightly has two positive effects. For one thing, you’ll start to lose fat. Maybe not necessarily from your belly; now is a good time to remember that you can’t spot-reduce fat, but by reducing your body fat as a whole, you’ll start seeing results around your belly. And when you lower your body fat percentage, you’ll also start to boost your metabolism, Dr. Lofton said.

Increase Physical Activity, Especially Intense Cardio Exercise

While you’re lowering your caloric intake, Dr. Lofton also recommended getting more exercise. Building muscle through strength training is actually the best way to boost your metabolism, but when your overall goal is to lose belly fat, Dr. Lofton actually recommended starting with cardio. “The body loses fat efficiently by doing intense physical activity,” Dr. Lofton explained. Both cardio and strength training are important for your overall health and weight loss, but initially upping your cardio while reducing your caloric intake will lead to faster results.

Any kind of exercise will be helpful to start: walking more, taking the stairs, getting up and moving throughout the day. But the best weight loss results will come when you’re really upping your heart rate, “huffing and puffing, exerting yourself to the point where it’s difficult to hold a conversation, but still possible,” Dr. Lofton said. “That’s the level of intensity you want to get to.”

High-intensity interval training is one option to try that’s been proven to help with fat loss, especially when it comes to visceral fat, Dr. Lowden told POPSUGAR. Visceral fat is the fat around your organs, as opposed to the subcutaneous fat under your skin, which is the kind you can see. (Here’s more on the difference between the two.) Visceral fat is actually the more dangerous kind, Dr. Lowden said, leading to metabolic health issues like abnormal blood sugar, heart disease, high blood pressure, and fatty liver disease. So doing HIIT actually benefits you in multiple ways: it’ll help you lose fat overall and dangerous visceral fat in particular. We recommend this 45-minute bodyweight HIIT workout for weight loss as a good place to start.5/7 SLIDES© Getty / mihailomilovanovic

Build Muscle

When you’re about halfway to your goal weight, Dr. Lofton recommended starting strength training to increase your metabolism further. A caloric deficit and cardio workouts should help you lose fat, which improves your metabolism; now, putting on lean muscle mass will rev it up even more. Muscle increases your basal metabolic rate, explained Dr. Lowden, which means that your body burns more calories at rest. “Higher levels of muscle mass can also increase the number of calories you burn during activities and exercise,” she added. Basically, muscle equals a higher metabolism all-around. Get started with this four-week weightlifting workout plan that’s tailored for beginners.

Boost Your Metabolism With Healthy Fats and Protein

Healthy fats and protein take longer for your body to digest, and you actually expend more energy digesting them than you do other foods, said Dori Arad, PhD, director of the Mount Sinai PhysioLab, in a previous interview. Though building muscle is the best way to increase your metabolism, eating more of these foods can give you a small boost. Protein has the added bonus of helping you build muscle, too. And when it comes to losing weight and working on your metabolic rate, every little bit counts!

Go for healthy fats like:

  • Nuts, including almonds and walnuts
  • Fatty fish, such as salmon and trout
  • Avocados
  • Olive oil

And choose lean sources of protein, such as:

  • Skinless chicken and turkey
  • Beans and lentils
  • Fish
  • Tofu
  • Ground beef that’s 90 percent lean or leaner

Make Long-Term Changes and Stay Consistent

Having a slow metabolism and trying to lose weight can be incredibly frustrating, for all the reasons we’ve discussed, but it’s not an impossible task. The difference between a “fast” and “slow” metabolism is less than you might think, Dr. Lowden told POPSUGAR, and it can be overcome with consistent lifestyle changes. “Lower basal metabolic rates mean that patience and consistency are important,” she said. “It may take longer to make the right changes and see the results you are looking for, but it does not mean you will fail.”Increase Physical Activity, Especially Intense Cardio Exercise While you’re lowering your caloric intake, Dr. Lofton also recommended getting more exercise. Building muscle through strength training is actually the best way to boost your metabolism, but when your overall goal is to lose belly fat, Dr. Lofton actually recommended starting with cardio. “The body loses fat efficiently by doing intense physical activity,” Dr. Lofton explained. Both cardio and strength training are important for your overall health and weight loss, but initially upping your cardio while reducing your caloric intake will lead to faster results.
Any kind of exercise will be helpful to start: walking more, taking the stairs, getting up and moving throughout the day. But the best weight loss results will come when you’re really upping your heart rate, “huffing and puffing, exerting yourself to the point where it’s difficult to hold a conversation, but still possible,” Dr. Lofton said. “That’s the level of intensity you want to get to.”
High-intensity interval training is one option to try that’s been proven to help with fat loss, especially when it comes to visceral fat, Dr. Lowden told POPSUGAR. Visceral fat is the fat around your organs, as opposed to the subcutaneous fat under your skin, which is the kind you can see. (Here’s more on the difference between the two.) Visceral fat is actually the more dangerous kind, Dr. Lowden said, leading to metabolic health issues like abnormal blood sugar, heart disease, high blood pressure, and fatty liver disease. So doing HIIT actually benefits you in multiple ways: it’ll help you lose fat overall and dangerous visceral fat in particular. We recommend this 45-minute bodyweight HIIT workout for weight loss as a good place to start.

https://www.msn.com/en-us/health/weightloss/if-you-have-a-slow-metabolism-here-are-5-doctor-approved-ways-to-burn-belly-fat/ss-AAGiUfU?ocid=spartandhp&fullscreen=true#image=4

Thank you for reading 🙂

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Men, Silent Signs of a heart attack

Arm Pain

“Atypical heart attacks can have a wide range of presentations,” explains Dr. David Gatz, an emergency physician at Mercy Medical Center in Baltimore, Maryland. “Pain or discomfort will frequently still be a part of the presentation, but may not involve the chest. Examples might include arm or neck pain.”

Indeed, in the Canadian study, 19 percent of men noted that they’d experienced neck pain, and 26 percent noted having pain in both arms at some point. And while some discomfort is normal,

Toothaches

Toothaches don’t always mean it’s time to schedule a trip to the dentist. Rather, for a surprising number of male heart attack victims—13 percent in the Canadian study, to be exact—tooth pain was one of the silent symptoms of their heart problem.

Weakness

A general feeling of lethargy and frailty could mean that you have the flu—or it could indicate that you’re having a heart attack. In the ER, “some [heart attack] patients report more vague symptoms like generalized weakness, while still others report an ominous sensation that they’re going to die,” says Gatz.

Throat Pain

“Typical symptoms [of a silent myocardial infarction] like mild pain in the throat or chest can be confused with gastric reflux, indigestion, and heartburn,” explain the editors at Harvard Health. Since so many patients mistake this warning sign for something less severe, they often put off seeing a doctor until their condition has worsened past the point of treatment—making it all the more important for individuals to pay attention to this symptom when it occurs. 9. Throat Pain “Typical symptoms [of a silent myocardial infarction] like mild pain in the throat or chest can be confused with gastric reflux, indigestion, and heartburn,” explain the editors at Harvard Health. Since so many patients mistake this warning sign for something less severe, they often put off seeing a doctor until their condition has worsened past the point of treatment—making it all the more important for individuals to pay attention to this symptom when it occurs.

Pressure in the Center of the Chest

Though most people associate heart disease with pain on the left side of the chest—where the heart is located—it is actually more common for a person experiencing a heart attack to feel pressure or pain in the center.

“Heart attacks most often cause discomfort in the center of the chest, along with a sensation of unremitting squeezing, fullness, or tightness,” cardiologist Dr. Curtis Rimmerman, MD, explained to the Cleveland Clinic,

Nausea

Feeling sick to your stomach? It could be because that sushi you ate at lunch was past its prime—or it could be a silent sign your heart isn’t working like it’s supposed to. This happens because, during a heart attack, the heart diverts blood away from the digestive system, thereby causing unpleasant gastrointestinal issues.

Back Pain

Pain anywhere in your upper body could be a symptom of heart disease—not just your chest. According to the Cleveland Clinic, when the heart is having difficulty functioning, it activates nerves that can trigger pain elsewhere in the body. So, if you’re dealing with discomfort in your back and you can’t explain why, it might be time to get your heart checked out—just to be safe.

Numbness

You can once again thank impaired blood flow for this subtle heart attack symptom. Because a heart attack causes the blood vessels throughout the body to narrow, it limits the amount of blood your extremities receive and therefore causes them to go numb.

Thank you for reading 🙂

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Coconut Oil Does What?

Moisturize dry skin

Perhaps one of the most well-researched and famous uses of coconut oil is its ability to replenish dry skin. This oil is a nourishing powerhouse and is full of beneficial fatty acids and antioxidants that work to heal your skin, boost collagen production, and prevent issues such as eczema and rosacea. 

Prevent razor bumps

Coconut oil works as a naturally hydrating shaving cream that will give you a close shave while penetrating your skin to prevent rashes and shaving cuts. Be cautious when shaving during a  shower as the heat from the water can cause the coconut oil to become incredibly slippery. 

Remove stubborn makeup

Many commercial makeup removers are full of harsh ingredients that damage and dry out your skin. This wonder oil works to remove even the most stubborn waterproof mascara with just a few swipes. Be sure to rinse and cleanse your face following use as too much oil can clog your pores. 

Cook at high heat

Because of its high saturated fat content, coconut oil is one of the all-time best oils for cooking things at high heat. Unlike other unhealthy oils such as vegetable and safflower, it retains its structure and will not break down during cooking.

Trim your waistline

If you eat a healthy, whole foods diet and exercise regularly but still can’t lose those last few pounds, coconut oil could help you cross the line to your weight loss goal. It has been shown to be an effective tool for cutting down on excess visceral fat along with a healthy lifestyle. It may also help reduce hunger, which can lead to a lower calorie intake and subsequent weight loss. 

Reduce inflammation

Chronic inflammation can be dangerous and severely debilitating. Adding coconut oil to your diet helps reduce this inflammation and markers of oxidative stress. 

Restore shine to wood furniture

Over time, wood furniture can get grimy and dusty, and no amount of cleaning seems able to restore its shine. Instead of purchasing commercial wood polish with dangerous chemicals and weird-smelling fragrances, simply place a little coconut oil on a soft cloth and apply in a circular motion. It will soak into your furniture and leave it gleaming!

Act as a carrier oil

Essential oils should never be applied directly to the skin since they can cause burning and rashes and are too potent on their own. Combine them with a gentle carrier oil such as coconut oil to receive all of the health benefits of both. 

Restore lifeless hair

If you use a lot of heat on your hair such as blow dryers and flat irons, you are probably accustomed to dealing with brittle ends and dry, lifeless locks. Lauric acid, the main fatty acid in coconut oil, has been shown to penetrate the hair shaft more effectively than other oils that simply sit on the surface. Use a coconut oil mask every few weeks to give your thirsty hair the moisture it craves.

Eliminate bad breath

Oil pulling, or swishing a tablespoon of coconut oil in your mouth for 20 minutes before spitting it out, can improve your oral health and eliminate bad breath once and for all. Since coconut oil has antifungal and antibacterial properties, this practice can also help clear away germs in the mouth, prevent gum infection, and even leave your teeth whiter. 

Act as a mild sunscreen

Though coconut oil won’t keep you from burning if you spend hours in the sun, it provides about 20% protection from the sun’s UV rays and can be an adequate daily sunscreen for normal activities. Always be sure to cover up in bright sun and use a higher SFP mineral sunscreen when spending significant time outdoors. 

Note: Always use unrefined organic coconut oil.

As with any information, seek medical help and answers before trying something new on your own. I did not write this nor do I agree or disagree with the article. I am just passing along information so you can make a informed decision on your own.

MwsR

Thank you for reading 🙂

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Decrease Your Fructose, and Here are 10 reasons why…

10 Reasons to Decrease Your Fructose Consumption

  1. Fructose cannot be used for energy by our bodies’ cells and can only be metabolized by the liver. In this sense, fructose becomes like a toxin in the body and the liver must then work hard to get rid of it. It does this by converting it into fat and sending it to our fat cells.
  2. It’s not surprising then that too much fructose can damage the liver and lead to insulin resistance and fatty liver disease. You may be surprised to know that fructose can have the same effect on the liver as alcohol, which as we know, is highly toxic to the liver.
  3. Fructose reacts with polyunsaturated fats and proteins in our bodies 7X more than glucose. This chemical reaction creates what are known as AGEs (advanced glycation end-products). These are compounds that create oxidative damage in our cells and ultimately cause inflammation and a host of chronic diseases.
  4. Fructose actually increases the levels of uric acid in the blood. These increased levels in turn cause gout, kidney stones and cause or worsen hypertension.
  5. Under the category of lose/lose: while the majority of your body’s cells cannot use fructose for energy, the bacteria in your GI tract LOVE it, feed off of it, and multiply until you have a bacterial overgrowth.
  6. Because chronic intake of too much fructose damages the liver, the result is dyslipidemia, a condition that causes abnormal amounts of lipids in the blood. Dyslipidemia is a precursor for heart disease.
  7. High levels of fructose cause leptin resistance which is a very bad thing because the hormone leptin controls appetite and metabolism to maintain a healthy weight. People who become leptin-resistant gain fat easily.
  8. Excess fructose can cause diabetes and the complications that go along with the disease.
  9. Like GI bacteria, cancer cells feed off of fructose and use it as their energy source.
  10. Excess fructose has been shown to impair memory in rats.

Fruit is NOT the Enemy

It’s important to note that it is fructose from added sugars that is harmful to our health, not fruit. Fruits are whole foods that contain necessary fiber and provide essential vitamins and minerals. You would have to eat crazy amounts of fruit to reach the harmful levels of fructose discussed in this article. Fruit, in general, is a lesser source of fructose in the diet compare to those foods with (sometimes hidden) added sugars.

Thank you for reading 🙂

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