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Category: Diet

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By admin 0 Comments Diet, Gut Health , , , , , , , , , , , , , , , , , ,

Enzymes and Their Role in Biological Functions

Enzymes’ function is to help trigger bodily processes ranging from digestion to blood clotting to growth. What is the best way to support enzyme production?

Enzymes

Enzymes are proteins that act as biological catalysts. They cause and speed up crucial chemical reactions and help the body complete necessary chemical reactions. They are vital for many biological processes, including digestion, metabolism, and molecule building and breaking down. This includes breaking down food, facilitating growth, and forming blood clots. Too little of a certain type can lead to serious health implications like a fatal buildup of toxins. Individuals missing a certain kind of enzyme or having too little of it can develop serious health conditions.

Function

They help speed up chemical reactions in the body (National Human Genome Research Institute, 2025). They facilitate chemical reactions in everything from digesting food to muscle growth. Enzymes facilitate this by binding to a cell, creating the reactions needed. With enzyme binding, chemical reactions can occur without destroying the cell. (Nemours KidsHealth, 2023) Each cell in the body has thousands of enzymes to help facilitate all the complex reactions to maintain health. (National Human Genome Research Institute, 2025)

Factors Affecting Production

In healthy individuals, the body produces the enzymes it needs. However, metabolic disorders can occur if the body does not produce enough of a certain type. (Kennedy Krieger Institute, 2025) These disorders can be serious and are usually caused by a genetic malfunction that impacts production.

Types

There are thousands of different types. Digestive enzymes, for example, aid in the breakdown of food and convert it into energy. Common enzymes that are critical for health include (Nemours KidsHealth, 2023)

Amylase

  • Digestive helps break down starches.

Aspartate aminotransaminase (AST) and Alanine Aminotransaminase (ALT)

  • Help the liver convert sugar into energy.

Creatine Kinase (CK)

  • Helps muscles create energy.

DNA Polymerase

  • Facilitates growth by allowing DNA to duplicate.

Glucose-6-Phosphate Dehydrogenase

  • Keeps red blood cells healthy by preventing damage to the cell.

Lipase

  • A digestive enzyme that helps break down fats and oils.

Protease

  • Digestive helps break down proteins.

Thrombin

  • Causes blood to clot.

Deficiencies

If the body doesn’t make enough of a certain enzyme, it cannot undergo the bodily processes that the enzyme helps facilitate. This can lead to a variety of symptoms. Some are minor, like not being able to eat lactose. Others are serious, like developmental delays caused by the build-up of toxins. (Kennedy Krieger Institute, 2025) Usually, these deficiencies are caused by genetics.

Types

There are various deficiencies. Some are very rare, while others can lead to conditions such as: (Nemours KidsHealth, 2023)

Lactose Intolerance

  • This is caused by not having enough of the enzyme that breaks down lactose, a sugar found in milk, leading to gas and bloating.

Tay-Sachs Disease

  • An often fatal disease caused by a missing hexosaminidase, which is responsible for breaking down fats

Gilbert’s Syndrome

  • This is caused by a missing enzyme that removes waste product (bilirubin) from the blood, leading to bilirubin buildup and
  • Jaundice or yellowing of the skin and whites of the eyes

Galactosemia

  • This leads to slow growth and trouble gaining weight, which is caused by the missing galactose-1-phosphate uridylyltransferase (GALT), which helps break down a sugar called galactose.

Phenylketonuria (PKU)

  • This is caused by having too little phenylalanine hydroxylase, which breaks down a protein called phenylalanine, causing brain damage.

Morquio Syndrome

  • This is caused by having too few enzymes that break down glycosaminoglycans, a type of sugar molecule.
  • This leads to bone and growth abnormalities.

Wilson’s Disease

  • A liver disease is caused by a missing protein that helps break down copper in the body.

Enzyme Production Support

Eat a healthy, well-balanced diet of fruits and vegetables to support enzyme production. Avoid processed foods, especially those that are very fatty (Johns Hopkins Medicine, 2025). The body produces all the necessary enzymes unless the individual has a genetic condition. Supplements aren’t usually required, but they can help with lactose intolerance or digestion in cystic fibrosis patients. (Nemours KidsHealth, 2023)

One supplement type, pancreatic enzyme replacement therapy (PERT), is available. PERT is an FDA-regulated prescription medication prescribed to patients with serious illnesses such as cystic fibrosis. (U.S. Food and Drug Administration, 2019)

Injury Medical Chiropractic & Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Chiropractic Care and Metabolism: The Hidden Link

References

National Human Genome Research Institute. (2025). Enzyme. Retrieved from https://www.genome.gov/genetics-glossary/Enzyme

Nemours KidsHealth. (2023). Enzymes. https://kidshealth.org/en/parents/enzymes.html

Kennedy Krieger Institute. (2025). Metabolic disorders. https://www.kennedykrieger.org/patient-care/conditions/metabolic-disorders

Johns Hopkins Health. (2025). Digestive enzymes and digestive enzyme supplements. https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements#:~:text=You’re%20better%20off%20building,your%20diet,%20especially%20fried%20foods.

U.S. Food and Drug Administration. (2019). FDA approves new breakthrough therapy for cystic fibrosis. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-approves-new-breakthrough-therapy-cystic-fibrosis

By admin 0 Comments Diet , , , , , , , , , , ,

Pineapple Benefits: Nutritional Value and Uses



Find out why pineapple is a superfood, rich in nutrients and perfect for enhancing your health and wellness.

Introduction

In the pursuit of optimal health, diet plays a pivotal role in modulating inflammation, pain, and musculoskeletal function. A well-balanced diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants necessary for cellular repair, immune function, and overall wellness. One fruit, in particular, has gained attention for its potent anti-inflammatory properties—pineapple (Ananas comosus L.). This tropical fruit is not only a delicious addition to a balanced diet but also a powerful natural remedy for inflammation-related conditions.

As a nurse practitioner specializing in physical medicine, functional medicine, and identity formation, I have observed firsthand the impact that dietary choices have on pain management and inflammation control. This article will explore the nutritional benefits of pineapple, its role in inflammation reduction, and how to incorporate it effectively into a patient’s diet.

The Nutritional Powerhouse: Pineapple

Pineapple is more than a refreshing fruit—it is a nutritional powerhouse loaded with essential vitamins, minerals, and bioactive compounds. This tropical fruit originated in South America and has been used in traditional medicine for centuries due to its potent medicinal properties. Pineapple is particularly rich in:

  • Vitamin C: An essential antioxidant that supports immune function, collagen synthesis, and tissue repair.
  • Manganese: Crucial for bone health, metabolic function, and enzymatic reactions.
  • B Vitamins (B1 & B6): Play a key role in energy production, brain function, and nervous system health.
  • Copper: Supports cardiovascular health and enzymatic reactions.

Nutritional Breakdown (Per One Cup of Fresh Pineapple, ~165g):

  • Calories: 82 kcal
  • Carbohydrates: 22g
  • Fiber: 2.3g
  • Sugars: 16g
  • Protein: 1g
  • Vitamin C: 131% of the Daily Value (DV)
  • Manganese: 76% of the DV
  • Vitamin B6: 9% of the DV
  • Copper: 9% of the DV
  • Thiamine (B1): 9% of the DV

Bromelain: The Anti-Inflammatory Enzyme

One of the key components that make pineapple an effective anti-inflammatory food is bromelain, a proteolytic enzyme found predominantly in the fruit’s core and stem. Bromelain has been widely studied for its ability to modulate immune function and reduce inflammation by inhibiting pro-inflammatory cytokines and mediators.

Mechanisms of Bromelain in Inflammation Reduction:

  1. Inhibits NF-KappaB Pathway: Suppresses the activation of NF-KappaB, a transcription factor responsible for promoting inflammatory gene expression.
  2. Reduces Pro-Inflammatory Cytokines: Downregulates IL-1β, IL-6, and TNF-α, key mediators in chronic inflammation.
  3. Enhances Fibrinolytic Activity: Facilitates the breakdown of fibrin, improving circulation and reducing edema formation.
  4. Supports Digestive Health: Aids in protein digestion, reducing gut inflammation and promoting better nutrient absorption.

Clinical Applications of Pineapple for Musculoskeletal Health

Pineapple’s anti-inflammatory effects make it a valuable addition to the diet for patients suffering from various musculoskeletal conditions, including:

  • Osteoarthritis & Rheumatoid Arthritis: Reduces joint swelling, stiffness, and pain by decreasing inflammatory markers.
  • Post-Exercise Recovery: Accelerates muscle repair and reduces soreness by mitigating exercise-induced inflammation.
  • Tendinitis & Bursitis: Aids in reducing localized inflammation and promoting faster healing.
  • Soft Tissue Injuries: Supports tissue regeneration in strains, sprains, and ligament injuries.

Additional Health Benefits of Pineapple

Beyond its anti-inflammatory properties, pineapple offers several other health benefits:

  1. Boosts Immune Function: High vitamin C content enhances immune defense against infections and oxidative stress.
  2. Supports Cardiovascular Health: Bromelain helps prevent blood clot formation and supports healthy circulation.
  3. Aids in Weight Management: Low in calories and rich in fiber, pineapple promotes satiety and supports metabolic function.
  4. Enhances Digestive Health: Bromelain improves protein digestion and reduces gut inflammation, aiding individuals with digestive disorders.
  5. Combats Oxidative Stress: Rich in antioxidants, pineapple protects cells from free radical damage, reducing the risk of chronic diseases.

Fighting Inflammation Naturally- Video

Incorporating Pineapple into a Healthy Diet

Pineapple is an incredibly versatile fruit that can be enjoyed in numerous ways to maximize its health benefits. Here are some simple and delicious ways to incorporate pineapple into a patient’s daily routine:

  • Fresh: Add chunks to salads, yogurt, or smoothies for an antioxidant boost.
  • Frozen: Freeze pineapple pieces for a refreshing snack or blend them into smoothies.
  • Grilled: Grilling pineapple enhances its natural sweetness and pairs well with lean proteins like chicken or fish.
  • Juiced: Fresh pineapple juice can be a hydrating and nutrient-rich beverage.
  • Stir-Fried: Incorporate pineapple into stir-fries for a touch of natural sweetness.

Best Practices for Maximizing Bromelain Benefits

To retain the highest level of bromelain and other beneficial compounds in pineapple, consider the following:

  • Consume Fresh Over Canned: Canned pineapple often contains added sugars and loses some enzyme activity due to processing.
  • Include the Core: The highest concentration of bromelain is found in the core, so consider blending or juicing it rather than discarding.
  • Pair with Anti-Inflammatory Foods: Combine pineapple with turmeric, ginger, or leafy greens for enhanced anti-inflammatory effects.

Considerations and Precautions

While pineapple offers numerous health benefits, some individuals should exercise caution:

  • Allergies: Some individuals may be allergic to bromelain, particularly those with latex allergies.
  • Acidic Nature: Pineapple’s acidity may cause discomfort in individuals with acid reflux or sensitive stomachs.
  • Medication Interactions: Bromelain may enhance the effects of blood thinners and certain antibiotics, requiring consultation with a healthcare provider before regular consumption.

Conclusion

Pineapple is more than just a tropical delight—it is a potent anti-inflammatory food with profound benefits for musculoskeletal health, digestion, and immune support. As a nurse practitioner with two decades of experience in physical and functional medicine, I strongly advocate for dietary interventions as a cornerstone of holistic patient care. Encouraging patients to incorporate pineapple into their diet can be a simple yet effective strategy for reducing inflammation, improving joint health, and enhancing overall wellness.

By making small, evidence-based dietary changes, patients can experience significant improvements in their health outcomes. When combined with other lifestyle modifications, such as physical activity, stress management, and adequate hydration, pineapple can play a crucial role in optimizing musculoskeletal function and quality of life.

For personalized dietary recommendations and integrative treatment plans, consult with a qualified healthcare provider who specializes in functional and physical medicine. By leveraging the power of nutrition, we can help patients achieve long-term health and vitality.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

References

Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. https://doi.org/10.1155/2016/5276130

Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). https://doi.org/10.3390/nu13124313

Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). https://doi.org/10.3390/nu16132060

Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. https://doi.org/10.2174/2772574X14666230522114039

Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. https://doi.org/10.1016/j.foodres.2020.109675

Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. https://doi.org/10.1186/s12986-021-00566-z

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Apple Cider Vinegar for Health and Wellness

Can individuals take one tablespoon of apple cider vinegar daily and see its health benefits?

Apple Cider Vinegar

Apple cider vinegar is a fermented liquid made from crushed apples. The sugars in the apples are converted to alcohol by yeast and then to acetic acid by bacteria, resulting in a sour-tasting liquid used in cooking and as a health supplement. Research suggests that consuming one tablespoon diluted in 8 ounces of water may offer various potential health benefits. (University of Texas MD Anderson Cancer Center, 2024)

Daily Consumption

A study found that drinking one tablespoon is enough to provide health benefits (Samad A, Azlan A, Ismail A. 2016)

Digestion

  • Acetic acid may help improve digestion and promote a healthy gut environment.

Weight Management

  • It may help increase feelings of fullness, potentially reducing overall calorie intake.

Blood Sugar Regulation

  • Some studies suggest it can improve insulin sensitivity and help manage blood sugar levels.

Antimicrobial

  • The vinegar possesses antimicrobial effects that may help fight off harmful bacteria.

Heart Health

  • Research indicates it might lower cholesterol and triglycerides or fats in the blood.

Skin Benefits

  • It may help balance skin pH and reduce acne when used in topically diluted form.

Safe Limit

  • Do not exceed two tablespoons daily to avoid side effects such as digestive discomfort. (MedlinePlus, 2024)

The recommended consumption time varies, but the consensus is to drink it before or during mealtime.

Safely Diluting

Apple cider vinegar is considered safe when consumed in small quantities. However, it should not be drunk straight. It is recommended that it be diluted in water before drinking. Each tablespoon should be diluted in 8 ounces of water. Ways to incorporate into your diet include: (University of Texas MD Anderson Cancer Center, 2024)

  • Add it to dishes when cooking
  • Salad dressings
  • Marinades
  • Sauces
  • Pickling

Risks and Side Effects

Apple cider vinegar is a supplement that should not replace prescribed medications or be used to cure any condition. One of the most significant considerations is its interactions with other substances that can alter the effects of one or more substances. Medications that can interact include: (MedlinePlus, 2024)

Insulin

  • Insulin regulates blood sugar levels.
  • Apple cider vinegar can decrease potassium levels.
  • Combined, they can cause potassium levels to be too low, affecting nerve and muscle function, including the heart.

Antidiabetic Meds

  • Both antidiabetic medications and apple cider vinegar lower blood sugar levels.
  • Taking these two together can cause unsafe blood sugar levels.

Diuretic Meds

  • Both apple cider vinegar and diuretic medications lower potassium levels.
  • These medications can cause potassium levels to drop too low when taken together.

Digoxin Heart Medication

  • Apple cider vinegar can lower potassium levels, increasing digoxin’s side effects.

Other side effects can include: (University of Texas MD Anderson Cancer Center, 2024)

  • Upset stomach
  • Esophagus irritation 
  • Tooth enamel erosion

In addition, individuals with kidney conditions may be unable to handle the excess acid from the vinegar. (University of Chicago Medicine, 2018)

Injury Medical Chiropractic & Functional Medicine Clinic

Always contact a healthcare provider before starting a new supplement to ensure it is safe for the individual and their health. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Healthy Diet and Chiropractic

References

University of Texas, MD Anderson Cancer Center. (2024). What are the health benefits of apple cider vinegar? https://www.mdanderson.org/cancerwise/what-are-the-health-benefits-of-apple-cider-vinegar.h00-159696756.html

Samad A, Azlan A, Ismail A. (2016). Therapeutic effects of vinegar: a review. Current Opinion in Food Science, 8, 56-61. https://doi.org/https://doi.org/10.1016/j.cofs.2016.03.001

National Library of Medicine. MedlinePlus. (2024). Apple cider vinegar. Retrieved from https://medlineplus.gov/druginfo/natural/816.html

University of Chicago Medicine. (2018). Debunking the health benefits of apple cider vinegar. https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar

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Moringa Uses in Everyday Health Routines

Curious about moringa? Explore its incredible health benefits and why you should consider adding it to your diet.

Introduction

As a seasoned nurse practitioner with two decades of experience in physical and functional medicine, I have encountered countless patients struggling with joint inflammation. Many describe persistent joint pain that flares up after simple daily activities, tenderness in their extremities, or morning stiffness that gradually improves throughout the day. Chronic joint inflammation, often associated with conditions like arthritis, can significantly impact one’s quality of life. While conventional treatments such as NSAIDs and corticosteroids can provide relief, they also come with potential side effects. This has led many individuals to explore natural remedies, one of the most powerful being moringa oleifera.

Moringa: A Nutritional and Medicinal Powerhouse

Moringa, commonly referred to as the “Miracle Tree,” is native to parts of Africa and Asia and has been used for centuries in traditional medicine. This nutrient-dense plant is packed with essential vitamins, minerals, antioxidants, and bioactive compounds that promote overall health and well-being. The nutritional composition of 100 grams of dried moringa leaves includes:

  • Protein – 9 grams
  • Vitamin C – 51.7 mg
  • Vitamin A – 378 mcg
  • Calcium – 185 mg
  • Potassium – 337 mg
  • Iron – 4 mg
  • Magnesium – 147 mg
  • Fiber – 2 grams

One of moringa’s most notable attributes is its anti-inflammatory effects, which can alleviate joint pain and stiffness associated with arthritis and other musculoskeletal conditions.

Understanding Inflammation and Joint Pain

Inflammation is the body’s natural response to injury, infection, or chronic conditions like osteoarthritis and rheumatoid arthritis. It can be classified as acute or chronic:

  • Acute inflammation occurs as a temporary protective response, causing redness, swelling, and warmth in the affected area.
  • Chronic inflammation is prolonged and can contribute to progressive tissue damage, joint stiffness, and pain.

For individuals dealing with chronic joint pain, controlling inflammation is crucial to maintaining mobility and preventing long-term complications.

How Moringa Reduces Inflammation

Moringa contains a unique combination of antioxidants, anti-inflammatory compounds, and immune-boosting nutrients that work synergistically to combat inflammation. Here’s how it helps:

1. Rich in Antioxidants

Moringa is loaded with powerful antioxidants such as quercetin, kaempferol, and chlorogenic acid, which neutralize free radicals and inhibit inflammatory enzymes. Studies show that these antioxidants help reduce oxidative stress, a major contributor to joint inflammation.

2. Contains Natural Anti-Inflammatory Compounds

Moringa’s isothiocyanates have been shown to have strong anti-inflammatory properties, helping to regulate inflammatory gene expression and reduce the production of pro-inflammatory cytokines. This is particularly beneficial for individuals with autoimmune-related joint diseases such as rheumatoid arthritis.

3. Supports Immune Function

Since chronic inflammation is closely linked to immune dysfunction, moringa’s immune-boosting properties play a crucial role in modulating inflammatory responses. Rich in vitamin A, vitamin C, and beta-carotene, moringa strengthens the immune system, promoting a balanced inflammatory response and reducing excessive immune activation.

Unlocking The Secrets Of Inflammation-Video

Moringa for Joint Pain & Arthritis

For individuals experiencing arthritis-related joint pain, moringa may serve as a natural alternative to conventional pain relievers. Here are some key benefits:

1. Reduces Joint Swelling and Stiffness

Moringa’s anti-inflammatory properties help reduce joint swelling and stiffness, making it easier to move without discomfort. Research suggests that moringa extracts can lower pro-inflammatory cytokines, helping to restore joint function.

2. Prevents Cartilage Breakdown

The high antioxidant content in moringa helps protect against cartilage degradation, a major cause of joint pain in conditions such as osteoarthritis. By reducing oxidative stress and inflammation, moringa supports joint integrity and prevents further deterioration.

3. Improves Joint Mobility and Flexibility

Many individuals who incorporate moringa into their diet report enhanced joint mobility and flexibility, allowing them to maintain an active lifestyle.

How to Incorporate Moringa Into Your Daily Routine

Adding moringa to your diet is a simple and effective way to harness its health benefits. Here are several ways to consume it:

1. Moringa Powder

  • Mix 1-2 teaspoons of moringa powder into smoothies, soups, or teas for a nutrient-rich boost.

2. Moringa Capsules

  • Ideal for busy individuals, moringa capsules provide a convenient way to incorporate this superfood into your daily routine.

3. Moringa Tea

  • Steeping moringa leaves in hot water for 3-5 minutes creates a soothing, anti-inflammatory herbal tea.

4. Moringa Oil (Ben Oil)

  • Applying moringa oil directly to affected joints can provide additional topical pain relief and reduce inflammation.

Scientific Evidence Supporting Moringa’s Anti-Inflammatory Benefits

Several studies have validated the anti-inflammatory and joint-protective properties of moringa:

  • A 2023 study published in the Journal of Inflammation Research found that moringa extracts significantly reduced pro-inflammatory cytokines in individuals with arthritis.
  • Research from the International Journal of Molecular Sciences highlights moringa’s ability to modulate inflammatory gene expression, reducing chronic inflammation at the molecular level.
  • A 2022 study in the Phytotherapy Research Journal showed that moringa supplementation improved joint mobility and reduced pain in osteoarthritis patients over a 12-week period.

Final Thoughts

Moringa is a powerful, natural remedy for joint inflammation and pain relief. Its anti-inflammatory, antioxidant, and immune-modulating properties make it an excellent alternative to conventional treatments for arthritis and other inflammatory joint conditions. Incorporating moringa into a balanced diet and healthy lifestyle can enhance joint mobility, reduce pain, and improve overall well-being.

For those seeking a holistic approach to joint health, moringa stands out as a safe, effective, and research-backednatural supplement. Whether consumed as a powder, tea, capsule, or oil, moringa can be a game-changer in managing joint inflammation and supporting long-term musculoskeletal health.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of the various effects of incorporating moringa to reduce the inflammatory effects that are causing joint pain. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating anti-inflammatory foods into their diets to reduce the effects of joint inflammation and restore mobility. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

References

Arora, S., & Arora, S. (2021). Nutritional significance and therapeutic potential of Moringa oleifera: The wonder plant. J Food Biochem, 45(10), e13933. https://doi.org/10.1111/jfbc.13933

Bibi, N., Rahman, N., Ali, M. Q., Ahmad, N., & Sarwar, F. (2024). Nutritional value and therapeutic potential of Moringa oleifera: a short overview of current research. Nat Prod Res, 38(23), 4261-4279. https://doi.org/10.1080/14786419.2023.2284862

Chis, A., Noubissi, P. A., Pop, O. L., Muresan, C. I., Fokam Tagne, M. A., Kamgang, R., Fodor, A., Sitar-Taut, A. V., Cozma, A., Orasan, O. H., Heghes, S. C., Vulturar, R., & Suharoschi, R. (2023). Bioactive Compounds in Moringa oleifera: Mechanisms of Action, Focus on Their Anti-Inflammatory Properties. Plants (Basel), 13(1). https://doi.org/10.3390/plants13010020

Cuellar-Nunez, M. L., Gonzalez de Mejia, E., & Loarca-Pina, G. (2021). Moringa oleifera leaves alleviated inflammation through downregulation of IL-2, IL-6, and TNF-alpha in a colitis-associated colorectal cancer model. Food Res Int, 144, 110318. https://doi.org/10.1016/j.foodres.2021.110318

Gessl, I., Popescu, M., Schimpl, V., Supp, G., Deimel, T., Durechova, M., Hucke, M., Loiskandl, M., Studenic, P., Zauner, M., Smolen, J. S., Aletaha, D., & Mandl, P. (2021). Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis. Ann Rheum Dis, 80(7), 884-890. https://doi.org/10.1136/annrheumdis-2020-218744

Sailaja, B. S., Hassan, S., Cohen, E., Tmenova, I., Farias-Pereira, R., Verzi, M. P., & Raskin, I. (2022). Moringa isothiocyanate-1 inhibits LPS-induced inflammation in mouse myoblasts and skeletal muscle. PLOS ONE, 17(12), e0279370. https://doi.org/10.1371/journal.pone.0279370

Vergara-Jimenez, M., Almatrafi, M. M., & Fernandez, M. L. (2017). Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease. Antioxidants (Basel), 6(4). https://doi.org/10.3390/antiox6040091

Xiao, X., Wang, J., Meng, C., Liang, W., Wang, T., Zhou, B., Wang, Y., Luo, X., Gao, L., & Zhang, L. (2020). Moringa oleifera Lam and its Therapeutic Effects in Immune Disorders. Front Pharmacol, 11, 566783. https://doi.org/10.3389/fphar.2020.566783

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Nutritional Yeast for Healthy Cooking and Nutrition

Can incorporating nutritional yeast be an option for individuals seeking a healthy vegan and vegetarian cheese substitute?

Nutritional Yeast

Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast, commonly known as baker’s or brewer’s yeast. It’s popular in vegan and vegetarian cooking for its savory, cheesy flavor and nutritional benefits. Nutritional yeast is harvested, rinsed, and heat-dried to deactivate it, removing its leavening properties. This means it doesn’t cause food to rise but adds flavor and vital nutrients.

Nutrition

Nutritional yeast nutrition information is for 16 grams or around 1.5 tablespoons. (U.S. Department of Agriculture, 2019)

  • Calories – 60
  • Fat – 0.5 grams
  • Sodium – 30 milligrams
  • Carbohydrates – 5 grams
  • Fiber – 3 grams
  • Sugars – 0 grams
  • Protein – 8 grams
  • Thiamin – vitamin B1 – 10 milligrams
  • Riboflavin – vitamin B2 – 10 milligrams
  • Vitamin B6 – 12 milligrams
  • Vitamin B12 – 24 micrograms

Carbohydrates

  • Around 1.5 tablespoons contains 5 grams of carbohydrates, including 3 grams of fiber.
  • Yeast provides an especially beneficial form of soluble fiber known as beta-glucan, with unique health benefits. (Bashir K. M. I., & Choi J. S. 2017)

Fats

  • Most brands are naturally fat-free.

Protein

  • It provides all essential amino acids with 8 grams per 1.5 tablespoons.

Vitamins and Minerals

Most nutritional yeast products are fortified with added B vitamins. Most provide 600% or more B vitamins per 16 grams and 1,000% of the daily value for vitamin B12, depending on the brand. It also has:

  • Calcium
  • Thiamin
  • Iron
  • Potassium

Nutritional Yeast Health Benefits

Health benefits include:

Reduces Risk of Anemia

Iron is typically the first nutrient to come to mind. However, inadequate folate or vitamin B12 also causes anemia. A common treatment for a vitamin B12 deficiency is injections, but large doses consumed can also be effective. (National Institutes of Health, Office of Dietary Supplements, 2024) Individuals who follow a plant-based or vegan diet often have limited sources of vitamin B12. Most brands of nutritional yeast are fortified with B12, providing more than 500% of the daily value per serving. Because B12 is water-soluble, it won’t cause toxicity when consumed in high doses and can serve as a key source of this essential nutrient.

Supports Heart Health

Nutritional yeast contains beta-glucan, a carbohydrate found in the cell walls of plants, bacteria, and fungi. Higher intakes lead to favorable cardiovascular outcomes, including lowering bad cholesterol and increasing good cholesterol. (Bashir K. M. I., & Choi J. S. 2017) In addition, most brands contain potassium, which reduces blood pressure.

Promote Healthy Immune System Function

More research is needed, but several studies have shown how yeast-derived beta-glucan can strengthen the immune system. (Stier H., Ebbeskotte V., & Gruenwald J. 2014) These benefits are attributed to beta glucan’s bacterial fermentation in the intestines. Beta-glucan may also stimulate the activity of crucial immune system cells, like macrophages.

Prevents Constipation

Fiber is essential. The recommended fiber intake is at least 25 to 35 grams daily. Unfortunately, many do not get enough. Nutritional yeast contributes 3 grams of fiber per 16 grams. Fiber regulates bowel movements by pulling water into the colon and adding bulk and softness to stool. (University of Michigan, 2008)
Using nutritional yeast can help reach an adequate fiber intake.

Diabetes Management

Getting enough fiber helps prevent blood sugar fluctuations. Low-fiber diets have been shown to increase the risk of diabetes in various populations. (Harvard T.H. Chan, School of Public Health, 2022) Fiber slows digestion and increases satiety, controlling hunger and the glycemic response. Fiber is beneficial for preventing diabetes and helping those with diabetes maintain good numbers.

Allergies

  • Individuals who suspect a yeast or mold allergy see an allergist for a full evaluation.
  • Yeast overgrowth is another possible condition that is unrelated to yeast allergies.
  • Yeast overgrowth can occur in compromised immune systems or following antibiotic treatment.
  • Because yeast is present in many foods, anyone with a true yeast allergy may have to avoid several food items, including baked goods, fermented alcoholic beverages, marmite/vegemite, sourdough bread, and certain multivitamins. (Cunningham E. 2013)

Adverse Effects

Nutritional yeast is inactive and unlikely to cause negative effects. However, for individuals who suffer from irritable bowel syndrome (IBS) or migraines, yeast may be a trigger. (UMass Medical School Center for Applied Nutrition, 2020)

Varieties

  • Nutritional yeast may be sold as granules, powder, or flakes. (UMass Medical School Center for Applied Nutrition, 2020)
  • Check the label to see if the product is fortified with added vitamins and minerals or has added sodium.
  • Nutritional yeast is a dry food product available year-round in supermarkets or sold in a bulk food bin.

Storage, Safety, and Use

Although nutritional yeast is a dry product, it will stay in the refrigerator longer after it has been opened. Store it in an airtight container, and be mindful of the expiration date on the label.

It can be added to savory dishes such as pasta, roasted meats, vegetables, and salads. Ways to use include:

  • On scrambled eggs.
  • On top of garlic bread.
  • Popcorn seasoning.
  • Add to soups.
  • In pasta dishes, as a substitute for parmesan cheese.
  • An alternative to cheese sauce.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Learning About Food Substitutions

References

U.S. Department of Agriculture. FoodData Central. (2019). Nutritional yeast. Retrieved from https://fdc.nal.usda.gov/food-details/1744022/nutrients

Bashir, K. M. I., & Choi, J. S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International journal of molecular sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906

National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12: Fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Stier, H., Ebbeskotte, V., & Gruenwald, J. (2014). Immune-modulatory effects of dietary Yeast Beta-1,3/1,6-D-glucan. Nutrition journal, 13, 38. https://doi.org/10.1186/1475-2891-13-38

University of Michigan. (2008). Bowel function anatomy. https://medicine.umich.edu/sites/default/files/content/downloads/bowel-function.pdf

Harvard T.H. Chan, School of Public Health. (2022). Fiber. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

Cunningham E. (2013). Is there a diet for “yeast allergy”? Journal of the Academy of Nutrition and Dietetics, 113(3), 484. https://doi.org/10.1016/j.jand.2013.01.013

UMass Medical School Center for Applied Nutrition. Chan, U., School, M., & Nutrition, C. F. A. (2020). Nutritional yeast: Nourishing or no-go? UM. https://www.umassmed.edu/nutrition/blog/blog-posts/2020/2/nutritional-yeast–nourishing-or-no-go/

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Dates: Why You Should Include Them in Your Diet

Can adding dates to one’s diet be nutritious and provide various health benefits for individuals looking for a naturally sweet snack?

Dates

Dates are a type of dried fruit from the date palm tree. Dates are a healthy source of fiber, calcium, magnesium, potassium, niacin, folate, vitamin A, beta-carotene, lutein, and selenium. They can be a healthier alternative to refined sugar because they have a low glycemic index and do not cause a rapid spike in blood sugar levels. They are a rich source of nutrients, including:

  • Fiber: High in fiber, which promotes good digestion and helps keep you feeling full.
  • Potassium: This is essential for heart health and muscle function.
  • Magnesium: supports bone health and energy production.
  • Antioxidants: which protect the body from damage caused by free radicals.
  • Vitamins: a good source of vitamins B6, K, and A.

Consuming them in moderation is recommended, especially for individuals who are trying to lose weight or have diabetes. They are high in sugar, so individuals need to be mindful to avoid or limit additional sources of sugar. Nutritionists and dieticians recommend a modest dose of two large or three small dates, which is around 50 grams and provides half the sugar and calories.

Benefits

Lower Cholesterol

Research has shown that eating dates may also help lower cholesterol and triglyceride levels. However, further research is needed as the current evidence is still inconclusive. (Mirghani H. O. 2024) A recent meta-analysis also showed no significant effect on LDL cholesterol but reduced total cholesterol in individuals with type 2 diabetes.

Help Regulate Blood Sugar

Pitted dates generally don’t contain added sugars but can still contain a significant amount of natural sugars in sucrose, glucose, or fructose. Although their high sugar level may prevent individuals from eating dates as a healthy snack, a key difference between dates and sugary drinks, snacks, or other processed foods is that they contain high levels of fiber. Because of the fiber, which slows glucose absorption in the bloodstream, they also have a low glycemic index, which causes a smaller spike in blood sugar levels. (Mirghani H. O. 2021) Using dates as a sweetener can also be a healthier alternative to refined sugar and can be used in recipes to replace sugar. However, portion control is important.

Support Gut Health

Since dates are high in fiber, they can help the gastrointestinal tract but should be eaten in moderation as part of a balanced, healthy diet. However, they are recommended to be eaten with other fiber-rich foods, specifically those with lower sugar, that includes:

  • Leafy greens
  • Non-starchy vegetables
  • Whole grains
  • Legumes
  • Nuts
  • Seeds

Adding these foods to a diet can also benefit the microbiome. Dates and other fruits can improve the ratio of beneficial gut microbiota. (Eid N. et al., 2015) Eating too many dates could also cause diarrhea, but eating a few daily can help constipation.

Alternatives

  • Other dried fruits, such as prunes, figs, and apricots, are alternatives, but fresh fruits are an even better choice as they are much lower in calories.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Personalized Medicine and Wellness

References

Mirghani H. O. (2024). Effect of dates on blood glucose and lipid profile among patients with type 2 diabetes. World journal of diabetes, 15(6), 1079–1085. https://doi.org/10.4239/wjd.v15.i6.1079

Mirghani H. O. (2021). Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pakistan journal of medical sciences, 37(4), 1230–1236. https://doi.org/10.12669/pjms.37.4.4112

Eid, N., Osmanova, H., Natchez, C., Walton, G., Costabile, A., Gibson, G., Rowland, I., & Spencer, J. P. (2015). Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. The British journal of nutrition, 114(8), 1226–1236. https://doi.org/10.1017/S0007114515002780

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Bone Broth Health: Benefits for Your Body

Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?

Bone Broth Health

Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.

Process

  • Bones are roasted or boiled to release flavor.
  • Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
  • The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
  • The broth is strained to remove the bones and solids.

Nutrients

Bone broth is a healthy source of:

Collagen

  • A protein that supports skin, hair, and joint health.

Minerals

  • Including calcium, magnesium, phosphorus, and silicon.

Amino acids

  • Essential for building and repairing tissues.

Bone Broth Health Benefits

While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:

  • Joint health
  • Bone density
  • Digestion
  • Gut health
  • Muscle growth and recovery
  • Hydration
  • Reduce inflammation
  • Improve skin elasticity and appearance
  • Boost immune system

While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.

Nutrient-Rich

  • Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.

Joint Health

  • Collagen is the main source of protein found in bones, tendons, and ligaments.
  • Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)

Anti-Inflammatory

Protein-Rich

  • Incorporating bone broth into one’s diet can help meet protein goals.
  • One cup of bone broth contains four to 20 grams of protein.

Digestion and Gut Health

  • Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
  • Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
  • It also contains glycine, which may help quell digestive issues such as acid reflux or GERD, though research is limited. (Wang B. et al., 2015) (Nagahama K. et al., 2012)

Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended to consume less than 2,300 milligrams of sodium per day to support a healthy heart, reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.

What To Look For

Quality

  • When possible, choose a bone broth that’s grass-fed and organic.
  • Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
  • Starting with the highest quality ingredients ensures it will be as nutritious as possible.

Type

  • Various types include chicken, beef, turkey, and bison varieties.

Packaging

  • Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
  • When selecting, consider how often it is used, how much is needed, and storage space.
  • For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.

Consistency

  • Generally, bone broth is a thick, slightly viscous beverage.
  • Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
  • Powdered bone broth is also a great option for those who prefer a lighter beverage.
  • Individuals can choose a low-sodium bone broth to limit sodium intake.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Reducing Inflammation In The Body

References

Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332

Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. https://doi.org/10.1186/1550-2783-7-13

Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. https://doi.org/10.1155/2017/1716701

Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. https://doi.org/10.3390/nu13010265

Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. https://doi.org/10.1007/s00726-014-1773-4

Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. https://doi.org/10.12659/msm.882190

American Heart Association. Association, A. H. (2024). Lifestyle & Risk Reduction, High Blood Pressure. https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf

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Cheddar Cheese Nutritional Value Explained

While cheddar cheese’s high-calorie count and saturated fat content have nutritional drawbacks, can a moderate amount be an enjoyable part of a healthy diet?

Cheddar Cheese

Cheddar is a hard, cow’s milk cheese known for its dense, layered texture and nutty flavor. It is a favorite cheese served in quesadillas, mac and cheese, or on burgers. However, cheddar cheese nutrition isn’t considered ideal.

Nutrition

Nutrition information for 1 ounce/28 grams of cheddar cheese. (U.S. Department of Agriculture, 2019)

  • Calories – 120
  • Fat – 10 grams
  • Sodium – 190 milligrams
  • Carbohydrates – 0 grams
  • Fiber – 0 grams
  • Sugars – 1 grams
  • Protein – 7 grams
  • Calcium – 201.6 milligrams
  • Vitamin A – 95.7 micrograms
  • Vitamin B12 – 0.3 micrograms

Carbohydrates

  • Cheddar contains zero carbohydrates, meaning it has no fiber and little sugar.

Fats

  • Most health concerns focus on fat and saturated fat content. (Lordan R. et al., 2018)
  • Whole-milk cheddar is high in total fat – 10 grams per ounce.
  • Saturated fat – 6 grams per ounce.
  • Traditionally, nutrition recommendations have advised consuming a diet low in saturated fat to reduce the risk of cardiovascular disease.
  • However, research suggests saturated fat in whole foods like cheese may not harm heart health. (Astrup A., Geiker N. R. W., & Magkos F. 2019)
  • Further research is needed to determine the pros and cons of saturated fat in dairy. (Hirahatake K. M. et al., 2020)

Protein

  • It provides 7 grams per 1-ounce serving, and protein accounts for over 30% of cheddar’s calories.
  • This can significantly add to one’s daily intake.

Vitamins and Minerals

  • Calcium is a micronutrient at 200mg (or 20% of daily value) per ounce.
  • One ounce provides 10% daily vitamin A recommendation and 14% phosphorus, plus small amounts of zinc, selenium, and riboflavin.
  • Cheddar cheese can be relatively high in sodium at 190mg per ounce if trying to cut down on salt. (U.S. Department of Agriculture, 2019)

Health Benefits

Builds Healthy Bones

Builds Muscle

  • Protein performs a variety of functions in the body.
  • Protein helps build muscle; it’s necessary to produce enzymes, give structure to cells, maintain fluid balance, and more. (Carbone J. W., & Pasiakos S. M. 2019)

Calorie-Dense

  • Cheddar is calorie-dense, which increases its satisfaction factor.

May Help Weight Loss

  •  There is the belief that cheese causes weight gain; however, the full-fat dairy paradox, which goes against dietary guidelines, is the idea that full-fat dairy products may be healthier than low-fat or fat-free dairy,
  • Research now suggests removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. (Soltani S., & Vafa M. 2017)

Compatible With Keto and Low-Carb Diets

  • Because of cheddar’s high fat percentage, it’s compatible with high-fat nutrition plans.
  • With zero carbohydrates, cheddar also fits well in low-carb diets.

Low Lactose

  • Cheddar is one of the harder, aged cheeses that’s quite low in lactose.
  • This means lactose-intolerant individuals can often eat it without unpleasant symptoms like bloating, stomach upset, and gas.

Allergies

  • Although it is low in lactose, cheddar still contains casein and whey, two components that can trigger an immune response in individuals with a dairy allergy. (He, M. et al., 2017)

Storage and Safety

Cheddar does not technically require refrigeration. However, storing it in the fridge will help it last longer. According to the USDA, unopened cheddar can last up to six months in the refrigerator, and opened packages can last three to four weeks. Because it’s a hard cheese, cheddar even takes well to freezing, but this will not extend its life more than refrigeration. The USDA estimates cheddar can be frozen for about six months.

Preparation

Cheddar can be added to any number of cheesy dishes or, of course, served alone with crackers. It doesn’t require high heat to become nice and melty. Try adding a whole-grain base and veggies to increase the nutrients in dishes like cheesy casseroles, Mexican dishes, sandwiches, or pasta.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Osteoporosis

References

U.S. Department of Agriculture. FoodData Central. (2019). Cheddar Cheese. Retrieved from https://fdc.nal.usda.gov/food-details/494681/nutrients

Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods (Basel, Switzerland), 7(3), 29. https://doi.org/10.3390/foods7030029

Astrup, A., Geiker, N. R. W., & Magkos, F. (2019). Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in nutrition (Bethesda, Md.), 10(5), 924S–930S. https://doi.org/10.1093/advances/nmz069

Hirahatake, K. M., Astrup, A., Hill, J. O., Slavin, J. L., Allison, D. B., & Maki, K. C. (2020). Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in nutrition (Bethesda, Md.), 11(3), 533–547. https://doi.org/10.1093/advances/nmz132

Malmir, H., Larijani, B., & Esmaillzadeh, A. (2020). Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis. Critical reviews in food science and nutrition, 60(10), 1722–1737. https://doi.org/10.1080/10408398.2019.1590800

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136

Soltani, S., & Vafa, M. (2017). The dairy fat paradox: Whole dairy products may be healthier than we thought. Medical journal of the Islamic Republic of Iran, 31, 110. https://doi.org/10.14196/mjiri.31.110

He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow’s milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. https://doi.org/10.1186/s12937-017-0275-0

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Unlock the Potential of Parsley Tea for a Healthy Lifestyle

Can drinking parsley tea help improve overall health?

Parsley Tea

Parsley is commonly used as a garnish and to increase flavor in dishes. Some use parsley leaves instead of salt in their food to reduce their sodium intake. It is widely available in grocery stores and can be grown at home. Parsley tea is an herbal tea. Surprisingly, parsley tea benefits health, but not all of this is supported by scientific evidence. There are different kinds of parsley:

  • Curly leaf (Petroselinum crispum)
  • Flat leaf (Petroselinum neapolitanum) or Italian parsley.
  • Parsley is high in vitamins A, B, C, E, and K.
  • Parsley also provides fiber, iron, copper, calcium, and potassium.

The kind used in tea is up to you, based on flavor preferences.

Benefits

Parsley is believed to have various benefits, some of which are derived from consuming parsley tea. For example, parsley is used to freshen breath; however, adding sugar reduces dental benefits. Many women also suggest that parsley helps to ease menstrual cramps, and others say that consuming parsley or tea helps them eliminate excess water weight. However, further research is needed to support its benefits that include: (Ganea M. et al., 2024)

  • Asthma
  • Cough
  • Digestive problems
  • Menstrual problems
  • Fluid retention and swelling (edema)
  • Urinary tract infections
  • Kidney stones
  • Cracked or chapped skin
  • Bruises
  • Insect bites
  • Liver disorders
  • Tumors

Preparation

The quickest way to enjoy parsley tea is to use a parsley tea bag. Brands are available online and in health food stores. Parsley tea bags are manufactured using dried leaves, which can be stored in a cool, dry place and last much longer than fresh parsley. The herb is inexpensive, and making parsley tea at home is also cheap and easy.

Choose Parsley

  • Flat or curly.
  • Remove the leaves from the stems.
  • Gather about 1/8-1/4 cups of leaves for each cup of tea.
  • Place the leaves at the bottom of your cup or in a tea infuser.
  • Note: you can also use a French press to make parsley tea.
  • To do so, place the loose leaves at the bottom of the French press.

Heat Water

  • Once boiling, fill the cup or press with hot water.

Allow the Leaves to Steep

  • For about four minutes.
  • Steep longer if you prefer a stronger cup.
  • If you are new to parsley tea, start with a weaker cup and gradually increase the strength as you get used to the taste.

Remove the Parsley Leaves

  • With a spoon, remove the infuser and discard the leaves.
  • If you use a press, place the plunger on top and slowly press down to separate the leaves from the tea.
  • Flavor your tea with lemon or a little sugar (optional).

Side Effects

The FDA generally recognizes parsley as safe (GRAS). However, consuming large amounts—more than you would typically consume in amounts commonly found in food—can be dangerous. Having a cup of tea daily is not considered a large amount, but if you make tea with parsley oil or ground parsley seeds, your intake could be much higher than normal. Individuals who consume too much parsley may experience anemia and liver or kidney problems. (Alyami F. A., & Rabah D. M. 2011) Individuals who have diabetes, fluid retention, high blood pressure, or kidney disease should talk to their doctor to see if consuming parsley is safe for them, as it may cause side effects that can worsen their condition. Patients who undergo surgery are advised to avoid parsley in the two weeks before their procedure.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic focuses on and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and various medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Optimizing Your Wellness

References

Ganea, M., Vicaș, L. G., Gligor, O., Sarac, I., Onisan, E., Nagy, C., Moisa, C., & Ghitea, T. C. (2024). Exploring the Therapeutic Efficacy of Parsley (Petroselinum crispum Mill.) as a Functional Food: Implications in Immunological Tolerability, Reduction of Muscle Cramps, and Treatment of Dermatitis. Molecules (Basel, Switzerland), 29(3), 608. https://doi.org/10.3390/molecules29030608

Alyami, F. A., & Rabah, D. M. (2011). Effect of drinking parsley leaf tea on urinary composition and urinary stones’ risk factors. Saudi journal of kidney diseases and transplantation: an official publication of the Saudi Center for Organ Transplantation, Saudi Arabia, 22(3), 511–514.

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Discover the Delightful World of Rice Noodles

Can incorporating rice noodles be a healthy alternative to traditional pasta for individuals looking to change their normal routine?

Rice Noodles

Several alternatives are available to replace wheat-based pasta, including:

  • Black beans
  • Chickpeas
  • Edamame
  • Lentils
  • Rice

Like gluten-free pasta, rice noodles are made with rice flour instead of semolina wheat. Different types of rice, such as brown and white, can be used to make rice noodles. The ingredients are typically rice flour, water, and tapioca starch for texture. Compared with wheat pasta, rice noodles have a mild flavor and texture.

Nutrition

Rice noodle calories and nutrition information is for 1 cup of cooked noodles. (U.S. Department of Agriculture, 2020)

  • Calories – 187
  • Fat – 0.4 grams
  • Carbohydrates – 41.8 grams
  • Protein – 3.1 grams
  • Fiber – 1.75 grams
  • Sugar – 0.05 grams
  • Sodium – 438 milligrams

Carbohydrates

Regular spaghetti noodles are made with semolina, which comes from durum wheat. Rice noodles are a healthy source of complex carbohydrates, with 41.8g of carbohydrates per serving. Individuals who follow a low-carb diet or track their carb intake should consider portion sizes when enjoying rice noodle dishes.

Fats

Rice noodles contain less than 1g of fat per serving. However, the fat content of meals may vary depending on the other ingredients, sauces, and toppings. Foods high in fat, such as vegetable oils, nuts, seeds, avocados, fish, and eggs, will increase the total fat.

Protein

Rice noodles have 3.1g of protein per serving. Although they are not a significant source of protein, they can be paired with other protein sources, such as meat, fish, or tofu, to make high-protein meals.

Vitamins and Minerals

Rice noodles contain small amounts of:

  • Calcium
  • Iron
  • Magnesium
  • Zinc

Health Benefits

The noodles are an alternative to regular pasta, which can be a healthful addition to a well-balanced diet and make for a great gluten-free pasta alternative.

Energy Levels

  • Because they are predominantly made of carbohydrate calories, they are beneficial for increasing and sustaining energy levels.

Gluten-Free Alternative

  • Rice noodles are especially beneficial for individuals who follow a gluten-free diet.
  • Individuals with celiac disease and non-celiac gluten sensitivity should read rice noodle packaging carefully to ensure it is gluten-free.
  • The noodles are also suitable for vegan, vegetarian, low-fat, and low-calorie diets.

Allergies

The noodles are inherently gluten-free because the main ingredient is rice flour. However, individuals with gluten intolerance should ensure no cross-contamination occurs with other non-gluten-free ingredients. Individuals with dietary allergies should check the label to see if cross-contamination may have occurred during processing or if a rice noodle product contains added allergens. Rice noodles are also free of other common allergens, including dairy, soy, eggs, fish, nuts, and wheat.

Preparation

They are cooked by boiling them in water, which rehydrates them. Once cooked, they can be used like regular pasta noodles. They are commonly used in stir-fries and Italian pasta dishes and can be used as substitutes for wheat, egg, and ramen noodles. If a recipe calls for any noodles, use rice noodles instead to change up the texture and flavor.

Storage and Safety

The noodles should be stored in a cool, dry place like the pantry. They come in vacuum-sealed packaging or boxes, so they do not need refrigeration until cooked.

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References

U.S. Department of Agriculture, FoodData Central. (2020). Rice Noodles, cooked. Retrieved from https://fdc.nal.usda.gov/food-details/1101528/nutrients