Got Soy Milk?

Every once in awhile I try different kinds of milk to see if it compares to cow’s milk, whether it be almond milk, oat milk or soy. Out of all the alternative milks, soy milk was what I found to be the most satisfying and most comparable in nutrition to cow’s milk. However, I was aware of the controversy in the past of soy milk affecting breast cancer development and decided to set my mind at ease and do some research.

Do soy products promote cancer growth?

• 2008 review study:
  • High soy consumption was strongly related to a 29% reduction in the risk of breast cancer, higher in those with a BMI than 25
  • Possible association between adolescent intake of soy-containing foods and a reduction in breast cancer risk throughout life.
  • Eating just 10 milligrams of soy daily can influences circulating hormones and possibly reduce breast cancer risks by 16%
• 2011 study:
  • The risk of early stage breast cancer-related death decreased as soy intake increased, exhibiting more benefit than harm compared to contradictions in the past

So what can you do to consume a moderate amount of soy? 

• Try soy milk! Soy milk, on average, contains 80 calories, 4 grams of fat, only 0.5 grams of saturated fat and 7 grams of protein. And it tastes very similar to cow’s milk. Use it for a refreshing beverage, in smoothies, or on cereal.

       

Soy milk                                                          Cow’s milk (skim)            Almond milk

• Substitute meat products with soy products like tofu. Tofu is often good cooked crisp in a frying pan and added to stir fry, replacing the ricotta cheese in lasagna or crumbled like ground beef in tacos (my roommate is an expert at using tofu).
• Try a soy burger
• Roast soy nuts and add to salads or pasta dishes.

 

 

 

Resources:

 

1. Caan, Bette J. et al. (2011). Soy Food Consumption and Breast Cancer Prognosis. Cancer, Epidemiology, Biomarkers & Prevention. Retrieved from https://cebp.aacrjournals.org/content/cebp/20/5/854.full.pdf

2. UCSF Health. (2019, November 5). Top 20 Ways to Get More Soy in Your Diet. Retrieved from https://www.ucsfhealth.org/education/20-ways-to-increase-soy-in-your-diet.

3. Wu, A. H., Yu, M. C., Tseng, C.-C., & Pike, M. C. (2008).    Epidemiology of soy exposures and breast cancer risk. British Journal of Cancer. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359677/pdf/6604145a.pdf

Antioxidants

You may have heard about antioxidants in the news or by talking to your doctor, and you may have heard many positive claims about them. I recently learned even more about antioxidants in my graduate class and decided I wanted to review how antioxidants work in our body and delve deeper into the research behind them, good and bad.

What are free radicals and antioxidants?

Free radicals are uncharged molecules that contain one or more unpaired electrons that require electrons to be taken from healthy molecules in order to become more stable. The taking of electrons from the healthy molecule, the process of oxidation, causes cells to become damaged. Here’s where antioxidants come in. Antioxidants are substances that delay or reduce oxidation by allowing themselves to be oxidized in the place of healthy molecules. Evan though free radicals don’t necessarily cause disease, but they can damage the cells and cause them to be weaker and more susceptible to disease (3). Unfortunately, as I learned in my class, there are a few ways that we can come into contact with free radicals, including breathing in oxygen, oxidation as we digest our food, some drugs, UV or X-rays, alcohol, cigarettes, pollution, pesticides, herbicides and high fat foods. Free radicals can also be produced when we exercise (3).

Do antioxidants prevent disease?

            While many of the positive study results have been publicized about antioxidants, there is much research to be conducted about all aspects of antioxidants in health. For instance, it was stated that internal (endogenous) antioxidants could dull cell signaling and reduce oxidation during exercise, which could potentially prevent fatigue. A newer concept, short-term infusion of antioxidants could possibly even reduce production of allergic reactions. One compound, resveratrol, works indirectly to repair DNA and could improve chronic disease states such as type 2 diabetics, impaired metabolism, inflammation and hyper triglycerides (2). In addition, the combination of antioxidants like vitamin E, C, beta-carotene, and zinc could reduce the risk for advanced macular degeneration by up to 25%. However, antioxidants have not been found to prevent disease all together (1).

On the other hand, high dosages of antioxidants in a supplemental form can have detrimental side effects that outweigh the positive aspects. It’s important to watch for high dose supplements like vitamin E, which could increase the risk for strokes or prostate cancer or high doses of beta-carotene that could increase the risk in smokers for lung cancer. Also keep in mind that supplementation should not be used to replace a healthy diet or prescribed medication, especially without discussing the matter with your doctor or dietitian as antioxidants can interfere with nutrients and medications in taken in excess (1). As mentioned earlier, more research should be done to determine the effects of antioxidant supplementation as most antioxidant therapies use compounds that require higher concentrations to be effective, yet this can lead to negative risk factors (2).

What foods have the most antioxidants?

Most dietitians will tell you, food first and supplements second. With a balanced diet and your focus on fruit and vegetables, you should be getting most of the vitamins, minerals, and even antioxidants that you would need. The chart below describes possible sources of antioxidants and what foods you can find them in:

(3)

 

 

 

Resources:

1. Antioxidants: In Depth. (2016, May 4). Retrieved from

https://nccih.nih.gov/health/antioxidants/introduction.htm.

2. Schmidt, H. H., Stocker, R., Vollbracht, C., Paulsen, G., Riley, D., Daiber, A., &

Cuadrado, A. (2015). Antioxidants in Translational Medicine. Antioxidants & Redox Signaling, 23(14), 1130–1143. doi: 10.1089/ars.2015.6393

https://www.liebertpub.com/doi/pdf/10.1089/ars.2015.6393

3. Wolfram, T. (n.d.). Antioxidants – Protecting Healthy Cells. Retrieved from

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/antioxidants-protecting-healthy-cells.

 

 

What’s So Good About Vitamin C?

Most people associate vitamin C with immunity and preventing the common cold. We start feeling a cold coming on, people tell us: “you better take some vitamin C”. This statement is partially true in that vitamin C consistently in our diet can help to build up our immunity. However, simply taking a vitamin C tablet right when we are already developing a cold likely won’t prevent it all together. Although, consistently taking vitamin C could possibly reduce the duration at which a cold persists by up to 1 day, and even more so in children.

Vitamin C is an essential dietary vitamin since humans can’t make it on their own, and this is why we need to eat foods with adequate vitamin C. But back to the question, “what’s so good about vitamin C?”. Vitamin C is not only an essential antioxidant component that has the potential to protect our body from free radicals that may cause cancer, cardiovascular diseases, and immune deficiencies, it can also aid in wound healing since it is an important part of connective tissue formation.

Are you iron-deficient?

Vitamin C also plays a large role in improving absorption of iron. The iron that comes from plant foods, called non-heme iron, doesn’t absorb so easily in our bodies compared to heme, animal-based iron. Some examples of non-heme sources are spinach, eggs, nuts, seeds, oats, and beans. Examples of heme iron sources are really any animal food, such as beef, chicken, or pork. But when we consume a vitamin C-rich food in the same meal that we consume a plant-based iron source it will improve how much our body absorbs. This is especially important for those who are vegetarian or vegan.

How much Vitamin C should I be getting?

The Recommended Dietary Allowance (RDA) suggests the amount of a nutrient that 97-98% of the population needs. The chart below lists the RDA depending on age and gender. Most of us need 65-90 mg, men needing more on average.

Where Can I Get My Daily Vitamin C?

It’s true, what they tell you. Fruits and vegetables really are great for your health and do contain the best sources of vitamin C, especially citrus fruits. Below are the top 8 and most commonly eaten foods high in vitamin C:

You can get your daily allowance for vitamin C with one serving of red bell pepper, orange juice or a combo of two of the above. Other sources include tomatoes, spinach, potato, and broccoli.

Can I take too much Vitamin C?

Yes, you can consume a toxic level of vitamin C but common symptoms are only diarrhea, nausea, abdominal cramps, and some gastrointestinal issues.

 

 

Resources:

Moore, M. (n.d.). How Vitamin C Supports a Healthy Immune System. Retrieved from https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system.

Office of Dietary Supplements – Vitamin C. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.

Nutrients

Learn about macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals) here!

Get your Vitamin D Facts Here!!

Eat you fatty fish and drink your milk, but protect yourself enough to prevent skin cancer when getting vitamin D from the sun!

Click HERE for an article about important vitamin D and skin protection!

Fruits and veggies

Veggies-3-5 servings daily
-eat raw-help muscles, bones eyes, reduces skin cancers
Fruit-2 servings daily
-eating with skins=more nutrients prevents cancers-antioxidants, helps immune system (dried fruit are still good)
-instead of drinking highly processed juices make your own veggie or fruit juices!!

Grocery store info:

It’s always good to buy fresh organic fruits and veggies in season… Some are:
Common fruit: apricots, honeydew, limes, mango, oranges, pineapple and strawberries
Common veggies: artichokes, asparagus, broccoli, lettuce, chives, corn, green beans, mushrooms, peas, spinach and onions!!

Also try to buy in bulk with grains to same money etc!’