Should you consume protein supplements with meals or between meals? Researchers recently assessed data from 34 studies and discovered that consuming protein supplements with meals is more effective for weight control, while consuming protein supplements between meals can help increase body mass. Nutrition Reviews, April 2018

Women who consume a diet rich in fish and legumes may delay the onset of menopause. In this study, researchers found that females who consumed one additional daily portion of oily fish or fresh legumes (like peas and beans) began menopause more than three years later than women who ate fewer daily servings of fish…

Though rich in vital nutrients and vitamins, raw fruits and veggies can harbor potentially harmful germs, such as Salmonella and E. coli. When selecting fresh produce, the Centers for Disease Control and Prevention suggests the following: choose produce that doesn’t look bruised or damaged; keep precut fruit and vegetables cold; keep fruit and vegetables separate…

An analysis of data from 18 published studies found that each 100-gram increase in daily fruit and vegetable intake reduces an individual’s risk for depression by 3%. British Journal of Nutrition, May 2018

An analysis of data from surveys completed by teenagers in 2010 and 2015 found that while fewer adolescents are drinking soda, there has been a slight uptick in sugary sport drink consumption. The researchers note that most kids do not need such drinks even if they are physically active and would benefit from simply drinking…

Consuming vegetables can help older women keep their blood vessels healthy. In this study, researchers found that the carotid artery walls of women who ate the most vegetables were about 0.05 millimeter thinner than those who ate the fewest servings of veggies, suggesting a lower risk for heart disease. Lead researcher Dr. Lauren Blekkenhorst adds,…

In this study, researchers reviewed data concerning more than 32,000 women in the United Kingdom and found that those who regularly ate red meat were more likely to develop distal colon cancer than the females in the study who did not eat red meat. Dr. Elena Ivanina, a gastroenterologist at Lenox Hill Hospital in New…

In this study, researchers tracked the pre- and post-treatment diet of more than 400 cancer patients and found that those who consumed the most carbohydrates and sugars in the year before cancer treatment had an elevated risk of mortality from any cause during the following two years. International Journal of Cancer, March 2018

An analysis of the dietary intake and urine samples of more than 4,000 adults revealed that a diet rich fruits and vegetables fails to counter the hypertensive effects of consuming too much salt. Study author Dr. Queenie Chan writes, “We currently have a global epidemic of high salt intake—and high blood pressure. This research shows…

New research shows that increasing the amount of carotenoid-rich foods in the diet can help reduce inflammation in the body within six weeks. Foods rich in carotenoids include carrots, sweet potatoes, dark leafy greens, and tomatoes. Nutrition Research, February 2018