We know too much salt consumption can mean bad things for our health, driving up blood pressure and with it our chances of heart disease and stroke. Scientists at Germanys University Hospital Bonn have now turned their attention to its impacts on the immune system, finding that a diet too heavy on sodium chloride can also significantly weaken our natural defenses against bacterial infections.

While its drawbacks are well established, previous research has suggested that a high-salt diet may actually benefit human health in some ways. Studies have shown that certain skin infections heal faster in animals fed a high amount of salt and that immune cells called macrophages are more active in the presence of salt, leading some to conclude that a diet high in sodium chloride can boost ones immune system. The new study from the University Hospital Bonn team reveals that's not necessarily the case.

"Our results show that this generalization is not accurate," says Katarzyna Jobin, lead author of the study.

According to the team, this is because of the way salt is distributed around the body after it is consumed, and the mechanisms that control it. The skin acts as a kind of salt reservoir, absorbing excess amounts of sodium chloride and keeping salt concentration in the blood and organs more or less constant, which is why some skin diseases benefit from a higher intake of sodium chloride.

Meanwhile, the kidneys play the important role of filtering out excess salt via urine, through what the researchers describe as a sodium chloride sensor. While this does a good job of cleansing the body of additional salt, as a side effect it also leads to the buildup of what are known as glucocorticoids in the body. These hamper the activity of an important type of immune cell in the blood called granulocytes, which are key to fighting bacteria.

The scientists explored what this meant for mice fed a high-salt diet, finding that urinary tract infections healed far more slowly in those subjects. In another experiment they explored the mices impeded ability to fight off listeria infections, which can come about through contaminated food and lead to fever and vomiting.

"We were able to show this in mice with a listeria infection," explains Dr. Jobin. "We had previously put some of them on a high-salt diet. In the spleen and liver of these animals we counted 100 to 1,000 times the number of disease-causing pathogens."

Another experiment involved human subjects, with the volunteers fed a high-salt diet an extra six grams on top of their daily intake and then providing blood samples for study. The researchers found that the extra salt raised glucocorticoid levels, and that the granulocytes ability to fight off bacteria was far worse as a result.

"We have now been able to prove for the first time that excessive salt intake also significantly weakens an important arm of the immune system," explains Prof. Dr. Christian Kurts from the Institute of Experimental Immunology at the University of Bonn.

The research was published in the journal Science Translational Medicine.

Source: University Hospital of Bonn

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High-salt diet found to hamper the immune system - New Atlas

The ketogenic diet is a low carb, high fat diet commonly used for weight loss.

Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs (1).

However, the diet also carries risks you should be aware of.

Here are 7 keto diet dangers to know about.

Carb intake on the keto diet is typically limited to fewer than 50 grams per day, which can come as a shock to your body (2).

As your body depletes its carb stores and switches to using ketones and fat for fuel at the start of this eating pattern, you may experience flu-like symptoms.

These include headaches, dizziness, fatigue, nausea, and constipation due in part to dehydration and electrolyte imbalances that happen as your body adjusts to ketosis (3).

While most people who experience the keto flu feel better within a few weeks, its important to monitor these symptoms throughout the diet, stay hydrated, and eat foods rich in sodium, potassium, and other electrolytes (3).

As your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms at the beginning of the keto diet.

High fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet because they dont contain carbs. If you eat a lot of these foods, you may have a higher risk of kidney stones.

Thats because a high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine (4, 5).

Some studies also suggest that the keto diet reduces the amount of citrate thats released in your urine. Given that citrate can bind to calcium and prevent the formation of kidney stones, reduced levels of it may also raise your risk of developing them (5).

Additionally, people with chronic kidney disease (CKD) should avoid keto, as weakened kidneys may be unable to remove the acid buildup in your blood that results from these animal foods. This can lead to a state of acidosis, which can worsen the progression of CKD.

Whats more, lower protein diets are often recommended for individuals with CKD, while the keto diet is moderate to high in protein (6).

Eating a lot of animal foods on the keto diet can lead to more acidic urine and a higher risk of kidney stones. This acidic state can also worsen the progression of chronic kidney disease.

Since the keto diet restricts carbs, it can be difficult to meet your daily fiber needs.

Some of the richest sources of fiber, such as high carb fruits, starchy vegetables, whole grains, and beans, are eliminated on the diet because they provide too many carbs.

As a result, the keto diet can lead to digestive discomfort and constipation.

A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect (7).

Whats more, fiber feeds the beneficial bacteria in your gut. Having a healthy gut may help boost immunity, improve mental health, and decrease inflammation (8).

A low carb diet thats lacking in fiber, such as keto, may negatively affect your gut bacteria although current research on this topic is mixed (8).

Some keto-friendly foods that are high in fiber include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.

Due to its carb restrictions, the keto diet is often low in fiber. This may trigger constipation and negative effects on gut health.

Since the keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, it may fail to provide recommended amounts of vitamins and minerals.

In particular, some studies suggest that the keto diet doesnt provide enough calcium, vitamin D, magnesium, and phosphorus (9).

A study that evaluated the nutrient composition of common diets revealed that very low carb eating patterns like Atkins, which is similar to keto, provided sufficient amounts for only 12 of the 27 vitamins and minerals your body needs to obtain from food (10).

Over time, this may lead to nutrient deficiencies.

Notably, guidelines for clinicians who manage people on a very low calorie keto diet for weight loss recommend supplementing with potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E (11).

Keep in mind that the nutritional adequacy of this diet depends on the specific foods that you eat. A diet rich in healthy low carb foods, such as avocados, nuts, and non-starchy vegetables, provides more nutrients than processed meats and keto treats.

Some studies suggest that keto provides insufficient vitamins and minerals, including potassium and magnesium. Over time, this could lead to nutrient deficiencies.

Low carb diets like keto have been shown to help manage blood sugar levels in people with diabetes.

In particular, some studies suggest that keto may help decrease levels of hemoglobin A1c, a measure of average blood sugar levels (12, 13, 14).

However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating. Hypoglycemia can lead to coma and death if not treated.

A study in 11 adults with type 1 diabetes who followed a ketogenic diet for over 2 years found that the median number of low blood sugar events was close to 1 per day (15).

Individuals with type 1 diabetes typically experience low blood sugar if they are taking too much insulin and not consuming enough carbs. Thus, a low carb keto diet may increase the risk.

Theoretically, this could also happen to individuals with type 2 diabetes who are taking insulin medications.

Even though low carb diets have been shown to improve blood sugar control in people with diabetes, they may also increase your risk of low blood sugar events especially if you have type 1 diabetes.

The keto diet is also associated with impaired bone health.

Several studies in animals link the keto diet to decreased bone strength, likely due to losses in bone mineral density, which may occur as your body adapts to ketosis (16, 17).

In fact, a 6-month study in 29 children with epilepsy on the keto diet discovered that 68% had a lower bone mineral density score after going on the diet (18).

Another study in 30 elite walkers determined that those who followed keto for 3.5 weeks had significantly higher levels of blood markers for bone breakdown, compared with those who ate a diet higher in carbs (19).

All the same, more extensive research is warranted.

The keto diet may reduce your bone mineral density and trigger bone breakdown over time, though further studies are needed.

The ketogenic diets effect on your risk of chronic illness, such as heart disease or cancer, is hotly debated and not entirely understood.

Some evidence suggests that high fat, low carb diets that focus on animal foods may lead to poor health outcomes, while diets that emphasize vegetable sources of fats and proteins provide benefits (20, 21).

A long-term observational study in over 130,000 adults linked animal-based low carb diets to higher rates of death from heart disease, cancer, and all causes (21).

On the other hand, vegetable-based low carb diets were associated with a lower rate of death from heart disease and all causes (21).

Another study in over 15,000 adults found similar results but tied both low and high carb diets to a greater all-cause death rate, compared with moderate carb diets in which carbs comprised 5055% of total daily calories (22).

Yet, more substantial studies are needed.

While research is mixed, some evidence suggests that low carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and all causes.

While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to nutrient deficiencies, digestive issues, poor bone health, and other problems over time.

Due to these risks, individuals with kidney disease, diabetes, heart or bone ailments, or other medical conditions should speak to their healthcare provider before trying the keto diet.

You may also want to consult a dietitian to plan balanced meals and monitor your nutrient levels while on this diet to help minimize the risks of complications and nutrient deficiencies.

Go here to read the rest:
7 Potential Dangers of the Keto Diet - Healthline

BATON ROUGE - Officials say development along the Government Street corridor will carry on amid coronavirus fears.

The Department of Transportation and Development says a lane closure at the intersection of Government and S. 10th Streetwill happen starting 8 a.m. Friday and continue through 3 p.m. Saturday.

According to DOTD, crews are currently filing roadway joints and performing curb and gutter work on the roundabout approaches. Construction on the roundabout multi-path began this week.

Construction on the project first began back in January 2018. The $11.7 million project will reduce travel lanes to one in each direction, with a two-way-left-turn-lane in the center. Also included in the project are sidewalk improvements, with ADA accessible ramps and bicycle lanes in each direction, as well as a roundabout that will replace the signalized intersection at Government St., Lobdell Ave., and Independence Park Blvd.

The project is expected to be completed in late 2020.

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Work continues on Government St. road diet project this week - WBRZ

21-lockdown plan: Try to have early dinners in your days of quarantine

21-day lockdown: Your time in quarantine is now for at least 21 days, after Prime Minister Narendra Modi called for a complete lockdown of the country last night. The step has been called for in order to curb down the spread of coronavirus outbreak, which has killed at least 9 and infected at least 562 people in India. Celeb nutritionist Rujuta Diwekar has been sharing day-wise quarantine plan which includes both diet and workout tips that you can follow. They are simple and easy-to-follow and can be helpful in maintaining your health and weight as you self-isolate at home.

The plan which Diwekar shared today includes eating non-perishables like pulses, grains, millets and spices.

1. You can begin your day with squats and lunges at home. Skipping rope, jumping jacks, push-ups, pull-ups, planks, side planks etc are other exercises that you can do. Else, you can even plan a fun play session like hopscotch with the rest of your family members and the kids in the house.

Do not skip exercising and be physically activePhoto Credit: iStock

2. On rising, have a handful of unsalted pistas (or any other nuts of your choice) or some khareek with some ghee.

Also read:Coronavirus: Should You Disinfect Your House Too? Here Are The Steps You Should Follow

3. For breakfast, you can have a homemade ragi dosa with gun powder, or have plain dosa if you have a leftover batter. Ragi is a gluten-free whole grain which is rich in fibre and can help with weight loss and diabetes management.

4. After your breakfast, you can have dry coconut with jaggery and 1-2 coriander seeds. Now isn't this an interesting snacking option?

5. For lunch, have the good old rajma chawal. Legumes like rajma are rich in protein. When combined with the complex carbs in rice, it makes for a dish with a complete amino acid profile. You can also have dal rice or khichdi.

Also read:Coronavirus In India: How COVID-19 Mysteriously Killed Males, Elderly People

6. After your lunch, you can opt having homemade mathri or some nuts. You can also involve your kids in making mathri at home.

7. Have early dinner. This is actually the time when you can make the effort of having dinners early. On the day you have the aforementioned meals, you can opt for a light dinner like some khichdi and papad, or have teekha poori with achar as Diwekar suggests.

8. Keep a gap of at least two hours between your dinner and bedtime. Before going to bed, either have a cup of turmeric milk or a cup of milk with gulkand and sabja (basil) seeds.

You can have a cup of turmeric milk at bedtimePhoto Credit: iStock

9. Stay well-hydrated throughout the day.

10. Make sure that you are physically active and do not skip exercising.

In this 21-day lockdown, try to get good quality sleep. Work towards sleeping and waking up at the same every day. This extended quarantine period can be used to restore good health and even your dream weight. Stay indoors, stay safe everyone!

Also read:Avoid Weight Gain While Working From Home With These Healthy Snacks

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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21-Day Lockdown: 10 Diet And Workout Tips That You Can Follow - NDTV News

Everyone and their mother has an opinion on the keto diet. The high fat, low carb diet focuses on getting healthy fats in your instead of carbs. Some say it does wonders, having lost 50 pounds or more on the diet. Others say depriving your body of carbs is hurting it more than helping it.

But theres one thing we can all agree on: everyone needs to keep their opinions to themselves and let people make their own decisions. Just send these memes to anyone you know doing keto, to remind them how far theyve come and how they can keep going.

Once you get into ketosis, its smooth sailing from there.

Of course, keto doesnt mean you have to give up the foods you love. You just have some changes you have to make.

We hope youre not the kind of person who enjoys a nice glazed donut for breakfast, because keto is going to stink for you.

But doctor, its a bike that cuts carbs! Isnt that what you told me to do?

Get used to the taste of cauliflower, because thats all youre going to know for the rest of your life.

You can eat an entire stick of butter, but if you put even a bread crumb on this burger cake, youre in trouble.

You pray your friends pick a place that serves breakfast all day so you can just eat bacon, bacon, and bacon.

Read the original here:
Is the keto diet healthy? These memes say yes yes it is - Film Daily

As more and more people are cutting down meat from their diet, the interest in plant-based diet is on an all-time high. Your favourite stars are turning vegetarian, 70 percent of Oscar's after-party menu of vegan, the Golden Globes also decided to reduce the amount of meat and poultry this year in its after-party. While what you eat is completely your choice, but it is important to know about your diet fully well. Many a times people confuse terms like plant-based diet, vegetarian diet and vegan diet, and even use them interchangeably while talking. But there are stark differences betweeneach of these that you should be aware of before making the switch.

(Also Read:11 Vegetarian Recipes That Leave You Wanting More | Popular Vegetarian Recipes)

Contrary to popular perception, not all people who follow a plant-based diet eat only broccoli, kale and spinach for breakfast, lunch and dinner. Some people include a small quantum of animal-based products in their diet too, but stick mostly to eating plant-based foods. Vegans, on the other hand, rule out all animal products from their diet. Additionally, vegans also tend to shape their lifestyle in a way to avoid animal cruelty and suffering at all costs. In other words, vegans could be apprehensive buying leather, or beauty products that are made by harming animals. Vegans are also wary of the adverse environmental effects of animal products.

(Also Read:7 Things You Should Know Before Switching to Veganism)

In the United States, the plant-based food industry saw a $3.3 billion sales increase in 2018 alone. So the next time you are thinking about your diet, and the ratio of food on your plate- make sure you are well-versed with the facts.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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Plant-Based Diet Is Not The Same As Vegan Diet, Key Differences You Must Know! - NDTV Food

OMAD Diet means one meal a day. It aims at restricting your calorie intake thus helping in weight loss.

OMAD Diet or one meal a day diet plan means having just one meal per day instead of three meals. This diet plan restricts your calorie consumption thus helping you in weight loss and digestion process. However, you have to eat lots of nutritious foods in this diet plan. Mostly, people in this diet take the meal at dinner, but you can do that according to your preferences. As per your body needs, you may be allowed to drink green tea or black tea with solid foods like egg and apple during the day but this depends on the dieter's body.

OMAD diet aims at calorie restriction and nutritious and low-calorie food consumption one time of the day or night. When you fast for long 23 hours our body starts using fats to produce energy. Utilizing the existing carbs and fruit sugar helps in fat mobilization. OMAD diet also alleviates constipation improving digestion and absorption. But in the one hour window which allows you to have nutritious food one time of the day can hurt your diet plan if you don't keep a track on what you are eating.

Here is the dos and don'ts list of the OMAD diet. Read on to know more.

Foods to eat in OMAD Diet

Vegetables- Carrot, broccoli, cabbage, cauliflower, beetroot, turnip, scallions, lettuce, bell peppers, sweet potato, spinach and kale.

Fruits- Grapes, watermelon, mango, pineapple etc.

Protein- Chicken breast, lean cuts of pork, fish, mushroom, beans, legumes, tofu, eggs.

Dairy- Full-fat milk, full-fat yoghurt, cheddar cheese, feta cheese, buttermilk, homemade ricotta cheese, cottage cheese etc.

Whole grains- Brown rice, broken wheat, millet, quinoa, barley etc.

Fats and oils- Olive oil, sunflower oil, peanut butter, edible coconut oil, almond butter.

Nuts and seeds- Almond, walnut, pistachios, sunflower seeds, pumpkin seeds etc.

Herbs and spices- Mint, fennel, oregano, garlic, onion, coriander, cumin, turmeric, pepper, black pepper, chilli flakes, cardamom, clove.

Beverages- Water, coconut water, freshly pressed fruit juices, homemade lemonade.

Foods to avoid in OMAD Diet

Dairy- Low-fat milk, low-fat yoghurt, flavoured yoghurt, cream cheese.

Whole grains- White rice.

Fats and oils- Hemp seed oil, Dalda vegetable oil, butter, margarine, mayonnaise.

Nuts and seeds- Cashew nuts.

Processed foods- Salami, sausages, fries, bottled jam, jelly.

Beverages- Packaged fruits juices, soda, diet soda, energy drinks.

Benefits of OMAD Diet

1- Aids in weight loss.

2- Improves heart health.

3- Helpful for people with type 2 diabetes.

4- Prevents weight regain.

6- It makes you energetic.

Read more:
OMAD Diet: THESE are the rules to follow in the One Meal A Day diet plan - PINKVILLA

Best Foods For Lungs: Here is the list of food items that you should include in your daily diet to improve respiratory health.

Unfortunately, we hardly pay attention to our internal organs such as lungs, kidneys, heart and stomach among others. And what we eat, our levels of physical activity, genetics, and environmental conditions among others are the major factors affecting our internal organs. However, the good news is that with the help of certain foods one can include preventing health disorders related to them. Today we are talking about food items that help to keep our lungs healthy. Include the below-mentioned food items as they decrease inflammation, improve airway function and protect from pulmonary disease.

These food items are chockfull of nutrients such as vitamins, antioxidants and minerals among others. They aid to enhance lung health and keep respiratory conditions at bay. How to know if your lungs are healthy or not? So, if your breathing rate is high than normal, nose flaring, grunting sound while exhaling, leaning forward to take deeper breaths and sweating among others are some of the sighs and red flags of respiratory distress.

1. Apples

You must have heard about the saying, an apple a day keeps doctor away. Well, when it comes to the health of lungs it will help you to keep doctors away as they as the phytochemicals present in apples decrease the oxidative stress and inflammation and the same can enhance pulmonary function. As per a study which was published in The European Respiratory Journal, apples can better the lung functions, especially for former smokers.

2. Green Tea

Green tea is one of the popular food items among health and fitness freaks and why not, its consumption has several health benefits including better lungs. Antioxidants, polyphenols and epigallocatechin gallate (EGCG) can be found in green tea and these nutrients can prevent lung diseases from including cancer. The presence of a compound called theophylline acts as a bronchodilator which makes airway function better.

3. Garlic and Ginger

Garlic and ginger are two commonly found kitchen ingredients in India. Indians, since time immemorial, have been using them in daily diet. The food items not only have anti-inflammatory and antioxidant but also several medicinal properties that can help to keep certain lung based health issues at bay.

4. Bananas

Bananas are packed with nutrients such as potassium, fiber and vitamin C and all these aids to improve lung health as well. So, if you have been experience lung problems, then bananas may come to your rescue.

5. Turmeric

Turmeric is another commonly used food items in India. It has been used to treat many health issues. Its inclusion in the daily diet can keep lung diseases such as asthma, COPD, acute respiratory distress syndrome, lung injury and pulmonary fibrosis.

Note: Please consult your physician before making any changes in your daily diet by including these foods.

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Best Foods For Lungs: Include THESE food items in your diet to improve respiratory health - PINKVILLA

Adele in danger is warned by the diet that leads | Reform

The diet of only a thousand calories a day, performed by Adele can bring health problems long term, according to specialists.

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According to Daily Mail, the expert Dale Pinnock reported that a low consumption of calories a day can cause irritability and foggy brain disorder that causes a cognitive dysfunction.

You may also like: Video Valentine Elizalde contact his brother from beyond

If you use the diet as a short-term goal, for example, lose weight for a wedding, you can have great benefits. It is not sustainable in the long term. After a time, the body will search for a way to do it with less the tasks which had previously been made with the most calories, she explained.

The expert mentioned that the daily consumption of calories recommended for a person can vary between a thousand and 800, and 2 thousand.

Read also: Photos: For the February 14, Chayanne is the best gift for girls and great

The primal instinct of the body is survival. After a couple of weeks youll start to feel tired, irritable and having trouble remembering things. It passes quickly, said Pinnock.

Dr. Zoe Williams supported the views of Pinnock, as he believes that a thousand calories a day are not enough for a person to be able to do their daily activities.

This is alarming because the british singer looks unrecognizable, and in fact was seen in the big party after the academy Awards last Sunday where he bragged about his new figure after her major weight loss.

The photo that circulated social networks was shared by the presenter of Russian tv, Kinga Rusin, in which there are both and looks beautiful with such a spectacular dress. Has been very little that has been known and seen Adele in the last year they decided to make a change completely radical getting to lose 63 kilos. After failed attempts of the paparazzi trying to capture her change, this was the first time that the performer poses for a camera.

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Adele in danger is warned by the diet that leads - Play Crazy Game

Each spring, the Environmental Working Group (also known as the EWG) publishes a list of fruits and vegetables that experts at the nonprofit say contain elevated levels of pesticides that may be concerning. Now known as the Dirty Dozen list to health experts and in-the-know shoppers, the list has long called conventional farming methods into question, especially as the EWG also publishes a competing list called the Clean Fifteen that highlights produce containing little to no pesticides when grown conventionally.

The Dirty Dozen list has been published every year since 2004, mostly compiled on internal observations based on analysis of data from the U.S. Department of Agriculture, which routinely tests produce samples for pesticide residues. This year's ranking of pesticide contamination considers 47 different fruits and vegetables based on 43,000 plus data points generated by the USDA as well as the Food and Drug Administration. Here are the 12 grocery store finds that the EWG say had more residue than all others:

If you have been following the Dirty Dozen closely each year, you'll notice that this year's list is largely similar to last year's list strawberries have again earned the top spot of concern for the fifth year in a row. Last year, kale made its way onto the list's top 10 for the first time in over a decade due to new data that suggested pesticide residues on this leafy green included traces of DCPA, a herbicide known under the brand name Dacthal. This year, leafy greens, including spinach, returned to the forefront of the list.

While it didn't officially make the list because it's technically processed, the EWG also included a special report about raisins, since the USDA included raisins in its most recent tests for pesticide residues. EWG experts say that 99% of nearly 700 raisin samples tested positive for traces of at least two pesticides, and one sample had 26 different pesticides. "If we included raisins in our calculations, they would be number one on the Dirty Dozen, said Thomas Galligan, Ph.D, a toxicologist for the EWG, in a press release.

Jose A. Bernat BaceteGetty Images

This doesn't mean that you should automatically cut out all raisins from your diet, or anything on this list, in fact. Stefani Sassos, MS, RD, CDN, a registered dietitian in the Good Housekeeping Institute, says that the EWG's report can feel extra scary without understanding the context in which the research was conducted. Sassos' background in holistic cancer treatment has taught her that organic produce can provide tangible benefits to most anyone, but it's important to stress that the dietary benefits associated with all of the produce items on the EWG's Dirty Dozen list far outweigh any potential blowbacks. Furthermore, previous research published in 2011 suggests that the traces of pesticides found on these vegetables and fruits are well below any federal limit: as much as 1,000 times below the Environmental Protection Agency's limit.

Nearly 90% of Americans do not eat enough vegetables and fruits in their diet, according to 2017 data from the Centers for Disease Control and Prevention, and essential nutrients like fiber as well as entire suites of vitamins and minerals are found in these items. Don't let this list deter you from eating kale, strawberries, spinach, or any of the other staples entirely.

The Dirty Dozen list might inspire you to shop smarter even if you already try to buy organic products as much as you possibly can. If you are concerned about potential pesticides in your groceries (produce included!), Sassos says that the USDA has developed strict rules and regulations to govern organic foods. Anything carrying the USDA organic seal can't be genetically engineered and also must be grown in soil that is free from prohibited substances like synthetic fertilizers and pesticides.

Buying organic versions of the vegetables and fruits on the Dirty Dozen list should eliminate any possible risk associated with potential pesticides. In addition, however, Sassos says that several studies (including this 2014 paper published in the British Journal of Nutrition) have shown that organic produce has significantly more antioxidant polyphenols than produce that has been grown in conventional methods. These antioxidants may help reduce risk of chronic diseases, according to the research, including cardiovascular disease as well as certain cancer. Finally, Sassos says that organic farming methods used to harvest organic produce may also end up being more sustainable than conventional farming methods; soil integrity is key here, as is a biodiverse environment, compared to sheer output.

It's true that raw, fresh organic produce can be more expensive than conventional options and in some regions, it may not be available at all. A smart alternative is to search for frozen varieties instead, especially for the produce items we see consistently each and every year, such as strawberries. "If fresh organic is too expensive, frozen organic foods come at a much better price point and last a long time. Plus, frozen produce is typically picked and flash-frozen at its peak nutritional value. Most frozen produce may be more nutritious than fresh produce that has been sitting on a truck during transport to the supermarket and then sitting in the grocery shelves for days (or even weeks)," Sassos says.

On the flipside, this is one EWG list we can get really excited about! These conventionally raised produce items had the lowest amount of pesticides residues, with nearly all of them only containing four or fewer pesticides. Almost 70% of these samples had no pesticide residues whatsoever:

The Bottom Line: "At the end of the day, my personal opinion is that eating enough produce is the most important thing, regardless of whether it is organic or conventionally grown," Sassos says. "Dont let the dirty dozen list deter you from eating produce if it isnt organic: The nutritional benefits are still there and the vitamins, minerals, and antioxidants provided from produce are essential."

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What Are the Dirty Dozen Foods? Take a Look at the Full 2020 List - GoodHousekeeping.com