Latest news with #carotenoids
Medical News Today
01-07-2025
- Health
- Medical News Today
Are hard-boiled eggs good for you?
Hard-boiled eggs can provide an easy and nutritious addition to any dietary plan that allows animal products. They can be a good source of protein and vitamins, and are healthier than other ways of preparing eggs.A hard-boiled egg, or hard-cooked egg, describes an egg that a person cooks in the shell until both the egg white and egg yolk solidify. Typically, a person prepares hard-boiled eggs by placing them into boiling water for around 10 minutes. Hard-boiled eggs can be a nutritious snack or healthful addition to a hard-boiled eggs good for you?Hard-boiled eggs can provide an easy-to-prepare, low-calorie, and portable snack. According to a 2023 review on eggs in general, hard-boiled hen eggs can be a nutrient-dense, beneficial part of a dietary plan. They are high in the following nutrients:vitamin Dmonounsaturated fatty acids (MUFAs)vitamin B12riboflavin (vitamin B2)seleniumbiotin (vitamin B7)iodineHard-boiled eggs are also a source of other vitamins, such as folate (vitamin B9), choline, and vitamin A. Evidence also highlights that eggs are a low-cost source of high quality protein. As eggs contain all of the essential amino acids, health experts refer to them as a complete protein source. Hard-boiled eggs can provide a useful source of protein for people that follow certain dietary plans, such as a vegetarian dietary pattern.A 2022 review also highlights that eggs can provide a useful source of two carotenoid compounds called lutein and zeaxanthin. These two compounds may help to support eye health, such as slowing the development of cataracts and reducing a person's risk of age-related macular degeneration (AMD).Some people may have some concerns about the cholesterol content in eggs. However, eggs are unlikely to have much impact on cholesterol levels, as they are low in saturated fats, which can contribute towards higher cholesterol levels. A 2024 study notes that a higher egg intake is unlikely to have a negative impact on fat levels in the a 2024 review found that eating egg yolks not only avoids increasing heart disease risk, but may improve levels of high-density lipoprotein (HDL), or 'good' cholesterol, in the blood. While more research is still necessary, including eggs as part of a balanced dietary plan my support heart health .Hard-boiled eggs nutritional factsEggs are relatively low in calories, fat, and carbohydrates. One large hard-boiled egg provides 77.5 calories, 5.3 grams (g) of fat, and 0.56 g of carbs. They also provide the following nutrients:Selenium: 15.4 micrograms (µg)Choline: 147 milligrams (mg)Riboflavin: 0.257 mgPantothenic acid: 0.7 mgProtein: 6.3 grams (g)Vitamin A: 74.5 µgPhosphorus: 86 mgVitamin D: 1.1 µgFolate: 22 µgIron: 0.595 mgCalcium: 25 mgPotassium: 63 mgMagnesium: 5 mgBased on the percentage of the recommended daily value (%DV) that a single large hard-boiled egg's nutrients provide, they are a good source of the following nutrients:Selenium: 28% DVCholine: 26.73% DVRiboflavin: 19.77% DVPantothenic acid: 14% DVProtein: 12.6% DVVitamin A: 8.28% DVPhosphorus: 6.88% DVFolate: 5.5% DVVitamin D: 5.5% DVVs. soft-boiled eggsHard-boiled eggs have a lower risk of foodborne illness than softly cooked eggs. Eggs can carry bacteria called Salmonella that can cause people to become sick, resulting in symptoms such as diarrhea, cramps, vomiting, nausea, and any amount of cooking reduces the number of bacteria in an egg, eggs with firm, cooked yolks rather than runny ones pose a lower risk than soft-boiled, runny eggs. This is because runny yolks may not reach hot enough cooking temperatures for long enough to kill all bacteria in the an egg reaches 160° Fahrenheit (°F) or a peak temperature of 165° F can help ensure that an egg is truly some cases, cooking food may reduce its nutritional content. However, a 2022 study found that cooking an egg for longer made nutrients such as vitamins A and D easier to detect, essentially 'unpackaging' them. While this does not mean that the egg provided more nutrients, the researchers suggest that this might have improved how easy they are to absorb and vs fried eggsThe key difference between boiled and fried eggs is the addition of fat content from the oil or butter necessary for cooking fried eggs. Boiled eggs need only water, making them a lower-fat and lower-calorie extra cooking oil or butter adds fat and calories to fried eggs that are not present in boiled eggs. A whole large fried egg provides 90 kcal and 6.81 g of fat, compared to a hard-boiled egg's 77.5 kcal and 5.3 g of for including hard-boiled eggs in dietary plansHard-boiled eggs are highly versatile and easy to batch cook. Serving suggestions might include:eating them as a standalone snack, lightly seasoned with salt and pepperadding them to sandwiches, salads, curries, or grain bowlsusing them in recipes like deviled eggspickle them for a vinegary zingput them on pizzas or stir them into pasta as a toppingPeople who are not eating hard-boiled eggs immediately should store them in a refrigerator that is colder than 40° F, as bacteria grow rapidly between 40° F and 140° F. Eat hard-cooked eggs within one week of cooking. Those planning to freeze hard-boiled eggs should remove the shells beforehand. People who cannot use leftover egg yolks within two days can hard-boil them and store them in a tightly sealed container for an additional four to five eggs are a protein-packed and nutrient-dense addition to any diet. Their cholesterol levels may not significantly impact heart disease risk, and they might offer benefits for eye health, pregnancy, and protection against nutrient deficiencies in older are a good source of choline, selenium, folate, protein, and vitamin A, as well as carotenoids such as lutein and zeaxanthin. Cooking eggs for a longer time helps keep them safe from foodborne bacteria, but it might reduce their nutrient content. However, hard-boiled eggs are lower in calories and total fat than fried eggs. Try hard-boiled eggs in salads, sandwiches, and grain bowls, or enjoy them on their own. Be sure to eat them within a week of refrigeration.
Yahoo
30-06-2025
- Health
- Yahoo
The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNVisceral fat is deep belly fat that can raise the risk of diabetes, heart disease and more. Eating carotenoid- and fiber-rich vegetables may help protect against this harmful fat. Spinach is packed with these compounds, making it a top choice for reducing visceral fat is the type of fat that lies deep in the abdomen and around the middle of the body. It's linked to a long list of chronic health conditions like type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits like exercise, sleep and stress management can play a key role in the amount of visceral fat your body accumulates. So can the foods you eat, especially vegetables. While many vegetables can help protect against this stubborn belly fat, dietitians say the best one of all is spinach. Read on to find out what makes this leafy green so powerful, plus other simple tips to reduce troublesome visceral fat. Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxanthin. 'Carotenoid-rich vegetables like spinach can potentially reduce visceral fat by increasing fat oxidation and reducing inflammation,' says Molly Synder, RDN, LDN. For instance, one study found that people with the highest serum concentrations of carotenoids in their blood, including lutein and zeaxanthin, had less visceral fat than people with the lowest levels. 'Carotenoid-rich vegetables [like spinach] are high in fiber and water, which promote fullness, reduce calorie intake and improve cholesterol levels often linked to visceral fat,' says Diane Han, M.P.H., RDN. In fact, research has found that people who eat a fiber-rich diet carry less visceral fat than those who consume little fiber. And spinach is a tasty way to get it. One cup of cooked spinach provides 4 grams of fiber or 14% of the 28-gram Daily Value. People with obesity tend to have lower levels of carotenoids in their blood. However, research shows that higher carotenoid levels could help reduce their visceral and total body fat. For instance, one study found that when people's blood carotenoids rose, their body fat and waist circumference declined. While the exact reason isn't known for sure, carotenoids from foods like spinach may prevent the buildup of fat, including visceral fat. More research is needed to understand the exact mechanisms behind this process. But tossing some spinach into your salad or an omelet could be a tasty way to trim deep belly fat. 'Of course, carotenoids alone won't cause fat loss, but regularly including carotenoid-rich vegetables like spinach in meals, along with protein, fiber and healthy fats, supports a metabolic environment that can help reduce visceral fat over time,' says Anar Allidina, M.P.H., RDN. For even more visceral fat-reducing power, try these dietitian-approved strategies: Get Moving. Both resistance training and aerobic exercise may be beneficial for reducing visceral fat. Fortunately, you don't have to spend hours in the gym to reap their benefits. 'Even short daily walks after meals reduce belly fat and blood sugar spikes,' says Allidina. The most important thing is consistency to prevent muscle loss over time. Eat Enough Protein. 'Protein helps preserve lean muscle, supports metabolism and keeps you full,' says Allidina. The typical adult requires 0.36 grams of protein daily for each pound they weigh. For the biggest nutritional bang, eat a variety of protein-rich whole foods rather than supplements. And don't forget fiber-rich plant proteins like beans, tofu, edamame and lentils, which can benefit gut health and promote satiety. Manage Stress. Living a high-stress lifestyle without the tools to manage it can take a toll on your health and contribute to excess visceral fat. That's because stress increases cortisol, a hormone that promotes fat accumulation around the abdomen. Stress-management techniques that include mindfulness and relaxation may help keep cortisol in check. 'Try deep breathing, yoga, journaling, time in nature or anything else that helps you feel calm and present,' says Allidina. Limit Added Sugars. It's easy to eat too many added sugars, especially if you typically eat lots of highly processed foods or drink sugar-sweetened beverages. Trouble is, people who consume lots of added sugars tend to have more visceral fat than those who eat few added sugars. If you're wondering how much is too much, stick with the Dietary Guidelines for Americans recommendations of no more than 10% of total calories from added sugars. That's 50 grams of added sugars per day for someone who eats 2,000 calories daily. Visceral fat can spell trouble for your health in all sorts of ways. Fortunately, certain foods can help reduce visceral fat or prevent it from creeping up in the first place. And spinach is a great place to start. In fact, spinach is dietitians' favorite vegetable for reducing visceral fat. This nutritious leafy green is filled with carotenoids that may inhibit fat storage and fight visceral fat-promoting inflammation. It also provides fiber, which has been linked to lower visceral fat levels and helps keep you full and satisfied. Plus, spinach is super-versatile. Whether you like it blended into a smoothie, piled high in a leafy green salad, tucked into a sandwich or stirred into soup, pasta or eggs, there are countless ways to enjoy this good-for-you leafy green. So, toss a bunch in your shopping cart today! Read the original article on EATINGWELL
Yahoo
28-06-2025
- Health
- Yahoo
The #1 Vegetable to Eat More Of to Reduce Visceral Fat, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNVisceral fat is deep belly fat that can raise the risk of diabetes, heart disease and more. Eating carotenoid- and fiber-rich vegetables may help protect against this harmful fat. Spinach is packed with these compounds, making it a top choice for reducing visceral fat is the type of fat that lies deep in the abdomen and around the middle of the body. It's linked to a long list of chronic health conditions like type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits like exercise, sleep and stress management can play a key role in the amount of visceral fat your body accumulates. So can the foods you eat, especially vegetables. While many vegetables can help protect against this stubborn belly fat, dietitians say the best one of all is spinach. Read on to find out what makes this leafy green so powerful, plus other simple tips to reduce troublesome visceral fat. Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxanthin. 'Carotenoid-rich vegetables like spinach can potentially reduce visceral fat by increasing fat oxidation and reducing inflammation,' says Molly Synder, RDN, LDN. For instance, one study found that people with the highest serum concentrations of carotenoids in their blood, including lutein and zeaxanthin, had less visceral fat than people with the lowest levels. 'Carotenoid-rich vegetables [like spinach] are high in fiber and water, which promote fullness, reduce calorie intake and improve cholesterol levels often linked to visceral fat,' says Diane Han, M.P.H., RDN. In fact, research has found that people who eat a fiber-rich diet carry less visceral fat than those who consume little fiber. And spinach is a tasty way to get it. One cup of cooked spinach provides 4 grams of fiber or 14% of the 28-gram Daily Value. People with obesity tend to have lower levels of carotenoids in their blood. However, research shows that higher carotenoid levels could help reduce their visceral and total body fat. For instance, one study found that when people's blood carotenoids rose, their body fat and waist circumference declined. While the exact reason isn't known for sure, carotenoids from foods like spinach may prevent the buildup of fat, including visceral fat. More research is needed to understand the exact mechanisms behind this process. But tossing some spinach into your salad or an omelet could be a tasty way to trim deep belly fat. 'Of course, carotenoids alone won't cause fat loss, but regularly including carotenoid-rich vegetables like spinach in meals, along with protein, fiber and healthy fats, supports a metabolic environment that can help reduce visceral fat over time,' says Anar Allidina, M.P.H., RDN. For even more visceral fat-reducing power, try these dietitian-approved strategies: Get Moving. Both resistance training and aerobic exercise may be beneficial for reducing visceral fat. Fortunately, you don't have to spend hours in the gym to reap their benefits. 'Even short daily walks after meals reduce belly fat and blood sugar spikes,' says Allidina. The most important thing is consistency to prevent muscle loss over time. Eat Enough Protein. 'Protein helps preserve lean muscle, supports metabolism and keeps you full,' says Allidina. The typical adult requires 0.36 grams of protein daily for each pound they weigh. For the biggest nutritional bang, eat a variety of protein-rich whole foods rather than supplements. And don't forget fiber-rich plant proteins like beans, tofu, edamame and lentils, which can benefit gut health and promote satiety. Manage Stress. Living a high-stress lifestyle without the tools to manage it can take a toll on your health and contribute to excess visceral fat. That's because stress increases cortisol, a hormone that promotes fat accumulation around the abdomen. Stress-management techniques that include mindfulness and relaxation may help keep cortisol in check. 'Try deep breathing, yoga, journaling, time in nature or anything else that helps you feel calm and present,' says Allidina. Limit Added Sugars. It's easy to eat too many added sugars, especially if you typically eat lots of highly processed foods or drink sugar-sweetened beverages. Trouble is, people who consume lots of added sugars tend to have more visceral fat than those who eat few added sugars. If you're wondering how much is too much, stick with the Dietary Guidelines for Americans recommendations of no more than 10% of total calories from added sugars. That's 50 grams of added sugars per day for someone who eats 2,000 calories daily. Visceral fat can spell trouble for your health in all sorts of ways. Fortunately, certain foods can help reduce visceral fat or prevent it from creeping up in the first place. And spinach is a great place to start. In fact, spinach is dietitians' favorite vegetable for reducing visceral fat. This nutritious leafy green is filled with carotenoids that may inhibit fat storage and fight visceral fat-promoting inflammation. It also provides fiber, which has been linked to lower visceral fat levels and helps keep you full and satisfied. Plus, spinach is super-versatile. Whether you like it blended into a smoothie, piled high in a leafy green salad, tucked into a sandwich or stirred into soup, pasta or eggs, there are countless ways to enjoy this good-for-you leafy green. So, toss a bunch in your shopping cart today! Read the original article on EATINGWELL
Medscape
06-05-2025
- Health
- Medscape
Carotenoid Consumption Linked to Less Hearing Loss in Kids
Consuming foods high in carotenoids appeared to be modestly linked to a reduced risk for pediatric hearing loss, according to a poster presented at the Pediatric Academic Societies (PAS) 2025 Meeting. 'Pediatric hearing loss increases with age due to otitis media, trauma, ototoxic medications, and/or noise exposure, impacting behavioral and language development,' Julia M. Morales, medical student at Baylor College of Medicine in Houston, and her colleagues reported. The hypothesis underlying the study focuses on the idea that dietary antioxidants may mitigate damage from oxidative stress from loud noises and other insults that can harm cochlear structures and exacerbate hearing loss. Carotenoids have antioxidant properties, and vitamin A, a carotenoid metabolite, has been shown to reduce the risk for hearing loss from infections in some low-resource settings. 'The findings are intuitively plausible,' Daniel Choo, MD, professor, Department of Otolaryngology-Head and Neck Surgery, Cincinnati Children's Hospital Medical Center, University of Cincinnati College of Medicine, Cincinnati, and Akron Children's Hospital, Akron, Ohio, told Medscape Medical News . 'There are significant data demonstrating that oxidative stress can damage or kill cochlear cells and subsequently cause sensorineural hearing loss,' said Choo, who was not involved in the study. 'Several lines of research also show that antioxidants can likely protect the cochlea from a variety of insults including noise trauma, chemotherapy-related, and some antibiotic (aminoglycoside)-related hearing loss, so proposing that the antioxidant effects of carotenoids might protect hearing doesn't seem unreasonable.' The researchers analyzed data from the 2017-2020 National Health and Nutrition Examination Survey (NHANES), which provided dietary recalls for assessing carotenoid and vitamin A intake and both self-reported hearing loss and pure-tone audiometry for assessing hearing ability. The researchers calculated the association between carotenoid intake and pure-tone audiometry. The sample included 2502 youths with an average age of 12 years, including 1048 children aged 6-11 years and 1454 adolescents aged 12-19 years. The incidence of mild speech-frequency hearing loss — loss of the ability to hear sounds within the frequency range of human speech — was 1.6% in the sample. In addition, 3.01% had mild high-frequency hearing loss, and 0.04% had moderate high-frequency hearing loss. Self-reported hearing quality was rated as being excellent by 64.5% of participants, being good by 31.6%, having 'a little trouble' by 3.4%, having moderate trouble by 0.5%, and having a lot of trouble by 0.08%. None reported deafness. A little less than half the participants (45.8%) had a history of at least three ear infections. The researchers did not identify any associations between carotenoid or provitamin A intake and ear infections. However, children with self-reported hearing loss consumed less beta-cryptoxanthin ( P < .001), lutein plus zeaxanthin ( P < .001), vitamin A from carotenoids ( P = .047), and provitamin A carotenoids ( P = .03). The researchers also identified a link between high-frequency hearing loss and several carotenoids: Greater hearing loss was associated with a lower intake of alpha-carotene ( P < .002), beta-carotene ( P < .02), provitamin A carotenoids ( P < .015), and vitamin A from carotenoids ( P < .02). After adjusting for confounders, children consuming the highest quartile of beta-cryptoxanthin and alpha-carotene had about half the odds of high-frequency hearing loss (adjusted odds ratio [aOR], 0.47; P = .04 and aOR, 0.42; P = .01, respectively). Similarly, a significant inverse association existed between speech-frequency hearing loss and beta-carotene, alpha-carotene, lutein plus zeaxanthin, provitamin A carotenoids, vitamin A from carotenoids, retinol, total vitamin A, and total carotenoids ( P < .01 for all). In the adjusted analysis, however, the intake of any carotenoids was not significantly associated with speech-frequency hearing loss. 'Speech-frequency hearing loss is often conductive, from ear infections, while high-frequency [hearing loss] reflects sensorineural damage from noise and oxidative stress,' the authors wrote. 'However, the lack of association with ear infection history indicates carotenoids may be more relevant to sensorineural than conductive pathways.' Overall, the poster findings reinforce one reason that vegetables are a beneficial part of a healthy diet, with carotenoids, in particular, likely providing a protective effect for hearing, among other benefits, Choo said. 'The implications from this research are that children should have the 'proper' amount of carotenoids in their diet,' he said. 'However, this study doesn't really address how much carotenoids a child needs to achieve an otoprotective effect against sensorineural hearing loss. The research also doesn't specify what carotenoids should be ingested, how frequently, or in what format.' Food sources of carotenoids in NHANES included carrots, sweet potatoes, bell peppers, spinach, kale, and broccoli. 'If nothing else, incorporating these vegetables into a child's diet is almost never going to be a bad thing,' Choo said. Other limitations included the study's reliance on dietary recall and the lack of objective measurements for how much carotenoids the participants consumed, so the study lacks the rigor of a well-controlled study, Choo pointed out. The research was funded by the US Department of Agriculture. The authors did not report having any disclosures. Choo is a site principal investigator for an otoferlin gene therapy trial funded by Akouos and Eli Lilly and consults for 3NT Medical and Decibel/Regeneron.
