Tanya Dutt

13 Iron-Rich Foods To Boost Your Energy Levels

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Iron is an essential nutrient which supports many vital processes in the body. It performs a very important function, such as oxygen transportation, maintenance of muscle functions, and energy metabolism. Therefore, although it is such an essential nutrient, iron deficiency remains an important global health problem especially among women and children. According to research, up to 30% of women and children in the United States suffer from iron deficiency, which may lead to <a href="https://www.healthandme.com/health-wellness/what-happens-to-womens-body-when-there-is-iron-deficiency-article-151042761" data-type="tilCustomLink" target="_blank">anemia</a>—a condition that hinders the body's ability to deliver oxygen effectively. 

This is a common deficiency, and <span>iron-rich foods</span> must be included in your diet. Whether you follow a plant-based diet, a low-carb regimen, or a more traditional omnivorous approach, there are abundant sources of this critical nutrient to suit every lifestyle.

The most important role of iron is in the production of hemoglobin, a protein in red blood cells that allows oxygen to be carried from the lungs to tissues throughout the body. It also takes part in the production of myoglobin, which supplies oxygen to muscles, and supports the functions of various cells, connective tissue health, and hormonal balance.

The daily requirement for iron varies with age, gender, and life stage. For example:

- Nonpregnant women aged 19 to 50 need 18 mg of iron daily, while <a href="https://www.healthandme.com/parenting/13-foods-for-a-healthy-pregnancy-article-151107986" data-type="tilCustomLink" target="_blank">pregnant women</a> require 27 mg.

- Men aged 19 and older need 8 mg per day.

- Children and adolescents require between 7 to 15 mg, depending on their age.

While iron deficiency has a consequence of fatigue and diminished immunity, too much iron can also be dangerous. Adults and teens should consume below 45 mg per day, while children under the age of 13 should intake only 40 mg in a day.

<h2>Animal-Based <span rel="noindex">Sources of Iron</span></h2>

Heme iron-which is highly soluble, therefore much easier to be absorbed in the body-is well found in the diets for people who eat meat and similar products. Following are the best animal-derived sources of iron:

Shellfish, like clams, mussels, and oysters, are also high in iron. Clams, for example, contain about 3 mg of iron in every 3.5-ounce serving, which constitutes 17% of the daily value (DV). Such food products are also good sources of protein and important vitamins. 

Egg is one of the finest dietary sources of heme iron, easy to introduce to any meal. Combining the eggs with vitamin C-enriched vegetables like bell peppers or tomatoes can optimize absorption.

Beef and lamb are one of the most iron-rich types of meat, and as meat cuts go, they provide great portions of zinc and B vitamins too.

<a href="https://www.healthandme.com/health-wellness/cold-hands-and-brittle-nails-could-be-undiagnosed-sign-of-iron-deficiency-article-151039832" data-type="tilCustomLink" target="_blank">Also Read: Cold Hands And Brittle Nails? Could Be Undiagnosed Sign Of Iron Deficiency</a>

There are many iron-fortified plant-based foods for vegetarians and vegans. Non-heme iron is less effectively absorbed than heme iron, but the addition of foods that contain vitamin C makes absorption highly improved. The best ones are:

A nutritional powerhouse, <a href="https://www.healthandme.com/nutrition/not-spinach-the-most-nutrient-dense-leafy-vegetable-is-watercress-ways-to-add-more-greens-to-your-diet-article-151073405" data-type="tilCustomLink" target="_blank">spinach</a> contains 2.7 mg of iron per 3.5 ounces. Moreover, it is rich in antioxidants like carotenoids that protect the eyes and diminish inflammation. The combination of healthy fats, such as olive oil, with spinach can further enhance the nutrient absorption from the vegetable.

Chickpeas supply 1.5 milligrams of iron per cup and contribute to a plant-based protein content of 10.7 grams. Add them to your salads, pasta, or soup or blend them into the making of hummus for that delicious and iron-filled snacking.

Pumpkin seeds contain a lot of iron, with one cup of seeds having 11.4 mg. These seeds can be added to trail mixes, baked goods, or salads for an extra crunch and nutritional lift.

One cup of boiled black beans contains 3.6 mg of iron and goes really well with vitamin C-rich vegetables such as broccoli or bell peppers for improving iron absorption.

Tofu is a soy-based protein that contains 3.4 mg of iron per half-cup serving. Rich in calcium, magnesium, and selenium, tofu is a versatile ingredient that can be easily incorporated into stir-fries, salads, or sandwiches.

<h2>Other High Iron Foods to Add to Your Diet</h2>

This gluten-free grain is an excellent source of non-heme iron, containing 2.8 mg per cup. Quinoa is also rich in protein and essential nutrients like folate and magnesium, making it a superb choice for a balanced diet.

<a href="https://www.healthandme.com/health-news/benefits-of-dark-chocolate-for-hair-and-skin-article-151044201" data-type="tilCustomLink" target="_blank">Dark chocolate</a> is also a treat as nutritious as it is tasty, boasting 3.4 mg of iron per ounce. Other ingredients in this delight include prebiotic fiber and antioxidants, which enhance gut health and have a possibility of helping prevent heart disease.

The nutrients lentils, navy beans, and kidney beans contain contribute to 6.6 mg of iron in every cooked cup - that's about 37% of your DV.

This one's a great all-around pick for many Asian countries, packing 9.1 mg of iron into each serving of a cup, along with its fiber and manganese content. It makes a great snack, excellent addition to a salad, or blended as a fantastic dip.

Each tablespoon of sesame seeds contains 1.3 mg of iron, among other nutrients such as copper and phosphorus. Sprinkle them over salads or stir-fries to add flavor and nutrition.

<h2>Tips for Maximizing Iron Absorption</h2>

While consuming iron-rich foods is essential, enhancing the body's ability to absorb this nutrient is equally important. Here are some tips:

<strong>1. Pair Iron with Vitamin C:</strong> Foods like citrus fruits, strawberries, and bell peppers can boost iron absorption when eaten with iron-rich meals.

<strong>2. Cook with Cast-Iron Cookware: </strong>Using cast-iron pans can increase the iron content of certain foods.

<strong>3. Avoid Calcium and Iron Together:</strong> Calcium can inhibit iron absorption, so try not to consume calcium-rich foods or supplements alongside iron-heavy meals.

Iron is one of the most important nutrients, and it is vital for transporting oxygen to all body parts and in the metabolism of energy. Thus, preventing iron deficiency through adequate consumption of various iron-rich foods from both animal and plant sources will prevent related health problems. The vast number of choices makes it easy to achieve daily iron needs through a healthy and balanced diet.

<em><a href="https://www.cuimc.columbia.edu/news/are-we-underestimating-prevalence-iron-deficiency" data-type="tilCustomLink" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Are We Underestimating the Prevalence of Iron Deficiency?</a> 2021. Columbia University</em>

<a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Iron</a>. National Institute of Health

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Iron is an essential nutrient which supports many vital processes in the body. It performs a very important function, such as oxygen transportation, maintenance of muscle functions, and energy metabolism. Therefore, although it is such an essential nutrient, iron deficiency remains an important global health problem especially among women and children. According to research, up to 30% of women and children in the United States suffer from iron deficiency, which may lead to anemia—a condition that hinders the body's ability to deliver oxygen effectively. This is a common deficiency, and iron-rich foods must be included in your diet. Whether you follow a plant-based diet, a low-carb regimen, or a more traditional omnivorous approach, there are abundant sources of this critical nutrient to suit every lifestyle.Importance of Iron in Your DietThe most important role of iron is in the production of hemoglobin, a protein in red blood cells that allows oxygen to be carried from the lungs to tissues throughout the body. It also takes part in the production of myoglobin, which supplies oxygen to muscles, and supports the functions of various cells, connective tissue health, and hormonal balance.The daily requirement for iron varies with age, gender, and life stage. For example:- Nonpregnant women aged 19 to 50 need 18 mg of iron daily, while pregnant women require 27 mg.- Men aged 19 and older need 8 mg per day.- Children and adolescents require between 7 to 15 mg, depending on their age.While iron deficiency has a consequence of fatigue and diminished immunity, too much iron can also be dangerous. Adults and teens should consume below 45 mg per day, while children under the age of 13 should intake only 40 mg in a day.Animal-Based Sources of IronHeme iron-which is highly soluble, therefore much easier to be absorbed in the body-is well found in the diets for people who eat meat and similar products. Following are the best animal-derived sources of iron:ShellfishShellfish, like clams, mussels, and oysters, are also high in iron. Clams, for example, contain about 3 mg of iron in every 3.5-ounce serving, which constitutes 17% of the daily value (DV). Such food products are also good sources of protein and important vitamins. EggsEgg is one of the finest dietary sources of heme iron, easy to introduce to any meal. Combining the eggs with vitamin C-enriched vegetables like bell peppers or tomatoes can optimize absorption.Red MeatBeef and lamb are one of the most iron-rich types of meat, and as meat cuts go, they provide great portions of zinc and B vitamins too.Also Read: Cold Hands And Brittle Nails? Could Be Undiagnosed Sign Of Iron DeficiencyPlant-Based Sources of IronThere are many iron-fortified plant-based foods for vegetarians and vegans. Non-heme iron is less effectively absorbed than heme iron, but the addition of foods that contain vitamin C makes absorption highly improved. The best ones are:SpinachA nutritional powerhouse, spinach contains 2.7 mg of iron per 3.5 ounces. Moreover, it is rich in antioxidants like carotenoids that protect the eyes and diminish inflammation. The combination of healthy fats, such as olive oil, with spinach can further enhance the nutrient absorption from the vegetable.ChickpeasChickpeas supply 1.5 milligrams of iron per cup and contribute to a plant-based protein content of 10.7 grams. Add them to your salads, pasta, or soup or blend them into the making of hummus for that delicious and iron-filled snacking.Pumpkin SeedsPumpkin seeds contain a lot of iron, with one cup of seeds having 11.4 mg. These seeds can be added to trail mixes, baked goods, or salads for an extra crunch and nutritional lift.Black BeansOne cup of boiled black beans contains 3.6 mg of iron and goes really well with vitamin C-rich vegetables such as broccoli or bell peppers for improving iron absorption.TofuTofu is a soy-based protein that contains 3.4 mg of iron per half-cup serving. Rich in calcium, magnesium, and selenium, tofu is a versatile ingredient that can be easily incorporated into stir-fries, salads, or sandwiches.Other High Iron Foods to Add to Your DietQuinoaThis gluten-free grain is an excellent source of non-heme iron, containing 2.8 mg per cup. Quinoa is also rich in protein and essential nutrients like folate and magnesium, making it a superb choice for a balanced diet.Dark ChocolateDark chocolate is also a treat as nutritious as it is tasty, boasting 3.4 mg of iron per ounce. Other ingredients in this delight include prebiotic fiber and antioxidants, which enhance gut health and have a possibility of helping prevent heart disease.LegumesThe nutrients lentils, navy beans, and kidney beans contain contribute to 6.6 mg of iron in every cooked cup - that's about 37% of your DV.EdamameThis one's a great all-around pick for many Asian countries, packing 9.1 mg of iron into each serving of a cup, along with its fiber and manganese content. It makes a great snack, excellent addition to a salad, or blended as a fantastic dip.Sesame SeedsEach tablespoon of sesame seeds contains 1.3 mg of iron, among other nutrients such as copper and phosphorus. Sprinkle them over salads or stir-fries to add flavor and nutrition.Tips for Maximizing Iron AbsorptionWhile consuming iron-rich foods is essential, enhancing the body's ability to absorb this nutrient is equally important. Here are some tips:1. Pair Iron with Vitamin C: Foods like citrus fruits, strawberries, and bell peppers can boost iron absorption when eaten with iron-rich meals.2. Cook with Cast-Iron Cookware: Using cast-iron pans can increase the iron content of certain foods.3. Avoid Calcium and Iron Together: Calcium can inhibit iron absorption, so try not to consume calcium-rich foods or supplements alongside iron-heavy meals.Iron is one of the most important nutrients, and it is vital for transporting oxygen to all body parts and in the metabolism of energy. Thus, preventing iron deficiency through adequate consumption of various iron-rich foods from both animal and plant sources will prevent related health problems. The vast number of choices makes it easy to achieve daily iron needs through a healthy and balanced diet.Are We Underestimating the Prevalence of Iron Deficiency? 2021. Columbia UniversityIron. National Institute of Health

13 iron-rich foods to boost your energy levels

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I Ate Eggs And Toast For Breakfast Every Day—Here’s How My Body Reacted

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As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

<h2>Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings</h2>

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

<h2>Week 2: Digestive Ease and Improved Focus</h2>

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

<h2>Week 3: Subtle Body Composition Shifts</h2>

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

<h2>Week 4: Strengthened Habits and Sustainable Energy</h2>

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

<h2>Nutritional Benefits at a Glance</h2>

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

<h2>Is This Breakfast Right for Everyone?</h2>

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

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As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.Week 1: Stabilizing Energy and Suppressing Mid-Morning CravingsAt first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.Week 2: Digestive Ease and Improved FocusBy the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.Week 3: Subtle Body Composition ShiftsAbout halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.Week 4: Strengthened Habits and Sustainable EnergyBy the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.Nutritional Benefits at a GlanceToast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.Choline and B12: Important for brain function, nerve health, and red blood cell formation.Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.Is This Breakfast Right for Everyone?Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

i ate eggs and toast for breakfast every day—here’s how my body reacted

Ishita Roy

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<span>Cancer</span> is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily <span>diet</span>. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

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Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.Here’s a closer look at those six foods, and healthier swaps that can protect your health.        View this post on Instagram            A post shared by Saurabh Sethi (@doctor.sethi)]]>Ultra-Processed MeatsThink sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.Sugary DrinksFrom sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.Deep-Fried FoodsCrispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.Charred or Burnt MeatsLove a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.AlcoholMany people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.Ultra-Processed Packaged FoodsInstant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.Don’t Forget to MoveDiet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

these six common foods can increase your cancer risks, says harvard doctor

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We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. 

More than the taste, it also has health benefits. What are those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. 

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. 

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. 

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. 

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. 

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. 

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food &amp; Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. 

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. 

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. 

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. 

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. 

<strong><em>Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.</em></strong>

seasonal health

nutriton

seasonal fruits benefits

seasonal diet

diet and nutrition

stone fruit season

us health

stone fruit season in us

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. More than the taste, it also has health benefits. What are those?Stone Fruit - What Are Those?As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. What Are The Health Benefits?CherriesAs per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. Peaches As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. PlumsThe USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. LycheeThe USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. ApricotsThe USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

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