Health and Me

Ishita Roy

The Truth About IV Drips: Are They Better Than Food Or Supplements?

If you have seen people fulfilling their supplement needs through injections and you are wondering how does it all work out, then you landed at the right page.

This process is called <span>IV therapy</span> or <span>Intravenous Vitamin</span> therapy. It is also known as intravenous micronutrient therapy and hydration therapy. It is a way to give high concentrations of vitamins and minerals directly into the bloodstream, allowing rapid absorption of higher doses of the vitamins and minerals than if the person got them through food or supplements.

These liquids are delivered through a small tube which is inserted into a vein.

The infusion usually takes from 20 to 60 minutes, and it depends on the volume of the cocktail and the size of person's veins.

IV vitamin therapy is usually a very popular therapy among celebrities.

A 2022 study, published in the Alternative Medicine Review: A Journal of Clinical Therapeutic notes about the work of late John Myer, MD and the author who has used an intravenous vitamin and mineral formula for the treatment of wide range of clinical conditions.

The Myers' formula was created in the 1970s and this formula is known as the Myers' Cocktail, which contains:

<ul><li>Magnesium</li><li>Calcium</li><li>B Vitamins</li><li>Vitamin C</li></ul>

The Myers' Cocktail has found to be effective against acute asthma attacks, migraines, fatigue,fibromyalgia, acute muscle spasm, upper respiratory tract infections, chronic sinusitis, seasonal allergic rhinitis, cardiovascular disease, and other disorders.

However, not all studies second this claim. A more recent study done in 2023, published in journal Drug and Therapeutics Bulletin notes that while there are claims that the Myers' Cocktail can reduce stress, increase energy, or boost immunity, there is lack of high quality evidence that suggests that high dose vitamin infusions are necessary or offer any <span>health</span> benefit.

In fact, the study suggests that there may be harms from taking high quantities of some vitamins and minerals. This means if your body already has enough of those vitamins and you consume it through IV therapy, it may actually put your health at risk.

The risks include blood clots, infections, and nutrient overdose. To understand the risks better and to find the answer to the question of whether IV therapy is actually needed and is better than consuming nutrients through food or medicines, the Health and Me team spoke to doctors specialising in Internal Medicines. Here's what they said.

Dr Shrey Kumar Srivastav, Senior Consultant, Internal Medicine at Sharda Hospital says that while there is no standard frequency for IV therapy in healthy individuals, "frequent or routine use can cause vitamin toxicity or electrolyte imbalances."

Dr Prashant Sinha, Head of Emergency and Internal Medicine at PSRI Hospital, Delhi, says that for a healthy person with no diagnosed deficiency, there is generally no medical reason to receive <span>IV supplements</span> regularly. "Getting them too frequently can lead to nutrient overload or dependency, where the body becomes less efficient at natural nutrient absorption," he points out.

Both the doctors also debunk the claim that IV supplements are better than the vitamins one consumes through food. "Supplements taken orally or through food are typically safer, more sustainable, and sufficient for most people," explains Dr Srivastava.

Dr Sinha also clarifies that IV supplements are in most cases not better than supplements consumed through food or medicines. "Whole foods provide not only individual nutrients but also fiber, antioxidants, and enzymes that support overall health. Oral supplements, when taken as prescribed and for medically confirmed deficiencies, are also effective for most people and pose far fewer risks than IV therapy," he points out.  

Dr Srivastava further adds that IV supplements are not superior to food or oral supplements for general wellness or weight loss. "The growing trend of using IV injections for cosmetic or slimming purposes is risky, unregulated, and can be fatal."

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health

IV supplements

intravenous vitamin

nutrition

diet and nutrition

IV therapy

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If you have seen people fulfilling their supplement needs through injections and you are wondering how does it all work out, then you landed at the right page.This process is called IV therapy or Intravenous Vitamin therapy. It is also known as intravenous micronutrient therapy and hydration therapy. It is a way to give high concentrations of vitamins and minerals directly into the bloodstream, allowing rapid absorption of higher doses of the vitamins and minerals than if the person got them through food or supplements.How Does It Work?These liquids are delivered through a small tube which is inserted into a vein.The infusion usually takes from 20 to 60 minutes, and it depends on the volume of the cocktail and the size of person's veins.IV vitamin therapy is usually a very popular therapy among celebrities.The Myers' CocktailA 2022 study, published in the Alternative Medicine Review: A Journal of Clinical Therapeutic notes about the work of late John Myer, MD and the author who has used an intravenous vitamin and mineral formula for the treatment of wide range of clinical conditions.The Myers' formula was created in the 1970s and this formula is known as the Myers' Cocktail, which contains:MagnesiumCalciumB VitaminsVitamin CThe Myers' Cocktail has found to be effective against acute asthma attacks, migraines, fatigue,fibromyalgia, acute muscle spasm, upper respiratory tract infections, chronic sinusitis, seasonal allergic rhinitis, cardiovascular disease, and other disorders.However, not all studies second this claim. A more recent study done in 2023, published in journal Drug and Therapeutics Bulletin notes that while there are claims that the Myers' Cocktail can reduce stress, increase energy, or boost immunity, there is lack of high quality evidence that suggests that high dose vitamin infusions are necessary or offer any health benefit.In fact, the study suggests that there may be harms from taking high quantities of some vitamins and minerals. This means if your body already has enough of those vitamins and you consume it through IV therapy, it may actually put your health at risk.What Are The Risks?The risks include blood clots, infections, and nutrient overdose. To understand the risks better and to find the answer to the question of whether IV therapy is actually needed and is better than consuming nutrients through food or medicines, the Health and Me team spoke to doctors specialising in Internal Medicines. Here's what they said.Dr Shrey Kumar Srivastav, Senior Consultant, Internal Medicine at Sharda Hospital says that while there is no standard frequency for IV therapy in healthy individuals, "frequent or routine use can cause vitamin toxicity or electrolyte imbalances."Dr Prashant Sinha, Head of Emergency and Internal Medicine at PSRI Hospital, Delhi, says that for a healthy person with no diagnosed deficiency, there is generally no medical reason to receive IV supplements regularly. "Getting them too frequently can lead to nutrient overload or dependency, where the body becomes less efficient at natural nutrient absorption," he points out.Both the doctors also debunk the claim that IV supplements are better than the vitamins one consumes through food. "Supplements taken orally or through food are typically safer, more sustainable, and sufficient for most people," explains Dr Srivastava.Dr Sinha also clarifies that IV supplements are in most cases not better than supplements consumed through food or medicines. "Whole foods provide not only individual nutrients but also fiber, antioxidants, and enzymes that support overall health. Oral supplements, when taken as prescribed and for medically confirmed deficiencies, are also effective for most people and pose far fewer risks than IV therapy," he points out.  Dr Srivastava further adds that IV supplements are not superior to food or oral supplements for general wellness or weight loss. "The growing trend of using IV injections for cosmetic or slimming purposes is risky, unregulated, and can be fatal."

the truth about iv drips: are they better than food or supplements?

1 In 5 Food Items In US Contains Synthetic Dyes, Finds Study

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A new study has found that synthetic <span>food dyes</span> are used in roughly 1 in 5 packaged foods and beverages sold by leading U.S. food manufacturers. The research, published in the Journal of the Academy of <span>Nutrition</span> and Dietetics, raises concerns over the widespread presence of artificial colorants in everyday supermarket products, especially those marketed to children.

The most commonly used dye was Red 40, found in 14% of all products analyzed — or about one in every seven items. Red 40 is among a group of eight synthetic dyes currently under review by U.S. health authorities due to growing concerns about their health impacts.

“Products containing synthetic dyes also had a much higher average total sugar content compared to products without synthetic dyes,” said lead researcher Elizabeth Dunford, a nutrition consultant with the University of North Carolina at Chapel Hill. “This suggests that companies are using bright colors to market sweeter, less nutritious foods.”

In April, the U.S. Food and Drug Administration (FDA) began taking steps to eliminate some of these dyes from the food supply. It proposed revoking approval for Citrus Red 2 and Orange B, and announced plans to phase out Red 40, Green 3, Yellow 5, Yellow 6, Blue 1, and Blue 2 by the end of 2026.

“These poisonous compounds offer no nutritional benefit and pose real, measurable dangers to our children’s health and development,” said U.S. Health and Human Services Secretary Robert F. Kennedy Jr. in an earlier statement. “That era is coming to an end.”

To understand just how widespread synthetic dyes are, researchers analyzed nearly 39,800 grocery store products from the top 25 food manufacturers in the U.S. The data represented more than 80% of packaged foods available in American supermarkets.

The findings showed that synthetic dyes are particularly prevalent in products targeted at children. About 28% of products in the top five child-focused categories contained dyes, compared to 11% in all other categories. These categories included confections, sugary beverages, ready-to-eat meals, breakfast cereals, and baked goods.

<h4>Top Offenders: Sports and Sugary Drinks</h4>

Certain food and drink categories were more likely to include synthetic dyes. The study found:

<ul><li>Sports drinks: 79% contained dyes</li><li>Beverages made from concentrate: 71%</li><li>Confections (candies): 54%</li></ul>

When looking at consumer purchases, three categories dominated:

<ul><li>Carbonated drinks: 30% of dye-containing products</li><li>Confections: 26%</li><li>Sports drinks: 14%</li></ul>

Interestingly, products with synthetic dyes also contained 141% more total sugar on average than those without them. However, they tended to have lower levels of sodium and saturated fat.

“There are a number of policy options to limit dye exposure, including bans and warning labels,” said Thomas Galligan, principal scientist for food additives and supplements at the Center for Science in the Public Interest in Washington, D.C.

Galligan emphasized that companies could also choose to reduce dye use on their own. “Our results show a wide variation in how much different companies use synthetic dyes, even within the same food categories,” he said. “That tells us it’s entirely feasible to cut back.”

food dyes

diet nutrition

us health

A new study has found that synthetic food dyes are used in roughly 1 in 5 packaged foods and beverages sold by leading U.S. food manufacturers. The research, published in the Journal of the Academy of Nutrition and Dietetics, raises concerns over the widespread presence of artificial colorants in everyday supermarket products, especially those marketed to children.Red 40 Tops the ListThe most commonly used dye was Red 40, found in 14% of all products analyzed — or about one in every seven items. Red 40 is among a group of eight synthetic dyes currently under review by U.S. health authorities due to growing concerns about their health impacts.“Products containing synthetic dyes also had a much higher average total sugar content compared to products without synthetic dyes,” said lead researcher Elizabeth Dunford, a nutrition consultant with the University of North Carolina at Chapel Hill. “This suggests that companies are using bright colors to market sweeter, less nutritious foods.”A Push for Change by 2026In April, the U.S. Food and Drug Administration (FDA) began taking steps to eliminate some of these dyes from the food supply. It proposed revoking approval for Citrus Red 2 and Orange B, and announced plans to phase out Red 40, Green 3, Yellow 5, Yellow 6, Blue 1, and Blue 2 by the end of 2026.“These poisonous compounds offer no nutritional benefit and pose real, measurable dangers to our children’s health and development,” said U.S. Health and Human Services Secretary Robert F. Kennedy Jr. in an earlier statement. “That era is coming to an end.”Study Covered 39,800 ProductsTo understand just how widespread synthetic dyes are, researchers analyzed nearly 39,800 grocery store products from the top 25 food manufacturers in the U.S. The data represented more than 80% of packaged foods available in American supermarkets.The findings showed that synthetic dyes are particularly prevalent in products targeted at children. About 28% of products in the top five child-focused categories contained dyes, compared to 11% in all other categories. These categories included confections, sugary beverages, ready-to-eat meals, breakfast cereals, and baked goods.Top Offenders: Sports and Sugary DrinksCertain food and drink categories were more likely to include synthetic dyes. The study found:Sports drinks: 79% contained dyesBeverages made from concentrate: 71%Confections (candies): 54%When looking at consumer purchases, three categories dominated:Carbonated drinks: 30% of dye-containing productsConfections: 26%Sports drinks: 14%More Sugar, Less SodiumInterestingly, products with synthetic dyes also contained 141% more total sugar on average than those without them. However, they tended to have lower levels of sodium and saturated fat.“There are a number of policy options to limit dye exposure, including bans and warning labels,” said Thomas Galligan, principal scientist for food additives and supplements at the Center for Science in the Public Interest in Washington, D.C.Galligan emphasized that companies could also choose to reduce dye use on their own. “Our results show a wide variation in how much different companies use synthetic dyes, even within the same food categories,” he said. “That tells us it’s entirely feasible to cut back.”

1 in 5 food items in us contains synthetic dyes, finds study

Aarushi Bhadury

These 4 Everyday Foods Can Help Lower Your Blood Pressure And Protect Your Heart

This Unlikely 4 Food Items Can Help You Lower Your Blood Pressure And Protect Your Heart

Menopause Age Plays A Significant Role In Our Future Heart Health - Can You Delay The Age?

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Foods plays an important role in protecting our heart. While we may avoid certain foods that seem unhealthy, understanding the components and their benefits can help us make educated choices for our health. One such food is chocolate. Often avoided for health, study shows that it can actually protect your heart. 

Enjoying a bit of dark chocolate or a comforting cup of tea might do more than just taste good – scientists have found they can actually help lower your blood pressure. Researchers in the UK have been studying natural plant compounds called flavan-3-ols to see if they can improve blood pressure and make our blood vessels work better. 

<h2>Flavan-3-ols and <span rel="noindex">Heart Health</span> </h2>

A study done by the University of Surrey confirms that flavan-3-ols, found naturally in foods like cocoa, tea, apples, and grapes, are great for your heart and blood pressure. While these compounds "show promise," the researchers note they aren't commonly used yet to prevent heart disease. Their study looked at information from many other studies – 145 of them, involving 5,200 people. 

The study found that regularly eating foods with flavan-3-ols can lower blood pressure readings, especially for people who already have high blood pressure. In some cases, the positive effect was similar to what you'd get from certain blood pressure medicines. 

Flavan-3-ols also made the inner lining of blood vessels (called the endothelium) work better. This lining is super important for smooth blood flow and overall heart health. If it gets damaged, it can lead to problems like hardened arteries, which can cause heart attacks and strokes. 

The researchers also noticed that the improvement in blood vessel function happened even if blood pressure didn't change. This suggests these compounds have a wider positive impact on your blood system, showing they can help prevent heart and blood vessel problems.

<h2>Trio-Protector For Heart Health </h2>

The researchers explained that these findings are encouraging for anyone looking for easy ways to manage their blood pressure and keep their heart healthy through tasty diet changes. 

But remember, this doesn't mean you can eat tons of chocolate. Small amounts are key, and dark chocolate is much better than milk chocolate. Also, flavan-3-ols can't replace your blood pressure medicines if you need them. However, they can be a useful extra part of a "healthy lifestyle." 

Adding small amounts of everyday foods like tea, apples, dark chocolate, or cocoa powder to your diet can give you helpful amounts of flavan-3-ols. While not a substitute for medicine or your doctor's advice, including more foods rich in flavan-3-ols daily can be a valuable addition to a healthy routine, especially if you have higher blood pressure. He added that while these findings are hopeful, they need more study. 

<h2>How Flavan-3-ols Protect Heart Health </h2>

In 2022, a study Cosmos looked at over 21,000 people and found that certain cocoa compounds (a type of flavanol) significantly reduced deaths from heart disease by 27%. 

The lead researcher explained that the 145 studies they reviewed tested various foods and supplements with flavan-3-ols, including cocoa, green and black tea, grapes, and apples. They also checked how these compounds affected blood pressure and how well blood vessels widen. The studies varied in length, from a single dose to weeks or months. On average, people ate about 586 mg of flavan-3-ols each day. That's roughly the amount in two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa powder, or a couple of apples. 

Regular intake of flavan-3-ols led to an average drop in blood pressure readings of about 2.8 points (top number) and 2.0 points (bottom number). But for people who already had high blood pressure, the benefits were even bigger, with drops of up to 6-7 points (top number) and 4 points (bottom number). These improvements were similar to what some blood pressure medicines achieve and could greatly lower the risk of heart attacks and strokes. 

diet & nutrition

heart health

heart healthy foods

is chocolate good for heart

Flavan 3 ols and Heart Health

how to protect your heart health

Foods plays an important role in protecting our heart. While we may avoid certain foods that seem unhealthy, understanding the components and their benefits can help us make educated choices for our health. One such food is chocolate. Often avoided for health, study shows that it can actually protect your heart. Enjoying a bit of dark chocolate or a comforting cup of tea might do more than just taste good – scientists have found they can actually help lower your blood pressure. Researchers in the UK have been studying natural plant compounds called flavan-3-ols to see if they can improve blood pressure and make our blood vessels work better. Flavan-3-ols and Heart Health A study done by the University of Surrey confirms that flavan-3-ols, found naturally in foods like cocoa, tea, apples, and grapes, are great for your heart and blood pressure. While these compounds "show promise," the researchers note they aren't commonly used yet to prevent heart disease. Their study looked at information from many other studies – 145 of them, involving 5,200 people. The study found that regularly eating foods with flavan-3-ols can lower blood pressure readings, especially for people who already have high blood pressure. In some cases, the positive effect was similar to what you'd get from certain blood pressure medicines. Flavan-3-ols also made the inner lining of blood vessels (called the endothelium) work better. This lining is super important for smooth blood flow and overall heart health. If it gets damaged, it can lead to problems like hardened arteries, which can cause heart attacks and strokes. The researchers also noticed that the improvement in blood vessel function happened even if blood pressure didn't change. This suggests these compounds have a wider positive impact on your blood system, showing they can help prevent heart and blood vessel problems. Trio-Protector For Heart Health The researchers explained that these findings are encouraging for anyone looking for easy ways to manage their blood pressure and keep their heart healthy through tasty diet changes. But remember, this doesn't mean you can eat tons of chocolate. Small amounts are key, and dark chocolate is much better than milk chocolate. Also, flavan-3-ols can't replace your blood pressure medicines if you need them. However, they can be a useful extra part of a "healthy lifestyle." Adding small amounts of everyday foods like tea, apples, dark chocolate, or cocoa powder to your diet can give you helpful amounts of flavan-3-ols. While not a substitute for medicine or your doctor's advice, including more foods rich in flavan-3-ols daily can be a valuable addition to a healthy routine, especially if you have higher blood pressure. He added that while these findings are hopeful, they need more study. How Flavan-3-ols Protect Heart Health In 2022, a study Cosmos looked at over 21,000 people and found that certain cocoa compounds (a type of flavanol) significantly reduced deaths from heart disease by 27%. The lead researcher explained that the 145 studies they reviewed tested various foods and supplements with flavan-3-ols, including cocoa, green and black tea, grapes, and apples. They also checked how these compounds affected blood pressure and how well blood vessels widen. The studies varied in length, from a single dose to weeks or months. On average, people ate about 586 mg of flavan-3-ols each day. That's roughly the amount in two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa powder, or a couple of apples. Regular intake of flavan-3-ols led to an average drop in blood pressure readings of about 2.8 points (top number) and 2.0 points (bottom number). But for people who already had high blood pressure, the benefits were even bigger, with drops of up to 6-7 points (top number) and 4 points (bottom number). These improvements were similar to what some blood pressure medicines achieve and could greatly lower the risk of heart attacks and strokes. 

this unlikely 4 food items can help you lower your blood pressure and protect your heart

Where Do Gluten Reactions Start In The Body?  Scientists Finally Found The Source

where do gluten reactions start in the body?  scientists finally found the source

Many people are not aware that the popular foods they enjoy eating or processed snacks that add to their daily consumption could have carcinogenic components. While you may not see immediate effects, they slowly chip away at your health causing you long term damage. 

A new study from China has found a worrying connection between <span>aspartame</span>, a common artificial sweetener, and <span>glioblastoma</span>, which is the most aggressive kind of <span>brain cancer</span>. This research, published in Scientific Reports, used mouse models to investigate how aspartame affects gut bacteria and how those changes might influence the development of glioblastoma. 

<h2>How Aspartame Might Help Tumors Grow </h2>

Scientists discovered that aspartame might create the right conditions in your gut to help tumors grow. Specifically, people who had more aspartame also had less of a certain type of bacteria in their gut. This type of bacteria has been linked to other health problems before, like being overweight or diseases like Parkinson's. The study also found a link between aspartame and how certain genes work inside brain cancer tumors. 

The researchers said their findings are important for understanding how safe artificial sweeteners are and how they might affect cancer growth. This new information could lead to new ways to treat this <span>aggressive brain cancer</span>, possibly by focusing on genes or using treatments that involve gut bacteria. The scientists plan to keep studying how aspartame changes things in the body and around tumors. 

<h2>Past Worries and How Much is Okay </h2>

This isn't the first time aspartame has been a concern. Before, some health groups said aspartame might "possibly cause cancer" in humans, but they didn't have strong proof. 

There's a daily limit for how much aspartame is considered safe: 40 milligrams for every kilogram of your body weight. So, if you weigh 80 kilograms, you shouldn't have more than 3.2 grams of aspartame in a day. Even though this seems like a lot, aspartame is in many everyday "diet" or sugar-free foods and drinks. For example, some diet sodas can have 200 milligrams of aspartame in just one can. It's also in some medicines and chewable vitamins. Experts say it's about 200 times sweeter than regular sugar. 

<h2>Ongoing Debate About Aspartame's Safety </h2>

Even though many health organizations around the world say aspartame is safe, scientists have been worried about it in studies for many years. However, a big review of these studies in 2019 said there were no major health risks or benefits from artificial sweeteners. This was mainly because many studies were small, short, or not very well done. A similar review in 2022 also mentioned "possible negative health effects with long-term use," but again, the proof wasn't strong enough. These "negative health effects" included worries about getting overweight, type 2 diabetes, heart disease, and even a shorter lifespan. 

<h2><span rel="noindex">Healthy Eating</span> and Role of Aspartame's </h2>

Completely avoiding aspartame would be really hard, and it might not even be necessary. Experts suggest that eating a wide variety of plant-based foods (like fruits, vegetables, beans, and nuts) is the healthiest choice. It's also less healthy to eat a lot of highly processed foods, which are more likely to contain aspartame. So, try to pick fresh ingredients, fruits, vegetables, beans, nuts, and seeds whenever you can. 

brain cancer

healthy eating

Aggressive Brain Cancer

Common Sweetener linked to brain cancer

glioblastoma

Aspartame

Many people are not aware that the popular foods they enjoy eating or processed snacks that add to their daily consumption could have carcinogenic components. While you may not see immediate effects, they slowly chip away at your health causing you long term damage. A new study from China has found a worrying connection between aspartame, a common artificial sweetener, and glioblastoma, which is the most aggressive kind of brain cancer. This research, published in Scientific Reports, used mouse models to investigate how aspartame affects gut bacteria and how those changes might influence the development of glioblastoma. How Aspartame Might Help Tumors Grow Scientists discovered that aspartame might create the right conditions in your gut to help tumors grow. Specifically, people who had more aspartame also had less of a certain type of bacteria in their gut. This type of bacteria has been linked to other health problems before, like being overweight or diseases like Parkinson's. The study also found a link between aspartame and how certain genes work inside brain cancer tumors. The researchers said their findings are important for understanding how safe artificial sweeteners are and how they might affect cancer growth. This new information could lead to new ways to treat this aggressive brain cancer, possibly by focusing on genes or using treatments that involve gut bacteria. The scientists plan to keep studying how aspartame changes things in the body and around tumors. Past Worries and How Much is Okay This isn't the first time aspartame has been a concern. Before, some health groups said aspartame might "possibly cause cancer" in humans, but they didn't have strong proof. There's a daily limit for how much aspartame is considered safe: 40 milligrams for every kilogram of your body weight. So, if you weigh 80 kilograms, you shouldn't have more than 3.2 grams of aspartame in a day. Even though this seems like a lot, aspartame is in many everyday "diet" or sugar-free foods and drinks. For example, some diet sodas can have 200 milligrams of aspartame in just one can. It's also in some medicines and chewable vitamins. Experts say it's about 200 times sweeter than regular sugar. Ongoing Debate About Aspartame's Safety Even though many health organizations around the world say aspartame is safe, scientists have been worried about it in studies for many years. However, a big review of these studies in 2019 said there were no major health risks or benefits from artificial sweeteners. This was mainly because many studies were small, short, or not very well done. A similar review in 2022 also mentioned "possible negative health effects with long-term use," but again, the proof wasn't strong enough. These "negative health effects" included worries about getting overweight, type 2 diabetes, heart disease, and even a shorter lifespan. Healthy Eating and Role of Aspartame's Completely avoiding aspartame would be really hard, and it might not even be necessary. Experts suggest that eating a wide variety of plant-based foods (like fruits, vegetables, beans, and nuts) is the healthiest choice. It's also less healthy to eat a lot of highly processed foods, which are more likely to contain aspartame. So, try to pick fresh ingredients, fruits, vegetables, beans, nuts, and seeds whenever you can. 

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