What are nightshade vegetables? Why are they called nightshade vegetables? Is there really a dark side to it? Let's find out. Nightshade vegetables, such as potatoes, tomatoes, and eggplants, are nutrient-dense foods enjoyed worldwide. However, some people believe these vegetables can trigger inflammation or exacerbate autoimmune conditions. Let’s dive into the science behind nightshades to better understand their effects and decide if they belong on your plate.

What Are Nightshade Vegetables?

These vegetables belong to the Solanaceae family, which includes over 2,000 species of plants. Only a few are edible and widely consumed, while others, such as belladonna, are toxic. While there is no clarity about the name, the origin suggests that it may have a dark or mythical past, due to it being toxins, as only some of these are edible, most are not. Furthermore, these vegetables are also rumored to have been formerly used as narcotics and hallucinogens. In fact, potatoes, which is one of the common nightshade edible vegetable can become toxic if it is consumed with the green spots as they contain toxin solanine.

Common nightshade vegetables include:

• Tomatoes
• Potatoes
• Eggplants
• Bell peppers
• Chili peppers (e.g., jalapeños, cayenne)
• Tomatillos
• Goji berries
• Pimientos

Many herbs and spices—like paprika, cayenne, and chili powder—are derived from nightshades. In fact, condiments such as ketchup, hot sauce, marinara sauce, and salsa also contain these vegetables.

What is the nutritional benefit of nightshades?

Nightshades are known for their rich nutrient content, packing a lot of health benefits into relatively few calories:

Tomatoes: High in vitamins A and C, and lycopene—an antioxidant linked to reduced inflammation and lower risks of chronic diseases.

Bell peppers: An excellent source of vitamin C, which boosts immune function and enhances iron absorption.

Chili peppers: Contain capsaicin, which may help alleviate heartburn, aid weight loss, and reduce calorie intake.

Eggplants: Provide dietary fiber (2.5 grams per cup), supporting digestion and heart health.

Potatoes: While it is infamous for weight gain, potatoes have many benefits too. The potato skins are rich in potassium, vitamin B6, and manganese. However, they’re starchy, so those managing blood sugar should consume them in moderation.

What could be the concerns about Nightshades and Autoimmune Diseases?

Of course there are rumors around it being toxic, but could there be any real health concerns? The controversy around nightshades stems from their content of alkaloids—natural compounds found in the leaves, stems, and edible parts of these plants. While alkaloids serve as a natural insect repellent for the plants, they may pose concerns for people with certain health conditions.

Inflammatory Bowel Disease (IBD)

IBD, which includes Crohn’s disease and ulcerative colitis, involves chronic inflammation of the digestive tract. Some studies in animals suggest alkaloids in nightshades could aggravate the intestinal lining and increase inflammation. For example, an older study on mice found that alkaloids in potatoes may worsen intestinal permeability, commonly known as “leaky gut.”

However, these findings are based on animal studies with high alkaloid concentrations—far exceeding what humans typically consume. More human studies are needed to confirm these effects.

Other Autoimmune Conditions

There’s a theory that nightshades could exacerbate other autoimmune diseases, such as rheumatoid arthritis or multiple sclerosis, by increasing inflammation. While some individuals report symptom relief after eliminating nightshades, current evidence is anecdotal, with no definitive human studies supporting this claim.

Allergies and Sensitivities to Nightshades

Some people without autoimmune conditions may experience sensitivities to nightshades. Common symptoms include digestive discomfort, joint pain, or skin reactions. In rare cases, individuals may have allergies to specific nightshade vegetables, resulting in:

• Skin rashes or hives
• Itching or swelling in the throat
• Difficulty breathing

If you suspect an allergy or sensitivity, consult a healthcare provider for proper testing.

Should You Eliminate Nightshades?

For most people, nightshades are safe and nutritious. However, those with autoimmune conditions or suspected sensitivities may consider an elimination diet. Here’s how:

Elimination Phase: Remove all nightshades and products containing them for at least 4 weeks.

Reintroduction Phase: Gradually reintroduce nightshades one at a time while monitoring symptoms.

Evaluate: Compare your symptoms during elimination and reintroduction to determine if nightshades are a trigger.

If symptoms improve during elimination and worsen upon reintroduction, you may benefit from avoiding nightshades long-term.

Substitutes for Nightshade Vegetables

If you decide to avoid nightshades, there are plenty of alternatives to maintain a nutrient-rich diet:

• Sweet Potatoes: A non-nightshade substitute for potatoes, rich in vitamin A.
• Pesto: A flavorful alternative to tomato-based sauces.
• Citrus Fruits: Excellent sources of vitamin C, replacing peppers.
• Leafy Greens: Spinach, kale, and collard greens provide fiber, vitamins, and minerals.

Cooking nightshades thoroughly, peeling potatoes, and avoiding green tomatoes can also reduce alkaloid content for those who wish to minimize intake without complete elimination.

We have been often told that milk, and dairy products are great for our bone health, especially due to its high vitamin D and calcium components. This is also true for yogurt, but is there enough evidence to support this argument? A new study published in the journal Frontiers in Nutrition checks exactly take. It has taken a closer look at the question of eating yogurt to improve bone health. While the findings may show promise, the researchers say that evidence is not strong enough to call yogurt a bone-strengthening food on its own.

Why yogurt Is Believed To Be Bone Healthy?

yogurt is made through fermentation of milk, and it uses two specific bacterial strains, namely: Lactobacillus delbrueckii bulgaricus and Streptococcus thermophilus.

While yogurt and milk share similar nutrient profiles, yogurt offers additional benefits due to the above mentioned bacteria. They also produce vitamins and biologically active compound that could support overall health.

When we age, our bones lose mass and bone formation slows down, while resorption or bone breakdown speeds up. This also increases risk of fragility fractures. This is why nutrients like calcium, vitamin D, phosphorus, and potassium play vital role in maintaining strong bones. yogurt is also rich in protein, calcium, zinc, selenium, and vitamin B and K which is also recommended as bone-friendly food.

Some experts also believe that yogurt offers an edge over milk due to the higher levels of certain vitamins and minerals it provides. Furthermore, they claim that there is a better absorption of nutrients through yogurt. However, despite this theory, the studies have only shown mixed results.

How Was the Study On yogurt's Impact On Bone Health Conducted?

For the latest study, the researcher reviewed the existing evidence on yogurt's impact on bone health. The study analyzed data from scientific databases, including PubMed, Cochrane Library, and Scopus. These were published between 1970 to 2023.

The team had both the groups, namely: healthy adults and individuals with osteoporosis. The study included a comparison of yogurt intake to no yogurt, non-fermented dairy products, or standard osteoporosis treatments. Then, they evaluated observational studies and randomized controlled trials (RCTs), extracting data on participants’ demographics, yogurt dosage, study duration, and results.

In order to ensure accuracy, the study also assessed the quality of evidence using established methods such as the Newcastle-Ottawa scale and the GRADE system. Finally, they conducted meta-analyses to evaluate two major outcomes, hip fracture risk and femoral bone mineral density (BMD).

What Did The Study On Analyzing yogurt's Impact On Bone Health Find?

The study found that of the 1,302 studies reviewed, only 12 met the eligibility criteria that represented 14 observational studies. Most of them were conducted in the US, Europe, and Asia, and focused on postmenopausal women, a group that is particularly vulnerable to bone loss.

There were some studies that found a relation between higher yogurt consumption to better bone mineral density. On fact, one of them even reported that people who consumed yogurt more frequently had a lower risk of radius osteoporosis and higher hip and femoral neck BMD levels.

However, when researchers pooled the data, the overall effect was quite small. The meta-analysis showed that yogurt intake had a statistically positive but clinically negligible impact on bone density (SMD = 0.009) and no clear association with hip fracture risk.

The team also noted several limitations. Most studies didn’t specify the type of yogurt consumed, whether it was full-fat or low-fat, fortified or plain, or contained live bacterial cultures. Since all the data came from observational studies, it was also hard to prove a cause-and-effect link between yogurt and stronger bones.

Women should make sure their diets include enough omega fatty acids, researchers say, after finding unusually low levels of these compounds in female Alzheimer’s patients.

This comes from an analysis of blood samples from both Alzheimer’s patients and healthy individuals, which showed that unsaturated fats, including those rich in omega fatty acids, were up to 20% lower in women living with the disease. So, could an omega-rich diet actually help reduce Alzheimer’s risk?

Can Omega-3 Rich Diet Protect Women From Alzheimer’s?

A major study has shown that women with Alzheimer’s have markedly lower levels of unsaturated lipids, including omega fatty acids, in their blood compared to cognitively healthy women. This points to a potential protective role for these fats in maintaining brain health.

Alzheimer’s tends to affect women more, particularly after 80, though the biological reasons are still not fully understood. To explore differences between men and women, researchers analyzed plasma samples from 841 participants in the AddNeuroMed cohort: 306 with Alzheimer’s, 165 with mild cognitive impairment, and 370 cognitively healthy controls. Using lipidomics, they studied 268 individual lipids per participant and examined how lipid composition varied by sex, while also exploring possible causal links through mediation analysis.

The findings revealed clear sex differences. Three lipid groups were linked to Alzheimer’s in women, but only one in men (p<0.05). In women with Alzheimer’s, lipids rich in highly unsaturated fatty acids, including omega fatty acids, were consistently lower, while saturated fats were higher (q<0.05). Importantly, the impact of unsaturated phospholipids on Alzheimer’s risk was independent of cholesterol, LDL, or apolipoprotein B, suggesting a direct biological effect. Men with Alzheimer’s did not show these lipid changes compared to healthy men.

These results highlight that lipid biology in Alzheimer’s is sex-specific, with women showing a clear loss of protective omega-rich fats. While this does not prove a cause-and-effect relationship, it suggests that omega-rich foods like oily fish or supplements could help reduce risk, though clinical trials are needed to confirm this.

How Does Omega Rich Diet Help With Alzheimer's?

A diet high in omega-3 fatty acids may support brain health and lower Alzheimer’s risk through anti-inflammatory, antioxidant, and neuroprotective effects. The most important omega-3s are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are essential for proper brain structure and function, according to Healthline.

Women And Alzheimers

About two-thirds of people with Alzheimer’s in the US are women, notes Harvard neuropsychologist Rachel Buckley, PhD. “Women actually tend to live with dementia longer than men.”

Women are more likely to develop Alzheimer’s due to a mix of biological, social, and cultural factors, including longer life expectancy, hormonal changes after menopause, and differences in education and work experience. The disease can also show up differently in women; some studies suggest tau protein spreads faster in their brains, which may delay diagnosis until later stages, according to Harvard Health.

Recent research has highlighted that the reasons for the sex gap in Alzheimer’s are complex, involving both biology and social factors. Potential contributors include women’s exposure to sex hormones, genes on the X chromosome, the presence of risk factors like hearing loss, the APOE4 genetic variant, and lower cognitive reserve related to education levels.

Magnesium supplements are everywhere. Whether you see it on pharmacy shelves or wellness blogs and social media where influencers who swear by them. You’ve probably heard someone claim that a daily magnesium tablet can help you sleep better, ease muscle cramps, or boost your mood. But do you actually need one, or is this just another wellness trend gone too far?

What Is Magnesium and Why Do We Need It?

Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, supports a healthy immune system, builds protein, maintains blood sugar and blood pressure levels, and aids in energy production.

Because the body doesn’t produce magnesium on its own, it must come from external sources such as food or supplements. The recommended daily intake varies: 310–420 mg for adults and 30–410 mg for children, depending on age and sex.

The good news? A balanced diet can easily meet these requirements. Magnesium-rich foods include nuts and seeds, leafy green vegetables, legumes, seafood, whole grains, and meat. Even dark chocolate can help, 100 grams of dark chocolate contains around 146 mg of magnesium.

Who Is at Risk of Magnesium Deficiency?

Most people get enough magnesium from food, but certain groups are more vulnerable to deficiency. These include people with gastrointestinal disorders such as Crohn’s disease or coeliac disease, those with type 2 diabetes, people who consume excessive alcohol, and older adults.

If you’re low on magnesium, you might notice symptoms such as muscle twitches, spasms, fatigue, low appetite, nausea, or an irregular heartbeat. However, the only way to confirm a deficiency is through a blood test prescribed by your doctor, which, in most cases, is covered by Medicare.

Can Magnesium Supplements Really Help?

Magnesium supplements are often promoted as a solution for muscle cramps, migraines, and insomnia. But do they actually work?

While magnesium deficiency can lead to cramps, most cases of muscle cramps are not due to low magnesium. Research shows limited evidence that supplements prevent cramps, especially in older adults.

The link between magnesium and better sleep is also unclear. Some studies found it helped people fall asleep faster, while others found no significant difference.

When it comes to migraines, evidence is stronger. Studies suggest that taking 122–600 mg of magnesium daily for 4–24 weeks may reduce the frequency and severity of migraines in some people.

Are Magnesium Supplements Safe?

In general, magnesium supplements are safe when taken in the recommended amounts. However, too much can lead to nausea, abdominal cramps, and diarrhea, because magnesium draws water into the intestines.

Taking extremely large doses (around 5,000 mg daily) can cause magnesium toxicity, which is dangerous. Always check with your doctor before starting supplements, especially if you take other medications.

Different Forms and What to Watch Out For

Magnesium is available in tablets, powders, and even topical forms like creams and bath salts. While these skin-based products may raise magnesium levels slightly, they’re less effective than oral supplements or food sources.

When buying supplements, check the label carefully. Most tablets contain 150–350 mg of magnesium, but formulations vary widely. Some also include additional nutrients like vitamins B6, C, or D, and minerals like calcium or manganese.

Be cautious with vitamin B6, high intake can cause nerve damage over time. If you already take a multivitamin containing B6, avoid magnesium supplements that also include it.