That’s why you need to do lots of research. First you have to decide whether you need a supplement, and then you need to determine which of the million options is best for your specific circumstances.

There are two main reasons to take a supplement. They can be corrective or preventative. In other words, they can be used to try to fix an existing problem, or they can be used to try to prevent a problem in the future.

Most people get the nutrients they need from their diet. If you’re eating a balance of meat, fish, dairy, fruit and vegetables, you should be receiving enough vitamins and minerals. In that case, you don’t need to take supplements. In fact, taking them to excess could cause you more health problems.

There are, however, people who don’t get adequate nutrition from their diet. This could be because they have a health condition that prevents their body from properly processing certain nutrients. They may live in a remote, deprived area where there’s very little access to fresh food. If you’re one of these people, supplements may be the best way to correct the problem and stay healthy.

You may also be facing a specific situation that requires an adjustment to your usual nutritional requirements. Perhaps you’re training for a grueling sporting event or you’re going on a trek in the wilderness where there’s a bigger physical toll on your body and it’s harder to access the right kinds of food in the right amounts. Perhaps you’re pregnant, with all the extra strain that puts on you as well as the extra needs of the baby. These are all cases where you may want to prevent future issues.

The best way to find out if you might need a supplement is to ask an expert, like your doctor. They’ll be able to tell you if you’re receiving enough nutrients already, if you’re particularly at risk of deficiencies, or if supplements might interfere with any other medication you may be taking. Everybody’s different, so any plan has to be tailored to your specific circumstances.

The post When To Take Them appeared first on Dr Asa Andrew.

When you have a condition like diabetes, however, you need to be extra careful about what you put in your body in case it interferes with your blood sugar. You definitely need to supplement your insulin if your pancreas isn’t producing it or is not working properly. But just as diabetics have to watch what they eat, they also have to be cautious about supplements.

However, there may be supplements that can reduce the risks of developing diabetes or mitigating its effects. You can’t cure diabetes, so be skeptical of any miraculous-sounding claims, but there’s been lots of research into whether certain herbs, spices and other plant-based additions can help diabetes.

The evidence is mixed (https://www.nccih.nih.gov/health/diabetes-and-dietary-supplements). Popular herbal supplements for diabetes include cinnamon, ginger, aloe vera, bitter melon, ginseng and fenugreek. There are some studies that suggest they have a slight benefit on blood sugar levels and others that say they have no effect at all. You do need to be careful if you’re taking other medications or have other medical conditions in case they interact.

One mineral that definitely has a relationship with blood sugar is chromium. A chromium deficiency in your diet can stop your body from properly controlling its glucose levels. People with a chromium deficiency can take chromium supplements. There is some evidence that these supplements may also help diabetics, although the research is limited.

Another potential substance that is being researched with some positive signs is alpha-lipoic acid, which may lower the risk of diabetic neuropathy. Magnesium may make you less likely to develop diabetes in the first place. Other vitamins and probiotics are also being researched. The evidence pool is only growing.

The key things to remember when it comes to supplements, whether you’re diabetic or not, is that they’re no substitute for a healthy diet, and they should only ever be taken in moderation. Always talk to your doctor about your specific situation before embarking on any course of supplements.

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We still, however, have a few foods that are “staples”. They’re the things that nearly everyone eats that contain many of the nutrients we need to survive. Potatoes. Corn. Beans. And one of the most popular, rice.

You might think of rice as an Asian staple, and it’s true that it has its origins in China, which remains the largest producer. There’s also a fair amount eaten in Africa. What you might not realize is there are also distinct types of rice being grown in America. For example, Carolina Gold in South Carolina (https://www.bluezones.com/2021/12/how-this-south-carolina-rice-could-help-you-live-to-100/#).

European colonists and African slaves brought rice to America, with South Carolina and Georgia among its first destinations. Today, most rice in the U.S. is grown in Arkansas, Louisiana, Missouri, Texas, California and Mississippi. It’s just behind corn and wheat in terms of how much is produced. There’s been some effort, however, to restore South Carolina’s rice heritage.

You can have fried rice with your Chinese takeout or as the side for an Indian curry. Add it to jambalaya or with a Mexican chili con carne. Rice and peas is one of the most iconic dishes throughout the Caribbean islands, or you can stuff peppers or grape leaves with rice for a Middle Eastern or Mediterranean staple. Simple to grow and cook and with plenty of nutrients, rice can form a valuable part of a healthy lifestyle.

The most prominent nutrients in rice are water, which constantly needs replenishing in the body, and carbohydrates, which provide us with energy. There’s also protein, essential for growth and building and repairing muscles (though not enough for all your needs, so you’ll still need other food with it). Some rice may have low levels of other nutrients naturally, but in many places, it is fortified with various vitamins and minerals to enable it to form an even more important part of a balanced diet. That makes it even healthier overall.

Rice is eaten all around the world, but America has its own specific history that has led to healthy, nutritious golden rice becoming a dietary staple.

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The world of supplements can be a murky one. There are lots of unscrupulous suppliers out there, especially on the internet. Not everything that claims to work is effective or even safe. For those supplements that are considered food rather than medicine, regulation generally isn’t as strict. You need to be careful, but that doesn’t mean you should avoid supplements completely.

Most supplements used in the sports world are those that build muscle, but some people also look for those that can suppress appetite to help control their diet. If you get expert advice from doctors and dieticians first and make sure you only use trusted brands, you should be able to find the supplements that will work best for you.

Bodybuilding supplements tend to be high in protein, the nutrient most associated with the growth of muscle. One of the most popular types of protein supplement is whey. You can drink a protein shake, swallow a protein capsule or take a bite out of a protein bar before, during or after a workout. Remember that you do still need to eat plenty of protein in your regular diet as well.

Proteins are made up of amino acids, and you may find individual amino acids like glutamine, arginine, or branched-chain amino acids (BCAA) in some sports supplements. Other chemicals that are popular include creatine, HMB and essential fatty acids. Between them, they may help make your exercise more effective by increasing muscle and reducing fat.

You can’t use supplements as a quick fix, but they can be handy when you have gaps in your training or diet or there’s a particular goal that you’re aiming to reach. You’ll need to be prepared for any improvements to your physique to take time, even with supplements to help them along.

As always, if you have other medical conditions or you’re in a vulnerable group, take care before making any changes to your diet or lifestyle. Otherwise, just make sure you do your research properly.

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Some people, on the other hand, need very specific things from what they eat. This doesn’t just mean weight loss, although there are plenty of diets that claim to offer that (with varying degrees of validity). From age and specific health conditions to professional athletes and ethical or religious concerns, there are lots of factors to balance for an individual diet plan.

Professional athletes tailor their meals to develop the best physical condition for their sports. This might involve an eye-watering amount of carbs, far more than most people would dare to eat out of fear of obesity. Athletes burn far more energy than an average person, and they also need more protein if they’re planning to build muscle.

There are lots of medical conditions that can affect diet. The most obvious are food allergies, which commonly include things like dairy, gluten, nuts, soy or seafood. Eating these things can cause a serious reaction and may even be fatal. Intolerances aren’t as serious as allergies, but they can cause a lot of discomfort. Then there are other conditions, like diabetes, which are heavily impacted by what you eat (in the case of diabetes, sugar levels).

Certain religions have specific dietary rules. The most famous are probably halal in Islam and kosher in Judaism. These requirements may include how animals are killed or the way crops are grown, what food you can eat or whether certain ingredients can be mixed together. Religious people are also likely to vary in how much they adhere to their dietary codes.

Ethical diets are something that have gained a lot more attention in recent years. Prominent examples include the increasing popularity of vegetarianism and veganism. People might follow these diets because of worries about animal cruelty or out of a wider concern for the environmental impact of the agricultural industry.

These are just some considerations that lead people to follow specialist diets. While everyone still needs their balance of nutrients to stay healthy, a food plan should account for any other factors involved.

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Aging comes with lots of side effects, both physical and mental. Some are serious health problems (such as increased risk of strokes or dementia) and some are more cosmetic (wrinkles, gray hair), but all can have a big impact on us. Nutrition is one of the most important ways to mitigate these effects.

What exactly do we need to eat? As always, there needs to be a balance between all the different nutrients. If you have a slight deficiency in one vitamin, it might not be enough to cause a serious illness, but it may stop your body from running at maximum efficiency. When that happens, it’s the long-term and cosmetic aspects that lose out to the immediate essentials of living.

When it comes to anti-aging, there are specific ingredients that you may be told to look out for. These include those high in vitamins, minerals, good fats and antioxidants. You’ll also need plenty of water to keep you hydrated. Get it right, and it will show on your skin first.

Skin is the most visually apparent aspect of your body, so it’s what people see and judge you by. Proper nutrition will keep your skin soft, bright and hydrated rather than dry, saggy and wrinkly. Taking care of your skin also means increased protection from illness and injury (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/). Look out for things that boost collagen production.

Part of the trouble is that as we get older, it’s hard to maintain proper nutrition. Perhaps people have trouble with digestion, or maybe they’re getting forgetful and don’t always manage to eat regular meals. Perhaps they need dentures to be able to chew properly. These things can add up, which is why it’s important to start eating a proper diet when you’re young, so it has plenty of time to take effect.

What we eat affects every part of the body, and so does aging. The first impacts the second, and the second can cause problems with the first. Proper planning and eating a balanced diet when you’re young are some of the best anti-aging steps you can take.

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There are some people who seem able to effortlessly maintain flawlessly smooth and hydrated skin. I’m not one of them, and most people are probably with me. So while we know there’s no magical solution to skin health and beauty, how can we give ourselves the best chance?

Well, most of what you need starts with your regular diet, which should be packed full of vitamins, minerals, protein and all the other things that keep skin full and bright. If, for some reason, your diet isn’t enough and you’re in need of a top-up, supplements are available. This may involve tablets or capsules that you consume, or it may include gels and creams that you can rub on your skin.

Vitamins A, C and E all play a role in skin health. B vitamins include powerful antioxidants and anti-inflammatories that can have a big impact. You even need to think about DNA repair, which means minerals like zinc and magnesium. If you’re looking for a more general boost, you might try multivitamins. If there’s something specific you want to target, you may want to narrow your focus to one or two distinct supplements.

These supplements have to sit alongside the usual essentials of a skincare routine, like cleansing and moisturizing. You’ll also probably want to think about adjacent areas, like hair and nails. It’s all part of the bigger picture.

Your skin isn’t something separate from the rest of your body, and beauty isn’t necessarily at odds with health. Everything you do, from how you eat and your quality of sleep to how much you exercise and whether there’s any stress in your life, can all impact every part of your body, including your skin’s appearance and overall wellbeing.

This means that any approach to improving your skin has to be broad and open-minded. You need to tackle your overall lifestyle and not just hope for that one magic cure. As part of this process, however, the right supplements may be just what you need to provide the final extra touch.

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The most basic nutritional advice actually tends to remain the same. You need a balanced diet that contains a wide range of nutrients and where everything is consumed in moderation. There aren’t any foods that are outright banned or that if you just eat enough of them will have magical benefits. Too much of anything can cause harm, just as not enough of an essential nutrient can cause harm.

While these are the basic principles of a healthy diet, there are individual variations between every person. Genes and metabolism are things we can’t control that can have a pretty big impact on our nutritional requirements and how our body responds to what we eat.

Children have different requirements than adults when it comes to nutrition because they’re still growing. Professional athletes and those in jobs that involve a lot of manual labor are going to need to build more muscle than those of us who spend more time sitting behind a computer screen. There are lots of ways that your individual requirements may vary, in which case you may want to talk to a professional nutritionist about what’s best for you.

If you’re exercising a lot, you’re going to need energy, which generally comes from carbohydrates but can also come from fat. You need to eat before your session to make sure you have the fuel you need to get through it, and then again after your session (or during, if it’s on the longer side) to replenish your stores.

How effective carbohydrates are also depends on the type of carbs in question. Simple, sugary snacks can give a brief energy boost, but for a more long-term, sustainable source of energy, you need complex carbs like those found in bread and pasta, preferably from whole-grain sources rather than the more processed white stuff.

When it comes to growth and building muscle, especially if you have injuries that need repairing, it’s protein you need. This can come from meat, eggs, dairy products, or, if you’re a vegan or just like plant-based food, from beans, legumes, nuts and pulses. Proteins are made of amino acids, some of which can’t be produced by the body and need to come from your diet.

Then there are the vitamins and minerals that you get from all sorts of food, especially fruit and vegetables. Each one has its own role in different bodily processes. Everything from skin health and bone density to the immune system can be affected by vitamins and minerals.

Whole grains, fruit, vegetables, beans and pulses all also contain fiber, another essential nutrient with an important role in the digestive system and making sure food makes it through your body properly. The final main category of nutrient is water, something that needs constant replenishing if you don’t want to get dehydrated.

Nutrition isn’t a simple topic, but by adhering to some of its basic principles, you can ensure you have a balanced diet containing everything your body needs to work properly without overdoing any of it.

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Take vitamin A, for example. It includes substances called retinoids. Retinol in particular often makes an appearance in anti-aging products because there’s scientific evidence that it reduces lines and wrinkles, gives your skin extra luster and makes it look renewed.

You can also find vitamin A in a range of foods including liver (don’t eat too much, especially if pregnant), oily fish (and related supplements such as cod liver oil), eggs and dairy products including milk, cheese and butter. Leafy green vegetables can also have high vitamin A levels.

There are multiple types of vitamins that come under the heading of B vitamins, and scientific evidence is mixed on their impact on the skin. Perhaps the most famous for a purported role in skin health is B12, or riboflavin. This can be found in milk, eggs and mushrooms.

Then there’s vitamin C, best known for its presence in citrus fruits like lemons and oranges. Vitamin C can help the skin in two ways, through its antioxidant properties, and also through its role in synthesizing collagen. Collagen is used in dermal fillers to reduce signs of aging in the skin. It makes the skin both stronger and more elastic.

Vitamin D is unusual in that we don’t get it from our diet. Its main source is sunlight. Now, too much sunlight is bad for your skin, increasing your risk of cancer, but some vitamin D is essential. One way that it has been used is in the treatment of psoriasis, an unpleasant skin condition that causes scaly, discolored patches.

Perhaps the opposite of vitamin D is vitamin E, which can actually protect your skin from sun damage. It has anti-inflammatory properties that can be used to treat sunburn. Like vitamin C, it also has antioxidant properties. You can find vitamin E in olive, sunflower and rapeseed oil as well as various types of nuts and seeds.

Keeping your skin looking its best also means doing what you can to avoid scarring and injuries. That’s where vitamin K comes in, as it has a vital role in wound healing, particularly in helping blood clot. There’s some evidence it may also alleviate the appearance of bruises and other skin markings. Vitamin K is another vitamin found in leafy green vegetables such as spinach and lettuce.

Most vitamins play a role in keeping the skin healthy, on top of their other roles. With the exception of vitamin D (from sunlight, but not too much), you should be able to get enough from your diet. If not, supplements are available. Be careful with skin products that claim to contain vitamins as they may cause irritation. You may want to talk to a doctor or nutritionist before making any decisions.

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First, the basics: Nutrition is about when living organisms, like humans, eat food, then absorb the nutrients in that food into the body. These nutrients are used to power various bodily processes. Once all the nutrients have been extracted from the food, what’s left can be expelled as waste.

The nutrients that humans need to survive are generally grouped into a few distinct categories. These include carbohydrates, protein, fat, fiber, vitamins, minerals and water. Some of these can be broken down into smaller categories, but each has its own specific purpose in the body. If you’re missing just one food group, your health could suffer. Your nutritional requirements may vary, though, depending on your age, body type and profession.

Carbohydrates are often divided into two groups, complex and simple, or starch and sugar. Complex carbohydrates include whole-grain bread and pasta. They’re generally considered healthier than white, simple carbs, which have often been highly processed. Carbohydrates are the food group responsible for giving us energy. Without them, we couldn’t even move.

Next up is protein, something that will be very familiar to the bodybuilders among you. Protein is the nutrient responsible for growth, meaning young people need lots of it to make sure they become full-grown adults. It’s also where muscle comes from, which is why many athletes need high-protein diets.

Fat is another source of energy, which can then be stored in the body. That’s why lots of exercise can burn fat and make you lose weight. It’s also important for insulation. Fat is often talked about like it’s the enemy, but things like olive oil can be an essential part of any balanced diet. Even dairy can be good as long as you don’t overdo it.

Vitamins and minerals include perhaps the widest range of functions. Vitamins include A, B, C, D, E and K. Most come from different types of food (including fruits, vegetables, meat, fish and eggs – vitamin D comes from sunlight) and serve different but vital roles. The same is true for minerals, including calcium (famously found in milk) and iron (red meat). Between them, vitamins and minerals support growth, strengthen bones, maintain the immune system and generally keep every body process running.

As for water, it makes more than 70% of the human body, so it obviously needs topping up regularly. This doesn’t just mean swallowing lots of water – most people get the fluids they need from other drinks, or even from food. Too much can be bad for you, but drink too little, and you’ll find yourself with a headache, suffering the effects of dehydration.

So, we know we need all of these nutrients to survive, but how do you make sure you have enough? Eating a diverse range of foods ensures you have all the food groups covered, but too much can cause problems. Balance and moderation remain the most important aspects of a healthy diet.

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Skincare starts with keeping it healthy. That’s more about cleanliness, hydration and moisturizing. There is a pressure to look good at the same time, however, which generally means trying to avoid wrinkles and blemishes and possibly making use of cosmetics. You can feel happier and more confident when you go out with skin that’s both healthy and attractive.

It does depend a bit on your individual circumstances. Some people have particularly dry skin, while others have skin that is oily. You’ll be looking for different types of products, like moisturizer or toner. If you are unlucky enough to have sensitive skin, you’re going to be very limited in what you can use without causing an adverse reaction.

Whether you have sensitive skin or not, some things are pretty much universally bad for you. That starts with too much sunlight, which doesn’t just cause leathery skin, burns and blisters, but can also increase your risk of skin cancer. There are similar risks from the UV rays in a sun bed at a tanning salon. Never skimp on the sunscreen.

Other things are pretty common when caring for your skin, regardless of the product. Vitamins A and C are well-known for their importance in maintaining healthy skin. Aloe vera and tea tree are both known for being soothing and are unlikely to trigger skin conditions. The healthier your skin is, the better it will look; the better it looks, the better you’ll feel.

If you do choose to wear makeup, don’t overdo it. Check the ingredients first and make sure you remove it properly when you’re done. Cosmetics can enhance how you look, including your skin, but they’re no substitute for making sure the skin is glowing with health first.

There are a lot of wild claims about skincare floating around the internet. It’s a confusing realm to navigate, especially as individual people can be so different in what works for them. That’s why it’s best to start with a simple cleansing and moisturizing routine, and to check ingredient lists carefully.

If you do have doubts about any product or you have a bad reaction, talk to your doctor. One way to minimize the risk is with a patch test, which enables you to try a small sample of the product on an unexposed piece of skin (not right in the middle of your face). It’s a good way to test how your body will react without having to risk covering yourself in side effects.

Once you have found the products that work for you, figure out a routine so you can take care of your skin every day. Combine this with a good night’s sleep, a healthy diet and plenty of exercise, and you’ll soon be looking and feeling your best.

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I’m not the only person offering you advice on skincare, and there are so many conflicting guides around that you can’t be blamed for wondering whether any of it is actually helpful. That’s especially true if you have sensitive skin that is more prone to wear and tear in your daily life and less tolerant of the many products available that are supposed to help it. You don’t want to try applying some supposedly magic cream only to end up with a rash.

Skincare isn’t all about what you do or don’t put on your skin, either. As with most aspects of health, factors like diet, hydration and sleep can all affect how your skin looks and feels. Too much stress can also cause damage. If you can’t remove the source of the stress – and let’s be honest, quite often we can’t – you can still take steps to look after yourself, including paying attention to your skincare regimen.

Start simply. You need to keep your skin clean and hydrated, which generally means a twice-a-day cleansing to remove dirt, impurities and cosmetics. Moisturizer is good for dry skin, while toner can help if your skin is oily. You can get rid of dead skin by exfoliating, either mechanically (such as with a brush or scrub) or chemically (such as with a mud mask). While you’re doing this, you can also keep an eye on any new marks or blemishes that may be an early sign of more serious health problems.

That brings us to how what you avoid can be as important as what you use. Exposure to the sun or tanning beds can increase the risk of skin cancer as well as causing leathery skin, wrinkles and sunburn. Some chemicals (such as those in tobacco as well as in some beauty products) can cause discoloration or allergic reactions. If there is anything strange going on with your skin, talk to a doctor or dermatologist.

Popular products for skin care often include vitamin supplements. Other ingredients can include aloe vera, which is considered to have a soothing impact, and tea tree oil. If you know you have sensitive skin, you want the mildest products with as few ingredients as possible. These days, there is an increasing focus on natural and ethically sourced products.

Many beauty products are unregulated, which means you can’t know for sure what’s in them. This is especially true when shopping online. Always check the ingredients list. You should do a patch test or try it on just a small area of skin before you spread it all over your body. If something sounds too good to be true, there’s probably a catch. When in doubt, simpler is better.

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Go for a walk

As noted by Everyday Health, while it can be tempting to just sit and doze after a big meal, getting yourself moving can help ward off or ease bloating (https://www.everydayhealth.com/hs/gas-and-bloating/get-active-to-beat-bloating/). When you are upright and moving, the position stimulates the movement of gas in your intestinal tract. Lying down, of course, may feel better in the short term, but what you’re actually doing is keeping the gas trapped instead, prolonging your bloated sensation.

Take a bath

A warm bath is great for a lot things, and the heat from one can relieve any pain you’re feeling from a bloated stomach. In addition, it can help you lower your stress, which is also known to contribute to bloating.

Drink some water

The carbonation in fizzy drinks such as soda and champagne can add to the gas already in your system and make bloating worse. Drink water instead as this won’t add to your gas and can also help ease constipation, another condition that can cause or worsen bloating. Add lemon to the water to help stimulate the digestive process; it’s also a diuretic, which removes excess water from your body that might be making your bloating discomfort worse.

Take some probiotics

A probiotic supplement can help boost your digestive process overall as it helps restore the delicate balance of good and bad bacteria in your gut.

Add some fiber

Soluble fiber is food for the good bacteria in your gut, while insoluble fiber adds bulk to your stool, which makes it move through your digestive tract faster for better elimination.

Sip some tea

Chamomile or peppermint tea can help ease bloating by soothing your GI tract and boosting your digestive process. Other teas that can help relieve bloating include green, fennel and ginger.

Although often connected to it, the holiday time doesn’t have to mean weight gain and bloating. Enjoy yourself without overindulging so you don’t have to experience any added discomfort during this fun time!

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I know I’ve looked at those shelves full of options and wondered what it all means. There’s a lot of conflicting information out there, and if you can’t find a trusted source (like official government advice or scientific studies), it can be difficult to know what to believe.

First things first: there are lots of unscrupulous sellers out there. That’s especially true online, where there is less regulation. You can’t always know what these people are putting in their products. In the best case scenario, it won’t really do anything. But in the worst case, there could actually be something dangerous in there. Always make sure you’re buying from a reputable source.

Any doubts? Talk to your doctor, especially if you’re already on medication, have a pre-existing condition, or are pregnant. It can be damaging to take supplements if you don’t already have a deficiency in a certain nutrient, and some supplements can interact badly with other drugs.

So, if you’ve found a reliable seller and you’re sure you’re on safe ground, what exactly do you want from a supplement? Well, the key is in the name. Supplements are supplemental to your regular routine. They’re additions to the regular diet, exercise and other activities that should get you most of what you need for a healthy life.

You can’t live on supplements alone, but you can use them to help out if you’re lacking a particular nutrient. For example, someone with anemia may take iron pills. The most commonly used supplements are multivitamins, which come with various combinations of vitamin, mineral and other nutritional groups. There’s no one formula for multivitamins, but they generally contain at least three different elements and no major health risks.

Multivitamins don’t have much benefit if you’re already healthy, but they can be useful to those with a poor diet or at risk of certain conditions, as well as the elderly. You can find multivitamins in powder, capsule, tablet and liquid form in most health stores. Injectable versions can only be delivered with medical supervision.

Some supplements are specifically designed for athletes. For example, many bodybuilders will use protein drinks to help them build muscle. Other popular fitness supplements include glutamine and creatine. Always follow dosage instructions and consult with your doctor.

Weight loss pills are one of the least effective types of supplements. There are some that may help you lose a few pounds in the short term, but in the long term, it’s diet and exercise that you need. Many also have some unwelcome side effects.

In addition to vitamins, minerals and other nutrients, there are various types of natural products that claim to have health benefits. This includes St. John’s wort, ginkgo and ginseng. These supplements build on long traditions of herbal medicine, but make sure you check current medical and scientific advice before trying them. The same advice goes for probiotic dietary supplements.

Overall, the most important advice with any dietary supplement is listening to scientific research, following medical advice and finding responsible suppliers.

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You need to wash meat before preparing it

This is one that sounds like it makes sense. After all, we wash fruit to rid it of dirt and pesticides. However, it’s wrong. If you wash raw meat, you could end up spreading germs all over your kitchen and possibly contaminate other foods, as pointed out by Ohio State University (https://wexnermedical.osu.edu/blog/should-you-wash-meat-before-cooking-it). Meats must be cooked to their appropriate temperatures to kill any bacteria. If you’re prepping meat, do so on a separate cutting board and with a separate knife used only for that purpose.

You can smell or taste food to check that it is good

You actually can’t see, smell or taste the germs that cause food poisoning. If you suspect a food is past its recommended shelf life date, toss it. Even eating a tiny amount of bad food can make you really sick. If you don’t do this already, label your foods by creation date so you don’t lose track of what is good and what isn’t in your fridge.

You can peel veggies and fruits without washing them first

Both vegetables and fruits may have germs on their skin or peel that can make you sick. It’s also easy to transfer these microbes to the inside of the veggies or fruits when you peel or cut them. Because of this, it’s crucial you wash all your produce before you peel it.

You can eat raw dough, raw batter, raw flour and uncooked eggs

Look, we’ve all been tempted by cookie dough, but it’s just a bad idea. Uncooked flour and eggs can contain harmful bacteria, including Salmonella and E. coli. Don’t eat foods that have raw eggs, such as eggnog and hollandaise sauce. Raw batter or uncooked dough with eggs or flour in it is also not safe to eat. Keep any raw dough in your kitchen away from kids. Always wash your work surfaces, hands and utensils thoroughly after they have come into contact with raw flour, eggs and dough.

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