vitamins

7 Generic Wellness Buys Better Than the Expensive Originals

Christa Avampato — Wed, 20 May 2015 15:00:10 +0000

You don't need to spend a fortune to look and feel your best. Here are seven generic wellness buys that maintain the same high quality and perform as well (or even better) than name brands.

1. Vitamins

Because ingredients in vitamins are regulated by the FDA, there's little reason to choose expensive name brands over generics. What's relevant is the vitamin content and formulation. Compare the percentages of different vitamins and minerals across brands, and choose the best option for you. Often generics are exactly the same as name brands, but they almost always cost less.

2. Over-the-Counter Medications

Like vitamins, over-the-counter medications are also regulated. What you want to compare is the percentage and type of active ingredient. As long as those are the same as your usual name brand, you should get the same results at a lower cost.

3. Spa Day Supplies

Spas are expensive because you're paying a premium for service. But you can often find generics at your neighborhood pharmacy and chain stores with the same ingredients as name brands. And even cheaper still is making your own products, with the added benefit of fewer chemicals or harsh ingredients:

A combination of brown sugar or sea salt with coconut oil and a dash of essential oil (any scent you like), for example, makes a luscious body scrub.
Half an avocado and one tablespoon of honey creates a deeply moisturizing face mask.
A quick hair rinse of white vinegar in a squeeze bottle restores shine.
And a handful of epsom salts with a dash of essential oil makes for a relaxing and detoxifying bath.

4. Sunscreen

It's important to apply sunscreen every day — no matter the weather. While the price varies widely across brands, what matters most is making sure your product is PABA-free and has a high level of SPF (experts recommend an SPF of at least 30). Focus on these facts and ignore the brands on the bottles.

5. Veggies

Up your vegetable intake, and you're sure to improve your health. Rather than buying expensive fresh vegetables that have a short shelf life, you can get the same benefits in frozen veggies that are often cheaper and fresher than even the crispest vegetables in the produce section of the grocery store. If you're feeling particularly ambitious (and patient!), you can also buy seeds and grow your own veggies at pennies on the dollar.

6. Personal Care Section at Bed Bath & Beyond

Bed Bath & Beyond carries the Harmon Face Values brand product for just about every personal care item you could want. This line has many of the same active ingredients as the name brands and is cheaper. You'll often see them side by side on the shelf with their name brand competitors and a price comparison sign to show you how much you're saving.

7. Health Food

Several grocery chains have drastically improved their generics in recent years. For example, Whole Foods, Trader Joe's, and Wegmans all have store brands that have intense loyal followings and a wide variety of products. These lines are healthy and less expensive than their name-brand counterparts.

Which generic wellness buys do you swear by?

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Multivitamins Aren't as Good as You Think: Eat These Real Foods Instead

Ashley Marcin — Mon, 12 May 2014 08:24:23 +0000

Before you head to the store, take heed! You don't need to stock your medicine cabinet with expensive vitamins and supplements to experience optimum health. In fact, many experts agree that concentrated pills are often a waste of money. And some popular vitamins may even be harmful to the body if taken incorrectly. (See also: What You Can Learn From People Who Take Vitamins)

Most of us turn to vitamins to fill gaps in our nutrition that we should really correct with eating whole foods. More specifically, superfoods can improve our vitamin and mineral stores and taste good while they're at it. So, pocket the money you spend on vitamins and put it toward your next grocery bill. Not only will you enjoy better health, but you may also learn to love some new tastes and textures.

Here are 10 frugal foods that are packed with good-for-you nutrients.

1. Kale

Of all the superfoods, kale has become an international favorite. This dark, leafy green is teeming with vitamins A and C. At over 100% of the daily dose per cup, there's no need to supplement. Kale is also a plant-based calcium source. To save on this nutrient staple, try your local farmers market or buying in bulk. In addition, some varieties (standard versus Tuscan or Dinosaur kale) tend to be a better bargain than others.

2. Spinach

Popeye knew his stuff. With 66% of the daily requirement for folate per cooked cup, spinach is a wonderful addition to any diet. This dark green is also high in vitamin A. I like to buy frozen spinach, which lasts longer than fresh, but still contains all the essential nutrients. (See also: 35 Tasty Ways to Use Frozen Spinach)

3. Sweet Potatoes

Potatoes are notoriously affordable and in high supply. The next time you're at the store, stock up on any variety — but especially sweet potatoes. A cubed cup of sweet potatoes will give you a hefty 377% for your daily requirement of vitamin A, making them one of the best natural sources of beta-carotene. You'll also get 15%of vitamin B6 and potassium to boot.

4. Cauliflower

Whoever said to "eat your colors" is only half right. White cauliflower is an amazing supplier of vitamin C, calcium, iron, and magnesium, and vitamin B6. It has a little of everything that — in combination with other whole foods — will help you get complete nutrition on the daily without supplementation. Plus, one head goes a long way in a variety of recipes, helping you get more bang for your buck.

5. Avocados

What most vitamins don't include is a dose of healthy fats that help brain function and satiety. Avocados contain 20% of your daily requirement for potassium, and also 21 grams of healthy fats per cup. These fats are the monounsaturated fats that are responsible for reducing bad cholesterol and lowering your risk of heart disease and other other related illnesses. I've found avocados on the cheap at discount grocers like Aldi. Otherwise, stock up when they're on sale — you can actually freeze pureed avocados for use in guacamole and other dips!

6. Salmon

If you've ever considered adding an omega-3 supplement to your regimen, first look at adding it to your diet. Many fish (salmon being a good, low-mercury choice) contain this essential fatty-acid that researchers say is responsible for a "decreased risk of arrhythmias . . . triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure." One 3-ounce serving of cooked salmon contains 1,500 mg, and experts at the the Mayo Clinic recommend eating it twice a week. A budget-friendly option is canned salmon. (See also: 50 Ways to Use Canned Salmon)

7. Eggs

The incredible edible egg is my favorite cheap protein go-to. Did you know that eggs are also a great source of choline? Each contains 250 mg of the recommended 550 mg pregnant women should get each day to support fetal brain development. (The rest of us can benefit from better memory skills, too, along with vitamins A and E.) However, don't stock up on liquid egg whites. While protein is contained in the whites, the majority of the vitamins and other benefits are in the yolk.

8. Bananas

Perhaps the cheapest option of all, bananas contain 20% of your daily B6, along with a respectable amount of potassium, magnesium, and vitamin C. And that's just in one medium-sized natural package. Though they're already inexpensive, you can save your pennies by buying conventional versus organic, as bananas are not on the dirty dozen produce list. (See also: 19 Bizarre Uses for Banana Peels)

9. Almonds

Though nuts may seem expensive, it's important to consider the nutrients they provide. An ounce of raw almonds contains 19% of your daily requirement for magnesium, as well as 7% for calcium and 6 grams of protein. Best of all, this same serving packs 37% of your daily value for vitamin E. To save on almonds and other nuts, check out your grocers bulk foods section. You can also buy dry roasted and make your own lower-cost nut butters from scratch. (See also: The Best and Worst Nuts, By Nutrition and Price)

10. Cabbage

I tend to overlook cabbage when drafting my weekly menu plans, but I'm going to add this healthy ingredient onto my next grocery list. A single serving of cabbage contains up to 85% of your daily vitamin K requirement plus 54% of vitamin C, among other things. Not only is cabbage cheap, but it's also lasts a really long time in your refrigerator — less food waste means more dollars in your pocket. (See also: 15 Delicious Ways to Prepare a Humble Head of Cabbage)

What're your favorite multivitamin supplements? Please share in comments!

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This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

What You Can Learn From People Who Take Vitamins (It's Not What You Think)

Philip Brewer — Wed, 23 Apr 2014 09:36:21 +0000

For decades, in study after study, people who take vitamin supplements have been shown to be healthier than people who don't. And yet, for just as long, in every good randomized trial where some people were given a supplement and others a placebo, taking the supplement gave no benefit. New published reports mean we finally have enough data to draw some definite conclusions. (See also: Know What You're Getting With Herbal Supplements)

The studies that suggested there might be a benefit were associational studies. Take a large population and divide them into the people who take supplements and the people who don't. Then, look at rates of various diseases for each group. In study after study, people who take supplements are healthier.

Scientists know that sort of study has limitations, so the next step would always be a proper randomized trial. Take a group of people and give them all a pill to take — with half the pills being a supplement and half the pills being a placebo. In those studies, in study after study, the people given the supplements did no better than the people given the placebo.

Vitamins Don't Improve Health — Habits Do

There's a reason why the sort of people who take supplements are healthier — they're different from the people who don't. They tend to be people who care more about their health. They eat more vegetables and less cured meats. They're less likely to smoke or to use alcohol to excess. They exercise more. They're more affluent. They get medical care when they have a health problem, and they get regular checkups. (See also: 6 Most Important Health Appointments)

Taking supplements is a marker for those behaviors — behaviors that actually improve your health.

Actually taking supplements, however, turns out to be a big waste of money. Worse, in many cases they actually do harm. (See also: Healthy Habits That Can Hurt You)

Three trials of multivitamins, and twenty-four studies of single or paired vitamins randomly assigned for 400,000 people showed no beneficial effects on mortality, heart disease, or cancer.
A large, long-term study showed a daily multivitamin did nothing to prevent cognitive decline among men age 65 or older. Similarly, multivitamins, B vitamins, E and C, and omega-3 fatty acids did nothing to improve cognitive function in people with mild to moderate dementia.
High-dose multivitamins given to people who'd had a heart attack did nothing to prevent a recurrence.
Antioxidants don't prevent chronic diseases, nor do folic acid or B vitamins.
Taking β-carotene makes people with lung cancer die sooner.
Taking high doses of vitamin E seems to make everybody die sooner.

For details and links to references, see Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements in Annals of Internal Medicine. (Most of the references are behind paywalls, but the summary is free.)

There's one possible exception: Vitamin D. If you live somewhere with long, dark winters — and especially if you always wear sunscreen when you're out in the sun — then maybe vitamin D supplements will do you some good. It doesn't take much sunshine to make your own vitamin D, though, if you've got pale skin. A ten-minute mid-day walk would be great. Just walking across the parking lot and back a couple of times a day will do the trick, if your arms and face are exposed to the sun. If you've got dark skin, it will take longer. (See also: Surprising Benefits of a 10-Minute Walk)

Also, the study specifically didn't try to look at prenatal vitamins. There's good evidence that folic acid supplements taken early in pregnancy prevent spina bifida. Go with whatever your doctor says, when it comes to prenatal care.

Eat better. Exercise more. Get regular checkups. Get your flu shot. Do all the things that the sort of person who takes supplements does. But you can quit spending money on supplements.

If you take multivitamins, will you continue to now that the science seems to be clear? Please share in comments!

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This article is from Philip Brewer of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Great Ways to Get Calcium

Daniel Packer — Mon, 09 May 2011 10:24:14 +0000

May is National Osteoporosis Awareness and Prevention Month, which means it's time to find out how to keep those bones strong! In addition to building strong bones, calcium helps with other functions of the body including muscles, nerves, managing weight, and healthy blood pressure.

The recommended daily allowance of calcium is 1,000 mg for adults (slightly more for teenagers and those over 50). A serving of milk contains about 300 mg of calcium, so you need at least three glasses per day, which many of us don't get.

Everyone knows that milk is an excellent source of calcium. However, not everyone drinks it for various reasons. Whether you are a vegan, lactose intolerant, or simply don't like the taste, fear not, for there are many alternatives you're sure to love! Here are eight great ways to get the calcium your body needs without getting a milk mustache. (See also: Powdered Milk Solutions for Dairy Lovers)

1. In the Morning Meal

It's easy to get calcium in your diet from the first meal of the day. Oatmeal provides 100–150 mg of calcium, while a bowl of cereal can add another 100 mg. Yogurt contains over 200 mg of calcium, and did you know that even a slice of bread contains 50 mg of calcium? Throw a piece of cheese on top, and you'll be off to a good start!

2. An Apricot a Day...

For those fruit lovers out there, you're in luck! A daily serving of apricots contains about 120 mg of calcium, while figs contain a whopping 500 mg! Eat a few of these, and you'll be halfway to your daily goal!

3. Catching Some Rays

Vitamin D is crucial to your body's absorption of calcium. Milk is often fortified with vitamin D, but it if isn't, just spend a little time in the sun! Your body makes vitamin D when exposed to the sun, so taking a 15 to 30 minute walk during lunch two to three times a week can reduce the amount of calcium you need.

4. The Popeye Method

Spinach has over 275 mg of calcium in a cup, so a spinach lasagna with ricotta cheese (another 500 mg+ per cup) can go a long way toward fulfilling your daily value while still tasting great! Other calcium-rich veggies include kale, parsley, broccoli, and other dark green leafy vegetables.

5. Tofu: Good News for Vegans

Tofu is another excellent source of calcium. A serving contains over 500 mg of calcium, so even vegans, who are often left out in the cold when it comes to getting the nutrients they need, can still find ways to get calcium in their diets.

6. Beans, Beans, They're Good For Your...Bones

Weighing in with about 75 mg of calcium per serving (of just three tablespoons) are red kidney beans, so throwing these in a salad can be a great way to add that much-needed calcium. Add another 50 mg with chickpeas, and top it off with some baked beans, which add about 75 mg more calcium.

7. Going Nuts

A serving of almonds or walnuts contains almost 100 mg of calcium, and they're a great way to gain valuable energy for those on low-carb diets. And sesame seeds are packed with calcium!

8. Adding a Little Extra

If you don't like milk, what's better in the morning than a cup of orange juice infused with calcium? A glass of calcium-fortified orange juice contains 300 mg of calcium, about the same amount of calcium contained in a glass of milk.

Many people don't get enough calcium, but by making it a priority and paying attention to ingredients, it doesn't have to be a burden to get your bones nice and strong! Happy National Osteoporosis Awareness and Prevention Month!

This article is from Daniel Packer of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Nutrients You Need More Of

Healthy Theory — Fri, 25 Mar 2011 11:36:09 +0000

When the US Department of Agriculture released its latest Dietary Guidelines for Americans recently, they identified a handful of vitamins and minerals Americans weren't getting enough of. All age and gender groups are now encouraged to increase intake of four of these "Nutrients of Concern" — potassium, calcium, vitamin D, and dietary fiber. Three other nutrients were found to be deficient in the diets of specific groups: nursing mothers, pregnant women, and women planning for pregnancy should increase their intake of iron and folate; people over age 50 should increase their intake of vitamin B12.

The best way to get sufficient nutrients is through a diet rich in fruits and vegetables, lean proteins, and whole grains. Supplementation with multivitamins is also encouraged.

That's all well and good. But what are these seven nutrients, exactly? Why should we be taking care that we're taking enough?

Potassium

Potassium, sodium, and calcium are the key ingredients of the electrolyte soup that bathes our cells, inside and out. The soup inside our cells has more potassium ions and the soup outside has more sodium ions. Between 20 and 40 percent of resting energy is expended moving potassium and sodium ions to maintain this balance. When people talk about "slow metabolism" or "fast metabolism" this is what they mean.

Although the mechanism is not well understood, potassium counteracts sodium's effect of increasing blood pressure. Increased intake may also reduce the risk of kidney stones and bone loss. The new dietary guidelines suggest that an adult consume 4700 milligrams of potassium per day, from a varied diet.

Some Good Sources of Potassium:

1 cup Raisins (1089mg)
1 cup Lima beans (956mg)
1 cup Spinach (838mg)
1 Baked potato (702mg)
8 oz Nonfat yogurt (579mg)

Calcium

Everybody knows calcium is vital for strong bones and teeth. But calcium is also important for the constriction and relaxation of blood vessels, nerve signal transmission, and muscle contractions. Calcium is important for blood coagulation, too, which allows the blood to clot to stop bleeding. Because of its many uses, calcium level in the blood is carefully monitored and regulated. If calcium falls too low, reserves will be drawn from deposits in the bones, where 99 percent of the body's calcium is found. If calcium deficiency in the blood persists, whether as a result of low intake or poor absorption (such as that caused by vitamin D deficiency), loss of bone mass can occur.

Most Americans do not consume enough calcium. Deficiency is harmful whether young or old, but, during a critical stage of bone mass formation, just 25% of boys and 10% of girls ages 9-17 reach their daily recommendation of 1300 mg. The recommendation for adults is 1000 mg.

Some Good Sources of Calcium:

8 oz Fortified orange juice (500mg)
8 oz Nonfat yogurt (452mg)
8 oz Fortified soy milk (299mg)
8 oz Nonfat chocolate milk (290mg)
1 cup Spinach (244mg)

Vitamin D

Vitamin D is important to bone health because it helps us absorb calcium. Poor calcium absorption triggers our bodies to begin drawing on the stores of calcium in the bones. In children, severe vitamin D deficiency prevents mineralization of calcium in growing bones — rickets — and in adults and the elderly it leads to gradual loss of bone minerals or softening of the bones. Vitamin D also boosts the immune system.

The new guidelines advise 15 micrograms of vitamin D daily. Our skin synthesizes vitamin D from sunlight, and sunlight remains the best source as few, non-fortified, foods are reliable sources.

Some Good Sources of Vitamin D:

3 oz Halibut (4.9mcg)
8 oz Fortified orange juice (3.5mcg)
8 oz Nonfat chocolate milk (2.8mcg)
8 oz Fortified soy milk (2.7mcg)
1 hard-boiled egg (1.1mcg)

Dietary Fiber

The last of the four nutrients of concern for all Americans is dietary fiber, the non-digestible parts of the fruits, vegetables, and grains we consume. Fiber is important for laxation, of course, and it helps prolong the feeling of "fullness" after eating while damping blood sugar spikes. Fiber has been shown to reduce "bad" cholesterol and it may also reduce the risk of obesity, cardiovascular disease, and diabetes.

The guidelines advise 25 grams of fiber each day for women and 38 grams for men. Many food products assumed by some consumers to have high fiber content —pizza crust, breads and other baked goods — aren't actually good sources of fiber because they are made with refined grains.

Some Good Sources of Fiber:

1 cup Lima beans (13.2g)
1 Apple (4.4g)
2 slices Whole grain bread (4g)
1 cup Oatmeal (4g)
1/2 cup Dried peaches (3.5g)

Iron

Iron is everywhere in our bodies, responsible for oxygen storage in the muscles and oxygen transport in the blood. Deep in our cells, iron contributes to the process that generates ATP, a fundamental energy storage and transfer enzyme. Iron is also an anti-oxidant, it helps our bodies adjust to low oxygen, and it's needed for DNA synthesis. In short, we need iron for respiration, metabolism, immune response, and growth.

The guidelines advise 8 milligrams of iron daily for men. Women who can become pregnant should consume 18 mg. Iron from animal sources, "heme iron" is more readily absorbed (bioavailability) than "nonheme iron" from plant sources. Pregnant women are encouraged to speak to their health care provider about iron supplements.

Some Good Sources of Iron:

1 cup Spinach (6.4mg)
1 cup Lima beans (4.5mg)
1 cup Oatmeal (2.1mg)
1/2 cup Dried peaches (1.69mg)
1 Baked potato (1.5mg)

Folate

Folate (or folic acid when taken as a supplement) is important to amino acid metabolism, but it is folate's role in DNA metabolism that earns it its notice here; folate is needed for cell division or reproduction. When we're folate deficient, rapidly dividing cells such as red blood cells produced in the bone marrow are unable to meet demand. In adults, severe deficiency leads to anemia-like symptoms. Sluggish cell division in fetuses, however, retards development and can lead to serious birth defects, notably neural tube defects such as spina bifida. Because of this, folic acid has been added to enriched grain products since 1998.

Adult men and women both are advised to consume 400 mcg of dietary folate daily. In addition, women who can become pregnant should supplement their intake with an additional 400 mcg of folic acid. Pregnant women should consume 600 mcg of folate daily, from all sources. Oranges and orange juice, beans and peas and leafy vegetables are all good sources.

Some Good Sources of Folate:

1 cup Spinach (262mcg)
1 cup Lima beans (156mcg)
8 oz Fortified orange juice (47mcg)
1 Baked potato (39mcg)
8 oz Nonfat yogurt (27mcg)

B12

Vitamin B12, like the other B vitamins, is critical to fundamental metabolic processes. Without it, our bodies would not be able to metabolize proteins and fats for energy. Lack of B12 prevents the synthesis of another biochemical needed for folate absorption, which leads to folate deficiency. B12 deficiency produces several neurologic symptoms, including numbness and tingling of the limbs, memory loss, disorientation, and dementia.

The daily recommendation for adults is 2.4 micrograms. Adults 51 or older, however, should supplement by that same amount daily as older adults do not absorb food-bound B12 as readily. B12 is only naturally available from animal sources such as meat, fish, poultry and dairy.

Some Good Sources of B12:

8 oz Fortified soy milk (2.1mcg)
8 oz Nonfat yogurt (1.4mcg)
3 oz Halibut (1.1mcg)
8 oz Nonfat chocolate milk (0.8mcg)
1 Hard-boiled egg (0.6mcg)

Here's a sample daily diet that will meet these recommended goals:

Food	Potassium (mg)	Calcium (mg)	Vitamin D (mcg)	Dietary Fiber (mg)	Folate (mcg)	Iron (mg)	Vitamin B12 (mcg)	Calories
1 med banana	422	6	0	3.1	24	0.31	0	105
8 oz Fortified orange juice	443	500	3.5	0.5	47	0.32	0	117
1/2 cup Dried peaches	413	12	0	3.5	0	1.69	0	99
8 oz Nonfat yogurt	579	452	0	0	27	0.2	1.38	127
8 oz Nonfat chocolate milk	422	290	2.8	1.2	12	0.68	0.8	158
1 med Baked potato	702	21	0	3	39	1.49	0	128
3 oz Halibut	490	8	4.9	0	12	0.17	1.08	94
1 cup Lima beans	956	32	0	13.2	156	4.5	0	216
1 cup Spinach	838	244	0	4.4	262	6.42	0	50
3 oz Pork loin	386	4	0.6	0	7	0.66	0.52	190
1/2 cup Plantains	358	2	0	1.8	20	0.45	0	89
1 Hard-boiled egg	63	25	1.1	0	22	0.59	0.56	78
8 oz Fortified soy milk	296	299	2.7	0.5	22	1.02	2.07	104
1 med Apple	195	11	0	4.4	5	0.22	0	95
1 cup Oatmeal	164	21	0	4	14	2.11	0	166
2 slices Whole grain bread	69	30	0	4	14	0.68	0	138
12 Almonds	202	76	0	3.1	15	1.09	0	169

Total	6998	2033	15.6	46.7	698	26.14	6.41	2123
Goal	A:4700	A:1000	A:15	M:38 W:25	A:400 PW:600	M:8 W:18	A:2.4 51+:2.6

Guest Post Blurb:

This is a post by Lars Peterson from our sister blog, Healthy Theory. Visit Healthy Theory for tips and news to take control of your own health!

This article is from Healthy Theory of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Bioavailability: How to Get More Nutrients from Your Food

Healthy Theory — Wed, 28 Oct 2009 14:00:02 +0000

Not everything we eat gets absorbed and used by our body. Our cooking and digestive process destroys and degrades nutrients before our body can use it. The amount of nutrients that is actually absorbed in our system is called bioavailability. Understanding how different foods react with one another can help you get more nutrients from your meal. Here are 5 ways to get more from the food we eat.

Add lemon to your tea

Adding a squirt of lemon to green tea can increase the amount of catechins your body will absorb. Catechins are one of the many health-promoting qualities in green tea, but is unstable in environments like our intestines. Less than 20 percent remain after digestion. Adding lemon juice caused 80 percent of the catechins to remain.

Have OJ with your meal

Iron found in red meat (haem iron) is readily absorbed in the body. However, the iron found in other sources, like spinach, contains non-haem iron which is not as readily absorbed. Having something like orange juice (or anything with vitamin C) with your meal changes the non-haem iron to heam iron. It's important to know too that the phenols found in tea and coffee, and calcium in dairy products inhibit iron absorption, and shouldn't be consumed in conjunction with iron rich foods (this includes eggs).

Cook your tomatoes and carrots

Tomatoes have lycopene, a great antioxidant that is much better absorbed when cooked. Fresh tomatoes have a total antioxidant potential of about 80. But boil them, and the antioxidant potential goes up five or six-fold. This happens because the lycopene in the raw tomato has been transformed to trans-lycopene in the cooked version, and trans-lycopene is much more readily absorbed. The downside is that vitamin C is degraded when cooked. Additionally, cooking carrots makes the beta-carotene, another form of antioxidant, more available as well.

Put some fat in your salad

Fat-soluble nutrients like lycopene, beta carotene, and lutein needs a little help getting absorbed into your system, specifically from fat. This applies the most to salads because the vegetables aren't prepared with anything except the dressing, and a study shows that the best dressing to use is actually not the fat-free kind. This doesn't mean drenching your salad in fatty dressing, but making sure to use natural and healthy fats so it doesn't become a counterproductive strategy. Adding healthy fats like avocado and olive oil into your salad will raise the nutrient levels effectively without raising your weight or cholesterol levels at the same time.

Black pepper isn't just for seasoning

Sprinkling a dash of black pepper does more than please your taste buds. The piperine in it increases the bioavailability of many substances through a bunch of cool processes, which results in more nutrients reaching your cells. Not only that, but did you know piperine can act as an anti-depressant, pain reliever, and antacid, boost brain functioning, and help you sleep?! Can someone please pass the pepper STAT!

Guest Post Blurb:

This is a post from our sister blog, Healthy Theory. Visit Healthy Theory for more health tips and news.

This article is from Healthy Theory of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Pom - Wonderful?

Andrea Karim — Wed, 25 Apr 2007 19:16:46 +0000

The health benefits of pomegranates are something like folk wisdom outside of the Western world, and like green tea, are only starting to seep into the American consumer's consciousness. Not only are pomegranate-derived juices very popular, but the flavor is showing up in weird places, like yogurt. You know a flavor has made it once it's enshrined in yogurt.

Anyway, because the pomegranate is SO popular with everyone right now, I have to raise my objections over the company that really got the craze going. POM Wonderful, with their snazzy bottles and their brilliant marketing and their Oprah endorsement, found a way to turn acres of unwanted fruit trees into a massive trend. And bully for them. But I'm not buying it.

Well, I'm not buying POM Wonderful. Here's why:

It's just too expensive for what you get out of it. The POM Wonderful at my local Safeway sells for $4.50 for a 16 oz bottle. Custom bottles means a higher cost. Nice advertising means higher costs. I've noticed that POM changed their packaging from their distinctive glass bottles to distinctive plastic bottles. You may or may not know how I feel about that already.
Although POM claims now that neither they nor any of their subsidiaries conduct animal testing, all of their health claims (see below) were based on animal testing that they paid for. While I like pomegranate juice, I don't like the way POM went about makreting the product using all sorts of health claims about it - health claims that were taken from their OWN studies. It reminds me of that Kentucky Fried Chicken poster that explained how KFC can be a healthy part of a balanced diet. Sure, pomegranates are better for you than fried chicken, but doesn't it seem cynical that the company that is finding all these benefits is the same company that stands to make so much money from people believing in the benefits?
POM's juice cocktails contain more juices than just pomegranate, blueberry, and cherry. (POM does make pure pomegrante juice as well)Although the cocktails are pretty darn tasty, they're still getting away with giving you less pomegranate for your money. POM Wonderful's Pomegranate Cherry juice contains: pomegranate, cherry, apple, pineapple, plum, and aronia juices.

Here are my preferred alternatives:

Knudsen makes a variety of pure juices, one of which is pomegranate. That's pure pomegranate juice, with no other juices added. This was going to be my end-all solution to the issue of pomegranate juice, but this stuff is almost as expensive as POM. I swear that, a couple of years ago, it didn't cost as much - so I look for it on sale. When it goes on sale, it's maybe 70% the cost of POM Wonderful. I almost never see POM Wonderful on sale, but that might be because it's very popular here.
Trader Joe's sells organic, pure pomegrante juice at HALF the price of POM Wonderful - about $4 for 32 fl oz. Trader Joe's the solution to many of my frugal problems, but unfortunately, isn't a solution for people who live outside of metropolitan areas. Trader Joe's also does a nice variety of other juices - I like aronia and cherry.
I don't drink pure juice anymore - I like to cut it with soda water. It makes the juice go further, and I can reduce my caloric intake without sacrificing a tasty treat. Pure juice sugars are absorbed much more quickly by your blood stream than the sugars from, say, raw fruit because juices don't have nearly the amount of fiber to slow down the sugar absorbtion. A 16 oz bottle of pomegranate juice has roughly 300 calories - that's a lot, especially for something that doesn't really satisfy hunger or anything.

(Photo by kowabungat)

This article is from Andrea Karim of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: