Drink lemon water to detox your liver, battle depression and dissolve gallstones!
Consume coconut oil for shiny hair, clear complexion and a healthy heart!
Sip green tea to lose weight and boost your immune system!
Yes, what we eat and drink certainly can help ‘cure what ails you’ and protect against ill health. But the temptation to promise a wee bit more than science supports is rampant in marketing messages and perhaps always has been.
Food fads and fallacies are widespread. Consider this sage advice.
“No subject lends itself more readily to misuse than diet. Fakers fatten and grow rich on gullibility of the public when it comes to selling ‘pointers’ to beauty and health. It is only through education conducted by individuals who possess a thorough knowledge of nutrition that such fakers can be denounced and their pernicious advice refuted.”
– Fairfax T. Proudfit, professor of nutrition at the University of Tennessee College of Medicine and author of Nutrition and Diet Therapy, first published in 1918.
Yup, 1918. I keep this old textbook on dietetics close to my desk. It’s been revised eight times and mine is the 1942 edition.
Nutrition science may have advanced by leaps and bounds since then, but truly the basics haven’t changed that much. Eat your vegetables, choose whole grains, seek out high quality protein, and eat a wide variety of foods to get a wide variety of nutrients. Limit sugar, fat and salt and remember to drink water to stay hydrated.
Way back when in Proudfit’s day, nutrition experts were concerned about under nutrition and vitamin deficiency diseases whereas today we’re focused on over nutrition and obesity related diseases including diabetes and cardio-vascular disease responsible for three out of five deaths worldwide.
Let’s get back to the lemon water.
Every tall tale includes a kernel or two of the truth. Here’s why each of these ‘super foods’ can be healthy additions to your diet.
Lemon Water- The nutritional advantage of drinking water flavored with a little lemon juice is that it provides some vitamin C and the mineral potassium which are important for good health. Adding lemon, orange or a splash of any fruit juice can help make water taste a bit better so that you might drink a bit more to stay hydrated.
Research shows that offering water that is cooled and flavored increases fluid intake.
Proper hydration aids in digestion and supports all bodily functions including support of heart health and the brain. When you are dehydrated you can feel lethargic and even cranky. So, if drinking lemon water helps you stay hydrated that’s a good thing for the body and the brain. Other than that, I see no miraculous health advantages for adding citrus to drinking water. And actually you should make sure that the exterior of lemons and any other fresh fruit is cleaned before slicing to prevent bacterial contamination of the drinking water.
Coconut Oil- wow that’s a lot of usefulness! Hmmm….too good to be true?
While coconut sure tastes good in a Pina-colada or a coconut cake, coconut oil isn’t all it’s cracked up to be as a ‘super food’ according to the US Food and Drug Administration. The FDA has issued warnings to marketers of coconut oil over misleading and unsubstantiated health and nutrition claims.
Coconut oil, like any fat, is a concentrated source of calories with 120 calories per tablespoon. And coconut oil is more than 90 percent saturated fat, the kind of fat associated with elevating blood cholesterol levels. By comparison, butter is 65 percent saturated fat. So using a bit of coconut oil to cook dishes such as Thai cuisine is delicious way to enjoy vegetables, but downing coconut oil by the spoonful won’t work miracles for your health.
Green Tea- Wow! you had me at “fights against aging.”
As registered dietitian trained to advise folks on food and fitness to achieve and maintain a healthy weight, I do like to recommend drinking unsweetened hot and iced tea because it’s hydrating, provides a non-caloric beverage and provides a gentle lift without the jitters often associated with drinking too much coffee. Green tea and black tea both contain the amino acid L-theanine, which research shows can help you feel alert and calm at the same time. That’s tea-rific!
Note that green and black tea come from the same plant- camellia sinensis. Matcha green tea, enjoyed in tea ceremonies in Japan, is more concentrated than other green teas so will taste, some say, a bit ‘spinachy’ with a strong vegetal flavor. So it’s an acquired taste.
Some of the health claims for green tea include information on the high concentration of antioxidants, but there are lots of foods that are rich in disease fighting antioxidants including most fruits and vegetables, nuts and other kinds of tea, too.
So, when you read about the ‘super’ effects of ‘super foods’ on your health, take a moment to digest the facts before you waste your money on empty promises.