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Specialists debunk the largest vitamin myths

infomedhealth by infomedhealth
November 11, 2023
in Weight Loss
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Specialists debunk the largest vitamin myths

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By Rebecca Whittaker For Mailonline

Printed: 15:00 EST, 11 November 2023 | Up to date: 15:00 EST, 11 November 2023

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Whether it is an influencer telling you to drink lemon water to lose weight or avoid microwaves over claims they zap essential vitamins, nutrition myths plague social media. Although there is an endless stream of healthy eating advice on platforms such as TikTok and Instagram, not all of it is true, nutritionists warn. But with hundreds of conflicting opinions, it's almost impossible to know what we should and shouldn't be eating. So, MailOnline asked experts what they think are the most worrying myths about food made on social media...

Whether or not it’s an influencer telling you to drink lemon water to drop extra pounds or keep away from microwaves over claims they zap important nutritional vitamins, vitamin myths plague social media. Though there’s an limitless stream of wholesome consuming recommendation on platforms similar to TikTok and Instagram, not all of it’s true, nutritionists warn. However with lots of of conflicting opinions, it is nearly unattainable to know what we should always and should not be consuming. So, MailOnline requested specialists what they suppose are essentially the most worrying myths about meals made on social media…

Microwaves destroy nutrients: Social media is awash with claims that microwaves zap nutrients from food. One TikTok by @cleanseclub, who has 258,000 followers, claims putting your food in the microwave 'kills 94 percent' of the 'nutrients that your food holds'. Another video on the platform by @cooperhealth, who has 3,000 followers, says you are 'better off using a stove or an oven' as microwaves remove antioxidants. But in reality, all methods of cooking — such as steaming, roasting, or microwaving — cause some nutrients to break down as heat can change their chemical structure.

Microwaves destroy vitamins: Social media is awash with claims that microwaves zap vitamins from meals. One TikTok by @cleanseclub, who has 258,000 followers, claims placing your meals within the microwave ‘kills 94 %’ of the ‘vitamins that your meals holds’. One other video on the platform by @cooperhealth, who has 3,000 followers, says you’re ‘higher off utilizing a range or an oven’ as microwaves take away antioxidants. However in actuality, all strategies of cooking — similar to steaming, roasting, or microwaving — trigger some vitamins to interrupt down as warmth can change their chemical construction.

This is especially true if  food is cooked for too long or at a very high temperature. Because they cook food quicker, microwaves can actually preserve vitamins better than other cooking methods, according to Dr Duane Mellor, a registered dietitian at Aston University in Birmingham. It means, in theory, vitamin C, potassium, and magnesium will be better preserved in microwaved meals, he said. All three are vital for maintaining heart health, kidney function and preserving bones and muscles. Microwaving is also better at retaining fiber, which is vital for gut health, compared to pressure cooking vegetables, according to a study published in Food Chemistry in 2002.

That is very true if  meals is cooked for too lengthy or at a really excessive temperature. As a result of they cook dinner meals faster, microwaves can really protect nutritional vitamins higher than different cooking strategies, in response to Dr Duane Mellor, a registered dietitian at Aston College in Birmingham. It means, in principle, vitamin C, potassium, and magnesium will likely be higher preserved in microwaved meals, he stated. All three are important for sustaining coronary heart well being, kidney operate and preserving bones and muscle mass. Microwaving can also be higher at retaining fiber, which is significant for intestine well being, in comparison with strain cooking greens, in response to a examine printed in Meals Chemistry in 2002.

Nightshade vegetables are dangerous: Scrolling through TikTok may leave you believing tomatoes, peppers, and potatoes are bad for you. That's because some wellness bloggers have been spreading the theory that nightshade vegetables — a family of around 2,500 plants — can cause inflammation and make arthritis worse. The theory is based on these vegetables containing lectins — a protein that binds cells together — which have been linked to irritable bowel syndrome and arthritis when consumed in high quantities.

Nightshade greens are harmful: Scrolling by means of TikTok might depart you believing tomatoes, peppers, and potatoes are unhealthy for you. That is as a result of some wellness bloggers have been spreading the idea that nightshade greens — a household of round 2,500 crops — may cause irritation and make arthritis worse. The speculation relies on these greens containing lectins — a protein that binds cells collectively — which have been linked to irritable bowel syndrome and arthritis when consumed in excessive portions.

One TikTok video by @iamkellytang, who is a nutrition coach with 11.6K followers, suggests 'limiting' or 'avoiding' nightshade vegetables if you have arthritis. She claims nightshades are 'known to cause inflammation in those who have joint pains, arthritis, and chronic illnesses'. However, Dr. Mellor says nightshade vegetables that are often eaten raw — such as tomatoes and peppers — only contain low levels of lectin. And many foods high in protein — such as kidney beans — are cooked before they are consumed, which breaks lectin down. Meanwhile, nightshade vegetables are also high in vitamin C, which can maintain healthy joints and don't make arthritis worse, he says.

One TikTok video by @iamkellytang, who’s a vitamin coach with 11.6K followers, suggests ‘limiting’ or ‘avoiding’ nightshade greens you probably have arthritis. She claims nightshades are ‘recognized to trigger irritation in those that have joint pains, arthritis, and power diseases’. Nonetheless, Dr. Mellor says nightshade greens which can be typically eaten uncooked — similar to tomatoes and peppers — solely comprise low ranges of lectin. And plenty of meals excessive in protein — similar to kidney beans — are cooked earlier than they’re consumed, which breaks lectin down. In the meantime, nightshade greens are additionally excessive in vitamin C, which may preserve wholesome joints and do not make arthritis worse, he says.

Fresh is better than frozen: Although frozen and tinned fruit and vegetables last longer and are usually cheaper, many people avoid them due to the belief that fresh is always best. One video by self-confessed 'fat loss expert' @alejandrofts, who has 55.5K followers, suggests frozen food is 'bad' and 'terrible for your body'. But just because something is frozen doesn't make it worse than fresh, experts say. 'Actually, frozen fruits and vegetables can contain higher levels of nutrients,' says London-based nutritionist Kim Pearson.

Contemporary is best than frozen: Though frozen and tinned fruit and greens last more and are normally cheaper, many individuals keep away from them as a result of perception that recent is at all times finest. One video by self-confessed ‘fats loss knowledgeable’ @alejandrofts, who has 55.5K followers, suggests frozen meals is ‘unhealthy’ and ‘horrible to your physique’. However simply because one thing is frozen does not make it worse than recent, specialists say. ‘Truly, frozen vegatables and fruits can comprise greater ranges of vitamins,’ says London-based nutritionist Kim Pearson.

That's because they are frozen at their peak — right after being picked — and put through minimal processing before freezing, meaning they keep a lot of their nutrients, explains Ms. Pearson. In contrast, fresh produce can be in a supermarket for days or weeks after being picked, meaning they may have lost more nutrients by the time they are consumed. For example, levels of vitamin C — considered vital for maintaining healthy skin and bones — can fall by up to half in just a couple of days.

That is as a result of they’re frozen at their peak — proper after being picked — and put by means of minimal processing earlier than freezing, that means they preserve a number of their vitamins, explains Ms. Pearson. In distinction, recent produce will be in a grocery store for days or perhaps weeks after being picked, that means they could have misplaced extra vitamins by the point they’re consumed. For instance, ranges of vitamin C — thought-about important for sustaining wholesome pores and skin and bones — can fall by as much as half in simply a few days.

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