9 nutritional myths:
- Dietitian.Lauren Hmede
- Apr 6, 2019
- 4 min read
Overview
It is time to really get rid of old facts and nutrition myths and know the truth.
Myths are passed from one generation to another generation. Unfrotunatly they are missing or false information.
Myth 1: Gum Takes 7 Years to Digest
Gum takes 7 years to digest sis a bigh myth as if you swallow gum by accident it’ll go through the same digestion process, at the same pace, as anything else you eat:
Enzymes will break down most of it and the remaining will be eliminted.
According to the AAP there were rare cases in which young kids had intestinal distress due to blockages caused by gum, but only after regularly swallowing chewing gum over a short period of time. You can swallow gums occasionally from one time to another just dont make it as entree.
Myth 2: Drink 8 Glasses of Water a Day
This a myth sure you need water for quenching thirst, maintain body temperature and boosting metabolism but there is scientific evidence that you need exactly 8 cups of water daily as needs vary according to age, sex, physical acitivty level and climate.
In general you can meet your daily fluid needs by simply listening to your thirst cues. As a general guidline for women to consume about 91 ounces (roughly 11.5 cups) of total water from all beverages and foods daily. For men? Aim to drink about 125 ounces (approximately 15.5 cups) daily.
Myth 3: Cooking Veggies Destroys Nutrients
Some vegetables like carrots and tomatoes need to be cooked in order to get more nutrients or make other nutrients available.
A study from the National Center of Biotechnology Information suggests that steaming carrots until medium firm can increase beta carotene by 40%. And another study ound that heating (or thermal processing) tomatoes can enhance their lycopene content. This is due to the effect of heat on breaking cellular wall which is hold many nutrients. So eat vegetbales in their cooked and raw form.
Myth 4: Sulfites in Wine Cause Headaches
If you have a headache after drinking wine this may be due to some chemicals inside wine not to sulfite. Sulfites are linked to allergy and shorteness of breath for people who suffer from allergy to sulfite. If that’s the case, look for USDA certified organic wine with no sulfites added (NSA); they’ll contain less than 10 parts per million of sulfites. If you suffer from headaches this may be due to tannins which are found in the grapes skin and seeds. It stimulates release of histamines linked to headache like symptoms. Moreover, alcohol work as vasodialtor and it is diuretic so mild dehydration may be linked to headache.
Myth 5: Wash Chicken to Remove Bacteria
It is not true that washing chicken under running water reomve bacteria as cooking is the only process that kill bacteria and it requires an internal temperature of 165 F. Moreover, washing chicken may increase risk of croos-contamination.
Myth 6: Salt Is Bad for You
Salt contains sodium when one teaspoon salt contains 2,300 milligrams of sodium. You need to kow that sodium is a vital mineral in the body. Your body needs sodium to manage blood volume, regulate blood pressure and maintain proper functioning of nerves and muscles. It’s vital for the human body to operate.
Salt is good if it is not taken in excess. You need to know that sodium should be taken as 2300 milligrams. Excess sodium is linked to stroke and high blood pressure.
Myth 7: Fruit Juice Is Sugar Water
Some fruit juices ar eloaded with flavours and added sugar but 100 percent real fruit juice contains just the fruit and nothing but the fruit! For the full health benefits, choose 100 percent real fruit juice and not something with labeling lingo like “contains 5 percent fruit juice.”
Whole fruit choice is the better to get all nutrients but some companies make fruit juice from whole fruit including the peel. For instance, there’s a significant amount of hesperidin in 100 percent orange juice. Hesperidin is a powerful polyphenol found in high levels in orange peels and membranes; it offers potential heart health and cognitive benefits.
Myth 8: Avoid Eating Egg Yolks
We all know that egg whites are high in high quality protein but you still need the egg yolk as you need nutrients such as choline, lutein, zeaxanthin, omega-3s and even a little more protein. Egg yolk is rich in cholesterol but according to studies cholesterol from eggs dont really raise bad LDL while saturated fatty acids and trans fatty acid raise LDL cholesterol.
Myth 9: Celery Is a “Negative-Calorie” Food
One large (11- to 12-inch) celery stalk provides 9 calories. If you factor in the calories burned due to the entire digestive process, that stalk may provide closer to 8 calories. So this doesnt mean that celery has negative caloreis. What's more, since celery is also light in color and flavor, some assume there's little nutritional benefit. While celery is no kale, it's no joke when it comes to your health. That large stalk provides 166 milligrams of potassium, which makes it a nutrient-dense source of this mineral that's so important for blood pressure management. Plus, it contains a flavonoid called apigenin, which research finds may act as an anti-inflammatory and have potential anti-cancer properties. That stalk provides plenty of chewing satisfaction along with dietary fiber, too.
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