Even people who pay close attention to their health often make typical mistakes in nutrition. Oncologist Vladimir Ivashkov highlighted five common habits that can negatively affect the body's condition.
Taking Vitamins "Just in Case"
Many people take multivitamins without a doctor's prescription, considering them a safe preventive measure. However, excess fat-soluble vitamins — A, E, and D — can accumulate in the body and cause undesirable effects. The specialist recommends first getting tested and replenishing only confirmed deficiencies.
Lack of Vegetables in the Diet
Fruits are often seen as the main source of benefits, but vegetables play a more important role. According to a meta-analysis published in BMJ, increasing vegetable consumption is associated with a more pronounced reduction in the risk of cardiovascular diseases than the same amount of fruits. The optimal norm is considered to be about 400 g of vegetables and 200 g of fruits per day.
Distrust of Frozen Products
There is an opinion that frozen vegetables and fruits contain almost no vitamins. However, studies published in the Journal of Food Science show that with proper freezing, a significant portion of nutrients, including vitamin C, is preserved in the products. In some cases, they even surpass "fresh" counterparts that have been stored for a long time.
Yogurt with Fruits
The popular combination of yogurt and fruits is not always as beneficial as it seems. According to the specialist, fruit acids can reduce the activity of probiotic cultures. As a more neutral alternative, the doctor advises adding nuts, seeds, or whole grains to yogurt.
Ignoring Meal Timing
Not only the composition of the diet but also the timing of meals affects metabolism. Research in the field of chronobiology of nutrition indicates that an early breakfast and an earlier dinner are associated with better metabolic indicators. The optimal time for breakfast is between 7:00 and 9:00, lunch in the middle of the day, and dinner no later than 19:00.
Vladimir Ivashkov noted that even correcting two or three of these points can significantly improve well-being and reduce health risks.
Leave a comment