Healthy Aggies at UC Davis

By Wendy Liang, UC Davis Nutrition Peer Counselor

You may have heard the phrase “antioxidants prevent cancer” or may have even seen wellness trends on social media hyping up antioxidant consumption.

So what is all this obsession with antioxidants? Should you be concerned about your antioxidant intake?

What are Antioxidants?

• Chemical molecules that reduce cell damage

Antioxidants are chemical molecules that help reduce cell damage by ridding the body of free radicals. Free radicals are unstable molecules that can be generated by the body from turning food into energy or from other exposures like exercise, smoking cigarettes, air pollution, and sunlight. High amounts of these free radicals in the body can harm the body as they cause oxidative stress and damage cells and DNA, which can contribute to serious illnesses like cancer.

Health Benefits

• Neutralize free radicals

Antioxidants neutralize free radicals by giving up some of their electrons which stops the chain reaction of free radicals causing oxidative damage. Some examples of antioxidants are vitamins E and C and carotenoids. There have been studies on free radical damage linked to chronic illnesses and some studies on antioxidant consumption decreasing risk of severe diseases like stroke, other cardiovascular diseases, and diseases like Alzheimer’s.

Foods That Contain Antioxidants

Even though our body already has some antioxidants to balance free radicals, antioxidants can also be found in colorful foods like berries, other fruits, vegetables, and other plant-based foods (like legumes).

• Blueberries contain the antioxidant anthocyanin, which helps with lowering LDL cholesterol levels and blood pressure and has been found to have a correlation with delaying the decline of brain function (Giacolone et.al, 2011).

• Spinach is a vegetable that contains antioxidants, lutein, and zeaxanthin, which are correlated with protecting the eye against UV damage (Abdel-Aal et.al, 2013).

• Other foods that are great sources of antioxidants include Beets, Raspberries, Strawberries, Dark chocolate, Beans, Red cabbage, and Kale.

Should We Supplement?

• Not Recommended

Since antioxidants are abundant in whole foods and various National Institutes of Health (NIH) studies done on antioxidant supplementation reveal positive relations to chronic disease and illnesses, the NIH does not recommend antioxidant supplementation.

Not only have high doses of antioxidants been found to increase the risk of death (Bjelakovic et.al, 2004), our body requires a balance of free radicals and antioxidants since our immune cells use free radicals to combat infections (Hamption et.al, 1998).

So What Then?

• Consuming whole foods like fruits and vegetables can increase antioxidants and provide other essential nutrients like vitamins and minerals.

High levels of free radicals can cause harmful damage to our body, but free radicals can be controlled by antioxidants. However, high amounts of antioxidants via supplement have been shown through randomized control trials to show more negative effects on health than positive effects. These studies may also have limitations that we need to keep in mind. Simultaneously, there is much evidence that suggests the consumption of whole foods like fruits, vegetables, and whole grains are not only great sources of antioxidants, but also provide other nutrients like dietary fiber, vitamins, and minerals that are highly beneficial to our bodies.

Here is more information on antioxidants, myths, and antioxidant supplements, TIME.com and Healthline.com.

By Veronica Gomez, UC Davis Nutrition Peer Counselor

This year, 2023, I am determined to incorporate more vegetables into my diet. When deciding on my New Year’s Resolution, I pondered any obstacles I would face in achieving my goal. And of course, take-out and dine-in with friends seemed like a barrier, but I found a solution!

I have compiled a list of my favorite restaurants in downtown Davis that allow me, and all Aggies, to get a tasty meal filled with veggies. I did sneak in a few fruits and legumes throughout this list.

1. Posh Bagel
   Posh Bagel is a quaint breakfast/lunch restaurant that’s perfect for a simple grab n’ go with some friends.Posh Bagel offers their own spin on the iconic salmon lox bagel: “slice lox and cream cheese sandwich”.  Depending on what region you purchase a salmon lox bagel from, it varies in its ingredients. From my experience, the bagel only comes with cream cheese, smoked salmon, onions, and capers. Don’t get me wrong, I love a simple bagel, but Posh Bagels’ variation steps it up to a whole new level by including lettuce, tomatoes, sprouts, pickles, and pepperoncini. In case you’re not fond of smoked salmon, any of their lunch sandwiches can also be ordered with these ingredients. Each bite is guaranteed to have a refreshing crunch and they are very generous with the serving of sprouts.
2. See this helpful summary on sprouts if they are new to you: https://health.clevelandclinic.org/what-are-the-health-benefits-and-risks-of-eating-sprouts/

2. Woodstock Pizza & Blaze Pizza
   Many big chain pizza places are limited with veggie options. Luckily, Davis has two popular locations with very diverse options.
   Woodstock pizza is a lively pizzeria which hosts trivia nights and more. Although their veggie toppings aren’t that different from your standard vegetarian pizza, they offer salads that you can have with your pizza!
   Options for salad bases include fresh field greens, spinach, romaine lettuce, and spring mix. Salad toppings are exciting with options such as carrots, broccoli, bell peppers, olive, tomatoes, pineapple, and tomatoes.
   
   If you prefer your veggies on the pizza, Blaze Pizza allows you to Build-Your-Own-Pizza. With this option, you can order a whole pizza with up to 7 toppings. Some unique options available are: roasted broccoli, basil, artichokes, cherry tomatoes, kalamata olives, roasted red peppers, and spinach.
3. Chipotle
   Chipotle offers burritos and bowls that are protein and veggie packed. At Chipotle, you can always ask for extra if you really want to meet your health goals like me!
   Veggie options offered at chipotle: black and pinto beans, roasted chili corn salsa, fresh tomato salsa, fajita veggies, romaine lettuce, and guacamole.
4. Tasty Kitchen
   Last, but certainly not least: Tasty Kitchen. This is a Chinese Restaurant on F street. I am most excited about eating here with friends as I am a huge fan of Chinese food and they have the best menu for incorporating eating vegetables into your social life.
   When you dine-in, you’ll be served on large plates that make it easy to share so you can be sure to sneak some veggies on to everyone’s plate too!
    Tasty Kitchen offers vegetables not yet mentioned: green beans, mixed mushrooms, bailan (Chinese broccoli), and bok choy.
   This is a direct link to their veggie menu:
   https://www.tastykitchendavis.com/chicken-vegetable

Do you have a favorite place in Davis to enjoy vegetable-rich cuisine?  Let us know in the comments!

By Lisa Aparicio, UC Davis Nutrition Peer Counselor 

It’s 2023! Time for a new year’s detox right? Wrong. This year we are doing our research and saving time and money. Have popular societal trends convinced you that certain detoxes will help you lose weight, improve your health, or get rid of toxins? Continue reading for misconceptions about the “benefits” of detoxing. 

Popular forms of detox are administered through the use of pills, teas, elixirs, and even recommended drastic dietary measures. These forms of detox cost money and sacrifice. At times advertised detoxes seen on social media can simply be scams and can do more harm than good. How do you know what is safe and effective and what isn’t? I can help to put your mind at ease. You’ll want to read on. 

Let me begin by saying our body is such a fascinating complex-full-functioning “machine”. One of the amazing features of our physiology is to eliminate harmful toxins in our system.

First off, what toxins in our body are we really trying to detoxify anyway? And how are toxins entering our body to begin with? Toxins are typically referred to as something that has a negative effect on your health. In today’s society, there is an increased amount of toxins we are exposing ourselves to. Environmental exposures can be intentional (consuming alcohol) and unintentional (drinking contaminated water or breathing polluted air).  Some examples of potential toxins may include: pollutants, synthetic chemicals, heavy metals, and processed foods etc. The extensive list of toxins also consist of products that you may have never even considered to be toxic such as commercial cleaning agents and personal care products (makeup, deodorants, moisturizers, shampoo etc.) 

Detoxes advertised on social media also claim to have other significant health benefits but is there any research to back up their claims? Are they at least FDA approved? The answer to both of these questions is usually no.  Unless you have a conversation with your physician and they recommend you try something for a specific issue you may be experiencing, you’ll be glad to hear that your body’s very own detoxification system may be the only thing you need! 

Some detox regimens may lead to electrolyte imbalances, kidney damage, diarrhea, dehydration, nausea, nutrient deficiencies, and even cause you to feel lightheaded, weak, and irritable during the duration of the detox. 

Ultimately there is no need to put yourself in an uncomfortable situation by following the latest detox trap. We have multiple organs in our body that are designed to help get rid of toxins, such as our liver, kidney, digestive system, skin, lungs… etc. 

What we can do to help optimize our body’s natural detoxification system:

Implement sustainable practices into our everyday lives to help our bodies be able to naturally detox and begin to feel better than ever. 

Here are 9 different ways you can safely and most effectively support your body with detoxifying and improving overall health. No extra money, not extra time, no extra measures, a simple lifestyle to promote health and longevity:    

1. Limit alcohol– Keep in mind alcohol is technically a poison we willingly choose to consume. Over time alcohol reduces our liver’s ability to do one of its jobs- detoxify our blood. 

2. Focus on sleep– With the proper amount of sleep we allow our bodies the time it needs for self maintenance. Our body performs important functions while we sleep and one of them is to remove toxic waste that accumulates throughout the day. 

3. Drink more water– Staying hydrated is an important part of supporting our body’s detoxification system.  Water transports waste products in our body and expels them through breathing, sweating, and urination.

4. Reduce sugar and processed foods intake– Increased amounts of added sugars and processed foods can increase the risk of chronic diseases such as diabetes. This can put a strain on your liver and kidneys, reducing their effectiveness in detoxifying our body.

5. Eat antioxidant-rich foods– Antioxidant rich foods reduce any damage caused by free radicals and supports our natural detoxification system by decreasing the risk of diseases. Some examples of antioxidant rich foods are: blueberries, strawberries, red cabbage, raspberries, and beans. Here is another good resource with more extensive list to check out: https://www.livestrong.com/article/13764516-foods-high-in-antioxidants/ 

6. Eat foods high in prebiotics– Keeping our digestive system working properly is also an important part in supporting our detoxification system and immune system. Prebiotics are found in garlic, onion, unripe bananas, and asparagus. Here is a resource that lists 19 natural prebiotic food options: https://www.healthline.com/nutrition/19-best-prebiotic-foods 

7. Decrease your salt intake– When we consume salt in excess amounts our body begins to retain excess fluid which can lead to bloating. Consuming too much salt and not enough water will prevent our body from detoxing by releasing an antidiuretic hormone that prevents us from urinating and therefore preventing the elimination of waste products from our body. 

8. Stay active– Daily movement allows our body to detoxify through breath and sweating. It also helps to keep our detoxification system running smoothly by lowering inflammation in our body.

9. Switch to natural cleaning products and body care– Toxic chemicals can be found in commercial cleaning products used at home. Switching to more natural products on the market or using vinegar and baking soda to clean can reduce toxin exposure. Switching to natural body care products can also limit our chemical exposure and enhance our body’s detoxification system. 

 By Mer Temple Allen, UC Davis Nutrition Peer Counselor

With the temperatures dropping and the rain pouring down, enjoying a cup of hot chocolate is areat way to enjoy the cold weather (from the comfort of home, of course!). Much store-bought hot chocolate comes with added dairy or other additives you may want to avoid. Additionally, store-bought hot chocolate is often too sweet for my liking, so I prefer to add my sweetener to get my desired level of sweetness. If you are lactose intolerant (like me) and are looking for a simple hot chocolate recipe from home, look no further. 

Ingredients

• 100% unsweetened cocoa powder 
• White sugar (or honey if you prefer) 
• Any milk alternative  

Instructions 

1. Pour a cup full of any milk alternative into a small pot. I prefer oat milk because it has the thickest consistency and tastes similar to cow’s milk. Heat on medium until it begins to steam. 
2. Turn down the heat to low, and add three tablespoons of cocoa powder (this amount can vary depending on how chocolatey you want). Stir in with a whisk. 
3. Add four tablespoons of sugar (or replace with honey) and mix in with a whisk. Feel free to add more sweeteners if it is not sweet enough for your liking. 
4. Pour into a mug and enjoy!