Calcium is well-known for its role in bone health—it’s shouted from commercials, advertisements, and most doctor offices. Everyone needs calcium for healthy bones.

Yet calcium supplements are essential for many other health reasons, much like other nutrients are also critical for bone wellness (like magnesium and vitamin D, to name a few).

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What is Calcium?

Calcium is an essential mineral and the most abundant mineral in the human body. It is required for many aspects of health, including:

• Bone strength and skeletal structure
• Normal heart rhythm
• Muscular function
• Healthy blood pressure
• Normal cholesterol levels
• Nerve communication and signaling
• Balance of minerals magnesium, phosphorous, and potassium in the blood
• And more

A deficiency in calcium isn’t only harmful for bones, but it’s detrimental for heart heart, the nervous system, the muscular system, and beyond.

While it’s true that most of the body’s calcium stores are held in the bones and teeth (approximately 99 percent of it), it’s still needed for other reasons. The other one percent of calcium lives in various tissues throughout the body. (source)

Calcium is needed on a daily basis from dietary sources. The recommended daily amount for adult men and women under age 50 is 1,000 milligrams, and over age 50 increases to 1,200 milligrams.

Children need between 200 and 700 milligrams daily, depending on age, and teenagers need 1,300 milligrams daily to support the rapid growth and expansion of the skeletal frame in the teen years.

Low levels of calcium at any age can lead to serious problems. Signs of low calcium can include:

• Bones that fracture easily
• Osteoporosis diagnosis
• Osteopenia diagnosis
• Blood clotting abnormalities
• Muscle spasms or cramps
• Poor growth and development in children and teens
• Blood pressure problems or heart arrhythmias
• Poor energy levels and fatigue

The body works hard to keep calcium levels stable at all times, so when it’s low in tissues, it can pull calcium from bone stores. The problem is that, over time, this results in the bones being deficient in this crucial nutrient.

At some point in the aging process, it can be difficult to recoup these losses. Bone density begins to naturally decline in the 30s and rapidly progresses after menopause sets in for women, and after age 50 for men.

Certain people have a higher risk for calcium deficiency than others. Risk factors can include:

• Children and adolescents who are experiencing rapid times of growth and development
• Pregnant women
• Postmenopausal women
• Diets high in grains, beans, and legumes
• Diets excessively high in protein or sodium
• Long-term use of steroids
• People who don’t eat any dairy products
• People with insufficient or deficient vitamin D levels
• People who have digestive problems that make it hard to absorb nutrients from food

Even though calcium is found in many food sources, many adults in the United States and across the world do not get enough each day to maintain healthy bone and tissue levels.

While this affects both men and women, women are at greater risk from long-term lower levels.

7 Health Benefits of Calcium

While bone health is a crucial aspect of calcium, it is far from the only reason that we need it. These are the top reasons why the body needs calcium.

1. Healthy Bones and Teeth

Calcium is needed for the growth and health of the entire skeletal structure. The same is true for teeth.

Calcium works with other nutrients, like magnesium, vitamin K, vitamin D, and phosphorous, to provide strong bones that support the weight of the body. Without enough calcium, bones will be weak and brittle and prone to easy breaks.

Calcium also helps to prevent tooth decay and promotes healthy teeth and gums.

2. Healthy Blood Pressure Levels

Calcium is a mineral that is crucial for helping to regulate heart functions. This is because it helps to dilate blood vessels, allowing blood to pass more freely through them, and reducing the likelihood that arterial plaque will build up.

Calcium also helps to send chemical nerve signals from the brain to the heart, which promotes normal heart rhythms, blood pressure, and healthy systemic circulation.

Ensuring that calcium levels are adequate has been shown by research to help lower blood pressure in people who were diagnosed with hypertension. (source)

Boosting calcium levels by using supplements as needed has further supported the role that calcium has in reducing blood pressure levels.

3. Healthy Glucose Levels

Calcium isn’t only important for bone health, it also supports glucose metabolism and how the body handles the digestion of carbohydrates. It can even be helpful in preventing diabetes, according to research. (source)

This is because calcium, along with vitamin D, acts on cells in the pancreas that regulate how much insulin is made and released. The amount of insulin released determines how much blood sugar is taken into cells versus how much remains in circulation.

Regular intake of calcium at the RDA or higher (1,200 milligrams) was associated with a more than 30 percent reduced risk of developing type 2 diabetes. (source)

While there are other factors in preventing diabetes, this research shows that calcium is critical for other aspects of health that go beyond bone strength alone.

It’s also possible to assume that those who eat nutrient-rich diets, including those with adequate calcium, are also doing other things to reduce the risk of diabetes. Either way, optimal levels of calcium are required in both scenarios.

4. Reduced Risk for Certain Types of Cancer

Cancer prevention is a popular topic and for good reason—it’s often easier to prevent something than to cure it.

Research shows a strong association between healthy calcium levels, paired with good vitamin D intake, and a reduced risk of developing 15 different types of cancer, including: (source)

• Colon cancer
• Rectal cancer
• Gastric cancer
• Breast cancer
• Endometrial cancer
• Ovarian cancer
• Renal (kidney) cancer

Research shows a strong association between optimal levels of calcium and a reduced chance of developing these types.

Calcium could have anti-cancer properties due to the way that it induces cell death in cancerous cells and the checks and balances it introduces for cell reproduction. (source)

However, simply supplementing with high levels of calcium don’t provide anti-cancer benefits. Calcium needs to be obtained naturally through dietary sources to primarily have the overall health benefits.

5. Healthy Muscles and Nerves

Calcium is necessary for the release of certain neurotransmitters in the brain that help to regulate muscle movements and contractions, as well as nerve signaling.

It helps cells communicate better, relay nerve impulses, and activate proteins in the body that control voluntary and involuntary movement. (source)

Calcium is also essential for helping to maintain healthy glucose levels. This is important because the muscles draw from glucose stores to get fuel for the energy needed to move.

Without adequate calcium levels, this process can be compromised, and the results could be muscle spasms and cramps, fatigue, and poor nerve function.

6. Supports Healthy Body Weight

Everyone seems to be looking for the magic bullet to fight obesity and promote healthy, natural weight loss.

While nothing is a quick or magic fix, healthy calcium levels are associated with maintaining healthy body weight in both men and women.

Low calcium levels contribute to weight problems by triggering excess parathyroid hormone to be released. This causes the body to withdraw more calcium from bone stores.

However, excess parathyroid also triggers the production and storage of fat, preventing its breakdown, and contributing to excess body weight.

7. Supports Kidney Health

Kidneys filter fluids in the body and get rid of waste. Because of this, they can be at risk for developing stones of oxalate deposits as waste passes through.

In the past, it was assumed that high levels of mineral intake was what caused these to occur, but more modern research shows that optimal intake levels of calcium actually decrease the risk of developing kidney stones, along with drinking plenty of fluids and maintaining healthy hydration levels.

Bottom Line

Calcium is a vital nutrient that supports skeletal health. While 99 percent of calcium stores live in the body’s bones and teeth, the other one percent that is found in tissues is vital for health and wellness.

While calcium is essential for health, how you get it matters equally as much. Those who have low dietary calcium intake might be tempted to simply get all of their calcium from supplements alone, but the absorption rate and other nutrient balance does not make this an equal choice.

In fact, research finds that excessive supplementation from calcium without a high level from foods can result in an increased risk for heart attack. (source)

The Best Dairy-Free Foods That Are Rich In Calcium

We all know that dairy products are high in calcium, but many adults and children can’t digest dairy. You can still get plenty of dietary calcium from non-dairy food sources.

Dairy-free foods that are naturally high in calcium include:

• Bone-in sardines (1 cup = 57 percent RDA)
• Almonds (¼ cup = 14 percent RDA)
• Raw kale (1 cup = 9 percent RDA)
• Raw okra (1 cup = 8 percent RDA)
• Bok choy (1 cup = 7 percent RDA)
• Broccoli (1 cup = 5 percent RDA)
• Watercress (1 cup = 4 percent RDA)

While calcium foods contain some of the highest amounts of calcium per serving, sardines are actually higher than milk or cheese. Research shows that calcium from dairy sources is not superior, as many in the past have claimed.

It is especially not effective for people who struggle to digest lactose or who are allergic to milk protein to assume that they need dairy products to have healthy calcium levels.

Whether you eat dairy products or not, getting calcium from food sources is optimal. If it is not possible to get enough calcium from food alone, supplements may be used, but it is not healthy to rely only on supplements, and can, in fact, be risky or disruptive to overall mineral balances.

How to Supplement with Calcium

If you do need to up the amount of calcium in your diet and plan to use a supplement, be sure that you approach it as a supplement and that you are not aiming to get all 1,000 milligrams or more from a capsule alone.

Additionally, the calcium-filled antacids are not the optimal form of calcium and can also reduce stomach acid too much, compromising digestion and making it harder for the body to absorb nutrients in general.

If you plan to supplement with calcium, be sure to check with your doctor first and ask if it’s recommended. Second, ask the maximum number of milligrams you should take each day from supplements.

If you take a multivitamin, check the number of milligrams in that first. Next, choose a high-quality supplement that contains no additional ingredients.

It’s also a good idea to pair calcium with vitamin D supplementation if needed.

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Almost 10 percent of the U.S. population has type 2 diabetes. (1)

This condition happens when the body stops responding to insulin and blood sugar levels become too high. But it’s actually more complicated than that.

This is a complete guide to type 2 diabetes, as well as symptoms of insulin resistance—the issue that occurs before diabetes.

What is Insulin Resistance?

Insulin is a hormone in the body that helps to regulate how glucose, or blood sugar, is used. The hormone is made in the pancreas.

When carbs are eaten, they are broken down into simple sugars that get released into the bloodstream. In response, the pancreas releases insulin to guide the cells to take sugar into them for later stored energy.

This keeps blood sugar levels stable and keeps them from being too high, which can be problematic.

Insulin is a hormone, which means that it sends messages. But the cells can stop listening to the message to take in blood sugar, which is known as insulin resistance.

When this happens, the amount of glucose that circulates in the bloodstream stays high. This can result in levels that are mildly high or that are high enough to be diagnosed with diabetes.

Insulin resistance is very common in the U.S., with more than 30 percent of the population meeting the criteria. (2)

About the same number of children, as well as adults, have insulin resistance. (3)

When blood sugar gets too high, it can harm cells and especially the brain. As the body gets resistant to insulin, the pancreas makes more and more—sort of like shouting louder and louder to tell the cells to do their job.

As blood sugar levels stay high, insulin levels get higher, too. The more this cycle continues, the worse the hormonal communication gets.

Beyond diabetes, the pancreas can become overworked and damaged from this process, leading to an overall reduced output of insulin, which worsens the problem even more.

Insulin resistance can be triggered in the body for many reasons, including: (4, 5, 6, 7, 8)

• High levels of fatty acids in the blood
• High intake of fructose and high-sugar processed foods
• Inflammation
• Low levels of physical activity or exercise
• Imbalances in gut bacteria
• Genetics and ethnicity

It is possible to have more than one of these triggers at a time.

5 Signs of Insulin Resistance

Your doctor has several ways of testing to see if you have insulin resistance. Signs that this may be a problem include: (9)

• High fasting insulin levels from a blood test
• High glucose levels from a blood test
• Being obese, overweight, or having a high amount of belly fat
• High levels of triglycerides
• Low levels of HDL cholesterol

Insulin resistance is problematic because it can lead to metabolic syndrome and type 2 diabetes. Both of these also independently increase the risk of developing problems like heart disease or cancer. (10)

If you have a family history of diabetes, are overweight, or sometimes have episodes of feeling extremely hungry or lightheaded, see your doctor to have your insulin and glucose tested.

What is Diabetes?

When people refer to diabetes, most often they’re talking about type 2 diabetes, which is a chronic disease. Type 1 diabetes, sometimes referred to as childhood diabetes, is an autoimmune condition.

It is distinctly different from type 2 diabetes and cannot be caused by lifestyle factors.

Type 2 diabetes typically occurs after insulin resistance and metabolic syndrome. It is a condition where blood sugar levels become excessively high due to insulin resistance and dietary intake.

It typically occurs in adults, but can happen in children who are overweight and eat a diet that is high in processed foods, carbs, and fast food.

Type 2 diabetes is typically caused by diet, obesity, and lifestyle choices (like lack of exercise), but there is also a genetic component to it.

Symptoms of Type 2 Diabetes

Sometimes diabetes can exist for a long time before it is diagnosed. Other times it is diagnosed before any symptoms really exist.

But common signs and symptoms of type 2 diabetes include:

• Increased urination
• Increased thirst
• Higher appetite
• Weight changes
• More frequent infections and reduced immunity
• Yeast infections or fungal infections
• High blood sugar levels

A person may or may not have these symptoms when they develop diabetes. Sometimes it can be discovered from routine blood work or a yearly physical. This is why it’s important to keep regular appointments with your healthcare provider.

How Is Diabetes Treated?

When someone is diagnosed with type 2 diabetes, there are common ways it is addressed.

Losing Weight

Obesity and being overweight can worsen blood sugar and insulin problems, so when type 2 diabetes is diagnosed, weight loss is often recommended.

This can happen from dietary interventions and an appropriate exercise program. Stress management can also be a key factor in being able to lose weight.

Exercise

Exercise is important for treating diabetes beyond just the purpose of weight loss. Exercise helps the body’s cells become more sensitive to insulin, helping to lower blood glucose levels. It can also help to lower stress levels and promote overall wellbeing.

If you don’t exercise at all, starting with a walk for 15 to 20 minutes five days per week, or even just three days per week, can be a good place to start. Never start an exercise program without first clearing it with your healthcare provider.

Dietary Changes

The food that you eat can go a long way in helping to regulate blood sugar levels and to address type 2 diabetes. Eating fewer refined and high-starch carbs and increasing fiber intake can help to reduce blood sugar spikes.

Protein and fat should be paired with carbs to prevent fast digestion that leads to high blood sugar levels.

You don’t have to eat a super strict diet forever, but it is important to get control of your blood sugar by making some serious changes.

Don’t replace all sweeteners with artificial ones, either, as these can still lead to blood sugar and insulin problems and have other unaddressed concerns—like potentially leading to the development of cancer. (11, 12)

Medication

In some cases, type 2 diabetes needs medication to bring it into balance. This can include medication to help the pancreas make more insulin, reduce the amount of sugar in the bloodstream, or could even be insulin injections directly.

There are other medications, too, but ultimately the approach taken to treat diabetes is determined by how severe the case is and other health factors.

Natural Ways to Address Insulin Resistance and Diabetes

Type 2 diabetes doesn’t always have to be treated with medication. In fact, it responds well to natural lifestyle changes. Insulin resistance too, before type 2 diabetes happens, can be addressed with some healthy changes. These are the most proven ways to promote healthy blood sugar and insulin levels.

Regular Physical Activity

Research proves that exercise on a regular basis is the most effective way to optimize insulin sensitivity. It can start working literally the same day you start it. (13)

Losing Belly Fat

While there’s no way to target weight loss to one specific area of the body, overall working in regular physical activity to your lifestyle can help to reduce belly fat.

Decrease Sugar and Sweetener Intake

Real sugar can lead to glucose spikes and can worsen insulin resistance, but so can artificial sweeteners. If you have a mega sweet tooth, it’s important to find ways to promote satiety so that you aren’t driven to endless snacking.

Fat and fiber are both great at helping promote feelings of fullness and reducing sugar cravings in the process.

Eat Anti-Inflammatory Foods

While focusing on a diet rich in whole foods is a good way to naturally address diabetes, it’s specifically important to increase anti-inflammatory foods like omega-3 fats (salmon, mackerel, tuna, walnuts, chia seeds) and those that are rich in antioxidants, like fresh fruits and vegetables.

Optimize Your Sleep Routine

Sleep is important for nearly every aspect of good health, but research shows that when you consistently get poor sleep, you’re more stressed and the body is less sensitive to insulin’s effect. (14)

While not everyone needs eight hours of sleep every night, you consistently need at least six or seven consecutive hours. If you have insomnia or struggle to sleep straight through, speaking with your doctor to address your sleep problems is important.

8 Foods That Are Good for Diabetes

Eating a whole food diet is important for diabetes and insulin resistance. Certain foods have stronger impacts on blood sugar levels and insulin and can be therapeutic when eaten more frequently.

The following foods are especially helpful for people who have diabetes, metabolic syndrome, or insulin resistance.

1. Leafy Greens

Arguably good for everyone, leafy greens are especially good for diabetes. Rich in fiber, vitamins, and minerals, leafy greens help support good blood sugar levels. They’re also low in calories and carbs.

Try spinach, kale, watercress, chard, and romaine.

2. Eggs

Rich in folate, protein, and antioxidants, eggs are a superfood for blood sugar balance. They can help decrease inflammation levels, promote satiety, and help promote normal blood sugar levels. (15, 16)

But keep in mind that most of the nutritional benefits are in the yolk, so eating egg whites alone won’t offer the same health support.

3. Coldwater Fish

Some fish is extremely high in omega-3 fatty acids and promotes good blood sugar health, heart health, and leads to overall reduced levels of inflammation in the body.

Cold water fatty fish like salmon, mackerel, herring, sardines, and anchovies have the highest levels of omega-3s. If you’re not used to regularly eating seafood, try working in a serving three to five times per week.

4. Nuts and Seeds

Nuts are rich in fiber and also contain fat and protein, making them an excellent snack option for good blood sugar levels.

Different types of nuts contain differing levels of nutrients, but generally speaking, they’re all good snack options in moderation.

Keep in mind that peanuts are not nuts and are actually pro-inflammatory.

Great nut options include:

• Walnuts
• Almonds
• Cashews
• Macadamia nuts
• Brazil nuts
• Hazelnuts
• Pistachios
• Pecans

Seeds can be a good snacking choice, too, as they’re also rich in fiber. Try pumpkin seeds and sunflower seeds, but be sure to choose options that aren’t roasted in oil or coated in salt.

5. Cinnamon

A popular spice, cinnamon doesn’t just taste good but has a high level of antioxidant benefits. Research shows that it’s helpful in lowering blood glucose levels and helping increase insulin sensitivity. (17, 18)

The important distinction is that there are two types of cinnamon: cassia and Ceylon. Ceylon has significantly more health benefits than cassia, yet cassia is the kind you’re most likely to see in grocery stores.

If you’re going to increase cinnamon for blood sugar benefits, finding Ceylon is worth it. To get some benefits, you really only need a teaspoon per day. You can even add it to black coffee, tea, or oatmeal to effortlessly get it in.

6. Chia Seeds

Rich in fiber but very low in carbs, chia seeds have a ton of health benefits. Available in black and white varieties, chia seeds can be made into pudding, used as egg replacers in baking, or added to salads and smoothies.

7. Cruciferous Vegetables

Cruciferous vegetables are healthy because they’re high in fiber and they contain lots of other important nutrients for diabetes and blood sugar, like vitamin C, magnesium, and folate.

While all vegetables have health benefits, cruciferous veggies are lower in carbs than some others and can be better for people with insulin resistance.

Try working in broccoli, cauliflower, cabbage, Brussels sprouts, and asparagus regularly into your diet.

8. Berries

While all fruits have vitamins and antioxidant benefits, many of them are also fairly high in carbs. Berries have the benefit of being very high in fiber along with vitamins and antioxidants, making them the perfect blood-sugar-friendly food.

Pair them with chia pudding or oats for a high-fiber breakfast.

Blueberries, strawberries, blackberries, and raspberries are all excellent, low-carb and high-fiber choices.

Alkaline water is a popular buzz word in wellness circles, with some touting benefits like keeping a youthful appearance, balancing the body’s pH levels, reducing acidity, and even preventing chronic diseases or disorders like cancer.

Those are some tall claims, so how does alkaline water really stack up?

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What is Alkaline Water?

Alkaline water is a particular kind of water with a pH value that is higher than regular tap or bottled water. The pH value refers to a measure of acidity—with lower numbers being more acidic and higher numbers being more alkaline.

Blood pH is strictly regulated in the body to be around 7.4, and when other aspects of the body become more acidic, inflammation and problems occur.

It has been said that diseases can’t survive in the body when it is alkaline. Because alkaline water has a higher pH level, it is supposedly better for overall health than normal tap or bottled water.

How do pH levels of water compare?

• Tap and bottled water: 7.0 or less
• Alkalized water: Between 8.0 and 9.0

Other supposed benefits of alkaline water are that it provides more minerals to the body, such as magnesium, calcium, potassium, and sodium.

These minerals perform critical functions in the body when it comes to acid buffering and also act as electrolytes, helping to maintain a healthy fluid balance inside and out of cells.

Because of these minerals and a higher pH level, alkaline water is believed healthier because proponents say it can neutralize acid and even free radicals in the body. We will explore the research below.

How Does Alkaline Water Compare to Other Types of Bottled Water?

Between spring water, alkaline water, ionized water, and so on, choosing a bottle of drinking water is becoming just as complex as choosing beverages that actually contain other ingredients.

Looking at the bottled water section of any grocery store or health foods market can quickly get overwhelming. With dozens of varieties at a wide range of prices, it can be difficult to see through the packaging and claims.

Alkaline water is the same as mineral water, but depending on the company and how the water came to be alkaline, packaging and claims may differ.

Let’s break down the common types of water you might find for purchase:

• Regular bottled water that doesn’t make any special claims typically comes from a water source, like tap water, that has then been purified and filtered. Usually, the filtering method is reverse osmosis. This process removes contaminants, but also largely removes most of the mineral content.
• Mineral water comes from natural spring water that is mineral-rich and has not been purified to remove them from it. It is alkaline water, but may not be marketed as “alkaline.” Instead, it may say mineral-rich or natural.
• Spring water is another term that often means something similar to mineral water since “spring” means that it naturally passes over rocks and picks up minerals. However, not all companies use “spring water” to mean naturally mineralized. Reading the label on the water bottle will tell you what the original water source was.
• Alkaline water could be another way of referring to mineral water, but it also often references water that has been through purification and then electrolysis, which is a chemical process that uses an electric ionizer to raise the pH values of water. The method of creating this alkaline water isn’t thoroughly backed by research for understanding the exact health benefits.

In general, drinking water that has been processed with reverse osmosis or that is distilled isn’t the healthiest long-term solution, because these are largely void of the natural minerals that we need for electrolyte and bone health.

What are the Health Claims of Alkalized Water?

In the health world, alkaline water is controversial and surrounded by more opinions than research.

Some health professionals say that there aren’t enough unbiased studies showing benefit and that the claims are largely unproven.

Others cite small studies that do prove some benefits, such as helping to reduce acid reflux or helping to better control certain conditions like high cholesterol, high blood pressure, and type 2 diabetes. (source, source)

Yet another study shows benefit for people who work out intensely, showing that alkaline water could improve blood flow and oxygen delivery throughout the body. (source)

While these studies show promise, in the big picture, they are small and most proven health benefits are backed by bigger studies with a larger body of research.

Even so, those who believe in the health benefits of alkaline water continue to make claims, including:

• Benefits for colon health
• Boosting antioxidants to fight signs of aging
• Supporting natural immunity
• Hydrating the skin
• Promoting weight loss
• Decreasing acid and increasing cancer resistance
• Boosting energy and oxygen levels
• Promote better hydration
• Reduce headaches

For most of these claims, there is no direct evidence linking alkaline water with these benefits. Some research even shows that alkaline water or alkaline foods cannot treat or prevent cancer. (source)

While the evidence is limited, overall, alkaline water can do a few key things in the body—although “regular” water may be just as capable, in some cases. The benefits include:

Hydration: Any water helps to boost hydration levels, so claims that alkaline water can do it better are not necessarily founded.

However, it will certainly push you toward your goal of being hydrated, which is vital for maintaining homeostatic balance in the body, keeping your temperature regulated, ridding the body of waste, and ensuring the cells have the proper fluid balance to work efficiently.

Bone health: Acidic diets that are highly processed can lead to bone loss, due to the loss of calcium through urine. Increasing the intake of alkaline foods and liquids can help to cut back on the volume of acidic intake.

Some research shows that alkaline water can support bone health and potentially lead to a decrease in bone turnover. (source)

Acid reflux: A chronic problem for many, acid reflux or GERD (gastroesophageal reflux disease) produces unpleasant and painful symptoms like nausea, burping, gas, and even stomach acid coming up the esophagus and burning the throat.

Alkaline water can help to tone down the severity of stomach acid, but only in cases where too much is actually present. In most cases of reflux, too little acid is present, leading to poor digestion of food.

This impaired digestion results in undigested food sitting in the stomach for longer than it should, allowing for reflux symptoms to occur. Alkaline water is in no way a fix for acid reflux, but can simply temporarily ease symptoms.

Circulation: As mentioned above, some research does show that alkalized water can boost blood flow, particularly after athletic events or workouts, so it may be better for pre- or post-workout hydration.

Is Alkaline Water Safe?

Alkaline water isn’t considered unsafe, even by those who criticize its supposed health claims. The concern lies in those unproven claims, and that people would try to use it to treat or address certain health problems.

Essentially, medical experts want consumers to be aware that spending more on alkalized water that makes health claims is likely just a waste of money.

There is a mild concern, however, that if you drink only alkalized water all the time then you might alter your body’s natural mineral balance, which could result in nutrient deficiencies.

Generally speaking, balance is always the best idea when it comes to most aspects of health, and water is no exception.

While drinking enough each day is important, it doesn’t have to be a specialized type and there is no guarantee that spending extra money on alkalized water will do anything for your health anyway.

Focus on drinking enough ounces per day and that alone will be beneficial for your wellness. Most people do not drink enough water on a regular basis.

Alkaline Water Recommendations

If you want to drink alkaline water, you can, but be sure to choose alkalized water that is sourced from a natural mineral spring. It should contain mineral content and not be first treated with reverse osmosis.

If you have questions about a particular water brand, you can check the water company’s website or call the company for more information.

Various types of alkaline and mineral water can be found in most health food and grocery stores or wherever bottled water is sold.

Prices can vary wildly per ounce, so do your homework and read labels before impulse-purchasing one that has the flashiest packaging or makes the most claims.

Make Your Own Alkaline Water

You don’t need to involve complicated science if you want to add some alkaline pH to your regular tap or drinking water. You can do this in a few ways:

Add lemon or lime: While these citrus fruits seem acidic, they actually have a pH-lowering impact on the body. It’s also a great way to get a boost of vitamin C.

Add pH drops: Several different companies sell pH or electrolyte drops, which can typically be added to eight ounces of whatever water you are drinking. Be sure to read serving sizes carefully to ensure you don’t take too much in a single day.

Electrolyte powder: While it doesn’t have the same effect as simple pH drops, many companies sell healthy versions of electrolyte powder that contain minerals. These are often flavored, but several sugarless options exist, which are healthier than drinking sports beverages. Beware of artificial sweeteners in these types of products, however, even in organic products.

Bottom Line

While alkaline water can offer some potential health benefits, mostly in the form of being another way to hydrate your body, most of the claims are largely unproven. Spending lots of money on special alkalized water could be a waste.

The reasons why people might seek out alkaline water—to fight acidity or to combat an acidic, processed diet—are better addressed with an overall dietary and lifestyle change, not just by drinking “special” water.

If you want to boost alkaline ingredients in your diet, focus on the following nutrients:

• Lemons
• Limes
• Other fresh fruits
• Leafy greens and other green vegetables
• Carrots
• Herbs and spices

If you have specific questions about eating for pH balance, it’s best to work with a nutritionist to get personalized information.

Not only will you want to know the best foods to add to your diet, but you’ll want to be able to understand the most acidic foods you’re eating and why they’re best eaten in moderation or avoided altogether.

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References

1. Watanabe T., Shirai W. Influence of alkaline ionized water on reproductive functions in the rat. International Journal of Fertility and Sterility. 1990;35:748–751.
2. Jin D., Ryu S. H., Kim H. W., et al. Anti-diabetic effect of alkaline-reduced water on OLETF rats. Bioscience, Biotechnology and Biochemistry. 2006;70(1):31–37. doi: 10.1271/bbb.70.31.
3. Percy D. H., Barthold S. W. Pathology of Laboratory Rodents and Rabbits. 2nd. Ames, Iowa, USA: Iowa State Press; 2001.

Fiber is an important component of carbohydrates that few Americans actually get enough of.

While we, as a whole, consume more than enough carbohydrates (and typically far too much), the average intake of fiber is dramatically low. In fact, only five percent of Americans actually get enough.

The low level of fiber in the average American diet has been deemed a public health concern. (1)

Why is fiber so important?

This article explores what it is, proven health benefits, how to get enough, and what foods exactly you need to eat to get your daily fiber intake.

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What is Fiber?

Fiber is an indigestible component of carbohydrates in plant foods like fruits, vegetables, beans, and grains. It is one of the major reasons why these foods are healthy, and every human needs fiber for many reasons.

Some of the key benefits of fiber include:

• Roughage to promote proper digestive function
• Slows carb digestion and promotes good glucose levels
• Keeps you feeling full

Eating enough fiber is closely associated with a reduced risk for many health issues, including diabetes, heart disease, cancer, high blood pressure, and stroke. (2)

Most people know that fiber is healthy, but don’t necessarily know why or how much they’re actually eating. Surveys find that people tend to think they’re getting more than they really are.

Types of Fiber

While all fiber is good for you and has important health benefits, there are two different types. Each is required in its own right for wellbeing.

Soluble fiber is a type of fiber that is fermentable and can dissolve in water. The beneficial bacteria in the gut use this fermentation process to grow and proliferate.

This type of fiber promotes healthy immunity since the gut is a major regulator of the immune system.

Insoluble fiber does not ferment and cannot be dissolved in water. It functions as roughage in the digestive tract to help promote digestive motility.

That’s basically a fancy way of saying it keeps the intestines and bowels moving, preventing constipation and being stopped up.

5 Health Benefits of Fiber

Fiber has many health benefits. These are the most research-proven and medically backed reasons to include fiber in your diet.

1. Helps Blood Sugar Levels Stay Steady

Blood sugar, also known as glucose, is what carbohydrates get converted to after they digest. When you eat carbs that are low in fiber, you get a bigger jolt of sugar that enters the bloodstream.

Fiber is an indigestible part of carbs that helps to slow the release of glucose into the bloodstream, providing a more stabilizing effect on blood sugar levels.

People who are diabetic are familiar with measuring things on a glycemic index scale, or by measuring foods according to “net carbs.” Foods with lots of fiber have a lower glycemic index, making them more diabetes-friendly. Foods with more fiber also have fewer net carbs.

Eating more carbohydrates that are higher in fiber can help to prevent blood sugar spikes and can help address and prevent diabetes. (3)

2. Promotes Good Gut Health by Helping Good Bacteria Thrive

The human gut is home to trillions of bacteria, some good and some bad. Literally the bacteria in the gut outnumber our other cells in a ratio of 10 to 1. Without this host of bacteria, humans wouldn’t actually exist.

The good bacteria or probiotics help regulate the immune system and play important parts in blood sugar balance, mental health, neurological function, and even weight. (4, 5, 6)

More than 500 different species of bacteria are in the gut, and supporting diversity is the key to ensuring good gut health and overall balance. When a few dominant “bad” strains take over, the result can be major digestive woes and discomfort, not to mention health issues.

While we can’t digest fiber in and of itself, soluble fiber has an important role in nourishing the good bacteria in the gut. (7)

The good bacteria thrive in the presence of this fiber, and also produce short-chain fatty acids which have health benefits of their own (like reducing the risk of heart disease, cancer, and diabetes). (8)

Many people avoid eating high-fiber foods because they can cause bloating and gas, especially in people who don’t eat them frequently. But this gas-producing quality is also what allows the good gut bacteria to feed off of it.

While some people have sensitivities to fermentable fiber foods, like beans and legumes, others would notice a decrease in bloating and gas if they made it a point to eat a higher fiber diet on a consistent basis.

Digestive enzymes can also help.

3. May Protect the Colon from Cancer

Cancer of the colon is the third most deadly cancer in the world. (9) While every cancer is different, the risk of colon cancer specifically can be reduced by a higher intake of fiber-rich foods like fruits, vegetables, whole grains, beans, and legumes. (10)

How much fiber you need to see a protective effect hasn’t been fully determined, but meeting daily requirements would be a start. Most people only get about half of the fiber that they need each day.

4. Helps Address and Prevent Constipation

Constipation is a common problem in the developed world because of the higher consumption of processed foods, protein, and fat. Fiber can help to reduce constipation and promote a healthy digestive tract—and that includes elimination.

Fiber helps to absorb extra water in the digestive tract, bulks up waste products, and speeds efficiency of elimination in the bowels. (11, 12)

There are many types of fiber, by psyllium fiber is the most effective at reducing constipation-related problems. This is because it forms a gel-like substance at it works its way through the digestive tract, essentially sweeping out waste that may have “clogged” the system. (13)

Prunes, another popular constipation remedy, work their magic because they too are rich in fiber. This type helps increase the amount of water in the bowels and colon, helping to promote elimination by releasing waste that has become too dried-out to effectively move through the colon. (14)

Fiber from food sources can be exceptionally effective at addressing constipation. However, the temptation to take laxatives for a quick fix can be strong.

Laxatives can damage muscle tone in the intestines, actually worsening the long-term nature of constipation problems. They can also have other negative side effects, like dehydration.

5. Keeps You Feeling Full (and Promotes Weight Loss)

One of the biggest challenges when it comes to losing weight is the constant feeling of hunger.

While extreme calorie-restricted diets are not a good way to lose weight because they also restrict nutrients your body needs to thrive, there is a way to not feel hungry all the time.

Eating fiber-rich foods can promote feelings of fullness and lead to weight loss. If you’re not hungry all the time, you will eat less, which could result in natural weight loss.

Boosting fiber is one of the simplest ways to initiate natural weight loss, according to some research. (15, 16)

Not only can it increase feelings of fullness, but it also helps to promote balanced blood sugar. For people with metabolic imbalances or type 2 diabetes, this is an important avenue to weight loss and better health.

25 Foods Highest in Fiber

Many foods have some amount of fiber in them. But if you want to dramatically increase the fiber in your diet, focusing on high-fiber foods is the best way to do it.

With this list, you will have plenty of variety and new foods to work in each day to boost your fiber intake.

These are the 25 foods highest in fiber, ranked from most to least per serving:

• Oats (16.5 grams per cup)
• Split peas (16 grams per cup)
• Lentils (15.5 grams per cup)
• Black beans (15 grams per cup)
• Chickpeas (12.5 grams per cup)
• Kidney beans (11 grams per cup)
• Chia seeds (10.5 grams per ounce)
• Avocado (10 grams per cup)
• Artichoke (10 grams each)
• Raspberries (8 grams per cup)
• Pears (5.5 grams in a single fruit)
• Quinoa (5 grams per cup)
• Pumpkin seeds (5 grams per ounce)
• Apples (4.5 grams in a single fruit)
• Brussels sprouts (4 grams per cup)
• Red beets (4 grams per cup)
• Sweet potatoes (4 grams each)
• Carrots (3.5 grams per cup)
• Almonds (3.5 grams per ounce)
• Blueberries (3.5 grams per cup)
• Bananas (3 grams per fruit)
• Broccoli (2.5 grams per cup)
• Kale (2.5 grams per cup)
• Spinach (2.5 grams per cup)
• Walnuts (2 grams per ounce)

How to Increase Your Fiber Intake Naturally

If you want to eat more fiber in your diet, it’s simple. Choose some higher-fiber foods from the list above and start adding them to your meals more often. You don’t have to dramatically change the way you eat to get the benefit of more fiber.

Simply add a serving of fruit with your breakfast, and add an extra vegetable or fruit to lunch. Start using high-fiber sides like quinoa or beans instead of white rice or white potatoes with meals, and you’ll be hitting your daily fiber needs before you know it.

If you’re not used to eating a high fiber diet, be sure to make these changes slowly. You won’t want to suddenly eat all high-fiber foods. Instead, gradually make these changes over the course of two or three weeks.

If you experience bloating or gas or other symptoms of discomfort and they don’t subside within a few days, check in with your doctor.

These are the top simple ways to naturally work more fiber into your food plan:

• Eat fruit instead of drinking juice
• Swap sweet potatoes for white potatoes
• Swap quinoa for brown or white rice
• Eat chia pudding or oatmeal for breakfast instead of cereal
• Eat almonds instead of peanuts
• Add beans to your soups and stews
• Add more vegetables and fruits to each meal

Should You Try Fiber Supplements?

If you make dietary changes and you still struggle to get in enough grams of fiber, should you try fiber supplements?

The important thing to know about fiber supplements is that they don’t replace a diet high in fiber. Just taking a supplement alone isn’t enough.

Secondly, some supplements can contain other ingredients or fillers that people can be sensitive to. Always read the labels.

If you do choose to try a fiber supplement or your doctor has recommended one, always be sure to start slowly. If you go from nothing to a full dose, you will likely experience extreme bloating and intestinal discomfort.

Most fiber supplements also require being taken with water to avoid leading to constipation or other symptoms.

Cautions About Dietary Fiber

While fiber has numerous health benefits, there are some cases where consuming lots of fiber can actually cause health issues.

Particularly in Crohn’s disease or IBD (irritable bowel disorder), too much fiber can lead to intestinal blockage and can cause other more serious problems.

If you have any health conditions, always speak to your doctor before making dramatic dietary changes or before starting any supplements.

How Much Fiber Do You Need Every Day?

Men and women have different fiber needs. Guidelines say that men need 38 grams per day, while women need 25 grams. Some experts say these recommendations only make up about half of what we need to truly be healthy.

In reality, most men and women take in about half of what is needed for good benefits; in some, it’s even less. Aiming for at least 25 grams per day is a goal for good digestive health. (17, 18)

Bottom Line

Fiber has many health benefits and most adults aren’t getting enough. Different types of fiber work to promote good gut health, protect against certain types of cancer, and even promote feelings of fullness.

Without fiber in the diet, the digestive system becomes inefficient and weakened.

Eating a diet that contains enough fiber, from varying sources, is a simple and essential way to promote good health all around. Focus on whole foods fiber sources, but when necessary, fiber supplements can help to promote balance, too.

Always be sure to check with your doctor before making dietary changes or starting new supplements.

References

1. Tucker L.A., Thomas K.S. Increasing total fiber intake reduces risk of weight and fat gains in women. J. Nutr. 2009;139:576–581. 
2. FDA, authors. Code of Federal Regulations. Vol. 2 Food and Drug Administration; Silver Spring, MD, USA: 2008. Health claims: Fiber-contaning grain products, fruits and vegetables and cancer. 
3. Story J.A., Furumoto E.J., Buhman K.K. Dietary fiber and bile acid metabolism—an update. Adv. Exp. Med. Biol. 1997;427:259–266.

There are numerous diets today that have gained rapid popularity: keto, Paleo, vegan, and even Pegan. Yet most people aren’t fully sure what these diets mean.

The pescatarian diet has been around for a long time, yet unless following it, most aren’t aware of the ins and outs of this dietary protocol.

This article will explore the basics of eating like a pescatarian along with health benefits, downsides, and recipes.

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What is the Pescatarian Diet?

A pescatarian is someone who follows a vegetarian diet, but with the addition of certain seafood and fish products added. Basically, a pescatarian diet avoids land animal products such as meat, dairy, and eggs.

Proponents of the pescatarian diet state that you get all the benefits of vegetarianism plus the added boost of heart-healthy and anti-inflammatory omega-3 fatty acids that are found in seafood.

While the way of eating has been around for decades, the term pescatarian was first used in the 1990s. Combined from the Italian words for fish and vegetarian, the word pescatarian literally means “fish plus vegetarian.”

A pescatarian diet includes everything a vegetarian would eat, such as grains, nuts, seeds, legumes, fruits, and vegetables along with plant-based fats. It also includes seafood for a high percentage of protein.

Most pescatarians also include dairy and eggs. While vegans avoid any product that comes from an animal, vegetarians only avoid actually eating the animals themselves. Pescatarians strike a balance and allow seafood for greater health benefits.

7 Health Benefits of a Pescatarian Diet

The pescatarian diet has many similar benefits of a vegetarian diet, but even more thanks to the added intake of omega-3 fatty acids from seafood.

Let’s explore the top proven reasons why this way of eating could boost health, lower disease risk, promote weight loss, and more.

Reduced Risk of Heart Disease

Heart disease is still the number one killer in the world. While cholesterol and saturated fat were blamed for these for many years, they’re no longer implicated, yet public opinion hasn’t yet caught on.

The real culprits behind heart disease? Sugar, junk food, and a lack of healthy anti-inflammatory fats and antioxidants.

When you examine a pescatarian diet, you find a plethora of heart healthy nutrients: vegetables, fruits, seafood, nuts, and seeds.

Research also finds that pescatarians have a 22 percent lower chance of dying from heart disease compared to people who eat a standard American diet.(source)

A large portion of this is thanks to the increased intake of EPA and DHA, two omega-3 fatty acids found in seafood. These especially protect heart health and reduce inflammation which could lead to heart disease.

Research even finds that daily consumption of these nutrients can reduce the risk of death from heart disease more effectively than statin medications.

Seafood can also help to reduce the formation of clots in the blood by keeping it more slippery, helping to reduce the risk of heart attack or stroke.

Lowered Chance for Type 2 Diabetes

According to the CDC, more than 100 million Americans now have type 2 diabetes.(source) While this disease complicates things in its own right, having diabetes is also a risk factor for heart attack and stroke.

Research finds that pescatarian eaters had a nearly five percent reduced chance of developing diabetes, which is nearly three percent more than those who eat more animal products.(source)

Glucose and insulin regulation are crucial in diabetes, and when the signaling between them gets disrupted, type 2 diabetes ensues.

A diet rich in vegetables and fruits helps to improve insulin sensitivity and lowers glucose levels, largely due to the higher intake of fiber, vitamins, and minerals. Additionally, seafood helps cut the inflammatory pathways that drive the disease.

While all seafood contains protein and some healthy fats, the best fish for diabetes are salmon, mackerel, anchovies, and sardines.

Might Help Protect Against Certain Types of Cancer

Cancer is a disorder driven by DNA damage and improper cell replication. While it’s found in many different parts of the body or body systems, the primary driver of cancer is inflammation.

Regular intake of seafood, vegetables, and fruits all help to reduce the body’s inflammatory load, which is why the pescatarian diet might help to protect against certain kinds of cancer.

Vegetarian diets in particular are associated with a reduced risk of colon cancer, and following a pescatarian plan reduces this risk even further.(source)

For those who’ve already been given a cancer diagnosis, a pescatarian diet can also help to slow the growth and progression of the disease because of the omega-3 fats.(source) 

Chemotherapy treatments can also be rendered more effective when eating a pescatarian diet because the omega-3 fatty acids can help to spare muscle mass, control inflammation, and preserve immunity.

Reduced Inflammation

Inflammation is a necessary health process, designed to promote healing. But when it continues in a chronic pattern, the heat of inflammation can damage tissues, lead to immune disorders, and result in various types of disease.

A little bit goes a long way, and in this case, too much of a good thing is definitely a bad thing.

Seafood, particularly the omega-3s found in fish like salmon and mackerel, helps to fight inflammation in the body. It is especially helpful when trying to prevent or address systemic conditions like rheumatoid arthritis, inflammatory allergies, cancer, heart disease, and diabetes.

Improved Weight

While weight loss research might frequently differ on the “best” diet, nearly all research agrees on one thing: when diets are void of healthy omega-3 fats, obesity and weight gain result. (source)

Overall, a pescatarian diet promotes weight loss because it contains fewer calories than the standard American diet, is higher in fiber, and promotes better appetite satiety (or feelings of fullness).

Research finds that women in particular can benefit from eating a pescatarian diet. One study showed that women eating this way gained 2 and a half fewer pounds over the course of each year compared to women who ate meat in their diet. (source)

This is applicable for men, too, as other studies show that an overall reduction in animal products can lead to less weight gain.

However, research is mixed, and studies showing animal product intake can also demonstrate weight loss.

Ultimately, it’s about the right diet that works for you, and when you’re eating in a way that jives with your lifestyle and body type, that also provides high intake of nutrients, a better weight balance will follow.

Healthy Brain Function and Improved Mood

Brain health is complicated, but the nutrients that it relies on for healthy function are not. Without plenty of healthy omega-3 fats, brain health will suffer, including cognition and mood.

Aging naturally causes a decline in both, yet even proper intake of omega-3s can seemingly pause the effects of aging on the brain and can help to reduce the risk of developing brain-related disorders, like Alzheimer’s and dementia.

Omega-3 fats are so vital for brain health that when a pregnant women is low in intake, the child she is carrying could suffer from lifelong learning disabilities, reduced IQ, poorer test scores, and other brain-related problems.

This is because as the brain is literally being formed in utero, it relies on omega-3 fats for construction. A shortage in top notch building materials results in permanent changes.

Depression is a complicated disorder that can’t simply be fixed by one aspect, but low levels of healthy fats can lead to inflammation in the brain, which has been implicated as one major cause of depression.

The same is true for anxiety and ADHD.

Ethical Reasons

Some people follow a vegetarian or pescatarian diet for ethical reasons, because they want to avoid eating animals, or because they don’t support the inhumane factory practices that are also causing damage to the environment.

Additional reasons can include protesting the lack of fair wages and job support for factory farm workers, the concern over the high levels of antibiotics and other medicines used in feedlot operations, and more.

Ultimately a person’s diet must nourish their bodies and their souls, so when someone finds it distasteful to eat certain foods due to ethics or religion, it’s essential to find a dietary plan that supports their convictions, beliefs, and needs.

For many, a pescatarian diet does this.

Who Shouldn’t Eat a Pescatarian Diet (Plus Downsides)

A pescatarian diet seems great on nearly every level, but as with anything, there are some downsides and it’s also not appropriate for everyone.

Here are the biggest concerns.

Nutrient Restriction

Any diet that eliminates entire categories of food for preference, and is not necessitated by allergy, can result in certain nutrient deficiencies, and the pescatarian diet is no exception.

While pescatarians often eat dairy, eggs, and seafood, choosing not to eat any animal meats or poultry products can still result in a shortage of amino acids, B vitamins, zinc, iron, protein, and more depending on the variety of seafood consumed.

All of these nutrients can produce symptoms and disorders even when just at low levels, and not deficiency.

These nutrient shortfalls are of special concern during pregnancy and breastfeeding, childhood, teenage years, and the years over age 60, as these groups are more susceptible to problems from a lack of animal-based nutrients.

When following any dietary plan, it’s important to consult with your doctor and nutritionist, to ensure that you’re getting what you need whether from diet or high-quality supplementation.

Mercury Contamination

One of the biggest downsides of seafood is mercury contamination, which is a neurotoxin and can cause serious brain damage when the body takes it in at levels that are too high.

This could happen if a high amount of higher-mercury seafood was regularly eaten, so it’s important to be mindful of on a pescatarian diet.

The highest mercury fish to avoid or to very rarely eat are swordfish, king mackerel, tilefish, and shark. Tuna should be limited to no more than twice per week.

Pescatarian Recipes for Anyone to Try

If you’re curious about the pescatarian diet, you’ll find that there are several recipes that are easy to try. Many of them wouldn’t be known as “pescatarian” to begin with, but are actually friendly to many different ways of eating.

If you want to incorporate more vegetables and seafood, and less animal products in your diet, give one of these recipes a try.

Black Bean and Sweet Potato Tacos: Give taco night a pescatarian twist with these meat-free dishes.

Shrimp-Stuffed Avocado Boats: Whether you need an easily packed lunch or a quick dinner at the end of a long day, this dish is perfect for anyone who loves shrimp and avocado, pescatarian or not.

Sheet Pan Honey Sesame Tofu and Green Beans: Never given tofu a try? This pescatarian go-to isn’t for everyone, but prepared this way, even a meat-lover would be intrigued.

Mason Jar Tuna Nicoise: An easy-to-pack twist on this classic dish, everything gets an upgrade when it’s in a mason jar.

Skillet Shrimp with Lime Curry: Skip the skewers, this shrimp dish is a zesty, spicy pan dish that you’ll want in the regular rotation.

Curried Cauliflower Quinoa Salad: You don’t have to have meat or seafood in a recipe to make it satisfying, savory, and filling. Prep this one ahead of time for an easy meal.

Mediterranean Chickpea Harissa Frittata: Chickpeas are a great way to feel full without the meat-based protein, and this dish is packed with flavor, texture, and tons of nutrients.

Bottom Line

The pescatarian diet is a healthful way of eating that promotes dietary intake of omega-3 fats, vegetables, fruits, fiber, and more. While no diet is perfect for everyone, this diet has much to offer with several health benefits and only a few drawbacks.

Ultimately, when choosing a dietary plan, it’s most important to get feedback from your doctor and nutritionist, to ensure that there are no nutrient deficiency risks for your health.

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References:

1. Larson C.L., Johansson G.K. Dietary intake and nutritional status of young vegans and omnivores in Sweden. Am. J. Clin. Nutr. 2002;76:100–106.
2. Devriese S., Huybrechts I., Moreau M., van Oyen H.The Belgian Food Consumption Survey 1-2004.Epidemiology Unit, Scientific Institute of Public Health; Brussels, Belgium: 2006.