Unlike acute inflammation, which is the body's immediate response to an injury, infection, or tissue damage, chronic low-grade inflammation can be a result of many factors, including following an unhealthy lifestyle. While acute inflammation is helpful in the healing process, chronic low-grade inflammation can lead to a person experiencing some unsavory effects, including an elevated risk of developing diabetes, cardiovascular disease, and certain cancers.

Needless to say, many people are focused on combatting chronic low-grade inflammation to support their overall health. Along with adopting certain habits that may combat chronic low-grade inflammation, like following an anti-inflammatory diet, managing stress, and limiting alcohol intake, people may lean on certain supplements to help accomplish this goal.

If you are keen on reducing the inflammation in your body and you are wondering which supplements are worth considering to help accomplish this fete, keep reading to learn ten options that dietitians recommend for inflammation reduction. And for more, don't miss 11 Inflammatory Foods Wreaking Havoc On Your Body.

"Quercetin is one of my favorite anti-inflammatory supplements, especially for people who struggle with inflammation from allergies and asthma," Melissa Azzaro, RDN, LD, creator of The Hormone Dietitian® LLC, shares. "Quercetin is a compound found in plants like onions and apples, and it is an antioxidant, anti-inflammatory, and immune modulator. Studies have shown that quercetin blocks histamine production, which helps [manage] allergy symptoms."

Azzaro likes Designs for Health Quercetin + Nettles, as the nettles provide even more anti-inflammatory benefits.

RELATED: The Worst Breakfast Habits for Inflammation 

"Resveratrol is a compound found mainly in red grapes and berries that has anti-inflammatory, antioxidant, and cardio protective effects," Azzaro explains, adding that it also helps your body metabolize estrogen and calm uterine contractions. Azzaro likes to recommend  "resveratrol for those dealing with painful period cramps, endometriosis, and fibroids," especially for those who will benefit from the anti-inflammatory effects this ingredient provides.

Azzaro recommends Gaia Resveratrol as a quality supplement option.

Azzaro reserves Boswellia for those that are "dealing with inflammation coming from inflammatory gut conditions," but it is worth mentioning as a supplement that may offer anti-inflammatory benefits in general. Azzaro explains that "Boswellia comes from trees known commonly as frankincense, and studies have shown that this ingredient has anti-inflammatory effects for those with inflammatory bowel disease, asthma, and rheumatoid arthritis."

Azzaro likes Pure Encapsulations Boswellia.

"Curcumin, the active ingredient in turmeric, has anti-inflammatory properties, and turmeric supplements may improve symptoms for people with inflammatory conditions such as inflammatory bowel disease and both osteoarthritis and rheumatoid arthritis," Sarah Anzlovar, MS, RDN, LDN, Intuitive Eating Dietitian for Moms at Sarah Gold Nutrition, LLC, shared. One study even showed that it reduced joint pain as well as acetaminophen.

And while Anzlovar recommends "focusing on reducing inflammation through diet and lifestyle habits first, turmeric supplements may help."

Her go-to is Thorne Phytosome because "it's formulated with a well-studied form of curcumin that has shown to offer benefits like reducing joint pain," she shares.

Vitamin D may be thought of as a bone health-supporting supplement. But this supplement may also help combat low-grade chronic inflammation too.

"Vitamin D plays many important roles in the body, including regulating inflammation and immune function," Wan Na Chun, MPH, RD, CPT, registered dietitian, says. She adds that "there is considerable evidence that vitamin D has a variety of effects on immune system function, which may enhance innate immunity and inhibit the development of autoimmunity."

RELATED: Surprising Side Effects of Not Taking Vitamin D Supplements, Says Dietitian

"Omega-3 fatty acid intake has been linked to lower inflammation and reduced risk of inflammatory diseases like cardiovascular disease," Anzlovar shares. "While it's best to get your omega-3s from food like fatty fish, if you don't eat fish, a supplement may be a good option," she added.

While there are various fats that fall under the omega-3 umbrella, DHA and EPA are two that get a lot of focus for their anti-inflammatory benefits are EPA and DHA, which are found in marine sources, like oily cold-water fish.

Anzlovar leans on Nordic Naturals Ultimate Omega as a supplement-of-choice because "it has a mix of both EPA and DHA omega 3s, and it is third party tested."

Tart cherry may be best known as a sleepy time aid. But it may also help manage inflammation, particularly among older adults. 

Solaray Ultra Strength Joint InflaShield as a great supplement for inflammation relief, formulated with Tart Cherry and Resveratrol for their antioxidant properties, Glucosamine and MSM for targeted joint support, and IbuActin to supporting everyday body comfort.

Ginger root is a popular addition to many dishes. But including it in a balanced diet may help combat inflammation in certain situations. Ginger contains two compounds, gingerol and zingerone, that may impact inflammation reduction efforts. NOW Foods Ginger Root Extract is a clean and trustworthy ginger supplement that can be taken every day.

Green tea is known to have anti inflammatory effects, in part, thanks to a compound called EGCG that it naturally contains. Green tea is also a source of a plant compound called flavan-3-ols, which has been shown to reduce oxidative stress.

Life Extension Mega Green Tea Extract is packed with beneficial compounds naturally found in green tea and is a nice option for people who can't find the time to make a spot of tea every day.

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But testosterone does so much more than play a role in helping you build muscle bulk. Having healthy levels of this sex hormone can impact a person's sex drive (libido), bone mass, fat distribution, and the production of red blood cells and sperm. And, of course, healthy levels of this hormone may also impact muscle mass and strength.

Contrary to popular belief, testosterone isn't just a male hormone. Females have natural levels of testosterone too. And if these levels are too low, women can experience negative effects on bone health, decreased libido, and irregular menstrual cycles.

There are many factors that can affect a person's testosterone level, including obesity, certain medications, and low thyroid function. And believe it or not, certain dietary patterns and foods may affect testosterone levels as well. While eating these foods won't literally "boost" your testosterone, they are worth exploring with your healthcare provider to know if they should be included in your diet.

Low-fat diets, diets that are very high in protein, and diets rich in fried food can negatively impact testosterone levels. Conversely, adopting a diet rich in anti-inflammatory foods may help maintain healthy testosterone levels.

When it comes to specific foods to focus on if you are trying to support healthy testosterone, there are some that are worth exploring. If you don't have an underlying condition that is affecting your testosterone levels and you are motivated to include some testosterone "boosting" foods into the mix, here are eight that may help you achieve the testosterone levels you want to see. And next, read our article on the Best & Worst Drinks for Your Penis.

Pumpkin seeds are a natural source of zinc, a nutrient that may impact testosterone levels. One study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. And another eight-week trial found that college football players who took a nightly zinc supplement showed increased T-levels and increased leg strength that was 250 percent greater than a placebo!

RELATED: 8 Surprising Side Effects of Eating Pumpkin Seeds

Most people know that ginger can add a satisfying zing to foods and drinks. But they may not realize that ginger may also impact testosterone. Consuming ginger can reduce oxidative stress in the testes, enhance the activity of certain antioxidant enzymes, normalize blood glucose, enhance nitric oxide production, and increase blood flow—all factors that can positively impact testosterone.

RELATED: Secret Side Effects of Eating Ginger

Oysters are a known aphrodisiac, perhaps in part due to the zinc that they contain. As we've already noted, zinc has been shown to result in improved testosterone levels, specifically among postmenopausal women. As we also mentioned earlier, females depend on healthy testosterone levels to support sexual health too, so even if you didn't need another reason to love oysters, now you have one.

Found in soil, selenium is a powerful trace mineral—meaning your body only requires a little of it—that plays a variety of essential roles at both the cellular and organismal levels. There is also data to suggest that selenium is involved in testosterone creation. Since Brazil nuts are one of the best sources of this nutrient, consuming them may positively impact testosterone levels.

Pomegranate Juice is packed with natural polyphenol plant compounds, which may help increase testosterone levels. And data shows that consuming this polyphenol-rich drink has the potential to increase salivary testosterone levels, highlighting how consumption may positively impact testosterone levels.

Pouring yourself a glass of red wine may have a surprising effect on free testosterone (which is testosterone that is not attached to proteins). Not only does red wine consumption have antioxidant, lipid regulating, and anti-inflammatory effects, but red wine consumption may be linked to significantly higher free testosterone concentrations. 

RELATED: Is Red Wine Good For You?

Milk is a source of 13 essential nutrients, with one less-popular one being boron. Evidence does indicate significant elevations in testosterone concentrations following boron supplementation. If you prefer to avoid milk fat, you can also find boron in prunes, dried and cooked beans, potatoes, and legumes.

RELATED: Is Milk Good For You? 6 Effects of Drinking It

Salmon has a lot of benefits—including that it contains a slew of testosterone "boosting" nutrients like vitamin D, omega-3 fatty acids, and selenium. One study showed that men who took supplemental salmon oil for 90 days showed an increase in testosterone levels.

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As a treat typically made from cream, sugar, flavorings, and mix-ins that is served frozen, ice cream is beloved by people of all age groups and has stood the test of time. And for some, enjoying a dish or a cone every day is a habit that they are not interested in giving up.

If you are an ice cream aficionado and you have ever wondered what happens if you eat a scoop (or two!) every day, then you are in luck! In this article, we dig into all of the potential effects you may experience if you enjoy ice cream on the regular.

RELATED: 9 Unhealthiest Ice Cream Pints You Should Never Buy

1. You May Have Improved Fertility

One in six couples experience fertility challenges worldwide, according to the World Health Organization. Back in 2008, epidemiologists from Harvard University shared certain dietary factors that may help people who are struggling with ovulatory infertility have better fertility outcomes. And believe it or not, they found that high-fat dairy intake may help support this population. Yes, a glass of whole milk or a serving of cheese "counts" as a high-fat dairy serving. But believe it or not, the researchers explicitly shared that a serving of ice cream can be used as a high-fat dairy choice as well.

RELATED: Here's What Happens to Your Body If You Eat Cheese Every Day

2. You May Develop Cavities

If you aren't brushing your teeth immediately after consuming your scoop and you aren't opting for sugar-free choices, your ice cream habit may be bumping up your chances of developing cavities.

"Consuming sugar-containing foods without brushing your teeth afterward can have negative effects on your oral health," Jack Hirschfeld, DDS, Oral Surgeon and Faculty Member at the Lake Erie College of Osteopathic Medicine School of Dental Medicine.

Specifically, Hirschfeld shared that sugar consumption can promote tooth decay. And since many ice creams are made with sugar, eating it every day can clearly not be a match for healthy teeth.

3. You May Not Sleep Well

Some people believe that a "nightcap" of a dish of ice cream helps soothe their minds so they can fall asleep quicker. However, a pivotal study in the Journal of Sleep Medicine showed that eating low-fiber, high-saturated fat foods is associated with lighter sleep and more nighttime arousals. Consuming more sugar, especially at night, reduces the amount of deep, slow-wave, restorative sleep your body can benefit from.

4. You May Gain Weight

Ice cream can contain high amounts of calories, which is a factor that may not help people accomplish their goals if they are on a weight loss journey. If eating ice cream causes you to eat more calories than what your body requires, making a daily habit of having a serving may not serve you well if you do not want to gain weight.

5. You May Have an Increased Risk of Non-Alcoholic Fatty Liver Disease

Some ice creams are sweetened with fructose. And it has been shown that eating at least one serving of food made with fructose every day, like certain ice creams, is linked to an increased risk of developing non-alcoholic fatty liver disease, or a condition in which excess fat builds up in your liver.

RELATED: 5 Best Superfoods That Support Liver Health

6. You May Have Healthy Bones

Calcium is a key nutrient that supports bone health. A half-cup of ice cream contains over 80 milligrams of calcium, helping fuel your body with this important mineral. Ice cream also contains magnesium and zinc – two other bone health-supporting nutrients.

7. You May Have Negative Heart Health Outcomes

Consuming too many added sugars can have negative effects on your heart health. The American Heart Association recommends limiting added sugars to no more than 6% of calories each day.

8. You May Experience Bloating

If you are one of the many people who have lactose intolerance, consuming ice cream can leave you experiencing stomach pain, diarrhea, bloating, or other unpleasant gastrointestinal symptoms. The good news is that there are many dairy-free ice cream choices available these days, providing a solution for those who can't tolerate dairy.

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This unique vinegar that is made from fermented apples can be enjoyed as an ingredient in recipes, added to a drink, or simply taken by the tablespoon or shot glass. When this vinegar is being enjoyed for its health support and not simply as a zingy addition to your salad dressing recipe. In fact, opting for apple cider vinegar choices that contain what is referred to as "the mother" is typically the go-to. In case you didn't know, apple cider vinegar with "the mother" is a mixture of yeast and bacteria that is produced as a result of the vinegar's fermentation process. Choosing a raw, unfiltered ACV is recommended as well.

If you are jumping on the "daily dose of ACV" bandwagon and you are wondering which effects you can expect to see, keep reading to learn what happens to your body when you drink apple cider vinegar. Also, for more tips to get you going in the right direction with your ACV intake, check out The Best Time of Day to Drink Apple Cider Vinegar.

1. You may absorb more nutrients from your food.

Vinegar is acidic. As such, this can help improve and support quality digestion.

"The acetic acid in apple cider vinegar can stimulate the production of digestive enzymes, which can aid in the breakdown and absorption of nutrients from food," explains Wan Na Chun, MPH, RD, of One Pot Wellness.

2. You may have more balanced blood sugars.

Fasting blood glucose refers to the blood sugar levels in the body during a state of fasting. Some data suggests that apple cider vinegar consumption "can have positive effects on fasting blood sugar, particularly in those who have higher blood sugar," shares Amanda Sauceda, MS, RD, registered dietitian. In fact, the results of a systematic review and meta-analysis showed that ACV consumption significantly decreased fasting blood glucose levels when consumed for more than eight weeks.

"It is thought that ACV may help improve blood sugar by helping the body use glucose more efficiently and also delaying how quickly the stomach empties after eating," she adds.

3. You may have lower cholesterol.

ACV consumption significantly decreased serum total cholesterol and increased HDL "good" cholesterol in certain populations, according to results of data published in BMC Complementary Medicine and Therapies. Of course, this natural remedy should be practiced in conjunction with following a heart-healthy diet, if your goal is to have healthy cholesterol levels.

RELATED: These 5 Eating Habits Can Save Your Heart, Says Cardiologist

4. You may lose weight.

While taking apple cider vinegar every day won't guarantee instant weight loss, especially if you aren't also exercising or following a healthy diet. However, if a well-balanced, healthy diet and consistent exercise routine are embedded into your lifestyle, then adding a little ACV may help you on your weight loss quest. According to the results of one study 2021 study published in the International Journal of Exercise Science, for those who were supplemented for four days with either 30 milliliters of apple cider vinegar or a placebo, the ACV supplementation was linked to significant reductions in body weight and body fat.

5. You may feel less hungry.

A 2016 French study using rats found that metabolic disorders caused by a high-fat diet are thwarted by taking apple cider vinegar, which proved to have a satiating effect. Researchers found that adding ACV to some rats' high-fat diets significantly decreased the animals' food intake. In other words, it can't hurt to toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.

6. You may experience less inflammation.

There's no shortage of environmental, dietary, and internal factors contributing to high levels of inflammation in your body. Inflammation is when your body's immune response kicks into overdrive, fending off against free radicals that can cause repeated, chronic oxidative stress in your body. The result of living with inflammation ranges from weight gain to mood issues. And what's worse—being overweight can also contribute to increased levels of oxidative stress.

Taking an apple cider vinegar supplement may help. A 2018 Journal of Medicinal Food animal study found that ACV can suppress obesity-induced oxidative stress. Researchers believe that ACV regulates the body's antioxidant defense system. Obese rats who were given a daily dose of ACV showed decreased cholesterol, triglycerides, and oxidative stress in as little as six weeks.

7. You may experience less heartburn.

While it may sound counterintuitive to lean on vinegar to help get heartburn relief, some people swear by it. Believe it or not, some people experience heartburn because they produce too little stomach acid. So, introducing acid to this environment may offer some relief. Although evidence showing this link is sparse, it is unlikely to cause any harm, especially if your healthcare provider said it is an appropriate home remedy.

8. You may have less bad breath.

Bad breath can be caused by bacteria that live in the mouth. And since vinegar is an antibacterial agent, ingesting it can help offer some relief in that area. The acidity can create an environment that isn't super bacteria-friendly.

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While taking certain supplements won't be a magic bullet to slow signs of aging, there are certain choices that may help, especially if you combine taking these pills with following a balanced and nutrient-dense diet, and you participate in physical activity regularly. If you have reached the big 4-0 and are motivated to explore adding some of these supplements to slow aging, keep reading to find 9 of them that are worth considering.

RELATED: Worst Supplements for Men After 40

Turmeric is a spice that has been used in many dishes for thousands of years, and data shows that taking it consistently may alleviate ageing symptoms and postpone the progression of age-related diseases. Specifically, turmeric has antioxidative and anti-inflammatory effects that can help enforce these anti-aging benefits.

A turmeric supplement that also contains BioPerine—a piperine extract that can help enhance the absorption of the active compound in turmeric—is BalanceGenics Daily Turmeric. This turmeric supplement also contains organic ginger, which has anti-inflammatory effects as well.

RELATED: 5 Science-Backed Benefits of Turmeric

Ceratiq is a plant oil extract that may help promote smooth skin and support skin's hydration status. Since aging is associated with loss of skin moisture, finding ways to combat this effect may offer some benefit.

Ritual HyaCera is made with Ceratiq as an ingredient, helping hydrate skin from the inside out.

If you can't make a habit of drinking 100% pomegranate juice, pomegranate supplements may be a fantastic addition to your diet to fuel yourself with plant compounds that may reduce UVB-induced skin damage. Skin damage caused by the sun's rays can make a person's appearance seem to look older, thanks to the discoloration and wrinkles that can occur as a result. One study showed that taking a pomegranate extract supplement for 4 weeks resulted in a reduction in wrinkle severity.

Life Extension Pomegranate Complete is a nice option for those who want to supplement their diet with pomegranate.

One tell-tale sign of aging is when your memory starts to decline. A reduced level of DHA is associated with cognitive decline during aging. Some data suggests that this nutrient may help reduce the risk of Alzheimer's disease, and it may enhance memory.

One of the best sources of DHA is oily coldwater fish. You can also get DHA in supplement form, like what you will find in Life Extension Mega EPA/DHA.

RELATED: Best Supplements For Your Brain, According to Dietitians

Vitamin D is an important nutrient to help combat signs of aging for many reasons. When it comes to skin health, this nutrient may help reduce skin DNA damage and inflammation. This "sunshine vitamin" can also play an important role in bone health, a key factor to consider when trying to slow signs of aging, as older people are more likely to have weaker bones and suffer from a fracture vs. younger people.

Now Foods Vitamin D3 contains quality ingredients and can easily be included in many diets.

If your diet is lacking vitamin C, including it in supplement form may offer some benefit. This nutrient is involved in skin collagen synthesis and the elimination of compounds that may cause skin damage.  Maintaining healthy vitamin C levels can have a protective effect against age-related cognitive decline and Alzheimer's disease too.

Yes, collagen is a go-to for people who are aging, as our body's natural ability to produce collagen decreases as we age. But collagen isn't just a supplement that may help our skin stay supple and healthy. This supplement may also help support bone health, a factor that people need to focus on as they age, as half of women over age 50 and 25% of men over 50 will have an age-related bone fracture sometime in their lifetime.

Primal Kitchen Collagen Peptides are a quality choice for those who want to include supplemental collagen peptides in their diet, especially those who are avoiding dairy or soy.

RELATED: 7 Best Supplements for Women Over 50

Resveratrol—a natural substance found in many foods, including the skin of certain grapes—has been linked to lessening the effects of several age-related conditions, including supporting the body's normal inflammatory response and activating a special class of protein enzymes called sirtuins, which help manage cellular aging, inflammatory response, and glucose metabolism.

Thorne ResveraCel is a supplement that contains resveratrol plus other ingredients like quercetin and betaine that also combat signs of aging.

Coenzyme Q10 (CoQ10) is, as the name implies, a coenzyme. It has been shown to promote healthy aging by enhancing mitochondrial function, which in turn, may support cardiovascular and skin health, making this one of the best supplements to slow aging.

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If you have ever wondered which foods can make your pee smell, and why this phenomenon occurs, keep reading to learn which 8 foods and drinks can do just this. Then, make sure to check out 11 Supplements Dietitians Actually Take.

"Eating fish can create smelly urine for some," says Sheri Berger, RDN, CDCES. A condition called primary trimethylaminuria is associated with not being able to alter the chemical trimethylamine, resulting in urine that has a smell similar to decaying fish. Along with fish, other foods that contain trimethylamine include eggs and liver.

RELATED: 8 Drinks To Help You Poop Immediately

Yes, drinking too much of your beloved morning brew can result in some unsavory effects on our urine's scent, as this drink "contains compounds known as methylxanthine," says Jessie Husley, RD, LD. These compounds can "have a diuretic effect on the body," potentially increasing urine production and potentially leading to a stronger urine odor. "Additionally, coffee's natural aroma and its ability to alter the pH balance of urine can contribute to a distinct scent," she added.

Cumin is a popular spice that is a must in taco recipes and many Indian dishes. But consuming too much of this ingredient may result in having urine with a distinct odor. Cumin "contains sulfur compounds that can contribute to changes in urine scent," Husley explains. "When consumed, these sulfur compounds are metabolized by the body and excreted through urine, potentially resulting in a slightly stronger or different odor."

Garlic has sulfur-containing natural compounds which gives this food different biological, and potentially beneficial, properties. Including this food in your diet "can result in smelly urine," says Kristen White, RDN, CLT. "Sulfur is beneficial to the body for daily detoxification purposes, but leaves a not-so-lovely odor."

RELATED: The Absolute Easiest Way To Peel Garlic, According to a Chef

Perhaps the most commonly associated food when it comes to smelly urine, asparagus is a major culprit in this category. This is due to the breakdown of the asparagusic acid found in this veggie, which "is metabolized into sulfur-containing compounds when digested," says Wan Na Chun, MPH, RD, CPT. "These compounds can give urine a distinctive, pungent odor," she adds. While some sources estimate that only 50% of people have smelly urine after eating asparagus, others argue that everyone has this experience, but not everyone has the ability to perceive it.

Cabbage is categorized as a cruciferous vegetable, and "Eating cruciferous vegetables, like cabbage, can temporarily change the smell of your urine to a strong sulfur scent," says Catherine Karnatz, MPH, RD. "This unusual aroma comes from a compound naturally found in cabbage called methyl mercaptan, which causes the release of a distinct odor similar to rotten eggs," she adds.

There are plenty of foods that can cause urine to smell poorly. But there are also some options that can make your urine smell slightly sweet and, perhaps, more pleasant. Pineapple is one food that may help you experience better-smelling pee, if that is your goal.

"Pineapple is higher in natural sugar than some other fruits, and it can make various body fluids, like urine, smell better," says Berger.

RELATED: Secret Side Effects of Eating Pineapple, Say Dietitians

Because drinking cranberry juice can lower the pH of urine, drinking it can reduce an ammonia-like odor that some people experience in their urine, potentially making your pee smell better  Just be sure to opt for a cranberry juice that is not made with added sugars.

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However, supplements can certainly play an important part in a person's wellness journey, especially when an individual's unique needs are taken into account. Dietitians understand this notion so well that, among the sea of supplement choices out there, there is a handful that they actually take themselves.

If you have ever wondered which pills registered dietitians make a habit of popping to supplement their diets, keep reading to take a peek behind the curtain.

RELATED: 8 Best Supplements for Gut Health

Magnesium is a mineral that supports bone health, brain health, and more.  Nutritionist Sarah Garone, NDTR, of A Love Letter to Food, shared that she "finds that it helps with giving me deeper sleep and bringing down my stress levels"

Garone uses  Envycure's gummy blend, which "features eight forms of magnesium, plus ashwagandha, vitamin D, and vitamin B12. It also tastes great, which helps me be diligent about taking it every day."

Fish is one of the best sources of DHA and EPA omega-3 fatty acids. But unfortunately, most Americans are not consuming the recommended amount of these foods regularly.

Elana Natker, RD, a nutrition communications consultant, shared that while she loves to eat fish, her family doesn't share the same sentiment, which results in her occasionally skipping this protein source. She recognizes that she still needs "the EPA and DHA omega-3s that you get from fish, which are good for my heart, brain, and eye health, so I take a fish oil pill. I'm not picky about what I take—as long as it gives me approximately 750-1000 mg of EPA+DHA omega-3s per serving, I'm good," she shares.

One high-quality DHA and EPA supplement choice is Life Extension Mega EPA/DHA.

"I take choline every day to help bridge the gaps between what I need and the amount that I get from food. Choline is an essential nutrient, but up to 90% of us aren't getting enough! It's critical for heart health, cognition, healthy liver function, and for fetal brain development, so it's recently become a part of my routine to make sure I'm getting what I need each day," says Jaclyn London, MS, RD, CDN, registered dietitian and author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body.

She chooses a choline supplement from Life Extension, "which is easily the brand I trust most for their quality supplement products."

Creatine is a chemical that is naturally produced in the body. And some research shows its positive role in "balancing mood and enhancing cognition, as well as some promise in the area of bone health," Elizabeth Shaw, MS, RDN, CPT, nutrition expert and author of the Air Fryer Cookbook For Dummies and the Instant Pot Cookbook For Dummies shared.

Shaw explained that "while more longitudinal studies are certainly needed, there's very low risk to adding a small amount of creatine, or about 5 grams (1 teaspoon), to your smoothie to reap these potential benefits."

She likes NOW^® Sports Creatine Monohydrate Powder "because it's third-party tested, and you can rest assured what's on the label is in the bottle."

Also known as the "sunshine vitamin," vitamin D is an important nutrient that supports many aspects of our health, including our bone health.

And this nutrient in supplement form is a must for Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and partner with NOW Foods. "During my annual visit to my physician, my doctor pointed out that my vitamin D levels have been low for several years," says Amidor. "As such, I started taking a vitamin D supplement to boost it up." Amidor adds that "vitamin D is an under-consumed nutrient by most Americans."

When it comes to her favorite vitamin D brand, Amidor says she takes "NOW Vitamin D-3 1000 IU Softgels—soft gel per day with a meal. Vitamin D helps maintain strong bones and also helps support my immune system," she continues. "This product also has a GMP certification which means that every aspect of the manufacturing process has been examined, including the laboratory and testing methods."

"Quercetin is a compound found naturally in foods like onions and apples, and it can help stabilize mast cells, which may help reduce allergy symptoms," explains Azzaro. She adds that it is also anti-inflammatory and an antioxidant, which "contributes to its allergy-relieving properties."

Azzaro opts for the Designs for Health Quercetin + Nettles blend for allergy season "because it combines quercetin with nettles, another allergy- and inflammation fighter."

Lutein is a carotenoid found in a variety of colorful foods, including egg yolks, spinach, and pistachios. Adequate lutein intake is linked to supporting eye health—perfect for people who are staring at screens all day. (Yes, scrolling through Instagram counts.) Additionally, this nutrient can help support brain health.

Taking a lutein supplement that also contains DHA and choline, like what is found in Brainiac Brain Packs, helps fuel the brain and the eyes with key nutrients that many of us are not consuming enough of. And unlike some other gummies on the market, these are free from any artificial colors or flavors.

Astaxanthin is a natural pigment carotenoid that has antioxidant and anti-inflammatory activity. Found in foods like shrimp and salmon (which are pink when cooked), this compound is linked to positive effects on skin health. Some data shows that long-term prophylactic astaxanthin supplementation may help combat age-related skin deterioration may protect the skin against environmental factors, like UV light.

Life Extension Astaxanthin is a quality option for including this ocean-sourced nutrient.

"I take elderberry, an herbal supplement every day to support my immune system," says Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition. "Some research shows elderberries may support a healthy immune system and shorten the duration of respiratory viruses and the flu," she explained.

Her go-to elderberry choice is Nature's Way Sambucus Elderberry gummies.

Before getting ready for a long run, Chrissy Carroll, MPH, RD, LDN, ACSM-cPT, USAT, Level I triathlon coach, RRCA-certified running coach, and blogger at Snacking in Sneakers, likes to add beet juice shots or powders to her pre-workout regimen. "Beets are rich in dietary nitrates, which can lead to vasodilation of the blood vessels. In other words, they help open up those blood vessels and allow more blood to flow to your muscles," says Carroll.

A systematic review found that beet juice supplementation can improve exercise efficiency and increase time to exhaustion at submaximal intensities. Carroll prefers "concentrated beet juice shots, but beetroot powders may also be an option to blend into pre-workout smoothies." When it comes to which beetroot product Carroll finds herself reaching for, she turns to Beet It shots for a boost of beet.

CoQ10 is a coenzyme that "helps support mitochondrial function (energy production in your cells), and it is a potent antioxidant," shares Melissa Azzaro, RDN, LD, creator of The Hormone Dietitian^® LLC. Azzaro says she takes this supplement daily to help her feel more energized, "especially keeping afternoon energy levels stable."

Azzaro noted that "CoQ10 comes in two forms," advises Azzaro. "The ubiquinol is the form better used by the body than ubiquinone."

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With an overall lack of nutritional value and ingredients packed with added sugars and saturated fats, certain desserts can produce some seriously unwanted side effects. The good news is, there are some great options lining grocery store shelves that tick not only your need for great taste, but the ultimate requirements to fit in a healthy lifestyle.

How to pick a healthy dessert

Finding a healthy dessert may mean different things for different people. For people who are managing a diabetes diagnosis, they will likely want to keep their added sugar intake as low as possible. And for those who are focused on gut health, finding choices that contain prebiotic fiber will be their best-bet.

Generally speaking, here are some criteria to follow for finding healthy store-bought desserts:

• Keep the added sugar content low. Anything that contains more than 8 grams of sugar may not be the best dessert choice for people following a healthy diet.
• Limit choices: Avoid options that have a high quantity of saturated fat.
• Look for natural ingredients: Opt for choices that are free from artificial colors and flavors.
• Opt for added benefits: When possible, choose desserts that contains prebiotics, probiotics, or both to support gut health.

And perhaps the most important aspect when choosing a healthy dessert is to make sure that it tastes good. Because after all, if a dessert isn't enjoyable to eat, what's the point?

RELATED: The Most Popular Dessert in Every State 

The Best Healthy Desserts On The Grocery Shelves

When a chocolate craving strikes, Halo Top Chocolate Cake Ice Cream Cake pints are the ultimate chocolate-lover's dream. A lower-calorie, lower-sugar light ice cream with 18 grams of protein per pint, Chocolate Ice Cream Cake is perfect for dessert-time, snack-time, or celebration-time. With rich white icing, creamy chocolate ice cream, and that nostalgic ice cream cake flavor, this ice cream checks all of the boxes.

RELATED: 9 Healthier Ice Creams That Actually Taste Good, Say Dietitians

Organic figs and organic dark chocolate—to quote the brand name, that's it! These powerful little plant-based bites are the perfect go-to for when you need that little sweet fix. With these truffles, you can rest assured that you're not sacrificing any nutritional value, as these babies are loaded with fiber, only 1 gram of added sugars, and less than 25 calories per truffle. Snack on!

KIND Soft Baked Squares offer that satisfying sweetness in every bite while—and here's where they get sneaky—serving up to 14 or more finely ground almonds in every bite for added nutritional value. These gluten-free bars are made with almond flour and offer 5 grams of protein with every square to keep you filled and energized throughout your day.

Packed with monounsaturated and polyunsaturated fatty acids, cashews have been shown to lower the risk of heart disease. Additionally, cashews are a source of magnesium and can aid in muscle and nerve health. Add dark chocolate for that extra sweet kick, you've got yourself the perfect dessert that satisfies your sweet tooth while providing you ample nutrition. With Next by Nature, 4 grams of protein help keep you full until your next meal.

Believe it or not, dark chocolate is a source of antioxidants, magnesium, and many other beneficial features. This fair-trade Endangered Species Orange + 60% Dark Chocolate bar (and many of their other dark chocolate options) provide those essential nutrients all within an aromatic and undeniably delicious bar. This is not to mention that every Endangered Species bar benefits a different charitable cause—in this case, we're supporting the plight of our endangered coral reefs.

RELATED: 13 Chocolate Brands That Use the Highest Quality Ingredients

Zespri SunGold Kiwis are deliciously sweet golden kiwifruit with smooth hairless skin and juicy yellow flesh. These kiwis provide the complete package of feel-good nutrition, with more than 20 vitamins and minerals, including vitamin C, fiber, potassium, folate, vitamin E, and antioxidants. In fact, Zespri SunGold Kiwifruit offers more than 100% of your daily vitamin C needs in just one kiwifruit.

Rich in antioxidants and anti-inflammatory properties, pomegranates are a healthy way to satisfy your sugar cravings. With these Brookside Chocolate Covered Pomegranates, you can ensure that you're not ingesting any artificial flavors or colors, just the perfect heavenly combination of dark chocolate and pomegranate—truly, a divine flavor duo.

Sheila G's Brownie Brittle is all about helping you along your portion control journey. Sheila's family recipe is now widely available for all, and with the help of perfectly portioned snack packs, you'll be able to indulge while knowing you aren't overindulging. While it seems like a good idea to keep on snacking before our brains alert us that we're full to the brim, portioning out your sweets is a great way to ensure that you're satisfying both your cravings and hunger without feeling sick or slogged after overconsumption.

Three ingredients—that's all, folks. Made from organic mango, orange extract, and ascorbic acid (aka, vitamin C), you're getting the ultimate gummy consistency and flavor while not sacrificing your nutritional morals. In just one pack, you're receiving 4% of your daily potassium and a whopping 360% of your daily vitamin C intake. These snack packs also make the perfect addition to your child's lunch box. The power of fruit, indeed!

Combine OLIPOP Classic Root Beer with a small scoop of light vanilla frozen yogurt for the ultimate taste of nostalgia. Unlike traditional root beer, the OLIPOP variety boasts a whopping 9 grams of prebiotic fiber, and it has far less added sugar too (only 2 grams per can, to be exact). And best of all? It is free from any questionable artificial colors and flavors. Oh yeah, and it tastes awesome.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

Dole Whip Frozen Treat is made with real fruit, sweetened with honey, and contains no artificial ingredients. The tasty treat comes in three delicious flavors: pineapple, mango, and strawberry.

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The post 11 Best Healthy Desserts on Grocery Store Shelves appeared first on Eat This Not That.

The benefits of blueberries prove that this fruit is more than just a tasty superfood; it may be the perfect fruit that supports your health goals. In fact, some experts suggest that eating blueberries may quite literally keep the doctor away. Perhaps this is because one serving (a handful or a cup) of blueberries contains less than 100 calories while also contributing essential vitamins and nutrients that your body needs to support your cardiovascular health, insulin response, and cognitive health, among other benefits.

If that isn't enough to encourage you to consider incorporating more blueberries into your diet, read on to learn more about the science-backed benefits of eating blueberries. Also, for more healthy eating insight into the benefits of another tiny yet mighty fruit, check out 8 Science-Backed Benefits of Eating Grapes.

A look at the nutrition info of blueberries

Ahead of jumping into how this tiny blue fruit's myriad of benefits can potentially impact your overall health and wellness, let's get into how the nutrition info breaks down for blueberries. According to the USDA, one cup of raw, juicy blueberries nourishes your body with:

•  85.5 calories
•  1.11 grams protein
•  0.5 grams fat
•  21.7 grams carbs
•  3.6 grams fiber
•  14.9 grams sugar
• 14.6 milligrams of vitamin C (16% DV)
• 29 micrograms of vitamin K (24% DV)
• 116 milligrams of potassium (2% DV)
• 0.42 milligrams of iron (2% DV)

There are a variety of blueberries to choose from, including highbush and wild lowbush. And while there are slight differences among the different types, including the size, flavor, and antioxidant content, you can rest assured that when you eat any type of blueberry, you will consume many important nutrients that are beneficial to your body, including dietary fiber, iron, vitamin K, vitamin C, and phytonutrients called polyphenols.

RELATED: 7 Surprising Benefits of Eating Grapefruit, According to Dietitians

7 Health Benefits of Blueberries

Here are some ways eating blueberries may benefit your body and health, backed by science.

1. Blueberries are rich in antioxidants.

In addition to containing essential vitamins and minerals, blueberries are also enriched with phytonutrients called polyphenols. This group of polyphenols includes anthocyanins, which are compounds that give blueberries their beautiful blue color. This compound not only gives blueberries their distinguished natural blue pigment but also anthocyanins act as an antioxidant.

Wild blueberries have 33% more anthocyanins than ordinary blueberries, but all blueberries do contain a significant boost of this natural compound. Anthocyanins have been linked to having anti-diabetic, anti-inflammatory, and anti-cancer effects. It has also been linked to a reduced risk of cardiovascular disease development.

2. Blueberries may improve cardiovascular health & even help you avoid heart disease.

If cardiovascular disease isn't on your radar, it should be. According to the CDC, cardiovascular disease is the leading cause of death in the U.S. While many factors can play into our risk of developing cardiovascular disease, our dietary choices may play into one piece of the puzzle. Quitting smoking, exercising, and maintaining a healthy weight are all excellent steps to keep your ticker ticking. Additionally, diet plays a key role in keeping your heart healthy, and data indicates that blueberries not only help support healthy heart function but also can act as a deterrent against heart disease, as well.

One 2019 study published in the American Journal of Clinical Nutrition found that those with metabolic syndrome—a cluster of symptoms that includes obesity, elevated fasting glucose, and decreased HDL cholesterol—who consumed the equivalent of one cup of fresh blueberries daily showed improved changes in measures of heart health, like increased HDL cholesterol (the "good" cholesterol) levels. It also revealed that eating around a cup of blueberries daily reduced the risk of cardiovascular diseases (CVDs) by up to 15% among the study's population. In another study published in Food & Function, researchers noted that foods that are rich in anthocyanins were associated with a reduction in the risk of cardiovascular disease.

RELATED: 10 Healthiest Fruits To Eat Every Day

3. They help support brain health.

Blueberries and your brain health are a match made in heaven, and those beautiful blue antioxidants may be the ticket to keeping your mind sharp and healthy. A 2018 study published by Nutritional Neuroscience revealed that older adults with cognitive impairment had increased brain activity in certain parts of the brain while on a blueberry-supplemented diet. Furthermore, a randomized clinical trial published in 2022 showed that consuming wild blueberries every day for six months improved cognitive aging by improving the speed of information processing in older adults.

No matter what your age is, studies have also shown that anthocyanins—the colorant in blueberries containing antioxidant properties—may help to improve cognitive function. Researchers suggest that anthocyanins may decrease inflammation, improve blood flow, and increase communication between cells in the brain, possibly explaining why these berries are so impactful on brain health. For children, data shows that those between the ages of seven and 10 performed cognitive tasks better after consuming a wild blueberry drink than when they did not. A positive effect on working memory has been seen among older adults who consume anthocyanins, as well. One study evaluated the effects of blueberry intake on human brain function by having participants follow a diet supplemented with blueberries daily for 90 days. Researchers found that people showed significantly fewer errors in tests used to assess verbal memory and task switching compared to those who took a placebo.

While research is still needed to definitively say that a cup of blueberries truly keeps the doctor away, incorporating those sweet little fruits into your diet comes with little (if any) risk. Small steps, like sprinkling them onto your oatmeal, adding them to your smoothie, or even dipping them in yogurt and freezing them for a refreshing snack, will certainly not cause harm to your health, and they may actually help!

4. They can aid in glucose management.

One of the benefits of blueberries is improved post-meal glucose management, potentially because of the fruit's effects on the digestive system. Plus, a study looking at three different groups of anthocyanins found that blueberries may help to induce insulin secretion, which is a common problem for people with type 2 diabetes.

5. Blueberries may modulate your insulin response.

Insulin resistance is a condition in which cells do not fully respond to the action of insulin, a hormone that regulates blood glucose—according to the American Diabetes Association. As a result, the cell's ability to take in sugar (glucose) is impaired, and blood glucose levels become abnormally high. Insulin resistance can lead to type 2 or adult-onset diabetes, the most common form of diabetes. Many people try and limit their sugar intake when they are managing their insulin response. Unfortunately, some people, in turn, avoid fruit. While limiting refined sugar is a good idea if you manage your blood sugars, cutting out fruit like blueberries may cause more harm than good in the long run. Don't let the natural sugars in fruit scare you—some fruit, like blueberries, can possibly help your glycemic control!

A study published in Current Developments in Nutrition found that the equivalent of one cup of fresh blueberries daily may beneficially affect areas of health in subjects diagnosed with type 2 diabetes. In the study, when participants ate one cup of blueberries daily, they experienced significantly lower levels of serum triglycerides compared to placebo. Left untreated or uncontrolled, elevated blood triglyceride levels may increase the risk of serious complications such as cardiovascular disease—the leading cause of morbidity and mortality for individuals with diabetes.

In another study, people were told to drink smoothies either with or without blueberries twice daily for six weeks. The researchers found that those who consumed the blueberry-containing smoothie were better able to lower their blood glucose in response to insulin than those who consumed the smoothie without blueberries.

6. They may help lower blood pressure.

Reducing sodium intake may be the darling of the blood pressure-reducing steps, but eating blueberries deserves some attention in this department too. In an eight-week study, people with a high risk of heart disease and who had obesity experienced a 4–6% reduction in blood pressure after consuming freeze-dried blueberries every day for eight weeks.

7. Pregnant women may have a reduced risk of developing gestational diabetes.

Developing gestational diabetes can occur for various reasons, some being completely out of a person's control. But some data suggests that dietary choices may impact some people's risk of developing this condition.

Specifically, data suggests that pregnant women who ate 280 grams of blueberries every day, along with 12 grams of supplemental soluble fiber, resulted in a reduced risk of developing gestational diabetes. Additionally, maternal weight gain was significantly less among those who ate the blueberries and fiber supplement versus those who did not.

A previous version of this article was originally published on October 9, 2022. It has since been updated to include additional copy and proofreading revisions,  further research, and updated contextual links.

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If you are on the hunt for some healthy frozen meals to keep in your freezer for busy weeknights, here are seven that we are loving that are available at Sam's Clubs nationwide. And for help with some of the meals you may want to avoid, read The 30 Worst Frozen Foods in America.

"Frozen salmon fillets are perfect for fast healthy meals. They take just 15 minutes to thaw, cook quickly, and are packed with protein and hard-to-find vitamin D," says Bianca Tamburello, RDN on behalf of the Chilean Salmon Marketing Council. She adds that the Member's Mark Salmon Fillets are "conveniently individually wrapped and from Chile, making them particularly high in anti-inflammatory omega-3 fats."

RELATED: 7 Science-Backed Benefits of Eating Salmon

A skillet meal can be a lifesaver on busy nights, especially when the ingredients are already pre-cut and prepped for you. "This delicious meal is packed with nutritious veggies and tender grilled chicken, providing a well-rounded balance of protein and fiber," says Jesse Hulsey, RD, LD, an Atlanta-based registered dietitian.

For an extra boost of nutrients, toss some extra frozen vegetables into the mix while you are heating up this meal.

Brazi Bites Cheddar and Parmesan Brazillian Cheese Bread is a gluten-free solution that is stocked on the Sam's Club frozen shelves. These bites can be used as a topping for casseroles, a base for mini sandwiches, and an ingredient for mini gluten-free pizzas.

RELATED: The 8 Healthiest Frozen Dinners at Trader Joe's

Acai bowls make for a nutritious base for a light dinnertime meal, and these frozen varieties make it incredibly easy to enjoy one in minutes. Simply top a bowl with some granola, fruit, and nut butter for protein, and enjoy!

Combine these dumplings with some cooked vegetables for a balanced meal that is ready in a snap. As a source of fiber and protein, these dumplings are as filling as they are delicious.

These antbiotic-free chicken strips are an easy addition to salads, sandwiches, and pastas. They are a great choice because they are free from anything artificial and they add a boost of protein to any meal that they are included in.

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