Veggie Blog

Bee pollen and antioxidant supplements

Antioxidants from food

Even though many people do not realize it, many of the antioxidant foods we eat come from vegetables. Vegetables such as broccoli, cauliflower, tomatoes and peppers are all excellent choices, with great benefits for your body. When choosing vegetables, you should go for the ones that are rich in color, as they are high in what are known as phytonutrients.

Phytonutrients are compounds found in the skins of different fruits and vegetables, which give them their color as well as their taste and smell. Phytonutrients are among the best antioxidant foods you can find. CoQ10 is another antioxidant, which your body makes itself and which is found in small amounts in foods such as nuts and fish, but the evidence that CoQ10 supplements help healthy people is limited.

Fruits and vegetables are the best sources of antioxidants, but the problem with them is that they may be produced with chemical herbicides, pesticides and certain types of fertilizers. Some studies have found that organically grown fruits and vegetables have somewhat higher levels of certain antioxidants, although the difference is small, and washing produce and eating a variety matter more.

In today’s busy world, it can be hard to eat as well as we should, and we cannot eat fresh fruits and vegetables all the time. If you cannot get organic produce, the best plan is still to eat whatever fruits and vegetables you can get. Frozen vegetables keep their nutrients well and cost less, so they are a good choice.

What about supplements?

Supplement makers say that their phytonutrient products are concentrated extracts that give you the antioxidants without the calories and sugar. But the research does not back this up. Large studies of antioxidant supplements have not shown that they prevent disease, and some high-dose supplements have been linked to harm: beta-carotene supplements, for example, raised the risk of lung cancer in smokers. Whole foods also contain fiber and many other compounds that work together.

Do not get me wrong: fruits and vegetables are certainly good for you. They are rich in antioxidants, although commercially produced ones may carry chemical residues. Canned fruits packed in syrup have a lot of sugar and calories, so choose fruit canned in juice or water. Supplements have no sugar or calories, but they also lack fiber, and there is no proof that they do the same job as the food.

Bee pollen

Bee pollen is a mixture of flower pollen, nectar and bee secretions that is sold as a supplement. Claims about energy, immunity and weight loss are not supported by good evidence, and bee pollen can cause serious allergic reactions, especially in people who are allergic to pollen or bee stings. It is also not suitable for vegans. If you want to try it, talk to your doctor first.

No matter how you look at it, healthy eating starts and ends with foods that contain antioxidants. Fruits and vegetables contain the most, and nuts, seeds, beans, whole grains and tea are good sources as well. If you cannot get enough of these foods, a multivitamin in moderation can fill small gaps, but ask your doctor before relying on nutritional supplements.

The 12-step sun salutation

The sun salutation, called Surya Namaskar in Sanskrit, is one of the most useful yoga sequences. It links a series of poses with your breath and moves the spine, hips, shoulders and legs through a wide range of motion in just a few minutes. This 12-step version is a good all-around warm-up, and you can repeat the series as many times as feels right.

Before you begin

Use a non-slip mat and wear comfortable clothes. Practice on an empty stomach, a couple of hours after a meal. Move slowly and never force a stretch: go only as far as is comfortable. If you have back, neck, wrist, shoulder or knee problems, high blood pressure, or are pregnant, ask your doctor or a qualified yoga teacher before you try it.

The 12 steps

Step 1. Stand tall with your feet slightly apart and your palms together in front of your chest, thumbs resting against your breastbone. Breathe normally.

Step 2. Breathe in slowly as you raise your arms over your head and arch back as far as is comfortable, tightening your buttocks. Hold for three seconds.

Step 3. Breathe out slowly and bend forward from the hips, keeping your knees straight, until your fingers touch the floor beside your feet. If you cannot reach the floor, go as far as you can. Bring your head in toward your knees.

Step 4. Breathe in, bend your knees, and place your fingertips on the floor beside your feet if they are not already there. Slide your right leg back as far as you can, keeping the right knee about an inch off the floor, in a lunge. Look up as high as is comfortable, arching your back.

Step 5. Before you breathe out, slide your left leg back next to the right one. Support yourself on your palms and toes, with both legs straight so that your body forms one flat line. Keep your stomach pulled in.

Step 6. Breathe out slowly and lower both knees to the floor, then your chest and your forehead, with your hips still in the air.

Step 7. Breathe in slowly and look up, bending your head back, then lift your head, upper chest and lower chest in that order. Everything below your navel stays on the floor, and your elbows stay slightly bent. Hold for three to five seconds.

Step 8. Breathe out slowly and lift your hips until your feet and palms are flat on the floor and your arms and legs are straight, so that your body makes an upside-down V.

Step 9. Breathe in and bring your right foot forward, as in step 4, so that it lands flat on the floor between your hands. Your left leg stays almost straight behind you, with the knee slightly off the floor. Raise your head, look up and arch your back.

Step 10. Breathe out and bring your left foot forward next to your right one. Straighten your legs and stand up, trying to keep your fingertips on the floor, and bring your head toward your knees as in step 3.

Step 11. Breathe in slowly, raise your arms over your head and arch back as in step 2. Remember to tighten your buttocks, and hold for three seconds.

Step 12. Breathe out slowly and lower your arms to your sides. Relax, then repeat the series.

How often should you practice it?

Beginners can start with one or two rounds in the morning to loosen up stiff muscles and wake up the body. Slow, repeated rounds in the evening may help you unwind. Some people who find it hard to fall asleep say that several calm rounds before bed help, but there is no number of rounds that works for everyone, and ongoing sleep trouble is worth discussing with your doctor. Build up gradually, and stop if you feel pain, dizziness or strain.

If you want to know more about the benefits, the best time of day and ways to make the poses easier, see our questions and answers about the sun salutation. For other poses, take a look at our guide to basic yoga postures and their variations, and for the bigger picture see our post on what yoga is.

The hardest part of cutting carbohydrates is rarely the meat or the eggs. It is giving up bread, pasta, rice and potatoes, the foods that sit at the center of so many meals. A swap can make the change feel smaller, and some of them work well. Here is what to try, with the carbohydrate numbers checked against USDA data, and a caution about the sweeteners that often come along with low-carb baking.

Which vegetables can replace pasta?

Zucchini and spaghetti squash are the favorites. According to USDA FoodData Central, 100 grams of raw zucchini has about 3 grams of carbohydrate and cooked spaghetti squash about 6.5 grams, compared with about 31 grams in 100 grams of cooked enriched pasta. Cut zucchini into ribbons or thin strips with a peeler or spiralizer and cook them briefly, because they release water. Roast spaghetti squash and pull the strands out with a fork. The sauce is usually what people like most about pasta, so a meat sauce, pesto or a cheese and vegetable topping goes over either one.

What can stand in for rice and potatoes?

Cauliflower is the classic. A raw 100-gram portion has about 5 grams of carbohydrate, against about 28 grams in cooked white rice and 21 grams in a baked potato. To make “rice,” chop florets in a food processor until they are the size of rice grains and microwave them without water for a few minutes. For a “mash,” steam the florets and puree them until smooth with a little butter or cream cheese. Mashed home-prepared potato has about 17 grams per 100 grams, and the cauliflower version is lower, though the toppings and butter add to the total. The result tastes different from potato, and that is fine.

What about bread and pizza?

Bread is the swap people miss most. White bread has about 55 grams of carbohydrate per 100 grams once toasted, so even a thin slice adds up quickly. Low-carb breads are on the market and some cooks bake with almond flour or other non-wheat flours, but labels vary, so check the carbohydrate and fiber counts per serving. For pizza, large portobello mushroom caps, low-carb tortillas or a crustless “pizza casserole” with the same toppings are simple ways to keep the flavor.

Are sugar substitutes a good idea?

Be cautious. Many low-carb recipes rely on artificial sweeteners, and some dieters report that sweet tastes make them want even more sweet food. The World Health Organization advises against using non-sugar sweeteners to control body weight. Its review found that their use does not give a long-term benefit in reducing body fat in adults or children, and that long-term use may be linked with a higher risk of type 2 diabetes, cardiovascular disease and death in adults. The advice from WHO is to look for other ways to reduce free sugars, such as eating fruit or unsweetened foods and drinks. WHO calls this a conditional recommendation, because the link between sweeteners and disease may be confounded by the characteristics of the people studied, but it is a good reason not to build your diet around sweeteners. See our post on carbohydrate cravings and the Atkins diet and Atkins and sugar cravings.

Is it a good idea to go low-carb?

A low-carb plan is not right for everyone. If you have diabetes, kidney disease or are pregnant, or if you take medicine for blood sugar or blood pressure, speak to your doctor before cutting carbohydrates sharply. For an overview of how the plan works, read Atkins diet basics. For meal ideas, see planning for Atkins. You can read more about the evidence on non-sugar sweeteners in the WHO news release.

Exercise helps lower cholesterol, but what you eat before and after your workout can either support that effort or undo it. A big plate of fried food or a sugary snack after the gym does nothing for your heart. This post shows how to refuel with foods that are friendly to your cholesterol, with ideas for breakfast, snacks and dinner.

Why does eating matter for a workout?

When you exercise, your body burns calories and uses up stored energy. Afterward it needs a mix of carbohydrates to refuel, protein to repair muscle, and a little fat. You do not need a special product for this. Ordinary food does the job, and choosing the right kind helps you get the benefit of exercise: the National Heart, Lung, and Blood Institute notes that physical activity can lower LDL cholesterol and triglycerides and raise HDL. See the NHLBI page on treating high cholesterol.

What should you eat around your workout?

Bread and sandwiches: If your usual pre-workout snack is a white-bread sandwich with processed meat, try whole-wheat bread with a spread of natural peanut or almond butter and a sliced banana. Nuts and nut butters give you protein and unsaturated fat. Choose versions without added sugar, and keep portions modest, since they are high in calories.

Fruit: Eat whole fruit rather than juice. An apple, pear or orange, washed and eaten with the skin where that is suitable, keeps the natural fiber, which helps lower cholesterol. MedlinePlus lists apples, bananas, oranges, pears and prunes among the fruit rich in soluble fiber.

Bag snacks: If you go to the gym straight from work, pack something so that you do not end up in the vending machine. Carrot sticks, cherry tomatoes, a small tub of low-fat yogurt or a handful of unsalted nuts all travel well in a plastic container.

What makes a good dinner after exercise?

By the time you get home you are hungry, which is when fast food tempts most. Having a plan helps. A piece of fish or skinless chicken, baked or steamed, with a big portion of vegetables is quick to prepare and low in saturated fat. Beans, lentils, tofu and whole grains such as brown rice make a satisfying meatless dinner, and they give you soluble fiber, which helps keep the body from absorbing cholesterol. MedlinePlus explains soluble fiber and lists good sources.

Frying in a lot of oil adds fat and calories, so bake, steam, grill or sauté in a small amount of olive oil. Garlic and onions are tasty, low-fat flavorings that make vegetables more interesting. The National Center for Complementary and Integrative Health says that garlic supplements may lower total and LDL cholesterol to a small extent in people with high cholesterol, so enjoy garlic in your cooking for the flavor and do not count on it as a treatment. A bowl of low-fat yogurt with fruit makes a light dessert that will not leave you stuffed.

How long until it shows?

Cholesterol does not fall overnight. If you combine regular exercise with a heart-healthy diet, losing extra weight and having your cholesterol checked now and then will show you the results over months. High cholesterol raises the risk of high blood pressure, stroke and heart attack, so the effort is worthwhile. For more ideas, see our posts on exercise and cholesterol, what to eat to lower your cholesterol and moderate exercise for fitness.

The old version of this post said that vitamin E opens up arteries and prevents heart attacks, that vitamins C and E together protect the heart, and that people should take 400 international units of vitamin E and 500 mg of vitamin C twice a day. Those claims reflect a theory that was popular decades ago. Large trials later tested it, and the results were disappointing. Here is what the research found.

Why did people think vitamin E would protect the heart?

The idea was reasonable. Oxidized cholesterol sticks to the walls of arteries, and antioxidants such as vitamins E and C can limit damage from free radicals. The old post described this process correctly. According to the NIH Office of Dietary Supplements (ODS), researchers have examined whether vitamin C might help prevent or delay diseases in which oxidative stress plays a role, including cardiovascular disease. Theory is not the same as proof, though, and heart disease is one of the areas where it was tested thoroughly.

What did the large trials find?

For vitamin E, the answer is clear. ODS reports that the HOPE study followed almost 10,000 patients at high risk of heart attack or stroke for 4.5 years, and found that those taking 400 IU of natural vitamin E a day had no fewer cardiovascular events than those taking a placebo. In the follow-up study HOPE-TOO, almost 4,000 of the participants took it for 2.5 more years. After seven years, vitamin E provided no significant protection against heart attacks, strokes or deaths, and the people taking it were 13 percent more likely to have heart failure and 21 percent more likely to be hospitalized for it, an unexpected finding. ODS concludes that moderately high doses of vitamin E do not reduce the risk of serious cardiovascular events in people over 50 with established heart disease or diabetes. That is the opposite of what the old post said about people who have had a heart attack.

And vitamin C?

ODS says that most clinical trials have not found conclusive evidence that vitamin C supplements can protect against cardiovascular disease. It adds that high intakes of fruit and vegetables are associated with a reduced risk of heart disease, which may be partly due to their antioxidant content, but that does not show that pills do the same. The old post suggested 500 mg twice a day. The tolerable upper intake level for adults is 2,000 mg a day, and ODS says that vitamin C has low toxicity, but more than you need will not protect your heart. Our post on vitamin C: why you need it and where to find it explains what it is for.

What do the experts recommend?

The U.S. Preventive Services Task Force (USPSTF) issued a 2022 recommendation on this question. It recommends against using beta-carotene or vitamin E supplements to prevent cardiovascular disease or cancer in community-dwelling adults who are not pregnant. For multivitamins and for other single or paired supplements, it concludes that the evidence is insufficient to recommend for or against. In plain terms, no vitamin pill has been proven to protect the heart, and two common ones are advised against. You can read the statement here: USPSTF recommendation on vitamin supplements.

So what does help your heart?

Food and habits do. The old post was right that nuts contain vitamin E and are good for you. ODS notes that foods rich in vitamin E include nuts and seeds, and a diet with plenty of fruit, vegetables, whole grains and fish supports heart health in ways a single vitamin cannot. The National Heart, Lung, and Blood Institute’s heart-healthy living advice covers choosing heart-healthy foods, aiming for a healthy weight, getting regular physical activity, managing stress, quitting smoking and getting enough good-quality sleep; see the NHLBI guide to heart-healthy living. Our post on what you can do to lower your cholesterol gives practical steps, and cholesterol, vitamins and drugs explains where statins fit in.

Should you take a supplement anyway?

If your doctor has diagnosed a deficiency, follow the advice. If you have heart disease and take medicine, check with your doctor before adding any supplement, because some can interact with heart medicines. Do not rely on vitamins instead of prescribed treatment. See vitamins and your health for how to choose and use supplements wisely.