Breaking Myths: GMO Foods - Dangerous or Useful?

GMO is an abbreviation for Genetically Modified Organisms. These are organisms whose DNA has been altered using genetic engineering. I will now explain to the layman what it means when we talk about GMO foods.

People always made the selection, it just wasn't targeted. In ancient times, the seeds of those plants that had the desired characteristics, such as more fruits and better resistance, were kept. Or crossing plants to get new plants. No plant we eat today has existed in this form in the ancient past.

The disadvantage of these primitive methods is that they rely heavily on chance - one cannot choose which characteristics to inherit. The advantage of genetic engineering is that we can choose exactly which traits the plant wants to have, such as resistance to parasites or increased nature.

And that's really it, GMO foods are nothing special. People have always modified the food they eat, now we just have better and more accurate tools for it.

Is GMO Safe for Health?

The science is pretty clear and unanimous - GMO foods are safe for health and no different than other foods. It can often be heard that GMO foods have not been sufficiently tested, and this cannot be further from the truth. Contrary to popular opinion, GMO food is by far the most tested food in human history!

We're not talking about dozens or hundreds of studies here, but at least 2000 scientific studies on GMO safety. This includes scientific work on a sample of 100 billion animals, 13 times the total human population across the planet.

An extremely small percentage of these studies show any problems, and this is precisely what is being emphasized in the media - pure sensationalism. And, of course, these are the few studies that conspiracy theorists exclusively cite, ignoring the other 2000 studies.

Worst of all, these studies are full of methodological flaws that invalidate conclusions and have been published in poorer scientific journals. In the last few decades since the start of GMO food research, there is still a fair amount of research waiting to show that GMO foods are bad for health.


If someone says that GMOs have not been tested or that science is divided on this topic, they simply do not know what they are talking about.

"Who finances these studies?!?"

I know that part of the reader is already ready to comment that these are certainly all commissioned studies conducted by scientists who have subscribed to large corporations. They are clearly unaware that it is impracticable to bribe the entire scientific community, especially when it comes to this much researched topic.

Fortunately, we don't even have to mess with conspiracy theorists, because we also have studies on who funds GMO research. Most of the research (58.3%) is independently funded and conducted by researchers who have no affiliation with GMO development companies.

For example, even the European Union itself has invested over € 300 million in GMO safety research. From hundreds of scientific studies over 25 years, the European Commission has concluded that GMO foods are safe. All regulatory bodies around the world have come to the same conclusion, reviewing the available evidence.

The benefits of GMO foods

GMOs are significantly better for the environment than conventional farming.

• It requires less soil, thus preserving forests and other green spaces.
• Reduces pesticide and herbicide use.
• It needs less water.
• It gives higher yields.
• It is more cost-effective for farmers.
• It results in the reduction of greenhouse gas emissions.

These are all very important items as the world population continues to grow. We need ways to feed the growing population with as little environmental impact as possible, and GMOs do just that. If you are committed to protecting the environment and opposed to GMO foods, you should reconsider your position ...


The benefits of GMO foods go back to increasing the nutritional value of foods. Perhaps the most famous example is the so-called. "Golden rice" containing beta-carotene, which is converted into vitamin A in the body. This is especially important in less developed parts of the world where vitamin A deficiency results in permanent blindness or even death of several million children a year.

Where did such resistance to GMO foods come from?

First and foremost, the main reason for resistance to GMO foods is lack of knowledge. This is not only my conclusion, it has been demonstrated in more research on representative samples from several countries in North America and Europe.

The people who are most opposed to GMO foods have objectively the least knowledge of genetics and science in general, and they think they know the most. To reiterate, extreme opponents of GMOs know the least, and think they know the most. This is something called psychology called the Dunning-Kruger effect in psychology, and here is a school-based demonstration of the actual pattern.

If the information I am trying to convey to you in this article is different from what you think you know, I know you are feeling cognitive dissonance. Instead of being angry (at me) and dismissing what you read, try gradually absorbing the incredible amount of evidence that supports GMO foods.

Conclusion

GMO food is one of the most researched areas in science and by far the most researched food in human history. It is safe for health and no different from other foods. GMO foods are better for the environment because they require less resources and pesticides and give better nature.

Fear and resistance to GMO foods are the result of a lack of knowledge on the subject. The solution to this is to have an open mind and educate yourself from quality scientific sources, and the sources I cite at the end of the article can serve as a springboard.


And to put an end to the potential accusations that are often seen on articles like this: No, no one has bribed me to write this article.

Can Coffee Be the Key to Weight Loss?

Scientists at the University of Nottingham have come to a remarkable discovery: eating one cup of coffee a day can stimulate the body's defense mechanism against adipose tissue, resulting in obesity and diabetes!

A study published in Scientific Reports looked at nutrients that affect brown fats and their function, an important part of the human body that plays an important role in how we consume calories for energy.

Brown and white adipose tissue

Brown adipose tissue, also known as brown fat, is one of two types of adipose tissue found in man. The primary function of brown adipose tissue is to create body temperature from the consumption of calories, as opposed to the white fats that result from stored excess calories. Therefore, individuals with lower BMI have a higher proportion of brown fat cells.

“Brown fats function differently from other fats in the body and produce heat by melting sugar and fat, most often as a reaction to the cold. Increasing their activity improves blood glucose control, as well as blood lipid levels, while the extra calories consumed contribute to weight loss. But so far no one has found a way to stimulate their activity in humans, ”points out Dr. Michael Symonds, one of the study's authors.

This is the first study done on humans that has shown that something like a regular cup of black coffee can affect the functions of brown adipose tissue. The potential implications of this finding are enormous, since obesity is a huge health problem, and brown fats can be a part of the puzzle of solving this problem.

Coffee as a cure for obesity?

The study team first did a study on the effects of caffeine on brown fat in stem cells. When the right dose was detected, the study was extended to humans. Increased tissue temperature has been reported in the neck area, which contains the highest amounts of brown adipose tissue in humans, in individuals who have previously consumed the prescribed dose of coffee.


The results of the study on humans showed the same results: coffee caused the activation of brown fat cells. It is not known at present whether caffeine or another coffee ingredient is responsible for this effect, and once determined, it is likely that the diet supplement industry will be built on this ingredient for slimming or regulating glucose levels in patients with diabetes.

How many calories does swimming burn?

How often has this been an excuse for me to say "I will not exercise in the summer because I will swim a lot" and then that swim is reduced to shallow water? But if you really kept your word and used every day of your vacation to swim more seriously, you would actually burn a lot of calories.

How many calories does swimming burn?

Swimming is undoubtedly a great way to burn a lot of calories. It is also an activity that has a very small impact on the joints and is also advised as rehabilitation.

Of course, the calorie consumption in each activity depends on a number of factors, the overweight people consume more calories. Also, energy consumption depends on a person's metabolism.

Below, we bring average energy consumption per 60 minutes of swimming that you can take as an estimate, not as an exact calculation:

• A 60-pound freestyle 60 minutes consumes 590 calories when swimming at high intensity and 413 calories at moderate intensity
• A 70-pound freestyle 60 minutes consumes 704 calories when swimming at high intensity and 493 calories at moderate intensity
• A person weighing 80 pounds freestyle in 60 minutes consumes 817 calories if he swims at high intensity and 572 calories if he swims at moderate intensity
• A person weighing 90 pounds freestyle in 60 minutes consumes 931 calories if swimming at high intensity and 651 calories if swimming at moderate intensity

According to the American College of Sports Medicine, swimmers will consume the same amount of calories by swimming in a dorsal fashion as when swimming in moderate intensity freestyle.

Chest swimming consumes approximately the same calories as high-intensity freestyle swimming.

Of course, the dolphin's way of swimming consumes the most calories. A person who can swim in that 60 minute swim style will spend in the range of 649 (60 pounds) to 1024 kcal (90 pounds).

So when you know this, even if you are done with this year's seas, consider going to the pool and this effective, and for the joints, safest way to consume calories.

Top 10 Potassium Sources (More Than a Banana)

When someone mentions potassium, we almost all immediately think of banana as the source of this important mineral. Also, we all know that potassium is extremely important for the proper functioning of the human body, but few know what exactly it does in our body and why it is important to bring it into the body daily. Potassium has many functions, but its most important are:

• Maintaining normal blood pressure
• Participation in maintaining normal muscle function, i
• Normal functioning of the nervous system.

In addition, potassium, found inside the cell, is involved in the regulation of water balance, acid-base balance, and an important role in the transmission of electrical impulses to the heart.

Potassium deficiency (hypokalemia) is very rare in healthy people, but the causes that can lead to this condition are long-term vomiting, diuretics, kidney disease, alcoholism, laxatives and magnesium deficiency.

In order to bring in enough potassium daily, be sure to include foods rich in this mineral in the menu. In addition to the aforementioned banana, which is certainly the most famous source of potassium with 358 mg per 100 grams of this fruit, we bring 10 foods that have more potassium than bananas, per 100 grams:

1. Dried tomatoes - 1565 mg

You can buy dried tomatoes alone or in some oil. They are a great addition to dishes, from salads to various home-made pastries and similar foods that will give them freshness but also nutritional richness.

100 grams of dried tomatoes contain 1565 mg of potassium, which puts this food at the top of the best sources of potassium.

In addition to potassium, dried tomatoes are a great source of vitamins C and A and a good source of magnesium.

2. Dried apricots - 1162 mg

Dried apricots are obtained by the dehydration of fresh fruits and many are a very expensive snack or snack. 100 grams of dried apricots contain a whopping 1162 mg of potassium.

In addition, dried apricots are a great source of fiber and vitamins A and E.

3. Tomato concentrate - 972 mg

The tomato concentrate, or tomato paste, is obtained by cooking peeled tomatoes. It is used as a complement to dishes, from stews to various sauces.

Tomato concentrate is one of the best sources of potassium in our market. 100 grams of this product contains 972 mg of potassium, and it contains vitamin C and lycopene.


When buying this product, keep an eye on the sugar and additives and buy the purest version.

4. Leaf beetroot - 909 mg

When buying a fresh beetroot, don't make the mistake you see so often and throw in a beetroot. It is one of the best sources of potassium among foods. There are 909 mg of potassium in 100 grams of boiled beetroot.

In addition to potassium, beetroot leaves are rich in vitamins K, A, C and B2 and minerals with copper, manganese and magnesium.

5. Dried raisins - 825 mg

Dried raisins are disliked by many and adored by others. If you are not very hated, be sure to include them in your diet, as 100 grams of these dried berries contain as much as 825 mg of potassium.

In addition, raisins are a great source of dietary fiber, so many opt for digestive problems and disorders.

6. White beans - 561 mg

White beans are an excellent source of potassium, with 100 grams of this food being 561 mg high in potassium, a significantly higher proportion than bananas. In addition, this type of beans is rich in B-group vitamins and an excellent source of iron and vegetable proteins.

In addition, white beans are an excellent source of fiber that contributes to the feeling of satiety and provides a healthy digestive system.

7. Chard - 539 mg

Chard is a green leafy vegetable that, like spinach, has an extremely high nutritional value. 100 grams of boiled chard contains a high of 539 mg of potassium, which also significantly exceeds the amount found in bananas.

Also, in 100 grams of potassium, it contains over 400% of the recommended daily amount of Vitamin K and 120% of the recommended daily amount of Vitamin A. Chard has very few calories and is a good source of fiber.


Because of all of the above, chard is a must-have on the menu as often as possible.

8. Avocado - 485 mg

Avocados can certainly be said to be IN. But as you become aware of its nutritional value, it will be clear that avocados deserve to be on everyone's menu.

Avocados contain good fats and are an excellent source of vitamin K and folate. There are 485 mg of potassium in 100 grams of avocados, which is about 10% of the required daily value.

9. Potatoes - 378 mg

Potatoes are starchy vegetables that are the basis of the diet of many world cultures. There are 378 mg of potassium in 100 grams of potatoes, so with one smaller potato it is possible to bring in a high amount of this mineral.

Due to the different varieties of potatoes, and the different country in which the potatoes are grown, some variations between the varieties are possible.

10. Salmon - 363 mg

Salmon, in addition to being a great source of protein and healthy fats, is also one of the foods that abounds in potassium. There are 363 mg of potassium in 100 grams of fresh salmon, which also exceeds that found in bananas.

In addition, salmon is also rich in vitamins B6 and B12.


Although banana is extremely convenient to eat and is a good source of potassium, these 10 foods should definitely have a place on your menu as they exceed the potassium content of bananas, in some cases even 4 times.

A slightly different polenta for dinner

Polenta is synonymous with everyone's return to childhood. So is it with me. Sometimes I eat it that classic, and sometimes it takes time, space and the will to build it all up a little.

This is one of those crazy versions, and that little twist takes really little, both with the ingredients and the preparation.

Ingredients

• 60 g polenta
• 50 g mozzarella
• 2 teaspoons sesame
• a little marjoram
• Himalayan salt
• 1 tablespoon of sesame oil

Preparation

Put water (about 2 dl) in the pan, season with salt, marjoram and sesame oil. When the water boils over the polenta, add a little while stirring.

When cooked, transfer to a bowl, sprinkle with mozzarella, and then sesame seeds. Serve it cooked, sprinkle with mozzarella pieces that will dissolve with sesame.

How to get rid of a headache?

Headaches are a very common condition that many people encounter. Ranging from mild to completely unbearable, headaches can have different causes.

There are a number of types of headaches (over 300), and the cause is very often unknown. We call these unknown causes primary headaches, and we divide them into tension headaches, migraines and cluster headaches. Headaches are treated with a variety of pharmaceuticals and painkillers, but there are also a number of natural treatments and procedures that can help you reduce your headache.

Here are 15 tips to help prevent or reduce your headache:

1. Drink more water

Inadequate hydration can cause headaches. More specifically, chronic dehydration is one of the most common causes of tension headaches and migraines. Fortunately, water intake reduces headache and migraines after only 30 minutes if dehydration is the cause.

In addition to the headache, dehydration also causes attention deficit and irritation, so the symptoms seem even more intense.

To avoid the headache caused by dehydration, drink regularly throughout the day and make sure you bring in plenty of water daily, especially on warmer days.

2. Get magnesium

Magnesium is a mineral essential for a variety of bodily functions, including the control of blood sugar and the transmission of nerve impulses. In addition, magnesium has also proven to be a safe treatment for headache.

Studies have shown that people who experience frequent migraines very often have magnesium deficiency in their body. With a daily dose of 600 mg of magnesium citrate, a decrease in both the frequency and intensity of migraines is noted. However, when taking magnesium, the risk of indigestion at high doses should be kept in mind, so it is advisable to start with smaller doses at first and then increase gradually.

3. Reduce alcohol

Although a single alcoholic beverage will not cause a headache in most people, studies show that alcohol triggers migraines in one third of people who report frequent headaches. Alcohol has proven to be a common cause of tension and cluster headaches.


Alcohol is a vasodilator which means it dilates blood vessels and speeds up circulation which is a common cause of headache. Additionally, alcohol also acts as a diuretic that causes the expulsion of body fluids and electrolytes with frequent urination, which can lead to dehydration, which can cause or worsen a pre-existing headache.

4. Sleep enough

Inadequate sleep can be dangerous to health in many ways and in some cases can be a headache. Headaches are much more common in people who sleep 6 hours or less than those who sleep longer than 6 hours.

However, studies show that too much sleep can cause headaches, so it's important to keep your sleep regular and in the range of 7-9 hours.

5. Avoid foods rich in histamine

Histamine is a compound found in the human body that plays a role in the immune system and the digestive and nervous tracts. We find it in foods like some cheeses, fermented foods, wine, smoked fish and salted meats.

Intake of histamine-containing foods can cause headaches in people who are sensitive to this compound, so people with frequent headaches are advised to avoid these foods.

6. Use essential oils

Essential oils are highly concentrated liquids that contain aromatic ingredients of different plants. They have many therapeutic effects and are most commonly used topically. Lavender and mint essential oils are most commonly used in the treatment of headache.


Apply some mint essential oil to your temples to reduce the symptoms of tension headache. Lavender essential oil is effective in reducing migraine pain and is applied to the upper lip and inhaled lightly.

7. Take the B-complex vitamins

B-complex vitamins are water soluble and have a number of important functions in the human body: they contribute to the synthesis of neurotransmitters and help convert food into energy. Also, some B-group vitamins help fight headaches.

Studies have attributed this activity to vitamins B2, B6 and B12, so it is advised to regularly take the b-complex containing these B vitamins in sufficient quantities.

8. Use cold liners

Cold compresses and compresses can reduce headache. Put a cold or frozen compress or compress on your neck or head to reduce inflammatory processes, slow nerve impulses, and constrict blood vessels, all of which can help reduce headaches.

Do not apply compresses or ice directly to the skin to avoid frostbite, but wrap them in a cotton cloth and place them in a painful place.

9. Take Coenzyme Q10

Coenzyme Q10 is a compound that is produced in the body that helps convert food into energy and acts as a powerful antioxidant.


Studies have shown that taking coenzyme Q10 can have a positive effect on reducing headache. Already a dose of 100 mg per day has positive effects on reducing the incidence, intensity and duration of headaches.

10. Try an elimination diet

Studies show that intolerance to a particular foodstuff can also cause headaches. To find out which foods are causing the headache, it is advised to carry out an elimination diet: to shed one at a time the foods that could cause the headache until it is discovered which ones do so.

Some cheeses, alcohol, chocolate, citrus and coffee are among the most common headache triggers.

11. Have coffee or tea

While for some coffees it causes a headache, in others it is just the agent that helps to reduce the headache, that is, the credit is attributed to caffeine and so do the teas with its high proportion.

Caffeine improves mood, increases alertness and constricts blood vessels, all of which can help reduce headaches. In addition, caffeine enhances the effects of common headache medications such as ibuprofen.

Also, caffeine deficiency can be a cause of headache. This kind of headache often happens to people who drink a lot of coffee and then stop abruptly.

12. Try acupuncture

Acupuncture is a traditional Chinese technique that involves inserting thin needles into the skin that stimulate certain points on the body. There are a number of studies that have confirmed the effectiveness of acupuncture in the treatment of headaches.

13. Relax by practicing yoga

Yoga is a great way to relieve stress, improve flexibility, reduce pain, and improve your overall quality of life. Practicing yoga can reduce both the intensity and frequency and duration of headaches.

14. Avoid intense odors

Strong scents such as intense perfumes or cleansing products can cause headaches in individuals, this odor hypersensitivity is called osmophobia and is common in people with chronic migraines.

To avoid headache, avoid strong perfumes, cigarette smoke and heavily spicy foods.

15. Exercise regularly

One of the easiest ways to prevent headaches is to exercise regularly. Already with a 40 minute ride on a room bike three times a week you will do a lot to prevent headache.

Studies show that low levels of physical fitness have a direct impact on the high risk of frequent, severe and prolonged headaches. Walking alone will improve your fitness and reduce your risk of headaches.

Conclusion

Many often experience headaches. In addition to painkillers, there are a number of natural remedies and procedures that can be used to prevent or reduce headaches.

Try to exercise them to prevent a headache or put it off when it is already occurring.

Crispy choco delicacy

Simple, fast, healthier and delicious - already traditional epithets for dishes from our kitchen. :) This dessert will delight fans of real, dark chocolate, crunchy components in desserts, and the fact that it takes only 10 minutes + about 30 minutes to cool.

The great thing is that you can combine any kind of nuts and / or seeds on the chocolate base of this dessert, and for the final touch, be sure to add some Himalayan salt, which will accentuate the taste of dark chocolate.

Ingredients (for 5-6 pieces):

• 100 g of dark chocolate without sugar
• 10 hazelnuts, almonds or walnuts (which you prefer)
• About 2 tablespoons of coconut chips
• 1 tablespoon pumpkin or sunflower seeds
• A little Himalayan salt, bigger

Preparation:

• Chop the chocolate and melt it, stirring often over medium heat. Remove from the steam and cool briefly by stirring.
• Prepare silicone or paper muffin baskets, arrange them on a tray or board, and pour some chocolate into each one - so that the chocolate layer is maximum 2 cm thick.
• Then melt hazelnuts, coconut chips and seeds, if desired, on melted chocolate. Sprinkle with a few grains of larger Himalayan salt.
• First let it cool for half an hour at room temperature, then cool and store it in the refrigerator (or outside if it is not too hot as otherwise the chocolate may start to melt).

Keep your health healthy by swimming and get a good line

Swimming is one of the basic sports because other sports such as water polo, modern pentathlon, triathlon, synchronized swimming develop from it.

The positive impact of swimming on health

Since it involves most muscle groups and provides good aerobic performance, while also benefiting from water resistance, swimming is considered one of the most thorough forms of exercise: it strengthens the muscles of the whole body, raises vitality and strengthens the cardiovascular system.

Swimming increases and strengthens the heart muscles, stabilizes blood pressure, improves oxygen and heart supply, deepens breathing and increases lung capacity. In addition, it has a relaxing effect on the nervous system, improves joint mobility and coordination of arm and leg work, and has a positive effect on connective tissue.

Swimming trains the entire musculature of the body, arms, shoulders, back, chest, buttocks and legs, gaining enviable fitness and endurance and slowing the aging process. In addition to prolonging youth, swimming also benefits the beauty of the body. In addition, swimming consumes calories and promotes weight loss (freestyle - burns approximately 350 calories in thirty minutes!). Simply put, swimming strengthens health.

But not only that ... At the American Institute in Seattle, it's been discovered that women who swim five times a week can reduce breast cancer risk by 20%!

Swimming styles

There are four basic styles in competitive swimming today:

• Freestyle - Although it is a discipline that basically covers any style, in practice it is usually the stealth. With the cowl, alternate swings are made with the left and right hands, and the swimmer is in a face down position parallel to the water surface. Alternating leg kicks synchronized with arm movements support movement.
• Back style - this style is basically a reverse kraul; the swimmer still uses alternating swings of the left and right arms and legs, but this time he is facing upwards, so in a position as if his back is lying on the water. This is the only style when swimmers start out of the water.
• Chest style - with this style, both arms are moved forward with the restriction that the elbows must be below water. The movements of the legs are synchronized with the movements of the hands, but unlike other styles of the legs they also work together, in a movement reminiscent of frog swimming. This is the oldest and slowest swimming style that requires great leg and shoulder strength.
• Butterfly or dolphin - a very attractive style of swimming where the basic requirement is that the hands work in synchronization, and this time the elbows do not have to be under water during the sun. Generally, this style is considered to be the most technically demanding and difficult to perform and requires, in addition to shoulder strength, great back and leg strength.

How many calories does swimming cost?

During one hour of freestyle swimming, you can burn from 500 to 700 calories.

An hour of chest swimming burns 750 calories and dramatically strengthens the pectoral muscles. The most difficult style is a butterfly or dolphin and it burns 800 calories an hour.

Lying on the water can serve as a break from other styles. The back style burns 500 calories. To get rid of cellulite on your thighs, swim back and kick your legs in a circular motion.

Who is recommended for swimming?

Swimming in the form of recreation is recommended for the elderly and adults, and even people who have certain heart problems (in consultation with a doctor). The heart muscles become more powerful, and because of the strengthening of the muscles of the chest it increases breathing and the body receives more oxygen. While swimming, our entire body is in motion, and there is no need to emphasize what a good effect it is for the arms and legs. Swimming can also have a fully psychological effect on a person's health.


After 30 (or more) minutes spent in the pool, you will feel relaxed, and a full hit would be to go to the sauna for extra relief from worries and problems. If there is no sauna nearby, find somewhere else for yourself and relaxation ... In order for swimming to have any effect, it is recommended to "train" daily for about 30 minutes, or at least three times a week. Choose the swim style that works best for you.

And a few more tips ...

Furthermore, as we lose a lot of heat over the head, which is the only one above the surface of the water, always swim with a silicone cap, which will help your body retain energy and be more durable. Likewise, it is preferable to swim in a warmer than in a cooler pool, as warmer water promotes better blood flow to the muscles and prevents uncomfortable cramps. After swimming the default route, do not immediately exit the water, but slowly swim back to normalize the blood flow.

Also, it is not good to swim hungry or full belly. In the summer, swim as much as possible in the sea, but do not overdo it, in the case of cramps immediately get out of the water and relax.


There are too many reasons to go swimming - treat yourself to a good body for the summer, because you deserve it!

Is Aspartame Safe? What does science say and what are gossip?

Aspartame is an artificial sweetener that is about 200 times sweeter than sugar and, unlike stevia, does not leave that bitter taste in your mouth. Since you need 200 times less aspartame to sweeten a beverage or dessert than you need sugar, aspartame is also considered a calorie-free sweetener.

In addition, aspartame is decided by everyone who is on a diet and wants to limit their caloric intake because it is a sweetener that does not raise their appetite levels, increases neither glucose nor stimulates insulin secretion and contributes to reduced caloric intake.

Aspartame is not heat-stable, so if added to hot drinks or foods before heat treatment, it will lose its sweetness.

Aspartame as an E-ingredient

As mentioned earlier, aspartame is an artificial sweetener, and on declarations we can recognize it as an additive under the E951 label. It is this E-label that underlies all the fears that exist in public about aspartame.

However, if we know that there are over 1500 E-numbers in our diet and that their E-mark is a safe use sign (the European Union declared them safe for consumption and assigned an E-number to them) then we would stop fearing aspartame.

What happens to aspartame in the human body?

The human body effectively and completely hydrolyzes (digestes) aspartame. The substance is briefly found in the human body and does not accumulate (Magnuson et al). Aspartame is broken down into 50% phenylalanine, 40% aspartic acid and 10% methanol. All three of the ingredients that are broken down by aspartame are found in very common foods in the human diet, such as tomatoes, milk, eggs and meat.

The acceptable daily intake of aspartic acid in the diet of most people is 60 times greater than what can be converted from aspartame. For phenylalanine it is 35 times higher. A glass of tomato juice contains 6 times more methanol than the same amount of sweetened soda aspartame.

The studies did not establish toxicity and did not increase the plasma concentrations of methanol, formic acid or phenylalanine after consumption to 50 mg / kg aspartame daily. This is the equivalent of about 17 cans of diet sodas for the average person of 70 kg.

Therefore, aspartame is broken down in the human body into harmless ingredients, which are found in much larger quantities in other commonly used foods.

Is Aspartame Safe?

When it comes to the toxicity of aspartame, the damage it can do to the body in a short time before it is broken down into the above ingredients should be taken into account. Take, for example, a “diet” carbonated beverage containing on average 50-125 mg of aspartame.

The allowable daily intake of aspartame is 40-50 mg / kg body weight according to the guidelines of about 90 health organizations such as: World Health Organization (WHO), European Food Safety Authority (EFSA), US Food and Drug Administration (FDA), etc. .

Take a Diet Coke drink containing 125 mg of aspartame and the lowest daily intake of aspartame 40 mg / kg, a woman weighing 50 pounds can drink 16 cans of Diet Coke drink without the harmful effect of the drink.

If we take the maximum daily intake of aspartame 50 mg / kg and Coke Zero containing 58 mg aspartame per can, a man weighing 80 pounds can drink 68 cans of this drink without the harmful effects of aspartame.

Thus, it is completely impossible to reach daily the amount of aspartame that could be harmful to the body, and aspartame breaks down very quickly and does not precipitate in the body, there is no danger of its accumulation and cumulative damage.

EFSA mandates that information on each component must be re-evaluated annually to take into account the latest scientific findings on each ingredient. Year after year, the conclusion is the same: aspartame is safe for human use, including children and pregnant women, while taken within the allowed daily intake.


Aspartame is one of the most studied food ingredients. The US Food and Drug Administration (FDA), one of the most influential food safety organizations, has declared aspartame "completely safe".

Can it be sensitive to aspartame?

Headache, nausea and weakness are the most common symptoms complained of by those who feel they are sensitive to aspartame. However, a number of studies have addressed the potential sensitivity of aspartame and there is no confirmation that this type of sensitivity exists.

A study conducted by Sathyapalan et al. made a comparative study between a group considered insulin sensitive and a group that did not record this type of sensitivity. The groups were given aspartame and placebo and informed that they had received aspartame both times.

The group considered sensitive responded both times, stating that there were symptoms. At the same time, biochemical analysis of urine and blood showed no deviation in aspartame metabolism between the groups.

As the study concludes, a group that is considered sensitive to aspartame has a psychological reaction to aspartame, even when they just think they are consuming it and are actually consuming a placebo. Probably the credit for this paranoia can be attributed to the aspartame attack that has been in the public eye for a decade.

Conclusion

Aspartame is the most popular artificial sweetener in the world, and intake of a dose that may be harmful is completely impossible for any adult.


Therefore, the next time someone advises you to "avoid harmful aspartame", feel free to tell him or her that you would rather choose Cola Zero than the one loaded with plain sugar that has no doubt about its extreme harmfulness.

10 reasons why you should start hiking

Hiking is a favorite outdoor activity for many. It's a great way to spend time in the fresh air, with loved ones, and physical activity that enhances both mental and physical health.

Here are 10 reasons why you should start hiking:

1. Improves general fitness

Hiking is a great calorie consumer. In just an hour of intense hiking, you can spend up to 500 kcal. If you still carry a heavier backpack, the figure may be even higher.

The surface on hiking trails is always more comfortable and safer for joints than concrete or asphalt, and walking is confirmed to have a better and safer effect on joints than running. Therefore, hiking is an activity that consumes calories and contributes to weight loss, but also preserves your joints.

2. You have control over your activity yourself

If you are hiking alone or with friends, you do not have a strict trainer who will keep pace and determine what time you need to reach your destination. Therefore, hiking is the ideal physical activity where you choose how long you will hike, whether you climb to the top or not, how often you will rest along the way, and finally, how often you will go to the mountains.

3. Tones the whole body

Usually walking contributes to form, but when you add to that the slope you have on the mountain, the use of hiking sticks to lean forward and climbing rocks with the help of rope, this is an activity in which you will activate your whole body.

In more detail, hiking is an activity that will involve the muscles of the quadriceps, the back of the thigh, and the gluteus. If you carry a backpack, you will additionally include your upper body muscles, as well as an active core that stabilizes you on the move, especially on heavier sections.

4. Helps prevent and control diabetes

Hiking regularly helps control, but even prevent, diabetes by lowering blood sugar levels. Mountaineering activates the muscles, and they, in a simplified way, use glucose from the bloodstream for energy, thus lowering its blood levels.

5. It lowers blood pressure and cholesterol

Mountaineering regularly reduces blood pressure and cholesterol, thereby reducing the risk of cardiovascular disease, diabetes and heart attack in the most vulnerable groups. Even getting down from the mountain is doubly effective: lowering blood sugar levels and improving glucose tolerance.

6. Hiking as a cure

Some studies show that the health benefits of mountaineering significantly outweigh cardiovascular health alone, and even go so far as to aid the recovery of cancer patients.

A study published in the International Journal of Sports Medicine found that hiking in the long run can improve the antioxidant capacity that helps fight disease in cancer patients. Another study found that people with breast cancer who hiked regularly had a significantly better recovery rate than those less active.

7. Hiking has a strong social component

Mountaineering almost always involves society, whether it's hiking as a couple or joining a mountaineering society and hiking in organized groups. Having a larger network of hikers is motivating and encouraging, but also increases safety in the event of an accident on the mountain.


Hikers typically develop their hiking lifestyle, from buying equipment, sharing route tips to helping beginners.

8. Increases creativity

Studies have shown that spending time in nature improves concentration and focus and raises the ability to solve problems creatively by as much as 50%. In addition, studies show that spending time in nature, without constant contact with technology, has a significant impact on mood enhancement, confidence and creativity.

9. Increases happiness level and treats depression

Studies show that mountaineering is an excellent complementary therapy to help people with severe depression. Mountaineering is a way of movement that gives people who are prone to depression a signpost on how to lead a more active, happy and contented life.

10. It is closer to nature

Staying in nature, far from the chaos of everyday life, technology and urban environments, enables people to come closer to themselves and to nature, which provides them with a kind of inner peace and satisfaction with themselves.


Therefore, if you haven't been hiking by now, it's high time you started. Incorporate hiking into your lifestyle, and take the time for the woods and the mountains on weekends. Guaranteed, you will come back happy and satisfied. And you'll plan where next.