Why you should eat 30 plants a week

Variety beats quantity when it comes to nurturing a healthy, happy gut.

Today's Ingredients How many different types of plants do you eat every week? I'll start. Last week, I ate: potato, red pepper, green pepper, garlic, celery, onion, broccoli, avocado, walnuts, rice, red grapefruit, white grapefruit, a squeeze of lemon, tomato, a little cucumber, frozen cherries, blackcurrants, mango, pineapple, a couple of pine needles (to find out what they taste like — they're OK), cumin, chili powder, oregano, pomegranate, and lime. Does chocolate count too? I think so. That's 26, and it's not quite enough, because we should all be eating 30 different plants every week. Find out why below. Also in today's Nutrition Edition:   • Grow your own hydroponic herbs   • Get your hyaluronic acid from your food   • Is it normal to fart this much? Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith June 27, 2023 • 5 min read Main Course Do you eat 30 plants each week? Back in 2018, the American Gut Project collected microbial data from over 15,000 samples from more than 11,000 individuals across 45 countries. They crunched the numbers and found a clear signal: A diverse diet means a diverse gut microbiome. 🌽🥕🥦 Consuming more than 30 types of plants per week resulted in people having a more diverse gut microbiome than those who ate 10 or fewer types. This is important because a diverse microbiome is thought to be healthier. 💊 Antibiotic Resistance: The plant-lovers had fewer antibiotic resistance genes in their gut microbiomes. The authors speculated that eating more plants may lead to eating fewer animal products, which are often treated with antibiotics. 🧠 Mental Health Connection: There's a noticeable difference in the gut microbiomes of individuals with mental health conditions. For instance, specific bacteria types might be more common in people with depression. We've got a great podcast on that. 🚦Helpful note: Even varieties of similar plants — red, green, and yellow bell peppers, for example — count as different types, as they have different nutritional profiles. If you really want to get into the guts of this study, here's the full write-up. Tell us: Do you regularly eat 30 different types of plant each week? How do you do it? Share it all with us at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using You could get 40% of the way to eating your 30 plants a week by planting a different herb in each of the iDOO's 12 pods. It's like growing the traditional way, but without the mess. Automatic watering and LED lighting should give you 20% faster growth, all year round. If you've ever wanted to experiment with hydroponics in your own kitchen, this is an easy way in. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   iDOO 12 Pods Indoor Herb Garden Kit 4.5  |  6,547 ratings Details: built-in fan, adjustable height up to 11.3'' Shop now Nutrition Spotlight We focus on a different nutrient each week — some well known, others more unusual. This week's nutrient is…. Hyaluronic acid Eva Longoria is often on TV telling me how hyaluronic acid will "plump and smooth" my wrinkles, so I wanted to look into this and find out why an acid, of all things, might be good for the skin. Hyaluronic acid does play a crucial role in eye, joint, and skin health (almost half of your body's supply is found in your skin). Among the many benefits, it has been shown to improve skin hydration (it can hold 1,000 times its weight in water), reduce the appearance of wrinkles, and support wound healing. Our bodies naturally produce hyaluronic acid, but levels decline with age. So people turn to skin care products containing the acid for an extra boost. It's also available in supplement form and even in injections (often for arthritis). Certain foods can help boost hyaluronic acid production and provide other health benefits:   🦴 Bone broth: rich in hyaluronic acid, collagen, and other health-promoting compounds   🍊 Oranges: contain naringenin, a plant compound that blocks the breakdown of hyaluronic acid   🥢 Tofu: high in phytoestrogens that increase hyaluronic acid production and provide other nutrients   🥬 Kale: packed with fiber, vitamins, and minerals, including magnesium, which is essential for hyaluronic acid production   🥛 Almonds: loaded with magnesium and vitamin E, which support hyaluronic acid production and skin health   🌱 Edamame: contains phytoestrogens and manganese, which activate enzymes involved in collagen metabolism   🍠 Sweet potatoes: high in magnesium and beta carotene, which promote hyaluronic acid synthesis and provide antioxidants By including some of these foods in your diet, you can naturally boost your body's hyaluronic acid production. Whether this will plump and smooth your wrinkles and give you that Eva Longoria look, only time will tell. the takeout What we're digesting 🧠 10 nootropics to boost focus and memory. Nootropics are substances that can enhance cognitive functions. Here are 10 of the most effective. 😇 Scientists find a way to kill bad gut bacteria and spare the good. Researchers have devised a way to eliminate bad gut bacteria in people with Crohn's disease and colitis. 😬 9 side effects of too much caffeine. High levels of caffeine consumption can cause unpleasant and even dangerous side effects. Look out for these signs. 💨 Why do I keep farting? While farting 10–20 times per day is normal, farting all the time may be a symptom of an underlying health condition. Thanks for reading! I'm going to try to eat 50 different plants this week. What's your goal? Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by a desktop fan.

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