Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.

“Letting go of alcohol doesn’t just subtract something from your life - it adds so much,” says Melanie Murphy Richter, a registered dietician at L-Nutra. “Your body and mind will thank you in ways that you might not even expect.”

"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.

Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.

Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.

“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.

“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”

Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.

“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.

The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.

“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.

This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”

ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”

How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”

“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.

According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.

If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”

“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.

The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.

“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”

“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”

“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”