1 . That artificial food dyes (染料) are unhealthy is not news. Some are known to cause hyperactivity (多动症) in some children, affecting their ability to learn. But regulatory agencies (监管机构) around the world don’t necessarily agree on which food dyes are a problem, or why. That may soon change. A 2021 peer-reviewed report by California’s Office of Environmental Health Hazard Assessment concluded that artificial food dyes “cause or worsen neurobehavioral (神经行为的) problems in some children” and that the current levels that are regarded safe for consumption by the federal government are too high.

California is now considering requiring warning labels on food products and dietary supplements containing the seven most commonly used artificial dyes. The warning label requirement would put California on par with the European Union, which since 2010 has required food products containing certain artificial food dyes to carry warning labels about their negative effect on activity and attention in children.

Artificial dyes are used in foods for one reason: to make products look prettier. Bright colors make candies appealing, especially to kids. But dyes are also in chocolate cake mixes, salad dressings and other products that don’t seem to cry out for a color boost.

In Europe, it was the 2010 label lawmaking that triggered (引发) companies’ decisions to reformulate. “If you’re a company, you do not want to put a warning label on your product.” says Lefferts, an environmental health consultant. Warning labels are why European Starburst Fruit Chews are now colored with natural products, not the artificial dyes that brighten their North American counterparts (同类商品).

Given that artificial food dyes are used far more than needed, we need to be more cautious. After all, we don’t dye fresh fruits and vegetables, but we do dye candy and sprinkles, points out Joe Schwarcz, a chemistry professor at McGill University in Montreal. “The foods in which you find food dyes are foods that are poor in nutrition,” he says. “If you limit foods that contain food dyes, you automatically make your diet better.”

2 . Is It Worth Buying Organic Food?

Organic food, grown without artificial chemicals, is increasingly popular nowadays. Consumers have been willing to pay up to twice as much for goods with organic labels (标签). However, if you think paying a little more for organic food gets you a more nutritious (有营养的) and safer product, you might want to save your money. A study led by researchers at Stanford University says that organic products aren’t necessarily more nutritious, and they’re no less likely to suffer from disease-causing bacteria, either.

The latest results, published in the Annuals of Internal Medicine, suggest that buyers may be wasting their money. “We did not find strong evidence that organic food is more nutritious or healthier,” says Dr. Crystal Smith-Spangler from Stanford. “So consumers shouldn’t assume that one type of food has a lower risk or is safer.”

For their new study, Smith-Spangler and her colleagues conducted a review of two categories of research, including 17 studies that compared health outcomes between consumers of organic against traditional food products, and 223 studies that analyzed the nutritional content of the foods, including key vitamins, minerals and fats.

While the researchers found little difference in nutritional content, they did find that organic fruit and vegetables were 20% less likely to have chemicals remaining on the surfaces. Neither organic nor traditional foods showed levels of chemicals high enough to go beyond food safety standards. And both organic and traditional meats, such as chicken and pork, were equally likely to be harmed by bacteria at very low rates. The researchers did find that organic milk and chicken contained higher levels of omega-3 fatty acids, a healthy fat also found in fish that can reduce the risk of heart disease. However, these nutritional differences were too small, and the researchers were unwilling to make much of them until further studies confirm the trends.

Organic food is produced with fewer chemicals and more natural-growing practices, but that doesn’t always translate into a more nutritious or healthier product. The U.S. Department of Agriculture (USDA) states that “Whether you buy organic or not, finding the freshest foods available may have the biggest effect on taste.” Fresh food is at least as good as anything marketed as organic.

5 . By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat? A research shows that when it comes to vegetables, it’s not only how much we eat, but also how we prepare them, that decides the vitamins and other nutrients that enter our body.

Many studies show that people who eat lots of vegetables have less heart disease, and eye problems and even cancer. But raw vegetables are not always best. The researchers found that 198 Germans who eat raw food were short of lycopene, the matter found in tomatoes and other red vegetables. “There is an idea that raw foods are always going to be better,” says Steven K. Clinton, a professor at Ohi o State University. “For fruits and vegetables, sometimes a little bit of cooking can be helpful.”

A number of factors decide how the vegetables do good to people’s health before they reach the table, including where and how they were grown and stored before being bought. No single cooking way is best. Some nutrients are easily lost in cooking if they are cooked in different ways.

Vitamins C and B are often lost. In January, another report said that boiling was better for carrots than frying or serving them raw. Frying was the worst way to cook.

What cooked with the vegetables can also be important? When the vegetables were cooked with fat, the diners can get more nutrients. Fat can also make the taste of vegetables better, meaning that people will eat more of them. Putting on some other things that make it taste better—a little salt—can make the food taste better.

We all know that water is the source of life on Earth. No plant, insect, animal    1    human can survive without it. A new study from the National Institutes of Health highlights how important it is to our health. Researchers find that people    2    drink a lot of water everyday tend to stay     3    (fit) and live longer than those who don’t. The research team say drinking enough water is helpful to people     4    (affect) by illnesses related to ages, like heart and lung diseases. They add that it is more likely for adults    5    (poor) hydrated(补充水分) to show signs of ageing and even die at a younger age.

The researchers look at the health data from about 12, 000 adults over a 30-year period. They studied the information of patients who    6    (visit) a hospital five times in the past ten years. The first three times were when the patients were in    7    (they) 50s, and the last two times were when they were between 70 and 90. Dr. Natalia Dmitrieva, lead researcher of the study, said, “The    8    (result) suggest that proper hydration may slowdown ageing and make a disease-free life longer,” She calls    9    consuming more water, juice, fruit and vegetables with high water content. She said that half of the people worldwide didn’t drink enough in their daily life. According to her     10    (recommend), the average adult needs to drink at least 1.5 liters of water every day.

7 . People who frequently eat fruit are more likely to report greater positive mental health and are less likely to report symptoms of depression than those who do not, according to new research from the College of Health and Life Sciences, Aston University. The team also found that people who eat savoury (咸味的) snacks such as crisps (薯片), which are low in nutrients (营养) , are more likely to report greater levels of anxiety.

Published in the British Journal of Nutrition, the study surveyed 428 adults from across the UK and looked at the relationship between their consumption of fruit, vegetables, sweet and savoury snacks, and their psychological(心理的) health. The research found that both nutrient-rich fruit and nutrient-poor savoury snacks appeared to be linked to psychological health. They also found that there was no direct association between eating vegetables and psychological health. Based on the survey, the more often people ate fruit, the lower they scored for depression and the higher for mental health, independent of the overall quantity of fruit intake. By contrast, there was no link between these everyday memory lapses (差错) and fruit and vegetables intake or sweet snacks, suggesting a unique relationship between these nutrient-poor savoury snacks, everyday mental lapses, and psychological health.

Lead author, PhD student Nicola-Jayne Tuck commented, “Very little is known about how diet may affect mental health, and while we did not directly examine causality here, our findings could suggest that frequently snacking on nutrient-poor savoury foods may increase everyday mental loss, which in turn reduces psychological health.”

“It is possible that changing what we snack on could be a really simple way to improve our mental health. It is also possible that the future limit of processed (特殊处理的) snacks at checkouts, could not only improve the country’s physical health, but mental health too.”

“Overall, it’s definitely worth trying to get into the habit of reaching for the fruit bowl.”

8 . I used to overeat. I’ve never been significantly overweight, so people are surprised to hear this. When you think of overeating, you think of someone who is above their natural weight range, right? Well, I used to purposefully undereat as well. I was able to keep my weight within some control, but only through a lot of physical and mental pain.

Here’s a glimpse(一瞥)into my life as a first-year university student:

Friday: Go to a party and eat a lot of chips. Feel guilty and regretful. Vow(发誓)to wake up and run an extra mile.

Saturday: Run 6 miles, come home and only eat a tiny breakfast. Eat like a bird for the rest of the day. Feel proud of myself.

Sunday: Study and snack on chocolate chips all day. Feel sick.

Monday: Head to class with no snack and no money so that I can’t buy any food. Feel hungry but full of willpower. Go home and overeat at dinner. Feel out of control.

My feelings were changing regularly. I was proud and in control one moment, and then full of regret and out of control the next. It was exhausting.

As I studied nutrition and human anatomy(人体解剖学)in university, I started to learn just how amazing the human body is! The human body is an amazing, self-regulatory system. It knows exactly how much food it needs. When I learned this, my whole world changed. I stopped trying to manage my eating with willpower. Instead of trying to power through my hunger, I would provide my body with healthy foods, so I would feel hungry less often.

This process definitely took some work and reflection, but after a while it became second nature. Eating has become a joyful experience, instead of a source of stress and worry in my life. All my eating is now guilt-free! I shamelessly eat unhealthy snacks without regret. Of course, the majority of my food intake does come from whole, healthy foods that are close to nature.