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Nutrition

The 15 Best Vitamins For Women—And The Foods And Supplements You Need To Get Them In Your Diet

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What it does: Vitamins like B6 and B12 help the body to convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.

Why you need it: Deficiency of certain B vitamins, can cause a host of awful symptoms. According to Glassman, it can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

Recommended daily intake: You should get 1.3 mg of B6 if you’re 50 or younger, 1.5 mg if you’re 51 or older, 1.9 mg if you’re pregnant and 2 mg if you’re lactating, according to NIH. You should be getting 2.4 mcg of B12; if you’re pregnant, make sure to get 2.6 mcg and if you’re lactating, 2.8 mcg.

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Nutrition

The 9 Best Spiralizers For Making Zoodles In 2020, According To Test Kitchen Reviews

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Since zoodles made spiralized vegetables a thing a few years back, pretty much every vegetable under the sun has found itself in noodle form at some point. (Even beets…)

And, frankly, veggie noodles are kind of the bomb. “Spiralized vegetables fit into many diet styles including keto, paleo, gluten-free, vegan, and vegetarian,” says dietitian Jenna Appel, RD. “They instantly boost your fiber, vitamin, mineral, and antioxidant intakes, while lowering carbs and calories (since they often replace processed carbs like pasta.”

For that reason, incorporating more spiralized vegetables into your eats can help you feel more satiated while cutting down on calories so you can either lose or better maintain your weight, according to Appel.

Of course, to sneak extra veggies into your diet and make your meals look so much prettier, you need to get yourself a spiralizer. Once you have one handy, you can hit the produce aisle and go to town.

“Veggies like zucchini, carrots, beets, cucumbers, and sweet potatoes all spiralize well, but what many people don’t realize is that you can also spiralize fruits, like apples, pears, and melons,” says Appel. (She likes using her spiralizer to make pesto zucchini noodles with chicken or cozy sweet potato noodles with meatballs.)

But which spiralizers will turn your veggies into true noodles—and not just stringy piles of mush? Since there are an overwhelming number of options on Amazon, the Women’s Health Test Kitchen tried out a ton of veggie spiralizers to narrow down the best of the best.

Here are nine of the best spiralizers out there, from the hand-helds to the electric-powered.

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Nutrition

The 10 Best Edible Flowers To Decorate Your Food, According To A Nutritionist

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Not long ago, edible flowers were reserved for fancy bakeries and Michelin-starred restaurants. And then Instagram happened. Fun as decorating your smoothie bowls and other eats with edible flowers may be, though, it’s not a total free-for-all. (No, you can’t just turn any old bouquet into a salad.)

“The term, ‘edible’ simply indicates that the flower was grown in a food-safe way, meaning it wasn’t treated with unsafe pesticides or preservatives,” explains Todd Seyfarth, RD, dietitian, chef, chair of the Department of Nutrition and Dietetics at Johnson & Wales University. “It also means that the flower doesn’t naturally contain any compounds we’ve identified as dangerous or toxic.”

Not all edible flowers are actually worth eating, though. “Often, plants with vivid and deep colors are bitter on the palate, so [appreciation for their taste] will vary from person to person,” says Seyfarth. If you’re not a fan of bitter flavor, you’ll probably want to remove those deep-hued petals from your food after snapping a pic for the ‘gram.

That said, deeply-colored flowers are often the most nutrient-rich (like all edible plants, edible flowers contain important vitamins and minerals). “The more colorful the plant and deeper the flavor, the more antioxidant power the plant usually has,” Seyfarth says.

If you’re intrigued by flowering up your food, make sure to only purchase flowers marked as edible. “They are harder to find, but gourmet grocers usually have them,” says Seyfarth.

From there, you’ll want to prep your flowers a little differently than other fruits and vegetables. “Most flowers are very delicate and will be damaged by rough washing,” says Seyfarth, who recommends dipping edible flowers into a bowl of clean water and carefully hand-drying them.

Add some flower power to your next meal with one of the following 10 popular edible petals.

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Nutrition

The 8 Best Non-Dairy Coffee Creamers That Taste As Good As Half-And-Half

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Dairy-Free Creamers

Jason Speakman

Not long ago, if you wanted to keep your morning coffee plant-based, you were stuck with a rather lame splash of soy or almond milk. Thanks to all sorts of new non-dairy creamers hitting store shelves, though, you can now make your java super creamy and dreamy—without using anything that comes from a cow.

“Many people are moving away from cow’s milk and toward non-dairy milks, like almond and rice, for health and environmental reasons,” says meatless dietitian Kristine Duncan, RDN. And now that plant-based milks and yogurts have gone mainstream, non-dairy creamers are a natural next step.

In addition to being more sustainable and easier on your stomach (I feel you, lactose intolerant peeps), non-dairy creamers are often lower in calories and boast better nutrition than your usual salted caramel half-and-half.

“Many people who add cream and sugar to their coffee don’t consider the additional calories,” Duncan says. Just one tablespoon of heavy cream contains about 50 calories, and many popular creamers contain upwards of five grams of sugar (not to mention artificial ingredients) per serving.

Non-dairy options, meanwhile, often contain less than 10 calories and little sugar per serving, says Duncan. They’re typically lower in saturated fat, too.

To make sure your dairy-free creamer is quality, make sure the first ingredients on its ingredient list aren’t sugar or oil, Duncan recommends. (If you plan to add your own sugar, opt for a creamer that’s completely unsweetened.)

Ready to mix up your morning cup of Joe? These eight nutritionist-approved non-dairy creamers are everything you’ve wanted and more.

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1

Nut Pods Original Unsweetened Oat Creamer

nutpods.com

Made with just oat milk, vegetable oils, and thickeners, this creamer keeps it simple. Though oat milk isn’t anything fancy, its natural sweetness and creamy texture have made it one of the most popular dairy-free coffee-enhancers out there right now, Duncan says. Nut Pods’ unsweetened option is a good one. 

Per tbsp: 10 calories, 1 g fat (0 g saturated), 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

2

Califia Farms Original Better Half Coconut Cream & Almondmilk Creamer

califiafarms.com

This cleverly-named half-and-half from Califia Farms is made with almond milk and coconut cream for sweet flavor and thick, creamy texture. Since it’s fortified with calcium, you’ll also score a small amount of the bone-building mineral that dairy usually boasts about.

Per tbsp: 10 calories, 1 g fat (0.5 g saturated), 0.5 g carbs, 0.5 g sugar, 15 mg sodium, 0 g fiber, 0 g protein

3

Vital Proteins Vanilla Collagen Creamer

vitalproteins.com

Some people find that adding collagen to their coffee really ups the froth factor (especially when blended). Made with collagen protein from grass-fed, pasture-raised cows and coconut milk powder, this creamer is a little higher in calories, but can add staying power to your morning sips.

Bonus: It’s Whole30-approved. 

Per tbsp: 70 calories, 4.5 g fat (4.5 g saturated), 2 g carbs, 0.5 g sugar, 28 mg sodium, 0 g fiber, 5 g protein

4

Nutiva Organic MCT Creamer

nutiva.com

If you’re all about the Bulletproof coffee or keto life, this fat-fueled creamer is for you, Duncan suggests. It’s made from organic coconut oil, coconut milk powder, and coconut sugar. (Hope you like the taste of coconut.)  

Per tbsp: 40 calories, 3 g fat (3 g saturated), 1 g carbs, 1 g sugar, 0 mg sodium, 1 g fiber, 0 g protein

5

New Barn Barista Almondmilk Creamer

newbarnorganics.com

This almond milk is richer and creamier than most options, and contains a little cane sugar for just the sweetness your java needs.

“It may be sweetened, but it has a very simple ingredient list,” says Duncan. “Plus, it’s slightly lower in calories than the others.”

Per tbsp: 8 calories, 0.5 g fat (0 g saturated), 1 g carbs, 1 g sugar, 3 mg sodium, 0 g fiber, 0 g protein

6

Silk Original Dairy-Free Soy Creamer

silk.com

Since Silk is such a mainstream brand, this dairy-free creamer is probably one of the easiest to find. It’s made with soy milk, sugar, oil, and thickeners, so it feels a little more indulgent than some of the other options, says Duncan.

Per tbsp: 20 calories, 1.5 g fat (0.5 g saturated), 2 g carbs, 1 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

7

So Delicious Organic Dairy-Free Coconutmilk Creamer

sodeliciousdairyfree.com

Made with basically just coconut cream and water, this unsweetened creamer has big, sweet coconut flavor, says Duncan. You won’t even miss the sugar. 

Per tbsp: 15 calories, 1 g fat (1 g saturated), 0 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein

8

Ripple Original Plant-Based Half & Half

ripplefoods.com

If you’re looking for an alternative to nut milk-based creamers, try this one, suggests Duncan. It’s made with just pea protein, oil, water, and thickeners. Though not the lowest-calorie option of the bunch, it contains zero grams of saturated fat—a plus for those watching their intake.

Per tbsp: 18 calories, 2 g fat (0 g saturated), 0 g carbs, 0 g sugar, 30 mg sodium, 0 g fiber, 0 g protein

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