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Fitness

Is Eating Pickled Foods Good For You?

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Red and white sliced vegetables

As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it's tempting to take on a pickling hobby. However, to properly pickle foods, you need a pickling liquid made of vinegar or brine and, in both cases, lots of salt for preservation and flavor.

Since many of us are advised to eat less sodium for a heart-healthy diet, you might be wondering: Are pickles good for you or salt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.

THE BENEFITS OF PICKLED FOODS

"Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they're made with," says Tamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a key micronutrient for blood clotting and bone health, and kimchi (aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.

Pickled foods fermented in a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source of probiotics. These "good" bacteria help support a healthy gut and immune system and are even linked to weight loss and cognitive health.

Moreover, for endurance athletes, the sodium could be helpful as some small studies show it can help reduce muscle cramps.

THE ISSUE OF SODIUM

One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at the Ohio State University Wexner Medical Center. One medium sour pickle contains 786 milligrams of sodium — nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per the American Heart Association. As such, if you have a chronic health condition like high blood pressure, heart disease or kidney disease, or you're at risk for developing stomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.

Another con is pickled foods can cause bloating due to the high-sodium content, which encourages water retention. If you're sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day by tracking it in an app like MyFitnessPal.

HOW TO PREP AND EAT PICKLED FOODS

Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. "The most important thing to consider when pickling foods at home is food safety," says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.

For quick pickles, which are ready to eat as soon as they've chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per the Center for Food Safety. If you're interested in making fermented pickles, follow this guide.

THE BOTTOM LINE

"As long as your diet doesn't bar high-sodium foods, it is possible to enjoy pickled foods in moderation as part of a balanced diet," says Cochrane. To keep portion sizes in check, try them as a snack, side or condiment to spice up healthy meals. Try chicken tacos with pickled onions, banh mi sandwiches with pickled carrots, a stir-fry with kimchi, or the classic: a burger with a whole-grain bun and pickles.

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mer, if not the movie of the year, and we're counting down the days until we're able to see it in theaters. After first looks and casting info, we finally have an official teaser for the film and it promises to be as self-aware, colorful, and fun as we hoped.

mer, if not the movie of the year, and we're counting down the days until we're able to see it in theaters. After first looks and casting info, we finally have an official teaser for the film and it promises to be as self-aware, colorful, and fun as we hoped.

mer, if not the movie of the year, and we're counting down the days until we're able to see it in theaters. After first looks and casting info, we finally have an official teaser for the film and it promises to be as self-aware, colorful, and fun as we hoped.

mer, if not the movie of the year, and we're counting down the days until we're able to see it in theaters. After first looks and casting info, we finally have an official teaser for the film and it promises to be as self-aware, colorful, and fun as we hoped.

mer, if not the movie of the year, and we're counting down the days until we're able to see it in theaters. After first looks and casting info, we finally have an official teaser for the film and it promises to be as self-aware, colorful, and fun as we hoped.

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It can be nerve-racking to be meeting your in-laws for the first time, but it's important to relax and be yourself. This doesn't mean you should act like they're just any other acquaintance, or that you should let your guard down SO much, you end up acting inappropriately (there's no need to do tequila shots and suggest playing Cards Against Humanity, for example).

It can be nerve-racking to be meeting your in-laws for the first time, but it's important to relax and be yourself. This doesn't mean you should act like they're just any other acquaintance, or that you should let your guard down SO much, you end up acting inappropriately (there's no need to do tequila shots and suggest playing Cards Against Humanity, for example).

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Rather, show genuine interest in what they're saying, answer their questions honestly and pleasantly, and don't be afraid to politely disagree on low-stakes topics like your favorite travel destination, musician, or after-work activity. If you disagree on anything more high-stakes (i.e. politics), it's best to save those conversations for sometime down the line when you know each other better and have already established a relationship.

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Rather, show genuine interest in what they're saying, answer their questions honestly and pleasantly, and don't be afraid to politely disagree on low-stakes topics like your favorite travel destination, musician, or after-work activity. If you disagree on anything more high-stakes (i.e. politics), it's best to save those conversations for sometime down the line when you know each other better and have already established a relationship.

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listicle 1

Before you even list your items, you're going to want to do a few things first. First, go through your closet and pull out those pieces that kinda fit, but not really. Oh, and those trendy pieces that were really only wearable for a season, or that are kind of cute but you don't feel good in. Finally, take out those pieces that are just not you… even if you got them on sale for a great deal. These are the pieces that you're going to want to list online (before you hit up the thrift store...again).

listicle 3

Before you even list your items, you're going to want to do a few things first. First, go through your closet and pull out those pieces that kinda fit, but not really. Oh, and those trendy pieces that were really only wearable for a season, or that are kind of cute but you don't feel good in. Finally, take out those pieces that are just not you… even if you got them on sale for a great deal. These are the pieces that you're going to want to list online (before you hit up the thrift store...again).

listicle 5

Before you even list your items, you're going to want to do a few things first. First, go through your closet and pull out those pieces that kinda fit, but not really. Oh, and those trendy pieces that were really only wearable for a season, or that are kind of cute but you don't feel good in. Finally, take out those pieces that are just not you… even if you got them on sale for a great deal. These are the pieces that you're going to want to list online (before you hit up the thrift store...again).

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