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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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Welcome to the start of something awesome

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Celine Crom from Chatons Orphelins Montréal, a cat rescue in Montreal, Canada, noticed a stray cat wandering around her neighborhood, scrounging for food scraps and seeking shelter.

She started leaving food on her porch. With the temperatures getting very cold outside, she set a humane trap out one night, in hopes of getting the cat to safety

Amongst them, there was a gray kitten who saw Celine's house cat through the door, and was intrigued enough to approach her. She trekked all the way to the door and placed her front paws on the window, trying to peek in.

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The kitten traced the smell of the food into the trap placed on the porch, and was safely captured. That night, she got to sleep inside a warm home, away from the cold and the elements.

Geraldine, a foster volunteer of the rescue, took her in with open arms. She gave the kitten a comfortable room to decompress, and spent lots of time reassuring her that she was safe.

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This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation.

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With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.We're craving a workation. If you haven't heard the term, you aren't alone. Think of a workation like an "I work from home so I'm going to make my home anywhere" situation. With so much of our work online right now, sometimes it feels like the entire week goes by and we haven't left the house. This is a great opportunity to change that! Travel somewhere you've always wanted to see, go visit some family, or plan a staycation in your hometown! Because if you're going to spend the whole week on Zoom, you might as well do it somewhere you enjoy.

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The legendary Cher’s tweet was perhaps the most explanatory, with her attempting to get to the bottom of why this is happening right now. “Why Ukraine’s Important 2 [USA]. Putin’s despot, trump Hero,& If Given Chance Putin Will Devour Sovereign Countries, Till He Resurrects USSR. This Will Leave Europe, Small & unprotected. Russia, China, Saudis Want 2 Bring [USA] 2 Its Knees,& C Perfect opportunity. They C Hate, Division, Weakness.,” she wrote.

One reason that many believe China to potentially be standing with Russia is due to the fact, similar to Russia’s relationship with Ukraine, it has its sights on Taiwan. Speaking of which, nine Chinese aircrafts entered into the island nation’s air defense zone today, prompting the country to raise its alert level.

President Vladimir Putin threatened “consequences you have never faced in your history” for “anyone who tries to interfere with us.” His speech, intended to justify the invasion of Ukraine, seemed to come close to threatening nuclear war. https://nyti.ms/3JSCj7e pic.twitter.com/AEUXpmJ2Uy

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