Introduction
Food preservatives are chemicals added to food products to lengthen their shelf life and prevent deterioration. Although they have become commonplace in the food business, questions have been raised about their possible detrimental effects on human health. Perseverative overuse is associated with several health problems, such as immunological and neurological system impairment, risk of chronic illness, and endocrine system disturbance. Consuming fewer preservatives has several advantages, and people can do so by increasing the amount of fresh and natural foods in their diets.
Unhealthy Preservatives in Foods
One of the health effects of preservatives is disruption of the endocrine system, which controls hormones in the body. Bisphenols can have negative health impacts on teenagers in several ways. According to Kim et al. (2020), bisphenols are endocrine disruptors that can interfere with the normal functioning of certain hormones, particularly those essential for growth and development. One’s risk of acquiring diabetes, obesity, and other health problems might increase due to bisphenol exposure. They can also harm the immunological and neurological systems by interfering with brain neurons and the formation of white blood cells.
Phthalates have a high risk of hurting male genital development. According to the U.S. Food and Drug Administration (FDA) (2022), exposure to phthalates may decrease testosterone levels. This is because the chemical interferes with the androgen signaling (Tsatsakis et al., 2019). Phthalates disrupt androgen signaling by preventing the synthesis of testosterone and other androgens, and by competing with them for binding to androgen receptors. Therefore, exposure to phthalates during crucial fetal and early childhood development can result in a variety of reproductive abnormalities, such as undescended testes, hypospadias, and a smaller penis.
Large amounts of perchlorate can interfere with thyroid function and disrupt early brain development. According to McCarthy (2021), abnormal thyroid function can cause several health problems, such as weight gain, fatigue, and depression. Furthermore, exposure to perchlorate during the early phases of brain development may lead to cognitive problems and developmental delays (McCarthy, 2021).
On the other hand, perfluorinated substances (PFCS) can affect the immune system, the thyroid, and fertility. According to Abril et al. (2022), exposure to PFCS can increase the incidence of thyroid disease and decrease both male and female fertility. In addition to concerns about these specific preservatives, there are growing questions about the impact of preservatives on people in general. The body may be unable to properly metabolize preservatives, as many are synthetic compounds created in laboratories and not naturally occurring. Consequently, these substances can accumulate, which may have negative consequences in the long run.
Preference for Fresh Fruits and Vegetables
Although some preservatives are necessary to maintain the safety of food products, there is growing concern over the widespread use of these compounds in our food supply—the long-term effects of preservatives on human health need to be better understood. Meanwhile, consumers can take action to reduce their exposure to preservatives by making fresh, whole-food selections whenever feasible and avoiding processed meals that are high in preservatives (Harvard T.H. Chan, n.d.).
Fresh fruits and vegetables have long been recognized for their positive impact on health. Eating a diet high in fruits and vegetables can lower your chance of developing chronic illnesses, including heart disease, stroke, and some forms of cancer. A diet rich in fruits and vegetables can also help lower blood pressure, reduce inflammation, and improve cardiovascular health.
Increasing the consumption of fresh fruits and vegetables is one of the most effective ways to minimize the amount of preservatives in our food. A diet rich in fruits and vegetables can improve overall health and reduce the risk of acquiring chronic diseases (Harvard T.H. CHAN, n.d.). Fruits and vegetables are excellent sources of vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. They can also help regulate appetite, which aids in weight management. A diet rich in fruits and vegetables is also associated with lower body mass index (BMI) and a lower risk of obesity (Harvard T.H. CHAN, n.d.).
Another advantage of fresh fruits and vegetables is their low salt content, which helps reduce blood pressure. High blood pressure is partially caused by the consumption of large amounts of salt and is a significant risk factor for heart disease and stroke. The high potassium content of fruits and vegetables helps offset the harmful effects of salt on blood pressure.
People can try adding vegetables to pasta meals or salads, or opting for fresh fruits instead of processed snacks, to increase their consumption of fresh fruits and vegetables. Furthermore, people can buy fruits and vegetables that are in season. According to Harvard T.H. CHAN (n.d.), food in season is typically better, fresher, and less expensive than food not in season. Shopping at local farmers’ markets is a great way to promote local agriculture and ensure the availability of seasonal, fresh goods.
Generally, lowering the preservative content of our food is a crucial step in ensuring good health. Consuming more fresh fruits and vegetables is one of the greatest methods. Increased consumption of fresh fruits and vegetables can also benefit the environment. We can boost our consumption of fruits and vegetables and decrease our dependency on processed and packaged foods by incorporating fresh produce into meals and shopping in-season.
Chinese Soups
Lotus Roots with Peanut and Chicken Soup
Another strategy to reduce the number of preservatives in diets is to increase the consumption of home-cooked meals. It can be accomplished by preparing meals with fresh, whole foods and eliminating processed and packaged foods (YoRipe, n.d.-b). Lotus roots with peanut and chicken soup is a fantastic example of a nutrient-dense, home-cooked dish that is free from preservatives. This dish is a well-known Chinese soup made from fresh lotus root, peanuts, and chicken (YoRipe, n.d.-b).
Lotus root is a nutrient-dense vegetable rich in vitamins, minerals, and cancer prevention agents. It is commonly used in Chinese cuisine and is known for its fresh surface and slightly sweet taste. Peanuts are an incredible source of protein and healthy fats, and include a nutty flavor to the soup.
Chicken adds extra protein and depth of flavor to the soup (YoRipe, n.d.-b). By making this soup at home, one can be sure it’s free of preservatives and other additives commonly found in commercial soups. One can maximize the value and ensure you are eating a healthy, balanced diet.
Pork Rib Soup: Cuttlefish with Umami Soup
Pork rib soup is a substantial and flavorful soup made from fresh pork ribs, vegetables, and seasonings. Vegetables like carrots, onions, and celery offer essential vitamins and minerals, adding depth of flavor to the soup and serving as a decent source of protein (Zou et al., 2021). Making the soup at home gives one control over the quantity of salt and other ingredients used, which can help them consume fewer additives and preservatives.
Another homemade soup option without preservatives is cuttlefish with umami soup. Cuttlefish is a type of shellfish commonly used in Asian cooking, rich in protein and vitamins. Ingredients like dried shiitake mushrooms, a naturally occurring source of umami flavor, contribute to the soup’s rich umami taste. Making the soup at home allows one to control the seasoning to their preferred taste and ensure it is free of artificial flavors or preservatives. By using fresh ingredients and controlling the amount of seasoning added, we can ensure that our meals are healthy, nutritious, and free from harmful additives.
Walnut Sweet Corn Carrot Pork Soup: A Crunch and Sweetness for Better Taste
Another way to reduce the amount of preservatives in our food is to experiment with homemade soup recipes made from fresh, whole ingredients. The walnut sweet corn carrot pork soup is a fantastic example of a handmade soup rich in flavor and devoid of preservatives. This soup is a typical Chinese meal with farm-fresh vegetables, including sweet corn, carrots, and pork (YoRipe, n.d.-a). Carrots are high in vitamin A and other necessary elements, while sweet corn is a fantastic source of fiber and antioxidants. Pork gives the soup more protein and depth of flavor. The soup also includes walnuts, which give it a great crunch and nutty taste.
One can guarantee that this soup lacks dangerous ingredients and preservatives by cooking it at home. Additionally, one can enhance the nutritional content of the soup and make sure they are enjoying a healthy, balanced meal by utilizing fresh, whole ingredients (YoRipe, n.d.-a). Homemade soups, like the Walnut Sweet Corn Carrot Pork Soup, can offer several health advantages in addition to being free of preservatives.
Adding extra veggies and other nutrient-dense foods to the diet via soups can help one feel better and lower the chances of developing chronic illnesses (YoRipe, n.d.-a). Additionally, homemade soups may be a warming and satisfying dinner, especially when feeling under the weather or sick. Consuming homemade soups produced from fresh, whole ingredients is a fantastic approach to retaining excellent health and bolstering the immune system in the wake of the epidemic.
Rice Noodles: Lower Risk of Cholesterol Disease
Rice noodles are a common component in many Asian meals. They are a healthy option for anyone trying to reduce their consumption of preservatives. Rice noodles are an excellent alternative to wheat-based noodles for people with gluten allergies because they are manufactured from rice flour and water.
One of the advantages of rice noodles is that they are packed with nutrients vital for good health (Pire, 2021). For instance, rice noodles contain significant amounts of manganese and selenium, two essential minerals that can maintain a strong immune system and lower the chance of developing chronic illnesses like cancer and heart disease. Twenty percent of the daily necessary manganese and selenium consumption is in a two-ounce rice noodle portion. Additionally, rice noodles are a low-calorie, low-fat food, making them a fantastic choice for anyone trying to keep a healthy weight (Pire, 2021). They also include a lot of complex carbs, which might help one have energy all day.
In addition to being nutrient-dense, rice noodles are adaptable and simple to make. They can be prepared in several ways, including boiling, stir-frying, and even deep-frying (Pire, 2021). They may also be added to soups, stir-fries, and salads, among other recipes. Incorporating rice noodles into one’s diet can be a healthy and delicious way to decrease the risk of chronic diseases and improve overall health.
Conclusion
Reducing the number of meal preservatives can help achieve a healthier and more sustainable food system. Preservative overuse in processed foods has been associated with several harmful health outcomes, such as diabetes and obesity, causing testosterone levels to drop and interfere with thyroid function. People can encourage the adoption of more natural and sustainable food preparation techniques that put the health and well-being of both people and the environment at risk by minimizing our dependency on preservatives.
By trying out homemade soup recipes and using fresh, whole ingredients, we can lower our consumption of preservatives and improve overall health. Homemade Chinese soups include lotus root with peanut and chicken, pork rib soup, umami cuttlefish soup, walnut and sweet corn pork soup with carrots, and rice noodle soup. Rice noodles are an excellent option for someone wanting to cut back on preservatives or searching for a healthier substitute for wheat-based noodles.
References
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McCarthy, C. (2021). Common food additives and chemicals harmful to children. Harvard Health Publishing. Web.
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YoRipe (n.d.-b). Lotus roots with peanut and chicken soup. Web.
Zou, J., Xu, M., Zou, Y., & Yang, B. (2021). Chemical compositions and sensory characteristics of pork rib and Silkie chicken soups prepared by various cooking techniques. Food Chemistry, 345. Web.