In honor of Mother’s Day we thought it would be fun to take a look at a few of the popular wife’s tales related to nutrition.  These have been around for years and more than likely we heard them for the first time from our mothers and grandmothers.  And with each passing year we learn there may be a bit of wisdom in each of them, just like so many of the things we learned from Mom.

• An apple a day keeps the doctor away:

More fact than fiction – Apples contain ingredients that can help reduce the risk of certain cancers, heart disease and neurodegenerative diseases like Alzheimer’s & dementia. They are a good source of soluble fiber, the kind that helps lower LDL (lousy) cholesterol, and we all know high cholesterol can lead to heart disease. Apples also contain high levels of antioxidants, those things that can reduce the risk of certain cancers. Research has also linked these same antioxidants, called phenolics, to the reduction of oxidative stress associated with diseases like Alzheimer's. So listen to Mom and grab an apple, peel & all (the peel increases fiber & contains lots of antioxidants).

• Eat your carrots to improve your eye sight:

More fiction than fact (but a little of both) – Carrots, along with other colorful vegetables, are high in vitamin A. While vitamin A is necessary for maintaining healthy eyesight, eating more than the recommended amount daily will not improve your vision.  However, studies have shown that mega doses (far above the daily recommendation) of beta carotene (converts to vitamin A) have reduced the risk of cataracts & macular degeneration.  The problem is that mega doses of carrots can turn skin yellow or orange and in rare cases lead to vitamin A toxicity. If someone suffers from a vitamin A deficiency, their night blindness (difficulty seeing well in poor light) can be helped by adding carrots (& other vitamin A-rich foods) to the diet.

• Coffee stunts your growth:

More fiction than fact – Coffee won't affect growth, but high amounts of caffeine may disrupt sleep and leave you with the jitters. Perhaps this wife’s tale came about because excessive caffeine can prevent the absorption of calcium and other nutrients.In fact, recent research on coffee & coffee drinkers is showing more health benefits than risks.  Coffee drinkers (when compared to non-coffee drinkers) are less likely to suffer from type 2 diabetes, dementia & Parkinson’s disease.  They also have fewer cases of certain cancers, heart arrhythmias & stroke.  Of course, these studies have not shown cause & effect.  The positive impact of coffee may be due to such ingredients as antioxidants, caffeine, chromium and magnesium.

• Fish is brain food:

Fact or fiction (the research is still out) – Fatty fish, such as anchovies, herring, mackerel, salmon & sardines, is a good source of omega-3 essential fatty acid.  Research tells us that fatty fish is good for the heart (anti-inflammatory properties of omega-3 fatty acids reduce the risk of blood clots and heart attacks) so why not the brain.Researchers theorize that brain inflammation plays a key role in depression so perhaps the anti-inflammatory properties of omega-3 fatty acids can alleviate depression.  Since at least two servings a week of omega-3-containing fish are recommended for better heart health there should already be enough “ready-for-the-brain” essential fatty acid in the diet.  But if you’ve been feeling blue and you eat lots of processed foods and very little fish you might want to make a dietary switch. We know it can help your heart and who knows – it may just improve your mood.

• Roughage (fiber) is good for you:

Fact and more fact – Fiber prevents or relieves constipation, reduces the risk of & helps control type 2 diabetes (high amounts of insoluble fiber associated with a reduced risk; controls blood sugar by slowing sugar absorption), reduces the risk of heart disease (lowers cholesterol, can reduce blood pressure & inflammation), and serves as a weight loss aid (more chewing, slows eating results in feeling fuller longer; high-fiber foods tend to be lower in calories).  Fiber may also play a role in reducing the risk of colorectal cancer but the evidence is still inconclusive.The recommendations for daily fiber are:38 grams for men aged 50 & younger (30 grams for 51 & older) and25 grams for women aged 50 & younger (21 grams for 51 & older)Foods high in fiber are beans, peas & other legumes, fruits, vegetables and whole grains.