Preservatives help prevent bacteria growth in multi-use bottles, but they may also cause irritation. Both preservative-containing and preservative-free eye drops have their own distinct advantages – consult with an ophthalmologist to decide which option is right for you.
Health experts generally suggest shopping the perimeter of your grocery store for whole foods without additives; however, some canned or frozen food items may contain added substances.
Natural and Artificial Preservatives
Natural preservatives come from nature while artificial ones are produced synthetically in labs, an important distinction for health-minded consumers who often associate natural ingredients as safer and superior than synthetic ones.
Garlic, citrus fruits, sweeteners and oils are natural preservatives that can extend food shelf life by inhibiting bacteria, fungi and yeast growth.
Other natural preservatives include essential oils, enzymes derived from plants or animals, bacteriocins from microorganisms, and organic acids.
Natural preservatives do not extend food’s shelf life as effectively as artificial ones do, nor can they compete with preservation techniques like canning or freezing. Furthermore, some natural preservatives have been linked to higher risks of certain diseases – for instance nisin can harm gut flora while TBHQ may weaken immunity systems – making it vitally important to read labels carefully and look out for products containing less preservatives.
Shopping at the Store’s Perimeters
Dietitians frequently suggest the “shop the perimeter” strategy as one strategy to live healthier. This means focusing on buying food from around the edges of stores that contains whole, nutritious items like produce, meats and dairy products; doing this naturally shifts your diet towards these nutrient-rich options and away from processed items that contain artificial ingredients but lack essential vitamins.
Many people take this advice too far and ignore the inner aisles entirely – this could be a mistake as there are plenty of healthy options within these aisles, such as canned beans and nuts, whole grain breads and natural oils that could benefit their diets.
Grocers have also begun providing more food choices within their boundaries to meet consumer preferences and meet evolving consumer needs. Some offer grab-and-go meals, enabling time-crunched shoppers to meet their busy schedules more easily; others are testing checkoutless technology that makes purchasing fresh, unpackaged produce simpler.
Avoiding Processed Foods
Many processed foods contain excessive salt, sugar and additives that are hard to avoid entirely, especially if you work in an office and tend to eat out frequently. But simple changes may help lower your consumption. For instance, foods with long ingredient lists and words you cannot pronounce could likely be ultra-processed products.
To avoid this pitfall, focus on shopping the perimeters of the store and sticking to a basic whole food diet consisting of fresh fruits and vegetables, canned beans and fish, whole grains and natural dairy products. Ultra-processed foods containing many additives should be avoided whenever possible.
Processing can be beneficial, such as cooking meat and pasteurizing milk to eliminate harmful germs. But eating too many ultra-processed food products may lead to chronic inflammation and disease, including heart disease, inflammatory bowel syndrome, obesity and diabetes.
Avoiding Harsh Preservatives
Preservatives are necessary in foods with a higher risk of microorganisms to protect consumers against potential foodborne illness; however, certain preservatives can be detrimental when consumed in large amounts or by certain individuals. Sulphites (both natural and synthetic) have been known to trigger asthma symptoms while at the same time cause oxidative stress in others.
EDTA, or ethylenediaminetetraacetic acid, can be found in many sauces, canned foods and carbonated drinks to prevent oxidation that alters flavor or turns food rancid. Betanin derived from beet root serves to color ice cream and some fruit fillings while calcium phosphate thickens soups thicker while helping prevent lump formation in baked goods. Nitrates and nitrites found in some meat products provide additional color while increasing shelf life.
Synthetic preservatives like parabens and formaldehyde-releasing preservatives have been linked with adverse long-term health effects. If possible, choose organic skincare and beauty products which do not contain these ingredients, or consult a dietitian about specific preservatives.
