Thus, just one serving of pho could pack about half of your daily sodium allowance.Ĭonsuming too much sodium can have negative health effects in certain populations, the most notable being increased blood pressure ( 18, 19). The Dietary Guidelines for Americans, published by the Department of Health and Human Services and Department of Agriculture, recommend no more than 2,300 mg daily ( 17). Soup bases and broths tend to be high in sodium, providing close to 1,000 mg per 1-cup (240-ml) serving ( 16). Pho can be high in sodium, especially commercially prepared versions. Though eating pho may offer certain benefits, you should look out for a few things. The nutrient-dense ingredients in pho may reduce inflammation and chronic disease risk. While a gluten-free diet is not necessarily healthier, pho can be a good option if you avoid gluten. Gluten-freeĪs rice noodles are typically used in pho, the dish is often gluten-free - though this also depends on other ingredients and how they were processed. Though it’s difficult to determine the amount of herbs and spices needed to reap health benefits, eating pho can contribute to your intake of these powerful substances. These compounds have been linked to a reduced risk of chronic conditions like heart disease and cancer ( 13, 14, 15). Many spices and herbs, including cilantro and basil in pho, are high in polyphenols. Eating pho as part of a healthy diet can help you meet your needs ( 12). The recommended dietary allowance for protein is 0.4 grams per pound (0.8 grams per kg) of body weight per day, though most people require more than that. It’s also needed for other processes ( 10, 11). Sufficient protein intake is important, as this macronutrient serves as the main building block for your body and is used to make muscles, tendons, organs, skin, and hormones. A 2-cup (475ml) serving packs about 30 grams of protein, making it an excellent source of this filling nutrient ( 9). Most variations of pho include either beef, pork, chicken, or tofu. Herbs and vegetables in pho, such as Thai basil, cilantro, green onions, and chili peppers, pack many nutrients and potent anti-inflammatory compounds ( 7, 8). Herbs and vegetables are highly nutritious.Ginger contains gingerol, a compound that has been shown to have anti-inflammatory and antioxidant effects and may reduce joint pain and inflammation ( 5, 6). Yet, it typically provides only small amounts of these substances ( 1, 2, 3, 4). Bone broth contains glucosamine, chondroitin, and collagen - all of which may promote joint health. Many of the ingredients in pho offer potential health benefits, such as: Pho may just seem like a basic soup, but its ingredients may offer various benefits.
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