Does adding lemon or vinegar to your meals help? Understanding Advanced Glycation End Products (AGEs) and Anti-Aging Diets

Adding acidic ingredients such as lemon juice and vinegar during cooking is one of the research-supported and easy-to-implement methods to reduce advanced glycation end products (AGEs); while reducing high-temperature dry cooking and using more moist cooking methods such as steaming, stewing, boiling, and blanching are equally effective.However, it's important to clarify that lemons and vinegar are not "anti-inflammatory drugs." Their discussed anti-aging value primarily comes from reducing the formation of AGEs during cooking and from the nutrients lemons provide, such as vitamin C. This article will explain what AGEs are, where they come from, and which systems in the body they are related to, then outline how to address them, and examine several common misconceptions.

Key Summary

• AGEs stands for "Advanced Glycation End Products".It is a compound produced by the direct reaction of sugars with proteins and fats without the participation of enzymes (the Maillard reaction). It can be produced by the body itself or obtained from food.
• Dry cooking can significantly increase the AGEs in food.Studies have shown that dry heat cooking methods such as frying, deep-frying, grilling, and baking can increase the amount of newly formed AGEs by about 10 to 100 times compared to uncooked conditions; while wet heat cooking methods such as boiling and steaming have a limited increase.
• Acidic foods are a practical supplementary method.Studies have found that marinating or seasoning with acidic ingredients such as lemon juice and vinegar can significantly reduce newly formed AGEs during cooking.
• AGEs in the diet are only part of the problem.The body's metabolism, blood sugar levels, and lifestyle habits also affect the accumulation of AGEs in the body, and it cannot be solved simply by "eating less of a certain food".
• This article contains general nutrition information.It cannot replace medical diagnosis or treatment; those with blood sugar, kidney, or cardiovascular problems should follow their doctor's instructions.

Why do people age? Let's first understand advanced glycation end products (AGEs).

Human cells are constantly renewing themselves: old cells are eliminated, and new cells take their place. Aging occurs partly because the rate of new cell generation cannot keep up with the rate of cell damage and death. Modern aging research summarizes this process into several "hallmarks of aging," including...Chronic low-grade inflammation, increased oxidative stress, decreased protein stability, and accumulation of cellular aging.(López-Otín et al.)Cell(2023). AGEs are one of the mechanisms that have been repeatedly discussed.

What are advanced glycation end products (AGEs)?

AGEs stands for Advanced Glycation End Products. Its core chemical process is called...GlycationAlso known as the Maillard reaction: the reaction of sugar molecules with proteins, lipids, etc.Direct combination without the participation of enzymesThrough a series of rearrangements and cross-linkings, they eventually form compounds that are structurally stable and not easily decomposed.

Two points to note:

• This processIt doesn't just happen when eating sugar.The ratio of carbohydrates, proteins, and fats, blood sugar levels, and cooking temperature and time all affect the amount of AGEs formed.
• AGEs, once formedNot easily decomposedTherefore, it accumulates in the organization over time, which is why it is closely associated with aging.

How AGEs work in the body

AGEs affect the body primarily through two pathways: one is...Directly altering protein structure(For example, it can cause collagen to harden and lose its elasticity); secondly...Binds to RAGE receptors on the cell surfaceThis triggers a series of signals, increasing oxidative stress and inflammatory responses (Uribarri et al.).Advances in Nutrition(2015). These two paths form the basis for the discussion of the impact of each system below.

Where do AGEs come from? Two main sources: endogenous and dietary.

AGEs in the body come from roughly two directions:

• Endogenous (generated by the body itself)Even if you don't eat any foods containing AGEs, your body will still produce AGEs during normal metabolism, and the production rate will accelerate when blood sugar levels are high.
• External (obtained from food)Foods themselves contain AGEs, and cooking methods can significantly alter their content.

Studies estimate that only a portion of dietary AGEs are absorbed, with the remainder excreted in feces (Uribarri et al., 2015). This means that "reducing dietary AGEs" is one controllable aspect, but not the whole picture—controlling blood sugar and maintaining overall dietary quality are equally important.

Which foods are high in AGEs?

According to the analysis published by Uribarri et al. in the Journal of the American Academy of Nutrition and Dietetics (2010), the general pattern is as follows:

• Animal-based, high-fat, high-protein foodsFoods like red meat, poultry, and cheese naturally have a high AGEs content, and new AGEs are more easily generated during cooking.
• Carbohydrate-based foodsVegetables, fruits, whole grains, and dairy products themselves have relatively few AGEs, and even after cooking, the content is still far lower than that of the same weight of meat.

In other words, the approach of "eating more fruits, vegetables, and whole grains, and less processed meat" itself reduces AGEs intake.

The relationship between AGEs and various bodily systems

AGEs accumulation is associated with changes in multiple systems. The following summarizes some of the more frequently discussed AGEs, indicating the primary source of the evidence—this is important because many conclusions are drawn from animal or in vitro experiments and cannot be directly equated with human results.

System/Oriented	Current understanding	Types of evidence
Blood sugar and insulin	Higher dietary AGEs are associated with insulin resistance; in patients with type 2 diabetes, restricting dietary AGEs is associated with improved insulin resistance.	Human randomized controlled trials (Uribarri et al.,Diabetes Care(2011)
kidney	AGEs accumulation is associated with changes in kidney structure and function; dietary restriction of AGEs slows the progression of kidney disease in animal models.	Animal experiments were the primary method of research (Feng et al., 2007; Bettiga et al., 2019).
cardiovascular	AGEs increase oxidative stress and vascular endothelial function via RAGE receptors, and are associated with atherosclerosis; high-temperature cooking of food was associated with elevated cholesterol and triglycerides in a human trial.	Mechanism studies + randomized controlled trials in humans (Birlouez-Aragon et al.)AJCN(2010)
skin	AGEs (Advanced Glycation End Products) cause collagen to cross-link and lose elasticity, and are considered one of the key players in skin aging.	Mechanism and Retrospective Study (Gkogkolou & Böhm, 2012)
Bones and joints	AGEs increase the cross-linking of collagen networks in bone and articular cartilage, making cartilage harder and bones more brittle; serum pentosidine levels are associated with fractures in some population groups.	Mechanism studies and cross-sectional human studies (Verzijl et al., 2001; Nakano et al., 2021)
Brain and cognition	Animal studies have shown that oral glycotoxins are associated with metabolic and cognitive changes, while human data are still accumulating.	Primarily animal experiments, with some human observations (Cai et al.,PNAS(2014)

It should be noted that:These findings mostly fall under the categories of "relationships" or "mechanisms".This does not mean that "AGEs directly cause a certain disease," nor does it mean that "reducing AGEs can prevent disease." It is more accurate to understand it as "a dietary direction that can be paid attention to and improved."

If you are concerned about joint care, you can also refer to <Glucosamine and OsteoarthritisLearn about nutrition and exercise recommendations related to joints.

Verification of common statements: Which are based on evidence, and which need to be revised?

There are many claims about AGEs, and the following is a comparison of some common ones with existing data:

Common sayings	judge	illustrate
Using acidic foods such as lemon and vinegar can reduce AGEs.	Based on	Marinating or seasoning with acidic ingredients can significantly reduce newly formed AGEs during cooking (Uribarri et al., 2010).
High-temperature cooking can increase AGEs by approximately 100 times.	Mostly correct, but the scope needs to be expanded.	The original research stated that "dry cooking can increase the number of newly formed AGEs by about 10 to 100 times compared to uncooked conditions," not that all cooking methods increase them by a fixed 100 times.
Dietary fiber helps slow down the glycation process in the body.	The statement needs to be revised.	A more accurate statement would be: Dietary fiber can slow down the rate at which sugar in the intestines enters the bloodstream, helping to stabilize postprandial blood sugar (Hong Kong Centre for Health Protection). Stabilizing blood sugar is one aspect of reducing endogenous AGEs, but it is inappropriate to directly state "fiber can slow down glycation."
Eating breakfast can reduce glycation and AGEs.	Insufficient evidence	The claim that "metabolism is more active in the morning, and eating at this time is less likely to trigger glycation" lacks research support; the value of eating breakfast lies in overall dietary regularity, rather than directly reducing AGEs.
Starchy foods should not exceed half of your total daily calorie intake.	Without a source, it is advisable to follow the official framework.	The Centre for Health Protection's "Healthy Eating Pyramid" lists cereals as the largest category to consume daily and recommends replacing some refined cereals with whole grains; however, there is no official upper limit of "starch not exceeding half of total calories".
B vitamins can reduce the probability of AGEs formation.	Some of these points are based on evidence, but the specific objects must be identified.	Existing research mostly usesSpecific high-dose supplementsStudies have shown that benfotiamine, a vitamin B1 derivative, and pyridoxamine, a vitamin B6-related compound, can inhibit the formation of advanced AGEs (AGEs) (Stirban et al., 2006; Williams et al., 2007). This is different from the idea that "eating foods containing B vitamins can reduce AGEs," and some of these studies are still in the experimental stage.
AGEs can cause blood cell necrosis and affect the blood's oxygen-carrying capacity.	The statement is inaccurate.	The current understanding of the mechanism is that AGEs bind to RAGE receptors, increasing oxidative stress and inflammation, and affecting vascular endothelial function; the statement "causing blood cell necrosis" is not supported by existing literature and should be revised.
AGEs increase the risk of fractures and arthritis.	There is a mechanism-based basis; it belongs to the related level.	AGEs increase the cross-linking of collagen between bone and cartilage, making cartilage harder and bones more brittle; related human studies have mostly focused on people with diabetes and kidney disease, so it is not appropriate to write it as a "direct risk" for everyone.

Method 1 for reducing AGEs: Use moist heat, low temperature, and short cooking time.

This is the most direct and relatively consistent link in the chain of evidence. Uribarri et al. (2010), after comparing different cooking methods, found that...Dry heat (frying, grilling, baking) significantly increases AGEs in food; while moist heat cooking, shortening the cooking time, and lowering the temperature can significantly reduce them.New AGEs are formed.

How can it actually be done?

• Use more moist and hot methodsSteaming, stewing, braising, simmering, blanching, and boiling are all methods of cooking. These methods generally involve temperatures not exceeding 100 degrees Celsius, consistent with the "low-fat cooking methods" recommended in the Hong Kong Centre for Health Protection's "Summary of Healthy Eating Principles".
• Avoid prolonged high-protein and high-fat foods at high temperatures.Red meat, poultry, and fish can be boiled or steamed until half-cooked, then pan-fried briefly to release their aroma.
• Shorten frying time and avoid frying until dark brown.The Centre for Food Safety recommends frying potatoes and starchy foods until they are light golden brown.
• Reduce processed foods and baked goodsFrench fries, fried chicken, cookies, cakes, and barbecue ingredients themselves have a high content of AGEs.
• Make good use of acidic marinadesMarinate the meat with lemon juice and vinegar before cooking; this is a win-win situation (see next section).

Incidentally, in addition to producing AGEs, high-temperature cooking also generates substances such as acrylamide, polycyclic aromatic hydrocarbons (PAHs), and heterocyclic amines (HCAs) (Center for Food Safety). Therefore, "reducing high-temperature dry-heat cooking" addresses multiple concerns simultaneously.

Method 2 for reducing AGEs: Make good use of acidic ingredients such as lemons and vinegar

This is the most important and practical point of this article. Uribarri et al. (2010) compared the effects of different treatments on newly formed AGEs in the same study, and the results showed:Besides AGE inhibitors like aminoguanidine, treating food with acidic ingredients such as lemon juice and vinegar is one of the most effective home remedies for significantly reducing the formation of new AGEs.

Why are acidic foods useful?

The saccharification reaction (Mainard reaction) is dependent on the acid-base environment; the reaction is slower in an acidic environment. Soaking ingredients in an acidic marinade can reduce the formation of new AGEs before and after heating. Note:This is a chemical-level effect, and it is not entirely the same as "antioxidant".—Although lemons also provide vitamin C, which has antioxidant properties, the two have different mechanisms.

Examples of everyday practices

• Marinate meat with lemon juice or vinegar for 20 to 30 minutes before grilling or frying.
• Salads are seasoned with lemon juice or vinegar, replacing some of the high-fat sauces.
• Adding a small amount of vinegar or tomatoes when stewing meat can enhance both flavor and cooking method.
• After blanching vegetables or steaming fish, drizzle with a small amount of lemon juice.

It must be emphasized that:Acidic ingredients are "cooking aids," not health supplements.However, it cannot replace more fundamental approaches such as a balanced diet and blood sugar control.

Methods to reduce AGEs (Part 3): Overall Dietary Patterns and Lifestyle Habits

Simply adding lemons (a traditional Chinese medicine approach) is insufficient to address AGEs, as a significant portion of AGEs in the body are naturally generated. The following approach aligns with official Hong Kong recommendations:

• Eat more fruits, vegetables and whole grainsFruits, vegetables, and whole grains are low in AGEs and provide dietary fiber. The Centre for Health Protection recommends that adults and adolescents...Consume 25 grams or more of dietary fiber daily.They also replaced some white rice with red rice and brown rice.
• Maintain stable blood sugarWhen blood sugar is high, the production of endogenous AGEs (Advanced Glycation End Products) accelerates, making postprandial blood sugar control an important aspect. Dietary fiber can slow down the rate at which the intestines absorb sugar, helping to stabilize blood sugar.
• Reduce your intake of high-sugar and high-refined-starch foods.The World Health Organization recommends that free sugar intake should be less than 101 TP4T of daily energy intake, and can be further reduced to below 51 TP4T.
• Control your weight, exercise regularly, get enough sleep, and don't smoke.These lifestyle habits are associated with oxidative stress and chronic inflammation, and form the basis of overall aging management.

The above approach aligns with the principles of the Hong Kong Centre for Health Protection's "Healthy Eating Pyramid"—consisting of grains as the largest food group, eating plenty of vegetables and fruits, and replacing some refined grains with whole grains. For further information on establishing a comprehensive dietary framework, please refer to <...>Balanced Diet: Understanding the Six Food Groups>and<How to consume whole grains〉。

The role of lemons and vinegar in daily diet

Lemon: A source of Vitamin C

The nutritional value of lemons primarily comes from vitamin C. Vitamin C acts as an antioxidant in the body, protecting cells from free radical damage; the body also needs it to produce collagen (NIH Dietary Supplements Office ODS). For a more practical approach to achieving "antioxidant" effects, it's...Eat more fruits and vegetables of different colors.It is not just about lemons.

There are many exaggerated claims about lemons and lemon water (such as weight loss, cancer prevention, and detoxification). We discussed these claims in [the article/section/etc.].7 Health Concerns About LemonadeThe above information has been verified one by one in the article and can be referred to accordingly.

Vinegar: Its Relationship with Postprandial Blood Sugar

Besides being an acidic pickling agent, vinegar itself has also been the subject of research and exploration. A systematic review and meta-analysis incorporating multiple clinical trials indicates that...Consuming vinegar with meals is associated with lower postprandial blood glucose and insulin response.(Shishehbor et al., 2017); another study observed that potatoes seasoned with vinegar and refrigerated had lower postprandial blood glucose and insulin responses (Leeman et al., 2006). These results are positive, but the effects are influenced by the content and quantity of the meal and cannot be considered as a treatment.

What should be noted when using it?

• Vinegar and lemon juice are both highly acidic.It is recommended to use with meals or dilute before use.It is not recommended to drink concentrated vinegar directly.
• People with acid reflux, gastritis, or gastric ulcers may experience discomfort from acidic foods and should consult a doctor first.
• Acidic foods may increase the risk of tooth erosion; rinse your mouth with water after drinking them.
• Vinegar may affect the absorption of some medications or blood sugar control. Those currently taking medication should consult a doctor or pharmacist first.

Who should pay special attention to? Medical boundaries and timing of seeking medical care.

This article discusses the direction of food and cooking, belonging to...Daily Nutrition InformationThis information should not be used as a basis for disease diagnosis, treatment, or prevention. In the following situations, the doctor's instructions should be followed:

• Blood sugar problems (diabetes or prediabetes)AGEs are related to blood sugar control, but blood sugar control must be based on individual plans from doctors and nutritionists, and diet should not be used to replace medication.
• Kidney diseaseDietary protein, potassium, sodium, etc., all need to be adjusted individually. Any dietary changes should be discussed with a doctor or registered dietitian first.
• Cardiovascular disease, hypertension, hyperlipidemiaPatients should have regular follow-up appointments and take medication as prescribed. Do not stop or reduce medication on your own.
• Joint or bone problemsIf you experience persistent joint pain, swelling, or unexplained fractures, you should seek medical evaluation as soon as possible.

If symptoms such as sudden chest pain, difficulty breathing, weakness on one side of the body, or slurred speech occur, you should...Call 999 immediately for help.Do not delay.

Frequently Asked Questions

What exactly are advanced glycation end products (AGEs)?

AGEs are structurally stable compounds formed by the direct reaction of sugar molecules with proteins and lipids without the participation of enzymes (the Maillard reaction). They can be produced by the body's metabolism or obtained from food, and are not easily broken down, thus accumulating with age. Research generally considers them a part of the aging process.

Is it only eating sweets that causes AGEs?

No. Although the name includes the word "sugar," the formation of AGEs is related to the ratio of carbohydrates, proteins, and fats in the diet, as well as blood sugar levels and cooking methods. Proteins and fats also participate in reactions at high temperatures, so simply looking at whether or not you eat sugar is not enough.

Why are lemons and vinegar said to reduce AGEs?

Basic research comparing different cooking methods has found that marinating or seasoning with acidic ingredients such as lemon juice and vinegar can significantly reduce the formation of newly formed AGEs during cooking. This is because the saccharification reaction proceeds more slowly in a slightly acidic environment. This is a cooking-level effect, and it belongs to a different mechanism than "antioxidation."

Is the statement "AGEs increase 100 times" accurate?

The scope needs to be expanded. The original study indicates that dry-heat cooking can increase newly formed AGEs by approximately 10 to 100 times compared to uncooked conditions, depending on the type of food and cooking conditions; not all cooking methods consistently increase them by 100 times. Switching to moist-heat cooking, shortening the cooking time, and lowering the temperature can significantly reduce these AGEs.

Can eating breakfast reduce AGEs?

There is currently no research to support the claim that "metabolism is more active in the morning, making it less likely for food to trigger glycation." The value of eating breakfast lies in maintaining overall dietary regularity and energy supply, rather than directly reducing AGEs. Rather than focusing on the timing of meals, the emphasis should be on cooking methods and overall food quality.

Does dietary fiber help with AGEs?

Dietary fiber does not directly "prevent" glycation, but it slows down the rate at which sugar in the intestines enters the bloodstream, helping to stabilize postprandial blood sugar. With more stable blood sugar, the formation of endogenous AGEs (advanced glycation end products) is also slower. The Hong Kong Centre for Health Protection recommends that adults and adolescents consume 25 grams or more of dietary fiber daily.

Can B vitamins reduce AGEs?

Studies in this area often use specific high-dose supplements, such as the vitamin B1 derivative fenofosine and the vitamin B6-related compound pyridoxine, which have been shown to inhibit AGEs formation. However, this is not the same as "eating foods containing B vitamins can reduce AGEs." Some studies are still in the experimental stage, and it is not recommended to supplement with high doses on your own.

Will AGEs damage the kidneys or cardiovascular system?

Current data shows that AGEs accumulation is associated with changes in the kidneys and cardiovascular system, with mechanisms involving oxidative stress and inflammatory responses. However, many conclusions come from animal or mechanistic studies, indicating an association rather than a direct cause of disease. Individuals with related conditions should follow their doctor's instructions and have regular follow-up appointments.

Besides diet, what else can affect AGEs in the body?

Blood sugar levels are a key factor; high blood sugar accelerates the formation of endogenous AGEs (Advanced Glycation End Products). In addition, chronic inflammation, oxidative stress, smoking, and insufficient sleep are also associated with the aging process. Therefore, controlling blood sugar, maintaining weight, regular exercise, sufficient sleep, and not smoking are all part of holistic management.

Do I need to completely give up fried foods?

There's no need to go to extremes. The key point is...Frequency and PracticeReduce the frequency of eating fried, grilled, and baked desserts. Instead, opt for steaming, stewing, boiling, and blanching methods, and add lemon juice or vinegar during cooking. Maintain a balanced diet; occasional fried foods are not a problem.

Data Sources and Health Disclaimer

Source:

• Uribarri J et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association. 2010；110(6):911–916. PMID 20497781(Dry cooking increases the risk of AGEs by 10 to 100 times, while acidic ingredients reduce the formation of new AGEs).
• Uribarri J et al. Dietary advanced glycation end products and their role in health and disease. Advances in Nutrition. 2015；6(4):461–473. PMID 26178030(AGEs source, RAGE receptor and uptake).
• Birlouez-Aragon I et al. A diet based on high-heat-treated foods promotes risk factors for diabetes mellitus and cardiovascular diseases. American Journal of Clinical Nutrition. 2010；91(5):1220–1226；. PMID 20335546(62-person crossover trial: High-temperature cooking is associated with decreased insulin sensitivity and increased cholesterol and triglycerides).
• Uribarri J et al. Restriction of advanced glycation end products improves insulin resistance in human type 2 diabetes. Diabetes Care. 2011. PMID 21709297(Dietary restriction improves AGEs and insulin resistance).
• Verzijl N et al. Crosslinking by advanced glycation end products increases the stiffness of the collagen network in human articular cartilage. Arthritis & Rheumatism. 2001. PMID 11822407(AGEs crosslinking with articular cartilage).
• Saito M, Marumo K. Collagen cross-links as a determinant of bone quality: a possible explanation for bone fragility in aging, osteoporosis, and diabetes mellitus. Osteoporosis International. 2010. PMID 19760059(Collagen cross-linking and bone fragility).
• Nakano M et al. Pentosidine and carboxymethyl-lysine associate differently with prevalent osteoporotic vertebral fracture and various bone markers. Scientific Reports. 2021. PMID 33328494(Pentoglycosides and osteoporotic fractures).
• Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology. 2012. PMID 23467327(AGEs and skin aging).
• Cai W et al. Oral glycotoxins are a modifiable cause of dementia and the metabolic syndrome in mice and humans. PNAS. 2014. PMID 24567379(Oral glycotoxins and their effects on metabolism and cognition, primarily through animal experiments).
• Stirban A et al. Benfotiamine prevents macro- and microvascular endothelial dysfunction and oxidative stress following a meal rich in advanced glycation end products. Diabetes Care. 2006. PMID 16936154(Phenylephrine and AGEs on postprandial endothelial function).
• Williams ME et al. Effects of pyridoxamine in combined phase 2 studies of patients with type 1 and type 2 diabetes and overt nephropathy. American Journal of Nephrology. 2007. PMID 17823506(Pyridoxine research).
• Shishehbor F et al. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Research and Clinical Practice. 2017. PMID 28292654(Vinegar and postprandial blood sugar).
• Lim J, Henry CJ, Haldar S. Vinegar as a functional ingredient to improve postprandial glycemic control. Molecular Nutrition & Food Research. 2016. PMID 27213723(Vinegar and postprandial blood sugar regulation).
• Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. European Journal of Clinical Nutrition. 2006. PMID 16034360。
• Bettiga A et al. The Modern Western Diet Rich in Advanced Glycation End-Products (AGEs): An Overview of Its Impact on Obesity and Early Progression of Renal Pathology. Nutrients. 2019. PMID 31366015(AGEs and kidneys).
• López-Otín C et al. Hallmarks of aging: An expanding universe. Cell. 2023. PMID 36599349(Aging markers).
• Centre for Health Protection, Department of Health, Hong Kong.Summary of Healthy Eating Principles(Healthy eating pyramid, grain-based diet, low-fat cooking methods).
• Centre for Health Protection, Department of Health, Hong Kong.Healthy diet high in fiber(Adults and adolescents should consume 25 grams or more of dietary fiber daily. Fiber helps stabilize blood sugar.)
• Hong Kong Centre for Food SafetyHome cooking methods and food safety(High-temperature cooking produces acrylamide, PAHs, HCAs, and COPs; boiling and steaming are done at lower temperatures).
• Hong Kong Centre for Food SafetyIs air frying simply less harmful than deep frying?(Recommendations for high-temperature cooking with acrylamide, and cooking until golden brown).
• World Health Organization.Healthy diet(Recommendations regarding free sugars and saturated fats).
• The Office of Dietary Supplements (ODS) of the National Institutes of Health.Vitamin C (Consumer Version)(The relationship between Vitamin C as an antioxidant and collagen production).

Health Disclaimer:This article is for general health and nutrition information only and should not replace professional medical diagnosis, treatment, or individual nutritional advice. Everyone's health condition, dietary needs, and disease risks are different; cooking methods and dietary adjustments should be determined on an individual basis. If you have diabetes, kidney disease, cardiovascular disease, acid reflux, stomach ulcers, or joint and bone problems, or are taking long-term medications, consult your doctor or registered dietitian before changing your diet; do not stop or reduce your medication on your own. If you experience sudden chest pain, difficulty breathing, weakness on one side of your body, or slurred speech, call 999 immediately for help.