NSAIDs
Aspirin, along with a number of other NSAIDs (Non Steroidal Anti Inflammatory Drugs) are used by many Americans not only for pain relief, but also to help thin the blood to reduce risk for stroke or heart attack. What you may not know is that it can also deplete folate and vitamin C from your system, making you more susceptible to cold, flu, and other infections that someone with normal levels may not be. Low levels of folate have also been linked to increased risk for various cancers including breast and colon cancer.

Calcium Channel Blockers
Used to treat high blood pressure, most people are more familiar with diuretics than calcium channel blockers. While it seems to be common knowledge that diuretics (which cause water excretion) can cause the depletion of important nutrients, it’s less known that calcium channel blockers can cause the same effect. The major nutrient lost because of this is potassium, which low levels of can cause fatigue and weakness of muscles. Because of this, blood pressure can rise in response to the added stress- which completely negates the intended use of the drug in the first place.

Fibrates
Prescribed to patients who have trouble managing cholesterol with statin drugs, fibrates can help to raise HDL (good cholesterol) and lower LDL (bad cholesterol) as well as triglycerides. On the downside of this equation, they can also lower natural levels of both vitamin E and coenzyme Q10. Low levels of vitamin E can increase risk for nerve disorders, heart disease, and cancer to name a few. Deficiencies in CoQ10 will usually result in muscle weakness and sometimes pain.

Diabetes drugs
The most popular oral medication for diabetes, metformin, makes cells more responsive to insulin and reduces weight gain and excessively low blood glucose better than other drugs. In addition to lowering blood sugar, it also lowers levels of vitamin B-12 and folate. Depleted levels of these vital nutrients can lead to bouts with depression, forgetfulness, and fatigue.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.

If you’re craving a steak or a burger:
Cravings for red meat can signal a lack of iron, or conjugated linoleic acid, which is a fatty acid that helps your body burn stored fat. A healthier option to replace iron is dark, leafy greens like spinach.  This is especially beneficial if your diet is high in fat or carbohydrates. Try incorporating smaller amounts of red meat into your diet so that you don’t go overboard when you do indulge.

If you’re craving baked goods:
This usually indicates that your blood glucose levels are fluctuating. The stress hormone cortisol triggers the release of glucose, and thereby insulin to regulate it. The sugars and carbohydrates in baked goods raise levels of blood sugar and serotonin, which is a brain chemical that invokes feelings of happiness.  Instead, try a piece of fruit or a glass of 100% fruit juice.  Not only will the natural sugars help level you out, but they also provide nutrients like vitamin C that you can’t get from a brownie.

If you’re craving chocolate:
Chocolate contains an amino acid called phenylalanine, which is essential in the body’s production of brain chemicals dopamine and serotonin.  These chemicals enhance mood, and reduce pain. A better choice is dark chocolate as it has less sugar and more cacao.  Another option is to mix unsweetened cocoa powder with skim milk and add a natural sugar substitute like Stevia.

If you’re craving French fries:
This usually means you’re lacking sodium, or experiencing a blood sugar imbalance caused by cortisol. The simple carbs in potatoes break down to glucose, and the salt will satisfy your need for sodium.  The healthy alternative is salted nuts like almonds, pecans, or walnuts.  These are full of sodium as well as healthy omega 3 fatty acids.  The protein found in nuts will help keep your energy up as well.