9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

M Hasan    4:32 AM   

About the Experts

Martha Theran, MS, RD, RDN, is a registered dietitian nutritionist and educator at the Pritikin Longevity Center. She’s also a fitness specialist and holds a master’s degree in functional nutrition and herbalism.

Amy Brownstein, MS, RDN, is a registered dietitian nutritionist and consulting dietitian with MyNetDiary. She’s also a private practice dietitian with a master’s degree in biochemical and molecular nutrition.

Katie Janeczek, MS, RDN, LDN, is a registered dietitian nutritionist at Ciba Health and the author of Whole Fueled: Whole Food Recipes for Weight Loss.

Vicki Shanta Retelny, RDN, is a registered dietitian nutritionist, author, and host of the Nourishing Notes podcast. She’s also a nutrition consultant for Northwestern University.

Highlights

Sea moss is a type of algae that’s rich in a range of vitamins, minerals, and unique marine nutrients. It has a long history of human consumption, both as a part of a diet and for medicinal purposes. Modern research on sea moss is limited, but some evidence suggests that it possesses powerful health benefits. Experts warn, however, that consuming too much could be harmful.

Sea moss, also known as Irish moss, is a type of red seaweed that’s been consumed by humans for thousands of years, says Martha Theran, MS, RD, RDN, registered dietitian nutritionist and educator at the Pritikin Longevity Center. “It’s rich in vitamins, minerals, and antioxidants and has been used traditionally for its nutritional and medicinal properties,” she says. But more recently, “sea moss has gained popularity as a nutrient-rich superfood.” In fact, it’s become a multi-billion dollar industry over the last few years, according to Virtue Market Research. It’s available as a supplement or in a powder, gel, or gummy form, says Amy Brownstein, MS, RDN, consulting dietitian with MyNetDiary. You can also buy it raw.

But does sea moss live up to its hype? Theran says that while the research on sea moss is limited, there are reports of its potential to support a range of health benefits from skin health to brain and digestive support—to a point. Because of its nutritional density, our experts say that consuming too much sea moss can lead to potential problems.

What is Sea Moss?

This red algae—formally known as Chondrus crispus—is found mainly on rocks along the North Atlantic coasts, Theran says. When it washes up in Europe, North America, and some Caribbean islands, it looks similar to the frequently spotted tangles of slick brown seaweed known as sargassum, according to a study in Advances in Botanical Research.

Sea moss is often used in food production as a thickening and stabilizing agent, explains Katie Janeczek, MS, RDN, LDN, a dietitian nutritionist at Ciba Health. You’ll see this byproduct of sea moss on ingredient lists as carrageenan—and while this additive improves the texture of processed foods, it has no nutritional value, according to 2024 research published in Nutrition & Diabetes. In fact, the research says that in this additive form, carrageenan may actually pose health risks, including a greater risk of type 2 diabetes.

But pure sea moss—with its natural carrageenan—is a great source of nutrients, such as calcium, magnesium, and iron, Janeczek says. Given its growing popularity, sea moss is available in several forms depending on how you want to use it, explains Theran. These include:

• Gel form: Designed to add to foods and drinks like smoothies, juices, soups, teas, or cereal
• Capsules (or gummies): “Convenient for supplementation,” Theran says.
• Powders: Available to mix into beverages or sprinkle over meals.
• Raw (dried): “Can be soaked and rehydrated, then added to recipes.”

Sea Moss Nutrition

Sea moss is a natural source of micronutrients, such as iodine (essential for thyroid function) and iron (an essential mineral for physical and mental energy). A standard two-tablespoon serving of raw Irish sea moss contains the following nutrients:

• Calories: 5
• Fat: 0 g (0 percent recommended daily value, or DV)
• Protein: 0.2 g (0 percent DV)
• Sodium: 6.7 mg (0 percent DV)
• Carbohydrates: 1.2 g (0 percent DV)
• Dietary fiber: 0.1 g (0 percent DV)
• Magnesium: 14.4 mg (4 percent DV)
• Calcium: 7.2 mg (1 percent DV)
• Potassium: 6.3 mg (0 percent DV)
• Iron: 0.89 mg (5 percent DV)
• Phosphorus: 15.7 mg (2 percent DV)

Types of Sea Moss

Though most sea moss products are made from the red algae Chondrus crispus, the term “sea moss” may sometimes refer to algae or seaweed that comes in various colors, from green and yellow to purple and black. The plant’s nutritional profile can vary depending on where it is grown, explains Vicki Shanta Retelny, RDN, an author and host of the Nourishing Notes podcast. Some sea moss product manufacturers claim that ocean-harvested sea moss is better than sea moss grown in a controlled environment, such as a pool. However, there’s little research on the nutritional differences, and existing studies do not back up the claim.

Sea Moss Benefits

“Sea moss may have potential benefits for gut health, blood sugar control, and cell and heart health, but more robust research is needed, especially in humans, to determine the benefits of sea moss,” says Shanta Retelny. Despite the lack of studies, there’s a simple reason sea moss has taken the wellness world by storm: It has a strong nutritional profile.

1. It might protect your nervous system

“[Sea moss] is especially known for supporting thyroid health, thanks to its natural iodine content, which is essential for hormone production,” Janeczek says. “This helps regulate metabolism, energy levels, and hormone balance,” adds Theran. Studies also suggest that the bioactive compounds in sea moss may help protect against nervous system diseases, such as Parkinson’s, Alzheimer’s, and multiple sclerosis, according to a 2021 review of research published in Marine Drugs. “Red seaweed may have neuroprotective effects because of its ability to alleviate oxidative stress,” Theran says. However, more clinical and large-scale studies on humans are needed to investigate these potential effects.

2. It may help weight loss

“Low in calories and rich in fiber, sea moss may increase satiety and reduce appetite,” Theran says. Its main source of fiber is carrageenan—the part of sea moss that gets extracted in food manufacturing to thicken processed foods. But when consumed in sea moss, it acts like soluble fiber in your gut, which helps slow down digestion and make you feel fuller for longer, according to 2020 research published in Life. Another 2021 study published in Food Science & Nutrition suggests that natural carrageenan might promote increased fat burning, too. However, the study was conducted on mice, and the researchers say that more studies are needed to understand this potential effect in humans.

3. It supports a strong immune system

Theran says that sea moss is rich in antioxidants and anti-inflammatory compounds, which play roles in immune support and reducing inflammation (which is a contributor to chronic disease). Its strong nutritional profile is also full of vitamins and minerals known to support immune system strength, such as iron, zinc, and B vitamins. Research published in Nutrition Reviews in 2020 supports sea moss’s strong anti-inflammatory and antioxidant activity. However, it also suggests that seaweeds—including red sea moss—might have antiviral properties, potentially offering protection against viruses like Covid. But again, this research is limited to lab-based studies.

4. It may improve gut health

“Many people also take sea moss for gut health since it contains prebiotic fiber that feeds beneficial gut bacteria and supports digestion,” Janeczek says. This gut microbiome support is also thought to contribute to sea moss’s immune system-boosting effects. An imbalance in gut bacteria is linked to the development of chronic conditions, such as inflammatory bowel disease (IBD), immunodeficiency, high blood pressure, type 2 diabetes, obesity, and cancer, per 2021 research published in Marine Drugs. “[Sea moss] also contains mucilage, a gelatinous fiber that may soothe the digestive tract,” says Theran. This plant-based mucilage promotes regular bowel movements, according to 2021 research published in Nutrients. It also promotes satiety, helping to reduce overall calorie intake, which helps support the claim that sea moss aids in weight loss.

5. It could aid in blood sugar control

“Sea moss is a rich source of vitamins, minerals, fatty acids, and polyphenols, which contribute to its potential health benefits,” says Brownstein. “These nutrients in sea moss may potentially provide anti-inflammatory effects that help with blood sugar and blood pressure regulation.” More specifically, “many types of sea moss contain fucoxanthin, and research shows fucoxanthin can help control blood sugar,” Theran explains. This is a plant-based compound found primarily in seaweeds that’s shown anti-diabetic and anti-obesity effects, according to 2022 research from Marine Drugs.

6. It might make your skin glow

Sea moss has a high content of sulfur and vitamins like A and E that may support clearer skin and reduce acne or irritation, Theran says. “It is sometimes used in skincare for its potential to hydrate and soothe the skin.” In fact, the National Eczema Association (NEA) says that sea moss is thought to have anti-inflammatory, antifungal, and antiviral properties that could make it an effective remedy against skin issues like eczema. Seaweeds, like sea moss, also contain bioactive compounds that may protect against sun damage to the skin, according to 2021 research published in Marine Drugs. Sea moss also contains a range of vitamins and minerals known to contribute to healthy skin, per the NEA. However, if you’re using medication to manage a skin condition—like corticosteroids or cortisone cream for eczema—the NEA cautions against switching to natural skincare remedies like sea moss without consulting your healthcare provider. Natural doesn’t always mean better.

7. It could support joint and bone health

Sea moss is rich in minerals like magnesium, calcium, and potassium, which are essential for bone and joint function, Theran explains. In fact, seaweed was considered a medicinal remedy for bone fractures in ancient times, says 2024 research published in Marine Drugs. Modern-day research suggests that this mineral profile in sea moss promotes joint health and bone density. One study published in the Asian Journal of Medical Sciences found that sea moss helped alleviate pain, fatigue, and weakness in people with musculoskeletal issues and joint problems—but the study was small (80 participants), indicating a need for more robust research.

8. It may boost your energy

“The iron content in sea moss may help combat fatigue,” Theran says. “Particularly in individuals with iron deficiency.” A two-tablespoon serving of sea moss can provide around 10% of your daily recommended value of iron, depending on the product. Nearly one in three Americans may have an undiagnosed iron deficiency, according to a 2024 report in JAMA Network Open. Because iron is essential to transport oxygen around your body, even a mild deficiency means that your muscles, tissues, and cells aren’t getting enough fuel—and that can lead to symptoms like fatigue, brain fog, and trouble concentrating.

9. It might have anti-cancer properties

Many different types of marine plants are currently being studied for potential anti-cancer properties, including sea moss. While research is in its early stages, the 2024 Marine Drugs review points to reports suggesting that compounds found in sea moss—including fatty acids, carrageenan, and polysaccharides—have been shown in lab studies to have anti-cancer effects. One 2021 study published in Cancers focuses on a particular compound called fucoxanthin. In lab models, it was shown to trigger apoptosis (cell death) in colon cancer cells and prevent cancer cells from spreading. Other research, published in Frontiers in Oncology in 2023, suggests that a consistent intake of the anti-inflammatory phytochemicals found in marine products like sea moss may reduce the risk of cancer development.

Risks and Side Effects

As mentioned, sea moss contains iodine, which plays a vital role in thyroid function. But Shanta Retelny warns that overconsumption of iodine can cause thyroid problems. Similar to iodine deficiency, too much iodine can cause goiters and hypothyroidism. “[It] may increase the risk of thyroiditis (inflamed thyroid) and thyroid cancer,” as well, adds Brownstein. The recommended dietary allowance for iodine is 150 micrograms (mcg) for most adults. According to the National Institutes of Health, the maximum tolerable intake level of iodine for most adults is 1,100 mcg. Eating more than 286 grams of sea moss in one day could lead to health problems because it would exceed that limit, according to a 2020 study published in Environmental Science and Pollution Research.

Aside from potential iodine overdose, which can cause mouth burning, stomach pain, and a weak pulse, sea moss “may contain a high amount of heavy metals,” says Shanta Retelny. “As with anything, moderation is key.” According to a 2025 report in the Journal of Agriculture and Food Research, chronic exposure to heavy metals—such as arsenic, cadmium, lead, and mercury—is linked to serious health outcomes, including cognitive problems, heart disease, cancer, kidney issues, and liver damage. Given this potential contamination risk, Brownstein advises limiting sea moss intake to a few times a week rather than daily.

Theran adds that while sea moss is generally safe for most people when consumed in moderation, certain situations warrant extra caution:

• Thyroid conditions: Those with thyroid disorders should consult a healthcare provider before using sea moss due to its iodine content.
• Pregnancy and breastfeeding: It’s advisable to avoid sea moss during pregnancy and breastfeeding unless recommended by a healthcare professional.
• Allergies: Individuals with allergies to seafood or iodine should avoid sea moss.
• Medication interactions: Sea moss may interact with certain medications, such as those for thyroid conditions or blood thinners.

How to Shop for Sea Moss

Sea moss supplements are often combined with doses of anti-inflammatory turmeric or other health-boosting nutrients. For pure sea moss, look for dried or fresh red algae labeled “Irish moss” or “Chondrus crispus.” You can find it online or at some health food or supplement stores. The U.S. Department of Agriculture does not recommend a specific serving size for sea moss, so follow the serving sizes listed on your product label for the best results. “Iodine content may vary depending on the form of sea moss,” Brownstein adds. “Double check supplement or ingredient labels to determine an appropriate amount of sea moss to stay within the RDA for iodine.”

Want to Give Sea Moss a Try?

Here’s what our nutrition experts recommend.

How to Eat Sea Moss

“While there’s no established dosage, the recommended dose is no more than one to two tablespoons (four to eight grams) of sea moss per day,” Theran says. “It’s advisable to start with a smaller dose to assess tolerance.” You can take sea moss as a supplement or buy a prepared gel or powder to add to recipes, Brownstein says. “You can also prepare a sea moss gel by soaking [raw, dried] sea moss and blending it with water,” she says. “Sea moss may have a fishy taste,” she adds. But you can reduce some of the fishiness by soaking dried sea moss before using it.

From there, here are a few ideas on how to use sea moss:

• Blend a couple of tablespoons of sea moss into your favorite morning smoothie.
• Use sea moss to thicken broths and soups.
• Add sea moss gel to homemade ice cream as a binder.
• Stir a spoonful of sea moss into applesauce, pudding, jam, or pie filling.
• “You can even eat it straight from the jar,” Brownstein says. And if a sea moss recipe calls for sea moss gel, that just means dried sea moss soaked in filtered water overnight.

There is no research on how long sea moss gel will stay fresh in your refrigerator, so store leftovers at your own risk.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading: * Vitamins Nutritionists Don’t Take—So You Shouldn’t Either * The 6 Best Supplements to Lower Blood Sugar, According to Expert Doctors * 10 Foods that Thyroid Experts Avoid—and 3 that They Love * These 6 Small Seeds Pack in the Biggest Benefits for Your Health

Online threats target key climate diet report

Online threats target key climate diet report

M Hasan    5:33 AM   

A Major Scientific Update on Healthy and Sustainable Diets

A significant scientific update to one of the most influential food and planetary health reports in recent years is currently facing a coordinated misinformation campaign. The EAT-Lancet Commission, an independent scientific body collaborating with the prestigious British medical journal The Lancet, has released a major revision of its 2019 report on diets that are both healthy for people and the planet. This updated report emphasizes the importance of incorporating a diverse range of nuts, legumes, whole grains, fruits, and vegetables into daily meals while significantly reducing meat, dairy, and sugar consumption.

This message, which seems straightforward, has been widely accepted by global health and environmental experts. According to Johan Rockström, co-chair of the commission and director of the Potsdam Institute for Climate Impact Research, food systems account for roughly 30% of global greenhouse gas emissions. New research from over 35 countries across six continents highlights how integrating healthy foods into dietary guidelines, addressing food loss and waste, choosing local products, and adopting sustainable agricultural practices can reduce environmental stress and cut emissions by more than half. These changes could also prevent up to 15 million premature deaths annually.

"By uniting the latest science on health and climate, it shows that what we put on our plates can save millions of lives, cut billions of tons of emissions, halt the loss of biodiversity, and create a fairer food system," Rockström stated.

A Coordinated Campaign Against the Planetary Health Diet

Despite the widespread acceptance of the "planetary health diet"—which was cited over 10,000 times since its initial release in 2019—this message has not been well-received in online communities that promote meat-centered diets as natural, essential, and environmentally friendly. The original report faced a surge of misinformation on social media, including misleading or biased content that undermined its findings.

An investigation by the Changing Markets Foundation revealed that a "targeted and coordinated campaign" involving industry-friendly scientists, doctors, health influencers, journalists, and authors aimed to discredit the 2019 EAT-Lancet report and its sustainability research. Critics portrayed the report as "dangerous, elitist, and anti-science." Maddy Haughton-Boakes, a senior campaigner at Changing Markets, noted that much of the backlash initially appeared organic but was later found to be orchestrated.

She explained that "mis-influencers" used similar wording and hashtags like #Yes2Meat, #MeatHeals, and #ClimateFoodFacts to promote the benefits of meat consumption. With rising food prices and geopolitical instability, there are signs that this latest report may face similar resistance.

Social Media and AI Fueling Misinformation

Haughton-Boakes pointed out that the weakening of fact-checking mechanisms and safeguards against misleading information on platforms such as X, Instagram, and Facebook have contributed to the spread of misinformation. The rise of AI tools has further accelerated the distribution of fake news, deepfake videos, and convincing images.

Jose Henrique Bortoluci, a sociologist with the Paris-based Geopolitical Studies Group, and Emmanuel Guerin, a fellow at the European Climate Foundation, highlighted how the relative freedom of social media has created an environment where climate disinformation thrives. They emphasized that opportunistic individuals and groups have mastered the art of imitating expertise or undermining it through the rise of pseudo-experts and think tanks that discredit climate science.

In an email to DW, Bortoluci stressed the need for social media platforms to be regulated similarly to broadcast media and advertising. He argued that no individual or institutional effort can limit the spread of fake news unless platforms themselves take responsibility for tackling the issue.

Reclaiming the Emotional Narrative

Rockström expressed concern about the resurgence of misinformation and climate denialism but emphasized that the new report is equipped to withstand these challenges. He clarified that the planetary health diet is not a one-size-fits-all approach, countering a common misinterpretation of the 2019 report.

Walter C. Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, noted that the planetary health diet aligns with many traditional diets worldwide. To connect with people, the report will feature a series of images showcasing examples of this healthy meal plan on its website. This initiative aims to reclaim the "emotional narrative" that has been distorted by misinformation.

"[The pictures] make the case that this is not a deprivation diet that we're talking about," said Willett. "This is something that could be delicious, aspirational, and healthy."

Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

M Hasan    10:14 PM   

The Power of Lifestyle Changes in Preventing Type 2 Diabetes

A recent study has shown that a combination of a lower-calorie Mediterranean diet, regular exercise, and professional nutritional support can significantly reduce the risk of type 2 diabetes in individuals who are overweight or severely obese, particularly those aged between 55 and 75. This research highlights the potential for lifestyle modifications to have a profound impact on public health.

Dr. Frank Hu, coauthor of the study and a leading expert in nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized that modest and sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes globally. According to the findings published in the Annals of Internal Medicine, participants who followed a lower-calorie Mediterranean diet, engaged in moderate daily exercise, and received professional weight loss support experienced a 31% reduction in their risk of developing type 2 diabetes compared to those who only followed the Mediterranean diet.

Hu explained that this significant reduction is likely due to multiple factors, including improved diet quality, increased physical activity, and modest weight loss. Participants also saw a notable decrease in body fat percentage, particularly visceral adiposity (belly fat), and an improvement in their body mass index. These changes in body composition may have played a crucial role in reducing diabetes risk.

Christopher Gardner, a professor at Stanford University, initially found the study results "boring" because it was well-established that calorie reduction, a plant-forward diet with healthy fats, and exercise can help prevent type 2 diabetes. However, he later recognized the study's significance, noting that most people struggle to maintain these lifestyle changes over time. In contrast, the participants in this study demonstrated remarkable adherence to the program over six years, leading to lasting lifestyle changes.

Long-Term Support and Adherence

The study is part of a larger eight-year randomized clinical trial called Predimed-Plus, conducted in Spain. It involved 6,874 participants with body mass indexes ranging from 27 to 40, all of whom had metabolic syndrome—a condition characterized by high blood pressure, high blood sugar, altered cholesterol levels, and excess abdominal fat. Metabolic syndrome is a known risk factor for insulin resistance and type 2 diabetes, as well as heart disease and stroke.

Half of the participants were asked to follow a Mediterranean diet with a 30% reduction in calories, which equates to about 600 calories per day. They were encouraged to limit added sugars, refined breads and cereals, butter, cream, processed meats, and sweetened drinks. The diet included a higher proportion of healthy fats, such as extra virgin olive oil, along with balanced amounts of carbohydrates and protein.

Participants also engaged in 45 minutes of aerobic exercise daily, six days a week, alongside strength, flexibility, and balance exercises. This combination of dietary and physical activity changes was designed to promote long-term health benefits.

The Role of Professional Support

To ensure adherence, the intervention group received support from trained dietitians three times a month during the first year, followed by monthly group sessions and individual check-ins every three months for the remaining five years. This ongoing support helped participants maintain their lifestyle changes and achieve greater weight loss than the control group.

In contrast, the control group received monthly supplies of olive oil but only general nutritional and exercise advice twice a year. They did not have calorie restrictions, structured exercise programs, or specific weight-loss goals.

Understanding the Mediterranean Diet

The Mediterranean diet, often described as an eating style rather than a strict diet, has been associated with numerous health benefits. Studies suggest it can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It emphasizes plant-based foods, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil. Red meat is consumed sparingly, while oily fish rich in omega-3 fatty acids is encouraged.

Social interactions during meals and regular physical activity are also integral to the Mediterranean lifestyle. Eating with family and friends, mindful eating, and engaging in movement and exercise are key components of this approach.

Embracing a Healthier Lifestyle

Adopting a Mediterranean-style diet can lead to long-term health improvements. By focusing on whole, nutrient-dense foods and incorporating regular physical activity, individuals can enhance their overall well-being and reduce their risk of chronic diseases. With the right support and commitment, making sustainable lifestyle changes is not only possible but highly beneficial.

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

M Hasan    7:30 AM   

Foods to Support Healthy Aging After 50

As you move into your 50s, maintaining a healthy lifestyle becomes increasingly important. This stage of life often brings changes such as hormonal shifts, increased risk of chronic inflammation, and the need for better support for brain, bone, and muscle health. Fortunately, incorporating specific nutrient-rich foods into your diet can make a significant difference in how you feel and function as you age.

The Top Five Foods for Healthy Aging

1. Berries

Berries like blueberries, blackberries, strawberries, and raspberries are packed with antioxidants that help combat inflammation and support cognitive health. These fruits are easy to add to meals or snacks, making them a convenient choice for busy lifestyles. They are also a key component of the MIND diet, which is designed to protect against cognitive decline. With two out of three Americans experiencing some form of cognitive decline by age 70, including berries in your diet can be a proactive step toward preserving brain function.

2. Beans

Beans contain compounds such as peptides, polyphenols, and saponins that have anti-inflammatory properties. They are also high in fiber, which supports gut health and can help manage menopause-related digestive issues. A single cup of black beans provides about half of your daily fiber needs and offers plant-based protein that helps prevent muscle loss as you age. Whether eaten as a side dish, in salads, or as part of a stew, beans are a versatile and nutritious addition to any meal.

3. Dark Leafy Greens

Dark leafy greens such as spinach, kale, watercress, and bok choy are rich in vitamins A, C, E, and K, along with powerful polyphenols and other phytochemicals that help reduce inflammation and oxidative stress. These greens are also an excellent source of calcium, magnesium, and potassium, which are essential for maintaining strong bones during menopause. For those who find it challenging to eat traditional salads, adding dark leafy greens to smoothies can be an easy way to boost your intake.

4. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. Including salmon in your diet can support heart health, reduce joint stiffness, and help preserve brain function. It’s also a great source of vitamin D and high-quality protein, both of which are crucial for maintaining muscle mass and bone strength. Creative ways to enjoy salmon include making homemade poke bowls or using it in stir-fries.

5. Nuts

Nuts are a powerhouse of nutrients, offering antioxidants, healthy fats, and minerals such as magnesium and selenium. Almonds and walnuts are particularly effective at reducing inflammation, while Brazil nuts are known for their ability to lower oxidative stress. For those who don’t consume fish, walnuts provide a valuable source of omega-3 fatty acids. Nuts make for a convenient and satisfying snack that can be enjoyed on the go.

Additional Tips for Healthy Aging

In addition to dietary changes, there are several other lifestyle factors that contribute to healthy aging:

• Stay active: Regular physical activity helps prevent chronic diseases, reduces the risk of falls, and supports muscle and bone health. Incorporating a mix of cardio, strength training, balance exercises, and stretching into your routine can maximize benefits.
• Socialize: Maintaining meaningful relationships and staying socially engaged can improve mental health and reduce the risk of chronic illness.
• Prioritize sleep: Quality sleep is essential for overall health, helping to lower disease risk and improve mental and physical functioning.
• Get regular checkups: Routine health screenings and vaccinations play a vital role in preventing illness and managing existing conditions.

By combining these dietary and lifestyle strategies, you can take proactive steps toward aging well and maintaining your overall health. Making small, consistent changes can lead to long-term benefits, ensuring that you enjoy a vibrant and active life well into your later years.

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

M Hasan    6:04 AM   

Understanding NAD+ and Its Role in Health

NAD+ (nicotinamide adenine dinucleotide) has become a buzzword in the wellness world, especially among those interested in longevity and healthspan. As someone who’s diving into a longevity-focused lifestyle, I’ve noticed an increasing number of mentions about NAD+ on social media. While many people may not be familiar with it, its potential to enhance cellular function and support overall well-being is gaining attention.

NAD+ is a coenzyme found in all living cells, playing a crucial role in energy production and DNA repair. It helps convert food into energy and supports the body's natural repair processes. However, as we age, NAD+ levels naturally decline, which is why many are turning to supplements to maintain optimal levels.

The Science Behind NAD+ Supplements

One of the most popular supplements for boosting NAD+ is Tru Niagen, which contains a patented form of nicotinamide riboside (NR), a precursor to NAD+. NR is considered one of the most effective ways to increase NAD+ levels in the body. According to research, this supplement can significantly elevate NAD+ levels within a few weeks.

Dr. Andrew Shao, Senior Vice President of Global Regulatory and Scientific Affairs at Niagen Bioscience, explains that NAD+ levels start to decline in our 30s and continue to decrease with each passing decade. This decline is linked to various aging-related issues, making NAD+ supplementation a promising avenue for those looking to support their health.

Why Oral Supplementation?

While there are various methods to boost NAD+ levels, such as intravenous (IV) therapy or intranasal administration, oral supplementation offers a more convenient and affordable option. Dr. Nayan Patel, PharmD, founder of Auro Wellness, notes that direct oral supplementation with NAD+ itself is ineffective due to poor absorption. Instead, precursors like NR and NMN are more effective because they can be absorbed through the digestive system.

Tru Niagen Pro, which contains 1,000mg of Niagen, has been shown to raise NAD+ levels by up to 150% in three weeks. This makes it a viable alternative for those seeking to improve their health without the cost and inconvenience of IV therapy.

Personal Experience with Tru Niagen

I have been taking Tru Niagen Pro for a month and have noticed significant changes in my daily life. My sleep quality has improved, and I feel more alert and focused throughout the day. I no longer experience the usual morning fatigue, even when my children wake up early. I’ve also felt more motivated to engage in physical activities like walking and Pilates.

The effects were subtle at first, but over time, I’ve felt a noticeable improvement in my overall energy and well-being. It’s not the jitters of caffeine, but rather a sense of being well-rested and rejuvenated.

How Long Does It Take to Feel the Effects?

I experienced changes within just a few days of starting Tru Niagen, which is faster than many other supplements. Research suggests that measurable effects can occur within a week, although the timeline can vary from person to person. Compared to NAD+ shots, which provide immediate results, oral supplementation takes a bit longer to build up, but the benefits are still evident.

Should You Take Tru Niagen Long-Term?

Consistency is key when it comes to NAD+ supplementation. Dr. Shao emphasizes that ongoing use allows the body to fully benefit from the support provided by NAD+ restoration. Like other foundational health practices, regular use is essential for long-term results.

Final Thoughts and Recommendations

While NAD+ supplements like Tru Niagen show promise, they should be part of a comprehensive health strategy that includes proper nutrition, exercise, and adequate sleep. Dr. Julianna Lindsey, a physician specializing in anti-aging medicine, advises consulting with a healthcare professional before starting any new supplement regimen.

For me, the decision to continue using Tru Niagen is based on the positive changes I've experienced and the strong clinical research supporting the product. It has genuinely made a difference in my life, and I believe it could do the same for others looking to enhance their health and well-being.

7 Hidden Protein Deficiency Signs Dietitians Know About

7 Hidden Protein Deficiency Signs Dietitians Know About

M Hasan    12:00 AM   

Understanding the Subtle Signs That You Need More Protein

Protein is a vital nutrient that plays a crucial role in maintaining overall health and well-being. While most people meet the minimum protein requirements, there are instances where the body may not be getting enough high-quality protein to support its needs. This can lead to various subtle signs that indicate an imbalance in your diet.

The Importance of Protein in Daily Life

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It also helps keep you feeling full longer, which can aid in weight management. However, when the body lacks sufficient protein, it can send out signals that may not always be obvious.

7 Under-the-Radar Signals That You Need More Protein

1. You’re Always Hungry
   Feeling unsatisfied after meals or experiencing frequent hunger can be a sign that you're not getting enough protein. Protein helps regulate appetite by boosting hormones that make you feel full. Without enough protein, you may find yourself reaching for snacks more often.

2. You’re Always Getting Sick
   A weakened immune system can result from inadequate protein intake. When you consume enough protein, your body breaks it down into amino acids, which are used to create immune cells and antibodies. If there’s a shortage of these building blocks, your immune system may not function as effectively, making you more susceptible to illnesses.

3. Your Muscles Ache
   Persistent muscle soreness or weakness, especially if you’re not heavily training, could be a sign of low protein. Protein is necessary for muscle repair and recovery. If your body doesn’t get enough from food, it may start breaking down muscle tissue to meet its needs, leading to discomfort.

4. You’re Not Hitting Your Fitness Goals
   If you're working out regularly but not seeing improvements in strength or body composition, it might be due to insufficient protein. Active individuals require more calories and protein, and without meeting these needs, your body may use the protein for energy instead of muscle growth.

5. You Heal Slowly
   Recovery from injuries or surgeries can be delayed if your protein intake is inadequate. Protein provides the raw materials needed for tissue repair and remodeling. Without enough, healing processes may take longer than expected.

6. Your Hair, Skin and Nails Don’t Look Healthy
   Poor nutrition, including a lack of protein, can affect the health of your hair, skin, and nails. Protein is essential for strong hair strands, healthy skin, and resilient nails. If you notice thinning hair, brittle nails, or dull skin, it may be a sign that your diet is lacking in this important nutrient.

7. You’re Feeling Down in the Dumps
   Mood changes, such as increased irritability or depression, can sometimes be linked to protein deficiency. Increasing protein intake by even 10% may help improve mood by supporting the production of serotonin, a hormone that boosts feelings of well-being. Protein also helps stabilize blood sugar levels, preventing mood dips.

What You Can Do

If you’re experiencing any of these signs, it’s a good idea to consult with a healthcare provider or a registered dietitian. They can assess your diet and determine if insufficient protein is contributing to your symptoms. Developing a healthy eating plan that includes adequate protein can help you feel your best and support your overall health.

Remember, while many people meet the minimum protein requirements, individual needs can vary based on activity level, health status, and dietary restrictions. Ensuring you get enough high-quality protein is essential for maintaining optimal health and preventing the subtle signs of deficiency.

I Ate Cottage Cheese Daily for a Week—Here’s the Result

I Ate Cottage Cheese Daily for a Week—Here’s the Result

M Hasan    6:17 AM   

The Versatility of Cottage Cheese: A High-Protein Snacking Revolution

As spring approaches, the trend of high-protein snacking has taken off, especially on platforms like TikTok. Videos featuring cottage cheese have amassed over 265 million views, showcasing a variety of creative recipes such as cottage cheese toast and even cottage cheese ice cream. This dairy product is gaining popularity for its versatility and nutritional benefits.

Registered dietitian Crystal Scott emphasizes the adaptability of cottage cheese, stating that it can be incorporated into almost any meal. It can enhance scrambled eggs, making them creamier while boosting their nutritional value. The possibilities are endless when it comes to this simple dairy product.

During a week-long experiment, I found that incorporating cottage cheese into my daily routine was both satisfying and enlightening. The high protein content in a single cup of 1% cottage cheese provides 28 grams of lean protein with only two grams of saturated fat. This makes it an excellent option for those looking to maintain a balanced diet.

Dr. Guan highlights the benefits of cottage cheese, noting that it is a great source of protein and can easily be integrated into various meals. Its convenience makes it ideal for families and busy individuals who need quick, nutritious options.

The Power of Casein Protein

Cottage cheese is particularly rich in casein protein, which is known for being slow-digesting. This means it provides a sustained release of amino acids to muscles, supporting muscle recovery and immune function. Additionally, casein is high in glutamine, which further aids in these processes.

An associate editor from The Healthy @ Reader’s Digest shared her positive experience with cottage cheese. She uses it as a pre-workout snack, finding that it keeps her energized without the need for additional snacks. She also noted that it helps keep her full throughout the day, reducing the urge to snack unnecessarily.

Probiotics and Gut Health

Cottage cheese can also be a valuable source of probiotics, similar to yogurt. However, not all products contain probiotics, so it's essential to check the label. If the ingredients list cultured milk, it's likely that the product contains beneficial probiotics. These can support gut health and aid in digestion.

For those sensitive to dairy, the probiotic content of cottage cheese might offer unexpected benefits. One individual reported that consuming cottage cheese helped regulate her bowel movements, contrary to her initial concerns about dairy causing constipation.

Bone Health Benefits

Calcium is another significant nutrient found in cottage cheese. A half-cup serving provides 10% of daily calcium needs, contributing to strong bones. Incorporating cottage cheese into meals can be a simple way to boost calcium intake.

Creative Uses for Cottage Cheese

Beyond its traditional use, cottage cheese can be transformed into various dishes. Whipping it with peanut butter, honey, and cinnamon creates a delicious, high-protein snack. Similarly, mixing it with garlic, lemon, and chives results in a savory dip perfect for vegetables.

Considerations for Sodium and Fat Content

While cottage cheese offers numerous benefits, it's important to be mindful of its sodium and fat content. A half-cup serving of some brands can contain up to 750 milligrams of sodium, which is a significant portion of the daily recommended limit. Additionally, full-fat varieties may contribute more saturated fat, which should be considered for heart health.

In conclusion, cottage cheese is a versatile and nutritious option that can be enjoyed in many forms. Whether used as a snack, a meal component, or a base for creative recipes, it offers a range of benefits that make it a valuable addition to any diet.

I Drank Lemon Water Daily for a Week—This Is What I Found

I Drank Lemon Water Daily for a Week—This Is What I Found

M Hasan    6:17 AM   

The Health Benefits of Lemon Water

You’ve probably heard the saying, “When life gives you lemons, make lemonade.” Let’s tweak that a bit—how about making some lemon water instead? Though lemons are often associated with the sweet taste of lemonade (thanks to all that added sugar), here’s an important fact: “Lemons are actually one of the lowest-sugar fruits,” says Julia Zumpano, RD, LD, a clinical registered dietitian. She notes that as flu season approaches, it’s good to remember that lemons are packed with Vitamin C to help boost your immune system. They’re also low in calories and carbohydrates, and they even contain fiber.

Having a mom who worked as a fitness instructor and lifestyle coach gave me a front-row seat to the benefits of lemon water—she made it an essential part of her morning ritual. Although I’ve occasionally sipped on lemon water myself, it wasn’t until my editors suggested it for this piece that I committed to it fully. Spoiler alert: I’m happy to report it has now earned a permanent spot in my morning routine, especially since I’m always looking to increase my daily water intake.

Ahead, you’ll learn why lemon water might be a great addition to your own routine, with tips from nutrition experts on how to best incorporate this zesty hydration into your diet.

The Health Benefits of Lemon Water

“Lemons are an amazing fruit that is full of nutritional benefits,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician. Not only are they packed with vitamin C, but “they also contain good amounts of Vitamin B6 and potassium, which help with energy levels and heart health,” he adds. Vitamin C also plays an essential role in iron absorption, which can aid in preventing anemia.

Here’s what you get from a single serving of lemon juice (half a cup), as outlined by Zumpano:

• 27 calories
• 8.4 grams of carbohydrates
• 3.1 grams of sugars
• Over half the daily recommended intake of Vitamin C
• A valuable source of B-complex vitamins
• Essential minerals like magnesium and copper
• Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin

Dr. Mathis also highlights the distinctive compounds found in lemons:

• Hesperidin, which can help reduce atherosclerosis
• Eriocitrin, a potent antioxidant that decreases inflammation
• D-limonene, an essential oil that soothes inflammation and may enhance digestion

Dr. Mathis shares that mixing lemon with water improves our body’s absorption of these nutrients. Also, using whole lemons can boost gut health thanks to the pectin in the pulp. This makes it arguable that buying a lemon, instead of prepared lemon juice sold in a bottle, may be advantageous.

Despite common misconceptions, lemon water is actually good for the stomach. It offers digestive benefits primarily because of D-limonene, which neutralizes stomach acid, eases heartburn, and supports digestion following meals.

Plus, there’s the overarching benefit of increased hydration—many of us don’t drink enough water, and adding lemon can make drinking more water much more appealing.

The Best Way to Drink Lemon Water

All you need to make lemon water are two simple ingredients: A fresh lemon and some water. “It’s recommended you use slightly warm or room temperature water since this helps extract the vitamin C,” Zumpano advises.

Follow these steps to make the perfect glass of lemon water each morning:

• Start with a fresh lemon, squeezing half into eight ounces of water.
• Make sure the water is warm or at room temperature for maximum benefit.
• If it’s too tangy for your taste, you can soften the flavor by diluting it with a little more water or adding mint, ginger, or a touch of turmeric for its added anti-inflammatory effects.
• “I would also suggest adding a bit of black pepper to enhance the absorption,” Dr. Mathis recommends. But remember, the key is to keep it natural—avoid adding sugar, though adding a little bit of honey is OK on occasion.

I tried it myself and enjoyed mixing in one-quarter teaspoons of turmeric and just a pinch of black pepper for extra health benefits.

The Best Time to Drink Lemon Water

Several studies have explored whether the timing of drinking lemon water makes a difference. “There is not a strong scientific consensus on the best time of day, but drinking a glass of lemon water in the morning can provide some significant benefits,” says Dr. Mathis.

Opting for lemon water first thing in the morning is a great way to hydrate after a long night’s sleep—keep in mind, you haven’t had any fluids for about six to 10 hours. Plus, the vitamin C boost not only perks up your energy levels but also kick-starts your metabolism and could even aid in weight loss, thanks to its impact on the digestive system.

Health Benefits I Got from Drinking Lemon Water Every Day

Lemon water helped keep me hydrated. Often, my mornings start with a longing for a warm cup of coffee rather than water. However, Zumpano suggests that “a daily lemon water habit is an easy way to get your day off on the right foot.” That’s exactly what I discovered during my week of drinking lemon water daily. It not only quenched my thirst but also made me more aware of my overall water intake, helping me meet my daily hydration goals.

Lemon water improved my digestion. Acid plays an important role in breaking down what we eat, which explains the high levels of it in our stomachs. “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age,” Zumpano points out.

Lemon water boosted my immune system. Citrus fruits, particularly lemons, are renowned for their high vitamin C content. This essential nutrient acts as an antioxidant, protecting your cells from diseases. “In the same way you may depend on a warm cup of lemon tea when you’re sick, a daily glass of lemon water may help shield your body from illness in the first place,” suggests Zumpano. It’s a handy tip, especially with school back in session and flu season just around the corner.

Lemon water prevents kidney stones. One final benefit I discovered from drinking lemon water every day is its positive effect on kidney health. “Specifically, the citric acid in lemons blocks kidney stone formation and can actually break up smaller stones before they start to form,” explains Zumpano.

Can Lemon Water Reduce Belly Fat?

“There’s no evidence that lemon water actually reduces belly fat, but many individuals find that lemon water improves their metabolism and increases their energy level, thus leading to a more natural weight loss,” explains Dr. Mathis. Plus, staying well-hydrated can reduce the tendency to overeat, contributing to weight loss.

“While starting the day with lemon water is a healthy habit, it’s not a cure-all,” adds Zumpano. You might have encountered something known as the lemon juice cleanse—this involves drinking a mixture of lemon and ginger to lose weight. This fad diet, which recommends consuming only the lemon juice blend for one to three weeks without any solid food, is not advisable and is an unhealthy method for losing weight. “Although, if you use lemon water to replace other juices or sugar-sweetened drinks, it could lead to a significant reduction in your sugar intake, therefore causing some weight loss,” she says.

Does Lemon Water Detox Your Body?

“The idea of a ‘detox’ is mostly a myth. Our liver does a wonderful job of helping remove impurities and toxins from our body on its own,” clarifies Dr. Mathis. While lemon water aids in hydration, which assists the liver in its functions, lemons have no properties that directly influence or affect the body’s detoxification processes.

Is Lemon Water OK to Drink Every Day?

“Absolutely!” both experts agree. Although they caution that excessive consumption of lemons poses certain risks. The citric acid in lemons may wear away tooth enamel if nothing is consumed afterward. However, maintaining proper oral hygiene can mitigate this risk.

“If you’d like to err on the side of safety, drink your lemon water through a straw to protect your pearly whites,” Zumpano concludes.

32 Delicious Buttermilk Recipes to Finish Your Carton

32 Delicious Buttermilk Recipes to Finish Your Carton

M Hasan    4:01 AM   

A Variety of Buttermilk-Based Recipes

Buttermilk is a versatile ingredient that can be used in a wide range of recipes, from breakfast to desserts. Here are some popular buttermilk-based recipes that have been tested and approved by the Taste of Home Test Kitchen.

Chocolate Chip Pancakes

These fluffy pancakes are perfect for a weekend breakfast. Studded with mini chips, they offer a delightful combination of sweetness and texture. The recipe serves 16 pancakes and takes 20 minutes to prepare.

Nutrition Facts (2 pancakes): - Calories: 291 - Fat: 13g (4g saturated) - Cholesterol: 49mg - Sodium: 487mg - Carbohydrate: 37g (12g sugars, 2g fiber) - Protein: 7g

Buttermilk Fried Chicken

This golden oldie recipe is a family favorite. The chicken is crispy on the outside and juicy on the inside, making it a perfect addition to any picnic or dinner. The recipe serves 6 servings and takes 1 hour 10 minutes to prepare.

Nutrition Facts (5 ounces cooked chicken): - Calories: 623 - Fat: 40g (7g saturated) - Cholesterol: 106mg - Sodium: 748mg - Carbohydrate: 26g (2g sugars, 1g fiber) - Protein: 38g

Buttermilk Mashed Potatoes

These smooth mashed potatoes are a healthier alternative to traditional versions. They are flavored with buttermilk and garlic, making them both delicious and nutritious. The recipe serves 6 servings and takes 25 minutes to prepare.

Nutrition Facts (2/3 cup): - Calories: 104 - Fat: 0g (0g saturated) - Cholesterol: 2mg - Sodium: 599mg - Carbohydrate: 23g (3g sugars, 2g fiber) - Protein: 3g

Old-Fashioned Buttermilk Doughnuts

These doughnuts offer a nostalgic touch with their nutmeg and cinnamon flavor, along with a subtle burst of lemon. The recipe serves 2-1/2 dozen and takes 25 minutes to prepare.

Nutrition Facts (1 doughnut with 1 doughnut hole): - Calories: 184 - Fat: 7g (2g saturated) - Cholesterol: 18mg - Sodium: 232mg - Carbohydrate: 27g (12g sugars, 1g fiber) - Protein: 3g

Banana Bread

This banana bread is a classic that never goes out of style. It's moist and flavorful, making it a great snack or dessert. The recipe serves 1 loaf (16 pieces) and takes 1 hour 30 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 257 - Fat: 13g (1g saturated) - Cholesterol: 23mg - Sodium: 171mg - Carbohydrate: 34g (21g sugars, 1g fiber) - Protein: 4g

Ranch Dressing

This homemade ranch dressing is easy to make and tastes much better than bottled versions. It’s perfect for salads and can be made in 10 minutes. The recipe serves 1 cup.

Nutrition Facts (2 tablespoons): - Calories: 66 - Fat: 7g (2g saturated) - Cholesterol: 3mg - Sodium: 131mg - Carbohydrate: 1g (1g sugars, 0 fiber) - Protein: 1g

Buttermilk-Mushroom Pork Chops

This recipe is a delicious Sunday dinner idea. The pork chops are rich, tasty, and relatively healthy. The recipe serves 6 servings and takes 3 hours 55 minutes to prepare.

Nutrition Facts (1 chop with 3/4 cup sauce): - Calories: 376 - Fat: 19g (6g saturated) - Cholesterol: 91mg - Sodium: 836mg - Carbohydrate: 11g (2g sugars, 1g fiber) - Protein: 37g

The Best Buttermilk Waffle Recipe

These golden waffles are a hit with family and friends. They are fluffy and perfect for breakfast. The recipe serves 16 waffles (4 inch) and takes 25 minutes to prepare.

Nutrition Facts (2 waffles): - Calories: 223 - Fat: 11g (2g saturated) - Cholesterol: 56mg - Sodium: 435mg - Carbohydrate: 24g (4g sugars, 1g fiber) - Protein: 6g

Buttermilk Pound Cake

This southern recipe is a family favorite. It is moist and tender, making it a perfect dessert. The recipe serves 16 servings and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 334 - Fat: 13g (8g saturated) - Cholesterol: 78mg - Sodium: 159mg - Carbohydrate: 50g (32g sugars, 1g fiber) - Protein: 5g

Angel Biscuits

These light and wonderful biscuits are a Saturday-morning treat. They are served with butter and honey and pair well with sausage gravy. The recipe serves 2-1/2 dozen and takes 30 minutes to prepare.

Nutrition Facts (1 biscuit): - Calories: 150 - Fat: 7g (2g saturated) - Cholesterol: 1mg - Sodium: 244mg - Carbohydrate: 19g (3g sugars, 1g fiber) - Protein: 3g

Blueberry Pancakes

These pancakes are hearty and delicious, thanks to the combination of oats, cornmeal, and buttermilk. The recipe serves 12 pancakes and takes 25 minutes to prepare.

Nutrition Facts (3 pancakes): - Calories: 332 - Fat: 10g (2g saturated) - Cholesterol: 50mg - Sodium: 746mg - Carbohydrate: 52g (18g sugars, 2g fiber) - Protein: 9g

Red Velvet Cheesecake

This festive cheesecake is a must-have for Christmas. It has a red velvet filling, cream cheese frosting, and a chocolate cookie crumb crust. The recipe serves 16 servings and takes 1 hour 30 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 463 - Fat: 29g (17g saturated) - Cholesterol: 131mg - Sodium: 276mg - Carbohydrate: 46g (39g sugars, 1g fiber) - Protein: 7g

Coconut Chicken Tenders with Creamy Caribbean Salsa

This recipe offers a fun change of pace with its tropical flavor. The salsa adds a fresh and bright taste to the chicken tenders. The recipe serves 8 servings and takes 1 hour to prepare.

Nutrition Facts (1 serving): - Calories: 402 - Fat: 13g (7g saturated) - Cholesterol: 65mg - Sodium: 315mg - Carbohydrate: 41g (15g sugars, 6g fiber) - Protein: 31g

Orange Buttermilk Cupcakes

These cupcakes are a sweet treat with an orange flavor. They are perfect for any occasion. The recipe serves 9 servings and takes 40 minutes to prepare.

Nutrition Facts (1 cupcake): - Calories: 201 - Fat: 5g (3g saturated) - Cholesterol: 35mg - Sodium: 208mg - Carbohydrate: 37g (21g sugars, 0 fiber) - Protein: 3g

Old-Fashioned Whoopie Pies

These soft chocolate sandwich cookies filled with white frosting are a family favorite. They are a treat that never lasts long. The recipe serves 2 dozen and takes 45 minutes to prepare.

Nutrition Facts (1 whoopie pie): - Calories: 244 - Fat: 11g (3g saturated) - Cholesterol: 19mg - Sodium: 116mg - Carbohydrate: 33g (20g sugars, 1g fiber) - Protein: 3g

Buttermilk Cake with Caramel Icing

This cake and caramel icing are tender and melt in your mouth. It has been a family favorite since the 1970s. The recipe serves 16 servings and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 419 - Fat: 17g (11g saturated) - Cholesterol: 79mg - Sodium: 230mg - Carbohydrate: 63g (44g sugars, 1g fiber) - Protein: 4g

Blueberry Zucchini Squares

These squares combine shredded zucchini and fresh blueberries for a nifty combo. They are a great addition to any meal. The recipe serves 2 dozen and takes 1 hour to prepare.

Nutrition Facts (1 piece): - Calories: 270 - Fat: 8g (5g saturated) - Cholesterol: 36mg - Sodium: 197mg - Carbohydrate: 47g (33g sugars, 1g fiber) - Protein: 3g

Nashville Hot Chicken

This recipe is a tribute to Tennessee's famous Nashville hot chicken. The air-fried version is almost better than the original. The recipe serves 6 servings and takes 40 minutes to prepare.

Nutrition Facts (5 ounces cooked chicken): - Calories: 419 - Fat: 21g (3g saturated) - Cholesterol: 96mg - Sodium: 367mg - Carbohydrate: 21g (5g sugars, 1g fiber) - Protein: 39g

Southern Dressing

This cornbread dressing is a family favorite. It’s a variation of the traditional recipe without the chicken. The recipe serves 12 servings and takes 1 hour 25 minutes to prepare.

Nutrition Facts (2/3 cup): - Calories: 236 - Fat: 12g (2g saturated) - Cholesterol: 83mg - Sodium: 969mg - Carbohydrate: 25g (2g sugars, 2g fiber) - Protein: 7g

Devil's Food Snack Cake

This cake is easy to transport and great for potlucks. It has no frosting, making it ideal for camping trips. The recipe serves 24 servings and takes 1 hour 5 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 174 - Fat: 9g (3g saturated) - Cholesterol: 23mg - Sodium: 91mg - Carbohydrate: 22g (13g sugars, 2g fiber) - Protein: 3g

Utah Buttermilk Scones

These scones are light and airy, with a delightful taste. They are a family favorite that is often enjoyed with honey butter. The recipe serves 2 dozen and takes 35 minutes to prepare.

Nutrition Facts (1 scone): - Calories: 184 - Fat: 10g (3g saturated) - Cholesterol: 18mg - Sodium: 116mg - Carbohydrate: 21g (5g sugars, 1g fiber) - Protein: 3g

German Pancakes

These golden pancakes are a great addition to a skier's theme breakfast. They are served with homemade buttermilk syrup, making them a unique treat. The recipe serves 8 servings (2 cups syrup) and takes 30 minutes to prepare.

Nutrition Facts (1 piece with 1/4 cup syrup): - Calories: 428 - Fat: 19g (11g saturated) - Cholesterol: 203mg - Sodium: 543mg - Carbohydrate: 56g (42g sugars, 0 fiber) - Protein: 8g

Pink Cupcakes

These pink cupcakes are perfect for a birthday celebration. Even those not fond of pink will enjoy them. The recipe serves 2 dozen and takes 55 minutes to prepare.

Nutrition Facts (1 cupcake): - Calories: 266 - Fat: 15g (9g saturated) - Cholesterol: 57mg - Sodium: 154mg - Carbohydrate: 29g (20g sugars, 0 fiber) - Protein: 3g

Homemade Irish Soda Bread

This Irish bread is moist and delicious, with plenty of raisins. It is considered the best soda bread ever tried. The recipe serves 1 loaf (16 pieces) and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 223 - Fat: 4g (2g saturated) - Cholesterol: 20mg - Sodium: 326mg - Carbohydrate: 43g (15g sugars, 2g fiber) - Protein: 5g

Mom’s Buttermilk Cookies

These comforting cookies are topped with thick frosting and chopped walnuts. They are a cherished recipe from the creator's mother. The recipe serves about 3 dozen and takes 30 minutes to prepare.

Nutrition Facts (1 cookie): - Calories: 135 - Fat: 4g (2g saturated) - Cholesterol: 15mg - Sodium: 88mg - Carbohydrate: 24g (17g sugars, 0 fiber) - Protein: 1g

Buckwheat Pancakes

These pancakes use buckwheat flour instead of wheat-based flour, offering a nutty flavor and hearty texture. The recipe serves 8 pancakes and takes 25 minutes to prepare.

Nutrition Facts (2 pancakes): - Calories: 195 - Fat: 6g (3g saturated) - Cholesterol: 63mg - Sodium: 667mg - Carbohydrate: 31g (11g sugars, 3g fiber) - Protein: 7g

Buttermilk Dressing

This easy buttermilk ranch dressing is perfect for serving salad to a crowd. It makes a full quart of creamy, delicious dressing. The recipe serves 32 servings (1 qt.) and takes 5 minutes to prepare.

Nutrition Facts (2 tablespoons): - Calories: 98 - Fat: 10g (2g saturated) - Cholesterol: 2mg - Sodium: 155mg - Carbohydrate: 1g (1g sugars, 0 fiber) - Protein: 1g

Spicy Fried Okra

This fried vegetable is a southern delicacy that adds excitement to any summer meal. The recipe serves 4 servings and takes 30 minutes to prepare.

Nutrition Facts (3/4 cup): - Calories: 237 - Fat: 16g (1g saturated) - Cholesterol: 1mg - Sodium: 326mg - Carbohydrate: 20g (4g sugars, 3g fiber) - Protein: 5g

Tangy Potato Salad with Radishes

This tangy side dish is great for summer and winter meals. It can be served hot with cubed ham. The recipe serves 13 servings (3/4 cup each) and takes 40 minutes to prepare.

Nutrition Facts (3/4 cup): - Calories: 227 - Fat: 11g (2g saturated) - Cholesterol: 134mg - Sodium: 185mg - Carbohydrate: 25g (3g sugars, 3g fiber) - Protein: 7g

Jalapeno Cornbread

This lightened-up version of traditional cornbread is a family favorite. It is perfect for any meal. The recipe serves 8 servings and takes 35 minutes to prepare.

Nutrition Facts (1 wedge): - Calories: 180 - Fat: 4g (1g saturated) - Cholesterol: 4mg - Sodium: 261mg - Carbohydrate: 32g (6g sugars, 2g fiber) - Protein: 6g

Avocado Dressing

This thick avocado salad dressing is made with buttermilk and plain yogurt. It gets its color from avocado and parsley. The recipe serves 2 cups and takes 5 minutes to prepare.

Nutrition Facts (2 tablespoons): - Calories: 25 - Fat: 1g (0 saturated) - Cholesterol: 1mg - Sodium: 109mg - Carbohydrate: 2g (1g sugars, 1g fiber) - Protein: 1g

Pumpkin Waffles

These waffles are a fall favorite, especially when made with frozen pumpkin puree. They are perfect for a cozy breakfast. The recipe serves 1 dozen and takes 25 minutes to prepare.

Nutrition Facts (2 waffles): - Calories: 194 - Fat: 6g (3g saturated) - Cholesterol: 83mg - Sodium: 325mg - Carbohydrate: 28g (8g sugars, 3g fiber) - Protein: 7g

Uses for Buttermilk FAQ

What can I do with leftover buttermilk?

Leftover buttermilk is great for baking recipes like buttery pound cake, birthday cakes, and tender biscuits. If you only have a small amount left, add it to creamy dips and salad dressings for added tang. Depending on the recipe, it can either thin a mayonnaise-based recipe to a pourable consistency or add body to a light vinaigrette. Buttermilk also makes an excellent marinade for chicken or fish, along with herbs and spices, to tenderize it and infuse it with flavor.

Can I make buttermilk at home?

Yes, you can easily make buttermilk at home by adding 1 tablespoon of lemon juice or white vinegar to 1 cup of milk and letting it sit until slightly thickened, 5 to 10 minutes. The acid curdles the milk slightly, giving it the tang and texture of buttermilk. It’s not cultured, like store-bought versions, but will work well in most baking and cooking recipes. For best results, use whole or 2% milk so your homemade buttermilk isn’t too thin and watery, and measure your vinegar carefully so it’s not overly sharp. This substitute is best used just after it’s made, so it’s not ideal for recipes that rely on long resting times.

What can I substitute buttermilk with if I don’t have enough for my recipe?

If you are trying to use up your carton of buttermilk but don’t have quite enough, try plain yogurt or sour cream thinned with a bit of milk or water to make up the difference. The acidity will react with baking soda or baking powder in baked goods, so you don’t need to worry about your cakes rising differently. If you don’t have those ingredients, try other buttermilk substitutes, made with ingredients you likely have on hand.

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

M Hasan    2:25 AM   

The Importance of Brain Health in Aging

As you age, maintaining cognitive function becomes increasingly vital. While many people focus on physical health through exercise and skincare, the brain often takes a backseat. However, experts emphasize that what we eat plays a crucial role in keeping our minds sharp. From fruits to leafy greens, certain foods can support healthy brain aging and even help prevent neurodegenerative diseases like Alzheimer’s.

Cognitive Benefits of Fruits

Fruits are not just a tasty addition to your diet—they also offer significant benefits for brain health. Berries, grapes, and citrus fruits are well-known for their antioxidant properties, which help protect neurons from damage caused by oxidative stress. These antioxidants support cognitive functions such as memory and learning. But there's one fruit that stands out for its powerful brain-boosting effects.

The Pomegranate: A Top Recommendation

Dr. Mill Etienne, a board-certified neurologist and professor at New York Medical College, highlights pomegranates as a top choice for individuals over 50. Pomegranates are rich in polyphenols, which have strong antioxidant, anti-inflammatory, and neuroprotective properties. These compounds may enhance learning and memory while protecting the brain from amyloid buildup, a hallmark of Alzheimer’s disease.

Recent studies suggest that the anti-inflammatory properties of pomegranates could help reduce the risk of Alzheimer’s. Researchers are also exploring whether pomegranates might aid in preventing or slowing other neurological conditions like Parkinson’s disease.

Considerations Before Adding Pomegranates to Your Diet

While pomegranates offer numerous benefits, they come with some considerations. They can be expensive and are only available seasonally, typically between September and December. However, pomegranate extract is an alternative that provides similar brain-boosting benefits year-round. It’s important to choose extracts without added sugars, as these may not be beneficial for the aging brain.

Additionally, pomegranates may interact with certain medications, including blood thinners, statins, ACE inhibitors, and antidepressants. Individuals with active flare-ups of conditions like Crohn’s disease or ulcerative colitis should avoid them due to potential digestive irritation. Always consult with a healthcare provider before making significant dietary changes.

Other Brain-Healthy Fruits to Try

If pomegranates aren’t suitable for your lifestyle or preferences, there are other fruits that can support brain health. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits. Blueberries are packed with antioxidants that help preserve memory, while dark grapes contain resveratrol, a compound that reduces inflammation and oxidative stress in the brain.

Making Smart Food Choices

Incorporating brain-healthy foods into your diet doesn't have to be complicated. Focus on variety and balance, choosing foods that are both nutritious and enjoyable. Whether it's pomegranates, blueberries, or another fruit, the key is to make consistent, mindful choices that support long-term cognitive health.

By prioritizing brain-friendly foods, you can take proactive steps toward maintaining mental clarity and independence as you age. Remember, small changes in your diet can lead to significant improvements in overall well-being.

35 Top Soups to Warm You Up Fast

35 Top Soups to Warm You Up Fast

M Hasan    4:01 AM   

A Variety of Hearty and Flavorful Soups

Soups have been a staple in kitchens around the world for centuries, offering comfort, nourishment, and warmth. Whether you're looking for a quick weeknight meal or a comforting dish to enjoy on a cold evening, there's a soup recipe out there that will satisfy your cravings. From classic favorites to unique twists, these recipes offer something for every palate.

Pasta Fagioli Soup

Pasta Fagioli Soup is a simple yet hearty dish that combines pasta, beans, and vegetables in a savory broth. This recipe is perfect for a cozy dinner and can be made in just 30 minutes. With 5 servings, it’s ideal for a family meal. The nutritional facts show that each serving has 228 calories, with a good balance of protein and fiber from the beans and vegetables.

Chicken Noodle Soup

Chicken Noodle Soup is a timeless favorite that brings comfort and warmth. This version takes about an hour to prepare and serves 10 people. It’s a great option for a family gathering or a chilly evening. Each serving contains 239 calories, with a mix of protein from the chicken and carbohydrates from the noodles.

Lemony Turkey Rice Soup

Lemony Turkey Rice Soup offers a fresh twist on traditional turkey soup. This recipe uses lemon and cilantro to add a zesty flavor, making it a refreshing choice. It can be made in 30 minutes and serves 8 people. The nutritional facts highlight its low fat content, with only 4 grams of fat per serving.

Greek Tomato Soup with Orzo

Greek Tomato Soup with Orzo is a creamy and flavorful dish that can be made in 35 minutes. This soup features orzo, a small pasta, and is packed with tomatoes, herbs, and spices. Each serving has 299 calories, making it a satisfying option for a light lunch or dinner.

Carrot Ginger Soup

Carrot Ginger Soup is a vegan option that is both healthy and delicious. Made with pantry staples, this soup can be prepared in 30 minutes and serves 4 people. The use of fresh ginger adds a warm and spicy kick, while the carrots provide a sweet and earthy flavor. Each serving has 80 calories, making it a great choice for a light meal.

Bean Counter Chowder

Bean Counter Chowder is a hearty vegetarian dish loaded with beans, noodles, and herbs. It can be made in 30 minutes and serves 8 people. The nutritional facts show that each serving has 196 calories, with a good amount of fiber and protein from the beans.

Creamy Chicken Noodle Soup

Creamy Chicken Noodle Soup is a rich and comforting dish that is easy to make. This recipe takes 25 minutes to prepare and serves 12 people. It’s perfect for a busy weeknight or a special occasion. Each serving has 218 calories, with a balance of protein and carbohydrates.

Italian Veggie Beef Soup

Italian Veggie Beef Soup is a hearty and flavorful dish that combines beef, vegetables, and herbs. It can be made in 30 minutes and serves 12 people. The nutritional facts show that each serving has 159 calories, with a good amount of protein and fiber from the beef and vegetables.

Vietnamese Chicken Meatball Soup with Bok Choy

Vietnamese Chicken Meatball Soup with Bok Choy is a flavorful and nutritious dish that can be made in 6 hours and 45 minutes. This soup includes chicken meatballs and bok choy, making it a balanced meal. Each serving has 147 calories, with a good mix of protein and vegetables.

Great Northern Bean Stew

Great Northern Bean Stew is a thick and hearty dish that is perfect for cold weather. It can be made in 1 hour and 15 minutes and serves 6 people. The nutritional facts show that each serving has 274 calories, with a good amount of fiber and protein from the beans.

Creamy Cauliflower Pakora Soup

Creamy Cauliflower Pakora Soup is a healthier version of traditional pakoras, using cauliflower instead of deep-fried fritters. It can be made in 40 minutes and serves 8 people. Each serving has 135 calories, with a good balance of fiber and protein.

Beef Lentil Soup

Beef Lentil Soup is a hearty and nutritious dish that combines beef and lentils. It can be made in 1 hour and 25 minutes and serves 6 people. The nutritional facts show that each serving has 314 calories, with a good amount of protein and fiber.

Beef Vegetable Soup

Beef Vegetable Soup is a convenient and flavorful dish that can be made in a slow cooker. It takes 9 hours and 20 minutes to prepare and serves 7 people. Each serving has 217 calories, with a good mix of protein and vegetables.

White Bean Soup with Escarole

White Bean Soup with Escarole is a healthy and simple dish that can be made in 50 minutes. It serves 8 people and features white beans and escarole. Each serving has 174 calories, with a good amount of fiber and protein.

Wild Rice and Mushroom Soup

Wild Rice and Mushroom Soup is a rich and hearty dish that can be made in 45 minutes. It serves 8 people and features wild rice and mushrooms. Each serving has 399 calories, with a good balance of protein and fiber.

Split Pea Soup

Split Pea Soup is an old-fashioned favorite that can be made in 2 hours and 30 minutes. It serves 10 people and features split peas, carrots, celery, and a ham bone. Each serving has 202 calories, with a good amount of fiber and protein.

Slow-Cooked Chicken Enchilada Soup

Slow-Cooked Chicken Enchilada Soup is a flavorful and comforting dish that can be made in 6 hours and 25 minutes. It serves 8 people and features chicken, beans, and tortilla strips. Each serving has 125 calories, with a good mix of protein and vegetables.

Coconut Curry Soup

Coconut Curry Soup is a spicy and flavorful dish that can be made in 55 minutes. It serves 6 people and features coconut milk, chicken, and vegetables. Each serving has 601 calories, with a good amount of protein and fiber.

Spinach Tortellini Soup

Spinach Tortellini Soup is a simple and delicious dish that can be made in 20 minutes. It serves 6 people and features cheese tortellini and spinach. Each serving has 164 calories, with a good mix of protein and vegetables.

The South in a Pot Soup

The South in a Pot Soup is a hearty and flavorful dish that can be made in 1 hour. It serves 8 people and features black-eyed peas, sweet potatoes, ground beef, and spices. Each serving has 267 calories, with a good amount of protein and fiber.

Spinach Beef Soup

Spinach Beef Soup is a hearty and nutritious dish that can be made in 30 minutes. It serves 8 people and features beef and spinach. Each serving has 258 calories, with a good mix of protein and vegetables.

Butternut Squash Apple Soup

Butternut Squash Apple Soup is a velvety and slightly sweet dish that can be made in 1 hour and 15 minutes. It serves 6 people and features butternut squash, apples, and spices. Each serving has 172 calories, with a good amount of fiber and vitamins.

Chicken Barley Soup

Chicken Barley Soup is a hearty and filling dish that can be made in 1 hour and 35 minutes. It serves 5 people and features chicken and barley. Each serving has 259 calories, with a good mix of protein and fiber.

Maryland Crab Soup

Maryland Crab Soup is a hearty and flavorful dish that can be made in 6 hours and 35 minutes. It serves 8 people and features crab, vegetables, and saltine crackers. Each serving has 202 calories, with a good amount of protein and sodium.

Vegetable Lentil Soup

Vegetable Lentil Soup is a healthy and vegetarian dish that can be made in 4 hours and 45 minutes. It serves 6 people and features lentils, vegetables, and herbs. Each serving has 217 calories, with a good mix of protein and fiber.

Pozole

Pozole is a spicy and flavorful stew that can be made in 1 hour and 20 minutes. It serves 8 people and features pork, hominy, and spices. Each serving has 333 calories, with a good amount of protein and fiber.

French Onion Soup with Meatballs

French Onion Soup with Meatballs is a rich and comforting dish that can be made in 8 hours and 15 minutes. It serves 6 people and features onions, meatballs, and cheese. Each serving has 403 calories, with a good mix of protein and fat.

Roasted Autumn Vegetable Soup

Roasted Autumn Vegetable Soup is a warm and healthy dish that can be made in 1 hour and 15 minutes. It serves 12 people and features roasted vegetables like sweet potatoes, carrots, and parsnips. Each serving has 240 calories, with a good amount of fiber and vitamins.

Arborio Rice and White Bean Soup

Arborio Rice and White Bean Soup is a hearty and satisfying dish that can be made in 30 minutes. It serves 4 people and features arborio rice and white beans. Each serving has 303 calories, with a good mix of protein and fiber.

Creamy Sweet Potato and Veggie Soup

Creamy Sweet Potato and Veggie Soup is a healthy and delicious dish that can be made in 30 minutes. It serves 16 people and features sweet potatoes, vegetables, and spices. Each serving has 137 calories, with a good amount of fiber and vitamins.

Chicken Gnocchi Pesto Soup

Chicken Gnocchi Pesto Soup is a rich and creamy dish that can be made in 25 minutes. It serves 4 people and features chicken, gnocchi, and pesto. Each serving has 586 calories, with a good mix of protein and fat.

French Lentil and Carrot Soup

French Lentil and Carrot Soup is a hearty and flavorful dish that can be made in 6 hours and 30 minutes. It serves 6 people and features lentils, carrots, and rotisserie chicken. Each serving has 338 calories, with a good amount of protein and fiber.

Meaty Mushroom Chili

Meaty Mushroom Chili is a hearty and flavorful dish that can be made in 1 hour and 25 minutes. It serves 8 people and features mushrooms, ground beef, and sausage. Each serving has 364 calories, with a good mix of protein and fat.

Manhattan Clam Chowder

Manhattan Clam Chowder is a classic and creamy dish that can be made in 50 minutes. It serves 8 people and features clams, potatoes, and onions. Each serving has 91 calories, with a good amount of protein and sodium.

Curried Chicken Corn Chowder

Curried Chicken Corn Chowder is a flavorful and creamy dish that can be made in 45 minutes. It serves 8 people and features chicken, corn, and curry. Each serving has 229 calories, with a good mix of protein and carbohydrates.

Tips for Making Cold-Remedy Soups

When feeling under the weather, soups can provide comfort and nutrition. Ingredients like chicken, garlic, onions, carrots, ginger, and leafy greens are excellent choices. Ginger may help reduce nausea and soothe a sore throat, making it easier to stay hydrated. Vegetables like carrots, tomatoes, and onions are full of antioxidants and vitamin C for a boost of nutrition.

For nutrient-rich soups that can be made ahead, consider lentils, barley, and sturdy root vegetables. If making a big batch of a soup with pasta, cook the broth separately and add the pasta when heating individual servings to prevent the noodles from becoming soggy. Freezing soups is also a great option for future meals.

Many soup recipes can be made vegetarian by using vegetable broth instead of chicken or beef broth, swapping meat for beans, lentils, or tofu, and adding miso paste or a splash of vinegar, lemon juice, or soy sauce for seasoning and brightness. These vegetarian soups still bring the comfort and nutrients needed when a cold has taken over.