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."

Is Crystal Light Harmful? Pros, Cons, and Answers

Is Crystal Light Harmful? Pros, Cons, and Answers

M Hasan    8:25 AM   

Understanding Crystal Light: Ingredients, Benefits, and Considerations

Crystal Light is a popular brand of beverages that come in a variety of flavors. These drinks are known for having little or no calories and containing zero sugar and fat. While it may help reduce added sugar intake, Crystal Light does not provide essential nutrients. This article explores the pros, cons, and facts related to Crystal Light and its impact on health.

Ingredients and Nutrition

Crystal Light comes in many varieties, but the basic ingredients typically include citric acid, potassium citrate, maltodextrin, calcium phosphate, and acesulfame potassium, as listed by the U.S. Food and Drug Administration (FDA). Some versions also contain small amounts of natural and artificial flavors, soy lecithin, and artificial color.

Here's a breakdown of the main ingredients:

• Citric acid: A naturally occurring substance used as a preservative and flavoring agent.
• Potassium citrate: A form of the mineral potassium used as a preservative.
• Acacia gum: Used as a thickening and stabilizing agent.
• Potassium sorbate: A preservative.
• Sucralose: An artificial sweetener.
• Aspartame: Another artificial sweetener.

All these ingredients are approved by the FDA and considered generally recognized as safe (GRAS).

The nutritional content of Crystal Light varies depending on the type you're drinking. According to the FDA, a packet of the beverage contains:

• Calories: 5
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 35 mg
• Total carbs: 0 grams
• Dietary fiber: 0 grams
• Sugar: 0 grams
• Protein: 0 grams

While Crystal Light may not be the most nutritious choice, it can be a better option than calorie- and sugar-rich drinks if used as a replacement.

Crystal Light and Weight Management

Each 8-ounce glass of a Classic line Crystal Light drink has about 5 calories and no sugar, according to FoodData Central. This makes it a good alternative to sugary sodas and juices.

Replacing high-calorie and sugar-laden drinks with Crystal Light could aid weight loss by reducing overall calorie intake. The refreshing flavor of Crystal Light can also help with hydration, which may prevent misinterpreting thirst as hunger, as noted by the Cleveland Clinic.

However, while Crystal Light has few calories and no sugar, its artificial additives might affect weight management. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, notes that while Crystal Light itself likely won't cause weight gain, people often compensate for saved calories by consuming more high-calorie foods. Additionally, the intense sweetness of artificial sweeteners might lead to cravings for sweet foods.

Is Crystal Light Safe to Drink, and Does It Have Any Side Effects?

Two main ingredients in Crystal Light have raised concerns: artificial colors and artificial sweeteners like sucralose and aspartame. Although the FDA considers them safe, there is ongoing research both supporting and questioning their use.

For those looking to avoid additives, Crystal Light Pure offers a version without artificial sweeteners, flavors, or preservatives. It uses sugar, dried corn syrup, and stevia leaf extract instead of aspartame. However, it's still a processed beverage, so healthier options are available.

Artificial Colors

Crystal Light contains artificial colors such as yellow 5, red 40, and blue 1. The FDA reports that some individuals may have allergic reactions to these additives, though this is rare. Studies suggest potential links between artificial food dyes and issues like behavioral problems in children and autoimmune disorders. In 2025, the FDA encouraged manufacturers to phase out petroleum-based dyes due to health concerns.

Artificial Sweeteners

Artificial sweeteners can help reduce calorie intake, but some experts warn they might lead to overeating high-calorie foods. They can also alter taste perception, making naturally sweet foods less appealing. Research has linked artificial sweeteners to side effects like headaches and depressive symptoms.

Special Conditions and Dietary Considerations

Crystal Light is generally safe for healthy adults in moderation, but certain conditions and diets require careful consideration.

Diabetes

Alternative sweeteners like aspartame do not affect blood sugar levels. However, sucralose has been linked to reduced insulin sensitivity, though more research is needed. Stevia, found in some products, may help lower blood pressure and blood sugar in people with diabetes.

Phenylketonuria

People with phenylketonuria cannot properly metabolize phenylalanine, an ingredient in aspartame. Therefore, aspartame can be harmful to them.

Kidney Disease

Crystal Light is a suitable alternative to sugary beverages for those with kidney disease. It can encourage fluid intake when mixed with water.

Dyskinesia, Sleep Disorders, and Anxiety Conditions

The Mayo Clinic recommends limiting aspartame if you have conditions like tardive dyskinesia, sleep disorders, or anxiety. Those taking certain medications should also be cautious.

Pregnancy

Hydration is crucial during pregnancy, and Crystal Light can be a hydrating, low-sugar option. However, some studies suggest a possible link to preterm birth or increased infant size, though it is still considered safe in moderation.

Keto Diet

Crystal Light has no sugar and few carbs, making it potentially suitable for a keto diet. However, some people report headaches from artificial sweeteners, so individual responses may vary.

Fasting

Some people use artificially sweetened drinks during fasting. However, the Cleveland Clinic advises avoiding artificial sweeteners during fasting due to limited research on their effects.

Alternatives to Crystal Light

There are many alternatives to Crystal Light that are free from artificial additives. Options like kombucha, flavored water, coconut water, and sparkling water with citrus can provide hydration and flavor without artificial ingredients. Making homemade flavored water with fresh fruits and natural sweeteners like erythritol is another great option.

Conclusion

Crystal Light can be a useful tool for reducing calorie and sugar intake, but it’s important to consider its ingredients and potential effects. For those seeking healthier alternatives, there are numerous options available that offer better nutrition and fewer additives. Always consult with healthcare professionals for personalized advice.

The Surprising Health Benefits of Cornstarch

The Surprising Health Benefits of Cornstarch

M Hasan    7:08 AM   

Cornstarch is a versatile ingredient that many people likely have in their pantry. It's commonly used to thicken soups, pie fillings, and other dishes, and it can help create a crisp crust when used in the batter for fried foods. While cornstarch enhances the flavor and texture of food, it is naturally gluten-free and can provide a quick source of glucose and calories for athletes, its overall health benefits are limited.

Below, you'll find more information about cornstarch, including potential benefits and drawbacks of this popular food additive.

What Is Cornstarch?

Starch is the most abundant carbohydrate in the human diet, according to research, accounting for over 50 percent of daily carbohydrate consumption and 70 to 80 percent of all calories consumed by humans worldwide, as noted in a review published in Foods. It is found naturally in plant cell walls and is particularly abundant in tubers like cassava and potatoes, as well as grains such as wheat, oats, barley, rice, and corn, according to the American Diabetes Association.

According to The Nutrition Source, each corn kernel has three main parts: the germ, bran, and endosperm. The bran is the hard outer shell, which is high in fiber. The germ is the lower part of the kernel, which can sprout into a new plant and is rich in fats. Most of the starch in corn is found in the endosperm, which makes up the interior layer of the kernel, according to Purdue University.

To make cornstarch, also known as maize starch, farmers first separate the bran, germ, and endosperm of corn kernels. Then, the starch from the endosperm is extracted through a process called wet milling, as described in a review article published in Food Technology & Biotechnology. Finally, the cornstarch is dried and packaged, making it a highly processed food.

In addition to being a common food additive, cornstarch has various commercial uses, according to the Corn Refiners Association. It can be found in products like batteries, baby powder, bioplastics, matches, and cosmetics. When mixed with water, cornstarch forms a non-Newtonian fluid called Oobleck, which behaves like a liquid when stirred but acts like a solid when force is applied, according to the Cornell Chronicle.

Health Benefits of Cornstarch

Most of the nutrition in corn is found in the bran and germ of the kernels. However, because cornstarch does not contain the germ and bran, it is nearly flavorless and lacks significant nutritional value.

One cup of commercial cornstarch contains 488 calories, according to the U.S. Department of Agriculture (USDA), but it has little to no fiber, protein, fat, or vitamins. This means its health benefits are minimal. It may help individuals who are underweight gain weight quickly, but it doesn't add much nutritional value to overall caloric intake.

According to the USDA, cornstarch is rich in carbohydrates, with about 117 grams per cup, which your body can use as quick fuel. However, without the protein, fat, or fiber to complement it, you're likely to burn through this energy more quickly than with whole grains.

One potential benefit is that cornstarch is naturally gluten-free, making it a possible substitute for wheat flour for people with celiac disease or gluten intolerance. However, oat flour is also gluten-free and offers more nutritional value. One cup of oat flour contains approximately 420 calories, 15.3 grams of protein, 9.48 grams of fat, and 6.76 grams of fiber, according to the USDA. It also contains more potassium, phosphorus, and magnesium than cornstarch.

Health Risks of Eating Cornstarch

Without sufficient amounts of fiber, protein, or fat to slow down the conversion of carbohydrates to blood glucose, consuming large amounts of cornstarch could cause a spike in blood sugar levels, according to the American Diabetes Association. Studies suggest that eating too much starch is associated with an increased risk of type 2 diabetes, while consuming fiber reduces that risk, as noted in a systematic review published in the World Journal of Diabetes.

Eating the whole unprocessed corn kernel, with the bran and germ intact, is likely more nutritious than eating its processed derivative, cornstarch. When eating whole corn, you still consume the starch inside the kernels, which your body needs for fuel, but you also get fiber, protein, vitamins, and minerals that help slow down the absorption of glucose and reduce the risk of vitamin deficiencies.

For example, according to the USDA, one medium ear of white corn contains:

• 77.4 calories
• 1.06 g of fat
• 17.1 g of carbs
• 2.9 g of protein
• 2.43 g of fiber
• 2.9 g of sugar
• 243 mg of potassium
• 80.1 mg of phosphorus

Benefits of Modified Cornstarch

There are three different ways to consume the starch in corn: as commercial cornstarch used for cooking and devoid of most nutrition; as cornstarch still inside the kernel and surrounded by the bran and germ of the corn; and as modified cornstarch. According to Beyond Celiac, modified cornstarch is altered chemically, physically, or enzymatically to improve certain properties, such as digestibility.

One type of modified cornstarch, high-amylose cornstarch, has been shown to have positive effects on health, according to a study published in the International Journal of Molecular Sciences. Research has also found that consuming high-amylose starch is associated with regulated blood sugar levels and insulin response.

Cornstarch is composed of two polymers: amylose and amylopectin, a major component of starch, according to the book Corn: Chemistry and Technology. In naturally produced cornstarch, amylopectin, which has a smaller molecular profile, is more abundant than amylose. In high-amylose cornstarch, this ratio is modified, and the concentration of amylose is increased to 40 to 70 percent.

Because amylose has a larger molecular profile than amylopectin, high-amylose cornstarch is more difficult to digest, according to an article published in the Journal of Functional Foods, making it more beneficial for gut health, blood sugar regulation, and overall well-being than unmodified commercial cornstarch. If you have type 2 diabetes and are looking to regulate your blood glucose, consult your doctor about whether high-amylose cornstarch is a suitable addition to your diet.

Topical Applications of Cornstarch

Cornstarch can also be used on the skin for certain medical conditions. For instance, applying talcum powder or cornstarch to your feet after washing them can help prevent foot infections if you have diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Cornstarch can also help keep moist areas of the body dry.

The National Cancer Institute also suggests applying cornstarch to the skin as a way to relieve pruritus (itchiness) caused by certain medical conditions affecting the liver, kidneys, thyroid, and blood, as well as cancer. These medical uses of cornstarch are another reason to keep this ingredient in your home.

The Hidden Expense in Big Food: MAHA

The Hidden Expense in Big Food: MAHA

M Hasan    8:00 AM   

Ferrero's Acquisition of Kellogg Amid Health Controversies

In late June, executives from the Italian food giant Ferrero traveled across the United States, visiting cereal factories that were at the center of a growing public health debate. This move came as Robert F. Kennedy Jr., President Trump’s top health official, accused artificial dyes in WK Kellogg’s Froot Loops of poisoning American children. The cereal, which has been a staple in grocery stores since 1963, became a focal point for Kennedy’s “Make America Healthy Again” (MAHA) agenda.

Ferrero had initially offered to acquire Kellogg, a company that was struggling financially. However, the deal involved navigating a complex political landscape. Kennedy’s campaign against processed foods and additives made it a risky proposition. After weighing these challenges, Ferrero reduced its offer by about $75 million, ultimately agreeing to buy the company for around $3.1 billion.

The MAHA agenda has created uncertainty for big food companies already facing shifting consumer preferences. Many states have adopted similar policies, passing laws to restrict certain food sales and investigating health claims. Food industry leaders are trying to understand how much of Kennedy’s agenda will materialize and what impact it could have on their profits. Balancing his push for healthier food with the need to produce products that consumers want is a major challenge.

Some companies have formed special teams to track ingredients under scrutiny and assess potential changes. Executives compare dealing with MAHA to battling the mythical Hydra—cutting off one head only to see two more grow in its place. Darren O’Brien, chief corporate and government affairs officer for Mondelez, noted that every day brings new proposals.

A string of companies, including Kraft Heinz, General Mills, and Nestlé, pledged to remove artificial dyes from U.S. products. Mars announced plans to offer some M&M’s and Skittles without dyes next year. The Consumer Brands Association encouraged food makers to eliminate dyes by the end of 2027.

Old-line brands like Lunchables, Twinkies, and Trix have struggled long before Kennedy’s arrival in Washington. Sales have declined for many big food companies that raised prices in recent years. Rising costs, increased use of weight-loss drugs, and heightened scrutiny over ultraprocessed foods are compounding challenges. An S&P index tracking packaged food and meat companies has fallen about 16% over the past year, while the overall market gained about 14%.

Food companies are making significant moves to adapt. Kraft Heinz is preparing to split into two companies, while Conagra and General Mills have shed legacy brands. At least five major food companies have announced CEO replacements this year, setting up the highest C-suite turnover in at least a decade, according to JPMorgan Chase.

An HHS spokesman said that Kennedy values ongoing engagement with the food industry and is encouraged by steps many companies are taking to improve nutrition and public health.

The Rise and Fall of Kellogg

Since the early 20th century, Kellogg has been synonymous with Battle Creek, also known as Cereal City. Its sprawling factory has spread the aroma of toasted grain throughout the town. Founded in 1906, Kellogg pioneered vitamin-fortified cereal and produced K-rations for U.S. troops during World War II. Mascots like Tony the Tiger and Toucan Sam became household names.

However, Americans have lost interest in breakfast cereal, causing problems for Kellogg. The company expanded over the years, adding snack brands such as Pop Tarts, Pringles, and Cheez-Its. In 2023, Kellogg separated its North American cereal business from snacks, renaming it WK Kellogg. Since then, it has posted year-over-year sales declines in every quarter.

Kennedy targeted Froot Loops as part of his MAHA campaign, criticizing the cereal giant for using artificial dyes in the U.S. while selling naturally colored versions in Canada. Vani Hari, a food activist known as the Food Babe, led protests outside Kellogg’s headquarters, demanding the removal of artificial dyes.

Kellogg and other food companies maintain that artificial dyes are safe and regulated. The company stated that most of its sales come from cereals without artificial colors and that international variations reflect different consumer preferences. A Kellogg spokeswoman emphasized the company’s commitment to health and wellness, noting changes to suit evolving consumer tastes.

For a product like Froot Loops, removing artificial dyes would be complex. In Canada, the dough uses coloring derived from carrots, watermelon, and blueberries. To switch to natural dyes in the U.S., Kellogg would need to secure large quantities of new ingredients and retool parts of its plants.

Navigating the MAHA Agenda

Food industry lobbyists began defending the sector on Capitol Hill after Trump’s re-election. They focused on lawmakers who might be sympathetic to the MAHA agenda, emphasizing the industry’s role in producing safe, convenient, and affordable food. The Consumer Brands Association (CBA) called for policies grounded in science and common sense.

The CBA set up a meeting between Kennedy and major food company CEOs, including Kellogg’s Pilnick. During the meeting, Kennedy made it clear that artificial dyes must go. Pilnick posed for pictures with Kennedy, signaling a shift in the company’s stance.

Inside the CBA, food company executives were divided on how to navigate the situation. Some went through multiple “stages of grief” before deciding to remove artificial dyes, while others resisted any retreat. Later, the CBA proposed phasing out artificial dyes and asked for the administration’s help on issues like natural dyes and tariffs.

Kennedy has not addressed concerns about state laws with varying requirements. Instead, he publicly thanked governors who have tightened food regulation, crediting them with giving HHS more leverage over food companies.

For Kellogg, the prospect of removing artificial dyes adds to financial pressures. Cereal, once a mainstay of American breakfast tables, is in decline. Over the past decade, consumers have shifted toward yogurt, bars, and shakes.

In the 12 months ending Aug. 9, U.S. consumers spent $197 million less on ready-to-eat cereal than in the previous year. In a 2023 survey, 39% of American adults reported eating heavily sweetened cold cereal, but that figure fell to 31% in the following year.

Cereal’s decline helped spur Kellogg’s decision to separate its cereal business from its larger and faster-growing snacks division, named Kellanova. This effectively put a for-sale sign on the cereal business.

Ferrero, known for brands like Nutella and Tic Tacs, approached Kellogg in April. The two companies had done business before, with Ferrero buying Kellogg’s Keebler cookie business in 2019. The family-owned company has been acquiring other U.S. brands, including Butterfinger and Blue Bunny.

Ferrero believes the cereal aisle lacks innovation, an area the company considers a strength. Over time, Kellogg’s posture on artificial dyes changed. In April, Kellogg announced plans to remove dyes from products made for schools and work with federal officials to eventually remove them from all products.

Ferrero executives determined they could handle the MAHA agenda. Costs to reformulate Kellogg products appeared manageable, and they felt reassured by their experience in Europe. They also don’t see Kellogg’s problems as unique—many in the food industry face similar pressures.

A private-equity firm also bid for Kellogg. On July 10, Kellogg’s board agreed to sell the company to Ferrero for roughly $3 billion. Later that day, Pilnick addressed employees, stating that planned investments in the local cereal plant would continue.

A week later, Kellogg announced it would remove artificial dyes from all its products by the end of 2027. “Froot Loops is finally following its nose—toward common sense,” Kennedy said on X. He called on more companies to follow suit.

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.

5 Diabetes Meds That Don't Mix Well

5 Diabetes Meds That Don't Mix Well

M Hasan    7:00 AM   

Understanding How Foods and Drinks Affect Diabetes Medications

When managing diabetes, it's crucial to pay attention not only to the medications you take but also to the foods and drinks that may interact with them. Certain everyday items can interfere with how your medication works, potentially reducing its effectiveness or causing unwanted side effects.

Experts in the field of diabetes care emphasize the importance of understanding these interactions. For instance, some foods and drinks can alter the absorption, metabolism, or effectiveness of diabetes medications. This means that even if you're following a healthy diet, certain choices might still impact your blood sugar control.

Key Interactions Between Foods and Medications

Several types of foods and beverages are known to affect diabetes medications:

1. High-Fat Foods

While some fats are beneficial, excessive intake of saturated fats can be problematic. Meals high in fat can slow down digestion, which may delay how quickly certain medications are absorbed. This can affect how well the medication works. Examples of high-fat foods include whole-fat dairy products, processed meats, fried foods, and baked goods. These foods may also exacerbate gastrointestinal side effects from medications like GLP-1 receptor agonists.

2. Foods High in Added Sugar

Foods with added sugars, such as candy, sodas, and desserts, can cause rapid spikes in blood sugar levels. While they don't necessarily stop medications like metformin from working, they make it harder to maintain stable blood sugar. It's important to focus on whole-food sources of carbohydrates that are rich in fiber, such as beans, legumes, whole grains, and fruits.

3. Highly Processed and Refined Carbohydrates

Processed carbs like white bread, sugary cereals, chips, and pastries can lead to quick increases in blood sugar. If you're taking fast-acting insulin or mealtime medications, this spike can make it difficult for the medication to manage your glucose levels effectively. Pairing these foods with protein or healthy fats can help slow digestion and prevent sharp spikes.

4. Caffeine

Caffeine can interact with certain diabetes medications, particularly SGLT2 inhibitors, by increasing their diuretic effect. While moderate caffeine intake is generally safe, those on these medications should be mindful of their consumption. The recommended limit is around 400 milligrams per day, which is roughly equivalent to three to four cups of coffee.

5. Alcohol

Alcohol can increase the risk of low blood sugar, especially when taken with insulin or sulfonylureas. It can also worsen side effects like nausea and digestive issues. The American Diabetes Association recommends limiting alcohol intake to two drinks per day for men and one for women. Monitoring blood sugar levels closely is essential after drinking.

Tips for Managing Your Diet with Diabetes Medications

To ensure your medications work as intended, consider the following strategies:

Consider Meal Timing

Different medications may have specific instructions about when to take them relative to meals. Some need to be taken with the first bite of a meal, while others are taken before or after. Following these guidelines can help maximize the effectiveness of your treatment.

Stay Hydrated

Proper hydration is vital, especially if you're on medications like SGLT2 inhibitors, which can increase fluid loss. Drinking water and other unsweetened beverages can help maintain balance and prevent dehydration.

Monitor Portion Sizes

Some medications, such as GLP-1 receptor agonists, may require careful attention to portion sizes. Large or high-sugar meals can worsen side effects like nausea or dumping syndrome.

Use a Continuous Glucose Monitor

A continuous glucose monitor (CGM) can provide valuable insights into how different foods and medications affect your blood sugar levels. Tracking trends can help you make informed decisions about your diet and medication timing.

Be Aware of Other Medications and Supplements

Other medications and supplements can also influence blood sugar levels or interact with diabetes drugs. Always consult with your pharmacist or healthcare provider to understand potential interactions.

Final Thoughts

Managing diabetes involves more than just taking medication; it requires a thoughtful approach to diet and lifestyle. By being aware of how certain foods and drinks interact with your medications, you can better manage your condition and improve your overall health. Always seek guidance from healthcare professionals to tailor your approach to your specific needs.

Six Healthy Foods That Taste Better Frozen, Including Spinach

Six Healthy Foods That Taste Better Frozen, Including Spinach

M Hasan    4:00 PM   

The Benefits of Frozen Produce for a Healthier Diet

Fruit and vegetables have long been recognized as essential components of a healthy diet. Whether it's the well-known "five-a-day" guideline or the growing trend of eating 30 different plants each week, fresh produce is widely seen as a cornerstone of good nutrition. However, in recent years, factors such as climate extremes, supply chain disruptions, and global market trends have made fresh fruits and vegetables less accessible. This has led to situations where produce is either too expensive, already spoiled, or simply unavailable on supermarket shelves.

In particular, certain vegetables like broccoli and cauliflower are now facing shortages in the spring due to an unusually mild autumn and winter, which caused crops to mature earlier than expected. This situation poses a challenge for maintaining a balanced diet, especially considering that only one-third of adults in the UK met the five-a-day requirement according to a 2024 report by the Office for National Statistics.

The Solution: Frozen Fruits and Vegetables

Despite these challenges, there’s a simple and effective solution that can be found just a few aisles away from the fresh produce section — frozen fruits and vegetables. These options not only offer convenience but also provide significant health benefits. Once harvested, fresh produce begins to lose its nutrients during transport and storage. In the UK, where over 47% of vegetables and 84% of fruits are imported, this nutrient loss is difficult to avoid.

Registered dietitian Nichola Ludlam-Raine explains that frozen produce is often picked at peak ripeness and frozen immediately, preserving more of its vitamins and antioxidants. “Fresh produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” she says. A 2015 study found that while the overall vitamin content between fresh and frozen produce is usually similar, some nutrients, particularly vitamin C, were higher in frozen items.

Six Foods That Are Better When Frozen

Here are six foods that are actually better for you when frozen:

Berries

Berries like blueberries, raspberries, and strawberries are rich in nutrients and fiber. Studies have shown that they have high antioxidant activity, which helps fight free radicals and reduce DNA damage. However, their seasonality makes them expensive when fresh. Frozen berries retain more of their vitamin C and polyphenols because they are frozen shortly after being picked. While defrosted berries may soften, they are still great in porridge, yogurt, and baking. Strawberries, on the other hand, tend to collapse when thawed, making them better suited for smoothies, compotes, and baking.

Spinach

Spinach is an excellent source of non-haem iron, folate, and various vitamins. However, its high water content means it can wilt quickly and spoil. Freezing spinach not only prevents this issue but also increases its nutritional value. Frozen spinach preserves more folate and provides a concentrated source of nutrients like iron and vitamin K. It’s ideal for use in curries, stews, and other cooked dishes.

Peas

Peas are one of the best examples of the benefits of frozen produce. Fresh peas can lose their sweetness and nutrients rapidly, while frozen peas maintain their vitamin C and B vitamins. They also retain their texture well after freezing, making them a versatile option for meals.

Sweetcorn

Sweetcorn freezes exceptionally well, retaining both its nutrients and texture. Freezing helps lock in antioxidants like lutein and zeaxanthin, which are important for eye health. These carotenoids act as filters for harmful blue light and help protect against age-related eye diseases.

Broccoli

Broccoli is a rich source of vitamin C and riboflavin (vitamin B2), which supports the nervous system and aids in energy production. Frozen broccoli often retains more vitamin C than fresh broccoli stored for several days. Additionally, studies have shown that frozen broccoli contains more riboflavin than its fresh counterpart. It should be cooked directly from frozen for best results.

Mango or Avocado

Tropical fruits like mangoes and avocados are often subject to seasonal fluctuations and transport issues. Flash-frozen tropical fruits are typically more nutritious than imported fresh ones, which are often picked underripe and lose nutrients during ripening. Riper fruits are easier to digest, allowing for better absorption of nutrients. Both mangoes and avocados are rich in vitamins C, A, and E, which protect cells from damage. Avocados, in particular, are best used in guacamole, dressings, and smoothies after thawing. Tropical fruits like mango, pineapple, and papaya are softer after thawing, making them ideal for smoothies, compotes, and sauces.

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.

Founder of Applied Nutrition shares partnership with Coleen Rooney

Founder of Applied Nutrition shares partnership with Coleen Rooney

M Hasan    3:51 AM   

The Rise of a Health and Wellness Entrepreneur

Tom Ryder is taken aback when I mention that I recently completed a 10km run in my fastest time in years without drinking any water or taking any special products beforehand. He asks what kept me going. "Jelly Babies," I admit. He hands me a tube of endurance tablets, packed with performance-enhancing electrolytes that help maintain hydration. "Here, you'll go even faster if you have these," he says in his distinct Scouse accent.

Ryder believes he has caught the wave of a health and wellbeing revolution. A report by retail research group Kantar revealed that sales of sports nutrition products surged by 45% in the first five months of this year compared to the same period in 2024. These were the 'biggest winners' as customers shaped their diets around lifestyle choices, with health, wellbeing, and exercise at the top of many people's minds.

Ryder, 41, has also benefited from this boom. He netted £67 million when shares in Applied Nutrition were listed on the London stock market last year. Although the share price has since fallen, the company is still worth £330 million, valuing Ryder's remaining 34% stake at £110 million. A trading update is expected this week.

His story is one of rags-to-riches. Raised by his grandparents on a Kirkby council estate after his father's death, Ryder opened his first store, Body Fuel, at 18, selling muscle-bulking protein powder, creatine, and other supplements while working as a scaffolder for the local council. After six years juggling two jobs, he created Applied Nutrition in 2014 and began working from a small factory in nearby Knowsley.

The business has grown rapidly, becoming one of Europe's fastest-growing brands. Ryder hasn't let success go to his head. The first time he felt financial freedom was when retailer JD Sports bought a significant stake in the business in 2021. He celebrated by buying a lawnmower.

Personal Discipline and Family Life

Ryder is a firm believer in personal discipline. "I learned from an early age that if you want something, you have to make some sacrifices," he says. One of those sacrifices was not spending enough time with his eldest daughters when they were young and he was busy growing the business. He's now making up for lost time and admits to becoming "a dance dad," taking them to numerous festivals and competitions in the North-West.

He is happy to have bucked the trend of home-grown companies that have shunned the London stock market. Becoming a public company has been "absolutely amazing, a dream come true," he says, adding: "It's given us a lot of credibility." He also seems relaxed about having a higher public profile, saying: "I don't mind being in the limelight. This company is my life. It doesn't feel like work."

But he admits he "completely underestimated" the extra red tape and reporting rules that came with being a quoted company. A "great" team and board, chaired by AJ Bell investment platform founder Andy Bell, helped "take that burden away from me."

Expanding the Brand and Targeting New Audiences

Applied Nutrition started out selling protein shakes to muscle-bound bodybuilders in sweaty gyms, but it has evolved into "a brand for everybody" that appeals to a wider range of consumers. So how does Applied Nutrition fit into the weight-loss craze fueled by drugs such as Ozempic?

Ryder thinks it will amplify demand for supplements. Anyone on a weight-loss drug "is more likely to make health-conscious choices" around protein, vitamins, and hydration as "they are not only losing fat, they are losing muscle, which is not great," he explains, adding: "They can't eat, they've got no appetite so the alternative is supplements."

One of the "mega-trends" he's tapping into is the move from women simply wanting to be skinny to women who want to be healthy, fit, and strong. It's an audience Ryder is eager to reach. "Wagatha Christie" celebrity Colleen Rooney has been hired as a brand ambassador to fuel demand for protein supplements among these health-conscious women.

Since then, the number of female customers has shot up from 20 to more than 40 per cent, he reveals. To keep costs down, Applied Nutrition mainly sells through distributors in local markets, exporting boxes of supplements from the Liverpool warehouse overseas to places such as the Gulf. Its products can also be found in major supermarkets and online.

Financial Strength and Market Challenges

Targeting new audiences via social media channels comes with extra marketing costs. But having raised almost £160 million in the flotation, Ryder now has the financial firepower to continue expanding at home and abroad, especially in the US, where the company has an office in Dallas, Texas.

The record price of whey – a vital ingredient in protein shakes – is "a headwind," Ryder admits, but he has been able to pass on these cost increases to customers in the form of higher prices. That helps protect profit margins, which at 29% are among the highest in the health and beauty sector – bigger even than those of French giant L'Oreal and only surpassed by Estee Lauder, according to stockbroker Panmure Liberum.

This is remarkable given that Applied Nutrition is a traditional bricks-and-mortar wholesale business, operating from a single warehouse site on the outskirts of Liverpool. Ryder won't be drawn on the Government's raid on employers' National Insurance Contributions, which has hit many companies, especially growing ones like his, which now employs 200 staff.

"What can you do?" he asks. "We don't get caught up in what goes on from a political standpoint. We just get on with what we've got to do."

The Power of the Product

So do the supplements he sells really work? Can they actually improve performance? Well, correlation does not equal causation, but after swallowing some of Ryder's endurance tablets a few days after the interview, I ran an even faster 10k time. Ryder will feel vindicated.

As he puts it: "Marketing is important, but the product has got to be right as well."