Latest news with #TonyCastillo
Fox News
6 days ago
- Health
- Fox News
Trying to eat more protein? Don't overlook this sweet surprise
Protein buffs are going bananas over a tropical surprise. Passion fruit delivers more protein than any other in its class – but dietitians say it's not the ultimate muscle hack. While most fruits offer only 1 to 2 grams of protein per serving, a single cup of passion fruit contains 5.2 grams of the muscle-building macronutrient, according to the U.S. Food and Drug Administration (FDA). Protein is vital for growing and repairing cells, tissues and organs, according to the Centers for Disease Control and Prevention (CDC). "Passion fruit tops the fruit protein list," Miami-based performance dietitian Tony Castillo, MS, RD, told Fox News Digital. "That said, fruit isn't why anyone reaches their protein goals. It's great for variety but not a game-changer if you're serious about protein." The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for healthy adults. Many experts, however, recommend more for athletes, older adults and pregnant or breastfeeding women. "You'd need to eat [large] amounts – 5-plus cups – of passion fruit to get anything near what you'd get from chicken, eggs, fish or Greek yogurt," Castillo said. Most fruits are not complete proteins because they lack sufficient amounts of the essential amino acids that aid in absorption and are essential for muscles, according to experts. Passion fruit, for example, is low in methionine and cysteine. "Plant protein is less bioavailable – only about 60–70% is absorbed versus up to 90% for animal proteins like dairy, eggs and meat," Castillo said. To get the most out of passion fruit, Castillo suggested pairing it with more absorbable, protein-rich foods like Greek yogurt or protein powder in a smoothie. Treat it as an "extra," he said — not a "foundation." Another way to get the most out of passion fruit is by pairing it with legumes, soy, quinoa, meats, cheese or eggs, which will make up for the essential amino acids it lacks, said Dr. Heather Gosnell, a pediatrician and certified plant-based health coach in Arizona. Whether it's eaten plain, on top of yogurt or cottage cheese, blended into a smoothie or atop a salad, don't ditch the seeds, she said. "This is where the bulk of the protein is housed," Gosnell said. Eating all the antioxidant-rich fruit inside the leathery rind, including the sweet and tangy pulp, will also deliver nearly 25 grams of fiber — helping to meet the 22 to 34 grams recommended by the CDC for adults. Cooking passion fruit can reduce the content of vitamin C and certain B vitamins, so it's best to add the fruit at the end of your cooking to preserve the content of these vitamins, Gosnell advised. Other fruits that are relatively high in protein include guava with approximately 4 grams per cup, avocado with up to 4 grams per cup, jackfruit, which has about 2 to 3 grams per cup, and blackberries, which have roughly 2 grams per cup, said Gosnell.
CNET
08-05-2025
- Health
- CNET
Achieve Radiant Skin With These Collagen-Boosting Tips
A fresh glowing look for your skin can make you feel more confident, and ensure you never get missed in a crowd. However, as we age our skin loses elasticity and that radiant look can fade. Collagen is directly related to the health of our skin, and boosting the amount in your system can ensure you look amazing whether you're 25 or 75. Instead of slathering yourself in pricy creams and supplements, there is a better way. Collagen, often called the body's scaffolding protein, is essential for skin elasticity, joint health, and overall structural support. While social media is full of collagen powders and serums, the real magic lies in what you eat. By understanding how your body produces and breaks down collagen -- and by making smart, nutrient-dense food choices -- you can support healthy collagen levels without relying solely on products. Here's how to naturally enhance your collagen production through diet and daily habits. Read more: Want Collagen's Anti-Aging Properties? These Are the Benefits and Drawbacks to Know What is collagen and what does it do? Collagen is the most abundant protein in the body, and is important in maintaining your body's functions. Registered dietitian and nutritionist Tony Castillo explains that the best way to think about collagen is "as a glue to hold things together." It's the major building block of tendons, ligaments, bones, muscles and skin. It also helps your body rebuild itself after injuries, especially at sites like tendons, ligaments and muscles. Take a moment to thank collagen for literally keeping your body together. Your body creates its own collagen by combining amino acids. The process also uses vitamin C, zinc and copper, so you can promote natural collagen production by eating a well-balanced diet (more on that later). Read more: 10 Daily Habits to Improve Your Eye Health Collagen is the key to smoothing out wrinkled skin when consumed in I have enough collagen? As we get older, our bodies start to naturally produce less collagen. Wrinkles and aches are a part of the aging process, but you may be wondering if low collagen is to blame for your ailments. Castillo says that the following are signs that you may be low on the vital protein: Less flexible tendons and ligaments Wrinkles on skin Weak muscles Worn-out cartilage or joint pain Gastrointestinal issues caused by thinning of the lining of the digestive tract If any physical symptoms significantly interfere with your quality of life, check in with your doctor. If you'd just like smoother skin and a little more pep in your step, it could be worth looking into how you can increase your collagen levels. Do I really need collagen supplements and skin treatments?Although you can certainly try to produce more collagen naturally (more on that later), at this point you're probably wondering if those trendy collagen supplements and skin treatments actually work. I have an unsatisfying answer to the burning question: They kind of do. First, let's start with supplements. Castillo recommends that active people take collagen supplements an hour before working out, and there's certainly scientific research that supports this suggestion. One comprehensive literature review found that collagen supplements can help with wound healing and skin aging, as well as increasing skin elasticity and hydration. These results are just preliminary; a lot more research is needed to confirm their effectiveness. Be careful when searching online; many studies are performed by companies that manufacture collagen supplements, so you can't put too much stock on what they say. On the other hand, Castillo doesn't see any compelling reason to invest in skin treatments designed to increase collagen. These treatments often have a hefty price tag, and most of the supporting research is inconclusive at best. If you have the resources to spare, certain treatments might be worth a shot. Some studies have shown that microneedling (which is said to increase collagen) can treat facial scarring and stretch marks, while ultrasound therapy seems to be fairly effective for tightening and lifting facial muscles. This research is far from definitive, so consider trying collagen supplements first before you move on to advanced procedures. Read more: Do You Really Need to Take a Vitamin? 5 Things to Know Before You Buy How can I produce more collagen naturally? A balanced diet will help promote natural collagen production. Claudia Totir/Moment/Getty Images If the world of supplements and freaky skin treatments doesn't appeal to you, you can take a more natural approach to increasing your collagen. The most effective way is through a well-balanced diet. When your body produces collagen, it uses amino acids, vitamin C, zinc and copper. To get the necessary amino acids (Castillo specifically names proline and glycine) you can eat eggs, bone broth, beans and meat. For vitamin C, go for citrus fruits, berries and bell peppers. Eat meat, shellfish, nuts, whole grains and beans for zinc and copper. If you had to choose just one food to increase your levels of collagen, it would have to be bone broth. When you simmer beef, chicken or fish bones in water, the collagen and other minerals seep into the water, delivering a delicious and nutrient-dense liquid. Plan for this type of preparation: Making your own bone broth can take a day or two. More for your nutrition
