Latest news with #nutritionexpert
Yahoo
09-07-2025
- Health
- Yahoo
Cinnamon Water: Belly Fat Cure or Just Hype? One Dietitian Weighs In
We hate to play favorites when it comes to spices, but if we had to name the one we love best, it's hard to beat cinnamon for its sheer warmth and spicy-sweet kick. Not only does it rank at the top of our spice rack for flavor and versatility, but it could also help us shed unwanted pounds. More specifically, cinnamon water is said to be a delicious weight-loss tonic. But what exactly is it and does it really work? Here, a top dietitian weighs in on the DIY beverage's health benefits, shares an easy recipe and outlines a few potential side effects you need to know about before you sip. 'Cinnamon has been shown to help boost weight loss, control blood sugar in people living with diabetes, lower blood pressure and reduce inflammation,' says Toby Amidor, MS, RD, award-winning nutrition expert and Wall Street Journal best-selling author of Health Shots. In fact, she points to a study in Annals of Family Medicine, which showed that people who consumed 6 grams of cinnamon (about 1 1/4 tsp. ) daily for up to 18 weeks slashed their blood sugar levels and decreased 'bad' LDL cholesterol and triglyceride levels, while increasing 'good' HDL cholesterol levels. And when it comes to supporting weight loss, study results are just as promising. Cinnamon boasts thermogenic properties, which simply means it almost literally helps fire up our metabolism. What's more, an animal study in the journal Nutrients, suggests that supplementing with cinnamon helps prevent obesity by reducing fat accumulation. That said, science isn't, well, an exact science. Or at least it's rarely black and white, cautions Amidor, explaining that the health benefits of cinnamon (and cinnamon water) can be difficult to interpret. 'Higher quality research is needed to clarify the benefits,' she says. She adds that while sprinkling cinnamon on food and beverages in the amounts commonly called for in recipes is safe—as is the amount called for in the study (about 1 1/4 tsp. a day), 'when used in large amounts for longer periods of time, cinnamon can lead to side effects like gastrointestinal problems or allergic reactions.' Some types of cinnamon (like cassia) contain a compound called coumarin, which can affect the liver, she continues. 'Although cassia cinnamon usually doesn't contain enough coumarin to cause significant issues, prolonged use of it can be an issue for people with liver disease,' she cautions. If you have liver-related health issues, consult your healthcare professional before adding cinnamon to your diet. Now that we've addressed all the potential side effects of the spice, especially if consumed in large quantities, let's address the wonders of cinnamon water, which, true to its name, is simply cinnamon-infused H2O—and makes for an easy way to consume the spice. A study in the Journal of the International Society of Sports Nutrition showed that the beverage helps stoke fat-burning and increase lean muscle mass—which is central to keeping our metabolism firing on all cylinders. Why cinnamon in water? Well, you can certainly get the health benefits from sprinkling the spice over oatmeal or in a smoothie. But cinnamon water is simple to make and sip throughout the day, keeping your metabolism humming. Plus the addition of H2O keeps you hydrated, which curbs cravings and wards off dehydration that can hamper fat burning. To make a cinnamon water tonic for weight loss, fill a pot with 3 cups of water and add 3 to 4 cinnamon sticks. Cover and bring to a boil; simmer for about 15 minutes. Let cool (if desired), then pour into a tall glass and enjoy. Refrigerate the remainder (this recipe serves two). Here, a few healthy (and yummy) add-ins for your cinna-cuppa: To infuse your cinnamon water with antioxidants, Amidor recommends adding Manuka honey. 'Native to New Zealand, this variety of honey has proven antioxidant, antiviral and anti-inflammatory activities.' Additionally, studies suggest that honey may support weight loss in part by suppressing hunger hormones. Just be sure to use it in small amounts because it is still a sugar. Not only are ginger and cinnamon complementary flavors, they're also great partners when it comes to encouraging weight loss, as both spices are shown to help rev the metabolism. The proof: A study in Metabolism shows that ginger increases feelings of satiety, while an analysis of studies in Critical Reviews in Food Science and Nutrition reveals that ginger helps whittle belly fat by revving metabolism and suppressing appetite. Is a slimming sip complete without a squeeze of lemon? We think not. And scientists tend to agree: An animal study in Journal of Clinical Biochemistry and Nutrition shows the polyphenols in lemon help curb the accumulation of body fat. More health-boosting tonics: The Pink Salt Recipe for Weight Loss is Taking Over TikTok, but Does It Live up to the Hype? Secret-Ingredient Smoothie Recipe: Find Out How It Can Help Quintuple Fat and Weight Loss A Protein Shake Before Bed Revs Your Metabolism: Burn Fat + Build Muscle as You Sleep This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
26-06-2025
- Health
- Yahoo
6 Iron-Rich Snacks That Help Improve Your Energy and Focus, According to Dietitians
Iron is an essential nutrient that helps carry oxygen in your blood and supports energy, focus, and immunity. Iron deficiency is the most common nutrient deficiency, and women, children, and vegetarians are more likely to need extra iron. These iron-rich snacks will make it easy to boost your intake between meals and offer a satisfying balance of flavor and plays a key role in helping your body function at its best. It's an essential mineral that helps carry oxygen through your blood, supports your muscles and immune system, and is also important for brain development. While iron needs vary depending on your age, sex, and diet, most adults should aim for about 18 milligrams per day. Animal proteins like beef, poultry, and seafood offer heme iron, which your body absorbs more easily than the non-heme iron found in plant-based foods. That means vegetarians and vegans may need a bit more to meet their needs. And if you're low on iron for a while, it can lead to fatigue, trouble concentrating, and a higher risk of infections. 'Iron deficiency is the most common nutrient deficiency in the world,' says Toby Amidor, MS, RD, award-winning nutrition expert and author of Health Shots. 'In the U.S., it's especially common in young children, women of childbearing age, and pregnant women.' The good news? Getting enough iron doesn't mean overhauling your entire diet. Adding a few iron-rich snacks into your day can help fill the gaps—and they're easy (and tasty) to enjoy between meals. Related: 12 Fruits and Vegetables That Are High in Iron to Add to Your Diet, According to RDs The combination of nuts, seeds, and dried fruit makes trail mix a perfect on-the-go snack—and a surprisingly good source of iron. Plus, it satisfies your sweet and salty cravings! Registered dietitian Cheryl Harris, MPH, RD recommends using cashews, pistachios, or almonds to get the biggest iron boost. Fellow RD Avery Zenker agrees: 'Trail mix is a quick, convenient, widely available whole-food snack that requires no prep time.' She suggests adding pumpkin seeds, which 'are one of the highest sources of iron among all nuts and seeds, providing about 2.5 milligrams in just a quarter cup.' Raisins and dried cranberries are classic mix-ins, but Zenker recommends dried figs for an extra iron out your trail mix into small zip-top bags or reusable containers to grab on your way out the door—no last minute prep required.'Although meatballs don't typically seem like a snack food, if you're looking to add more iron to your day, a beef-centric snack is a smart choice,' says Amidor. A four-ounce serving of 90% lean ground beef provides about 2.5 milligrams of iron—or 14% of what most women need in a day. Plus, it's heme iron, which is more easily absorbed by the body. Make a batch of meatballs as part of your weekend meal prep, or keep a bag of frozen ones in your freezer for a quick snack you can reheat anytime. Crunchy, salty, and super satisfying, roasted chickpeas are a snack-time win. Chickpeas (garbanzo beans) are part of the legume family, which also includes lentils, split peas, and other beans—all of which are good sources of protein, fiber, and non-heme iron. Registered dietitian Amy Margulies, RD, CDCES, LDN, NBC-HWC recommends crispy chickpeas because 'They're delicious, portable, and packed with nutrition. Half a cup provides about 2.4 milligrams of iron, plus fiber, protein, and healthy fats to keep your energy up and blood sugar steady.' While you can buy packaged roasted chickpeas, they're quite easy to make at home. Just toss canned chickpeas with olive oil, Parmesan, and your favorite seasonings (Margulies likes garlic powder, oregano, and basil), then roast until golden and crunchy. 'They're the kind of snack that feels indulgent but delivers on both flavor and feel-good benefits!' Related: 5 Healthy Foods That Are High in Iron, According to RDs You might think of edamame as your pre-sushi appetizer, but it's also a nutrient-packed snack on its own. These young green soybeans are rich in plant-based protein, fiber, and—you guessed it—iron! Half a cup of cooked edamame provides 10% of your daily iron needs, plus 11 grams of protein and 4 grams of fiber to help keep you full and focused. Keep a batch of steamed soybeans in the fridge for a grab-and-go snack that can be enjoyed cold or at room temperature, or try roasted soybeans for a crunchy alternative. Swap chips and dip for this fresh, crunchy combo. Sliced bell peppers paired with hummus makes for a colorful, satisfying snack with an iron boost. Hummus (made from chickpeas) contains about 2 milligrams of iron per 1/3 cup, and one medium bell pepper adds another 0.5 milligram. Even better? Bell peppers are loaded with vitamin C, which Zenker explains helps your body absorb more of the iron in hummus, making this a powerhouse pairing. Yes, chocolate counts as an iron-rich snack—especially when it's the dark variety. One ounce of dark chocolate (look for 70% to 85% cacao) provides about 19% of your daily iron needs. Pair it with vitamin-C rich strawberries, and you've got a sweet treat that not only tastes good, but helps your body absorb that iron more efficiently. No need to plan ahead: just melt some dark chocolate chips in the microwave, dip in fresh strawberries, and enjoy!Fresh strawberries not in season? No problem. Frozen berries are a great substitute—just thaw and pat them dry before dipping to help the chocolate 6 Easy Steps to Make Chocolate-Covered Strawberries Read the original article on Real Simple
Daily Mail
15-05-2025
- Health
- Daily Mail
Tired all the time? You might be suffering a little-known nutritional deficiency, warn experts
There could be a quick fix to the dreaded feeling of constant exhaustion. A nutrition expert has suggested that many of those who suffer fatigue despite getting adequate sleep may be suffering a deficiency in a little-known nutrient — choline. Choline is an essential nutrient that is made in the liver, but we get the majority of our intake from foods like beef, chicken, eggs, fish and milk. The compound is vital for liver function, brain development, muscle strength, metabolism, and the processes of the nervous system. Maintaining the right levels of choline can help you feel more energetic and improve cognitive function, experts argue. 'Choline plays a big role in our brain health, mood, memory, and liver function,' Hanieh Vidmar, nutritional therapist and naturopathic chef, told The Standard. 'People with low intake or deficiency may notice things like low energy, trouble concentrating, or even signs of a fatty liver, since choline helps move fat out of the liver.' She added the nutrient is also good for brain health: 'Many studies suggest it may help reduce anxiety and lower the risk of depression. 'Low levels in pregnancy have also been linked to attention issues and a higher risk of ADHD in children.' A choline deficiency is relatively rare but the ailment could have significant health implications. It is a major nutrient in creating fats that support the strength of cells, as well as producing compounds that act as messengers between cells. In the liver, it helps to remove cholesterol, which is important for warding off heart attacks and strokes. It also plays a significant part in the production of acetylcholine, a neurotransmitter that's involved in muscle memory, cognitive functions, heartbeat regulation. Ms Vidmar advises eating animal-based food like beef, chicken, eggs, fish and milk to make sure you get enough of the nutrient. But for those who are vegan, choline can also be found in plant foods like broccoli, peanuts, kidney beans, and mushrooms. However, animal sources tend to have much more, she warned. One recent YouGov study found that one in eight people in the UK report feeling tired 'all the time' and a quarter of us are tired 'most of the time'. There's even a medical acronym for it: TATT or 'tired all the time'. While it is estimated more than 400,000 people in the UK suffer from chronic fatigue syndrome. Symptoms include waking up exhausted despite sleeping well, headaches, mood swings and lack of motivation. Common causes can include iron deficiency, vitamin B12 and folate deficiency, diabetes and hypothyroidism, which is when the thyroid gland doesn't produce enough hormones leading to slow metabolism. Another common cause may also be depression.
