Latest news with #nutritionist
Yahoo
10 hours ago
- Health
- Yahoo
Eat More of This One Vegetable for a Long, Healthy Life, Dietitians Say
If you want to eat for longevity, look no further than vegetables. They're packed with nutrients that support overall health, helping you live a long and thriving life. The good news? All vegetables can benefit your lifespan, so there are plenty of options to choose from. But if one vegetable came out on top, what would it be? To find out, we asked registered dietitian Nisha Melvani, MS, RD, to share the best vegetable for longevity and living well. The Best Vegetable for Longevity When asked to name the top vegetable for longevity, Melvani called out kale, a popular and versatile leafy green. Thanks to its rich content of essential nutrients—particularly antioxidants and fiber—kale tops other vegetables in the category of longevity. 'Kale contains several important antioxidants,' Melvani says. These include carotenoids (like lutein and beta-carotene) and vitamin C, which help neutralize harmful free radicals and reduce oxidative stress in the body, she says. It's a noteworthy effect for longevity, as chronic oxidative stress can contribute to chronic diseases, which can shorten your lifespan. Additionally, vitamin C 'supports immune function by promoting the production and function of white blood cells, helping the body fight infections more effectively,' Melvani adds. 'Vitamin C also aids in wound healing and helps maintain healthy skin by supporting collagen production.' This prevents illness-causing germs from entering the body, keeping you healthy and well. Finally, kale provides glucosinolates, or compounds that are linked to a lower risk of chronic disease due to their potent anti-inflammatory and antioxidant properties. Plus, kale is a stellar source of fiber. According to Melvani, this includes insoluble fiber, which adds bulk to stool and encourages regular bowel movements, and soluble fiber, which feeds beneficial gut bacteria. The latter also supports the production of short-chain fatty acids in the gut, which reduce inflammation and strengthen the immune system, Melvani says. Soluble fiber also manages blood cholesterol and blood sugar, which is key for reducing the risk of heart disease and type 2 diabetes, respectively. 'By supporting gut health, lowering cholesterol, controlling blood sugar, and reducing chronic inflammation, the fiber in kale may help prevent age-related diseases and promote a longer, healthier life,' Melvani says. The longevity-boosting benefits of kale don't stop there. 'Kale is rich in nutrients that are important for strong, healthy bones,' Melvani says. 'It provides vitamin K, which helps the body make proteins needed for bone mineralization and strength.' Kale also offers calcium, which builds and maintains bone density, and magnesium, which supports bone structure and helps the body use calcium effectively. Together, these nutrients can strengthen bones, potentially reducing the risk of falls that can lead to serious fractures and ultimately, a poorer quality of life. How to Eat More Kale As a versatile vegetable, kale can be added to a variety of recipes. Here are some of our favorite ways to eat more kale. Blend in Smoothies Upgrade your next smoothie with a handful of kale. Not a fan of the vegetable's bitter flavor? Blend it with a naturally sweet ingredient, like pineapple or maple syrup. If you need inspiration, try it in our kale apple smoothie. Stir in Soups Bulk up your next soup, stew, or chili with kale. Simply cook the dish as usual, then add sliced kale and stir for five minutes, or until the leaves wilt. It will add a pop of color and nutrients, as seen in our sweet potato and kale tortilla soup. Toss in Salads Kale makes for an excellent salad base, so long as you prepare it right; be sure to massage the leaves with olive oil or, at the very least, let it sit in an acidic dressing. This will make the tough leafy green more tender and palatable to eat. Sauté a Side Dish For a simple way to enjoy kale, sauté the leaves with olive oil (another longevity-friendly ingredient) and your favorite spices. Serve alongside protein or as part of loaded sweet potatoes with coconut and kale. Roast Until Crispy The next time you're craving a crunchy snack, make kale chips. Toss kale leaves in olive oil and spices, then roast until crispy. Tip: Enjoy kale chips as a soup topper! Read the original article on Real Simple
The Independent
2 days ago
- Health
- The Independent
I tested the best clear whey protein powders – these are my top picks for flavour and nutrition
After a hard workout, a cool and refreshing drink is just what the doctor ordered. Unfortunately, classic protein shakes don't nail that brief – but clear whey protein powders do. These supplements offer the same practical protein hit as their creamier cousins, all in a fruity drink with a juice-like consistency. So when you emerge from the gym drenched in sweat, they're a far more palatable option. 'The intensive filtration process involved in creating clear whey powders achieves much more purity than a regular whey powder as the parts of the protein that contribute to creaminess and thickness are removed,' explains Rob Hobson, a registered nutritionist and author of The Detox Kitchen Bible. This can often result in a greater amount of protein per gram. The problem is, not all brands have nailed the formula. I've tried a wide variety of clear whey protein powders, and while some taste as good as a J2O in a sun-soaked beer garden, others refuse to mix, resulting in a claggy compound clogging up my shaker. To help you swerve a similar fate, I created a list of my tried and trusted favourites, then worked alongside sports nutritionists and dieticians to whittle it down to eight top recommendations. Scroll on to find out which brands made the cut. How I tested the best clear whey protein powder Building muscle isn't a quick process, and it would likely take months for the effects of regular protein powder use to show themselves. There are also plenty of other variables to consider, such as activity levels and wider diet. So, to test and assess clear whey protein powders, I focussed on their flavour, ease of use, mixability and cost per serving. Then I enlisted the help of Scott Laidler, a personal trainer, and Rachel Clarkson, a registered dietician at the DNA Dietitian, to help me analyse the ingredients, macronutrients and benefits of each one. To make each shake, I followed the brand's instructions to the letter, adding the prescribed amount of water and exact serving suggestion to a shaker before mixing for 20 seconds. Why you can trust IndyBest reviews The IndyBest fitness and wellbeing team comprises a mix of fitness coaches and wellness experts. As an avid gym-goer and The Independent 's senior fitness writer, I've used a wide range of supplements for the last decade to support my training and performance goals. I also speak to leading experts in the fitness space on a regular basis, covering topics such as how much protein you need per day and what to look for in a protein powder. So, if a protein powder earns a spot on this roundup, you can be sure it's an impressive product. The best clear whey protein powders for 2024 are:
Bloomberg
3 days ago
- Health
- Bloomberg
A Looming Dairy Drought Will Stunt the World's Growth
It's every baby's first food, and we can't get enough of it. The world produces close to a billion metric tons of milk each year — more than all the wheat or rice we grow. That lead is set to widen over the coming decade, with dairy consumption expected to grow faster than any other agricultural commodity. On a rapidly warming planet, this poses a host of problems. Consider demand. There's more than half a billion people under the age of four in developing countries, and about a third of them suffer from stunting — short stature that's associated with health, educational and economic problems in later life. Most could benefit from the policy first proposed by Scottish nutritionist John Boyd Orr in the 1920s: provision of dairy products to give them a more nutritionally rich diet.
Telegraph
4 days ago
- Health
- Telegraph
Five surprising health benefits of cinnamon
Cinnamon is now stealing the spotlight as one of the most powerful ingredients in your cupboard. With its sweet, woody scent and warm, spicy kick, it's travelled through kitchens from Mumbai to Marrakech, laced through everything from sticky buns to slow-cooked curries. Long prized in traditional medicine and central to Indian and Middle Eastern cuisine, this age-old spice is now being studied for a surprising range of modern-day health benefits, from blood-sugar control to brain health. These effects stem from cinnamon's powerful natural compounds and how you consume it may influence what you get out of it. 'It's been used in a range of different ways. Some people use it as a tincture, some people use it as a tea. Some people use it as a spice in cooking,' says registered nutritionist Jenna Hope. 'When you're consuming it in a number of different ways, there's going to be different bioactive compounds in the different mechanisms.' Here are the five ways cinnamon could support your health – and how to get the most out of it. 1. It may help regulate blood sugar Cinnamon's best-documented benefit is its potential to support blood sugar control, particularly in people with type 2 diabetes. A 2023 study found that regular cinnamon supplementation was associated with improved fasting blood sugar and longer-term glucose markers, suggesting real promise for this store-cupboard spice. 'Supporting blood sugar regulation in those with type 2 diabetes is the most compelling evidence-based health benefit of cinnamon,' says Dr Megan Rossi, founder of the Gut Health Doctor (@theguthealthdoctor). 'Some research shows that it can help to reduce blood glucose post-meal,' adds Hope. 'But some found it had no effect. I think it comes down to the doses and the methods.' The form matters, too. 'Some studies look at it using cinnamon tea, some cinnamon extract, some cinnamon powder,' says Hope. 'They're also looking at a wide range of doses… the largest I saw was around 8g, which is really quite high.' Its effects are thought to come from compounds such as cinnamaldehyde, procyanidins, catechins and MHCP (methylhydroxychalcone polymer), which may mimic insulin activity in the body. As ever, consistency is key. A teaspoon sprinkled into your morning porridge or whizzed into a smoothie is an easy way to reap the benefits, but don't go overboard. Experts generally advise keeping intake under 6g a day. 2. It could support heart health Several studies suggest cinnamon could be more than just a cosy comfort – it might offer real support for your cardiovascular system. This aromatic spice has been shown to help improve cholesterol and reduce blood pressure, particularly in people with metabolic conditions. One 2021 review found that cinnamon supplementation helped lower LDL ('bad') cholesterol, total cholesterol and triglycerides. A more recent 2024 study also suggests that cinnamon may help reduce blood pressure by relaxing blood vessels and easing arterial tension. 'It's been shown to increase HDL, which is high-density lipoprotein – the good cholesterol,' says Hope. She also notes that by improving blood sugar levels over time, cinnamon may offer additional anti-inflammatory benefits when used regularly. 'There do seem to be some potential heart health benefits on blood lipids,' says Dr Rossi. 'But the clinical trials were done in those with type 2 diabetes or prediabetes… we're not able to extrapolate out to a healthy population.' Still, if you're already eating a diet that supports cardiovascular health – think plenty of fibre, healthy fats and plant-based foods – cinnamon may offer a small but useful bonus. Its warming flavour also makes it an easy ingredient to include in everyday meals: try stirring it into a chickpea stew or using it in a spice rub for roasted root vegetables. 3. It's packed with antioxidants Cinnamon doesn't just bring warmth and sweetness – it also delivers a generous hit of antioxidants. These compounds help protect cells from damage caused by oxidative stress, a process linked to ageing, inflammation, and chronic conditions such as heart disease and cancer. Dr Rossi highlights its antioxidant potential, noting key bioactives like 'cinnamaldehyde, procyanidins and catechins (polyphenols), and methylhydroxychalcone polymer (MHCP)' among the compounds that underpin cinnamon's health effects. These protective benefits appear most promising when cinnamon is consumed regularly in small amounts, not as a supplement but simply as part of your usual cooking routine. While cinnamon is often reserved for baking, its aromatic profile works just as well in savoury settings. Try stirring it into a lentil soup, using it to season roast squash or carrots, or pairing it with cumin in a homemade curry powder. Its versatility means it can slot easily into a variety of dishes, sweet or savoury – all while quietly working in your favour. 4. It might help curb cravings and support weight control While cinnamon isn't a magic bullet for weight loss, it might play a small supporting role in metabolic health when used alongside a balanced diet and lifestyle. A 2023 controlled trial looked at a supplement containing Cinnamomum cassia (Chinese cinnamon) and Withania somnifera (ashwagandha) in overweight and obese adults. Those taking the supplement while following a mildly calorie-restricted diet saw a 2.66 per cent reduction in body weight over four weeks, compared with a 1.28 per cent loss in the placebo group. It was well-tolerated, with no significant side effects reported. There's also emerging interest in cinnamon's effect on satiety. A 2023 study found it increased levels of glucagon-like peptide-1 (GLP-1), a hormone that helps regulate appetite and makes you feel fuller after meals. 'Some research found that [cinnamon] can increase GLP-1… but equally, some found no effect,' says Hope. 'I think it's really important just to highlight that we don't know how significant of an effect that is in terms of weight loss.' So while it's far from a slimming aid, cinnamon does offer something that many flavourings don't: warmth and sweetness without added calories or sugar. Try sprinkling it over roasted vegetables or blending it into smoothies for an aromatic twist. 5. It shows early promise for brain health As well as being linked to improvements in some aspects of physical health, cinnamon might have more to offer the brain than you'd expect, early research suggests. A 2023 study found that cinnamon extract improved memory in rats and appeared to protect brain cells from damage. Another 2022 investigation linked cinnamon's phytochemicals to antidepressant and memory-enhancing effects in mice. 'Although there are some animal and test-tube studies suggesting potential benefit on neuroplasticity, memory and even Parkinson's, there haven't been human clinical trials to confirm or refuse this,' says Dr Rossi. 'More research is needed in this area.' Hope adds: 'Some research suggests that cinnamon – specifically the acid components cinnamaldehyde and cinnamic acid – have been associated with an improvement in cognitive function. Additionally, the antioxidant capabilities may have protective effects on brain health; however, again, this depends on the dose and the type of cinnamon.' For now, the findings are intriguing but far from conclusive. Still, cinnamon's broader anti-inflammatory and antioxidant properties may offer gentle support for long-term brain health when used regularly as part of your diet. Which type is best – and how much is too much? Not all cinnamon is created equal. In fact, the type you pick up at the supermarket could make a big difference to its safety and effectiveness. 'There are two main types,' explains Dr Rossi. 'Cassia is more common and has a stronger aroma, but it contains much more coumarin, which can be harmful to the liver in high doses. Ceylon has a milder taste and is considered safer for long-term or high-dose use.' While Cassia is the type most commonly found on supermarket shelves, its higher coumarin content means it should be used more cautiously. Ceylon, sometimes labelled as 'true cinnamon', is typically more expensive and often available in health-food shops or listed by name on packaging, so it's worth checking the label before you buy. The European Food Safety Authority sets a tolerable daily intake of just 0.1mg per kg of body weight. That means even small, frequent amounts of Cassia could tip some people over the recommended limit. Ground cinnamon is also a better option than sticks if you're looking to get the most from it. 'You're consuming more of the bioactive compounds,' says Hope. 'With sticks, it's generally more of an infusion – you're not getting the full compound content.' She adds that while cinnamon is 'generally safe up to around 6g a day', which is roughly two level teaspoons, taking more than 3g long-term could cause issues for some people or interact with certain medications. In particular, it may amplify the effects of antidiabetic drugs like metformin or interfere with how the liver processes other medications. If you're taking regular medication or considering cinnamon supplements, it's best to check with your GP first. Three simple ways to enjoy cinnamon Blend it into your breakfast Stir half a teaspoon into porridge, overnight oats or yogurt for a warming start that doesn't rely on added sugar. 'It's a really good alternative to sugar,' says Hope. 'It provides a little bit of natural sweetness, so you don't need to add so much sugar.' It also pairs well with ground flaxseed or chia for a fibre-rich, blood-sugar-friendly breakfast. Add warmth to savoury dishes Cinnamon's warmth works surprisingly well outside of baking. Try it in stews, tagines or lentil soups, where it complements tomatoes, pulses and root veg. A pinch with cumin and paprika makes a quick, aromatic rub for roasted carrots or chickpeas. Upgrade your smoothies or snacks Blend cinnamon into nut butter or protein shakes for a comforting twist that also helps manage blood-sugar spikes. It also adds flavour and antioxidants to roasted nut and seed mixes –ideal for cooler months or post-gym recovery.
Yahoo
4 days ago
- Health
- Yahoo
Helpful and Delicious! These 10 Protein Sources Will Help You Lose Body Fat
Helpful and Delicious! These 10 Protein Sources Will Help You Lose Body Fat originally appeared on Parade. There's a misconception that trimming inches from your waistline requires skipping meals or subsisting only on crudités. Here's what will hopefully be welcome news to anyone trying to lose weight: Deprivation is not the key to weight loss. (Not healthy weight loss, anyway.)Whether you're trying to lose weight or not, it's still important to make sure you're hitting the recommended daily requirements for all necessary nutrients, including fiber, protein and micronutrients. In fact, registered dietitians say that nutrients including protein, fiber and healthy fats are all key for healthy weight loss because they help you feel full—making someone less likely to overeat nutrient-poor food later. But when you're trying to lose weight, knowing what protein sources are best is tricky, as many protein sources are high in calories and fat. Here, registered dietitians explain how to strike the right balance of getting enough protein while trying to lose weight—plus a list of 10 foods that will help you do How Much Protein Do You Need Each Day? Registered dietitian, says that protein needs depend on someone's individual health goals, age, height, how active they are and if they have any underlying health issues that need to be taken into consideration. It can be helpful to work with a dietitian, nutritionist or primary care doctor to help you determine exactly how much protein a day is best for you. But in general, she says that protein should consist of 30 to 40 percent of someone's daily calorie intake, or one gram per pound of body weight. What Is the Healthiest Type of Protein To Eat? Registered dietitian and certified personal trainer Kim Juul, RD, CPT, says that when it comes to choosing protein sources when you're trying to lose weight, think lean. "I advise my clients to limit high-fat meat sources. Foods like ribeye and bacon should be [enjoyed] in moderation," she says. "If you are trying to lose weight, it is best to choose lean protein sources. These will be lower in calories than high-fat protein sources."Dahan agrees. "Leaner proteins are a better choice because they have less of the pro-inflammatory fats, namely trans and saturated fats," she says, adding that these types of fats are associated with excess body fat as well as medical issues like heart disease, fatty, liver and type two diabetes. While you may have to cut back on bacon and ribeye, you certainly won't be going hungry; there is no shortage of lean protein sources to choose from. Below are 10 protein sources for weight loss, all registered 10 Protein Sources To Help You Lose Body Fat 1. Skinless Chicken or Turkey If you love chicken or turkey but are trying to lose weight, Juul says to just go skinless. How you prepare your chicken matters, too. Baking, air-frying or stir-frying are all healthier ways to cook chicken than frying. 2. Lean Cuts of Beef or Pork You don't have to completely cut ties with beef or pork if you want to lose weight. Juul says to just go for lean cuts. Lean beef and pork are lower in saturated fat than red meat. 3. Fish "Fish is high in protein and low in calories, which makes it great for those trying to lose weight," Juul says. "You can eat a large portion of fish, which will make you feel full, but will not add a bunch of extra calories to your diet." She adds that the omega-3 fatty acids in fish are an important nutrient, supporting both brain and heart 4. Eggs Can you still eat eggs and trim body fat? Juul says absolutely; just be mindful about your intake. "A whole egg is very healthy, but higher in calories than an egg white, due to the fat in the yolk. For weight loss, I recommend a combination of one to two whole eggs plus egg whites," she says. This combination will ensure you get adequate protein without too much fat. Dahan says that whole eggs are also more filling than just eating egg whites alone, another reason why it's a good idea to have both. 5. Beans and Lentils "Beans and lentils are a great protein for weight loss because they're full of fiber, which helps with satiety," Dahan says. Scientific studies show a direct link between fiber intake and weight loss, yet another reason to incorporate beans and lentils into your meals if you're trying to lose body fat. 6. Chickpeas Similar to beans, chickpeas are high in both protein and fiber, making them another great food to add to your shopping list. Besides incorporating chickpeas in their whole form into your meals, experiment with hummus, too, such as using it as a sandwich spread or in grain bowls. 7. Tofu Another great protein source for weight loss that Juul recommends is tofu. Like beans, lentils and chickpeas, tofu is full of fiber and very low in saturated fat. Other soy protein sources, like tempeh and edamame, have these beneficial traits, 8. Low-Fat Dairy Juul says that low-fat yogurt, cottage cheese and other dairy products all contain protein as well as other beneficial nutrients, like calcium and vitamin D, while being low-fat (as the name indicates). Greek yogurt is a particularly good source of protein. 9. Protein Powders Want your morning or post-workout smoothie to actually fill you up? Both dietitians say adding protein powder will make it more satiating. Juul likes pea protein in particular, an easy-to-digest plant-based protein. 10. Nuts and Seeds Dahan says that nuts and seeds have great protein, but it's easy to eat several serving sizes without even realizing it, so it's a protein source to be mindful of. "Studies show that people who snack mindfully on nuts are able to lose weight," she says. To avoid overeating them, she recommends choosing nuts and seeds that need a little more effort to eat, like pistachios or peanuts in the shell. Dahan says that almonds are another great option because they're higher in fiber and lower in fat than most other nuts. As you can see, there is no shortage of protein-filled foods to enjoy while focusing on the health goal of losing belly fat. Besides, it's way more enjoyable than going hungry! Up Next:Sources Frontiers in Nutrition, "Increased Dietary Fiber Is Associated With Weight Loss Among Full Plate Living Program Participants." Nina Dahan, RD, registered dietitian. Kim Juul, RD, CPT, registered dietitian and certified personal trainer. MedlinePlus, "Omega-3 Fats—Good for Your Heart." Nutrients, "Nuts, Energy Balance and Body Weight." Will Sansom, "Study Links Omega-3s to Improved Brain Structure, Cognition at Midlife." Helpful and Delicious! These 10 Protein Sources Will Help You Lose Body Fat first appeared on Parade on Jul 18, 2025 This story was originally reported by Parade on Jul 18, 2025, where it first appeared.
