Nutrition

Elite athletes around the world are quietly transforming the landscape of sports nutrition, embracing plant-based proteins that go far beyond the familiar tofu and tempeh. New research and practical experience show that hemp seeds, spirulina, amaranth, nutritional yeast, and pumpkin seeds are taking centre stage in the recovery and endurance routines of Olympic champions, ultramarathoners, and professional fighters—offering benefits that rival or even surpass traditional animal protein sources. These six under-the-radar foods are not only accessible but have been hiding in plain sight on local supermarket shelves, signaling a new chapter in sports performance nutrition that resonates globally and right here in Thailand, where health-conscious consumers are increasingly seeking alternatives to meat-heavy diets.

A growing trend among teenagers to pursue what they see as natural, “crunchy” wellness is raising new concerns among health professionals, who warn that teens embracing extreme eating habits in the name of health may be putting themselves at real risk. The so-called “crunchy teen” movement, which promotes natural foods, holistic remedies, and sometimes outright rejection of conventional medicine, is spreading rapidly on social media platforms and affecting adolescent behaviors worldwide, including here in Thailand.

The humble tin of fish, once seen as little more than an emergency pantry staple, has vaulted into the limelight as the latest foodie obsession. Social media has driven a revival—dubbed “TinTok”—with a new generation embracing sardines, mackerel, tuna, and anchovies for their convenience, chic packaging, and purported health benefits. But amid the trendiness, nutrition experts and food safety authorities urge consumers to consider both the upsides and potential downsides before making canned fish a daily staple.

A new study has revealed that adding chickpeas to your daily diet can significantly lower cholesterol levels—offering a tasty and accessible boost to heart health, with Thai nutrition experts urging locals to embrace this pantry staple. Researchers from the Illinois Institute of Technology found that people at risk of diabetes who ate chickpeas daily for 12 weeks saw their cholesterol levels drop from borderline high to a healthier range, providing hopeful news for those looking to manage cardiovascular risk through diet (Business Insider).

A new wave of research and expert opinion has highlighted edamame—young, tender soybeans—as the standout high-protein snack for improving gut health, according to a leading gastroenterologist. As the snacking culture grows both abroad and in Thailand, this finding could help guide healthier snack choices for Thai consumers looking to enhance digestive well-being and overall health.

Snack consumption represents a significant portion of daily caloric intake worldwide. In the United States, surveys indicate that snacks comprise approximately 20% of total dietary energy. While it is easy to find snacks that satisfy the palate, the challenge lies in selecting options that fulfill both taste and nutritional needs, especially for those mindful of gut health and weight management. This is not only relevant to American diners but has growing resonance in Thailand, where urban lifestyles and changing eating habits have seen increased snack consumption, especially among younger generations (EatingWell).

The debate over whether eggs are harmful or beneficial to health has endured for decades, with recent research and expert commentary helping to clarify long-standing misconceptions about their impact, particularly on cholesterol and heart disease. According to a 2025 investigation by Vogue, which drew on nutrition and medical experts like Dr. Emily Leeming, eggs are now recognized as a nutritional powerhouse that can fit sensibly into most diets—yet questions persist, especially for Thai households where eggs are a staple (Vogue).

A growing body of scientific research is positioning spermidine—a naturally occurring compound found in certain foods and within the human body—as a potential “Swiss army knife of longevity,” offering wide-ranging benefits from heart and brain health to hair growth and immune support. The latest synthesis of this trend, highlighted in a recent piece from the New York Post, explores emerging evidence on spermidine’s ability to slow aging, support hormone balance, and promote healthier hair and internal organs, drawing intense interest among scientists, clinicians, and health-conscious citizens globally—including in Thailand.

A growing number of Thais and health-conscious individuals worldwide are investing in dietary supplements marketed for gut health, seeking promises of improved digestion, immunity, and overall well-being. However, recent research and expert advice suggest that many popular gut health supplements may not provide the benefits they claim—and, in some cases, could even be harmful. According to registered dietitians featured in a June 2025 analysis by EatingWell, widely consumed products such as over-the-counter probiotics, greens powders, digestive enzymes, and antacids should generally be approached with caution—or skipped altogether—in favor of a wholesome, fiber-rich diet and lifestyle changes (EatingWell).

A new study has brought hope to millions living with type 2 diabetes globally and in Thailand, revealing that a fasting-mimicking diet (FMD) may significantly improve blood sugar control. The latest findings, detailed in Medical News Today, suggest that adopting an eating pattern that simulates the effects of fasting without total food deprivation could play a valuable role in diabetes management.

Type 2 diabetes is a mounting concern in Thailand, where shifting dietary habits and increasingly sedentary lifestyles contribute to rising rates of the condition. Blood sugar regulation remains the cornerstone of diabetes treatment, with poorly controlled glucose levels linked to complications such as kidney disease, nerve damage, and cardiovascular issues. The possibility that a non-pharmaceutical dietary approach can help ease this burden is particularly relevant for Thai patients navigating both medical and cultural food practices.

As Thailand continues to embrace health-conscious eating, a buzz has emerged around one question: which berry truly packs the greatest nutritional punch? From the tangy strawberry fields of Samoeng to imported blueberries lining Bangkok’s supermarket shelves, berries have become a local staple and a symbol of premium nutrition. A recent wave of research and international dietitian commentary suggests that while all common berries—blueberries, blackberries, raspberries, and strawberries—offer unique health supershots, choosing the “healthiest” is not as simple as picking a single berry from the basket. With varying concentrations of antioxidants, vitamins, and fiber, each berry brings its own strengths. So, what does the latest research say, and how does it matter for Thai consumers seeking optimal wellbeing through diet?

A naturally occurring compound, spermidine, is emerging as a powerful ally in the quest for a longer and healthier life, with recent research and expert opinions highlighting its potential benefits for the brain, heart, immune system, and even hair growth. Described as the “Swiss army knife of longevity” by leading figures in wellness research, spermidine’s allure comes from both scientific evidence and its availability in a range of foods that are familiar to Thai households.

In a landmark study that could reshape approaches to healthy ageing, researchers have identified a natural supplement, betaine, that mimics the benefits of exercise—including reduced inflammation and slowed tissue ageing. This finding, recently published in the scientific journal Cell and widely reported in international media, has the potential to revolutionize the fight against age-related diseases and extend human healthspan, particularly for those unable to maintain regular physical activity (gbnews.com, medicalxpress.com, pubmed.ncbi.nlm.nih.gov, nmn.com).

A collaborative team from the Chinese Academy of Sciences and Capital Medical University in Beijing conducted an in-depth analysis revealing that betaine, a compound found naturally in foods such as beetroot, spinach, and whole grains, interacts with key molecular pathways involved in inflammation and cellular ageing. Crucially, regular exercise was found to increase levels of betaine in the body—but new evidence now shows that taking betaine as a supplement can trigger similar anti-ageing effects, offering hope to those unable to exercise regularly due to physical limitations or chronic illness.

A breakthrough study has found that Vitamin C, long celebrated for its role in immune health, may also target visible signs of skin aging and help the skin appear noticeably younger. This discovery, published in the Journal of Investigative Dermatology and recently highlighted in an AOL report, could reshape how Thai readers approach both their diets and skincare routines as they seek to maintain youthful, healthy skin (AOL).

As Thai society places a strong cultural emphasis on appearance, health, and wellness, the relevance of this research is clear. Skin health has moved beyond simple cosmetics, with younger generations valuing evidence-based strategies for maintaining their appearance as part of a holistic lifestyle. Interest in accessible, natural approaches that can be incorporated into daily life — especially in a country rich in fresh produce — has never been higher.

A surge in health-conscious supplement use has brought a renewed warning about vitamin B6 toxicity, as fresh research and regulatory concern reveal that excessive intake may be harming more people than previously recognized. Australia’s medicines regulator, the Therapeutic Goods Administration (TGA), recently admitted it may have underestimated the scope of vitamin B6 side effects—especially nerve damage linked to prolonged high-dose use—prompting the body to reconsider how this over-the-counter supplement is sold (The Conversation).

A new wellness phenomenon, dubbed the “crunchy teen” trend, is taking hold among adolescents worldwide, with many Thai parents and educators beginning to notice the ripple effects at home. While this movement—which promotes a nature-focused, supposedly “clean” approach to eating—may sound healthy on the surface, recent expert warnings highlight an alarming rise in misinformation, extreme food beliefs, and real health risks linked to its practices. A leading family medicine specialist from Kaiser Permanente in Fairfax, Virginia, recently told US media that these trends could set off a new wave of disordered eating and anxiety among teenagers seeking dietary “perfection” rather than balance (wtop.com).

Social media has exploded with claims that adding a pinch of salt or electrolyte powder to your water boosts hydration, but are these new habits really necessary—or even safe—for most people? Recent research and expert consensus suggest that while electrolytes play a vital role in our bodies, most healthy individuals in Thailand and globally can get what they need through the foods they eat, without resorting to expensive supplements or trendy drinks.

A major new study published this week in the journal Nature Medicine has found compelling evidence that even small quantities of processed meat may increase the risk of major diseases, such as type 2 diabetes, colorectal cancer, and heart disease. The research also found significant health risks tied to regular consumption of sugar-sweetened beverages and trans fatty acids, sending ripples through health communities worldwide, including here in Thailand. For a nation where processed meats—like sausages, ham, and bacon—are popular in everyday diets and street food culture, these findings have urgent relevance for both policymakers and the general public.

Tinned fish—once the mundane fare of convenience stores and hurried home-cooked meals—has recently undergone a dramatic repositioning in the world of food trends. Spurred by aesthetically pleasing packaging, ethical sourcing claims, and a surge of TikTok influencer endorsements, tinned fish is now being lauded as both chic and healthy, with a 91% increase in popularity on social media platforms in the last year alone, according to consumer data from Spate (Vogue). As Thai consumers become increasingly attuned to global health trends, the tinned fish phenomenon raises a pertinent question: How healthy are these shelf-stable seafoods, and how should they fit into the Thai diet?

As Thailand faces rising temperatures and energetic outdoor lifestyles, new research highlights the power of certain fruits to restore vital electrolytes, offering a refreshing and natural way to stay hydrated and healthy during the nation’s sweltering months. Recent analysis published by TODAY, featuring insights from leading dietitians, reveals a list of nine fruits particularly high in key electrolytes—minerals critical for nerve, muscle, heart, and brain function, and especially important for those vulnerable to dehydration.

A new wave of wellness trends is sweeping through teenage circles, with young people embracing “crunchy teen” eating habits that claim to promote optimal health—but health experts warn these well-intended choices may do more harm than good. A report by a family medicine practitioner at Kaiser Permanente in Fairfax, Virginia, highlights how this social-media-driven movement toward natural, restrictive, and sometimes extreme diets is fueling dangerous misconceptions about food, body image, and medicine itself. For Thai parents and educators, this exposé offers an urgent lens through which to examine how global wellness trends interact with local youth culture and health risks.

A growing number of Thais are seeking dietary supplements and over-the-counter remedies for gut health—a trend that mirrors shifts in global wellness culture. But leading nutrition experts caution that certain popular supplements may deliver more hype than actual benefit, and in some cases, could even be harmful. Based on a new review published by EatingWell and recent research from dietitians, Thai consumers are urged to think critically and prioritize proven dietary approaches over costly, often-unregulated products.

With shelves across Thailand and the world increasingly stocked with convenient, eye-catching sachets promising instant relief from hangovers, dehydration, and migraines, so-called “magic” electrolyte powders have soared in popularity. However, new research and critical expert reviews suggest many claims behind these products are more marketing than true medical miracle—raising questions for health-conscious Thai consumers as these powders make their way into local trends and wellness routines.

Electrolyte powders, such as those sold under brands like Liquid I.V., are heavily promoted as cures for fatigue, headaches, post-exercise dehydration, and above all, hangovers. Market analysts project the global electrolyte powder sector could reach USD 4.6 billion by 2030, as such supplements experience a social media-fueled boom among office workers, students, and fitness enthusiasts alike (grandviewresearch.com). Yet, leading physicians and medical experts caution that the perceived benefits for most healthy adults are both overstated and potentially problematic.

Magnesium has become a star of wellness social media, with influencers and even some health professionals touting it as a solution for ailments ranging from insomnia to “brain fog.” Yet, while this essential mineral undeniably supports several vital bodily processes, leading experts caution that many online claims significantly overstate what magnesium truly delivers, leaving Thai consumers at risk of unrealistic expectations and possible health drawbacks.

Magnesium plays a biological role critical for nerve, muscle, heart, and bone function, making it an indispensable part of a healthy diet. As a clinical pharmacist at Cedars-Sinai Medical Center told HuffPost, “With supplements, in general, there’s not a lot of requirements out there for good hard research…so it’s unclear how to apply it to certain groups of patients” (huffpost.com). This caveat is particularly timely in Thailand, where supplement use is growing and is heavily influenced by trends found on TikTok, Facebook, and LINE groups.

A growing body of scientific evidence highlights vitamin D’s crucial role in heart health—and a newly published review suggests vitamin D may lower stroke risk by up to 17%, offering promising, actionable insights for citizens in Thailand and beyond. This report unpacks what the latest findings mean, the practical realities for Thai people, and how awareness of vitamin D could shape the nation’s approach to preventing cardiovascular diseases.

The newly published review, featured in the journal Nutrients and summarized by EatingWell, delves into recent clinical research examining vitamin D’s relationship with major cardiovascular events, particularly stroke. The headline finding: among people already taking medications for heart health, vitamin D supplementation was associated with a 13% to 17% decrease in the risk of such incidents. Experts acknowledge that while vitamin D’s fundamental importance to bodily functions—ranging from bone health to immune regulation—is well established, its additional effects on cardiovascular and metabolic diseases warrant even closer consideration.