Nutrition

Recent reporting highlights a simple yet powerful idea: many fruits deliver more nutrients when eaten with their skins. Fiber, antioxidants, and essential vitamins often reside in the peels, making whole fruit consumption a smart choice for health-conscious readers. Here are six fruits that benefit from being enjoyed skin and all.

Apples offer more than crisp sweetness. The skin is rich in antioxidants and phytonutrients that may support brain health and protect against degenerative conditions. Most of the fiber and many vitamins also reside in the skin, reinforcing the case for eating apples whole.

In the burgeoning world of nutrition science, protein consumption has surged to the forefront, revealing insights into how a daily intake of 100 grams of protein can be transformative for the human body. U.S.-based dietitian Trista Best outlines how such a protein-rich diet benefits muscle growth, metabolism, and fat loss. This nutritional strategy can prove particularly advantageous for individuals in Thailand interested in optimizing their health and fitness routines.

The physiological role of protein is well-established, with essential amino acids acting as the building blocks for muscle protein synthesis (MPS). Consuming 100 grams of protein daily facilitates MPS, crucial for muscle repair and growth, especially following exercise. Best emphasizes, “Protein intake plays a crucial role in muscle growth, metabolism, and fat loss. It provides the essential amino acids needed for muscle protein synthesis, helping repair and build muscle tissue, especially after physical activity.” This dietary approach can significantly benefit athletes and fitness enthusiasts in Thailand, where sports such as Muay Thai and sepak takraw demand optimal muscle performance.

In an intriguing revelation for both health enthusiasts and the nutrition-conscious, a recent article highlights nine fruits that surprisingly pack a significant protein punch. While fruits are typically celebrated for their abundance of vitamins, minerals, and antioxidants, this new perspective sheds light on their role in contributing to daily protein intake—a dietary component often associated with meat, dairy, and legumes. Katherine Zeratsky, R.D.N., from the Mayo Clinic, underscores that despite not being primary protein sources, fruits do provide essential nutrients while contributing to protein intake. This insight invites consumers, especially those who struggle to reach their protein targets, to reconsider fruits as a valuable addition to their diet.

A recent study from Leiden University researchers suggests probiotics may help reduce negative emotions, opening doors for new mental health approaches. Published in npj Mental Health Research, the work examines how “good” bacteria interact with the gut-brain axis to influence mood.

Probiotics are commonly found in yogurt, fermented foods, and dietary supplements. While they are celebrated for supporting gut health, the new findings indicate potential benefits for emotional well-being. The study explains gut-brain communication through the vagus nerve, immune signals, and hormonal pathways, showing how intestinal bacteria can shape feelings and behavior.

Recent research conducted by Katerina Johnson and Laura Steenbergen at Leiden University has unveiled the potential benefits of probiotics in reducing negative emotions, a finding that could pave the way for novel mental health interventions. Published in the journal npj Mental Health Research, the study highlights the impact of these “good” bacteria on mood regulation, particularly through their interaction with the gut-brain axis.

Probiotics, often available in supermarkets as drinks or tablets and naturally found in foods like yogurt, fermented cheese, and sauerkraut, are primarily celebrated for enhancing gut health. However, this study suggests they may also play a significant role in mental well-being. The gut-brain connection, as explained by Johnson, involves pathways where gut bacteria influence feelings and behavior via the vagus nerve, immune system, and hormones.

A new health-focused article shines a light on nine fruits that offer unexpected protein, challenging the notion that only meat, dairy, and legumes meet daily needs. While fruits are celebrated for vitamins, minerals, and antioxidants, this Spotlight demonstrates their subtle role in contributing to protein intake. Nutrition experts emphasize that fruits are not primary protein sources, but they can support overall protein targets as part of a balanced Thai diet.

A growing wave of nutrition research highlights protein as a key driver of muscle recovery, metabolism, and weight management. For Thai readers, aiming for around 100 grams of protein daily can offer noticeable benefits, especially for athletes and active individuals who train in Muay Thai, sepak takraw, or gym routines.

Protein fuels muscle protein synthesis, the process that repairs and builds muscle after exercise. Daily intake of 100 grams helps ensure essential amino acids are available for muscle growth and recovery. As a health expert notes, protein supports muscle growth, metabolism, and fat loss by supplying the amino acids necessary for tissue repair after activity. This approach can be particularly relevant for Thai athletes seeking optimal performance.

In an article by The Times of India, it has been highlighted that certain fruits pack a considerable punch in their skins, dense with fiber, antioxidants, and essential nutrients. Incorporating these edible peels into your diet could mean the difference between missing out on substantial health benefits and maximizing your nutritional intake. Here’s a look at six fruits that are best enjoyed whole, skin and all, for their potential health advantages.

A growing global conversation on the Planetary Health Diet (PHD) could reshape what we eat for longer, healthier lives and a healthier planet. Developed by the EAT-Lancet Commission, the PHD emphasizes more vegetables, fruits, nuts, whole grains, and plant-based proteins while reducing meat and dairy. Originating from the 2019 report Food in the Anthropocene, the plan resonates with Thailand’s rising interest in sustainable, health-focused living.

Historically, the Mediterranean diet has stood as a benchmark for well-being. Now, the PHD is gaining momentum for its potential to cut dietary-related emissions and prevent millions of deaths. Research from Harvard Chan School indicates the diet is linked to about a 30% lower risk of premature death among those who follow it, based on a long-term study of more than 200,000 participants who began without chronic disease and were followed for 34 years. The findings show lower mortality from major illnesses such as cancer and heart disease, underscoring both health and environmental benefits.

In recent years, creatine has surged as a prominent supplement in the wellness community, often praised for its benefits in muscle, brain, and bone health. However, misinformation around creatine persists, fueled by misconceptions and outdated studies. A recent article on mindbodygreen sought to debunk five pervasive myths about creatine, with insights from Darren Candow, Ph.D., a leading researcher in the field. Understanding these truths can guide Thai readers in making informed decisions regarding this popular supplement.

In an era where medical advancements constantly vie for public attention, Dr. John Scharffenberg, a 101-year-old physician and adjunct professor at Loma Linda University’s School of Public Health, offers simple yet timeless health advice: live longer through lifestyle changes. Known for driving his red Toyota Prius and sharing wisdom on YouTube, Dr. Scharffenberg’s practical guidance is influencing a global audience, including recent lectures in Madagascar and across Europe.

Despite lacking a genetic predisposition for longevity—his mother succumbed to Alzheimer’s in her 60s, and his father died of a heart attack at 76—Dr. Scharffenberg attributes his century-plus life to his active lifestyle and unique dietary choices.

A healthy breakfast often centers on oats, but chia pudding deserves a closer look for gut health and fullness. This easy, no-cook meal uses a few pantry staples and delivers more than just fiber. It’s a practical option for Thai readers seeking steady morning energy and a broader range of nutrients.

For Thai audiences aiming to improve digestion and stay full longer, chia pudding offers a strong alternative to traditional breakfast choices. Chia seeds are tiny but packed with dietary fiber. Research summarized by a registered dietitian highlights roughly 10 grams of dietary fiber per ounce of chia, making a meaningful contribution to daily intake—an important consideration in Thailand where fiber consumption frequently falls short of recommendations.

In the quest for a healthy breakfast, oatmeal often dominates the conversation as a fiber-rich option. However, new insights reveal that chia seed pudding may just be the unsung hero we’ve been overlooking. This simple meal, made with just a few pantry staples, not only satisfies the requirement for a fiber-filled breakfast but also brings various other health benefits to the table.

For Thai readers who are keen on improving gut health and maintaining a feeling of fullness throughout the morning, chia pudding presents an excellent alternative to traditional breakfast choices. Chia seeds are tiny, yet they pack an astonishing amount of dietary fiber. According to research shared by Mackenzie Burgess, RDN, chia seeds provide about 10 grams of dietary fiber per ounce, contributing significantly towards the recommended daily intake for adults, which is particularly crucial in Thailand where dietary fiber intake is often lower than recommended.

Creatine has become a popular wellness supplement, praised for benefits to muscle, brain, and bone health. Yet myths persist. A recent analysis reviews five common beliefs about creatine with input from a leading researcher. For Thai readers, these insights help inform safer, smarter decisions about supplementation.

Myth 1: Creatine causes hair loss The hair-loss claim traces back to a study in rugby players who took high-dose creatine. The study found changes in a hormone linked to hair loss, but it did not establish causation. Subsequent research has not confirmed that creatine raises testosterone or DHT to levels that trigger hair loss. Overall, the hair issue remains largely unproven.

In a climate of fad diets and quick fixes, separating fact from fiction can be challenging. A recent insight from a registered dietitian highlights common nutrition myths that may mislead people striving for healthier living. For Thai readers, understanding these misconceptions helps make informed food choices that fit local culture and lifestyles.

Misinformation around carbohydrates often leads to unnecessary restrictions. In reality, carbohydrates from fruits, vegetables, and whole grains provide essential energy and nutrients. In Thailand, where rice is a dietary staple, it’s important to balance traditional meals with nutrient-dense carbohydrates rather than demonize them.

In a world saturated with fad diets and nutritional advice, distinguishing fact from fiction can be overwhelming. A recent article by registered dietitian Chelsea Rae Bourgeois shines a light on common nutrition myths that might be misleading those striving for a healthier lifestyle. Understanding these misconceptions is crucial for Thai readers who aim to make informed food choices without compromising their health or succumbing to dietary myths.

Nutrition myths can be hazardous as they often lead to unnecessary dietary restrictions, stress, and unbalanced meals. For instance, the longstanding belief that carbohydrates are detrimental to health is misguided. Carbohydrates, particularly those from fruits, vegetables, and whole grains, are vital energy sources and carry essential nutrients. In Thailand, where rice is a dietary staple, understanding the role of nutritious carbohydrates is crucial for balancing traditional diets with health goals.

Many people in Thailand turn to dietary supplements to boost wellbeing. A recent study published in JAMA Network Open in 2024 raises concerns that some well-liked botanicals may harm liver health. The liver is essential for detoxification and metabolism, and damage can lead to serious consequences, including liver failure.

The research identified six botanical supplements linked to liver toxicity: Ashwagandha, Black Cohosh, Garcinia Cambogia, Green Tea Extract, Red Yeast Rice, and Turmeric/Curcumin. These products are often marketed for arthritis relief, menopause symptoms, and other age-related concerns. In Thailand, where herbal remedies are deeply rooted in culture, this finding resonates with many consumers who trust “natural” solutions.

A recent study underscores the importance of dietary changes in managing cholesterol levels, shedding light on processed meats as a critical factor. In a world where cholesterol often conjures images of heart disease, it’s essential to understand its dual nature. Cholesterol, a fat-like substance, plays vital roles, from hormone production to cell building. However, when low-density lipoprotein (LDL), the “bad” cholesterol, accumulates excessively, it leads to health risks like heart attacks and strokes.

A recent study from The Lundquist Institute challenges the idea that a low-carbohydrate ketogenic diet automatically raises heart disease risk. Published in the Journal of the American College of Cardiology: Advances, the research explores cardiovascular outcomes among individuals on long-term keto diets who exhibit elevated LDL cholesterol, a group described as Lean Mass Hyper-Responders (LMHRs). The findings suggest no direct correlation between higher cholesterol markers (ApoB and LDL-C) and heart disease in this population.

A 101-year-old physician and professor offers practical, timeless guidance for longer, healthier living. Dr. John Scharffenberg, an adjunct professor at a prominent public health school, is known for his active lifestyle, candid tips, and a YouTube presence that reaches millions. His recent talks in Madagascar and Europe underscore a universal message: longevity can be pursued through everyday choices.

Despite a family history with heartbreaks—his mother developed Alzheimer’s in her 60s and his father died of a heart attack in his 70s—Dr. Scharffenberg credits his century-spanning vitality to constant movement and mindful living. He often shares stories about hard work on a rugged property, tending thousands of plants, which kept him physically engaged well into later life.

Recent research has uncovered a significant connection between low vitamin D levels and a higher risk of developing Alzheimer’s disease. This landmark study, drawing on data from a 2023 meta-analysis published in a reputable scientific journal, has highlighted that individuals with vitamin D serum levels below 25 ng/mL have a 59% increased risk of Alzheimer’s than those with higher levels. This finding brings new insight into preventive strategies for Alzheimer’s, a disease that affects millions worldwide and poses an increasing concern across Thailand.

A recent health feature highlights eight everyday foods rich in creatine, an energy-building compound important for muscle health. For Thai athletes and fitness enthusiasts, these natural options offer a tasty, whole-food approach to supporting performance alongside training.

Creatine helps with high-intensity performance, faster recovery, and greater muscle gains. While many people reach for supplements, research shows creatine also occurs naturally in common foods—especially certain seafood and meats. Beyond muscle benefits, creatine may support brain function and metabolic health, making these foods a practical addition to balanced diets.

A recent study from The Lundquist Institute has sparked discussion within the health community, suggesting that the low-carbohydrate ketogenic diet may not, after all, increase the risk of heart disease despite previous concerns about elevated cholesterol levels. The study, published in the Journal of the American College of Cardiology: Advances, brings new insights into the cardiovascular risk associated with the popular keto diet, often adopted for its benefits in managing various chronic conditions.

Health experts from Vail Health have framed nutrition as a prescription, essential for preventing chronic illnesses. In a panel on April 3, they discussed how a balanced diet helps ward off cardiovascular disease, hypertension, diabetes, and dementia.

A family medicine physician from Colorado Mountain Medical emphasized nutrition’s preventive power. “If society valued nutrition as highly as medication, we would see fewer chronic diseases,” she said. Nutrition should be treated as a proactive shield, not just a treatment after illness.