#Nutrition

Psyllium husk—known for its ability to transform into a gel after contact with water—has gained increasing popularity among health-conscious consumers in Thailand and beyond. Sourced from the seeds of the Plantago ovata plant, this gentle bulk-forming fiber is frequently touted as a remedy for constipation, blood sugar control, weight management, and even heart health. But as trendy as it may seem, understanding both its benefits and drawbacks is essential for anyone considering its use, especially within Thailand’s unique dietary and cultural context.

A recent analysis by leading nutrition researchers has sounded an alarm about a growing deficiency of omega-3 fatty acids worldwide, a shift that experts warn may have broad and potentially lasting consequences for public health. With more than 85% of surveyed populations now failing to meet recommended omega-3 intake, researchers say modern diets, environmental change, and ocean pollution have dramatically undermined access to this essential nutrient (Earth.com).

Omega-3 fatty acids—long heralded for their roles in heart, brain, and eye health—are a cornerstone of a balanced human diet. For Thai readers, who live in a nation rich in seafood traditions, these findings raise new questions about the sustainability of trusted food sources and the best strategies to promote lifelong wellbeing. Nutrition scientists highlight omega-3 as crucial to preventing cardiovascular disease, supporting memory and mood, and facilitating the healthy function of cells throughout the body. According to a research scientist with Case Western Reserve University’s Department of Population and Quantitative Health Sciences, “This has serious and widespread health implications.”

A widespread shortfall in dietary fiber is linked to digestive issues, heart health risks, and unstable blood sugar. Nutritionists say small, everyday food swaps can boost fiber without sacrificing taste or convenience. With ultra-processed foods rising and busy schedules cutting into meal prep, a fiber-focused mindset is timely for health-conscious Thai readers.

Data shows many adults in Thailand do not meet the international fiber guideline of 22 to 34 grams per day. Health authorities emphasize that fiber supports digestive health, a balanced gut microbiome, better blood sugar control, and weight management. The reality on the ground is that many meals—rice-based and fiber-light—may fall short, especially in urban settings.

A nationwide lack of dietary fiber is putting millions at risk of digestive issues, poor heart health, and unstable blood sugar—but nutritionists say that simple, everyday food swaps can swiftly boost fiber intake without compromising flavor or convenience. With ultra-processed foods on the rise and busy lifestyles squeezing out healthy meal prep, a new spotlight on fiber is timely for health-conscious readers across Thailand.

Over 95% of Americans reportedly fall short on fiber, a figure likely mirrored in Thailand as dietary patterns globalize and rice-centric, fiber-light meals persist in daily routines (Delish). Fiber is not just for digestive wellness: research links adequate fiber intake to lower risks of heart disease, improved gut microbiome health, better blood sugar regulation, and helpful weight management (CDC, PubMed). For adult Thais, the international recommended daily fiber intake is 22 to 34 grams, but most fall far short, according to local public health officials.

Star fruit, known locally as มะเฟือง, is a staple in Thai markets and home gardens. Its tart-sweet flavor, star-shaped slices, and refreshing crunch make it a beloved treat. The fruit has attracted global attention for its nutrition and potential health benefits, but there are also important risks for certain groups. This balanced view helps Thai readers enjoy star fruit safely.

Star fruit is low in calories yet rich in nutrients. A medium fruit (about 91 grams) provides around 28 calories, 3 grams of fiber, and 1 gram of protein. It also delivers a significant portion of the daily vitamin C requirement, along with smaller amounts of folate, vitamin B5, copper, potassium, and magnesium. Its antioxidant compounds—such as vitamin C, gallic acid, epicatechin, and quercetin—help fight free radicals and may support heart and liver health. While animal studies hint at anti-inflammatory and cholesterol‑improving effects, robust human evidence is still needed to confirm these benefits.

Star fruit, known locally as มะเฟือง, is a familiar presence in Thai markets and home gardens, prized for its tart-sweet flavour, decorative star-shaped slices, and thirst-quenching crunch. In recent years, this glossy tropical fruit has attracted global attention not just for its unique taste but also for its nutritional punch and therapeutic potential. However, alongside its growing popularity, evidence has emerged of serious health risks for certain vulnerable groups. Understanding the full story of star fruit is essential for Thai consumers who wish to enjoy its benefits safely.

A new analysis highlights a rising global deficiency of omega-3 fatty acids, a trend that could have lasting effects on public health. More than 85% of surveyed populations are not meeting recommended omega-3 intake, with modern diets, environmental change, and ocean pollution constraining access to this essential nutrient. Research by leading nutrition scientists emphasizes the urgency of addressing this gap, especially for countries with strong seafood traditions like Thailand.

Omega-3s are vital for heart, brain, and eye health. For Thai readers, the findings prompt questions about the sustainability of trusted food sources and practical steps to safeguard lifelong wellbeing. Experts note omega-3’s key role in preventing cardiovascular disease, supporting memory and mood, and maintaining healthy cellular function. A senior scientist from Case Western Reserve University describes the implications as broad and significant.

A growing number of nutritionists warn that persistent hunger and lingering fatigue may indicate insufficient protein intake. In Thailand, where meals often center on rice, this issue has particular relevance for anyone aiming to stay healthy and energized.

Protein is a key macronutrient essential for building and repairing body tissues, supporting immune function, and regulating metabolism. Nutrition professionals emphasize that proteins are made of amino acids, the building blocks of life. According to research cited by a leading Bangkok nutritionist, protein plays a central role in the structure and function of the body’s cells. Data from respected health organizations reinforces that proteins are vital for maintaining tissues and organs.

The ongoing debate about the nutritional value and social implications of baby food pouches has taken on renewed urgency following recent research by the University of Leeds, which revealed that 41% of main meals marketed for children contain excessive sugar, while 21% of ready-to-eat products are deemed too watery to provide adequate nutrition (The Guardian). While some public health advocates warn about rising childhood obesity and tooth decay linked to ultra-processed foods (UPFs), others argue that the conversation is often weaponised to intensify “maternal guilt” rather than meaningfully address broader issues affecting parents’ lives.

Nutrition experts are sounding the alarm about a potentially overlooked dietary issue: not getting enough protein, a problem that can have far-reaching effects on health and wellbeing. According to the latest research and insights from leading registered dietitians, a persistent feeling of hunger and lingering fatigue between meals may be the number one warning sign that you’re falling short on this vital nutrient. In Thailand—where carbohydrate-rich diets, especially those based on rice, are the norm—this finding holds special relevance for anyone keen to maintain optimal health.

New international research suggests creatine supplementation may offer a small boost to muscle mass and strength in older adults who also perform resistance training. The findings are timely for aging societies like Thailand, where preserving independence in later life is a growing concern.

As Thailand’s population ages, families seek safe, effective ways to maintain muscle and mobility. Sarcopenia—the gradual loss of muscle with age—raises the risks of frailty and falls. A practical, evidence-based approach combining exercise with affordable supplements is increasingly prioritized.

A surge of new research is shedding light on whether creatine supplementation can benefit older adults looking to maintain muscle strength and physical function—a subject of growing interest in aging societies like Thailand. While creatine is best known as a staple among young athletes, recent studies suggest its effects extend modestly into older age, provided it’s combined with resistance training.

As Thai society faces the realities of an aging population, many individuals and families are searching for effective, safe interventions to help preserve muscle mass and independence into later life. Age-related muscle loss, or sarcopenia, underpins higher risks of frailty, falls, and reduced quality of life among seniors. Strategies to slow or reverse this decline are urgently needed, making the question of accessible supplements like creatine highly relevant. But what does the latest science say?

A renewed focus on baby food pouches highlights how nutrition, parenting demands, and social expectations intersect in modern life. Recent research from the University of Leeds found that 41% of main meals marketed for children contain high sugar, while 21% of ready-to-eat products may be too watery to provide adequate nutrition. Public health voices warn about links to childhood obesity and dental issues, but critics argue the discussion often targets mothers rather than addressing broader systemic challenges.

New scientific interest surrounds watermelon as a potential aid for male sexual health. Recent studies suggest bioactive compounds in the fruit may support vascular function, with some researchers noting possible benefits for erectile function and libido. Experts emphasize that watermelon should complement, not replace, clinically approved treatments when needed.

Watermelon remains a beloved fruit in Thailand, enjoyed as a refreshing seasonal snack and a staple at markets and family gatherings. Its growing profile as a potential booster for sexual health resonates with Thai traditions that link food with vitality and well-being, enriching the conversation on wellness in everyday life.

A new wave of scientific interest is circling around watermelon, with recent studies claiming that eating this fruit might not only reverse erectile dysfunction (ED) but could also enhance sexual desire in men. The research, which has captured global media attention, revealed that watermelon’s unique combination of antioxidants and amino acids may offer natural support for men facing sexual health challenges, prompting fresh questions about its potential as a “natural Viagra” for Thai households and beyond.

A growing trend among fitness enthusiasts and everyday readers in Thailand is using electrolyte powders to “boost” hydration. New analysis from a registered dietitian, reviewed by medical professionals at NBC’s TODAY, suggests that most people do not need these supplements and that excessive intake can pose health risks. The article emphasizes caution and context for Thai readers.

Electrolytes—sodium, potassium, magnesium, and calcium—are essential minerals that regulate hydration, muscle function, and nerve signals. Their importance is clear, especially for high-intensity activity or very hot weather. Yet for many people, especially in Thailand’s warm seasons, supplemental powders may be unnecessary or even risky. Nutrition experts stress that you can meet electrolyte needs through ordinary foods and beverages.

As electrolyte powders increasingly make their way into the daily routines of fitness enthusiasts and average Thais alike, the question arises: Can you consume too many electrolytes? A recent analysis published on May 1, 2025, by a registered dietitian and reviewed by medical professionals at NBC’s TODAY suggests that not only is excessive electrolyte intake unnecessary for most people — it can also be dangerous, carrying a risk of serious health complications (today.com).

Water spinach, known locally as pak boong, has long graced Thai tables—from sizzling stir-fries to comforting soups. Across Southeast Asia it is also called morning glory or Ipomoea aquatica. While valued for affordability, flavor, and nutrition, recent science shows both clear benefits and potential risks tied to how this aquatic vegetable is grown and prepared. For Thai readers, understanding these factors supports healthier choices without sacrificing tradition.

Water spinach is a common sight in Thai households and street stalls, reflecting its role as an everyday staple. It is praised as a nutrient-dense leafy green, yet its preference for watery environments—canals, paddies, and marshes—means it can absorb environmental contaminants that may reach the plate. Studies conducted in Thailand and beyond underscore both the plant’s health advantages and the importance of safe cultivation and handling.

For generations, water spinach—known locally as “pak boong”—has been a staple green vegetable in Thai cuisine, cropping up in everything from fiery stir-fries to refreshing soups. Across Southeast Asia, its common names include morning glory and Ipomoea aquatica. While praised for its affordability, taste, and nutritional value, recent scientific studies reveal both notable health benefits and underappreciated risks associated with this aquatic vegetable. Understanding these factors can help Thai consumers make informed decisions and enjoy water spinach as part of a healthy diet.

In a climate where the popularity of electrolyte powders has surged beyond the athletic field and into everyday life, a growing body of expert analysis is cautioning consumers against excessive use of these supplements. Recent insights from a sports dietitian and medical contributors published by NBC’s TODAY underscore that, for most people, regular water and a balanced diet are sufficient for hydration—and taking too many electrolytes may actually pose health risks (today.com).

A wave of new studies reopens the debate over brown versus white rice, a topic resonating with health-conscious Thais who rely on rice daily. Research summarized for Thai audiences indicates brown rice may offer metabolic benefits, while traditional white rice remains deeply embedded in local meals. The findings suggest daily rice choices could influence aging and chronic disease risk.

Rice anchors Thai cuisine, from street food to ceremonial feasts. Jasmine white rice remains the most popular choice for its aroma and texture, yet health advocates have long touted brown rice for its higher fiber, vitamins, and minerals. Data from the Harvard T.H. Chan School of Public Health shows that milling removes bran and germ from white rice, stripping away nutrients such as B vitamins, magnesium, and antioxidants. This nutritional gap may influence long-term health outcomes for consumers.

A new wave of scientific research has reinvigorated the debate over brown versus white rice, sparking interest among health enthusiasts and nutrition experts in Thailand, where rice is deeply woven into daily life. Recent findings reported by The Washington Post explore the distinct health profiles of brown and white rice, a topic of high relevance for Thai consumers who rely on rice as a dietary staple. The research not only highlights the nutritional advantages of brown rice but also examines how daily rice choices may influence aging and chronic disease risk.

A comprehensive review of recent medical research sheds new light on how diet, activity, and everyday habits affect health, offering practical guidance for Thai households navigating modern wellness challenges. The synthesis, led by the Center for Science in the Public Interest and drawing on studies from the past year, covers ultra-processed foods, plant oils, yoga for knee pain, and the broader role of healthy habits in brain health. The findings arrive at a time when Thai communities face rapid urbanization, changing food environments, and rising non-communicable diseases.

Hidden sugars are more widespread than people realize. Although public campaigns exist, many consumers unknowingly ingest “free sugars” through everyday foods. Recent UK policy expanded the sugar tax to pre-packaged milkshakes and coffees with more than 5g of sugar per 100ml, aiming to curb undetected sugars in typical diets. For Thai families, this global development underscores the need to scrutinize what’s in plates and cups at home and on the go.