#ThaiDiet

A new wave of research and public health advocacy is shining fresh light on an easy, evidence-based solution to high cholesterol: eating foods fortified with plant sterols or stanols. According to a recent article in Surrey Live, endorsed by the cholesterol charity Heart UK, integrating just one daily serving of these plant-based compounds into your diet could lower blood cholesterol by up to 10% in only three weeks—a change that might save lives in a country like Thailand, where heart disease is among the leading causes of death (Surrey Live).

A surge of recent research is casting new light on how adopting a heart-healthy diet can lead to significant improvements in cardiovascular health, prompting major public health organizations to emphasize the importance of home-cooked, nutritious meals. For Thai families just beginning their journey toward better heart health, practical resources like curated recipe guides have become vital in turning scientific advice into everyday action. The latest feature published by EatingWell, titled “You Just Started a Heart-Healthy Diet—Here Are 27 Recipes to Make First,” distills the latest research and global dietary recommendations into a comprehensive list of dishes for those committed to boosting their heart health right at home source.

The right amount of protein for muscle building—long a debated topic among athletes and health enthusiasts—has become clearer thanks to a wave of recent international studies. New research, echoed in a recent feature from NDTV, is helping Thai readers cut through myths and expensive supplement marketing in pursuit of real gains from both diet and exercise. So, exactly how much protein do you need, and does it matter whether it comes from animal or plant sources? And crucially, are Thais consuming protein the right way for both muscle and overall health?

A sweeping new review of scientific studies suggests a strong connection between vitamin D and reduced risk of colorectal cancer, with some findings indicating up to a 58% lower risk among those with the highest vitamin D intake. This revelation, published in April 2025 in the journal Nutrients, could have far-reaching implications for cancer prevention strategies in Thailand and across the globe, offering a natural, affordable, and accessible way to combat one of the world’s most common and deadly cancers (EatingWell).

Protein has long been crowned the “macronutrient king”—the building block behind strong muscles, healthy skin, shiny hair, and a satisfied, full feeling after meals. Yet even as high-protein diets trend on social media and more Thais opt for protein shakes or add an extra egg to their khao tom, new research and expert advice reveal that it’s surprisingly easy to fall short on daily protein needs, and the effects may be more subtle—and more important—than most people realise source.

Vitamin D, often called the “sunshine vitamin,” is unique among nutrients—our skin produces it when exposed to sunlight, yet deficiency is common worldwide, including in Thailand. Recent research and expert commentary, together with lifestyle advice from leading health and science outlets, highlight the importance of a multi-faceted approach to maintaining optimal vitamin D levels, especially as urban lifestyles and changing diets put more people at risk of deficiency. Here’s a research-backed report on how you can ensure you get enough vitamin D for long-term health, and what this trend means for the Thai population.

Recent research highlights the significant potential of psyllium husk not only as a weight management tool but also as an aid for brain health, offering insights into an often-overlooked aspect of fiber’s benefits. This revelation could encourage more individuals to consider their daily fiber intake critically.

Fiber’s role in maintaining digestive health and supporting weight loss is well-documented, especially gaining attention during the Ozempic boom. However, emerging studies reveal that fiber might have a positive impact on cognitive function as well. A recent randomized controlled trial explored this by examining twins over a 12-week period. Participants who ingested fiber supplements displayed enhanced cognitive performance, particularly in reaction times and processing speeds, compared to those on a placebo. Additionally, an earlier study on rats indicated that psyllium husk might reduce white matter damage in the brain, a condition linked to dementia.

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.

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.

With bone health forming the bedrock of overall strength and vitality, the importance of calcium cannot be overstated. As the primary mineral constituent of bones, calcium does more than just fortify your skeletal structure. According to nutrition experts like Natalie Rizzo, it is essential for the health of your hair, nails, teeth, and skin. Additionally, calcium plays vital roles in muscle function, nerve transmission, and hormone secretion, says registered dietitian Frances Largeman-Roth.

Recent research has revealed that almonds, a nut commonly enjoyed for its taste and health benefits, are emerging as a superior source of protein compared to eggs. Many fitness enthusiasts and those interested in weight management may find this discovery quite significant, as protein plays a pivotal role in muscle growth and satiety.

Historically, eggs have been a popular choice for protein intake, often immortalized in pop culture, like Sylvester Stallone’s famous raw egg consumption in Rocky. However, a 30-gram serving of almonds offers approximately 7 grams of protein, surpassing the 6 grams found in a medium-sized egg. Aside from protein, almonds provide essential nutrients such as vitamin E, magnesium, fiber, and healthy fats, making them a comprehensive dietary addition for those focused on enhancing physical performance and recovery post-exercise.

A recent surge in research suggests that certain essential fats might be pivotal in delaying biological aging, a topic garnering attention from both scientists and the general public. Reports indicate that the types of fats consumed, rather than merely the quantity, could influence how gracefully we age. While the discourse has predominantly focused on the impacts of saturated and unsaturated fats, emerging evidence points towards more nuanced roles played by specific fatty acids in modulating age-related processes.

A recent report highlights a growing health concern regarding supplements commonly perceived as safe due to their “natural” origin. Despite their purported health benefits, several supplements might pose serious health risks, especially to the liver, when consumed in slightly excessive amounts. This report underscores the importance of awareness and moderation for Thai consumers, many of whom turn to supplements as part of their health regimens.

The liver serves as the body’s detoxification hub, diligently processing everything consumed. However, this vital organ can become overwhelmed when certain supplements are taken in excess. Vitamin A, for example, though beneficial for vision, skin, and immune functionality, is fat-soluble, leading to accumulation in the body. Excessive Vitamin A intake can result in hypervitaminosis A, potentially causing liver damage, as well as other issues like headaches and nausea. For Thai readers, this is particularly pertinent given the popularity of multivitamins and skin health supplements which often contain Vitamin A. Careful label reading and dosage monitoring are advisable.

The increasing trend of protein-enhanced foods has become a prominent feature in grocery stores and dietary advice alike. From protein-enriched chocolate bars to fortified milk and coffee, these products are pitched as health-boosting options by marketers and influencers. But do they really live up to their claims? According to a recent article by The Conversation, the emphasis on protein intake has reached levels that could present a misleading portrayal of nutritional health for consumers.