All articles tagged with #nutritional benefits
Pumpkin seeds are a highly nutritious snack that support heart health, blood sugar regulation, better sleep, hormonal balance, and overall nutrient intake, making them a valuable addition to a healthy diet.
A 2025 study highlights walnuts as an ideal travel snack due to their high melatonin and tryptophan content, which can improve sleep quality and alertness, while also providing essential nutrients and being convenient for travel.
A clinical trial found that eating two ounces of pecans daily for twelve weeks can modestly lower total cholesterol and LDL levels, potentially reducing cardiovascular risk. Pecans are rich in monounsaturated fats, polyphenols, and magnesium, which contribute to improved lipid profiles and overall heart health. Incorporating pecans as a snack replacement can be a simple, tasty way to support a heart-healthy diet, though portion control is important for weight management.
A new study by German scientists suggests that replacing animal products with plant-based foods like nuts can significantly lower the risk of cardiovascular disease, type 2 diabetes, and mortality. Nuts are packed with healthy mono- and polyunsaturated fats, protein, fiber, and essential micronutrients. They also contain l-arginine, which supports blood flow, and are a valuable source of fiber. Different nuts offer various nutritional benefits, such as heart-healthy fats, vitamins, minerals, and antioxidants. However, it's important to consume nuts in moderation due to their high fat content.
Researchers from Tohoku University have found that the spice wasabi, or Japanese horseradish, may help improve certain areas of cognitive function in older adults. The study involved participants taking a wasabi tablet containing its main bioactive compound for 12 weeks, and results showed significant improvements in working and episodic memory performances. However, some experts remain skeptical and suggest further research is needed to validate these findings. In addition to wasabi, other foods and nutrients such as berries, oily fish, eggs, kale, and a healthy gut microbiome have been associated with cognitive health and may help prevent age-related cognitive decline.
Experts recommend incorporating pistachios, walnuts, Brazil nuts, almonds, peanuts, cashews, and hazelnuts into your diet for their various health benefits. Pistachios are a complete protein source and promote healthy sleep, while walnuts support cognitive and mental health. Brazil nuts are rich in selenium and other micronutrients, almonds are heart-friendly and support gut health, and peanuts offer protein and healthy fats. Cashews provide essential minerals and hazelnuts are antioxidant-rich. Pairing nuts with fresh fruit or incorporating them into recipes can enhance their nutritional value.
Grits, a beloved breakfast staple in the southern United States, can be a healthy addition to a balanced diet. Stone-ground and hominy grits are less processed and contain more fiber, aiding in digestion and weight management. Grits are also a good source of iron and B vitamins, supporting overall health. Additionally, they are naturally gluten-free, making them suitable for those with gluten sensitivities. However, portion control is important for those watching their carb intake, and it's crucial to avoid high-fat and high-sodium accompaniments. Pairing grits with nutrient-rich foods like fruits, vegetables, unsaturated fats, and lean proteins can maximize their nutritional benefits.
Prunes and prune juice, made from specific varieties of plums, offer numerous health benefits due to their high fiber, potassium, and vitamin K content. They can improve bone mineral density, heart health, and aid in digestion. Plums, on the other hand, contain more vitamin C but have a shorter shelf life. Adding prunes or prune juice to your diet can be done in various ways, such as incorporating them into breakfast oats, smoothies, or baked goods. However, it's important to consume prunes in moderation and increase fiber intake gradually to avoid digestive issues.
A dietitian has compiled a list of the healthiest beans to incorporate into your diet, including lentils, black beans, chickpeas, red kidney beans, navy beans, adzuki beans, white beans, lupini beans, soybeans, and fava beans. These legumes offer various nutritional benefits, such as being rich in fiber, protein, vitamins, and minerals. They can be prepared in a variety of ways, including soups, salads, dips, and main dishes, making them a versatile and nutritious addition to any meal plan.
Pineapple juice is a nutritional powerhouse packed with vital compounds and offers numerous health benefits. It is rich in nutrients like copper, manganese, potassium, magnesium, folate, thiamin, and vitamins B6, C, and A, as well as bioactive plant compounds like beta carotene and bromelain. Some of the notable benefits include boosting immune health, supporting digestive health, promoting heart health, aiding respiratory health, improving skin health, reducing inflammation, and promoting eye health. It is important to choose minimally processed pineapple juice without added sugar for maximum health benefits.
Pumpkin seeds are a nutritional powerhouse, rich in fiber, vitamins, minerals, and antioxidants. Consuming pumpkin seeds has been linked to better metabolic health, improved cardiovascular health, reduced cancer risk (particularly breast and colon cancer), and enhanced prostate health. They may also contribute to better liver health, gut health, hair growth, and bladder function. Pumpkin seeds have potential mental health benefits and can be a dietary consideration for individuals at risk or suffering from depression, anxiety, or stress. However, individuals not accustomed to fiber may experience gastrointestinal distress. Roasting pumpkin seeds increases their antioxidant content.
The American Academy of Pediatrics (AAP) has published a report stating that "toddler milk" has no nutritional benefits for children between 6 months and 36 months of age. The report finds that toddler milk is not necessary for this age group and can be misleading to parents. Despite growing concerns from pediatricians, the toddler formula industry is booming, with sales increasing from $39 million in 2006 to $92 million in 2015. Toddler milk products are not regulated by the FDA and often contain high sugar content. The AAP recommends infants under 12 months continue to drink infant formula or breast milk, while toddlers should have a well-balanced diet of fruits, vegetables, and cow's milk for vitamin D and calcium.
Soaked almonds and soaked walnuts are both nutritious additions to a balanced diet. Soaking these nuts for 6-8 hours enhances their digestibility and nutrient absorption. Soaked almonds are rich in vitamin E, promote heart health, support bone health, aid in weight management, and may help control blood sugar. Soaked walnuts, on the other hand, are a great source of omega-3 fatty acids, which benefit brain health, reduce inflammation, and improve mood. They also contain antioxidants that protect against chronic diseases and support weight management. Both nuts are excellent sources of protein and can be included in a balanced diet, but it's advisable to consult a nutritionist for personalized advice.
High-protein pasta, fortified with plant proteins such as soybeans, edamame, chickpeas, beans, and lentils, offers a way to increase protein intake while still enjoying pasta. These pasta varieties provide 10 grams or more of protein per serving, compared to the 7 grams found in traditional pasta. They also offer additional health benefits, such as improved muscle mass, cardiovascular health, blood sugar management, and digestive health. With a wide range of options available, individuals can choose high-protein pasta that aligns with their dietary needs and preferences.
Plant-based proteins are gaining popularity for their numerous health benefits, including high fiber content, essential vitamins and minerals, and antioxidants. Five plant-based proteins that are particularly beneficial for muscle-building and overall health are tempeh, hemp seeds, quorn, chickpea pasta, and soy nuts. Tempeh is a fermented soy product that is high in protein and fiber, while hemp seeds offer a complete amino acid profile and omega-3 fats. Quorn, made from fermented micro-fungus, is a complete protein source with less saturated fat than meat. Chickpea pasta provides twice the protein and three times the fiber of regular pasta, and soy nuts are a crunchy snack rich in complete protein and essential micronutrients. Incorporating these plant-based proteins into your diet can support muscle growth and improve overall health.