Category: Food & Nutrition

Oestrogen is a vital endogenous hormone that influences reproductive health, bone density, and brain function [7]. While the human body produces its own oestrogen, certain foods contain phytoestrogens—plant-derived compounds that are structurally similar to oestrogen and can exert a weak oestrogenic or anti-oestrogenic effect in the body [5]. These compounds have gained significant attention for…

  Making healthy juices a part of your weight loss plan can be a beneficial supplement when done mindfully. These nutrient-dense beverages are concentrated sources of vitamins and minerals, supporting hydration and overall nutrient intake. While consuming whole fruits and vegetables is always superior due to the retention of dietary fibre [1], juices can be…

Brazil nuts are a nutritional powerhouse, most notably due to their exceptionally high selenium content [1]. This essential trace mineral is crucial for optimal thyroid function and a robust immune system response. Moreover, these nuts contain a wealth of healthy fats, protein, and fibre, which collectively contribute to supporting heart health, cellular defense, and enhanced…

Selecting the right cooking oil is a critical dietary choice for supporting good health and overall well-being. The type of oil you choose can significantly impact your cholesterol levels, inflammation, and nutrient absorption. Quality oils provide essential fatty acids that support brain function, cell membranes, and hormone production. Conversely, excessive consumption of fats high in…

Maca root (Lepidium meyenii), a cruciferous vegetable from the Peruvian Andes, has gained attention as a potential superfood and adaptogen due to its traditional use in supporting fertility, sexual function, and energy. Cultivated for millennia at high altitudes, it’s a staple in local diets. As modern research investigates its properties, maca is increasingly popular as…

Inflammation is the body’s natural response to injury or infection, playing a crucial role in the healing process [1]. However, when inflammation persists and becomes chronic, it can contribute to the development of various health issues, such as heart disease, diabetes, and certain cancers [1]. Adopting a dietary pattern rich in anti-inflammatory foods can help…

Healthy snacking is an integral part of effective weight management and ensuring optimal daily nutrient intake [1]. By choosing the right snacks, you can manage hunger between meals and provide your body with essential nutrients [2]. Snacks rich in protein, fibre, and healthy fats are particularly effective because they promote lasting fullness (satiety), help stabilize…

Gaining weight in a healthy and sustainable manner requires focusing on a caloric surplus achieved through a nutrient-rich diet that includes calorie-dense foods [1]. The goal should be to maximize muscle mass while minimizing excess fat gain, which is best supported by proper nutrition and resistance training [2]. In this article, we’ll explore some of…

Magnesium is an essential mineral and cofactor involved in over 300 enzyme systems that regulate diverse biochemical reactions in the body [1]. Adequate intake of magnesium-rich foods is crucial for maintaining general health, as this mineral is key to energy production and bone health [2]. In this article, we will look at the best dietary…

Biotin, also known as Vitamin B7, is an essential water-soluble B vitamin that plays a crucial role in numerous metabolic processes and is vital for overall health [1]. This micronutrient is required for the efficient metabolism of carbohydrates, fats, and proteins, effectively helping your body convert food into usable energy [2]. By incorporating these natural…