Category Archives: Food Supplements

Switching up the foods you eat and eliminating bad ingredients can drastically improve your health and longevity. It all depends on your individual needs, as different people may react in different ways to the same foods. (That's why it's usually a good idea to check with your doctor first.)

But one diet that has gained popularity in recent years is the Mediterranean diet. In fact, it was recently ranked as first in overall best diets for the fourth year in a row, according to U.S. News & World Report's annual list.

As a nutritionist, I often recommend trying to incorporate foods from the Mediterranean-style diet which is high in vegetables, fruits, olive oil and whole grains, and moderate in protein and animal fats into your eating routine. Research suggests that primary foods in this diet can help ward off chronic diseases and improve longevity. Another study found there may also be benefits for the brain.

Here are five staple Mediterranean diet foods I've been eating to stay healthy and strong:

By improving the intestinal transit of food and waste,fiberhelps your body eliminate carcinogens. Unfortunately, an estimated 95% ofAmericanadults and children don't consume enough fiber, according to a 2017 analysis published in U.S. National Library of Medicine.

Oats are my go-to for fiber-rich foods. The gluten-free whole grain is a great source for important vitamins, minerals and antioxidants. When slow-cooked, it provides a balanced portion of fats, carbohydrates and plant protein, along with good doses of iron and B vitamins.

In a study last year, researchers found that higher intakes of fiber resulted in decreased mortality from cardiovascular and respiratory diseases. The American Heart Association Eating Plan suggests that total dietaryfiberintakeshouldbe between 25 to 30 grams aday(from food, not supplements).

Oats are also a staple for Adventists, a small community in Loma Linda, California who researchers have found live up to a decade longer than other Americans.

My breakfast often consists of classic oatmeal with fruit, but oats can be prepared in a savory style, too. You can use it as coating in place of breadcrumbs, or in a hearty risotto in place of rice.

Not all liquid oils (for cooking or cold preparations) are the same. Many nutritionists and health expertsrecommendthat your first choice beextra virginolive oil.

Extra virgin olive oil contains mainly monounsaturated fat in the form of oleic acid, along with high amounts of antioxidants both of which researchers say can help reduce biomarkers of inflammation.

A 2020 study published in the Journal of the American College of Cardiology found that individuals who consumed half a tablespoon or more of extra virgin olive oil per day had a 14% lower risk of cardiovascular disease and an 18% decrease in coronary heart disease risk. Replacing five grams per day of other fats (e.g. butter or margarine) with olive oil also lowered the risk of total cardiovascular disease and coronary heart disease by 5% to 7%.

My favorite way to incorporate extra virgin olive oil is to drizzle a small amount over vegetables like broccoli, cauliflower or carrots before roasting them in the oven.

Fatty fish like tuna, salmon, herring and lake trout contain high amounts of healthy omega-3 fatty acids, which research has shown can improve your cardiovascular health.

If you're a fish lover like me, the American Heart Association recommends adults eat two servings of fish particularly the fatty kind per week, with a serving being 3.5 ounces of cooked fish or roughly cup of flaked fish. (The U.S. Food and Drug Administration advises that children and pregnant women avoid eating fish with potential for the highest level of mercury contamination, such as shark, swordfish, king mackerel and tilefish.)

Want to get creative with fish? Try using it in place of beef or chicken in your tacos. Salmon patties are also a must-try. Remember to balance your plate with lots of vegetables, fruit, whole grains and other healthy fats as well.

Leafy vegetables, such as spinach, romaine and kale, are another aspect of the Mediterranean diet. They're filled with essential nutrients vitamin A, vitamin C, folate, vitamin K, iron, calcium and potassium.

The amount of vegetables you need, which can vary between one and three cups per day, depends on your age, sex and level of physical activity. In general, according to the U.S. Department of Agriculture (USDA), one cup of vegetables is equivalent to a cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy greens.

Make yourself a fresh salad with a variety of leafy vegetables for a mix of nutrients and flavor. You can also add them to whole grain pastas or soups. To get a green kick that will instantly wake me up, I like throwing some kale into my breakfast smoothies.

Although there are several essential fruits in the Mediterranean diet, berries especially blueberries and strawberries rank high on my list of favorites, due to their rich levels of antioxidants.

Berries also have lots of anthocyanins,a type of flavonoid. Research suggests that anthocyanins can have several positive effects on the body, including lowering blood pressure and making blood vessels more elastic.

Dr. Eric Rimm, associate professor at the Harvard School of Public Health and Harvard Medical School, has done a significant amount of research backing the benefits of berries. He recommends three or more servings of a half-cup of blueberries or strawberries each week. One cup of whole strawberries will provide you with almost 100% of your daily vitamin C needs, according to the USDA.

I usually start the day with blueberries in my yogurt, cereal or oatmeal. And my salads are never complete without berries (along with sunflower seeds, nuts and beans for added protein).

LaurenArmstrong is a registered dietitian and personal nutrition coach. Formerly, she worked as a nutritionist for the Women, Infant and Children (WIC) program. Lauren received her bachelor's degree in dietetics from Western Michigan University, and has written for several publications, including Livestrong and HealthDay. Follow her on Instagram @laurenarmstrong.rdn.

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To stay healthy and strong, a dietician eats these 5 staple foods of the Mediterranean diet - CNBC

Nutrition is a branch of science that studies the nutrient content, along with other substances, in food items. Proper intake of nutrients is essential to ensure the optimum functioning of a human body. Maintenance, growth, health, reproduction, disease resistance, etc., are governed by the nutritional intake, along with factors like genetics, environmental condition, etc. Deficiency of nutrients occur when the human body is unable to absorb the necessary nutrients from the food that is consumed, or when the food lacks vital nutrients. Numerous health-related issues can arise as a result of nutrient deficiency. Digestion issues, skin disorders, stunting of growth, deformation of bones, memory loss, etc., are some of the ill effects of nutrient deficiency. Studies by the World Health Organization shows that nutrient deficiency is among the major health concerns faced by countries around the globe. Iron deficiency, for instance, is the most widespread nutrient deficiency in the world. Anaemia, which is a condition caused due to the lack of healthy red blood cells (RBCs) in the blood, is caused by the deficiency of iron along with Vitamin B12. Around 2 billion individuals globally are anaemic mainly due to the deficiency of iron. Adults in Europe as a whole are burdened with malnutrition. Studies show that around 20% of women who are in the reproductive age are affected by anaemia. Dietary supplements are consumables that contain ingredients that aid in balancing the lack of nutrients in a regular diet. These ingredients are extracted either from natural sources like milk and herbs, or from synthetic sources. Over time, the advancement in manufacturing process of dietary supplements has helped in reducing the product costs, which in turn has resulted in widespread adoption of these supplements amongst the masses. The growth in the availability of dietary supplements, and the rise in awareness amongst the consumers regarding adverse effects of nutrition deficiency, is leading to the growth of the dietary supplement market in Europe.

The Europe dietary supplement market was estimated to be worth US$ 14.60 Bn in 2019 and is expected to reach US$ 33.07 Bn in 2028, growing at a CAGR of 9.7% during the forecast years.

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Some of the players operating in the Europe dietary supplement market are Abbott, ADM, Amway, Arkopharma, Bayer AG, Carlyle, Glanbiaplc, GlaxoSmithKline plc., Herbalife International of America, Inc., Kyni, Inc., Nestle, Nu Skin Enterprises (NSE), OPTIMUM NUTRITION, INC, Otsuka Pharmaceutical Co., Ltd., Pfizer Inc. and The Natures Bounty Co. amongst others.

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Exclusive Report on Dietary Supplement Market Analysis Report 2021 and Forecast to 2029 with different segments, Key players - The Courier

SALT LAKE CITY Have you ever seen a sign on a package of food that says "fat free" or "reduced calories" and wondered what that really meant?

Certain food labels are federally regulated and must meet specific qualifications for food manufacturers to put them on their packaging. Here are some examples of food labels you may see and a few tips to help you use these labels to make the best health choices for you and your specific nutritional needs.

When found on food, this label refers to the total calories, fat or sodium content of the food. Light/lite means that calories have been reduced by 50%, or the fat content has been reduced by 50%. It can also mean sodium (salt) has been reduced to by 50%. It does not mean all three of these things are true at once.

Tip: When looking for foods labeled "light," be sure to compare the nutrition and ingredient labels to the regular version. Sometimes manufacturers will add extra sugar or other ingredients, to make the product taste better. Just because it is labeled as light does not mean it is the healthier option. Make sure to compare side by side. If you're looking for a lower fat salad dressing, then try something that has a vinegar base instead of oil.

Using 100% is a food label that is federally regulated. Only foods that truly have 100% of the stated ingredient, vitamin or mineral can have this printed on the label.

Tip: Look for juice that says "100% juice." This will indicate to you that the juice contains no added sugar and only has pure fruit juice.

Tip: When buying bread, also look for the "100% whole grains" label. This indicates that the bread has retained more of its natural nutrients as well as its natural fiber, which is beneficial for gut health and can help you feel fuller longer.

Tip: Only foods that say "100% organic" are completely organic. Other foods that say "USDA organic" are only required to have 95% organic products/foods. If 100% organic is important to you then look for that statement on the label.

Dietary supplements are not regulated in the same way as food and drugs. The U.S. Food and Drug Administration does not test dietary supplements for safety and effectiveness before going to market, and the FDA is not authorized to test them before going to market. The manufacturing company is responsible for testing safety and effectiveness.

Tip: When shopping for supplements look for the "cGMP" label. This helps you know that the manufacturer has tested for impurities and contaminants.

Tip: Use the FDA's website to get more information about dietary supplements and how to safely take them.

Tip: To ensure further purity, quality and safety, look for the "USP" label on dietary supplements.

Editor's Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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What popular food labels mean and how to use them to make better choices - KSL.com

Protein powders are one of the most popular supplements.

Manufacturers make protein powder from many different animal and plant sources.

Whey protein is one of the most popular types. Its protein isolated from cows milk, so its animal-based.

However, pea protein and other plant-based protein powders are steadily gaining popularity.

This article compares pea and whey protein powders and provides some suggestions for determining which one may be best for you.

Manufacturers make protein powder by extracting protein from whole foods and then concentrating and preparing it into a powdered form.

Depending on the specific type of supplement, manufacturers use a variety of techniques to isolate the desired protein. These may include adding enzymes and acid, and using additional filtering processes.

The source of the proteins used for pea and whey protein powders is one of the biggest differences between the two.

Whey protein is isolated from whey, a milky by-product left over during the cheesemaking process. Because it comes from milk, most whey protein powder contains the milk sugar lactose.

Pea protein is plant-based and lactose-free. Its isolated from legumes yellow split peas, in particular.

The following are a few more notable differences between pea and whey protein powders.

While many types of whey protein contain allergens like lactose and gluten, most types of pea protein are free from all of the most common allergens.

This might make pea and other plant-based protein powders a desirable choice for people with food allergies or those following a dairy or gluten-free diet.

People with allergies or intolerances to gluten and dairy may find that pea protein powder is easier to digest. They may feel less gassy or bloated when they use it instead of whey protein.

Pea and whey protein powders are not completely different from each other. They share some similarities.

For starters, theyre both great sources of protein.

Neither one has much of a remarkable taste or texture, yet theyre both incredibly versatile and easy to mix with other food and drinks.

People often consume them by simply mixing the powder into a shake using a liquid like water or milk.

You can also add them to smoothies, oatmeal, muffins, pancakes, and many more foods and drinks.

Whey protein comes from milk and is a by-product of cheesemaking, while pea protein comes from ground yellow split peas. Both are great sources of protein that you can easily add to various foods and beverages.

Below are the average nutritional profiles for 1-ounce (30-gram) scoops of pea and whey protein powder (1, 2).

Pea and whey protein powders are both rich sources of protein, though whey powder does tend to have a slightly higher amount.

Theyre also both relatively low in carbs, fat, fiber, and sugar.

Because its made from milk, whey protein has more calcium and potassium. On the other hand, pea protein has more iron. Legumes, including peas, are a great source of the nutrient.

Furthermore, studies have found that some of the components of both peas and whey may have beneficial properties. These plant compounds may have a variety of health benefits, such as acting as antioxidants and fighting disease (3, 4, 5, 6).

Exactly how many compounds remain present in processed protein powders and how they influence human health remain unclear.

Peas and whey contain similar amounts of protein. Theyre both great sources of it. However, whey protein powder does tend to contain a few more grams of protein per serving than pea powder (7).

That said, the exact protein content varies between brands and depends on the scoop or serving size the brand suggests.

This information is listed on each supplements nutrition facts label.

Although pea and whey are both rich in protein, the types of protein they contain can differ.

In general, animal sources of protein, like whey, are easier for the body to absorb and use in muscle-building activities (8).

How well and how quickly the body digests and uses protein has a lot to do with the specific amino acids it contains.

Amino acids are the building blocks of protein. Nine of the amino acids that the body needs are called essential. This means the body cannot produce them on its own, and instead you must consume them in your diet.

Whey protein powder is considered a complete protein because it contains all nine essential amino acids. It contains especially high amounts of the essential branched-chain amino acids (BCAAs) leucine, isoleucine, and valine (7, 8).

In terms of essential amino acid content, whey is one of the best protein sources.

Pea protein also contains all of the essential amino acids. However, it only has very small amounts of methionine, one of the essential nine (7, 8).

Thus, some pea protein powders may not meet the definition of a complete protein.

Still, when compared with other plant-based sources of protein, pea protein is a good source of essential amino acids. In fact, it even contains more of certain essential amino acids, like histidine and phenylalanine, than whey protein does per serving (7, 8, 9).

If youre worried about not getting all of the essential amino acids you need from pea protein, one option is to mix pea protein powder with other types of plant-based proteins that also contain the essential nine.

Most pea and whey protein powders deliver more than 20 grams of protein per serving, but with differing levels of essential amino acids. Whey protein contains more cholesterol, calcium, and potassium. Pea protein has more fiber and iron.

People use protein powders for many reasons.

Some of the most popular reasons are to build strength, repair tissue, and maintain muscle stores in the body.

People also use them as meal replacements, to increase protein intake, and even to help with weight loss.

Protein powders have the greatest effect on muscle gain in people whose diets are lacking in protein.

On the other hand, people whose diets already contain enough protein may not notice any significant changes (10, 11, 12, 13).

When it comes to which type of protein powder is best for muscle building, it may seem like whey would outshine pea due to its amino acid content.

However, multiple research studies from the past few years have found that pea and whey protein powders tend to have similar outcomes for muscle thickness and recovery when people use them after high intensity and resistance exercise (14, 15, 16, 17).

One small study in men found pea and whey protein supplements had similar effects on appetite and food intake. There were few notable differences between the animal and plant sources of protein (18, 19, 20).

In fact, some studies have even found that whey protein powders have little effect on weight loss at all (21, 22).

Some older studies found evidence to suggest that pea protein could have greater effects on appetite and feelings of fullness than whey protein. Both these factors could affect weight loss, in theory (23, 24).

However, other studies found pea protein supplements had no significant effects on appetite (25, 26).

One potential reason why pea protein could help people feel fuller for longer may be its higher fiber content.

Thus, scientists need to do more research to fully understand exactly how pea and whey protein powders affect specific things like muscle gain and weight loss.

For muscle gain, protein powders are most effective in people whose diets are currently lacking in protein. Scientists need to do more research on the use of protein powder for weight loss.

Although studies have not shown that pea protein is significantly better than whey protein for muscle building or weight loss, it may have other advantages for certain groups of people.

For example, pea protein powder is a suitable choice for people following a vegan diet, while whey protein powder is not.

Some people also consider pea protein to be more sustainable than whey protein since growing peas tends to have much less of an environmental impact than raising cattle.

However, pea protein powders are not as common as whey protein powders and may be harder to find at some stores.

Plus, some brands of organic pea protein powder may be more expensive than whey powders.

As with all nutritional supplements, pea and whey protein products can vary greatly between brands and types. Always look for high quality products that limit the number of additives.

For vegans, people with allergies, or those focused on choosing a more sustainable product, pea protein powder may be best. For people wanting an affordable and reliable option, whey protein might work better.

Pea and whey protein powders are useful supplements for people whose diets are lacking in protein or for those with exceptionally high protein needs.

Each type of protein powder provides good amounts of protein and a variety of essential amino acids.

If youre trying to choose between pea and whey protein powders, key points you may want to consider include your budget, dietary restrictions, and personal preferences.

Read this article:

Pea Protein vs. Whey Protein: Which Is Better? - Healthline

Public health institute RIVM warned Netherlands residents to beware of food supplements and teas containing St. John's wort. This herbis said to help with mood disorders and sleep problems, but can interfere with actual medicines, the RIVM said.

"Some medicines work less well because of St. John's wort. For example, it reduces the effect of chemotherapy or medicines against fungal or viral infections," the RIVM said. Other medicines like antidepressants or tranquilizers may have a stronger effect if combined with St. John's wort.

St. John's worth can also be harmful on it's own, not combined with medicines. According to the health institute, use of the herb could increase the chance of sunburn. "Other complaints such as dizziness, diarrhea and anxiety can also occur."

According to the RIVM, little is known about the effects of long-term use of St. John's wort. There is also not sufficient information to say whether it is dangerous for pregnant women and unborn children.

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Be careful of food supplements, teas containing St John's wort: Health institute - NL Times

The immune system helps protect the body against contractable illnesses, such as the common cold and the flu. Nutrition is an important part of ensuring that the immune system stays strong.

Regularly consuming certain unhealthy foods may prevent the immune system from functioning properly. This may reduce its ability to function at an optimal level.

Some research suggests that diets high in added sugar and excess salt are associated with an increased risk of autoimmune conditions. This means that diet plays an important role in keeping the immune system healthy.

On the other hand, eating foods that contain certain nutrients, such as vitamin C, may help boost the immune system.

This article will discuss which foods weaken the immune system and which foods may help boost it.

The sections below will look at a few foods that may weaken a persons immune system.

Processed foods tend to contain unhealthy fats, sugars, and additives, which can improve taste, texture, and shelf life. These may weaken the immune system.

Some processed foods include:

One 2017 study found that eating foods containing additives may lead to an increase in the risk of several immune conditions. The study looked at additives such as sucralose, aspartame, carboxymethylcellulose, polysorbate-80, sodium, and carrageenan.

The researchers point out that people who eat a diet that contains foods with additives are more likely to have obesity, immune inflammation, and insulin resistance.

Eating sugars and fats in processed foods can also lead to consuming too many calories, which can increase a persons risk of obesity.

When a person has obesity, this leads to inflammation. This inflammation can lead to insulin resistance, cirrhosis, and liver failure, as well as immune system dysregulation.

Consuming foods that are high in sugar may weaken the immune system.

Some foods that may be high in sugar include:

People with high sugar diets have a higher risk of several chronic conditions, including coronary heart disease and diabetes.

Also, eating a diet high in sugar may limit the immune systems effectiveness in combating disease. It may do this by reducing the effectiveness of white blood cells and potentially by increasing inflammatory markers in the blood.

Processed foods and refined carbohydrates, such as white flour and refined sugar, are associated with increases in inflammation and oxidative stress, which can impact the immune system.

Some foods that contain refined carbohydrates include:

Consuming a well-rounded, nutrient dense diet can help promote a moderate body weight, which is important for immune system function.

Foods such as fruits and vegetables contain the nutrients the body needs to function optimally, such as vitamins, minerals, and protective plant compounds that help protect against cellular damage.

The following foods may provide immune-boosting benefits.

Citrus fruits are good sources of vitamin C.

One 2017 study found that vitamin C has several properties that can help contribute to healthy immune function.

Vitamin C is a powerful antioxidant. Antioxidants protect important molecules in the body, such as proteins and carbohydrates, from environmental and biological damage.

Vitamin C also helps promote metabolic energy and hormonal regulation. It is also necessary for collagen production.

According to the same 2017 study, most people should aim to consume 100200 milligrams (mg) of vitamin C per day.

Zinc is an essential mineral that is important for maintaining a healthy immune system.

The recommended daily intake of zinc ranges from 2 mg to 11 mg, depending on a persons age and sex. When a person is pregnant, they need 1113 mg.

Some dietary sources of zinc include:

Cruciferous vegetables, especially broccoli and broccoli sprouts, are good sources of the compound sulforaphane, which may help boost the immune system.

One 2016 study notes that sulforaphane has antioxidant, anti-inflammatory, and anticancer properties.

Sulforaphane helps prevent the activation of natural inflammatory processes in the body that can lead to inflammation.

One 2018 study investigated the effect of sulforaphane on colon cancer cells. It found that sulforaphane prevented inflammation of the immune cells, which the researchers suggested may help prevent the development of cancer.

There is evidence to suggest that consuming garlic may be beneficial to the immune system.

One 2015 article suggests that garlic may help prevent cardiovascular diseases by reducing inflammation of the blood vessels.

Additionally, garlic may reduce inflammation in people with obesity, who often have low-grade chronic inflammation that can lead to other health conditions.

The anti-inflammatory effect of garlic may also help ease the symptoms of irritable bowel syndrome.

People have been using ginger to enhance the flavor of food for centuries. More recently, researchers have been investigating the effects of ginger on the immune system.

A 2020 analysis of high quality studies found that consuming ginger supplements, such as ginger powder, has an anti-inflammatory effect on arthritis. Consuming ginger reduced inflammation in those with osteoarthritis and rheumatoid arthritis.

The analysis also found that consuming ginger supplements helped reduce body weight in people with obesity.

This may mean that ginger also improves the health of the immune system indirectly, as obesity is linked with chronic inflammation.

Eating certain foods may weaken or help boost the immune system.

In general, try to avoid diets that are low in fiber and high in refined carbohydrates, sugar, and processed foods. These foods may suppress immune function.

On the other hand, eating foods that contain zinc, citrus fruits, garlic, ginger, and cruciferous vegetables may contribute to healthy immune function.

These foods have antioxidant and anti-inflammatory properties, which may help keep a person healthy and reduce disease risk.

Eating a healthy, balanced diet can help maintain a persons immune system so that it can fight disease while reducing chronic inflammation.

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Which foods weaken the immune system? - Medical News Today

IRISH WHEY is manufactured from sustainably farmed, Irish Grass-Fed and Free-Range Whey Protein which is also Gluten and GMO Free. IRISH WHEY provides the perfect balance of essential and non-essential Amino Acids including a high concentration of Branch Chain Amino Acids (BCAAs). It is the perfect nutritional component to complement your muscle growth, fat loss or fitness program. Great taste and mixability.

FURY Ultimate Pre-Workout Energizer is the most powerful, most effective, and most advanced pre-workout catalyst on the market. It delivers prolonged explosive energy and intense focus without the crash associated with other pre-trainers. Ingredients include High Caffeine Content, L-Tyrosine, Beta-Alanine, B-Vitamins, Citrulline Malate, and Arginine. Great taste and mixability.

PALM BEACH, FL, March 18, 2021 (GLOBE NEWSWIRE) -- FLEXI NUTRITION, a health and wellness company based in Ireland, will debut at the Healthy Living, Vitamin, and Nutrition Program next week when ECRM brings together retail buyers and manufacturers of new health and wellness products.

We are excited because our representatives will introduce our three flagship health and fitness supplements to more than 50 American retailers at the ECRM event later this month, said Shane Kennedy, CEO and founder of FLEXI NUTRITION. For five days, retail buyers will learn about the high quality of IRISH WHEY, FURY Ultimate Pre-Workout, and FURY Extreme Pre-Workout Shots.

ECRM, an acronym for Efficient Collaborative Retail Marketing, is the retail industrys version of speed dating, which brings buyers and new brands and products together for private one-on-one meetings. ECRM hosts these virtual events by using an innovative digital platform for face-to-face meetings between buyers and sellers. Buyers attending the ECRM event will represent regional and national food, drug and mass health chains.

FLEXI NUTRITION developssupplements that enhance athletic performance, strength, and overall personal health and wellbeing, Kennedy said, adding that all the products are manufactured in an Informed Sports Certified Facility.

We collaborate with sports nutritionists and food scientists to create products that will meet the needs of todays athletes and fitness buffs, Kennedy added.

The three FLEXI NUTRITION products that will debut at ECRM are:

Kennedy said American retailers and consumers will soon learn that FLEXI NUTRITIONsIRISH WHEY Protein is the highest qualityand best-tasting whey protein anywhere.

There is no comparison between our IRISH Whey and our competitors, he said.

For serious bodybuilders and athletes, Kennedy said they will benefit from FLEXI NUTRITIONs rapid absorption formulas, which include high levels of BCAAs,and the premium quality protein contained in itsIRISH WHEY.

FLEXI NUTRITIONS Irish Whey Protein comes from sustainably farmed, free-range, grass-fed dairy and contains an optimum blend of Instantised, De-Lactosed Pure Whey Protein Isolate, Whey Protein Concentrate,and Hydrolysed Whey.

Kennedy said none of FLEXI NUTRITIONs products contain any banned ingredient and substance.

Athletes dont have to worry about accidentally ingesting banned ingredients in our products, Kennedy said. All of our products are free from banned substances.

FLEXI NUTRITION also uses sustainable manufacturing techniques for its Irish Whey Protein, while Fury and Fury Shot are vegan-friendly products. The company uses bio-degradable packaging for its Fury Shot.

Since it was founded in 2012, FLEXI NUTRITION has received accolades in Ireland for its high-quality supplements. In 2018, the company received the Best in Sports Nutrition honor from the Irish Business Summit and followed up in 2019 as a finalist in the Best in Sports Nutrition from the Irish Fitness Industry Awards.

We emphasize quality and trust, Kennedy said, adding that FLEXI NUTRITION has the highest-quality products that are safe and taste great on the market. Nothing compares.

For more information, please visit FLEXI NUTRITION online.

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FLEXI NUTRITION Will Debut at ECRM's 'Healthy Living, Vitamin, and Nutrition Program' This Month - GlobeNewswire

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When it comes to minerals your body needs, magnesium is at the top of the list. Its essential for muscle and nerve function, blood glucose regulation, and a healthy heart. Theres even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes.

Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy, says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. Therefore, imbalances in magnesium can even lead to problems with energy production.

Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys, says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.

You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice.

Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement, Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.

If youre experiencing any of these symptoms, its a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If youre short on magnesium and want to start taking a supplement, consult with your doctor first.

If you and your doctor agree that youd benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually dont sneak in anywhere near enough magnesium, she notes, so if youre deficient, youd need a separate supplement.

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements youre taking. For example, magnesium competes with other minerals like calcium and zinc for absorption so you need to find the best ratio, says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice youre making more trips to the bathroom after supplementing.

Now that you know what to keep in mind, check out the following magnesium supplements, which all feature stomach-friendly, highly-absorbable forms of the mineral.

90 Veggie Capsules

Want to keep your memory sharp?These vegan magnesium L-threonate capsulesmay do just that, says Gray.Itssaid to have superior absorption getting through the blood-brain barrier because it is able to transport magnesium ions across lipid membranes, including those of brain cells,she explains.Pop one in the morning and two at night tosupport brain health and functioning.

90 Vegetarian Capsules

Available as a tropical drink mix if pills arent your thing, these magnesium L-threonate capsules can also help boost your brain.Since this type of magnesium is easily absorbed into the cerebrospinal fluid that flows around the brain and spinal cord, it might help with brain clarity, memory, and brain plasticity, which can allow you to pick up new skills easier.

90 Capsules

$15.00

Gray is a fan of thishighly-absorbable, budget-friendly option. This supplement isa mix of magnesium citrate and dimagnesium malate thatmay improve fatigue and muscle soreness.One capsule once to three times daily will cover your bases.

240 Tablets

$39.40

Another Gray-approved option, this magnesium glycinate supplement may offer a calming effect due to the glycine. It also earns top marks for reducing PMS symptoms and keeping bones strong, making this one of the best magnesium supplements for women. Take one to four per day, depending on your doctors recommendations.

180 Capsules

$37.10

Thismagnesium glycinate supplementis great for women with PMS, and it may offer acellular energy boost and metabolic support. The recommended dosage is one to four pills per dayask your doctor what would be best for you.

120 Capsules

$19.99

Youll score vitamin D3, zinc, and magnesium (citrate, glycinate and malate) in this multipurpose supplement thats suggested dose is two per day.You may notice a better mood, less fatigue and a stronger immune system after taking it consistently.

120 Capsules

$31.50

Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It isabsorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate.Take two of the vegetable capsules per day to reap the most benefits.

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7 Best Magnesium Supplements 2021, According to Health Experts - Prevention.com

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People around the world know lobster as a delicacy or luxury food.

Like shrimp, crab, and crayfish, lobster is a crustacean, a type of shellfish characterized by its segmented body protected by a shell (1).

Generally, people think of crustaceans as high cholesterol foods. However, they also have a high nutritional value.

This article explains all you need to know about the nutrition of lobster, including whether the cholesterol it contains should be a reason for concern. It also reviews the benefits and downsides of eating lobster and discusses how to prepare it.

Lobster is a low calorie food packed with vitamins and minerals.

A 1-cup (145-gram) serving of cooked lobster provides (2):

As you can see, lobster is a lean protein source it packs a lot of protein and minimal fat.

However, cholesterol content is independent of fat content, and a serving of lobster provides 70% of the DV for cholesterol (1, 2).

It also provides 280 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined (2).

EPA and DHA are two types of omega-3 fatty acids that may protect heart health by lowering blood cholesterol levels. The Dietary Guidelines for Americans recommend consuming about 250 mg of EPA and DHA per day (1, 3, 4).

Lobster is also an exceptional source of the trace elements copper and selenium.

While copper is involved in energy and DNA production, selenium acts as an anticancer agent and may protect against chronic degenerative diseases (5, 6).

Most crustaceans, including lobster, have fairly similar nutritional profiles.

Heres a comparison of the nutritional content of a 1-cup (145-gram) serving of lobster, shrimp, crab, and crayfish (2, 7, 8, 9).

Although lobster provides more protein per serving than the other crustaceans, they are all protein-rich foods. In fact, they all pack higher protein content than finfish (1).

Another difference between these crustaceans is shrimps fat content, which is significantly higher than those of the rest and explains shrimps higher calorie count.

However, despite shrimps higher fat content, shrimp and lobster have virtually the same cholesterol content. In contrast, crayfish and crab provide lower amounts.

Lastly, while they are all rich in EPA and DHA, shrimp, crayfish, and crab provide lower amounts than lobster.

Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals needed for optimal health.

Lobsters high quality nutritional profile gives it numerous health benefits.

Lobster has a high protein content.

Its also rich in all essential amino acids the building blocks of protein. This means that the quality of protein lobster offers may be equal to or better than that of milk, red meat, or soy (10).

Additionally, research suggests that high protein foods may aid or promote weight loss by boosting your metabolism and increasing feelings of fullness (11).

In fact, your body burns more calories when processing proteins than it does when processing carbs and fats (11, 12, 13).

Protein is also more efficient than carbs or fat at increasing feelings of fullness. It does this by reducing appetite-stimulating hormones and increasing levels of hormones that reduce hunger. Thus, eating protein may help with appetite control (11, 12, 13).

Omega-3s and vitamin B12 play an essential role in brain and mental health.

For example, DHA is an important component of brain cells and is necessary for the function of the cell membrane. Studies have found that omega-3 deficiency may accelerate brain aging (14, 15).

Studies suggest that people who consume diets rich in omega-3 fatty acids have a lower risk of stroke, depression, dementia, and Alzheimers disease (14, 15, 16).

Similarly, research suggests that low vitamin B12 levels are associated with dementia, Alzheimers disease, and Parkinsons disease (17).

However, some studies suggest that taking vitamin B12 supplements seems to reduce the risk of dementia by 20% and improve brain function in older adults (18, 19).

Thus, adding lobster to your diet may prove beneficial for your brain and mental health.

Heart disease is the leading cause of death in the United States. To help prevent this condition, public health initiatives recommend regularly eating fish rich in omega-3 fatty acids (20, 21).

Studies have repeatedly shown that long-chain omega-3s, such as EPA and DHA, have protective effects against heart disease. Fish and seafood species that provide high amounts of both such as lobster seem to be the most protective (21, 22).

EPA and DHA may reduce the risk of heart disease in several ways.

Studies suggest they may lower blood cholesterol levels and blood pressure. They may also reduce inflammation to help prevent atherosclerosis, the buildup of plaque in the arteries, which is a risk factor for stroke (21, 22, 23).

One 2008 study found that intakes of 566 mg per day of EPA and DHA may reduce heart disease risk by 37% (24).

In a 2010 study, participants took up to 234 mg of EPA and DHA per day, and the researchers reported that for participants who took the highest amounts, the risk of heart disease decreased by 49% and the risk of heart attack-related deaths decreased by 62% (25).

Omega-3s and selenium may give lobster cancer-fighting effects.

Research suggests that diets rich in EPA, DHA, and selenium may have a protective effect against several types of cancer, including breast, colorectal, prostate, lung, gastric, liver, and ovarian cancers (26, 27, 28, 29, 30).

Test tube and animal studies have found that the anti-inflammatory and anticancer effects of omega-3s have reduced tumor growth and spread and led to cancer cell death (26, 27, 31).

However, additional research with human subjects is needed.

Furthermore, DHA seems to enhance the effect of cisplatin a common chemotherapy drug on tumor spread and death. It may also be beneficial in reducing drug-induced side effects (26).

Research also suggests that seleniums antioxidant capacity may play a role in its potential anticancer effects. Studies have shown that selenium may promote tumor death and help prevent cancer from spreading (29, 30, 32).

Adding lobster to your diet may have some additional health benefits, thanks to the selenium it contains.

Lobsters high selenium content may be beneficial for people with autoimmune thyroid diseases, such as Hashimotos thyroiditis (33, 34).

Selenium may also help boost immunity, since the nutrient is involved in biological processes that ensure normal cellular function necessary for a healthy immune response (35, 36).

While the research on some of the nutrients in lobster seems promising, it is important to note that no studies reflect the benefits of eating lobster directly.

Scientists need to do more research to investigate the health benefits of lobster in humans.

Nutrients in lobster may offer beneficial effects for heart and mental health and weight loss. They may even help reduce the risk of certain types of cancer.

While lobster has a relatively high amount of cholesterol, this may not be a health concern. Some research suggests that cholesterol from food sources is not associated with heart disease risk (37, 38).

However, some of these studies have been lower quality, and scientists need to do more high quality studies to investigate this topic further (38).

Older studies explain that this is because your body can regulate its cholesterol production based on how much cholesterol you eat (39).

While dietary cholesterol may increase LDL (bad) cholesterol levels, it also increases HDL (good) cholesterol levels. Thus, it maintains the LDL-to-HDL cholesterol ratio and avoids increasing the risk of heart disease (37, 38).

However, this is not the case for everyone. Research has found that about one-quarter of the population is more sensitive to higher cholesterol intakes (37).

Lobster contains a high amount of cholesterol, but this is not a health concern for most people. Studies have found that cholesterol from food sources does not appear to increase the risk of heart disease.

Regardless of lobsters nutritional benefits, there are certain potential hazards you should take into account when buying or consuming it.

Lobster is a highly perishable food that requires proper handling to avoid microbial contamination. Improper handling may lead to foodborne illnesses.

However, you are more likely to get a foodborne illness from eating raw or undercooked lobster.

Some of the most common disease-causing bacteria linked to improperly handled crustaceans and raw seafood in general are Vibrio species, Listeria monocytogenes, Salmonella species, and Shigella species (1).

Symptoms associated with consuming these bacteria include diarrhea, nausea, vomiting, fever, stomach cramps, and headaches (1).

Thus, it would be best to avoid consuming undercooked lobster. You may want to pay close attention to lobster handling.

Crustaceans are some of the most common allergens that may cause severe food reactions, and lobsters are among the most allergenic (40, 41).

Symptoms of an allergic reaction to lobster may range from mild to severe.

In extreme cases, coming into contact with lobster may lead to anaphylaxis. This is a life threatening allergic reaction that causes your airways to narrow, making it difficult to breathe (41, 42).

The protein tropomyosin is the major allergen in shellfish. The structure of this protein is similar in crustaceans and mollusks, so cross-reactivity is very likely (43).

In other words, if youre allergic to any crustacean, like lobster, you may also have allergic reactions when consuming clams, scallops, oysters, mussels, and other shellfish. The opposite is also true: If you have a shellfish allergy, you may also be allergic to lobster.

There is currently no cure for food allergies. Managing an allergy requires avoiding the allergen. You may need to seek emergency treatment if you come into contact with an allergen (42).

As a result of water pollution, lobsters and other shellfish may become contaminated with heavy metals such as mercury, lead, cadmium, and arsenic (1).

Consumption of heavy metals through foods may be detrimental to your health. It may cause brain and kidney damage and heart abnormalities and may affect babies brains (1, 44, 45).

That said, the Food and Drug Administration (FDA) classifies lobster as a low mercury food and suggests it is safe to eat two to three servings of lobster per week (46).

However, people who are pregnant or breastfeeding, as well as children, may be more sensitive to the effects of heavy metals and should limit their intake.

Lobsters may become contaminated with heavy metals and microorganisms that cause foodborne illnesses. They are also highly allergenic.

Lobster has a tender texture and mild flavor that pairs well with a variety of dishes.

Lobsters are usually cooked by steaming or boiling. You may also find them cut into medallions, frozen, or commercially processed into multiple products, such as canned or pickled lobster (10).

To keep your lobster on the healthier side, be mindful of preparation and cooking methods that significantly increase calorie and fat content. For example, frying lobster or mixing it with mayonnaise or butter may boost its fat content considerably.

Heres a healthy recipe for lobster zucchini noodles that you could try.

Lobsters texture and flavor make it easy to include in a wide variety of dishes. Boiling and steaming are two traditional and healthy cooking methods. Frying or serving it with butter or mayonnaise can increase the fat content considerably.

Lobster is a type of crustacean rich in protein, omega-3 fatty acids, vitamins, and minerals.

Adding it to your diet may be beneficial for weight loss and mental health and may help reduce the risk of heart disease and cancer.

However, lobsters are highly allergenic. They may also become contaminated with disease-causing microorganisms or heavy metals. More sensitive individuals, such as those who are pregnant, should limit their intake.

Be sure to eat fresh and fully cooked lobsters to avoid any potential bacterial contamination. If you want to keep your lobster on the healthier side, avoid dipping it in butter or mayo.

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Is Lobster Healthy? Nutrition, Benefits, and Potential Dangers - Healthline