Creatine is a compound your body naturally makes from the amino acids arginine, glycine, and methionine. Around 95% of the creatine in your body is in skeletal muscle, where it helps produce energy during high-intensity exercise. Creatine is found in meat and seafood. It is also a key ingredient in many sports supplements. Many athletes take…
Your gut contains trillions of microbes, which serve many functions. Beneficial microbes, primarily bacteria, help with digestion, synthesize certain micronutrients, and support your immune system. Microbes feed on what you eat, which is why your nutrition can play a crucial role in maintaining a healthy gut microbiome. Eating foods that nourish beneficial bacteria helps them…
How many processed meats, sugary drinks, and foods containing trans fatty acids are safe to eat? According to a new analysis, not very much. The paper, published in Nature Medicine, found that consuming even less than a strip of bacon or a can of soda per day was linked to a higher risk of type…
Centenarians—people who live to be at least 100 years old—have captured the attention of researchers worldwide. Many centenarians live in regions now called Blue Zones, including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan. Researchers have studied the eating patterns of Blue Zone residents since diet plays a significant role…
Glutamine is the most abundant amino acid (building block of protein) in the body. It supports many body functions, including digestion, wound healing, and immune function. The body produces glutamine naturally, and it’s also found in plant and animal sources. Research on the glutamine content of foods is limited, so it’s difficult to know exactly…
As a dietitian, I know just how important fiber is for overall health. From supporting a healthy gut to managing cholesterol and blood sugar levels, fiber plays a key role in many aspects of well-being. That’s why I always stock my cart with fiber-rich staples. Here are 12 of my favorite high-fiber foods that I…
Many fruits, vegetables, legumes, and seeds are good sources of fiber, including avocados, lentils, and berries. Fiber is an indigestible nutrient that’s concentrated in most plant foods. High-fiber diets have been linked with several health benefits, including a lower risk of several common health conditions like colon cancer, heart disease, and constipation. However, most Americans…
Most people try to follow a nutritious diet so they feel alert and healthy during the day. But a new study shows that eating more fruits and vegetables can lead to benefits while you’re asleep, too. The study, published June 11 in Sleep Health, found that participants saw a 16% improvement in sleep quality when they…
Some foods and drinks promoted as high in protein actually might not contain as much protein as you think, including peanut butter, some protein bars, regular yogurt, and broth. Protein is essential for critical processes, including building muscle, regulating the immune response, and producing hormones and neurotransmitters. Adding protein-rich foods to meals and snacks can…
When you’re trying to lose weight, following a high-fiber diet is key. In fact, studies show that fiber intake is one of the most influential predictors of body weight. High-fiber foods help you feel full for longer by slowing digestion and stimulating the release of satiety hormones. This can naturally lead to decreased calorie intake, which…
