Big Breakfast Reduces Risk Of Depression in Heart Patients
Researchers from China have published in BMC Medicine on diet and heart patients and how big breakfasts can actually keep them happier! This is yet another researcher in the field that proves that whatever you eat impacts your mental and physical health.
The study revealed that a heart patient was less likely to be depressed if they ate a big, calorie-rich breakfast. The team led by Hongquan Xie of the Harbin Medical University noted the evidences that heart patients "are more likely to develop depression when compared to the general population — and dietary factors have been shown to play an important role in depression occurrence and development."
The timing of calorie in take is what helps in regulating circadian rhythms, metabolism and fix the disruption in circadian rhythms, which could be a contributor to depression.
There have been studies that show that heart patients are already at a heightened risk for depression, thus this new study looked at the possible links between daily meals and a patient's mental health.
The team looked at the 2003-2018 data from 32,000 Americans who enrolled in the US National Health and Nutritional Examination Survey. Almost 3,500 participants of average 66 years of age had heart disease and 554 of those were diagnosed with depression.
The study then looked at their eating habit and their schedule throughout a day and the data showed that people who took most calories at breakfast, around 791 calories on average were 30% less prone to depression. Whereas people who ate only 88 calories in breakfast were found to be more depressed.
The study also found that when people shift 5% of calories from their lunch or dinner to breakfast, it reduced 5% risk of being diagnosed with depression.
The study also did not find levels of particle nutrients like protein or carbohydrates and its link with depression risk. The most important thing from the research was the timing of eating. The team also noted: "When you eat is as important as what you eat. Dietary energy consumption time should coordinate with body clock fluctuations to reduce the risk of depression."
As per a 2020 study published in the Journal of Clinical Endocrinology and Metabolism, people who eat a big breakfast burn twice as many calories compared with those who eat a larger dinner.
This is also because people's metabolisms are more active after breakfast.
Eggs: These are packed with protein and healthy fats, which are also great for heart health. Eggs are also versatile and can be cooked in more ways than any other item.
Whole Milk and Greek Yogurt: Again, a healthy full-fat product, rich is calories, protein and calcium can make it one of the excellent choices for a high calorie breakfast.
Avocado: These too are loaded with healthy fats and fiber. You can slice it, eat it like a spread with a bread toast or use it to make a healthy burrito.
Nuts and Seeds: Walnuts, almonds, chia seeds and flaxseeds, all are high calorie-dense and nutrient-rich additions to your breakfast.
(Credit-Canva)
The conversation about food and longevity has been a point of debate for many people. As experts and doctors warn us about how processed foods cause harm to our bodies. Recent studies have shown that not only do these foods harm our bodies, but they also cause our bodies to age faster. While our chronological age stays the same, our organs are aging much more. Hence it is smart to eat foods that help our bodies stay strong and promote longevity.
One such snack that may surprise you in terms of health is something we all love to enjoy with a nice movie or a show: Popcorn.
According to health experts and researchers, air-popped popcorn could even be the "best" snack to eat if you're aiming for a long and healthy life past 100. Researchers have extensively studied the lifestyle habits of people living in "Blue Zones," which are regions around the world where people consistently live longer and healthier lives, such as Sardinia in Italy and Okinawa in Japan.
Buettner states that air-popped popcorn is full of fiber, complex carbohydrates, and surprisingly, contains more of beneficial plant compounds called polyphenols than many vegetables. He notes that plain, sugar-free popcorn is a very affordable snack that could potentially lower your risk of various illnesses and diseases.
The researcher emphasizes that popcorn's benefits are best realized when it's part of an overall balanced diet and combined with other healthy habits. These include regular exercise, limiting alcohol, not smoking, and maintaining a healthy weight. He also points out that popcorn is affordable, easy to make and store, and importantly, it tastes good.
BBC Good Food explains that popcorn is made from corn kernels that puff up when heated. They highlight that air-popped popcorn is the best option for those wanting a healthy snack because it only uses heat and avoids unhealthy additions like butter or oil, which add extra calories.
The BBC also notes that plain, air-popped popcorn is low in fat and high in fiber. As a whole grain, it can help protect against heart disease, diabetes, and some cancers. Its high fiber content also promotes good digestion and helps people in Britain reach their recommended daily fiber intake, which many currently fall short of, according to the NHS.
Due to its substantial fiber content, popcorn is a great snack for those watching their calories. It's a satisfying option that helps you feel full, potentially preventing overeating and reducing guilt about snacking. Studies have even shown that a small amount of popcorn can be as filling as a much larger amount of crisps (potato chips).
As highlighted by Dan Buettner, popcorn is a good source of polyphenols, the same beneficial compounds found in many fruits and vegetables. These compounds are known for their potential to reduce the risk of cancer and improve overall health. Research has found that popcorn can contain a significant amount of polyphenols per serving, even more than some fruits and vegetables, and these are mainly found in the popcorn hulls.
You can easily and affordably make your own healthy popcorn at home using kernels from any supermarket. Air-popping on the stove or in the microwave without oil or butter is the key to keeping it healthy. Many online recipes can guide you through this simple process.
While homemade, air-popped popcorn offers health benefits, it's important to remember that movie theater popcorn is often very different. You have no control over how it's prepared or what's added, and it typically contains extra sugar and salt to enhance flavor. Consuming too much sodium and sugar can lead to serious health problems like heart conditions, weight gain, and an increased risk of type 2 diabetes and liver damage, negating the potential benefits of plain popcorn.
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Once considered purely a North African delicacy, couscous is a processed grain that offers nutritional benefits in form of selenium and plant-based protein. However, this grain contains gluten, making it not suitable for everyone. So, should we consume couscous?
Rich in Selenium
One of the standout nutrients in couscous is selenium. A single cup (157 grams) offers over 60% of the recommended daily intake. Selenium is a crucial mineral with several health benefits—it acts as a powerful antioxidant, supports cellular repair, and reduces inflammation. It also plays a key role in maintaining thyroid health by aiding hormone production and protecting the thyroid gland from damage. Additionally, selenium may help reduce the risk of heart disease by lowering oxidative stress and preventing plaque buildup in arteries.
May Help Lower Cancer Risk
The selenium content in couscous could also contribute to a reduced risk of certain cancers. Findings from a review involving more than 350,000 participants indicate that higher selenium levels in the blood—primarily from dietary sources—may offer protection against specific cancers. Notably, selenium deficiency has been associated with an increased risk of prostate cancer, and a combination of adequate selenium, vitamin C, and vitamin E may lower lung cancer risk among smokers.
Boosts the Immune System
Couscous may give your immune system a boost, thanks again to its selenium content. Selenium enhances immunity by reducing oxidative stress and supporting immune cell function. It also assists in regenerating vitamins C and E, which play a role in strengthening immune responses.
Good Source of Plant-Based Protein
Protein makes up around 16–20% of the human body and is essential for metabolic processes. Couscous provides about 6 grams of plant-based protein per one-cup serving. While it is not a complete protein—meaning it doesn't contain all essential amino acids in adequate amounts—it can be paired with other plant-based proteins to form a balanced vegetarian or vegan diet. Diets high in plant-based protein have been linked to lower risks of stroke, cancer, and heart disease-related deaths.
Very Easy to Prepare
Often seen as a healthier alternative to traditional pasta, couscous is made from whole-wheat flour and is quick to prepare. Most supermarket versions are pre-steamed and dried; they only require the addition of boiling water or broth followed by fluffing with a fork. Light and fluffy when cooked, couscous easily absorbs the flavours of other ingredients and pairs well with salads, meats, vegetables, or other grains like quinoa and brown rice.
High in Gluten
Couscous is made from semolina, a product of durum wheat, and therefore contains gluten. This makes it unsuitable for individuals with celiac disease or gluten sensitivity.
Could Raise Blood Sugar Levels
With 36 grams of carbohydrates per cup and minimal protein, couscous may cause blood sugar spikes—particularly a concern for those with diabetes or insulin resistance. Combining it with protein-rich foods or those high in soluble fibre can help mitigate this effect.
Lower in Some Key Nutrients
While couscous contains small amounts of fibre, potassium, and other nutrients, it falls short compared to other whole grains like quinoa, oats, or brown rice. Foods such as avocados, bananas, and potatoes are richer sources of potassium, which supports healthy blood flow and may reduce the risk of stroke.
The Takeaway
Couscous, with its high selenium content, offers several health benefits, including immune support and a potential reduced risk of cancer. However, it may not be suitable for everyone—especially those with gluten intolerance or blood sugar concerns. For those who tolerate gluten, couscous remains a convenient, versatile grain option worth including in a balanced diet.
Thinking about taking supplements to boost your well-being quest? You're not the only one. As worldwide sales of supplements are expected to exceed $230 billion by 2027, they've become the face of preventive health. But experts are now sounding the alarm about a less obvious risk—the silent effect they have on your liver.
From daily vitamin pills to herbal powders that claim to deliver everything from healthy skin to improved concentration, supplements are frequently perceived as benign. But the reality is, when taken excessively or without instruction, they may be doing more damage than good—particularly to one of your body's most critical organs: your liver.
Your liver is your body's biochemical sorting center. It sifts through everything from food to poisons to medicines—and, yes, supplements.
As per Dr. Karan Rajan, a well-known UK surgeon and educator with more than 1.7 million followers on Instagram, even natural supplements undergo liver metabolism. "That means your liver breaks them down with enzymes, which impacts how hard it has to work," he says. When your liver is overwhelmed, your liver cannot detoxify the body effectively, and there is a higher risk of inflammation, scarring, or worse—acute liver injury.
In a recent case cited by Dr. Rajan, a female patient developed organ failure following consumption of supplements aimed at hair and nail growth. "Just don't turn your liver into a science fair project gone wrong," he cautioned in a now-famous video.
According to the U.S. Food and Drug Administration (FDA), dietary supplements comprise:
Vitamins: A, C, D, B-complex
Minerals: Magnesium, calcium
Herbal compounds: Elderberry, ginger
Botanical powders: Green powders, turmeric blends
Probiotics: Live bacteria or yeasts that aid digestive system health
Supplements have been a daily fill for many people. Be it vitamin C as an immunity boost during the flu season or B12 for that energy drive, individuals look toward pills in anticipation of a good meal. Without proper checks and balances, the practice tends to go downhill fast into becoming a health risk.
The risk isn't necessarily in the supplement itself—but in the amount you take and how it affects other substances in your body.
"More isn't always better," warns Dr. Rajan. "Excessive doses of even simple vitamins like vitamin A can cause liver damage or brain pressure."
Other risks that are known include:
Vitamin D overdose: Can increase blood levels of calcium, leading to kidney issues and changed mental status.
Unregulated herbal mixes: May create unknown chemical interactions, especially if you’re taking multiple at once.
Drug interactions: Supplements like St. John’s Wort can interfere with antidepressants or blood thinners.
With so many supplements flooding the market, choosing a safe one can feel like a gamble. Flashy packaging and bold health claims are not enough.
Dr. Rajan suggests checking for third-party certifications. Labels such as (e.g., USP, NSF, or ConsumerLab) mean that the product has been independently tested to be of good quality, purity, and accuracy of ingredient descriptions. Although no certification can absolutely ensure 100% safety, it significantly lessens your risk of taking something potentially toxic to the liver.
So does it mean you must abandon supplements altogether? No. Properly planned, supplements can be useful. Here's how to do it safely and responsibly:
Don't start adding anything to your routine without first talking to a physician or registered dietitian. They can check whether you actually need it, particularly if taking prescription meds such as statins, antidepressants, or anti-epileptics.
Beginning a new supplement? Have your doctor perform liver function tests (LFTs). This establishes a baseline and allows you to track how your liver reacts over time.
This FDA and NIH-supported database contains in-depth case reports on how drugs and supplements impact the liver. Supplements graded Grade A, B, or C need to be treated with additional caution.
Taking more than one herbal supplement or taking high doses of several vitamins at once can have synergistic toxicity. Unless prescribed by a professional, keep it simple and concentrated.
Supplements aren't bad in themselves—but taking them without knowing how they'll affect your liver might be very bad indeed, sometimes causing irreversible damage. As consumer interest increases, so should awareness and prudence.
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