Tanya Dutt

This Unpopular Fruit Can Lower Cholesterol, Blood Pressure And Blood Sugar Levels

Image Credit: Canva

It was only when my grandmother, a lifelong proponent of simple and clean eating, convinced me to try okra that I truly understood its benefits. Growing up, okra always seemed like an acquired taste—slimy when overcooked, its texture wasn't the most appealing. But as I delved into the world of nutrition, I realized this humble green pod isn't just a culinary curiosity; it's a powerhouse of health benefits.

Okra, a flowering plant, is renowned for its edible seed pods and thrives in warm, tropical regions like Africa and South Asia. Interestingly, while commonly treated as a vegetable in cooking, okra is botanically classified as a fruit due to its seeds. Beyond the pods, the entire plant is versatile, with its leaves, buds, flowers, stems, and seeds being fully edible.

<a href="https://www.healthandme.com/nutrition/this-slimy-superdrink-might-be-the-key-to-a-healthier-gut-article-151043568" data-type="tilCustomLink" target="_blank">Okra </a>holds immense potential in addressing some of the common lifestyle diseases, such as high cholesterol, hypertension, and diabetes. With this, it is definitely the underrated star in the world of <span>functional foods</span>.

Functional foods are those that provide health benefits beyond basic nutrition, and okra's profile is rich in polysaccharides, fiber, and <a href="https://www.healthandme.com/health-wellness/why-do-you-need-antioxidants-article-151073897" data-type="tilCustomLink" target="_blank">antioxidants</a>, which makes it well within the category that helps in disease prevention and wellness as a whole.

<h2><span rel="noindex">Cholesterol Control</span></h2>

Cholesterol is a necessary component of your body's functioning-it is used in the production of hormones, vitamin D, and digestive substances. But excess <a href="https://www.healthandme.com/health-wellness/why-do-we-need-cholesterol-its-role-in-heart-health-and-balance-between-good-and-bad-article-151041686" data-type="tilCustomLink" target="_blank">cholesterol</a>, especially low-density lipoprotein (LDL), can cause chaos to your arteries. When LDL combines with other substances in the blood, it forms plaque-a sticky residue that lines the walls of the arteries-leading to a condition called atherosclerosis. This can escalate into coronary artery disease, increasing the risk of <a href="https://www.healthandme.com/health-wellness/3-concerning-symptoms-that-could-indicate-a-weak-heart-article-151068972" data-type="tilCustomLink" target="_blank">heart attacks</a> and strokes.

Okra is an excellent natural remedy for managing cholesterol levels because of its nutrient profile compared to other vegetables such as spinach or broccoli that lack the combination of cholesterol-binding fiber and LDL-reducing polysaccharides, which okra offers. Polysaccharides are complex carbohydrates, making okra helpful in lowering LDL cholesterol. Another major component of okra is fiber that binds to cholesterol in the digestive system and prevents its absorption into the bloodstream. 

A small study with type 2 diabetes patients showed that consuming 10 grams of okra powder mixed with yogurt greatly lowered LDL levels and inflammation markers such as C-reactive protein. Adding okra to your diet is a step towards healthier arteries and a stronger cardiovascular system.

The pressure of blood against the artery walls is known as blood pressure. <a href="https://www.healthandme.com/health-wellness/why-does-high-blood-pressure-cause-nosebleeds-article-151107528" data-type="tilCustomLink" target="_blank">High blood pressure</a>, also termed hypertension, has been called the "silent killer" because it often develops without noticeable symptoms until severe complications arise. Blood pressure management is a delicate balance between lifestyle changes and dietary factors, with fiber being very important.

Okra contains high amounts of fiber and is double-beneficial. It does not only contribute to digestive health; it also supports the elasticity of blood vessels and smooths the flow of blood, improving blood pressure. A direct relationship has been established through several studies, including one review from 2023 published in Cureus, that more fiber intake lowers blood pressure readings. Other vital nutrients found in okra, such as magnesium, are also helpful for maintaining normal blood pressure levels. 

Okra has a single serving that provides 14% of the daily recommended value of <a href="https://www.healthandme.com/health-wellness/magnesium-can-help-reduce-anxiety-depression-heres-how-to-get-it-article-151068453" data-type="tilCustomLink" target="_blank">magnesium</a>. For every 100 milligrams increase in magnesium intake, there is a 5% reduction in the risk of hypertension. 

<h2>Partner in <span rel="noindex">Diabetes Management</span></h2>

For the diabetic patient, <a href="https://www.healthandme.com/health-wellness/what-is-the-normal-range-of-fasting-blood-sugar-for-non-diabetic-people-article-151101434" data-type="tilCustomLink" target="_blank">blood sugar c</a>ontrol is a constant concern. Okra's unique composition has added value to a diabetic diet because it contains polysaccharides and flavonoid antioxidants that slow down the absorption of sugar in the blood. This mechanism prevents high peaks in blood glucose, which are especially damaging to people with diabetes.

Clinical studies prove the role of okra in glucose management. In one study, patients with type 2 diabetes who received powdered okra, 1,000 milligrams, in three divided doses for three months showed a highly significant increase in long-term blood sugar compared to the placebo group of patients who didn't incorporate okra in their diets. The vegetable's fiber is also a reason for more effectiveness because the sugar absorbs slowly in the bloodstream.

Okra’s health benefits are deeply rooted in its rich nutritional profile. A single cup of cooked okra provides:

<ul><li>Calories: 35.2</li><li>Fiber: 4 grams</li><li>Vitamin C: 26 milligrams (29% of the Daily Value)</li><li>Vitamin K: 64 micrograms (53% of the Daily Value)</li><li>Magnesium: 57.6 milligrams (14% of the Daily Value)</li><li>Folate: 73.6 micrograms (18% of the Daily Value)</li></ul>

Vitamin C is a powerful antioxidant that promotes immune function and maintains healthy skin. Folate is involved in cell growth and is especially important during <a href="https://www.healthandme.com/parenting/healthy-foods-for-the-9th-month-of-pregnancy-a-complete-guide-article-151071650" data-type="tilCustomLink" target="_blank">pregnancy</a><sub></sub> because it helps in the development of the fetus's brain. Stress management and maintaining blood sugar levels are important functions of magnesium.

<a href="https://www.healthandme.com/nutrition/healthy-appetite-factors-that-affect-change-in-hunger-article-151107625" data-type="tilCustomLink" target="_blank">Also Read: Healthy Appetite: Factors That Affect Change In Hunger</a>

<h2>Potential Risks of Consuming Okra</h2>

Okra is usually safe to eat, but it does contain oxalates, which interfere with calcium and iron absorption. Excessive oxalate ingestion may be problematic for individuals suffering from kidney disease. Cooking okra reduces the oxalate content in okra, making it a safer and more digestible food source.

Okra comes in many forms, ensuring there's a preparation method for everyone. Here are a few ideas:

- Slice raw okra and sprinkle it with salt for a crunchy snack.

- Add pickled okra to salads or grain bowls for a tangy twist.

- Use it as a thickening agent in soups, stews, and gumbos.

- Roast or grill okra with your favorite spices for a healthy side dish.

Okra's reputation may not have reached the heights of kale or spinach, but its potential to improve your health is undeniable. From lowering cholesterol and blood pressure to stabilizing blood sugar levels, this humble vegetable is a gift for anyone looking to combat lifestyle diseases naturally. So, the next time you encounter okra at the grocery store, don't dismiss it as just another exotic vegetable. Instead, embrace it as a powerful ally in your journey to better health.

<a href="https://link.springer.com/article/10.1007/s00592-023-02149-1" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Safety of okra in type 2 diabetic patients</a>. 2023. Springer Nature Link

<a href="https://www.researchgate.net/profile/Habtamu-Fekadu-Gemede/publication/310503444_Nutritional_Quality_and_Health_Benefits_of_Okra_Abelmoschus_Esculentus_A_Review/links/5830708308ae102f0731c836/Nutritional-Quality-and-Health-Benefits-of-Okra-Abelmoschus-Esculentus-A-Review.pdf" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Nutritional Quality and Health Benefits of Okra (Abelmoschus Esculentus): A Review</a>. June 2014. Research Gate

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It was only when my grandmother, a lifelong proponent of simple and clean eating, convinced me to try okra that I truly understood its benefits. Growing up, okra always seemed like an acquired taste—slimy when overcooked, its texture wasn't the most appealing. But as I delved into the world of nutrition, I realized this humble green pod isn't just a culinary curiosity; it's a powerhouse of health benefits.Okra, a flowering plant, is renowned for its edible seed pods and thrives in warm, tropical regions like Africa and South Asia. Interestingly, while commonly treated as a vegetable in cooking, okra is botanically classified as a fruit due to its seeds. Beyond the pods, the entire plant is versatile, with its leaves, buds, flowers, stems, and seeds being fully edible.Okra holds immense potential in addressing some of the common lifestyle diseases, such as high cholesterol, hypertension, and diabetes. With this, it is definitely the underrated star in the world of functional foods.Functional foods are those that provide health benefits beyond basic nutrition, and okra's profile is rich in polysaccharides, fiber, and antioxidants, which makes it well within the category that helps in disease prevention and wellness as a whole.Cholesterol ControlCholesterol is a necessary component of your body's functioning-it is used in the production of hormones, vitamin D, and digestive substances. But excess cholesterol, especially low-density lipoprotein (LDL), can cause chaos to your arteries. When LDL combines with other substances in the blood, it forms plaque-a sticky residue that lines the walls of the arteries-leading to a condition called atherosclerosis. This can escalate into coronary artery disease, increasing the risk of heart attacks and strokes.Okra is an excellent natural remedy for managing cholesterol levels because of its nutrient profile compared to other vegetables such as spinach or broccoli that lack the combination of cholesterol-binding fiber and LDL-reducing polysaccharides, which okra offers. Polysaccharides are complex carbohydrates, making okra helpful in lowering LDL cholesterol. Another major component of okra is fiber that binds to cholesterol in the digestive system and prevents its absorption into the bloodstream. A small study with type 2 diabetes patients showed that consuming 10 grams of okra powder mixed with yogurt greatly lowered LDL levels and inflammation markers such as C-reactive protein. Adding okra to your diet is a step towards healthier arteries and a stronger cardiovascular system.Ally for HypertensionThe pressure of blood against the artery walls is known as blood pressure. High blood pressure, also termed hypertension, has been called the "silent killer" because it often develops without noticeable symptoms until severe complications arise. Blood pressure management is a delicate balance between lifestyle changes and dietary factors, with fiber being very important.Okra contains high amounts of fiber and is double-beneficial. It does not only contribute to digestive health; it also supports the elasticity of blood vessels and smooths the flow of blood, improving blood pressure. A direct relationship has been established through several studies, including one review from 2023 published in Cureus, that more fiber intake lowers blood pressure readings. Other vital nutrients found in okra, such as magnesium, are also helpful for maintaining normal blood pressure levels. Okra has a single serving that provides 14% of the daily recommended value of magnesium. For every 100 milligrams increase in magnesium intake, there is a 5% reduction in the risk of hypertension. Partner in Diabetes ManagementFor the diabetic patient, blood sugar control is a constant concern. Okra's unique composition has added value to a diabetic diet because it contains polysaccharides and flavonoid antioxidants that slow down the absorption of sugar in the blood. This mechanism prevents high peaks in blood glucose, which are especially damaging to people with diabetes.Clinical studies prove the role of okra in glucose management. In one study, patients with type 2 diabetes who received powdered okra, 1,000 milligrams, in three divided doses for three months showed a highly significant increase in long-term blood sugar compared to the placebo group of patients who didn't incorporate okra in their diets. The vegetable's fiber is also a reason for more effectiveness because the sugar absorbs slowly in the bloodstream.Okra Nutritional ValueOkra’s health benefits are deeply rooted in its rich nutritional profile. A single cup of cooked okra provides:Calories: 35.2Fiber: 4 gramsVitamin C: 26 milligrams (29% of the Daily Value)Vitamin K: 64 micrograms (53% of the Daily Value)Magnesium: 57.6 milligrams (14% of the Daily Value)Folate: 73.6 micrograms (18% of the Daily Value)Vitamin C is a powerful antioxidant that promotes immune function and maintains healthy skin. Folate is involved in cell growth and is especially important during pregnancy because it helps in the development of the fetus's brain. Stress management and maintaining blood sugar levels are important functions of magnesium.Also Read: Healthy Appetite: Factors That Affect Change In HungerPotential Risks of Consuming OkraOkra is usually safe to eat, but it does contain oxalates, which interfere with calcium and iron absorption. Excessive oxalate ingestion may be problematic for individuals suffering from kidney disease. Cooking okra reduces the oxalate content in okra, making it a safer and more digestible food source.Making Okra a Part of Your DietOkra comes in many forms, ensuring there's a preparation method for everyone. Here are a few ideas:- Slice raw okra and sprinkle it with salt for a crunchy snack.- Add pickled okra to salads or grain bowls for a tangy twist.- Use it as a thickening agent in soups, stews, and gumbos.- Roast or grill okra with your favorite spices for a healthy side dish.Okra's reputation may not have reached the heights of kale or spinach, but its potential to improve your health is undeniable. From lowering cholesterol and blood pressure to stabilizing blood sugar levels, this humble vegetable is a gift for anyone looking to combat lifestyle diseases naturally. So, the next time you encounter okra at the grocery store, don't dismiss it as just another exotic vegetable. Instead, embrace it as a powerful ally in your journey to better health.Safety of okra in type 2 diabetic patients. 2023. Springer Nature LinkNutritional Quality and Health Benefits of Okra (Abelmoschus Esculentus): A Review. June 2014. Research Gate

this unpopular fruit can lower cholesterol, blood pressure and blood sugar levels

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RFK Jr. Claims Seed Oils Are 'Poison' But This What They Actually Do To Your Body

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Every trip to the grocery store involves hundreds of tiny decisions—what to cook, which brand to trust, and which ingredients to avoid. Lately, a surprising kitchen staple has found itself at the center of a growing health debate: seed oils. From social media rants to political commentary, these oils—common in packaged snacks, salad dressings, and frying pans—have been labeled everything from harmless to hazardous. But what do science and nutrition experts actually say about their impact on the human body?

Robert F. Kennedy Jr., the Health and Human Services secretary and independent presidential candidate, took to X (formerly Twitter) claiming that Americans are being “unknowingly poisoned” by seed oils, the statement ignited a firestorm online. From TikTok wellness influencers to dieticians and food scientists, the conversation over seed oils has escalated rapidly—drawing fierce debate on whether these everyday oils are the dietary villains they’re made out to be.

Kennedy isn’t alone. Seed oils have been branded the “hateful eight” by anti-inflammatory diet communities, referring to oils like canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran. They’re commonly found in ultra-processed foods, fast food fryers, baked goods, and even some salad dressings—making them a staple in the modern Western diet.

But is the panic justified? Or is the problem more about what we're eating along with these oils?

Seed oils are vegetable oils extracted from the seeds of plants such as sunflowers, soybeans, and cotton. Most are refined, deodorized, and bleached for clarity and shelf stability. They’re prized in the food industry for their neutral taste, affordability, and high smoke point, making them ideal for everything from frying to baking.

Nutritionally, these oils are high in polyunsaturated fats, including omega-6 fatty acids—an essential nutrient that the body cannot produce on its own. But too much of a good thing can be a problem, especially when the balance between omega-6 and omega-3 intake becomes skewed.

<h2>Seed Oils: Poison or Misunderstood?</h2>

Despite RFK Jr.'s inflammatory remarks, nutritionists and public health experts argue that it’s not the seed oils themselves that are inherently dangerous—it’s the context in which they’re consumed. Experts at the Cleveland Clinic explain that we’re not being poisoned by seed oils. We’re poisoning ourselves with ultra-processed foods that are full of them.”

In other words, it's not the occasional drizzle of canola oil on your roasted veggies that poses harm—it’s the diet overloaded with deep-fried snacks, packaged chips, and frozen fast food alternatives that leads to excessive omega-6 consumption and poor health outcomes.

<h2>What Happens to Your Body When You Consume Seed Oils?</h2>

Let’s break down what current research really tells us about the impact of seed oils on the body:

Replacing saturated fats like butter or lard with polyunsaturated fats from seed oils can lower LDL cholesterol and triglycerides. Linoleic acid, a key component in seed oils, has been shown to reduce the risk of heart disease when consumed in moderate amounts.

2. Inflammation May Not Increase as Feared

Contrary to popular belief, research suggests that seed oils do not inherently increase inflammation. When consumed as part of a balanced diet, omega-6 fatty acids may actually support healthy inflammatory responses necessary for immune function.

Though evidence is still developing, some studies show that omega-6 and omega-3 fatty acids help regulate fat storage and metabolism. Canola and sesame oils, in particular, have been associated with modest weight loss in some small-scale trials.

Seed oils rich in polyphenols—like flaxseed and sesame oil—may help improve insulin sensitivity and lower fasting blood sugar levels. These oils could play a supportive role in diabetes management.

Many seed oils are rich in tocopherols (vitamin E compounds), which act as antioxidants. This helps protect cells from oxidative damage, a major contributor to aging and chronic disease.

Topically applied seed oils help moisturize skin and improve its barrier function. Meanwhile, the fatty acid content also supports cognitive health, with omega-6 arachidonic acid playing a role in brain development.

<h2>Should Everyone Consume Seed Oils?</h2>

Not necessarily. There are specific groups for whom seed oils may be less suitable:

People with allergies: Common allergens include peanut, sesame, soy, and sunflower oils.

Those with fat malabsorption issues: Individuals with gallbladder, liver, or pancreatic conditions should consult a doctor before increasing fat intake.

People avoiding ultra-processed foods: Seed oils often appear in processed items that are best avoided for reasons beyond just the oil content.

Those managing inflammation or autoimmune diseases: Experts suggest balancing omega-6 intake with omega-3-rich foods like chia seeds, flaxseed, or fatty fish.

If you’re going to use seed oils—which most people do—it’s important to make informed choices:

Cold-pressed or extra virgin oils retain more nutrients and are great for dressings and garnishes.

Refined oils like soybean, safflower, and corn are better suited for high-heat cooking.

Storage matters: Keep oils in a cool, dark place in opaque bottles to prevent oxidation.

Watch your quantity: Fat should make up 20–35% of your daily calories—roughly five tablespoons of oil per day.

It’s easy to villainize a single ingredient, especially when social media soundbites overshadow science. But the evidence shows that seed oils, when consumed in moderation and within a balanced diet, are not toxic. Rather, they can support heart, brain, and metabolic health—provided they’re not delivered in a deep-fried, ultra-processed package.

Instead of fearing seed oils, the focus should be on reducing overall consumption of heavily processed foods and rebalancing our fat intake by incorporating more omega-3-rich ingredients. The enemy isn’t the oil—it’s how and where we’re getting it.

Before buying into the next viral food scare, take a step back and consider the bigger picture. Nutrition is complex, and labeling seed oils as “poison” only adds noise to a conversation that demands clarity, balance, and evidence-backed guidance.

seed oils health effects

rfk jr seed oil claim

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Every trip to the grocery store involves hundreds of tiny decisions—what to cook, which brand to trust, and which ingredients to avoid. Lately, a surprising kitchen staple has found itself at the center of a growing health debate: seed oils. From social media rants to political commentary, these oils—common in packaged snacks, salad dressings, and frying pans—have been labeled everything from harmless to hazardous. But what do science and nutrition experts actually say about their impact on the human body?Robert F. Kennedy Jr., the Health and Human Services secretary and independent presidential candidate, took to X (formerly Twitter) claiming that Americans are being “unknowingly poisoned” by seed oils, the statement ignited a firestorm online. From TikTok wellness influencers to dieticians and food scientists, the conversation over seed oils has escalated rapidly—drawing fierce debate on whether these everyday oils are the dietary villains they’re made out to be.Kennedy isn’t alone. Seed oils have been branded the “hateful eight” by anti-inflammatory diet communities, referring to oils like canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran. They’re commonly found in ultra-processed foods, fast food fryers, baked goods, and even some salad dressings—making them a staple in the modern Western diet.But is the panic justified? Or is the problem more about what we're eating along with these oils?What Are Seed Oils?Seed oils are vegetable oils extracted from the seeds of plants such as sunflowers, soybeans, and cotton. Most are refined, deodorized, and bleached for clarity and shelf stability. They’re prized in the food industry for their neutral taste, affordability, and high smoke point, making them ideal for everything from frying to baking.Nutritionally, these oils are high in polyunsaturated fats, including omega-6 fatty acids—an essential nutrient that the body cannot produce on its own. But too much of a good thing can be a problem, especially when the balance between omega-6 and omega-3 intake becomes skewed.Seed Oils: Poison or Misunderstood?Despite RFK Jr.'s inflammatory remarks, nutritionists and public health experts argue that it’s not the seed oils themselves that are inherently dangerous—it’s the context in which they’re consumed. Experts at the Cleveland Clinic explain that we’re not being poisoned by seed oils. We’re poisoning ourselves with ultra-processed foods that are full of them.”Fast Food is a part of American culture. But that doesn’t mean it has to be unhealthy, and that we can’t make better choices. Did you know that McDonald’s used to use beef tallow to make their fries from 1940 until phasing it out in favor of seed oils in 1990? This switch was… pic.twitter.com/ygijMtsSQt&mdash; Robert F. Kennedy Jr (@RobertKennedyJr) October 21, 2024 ]]>In other words, it's not the occasional drizzle of canola oil on your roasted veggies that poses harm—it’s the diet overloaded with deep-fried snacks, packaged chips, and frozen fast food alternatives that leads to excessive omega-6 consumption and poor health outcomes.What Happens to Your Body When You Consume Seed Oils?Let’s break down what current research really tells us about the impact of seed oils on the body:1. Heart Health Gets a BoostReplacing saturated fats like butter or lard with polyunsaturated fats from seed oils can lower LDL cholesterol and triglycerides. Linoleic acid, a key component in seed oils, has been shown to reduce the risk of heart disease when consumed in moderate amounts.2. Inflammation May Not Increase as FearedContrary to popular belief, research suggests that seed oils do not inherently increase inflammation. When consumed as part of a balanced diet, omega-6 fatty acids may actually support healthy inflammatory responses necessary for immune function.3. May Aid Weight ManagementThough evidence is still developing, some studies show that omega-6 and omega-3 fatty acids help regulate fat storage and metabolism. Canola and sesame oils, in particular, have been associated with modest weight loss in some small-scale trials.4. Support for Blood Sugar RegulationSeed oils rich in polyphenols—like flaxseed and sesame oil—may help improve insulin sensitivity and lower fasting blood sugar levels. These oils could play a supportive role in diabetes management.5. Antioxidant EffectsMany seed oils are rich in tocopherols (vitamin E compounds), which act as antioxidants. This helps protect cells from oxidative damage, a major contributor to aging and chronic disease.6. Skin and Brain HealthTopically applied seed oils help moisturize skin and improve its barrier function. Meanwhile, the fatty acid content also supports cognitive health, with omega-6 arachidonic acid playing a role in brain development.Should Everyone Consume Seed Oils?Not necessarily. There are specific groups for whom seed oils may be less suitable:People with allergies: Common allergens include peanut, sesame, soy, and sunflower oils.Those with fat malabsorption issues: Individuals with gallbladder, liver, or pancreatic conditions should consult a doctor before increasing fat intake.People avoiding ultra-processed foods: Seed oils often appear in processed items that are best avoided for reasons beyond just the oil content.Those managing inflammation or autoimmune diseases: Experts suggest balancing omega-6 intake with omega-3-rich foods like chia seeds, flaxseed, or fatty fish.Choosing the Right Seed OilIf you’re going to use seed oils—which most people do—it’s important to make informed choices:Cold-pressed or extra virgin oils retain more nutrients and are great for dressings and garnishes.Refined oils like soybean, safflower, and corn are better suited for high-heat cooking.Storage matters: Keep oils in a cool, dark place in opaque bottles to prevent oxidation.Watch your quantity: Fat should make up 20–35% of your daily calories—roughly five tablespoons of oil per day.It’s easy to villainize a single ingredient, especially when social media soundbites overshadow science. But the evidence shows that seed oils, when consumed in moderation and within a balanced diet, are not toxic. Rather, they can support heart, brain, and metabolic health—provided they’re not delivered in a deep-fried, ultra-processed package.Instead of fearing seed oils, the focus should be on reducing overall consumption of heavily processed foods and rebalancing our fat intake by incorporating more omega-3-rich ingredients. The enemy isn’t the oil—it’s how and where we’re getting it.Before buying into the next viral food scare, take a step back and consider the bigger picture. Nutrition is complex, and labeling seed oils as “poison” only adds noise to a conversation that demands clarity, balance, and evidence-backed guidance.

rfk jr. claims seed oils are 'poison' but this what they actually do to your body

Ishita Roy

Health News

Your Breathing Pattern Is 97% Unique, Just Like A Fingerprint, Study Finds

your breathing pattern is 97% unique, just like a fingerprint, study finds

Struggling to sleep? Emerging research suggests that a simple, natural solution may be hiding among your fruits and veggies. A collaborative study by the University of Chicago Medicine and Columbia University found that eating more produce—and whole grains—during the day could directly improve how deeply and restfully you sleep that very same night.

<h4>The Study: What You Ate Today Affects Tonight</h4>

Published online June 11, 2025, in<em> Sleep Health</em>, this study tracked 34 healthy young adults (average age: 28 years, BMI: 24.1 kg/m², ~50% ethnic minorities) over multiple days. Participants logged their daytime meals via a smartphone app and wore wrist actigraphy devices that measured sleep quality, particularly focusing on sleep fragmentation—or how often one awakens or shifts into lighter sleep.

This real-time, paired data approach revealed clear links: higher intake of fruits, vegetables, and healthy carbohydrates (like whole grains) predicted significantly less disrupted sleep.

<h4>A 16% Improvement in Just One Day</h4>

Statistical modeling showed that consuming the CDC‑recommended five cups of fruits and vegetables daily (vs. none) could reduce sleep fragmentation by approximately 16%. As Dr. Esra Tasali of UChicago Sleep Center commented:

“Dietary modifications could be a new, natural and cost‑effective approach to achieve better sleep.”

“16% is a highly significant difference … remarkable that such a meaningful change could be observed within less than 24 hours.” 

Dr. Marie‑Pierre St‑Onge from Columbia added:

“Small changes can impact sleep. That is empowering — better rest is within your control.” 

<h4>Why It Works: Possible Mechanisms</h4>

While exact mechanisms remain under investigation, experts propose several pathways:

Complex carbohydrates found in fruits, vegetables, and whole grains increase brain uptake of tryptophan, boosting melatonin production—a key hormone for sleep regulation.

High fibre intake stabilizes blood sugar, reducing nocturnal spikes that can fragment sleep.

Plant-based diets are rich in micronutrients like magnesium and B-vitamins, which support the synthesis of serotonin and melatonin .

Fruits and vegetables provide antioxidants and anti-inflammatory compounds that promote cardiovascular calm during sleep .

While this study involved healthy young adults, the implications are broad:

A diet rich in complex carbs, fruits, vegetables, and whole grains could serve as a drug-free, low-cost approach to deeper sleep.

Benefits can emerge quickly—within 24 hours—making it both simple and practical.

Further research is being planned to confirm causality, explore mechanisms, and include individuals of different ages and metabolic health.

<h4>Practical Tips: Sleep–Friendly Eating</h4>

<ul><li>Aim for five cups of produce daily: Includes items like leafy greens, berries, carrots, or apples—one cup equals a medium fruit or two cups of leafy greens.</li></ul>

<ul><li>Pair fruits/vegetables with whole grains: e.g., oatmeal topped with berries or a quinoa salad with veggies.</li></ul>

<ul><li>Work in magnesium/B-vitamin rich foods: such as nuts, seeds, beans, or fortified whole grains.</li></ul>

<ul><li>Reduce late-night heavy meals or added sugars to avoid blood sugar spikes that can disrupt sleep.</li></ul>

<ul><li>Be consistent: Small dietary shifts today may pay off in better sleep tonight—and build long-term benefits.</li></ul>

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Struggling to sleep? Emerging research suggests that a simple, natural solution may be hiding among your fruits and veggies. A collaborative study by the University of Chicago Medicine and Columbia University found that eating more produce—and whole grains—during the day could directly improve how deeply and restfully you sleep that very same night.The Study: What You Ate Today Affects TonightPublished online June 11, 2025, in Sleep Health, this study tracked 34 healthy young adults (average age: 28 years, BMI: 24.1 kg/m², ~50% ethnic minorities) over multiple days. Participants logged their daytime meals via a smartphone app and wore wrist actigraphy devices that measured sleep quality, particularly focusing on sleep fragmentation—or how often one awakens or shifts into lighter sleep.This real-time, paired data approach revealed clear links: higher intake of fruits, vegetables, and healthy carbohydrates (like whole grains) predicted significantly less disrupted sleep.A 16% Improvement in Just One DayStatistical modeling showed that consuming the CDC‑recommended five cups of fruits and vegetables daily (vs. none) could reduce sleep fragmentation by approximately 16%. As Dr. Esra Tasali of UChicago Sleep Center commented:“Dietary modifications could be a new, natural and cost‑effective approach to achieve better sleep.”“16% is a highly significant difference … remarkable that such a meaningful change could be observed within less than 24 hours.” Dr. Marie‑Pierre St‑Onge from Columbia added:“Small changes can impact sleep. That is empowering — better rest is within your control.” Why It Works: Possible MechanismsWhile exact mechanisms remain under investigation, experts propose several pathways:Complex carbohydrates found in fruits, vegetables, and whole grains increase brain uptake of tryptophan, boosting melatonin production—a key hormone for sleep regulation.High fibre intake stabilizes blood sugar, reducing nocturnal spikes that can fragment sleep.Plant-based diets are rich in micronutrients like magnesium and B-vitamins, which support the synthesis of serotonin and melatonin .Fruits and vegetables provide antioxidants and anti-inflammatory compounds that promote cardiovascular calm during sleep .What This Means for YouWhile this study involved healthy young adults, the implications are broad:A diet rich in complex carbs, fruits, vegetables, and whole grains could serve as a drug-free, low-cost approach to deeper sleep.Benefits can emerge quickly—within 24 hours—making it both simple and practical.Further research is being planned to confirm causality, explore mechanisms, and include individuals of different ages and metabolic health.Practical Tips: Sleep–Friendly EatingAim for five cups of produce daily: Includes items like leafy greens, berries, carrots, or apples—one cup equals a medium fruit or two cups of leafy greens.Pair fruits/vegetables with whole grains: e.g., oatmeal topped with berries or a quinoa salad with veggies.Work in magnesium/B-vitamin rich foods: such as nuts, seeds, beans, or fortified whole grains.Reduce late-night heavy meals or added sugars to avoid blood sugar spikes that can disrupt sleep.Be consistent: Small dietary shifts today may pay off in better sleep tonight—and build long-term benefits.

I Ate Eggs And Toast For Breakfast Every Day—Here’s How My Body Reacted

Novak Djokovic Starts His Day With These 2 Detoxifying Drinks

novak djokovic starts his day with these 2 detoxifying drinks

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

<h2>Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings</h2>

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

<h2>Week 2: Digestive Ease and Improved Focus</h2>

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

<h2>Week 3: Subtle Body Composition Shifts</h2>

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

<h2>Week 4: Strengthened Habits and Sustainable Energy</h2>

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

<h2>Nutritional Benefits at a Glance</h2>

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.Week 1: Stabilizing Energy and Suppressing Mid-Morning CravingsAt first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.Week 2: Digestive Ease and Improved FocusBy the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.Week 3: Subtle Body Composition ShiftsAbout halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.Week 4: Strengthened Habits and Sustainable EnergyBy the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.Nutritional Benefits at a GlanceToast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.Choline and B12: Important for brain function, nerve health, and red blood cell formation.Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.Is This Breakfast Right for Everyone?Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.