Vitamins are organic molecules that are essential for the body to function properly. Not only are they pivotal to cell growth but also their development and function. Harvard Health lists fruits, vegetables, whole grains, beans, legumes, low-fat proteins and dairy products as main sources of this essential nutrient.

Why Do We Need Vitamins?

Vitamins are essential for building a strong immune system, strengthening bones and skeleton, healing wounds and facilitating blood clotting. In addition, they also play a vital role in hormone regulation. Two particular vitamins, C and E function as antioxidants. Moreover, they also help the body get energy from food.

13 Vitamins You Need In Your Everyday Life

- Supports vision, especially in low light.

- Plays a crucial role in immune function and skin health.

2. Vitamin B1 (Thiamine)

- Helps convert carbohydrates into energy.

- Essential for nerve function and muscle coordination.

3. Vitamin B2 (Riboflavin)

- Aids in energy production and metabolism of fats, drugs, and steroids.

- Important for healthy skin, eyes, and nervous system.

4. Vitamin B3 (Niacin)

- Supports metabolism by helping convert food into energy.

- Plays a role in DNA repair and the production of stress hormones.

5. Vitamin B5 (Pantothenic Acid)

- Essential for the synthesis of coenzyme A, crucial for fatty acid metabolism.

- Supports the production of hormones and cholesterol.

6. Vitamin B6 (Pyridoxine)

- Involved in amino acid metabolism and the production of neurotransmitters.

- Aids in the formation of hemoglobin, which carries oxygen in the blood.

7. Vitamin B7 (Biotin)

- Plays a key role in fatty acid synthesis and glucose metabolism.

- Supports healthy hair, skin, and nails.

8. Vitamin B9 (Folate)

- Crucial for DNA synthesis and repair, and important during pregnancy for fetal development.

- Aids in red blood cell formation and helps prevent anemia.

9. Vitamin B12 (Cobalamin)

- Essential for nerve function and the production of DNA and red blood cells.

- Helps in the absorption of iron and supports brain health.

10. Vitamin C

- Functions as a powerful antioxidant, protecting cells from damage.

- Aids in collagen production, essential for skin, cartilage, and bone health.

11. Vitamin D

- Supports calcium absorption for healthy bones and teeth.

- Plays a role in immune function and reducing inflammation.

12. Vitamin E

- Acts as an antioxidant, protecting cells from oxidative stress.

- Supports immune function and skin health.

13. Vitamin K

- Essential for blood clotting and wound healing.

- Plays a role in bone metabolism and maintaining bone density.

Intermittent fasting is known for its role in weight loss, however, research has shown that its benefits could go beyond the scale. Even if your goal is not weight loss, you could still benefit from intermittent fasting, as it helps improving your gut and metabolic health. However, many people find it difficult to follow, especially the 5:2 version of the diet, which involves severely limiting calories for two days a week.

New findings suggest a simpler alternative: you may not need to drastically cut calories at all. Reducing carbohydrate intake twice a week could be just as effective in improving metabolic health.

How Fasting Impacts Metabolism

Fasting changes the way our bodies use energy. After eating, the body enters the “postprandial” state, where it burns carbohydrates for energy and stores any excess. Several hours later, when in the “fasted” state, the body begins to burn fat instead. Alternating between these states helps the body become more flexible in how it uses fuel — a process known as improved metabolic flexibility.

This flexibility is closely linked to better heart and metabolic health, including a reduced risk of insulin resistance, type 2 diabetes, and cardiovascular disease.

Fasting vs. Calorie Restriction

In a previous study, researchers tested how the body reacts after a day of fasting or severe calorie restriction. The next day, participants consumed a high-fat breakfast. Those who had fasted or eaten very few calories the day before burned fat more efficiently. Their bodies had shifted from relying on carbs to using fat as a primary energy source — a change that lasted beyond the fasting period.

In another comparison, one group followed an intermittent fasting plan while another followed a calorie-restricted diet until both lost 5% of their body weight. Despite the same amount of weight loss, the fasting group showed better improvements in how their body processed food.

The Role of Carbohydrate Restriction

Researchers then looked into whether it was the calorie cut or the drop in carbohydrates that made the difference. In a recent study, 12 overweight and obese participants followed two separate diet days: one with severe calorie restriction, and another with a very low-carb intake. After each, they ate a high-fat, high-sugar meal.

The result? Both approaches led to similar improvements in fat burning. This suggests that limiting carbs may be just as effective as fasting when it comes to supporting metabolic health.

These findings may offer a more flexible approach to metabolic health. Severe calorie restriction can be difficult to sustain and may even lead to nutrient deficiencies or disordered eating. Likewise, long-term carb restriction can be hard to follow and might create an unhealthy relationship with food.

Researchers are now exploring a low-carb version of the 5:2 diet, where carbohydrate intake is reduced just two days a week. If successful, this method could provide the health benefits of intermittent fasting without the need for extreme calorie cuts.

Eggs have been a dietary staple for centuries, celebrated for their versatility and nutritional profile. They’re a breakfast favourite and a key ingredient in countless baked goods, playing a crucial role in binding ingredients and providing structure. However, despite their popularity, eggs have also been at the center of numerous health debates, from cholesterol concerns to misconceptions about storage and preparation.

One common myth is that egg yolks are detrimental to heart health due to their high cholesterol content. According to Healthline, a large egg contains around 212 milligrams of cholesterol. Yet, research suggests that dietary cholesterol has less impact on blood cholesterol levels than previously believed. Harvard Health Publishing highlights that the liver produces the majority of bodily cholesterol based on saturated and trans fat intake rather than dietary cholesterol. Tony Castillo, an elite sports dietitian, affirms that eggs can be safely included in a heart-healthy diet for most individuals, referencing a Harvard study that found no link between egg consumption and heart disease risk.

Another prevalent misconception is that brown eggs are more nutritious than white eggs. According to the U.S. Department of Agriculture (USDA), egg color is determined solely by the breed of the hen. Nutritionally, white and brown eggs are nearly identical unless specified as nutritionally enhanced through fortified feed. Castillo further explains that the hen’s earlobe colour can indicate the egg color — white earlobes typically produce white eggs, while red or brown earlobes produce brown eggs.

Cage-free, free-range, and pasture-raised labels can also be misleading. While cage-free hens are not confined to small cages, they are usually kept indoors, with varying space and enrichment conditions. Free-range and organic labels, regulated by the USDA, require outdoor access for hens. However, pasture-raised eggs offer the most outdoor space, though these standards are not strictly regulated, urging consumers to research farm practices.

The myth that raw eggs are superior for protein intake gained traction in the 1970s and 1980s, thanks to movies like "Rocky." However, cooking eggs actually enhances protein absorption. A 2022 study published in the Journal of Nutrition found that protein levels were consistent regardless of whether eggs were consumed raw or cooked. Additionally, raw eggs pose a higher risk of salmonella infection.

Despite being considered a good source of iron, eggs are not particularly effective in boosting iron levels. Only 3.7% of the iron in eggs is absorbed by the body, and compounds in egg yolks can inhibit iron absorption. Experts recommend consuming eggs with vitamin C-rich foods to enhance iron bioavailability.

Many people also believe that floating eggs are unsafe to eat. While the float test can indicate an egg’s age, it is not a reliable indicator of bacterial contamination. Dr. Don Schaffner, a food safety expert, advises checking for spoilage through appearance and smell rather than relying solely on the float test.

Finally, misconceptions about egg storage and pregnancy persist. While store-bought eggs in the U.S. require refrigeration due to washing that removes the protective cuticle, unwashed eggs from local farms may be safely kept at room temperature for up to two weeks. Pregnant individuals can safely consume thoroughly cooked or pasteurized eggs, which are rich in essential nutrients like choline and vitamin B12, crucial for fetal brain development.

Chicken has long been hailed as a healthier alternative to red meat, often featured prominently in diet plans including the Mediterranean diet. However, a new study from southern Italy is challenging this perception, suggesting that higher poultry consumption may be associated with an increased risk of all-cause mortality and gastrointestinal cancers.

What the Study Found

Researchers examined data from 4,869 middle-aged individuals in Castellana Grotte and Putignano in Apulia, Italy. The participants self-reported their meat consumption habits, focusing on both red and white meats. Surprisingly, the study found that consuming more than 300 grams (about 10.5 ounces) of poultry per week was linked to a 27% higher risk of death from any cause compared to those who consumed 100 grams (3.5 ounces) or less weekly.

The study also reported a 2.3% increase in the risk of gastrointestinal cancers among those consuming higher levels of poultry. For men specifically, this risk rose to 2.6%. These findings are notable because poultry has typically not been associated with increased cancer risk, unlike red or processed meats, which have been well-documented in studies including those by the World Cancer Research Fund.

Study Limitations and Unanswered Questions

Despite its significant sample size, the study has some limitations. It did not account for factors such as physical activity, lifestyle habits, or cooking methods—each of which can influence health outcomes. It also did not distinguish between different types or sources of poultry, such as free-range vs. industrially farmed birds, or fresh vs. processed poultry products.

Cooking methods may also play a role. High-temperature techniques like grilling or frying can produce harmful compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are linked to cancer. Additionally, processed poultry items—like deli meats and sausages—often contain curing agents and preservatives that have been associated with health risks.

A Shift in the Poultry Narrative

The U.S. Dietary Guidelines for Americans (2020–2025) recommend up to 26 ounces of protein foods per week, including poultry, without imposing strict limits on specific types. Until now, poultry has been favored over red meat due to its lower saturated fat content and reduced production of TMAO—a compound linked to heart disease and cancer.

This new study suggests that the quantity and quality of poultry consumed, as well as preparation methods, may be more important than previously recognized. Industrial farming practices, the use of antibiotics and hormones, and environmental factors like pesticide exposure could all contribute to potential health risks.

What Should You Do?

While the findings are concerning, they don’t necessarily call for eliminating poultry from your diet. Instead, moderation and mindfulness in preparation and portion size are key. Experts generally recommend limiting poultry intake to around 200 grams (7 ounces) per week and choosing healthier cooking methods like baking or steaming.

Additionally, balancing poultry with fiber-rich vegetables and whole grains may help reduce health risks. This study highlights the importance of viewing dietary choices as part of a broader pattern rather than focusing on individual foods in isolation.