KTK-Nutrition

Collagen seems to be very popular right now.   Turn on the TV and you are bound to see some ad for a collagen supplement.   But do you need a supplement or can you get collagen from food?   Why do you need collagen?   Are there nutrients that promote the formation of collagen?   The March 2024 edition of Environmental Nutrition has a great article, “Health Benefits of Supplemental Collagen” by Registered Dietitian, Caroline Thomason.    Other helpful articles include Health Benefits of Collagen ,   WebMD.  What is collagen and why do we need it?   Collagen is a protein that plays a vital role in the health of your skin, bones, joints, and other body parts. Collagen protein makes up about “30% of your body’s protein”.   Collagen has several important functions including: Improving skin elasticity and hydration Boosting muscle mass Strengthening hair and nails Building block of skin, muscles, and your bones, also tendons and lig...

Who doesn’t want healthier hair?   Almost everyday we are bombarded with commercials advertising products for healthier hair, for growing more hair.   My sister sent me some articles about foods to promote hair growth , strength and health.   Look around you today as you are out and about.   How many people do you see with shiny, thick, strong, healthy hair?   What foods could people with dull, thin hair add to their diet for healthier locks? What are some nutrients that promote healthier hair? Like any part of your body, your hair needs nutrients.   “Some nutrients that are particularly beneficial in promoting hair growth, strength, and thickness include protein, B vitamins (including biotin and riboflavin), vitamins C and D, omega-3 fats, collage, zinc, iron,”   says nutritionist Bianca Tamburello.   What vitamins, minerals and antioxidants are important for healthy hair and hair growth? The Cleveland Clinic has an excellent article on ...

Feeling down, anxious, under stress?   Many people turn to food to boost their mood but then choose junk food, foods high in sugar and fat.   Junk foods won’t really help improve your mood.   What are some foods that not only are mood boosters but also good for your health? Good fats and your mood: The Harvard Health Blog notes the healthy omega-3 fats actually travel to our brains and interact “with mood-related molecules in the brain.   These healthy fats are also anti-inflammatory which helps “relieve depression”.   And omega-3 fats may help stabilize any mood swings.   (See:   What are omega 3 fats and why are they good for you? )   Some ways to add omega-3 fats to your day: Fish:   A good source of omega-3 fats are fish like salmon, mackerel, tuna, herring and sardines.   Oils:   flaxseed oil and canola oil. Seeds:   Flaxseeds, chia seeds Nuts:   walnuts are high in omega-3 fats Green, leafy vegetables lik...

So many people develop New Year’s Resolutions focusing on giving up things or on losing weight.   Why not focus on adopting some healthier habits in 2023 and some healthier lifestyle changes?   Last year I discussed some recommendation by a   nutritionist in London, Kate Llewellyn-Waters, on how you can adopt a healthier lifestyle.   Below are some of her easy-to- adopt suggestions and I have added some suggestions of my own. Protein at every meal – Protein is filling and helps stave off those hunger pains between meals.   What are some high quality protein foods?   All animal foods provide high quality protein.   Focus on lean proteins like chicken breasts.   Chicken and other lean meats, provide not only high-quality protein but also many nutrients like iron, zinc, selenium and many B vitamins.   B vitamins are known as the energy vitamins as they help your body produce the energy needed for all your activities.   A top-rated prote...

You may have heard the saying, “You are what you eat”.   Are there foods that promote healthier hair?   What do nutritionists and researchers say? Are there foods, nutrients that promote hair growth? Like any part of your body, your hair needs nutrients.   What foods provide some of these nutrients?   Not surprisingly, eating for good health can also mean eating for healthier hair.   As the registered dietitian , Samantha Cassetty, states, “Eating for optimal health and healthy hair go hand-in-hand”.   Some nutrients important for hair are some vitamins and minerals, antioxidants, and anti-inflammatory compounds in food.   Cassetty and others note these nutrients are especially important for a healthy hair and for hair growth: Vitamins A and C Biotin Iron Omega 3 fatty acids The Cleveland Clinic has an excellent article on The Best Vitamins and Supplements for Hair Growth .   The article highlights iron, biotin, vitamin A and omega-3 fa...