Archive For The “Health” Category
Food science researchers at Shinshu University, in Nagano, Japan, identified a naturally present compound in blueberries that could help muscle cells break down stored fat, Science Daily reports.
The substance, pterostilbene, promoted lipid breakdown and increased the activity of genes associated with fatty acid oxidation in laboratory-cultured mouse muscle cells. The findings were published in July in the journal Food Bioscience.
Pterostilbene is a polyphenol found in blueberries, grapes, and other berries. The researchers said the findings could support further investigation into food-derived compounds for functional foods or nutritional ingredients targeting muscle fat metabolism.
Led by Associate Professor Takakazu Mitani, the research team found that pterostilbene targets PPARδ, a protein that regulates fatty acid metabolism.
Unlike compounds that directly activate PPARδ, pterostilbene appears to prevent the protein from breaking down, increasing the amount available inside cells. Shinshu University said the resulting increase in PPARδ activity promoted genes involved in lipid metabolism.
The treated cells subsequently showed a greater capacity to break down stored fat and use fatty acids.
The study also found that pterostilbene reduced fat accumulation inside the cultured muscle cells without disrupting normal cell growth or differentiation.
The research comes as interest grows in bioactive compounds found in fruits and berries and their potential links to metabolic functions. However, the study used cultured mouse muscle cells, and the results do not establish that eating whole blueberries or consuming pterostilbene would produce the same effects in humans.
The researchers plan to investigate whether the mechanism can be reproduced in animal models and if it could be associated with improved fat metabolism and insulin sensitivity.
Lemonade and orange juice may be more than just refreshing beverages, as high vitamin C levels could support brain health in aging.
According to a large-scale 2026 study by researchers at Hirosaki University’s Department of Radiology in Japan, older adults with higher concentrations of vitamin C tend to preserve greater brain volume and show stronger neural network connectivity.
The findings suggest that the antioxidant, largely present in citrus fruit and known to protect cells from oxidative stress and damage, may help maintain essential neural pathways as people age. The effects could lead to better cognitive function and improved brain health.
However, the authors noted that the study was observational, meaning it identified an association between vitamin C levels and brain structure, but wasn’t conclusive in proving a direct cause-and-effect relationship.
In the study, the scientific team looked into the relationship between higher plasma vitamin C levels and preserved brain volume and enhanced connectivity. They focused their efforts specifically on the “default mode network” (DMN), a critical collection of interconnected brain regions governing memory, self-reflection, and cognitive function.
Using MRI scans, the researchers analyzed data from 2,044 community-dwelling adults with a median age of 69 years participating in the Hirosaki University Iki-Iki Health Promotion Project.
The goal was to measure two core structural indicators: gray matter volume and network connectivity. The former entails brain areas essential for memory, information processing, and decision-making, while the latter refers to the DMN structural coherence connecting key brain regions.
After controlling for factors such as age, sex, cognitive test scores, and physical activity, among others, the data revealed that lower vitamin C levels were significantly associated with reduced gray matter volume ratios and weaker network connectivity.
As a next step, the Hirosaki University team proposed further research with prospective dietary interventions to determine whether increasing vitamin C intake through whole foods, such as fresh citrus fruits, can actively preserve cognitive network function and slow structural brain aging over time.
Protein and fiber have moved from niche to norm, according to data from Instacart, and online grocery delivery and pickup service, connecting customers with local retail stores through a mobile app or website.
In a recent blog, the grocery technology company analyzed 2026 purchases versus 2025 to determine how big the fiber and protein trends are.
“Protein-maxxing and fiber-maxxing – newer terms coined by social media – are not happening in a vacuum,” the post said. “The rise of GLP-1 medications has pushed protein and fiber to the center of the national food conversation, as people on these drugs are widely advised to prioritize protecting muscle mass and supporting digestion. Grocers have taken note: Costco recently said ‘anything protein right now is doing extremely well,’ and Meijer called fiber the ‘breakout nutrition goal for 2026.’”
Instacart found the share of searches that included the word “protein” grew +12.7 percent year over year, and “fiber,” from a smaller base, grew even faster at +26.4 percent.
Among the food categories that grew the most in the past year were sweet potatoes and Hass avocados.
In the fiber category, among the biggest movers were sweet potatoes (and yams), avocados, red raspberries, Bartlett and D’anjou pears, walnuts, Broccolini, and pomegranates.
A new campaign spotlights the functional nutrition benefits of mushrooms.
“We’re helping to educate consumers about mushrooms’ role in the MIND diet, a plant-forward eating pattern designed to promote brain health,” commented Cristie Mather, vice president of marketing with the Mushroom Council.
“We know that when Millennial and Gen Z consumers seek foods for their functional benefits, they prioritize cognition and brain health as the top benefit they seek.” As a part of the MIND diet, mushrooms provide several nutrients and bioactive compounds that may play a role in supporting brain health, with ergothioneine (ERGO) being the standout. Mushrooms are one of the top food sources of ERGO with Shiitake, Oyster, King Trumpet and Lion’s Mane especially showing an abundance.
Portabella mushrooms in particular witness a sales surge during the summer months, driven by their ease of use in grilling. Whether grilled whole as a meaty main or burger, large Portabella caps are a natural fit for the flame, and the hot summer sales prove it.
Portabella mushrooms combined with White Button and Crimini/Baby Bella represent the highest volume for the category. Together, these varieties make up more than 90 percent of total volume sold in the U.S. Specialty mushrooms continue to capture the interest of mushroom shoppers with Shiitake being the most popular in terms of volume sold. In addition, significant YOY sales volume increases have been witnessed for Lion’s Mane and Trumpet mushrooms. For the highest-volume varieties, their popularity is driven by the fact that most consumers are very familiar with these mushrooms and appreciate their versatility in recipes and their relevance to a range of cuisines. However, increased awareness of mushrooms’ functional nutrition benefits has become a progressively important driver of consumption. Lion’s Mane for instance is a star of the supplement aisle, helping to deepen awareness of mushroom nutrition.
It is well known that avocados are not only delicious but also pack a number of health benefits. However, that list of good-for-you effects is ever-growing, and researchers at Penn State Department of Nutritional Sciences just added to the roster.
In a June 2026 study published in the Journal of Clinical Lipidology, the academics reveal that incorporating a single avocado into a daily diet can lower key heart disease risk factors in adults with obesity by four percent.
“If people want to improve the quality of their diet, making one small change might be a more feasible strategy than attempting to change their entire diet,” said Janhavi Damani, postdoctoral scholar at Penn State and first author of the study.
he study centers on low-density lipoprotein (LDL) particles, whose number and size play a distinct role in cardiovascular health.
LDL particles act like delivery trucks for “bad” cholesterol. Adults with abdominal obesity tend to have a higher concentration of smaller particles, which can easily squeeze into artery walls, leading to plaque buildup. Over time, this results in restricted blood flow, increasing blood pressure during physical exertion or stress, effectively elevating heart attack risk.
“Imagine two people with the same high levels of LDL cholesterol. Person A carries their cholesterol in fewer, larger LDL particles, and Person B carries their cholesterol in more, smaller LDL particles. Person B’s heart disease risk would be higher because their overall particle count is higher even though a test of their LDL cholesterol would look identical,” Damani explained.
Over six months, participants eating a daily avocado saw their LDL particle count drop by 49 nanomoles per liter, translating into a four percent reduction in the risk of heart disease.
Although the reduction is modest compared to a full dietary makeover, researchers stressed that the findings reflect realistic habits.
“In the course of people’s normal lives, avocado consumption contributes to a healthier diet,” noted Kristina Petersen, associate professor of nutritional sciences at Penn State and senior author of the study.
The six-month trial analyzed data from 786 adult participants aged 25 and older.
Subjects were selected based on waist circumference measurements indicating abdominal obesity—greater than 40 inches for men and greater than 35 inches for women.
A study published in the Journal of Nutrition found that daily almond consumption was associated with improvements in cognitive performance, metabolic health, and markers of inflammation and oxidative stress in middle-aged Asian Indian adults with prediabetes.
The 24-week randomized controlled trial, funded by the Almond Board of California, involved 60 adults aged 40 to 60 in New Delhi with prediabetes but no signs of cognitive decline. Participants followed either a control diet or a calorie-matched diet including 32 to 42 grams of almonds per day, equivalent to about 20% of daily calorie intake.
Researchers measured cognitive function, blood glucose, insulin, HbA1c, blood lipids, weight, body mass index (BMI), waist circumference and body composition at the beginning and end of the study.
Compared with the control group, participants consuming almonds showed improvements in executive function and processing speed. Measures of sustained attention, overall cognition, memory and working memory were not statistically significant after adjustment for multiple comparisons.
The almond group also recorded lower fasting and post-meal blood glucose levels, lower HbA1c, and reductions in total cholesterol, LDL cholesterol, BMI, body fat, body weight and waist circumference. Participants lost an average of 3.3 kilograms and reduced waist circumference by 3.1 centimetres during the study. Researchers also reported changes in markers linked to inflammation and oxidative stress, although biomarker-cognition correlations were not statistically significant after multiple-comparison adjustment.
Dr. Anoop Misra, co-investigator and Chairman of the Fortis-CDOC Center of Excellence for Diabetes, Metabolic Diseases, and Endocrinology in New Delhi, said: “Adults with prediabetes are vulnerable to a decline in cognitive function. Our study indicates that just one simple dietary change, adding a small quantity of almonds to the daily diet, may help support brain health and improve cognitive performance in some populations.”
He added: “As with our previous research, we found that diets enriched with almonds benefit metabolic health measures like blood sugar control and body weight. Together, these changes could help lower the risk of prediabetes progressing to type 2 diabetes, a condition associated with an increased risk of dementia.”
The researchers said the findings are limited by the study’s sample size, 24-week duration, and focus on middle-aged Asian Indian adults with prediabetes. They noted that further studies involving larger and more diverse populations are needed.
Researchers investigated whether consuming one avocado per day for six months could affect cognitive function in adults with central obesity.
The study was conducted as an ancillary project of the multicenter Habitual Diet and Avocado Trial (HAT), which examined the effects of avocado consumption on visceral adiposity. Cognitive outcomes were assessed among participants at the Loma Linda University study center.
A total of 251 participants with elevated waist circumference were randomly assigned either to consume one avocado per day (AVO) or avoid avocado consumption (CON) for six months. No additional dietary guidance was provided. Cognitive function was assessed at baseline and after the intervention period, including measures of memory, processing speed, executive function, simple reaction time, and working memory reaction time.
A total of 241 participants completed the trial. Participants were 69.7% female and 53.1% white, with a mean body mass index of 33.4 ± 5.7. Ages ranged from 25 to 84 years, with a mean age of 49.6 ± 13.3 years.
The results showed that working memory reaction time improved over the six-month period for all participants. However, researchers found no differences between the avocado and control groups across any of the cognitive domains measured.
The study also found no interaction between age and the intervention. Two-way interactions involving age and time, as well as the three-way interaction between age, time, and intervention group, were not statistically significant.
Researchers noted that avocados contain fiber, carotenoids, antioxidants, polyphenols, and monounsaturated fat, nutrients that have previously been associated with cognitive health.
However, the findings indicate that consuming one avocado per day for six months, without additional lifestyle modifications, did not alter cognitive function in adults with central obesity across the age groups included in the study.
The researchers concluded that further work is needed to determine whether avocados may contribute to healthy cognitive aging when incorporated into broader dietary strategies, particularly among normal-weight individuals and metabolically vulnerable populations.
Replacing solid snacks with small amounts of almonds can lead to healthier diets, especially for children and teenagers, according to a 2025 study.
Researchers from the Aix-Marseille Université in France and the University of Washington set out to assess the nutritional impact of replacing popular processed snack foods with 30 or 50 grams of almonds in the diets of children ages 4 through 19 and American adults.
“Our research found swapping sugary and/or salty snacks such as cookies, cakes, candy and chips for nutrient-rich almonds has great potential for increasing essential nutrients and lowering saturated fat, added sugars and sodium,” says Adam Drewnowski, Director of the Center for Public Health Nutrition at the University of Washington.
The study showed that the switch resulted in diets higher in protein, fiber, unsaturated fats, and magnesium, and lower in saturated fat, added sugars, and sodium, increasing overall diet quality, even without any other dietary changes.
The study, funded by the Almond Board of California, used data from the National Health and Nutrition Examination Survey collected between 2017 and 2023.
Researchers used computer-based simulations to test various scenarios. These included adding almonds to match for calories (adding enough nuts to match half or the total of a particular snack’s calories), or adding 30g or 50g of them without removing or changing any other element.
The researchers then assessed each scenario by evaluating nutrient density, excess nutrients, and adequacy of essential nutrients. The dataset was also analyzed based on overall compliance with the 2020-2025 Dietary Guidelines for Americans (DGA), which were current at the time of the research.
On average, solid snacks provided 329 calories a day, just under 16 percent of the total energy requirements. Only 58 of those calories (less than three percent of the total) came from healthy snacks such as fruit, vegetables, whole grains, nuts, seeds, and plain yogurt.
Replacing all solid snacks or even just half of the less healthy snacks with almonds brought diets closer to meeting DGA recommendations, with the greatest impact in children aged 4 to 13.
“These improvements were largely the result of significant drops in saturated fat, added sugars, sodium and refined grains,” said the Almond Board of California in a statement. “There were also significant increases in protein, monounsaturated and polyunsaturated fats, fiber and magnesium.”
There was also an improvement in the nutrient density of diets without leading to weight gain, said the organization.
A 1-ounce serving of almonds provides six grams of protein, four grams of fiber, 13 grams of unsaturated fat, only one gram of saturated fat, and 15 essential nutrients, including magnesium, potassium, and vitamin E.
According to the research, while the greatest effects on diet quality were seen with the larger serving size, even the 30-gram portion led to significant improvements and moved diets closer to recommendations.
Despite the positive results, the Almond Board of California and the researchers were adamant that the study has limitations, as modeling studies based on existing data show associations but cannot prove cause and effect.
Berries, especially blueberries and strawberries, are widely regarded as a healthy food choice, not only for their nutritional value, but also for their potential brain health benefits. Neurologists point to their antioxidant content as one reason to include them regularly in the diet, whether fresh or frozen.
“I try to eat blueberries every week,” said David B. Babitt, neurologist at UTHealth Houston Neurosciences Neurology – Texas Medical Center and assistant professor in neurology at McGovern Medical School at UTHealth Houston. “They seem to have one of the highest concentrations of antioxidants and neuroprotective compounds of any fruit, perhaps rivaled only by pomegranates, açaí berries, or cranberries. And blueberries are delicious.”
Much of the attention surrounding berries comes from their polyphenols, antioxidants also found in other deeply coloured fruits and vegetables. These compounds help reduce oxidative stress and inflammation, both linked to aging and chronic disease.
“Polyphenols are beneficial for cardiovascular health, supporting the heart and arteries that keep blood flowing to the brain,” Babitt said.
Blueberries and strawberries are also valued for being low in calories and high in fibre, helping people feel fuller for longer. They may also help manage blood sugar levels and improve insulin sensitivity.
Research has linked regular consumption of strawberries and blueberries with better performance on memory and thinking tests in older adults, as well as slower cognitive decline over time. While berries are not a cure for dementia or Alzheimer’s disease, they can form part of a brain-healthy diet.
Babitt stressed that no single food can protect brain health on its own. “Blueberries are one piece of a healthy diet,” he said. “Eating blueberries in isolation is not going to prevent Alzheimer’s or other dementias.”
He noted that overall health also depends on managing blood pressure, cholesterol, diabetes, and sleep habits, while staying physically active and socially engaged.
Blueberries and strawberries can easily be added to oatmeal, yoghurt, smoothies, salads, or eaten on their own. Babitt aims to eat them at least once a week, although daily consumption is even better.
Frozen berries can also be a practical option. “Frozen fruits are generally known to have the same nutritional content as fresh,” Babitt said. “They’re great for longer storage, usually cheaper, and easy to use in smoothies or shakes.”
One downside is that blueberries can develop mold quickly. Babitt recommends checking containers carefully before buying, rinsing berries with baking soda or vinegar, and storing them in the refrigerator’s low-humidity fruit drawer.
Prickly fruit may soon move out of niche status and into the spotlight as a potential aid to metabolic health, thanks to its unique nutrient and compound mix, according to new research.
The open-access journal Nutrients examines Opuntia ficus-indica, the cactus fruit commonly known as prickly pear, and its potential role in addressing metabolic syndrome, in a recent narrative review. The condition affects approximately 40 percent of Americans, according to US National Survey Data from 2023.
Metabolic syndrome includes conditions such as insulin resistance, high blood pressure, excess abdominal fat, and abnormal lipid levels, all of which increase the risk of cardiovascular disease and type 2 diabetes.
However, researchers warn that science has yet to catch up with the studies.
According to the review, prickly pears offer a particular combination of nutrients and phytochemicals that may be relevant to metabolic health. The fruit contains about 85 to 92 percent water, which contributes to its low calorie density, and provides between 0.1 and 0.18 ounces of dietary fiber per 3.5 ounces of fresh pulp. Much of that fiber is soluble, including mucilage and pectin.
Soluble fiber is associated with delayed gastric emptying and improved blood sugar control, which could have a positive impact on metabolic syndrome. The fruit also delivers micronutrients such as potassium, folate, calcium, and magnesium.
Beyond basic nutrition, prickly pears contain a range of phytochemicals, including flavonoids, phenolic acids, carotenoids, and betalains. Seeds, which are typically consumed along with the pulp, provide additional compounds, including polyunsaturated fatty acids and phytosterols.
Flavonoids and polyphenols, also found in the fruit, have been shown in experimental models to act as antioxidants and influence insulin signaling pathways. These compounds may also play a role in lipid metabolism by reducing fat synthesis and promoting fat oxidation.
Betalains, the pigments responsible for the fruit’s color, have demonstrated anti-inflammatory and antioxidant activity in preclinical studies. Researchers report that these compounds may help protect vascular cells and reduce liver fat accumulation in animal models.
While preclinical findings are consistent, human data are still scarce. Small-scale studies in healthy individuals have shown reductions in oxidative stress markers following prickly pear consumption, and researchers have confirmed that some key compounds are bioavailable at typical dietary intake levels.
However, the review notes that clinical trials involving individuals with metabolic syndrome are limited. Existing studies tend to include small sample sizes, short intervention periods, and inconsistent fruit preparations, making it difficult to determine efficacy.
In addition, amino acids such as arginine may support vascular function through nitric oxide production.