Nutrition Corner

Complex heat: why 'nuanced' spice is the next big thing for food: Has blow-your-head-off hot sauce had its day? Food trend experts hail 'multidimensional spice'

The 10 Healthiest Lean Proteins You Can Eat — Eat This Not That: Lean proteins should be an important part of any health-promoting eating plan and one that is designed to aid weight management.

Recipe for The Day

Air-Fryer Tortilla Chips with Mango Salsa: Chips and dip are a winning combination—here, we pair crispy tortilla chips with a fresh mango salsa. Chopped jalapeño pepper adds a mild kick to the salsa, while lime juice brightens it up. This recipe is easily doubled to serve a crowd.

Lifestyle & Fitness Focus

4 high-fiber foods that help improve gut health

• Blueberries: A half-cup of blueberries adds more than just flavor to your cereal and yogurt. It also adds 3 grams of fiber. Equally impressive is the not-so-secret health boost hidden behind the hue: Blueberries are loaded with anthocyanins. These are antioxidants that may help prevent heart disease, cancer and Alzheimer’s disease.

• Black beans: A half-cup of black beans has about 8 grams of fiber. They’re also versatile, which can help the next time dinner rolls around and you’re still behind on your day’s fiber quota. Try sprinkling black beans into salads, blending them into soups, or stirring them into brown rice to serve with salsa and avocado.

• Nuts: Almonds, pecans, walnuts and other nuts are probably best known for their healthy fats. But they also provide a healthy dose of plant-based protein. And depending on the nut variety, they have about 2 to 4 grams of fiber per 1-ounce serving.

• Chia seeds: These seeds may stir memories of your old Chia Pet. But chia seeds are also edible, and they’re a great source of fiber. “In 1 ounce of dry chia seeds, you’ll find almost 10 grams of fiber.

3 Foods To Add To Your Diet For Better Eyesight

• Papaya: Papaya is a tropical fruit that contains significant amounts of Vitamin A in the form of beta-carotene. Eating papaya can support healthy skin, improve digestion, and provide a natural boost of antioxidants. Enjoy papaya as a fresh fruit snack or incorporate it into salads and smoothies.

• Mango: Mangoes, the king of fruits, are not only a delicious treat but also a good source of Vitamin A. Regular consumption of mangoes can enhance eye health, support the immune system, and provide relief from dry skin. Eat ripe mangoes as is or use them to make refreshing mango lassi or chutney.

• Pumpkin: Pumpkin is a versatile vegetable that contains a high amount of beta-carotene. Adding pumpkin to your diet can help maintain healthy skin and improve vision. It can be used in curries, soups, and even desserts like pumpkin halwa.

3 health benefits of drinking matcha that might make you give up coffee

• Antioxidants: Matcha is high in antioxidants, particularly catechins, which are known to protect against cell damage and may help lower the risk of certain diseases.

• Fiber: Matcha is a good source of fiber, which can aid digestion and promote regular bowel movements.

• Vitamins and minerals: Matcha is a good source of vitamins A and C, as well as minerals such as potassium and iron.

4 Best Quad Workouts & Exercises to Do At Home

• Isometric static quad exercise: This strengthens your quad through muscle contraction and limited movement.

• Isometric quad strengthening exercise: Good for activating the quad muscle.

• Isometric wall sit: Powerfully works your front quad muscles.

• Isometric VMO flex: Strengthens your inner quad.

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