Nutrition Corner

The most ‘underrated’ nutrient 90% of Americans are lacking—it ‘boosts brain health,’ says dietitian: As a registered dietitian, my clients often ask me what nutrients they should pay attention to in their diet for overall health.

Consider Ditching These 11 Foods From Your Diet: All foods in moderation can have a place in our diets. But when we fill up on too many low-nutrient foods, it can take a toll on your health.

Recipe for The Day

Citrus chicken with sumac onion and grapefruit salad recipe: Lemony roast chicken legs served with a vibrant salad that's sharp, a little sweet and super with the meat.

Lifestyle & Fitness Focus

The 5 Best Foods For Healthy Skin

• Strawberries: Strawberries are rich in skin health-promoting substances, such as vitamin C, anthocyanins, phenolic acids, and flavonoids. Vitamin C is especially important for skin health, as it protects skin cells from oxidative damage and is essential for the production of collagen, the main protein in the body that accounts for 75% of your skin’s dry weight.

• Kimchi: Keeping your gut healthy is essential for your skin. Dysbiosis, the medical term for an imbalanced gut, is linked to a number of skin conditions, such as acne and psoriasis, and studies suggest that the health of the skin and the gut are closely linked.

• Blood Oranges: Blood oranges are a type of citrus fruit with nutrient-rich, red-colored flesh. The ruby color of blood oranges comes from high levels of powerful antioxidant compounds called anthocyanins, which can help protect skin cells from damage. Anthocyanins have powerful anti-inflammatory and antioxidant effects, which may be particularly beneficial for people with inflammatory skin disorders, such as acne.

• Sunflower Seeds: Sunflower seeds are packed with protein, a nutrient that makes up the skin and is required for wound healing and the building of new skin cells. They’re also rich in vitamin E, which functions as a powerful antioxidant in the body.

• Bone Broth: To make bone broth, collagen-rich animal bones are simmered for long time periods, usually over eight hours, which produces a liquid that’s concentrated in nutrients that support skin health, like gelatin.

5 best exercises you can do at home to burn fat fast, transform your body

• Yoga or basic stretching: Start your day with a revitalising yoga session that not only helps you stretch your muscles but also contributes to fat burning. Yoga poses such as the Downward Dog, Cobra, and Warrior can increase your heart rate and metabolism while improving flexibility.

• Cardio: Cardiovascular workouts are key to fat loss, and you can achieve a great cardio session right at home. Activities like jogging in place, jumping jacks, burpees, or high knees can elevate your heart rate and torch calories.

• Simple weight training: You don't need all those massive gym equipment to engage in effective weight training. Dumbbells and resistance bands are enough to do simple strength exercises. Incorporate squats, lunges, push-ups, and planks into your routine to build lean muscle mass, increase your metabolism, and enhance fat burning.

• Dance workout: Dancing is a fun and engaging way to shed unwanted pounds. Put on your favourite music and let loose with dance moves like salsa, hip-hop, or Zumba. Not only will you burn calories, but you'll also boost your mood and reduce stress.

• Chair exercises: For those with mobility limitations or limited space, chair workouts offer a great seated option that can still provide an effective fat-burning workout. Simple chair exercises like seated leg lifts, seated marches, and seated twists engage your core and lower body muscles while keeping you stable.

3 Most Surprising Health Benefits of Strawberries

• Strawberries can boost heart health: There are several studies linking strawberries to heart health. A recent study of adults with obesity and high cholesterol found that eating 2.5 servings of strawberries per day for four weeks improved insulin resistance and LDL cholesterol levels.

• Strawberries are a great source of vitamin C: Strawberries are an excellent source of vitamin C, which plays a role in immune function and fighting free radicals associated with cancer and heart disease.

• Strawberries contain a very special antioxidant: It’s no surprise that strawberries are closely aligned with reductions in cancer because they contain an ellagic acid, an antioxidant that has anti-inflammatory effects.

The 4 Best Back Exercises for Strength and Muscle Gain

• Deadlift: It activates your back, hamstrings, glutes, and the muscles in your hips. You can load up the deadlift with a lot of weight (once strong enough) to elicit significant strength gains. It can be done with high loads or training volumes to help produce muscle and strength gains in the upper and lower body.

• Pull-Up: You only need a pull-up bar for this movement, which you can buy for your home gym or find at a park. Stabilizing your own body weight will also recruit the muscles in your core. Your muscles will still respond to the relatively heavy load that is your own body.

• Bent-Over Row: You can effectively perform the bent-over row with various tools such as kettlebells, dumbbells, or even on a cable machine. You overload your muscles more efficiently as you’re able to move a lot of weight in the bent-over row position.

• Chest-Supported Row: This move isolates your back muscles so you can activate them to the fullest extent. Not standing takes the onus off your lower back to support your torso, relieving potential lower back pressure.

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