Is Vitamin B12 the same as Folic Acid?

 

Vitamin B12 (cobalamin) and Folic Acid (also known as Folate or Vitamin B9) are not the same. Whilst they are both B vitamins, they are in fact distinct molecules with different functions in the body.

Vitamin B12, a water‑soluble vitamin, is essential for nerve function, DNA synthesis and red blood cell production. It plays an essential role in maintaining the health of the nervous system and in the formation of red blood cells.

Neurological function

Vitamin B12 is involved in the maintenance of the nervous system including the protective covering of nerves and the function of neurotransmitters. Deficiency in Vitamin B12 can lead to neurological symptoms such as tingling or numbness in the hands and feet, difficulty walking, memory problems and even irreversible nerve damage in severe cases.

DNA synthesis

Vitamin B12 is required for the synthesis of DNA, which is the genetic material in our cells. It works alongside other B vitamins, particularly folate, and our bodies need high enough Vitamin B12 levels for this cell function and growth.

Red blood cell formation

Vitamin B12 aids the production of red blood cells (which carry oxygen throughout the body to organs, muscles and our cells) in the bone marrow. It works along with folate in this process. Deficiency in vitamin B12 can lead to megaloblastic anaemia, where red blood cells are larger than normal and unable to function properly.

Energy production

Vitamin B12 is involved in the metabolism of fats and carbohydrates, converting them into energy that our bodies then use as fuel.

Heart health

Some research suggests that Vitamin B12 may help reduce levels of homocysteine, an amino acid associated with an increased risk of heart disease. Vitamin B12, along with other B vitamins, helps convert homocysteine into other substances, potentially reducing its harmful effects on the cardiovascular system.

Vitamin B12 is primarily found in animal derived foods such as meat, fish, eggs and dairy products. Due to their diet, vegans and vegetarians may find they are at risk of vitamin B12 deficiency if they do not consume fortified foods or supplements. 

Whereas Folic Acid is also important for DNA synthesis, cell division and the formation of red blood cells. Moreover, it is particularly crucial during pregnancy for fetal development and is often recommended to pregnant women from their first trimester.

Folic Acid plays several important roles in the body. These include:

DNA synthesis

Folate is essential for the synthesis and repair of DNA. Folate is important for overall tissue growth and repair.

Red blood cell formation

Like Vitamin B12, folate also helps with the production of red blood cells. Having adequate folate levels is also crucial for preventing anaemia, which is a condition from a low red blood cell count and has symptoms such as fatigue and weakness.

Neural tube formation

During early pregnancy, folate is particularly important for the development of the neural tube in the foetus, which eventually forms the baby's brain and spinal cord in the early stages of growth. Taking enough folate intake before and during pregnancy can help prevent neural tube defects such as spina bifida and anencephaly.

Homocysteine metabolism

Folate, along with vitamins B6 and B12, helps to metabolise homocysteine, an amino acid that is associated with an increased risk of cardiovascular disease. Taking folate can help to lessen the risk of this disease.

Overall, folate is essential for the proper functioning and growth of cells, particularly during periods of rapid cell division and growth, such as pregnancy and infancy.

Our bodies can get this vitamin through a diet which has leafy green vegetables, citrus fruits, beans and fortified grains.

Whether it is folate or vitamin B12 deficiency, most symptoms are the same. Symptoms include:

• rapid breathing or shortness of breath
• headaches
• indigestion
• loss of appetite
• palpitations
• problems with your vision
• feeling weak or tired
• diarrhoea
• a sore or red tongue, sometimes with mouth ulcers
• problems with memory, understanding and judgment (cognitive changes)

Vitamin B12 deficiency can also cause symptoms that affect the brain and nervous system (neurological symptoms), including numbness, problems with balance and coordination, pins and needles, and incontinence. In addition, it may cause the followings:

Hematologic effects: megaloblastic anemia (large, dysfunctional red blood cells) causes fatigue, pallor and shortness of breath.

Psychiatric and cognitive symptoms: depression or anxiety, irritability, psychosis, and cognitive impairment are also common in B12 deficiency.

Populations at risk: older adults (who may have difficulty in absorbing B12 from food due to decreased stomach acid production), strict vegans/vegetarians without supplementation, people with pernicious anemia, GI surgery (gastrectomy, bariatric), Crohn’s disease, long‑term proton pump inhibitor or metformin use can reduce absorption and raise risk of deficiency. Moreover, individuals with certain medical conditions that affect B12 or folate absorption.

Whether you should take vitamin B12 or folate depends on your individual health needs and your diet. It is best to speak to healthcare professional for advice.

Health Effects of Pumpkin Seeds

 

Pumpkin seeds, shelled or unshelled, offer many health benefits: 

1. Essential functions can perform better

Pumpkin seeds are a source of magnesium and magnesium plays an essential role in more than 300 reactions. For example, it helps: 

• Keep your heartbeat steady
• Maintain nerve and muscle function
• Manage blood sugar
• Produce energy
• Strengthen bones
• Support a healthy immune system

2. Heart disease risk may go down

Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. The fat in pumpkin seeds is mostly monounsaturated and polyunsaturated fats.These healthy fats reduce LDL ("bad") cholesterol levels, which helps lower the risk of heart disease and stroke. 

A one-ounce serving of unsalted pumpkin seeds without the shells also supplies 1.84 grams of fiber. Experts recommend that females eat 25 grams of fiber per day and males eat 38 grams per day.Soluble fiber, the type of fiber in pumpkin seeds, might also protect against heart disease. 

3. Male fertility may increase

Some evidence suggests pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency (the time it takes to ejaculate) and sexual stimulation.

Research has shown that zinc deficiency may impair sperm quality and the development of sperm cells.Pumpkin seeds are a source of zinc, with about 2.17 milligrams per one-ounce serving. 

Zinc also plays a role in cell growth, pregnancy development, wound healing, the breakdown of carbs, and the action of insulin. Our body also needs zinc for smell and taste.  

4. Breast cancer risk may decrease

Pumpkin seeds contain phytoestrogens, which are similar to the hormone estrogen. Some evidence has suggested that consuming foods that contain phytoestrogens helps reduce breast cancer risk. 

5. Sleep Better

Pumpkin seeds are a source of tryptophan, an amino acid, with about 576 milligrams of tryptophan per 100 grams of seeds.Tryptophan helps the body produce melatonin and serotonin, hormones that promote a good night's rest. Melatonin controls sleep-wake cycle, and serotonin helps regulate mood and sleep. 

6. Contain iron and antioxidants

Pumpkin seeds contain iron. Iron is part of hemoglobin, which carries oxygen throughout our body and helps muscles store and use oxygen. 

Pumpkin seeds also contain antioxidants, including flavonoids and phenols.These antioxidants help fend off cell damage, which may protect against aging and disease. 

Research has linked flavonoids to several health-promoting effects, including protection against artery hardening, cancer, and cognitive decline. Phenols also have anticancer, anti-inflammatory, and antimicrobial effects. 

Overall, pumpkin seeds are generally safe to eat, but a one-ounce serving of pumpkin seeds has about 163 calories. Eating too many pumpkin seeds can thus boost our calorie intake, resulting in weight gain.

Moreover, due to their fiber content, excessive pumpkin seed consumption might also cause bloating, discomfort and gas.

Should You Use ChatGPT for Health Information?

 

There are many uses of artificial intelligence (AI). For example, using generative models, AI can produce text, images, videos, audio, software code or other forms of data. These models learn the underlying patterns and structures of their training data and use them to produce new data based on prompts.

The major generative AI tools include conversational chatbots such as ChatGPT, Copilot, Gemini, Claude, Grok and DeepSeek. They generate responses to questions you ask it using language model processing. 

Using one of these chatbots for medical purposes may have several benefits:

** Accessibility, free cost, and convenience - If you have an internet connection, you can use chatbot to gather health information about symptoms, treatments and prevention strategies for health conditions quickly at low cost without waiting for an appointment. Thus it is an educational tool.

** Provides a sense of anonymity and privacy that you might not feel when interacting with a doctor. This can make you feel more at ease speaking about personal health information if you usually feel uncomfortable or embarrassed. 

** Help translate complex health information into simpler terms, such as explaining possible reasons for symptoms in plain language. This can make it particularly useful if you have received a diagnosis for a health condition and want to learn more about possible treatment options and any warning signs to watch for. 

** Supporting you between doctor visits because it may: 

Ø   Help monitor symptoms and treatment progression.

Ø   Provide emotional support, coping strategies, self-help techniques and prevention advice. Thus it may be an effective tool for managing feelings of stress and anxiety.

Ø   Set up medication and appointment reminders.

Ø   Can also translate medical information from one language to another. This may be useful if you do not fully understand an aspect of your management plan or want to formulate questions for your next doctor’s appointment. 

** It may play a role in summarizing medical records. 2025 research found that it helped reduce administrative time to complete medical summaries by around 70%.

However, healthcare professionals do not recommend using AI chatbot as a self-diagnosis tool because it does not always provide accurate, reliable and personalized information, and precise diagnosis. While it may provide general health information, this may not be useful for your personal situation.

And so it is not a substitute for professional medical advice, diagnosis, or treatment. Along with possible medical inaccuracies, this may be due to the following reasons:

@  It does not provide reliable, up-to-date, consistent answers to the same queries.

@  It cannot process visual data.

@  It has limited emotional intelligence, so it may not be able to engage with you to “understand” your health history and personal circumstances.

@  Chatbots are not a human. They often lack the empathy, compassion and assurance that you might get from a human.  

@  It may have potential biases due to the information it has been trained on. AI chatbots generate responses by scraping through the sources they have been trained on. But they are not always trained with reputable medical journals, so the information they use may come from sources that have not been reviewed by certified medical professionals. 

@  They can also create false information or sources that do not exist, known as “hallucinations.” These false claims are hard to spot. While it can make responses appear more authoritative, it can actually mask deficits in the content and create a false sense of knowledge, confidence and reliability.

Research from 2025 found that ChatGPT’s medical accuracy ranges between 20% and 95% in relatively general situations. The researchers concluded that ChatGPT should not be used alone to make a medical diagnosis.

Here are some tips to help optimize your prompt for health information:

@  Be specific: Providing clear, concise, and specific information or questions will help the language model answer your question.

@  Give context: Provide as much context as possible, including how you feel, any symptoms you experience, medications you take, lifestyle and dietary habits, and so on.

@  Set the tone: You can ask AI chatbots to provide answers in a specific tone to help you better understand complexities.

@  Validate sources: Ask for reputable medical journal sources, the date on the information they provide and double-check their validity on trusted sources.

In most cases, you will have to refine your initial prompt based on the bot’s reply to get the best response possible.

If you have any concerns about your healthcare, it is crucial to connect with a medical professional. They can fully assess your personal, family, and medical history, and perform a physical examination to help determine whether you need further testing. According to a 2024 research review, trust in healthcare contexts is often built in face-to-face conversations with doctors, medical specialists and nurses.

Cycling for Brain Health against Dementia

More than 55 million people worldwide have dementia, a number expected to nearly triple by 2050.

 

Physical activity has long been associated with lower dementia risk in multiple studies. The 2024 Lancet Commission identified it as one of 14 factors responsible for preventing or delaying approximately 45% of dementia cases. According to the World Health Organization, adults need at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic exercise per week,

 

A recent study published in the journal JAMA Network Open found that cycling is not just good for the planet, for your wallet and your fitness, choosing this form of transportation for your errands instead of driving or taking the train may also help you prevent cognitive decline.

 

It was found that riding a bike was associated with a 19% lower risk of all-cause dementia and a 22% lower risk of Alzheimer’s disease, compared with taking nonactive travel modes such as a car, bus or train,

Cycling and mixed cycling (a combination of cycling and other modes of transportation) were also most associated with greater hippocampal volumes, the region of the brain responsible for memory and learning.

“This study is the first to show that cycling is linked not only to a lower risk of dementia but also to a larger hippocampus,” said Dr. Joe Verghese, professor and chair of neurology at Stony Brook University in New York.

 

Verghese said. “Cycling may reduce dementia risk by improving cardiovascular fitness, increasing blood flow to the brain, supporting neuroplasticity and improving metabolism.”

 

Cycling also requires more effort and different types of engagement from the brain, which may also contribute to any potential boost in protection against dementia, the authors wrote.

 

However, Dr. Sanjula Singh, principal investigator at the Brain Care Labs at Massachusetts General Hospital, said, “And, perhaps most importantly, because this is an observational study, it cannot prove that cycling directly prevents dementia.”

 

Singh added, “It merely shows a found association.”

 

Moreover, cycling and mixed-cycling groups, specifically, were more often men and those who had healthier lifestyles and physical conditions than their peers.

 

Older adults who cycle regularly are also likely a healthier subgroup, and cycling may also serve as a marker of favorable genetics, with risk lowest among those without genetic susceptibility to dementia, Verghese said.

 

But cycling even just once or a few times per week can make a difference, Singh added, and indoor stationary cycling — though not included in the study — is an option for those concerned about safety from traffic.

 

“Begin with short, safe routes on dedicated bike paths before moving into traffic,” Singh said. “Always wear a helmet, use reflective gear, and add lights if biking or walking at night. Stick to well-lit routes and, if possible, travel with a partner.”

 

If you are typically sedentary and want to start cycling, discuss with your doctor whether you are healthy enough to begin immediately or whether you need to work up to it, Verghese said.

 

Meanwhile, in the same study, walking and mixed walking were linked with a 6% lower risk of dementia and, interestingly, a 14% higher risk of Alzheimer’s disease.

 

The link between greater Alzheimer’s disease risk and the preference for walking could be explained by those participants potentially already having issues with balance or driving, said Dr. Glen Finney, a behavioral neurologist and director of the Memory and Cognition Program at Geisinger Health System in Wilkes-Barre, Pennsylvania.

 

Walking pace also matters, Finney added. Leisurely walking, especially for short distances, may not be enough to get the full potential benefit compared with walking longer distances at a brisker pace. The study did not report on the frequency, pace or duration of participants’ walking or cycling habits.

 

For walking, aim for brisk, purposeful treks, and build up your distance over time, Singh suggested. That could mean walking for at least 30 minutes daily, ideally at a level of intensity that makes talking a little difficult, Verghese said. 

 

The research team also discovered that the strongest genetic risk factor for Alzheimer’s — the APOE ε4 gene — also had an influence. Participants without APOE ε4 had a 26% lower risk of dementia, while those with the genetic variant had a 12% lower risk.

Ultra-Processed Foods May Harm Male Reproductive Health

 

A new study reported that ultra-processed foods may be linked to a decline in male reproductive health, including sperm quality. When the study participants were on an ultra-processed diet, it was found that sperm quality trended toward impairment.

 

Those on the ultra-processed diet also saw decreases in their testosterone levels and follicle-stimulating hormones, which are crucial for sperm production.

 

Researchers noted that the subjects on the ultra-processed diet experienced an increase in the phthalate cxMINP, a substance found in plastic packaging used for ultra-processed foods and can disrupt hormonal systems in the body. 

 

The researchers said some of the endocrine-disrupting substances may come from the plastic packaging used for ultra-processed foods.

 

They also noted that the introduction of ultra-processed foods in the 1970s seems to fall in line with a 60% decline worldwide in sperm count.

 

Kristin Kirkpatrick, president of KAK Consulting and a dietitian at Cleveland Clinic’s Department of Wellness & Preventive Medicine, said, “The study found that endocrine disrupters and other components altered hormone levels in men, even if the men were healthy. This means, even if you’re healthy based on other parameters, yet consume a diet higher in ultra-processed foods, you still are at risk for increases in chronic conditions.”

 

Philip Werthman, a urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, added that a man’s general health can also affect their reproductive system. For example, a person who has gained weight, developed type 2 diabetes, or experienced a rise in cholesterol levels may see a decline in reproductive health measures such as sperm quality.

 

“The reproductive system is a function of your overall health,” Werthman explained. “The reproductive system is quite sensitive.”

 

Experts said there are lifestyle habits that can help improve and maintain male reproductive health.

 

“In general, good diet (whole grains, fruits, vegetables), exercise, and maintaining a good body weight will help overall and reproductive health,” said Michael Eisenberg, a professor of urology at Stanford University.

 

Werthman said a healthy diet is “a big component” of that equation, but noted that men, especially those in the process of trying to have children, should exercise regularly as well as avoid alcohol and tobacco.

 

Kirkpatrick agreed.

 

“Eating a diet high in nutrient density, such as the Mediterranean diet, as well as regular exercise, adequate sleep, stress management, maintaining a healthy weight, and abstaining from tobacco and alcohol, may all play a role in better reproductive health,” she said.

 

“Consuming ultra-processed foods means that other foods, which are found to help in the prevention of heart disease (like fresh fruit and vegetables, healthy fats, and fiber) are not being consumed,” Kirkpatrick said.

 

Werthman noted that heat sources such as saunas and hot tubs can also temporarily impact sperm quality and quantity.

 

“All these things affect the reproductive system,” he said. “The body is an integrated system.”

 

In fact, past studies already revealed that ultra-processed foods are a major contributing factor to obesity as well as increasing a person’s for heart disease, type 2 diabetes and sleep apnea. In one study, it was found that the risk of stroke and cognitive decline, were linked to 124,000 preventable deaths in the United States during a two-year period. These include higher cholesterol levels and increased body weight. The amount of fat mass in their bodies also increased.

 

The Centers for Disease Control and Prevention (CDC) in the US reported that ultra-processed foods account for an average of 55% of total calories consumed by people in the United States.

 

The CDC said ultra-processed foods tend to be “hyperpalatable, energy-dense, low in dietary fiber, and contain little or no whole foods, while having high amounts of salt, sweeteners, and unhealthy fats.”

 

Excess sugar and sodium consumption has been found in multiple studies to pose a significant risk to heart health.

 

“This study provides evidence that consumption of ultra-processed food is detrimental for cardiometabolic and reproductive outcomes, regardless of excessive caloric intake,” the study authors wrote.

Are you suffering from "Smartphone Dementia"?

 

Smartphones have become an indispensable part of our lives. However, excessive smartphone use can lead to decreased memory and concentration, resulting in symptoms similar to dementia. This is when an excess of online time causes your brain to forget more relevant information and is known as "smartphone dementia" or “digital dementia”.

Excessive smartphone use can lead to information overload in the brain, making it difficult to effectively organize and store memories. As a result, important memories can become "drowned" in a cluttered mental space.

In other words, your frontal lobe becomes a mess of trivial information, making it hard to access the important things in life. As a result, the smartphone dementia sufferer experiences symptoms similar to an actual dementia sufferer, with the exception that a person with smartphone dementia still retains the cognitive ability to be aware of it. The other main differences are that smartphone dementia can affect people of all ages and can be reversible with the right treatment. 

The Kanamachi Station Neurology Clinic in Tokyo in June this year opened the first "Smartphone Dementia Outpatient Service" in Japan. This service specifically targets patients who experience significant declines in memory and concentration due to prolonged smartphone usage. This is the first clinic to offer a smartphone dementia program to help people use their devices in ways that do not diminish their quality of life. 

Dr. Katsuyuki Uchino, the director of the clinic, noted that the outpatient service sees about 10 patients daily, primarily aged between 30 and 40.

Most come in with concerns about memory loss, forgetting appointments or work tasks, having trouble recalling people’s names quickly, having to take photos of things to remember them, always feeling sleep deprived, lacking motivation, and poor organizational skills for everyday tasks and difficulties writing kanji characters (akin to forgetting how to spell in English).

Uchino stated, "Endlessly scrolling through a smartphone has the greatest impact on the brain. Even spending just one hour on your phone before bed can make some individuals feel anxious about their declining memory."

He recommends actively limiting aimless smartphone use to no more than one hour per day and avoiding bringing phones into the bedroom, suggesting the use of an alarm clock instead. 

Uchino also pointed out that over-reliance on smartphones not only affects memory but can also lead to autonomic nervous system disorders and depression, ultimately progressing to true dementia.

“When you mindlessly scroll through your smartphone, your brain becomes overloaded with information. Time spent zoning out is important for organizing memory, but with no time for that, the brain becomes cluttered with random information, making it difficult to retrieve memories. It’s like your brain turns into a messy house, leading to things like forgetting names or appointments.” 

Treatment depends on a patient’s current smartphone usage habits and mental condition, based on an interview and dementia tests if necessary. It can vary from simple lifestyle alterations to medication as needed.

Whether you require the help of medical professionals or not, the key lesson to stave off smartphone dementia is to take enough time away from your phone or other devices to savor the finer things in life. If the smartphone is never put down, memories can never be properly "reset".

Then, how about if people use computers and smartphones for work all day? 

“If the information is gathered with a clear purpose and intention, it can be processed by the user. So there’s no need to worry when using devices for work.”

Top Superfoods of 2025

 

Goodhousekeeping.com revealed the top superfoods of 2025 based on the views of nutritionists and health experts:

Leafy greens

Leafy greens such as dandelion greens, escarole, collards and chicory are excellent leafy picks that deliver fiber and a variety of essential vitamins, minerals and anti-inflammatory antioxidants.

In particular, watercress is a powerhouse green that is loaded with vitamins C, A and K — making it a superfood for boosting immunity and promoting strong bones and healthy skin.

Eat the rainbow

“You truly should ‘eat the rainbow’ by filling your plate with lots of colorful fruits and veggies,” says Joy Bauer, author of Joy Bauer’s Superfood!

 “It looks so darn pretty, and it also provides a slew of health rewards thanks to ensuring you get a diverse mixture of vitamins, minerals and antioxidants.”

Red produce, like watermelon and tomatoes, contain the antioxidant lycopene; blue and purple picks like eggplant and blueberries are rich in anthocyanins; and orange fruits and veggies like carrots, sweet potato and pumpkin are loaded with beta carotene, says Bauer — who particularly loves packages of mixed colored peppers and multi-hued cherry tomatoes for being tasty, appealing and convenient all at once.

“Pinkglow pineapple is native to Costa Rica and high in lycopene, which is responsible for its color. And finger limes, aka citrus caviar, are packed with vitamin C and other antioxidants; they add fun flavor and aesthetics to any dish,” Jaclyn London, a nutrition consultant, adds.

Fonio

Whole grains tend to have more fiber and protein than refined ones like white rice. They help provide satiety and supply a greater array of vitamins and minerals.

Fonio, an ancient grain, is native to West Africa and provides fiber, an essential for digestion and blood sugar balancing, as well as minerals like iron and magnesium. It is light, versatile and can be cooked up quickly.

Other great ancient grains to explore: sorghum (chewy texture, mild flavor and perfect base for a grain bowl), farro (nutty and hearty) and amaranth, a gluten-free option that is ideal as a creamy porridge or in baked treats.

Lentils

Plant-based protein has benefits to cardiovascular health and chronic disease risk, contributing fiber and various vitamins and minerals.

For example, black (or beluga) lentils are rich in anthocyanins, a powerful antioxidant for taming inflammation and lowering the risk for certain chronic conditions such as heart disease. They stay firm when cooked, making them perfect for meal prep and cold or warm salads.

Red and yellow lentils are quick-cooking and wonderful in soups, sauces and curries, while brown and green lentils are pantry staples for hearty stews, chili or plant-based bakes.

Mixed mushrooms

Eating more mushrooms is associated with a lower risk of cancer, particularly breast cancer, according to a review of studies.

Mushrooms are also rich in antioxidants, including a particularly powerful one called ergothioneine, which has been studied for its potential to help protect against disease. Shiitake, oyster, maitake and king oyster mushrooms tend to have more ergothioneine than white button, crimini and portabella mushrooms.

Shiitake mushrooms in particular are a nutritional powerhouse packed with B vitamins, selenium and copper. They also contain beta glucans and lentinans, two plant compounds that help support the immune system and fight inflammation. Shiitakes also add a rich umami flavor to dishes, making them a perfect substitute for meat in plant-based recipes.

Trout

Trout is a fellow fatty fish that provides those all-important omega-3 fatty acids, which support cognitive function and the immune system, help dial back inflammation and are associated with a reduced risk for chronic diseases, London says.

“Eating 12 ounces of seafood a week — both fish and other options like shrimp, squid and mussels — is one way to increase your intake of omega-3s from whole, real food sources,” London adds.

If you cannot or do not eat seafood, nuts and seeds are another great way to get omega-3s (walnuts contain the highest level amongst nuts).

Canned sardines

Sardines are packed with heart-healthy omega-3s; skeleton-supporting vitamin D, calcium and phosphorus and 23 grams of protein per serving to help keep you satisfied and energize, London says.

Canned sardines are also convenient and tend to be inexpensive, coming packed in oil, a flavored sauce, or water, and they have a long shelf life.

“Sardines have a rich, umami flavor with a tender, meaty texture,” says Bauer.

“You can find them boneless and skinless, but these won’t offer as many health perks.” The bones and skin are edible and contain important nutrients.

Labneh

Probiotics are key for maintaining good gut health, which supports just about every bodily function.

Sources of probiotic foods include labneh, yogurt and kefir.

Labneh is a Middle Eastern staple nutrient-packed alternative to traditional yogurt, and it has slightly more protein and fat. The straining process reduces labneh's lactose content, which can make it easier to digest than yogurt or kefir. And it has a thick, creamy texture that lends itself to both savory and sweet

Meanwhile, kefir tends to offer a wider variety and number of probiotics than yogurt, while Greek yogurt has double the protein of regular yogurt.

Peanuts

“Peanuts offer plant-based protein and fiber. In fact, they contain more protein per serving than any other nut,” says Bauer.

“That papery peanut skin that’s revealed beneath the shell is a rich source of fiber and antioxidants such as resveratrol — some in as high levels as you’ll find in green tea and grape skins!” Bauer adds.

Peanuts also provide vitamin E and magnesium, as well as heart-healthy monounsaturated fats.

The fiber in peanuts helps foster beneficial bacteria in the gut, and “peanuts can help support a healthy weight thanks to the protein and fiber that helps keep you full for longer; they have also been shown to support healthy cholesterol levels and reduce oxidative stress and inflammation, and these are all factors in heart disease risk,” London says.

Freeze-dried fruit

Eating more fruits and vegetables is a powerful way to help prevent chronic disease.

“The freeze-drying process uses lower temperatures than traditional drying methods, which helps the fruit retain a higher percentage of vitamins, antioxidants and polyphenols,” explains Londont.

Besides being a flavor- and vitamin-packed snack, freeze-dried fruit is also a sneaky way to cut back on added sugar in baked goods and breakfast recipes.

Garnish

Garnishes can provide your meal with a sneaky boost of nutrition,

Whenever possible, try to incorporate an aromatic garnish into your meals. For instance: “Chives are rich in antioxidants and vitamin K, which plays a role in blood clotting. Green onions provide vitamin C and fiber. Sprouts are packed with vitamins A, C, and K, plus minerals like iron,” says Valerie Agyeman, a women’s health dietitian and founder of Flourish Heights.

Moreover, pea shoots are sweetly nutritious, while microgreens are super young, tender leafy greens that most vegetables, grains and herbs produce — they are shown to have higher concentrations of phytochemicals and other antioxidants like beta-carotene than leaves harvested from mature plants.