PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

MAGNESIUM: POWER MINERAL   Magnesium might not get as much attention as other nutrients, but it’s one of the essential minerals for keeping your body running smoothly. The trouble is, many people aren’t getting nearly enough of it from what they eat. Magnesium is a powerhouse behind the scenes, involved in over 300 different chemical reactions inside you. It helps your body make energy, build proteins, contract muscles, send nerve signals, and maintain steady blood pressure and blood sugar levels. Your cells use magnesium to get the most out of ATP, which is basically their fuel, and it even helps protect the integrity of your DNA and RNA (see Crop and Pasture Science, 2015). When you don’t get enough magnesium, the risks increase. Extensive studies show that low magnesium intake is linked to a higher chance of developing chronic problems like high blood pressure, heart disease, type 2 diabetes, and metabolic syndrome. In fact, a meta-analysis found that every extra 100 mg of magne...

  BROCCOLI: A NUTRITION CHAMPION Broccoli is more than a dinner side—it’s one of the most nutrient-packed vegetables you can put on your plate, and research keeps stacking up to back that up. First, let’s talk nutrients. Broccoli contains vitamins C, K, and A, fiber, folate, and minerals. It’s also rich in phytochemicals like sulforaphane, which are responsible for many of its reputed health benefits. Combining these nutrients supports immune function and bone health and may even help detoxify the body. What really puts broccoli on the map, though, is its protective effect against chronic diseases. Multiple studies highlight its potential in cancer prevention, thanks to compounds like sulforaphane and other glucosinolates. These substances can help neutralize carcinogens, promote their elimination, and even slow cancer cell growth. This effect isn’t just theoretical—lab and animal studies, as well as some clinical research, suggest real promise, particularly in cancers of the ...

  Klotho Protein: Is It the Key to Healthier, Longer Lives? A new international study led by the Institut de Neurociències at Universitat Autònoma de Barcelona (INc-UAB) has uncovered something remarkable: boosting levels of the Klotho protein in mice doesn’t just add years to their lives—it makes those years better, both physically and mentally. Aging usually comes with a long list of setbacks—muscles shrink, bones weaken, and the risk of falls and injuries skyrockets. In the brain, neurons start breaking down and losing touch with each other, paving the way for diseases like Alzheimer’s and Parkinson’s. With more and more people living longer, finding ways to slow or even reverse these changes is one of the toughest problems science faces today. Published in Molecular Therapy, the research, led by Professor Miguel Chillón, an ICREA researcher at INc-UAB, examined what happens when mice are given extra doses of the secreted version of Klotho (s-KL). Using gene therapy, the team go...

  Ultra-Processed Foods: A Slow Killer A new review suggests that eating more ultra-processed foods—sugary drinks, chips, packaged cookies, and other heavily manufactured snacks—could put your health on the line. Researchers found that for every extra 100 grams a day (about two small bags of chips or a couple of sodas), your risk of high blood pressure, heart problems, cancer, digestive issues, and even death goes up. The analysis, presented at the 2025 ACC Asia conference, pulled together data from 41 long-term studies across the globe, spanning the Americas, Europe, Asia, and Oceania. Over 8 million adults’ eating habits and health outcomes were tracked, making this one of the most significant looks yet at how ultra-processed foods affect us. So, what exactly are “ultra-processed foods?” According to the Nova classification system, these foods have been heavily altered from their original form. They’re usually made in factories from refined ingredients, packed with preservatives,...

CHIA SEEDS: A Nutritious Heavyweight   Chia seeds aren’t just a trendy addition to your smoothie—they live up to their superfood status. Studies back up their nutritional punch: they’re loaded with fiber, plant-based protein, and healthy fats, especially alpha-linolenic acid (ALA), an omega-3 fatty acid your body needs but can’t make alone. You’ll also find key minerals like calcium, magnesium, potassium, and phosphorus in every spoonful. Antioxidants are another big reason chia seeds stand out. Compounds like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol help guard your cells against damage from oxidative stress (Nutrients MDPI). With about 34% of their weight as fiber, chia seeds can keep your digestion running smoothly and may help control blood sugar by slowing down how quickly your body absorbs carbs. Their protein content—16–23%—is impressive for a plant source. Even better, chia seeds have all the essential amino acids, making them a complete protein (...

 AVOCADOS: HEALTH ENHANCER  Avocados are more than just a trendy toast topping—they’re loaded with nutrients and have grabbed the attention of researchers for good reason. These creamy fruits are especially rich in heart-friendly monounsaturated fats, with oleic acid leading the charge. But that’s not all: avocados are also packed with fiber, potassium, magnesium, and a lineup of vitamins like E, C, K, and several B vitamins. They come with various antioxidants and plant compounds, like carotenoids and phytosterols, that add to their healthy reputation. If you’re thinking about your heart, avocados are a smart pick. Regularly eating them has been tied to better cholesterol numbers—think lower total and LDL (“bad”) cholesterol, and higher HDL (“good”) cholesterol. Research suggests that people who eat avocados often may have a lower risk of heart disease, likely thanks to their unique mix of fats, fiber, and blood pressure-friendly potassium. What about weight? Despite being hi...

EATING HEALTHY: THE BEST FAST FOOD   Picking the healthiest foods at fast food restaurants isn’t as simple as selecting the “light” option. There’s a ton of variation, not only from one chain to another, but even within a single menu. The research makes that clear. Let’s start with the big picture: Most fast food menus still fall short of what dietitians call healthy. Even though some chains have added better-for-you options over the years, most menu items are still heavy on sodium, saturated fat, and calories. That said, there are some bright spots. Restaurants that focus on sandwiches and salads—like Subway—tend to offer more choices that are lower in calories and have more veggies compared to classic burger-and-fries places like McDonald’s or Burger King. Some chains have made a real effort to add “healthier” items to their menus. Grilled chicken sandwiches, salads, fruit cups, and yogurt appear more often. For example, you can find meals under 400 calories at McDonald’s, Wendy’...