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Everyone’s heard that Vitamin D is important and spending more time in the sun is good. But why exactly? This article will explore the benefits of Vitamin D, what happens when the body doesn’t get enough of it, and where it comes from.    What is Vitamin D?  Vitamin D is a fat-soluble nutrient that can be consumed either through various food sources or produced when one's skin is exposed to sunlight. The “sunshine vitamin” is important for maintaining bone health, calcium levels, and immune system function ( Vitamin D, 2025 ). Unlike most vitamins, Vitamin D acts like a hormone. Once in the body, it is activated in the liver and kidneys and travels to the bloodstream to various organs like the brain and intestines to regulate bodily functions ( Ellison & Moran, 2020).      Dangers Of a Lack of Vitamin D  According to the NIH, from 2001 to 2008, 40.9% of Americans had a Vitamin D deficiency. An additional 24.6% had a Vitamin D2 deficiency  (Cui et al., 2022) . Vitamin D deficiency in America is due to modern lifestyle habits and diets. Generally, more people are spending more time indoors and are eating more processed, nutrient-lacking foods. Playing a role in a variety of crucial processes, a lack of Vitamin D has many impacts especially during childhood and adolescence when the body is rapidly growing. Deficiency in vitamin D can cause rickets in children (also called osteomalacia in adults). Rickets is characterized by softer bones that are more prone to fractures. Other harms of insufficient vitamin D are weakened immune system issues in mood regulation (like Seasonal Affective Disorder), and increased inflammation  (Vitamin D Deficiency, 2022).   Link :   a comparison of healthy bones to ricket-affected bones Food Sources with Vitamin D  A great way to avoid vitamin D deficiency is to have a good diet rich in Vitamin D. There are many foods naturally packed with the vitamin, including fish, egg yolks, and beef liver. In addition to these, there are vegetarian options fortified in Vitamin D such as plant-based and cow milk, cereals, and tofu  (7 Vitamin D Foods, 2023) .  Besides having a diet sufficient in vitamin D, supplements are also another way for people to intake vitamin D. There are many foods rich in Vitamin D, making it easy to reach the recommended daily value while still enjoying a varied diet.  Link : foods rich in vitamin D Key Takeaways  It is important for the body to have enough Vitamin D because of how many of the vital processes it impacts. The three main ways to get Vitamin D are through the sun, food, and supplements. The easiest way to produce Vitamin D is naturally through the sun, but depending on the location, season, and amount of melanin, vitamin D acquisition can vary from person to person. Thus, a consistent diet or taking supplements guarantees Vitamin D sufficiency throughout the year.   References  Cesari, M., Incalzi, R. A., Zamboni, V., & Pahor, M. (2011). The Vitamin D Hormone: A Multitude of Actions Potentially Influencing the Physical Function Decline in Older Persons. Geriatrics & Gerontology International , 11 (2), 133–142.   https://doi.org/10.1111/j.1447-0594.2010.00668.x Cui, A., Xiao, P., Ma, Y., Fan, Z., Zhou, F., Zheng, J., & Zhang, L. (2022). Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018. Frontiers in Nutrition , 9 , 965376.   https://doi.org/10.3389/fnut.2022.965376 Ellison, D. L., & Moran, H. R. (2021). Vitamin D: Vitamin or Hormone? The Nursing Clinics of North America , 56 (1), 47–57.   https://doi.org/10.1016/j.cnur.2020.10.004 Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and Vitamin D: Skeletal and Extraskeletal Health. Current Rheumatology Reports , 10 (2), 110–117.   https://doi.org/10.1007/s11926-008-0020-y Office of Dietary Supplements—Vitamin D . (n.d.). Retrieved June 14, 2025, from   https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ Rickets: All You Wanted to Know . (n.d.). Apollo Hospitals. Retrieved June 14, 2025, from   https://www.apollohospitals.com/corporate/diseases-and-conditions/rickets-all-you-wanted-to-know/ Seasonal Affective Disorder—National Institute of Mental Health (NIMH) . (n.d.). Retrieved June 14, 2025, from   https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder Vieth, R. (2004). Why “Vitamin D” is not a hormone, and not a synonym for 1,25-dihydroxy-vitamin D, its analogs or deltanoids. The Journal of Steroid Biochemistry and Molecular Biology , 89–90 , 571–573.   https://doi.org/10.1016/j.jsbmb.2004.03.037 Vitamin D Deficiency: Causes, Symptoms & Treatment . (n.d.). Cleveland Clinic. Retrieved June 14, 2025, from   https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

It is common to hear a variety of advice leading up to a standardized test like, “eat breakfast” and “get a good night's rest.” But oftentimes, an extremely important part is left out: remembering to hydrate well. Hydration is a key factor in cognitive performance, memory, and attention which, if taken advantage of, can help test takers significantly on tests and exams. Hydration's Effects on Cognitive Abilities As standardized testing and AP season is creeping up, it is important to prioritize health and wellbeing for the best test experience. In addition to getting good nights of rest leading up to testing, it is also extremely important to hydrate sufficiently throughout the week. According to ACSM’s health and fitness journal, “even mild dehydration—a body water loss of 1-2%—can impair cognitive abilities” ( Armstrong et al., 2011  and Ganio et al., 2011  as cited in Riebl & Davy, 2013 ). To add on, dehydration also decreases concentration, slower reaction time, and short term-memory problems, all of which may decrease overall performance on standardized tests ( Armstrong et al., 2011  and Ganio et al., 2011  as cited in Riebl & Davy, 2013 ). Indirect effects of DeHydration on Test Performance Dehydration also alters the areas that may indirectly impact cognitive function. Dehydration is also correlated with increased moodiness and anxiety ( Riebl & Davy, 2013 ). Most people would probably not want to enter their test site already feeling stressed and anxious in addition to common pre-test anxiety. Dizziness, fatigue, irritability, headaches, and nausea may also arise due to insufficient hydration ( Riebl & Davy, 2013 ). On the contrary, drinking enough fluids may grant you a clear head and a sense of calm before a test, which is arguably just as important as being prepared for the intellectual parts of the exam. Test Performance Correlation Not only has hydration boosted cognitive function, but there is also direct evidence to support performance on actual standardized tests. According to the Johns Hopkins News-Letter, students who brought and drank water during exams scored better than those who did not bring water ( Marino Lee, 2019 ). Unsurprisingly, the benefits of hydration like increased cognitive performance directly corresponds to high performance on tests. Link Key Takeaways Evidently, proper hydration is a beneficial hack that can significantly improve cognitive function and test performance. Whether it be finals, AP exams, or standardized tests, water and other hydrating drinks are your best friends. So whenever you feel any of the symptoms, just remember: with water to drink, the easier it is to think. References Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition , 142 (2), 382–388.   https://doi.org/10.3945/jn.111.142000 Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., Marzano, S., Lopez, R. M., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition , 106 (10), 1535–1543.   https://doi.org/10.1017/S0007114511002005 Marino Lee, S. (2019, December 5). Finals Health Series: High water intake is linked to better exam scores . The Johns Hopkins News-Letter.   https://www.jhunewsletter.com/article/2019/12/finals-health-series-high-water-intake-is-linked-to-better-exam-scores Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s Health & Fitness Journal , 17 (6), 21–28.   https://doi.org/10.1249/FIT.0b013e3182a9570f

A culinary phenomenon, croissants are famous for their delectable taste and beloved texture. Their complexity of flavor and irresistible crisp make them popular pastries in cafes and restaurants. Their addictiveness is nothing magical, however. Rather, croissants can attribute their flavor to the science of lamination. Creating Layers: The Technique Lamination is the process of folding a combination of dough and butter to form distinct layers in pastries ( Grandjean, 2020 ). A typical lamination technique first involves rolling out the yeasted dough and butter into separate, flat sheets of equal dimension. Next, the sheet of butter is placed onto the dough, and the combined sheet of dough and butter is then folded on top of each other in thirds. Link : folding the dough into thirds These folds ensure that the final dough alternates layers of butter and yeasted dough ( Grandjean, 2022 ) . It is important to note that the butter must be chilled in the freezer to a specific temperature. If the butter is too cold, then the dough will break. If the butter is too warm, then it will fuse into the dough, eliminating the layers to create a croissant more bread-like (Suas, 2008). Link : layers of butter and dough Butter's Role in Croissant Texture Butter's chemistry is important when considering how it contributes to croissant texture. Butter is composed of water, butterfat, and milk solids ( Grandjean, 2020 ). When baked, the water in the butter evaporates, creating steam. The steam generated by the butter causes air pockets to form in the dough, puffing up the pastry. The fat of the butter separates the layers of dough, creating the distinct layers of a croissant. Additionally, the butter adds to the crispy, flakey texture of the croissant. The milk solids also contribute to toasted and nutty flavor of the croissant, making it more savory ( Grandjean, 2020 ). Yeast Activation and Rising Dough To prepare croissant dough, yeast is an extremely important component. After lamination, the folded croissants will often left to rest before transferred to the oven to back. This period gives time for yeast activation to occur, allowing the dough to rise. Link : rising croissants The yeast, already present in the dough, will begin to metabolize its sugar, producing carbon dioxide ( Karpenko & Grishin, 2023 ) . The carbon dioxide gives croissants their airy texture. Key Takeaways From butter composition to yeast metabolic processes, science drives to the texture and flavor of croissants! It is incredible to see how after many years of perfecting croissants, science can explain the pastry's mouth-watering qualities. Combining both culinary artistry and scientific knowledge, croissants are just one example of the bridge of science and food. References Grandjean, P. (2020, September 9). Lamination: The Art of the Perfect Croissant . Food & Wine.   https://www.foodandwine.com/cooking-techniques/essential-guide-laminated-pastry-croissants Grandjean, P. (2022, December 22). How to Make Laminated Dough for Croissants, Step by Step . Food & Wine.   https://www.foodandwine.com/cooking-techniques/how-make-all-butter-laminated-croissant-dough Karpenko, D., & Grishin, A. (2023, November 15). Yeast Activation Methods Used in Fermentation Industries | IntechOpen .   https://www.intechopen.com/chapters/115648 Suas, M. (2008). Advanced Bread and Pastry: A Professional Approach . Delmar Cengage Learning.

The connection between what we eat and how we feel is more related than many realize, especially for teenagers, who are at a crucial stage of emotional and mental development. Teenagers are often more prone to fluctuating moods and emotions, so understanding the science of food's impact on mood can empower teens to make nutritious choices that enhance their emotional well-being. The Biochemistry of Mood and Food Nutrition regulates mood through various biochemical processes in the brain. Tryptophan is an amino acid that is also a precursor to serotonin, which is often referred to as the “feel-good” neurotransmitter. On the other hand, foods high in added sugar and heavily processed are not high in tryptophan; therefore, they cannot give the same mood-boosting effects as consuming foods high in tryptophan like turkey, eggs, and nuts. Plus, the consumption of omega-3 fatty acids—found in fish, walnuts, and flaxseeds — has been linked to lower levels of depression and anxiety. These nutrients are essential for brain health and are known to support cognitive functions and emotional regulation (12 Mood Boosting, 2025) . Foods that Boost Mood and Mental Health Here is a list of foods that are natural mood enhancers. Berries : High in antioxidants, they fight oxidative stress and inflammation, both of which can negatively affect mood. Dark chocolate : Known for its rich texture and flavor, dark chocolate can stimulate the production of endorphins, another neurotransmitter and hormone which can elevate mood. Leafy greens : Spinach and kale are nutrient-dense and contain folate, one variant of vitamin B which is critical for brain function and emotional health. Fermented foods : Probiotics in yogurt, kefir, and sauerkraut can support gut health, which has been linked to mental health. A healthy gut can contribute to better mood and reduced anxiety (12 Mood Boosting, 2025) . The Impact of Nutrition on Stress and Anxiety Levels A balanced diet not only boosts mood but also helps in managing stress and anxiety, both common concerns during adolescence. Consuming high-sugar and processed foods may lead to spikes and drops in energy levels, which can exacerbate irritability and anxiety. Conversely, a diet centered on whole, nutrient-rich foods can stabilize blood sugar levels and support mental clarity (O'Neil et al., 2014). Additionally, O'Neil et al. has shown a direct correlation between nutrition and the presence of stress hormones. Diets low in vitamins and minerals can limit the body's ability to cope with stress (O'Neil et al., 2014). For teens facing academic and social pressures, a focus on whole grains, fruits, and proteins can help regulate stress by providing sustained energy and essential nutrients. This is not to say that students should never eat foods that are processed or have added sugars. As always, balance is necessary to make any diet work. However, in order to gain a boost of energy and a brighter mood, considering whole foods is a solution. Tips for Creating Mood-Boosting Meals Some of this information may be overwhelming, but creating meals that support emotional well-being doesn't have to be complicated. Here are a few tips: Plan Ahead : Meal prepping can ensure that healthy options are always available. This helps prevent impulsive unhealthy eating. Include Variety : A colorful plate typically signifies a variety of nutrients. Aim for foods in different colors to maximize the range of health benefits. Remember, balance is everything! Stay Hydrated : Dehydration can negatively affect mood and also make you feel more hungry than you actually are, so make sure to drink lots of fluids. Cook with Others : Involving friends or family in cooking can turn meal prep into a fun and engaging social activity, providing the space to also boost mood through connection. Conclusion Teenagers often face an array of challenges that can impact their emotional well-being. However, an understanding of how nutrition affects mood can empower them to make healthier food choices. By integrating mood-boosting foods into their diets and being mindful of their nutritional intake, teens can significantly improve their mental health and overall happiness. Nourishing the body with wholesome ingredients signifies a step toward a healthier, happier mindset. References 12 Mood-Boosting Foods: Eat Your Way to Happiness!  (n.d.). MEH. Retrieved March 13, 2025, from https://www.mountelizabeth.com.sg/health-plus/article/mood-boosting-foods O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. American Journal of Public Health , 104 (10), e31–e42 . https://doi.org/10.2105/AJPH.2014.302110

Do you typically prefer a salty bowl of chips over a bag of sweet candy? Or do you prefer sweets over savory foods? Food preferences, specifically whether you prefer savory or sweet foods, not only reveal what we like to eat, but they can also give insights on our biology and personality traits. Link Evolutionary Influences on Food Preference Along with many features of our biology as humans, taste has evolved over time. Our ancestors designated sweet flavors as a signal of energy-rich foods. Savory foods, on the other hand, indicated rich protein sources. Savory food lovers prioritize umami flavors, which are often found in foods like meats, cheeses, and fermented items. Savory preferences can reflect an innate appreciation for nutrient-dense foods ( Revell, 2020 ) , potentially leading to a preference for dishes like a hearty stew or a gourmet cheese platter over dessert. Genetic Influences on Food Preference Relating to evolutionary development for sweet or savory preferences in food, each individuals food preferences may stem directly from your parents genetics. A recent study conducted by the Cambridge University Press connected perception of sweetness as dependent of 75% of a commonly found genetic factor inherited by your parents ( Hwang et al., 2015 ) . A higher or lower perception of sweetness may affect if you are more or less drawn to sweetness. Someone who is very sensitive to sweet tastes may think certain foods are too sweet, for example, making them less inclined to eat sweet foods. Who knew your parents could determine which foods you like? Link There also seems to be a development between food preferences even before a human is born. In the womb, often the food that your mother eats has a higher chance of what you like to eat when you are a child through adulthood ( Kaplan, 2015 ) . Another biological aspect that helps determine food preferences is the number of taste buds a person has. The range of taste buds a person can have ranges from 2,000-8,000 ( Revell, 2020 ) , with lower numbers indicating lower perception of taste and higher numbers correlating with higher perception of taste ( Kaplan, 2015 ) . People with the higher end of taste buds are considered "supertasters." Having more taste buds increases the supertasters perception of bitterness, but salty foods can help mitigate bitter sensitivity. Therefore, people who are supertasters often lean more towards salty foods. Link Personality Traits and Food Choices Food preferences often correlate with personality traits. According to research from StudyFinds, individuals who enjoy sweet foods typically display higher levels of agreeableness and warmth ( Melore, 2021 ) . They may approach daily interactions with positivity and optimism, which makes them likable and easy to connect with. Those who prefer savory options tend to be more adventurous and open-minded. The Latch reported that these individuals often seek out new experiences, whether it’s experimenting with spicy dishes or trying unique flavors like kimchi or curry ( Revell, 2020 ) . Such traits often extend beyond their food choices, leading savory-eaters to explore diverse hobbies or travel to unfamiliar destinations. Key Takeaways Recognizing what drives our cravings can offer a valuable perspective on your own biology and your personality, potentially allowing you to branch out to embrace new culinary adventures. Whether you're drawn to sweet delights like cakes or prefer the satiation of savory meals, appreciating these unique preferences can enhance your understanding of yourself and others around you. References Hwang, L.-D., Zhu, G., Breslin, P. A. S., Reed, D. R., Martin, N. G., & Wright, M. J. (2015). A Common Genetic Influence on Human Intensity Ratings of Sugars and High-Potency Sweeteners. Twin Research and Human Genetics , 18 (4), 361–367.   https://doi.org/10.1017/thg.2015.42 Kaplan, A. (2015, September 6). Why You Prefer Sweet or Salty Food | SiOWfa15: Science in Our World: Certainty and Controversy .   https://sites.psu.edu/siowfa15/2015/09/06/why-you-prefer-sweet-or-salty-food/ Melore, C. (2021, May 15). Sweet or savory? Your snack choice reveals a lot about your personality . Study Finds.   https://studyfinds.org/sweet-savory-snack-personality/ Revell, J. (2020, December 22). The Science Behind Why Some of Us Love Sweet while Others Prefer Savoury . The Latch.   https://thelatch.com.au/why-some-love-sweet-savoury/

Have you ever opened up your phone and found another notification of food become Hepatitis A, Salmonella, or norovirus infected? Unlike on social media where certain food recipes can go viral, food itself becomes viral when it is able to spread foodborne illnesses usually caused by viruses. Bacteria also commonly causes foodborne illnesses. In order to protect public health, we must understanding how food becomes viral, how it spreads, and how to prevent it. Link How Does Food Become Viral? Food can become contaminated with viruses and bacteria during all stages of food production, processing, and distribution (Miranda & Schaffner, 2019) . Generally food be contaminated in several ways, including: Contaminated Water and Soil: Crops irrigated with contaminated water or grown in contaminated soil can acquire harmful pathogens which are passed on after harvest. Improper Handling and Hygiene: Food handlers without proper hygiene practices can transfer viruses and bacteria to food. Cross-Contamination: Using the same cutting boards, utensils, or surfaces for raw and cooked foods can lead to cross-contamination. Other people can also transmit bacteria and viruses to food. That is why it is important to wash your hands before you cook or eat! How Foodborne Illnesses Spread Once food is contaminated, the spread of foodborne illnesses can occur rapidly (Petrović & D’Agostino, 2016) . The National Center for Biotechnology Information  (NCBI) explains several key causes in the spread of these illnesses: Person-to-Person Transmission: Infected individuals can spread viruses and bacteria directly through contacting and contaminating surfaces, objects, or other people. Consumption of Contaminated Food: Eating food contaminated with pathogens can lead to outbreaks of foodborne illnesses. Not only will you most likely acquire the illness, but you are more likely to spread the illness to others. Global Food Distribution: The global nature of food distribution means that contaminated food can quickly reach a large audience, leading to widespread outbreaks all over the world. Preventing Food from Becoming Viral Preventing the spread of foodborne illnesses requires a multi-faceted approach (Affairs (ASPA), 2019) . Several strategies for preventing food from becoming viral are: Proper Food Handling and Hygiene: Implementing and practicing strict food safety practices can help prevent the spread of viral diseases in the food production phase. Safe Food Preparation: Cooking food to the appropriate temperatures and using separate utensils and surfaces for raw and cooked foods to avoiding cross-contamination can limit the spread of during food preparation. Regular Inspections and Monitoring: Regular inspections of food production and processing facilities can help identify and address potential sources of contamination. Conclusion Understanding how food becomes viral, how it spreads, and how to prevent it is essential for maintaining public health and food safety. By following proper food safety practices and staying informed about potential risks, there can be a significant reduction to the spread of foodborne illnesses to ensure that our food remains safe to eat. References Affairs (ASPA), A. S. for P. (2019, April 12). Bacteria and Viruses  [Page]. FoodSafety.Gov .   https://www.foodsafety.gov/food-poisoning/bacteria-and-viruses Miranda, R., & Schaffner, D. (2019, December). Virus risk in the food supply chain—ScienceDirect .   https://www.sciencedirect.com/science/article/pii/S2214799318300353 Petrović , T., & D’Agostino, M. (2016). Viral Contamination of Food. Antimicrobial Food Packaging , 65–79.   https://doi.org/10.1016/B978-0-12-800723-5.00005-X

When was the last time you watched a movie for fun? Now, were you also snacking on something as you were watching? Most people say "Yes!" From popcorn and candy at the theater to snacks on the couch, eating while watching movies feels natural. But why do we pair food with entertainment so often? Apparently, humans have a combination of psychological, sensory, and social influences that drive this our movie cravings. Link A Cultural and Social Habit Eating while watching movies is deeply engrained in many cultures. The tradition of snacking at the movies in the United States dates back to the early 20th century when vendors began selling popcorn outside theaters. Over time, it became an expected part of the movie experience ( Geiling, 2013 ) . At home, sharing food during a film can also be a social bonding activity or a gesture of hospitality, reinforcing the habit. A Sensory Distraction One reason we continuously eat while watching movies is that screens can lure our attention, making us less aware of how much we're consuming. According to a study published in the publication Appetite , distracted eating—such as eating while watching TV—can lead to increased food intake because our brains are too focused on the screen to register fullness cues ( Zhou et al., 2017) . One example of this phenomenon is when you look down at your popcorn bucket, realizing you are almost done when it was full just a few minutes ago. Don't worry, everyone has probably been there. Dimming the Lights A general trend showed that people are more drawn to food in darker light. Restaurants use dark lighting to their advantage. Humans often feel more relaxed in dim lighting, which increases our desire to engage in other relaxing activities like eating. Lighting also influences what people choose to eat. Usually, the dark ambiance triggers us to choose more indulgent, delicious foods like movies snacks ( Weiss, 2023 ). Sarah Lefebvre, an associate professor of marketing at Murray State University, conducted a study in 2022 on what she calls "sensory compensation." By sensory compensation, she means if sight is compromised in a darker environment, then one's sense of taste will be more intense as a result. Consequently, snacks are not only more tempting in dark environments, but more delicious when combined with all of the other sensory and social factors of movie watching ( Weiss 2023 ). Conclusion Eating while watching movies is a multi-sensory, psychological, social, and cultural phenomenon. Snacking while watching movies is quite the opposite of mindless but actually biological and behavioral because of a variety of factors that are quite surprising! References Geiling, N. (2013, October 3). Why Do We Eat Popcorn at the Movies?  Smithsonian Magazine.   https://www.smithsonianmag.com/arts-culture/why-do-we-eat-popcorn-at-the-movies-475063/ Weiss, H. (2023, August 8). The Science Behind Why We Eat so Much at the Movies . TIME.   https://time.com/6302767/movie-theaters-turn-us-into-bottomless-pits/ Zhou, S., Shapiro, M. A., & Wansink, B. (2017). The audience eats more if a movie character keeps eating: An unconscious mechanism for media influence on eating behaviors. Appetite , 108 , 407–415.   https://doi.org/10.1016/j.appet.2016.10.02

Acne and blemishes are common, natural skin conditions that can appear on one's skin after puberty that can be influenced by various factors, including diet. Teenagers, due to hormonal influences, are especially prone to acne and skin blemish accumulation ( Acne ). Interestingly, certain foods can help combat these skin conditions by improving overall skin health for glowing and clear skin. Link Anti-Inflammatory Foods Foods rich in antioxidants, such as fruits and vegetables, play a crucial role in reducing inflammation. Berries, spinach, and kale are packed with vitamins A, C, and E, which help fight oxidative stress and promote skin healing. In others, they constitute to glowing, clear, and pliant-appearing skin. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, also possess anti-inflammatory properties that can help reduce acne outbreaks ( Millward, 2014 ). Low Glycemic Index Foods A glycemic index is a measurement given to foods based on how fast they can make your blood sugar increase upon consumption. The glycemic index is based on a scale from 1-100. The higher the number, the quicker the food will raise blood sugar. High glycemic index (GI) foods (GI of 70+), such as white bread and sugary snacks, can cause spikes in insulin levels, leading to increased oil production and acne. Incorporating low GI foods (GI of 55 and below) —such as legumes, whole grains, and most fruits—can help maintain stable blood sugar levels and reduce the likelihood of breakouts ( Meixiong, 2022 ) . Link Probiotics and Fermented Foods Commonly found in yogurt or fermented vegetables, probiotics are live bacteria and yeast that restore and maintain healthy gut environment ( What are Probiotics ) . Gut health is strongly linked with skin conditions. Therefore, foods high in probiotics like kombucha, kimchi, sauerkraut, miso, and pickles promote not only healthy gut microbiota but also healthy skin. A strong gut microbiome can reduce inflammation and improve skin clarity, making it an essential component in combating acne ( Habeebuddin, 2022 ) . Link COnclusion Just remember, acne and skin blemishes are completely normal, and they happen to a lot of teenagers and even adults. That being said, a balanced diet rich in anti-inflammatory, low GI, and probiotic foods can significantly contribute to clearer skin, exemplifying the fascinating connection between nutrition and skin health. References Acne . (2021, November). Teens Health.   https://kidshealth.org/en/teens/acne.html Habeebuddin, M., Karnati, R. K., Shiroorkar, P. N., Nagaraja, S., Asdaq, S. M. B., Khalid Anwer, Md., & Fattepur, S. (2022). Topical Probiotics: More Than a Skin Deep. Pharmaceutics , 14 (3), 557.   https://doi.org/10.3390/pharmaceutics14030557 Meixiong, J., Ricco, C., Vasavda, C., & Ho, B. K. (2022). Diet and acne: A systematic review. JAAD International , 7 , 95–112.   https://doi.org/10.1016/j.jdin.2022.02.012 Millward, A. (2014, November 23). Anti-Inflammatory Diet For Optimum Skin Health . Andy Millward - Facialist.   https://andymillward-facialist.co.uk/anti-inflammatory-diet-for-optimum-skin-health/ What Are Probiotics & What Do They Do?  (n.d.). Cleveland Clinic. Retrieved March 17, 2025, from   https://my.clevelandclinic.org/health/treatments/14598-probiotics

Many health and fitness influencers hype up high-protein diets for muscle tone and overall health. While there may be some benefits to higher protein diets, especially if you are an athlete, is eating more protein truly good for fitness and performance? What are Proteins? One of the three macronutrients along with carbs and fat, protein is necessary for countless biochemical functions like development and tissue repair ( When It Comes to Protein , 2018). The recommended intake of protein is 0.8 grams per kilogram of body weight ( When It Comes to Protein , 2018) with slight differences between men and women. People who exercise frequently and need to repair muscle tissue more often may need to consume more. Contrary to popular belief, while protein may help benefit certain aspects of performance, eating too much protein can cause kidney dysfunction and increase muscular cramps. Damage of Too Much Protein on Kidney Health High protein intake causes more acid to be produced in body fluids. (Barzel & Massey, 1998 as cited in Delimaris, 2013). Increase in protein intake has also been associated with hypercalciuria, a condition when the body secretes overly calcium-concentrated urine, which in turn decreases calcium retention in the body. Lower calcium has also been correlated with bone loss and increased risk of bone fractures (Hanahan & Weinberg, 2011). Increased calcium in the urine due to hypercalciuria can also cause kidney stone formation (Goldfarb, 1988 as cited in Delimaris, 2013).  Proteins Association with Muscle Cramps Calcium is also essential for proper muscle contraction, and having low retention of calcium may dysregulate muscle contraction, increasing muscle cramps. In the same way, the kidneys need more water to filter the acids, taking necessary hydration away from muscles. Interestingly, eating more amounts of protein does not necessarily increase thirst, so people may not feel dehydrated when they actually are. Not realizing they are dehydrated and not drinking enough water increases the risk of muscle cramps. Conclusion Associated with conditions like hypercalciuria, bone loss, kidney stones, and muscular cramps, high-protein diets have downsides. Social media influencers often publicize high-protein diets to increase muscle tone and mass, and while protein may help these areas, eating too much protein for your needs may do more harm than good. The research is not to say that eating a high-protein diet is always harmful; however, it is important to learn how your own body functions, and not rely heavily on what works for others. references Barzel, U. S., & Massey, L. K. (1998). Excess dietary protein can adversely affect bone. The Journal of Nutrition , 128 (6), 1051–1053.   https://doi.org/10.1093/jn/128.6.1051 Delimaris, I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutrition , 2013 , 126929.  https://doi.org/10.5402/2013/126929 Goldfarb, S. (1988). Dietary factors in the pathogenesis and prophylaxis of calcium nephrolithiasis. Kidney International , 34 (4), 544–555.   https://doi.org/10.1038/ki.1988.216 Hypercalciuria—An overview | ScienceDirect Topics . (n.d.). Retrieved March 11, 2025, from   https://www.sciencedirect.com/topics/medicine-and-dentistry/hypercalciuria When it comes to protein, how much is too much?  (2018, May 9). Harvard Health.   https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much