Why Personalized Nutrients Are the True Building Blocks of Wellness

Personalized nutrients are the building blocks of tailored dietary interventions. They’re not chemical substances invented just for you — although that would actually be amazing. These are the same nutrients you can get from the environment and supplements, except they’re precisely what your body requires and not what society thinks you should have. The personalization of nutrition is a hot health trend backed by decades of research, which belongs to the future. Its time has finally come, so discover why this revolutionary concept may be the key to better chronic disease prevention and management. The Idea Makes Absolute Sense Personalized Nutrition Is a Throwback No Single Diet Can Prevent or Treat Chronic Diseases Society Is Ready for Personalized Nutrients More Personalized Nutrient Questions The Idea Makes Absolute Sense No two individuals are biologically identical, not even twins. Each person is a product of genetic variation and environmental influences. Although humans are genetically similar, slight differences between individuals can influence susceptibility to diseases and reactions to certain medications. For example, two siblings born from the same egg and sperm can become unique from one another, as they undergo small mutations during development and adapt to the conditions they encounter throughout their lives. If everyone is unique, then it only makes sense that everyone requires a unique set of nutrients for wellness. Personalized nutrition addresses this notion, as any mismatch between genes and dietary intake can negatively affect the body. Personalized Nutrition Is a Throwback This modern term aims to replicate the magic of old-world food knowledge. Before industrialization, everybody mostly ate what was locally available. Parents shaped the household food environment, raising children on family recipes and teaching them conventional cooking practices. The geographic availability of nutrient sources, parental dietary regulation and the continuous transmission of gastronomic wisdom developed local food cultures. The diets that emerged from them were sufficient to meet people’s biological needs, as encoded in their genes. Globalization has disrupted this harmony with the environment. Suddenly, food products from faraway places have become easily accessible. The internet has bridged food cultures, encouraging everyone to branch out. The explosion of nontraditional food options has driven significant cultural shifts, altering long-established dietary habits and changing how local populations consume food in terms of quality and quantity. Some have developed a taste for palatable, lower-nutrient foods, and overindulgence has become socially acceptable. Today’s personalized nutrition movement can’t convince the world to revert to the eating conventions of the preindustrial era. However, its proponents aim to promote customized diet plans based on a person’s genetics, microbiome, health history and lifestyle rather than one-size-fits-all advice for wellness. No Single Diet Can Prevent or Treat Chronic Diseases Nutrient-related chronic diseases as a health threat are a fairly recent phenomenon. Infectious diseases were the primary cause of death before industrialization, indicating that traditional local diets didn’t cause long-lasting health conditions that required ongoing medical attention. In contrast, chronic illnesses account for most of the deaths worldwide today, when exposure to imported ingredients and foreign cuisines is highest. In response, health organizations have standardized dietary guidelines to prevent common chronic diseases, such as diabetes and obesity, and better clinically manage patients. While these standards help improve the level of care people living with chronic diseases receive, policymakers rarely consider genetic and cultural factors when recommending dietary intake. The ineffectiveness of eating a vague, balanced diet and other pieces of generic advice can be more pronounced in countries with diverse immigrant populations, such as the United States and Canada. Moreover, putting specific diets on a pedestal can be detrimental. This practice assumes that some diets are better for most people than others, which couldn’t be further from the truth. Every local diet unaffected by significant foreign influences is sufficient to protect the native population from nutrient-related chronic diseases. Promoting a nonnative diet to the general public without contextualizing it is unlikely to achieve its intended health benefits. For example, the Mediterranean diet provides personalized nutrients mainly to people born and bred in the region. Encouraging others to adopt this dietary regimen for weight management while ignoring its lifestyle components may fall short in meaningfully curbing obesity. Demographic groups that value social and mindful eating less — which are front and center in the broader Mediterranean food culture — are less likely to be intentional about meal planning and enjoy the diet’s perceived healthy benefits. Society Is Ready for Personalized Nutrients The science behind personalized vitamins and has matured enough to be commercially viable. MarketsandMarkets projects that the global personalized nutrition market to reach $30.94 billion by 2030, nearly doubling from its estimated size in 2025. Technological advancements, such as omics sciences, wearables, and artificial intelligence-driven platforms, and the adoption of preventive health care players, including insurers and providers, are the primary growth drivers. High costs of personalized vitamin and mineral supplements and the lack of standardized frameworks hold the market back from growing more quickly. Nevertheless, expect more corporate wellness programs to incorporate personalized nutrition into them from here on out, as more health plans cover its corresponding tests and services. Frequently Asked Questions Here are the answers to the most common questions about personalized nutrients. Are Personalized Vitamins Worth It? Personalized vitamin packs are worth the expense, as their custom formulations address your diagnosed nutrient deficiencies. Only a qualified health care professional, such as a dietitian, can determine whether you absolutely need them, so consult one for a proper assessment. What Are the Top Supplements Everyone Should Take? Not everyone has to take supplements, as they’re only for filling the nutritional gaps you can’t close with your diet. The most commonly recommended ones are vitamin D, magnesium and omega-3 fatty acids because most can’t get enough of them from food alone. However, dietary supplements are beneficial if they match your nutrient deficiencies, which only a qualified health care provider can identify. What Supplements Are Not a Waste of Money? Any dietary supplement is not a waste if your body truly needs it. Otherwise, you risk damaging your kidneys and liver due to oversupplementation. To achieve your wellness goals and make every penny count, consult a qualified professional for personalized nutrition advice. Do Personalized Supplements Help With Recovery? Getting personalized nutrients from supplements may help speed up muscle recovery. Speak with a qualified health care provider for targeted supplementation advice. Do Personalized Supplements Help With Performance? Personalized vitamin and mineral supplements may help boost athletic performance, as they ensure targeted nutrient delivery to address specific deficiencies. A qualified health care provider can tailor a customized plan to address your nutritional gaps to minimize the inflammation you experience from exercise and support natural energy production to reduce fatigue. Eat the Rainbow, but Personalize Your Plate Customized dietary interventions are necessary to mitigate the effects of modern dietary preferences brought on by the world’s increasing interconnectedness. Personalized nutrients should only become more accessible and affordable over time, so exciting times are ahead for wellness enthusiasts.

Protein powder shouldn’t feel like a punishment, and it shouldn’t taste like one either. The problem isn’t usually the protein itself, but rather how you use it. When you stop treating protein powder like the main event and start thinking of it as part of something bigger, the flavor improves immediately. There are plenty of protein powder recipes that are flexible and meant to taste like real food. Why You Should Add Protein Powder to Your Recipes You don’t need to consume protein powder on its own for it to be effective. When you add it to foods you already enjoy, it becomes easier to use consistently and far more pleasant overall.  Helps you stay fuller for longer: Protein slows digestion and helps regulate appetite, which can reduce the urge to snack between meals or overeat later in the day.  Supports muscle maintenance and recovery: Protein isn’t only important immediately after exercise. Spreading protein intake across meals helps support muscle repair, strength and overall physical resilience. However, if you use it after a challenging workout, it can help repair the tiny muscle tears that come from exercise.  Improves the nutritional balance of everyday meals: Adding protein to carb-heavy foods like oats or smoothies creates a more balanced meal that supports steady energy levels rather than quick spikes and crashes.  Blends more naturally into food than plain drinks: When mixed into recipes with fats, fiber and strong flavors, protein powder loses its chalky texture and artificial taste, making it much easier to enjoy.  Offers flexibility for different dietary needs and preferences: Whether you use whey or plant-based protein, there are options that work for different digestive needs and taste preferences.  Makes it easier to meet protein needs without changing how you eat: Instead of forcing yourself to drink shakes you don’t enjoy, you can simply enhance the meals and snacks you already like. Encourages consistency by removing the “diet food” feeling: When protein feels like part of normal food rather than a supplement, it’s much easier to stick with over time. 12 Must-Try Protein Powder Recipes Protein powder doesn’t have to be bland, chalky or something you tolerate just to hit a goal. These protein powder recipes will change your fitness game.  Creamy Vanilla Cinnamon Smoothie Vanilla protein powder works best when you lean into warmth and creaminess. Pairing it with banana, yogurt and a touch of cinnamon creates a flavor that feels familiar and comforting, almost like a nightly spiced dessert. This banana provides natural sweetness, the yogurt smooths out any chalky texture and the cinnamon helps mask that artificial edge some vanilla powder have.  Protein Oatmeal Oatmeal is one of the easiest places to hide protein powder, but the timing matters. Stirring it in after you’ve cooked the oats helps you avoid that gritty texture. Vanilla or unflavored protein works best here, especially when paired with ingredients that bring warmth and richness, like nut butter, fruit or a drizzle of honey.  Yogurt and Protein Dessert Bowls Mixing protein powder directly into thick yogurt creates something closer to a mousse than a shake. Chocolate protein starts to taste like pudding, while vanilla becomes a neutral base you can build on. Letting it sit for a few minutes helps the texture smooth out and the flavors settle. This is a great option if you still need to reach your protein goal at the end of the day.  If you want an extra nutrient boost, add your favorite protein powder to a serving of Greek yogurt. Greek yogurt is calcium-rich and high in protein, improving bone density and lowering your risk of osteoporosis.  Protein-Boosted Pancakes or Waffles Protein powder shines in baked or cooked foods when it’s not the main flavor. Adding it to pancake or waffle batter works better because the other ingredients do most of the flavor work. Chocolate protein powders can add richness, while vanilla blends disappear almost entirely when paired with warm toppings like fruit or nut butter. A moderate amount improves nutrition without ruining texture or taste.  Iced Protein Coffee Protein powder doesn’t need to compete with coffee. Vanilla, caramel or even chocolate protein powders work surprisingly well in iced coffee drinks, especially when paired with milk or a dairy-free alternative. The bitterness of the coffee balances out the sweetness of the protein, which makes the whole thing taste more natural. If you’re dairy-free or vegan, you can use oat or almond milk instead and substitute the whey for vegan protein. Vegan protein powder omits the whey protein to support your dietary preferences.  High Protein Ice Cream Alternatives Blended frozen fruit with protein powder creates a soft-serve texture that feels like a treat. The cold temperature helps mute any lingering aftertaste, while the fruit provides enough sweetness that you don’t need much else. Vanilla protein disappears easily here, and chocolate turns it into something close to a frozen dessert.  Warm Protein Drinks You don’t have to drink protein cold. You can gently heat chocolate protein powder with milk to create a hot chocolate-style drink that feels comforting and intentional. The warmth actually helps soften the sweetness and makes the flavor feel richer. This works well in the evening when a cold shake sounds unappealing but you still want something filling.  Protein Chia Pudding Chia seeds already thicken liquids, so adding protein powder actually improves the texture rather than fighting it. Vanilla or lightly sweetened powders work best, especially when paired with fruit or spices. The protein blends in more naturally once the pudding sets, and you avoid that raw protein taste entirely. Plus, chia seeds are a great source of fiber and omega-3 fatty acids. It’s filling and surprisingly indulgent. Protein Mug Cakes Protein powder works surprisingly well in quick, single-serve baked treats. When combined with ingredients like banana, oats or nut butter, it loses that artificial edge and becomes part of the structure instead of the star. Chocolate protein is especially good here because heat deepens the flavor. This is a solid option when you want something warm and sweet without committing to a full dessert.  Protein-Infused Banana Bread and Muffins Protein powder blends well into baked goods that already have moisture and sweetness. Banana bread, muffins and loaf-style bakes are especially forgiving because the fruit masks any aftertaste and keeps the texture soft. Vanilla protein disappears easily, while chocolate protein adds richness without tasting artificial.  Protein Oat Bars and Snack Squares Homemade bars are one of the most practical uses for protein powder. When combined with grains, nut butters and fruits, the protein blends in naturally. Baked or chilled versions both work, and the result tastes like a real snack, not a supplement.  Soups and Sauces You read that right. You can mix unflavored protein powder into soups, mashed vegetables and sauces, as long as the dish already has strong savory flavors. Think creamy soups or blended sauces where texture matters more than sweetness. This works well if you’re burned out on sweet protein options entirely.  Try These Tasty Protein Powder Recipes Protein powder works best when it fits into your routine instead of forcing you to change it. By adding it to foods you already enjoy, you get the benefits of protein without sacrificing flavor or texture. 

Everyone has those mornings when they wake up too late or too tired to whip up something healthy for breakfast. When that happens, and you end up resorting to the nearest drive-through for something quick and easy, you don’t have to beat yourself up. Although fast food is typically associated with high calories and low nutritional value, eating it for breakfast doesn’t have to mean a sugar crash by 10 AM. With a bit of know-how, it can actually work in your favor. These healthy fast food breakfast picks are quick, widely available and balanced enough to keep you going until lunch. What to Look for in a Fast Food Breakfast to Make It Healthier Sometimes, fast food is unavoidable. According to the CDC, about one-third of adults in the U.S. had fast food on a given day between August 2021 and August 2023. If you find yourself reaching for fast food at breakfast more often than you would like, the first thing to look for is protein. It helps reduce hunger and keeps you feeling full for longer, which can prevent mindless snacking later in the morning. The USDA dietary guidelines recommend that adult women consume at least 46 grams of protein per day, while adult men should aim for 56 grams. Fiber should also be high on the list because it slows carbohydrate absorption, helps keep blood glucose levels steady and supports digestive health. When waiting in line at your favorite fast food chain for breakfast, try to pick one with the highest fiber content on the menu. Five to eight grams is a great target. Aside from protein and fiber, don’t forget to check the portion size. A good rule of thumb is to choose an item with 400 to 700 calories, depending on your needs. It may not always be easy, but it’s also worth paying attention to sodium, saturated fat and added sugars when you’re choosing a healthy fast food breakfast menu. Many fast food breakfast items are usually high in all three, which can leave you feeling sluggish during the day and may lead to serious health issues.  The 10 Healthy Fast Food Breakfasts to Try Today Here are the top fast food breakfasts that won’t derail your diet, in no particular order. 1. Egg McMuffin from McDonald’s The McDonald’s Egg McMuffin is very popular and one of the few healthy options on the breakfast menu. One sandwich contains about 310 calories, 17 grams of protein, 30 grams of carbohydrates and 2 grams of fiber. It’s filling enough to carry you through the morning. The main things to watch are sodium and saturated fat, so you may want to keep the rest of your meals lighter on these fronts. You can also skip the muffin altogether for a lower-carb breakfast. Another option to consider from McDonald’s is the Fruit and Maple Oatmeal. It’s made with wholegrain oats, diced apples, raisins and cranberries. Aside from providing enough fiber, it only has 150 milligrams of sodium, which is relatively low for a fast food breakfast. 2. Egg White and Roasted Red Pepper Egg Bites from Starbucks Starbucks’ Egg White and Roasted Red Pepper Egg Bites are convenient and satisfying if you’re trying to avoid pastries or sugary items. Made with egg whites, roasted red peppers, spinach and cheese, one serving provides 12 grams of protein with just 170 calories.  For more fiber, opt for the Spinach, Feta and Egg White Wrap. Unlike the egg bites, which offer zero fiber, the wrap has 3 grams of fiber. It combines egg white with spinach, feta cheese and sun-dried tomato cream, all wrapped in a whole wheat tortilla.  3. Egg White Grill from Chick-fil-A Packing 27 grams of protein into just 300 calories, Chick-fil-A’s Egg White Grill is an excellent healthy fast food breakfast option. You’ll get grilled chicken with a light citrus seasoning, egg whites, and American cheese, all served on a toasted English muffin. It’s filling enough to keep hunger at bay well into the morning. You also have the option to order it without cheese if you’re keeping an eye on your sodium and saturated fat intake. Since the Egg White Grill is low in fiber, pair it with Chick-fil-A’s fruit cup for a more well-rounded breakfast. The mix of apples, mandarin oranges, strawberries and blueberries provides fiber and vitamins.  4. Jr. Sausage, Egg and Cheese Breakfast Burrito from Sonic Sonic’s Jr. Sausage, Egg and Cheese Breakfast Burrito may not seem like a healthy pick at first glance, but its smaller portion size works in its favor. With only 280 calories and 12 grams of protein, it’s a satisfying breakfast option that’s healthy enough if you’re in a pinch. To boost nutrition without adding many extra calories, you can add vegetables like tomatoes or jalapenos. Keep in mind, though, this breakfast burrito contains 830 milligrams of sodium. Since the recommended limit for most adults is 1,500 milligrams a day, it’s essential to be mindful of your sodium intake for the rest of the day. 5. Greek Yogurt with Mixed Berries Parfait from Panera If you’re not in the mood for eggs, Panera’s Greek Yogurt with Mixed Berries Parfait is a refreshing alternative. It combines Greek yogurt with fresh seasonal berries and maple butter pecan granola made from whole grains. Since Greek yogurt is rich in protein, this fast food breakfast item still offers 16 grams of protein. The main thing to watch out for is added sugar from the granola and honey, so avoid pairing it with sugary beverages to prevent a mid-morning crash.  Is Eating Fast Food Better Than Skipping Breakfast? Breakfast is the most important meal of the day for a reason. Skipping has been linked to decreased calorie burn, and starting the day without it can leave you feeling sluggish and unfocused. You may even notice stronger cravings and irregular digestion when you skip breakfast. Fast food has a reputation for being unhealthy, but it can still provide a valuable source of energy and nutrients when there are no other options available. As long as you choose the healthier options and treat it as an occasional solution rather than a daily habit, you can stay on track with a balanced diet. Fast, Easy and Actually Good for You You don’t need a perfectly plated breakfast at home to start the day well. Sometimes, the healthiest choice is simply knowing what to order at the nearest fast food chain when time is not on your side. These five healthy fast food breakfast options are practical solutions that help you stay consistent with your eating habits, even on the busiest mornings.

Eating healthy and tasting food while staying on a budget is feasible. However, it may be challenging, depending on your budget and time. If you have limited time in the kitchen, consider ordering takeout or relying on meal delivery services. Is HelloFresh worth it if you’re trying to maintain a healthy lifestyle? Here’s a complete breakdown.  Breaking Down the HelloFresh Cost Per Month The monthly cost of HelloFresh depends on the quantity of food you order. Customers must order at least two meals per week, as it’s the website’s minimum requirement. The maximum is four servings per recipe and six meals weekly, which is enough to feed a family for almost a week. The scalability is terrific, as you can adjust based on your schedule.  HelloFresh meal kits vary in price, so you can order budget-friendly options from the non-premium section. These dishes may include beef and green bean bowls or pork and pepper enchiladas. Conversely, you can pay for premium ingredients like steak and shrimp. Some meals are ready to cook in the kitchen, whereas others are even quicker in the microwave.  Experimenting With the HelloFresh Cost Per Month Ordering two meals for two people yields a total of four servings. You can expect to pay around $65 for the box, as it charges $10.99 for shipping. Overall, that’s around $16 per meal for the smallest kit. However, increasing your order decreases the cost per dish. For example, The Kitchn ordered three meals at $13.49 per serving, totaling $82.93.  Imagine you get the minimum order from HelloFresh, paying $65 per week. That’s approximately $260 per month for 16 servings or $3,280 per year. This cost will cover most of the meal — that said, you must consider the other ingredients. HelloFresh assumes you already have the basics, such as seasonings and oil, on hand. Factor these prices into your budget if your pantry is empty.  Comparing the Cost of HelloFresh to Homemade Meals and Takeout HelloFresh may be worth it compared to eating at restaurants. The cost depends on where you’re eating, as the cost can differ significantly. Experts estimate that the average American household spends approximately $3,228 annually, or around $269 per month. The price is comparable to dining at restaurants, which may appeal to people with less time.  While HelloFresh seems economical, it’s still more expensive than a meal containing ingredients from the grocery store. For instance, a RealPlans analysis compared the cost of chicken enchiladas and hamburgers. In each instance, the homemade meal was cheaper than the meal kit and restaurant delivery. You can control the costs and ingredients, although you must commit time to cooking.  Is HelloFresh Worth It for Your Budget? Determining the value of HelloFresh depends on your household size and daily itinerary. If you have long workdays, you may have limited time or energy. Working 10 hours, shopping at the grocery store and preparing a meal can be a significant challenge. Having the food at home ready to cook or microwave makes life easier. It’s also healthier than constantly ordering takeout.  HelloFresh is worth it for someone who’s learning to cook. Grocery shopping and finding recipes can be intimidating, so meal kit services solve the conundrum for you. You get preportioned ingredients, thus reducing questions about how much to use per dish. It also saves you from buying whole jars if you only need small portions of rarely used items.  Smaller households tend to get the most value from HelloFresh and other meal kit services. One or two people may need help using all the fresh ingredients before they spoil. If you buy a week’s worth of groceries, the fruits and vegetables could spoil by the last days. Smaller portions for two people help you avoid eating the same meal for days on end.  Considerations Before Using HelloFresh HelloFresh has transformed modern kitchens by making homemade meals more accessible to everyday people. It’s convenient and a potential catalyst for a healthy diet. Should you start using it? Here are a few key considerations to keep in mind.   1. Budget First, consider your budget and the cost of HelloFresh per month. It’s nuanced, so be conscious of this calculation. Examine your monthly expenses and determine how much you have for the delivery service. Be mindful of the costs on a per-serving basis, as they’re typically higher due to shipping. However, you can save some dollars by reducing food waste.  2. Dietary Needs If you have dietary restrictions, a meal kit service can be more complicated. For instance, vegan diets require plant-based proteins, even dairy products. HelloFresh offers dedicated sections for your preferences, including gluten-free meals. However, the food may be contaminated due to cross-contamination from shared kitchen spaces. Therefore, some individuals prefer to source their own ingredients for safety reasons.  3. Serving Size If you’re cooking at home, you can make as much as you want. However, HelloFresh sends predetermined portions for each meal. Two servings are enough to feed two people, depending on the recipe. You may find the dishes to be smaller than what you’d like. It all depends on your perspective! Some customers add ingredients they already have at home.  4. Food Storage  HelloFresh operates like a Toyota manufacturing plant. The ingredients arrive just in time for assembly, so you should cook them promptly. Most meals last between two and five days, depending on the purchase. Conversely, buying food from the grocery store offers more control. You can purchase frozen proteins and vegetables to extend their shelf life.  5. Time Commitments How long do you want to spend in the kitchen making meals? HelloFresh dishes take 20-30 minutes to prepare, depending on the recipe. However, you must add more time and be realistic about the process. For instance, you’ll need to do prep work by chopping and peeling vegetables. Then, there are extra considerations for cleaning afterward.  6. Picky Eaters HelloFresh offers a vast selection of meal options, spanning various meats and vegetables. However, you must consider what your household will actually eat. If your family members are picky, it may be challenging to justify the subscription fee. Instead, consider tailoring your shopping to their preferences by visiting the grocery store.  Determining the Value of Meal Kit Services A healthy lifestyle begins with mindful eating and the use of nutritious ingredients. If you’re trying to eat better, you may be intimidated by the amount of grocery shopping and cooking. HelloFresh can make life easier by removing obstacles and offering more structure. However, its monthly costs necessitate a thorough budget review and careful consideration. Ask yourself what’s best for your wallet and your sanity. 

Nutritional psychiatry is an emerging field that explores the connection between what we eat and how we feel, mentally and emotionally. It is not a replacement for therapy or traditional mental health treatment, but it is a powerful tool for self-help.  How Does Nutritional Psychiatry Work? Just as your diet impacts your physical health, it also has a profound effect on brain function, mood regulation and cognitive clarity. By understanding the interactions between food and the brain, nutritional psychiatrists are able to make dietary recommendations to improve mental and emotional well-being.  There are three key reasons why food is inextricably linked to mental health: 1. Your Gut is Connected to Your Brain The gut and brain have a complex pathway of interaction. It works via the vagus nerve and hormones and molecules released by the gut into the bloodstream. Additionally, neurons are not only found in your brain — there are 100 million neurons lining your gut, giving it the nickname of “the second brain”.  Although this gut-brain axis has been known for decades, the implications of it are still being explored. New discoveries are emerging all the time. For instance, until recently, the brain fog and cognitive impairments of long COVID were poorly understood, as the virus does not breach the blood-brain barrier. In 2023, scientists discovered that post-viral inflammation in the gut was inhibiting the gut’s ability to produce serotonin. This key chemical messenger affects both happiness and cognition. Low serotonin levels hampered vagus nerve communication with the brain. The study found that this directly disrupted memory and learning. What seemed to be a brain problem in fact originated in the gut and was disrupted by the virus’s effects on the digestive system.   2. Food Can Cause — or Fight — Chronic Inflammation Certain foods can either provoke or calm inflammation — and chronic inflammation is firmly linked to numerous serious physical and mental health issues. A recent study found that the typical high-fat, high-sugar Western diet, which is known to cause inflammation, increases the risk of developing major depressive disorder — proving that what you eat can directly impact your mood and your long-term emotional wellness.  3. Critical Neurotransmitters Come From Your Food The building blocks for important “feel-good” chemical messengers, like serotonin and dopamine, come from your diet. If you don’t eat enough of the relevant types of food, your body will not be able to synthesize enough of these messengers.  Many foods fit the bill for producing these complex neurotransmitters — and it’s not all vegetables! For example, chocolate contains the amino acid tryptophan, which the body uses to produce serotonin. It also contains phenylethylamine, a brain chemical linked to feelings of love.  Key Nutrients for a Healthier, Happier Mind Having understood why and how food impacts the brain, the next step is to know which foods have a positive effect. An overall balanced diet is the most important thing, but within that, some types of nutrients stand out.  NutrientHow It Helps the BrainSourcesOmega-3 Fatty AcidsIt is the most abundant fatty acid in the brain, and is vital for brain cell structure and for reducing inflammation. Fatty fish, such as salmon and mackerel, walnuts, flaxseeds, chia seedsB-VitaminsImportant for energy production and the synthesis of neurotransmitters. Deficiency is linked to low mood, especially in vitamins B12, folate (B9) and B6. Leafy greens, eggs, legumes, lean meatMagnesiumRegulates the production of cortisol — the stress hormone and modulates the body’s stress responses. Leafy greens, legumes, nuts, seeds, whole grainsZincElevates levels of brain-derived neurotrophic factor, which regulates emotions. Deficiency has been linked to anxiety and depression. Shellfish, meat, poultry, legumes, pumpkin seeds, eggs, dairy productsPrebiotics and ProbioticsFoods rich in these, such as fermented foods, have been shown to reduce inflammation. Some probiotic bacteria produce serotonin directly in the gut, while others increase the availability of tryptophan. Yogurt, kefir, kimchi, garlic, onions, bananas, oats Nutritional Psychiatry for Hormonal and Stress Balance A good diet can support stable blood sugar and help with hormonal balance — crucial for mood regulation during the menstrual cycle and perimenopause. Proteins and healthy fats are important for hormone balance. A Mediterranean-style diet is especially good for managing healthy estrogen levels and lowering the cancer risk associated with high estrogen.  Nutrient-dense foods can also help to manage stress and energy levels. For example, foods that help reduce cortisol can make you feel more relaxed. Sustained energy release from these foods also helps the body cope better with stress, preventing the crash that comes from processed foods and sugar.  How to Use Nutritional Psychiatry to Start Eating for Mental Wellness Eating for mental health benefits doesn’t have to be complex. You will have noticed that many of the recommendations are similar to what is recommended for overall heart and brain health. Some easy ways to get started include: Increase your plant-based intake: Plant-based foods regulate intestinal microbiota, thereby soothing the gut-brain axis, reducing anxiety and improving mood. Focus on whole foods: A diet rich in fruits, vegetables, whole grains and legumes is a good goal. It’s a process, not perfection — perhaps begin by introducing one new vegetable a week. Build a brain-boosting plate: A simple visual model for a balanced meal is half a plate of veggies, a quarter plate of lean protein, a quarter plate of fiber-rich carbs and a healthy fat. Make smart swaps: Commit to making one new swap a week. For example, substitute a sugary soda for sparkling water with fruit, or choose a handful of nuts instead of a processed snack. Eat mindfully: By paying attention to your food and how it makes you feel, you can start to identify your own personal food-mood connections. Eat Your Way to Holistic Wellness Nutritional psychiatry can be a powerful ally in your wellness toolkit. If you live with a mental health condition, it cannot replace your doctor’s prescribed treatment or medication. However, it can help you feel better, faster. By making food choices with the gut-brain axis in mind, you can improve your mood, sharpen your cognition and reach a better emotional equilibrium. It all starts with your next meal — are you ready?

Cooking and eating are activities strongly linked to your physical health. However, they can also be impactful when it comes to your mental well-being, especially when done with friends, family members and other loved ones. Some people may still have a preference to cook and eat alone. However, there are perks to inviting others over occasionally. From becoming more health-conscious to relieving stress, here are the benefits of social eating.  1. Become More Intentional There can be a certain dullness when planning meals for just yourself as time goes on. Some people may get takeout and call it a day, but it can be both physically and mentally unhealthy to fall into such a spiral. Social eating can help inspire you to be more intentional about your food.  After all, you want to ensure that people around you eat well. About 29% of Britons hope for good health in their life, both for themselves and their families. Arrange more social eating sessions and curate a healthy menu. 2. Create a Sense of Fulfillment Aside from building your intentions, you’re also creating a sense of fulfilment. Eating with a group brings out the warmth and flavours in your dishes a little more. It makes you stop and remember all the little things that make life worth living.  Cooking together can also create the same impact, as people who engage in productive activities with others cultivate a sense of purpose and boost their mood. They even tend to live longer lives in the fullness of time.  3. Build Connections With Others People rely on each other in one way or another, but it can be challenging when your connections with your loved ones are weak. Most families only eat meals together four out of seven days a week, and friend groups can also get relatively busy. Going out of your way to pencil in social eating can make a difference in your relationships. After all, you get to sit down, chat with one another and enjoy delicious food together.  4. Promote Relaxation Cooking can provide a sense of relaxation, as it provides a nice sensory experience. Whether it’s satisfyingly chopping the ingredients or smelling the aroma of a freshly baked dish, it can be quite a way to unwind after a long day. Then there’s eating together with others. Sharing a delicious meal can help you take a break from whatever’s stressing you out. Others consider it an opportunity to confide in their companion and seek advice.  5. Change Perspective on Food Some people have a weird relationship with food,  which can seriously affect their mental health in the long run. Only one in five adults in the U.K. has a consistently healthy relationship with it. There’s also the matter of viewing cooking and eating as a difficult chore. One of the key benefits of social eating is shifting your perspective on food. You get to see it as an avenue for spending time together with other people. With time and patience, you can mend your relationship with food and remove the guilt of consuming it.  6. Mould Your Skills and Routines Cooking with people can give you further drive to develop your skills in the kitchen. The more you work on your knowledge and techniques, the higher the sense of accomplishment you get. It all leads to courage and confidence to fortify your mental well-being.  That activity and having meals with others can also build routines throughout the week. Knowing what to expect due to repetition can offer peace of mind and make you feel more in control.  How to Cook and Eat Together More With the mental health benefits of social eating in mind, the next question is how to arrange more meals with your loved ones. Follow these key tips to cook and eat together more.  Make a Verbal Invitation Clear communication is key when you want to normalise social eating. Verbally invite your family and friends to cook and eat with you instead of beating around the bush. Remember to be flexible with scheduling— for example, if people aren’t available for dinner, consider organising a brunch instead.  Plan Delicious Dishes Entice people to come over by planning delicious dishes. Chinese and Italian cuisines are the most popular ones across different countries, but you can take into consideration your guests’ favourite foods. Make room for a delightful dessert, as that’s something almost everybody will love.  Learn New Recipes Are you thinking of trying a daunting dish? Invite a friend and make the recipe together. Learning to cook can feel less scary when you have company in the kitchen. Plus, you can reassure each other about taking your time and finding the right technique. Feel free to explore and experiment with different ingredients, as well. Make the Meals Memorable Elevate your social eating session with a nice ambience. Bring out your nicest plates and cutlery to provide a quality dining experience. If it’s sunny outside, suggest bringing the food and dishware outdoors for a pseudo picnic. Play some calming music and take pictures of the meal and your loved one.  Normalise Social Eating There’s a certain beauty in cooking and eating alone, but there’s an undeniable warmth when doing it with others. You can bring generations together with food to enjoy the mental health benefits of social eating.

Coffee and protein are two essentials for an energized morning. Whether you’re looking to fuel a workout, stay full longer or just enjoy a creamy, nutritious cup of coffee, protein is the perfect solution. Instead of loading your coffee with sugar and cream, why not add a boost of protein to keep you going strong? Here are some delicious and easy protein coffee recipes you can try today.  Why Protein Coffee Has Gone Viral The rise of protein coffee — often called “proffee” — exploded thanks to social media. Influencers share their blends for better workouts, weight management and stable energy. People love it because it’s easy, customizable and far more convenient than drinking a coffee AND a protein shake. It also fits into popular lifestyles like high-protein diets, intermittent fasting, bodybuilding and busy-morning routines. What is Protein Coffee? Protein coffee is exactly what it sounds like — a combination of coffee and protein that gives you the best of both worlds. It’s a popular drink among fitness enthusiasts, busy professionals and anyone looking to fuel their day with energy and nutrition. By blending protein powder, collagen or other high-protein ingredients with your morning brew, you get a drink that wakes you up, supports muscle recovery and keeps you feeling full longer. You can make this powerhouse beverage in several ways, from blending a scoop of whey or plant-based protein into a hot or iced coffee to using ready-made protein coffee drinks. Some recipes also incorporate nut butters, Greek yogurt or even egg whites for an extra boost. Whether you prefer it smooth and creamy or bold and robust, protein coffee is an easy way to elevate your morning routine. This simple drink has skyrocketed in popularity on TikTok and Instagram, where “proffee” — short for protein coffee — has become a trending wellness staple. The Best Protein Coffee Recipes Here are some of the best protein coffee recipes to kickstart your day.  Classic Protein Coffee This simple recipe is a great way to start incorporating protein into your coffee routine. Ingredients: 2 cups of hot brewed coffee 1 scoop of vanilla or chocolate protein powder ¼ cup of milk or dairy-free alternative 1 tsp of sweetener of choice (optional) Instructions: Brew your coffee as usual. In a blender, combine the coffee, protein powder and milk. Blend until smooth and frothy. Pour into a mug and enjoy! Iced Mocha Protein Coffee A refreshing take on protein coffee with a delicious mocha twist. Ingredients: 1 cup of cold brew or cooled brewed coffee 1 scoop of chocolate protein powder ½ cup of almond or oat milk 1 tsp cocoa powder Ice cubes Instructions: In a shaker, mix the coffee, protein powder, milk and cocoa powder. Shake or blend until well mixed. For extra froth, blend for 20 seconds instead of shaking. Pour over ice and enjoy! Tip: If using whey protein, let the coffee cool for 1–2 minutes before blending to prevent curdling. Cinnamon Vanilla Protein Coffee This cozy latte is packed with protein and a hint of cinnamon spice. Ingredients: 1 cup of hot brewed coffee 1 scoop of vanilla protein powder ¼ cup of frothed milk ½ tsp cinnamon ½ tsp vanilla extract Instructions: Brew your coffee. Blend the protein powder, cinnamon and vanilla extract into the coffee. Top with frothed milk and stir. Sprinkle extra cinnamon on top and enjoy.  Protein Coffee Smoothie A powerhouse shake that tastes like a dessert but fuels your body.  Ingredients: 1 cup of brewed and cooled espresso 1 scoop of chocolate or vanilla protein powder 1 tbsp peanut butter ½ frozen banana ½ cup of almond milk Ice cubes Instructions: Blend all the ingredients until smooth. Pour into a glass and enjoy! Coconut Collagen Protein Coffee A creamy, tropical-inspired coffee that’s great for skin and joint health. Ingredients: 1 cup of hot coffee 1 scoop of collagen protein powder 1 tbsp coconut milk or cream 1 tsp honey (optional) Instructions: Blend or stir the collagen protein into the coffee until fully dissolved. Add coconut milk and honey, stirring well. Sip and enjoy! Swap espresso for cold brew for smoother, less acidic flavor. Vanilla Almond Iced Protein Coffee A smooth, nutty and slightly sweet iced coffee that keeps you energized. Ingredients: 1 cup of cold brew or iced coffee 1 scoop of vanilla protein powder ½ cup unsweetened almond milk 1 tsp almond butter Ice cubes Instructions: In a blender or shaker bottle, combine the cold brew, protein powder, almond milk and almond butter. Blend or shake until smooth and creamy.  Pour over iced and enjoy.  What Is the Best Way to Make a Protein Coffee? The best way to make protein coffee depends on the type of protein you use: Whey protein: Best blended; mixes well in cold coffee too. Plant-based protein: Thickens easily, so use more liquid and shake vigorously. Collagen powder: Best for hot coffee since it dissolves instantly and never clumps. Ready-to-drink protein shakes: Simply pour over iced coffee for a no-blender option. If you want the smoothest texture possible, blend your protein coffee for 10–15 seconds. The Benefits of Protein Coffee Protein coffee might be a trendy drink, but it's also a practical way to get the benefits of both protein and coffee in one drink. Whether you’re eager for an energy boost, want to support muscle recovery or stay full for longer, this simple upgrade to your morning routine can make a big difference.  Boosts Energy and Focus Coffee already gives you a morning jolt, but adding protein helps sustain that energy without the dreaded crash. While caffeine provides an immediate alertness boost, protein slows digestion and keeps your energy levels steady throughout the day. This combination can help prevent mid-morning slumps common with sugary coffee drinks. Supports Muscle Recovery and Growth For those who work out, protein coffee is a game-changer. Protein is essential for muscle repair and growth, making this drink a great post-workout option. Instead of drinking separate protein shakes and coffee, you can combine them for a more efficient recovery.  Aids in Weight Management Protein keeps you satisfied for longer, reducing cravings and unnecessary snacking. By swapping a sugary coffee rink for protein coffee, you can enjoy a satisfying, lower-calorie alternative that supports your weight goals.  Convenient and Customizable Protein coffee is easy to make and you can adjust it to fit your preferences. Whether you love it hot or iced, sweet or unsweetened, dairy-based or plant-based, there are endless ways to customize your drink for taste and nutrition.  Why You Should Try a Protein Coffee Recipe If you love coffee but often feel hungry soon after drinking it, protein coffee is a great solution. The added protein keeps you satiated, preventing mid-morning cravings and energy crashes. Plus, it eliminates the need for separate protein shakes, making it a time-saving option for busy mornings. Whether you’re heading to the gym or straight into a long workday, this drink keeps you fueled and focused.  Another reason to try a protein coffee recipe is its versatility. You can mix it with different protein powders, plant-based alternatives or even collagen for skin and joint health benefits. It’s easy to make at home with just a blender or shaker bottle, and you can experiment with flavors like vanilla, chocolate, cinnamon or caramel for a delicious twist. You can also try flavored syrup options to spruce it up. Once you find your perfect blend, you may never go back to plain coffee again. Many people now replace breakfast entirely with protein coffee because it’s fast, filling and easy to take on the go. Why Protein Coffee Is More Than Just a Trend Another reason protein coffee continues to gain traction is its ability to simplify nutrition for people who struggle with inconsistent eating habits. Many adults unintentionally start their day with very little protein, which can lead to overeating later. Protein coffee helps bridge that gap by offering an easy way to meet morning nutritional targets without the pressure of preparing a full meal. For those with unpredictable schedules — shift workers, parents, freelancers and students — this small change can dramatically improve daily energy patterns and overall dietary balance. Protein coffee also appeals to wellness enthusiasts who enjoy habit-stacking. Instead of adding multiple supplements, powders or capsules into their morning lineup, they can streamline everything into one drink. Some people even include adaptogens like maca, ashwagandha or lion’s mane for extra cognitive support. When blended correctly, these additions work harmoniously with protein powder and coffee, creating a well-rounded drink that offers both physical and mental benefits. For those who enjoy the sensory experience of coffee, protein coffee can enhance rather than replace it. Many protein powders add natural creaminess, which reduces the need for dairy or sugary creamers. This can be especially helpful for people trying to cut back on processed additives or reduce inflammation. A high-quality protein can transform the texture of the drink, making it thicker, smoother and more satisfying — almost like a coffeehouse-style latte, without the added calories or cost. Finally, protein coffee suits people who want nutritional stability while traveling. It’s easy to prepare in hotel rooms, offices or airports: all you need is hot water and a shaker cup. This makes it a reliable option for anyone who wants to maintain their routine without relying on unpredictable food choices or expensive café drinks. FAQs Question: How to make protein coffee without clumps? Answer: Blend it for 10–15 seconds or use collagen powder, which dissolves instantly. Q: Can I use a ready-to-drink protein shake instead of powder? A: Yes! Just mix it with iced coffee — no blender needed. Q: Can I drink protein coffee daily? A: Yes, as long as you choose a high-quality protein and keep added sugars low. Upgrade Your Morning With a Protein Coffee Recipe Protein coffee is more than just a health trend — it’s a smart, efficient way to enhance your daily routine. Whether you’re looking for a satisfying breakfast alternative, a post-workout boost or simply a better way to enjoy your morning brew, adding protein is an easy and delicious solution. Give it a try and see how this simple change can make a big difference in your energy and nutrition.  This article was originally published on April 25, 2025 and was updated on December 1, 2025.

As someone who has been on a journey to better health, I know how challenging it can be to avoid gluten, especially when it seems to lurk in the most unexpected places. Unfortunately, it’s not as simple as just looking for “gluten-free” products. I had to turn into a label detective, but I learned a lot along the way, and you can too. What Does a Gluten-Free Label Actually Mean? Gluten is a type of protein found in wheat, barley and rye. For people like me with celiac disease or gluten intolerance, even small amounts can cause issues. When I was diagnosed, I wasn’t too worried. I thought I’d be fine just picking out foods from the gluten-free aisle.  After all, the FDA requires any food labeled as gluten-free to have under 20 parts per million of this protein, so you can be reasonably confident in those, right? Not quite. For a start, there is some debate over whether the 20 parts per million rule is strict enough for those with the worst sensitivity.  Secondly, there is no guarantee that foods labeled as gluten-free have not come into contact with other gluten-containing foods during the manufacturing process. This kind of cross-contact can easily happen when different foods are produced via the same facilities or machinery. So relying solely on certifications isn’t enough. Why Understanding and Reading Labels Matters In the first few months after my diagnosis, I couldn’t understand why my bloating and brain fog weren’t getting much better. That’s when I realized I was still consuming this harmful protein from some unexpected sources. I had to learn how to find hidden gluten in food labels to figure out where I was going wrong.  Manufacturers are legally required to list each ingredient on product labels, but it’s not always obvious which ingredients are problematic and which aren’t. Here’s what I learned about where gluten hides.    Sneaky Sources of Gluten Some of the less obvious sources include: Thickeners: Often used in condiments and sauces to enhance texture or mouth feel Malt vinegar: Common in salad dressings, sauces, ketchups and mustard Soy sauce: Often found in Asian-inspired soups, sauces and dressings Flavor enhancers: Common in lunch meats and processed meats like hot dogs Alternative proteins: Found in plant-based meat alternatives Seasonings: Typical in some flavors of chips or crackers Some marinades: May contain wheat-based additives Some types of glucose syrup: Sometimes found in confectionery, baked goods, canned goods, sauces, sports drinks and ice cream All this may sound alarming, but take heart. One thing I’ve learned on my journey is how creative manufacturers can be at finding gluten-free alternatives. I’m a pizza fiend, and I was originally dismayed that my go-to comfort food was going to be off the menu.  However, I’ve found pizza with crusts made from almonds, potatoes or even bean flour — if you look carefully, you’ll find what you need.  Not all thickeners, flavorings and seasonings contain harmful ingredients — you just can’t always be sure that they don’t. Your best bet is to avoid those foods if you can, or to check directly with the manufacturer. How to Find Hidden Gluten in Food Labels When you’re shopping, choose gluten-free certification if possible, but don’t stop there. Scan for red flag ingredients like those in the list above, and look out for modified food starch, seitan or hydrolyzed protein. Check for cross-contamination warnings such as “may contain wheat,” and be wary of vague terms, like “natural flavors,” which can come from barley. If you systematically read labels like this, you will significantly cut your risk of ingesting hidden gluten. It can help you limit and control your symptoms.  Top Strategies for Safer Shopping I know it can feel overwhelming, but it gets faster and easier with practice, and it’s worth it for your health. Here’s how I made it feel a bit more manageable when I was still getting used to the process. Use a planner: After each shopping trip, note new items you have found. Keep updated lists of good brands, your favorite go-tos or healthy alternatives. Getting organized this way cut down my anxiety and made me feel more in control.  Leverage tech: Apps like Fig and Spoonful let you scan barcodes to identify gluten and will also teach you a lot about what’s harmful.  Shop online: Suitable baking powders, ice cream, chocolates, snack bars and candies can be hard to find in smaller towns, but you can often get around this by ordering online from a bigger store. Check every label, every time: Manufacturers sometimes change ingredients, so avoid complacency even with items you have previously trusted.  Staying One Step Ahead in Your Gluten-Free Journey Learning how to find hidden gluten in food labels has been a game-changer for me. While it took time and I had to learn from mistakes, I now feel empowered to make safer choices and avoid foods that will trigger my symptoms.  If you’re just starting out, remember that label reading gets easier with practice, and you are not alone — many of us have faced the same challenges. Stay curious and keep asking questions. Your efforts will pay off in better health and peace of mind.

When the air turns crisp and evenings call for blankets, a warm drink can make all the difference. These seven cozy drinks are easy to make at home, delicious and offer some liquid nutritional benefits to keep you feeling good all season. 1. Spicy Drink — Hot Apple Cider With Cinnamon Nothing says fall quite like hot apple cider, especially if you can pick your own fruit from a local orchard or market. Warming it with cinnamon sticks gives it a sweet-spiced aroma that feels like autumn in a cup. An apple a day does more than keep the doctor away — it also boosts you with antioxidants and vitamin C, and cinnamon helps to balance blood sugar levels and reduce inflammation. To make it, you’ll need: 8-12 ounces Organic apple cider 1-2 whole cloves A pinch of ground allspice Half a cinnamon stick Brown sugar to taste Simply place the cloves, allspice and cinnamon in a coffee maker filter and substitute the water for apple cider. Let it heat and drip through the spices, sweetening with brown sugar before sipping the warm drink. 2. Healthy Refreshment — Hot Toddy This delicious hot beverage, popularly called Southern cough syrup, is a perfect drink and tonic after a busy day outdoors. It’s super easy to make and loaded with the benefits of lemon juice, honey, tea, cinnamon and bourbon or whiskey. One lemon contains almost 50% of your daily vitamin C requirements. To make it: Steep a tea bag for five minutes in boiling water. Remove tea, add honey and lemon juice to taste, a cap of bourbon and a cinnamon stick. 3. Traditional Variation — Mulled Cranberry Punch Enjoy this easier variation of German Glühwein, which is light on alcohol and can even be made nonalcoholic. Heat cranberry juice with a cinnamon stick, cloves, orange slices and a dash of nutmeg or allspice. Serve warm with a splash of red wine. Cranberry juice is fantastic for urinary tract health. It’s antiseptic and antifungal with antioxidant properties to boost your seasonal health. The spices are a natural immune kick, and the sweet taste is naturally soothing. 4. Classic Warm Drink — Creamy Eggnog Winter isn’t a festive time without eggnog shared with family and friends. With the egg whites and milk, it’s a surprisingly nutritious drink for wintertime and is loaded with 12 grams of protein and 330 mg of calcium per cup. It also has 20 grams of sugar, so take care with overindulging. An easy recipe for six servings requires the following ingredients: 16-24 oz milk 2 cups light cream Half a teaspoon of cinnamon Two whole cloves ¾ cup sugar 1¼  teaspoon of vanilla extract 6 large egg yolks 1¼  cups of rum ¼ teaspoon nutmeg To make it, simply heat the milk, cloves, cinnamon and a drop of vanilla. Whisk the yolks, then add the sugar and whisk further. Gently combine the yolk and milk mixtures. Cook until medium thick, then strain cloves and add cream, vanilla, rum and nutmeg. Chill overnight and serve. 5. Best for Kids — Hot Chocolate With Dark Cocoa Skip pre-mixed packets and make your own delicious drink with unsweetened dark cocoa, milk and a touch of maple syrup. Top with frothed milk and sprinkle cinnamon or cocoa powder over. Dark cocoa is rich in polyphenols, which lower inflammation and support heart health, while improving circulation. Thanks to natural compounds that increase serotonin, it’s also a good mood booster. 6. Nutritious Warm Drink — Protein Coffee Who knew that protein could mix with your morning brew and give you an extra kick to start your day? Simply brew your coffee, then mix one serving of your favorite protein powder — vanilla or chocolate works best — into your coffee before adding milk or a dairy alternative and a sweetener of your choice. Aside from the “fuller for longer” protein benefit, coffee is surprisingly good for you, boosting your heart health and staving off Parkinson’s. 7. Campfire Classic — Toasty Marshmallow Mule Satisfy your inner child with this zesty beverage next to the fireside. It’s super easy to make, and the final ingredient amounts depend on your taste. Simply place your wine or whiskey glasses ready with ice. Add about 1½ ounces of bourbon or whiskey, ½-ounce lemon juice, ¼-ounce maple syrup and mix. Toast two marshmallows over the fire and add them as a topping over the rim of your glasses. If you prefer, you can substitute bourbon with vodka. Warm-Up With Each Sip Cozy up this winter with these delicious, healthy and soothing warm drinks. They’ll do more than keep you toasty, as they’re packed with antioxidants, vitamins and feel-good flavors. Stock your pantry with simple spices, honey and seasonal produce so you can sip your way through autumn comfortably.

If you love the taste of a sweet apple on a nice autumn morning, you’ll be happy to know that National Apple Day is a fantastic event that coincides with the harvest season. Plus, the B+M team has you covered with some easy recipes that you could whip up to celebrate the momentous occasion. When Is National Apple Day? National Apple Day is on October 21. The holiday was launched in 1990 by the UK organization Common Ground to raise awareness of the Earth’s rich and diverse landscape. It started as a small gathering before it boomed into a staple autumn holiday in Britain and worldwide.  America has a strong affinity for all fall-season foods, from pumpkins to cinnamon. Apples are also right up that alley, making National Apple Day a wonderful day to celebrate.  Benefits of Eating Apples “An apple a day keeps the doctor away” is a famous quote for a reason. These fruits are rich in fiber, which lowers blood sugar levels and boosts digestion. They are also rich in Vitamin C and potassium, which improve heart health and other bodily functions.  Apples can be processed into new ingredients, such as apple cider vinegar (ACV), which carries all the benefits of these fruits and more. There’s anecdotal evidence that drinking one tablespoon of ACV diluted in eight ounces of water may help with acid reflux. However, further scientific research is needed. Apple Recipes to Try Out Celebrate National Apple Day by trying fall and festive recipes incorporating your sweet bushel. You could prepare them with or for your loved ones and chat about anything under the sun.  1. Baked Apples Baked apples are potentially the easiest way to prepare these fruits while maximizing their mouthwatering sweetness. Combine brown sugar, white sugar, cinnamon and nutmeg in a bowl. Set it aside afterward. Slice your apples into uniform pieces and add a layer to a greased baking tray. You can leave the skin on or off, depending on your preference. However, remember that apple skin contains 4.4 grams of fiber, and if you’re health-conscious and want to feed your gut bacteria, it’s worth keeping those colorful skins on. Sprinkle on your brown sugar mix and make another layer before baking. Vanilla ice cream with this dish is top tier. 2. Apple Mug Cake A warm apple mug cake would make a delicious afternoon snack. Grate your fruits to make them easy to incorporate with the rest of your ingredients. Add flour, baking powder, melted butter, brown sugar and vanilla extract, and your fruit goes straight into a microwave-safe mug. Some people like to add a little lemon juice to complement the sweetness of the apple, but it’s optional. While it’s cooking, you could prepare a cold strawberry apple juice to go with it. Blend both fruits with water and enjoy your little concoctions.  3. Apple Crumble Apple crumble is one of those recipes that just gets you excited about these colder seasons. It starts by cooking diced apples on the stove with a little water to make them tender. Then, sprinkle a mix of cinnamon, nutmeg and brown sugar. Toss and layer onto a baking sheet. For the topping, mix flour, salt, brown sugar and butter together. It should create a crumbly mixture to place on top of your apples. Bake until the top is golden brown and the inner filling is bubbling and jammy.  4. Spicy Apple Cider Doughnuts Enjoy this warm, spiced treat on fall mornings or even at night by the fire. Pour apple cider into a saucepan and simmer over medium heat until about half a cup remains. Cool it completely. This is the apple essence that flavors the traditional doughnuts.  Mix your dry ingredients like flour, baking powder, baking soda, cinnamon, nutmeg and salt in a large bowl. In a separate bowl, mix eggs and sugar until smooth. Add buttermilk, butter, vanilla and the cooled cider. Mix both bowls to make the dough and fry until golden brown. Coat with a sugar and cinnamon mix, serving while still warm.  If you’re health-conscious, increase the cinnamon, which is loaded with cinnamaldehyde, giving the spice its antibiotic, antiseptic and antifungal properties. You can also bake the doughnuts if you prefer to avoid fried food. 5. Apple Pie Making apple pie is one of the best ways to enjoy that fruity yet cozy aroma. Slice your fruits thinly and coat them with brown sugar, white sugar, cinnamon and nutmeg. Set this aside while coating your pie pan with a pre-made crust. If you want to make the pie dough from scratch, you only need flour and cold butter. Massage the ingredients until crumbly and add ice water to smoothen it out. Chill before using. Add a layer of rolled-out dough onto the greased pan and add your apple filling. For the top crust, cut up strips and layer them into a checkered pattern. You can also get creative by making more intricate shapes like a leaf to represent the season.  6. Cinnamon Apple Smoothie Bowl Another easy recipe to whip up is the cinnamon apple blast. For the base, combine apple sauce with yogurt and one mashed frozen banana. You can also add almond milk and vanilla for both texture and taste. Top with flax seeds, granola, sliced apples and your favorite fruits with an extra sprinkle of cinnamon.  7. Waldorf Salad Waldorf salad is an American classic for National Apple Day. To make it, cut up celery, red grapes, apples and lettuce. Toss them in a bowl before adding crispy walnuts.  Many people debate whether to use yogurt or mayo for dressing, and it simply comes down to personal preference. Whisk the cream with lemon juice, salt and pepper to taste. Drizzle it over the salad and toss it again before eating.  8. Caramel Apples If you’ve never eaten caramel apples before, now’s the best day to try it. You can make the sauce with sweetened condensed milk, brown sugar, light corn syrup, butter and vanilla extract on a stove. Add sticks to your bushel and dip them one by one into the heated liquid, ensuring you get an even coat. Baby marshmallows, nuts and sprinkles would go well on the sides.  9. Apple Strudel Apple strudel is a gift from the Germans. Make the sweet filling with sliced apples, cinnamon, sugar and raisins. For the dough, you can mix flour, salt, water, oil and lemon juice. Knead until it forms an elastic ball and let it rest. Spread the dough on parchment paper and roll it out until flat. Spread butter and a few breadcrumbs around it before arranging your apple filling on one-half. From there, you can fold the bare part of the dough on top of the fruits.  Tuck the dough close and transfer the lump to a baking sheet. Bake until golden brown. You can add powdered sugar on top and slice up the servings.  Other Ways to Enjoy National Apple Day Not up to making some apple recipes? There are still tons of ways to enjoy National Apple Day, such as: Go on an orchard tour: Visit a nearby apple orchard and learn more about how these fruits are grown. It’s also a great opportunity to just bask in nature while enjoying the novelty of apple picking.  Buy local apple creations: Stock up on fruits from your local farmers to support their cultivation. You can also try different local apple products like ACV, jam, wine and more to celebrate.  Learn a new apple fact: Did you know Granny Smith is a real person? Maria Anne Smith developed the cultivar in 1868 after accidentally propagating the infamous light green apple.  Live Apple-y Ever After National Apple Day is a quaint yet meaningful holiday that celebrates the land and what it provides to humanity. Pick your favorite apple variety and have a blast making a delicious dish. Have an apple-tastic day! FAQ Are Raw Apples Healthier Than Cooked Ones? Raw bushels may have more vitamin C, but cooked apples still provide fiber and antioxidants, especially if you leave the peel on. How Should You Store Apples for Freshness? Keep the bushels in the refrigerator’s crisper drawer in a perforated bag, as the cooler temperatures slow the ripening process.  Can I Freeze Apples? Yes, you can treat raw apples with a little lemon juice to prevent discoloration or cook your apples and freeze them for pie fillings. [Published on 10/21/2024 -- Updated on 10/28/2025]