Eggs have long been a breakfast staple, and for good reason. They're a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals. According to the Food and Drug Association of US, each large egg contains about 6 grams of protein, making it a great way to start your day. But why limit yourself to eggs alone? Let's introduce a protein-rich partner: hummus.

Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is not only delicious but also a fantastic source of plant-based protein. While the exact protein content can vary, a quarter-cup serving of hummus can provide around 4 grams of protein. By combining eggs and hummus, you create a dynamic duo that offers a complete package of nutrients.

What Are Some Benefits Of A Protein-rich Breakfast?

A protein-rich breakfast can set the tone for a healthy day. When you start your morning with a good dose of protein, you're not only fueling your body but also influencing various aspects of your health. Nutr Rev study 2024 protein aimed to understand how the amount of protein we eat at breakfast affects our muscle mass and strength. After carefully reviewing thousands of articles, we selected 15 studies for a deeper analysis.

Their findings suggest that eating a high-protein breakfast may help increase muscle mass, especially for older adults. However, the impact on muscle strength is less clear. More research is needed to confirm these findings and to determine the optimal amount of protein for breakfast. In conclusion, while a protein-rich breakfast shows promise for maintaining muscle health, more high-quality studies are necessary to provide definitive answers. Here are some ways it can benefit you.

Muscle Health

Protein is the building block of muscles. Consuming protein early in the day can help stimulate muscle protein synthesis, especially important for older adults and individuals engaged in strength training.

Appetite Control

Protein helps you feel fuller for longer. By including protein in your breakfast, you can reduce cravings and overeating throughout the day.

Improved Focus

Protein-rich foods can help stabilize blood sugar levels. This can lead to improved focus, concentration, and overall cognitive function.

Weight Management

A protein-packed breakfast can help you maintain a healthy weight. Studies have shown that people who eat protein-rich breakfasts tend to consume fewer calories throughout the day.

Mediterranean-Inspired Breakfast Ideas

The Mediterranean-inspired breakfast as well as the entire cuisine has been noted to be very nutritious and good for your health. It is a delicious and nutritious way to start your day. By combining the best of Mediterranean cuisine with a protein-packed twist, you can create meals that are both satisfying and healthy. According to Cleveland Clinic Mediterranean Diet is a healthy eating pattern that focuses on plant-based foods like fruits, vegetables, and whole grains. It also includes healthy fats, primarily from olive oil. This diet has been linked to a reduced risk of heart disease and other chronic health conditions. A registered dietitian can help you tailor this diet to your specific needs and preferences. Here are some dishes you can try

Hummus and Veggie Dip

Cut up fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes. Serve them with a side of creamy hummus. This combination provides a good dose of protein, fiber, and essential vitamins.

Hummus-Filled Omelet

Enjoy your classic omelet by adding a scoop of hummus to the egg mixture. The creamy hummus adds a unique flavor and a boost of protein. You can also add your favorite vegetables like spinach, mushrooms, or tomatoes to make it even more nutritious.

Hummus and Egg Sandwich

Spread a generous amount of hummus on a whole-grain toast. Top it with a fried or scrambled egg. You can also add some fresh herbs like basil or parsley for extra flavor.

Vitamin D, better known as the sunshine vitamin, is not only important for bone health but also plays a role in maintaining muscle and cardiovascular function.

An animal study led by researchers at the ICMR-National Institute of Nutrition (ICMR-NIN), Hyderabad, found that Vitamin D3 was more effective than Vitamin D2 in maintaining and restoring skeletal muscle and heart function in male rats.

Vitamin D2 Vs Vitamin D3: What’s The Difference?

Vitamin D occurs naturally in two forms: Vitamin D3 (cholecalciferol) and Vitamin D2 (ergocalciferol). Vitamin D3 is produced in the skin following exposure to sunlight and is also obtained from animal-based foods such as eggs, fish and organ meats, as well as supplements.

Vitamin D2 is derived from wild, cultivated or sun-dried mushrooms, UV-B-irradiated yeast, plant-based sources and some dietary supplements.

Amid increasing vitamin D deficiency, both forms are used for food fortification. However, D2 is preferred in some countries because of widespread vegetarianism and among people following strict vegan diets.

Also read: India Gets Its First Plant-Based Vitamin D3: What You Need to Know

How Was The Study Conducted?

Researchers compared the effects of Vitamin D2 and Vitamin D3 on skeletal muscle and cardiac parameters in rats during both maintenance and recovery from vitamin D deficiency.

The study used weaning male Sprague-Dawley rats, which were given diets containing Vitamin D2, Vitamin D3, a combination of both forms, or a vitamin D-deficient diet.

Researchers assessed several parameters, including body composition, muscle strength, skeletal muscle structure and metabolism, along with markers associated with cardiac function.

Vitamin D3 Showed Greater Benefits

The study found that Vitamin D3 produced greater improvements in muscle mass, muscle fibre size and grip strength compared with Vitamin D2.

Vitamin D3 also showed stronger effects on markers associated with muscle development and energy metabolism.

Similar differences were observed in cardiac parameters, with Vitamin D3 showing greater effects on markers related to cardiac contractility and metabolism.

The differences between the two forms were particularly pronounced during the recovery phase following vitamin D deficiency, according to the researchers.

Dr Ayesha Ismail, Scientist F at ICMR-NIN and corresponding author of the study, said both forms were effective in improving calcium-related parameters, but Vitamin D2 was less effective on several measures linked to muscle and heart structure and energy metabolism.

“Although both forms of vitamin D were effective in improving calcium-related parameters, vitamin D2 was less effective than vitamin D3 in several parameters related to muscle and heart structure and energy metabolism,” Ismail said, ANI news agency reported.

Read More: Sweetener In Sugar-Free Gum Linked To 57% Higher Heart Attack And Stroke Risk: What Is Xylitol?

Can The Findings Be Applied To Humans?

Dr Bharati Kulkarni, Director, ICMR-NIN, stressed that further research would be required before drawing conclusions about the effects of the two forms of vitamin D in humans.

“Further studies are needed to establish the effects of the two forms of vitamin D on skeletal and extra-skeletal functions and their implications for supplementation and fortification programs,” she told ANI.

The findings suggest that Vitamin D3 may have stronger effects than Vitamin D2 on skeletal muscle and cardiac function. However, the study was conducted in male rats, and whether the same effects occur in humans remains to be established.

The researchers said the study provides additional evidence of differences between Vitamin D2 and D3 beyond their established roles in calcium regulation and bone health.

Researchers have developed a form of Spirulina containing biologically active vitamin B12 at levels comparable to beef. By carefully controlling the light used during cultivation, they overcame a key limitation of conventional Spirulina, which mainly contains a form of B12 that the human body cannot use.

The carbon-neutral system could offer a more sustainable, vegan-friendly source of vitamin B12, particularly for people who avoid meat and dairy.

A New Source Of Active Vitamin B12

Researchers from Reichman University in Israel, along with scientists from Iceland, Denmark and Austria, found a way to grow Spirulina that produces biologically active B12.

Published in Discover Food, the study used biotechnology and controlled light conditions to produce nutrient-rich, carbon-neutral Spirulina biomass. The researchers say this is the first reported production of biologically active B12 in Spirulina.

The cultivated biomass contained 1.64 µg of active B12 per 100 grams, compared with 0.7–1.5 µg per 100 grams in beef.

Spirulina, a blue-green cyanobacterium, is already valued for its protein and nutrient content and can be cultivated with a relatively small environmental footprint.

Why Conventional Spirulina Falls Short

Vitamin B12 is essential for functions including red blood cell formation and normal nervous system function. More than a billion people worldwide are estimated to have low levels of the vitamin.

Although Spirulina has long been promoted as a sustainable food source, conventional varieties largely contain pseudo-vitamin B12. While chemically similar to the vitamin humans need, this form is not bioavailable and cannot be effectively used by the body.

That has limited conventional Spirulina as a reliable alternative to animal-derived sources of B12.

Using Light to Change Spirulina’s Nutrition

The researchers studied a biotechnology platform developed by VAXA Technologies in Iceland. Its key feature is photonic management, which involves precisely adjusting the light environment in which Spirulina grows.

The controlled conditions encouraged the production of biologically active B12 while generating carbon-neutral biomass. The cultivated Spirulina also contained other bioactive compounds associated with antioxidant, anti-inflammatory and immune-related properties.

Potential for Large-Scale Production

The researchers modelled possible large-scale production scenarios. In one scenario, reallocating electricity currently used by heavy industry in Iceland could support the production of 277,950 tonnes of Spirulina biomass annually.

They estimate this could contain about 4,555 grams of active B12—enough, based on their calculations, to provide the recommended dietary allowance for more than 13.8 million children aged 1–3.

More ambitious scenarios could potentially meet the B12 RDA for more than 26.5 million children aged 1–3 and more than 50 million infants aged 0–6 months.

These figures are projections rather than current production levels.

A Sustainable B12 Alternative

The findings suggest that photosynthetically controlled Spirulina could become a sustainable, vegan-friendly source of active vitamin B12, potentially reducing some reliance on animal-based foods.

However, further research, validation and large-scale production are needed to determine whether the technology can become a practical dietary solution for vitamin B12 deficiency.

A piece of sugar-free chewing gum may seem like a healthier choice. But new research is putting one of its most excessively used ingredients under the microscope: xylitol. It is a sugar alcohol used in sugar-free chewing gum, mints, toothpaste, jam, yoghurt, and other products.

Also Read: Trump Strikes Drug Pricing Deals With 9 More Drug makers: Will Americans Finally Pay Less For Medicines?

The sugar-free sweetener has been linked with a significantly higher risk of heart attack, stroke and cardiovascular death in a large new study.

Researchers found that people with the highest blood levels of xylitol had a 57% higher risk of a major cardiovascular event over six years than those with the lowest levels.

The findings were presented at the European Society of Cardiology (ESC) Congress 2026. It was based on 17,710 people from two long-running population studies. The researchers also found an 18% higher risk over 30 years in the European group.

Also Read: Fifth Universal Definition of Myocardial Infarction: What the 3 New Heart Attack Categories Mean

But before you throw every packet of sugar-free gum into the bin, remember that the study only found an association, not definitive proof that consuming xylitol directly increases the risk of heart attacks or strokes.

What Is Xylitol?

Xylitol is a sugar alcohol, also known as a polyol. It occurs naturally in tiny amounts in some foods and is also produced by the human body while metabolising glucose.

Xylitol tastes almost the same as sugar but contains fewer calories, and it does not promote tooth decay in the same way ordinary sugar does. That's why it has become a popular ingredient in sugar-free gum, mints, and other oral-care products.

According to the ESC, the concerning part is that commercially added amounts of xylitol can be more than 1,000 times higher than the tiny quantities naturally present in foods and the body.

Also read: Eli Lilly Moves Beyond GLP-1 Drugs, To Spend 2.88 Billion On Autoimmune Drug Development

How Was Study Conducted?

Researchers divided participants according to their blood xylitol levels and compared the highest quarter with the lowest quarter.

In the Canadian cohort, those with the highest levels had a 57% greater risk of major adverse cardiovascular events over six years after adjusting age, sex, smoking, diabetes, blood pressure and cholesterol.

In the European cohort, the association remained visible over a much longer period, with an 18% higher risk over 30 years.

One of the most important findings is that 57% does not mean that eating a piece of xylitol gum makes your personal risk of a heart attack jump by 57%. The researchers measured xylitol circulating in the blood, rather than asking participants how much xylitol-containing food they consumed.

Xylitol May Enable The Formation Of Blood Clots

The researchers had previously investigated how xylitol might influence blood clotting. Their laboratory work suggested that xylitol can make platelets more reactive, equipping them to form clots.

Dr Marco Witkowski of Charité University Hospital in Berlin, who presented the research, said, "Xylitol can enhance the ability of platelets to form clots."

When a blood clot blocks an artery supplying the heart, it can trigger a heart attack. If a clot blocks blood flow to part of the brain, it can cause an ischaemic stroke.

Witkowski added, "Our long-term findings highlight how little we know about the cardiovascular safety of xylitol."

The study does not establish that ordinary consumption of products containing xylitol causes heart attacks or strokes, and it does not mean that replacing sugar with xylitol is automatically dangerous.