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.

Matcha has become the drink of choice for Gen Z, earning its place as the latest “it girl” trend. Scroll through Instagram and you will find reel after reel of frothy green lattes. Its pastel shade has spilled over into every corner of lifestyle culture too which has inspired manicures, desserts, and even skincare products.

But a recent viral Instagram video has sparked a different kind of conversation. Michelle Ranavat, a Los Angeles–based skincare brand founder, shared that she noticed her hair starting to fall out after drinking what she described as “too much matcha.” The post left many wondering if their go-to beverage could actually be harming their hair. To find out the truth, we spoke with Dr. Soma Sarkar, MBBS, MD, Dermatology, Co-Founder of SkinBB and Ms Chandan Jha, Hair Expert Senior Trichologist, Apolo Hair Studio, who weighed in on whether matcha is really linked to hair loss.

Can Matcha Lead To Hairfall?

According to Dr Soma Sarkar, matcha can be a healthy choice when consumed in moderation. She recommends having it about an hour before meals, particularly if your diet includes leafy greens or other plant-based foods. However, drinking too much matcha may lead to digestive issues, restlessness, or jitteriness due to its tannin and caffeine content. People with iron deficiency anemia should be especially cautious, as excessive intake could make their symptoms worse.

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Can Too Much Matcha Cause Iron Deficiency?

Matcha contains tannins and catechins, compounds that can bind to non-heme iron (the type found in plant-based foods). This may reduce the body’s ability to absorb iron, raising the risk of deficiency for vegetarians, vegans, or anyone already prone to anemia.

Dr Soma Sarkar explained that matcha does not directly trigger hair loss. However, drinking it in excess can worsen existing iron deficiency or low hemoglobin levels, which in turn may contribute to hair fall. She advised, “Consuming matcha in moderation and ideally about an hour before meals to minimise any effect on iron absorption.”

She also pointed out that excessive matcha intake might play a role in acute telogen effluvium, a temporary form of hair shedding.

What Is Acute Telogen Effluvium?

Acute telogen effluvium is a temporary, non-scarring type of hair loss marked by sudden, widespread shedding. It often appears a few months after a trigger such as illness, surgery, hormonal shifts like postpartum changes, or certain medications, according to the Cleveland Clinic.

So where does matcha fit in? Dr Soma Sarkar explained that drinking it in excess, especially in someone with iron deficiency, can act as a trigger. “If there is already low iron in the body, the hair will respond differently. Sudden hair fall, known as acute telogen effluvium, may occur. The good news is this condition is reversible if the trigger is addressed and proper treatment is taken,” she said.

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Can You Drink Matcha Everyday?

Experts emphasise moderation rather than avoidance. For most adults, one to two cups a day (around 2–4 grams of matcha powder) is considered safe. This allows you to enjoy its antioxidant and calming properties without risking nutritional imbalance. Nutritionist Chandan Jha also suggested avoiding matcha right alongside iron-rich meals. Leaving a gap of one to two hours before or after eating, and pairing iron-containing foods with vitamin C sources like citrus fruits, can help improve iron absorption and offset the tannin effect.

In short, matcha can be part of a healthy routine if you’re mindful. Keep portions moderate, avoid drinking it immediately with iron-rich foods, and keep an eye on your iron status if you have symptoms or risk factors. That way, you can continue enjoying the trend without compromising your hair or overall health.

"Yep, that's me. You're probably wondering how I ended up in this situation," is how the video opens up with a girl sitting in the ER getting IV drips. The reason? Her obsession Matcha.

"If you drink a lot of matcha, you probably need to know this," says the US-based surgeon and education Dr Karan Rajan while reacting on the video.

Matcha may be the Instagram-famous, antioxidant-packed drink of the decade, but sipping too much of it could come at a hidden cost—your body’s iron levels. In a recent video, Dr Rajan explained how heavy matcha consumption can interfere with iron absorption, potentially leading to iron deficiency anemia over time.

“Polyphenols like EGCG in moderate amounts have antioxidant and anti-inflammatory effects,” Dr. Rajan said. “But at very high cumulative doses, like several cups of matcha a day, these compounds can bind to non-haem iron in the gut and reduce iron absorption.”

According to him, clinical studies show that polyphenol-rich drinks like teas can reduce iron absorption by as much as 60–70% when consumed alongside iron-rich meals. While animal-based “heme iron” is less affected, plant-based “non-heme iron” is far more vulnerable. This means that women of reproductive age, vegans, or those with borderline iron levels could be particularly at risk.

His advice? Keep matcha away from meals. “If drinking matcha is your personality, make sure you drink it between meals, not with them,” he warned.

A Real Case: Green Tea and Iron Deficiency Anemia

Dr. Rajan’s caution is not without evidence. A striking case study published in Clinical Case Reports in 2016 detailed how long-term green tea consumption caused severe iron deficiency anemia in a 48-year-old businessman.

The patient, who had a two-decade habit of drinking over 1.5 liters of green tea every weekday, developed persistent fatigue and anemia. Initial blood tests revealed extremely low iron markers: ferritin at just 1.6 ng/mL (far below normal) and hemoglobin at 6.2 g/dL. Despite oral iron supplements, his hemoglobin levels only improved after he stopped tea consumption.

But when he resumed his green tea habit, the anemia returned—even though he continued taking iron supplements. Doctors confirmed a “rechallenge effect,” showing that green tea directly blocked iron absorption. His condition improved again when he switched to intravenous iron therapy and reduced his tea intake.

The report concluded:

“Our patient’s case further confirms the relationship between tea and reduced iron absorption, not only by the improvement of iron deficiency anemia following abstinence from tea, but also by the recurrence of anemia upon a rechallenge of tea during continuous oral iron supplementation.”

This case underlines how powerful tea’s impact on iron can be—not just in theory, but in real life.

The Science Behind Matcha and Iron

So why does matcha, or green tea in general, interfere with iron absorption? The answer lies in its polyphenols, tannins, and oxalates—natural plant compounds that easily bind to iron molecules.

Matcha.com explains: “Research suggests that oxalates and tannins are some of the naturally occurring green tea compounds studied to impact iron absorption. Specifically, these compounds bind with non-heme iron in plant foods such as beans, peas, leafy green vegetables, and nuts.”

When this happens, the body absorbs less iron, and even the beneficial effects of matcha’s antioxidants may be reduced. For instance, epigallocatechin gallate (EGCG)—a major catechin in matcha—normally inhibits inflammation. But studies suggest that when EGCG binds with iron, it loses much of this protective power.

In other words, not only does matcha block iron from being absorbed, but iron also blocks some of matcha’s health benefits.

The One-Hour Rule: A Practical Solution

This doesn’t mean you need to ditch your daily matcha latte. Instead, experts suggest timing is everything.

“By simply spacing out the consumption of matcha from your iron-rich meals, you will be able to reap the healthful benefits of both,” notes Matcha.com. The general guideline is to wait at least one hour after eating an iron-rich meal or taking an iron supplement before drinking green tea or matcha.

Dr. Rajan echoed a similar sentiment in his video: keep your matcha habit separate from meals to reduce the risk of interfering with nutrient absorption.

Who Should Be More Cautious?

While the average person drinking one or two cups a day is unlikely to face serious issues, some groups may need to be extra mindful:

• Women of reproductive age – due to monthly blood loss, iron deficiency risk is already higher.
• Vegans and vegetarians – since their iron primarily comes from non-heme sources, which are more affected by tea polyphenols.
• Individuals with borderline or existing anemia – especially if fatigue and weakness are already present.
• Heavy matcha or tea drinkers – those consuming several cups daily could unknowingly drift into deficiency.

The 2016 case report also highlighted that cultural and lifestyle habits—like drinking tea throughout the workday—can exacerbate the problem.

Matcha: A Double-Edged Sword

It’s important to stress that matcha isn’t “bad.” In fact, research highlights its many benefits, from reducing inflammation to lowering risk of diabetes and stroke. The 2015 Dutch Dietary Guidelines even recommended drinking three cups of tea daily for long-term health.

But like most things, balance matters. As the case report authors concluded, excessive tea consumption should not be overlooked as a potential cause of iron deficiency.

Dr. Rajan summed it up best with a dose of humor:

“If you’re drinking so much matcha it’s likely becoming a part of your blood volume and you’re constantly feeling wiped out, ask your doctor about ferritin and iron studies.”

Picture this: it’s a new morning, your alarm is blaring, and the world outside your blanket feels like a cold, unwelcoming place. You need to get ready for work, but there’s only one thing that can get you out of bed, coffee.

What may surprise you is that your daily cup of joe doesn’t just wake you up. When enjoyed in the morning, even on an empty stomach, it can offer a range of health benefits. So before you reach for breakfast, let’s look at why that first sip of coffee might be exactly what your body needs.

Morning Coffee: Is It Good or Bad for Your Health?

If you enjoy your coffee first thing in the morning, there may be more benefits to that habit than just feeling awake. Research published in the European Heart Journal found that people who drank coffee mainly in the morning had a lower overall risk of death and a reduced risk of dying from cardiovascular disease compared with those who drank coffee throughout the day.

The study, led by Dr. Lu Qi of Tulane University in New Orleans, also noted that coffee doesn’t appear to raise the risk of cardiovascular disease. In fact, previous research has linked it to a lower risk of certain chronic illnesses, including type 2 diabetes.

The January 2025 paper highlighted a striking finding, those who drank coffee before noon had a 16% lower risk of death from any cause and a 31% lower risk of death from heart disease compared with people who didn’t drink coffee at all.

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But why does timing matter? In the morning, the body naturally experiences a surge in sympathetic activity, the system that helps us wake up and feel alert. This effect tapers off during the day and is at its lowest during sleep. Drinking coffee late in the day can interfere with this rhythm, often leading to sleep problems. Coffee is also known to suppress melatonin, the hormone that signals the brain when it’s time to rest, which may explain why afternoon or evening cups can be bad for your health.

How Much Coffee Is Safe for Women to Drink Each Day?

Even something as enjoyable as coffee can be too much of a good thing. Drinking too much caffeinated coffee can make you feel jittery and may cause:

• Increased heart rate
• Raised blood pressure
• Anxiety
• Trouble falling asleep

Pregnant or breastfeeding? The rules change. It’s best to check with your doctor before adding caffeine to your diet. And if coffee tends to make you jittery, remember that caffeine tolerance differs from person to person. Even one cup a day or decaf can offer some of the potential health perks.

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While coffee is a delightful part of your routine, other factors like a balanced diet, regular exercise, and maintaining a healthy weight have a bigger impact on overall health. Enjoying your cup of coffee can complement these habits, making it a simple addition to a healthy lifestyle.