Healthy Edge Magazine JUN2025 Akin's by HFAI

market gourmet

Grilled Fish Tacos with Chipotle

Plant oil helps lower disease risk • Omegas show promise in fighting cancer • Mangos improve insulin sensitivity • More

grill time!

Corn Salad Recipe • Smoked

Tomato Vinaigrette • Smoky

Portobello Cheesesteaks • Grilled Sweet Potato Wedges • Turkish Chicken Kabobs Tzatziki

Benefits

Workouts to build healthy bones.

The nutrients you need to stay sharp.

Irish sea moss

Get to know this nutritional superstar.

Seafood charcuterie boards.

Power up with plant-based burgers.

better than butter

The plant oil v. butter debate has raged on for years, but new research aims to settle the matter. People who consume more plant oils such as olive, soybean, and canola tend to be healthier and may have lower risks of premature death from cancer, heart disease, and other illnesses.

“What’s surprising is the magnitude of the association that we found,” said lead author Yu Zhang. “We saw a 17 percent lower risk of death when we modeled swapping butter with plantbased oils in daily diet. That is a pretty huge effect on health.”

Researchers from several esteemed Boston institutions tracked 200,000 people for more than 30 years. They noted that butter is rich in saturated fatty acids, while plant-based oils have more unsaturated fatty acids. They did not advocate for a total withdrawal from butter, however. “Even cutting back butter a little and incorporating more plant-based oils into your daily diet can have meaningful long-term health benefits,” said researcher Daniel Wang, MD, ScD.

SELECTED SOURCES “Butter and plant-based oils intake and mortality” by Y. Zhang et al., JAMA Internal Medicine, 3/6/25 • “Large study of dietary habits suggests more plant oils, less butter could lead to better health,” Mass General Brigham, 3/6/25

omegas may thwart cancer

New research from the University of Georgia indicates that omega-3 and omega-6 fatty acids can help lower the incidence of certain cancers. Participants with higher levels of omega 3s had lower rates of colon, stomach, and lung cancer, while higher levels of omega 6s appeared to ward off brain, bladder, and other cancers. Omega 3s are abundant in seafood, particularly fatty, cold-water fish such as salmon and sardines. Walnuts and flaxseeds are good sources of plantbased omega 3s. They’re also readily available in various supplement forms. Canola oil, egg yolks, and nuts are healthful sources of omega 6s.

SELECTED SOURCES “Associations of plasma omega-6 and omega-3 fatty acids with overall and 19 site-specific cancers: A population-based cohort study in UK Biobank” by Y. Zhang et al., International Journal of Cancer, 10/17/24 • “High levels of omega-3, omega-6 may protect against cancer,” University of Georgia, 11/4/24

prime produce

Looking for a healthy dessert? “Naturally sweet fruits are essential in protecting our bodies from disease,” write nutrition experts from Harvard Medical School. “They’re nature’s original desserts.” The authors tout fruits for their anti-inflammatory properties, which can help protect against heart disease, diabetes, and certain forms of cancer. Berries, apples, cherries, citrus fruits, and grapes are among their top recommendations.

SOURCE “Eat these fruits for their anti-inflammatory benefits,” HEALTHbeat, Harvard Medical School, 3/15/25

Did you know?

New research suggests that antioxidants in fruit might help counter the harmful effects of microplastics in the human body.

mangos may help prevent diabetes

Mangos are readily available in many US supermarkets. They’re rich in vitamin C and other key nutrients. New research determined that the fruit may help reduce the risk of Type 2 diabetes and other chronic conditions. They were found to reduce insulin concentrations and improve insulin sensitivity in overweight adults with chronic low-grade inflammation. Participants ate about two cups of mango per day for four weeks. (That’s only about 100 calories daily.)

SELECTED SOURCES “Mango consumption is associated with increased insulin sensitivity in participants with overweight/obesity and chronic low-grade inflammation” by K.D. Pett et al., Nutrients, 1/29/25 • “New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control,” www. EurekAlert.org, 3/5/25

SOURCE “Antioxidants in fruits and flowers seem to counteract harmful effects of microplastics, study shows” by T. Perkins, The Guardian, 2/24/25

KOS

Superfood

Superfood Greens Mango

Greens Mango

Introducing your microbiome’s new best friend! This blend of 7 greens, 3 mushrooms, and 7 superfoods supports gut health, aids digestion, promotes energy and immunity.*

As a good source of fiber, this formula also helps maintain regularity. No added sugar or artificial sweeteners…just all the good stuff.

Introducing your microbiome’s new best friend! This blend of 7 greens, 3 mushrooms, and 7 superfoods supports gut health, aids digestion, promotes energy and immunity.* As a good source of fiber, this formula also helps maintain regularity. No added sugar or artificial sweeteners…just all the good stuff.

Zhou

Creatine Chews Peach Mango

Get a big workout support punch in these small chews that are easy to stomach. Creatine helps support muscle growth by providing a steady supply of energy for your muscles— especially when you’re exercising long and hard.* This effective formula supplies 5 grams of creatine with no added sugar. No mixing required.

Vega Performance Protein + Creatine

Promote muscle and lean body mass with this innovative formula. Combining 30g of plant-based protein, 3g of creatine monohydrate, and 5g BCAAs, this is a revolutionary performance product formulated to support muscle growth, lean body mass, and post-workout recovery.* Vegan and gluten free.

Jung Kwan Jang

EveryTime

EveryTime Korean Red Ginseng + Lemon

Korean Red Ginseng + Lemon

Support immunity, vitality and energy with this ginseng supplement with lemon, honey and banana. If you’re new to ginseng, this formula is a great way to try it! Korean ginseng is an adaptogen that helps with fatigue, focus and circulation, making it a great natural daily energizer.* For everyone, everywhere, every time.

herbal delights

fresh herbs add a burst of flavor to your favorite dishes

While fresh herbs require some extra attention, the effort is worth it. After bringing a fresh batch home, immerse the bottom inch of the stems of soft-leaf varieties (basil, cilantro, dill, parsley, tarragon) in a glass of clean, cold water. Cover the foliage tops with a clean plastic bag, and store in the fridge up to one week— basil leaves will turn dark when refrigerated.

Herbs with tougher stems and more robust foliage (thyme, marjoram, sage, rosemary) keep up to one week standing in a glass of room-temperature water. Whether storing herbs at room temperature or in the refrigerator, change the water every few days.

If you can’t use fresh herbs before they spoil, they can be frozen for later use. Wrap hard-stemmed herbs in foil and then place them in a freezer bag in the freezer.

For soft herbs, finely chop and then fill empty ice cube trays two-thirds full of the chopped herb. Top with water, and freeze. When frozen, transfer the herbal cubes to an airtight freezer bag and store them in the freezer. Defrost as needed or pop a frozen cube or two into a batch of soup or sauce for instant herbal flavor.

Supermarkets offer freshly prepared herbs in jars and tubes that require refrigeration once they are opened. These products are convenient, particularly when you find yourself out of a fresh variety. Keep in mind that the flavor of these items can veer toward acidic, sweet, or salty depending on the amount of vinegar, sugar, or food acids that have been added for preservation. Taste the product first, so seasonings can be adjusted in the final dish. ●

35 min prep time serves 4

Smoky Portobello Cheesesteaks

From Symon’s Dinners Cooking Out by Michael Symon and Douglas Trattner ($35, Clarkson Potter/Publishers, 2025)

6 Tbsp extra-virgin olive oil

2 Tbsp balsamic vinegar

1 Tbsp finely chopped fresh oregano

Kosher salt and freshly ground black pepper

4 large portobello mushrooms, stemmed

2 Tbsp unsalted butter

3 large yellow onions, halved and thinly sliced (about 3 c)

12 slices provolone cheese

4 (10 inch) hoagie/hero/sub rolls

1. Prepare and preheat a charcoal grill for indirect cooking, with one hot side and one hold (unheated) side.

2. In a medium bowl, whisk together oil, vinegar, and oregano. Season with a pinch of salt and a twist of pepper. Add portobellos and toss to coat. Set aside for 5 minutes to marinate.

3. Set a large cast-iron skillet on hot side of grill and add butter. When butter has melted, add onions and a pinch of salt. At same time, place mushrooms, grill-side down, on hold side of grill. Cover grill and cook for 5 minutes.

4. Flip mushrooms and give onions a stir. Continue cooking mushrooms until lightly charred, about 5 minutes. Transfer mushrooms to a cutting board and thinly slice them. Add sliced mushrooms to skillet with onions.

5. Arrange vegetables in pan to form 4 equal piles. Top each pile with 3 slices of provolone. Place hoagie buns on hold side of grill, cover grill, and cook until cheese melts, about 3 minutes.

6. Using a spatula, stuff each stack into a warmed hoagie bun and serve.

Kitchen Note: This fun riff on the classic swaps out the shaved rib eye for meaty grilled mushrooms, which provide a surprising amount of savory goodness. The sliced shrooms get packed into a warm hoagie bun with buttery grilled onions and melty provolone cheese.

Per serving: 757 Calories,

Grilled Sweet Potato Wedges

From the Taste for Life test kitchen

4 sweet potatoes

1 Tbsp packed brown sugar

1 Tbsp chili powder

1 Tbsp paprika

Salt and pepper

¼ c oil, plus additional for brushing

1. Cut each potato into 6 wedges.

50 min prep time serves 4

2. Mix brown sugar, chili powder, paprika, salt and pepper to taste, and oil together in a large bowl. Add sweet potato wedges to bowl and toss in mixture to coat.

3. Prepare a grill for covered indirect grilling over medium heat. Place potatoes on area of grill farthest from highest heat. Cover grill and cook for 30 to 40 minutes, until soft.

4. Brush wedges with additional oil. Place wedges over direct heat for 3 minutes, turning them halfway through to caramelize. Serve.

Per serving: 252 Calories, 3 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 8 g Total sugars (2 g

Added sugars), 5 g Fiber, 14 g Total fat (1 g sat), 348 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B6, E, ★ Vitamin K, Phosphorus, Potassium

Turkish Chicken Kabobs

From Barbecue by Hugh Mangum ($49.95, Phaidon, 2025)

2 Tbsp dried mint

1 Tbsp red pepper flakes

1 Tbsp finely chopped thyme

1 Tbsp Aleppo pepper*

1 tsp black pepper

1 tsp salt

½ c (4 fl oz) extra-virgin olive oil

1 Tbsp tomato paste (purée)

35 min prep time + 30 min marinate time serves 4

1 Tbsp Turkish sweet red pepper paste (biber salçası) or tomato paste

3–4 boneless, skinless chicken thighs, cut into 1-inch pieces

For serving

Tzatziki (recipe follows)

Steamed rice

1. In a large bowl, combine all ingredients except chicken, tzatziki, and rice. Add chicken pieces to bowl and mix well. Cover and then set aside at room temperature for 30 minutes.

2. Preheat a grill over high heat.

3. Thread chicken onto skewers. Place skewers on grill and cook for 12 minutes, turning occasionally, until charred. Transfer to a serving dish.

4. Serve kabobs hot with tzatziki and rice.

*Aleppo pepper is a spicy and tangy spice from the Middle East. Kitchen Note: These spicy chicken kabobs (tavuk şiş) are a staple of Turkish cuisine and are often served with rice, salad, and tzatziki on special occasions and at celebrations. In this simple yet authentic recipe, chicken thighs are coated in mint, Aleppo pepper, and Turkish sweet red pepper paste (biber salçası), which caramelizes beautifully when grilled.

Per serving (made with 4 chicken thighs, 1 cup tzatziki, and 2 cups cooked brown rice): 670 Calories, 41 g Protein, 152 mg Cholesterol, 32 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 43 g Total fat (6 g sat), 801 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★ Vitamin B12, E, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), K, Magnesium, Zinc ★ Calcium, Iron, Potassium

Tzatziki

From Barbecue by Hugh Mangum ($49.95, Phaidon, 2025)

1 clove garlic, grated

½ English cucumber, shredded and blotted dry

1 Tbsp dried dill

½ tsp salt, plus extra to taste

¼ tsp black pepper, plus extra to taste

½ c plain Greek yogurt

½ c sour cream

1. Combine all ingredients in a medium bowl.

2. Season to taste with more salt and pepper.

10 min prep time makes 1 cup

3. Store in an airtight container in the refrigerator for up to 1 week.

✔ Type III: muscles, arteries, and organs. Source: bovine collagen

✔ Type V: eyes, skin, hair, and placenta. Source: Eggshell membrane

Benefits of Collagen

Gut Health. Collagen is part of the connective tissue in the gut, and it can help support the lining of the intestinal tract. This can result in less inflammation and improved functioning of the intestinal tract.

Joint Health. Collagen plays a role in joint health and structure, so it is commonly used by those dealing with joint pain. Research suggests that collagen use may help reduce pain associated with osteoarthritis. Type II chicken collagen and Type V from eggshell membrane have both been studied specifically in relation to joint health.

Lean Muscle. Hydrolyzed collagen contains high ratios of nitrogen-rich amino acids, such as glycine and proline, important for muscle protein synthesis. This helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. Studies of older men have demonstrated that consuming collagen and utilizing strength training may enhance lean muscle mass more than strength training alone.

Youthful Skin. As people age, they lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving

overall skin health, firmness, and elasticity, and counteracting signs of aging. Collagen is often found with hyaluronic acid, which helps keep collagen and skin hydrated and youthful.

Using Collagen

Collagen is available as single peptides (bovine), or in combination formulas that have several sources of collagen. Vegan collagen formulas are also available that support the production of collagen and mimic collagen in the body. Collagen can be found in pill, powder, beverage, and gummy forms. Powders are available flavored or unflavored. These powders are versatile and can be mixed into morning coffee or tea, added to smoothies, or used in baked goods and oatmeal. ●

Paragon Plus™

Collagen Peptides Multi Source

For skin, hair, nail, and joint support.*

Grassfed bovine and wild caught marine collagen, plus bone broth and eggshell membrane.

Supplies I, II, III, IV, V and X types of collagen for benefits in the body.* Unflavored.

sunscreen guide

Summer is here! It’s time to make the most of bright, sunny days by hitting the trail, the beach, or whatever outdoor fun comes your way. Don’t forget to take steps to protect your skin from the sun so you can enjoy the beautiful weather all summer long. 30

SPF 30

SPF stands for “Sun Protection Factor” and indicates how well the product will protect you from UVB rays. Experts recommend choosing a sunscreen with SPF 30 or higher.

Broad spectrum

Look for sunscreen that’s labeled broad spectrum. These products have been tested and shown to protect against both UVA and UVB rays.

Water resistant

For swimming, make sure your sunscreen is water resistant—ideally for up to 40 or 80 minutes. Apply it every two hours, or as indicated on the product label.

Mineral v. chemical

Some locations have banned certain chemical sunscreen ingredients due to their potential to cause damage to oceans and coral reefs. Reef-safe alternatives are made with natural minerals including zinc oxide and titanium dioxide.

Lotions v. sprays

Lotions apply more evenly than sprays, and most people do not apply enough spray to reach the desired SPF.

Apply generously

Apply at least an ounce of sunscreen to your face, neck, arms, and legs 30 minutes before heading outside.

BY MARY ANN O’DELL,

Irish sea moss

Irish sea moss is a type of red seaweed found on the coast of the North Atlantic around Ireland and Europe. As with other seaweeds and algae, sea moss supplies a variety of minerals and nutrients, including magnesium, iron, calcium, iodine, vitamin K, vitamin C, vitamin B12, folate, and others. Sea moss also contains omega-3 fatty acids and fiber, which may play important roles in sea moss’s health benefits.

Potential Benefits of Sea Moss

Cardiovascular Health. With its fiber, omega 3s, and mineral and vitamin content, sea moss may play a role in maintaining cardiovascular health. Vitamin C, minerals, and fiber can help support healthy blood pressure control, while the fiber may also help control blood sugar. Fiber and omega 3s may also help keep cholesterol in check.

Gut Health. Sea moss functions as a prebiotic, which

The Food Movement

Sea Moss Master Formula

Supports digestion and gut health.*

Promotes healthy skin and immune system support.*

Combines sea moss with burdock root and bladderwrack for enhanced benefits.*

can support the health of the gut microbiome, feeding the beneficial bacteria in the gut. Sea moss is a good source of fiber, which helps promote colon health. It is also mucilaginous, meaning it has a gel-like consistency that coats and soothes the intestinal tract.

Healthy Skin. Sea moss supplies sulfur and collagenboosting nutrients for skin. This may be why sea moss has been called vegan gelatin. Made into a gel, sea moss can be used both internally, as a nutrient source for skin health, and externally as a face mask to moisturize skin and to fight bacteria that contribute to acne.

Thyroid Function. Sea moss is a good source of iodine, which is used by the thyroid to produce hormones. Iodine-rich foods can help support healthy thyroid function and metabolism. But be aware that consuming too much iodine can have a negative effect on the thyroid, so be sure to use sea moss only as directed.

Weight Loss. While research is limited on sea moss’s role in weight loss, its nutrient content suggests it could play a role. The fibrous component in algae is a soluble fiber that can contribute to satiety, helping you feel full longer, potentially helping to reduce overeating. Its prebiotic action may also improve the microbiome, which may play a role in reducing obsesity risk.

While sea moss shows a great deal of promise, more research is needed to confirm its roles in optimum health. However, with its good nutritional profile, supplementing with sea moss can certainly fill in nutritional gaps in the diet, and may support overall good health. ●

BY MARY ANN O’DELL, MS, RDN

vitamin D and pain

When thinking of natural approaches to pain relief, herbs like turmeric or ginger get a lot of press. What about vitamin D? While vitamin D may not be the first thing that comes to mind when seeking pain relief, as more research comes out on the roles it plays in human health it should be included on the list.

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body. It has receptors all throughout the body, which affect upwards of 1,000 different gene functions. It is present in two forms: D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna, and mackerel. However, research suggests most Americans do not consume recommended intake levels of vitamin D in their diets. Vitamin D is also formed by the body as a result of direct sunlight on the skin. Sunblock and less time spent outdoors in winter months can reduce the level of vitamin D produced by the body from sunlight exposure.

So what does all this have to do with pain? It is now appears that a large number of people who have chronic pain are deficient in vitamin D, as determined by levels of 25(OH)D in their blood. Low vitamin D leads to poor bone mineralization and can result in chronic, dull, musculoskeletal aches and pains. As a result, studies have now been done showing that vitamin D supplementation may play a role in addressing pain that is related to 25(OH)D deficiency. One study of 360 female patients with chronic back pain found that

vitamin D therapy produced symptom improvement in 96 percent of patients. Research suggests that vitamin D supplementation controls or decreases pro-inflammatory cytokines while increasing anti-inflammatory cytokines. Controlling inflammation can help address pain. Researchers believe vitamin D may help control painful chronic inflammatory autoimmune conditions that are affected by excessive cytokine activity, like inflammatory bowel disease.

If pain is consistently a part of your day, consider having your vitamin D levels checked. Low vitamin D levels respond well to vitamin D supplementation. It’s just one more aspect to consider when looking for natural pain relief. ●

Paragon Plus™

Vitamin D3 25 mcg (1000 IU)

Essential nutrient needed to help maintain bone density.* May support immune health.*

Supplies 25 mcg (1,000 IU) of the bioactive D3 form of vitamin D.

plant-based burgers

healthy and affordable meat alternatives

If you’re looking to cut back on your meat consumption but don’t want to miss out on grilling season, we’ve got you covered with some great plant-based beef burger alternatives.

For the die-hard beef fans

If you’re craving a classic burger, there are plenty of nonmeat alternatives to satisfy your cravings. Many grocery stores have dedicated areas in the freezer section where you can find vegetarian burgers and other non-meat protein options.

The Boca Burger has been around since the 1990s—the non-GMO soy patties have 14 grams (g) of protein, and 60 percent less fat than a hamburger made with ground beef.

In recent years, more companies have introduced plantbased burgers that mimic the texture and taste of ground beef. Beyond Burger is a pea protein burger that has 20 g of protein per plant-based patty.

Impossible Burger, made from soy proteins, has less fat and fewer calories than a patty made from 80 percent lean meat, plus 5 g of fiber.

Gardein Ultimate Plant-Based Burger patties are vegan and made with soy and wheat proteins. They can be grilled or pan-fried.

For the vegetable lovers

If you’re not looking to replicate a beef patty, homemade plant-based burgers are a great option.

Black bean burgers are a vegetarian classic. Dried beans and lentils cook up in less than an hour. You can prepare

them in batches ahead of time and then refrigerate for up to four days or freeze for up to three months.

You can also use canned beans—be sure to grab the cans that say “no salt added” to keep sodium in check.

Other ingredients that you might find in veggie burger recipes or commercially available veggie burgers are seeds (flax and sesame seeds); grains (oats, rice, or wheat); vegetables (beets, carrots, mushrooms, peppers, onions, and sweet potatoes); and a variety of spices.

Two more to consider

Tofu is a plant-based protein made from soybeans. Extrafirm tofu can be baked, fried, or grilled—you can even marinate it.

Like tofu, tempeh is made from fermented soybeans, and its texture is similar to extra-firm tofu.

You can often find flavored or marinated tempeh in the refrigerated section of the supermarket. Both tofu and tempeh could serve as the base of a beef burger alternative. ●

SELECTED SOURCES “All American Veggie Burgers with Non-GMO Soy,” www.KraftHeinz.com, 2025 • “Beyond Burger,” www.BeyondMeat.com, 2025 • “Healthful vegetarian meal ideas,” Academy of Nutrition and Dietetics, www.EatRight.org, 6/13/23 • The High-Protein Vegan Cookbook by Ginny Kay McMeans ($24.95, The Countryman Press, 2019) • “Impossible Burger,” www. ImpossibleFoods.com, 2025 • “Ultimate Plant-Based Burger,” www.Gardein. com, 2025 • “Veggie burgers: Health tips from a dietitian,” Johns Hopkins Medicine, www.HopkinsMedicine.org, 2025