World Food Day is celebrated every year on October 16th. Launched by the Food and Agriculture Organization of the United Nations (FAO), this day aims to raise awareness about food security, proper nutrition, and to encourage international cooperation to eliminate hunger and malnutrition.
This occasion reminds us to reflect on the value of the food we consume and to adopt a balanced diet that supports human health while protecting the Earth’s resources. Food is not just a source of energy — it is a pillar of life and well-being. Choosing healthy foods such as vegetables, fruits, whole grains, natural proteins, and clean water helps boost immunity, prevent chronic diseases like diabetes and heart disease, and improve mental and emotional health.
Certain foods and supplements, including spirulina, matcha, creatine, and probiotics, can also support internal balance and enhance overall body function. World Food Day reminds us that access to food is a universal right and that ensuring its quality, quantity, and fairness is a shared responsibility for a sustainable, healthy future.
Nutrition specialist Mira Haj highlights the best foods and supplements for 2025:
1. Spirulina
Spirulina offers multiple health benefits:
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Anti-inflammatory & antioxidant: protects cells and supports the immune system.
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Metabolic health: may help reduce cholesterol, blood sugar, and blood pressure.
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Weight management: may aid in reducing body weight and waist circumference.
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Energy & endurance: promotes recovery and reduces fatigue.
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Immune support: helps regulate immune responses.
2. Creatine
Creatine is well-known for its benefits in:
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Muscle strength, physical performance, brain function, and cognitive aging.
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Cognitive benefits: 5 grams per day for 6 weeks can improve short-term memory, attention, and general cognitive function, especially in individuals with low baseline creatine (vegetarians or older adults).
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Recommended dose: 3–5 grams daily.
3. Medium-Chain Triglycerides (MCT Oil)
Derived from coconut or palm kernel oil, MCT oil is absorbed quickly and converted into energy, particularly for the brain and muscles.
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Quick energy source, especially for the brain.
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Supports mental clarity and focus.
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May help boost fat metabolism and control appetite.
4. Apple Cider Vinegar
Known benefits include:
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Helps regulate post-meal blood sugar.
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Supports digestion and balances gut acidity.
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Can reduce appetite naturally.
5. Matcha (Green Tea Powder)
Matcha has gained popularity for its powerful antioxidant properties:
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Provides steady energy and focus due to caffeine and L-theanine.
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Rich in EGCG antioxidants.
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May support metabolism and fat burning.
6. Ashwagandha
Potential benefits include:
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Reduces stress and cortisol levels.
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Improves sleep, mood, and testosterone in men.
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Supports thyroid and adrenal function.
7. Bone Broth (Collagen Source)
Bone broth is a natural source of collagen:
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Supports joint, skin, and gut health.
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Contains collagen, glycine, proline, and minerals.
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May aid in sleep and recovery.
8. Probiotics
Probiotics are crucial for:
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Supporting a healthy gut microbiome, digestion, and immunity.
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Improving mood, skin health, and reducing inflammation.
Look for strains like Lactobacillus, Bifidobacterium, and Saccharomyces, with 10–50 billion CFU daily. Best used with prebiotic fibers or fermented foods for optimal effect.
9. Berberine
Berberine is known for:
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Lowering blood sugar, cholesterol, and triglycerides.
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Supporting metabolism, insulin sensitivity, and gut health.
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Often compared to metformin in metabolic effects.
Expert Advice
Nutrition specialist Mira Haj emphasizes that these foods and supplements support health but are not magic solutions. Their effectiveness depends on:
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Dietary habits
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Sleep quality
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Stress levels
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Physical activity
Research is ongoing, especially regarding long-term effects, and results vary individually. Think of these as supportive tools, not substitutes for real food, exercise, and good sleep.
Tip: Consult a physician or nutritionist before taking these supplements, particularly if you have chronic conditions.
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