The Quest Protein Milkshakes have been announced by Quest Nutrition as its latest lineup of ready-to-drink (RTD) protein supplements that are perfect for athletes and nutrition-minded consumers alike. The drink range includes Vanilla, Strawberry and Chocolate flavor options, which are each packed with 45-grams of protein, four-grams or less of net carbs and two-grams of sugar. The drinks are positioned as one of the highest protein refreshments out there and are sure to catch the attention of those looking to up their intake.

Senior Vice President and General Manager Stuart Heflin spoke on the Quest Protein Milkshakes saying, “At Quest, we’re constantly pushing the boundaries to create products that are big on protein, without compromising on flavor, as seen in our recent Bake Shop line. And now, we’re thrilled to expand on this by entering a brand-new territory with our Protein Milkshakes, offering our fans even more delicious options that fuel them with 45 grams of protein, the highest protein in this category on the market.”

Image Credit: Quest Nutrition

TWIN FALLS, Idaho (KMVT/KSVT) — Have you taken your vitamins today?

If not, you could be missing out on not only the physical benefits but also the mental ones.

In this week’s Mental Health Minute, we discuss the link between vitamins and supplements and our mental wellness with an expert.

A Council for Responsible Nutrition study in 2023 found that 74% of Americans take dietary supplements, which include multivitamins. But did you know that taking these can also help boost your mental health as well?

“Every single one of the B vitamins from B1 to B12, they all play a role somewhere along the line in neurotransmitters, mental health or neurological association,” said Dr. Oscar Coetzee, a clinical nutritionist with over 25 years of experience.

Dr. Coetzee said that while B vitamins are the most common connection between vitamins and mental health, a few others play a key role as well.

“Vitamin C plays a really big role in that conversion that we just spoke about, also with dopamine to things called catecholamines or norepinephrine and epinephrine,” Dr. Coetzee said. “A deficiency in magnesium would be very, very relevant. Magnesium has 300 functions in the body and a lot of them have to do with mental health.”

The National Library of Medicine found that magnesium supplements improved mood, anxiety, and quality of life in stressed but otherwise healthy adults.

While taking vitamins and supplements is beneficial to both mental and physical health, finding the right one can be a little chaotic due to the nature of its marketing.

“The nutraceutical industry, unfortunately, is not regulated the way the pharmaceutical industry is. Both of us can make the claims. We can both say vitamin C is good for the immune system, but nobody knows that you only have 20 milligrams, and I have 500 milligrams.”

While this may be alarming to some, Dr. Coetzee said there is a way to avoid the Wild-West-like world of supplements.

“Work with a practitioner. So, the practitioners that prescribe these vitamins and minerals, and that’s the right word to use, we prescribe certified third-party tested quality control nutraceuticals that are only provided to clinicians and practitioners because of the doses being higher.”

If you think you may need a higher dose of vitamin or supplement or are curious about your current levels, contact your health care provider.

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When I interview health and nutrition specialists, I like to ask what supplements they take regularly. The answer they give me every time? An Omega-3 supplement.

Known as the “good” polyunsaturated fats, Omega-3 fatty acids are derived from alpha-linolenic acid (ALA) and possess important antioxidant and anti-inflammatory properties; they are beneficial for heart, brain, joint, and eye health, as well as for beautiful skin; they support the immune system; they relieve anxiety and depression; they help you sleep better; and they can help prevent from heart attack to arthritis. In short, they are vital molecules for our entire body’s well-being.

It should be noted, however, that our body doesn’t naturally make omega-3 fatty acids on its own. Instead, you’ve got to focus on your diet or supplements to get the daily amount recommended by specialists (at least 250 milligrams a day).

If you want to introduce more omega-3-rich foods into your diet, aim to get at least two servings of fatty fish a week. Omega-3s are also found in foods from the plant world, such as certain types of nuts, oils, and vegetables, but these tend to contain mostly alpha-linoleic acid (ALA), which the body can transform into EPA and DHA, but only at 15%.

Below are 10 foods rich in EPA, DHA, and ALA for you to include in your dietary regimen on a rotating basis. To ensure that these essential good fats for optimal health are never missing from your table.

Mackerel

This protein-dense oily fish is ubiquitous in the Mediterranean and parts of the Atlantic and has a rich flavor, a buttery texture, and is quick to cook on the grill, in the oven, or in a pan. The mackerel is packed with nutrients: 100 grams contains about 500% of the recommended daily intake of vitamin B12 and 130% of that of selenium. In addition, it provides as much as 4580 milligrams of omega-3 in the form of EPA and DHA per 100 grams of fish.

Salmon

Salmon is the ultimate anti-aging beauty food and a favorite of Victoria Beckham. It contains vitamin D, vitamin A, vitamin B12, minerals such as potassium phosphorus, and magnesium, and 2150 milligrams of EPA and DHA per 100 grams. If available, prefer it fresh and cook it lightly steamed, as omega-3s are sensitive to heat. If you love raw fish enjoy it as sushi or sashimi, and if you prefer it smoked, choose it wild and of good quality.

Herring

Abundant in the North Atlantic and North Seas of Europe (and especially Norway), this bright blue fish is nutritionally rich and a fantastic source of omega-3: 100 grams contain as much as 2150 milligrams of EPA and DHA. They are also rich in selenium and vitamin B12.

Chia seeds

These little seeds star in breakfast and pudding and dessert recipes loved by celebrities like Meghan Markle are true superfoods: they are rich in protein and essential amino acids, and minerals like selenium, manganese, and magnesium. And they contain 5050 milligrams of omega-3 per 28 grams, in the form of ALA (alpha linoleic acid). The easiest way to make sure you regularly enjoy the benefits of chia seeds? Add a teaspoon to your morning protein shake or try chia seed water.

Flaxseed oil

Flaxseed oil is among the best dietary sources of alpha-linolenic acid (ALA): one tablespoon of flaxseed oil contains 2350 milligrams of anti-inflammatory ALA. Oil is the best way to consume the seed because it’s the most bioavailable version, so you can absorb the protein, minerals, and lignans, phytochemical complexes with antioxidant properties. Consume it raw on salads and soups.

Sardines

These small fish, especially when eaten whole, are a powerhouse of nutrients: Sardines contain vitamin D, selenium, and vitamin B12. In addition, 150 grams of canned sardines provide 1463 milligrams of EPA and DHA. Eat them barbecued, as is done almost everywhere in the Mediterranean, or buy them canned and add them to salads instead of tuna, for example.

Walnuts

What aren’t walnuts good for? Rich in vitamin E and minerals such as copper, manganese, potassium, iron, and phosphorus, they also contain 2570 milligrams of ALA per 28 grams. Crunch them between meals, chop them up in salads, and use them to make an unusual pesto; you’ll get brighter skin, more peaceful sleep, and even a sharper memory.

Oysters

If you get the chance, enjoy a few oysters now and then. These nutrient-packed seafoods contain ALA as well as EPA and DHA: 6 oysters provide 329 milligrams of them. In addition, they are an excellent source of zinc, essential in winter to boost the immune system, copper, selenium, and vitamin B12 essential for the nervous system.

Hemp seeds

Adopted by vegetarians and vegans as a source of complete protein (they contain all the essential amino acids) hemp seeds are a bombshell of nutrients such as vitamin E, and minerals such as potassium, magnesium, calcium, iron, and zinc; and they really are a superfood, also beneficial for skin disorders such as eczema. Also notable is its omega-3 content: 6 tablespoons contain 6703 mg of ALA.

Seaweed

Antioxidant, anti-inflammatory, anti-aging, and anti-cancer, seaweeds, as the Japanese teach us, are a superfood we should eat regularly. They are also a rare plant food that contains both EPA and DHA, in amounts that vary from one type of algae to another. Include them in soups, crumble them on salads and rice, wrap them to create homemade sushi, and, in the absence of anything else, take them in spirulina or chlorella tablets or powder to add to your morning smoothie.

Fish Oil

Yes, it’s more of a supplement than a food, but fish oil is that girl when it comes to omega-3s. Made from the tissue of oily fish (like the ones above), fish oil is just a straight, potent stuff filled with a mix of fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil supplements get a bad rap because sometimes they can leave a fishy aftertaste, but our editor has been taking this brand for years and swears there’s absolutely no flavor at all.

Caviar

Fancy—and functional. While caviar (aka fish eggs) may not seem like it’d be healthy, it actually has both essential vitamins and minerals like omega-3 fatty acids, as well as vitamin B12, selenium, and iron. This dish, as like others, is all about moderation, especially because of the way you consume it—on a potato chip or belinni—so 1 to 2 tablespoons is all you need.

Soybeans

An endlessly versatile food, soybeans are delicious as edamame and protein-rich tofu. Soybeans contain alpha-linolenic acid (ALA), a type of omega-3 oil. Adding them into every meal—or even preparing your food in soybean oil—adds the nutrient to dishes.