Yohimbe (pronounced yoh-heem-buh) is an herbal supplement associated with anti-aging effects. It is used to naturally treat erectile dysfunction, low libido, hormonal imbalances and symptoms like low energy. Yohimbe has a long history of use in Western Africa, where the plant originates. It’s still grown there today, especially for its apparent aphrodisiac abilities.

According to a report published in Pharmacognosy Review, yohimbe is the only herb listed for sexual function the Physician’s Desk Reference. Yohimbe has earned the nickname “herbal viagra.” It has been used in certain medications, especially those indicated to treat sexual dysfunction, for over 75 years.

Yohimbe also may act as a mild hallucinogenic, causing neurological reactions that can be wide-ranging. According to the Pavia Poison Control Center in Italy, “Yohimbine is currently approved in the U.S. for erectile dysfunction but has undergone resurgence in street use as an aphrodisiac and mild hallucinogen.”

So do yohimbe supplements actually work to help treat sexual problems like impotence, or other conditions? Study results have been somewhat mixed. It can be especially helpful when combined with other substances that promote better flow and higher energy levels, such as L-arginine.

What Is Yohimbe?

Yohimbe is an herbal supplement. Its species name is Pausinystalia yohimbe. Yohimbe comes from the bark of the evergreen Corynanthe yohimbe tree, which is in the plant family called Rubiaceae. 

Yohimbe is often sold in capsule or tablet form and goes by many names depending on how it’s sold. These include Yohimbehe, Yocon, Yohimex, Johime, Aphrodien, Aphrodyne and Corynine. It’s marketed as yohimbe bark extract or yohimbine, which is the active ingredient in yohimbe bark.

Yohimbine is also used to make certain medications. Civilizations in Western Africa have used it for centuries. Today it’s studied for its ability to help treat conditions, including erectile dysfunction/impotence, diabetes, depression, hypotension and overuse of certain medications.

One of the main actions of yohimbe bark is alpha-2 antagonism (this is why it’s also sometimes called an “alpha-2 blocker”). This means that it can impact sympathetic nervous system activity and increase the release of adrenaline (or noradrenaline). This is because it blocks alpha-2 receptors in the brain stem.

Other types of alpha-2 agonists medications work in a similar way. They affect the central nervous system by altering release of certain neurotransmitters and dilating blood vessels. This increases alertness, circulation and other physiological processes.

Due to its ability to inhibit actions of the sympathetic nervous system, yohimbe can help to bring blood pressure levels back to balance. This is is why it’s used to sometimes increase blood flow, such as to tissues of the reproductive organs.  Or, also why it’s used to treat hypotension (abnormally low blood pressure). It may also be helpful for stimulating nerves and treating fatigue or symptoms of depression.

Nutrition Facts

The primary active ingredient found in yohimbe bark is the alkaloid yohimbine. This may also be called alpha-yohimbine or allo-yohimbine.

In the U.S., certain prescription drugs containing yohimbine have been approved since the 1980s. They are labeled Yohimbine hydrochloride. Yohimbine medications are prescribed most commonly to treat sexual dysfunction in both men and women caused by a number of factors like aging, hormonal imbalances or side effects of medications.

Some studies suggest that alpha 2-antagonists may help improve patients’ response to antidepressant medications. Yohimbe has a chemical structure that is similar to several medications, and even recreational drugs, that are used to manage conditions like like mood-related disorders such as depression or schizophrenia, low libido, dizziness due to low blood pressure, and others.

While yohimbine doesn’t actually have psychedelic effects, according to research findings, it impacts neurotransmitters including dopamine, adrenaline and serotonin. It also seems to help some people suffering from symptoms due to mental illness.

Benefits

1. May Help Treat Erectile Dysfunction

Yohimbe is commonly taken to increase sexual excitement and to reduce sexual problems such as symptoms of erectile dysfunction (ED), also called impotence. Research shows that yohimbe may be capable of increasing blood flow to the penis or vagina. It also increases nerve impulses that play a role in orgasm.

Due to how yohimbine affects blood vessels, it can cause relaxation of the penile tissue and engorgement of blood. This helps a man to maintain an erection. These effects are beneficial for both sexes when it comes to experiencing sexual satisfaction.

There have been only a few  well-controlled studies to test the effects of herbal yohimbe (as opposed to medications) on humans. There’s some evidence that yohimbine has potential to enhance the nitric oxide pathway, helping to bring blood flow to the corpus cavernosum tissue of the penis. It may also stimulate the pelvic nerve ganglia and boost adrenaline supply to nerve endings. It seems to have the most effects overall when combined with other treatments or herbal remedies.

One study that evaluated the effects of yohimbe on erectile dysfunction found that those taking the herbal remedy experienced slight benefits compared to a control group that was not taking the supplement.

Overall, studies have been inconclusive about the aphrodisiac benefits of taking yohimbine supplements. However, most have found it works better than placebos.

According to a report published in the Iranian Journal of Psychiatry, an analysis of seven trials concluded that between 34–75 percent of men involved in studies experienced favorable results when taking between 5–10 milligrams.

2. Can Help Lower Side Effects of Some Medications

Some people experience symptoms of sexual dysfunction, including erectile dysfunction or loss of interest in sex, when taking medications for depression or anxiety disorders called selective-serotonin reuptake inhibitors (SSRIs). Yohimbine-containing medications are not intended to treat these symptoms.

Some doctors use yohimbine to offset negative effects of treating mental illnesses. For example, one study investigated yohimbine as a therapeutic augmentation strategy for social anxiety disorder and beneficial effects were seen. It can also decrease lethargy or low pressure since it acts as a mild stimulant. Additionally it may help to prevent complications in diabetic patients, including diabetic neuropathy.

However, another trial that gave 20 milligrams of yohimbine to patients suffering from a panic disorder showed that it induced more pronounced increases in anxiety and panicky ratings, maximum heart rate and high heart rate variability, and decreases in skin temperature compared with controls.

3. Can Help Treat Low Blood Pressure

As an alpha-2 antagonist, yohimbine promotes sympathetic activity. According to a number of studies, yohimbe can increase blood pressure. This is why it’s useful for things like erectile dysfunction or diabetic nerve problems. Yohimbine is sometimes used to treat low blood pressure and symptoms like dizziness when standing up. It works by dilating blood vessels and acting on the sympathetic nervous system.

However, it’s important to point out that increased blood pressure can also be a problem for some people, especially those with existing cardiovascular problems, people taking blood pressure medications, or those who already have high blood pressure.

One study showed that among 25 unmedicated hypertensive subjects, 21 grams of yohimbine increased blood pressure by an average of 5 mm Hg and plasma norepinephrine levels increased by 66 percent. Therefore, study authors said that yohimbine should be administered with caution to patients with high blood pressure, especially in individuals with “increased basal sympathetic outflow” or those being treated with tricyclic antidepressants or other drugs that interfere with neuronal uptake or metabolism of norepinephrine.

4. May Help Increase Performance & Alertness

Athletes or dieters sometimes use products containing yohimbe to help promote easier weight loss, especially from body fat, and to increase energy expenditure. Some have speculated that it may help increase muscle mass and endurance while cutting fat. But there’s not much evidence from studies that this is necessarily true.

Yohimbe does seem to have potential to increase energy expenditure by acting as a stimulant, increasing adrenaline levels in the body and potentially preventing fatigue during or following exercise.

A 2022 study looked at how one 2.5 milligram dose of yohimbine impacted repeated anaerobic sprint ability among a group of female participants. Heart rate and rate of perceived exertion (RPE) were measured following each WAnT. Mean power, total work and heart rate were significantly higher with yohimbe supplementation versus placebo. Fatigue index and post-exercise lactate were significantly lower compared to placebo. While more research is needed, it appears that yohimbe may improve fast-twitch muscle performance, such as with sprints and many sports.

Another study that evaluated the effects of yohimbine supplementation on body composition (muscle mass, body mass, etc.) and exercise performance in professional soccer players found that body fat percentage/fat mass significantly decreased in the yohimbine group compared to the placebo group. However, supplementation with yohimbine did not significantly alter overall body mass, muscle mass, or performance indicators.

Other studies, however, have found that people do tend to experience increases in energy and alertness when taking yohimbe, sometimes even so much that it causes symptoms of anxiety or restlessness (much like caffeine does).

5. May Help With Blood Sugar Regulation and Weight Loss

Yohimbine may have certain fat-burning abilities and work even better while someone is fasting. Given that yohimbine can act as a mild stimulant, researchers have looked at whether it can help increase energy levels in those looking to become more active, or whether it has positive effects on reducing appetite, regulating blood sugar levels, or promoting growth of muscle mass that can then help with weight loss.

Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet.

Possible mechanisms of action include: boosting lipolysis (the breakdown of fats and other lipids by releasing fatty acids into the blood) both during and following exercise, regulating insulin secretion, and reducing appetite.

6. May Have a Positive Impact on Depression Symptoms

Studies have found that as an alpha 2-antagonist, yohimbine has properties that can help increase dopamine levels in the brain when used alone or in combination with other anti-depressant treatments, such as the medication called fluoxetine.

Yohimbine also helps to increase levels of the coenzyme NAD (nicotinamide adenine dinucleotide). This affects metabolism, cognitive processes and detoxification of drugs in the body. NAD is not currently used to treat cognitive or mood-related disorders on its own, but has been shown in some studies to potentially have uses for preventing neurodegenerative diseases including Parkinson’s disease or Alzheimer’s.

However, on the other hand, studies have found that because it can increase anxiety in some patients, yohimbine may actually worsen mental illness in some patients, including those with Parkinson’s. For this reason, it’s important for anyone taking mood-altering medications, or who has a history of any cognitive or mood disorder, to work with a healthcare professional while taking or starting any new herbal treatments.

How to Use

Yohimbe is available in capsule/tablet form in health food stores or online. It’s rare to find the actual bark or extract form, although it may be possible. Dosage recommendations for yohimbe depend on its use. Dosages should ideally be adjusted based on body weight and sometimes sex.

There’s some concern that supplements labeled as yohimbe contain different amounts of the active ingredient than the amount that’s listed. The FDA strictly regulates prescriptions containing yohimbine but not supplements. It can be difficult to determine exactly how much active yohimbine is in supplements due to how different growing and distributing variables affect the concentration.

These variables can include: the exact type of yohimbe tree bark that is used, what part of the tree the bark is taken from, the maturity of the tree, how fresh the bark is, the processing techniques used to create supplements, and how the supplements are shipped/exported and stored.

Below are general recommendations for yohimbe dosages, according to the condition or symptom:

• For erectile dysfunction: adult men should take about 5.4 milligrams 1–3 times daily. Most studies have found positive results when taking about 10–20 milligrams total daily.
• For hypotension in adults: take about 12.5 milligrams daily
• Much higher doses have been used in certain studies, sometimes up to 100 milligrams daily. However, this is considered a very high dose that is potentially dangerous and likely to cause some side effects. Overall, it’s best to start with small doses while monitoring your reaction. Speak to a doctor or herbal practitioner before increasing your dosage to high levels.
• If using yohimbe in dry plant tincture form (DPT) look for a concentration of about 35 percent yohimbe (65 percent alcohol) and use about 10–30 drops one to three times daily.
• It’s best to take yohimbe when fasting, first thing in the morning, or between meals. Because it has stimulating effects, don’t combine yohimbe with other stimulants like caffeine or weight loss pills. These may cause reactions like faster heart rate, anxiety, high blood pressure or even cardiovascular complications. If you are planning on having caffeine along wth yohimbe (such as coffee or tea in the morning), start with a half-dose in order to test your reaction.

Risks and Side Effects

People who do not have any contra-indications (see below) generally tolerate it well. Study results have been mixed about yohimbine’s potential side effects, but it seems that in moderate doses it usually won’t excessively raise the heart rate, cause very high blood pressure, or contribute to anxiety as long as it’s not combined with other stimulants.

However, taking yohimbe can sometimes cause side effects including: high blood pressure, headaches, anxiety, restlessness/nervousness, dizziness or shakiness. These side effects seem to affect people with a history of mental illness or mood-related problems most often. But it’s possible for them to develop in anybody.

Yohimbe can interact with several drugs and medications, so it’s not safe for everybody to use. Don’t take yohimbe if you’re currently taking any ACE inhibitor drug, beta blocker, SSRI drug, MAOI, stimulants or caffeine-containing drugs, or tricyclic antidepressant drugs.

Those who have any of the conditions listed below should not take herbal treatments like yohimbe without speaking with a doctor first. This is because it may affect things like blood pressure, heart health, kidney function and neurotransmitter functions:

• Renal disease
• Hypertension
• Angina
• Gastric ulcers
• Prostatitis
• Bipolar disorder, anxiety disorders, schizophrenia or suicidal tendencies

For children, or women who are pregnant or breast-feeding, it’s not safe to take yohimbe. Little research has been done to evaluate its effects on these populations.

Final Thoughts

• Yohimbe is an herbal supplement. Its species name is Pausinystalia yohimbe. It’s also used to make certain medications.
• Yohimbine is the active ingredient in yohimbe. Its benefits include treating erectile dysfunction in men and impotence in women, increasing exercise performance, potentially aiding in fat loss, and altering one’s mood.
• It’s not safe to use in combination with other stimulants (such as caffeine) or when taking medications for heart disease, liver or kidney dysfunction, or depression and/or anxiety.

The post Yohimbe Benefits for Erectile Dysfunction, Impotence, Exercise Energy & More appeared first on Dr. Axe.

If you’ve ever followed a low-fat diet or a fad diet that prioritized cutting calories as much as possible, then there’s a good chance that rice cakes made their way into your grocery cart — but are rice cakes actually good for you?

Like many other packaged snacks, there are pros and cons of eating rice cakes. For example, they’re super convenient, usually gluten-free and make a good substitute for higher-calorie foods like bread — yet they’re also mostly devoid of nutrients and relatively high in “empty” carbs.

Let’s take a closer look at what different types of rice cakes are made of, the benefits and drawbacks to including them in your diet, plus some healthy ways to enjoy them.

What Are Rice Cakes?

What are rice cakes made of exactly? Most rice cakes are made with puffed rice and/or rice flour, including the types made from white rice, brown rice or other types.

The rice is condensed and pressed together to form a thin “cake” that is more like a crispy, airy cracker.

Different varieties of rice cakes are popular around the world, especially in India and Asian countries — such as Cambodia, Indonesia, Korea, Japan and China — where rice is eaten with nearly every meal. In the U.S., rice cakes have been around since the 1980s, when they were first advertised as the perfect low-calorie snack to enjoy with with jelly, cottage cheese, fruit and other toppings.

There are many different ways these snacks can be made, such as grinding whole grain rice, adding other grains and seeds to the mix — such as quinoa, buckwheat or flaxseeds — or by simply using refined white rice that has been puffed with air to increase the volume.

Nutrition Facts

Overall, rice cakes are low in calories but don’t provide much else in the way of nutrition benefits. While some whole grain rice cakes can be a decent source of fiber and certain other nutrients, they are still generally low-nutrient foods.

Some types can also be relatively high in added sugar and salt, so it’s a good idea to read ingredient labels and choose a type made with straightforward, healthy ingredients.

One plain, unsalted, brown rice cake (approximately nine grams) has about:

• Calories: 34.8
• Total Carbohydrates: 7.3 g
  • Fiber: 0.4 g
  • Sugar: 0.1 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 0.7 g
• Sodium: 2.3 mg (0.1% DV*)
• Manganese: 0.3 mg (13% DV)
• Niacin: 0.7 mg (4% DV)
• Selenium: 2.2 mcg (4% DV)
• Phosphorus: 32.4 mg (3% DV)
• Magnesium: 11.8 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Are Rice Cakes Healthy? (Pros and Cons)

Pros:

1. Gluten-Free and a Lower-Carb/Lower-Calorie Alternative to Bread

If you’re following a lower-carb diet or simply want to keep your calorie and carb intake in check, rice cakes can make a good substitute for other carbs, such as bread, rolls, wraps, crackers, chips and french fries.

Since they contain more air from puffed rice and aren’t made with energy-dense flour, they tend to be lower in carbs and calories than other snacks and similar ingredients. It’s possible they can satisfy your cravings for carbs without adding lots of unwanted calories to your diet.

Another benefit is that they are naturally gluten-free (unless made with wheat, rye or barley flour), since rice is not a gluten-containing grain.

2. Can Provide Whole Grains

Compared to other types of whole grain crackers or crisp breads, rice cakes are usually lower in fiber. However, if you eat a few of them, especially if they are made with whole grains like brown rice plus seeds, they can still provide some dietary fiber that contributes to your daily needs.

Whole grain rice cakes also supply you with small to moderate amounts of certain essential nutrients, such as manganese, B vitamins like niacin and selenium, which have benefits including supporting healthy energy levels, maintaining normal blood sugar, supporting bone health and contributing to a strong immune system.

3. Convenient and Versatile

Because they don’t have much flavor on their own, unless they contain added ingredients, rice cakes are versatile and can be used in a variety of recipes, both sweet and savory. For example, you can top them with avocado and everything bagel seasoning or sliced apples with peanut butter.

They also don’t require cooking, are inexpensive, are shelf-stable and don’t need to be refrigerated, so they are easy to take on trips and when out and about.

Cons:

1. High in Carbohydrates/High Glycemic Index Score

Rice cakes mostly contain carbohydrates, most often from processed white rice that is considered mostly a source of “empty calories.” While one or two cakes won’t contribute a very high amount of carbs to your diet, eating more than this amount can, especially if you choose a sweetened rice cake product that’s made with added sugar.

Most rice cakes have a high score on the glycemic index, meaning they can raise blood glucose levels pretty quickly.

Do rice cakes make you gain weight? For instance, why do bodybuilders eat rice cakes?

Like with any other food, it ultimately all comes down to how many you eat and how they fit into the rest of your diet. Rice cakes are a source of carbs, which can aid in building muscle when paired with resistance exercise.

That said, if you consume lots of them (especially if you’re not very active) they probably won’t do much to keep your weight in a healthy range.

To make rice cakes more filling, which can keep your portion size smaller, try pairing them with a source of satiating protein, such as cottage cheese, melted aged cheese or tuna fish. This leads to less of a blood sugar spike and also keeps hunger in check for longer afterward.

Healthy fats such as avocado or almond butter are also good options for topping rice cakes, since they can keep you feeling full for longer.

2. Overall Low in Nutrients

While certain types of whole grain rice (including brown rice, black rice and wild rice) can sometimes provide antioxidants, there’s evidence from some studies indicating that the puffing process depletes levels of some delicate antioxidants, which means you’re better off eating regular whole grain rice.

Recipes

If you choose to regularly snack on rice cakes, opt for those made with whole grain rice, such as brown rice, plus simple ingredients like sea salt or cinnamon. Steer clear of varieties that contain added sugars or artificial flavors, and be conscious about how much sodium you consume if you’re sensitive to salt.

Here are some healthy rice cakes recipes to try:

• Make rice cake “avocado toast,” topped with sliced tomato and your favorite seasoning.
• Top one with a scrambled egg, burger or veggie burger.
• Spread one with hummus, and top with sprouts.
• Top one with yogurt, chia seeds and smashed berries.
• Mash some banana on top, and sprinkle with coconut flakes and cocoa powder.
• Make a rice cake pizza with tomato sauce, basil and mozzarella.
• Use them to make healthy brown rice crispy treats with almond butter.

Healthier Snack Options

Rice cakes may not be the worst snack option — especially if they are made with whole grain rice and other nutrient-rich ingredients like grains and seeds — but they aren’t necessarily the best either. What other healthy snacks should you seek you instead?

If you’re craving something “carby,” choose whole grain crackers instead made with high-fiber sprouted grains. Homemade baked french fries are another good option.

Other healthy snacks that likely are more filling and contribute more nutrients to your diet overall include:

• A healthy smoothie with protein powder, almond milk and berries
• Hard-boiled eggs
• Almond butter with a sliced apple
• Guacamole with whole grain chips
• Hummus with veggies
• Rolled-up turkey with spinach and mustard
• Sliced smoked salmon with cucumbers and cream cheese
• Energy balls with nuts, seeds and cocoa
• Tuna salad with sliced celery

Risks and Side Effects

If you’re ever had an allergic reaction to rice, then avoid eating rice cakes.

Read ingredient labels when purchasing rice cakes, and choose a brand that is made with recognizable ingredients rather than lots of sugar, preservatives and additive flavors.

Conclusion

• What are rice cakes made of, and are they healthy? Rice cakes are made with puffed rice, sometimes rice flour, and in some cases other ingredients like grains, sugar, salt and flavoring.
• While they tend to be pretty low in calories, rice cakes don’t offer much in terms of nutrients. The healthiest types are made with whole grain rice and no added sugar or artificial ingredients.
• Pros of eating rice cakes include that they are convenient, versatile and lower in calories than foods like bread and chips. However, they can raise your blood sugar quickly and aren’t usually very filling.
• Overall, watch your portion size, and try pairing them with a source of satiating protein and healthy fats to make them more nutritious, such as cottage cheese, melted aged cheese, avocado, eggs or tuna fish.

The post Rice Cakes: Are They Healthy? Pros, Cons + How to Use appeared first on Dr. Axe.

These tiny greens have cropped up just about everywhere lately and have become a staple garnish thanks to their unique color and flavor. However, microgreens have so much more to offer than simply adding a pop of color to the plate.

In fact, research shows these mini greens pack in a major punch when it comes to nutrition and contain even more vitamins, minerals and antioxidants than their full-sized counterparts. Not only that, but animal research from 2023 even found that microgreens potentially can work similarly as mature vegetables in limiting weight growth.

Best of all, growing microgreens is quick, easy and convenient, regardless of your amount of experience in the garden. In fact, they’re so easy to grow and high in nutrients that they’re used to feed astronauts and space mission crew members.

Thanks to the ease and convenience offered by growing microgreens, farmers and amateur gardeners alike can take advantage of the intense flavor and health benefits of these nutritious greens.

What Are Microgreens?

Microgreens are made from greens that have been harvested before maturation, just seven to 14 days after germination.

The result is a much smaller green, typically between one to three inches tall, with a more intense flavor and highly concentrated nutrient profile. All of the vitamins and minerals you’d find naturally in the full-grown plant or herb are packed into these tiny versions.

This means that just adding a small amount to salads, dips or smoothies can instantly boost the nutritional value.

These tiny greens should not be confused with sprouts. This involves sprouting seeds by soaking them in water to germinate.

Although uncommon, sprouts have a higher risk of carrying bacteria that can cause foodborne illness.

Microgreens are a popular choice for farmers and novice growers alike. This is because they can be produced quickly, are cost-effective and can be grown year-round.

They’re also perfect for apartment dwellers and those with limited space, as they can be grown anywhere a sunny windowsill is found.

These tiny greens can come from just about any type of vegetable or herb, making them an incredibly versatile dietary addition.

Although most often used as a garnish to add a splash of color to the plate, they can also take center stage as a main ingredient in dishes like salads.

Types and Nutrition Facts

There is a huge variety of microgreens available, ranging from different kinds of vegetables to even some types of herbs. Some of the most popular types of microgreens include:

• Arugula
• Chives
• Mizuna
• Chard
• Cabbage
• Beets
• Cilantro
• Mint
• Garden cress
• Sunflower
• Kale
• Parsley
• Dill
• Orach
• Carrots
• Celery
• Basil
• Chia
• Mustard greens
• Fennel
• Amaranth
• Radish
• Watercress
• Broccoli
• Radish

Benefits

1. High in Nutrients

Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package, making them function foods.

Most vegetables provide a diverse array of nutrients. Swiss chard, for example, is especially high in vitamin K, vitamin A and vitamin C, while beets are loaded with manganese and folate.

The microgreen versions of these vegetables boast just as varied a nutrient profile and can help boost your vitamin and mineral intake quickly and easily.

In a study published in the Journal of Agricultural and Food Chemistry, microgreens contained between four to 40 times more nutrients by weight than their fully grown counterparts.

This means that including just a few servings of microgreens into your diet alongside plenty of other fruits and vegetables can ensure you’re getting the nutrients you need to maintain optimal health.

2. Contain Polyphenols

Polyphenols are important natural chemicals found in many foods and contain powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body that can cause damage to cells as well as chronic disease.

Research suggests polyphenols have been associated with a reduced risk of heart disease, cancer and Alzheimer’s disease.

Most vegetables are high in health-promoting polyphenols. Some studies have also found that the microgreen versions of these vegetables are similarly high in polyphenols.

A 2013 study out of Maryland measured the amount of polyphenols in five microgreens from the Brassica family of vegetables, including red cabbage, purple kohlrabi, mizuna, and red and purple mustard greens.

Not only were the microgreens found to be good sources of polyphenols, but they actually contained a wider variety of polyphenols than their mature vegetable counterparts.

In addition to microgreens and mature vegetables, other rich sources of polyphenols include fruit, tea, coffee and even chocolate.

3. Improve Heart Health

Statistics show that heart disease is the leading cause of death. Making dietary modifications is one of the easiest and most effective ways to prevent coronary heart disease and maintain heart health.

Studies show that eating more vegetables is associated with reduced heart disease risk factors and a lower risk of heart disease. Some studies have also found that including microgreens in your diet could help decrease certain heart disease risk factors.

One animal study fed rats a high-fat diet supplemented with red cabbage microgreens. The microgreens reduced weight gain by 17 percent, slashed bad LDL cholesterol by 34 percent and cut triglycerides by 23 percent.

Coupled with a balanced diet, healthy lifestyle and regular physical activity, incorporating a serving or two of microgreens into your day could help keep your heart strong and healthy.

4. Reduce Chronic Disease Risk

The health benefits of vegetables have been extensively studied. Thanks to their impressive nutrient and polyphenol profiles, eating vegetables has been shown to reduce the risk of certain types of chronic disease, and the same is true of microgreens.

One review found vegetable intake was associated with a lower risk of several types of cancer, including prostate cancer and cancers affecting the digestive tract.

Increased vegetable intake has also been linked with lower inflammation and a reduced risk of heart disease, type 2 diabetes and obesity.

Because microgreens boast a similar but enhanced nutrient profile to full-sized vegetables and an even higher amount of polyphenols, they may also carry the same disease-busting benefits.

5. Easy and Convenient

If you haven’t quite developed your green thumb yet, microgreens may be a great fit to help get you going. Many novice growers enjoy growing microgreens because they are fast, convenient and easy to grow.

In fact, you don’t need to invest in a full garden or even have a backyard to take advantage of these flavorful greens.

If you have water, soil, seeds and a window with a little sunlight, you’ve got what it takes to start up your own microgreen mini garden. Best of all, these greens are the perfect fit for the impatient gardener.

Wait time is minimal as these plants are ready to harvest and enjoy just seven to 14 days after germination.

6. Grown Year-Round

In addition to being incredibly convenient, you can also enjoy your microgreens year-round and from just about anywhere. Because microgreens can be grown indoors, there’s no need to wait for warm weather to roll around in order to break out the gardening gloves.

In the summer, placing your microgreens anywhere with natural sunlight will suffice. In seasons or environments where sun exposure may be limited, using an inexpensive grow light can help your plants thrive year-round.

7. Can Help With Weight Management

We already know veggies are low in calories and high in fiber, which makes them great for managing weight. Animal research confirmed microgreens can help with weight management as well, unsurprisingly.

For instance, broccoli microgreen juice was found to lower “body weight by enhancing insulin sensitivity and modulating gut microbiota” in obese mice.

Another study presented at the American Chemical Society’s 2023 fall meeting (which took place in August) examined the effects of both mature and the micro versions of red cabbage and kale on mice fed a high-fat diet. Researchers found that the microgreens and mature cruciferous vegetables effectively limited weight gain.

Are They Safe?

For most people, microgreens can be safely consumed with no risks or adverse side effects. However, microgreens can come from a wide range of vegetables and herbs.

If you have an allergy to a specific vegetable or herb or develop an allergic reaction after consumption, discontinue use immediately, and talk to your doctor.

Many types may be high in vitamin K, an essential vitamin involved in blood clotting. If you are taking Warfarin or another blood-thinning medication, it’s important to maintain consistent intake of vitamin K to avoid interfering with your medications.

How to Eat Them

Microgreens are easy to grow and can thrive just about anywhere. However, if you’re pressed for time, microgreens are becoming increasingly available at many grocery stores and farmers markets.

In addition to selling individual types, many retailers also sell mixed packs that can be especially useful if you’re looking to experiment or try out several different kinds to find what you like best.

You can use these versatile greens just about anywhere you would use regular leafy greens. They make an excellent garnish for enhancing the flavor, nutritional value and color of dishes but can also be used in salads, wraps, sandwiches and more.

Keep in mind they tend to have relatively short shelf lives, so it’s best to use them within a few days of harvest if possible.

If you’re looking for ideas of how to eat microgreens, here are some easy recipes you can try:

• Chipotle Lentil Tacos with Avocado and Microgreens
• Microgreens with Strawberry-Lime Vinaigrette
• Cauliflower Avocado Microgreen Salad with Roasted Garlic Cashew Cream

How to Grow

Ready to take advantage of the numerous health benefits and versatility offered by microgreens?

Growing microgreens is easy and requires minimal experience, tools and equipment. If you’re ready to get started, here’s how to grow microgreens:

1. If you’re growing indoors, you should start by spreading about an inch of potting soil in a shallow tray. For outdoor use, designate and clear out a small section of your garden.
2. Next, distribute microgreen seeds evenly over soil. Keep in mind that since these plants will be harvested before reaching maturity, you can place them closer together than you would if you were growing them to their full size.
3. Cover seeds with soil, and use a spray bottle to mist the top of the soil with water.
4. If growing indoors, place your shallow tray by a window with natural light or underneath a grow light. You can also use a warming mat to speed up plant growth, but it’s not necessary.
5. Mist soil with clean water a few times daily to help plants germinate and stay hydrated.
6. Once microgreens have reached one to three inches tall, they can be harvested by cutting greens above soil line. This is usually between seven to 14 days after germination, though it can vary based on the type of plant.
7. When you’re ready to plant another batch, either remove roots, or simply dump the tray entirely and restart with fresh soil.

Final Thoughts

• Microgreens are versatile, healthy and easy to grow.
• They contain a higher amount of vitamins, minerals and polyphenols than their fully mature counterparts and have even been associated with improved heart health and a decreased risk of chronic disease.
• These tiny greens can be grown just about anywhere year-round and can be added to a wide array of dishes, making them an excellent dietary addition.

The post Do Microgreens Have Same Effect as Mature Veggies? (Plus Nutrition, Benefits, How to Grow) appeared first on Dr. Axe.

You should learn to love your peach fuzz — and no, I’m not referring to the facial hair. Peaches are a valuable source of nutrition, and peach nutrition helps your body fight free radicals, prevent cancer and protect your heart from disease.

A native fruit to China, the peach has been around for millennia and is considered a succulent, tasty fruit for use in different kinds of dishes all over the world, but the benefits don’t just stop at taste. Peaches are high-antioxidant foods that have anti-inflammatory and antifungal properties, which is why peach nutrition offers a slew of impressive health benefits.

What Are Peaches?

Peaches are part of the genus Prunus, which includes the cherry, apricot, almond and plum. It’s also part of the subgenus Amygdalus along with the almond, as they’re both distinguished by their corrugated seed shells.

The peach is known officially as Prunus persica, earning its unique name from the journey it took from its location of origin, China, through Persia via the Silk Road to Europe.

There are three basic varieties of peaches freestone (in which the peach pulp does not cling to the hull), clingstone (where the inner pulp holds tight to the hull) and the less well-known flat or “Saturn peach.” Also sometimes referred to as the doughnut peach, the Saturn peach is flatter and less fuzzy than standard peaches.

Both common peach types can be cultivated with a white or yellow peel, each of which has flecks or lines of red in the skin. The white varieties tend to have a sweeter, less acidic taste and are popular mostly in Asian countries. Europeans and Americans tend to prefer the yellow-skinned, more tart varieties.

A common question people have about peaches is, “Are peaches similar to nectarines?” The answer to that is yes.

Actually, peaches and nectarines are identical fruits genetically, save one genetic allele that causes nectarines to have a smooth, fuzz-free peel. Nectarines are not, as some people believe, a cross between a peach and a plum.

Peach Nutrition Facts

In addition to its many vitamins and minerals, low calorie content, and of course, delicious flavor, the peach also comes packed with great antioxidants, including all five classifications of carotenoids. As a great source of vitamin A and vitamin C, plus beneficial fiber, it’s no wonder peaches are such a wonder fruit when it comes to maintaining optimal health and fighting disease.

One medium, raw, yellow peach (about 150 grams) contains approximately:

• Calories: 58.9
• Total Carbohydrates: 14.3 g
  • Fiber: 2.3 g
  • Sugar: 12.6 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.4 g
• Sodium: 0 mg
• Vitamin A: 489 IU (16% DV)
• Vitamin C: 9.9 mg (11% DV)
• Potassium: 285 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits of Peaches

1. Combats Free Radicals

One of the greatest qualities in peach nutrition is the high quantity of antioxidants found in these delicious fruits. Peaches display strong antioxidant properties that have long-term implications for fighting disease and ridding the body of free radicals.

When free radicals are able to bounce around in your various body systems, they can wreak all kinds of damage, known as oxidative stress, and contribute to disease and cell breakdown on many levels.

A diet heavy in antioxidants is your best, natural defense against the damage caused by free radicals. In fact, many fruit juices (including freshly squeezed peach juice) can begin the process of relieving oxidative stress in just 30 minutes after you consume them.

As with many types of food, the specific variety of peach determines the exact antioxidant load. In addition, the part of the peach you like to consume also impacts how much of the antioxidative benefit you get from eating peaches.

Research indicates a higher level of antioxidants in the peel versus the pulp, for example. You’ll also find better nutrient content in fresh peaches, as peach preserves and peach syrup contain very little of what makes peaches so beneficial.

Caffeic acid is an antioxidant specifically found in high levels in peach nutrition. It protects the body from the dangerous carcinogenic mold aflatoxin that’s often found in certain types of food like peanuts, corn and peanut butter. More than any other antioxidant tested, caffeic acid destroyed the production of aflatoxin, reducing it by 95 percent.

2. Helps Fight and Prevent Cancer

Like so many whole, fresh foods, peaches have been strongly linked to the prevention and regression of various cancers, placing them among some of the best cancer-fighting foods around.

According to a 2014 study by researchers at Texas A&M, polyphenols in peaches (and plums) successfully inhibited the growth and metastasis (spreading to other organs) of at least one strain of breast cancer cells. They recommend breast cancer patients eat two to three peaches a day to experience the same cancer-protective effects.

Another study by the same university found that not only do these polyphenols slow breast cancer growth, but they also kill those same cancer cells without causing any healthy cells to die.

Caffeic acid, the antioxidant found so richly in peaches, can inhibit a type of fibrosarcoma, a tumor that grows in fibrous connective tissue. Certain colon cancers are also stunted in their growth by the consumption of peaches and similar fruits.

It’s not just the pulp and skin that are so beneficial in the peach’s fight against cancer. In traditional Asian medicine, the seed of the peach has been used for millennia in the treatment of many diseases.

In 2003, scientists found that the compounds in peach seeds can reduce the growth of papilloma (tumors) on the skin and slow their carcinogenesis, the process by which benign tumors develop into cancer.

Your skin can also benefit from the flowers of the peach tree. Peach flower extract, through antioxidation, protects your skin from UV damage and the development of skin cancer.

Peach nutrition also offers help alongside the use of the common chemotherapy drug cisplatin. One dangerous side effect of this type of chemo is hepatotoxicity, which refers to chemical-induced liver damage.

When cisplatin was administered alongside peach skin, however, the degree to which the liver was damaged was drastically reduced in one 2008 study in Korea.

3. Can Help Prevent Dangerous Heart-Related Conditions

Peaches (along with plums and apricots) offer hope for preventing and helping deal with metabolic syndrome and cardiovascular disease. These “stone fruits,” termed as such because of their large inner seed shells, have a unique combination of bioactive compounds that, together, create drastic improvement in individuals at risk for heart disease.

While all of the antioxidants, anti-inflammatory nutrients, and other vitamins and minerals in peaches may be found in other foods, researchers believe the fusion of the specific levels of these nutrients is what makes them so special.

Various facets of metabolic syndrome can be improved by consuming stone fruits, including diabetes, cholesterol, inflammation and weight gain. One study examined the effect of replacing sugary drinks with natural fruit juices high in polyphenols and found it had a significant impact on cardiovascular disease risk factors.

One study of over 1,300 people in China tested the effect of higher bioflavonoid consumption from fruits, including peaches, and found that, especially in women, the subjects’ lipid profiles all showed improvement. This means that the risk factors for heart disease that are tested from the blood, such as cholesterol levels, improved across the board.

4. Helps Reduce Inflammation

Because inflammation is at the root of most diseases, it’s helpful to know that peaches and other fruits like it help decrease inflammation levels in the body. Among its many anti-inflammatory abilities, peach nutrition stops the production of inflammatory cytokines and suppresses the release of histamines in the bloodstream that cause allergic reactions.

Fresh pulp and peel from peaches have serious fighting power against inflammation that causes cell death in the body, making peaches excellent anti-inflammatory foods.

5. Can Help Relieve Gut Disorders

Not only does the extract of peach flowers protect against certain cancers, but it’s also can help with certain gut disorders known as motility disorders. Motility is the contraction of the muscles that mix and expel materials within your gastrointestinal tract.

Motility disorders include things like gastroesophageal reflux disease (GERD), constipation, diarrhea and many others. Peach flower extract is an effective prokinetic agent that increases the frequency and/or strength of contractions in the GI tract while maintaining their proper rhythm.

6. Can Destroy Candida Fungus

As I mentioned above, what gives peaches their power isn’t only the presence of individual nutrients, but the bioactive compounds that result from the combination of the specific amounts of nutrients they provide.

This is also true in explaining the peach’s potency against candida symptoms, the most common yeast infection. Peach nutrition fights and eliminates the growth of candida fungus with its combination of polyphenols, bioflavonoids and condensed tannins.

7. Supports Healthy Eyes

Because they contain the powerful antioxidants like lutein, peaches also help protect your eyes and keep them healthy. The carotenoids build up in the macular tissue of your eyes and help prevent macular degeneration, an age-related cause of blindness and blurred vision caused by damage to macular cells.

Related: Cherimoya Fruit for Digestion, Eye Health & More

History

Although its scientific name speaks of Persia, the peach most likely originated from China. Peach cultivation has been recorded in ancient Chinese records dating back as far as 1100 B.C., making way to the western parts of Europe by around 300 B.C., and were a popular Roman food in the first century A.D.

The Americas were introduced to peaches around the 1500s when they were brought by Spanish settlers, and England and France finally began appreciating their delicious benefits by the mid-1600s.

In 2010, researchers from the U.S., Italy, Chile, Spain and France gathered at a consortium to present findings of the International Peach Genome Initiative, a study into the exact genome of the peach and the takeaways regarding different peach varieties and how they differ.

Peaches aren’t as widely produced as some similar fruits because they require a dry, temperate climate in which to grow. This makes them ill-suited for tropical climates except when grown in high altitudes.

China is the largest producer of the peach, growing over half of the peaches throughout the world. It’s followed in production by Italy, Spain, the U.S. and Greece.

Far from being just a favorite fruit, peach trees, fruits and blossoms are regarded with high esteem in Chinese culture, both historically and today. The Chinese believe the different facets of the peach tree to be responsible for warding off evil spirits, protecting a person’s life and health, and bringing peace. Peach seeds have been used for many centuries as a part of Chinese medicine to treat various conditions, such as blood stasis, inflammation and allergies.

Peaches also have a special place in artwork, both in realism and symbolic pieces. Monet, Rubens and Van Gogh are among the many artists to depict various parts of the peach tree and fruit.

Uses

While it’s not uncommon to chill peaches, it’s important to know that you run the risk of losing some of the peach nutrition when doing so. While the carotenoid antioxidants remain stable, the vitamin C content drops when stored at low temperatures.

If you do choose to freeze your peaches, it’s a good idea to use a teaspoon of lemon juice on them to prevent browning while being stored.

A “climacteric” fruit, the peach continues to ripen after being picked. Many commercial growers pick peaches well before they’re ripe in order to ship them farther before they ripen.

When at all possible, you should purchase peaches from a local farmers market to ensure the freshest, most ethically grown product possible. If you buy unripe peaches, you can ripen them most safely by laying them out in one level on your kitchen counter for one to three days. And be careful — even slight pressure variations can bruise the peach skin.

At room temperature, peaches can be expected to last about a week after ripening. Depending on what type of dish you plan to make, you may want to use less ripe peaches. For example, unripe, crisp peaches toss well in salads, whereas overripe peaches are great for baked goods.

Canning peaches is another way people frequently enjoy peaches — however, again, this risks losing nutritive value. Canned peaches lose about 21 percent of their antioxidant load.

The seed of a peach, shaped like an almond and found inside the peach hull, tastes similar to the almond with a slightly more bitter scent. Some research indicates that peach seeds in particular have fairly impressive health benefits, but further research is needed.

Recipes

Looking for ways to enjoy peaches? Here are some peach recipes to try:

• Peachy Super Kale Shake
• Balsamic Peaches and Goat Cheese Salad
• Peach Cobbler
• Coconut Peach Crumble

Risks and Side Effects

While peach nutrition is an excellent addition to your diet, it’s possible to have an allergy to peaches and other similar fruits. The usually mild reaction most people experience is known as oral allergy syndrome and is often treated by no longer eating the offending food and managing the allergy like a seasonal allergy, such as pollen.

As a fruit, peaches probably should be consumed earlier in the day rather than later because of the way the sugar content in them is processed. At least one study found a correlation between nighttime peach consumption and a higher body mass index and bodyweight.

There also are trace amounts of cyanide in peach seeds. Mathematically, it would be impossible to consume enough peach seeds in a small enough period of time to actually hurt yourself — however, it’s always a good idea to do everything in moderation.

If you choose to try eating peach seeds, do it responsibly, and report any adverse reaction to your doctor immediately.

Final Thoughts

• Peaches are a delicious, readily available fruit that are full of valuable nutrients.
• The nutritional value of peaches is found in the highest concentration when peaches are purchased locally and eaten without chilling or freezing, taking advantage of both the peel and the pulp.
• The carotenoids and other antioxidants in peach nutrition help fight diseases and conditions like cancer, macular degeneration and candida albicans.
• As a fruit, peaches are best eaten earlier in the day rather than in the evening.
• There are two common varieties of peaches, freestone and clingstone. Both contain the same nutritive value.
• Peach cobbler is a win-win for everyone, especially when it’s made with life-giving ingredients.

The post Peach Nutrition: Heart-Healthy, Gut-Friendly and Downright Delicious appeared first on Dr. Axe.

By now, you may have heard that low-fat diets aren’t all they’re cracked up to be. Did you know that monounsaturated fat in particular has powerful health benefits?

Over the years, research has slowly proved the fallacy of the “all fat is bad” argument. In fact, we now understand that fats are necessary parts of a healthy lifestyle and body. Monounsaturated and polyunsaturated fats are “essential,” meaning that your body doesn’t produce them on its own and must get them via dietary intake.

Would you be surprised to know that monounsaturated fats can help prevent depression, protect you from heart disease and even prevent certain kinds of cancer? As many people are discovering on the keto diet, these fats are an important element in many of the body’s processes and are also associated with lower body fat content. It’s true.

So, don’t write off fat in your diet. It’s important … and, of course, delicious, too.

What Is Monounsaturated Fat?

There are three fats commonly found in a diet, and all three have different effects and benefits. These three are saturated fat, monounsaturated fat and polyunsaturated fat. It’s important to understand the benefits of the three naturally occurring types of fats in order to include them in your diet properly, as low-fat diets have many risks, including decreased brain function, poor brain health and hormone imbalance.

A fourth type, trans fat, is an extremely unhealthy byproduct of industrial fat production and should be avoided at all costs. In fact, this type of fat is so dangerous and highly associated with instances of heart disease, high cholesterol and obesity that the U.S. Food and Drug Administration issued a ban on these fats in 2015, giving a three-year limit on their elimination from all processed foods.

In addition, the U.S. Dietary Guidelines Advisory Committee released a groundbreaking recommendation to change its recommended dietary fat intake to include no upper limit on the three healthy types of fats. This was the first time in 35 years any change had been made to the former fat intake guideline.

The committee even took it a step further to say that it does not recommend low-fat diets or lifestyles for obesity prevention. This is a huge positive leap.

Fats are essential parts of your body’s ability to function. From body temperature to weight management, maintaining a good level of healthy fats in your body is extremely important to long-term health.

The truth is that we have heard in the U.S. for decades that low-fat diets are the way to maintain the lowest amount of body fat and stay healthy, but that’s not necessarily true. While it’s true that an overwhelming amount of fat in one’s diet may contribute to weight gain, this is true of any food that contains a high number of calories. Fats are a necessary part of any healthy diet, and you’ll understand why very soon.

Monounsaturated fat is a fatty acid with one double bond in the fatty acid chain with the remainder single-bonded. The melting point of monounsaturated fats, or MUFAs, is between that of saturated fats and polyunsaturated fats (PUFAs), meaning that they’re liquid at room temperature and begin to solidify when refrigerated.

Like all fats, MUFAs contain nine calories per gram and should be consumed in moderation in order to regulate calories to acceptable daily intake levels.

The most common MUFA found in food is oleic acid, a fatty acid that occurs naturally in vegetable and animal oils, especially olive oil. Monounsaturated fats are found often in foods like olive oil, nuts, avocados and whole milk.

Scientifically, research shows that children with high levels of unsaturated fats in their diets have better “serum lipid profiles,” meaning that they actually have less lipids, or fats, in their blood. While this seems counterintuitive, it actually shows that your body was created to process dietary fat in a positive way.

The Mediterranean diet has been highly observed over the years because of its high-fat foods — not surprisingly, if you understand the purpose of unsaturated fats, people in these countries seem to have lower risks of heart disease and certain cancers as opposed to those on the traditional Western diet.

Related: Safflower Oil for Skin and Beyond: Benefits, Uses and Side Effects

Health Benefits

1. Protects Against Heart Disease

The most well-documented benefit of consuming monounsaturated fats is the potential for keeping your heart healthy, especially in terms of replacing high levels of saturated fats with MUFAs. Consuming higher levels of MUFAs than saturated fats has a protective effect against metabolic syndrome, a cluster of disorders that increase a person’s risk for cardiovascular disease.

One study published in the Journal of Nutrition focused on the occurrence of atrial fibrillation, a common type of arrhythmia associated with decreased blood flow to the heart, in women with cardiovascular disease. The results suggested a connection between healthy dietary fat intake and lowered risk of atrial fibrillation.

Researchers have also found that diets high in monounsaturated fat have positive effects on children with high cholesterol and other cardiovascular disease risk factors — even more, in fact, than diets high in PUFAs.

Part of why MUFAs are so important dietarily is because they have anti-inflammatory properties that contribute to the overall health of the body. Because inflammation is at the root of most diseases, any dietary substitution you’re able to make to reduce internal inflammation increases your ability to stave off common diseases and maintain a consistent level of health throughout your life.

2. Can Improve Insulin Sensitivity and Helps Your Body Use Fat Properly

Another contributing factor to the declining health of much of the Western world is the prevalence of insulin resistance. Considered a very common condition, insulin resistance affects over 3 million people in the U.S. every year.

It impacts equally across age groups after the age of 18 and is marked by the body’s inability to process and release insulin at correct levels. This causes glucose to build up in your bloodstream and often leads to type II diabetes.

Losing weight and exercising regularly can help decrease insulin resistance, but there are specific dietary actions you should take to increase your insulin sensitivity, one of which is to decrease the saturated fats in your diet and replace them with monounsaturated fats.

A root cause of insulin resistance is adipose tissue dysfunction. Adipose tissue, or fat tissue, serves a purpose in the body by storing triglycerides in the body when you take in more calories than you need at that exact moment, then release that energy during fasting or starvation periods as free fatty acids and glycerol.

When this process happens, the fat tissue secretes a large number of peptides (compounds of amino acids) that have great positive impact on the brain, liver and skeletal muscles, keeping them in homeostasis and maintaining a level metabolism.

When the body experiences adipose dysfunction, however, the fat cells fail to release the appropriate amounts of peptides and fatty acids into the body, causing insulin resistance and a reduced ability to maintain a healthy weight. It’s most commonly experienced by people with excess or far too little body fat.

The good news is that replacing saturated fats in your diet with a higher level of monounsaturated fats not only increases insulin sensitivity, but also helps reverse adipose dysfunction. In fact, these fats have a positive effect on adipose dysfunction even in cases of obesity. That’s why monounsaturated fat can be so effective in weight loss.

3. Helps You Manage Weight

Diets high in MUFAs aren’t only helpful regarding weight loss because of their impact on adipose dysfunction. They’ve also proved to help patients with elevated levels of certain liver enzymes (a precursor to liver disease) decrease weight, waist circumference and cholesterol, along with other obesity-related factors.

Other research has investigated the ability of MUFAs and PUFAs in various combinations to help subjects lose weight. These studies determined that a concentration of 60 percent monounsaturated fats, with a ratio of 1:5 saturated fats to unsaturated fats, showed the highest occurrence of body fat loss and ability to prevent further fat concentrations within the body.

4. Can Improve Your Mood

Are you feeling better yet? Good. Because eating more monounsaturated fats is even good for your mood.

Replacing saturated fats with monounsaturated fats in your diet can reduce anger levels as well as increase your daily physical activity and resting energy expenditure, meaning you burn more calories while at rest.

Further research out of the University of Las Palmas de Gran Canaria in Spain focused specifically on depression found an inverse relationship between high-MUFA and PUFA diets and risk of depression. Studying more than 12,000 candidates who initially were free of depression, researchers found that not only did high levels of mono- and polyunsaturated fats in the diet indicate a lower instance of depression, but a “detrimental relationship” was found between consuming large amounts of dangerous trans fat and depression risk.

This may be due, in part, to the activation of dopamine within the body. Dopamine must be activated in order to feel emotions of contentment and happiness, and high levels of only saturated fats in the diet inhibit dopamine from signaling happiness to your brain.

This is why you should ensure you get enough MUFAs and PUFAs when following a depression diet treatment plan.

5. May Strengthen Bones

Monounsaturated fats allowed bones to absorb calcium efficiently in animal research, leading to denser bones and less occurrence of brittle bones and conditions like osteoporosis. Conversely, diets high in saturated fats and low in unsaturated fats are associated with lower bone density and reduced calcium absorption in animal studies.

In addition, healthy fatty acid intake among adults aged 20–59 was associated with healthier bone density in a study published in 2023.

6. May Reduce Cancer Risk

For decades, experts have debated the impact of high-fat diets on the risk of cancer. While some research has been inconclusive, a lot of recent material supports the hypothesis that diets high in fat, especially unsaturated fats, lend themselves to a reduced risk of certain cancers.

Thus, foods high in MUFAs are potential cancer-fighting foods.

In the case of endometrial cancer, all three common beneficial fat types were observed. Interestingly, saturated and monounsaturated fat had an inverse correlation with the risk of this cancer, while polyunsaturated fat had no notable correlation. Of the two that indicate a lower risk of endometrial cancer, MUFAs were associated with the largest drop in that risk.

Diets high in monounsaturated fats were also observed in relation to hepatocellular carcinoma (HCC), a form of liver cancer. HCC is a very under-researched cancer, especially in terms of how diet affects potential risk factors.

However, in a study over an 18-year period published in the International Journal of Cancer, researchers found that MUFA diets were associated with a smaller risk of HCC, while saturated and polyunsaturated fats had no correlation.

Another important area of research relating to MUFAs and cancer is the occurrence of breast cancer, which is perhaps the most controversial research topic in this area. Some experts disagree, and more research is still needed to understand the impact of dietary fats on breast cancer risk, but the current consensus is that monounsaturated fat has a possible impact on the occurrence of breast cancer.

One study in June 2016 took a step back to observe how the consumption of different types of fats during adolescence affected the breast density of developing girls. High breast density increases the risk of breast cancer in the future by four to five times, so this can be an important indicator of potential issues.

During adolescence, subjects were observed for the types of dietary fat they regularly consumed, then followed up with after 15 years to calculate levels of breast density. A fairly high correlation was discovered in women who consumed high levels of monounsaturated fats and lower breast density, a good indicator that they had a greatly decreased risk of breast cancer incidence.

Related: Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction

Monounsaturated Fat vs. Polyunsaturated Fat

These two types of unsaturated fats have some things in common but are both individually important in their own right. Here’s how monounsaturated fat and polyunsaturated fat stack up with one another:

• Both can help reduce LDL (“bad”) cholesterol and increase HDL cholesterol.
• Both have shown evidence of positively impacting mood.
• Both have anti-inflammatory properties, although polyunsaturated fat more so than monounsaturated fat.
• Both positively affect the heart, although there is more research explaining the complexities of a diet high in MUFAs and how it decreases the risk of heart disease.
• Both contain nine calories per gram.
• MUFAs help decrease the risk of many types of cancer, while PUFAs have more impact on brain health and cognitive function.
• MUFAs don’t have different fatty acid profiles, while PUFAs contain two separate types of fatty acids: omega-3s and omega-6s, which should be combined in equal amounts. Consuming too much omega-6 and not enough omega-3 is associated with its own list of problems.

Food Sources

Some of the best sources of monounsaturated fats are:

• Olives
• Extra virgin olive oil
• Avocados
• Almonds
• Peanuts
• Cashews
• Tea seed oil
• Eggs
• Red meat

Risks and Side Effects

As I’ve mentioned, it’s important to be aware of your fat intake, as a huge excess of calories (from any source) causes most people to gain unwanted belly fat. Moderation is key.

One study published in the Journal of Human Nutrition and Dietetics does link the presence of a high-fat diet (including all three of the good fats) with a higher occurrence of gallstone disease. If you’re at risk for gallstone disease, you should monitor your fat intake and report any symptoms of gallstones to your physician immediately.

Final Thoughts

• Monounsaturated fat is an important part of a healthy diet for everyone.
• A diet high in healthy fats is associated with healthy weight, while low-fat diets can be dangerous and unhelpful.
• Recent research and documents from the FDA and U.S. Dietary Guidelines Advisory Committee confirm the truth about MUFAs — that there should be no upper limit on dietary fats and that they support healthy fats as part of a healthy lifestyle.
• All three types of good fats (saturated fat, monounsaturated fat and polyunsaturated fat) should be consumed regularly, though research does indicate that it’s healthiest to consume less saturated fat than the other two types. Trans fat should be be avoided at all times and will soon be eliminated from all processed food in the U.S.
• Monounsaturated fats are an effective first line of defense against heart disease, insulin resistance, many cancers, bone weakness and mood problems.
• When possible, you should consume MUFAs in foods that are organic and as unprocessed as you can find. Certain olive oils, eggs and red meats that should contain MUFAs may not contain as much as you might expect because of the presence of GMOs and improper feeding and lifestyle of animals.

The post The Benefits and Truth About Monounsaturated Fat appeared first on Dr. Axe.

Do you eat enough high-fiber foods? If not, you may want to consider a daily fiber supplement. Many people turn to fiber supplements for constipation.

There are also hopes that if you take fiber supplements weight loss may result. Does fiber help you lose belly fat? Yes, studies indicate that fiber, especially soluble fiber, may to help to reduce belly fat.

So how much fiber per day are you even suppose to eat? According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber is about 14 grams for every 1,000 calories — or about 25 grams for women and 38 grams for men. In the U.S., a 2022 study showed that the mean dietary fiber intake is 17 grams per day with only 5 percent of the population meeting adequate intake levels. That means 95 percent of Americans do not get enough fiber.

Of course, the best way to obtain fiber is to consume it through a healthy fiber diet, particularly rich in vegetables, fruits, beans and nuts. However, many people struggle with meeting daily fiber goals. This is when a natural fiber supplement may be a healthy addition to your daily routine.

What is the best fiber supplement? That answer varies depending upon whom you ask, but there are definitely some options that are better than others — and a natural fiber supplement free of harmful ingredients is definitely a smarter choice.

Types of Fiber Supplements

Fiber supplements come in many shapes and sizes. You can opt for an insoluble fiber supplement or soluble fiber supplement. What’s the difference? Insoluble fiber increases stool bulk, while also helping balance intestinal pH levels. This variety of fiber promotes regular bowel movements and helps ward off constipation. Insoluble fiber does not dissolve in water and does not ferment with bacteria in the colon.

Soluble fiber, on the other hand, does dissolve in water, and it forms a gel-like material that can help lower blood cholesterol and glucose levels.

You may be wondering about some mainstream or conventional fiber supplements. For example, is Benefiber or Metamucil better? The Metamucil fiber supplement contains psyllium husk (a natural fiber source), but it also contains questionable ingredients, such as artificial orange flavor, yellow 6 and aspartame. Yellow 6 is a food dye that contains benzidine, a human and animal carcinogen permitted in low, presumably safe levels in food dyes.

The main ingredient in Benefiber® is wheat dextrin, a natural soluble fiber. In addition to wheat dextrin, Benefiber orange also contains citric acid, natural orange flavor, potassium citrate, aspartame, gum acacia, acesulfame potassium, maltodextrin, lactose (milk), triglycerides, sucrose acetate isobutyrate (adds a trivial amount of sugar), modified cornstarch, Yellow 6 and Red 40.

You can choose a fiber powder supplement, which is taken with a liquid like water. This powdered variety can also be added to things like oatmeal, yogurt, applesauce or homemade muffins. Fiber supplement pills or chewable tablets are other options that can be convenient, especially if you’re looking to take them on the go or while traveling,

Fiber supplements generally contain “functional fiber.” Functional fiber can either be naturally sourced, or it can be created in a lab. Natural fiber sources that are used include lignin (a compound found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries) and psyllium husk (the only supplemental fiber shown to help lower LDL “bad” cholesterol). Examples of manufactured fibers include polydextrose, polyols (also called sugar alcohols) and maltodextrins.

Health Benefits

The benefits of a high-fiber diet include:

• Healthy bowel movements and reduced likelihood of constipation or diarrhea.
• Decreased risk of hemorrhoids, small pouches in the colon (diverticular disease) and colorectal cancer.
• Lower cholesterol levels, specifically from soluble fiber.
• Potentially reduced blood pressure and inflammation.
• Blood sugar control by slowing the absorption of sugar. Insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Helps healthy weight goals since fiber makes you feel more full which then makes you more likely to eat less and stay satisfied longer.
• Generally shown to extended the length of life by reducing the risk of death due to heart disease and all cancers.

How to Choose the Best Fiber Supplement for You

What is the best fiber supplement to take?

The best fiber supplement depends upon your particular health goals and health concerns.

What is the best fiber supplement for weight loss?

Glucomannan, also known as konjac fiber, may be the best choice for weight loss, according to some research, but studies to date have been mixed.

What is the best fiber supplement for constipation?

Both soluble and insoluble fiber supplements can improve constipation. Psyllium husk powder is a soluble fiber and prebiotic so that’s one option. Another option is an insoluble fiber like ground flaxseeds.

What is the best fiber supplement for diarrhea?

If you’re struggling with a case of diarrhea, soluble fiber supplements are usually most helpful since they absorb water and increase stool mass.

What is the best fiber supplement for IBS?

Opt for a fiber supplement with insoluble fiber. According to a scientific article published in the International Journal of Molecular Medicine, “Fiber supplementation, particularly psyllium, is both safe and effective in improving IBS symptoms globally.”

What is the best fiber supplement for diverticulosis?

Psyllium is again often recommended for patients with diverticulosis.

What is the best keto fiber supplement?

Of course, the best fiber supplement for keto dieters has to be a sugar-free, low-carb fiber supplement. Some options include acacia fiber, ground flaxseed or a psyllium fiber supplement.

Dosage Recommendations

Read product labels carefully, and do not exceed recommended daily doses of a dietary fiber supplement unless directed otherwise by your health care provider. Daily fiber dosages are typically based on age. If you are unsure about your ideal daily fiber dosage, talk to your doctor for more information or if you have any questions.

When starting a fiber supplement, start slowly by adding between two and three grams more fiber each day to allow your body time to adjust. Take supplements with a large glass of water, and make sure you stay hydrated throughout the day.

When should you take a fiber supplement?

Fiber supplements can decrease the absorption of other medications so it’s typically advised that you take fiber supplements at least two hours apart from when you take other medications. If taking fiber for weight loss, it’s commonly recommended to take it before meals.

Safety, Risks and Side Effects

Is too much fiber bad? It is possible to take in too much fiber via your diet and/or supplements. Fiber supplement side effects (also signs of too much fiber in general) can include bloating, gas, constipation, cramping and/or diarrhea.

It’s also possible to experience a decrease in appetite or early satiety. Symptoms like bloating and gas can occur with the introduction of a fiber increase and then get better with time.

Other negative effects of excess fiber intake, especially over 70 grams per day, can include reduced absorption of key micronutrients like calcium, magnesium, zinc and iron. It’s also rare yet possible to experience an intestinal blockage if too much fiber is consumed with not enough fluids.

If you have diabetes, it’s important to know that fiber supplements can decrease blood sugar levels, which may require an adjustment in your insulin or other medications.

Check with your pediatrician before using a fiber supplement for kids. Also check with your health care provider before using fiber supplements if you are pregnant, nursing, have a medical condition (especially intestinal problems, such as a history of a bowel blockage or Crohn’s disease) and/or are currently taking medication.

The post How to Choose the Best Fiber Supplement for Constipation, Weight Loss & More appeared first on Dr. Axe.

You’ve heard of the power of the mighty almond, but did you know that pine nuts are a close second as a nutritional super nut? Pine nut nutrition is the real deal, making pine nuts some of the healthiest nuts around.

This little tree nut is a tasty, nutrient-packed treat that has some incredible benefits to its name, such as potentially helping prevent certain types of cancer and even stabilizing mood disorders.

I know you’re already interested — but where do pine nuts come from? While they’re found on almost every continent, only 18 species of pine trees in Europe, North America and Asia produce pine nuts large enough for human consumption.

AThis is no newfound discovery. Pine nuts have been cultivated for more than 10,000 years and were mentioned in ancient Greek history and eaten by Roman soldiers as “campaign food” when they invaded Britain two millennia ago.

Perhaps pine nuts’ most well-documented benefit is its ability to help with weight maintenance, but it’s far from the only one.

What Are Pine Nuts?

Pine nuts are the edible nuts that come from pine trees (family Pinaceae, genus Pinus). The process of extracting the final version of what you buy at the store is a bit complicated, beginning with the maturation of the pine cone from which it’s taken. Depending on the species, that process can take nearly two years to complete.

Once the cone has matured, it is harvested by placing it in a burlap bag and then is exposed to a heat source (generally the sun) in order to dry out the cone. Drying is usually over after about 20 days, and then the cones are broken apart and the nuts separated out to be prepared for consumption.

As a tree nut, pine nuts aren’t a legume, such as the peanut, but rather a hardened fruit, like the almond. This means that after removing the nuts from pine cones, their outer shells also must be removed before they’re ready to eat.

The pine nut has been a hugely important food for thousands of years. Native Americans living in the Great Basin (a large area in the Western U.S.) have harvested nuts from the pinyon pine tree for over 10,000 years, according to some historical documentation.

Harvest time for the pine nut signaled the end of harvest season for these Native Americans, who usually found this to be their last large group harvest task before retiring for the winter. In these areas, the pine nut is still traditionally known as the “pinyon nut” or “pinon nut.”

In Europe and Asia, pine nuts were popular dating back to the Paleolithic era. Egyptian physicians were recorded as prescribing pine nuts for various illnesses, specifically coughing and chest problems. A philosopher and scholar from Persia even recommended eating them to help treat bladder problems and increase sexual satisfaction.

Nutrition Facts

Pine nut nutrition is no joke. These small nuts are packed with a ton of vitamins and minerals essential to the human body, and don’t be too concerned about the fat content – similarly to almonds, the healthy fat found in pine nuts actually helps improve satiety (the feeling of being full), and pine nuts are associated with weight loss and healthy weight management.

A one-ounce serving of dried pine nuts (about 28.4 grams) contains approximately:

• Calories: 191
• Total Carbohydrates: 3.7 g
  • Fiber: 1.1 g
  • Sugar: 1 g
• Total Fat: 19.4 g
  • Saturated Fat: 1.4 g
  • Polyunsaturated Fat: 9.7 g
  • Monounsaturated Fat: 5.3 g
  • Trans Fat: 0 g
• Protein: 3.9 g
• Sodium: 0.6 mg (0.03% DV)
• Magnesium: 71.2 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Zinc: 1.8 mg (16% DV)
• Phosphorus: 163 mg (13% DV)
• Vitamin K: 15.3 mcg (13% DV)
• Iron: 1.6 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Niacin: 1.2 mg (8% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Can Help Lower Cholesterol

Research consistently shows a reduction in bad cholesterol levels when pine nuts are introduced into the diet.

Why is that so important? For one, poor cholesterol levels put you at risk for heart attack or stroke because LDL cholesterol builds plaque in the arteries, constricting blood flow.

Tree nuts, including pine nuts, have been proven to reduce cholesterol levels and specifically help prevent atherosclerosis, one common syndrome involving plaque buildup in arterial blood vessels. A 2014 study showed significant improvement in cholesterol lipid levels in women with metabolic syndrome, a cluster of conditions including high cholesterol that indicate a risk for heart disease (among other diseases), after only six weeks of nut consumption.

2. Help Maintain Healthy Weight

The combination of nutrients found in pine nut nutrition also has proven results in fighting obesity and aiding a healthy weight and metabolism. Researchers find that subjects who regularly consume pine nuts — along with other tree nuts — have a lower average weight, smaller weight circumference and even a lower level of insulin resistance.

Not only can these nuts help you manage weight, but tree nut consumption is also strongly associated with a significantly healthier diet overall. People who eat them statistically consume more fiber, vitamin E, calcium, magnesium and potassium, while taking in less sodium.

3. May Lower Blood Pressure

Another heart-related benefit of pine nuts is their high levels of magnesium. High magnesium intake is associated with low blood pressure levels and lower risk of stroke.

In addition, a 2022 study concluded that “an average consumption of at least one serving (15 g) per week of peanuts, almonds, and/or pine nuts may be inversely associated with the risk of hypertension among Korean adults aged 40 years and older, in a dose-response manner.”

As high blood pressure can cause a long list of serious health problems, including heart failure, aneurysm, reduced kidney function and vision loss, it’s important to maintain a diet loaded with nutrients that will help you maintain healthy blood pressure.

If you’re at risk for high blood pressure, start introducing pine nuts and other heart-healthy foods into your daily diet.

4. Support Bone Health

Believe it or not, vitamin K builds bones better than calcium.

Men and women with the highest levels of vitamin K2 were less likely to suffer bone and hip fractures as compared with those with low vitamin K2 levels, according to the Framingham Heart Study.

Interestingly, pine nuts are double-protective when it comes to bone health — not only does their vitamin K content help build healthy bones, but one of the most common causes of vitamin K deficiency is cholesterol-lowering pharmaceuticals (which you shouldn’t need if you eat cholesterol-lowering foods, such as pine nuts). This isn’t something you’ll find from most tree nuts — in fact, pine nuts and cashews are the only two tree nuts with any significant level of vitamin K.

5. May Lower Risk of Certain Types of Cancer

Another incredible part of pine nut nutrition is its magnesium content. (It’s a great food if you’re dealing with magnesium deficiency.) One small serving (just an ounce!) of pine nuts accounts for 17 percent of the recommended daily intake amount of magnesium.

Diets high in magnesium are associated with lower risks of multiple types of cancer. One study followed over 67,000 men and women to observe the incidence of pancreatic cancer as it was associated with magnesium intake.

Researchers found that every decrease of 100 milligrams of magnesium per day accounted for a 24 percent higher risk of developing pancreatic cancer. These changes couldn’t be determined by any other factors, such as age differences, gender or body mass index.

Another study tracked the incidence of colorectal cancers per magnesium intake in postmenopausal women (the age group for whom these cancers are most common). Researchers found a positive correlation between increased magnesium and lower instances of colorectal cancers. This particular study recommends consuming 400 milligrams of magnesium per day for the most effective cancer-preventative results.

In addition, nut consumption in particular, including pine nuts, has been shown to help reduce the risk of colorectal cancer, pancreatic cancer and stomach cancer.

6. Could Improve Eye Health

What do pine nuts and kale have in common? For one, they both contain lots of lutein, a carotenoid antioxidant that is known as “the eye vitamin.”

While there are over 600 carotenoids your body can utilize, only about 20 of those are able to be transported to your eyes. Of those 20, just two (lutein and zeaxanthin) are deposited in high quantities into the macula of your eyes.

Clearly, these antioxidants are key to maintaining healthy eyes. Lutein, with its brother zeaxanthin, helps prevent macular degeneration and glaucoma by fighting free radical damage caused by “blue light,” sun exposure and other factors such as poor diet.

Some studies even indicate that those who have already suffered some macular damage can halt further damage by introducing more lutein-rich foods into their diet. Pine nuts are one easy treat that can help you on your way.

7. Help Stabilize Mood

In a 2015 study, researchers released findings of a study on the dietary intake of magnesium in adolescents with depression, anxiety disorders and ADHD. The study found that higher magnesium (like that found in pine nut nutrition) was associated with less “externalising behaviour,” such as angry outbursts and other outward behaviors associated with these mood disorders.

Another study followed almost 9,000 adult men and women and discovered a link between magnesium and depression. This study found a strong correlation between low magnesium intake and appearance of depression in people under the age of 65.

In addition, pine nuts have been examined for their effects on cognition with promising results. For instance, habitual nut consumption was associated with better cognitive function among Qatari adults.

How to Use

The easiest way to introduce pine nuts into your diet is to buy them pre-shelled.

Because of their high fat content, it’s not a good idea to keep pine nuts in a room temperature storage area. They should be refrigerated after bought, and once opened, they should be kept in an airtight container and either refrigerated or frozen.

When kept at room temperature, an open bag of pine nuts can be expected to be good for only about a week before going rancid. However, they can last one to two months in your refrigerator, especially in an airtight container.

One of the most well-known uses of pine nuts is in making pesto. In pesto recipes, pine nuts are often referred to as pignoli or pinoli in Italian.

They are also often used to top salads and other cold dishes but may also be cooked. They have an almost butter-like texture, as they are high in oil, and have a mild, sweet texture with a subtle pine scent. You can lightly toast pine nuts in order to bring out their flavor more boldly.

Because of their mild flavor, they’re delicious in sweet and savory items alike. It’s not uncommon to find pine nuts as an ingredient in biscotti, cookies and certain types of cake.

Recipes

Since pesto is one of the most versatile types of food out there, of course some of my favorite pine nut recipes are pesto! You can try a more traditional Basil Tomato Pesto recipe or go the vegan route with Vegan Basil Pesto.

If you’d like to try pine nuts more in their original form, try this delicious Massaged Kale Salad recipe. The combination of ingredients and massaged kale help to offset the slight bitterness often associated with kale, and this will be your favorite new salad in no time!

Risks and Side Effects

Like all nuts, pine nuts have been known to cause allergic reactions. Many of these are anaphylactic reactions, meaning that if you know you are allergic to other tree nuts, you should avoid pine nuts.

Another less common allergic reaction to pine nuts is known as pine mouth syndrome. It’s not dangerous, but it’s marked by a bitter or metallic “taste disturbance” after eating pine nuts. There’s no known treatment other than to discontinue eating pine nuts until symptoms abate.

Final Thoughts

• Although pine nuts are on the pricey side, they are a worthy addition to your regular diet.
• Pine nut nutrition contains a valuable list of powerful vitamins, minerals and other nutrients vital to good health.
• Whether you want to maintain a healthy weight, regulate blood pressure or lower your cholesterol, pine nuts are a delicious addition to many dishes you love and can benefit you thanks to pine nut nutrition!

The post Pine Nut Nutrition: The Super Nut You Should Be Eating! appeared first on Dr. Axe.

Although it may sound like it belongs in a fairytale or story book rather than on your plate, dragon fruit is a versatile, vibrant and nutritious ingredient that’s brimming with health benefits.

Also called dragon pearl fruit, cactus fruits, pitahaya or pitaya, dragon fruit is a tropical and delicious superfood that can do a lot for your health. In fact, a few of the potential health benefits of dragon fruit include slowed signs of aging, enhanced immune function and improved blood sugar levels, all of which are important for supporting overall health.

In recent years, this flavorful ingredient has continued gaining popularity among adventurous eaters and fruit-lovers alike. In fact, it has even inspired a Starbucks drink that pairs the fruit with green coffee bean extract, mango and white grape juice.

So while dragons may not be real, the namesake fruit most certainly is. Let’s take a look at a few ways that pitaya can benefit the body.

What Is Dragon Fruit?

Originating in tropical regions throughout the Americas, pitaya is actually part of the cactus family, which makes sense given its spiky outer layer. It comes from a dragon fruit plant that looks like a climbing vine and grows best in dry areas.

This fruit can be rather intimidating upon first glance, but it peels quite easily. It’s usually oval, elliptical or pear-shaped and has a sweet, sometimes sour taste. The inside is typically white or red with little seeds that look a lot like sesame seeds and offer a similar crunch as the seeds found in a kiwi.

Today, distribution mainly comes from areas like South Florida, the Caribbean, Hawaii, Taiwan and Malaysia. It’s known as Pitahaya in Mexico and as Pitaya roja in South and Central America. Pitahaya is the Spanish name for fruiting vines of Central America.

Keep in mind that dragon fruit is much different than dragon eye fruit, also known as longan, which is a tropical fruit closely related to other species, such as the lychee, rambutan and ackee.

There are several different varieties of pitaya available, each of which differs slightly in terms of taste and appearance. Here are a few of the most common kinds:

• Pitaya amarilla (Hylocereus megalanthus): This type of yellow dragon fruit has white flesh and distinct black seeds.
• Pitaya blanca (Hylocereus undatus): Also known as white dragon fruit, this variety has vibrant pink skin, white flesh and black seeds inside.
• Pitaya roja (Hylocereus costaricensis): This red dragon fruit has bright reddish-pink skin with red flesh and black seeds.

Nutrition Facts

Take a look at the dragon fruit nutrition facts and it’s easy to tell why this tropical fruit is so stellar for your health. Not only is it low in calories, but it’s also a great source of dietary fiber, magnesium and riboflavin.

Other components of the fruit also boast other nutrients. The seeds, for instance, are high in healthy fats while the skin is a great source of fiber.

A 100-gram serving of dragon fruit contains approximately:

• Calories: 60
• Total Carbohydrates: 12.9 g
  • Fiber: 2.9 g
  • Sugar: 7.7 g
• Total Fat: 0 g
• Protein: 1.2 g
• Sodium: 0mg
• Magnesium: 40 mg (10% DV)
• Riboflavin: 0.1 mg (8% DV)
• Iron: 0.7 mg (4% Dv)
• Vitamin C: 2.5 mg (3% DV)
• Niacin: 0.4 mg (3% DV)
• Calcium: 18 mg (1% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

It also contains phosphorus and other vitamins and minerals.

Benefits

1. Potential Immune Booster

Dragon fruit is jam-packed with flavonoids and flu-fighting vitamin C, which is great for the immune system. In fact, it contains more vitamin C than a carrot, making pitaya one of the better vitamin C foods around.

Dragon fruit also ranks high on the antioxidant list, which helps kick harmful free radicals to the curb. Even more support steps up from vitamins B1, B2 and B3, as well as calcium, phosphorous, iron, protein, niacin and fiber, all of which team up to keep your immune system in tip-top shape.

2. Digestion Helper

We know that fiber aids in digestion, and the best way to get fiber is through fruits and vegetables. Pitaya contains a good bit of fiber, which can help keep you regular and eliminate issues like constipation and acid reflux.

Fresh dragon fruit contains about one gram of fiber per 100 grams whereas dried dragonfruit packs in about 10 grams per 100 grams, making it a great high-fiber food. To get a bit more fiber, you can even eat the skin and seeds of the pitaya.

Another reason dragon fruit benefits digestion is due to the oligosaccharides it contains. These oligosaccharides work as prebiotics, which in turn improve gut health and digestion.

According to research published in the journal 3 Biotech, “the introduction of functional compounds like prebiotics in the diet seems to be an attractive alternative to ameliorate the quality of life ridden with obesity, cancer, hypersensitivity, vascular diseases and degenerative ailments.”

3. Diabetes Management and Prevention

Besides promoting better digestion, the fiber found in pitaya can also help stabilize blood sugar levels to maintain better blood sugar control.

An animal model published in the Journal of Pharmacognosy Research noted that pitaya helped reduce oxidative stress, suggesting that its consumption could help prevent some issues associated with diabetes. Not only that, but further research examining how dragon fruit benefits insulin resistance in obese mice found that eating dragon fruit could reduce the risk of developing diabetes as well.

4. Heart-Healthy

The animal model mentioned above in the Journal of Pharmacognosy Research showed that dragon fruit may help decrease levels of bad LDL cholesterol while improving good HDL cholesterol, making dragon fruit an excellent cholesterol-lowering food.

It’s also been shown to improve vascular function in men and women thanks to its supply of betalains in a randomized, double-blind, placebo-controlled, crossover trial.

And let’s not forget those little black seeds inside the dragon fruit. Each serving delivers a mega-dose of omega fatty acids, which can help reduce triglycerides to protect heart health.

5. Keeps You Looking Youthful

Antioxidants are not only awesome at keeping the inside of the body in good order, but they also pack a powerful punch when it comes to skin health as well. Antioxidants do a great job of keeping the skin tight and firm, which can help preserve a youthful appearance.

Additionally, the phosphorus in the fruit provides a boost in the anti-aging department. Phosphorus, an important mineral found in every cell of the body, makes up about 1 percent of your total bodyweight. Because it’s found in every cell, its effect on the repair of those cells is important to the youthfulness of our skin and prevention of premature aging.

6. Potential Cancer Prevention

Dragon fruit contains a host of antioxidants, including phytoalbumin, vitamin C and lycopene. These antioxidants can help neutralize harmful free radicals and may even offer protection against cancer

Lycopene, in particular, has been shown to be particularly effective against cancer cells. In fact, some research shows that a higher intake of lycopene-rich foods could be linked to a lower risk of developing prostate cancer.

What’s more, an in-vitro study published in Nutrition and Cancer also showed that treating ovarian cancer cells with lycopene blocked the growth and spread of cancer cells and reduced cell viability.

As for dragon fruit in particular, it’s been found to hold chemopreventative properties, and pitaya extracts can help combat breast cancer. In fact, researchers concluded that “our data indicate that pitaya possesses therapeutic potential against breast cancer.”

Furthermore, different extracts from the fruit that have been examined, including betacyanins and anthoncyanins, have been shown to possess cytotoxic effects and fight cancer.

How to Eat

Figuring out where to buy this tasty fruit can be a bit challenging and may require you to search beyond your local supermarket. However, it is often available at many farmers markets, health food shops and specialty stores.

There are a few methods for how to tell if dragon fruit is ripe, but the easiest way is to look for a fruit with an even color and no soft spots or signs of spoilage. When squeezed, it should give slightly, which indicates that it’s fully ripe and ready to enjoy.

Wondering how to eat dragon fruit, and what does dragon fruit taste like? With its sweet, slightly sour flavor, pitaya makes an awesome addition to salads, smoothie bowls and shakes. It can also be paired with other fruits and used as topping for yogurt and oatmeal and even works well in salsa recipes, baked goods and sherbets.

The quickest method for how to cut dragon fruit involves simply slicing it down the middle and separating into two halves. The fruit can be enjoyed as is with a spoon, or you can peel the skin back and slice it into chunks or cubes for use in your favorite recipe.

Risks and Side Effects

For most people, this flavorful fruit can be enjoyed safely as part of a healthy, well-rounded diet.

In rare cases, however, some people have reported experiencing an allergic reaction after consuming the fruit. If you experience any dragon fruit side effects like hives, itching and swelling, discontinue use immediately, and talk to your doctor.

Because it’s also relatively high in fiber, increasing your intake suddenly could cause issues like bloating, constipation and stomach pain. Be sure to increase fiber intake slowly, and pair with plenty of water to prevent negative side effects.

Final Thoughts

• Dragon fruits are a type of tropical fruits that are notable for their unique appearance and impressive nutrient profile.
• The dragon fruit origin is thought to be in tropical regions in the Americas, but it is now widely cultivated in other areas, including Southeast Asia, Florida and the Caribbean.
• The climbing vine on which the fruit grows on looks similar to a dragon fruit tree but is actually a type of dragon fruit cactus that grows best in dry areas.
• Potential benefits of dragon fruit include improved heart health, enhanced digestion, increased immunity, better blood sugar control and protection against certain types of cancer.
• There are many options for how to prepare dragon fruit, and it makes a great addition to salads, smoothie bowls and shakes, along with many other recipes. Other ideas for how to eat dragon fruit include adding it to baked goods, yogurt, oatmeal or even salsa.

The post Dragon Fruit Benefits, Including for Anti-Aging and Heart Health appeared first on Dr. Axe.

I have good news! Not all cheese is bad for you, so if you’re a cheese lover, make sure you choose the healthiest cheese out there: feta. That’s right, feta cheese nutrition can actually support health.

Cheese is a delicious, savory addition to many dishes, but with the rise in popularity of processed dairy, it’s become a product many people avoid when sticking to a healthy diet.

Made from sheep and/or goat milk (often combined), feta cheese is a nutrient-rich option for getting the flavor you’re looking for without the guilt. Feta is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products.

However, it’s important to also remember that feta cheese, high in sodium and saturated fat, should be used sparingly, not every day.

What Is Feta Cheese?

The word “feta,” used by Greeks to describe this extremely popular cheese, comes from the Italian word fetta, which means “slice.” While the European Union now has specific qualifications of feta cheese, it’s possible to find “feta” cheese in other parts of the world that is made from cow or buffalo milk.

Feta is a soft brined cheese characterized by few to no holes, a tangy taste and no skin. Feta cheese nutrition depends on exactly what brand and type of feta you get. Traditional feta is made either from pure sheep’s milk or a combination of sheep’s and goat’s milk (and no more than 30 percent goat’s milk).

The earliest documented reference to the production of feta cheese was in Greece, in the eighth century B.C. The technology described in Homer’s Odyssey to create this cheese from sheep and goat milk is actually similar to the method modern shepherds employ. Popular in ancient Greece, feta cheese was vital to Greek gastronomy.

However, what we consider feta cheese today was first recorded in the Byzantine Empire under the name “prósphatos,” meaning “fresh.” Its brine storage and marketing were later explained by an Italian visitor to the island of Crete.

Feta Cheese Nutrition Facts

A one-ounce serving of feta cheese (about 28.4 grams) contains approximately:

• Calories: 75.1
• Total Carbohydrates: 1.1 g
• Total Fat: 6.1 g
  • Saturated Fat: 3.8 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 1.3 g
  • Trans Fat: 0 g
• Protein: 4 g
• Vitamin B12: 0.5 mcg (21% DV)
• Sodium: 323 mg (14% DV)
• Riboflavin: 0.2 mg (15% DV)
• Calcium: 140 mg (11% DV)
• Phosphorus: 95.5 mg (8% DV)
• Selenium: 4.3 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Related: Halloumi: Why You Should Try This Unique, Protein-Rich Grilling Cheese

Health Benefits

1. May Help Protect Against Cancer

Perhaps one of the most intriguing benefits of feta cheese nutrition is it’s a potential cancer-fighting food. As a calcium-rich food, feta cheese allows you to take advantage of research suggesting that calcium (combined with vitamin D) helps protect the body against various types of cancer.

It’s not just calcium in feta cheese nutrition that protects against cancer. The protein alpha-lactalbumin can be found in this Greek cheese as well, and when it binds to calcium and zinc ions, it has been suggested to have antibacterial and antitumor properties.

In addition, peptides found in this type of cheese have shown promising anti-cancer properties.

2. Supports Bone Health

You probably already know that calcium is good for your bones. It increases peak bone mass, especially in children and teens into those in their 20s. The greater your peak bone mass, the less risk you are at for osteoporosis and other conditions involving the loss of bone mass.

Feta cheese nutrition is certainly rich in calcium, and it’s been researched for its effects on enhancing bone health, showcasing the ability to strengthen bones.

3. Helps Boost Immune System

Another protein found in feta cheese nutrition is called histidine. This protein was initially considered important only in infant health but later was found essential in adults as well.

When histidine is combined with vitamin B6 (also found in feta cheese), it undergoes a molecular process to become histamine. That compound is part of the inflammatory process. Although it is generally important to remove foods that cause inflammation from your diet, a small degree of inflammation is what allows your immune system to fight disease.

Eating foods like feta cheese sparingly, combined with a diet high in antioxidants to protect from the damage of excess inflammation, can ensure a healthy immune system ready to fight disease the way it was originally designed. (Plus, as a bonus, feta cheese also holds probiotics, which also help your immune system fight infection and disease!)

4. Helps Maintain a Healthy Gut

Another good thing about feta cheese nutrition is that is provides you with helpful probiotics! Probiotics are the bacteria that line your gut. When they go out of whack, your body becomes a breeding ground for bacteria, yeast, fungi, parasites and many other very unsavory things.

Not only are probiotics immunity boosters, but they allow you to maintain a healthy gut and avoid many digestive problems common in high-stress lifestyles, especially in people who regularly consume GMOs, sugary foods and are exposed to antibiotics and other dangerous chemicals.

5. May Help Prevent Headaches

Feta cheese is a good source of vitamin B2 (riboflavin). Vitamin B2 has been known for a long time as a natural remedy for headaches, migraines included.

A diet rich in vitamin B2 can serve as a preventative method to limit migraines and other types of chronic headache.

6. Protects Eyes

Riboflavin is good for more than one part of your noggin! Studies show that people whose diets are high in vitamin B2 are at a lower risk of degenerative eye diseases, such as cataracts, keratoconus and glaucoma (all of which are associated with aging).

7. Can Help with Anemia

Anemia is related to a problem with the hemoglobin cell that carries oxygen throughout the body. When your body is unable to get enough oxygen to the cells and tissues, it becomes weak and fatigued.

Associated with low levels of iron, folic acid or vitamin B12, anemia can be naturally treated with certain foods and supplementation of the deficient nutrients. Therefore, the vitamin B12 (and small amount of iron) found in feta cheese can serve as part of a diet to fight anemia.

Recipes

Feta is generally used as a topping for salads and other types of food. You can use feta cheese raw or cooked.

Many recipes call for feta cheese crumbles, but you’ll also find many recipes that use slices of feta.

One of our best recipes involving feta is this Roasted Beet Salad. It’s a simple salad with antioxidant-rich beets, using feta cheese as a topping.

You may also enjoy feta in many Mediterranean Diet Recipes, including Cucumber Rollups. Just put some raw feta crumbles on sliced cucumber covered in hummus, along with red peppers.

Hungry for grilled cheese? Then I suggest using feta as part of this Avocado Grilled Cheese sandwich. Trust me, you will be really happy you did.

Risks and Side Effects

While feta cheese is significantly less allergenic than cheese derived from cow’s milk, it is still possible to be allergic to goat or sheep milk. Most people with a diagnosed cow’s milk allergy also find that their bodies recognize the same proteins in goat’s milk.

However, if you are sensitive but not allergic to cow’s milk, you will probably find products like feta to be a great alternative.

Another potential caution when consuming feta cheese is for those suffering from histamine intolerance. Histamine is a vital protein in small doses to help your body fight infection, but too much of it causes excess inflammation. People who suffer from histamine intolerance, unlike most people, have a very hard time breaking down histamine when it exists in high levels in the body and may experience allergy-like symptoms when consuming food containing the histamine protein.

If you experience symptoms like hives, sweating or swelling after consuming feta cheese or other goat/sheep milk products, stop eating, and consult your physician immediately.

Final Thoughts

• Feta cheese nutrition provides B vitamins, calcium, phosphorus and more.
• Benefits of feta cheese nutrition include its ability to protect against cancer, support bone health, boost immunity, maintain gut health, prevent headaches, protect eyes and help treat anemia.

The post Feta Cheese Nutrition: Is Feta Good or Bad for You? appeared first on Dr. Axe.

Your heart plays a crucial role in your health. It’s responsible for pumping blood throughout the body to supply your tissues with important nutrients and oxygen, and it works tirelessly 24/7 to keep you going. What you eat directly influences the health of your heart, and incorporating a few heart-healthy foods into your diet is key to providing it with the nutrients that it needs.

These foods can also reduce the risk of the dangerous heart conditions and heart diseases that affect millions worldwide. Combined with a healthy lifestyle and nutritious diet, getting in your fix of these heart-healthy foods is the best way to keep your heart strong and healthy to help stave off coronary heart disease risk factors.

Heart-Healthy Foods

The following are some the best organ-nourishing foods for the heart.

1. Oats

Rich in fiber and full of health benefits, oats are an excellent addition to a cardiac diet. They’re especially high in a type of fiber known as beta-glucan, a polysaccharide that’s found in the cell walls of bacteria, fungi and cereals.

Oat beta-glucan has been associated with a long list of heart-healthy benefits. One 2011 analysis, for example, showed that oat consumption is associated with a 5 percent to 7 percent reduction in total and bad LDL cholesterol levels. Meanwhile, another review published in the journal BMJ looked at the results of 22 studies and found that higher fiber intake was associated with a lower risk of both heart disease and coronary heart disease.

That’s not all. A 2021 review published in the journal Foods relayed that eating oats “was shown to reduce serum total cholesterol and LDL cholesterol, thereby reducing the risks of [cardiovascular disease].” Furthermore, a 2022 study found that oats can help lower chronic inflammation in people with cardiovascular disease (CVD).

For a few heart-healthy snacks, try adding oats to your high-fiber smoothies, mix them with almond milk to make overnight oatmeal or sprinkle them on top of your probiotic yogurt to add a delicious crunch.

2. Salmon

Full of beneficial omega-3 fatty acids, fatty varieties of fish like wild-caught salmon pack in a powerful punch when it comes to heart health. In fact, the American Heart Association even recommends getting in at least two servings of fish per week to keep your heart in tip-top shape.

Studies show that omega-3 fatty acids can relieve inflammation, decrease triglyceride levels, lower blood pressure and reduce the risk of stroke.

In addition to its omega-3 fatty acid content, salmon is also a great source of protein, loaded with selenium and rich in important B-vitamins, including vitamin B12 and niacin.

3. Whole Grains

Whole grains are any type of grain that contains the endosperm, germ and bran, resulting in a higher concentration of nutrients and fiber than grains that have been refined and heavily processed. This includes grains like whole wheat, barley and rye, as well as gluten-free grains — such as amaranth, brown rice, millet, buckwheat, quinoa and sorghum.

These nutritious grains are generally high in important nutrients, such as fiber, B vitamins, iron, magnesium and selenium, and research has found that whole grains could be beneficial for your heart. One massive review composed of 45 studies even concluded that eating more whole grains was associated with a reduced risk of heart disease.

A 2022 study published in BMC Medicine examined the association between whole grain food intake and coronary heart disease (CHD) in U.S. men and women. The researchers determined that:

… higher consumption of total whole grains, as well as individual whole grain foods except popcorn, were significantly associated with lower CHD risk. The inverse associations may plateau at various intake levels for total whole grain and individual whole grain foods. This study provides further evidence in support of increasing whole grain intake for the prevention of CHD in US populations.

Meanwhile, a 2022 meta-analysis of prospective cohort studies observed that “consuming whole grains, rather than refined grains, can assist in preventing CHD, CVD, and all-cause mortality.” However, the researchers cautioned that the “outcomes should be interpreted cautiously because of the low quality of meta-evidence.” Still, it’s clear that many whole grains are also heart-healthy foods.

For best results, swap out your refined white bread and pasta for nutrient-rich options like quinoa or brown rice, and be sure to pair it with heart-healthy fats, plenty of veggies and protein to make it a delicious heart-healthy meal.

4. Walnuts

Well-known for their impressive nutrient profile and extensive health benefits, walnuts are one of the most powerful heart-healthy foods that you can incorporate into your diet.

According to one study published in the Journal of Nutrition, walnuts have been shown to reduce bad LDL cholesterol by up to 16 percent and also drop blood pressure. They may also help improve blood vessel function, decrease certain markers of inflammation and reduce oxidative stress.

The healthiest nuts are known to aid in heart health and help prevent heart disease, and “walnut consumption is associated with better diastolic dysfunction in young to middle-aged adults,” according to research published in 2022.

Plus, walnuts pack in quite a bit of manganese, dietary fiber and copper, as well as plenty of heart-healthy fats. However, keep in mind that walnuts also contain a concentrated amount of calories. Measure out your portions, and moderate your intake to keep your waistline in check.

5. Leafy Green Vegetables

Greens like spinach, kale, collard greens and chard are powerhouses of nutrition. They’re nutrient-dense foods, meaning that they are low in calories but supply tons of vitamins and minerals, like vitamin K, vitamin A, folate, magnesium, potassium and iron.

They’re also high in beneficial antioxidants that can help fight free radicals, prevent cell damage and slow the development of chronic disease.

Getting in your daily dose of greens can have big benefits in terms of heart health. A 2016 review out of Texas, for instance, compiled the results of eight studies and found that a high intake of leafy green and cruciferous vegetables was associated with a nearly 16 percent reduction in the risk of heart disease.

Another study published in the Cardiovascular Journal of Africa noted that green leafy vegetables “intake was associated with a lower incidence of CVD, and may be a promising primary-prevention strategy against CVD events.”

Other studies suggest that eating more leafy greens may be associated with a lower body weight, reduced risk of lung cancer and decreased risk of type 2 diabetes.

6. Avocado

With their creamy texture and light taste, avocados are a popular favorite in everything from guacamole to omelets. In fact, the avocado is an excellent source of heart-healthy fats, plus other important nutrients, like potassium, vitamin E and vitamin K.

A 2015 study published in the Journal of the American Heart Association showed that including one avocado per day as part of a moderate-fat diet could help lower cholesterol levels, potentially reducing the risk of heart disease. Another animal study found that supplementing with avocado oil decreased levels of triglycerides and cholesterol, plus helped reduce inflammation.

More recent research, including a 2023 study, confirms these findings. In fact, a 2022 study revealed that swapping out other fatty foods for avocado could reduce the risk of heart disease.

7. Berries

Blueberries, strawberries and blackberries are brimming with heart-healthy antioxidants that help fight off free radicals and prevent disease. Research even shows that eating more berries could help protect against metabolic syndrome, inflammation and neurological conditions like Alzheimer’s.

Berries may also have a significant impact on heart health. A 2016 review compiled the results of 22 studies with 1,251 participants and found that higher berry consumption led to reductions in bad LDL cholesterol levels, blood pressure, body weight and inflammation.

Plus, berries also contain several nutrients that are essential to a healthy heart, including fiber, vitamin C and vitamin K. Enjoy them as is for a nutritious way to satisfy your sweet tooth, or try mixing them into smoothies, oats or probiotic yogurt.

Worst Foods for Your Heart

1. Refined Carbohydrates

During processing, refined grains are stripped of the bran and germ, two parts of the grain kernel that contain a wealth of nutrients. The final product is a starch with next to no nutritional value, providing little more than carbohydrates and calories.

Refined carbohydrates can be found in a wide variety of foods, including white bread, pasta and rice, muffins, cakes, cookies, crackers, and bagels. Unfortunately, these foods make up a pretty good chunk of the modern Western diet and may be linked to a higher risk of heart disease.

One study out of China, for example, found that a higher carbohydrate intake, mainly from refined grains, was associated with an increased risk of coronary heart disease among 117,366 adults. Meanwhile, a 2023 systematic review and meta-analysis of prospective studies on carbohydrate intake and risk of cardiovascular disease came the to the conclusion “that high-carbohydrate intake, particularly over 60% of total energy from carbohydrates, can have adverse effects on the incidence of CVD.”

2. Soda

Ditching the soda is one of the best things that you can do for your heart. Besides being laden with controversial chemicals and unhealthy ingredients, soda is also brimming with added sugars.

Sugar is one of the main culprits of heart disease. Added sugars from foods like candy, desserts, juice and soda can spike blood sugar levels, damaging the blood vessels, overloading the liver and amping up the risk of heart disease.

Interestingly, a study from Harvard School of Public Health actually found that participants who drank the highest amount of sugar-sweetened beverages had a 20 percent higher relative risk of developing coronary heart disease than those who drank the lowest amount. Sugar-sweetened beverage consumption was also associated with higher triglycerides and markers of inflammation, plus lower levels of good HDL cholesterol.

In a 2022 study on sugar-sweetened beverages (SSBs) like soda, researchers said:

The results of our search reveal strong evidence that the consumption of SSB is positively associated with increased risks of CVD and that the magnitude of that risk is increased in a dose-dependent manner. These increased risks range from elevated triglyceride levels to inclined risk of CVD-related mortality. Although the depth of the mechanisms responsible for these increased risks have been less explored thus far, there is some evidence supporting SSB implications in cardiovascular factors, including vascular function, coronary artery calcification, triglyceride levels, inflammatory processes, arterial stiffness, and genetic polymorphisms.

3. Margarine

Margarine is usually high in trans fats, a type of fat often used by food manufacturers to enhance the flavor of foods and lengthen shelf life — at the cost of your health.

Ideally, trans fats should be cut out of your diet altogether. One study actually found that the risk of coronary heart disease doubled with each 2 percent increase in calories from trans fats. Another researcher even concluded: “On a per-calorie basis, trans fats appear to increase the risk of CHD more than any other micronutrient.”

Opt for grass-fed organic butter or ghee instead of margarine, and limit other sources of trans fats as well, including store-bought cakes, cookies, donuts and biscuits.

4. Processed Meats

There have been numerous studies connecting processed meats like hot dogs and lunch meat to a slew of adverse effects on health. Not surprisingly, processed meats can also negatively affect heart health.

Processed meats are pumped full of additives and preservatives that can be harmful to health. They also contain potentially dangerous chemical compounds like heterocyclic amines and nitrites, which have been linked to conditions like cancer. They also tend to be high in sodium, which may impact blood pressure in those who are salt-sensitive.

Not only that, but a review published in the journal Circulation actually found that processed meat intake is associated with a greater risk of both coronary heart disease and diabetes. Another large multinational prospective study also revealed that “a higher intake of processed meat was associated with a higher risk of mortality and major CVD.”

5. Salty Snacks

Salty snacks like potato chips, pretzels and microwave popcorn are chock-full of added ingredients that can take a serious toll on the health of your heart. They’re also loaded with sodium, which may increase blood pressure, placing extra strain on the heart and causing it to weaken.

For those with hypertension, cutting back on salt intake by eliminating foods like salty snacks from the diet can lead to significant reductions in blood pressure. It’s a good idea to follow that advice considering research shows “lower frequency of adding salt to foods is associated with lower risk of CVD, particularly heart failure and [ischemic heart disease].”

How to Follow a Heart-Healthy Diet

Following a heart-healthy diet doesn’t have to be difficult or time-consuming. Armed with the above list of heart-healthy foods, you can easily preplan some healthy meals to fit in all of the nutrients that you need.

In addition to incorporating plenty of heart-healthy foods into your diet, it’s important to take a look at the rest of your diet as well. The majority of your diet should consist of unprocessed, whole foods, such as fruits, vegetables, meats and whole grains.

When you’re grocery shopping, stick to the outer sections of the store, and avoid wandering into the middle where the heavily processed junk foods lurk.

Be sure to also opt for healthy fats when you’re cooking or baking. Skip the vegetable oils, margarine and shortening, and choose nutrient-rich coconut oil, extra-virgin olive oil, butter or ghee instead.

For those with high blood pressure, limiting your sodium intake is also critical. Steer clear of fast food, frozen meals and convenience foods, all of which can be hidden sources of sodium.

If this all seems overwhelming, no worries. Start by making one small change each week, and you’ll work your way up to a healthy, well-rounded diet in no time!

Precautions

Although these foods may be associated with some impressive health benefits, chowing down on a few walnuts per day won’t make much of a difference if the rest of your diet is filled with ultra-processed foods.

Use these heart-healthy foods to round out a nutritious diet filled with fruits, vegetables, proteins, whole grains and healthy fats. Additionally, make sure to combine them with an active lifestyle, minimal stress levels and adequate sleep.

If you do have heart problems, be sure to talk to your doctor and pair these heart-healthy foods with your treatment plan to maximize your results and see the most benefit to your health.

Final Thoughts

• Heart disease is a massive problem around the world and accounts for nearly one-third of all deaths worldwide.
• Diet is one of the biggest factors that can help decrease your risk of heart disease and keep your heart healthy and strong, including consuming a heart-healthy diet full of heart-healthy foods.
• There are plenty of heart-healthy foods that are rich in important nutrients and have been associated with a lower risk of heart disease. The top seven heart-healthy foods include oats, salmon, whole grains, walnuts, leafy green vegetables, avocado and berries.
• In addition to following a heart-healthy diet, getting in plenty of exercise, reducing stress levels and practicing healthy habits can also help optimize heart health.

The post Top 7 Heart-Healthy Foods + How to Follow a Heart-Healthy Diet appeared first on Dr. Axe.

Iron deficiency is the most common nutritional deficiency in the U.S., according to the Centers for Disease Control (CDC), with almost 10 percent of women being considered iron deficient. Meanwhile, it’s estimated that up to 80 percent of the world’s population may be deficient in iron, and 30 percent may have iron deficiency anemia.

Iron is an essential nutrient that helps up perform many functions throughout our body every single day. One of the most important functions? Iron helps to transport oxygen throughout the blood.

It’s clear that many, if not most, people do not enough iron-rich foods on a regular basis.

What Is Iron Deficiency?

An iron deficiency is most commonly linked to the development of anemia, which is a condition when there’s a lack of healthy red blood cells being produced. Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, helping to prevent anemia from forming.

Iron-deficiency anemia is a common, easily treated condition that occurs if you don’t have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.

Iron is needed to produce hemoglobin, a type of protein found in red blood cells that has the role of carrying oxygen from your lungs and transporting it throughout your body to your cells. An iron deficiency can mean that you aren’t able to produce enough oxygen-carrying red blood cells — therefore, your body struggles to transport oxygen to your brain, tissues, muscles and cells, leaving you feeling exhausted and weak.

Aside from preventing anemia, iron is a nutrient needed to maintain general well-being, energy and a healthy metabolism because it helps support overall cellular health and is involved in many enzyme functions. Iron plays a part in many enzyme reactions that help our bodies to digest foods and absorb nutrients. These reactions also balance hormone levels and support brain, heart, skin, hair, nail and metabolic health.

Most of the 3–4 grams of elemental iron present within our body is in the form of hemoglobin. The remaining iron is stored in the liver, spleen and bone marrow, or is located in our muscle tissue’s myoglobin.

Symptoms

An iron deficiency can lead to the following conditions and symptoms:

• Anemia
• Chronic fatigue or low energy
• Pale or yellowing of the skin
• Shortness of breath
• Abnormal heartbeats
• Signs of a hormone imbalance
• Trouble exercising
• Muscle weakness
• Changes in appetite
• Trouble getting good sleep
• Changes in weight
• Cough
• Trouble concentrating, learning, remembering things
• Sores on your mouth or tongue
• Mood changes
• Dizziness
• Strange cravings to eat items that aren’t food, such as dirt, ice or clay
• A tingling or crawling feeling in the legs
• Tongue swelling or soreness
• Cold hands and feet
• Fast or irregular heartbeat
• Brittle nails
• Headaches
• Poor concentration
• Weakened immune system
• Leaky gut or IBS

People at a greater risk for iron deficiency anemia include:

• Women of childbearing age, especially women with heavy menstrual bleeding
• Pregnant women
• People with poor diets
• People who donate blood frequently
• Infants and children, especially those born prematurely or experiencing a growth spurt
• Cancer patients
• People with heart failure
• People who have gastrointestinal disorders or have had gastrointestinal surgery
• Vegetarians who don’t replace meat with another iron-rich food

Consuming iron-rich foods is especially important for premenopausal women who have higher iron needs than men due to monthly blood losses.

If you’re low in iron, it’s also critical to get plenty of vitamin C in your diet since it increases iron absorption. The recommended dietary allowance (RDA) for iron is eight milligrams per day for men and older women, while premenopausal women need 18 milligrams per day.

The RDAs for vegetarians are 1.8 times higher than meat eaters due to the fact that meat’s heme iron is more bioavailable than non-heme iron from plant-based foods. Also, meat, poultry and seafood increase the absorption of non-heme iron.

Risk Factors

There are factors that also put you at a higher risk for an iron deficiency. The most common reasons for an iron deficiency include:

• If you follow a vegetarian or vegan diet (which doesn’t include any animal sources of protein that are naturally high in iron)
• If you exercise a lot (which sometimes can damage red blood cells)
• If you’re pregnant or breastfeeding
• If you’ve ever had kidney failure
• If you’re undergoing, or have undergone, dialysis treatment, which can remove iron from the body
• If you’ve had ulcers in the past
• If you have any known gastrointestinal disorders that can limit your ability to absorb nutrients, such as celiac disease, Crohn’s disease or ulcerative colitis
• If you take a high amount of antacids, since these contain calcium that can prevent iron absorption
• If you’ve recently had surgery or lost blood for any reason, like donating blood
• Age and sex (see below)

The amount of iron that someone needs daily in order to prevent an iron deficiency varies a lot depending on their age and gender. Iron can be one of the most common nutrient deficiencies among women. Women need more iron than men do because they lose a certain amount of iron during their normal menstrual cycle each month.

Starting at around the time of adolescence when a woman begins having her menstrual cycle, her daily needs of iron increases, but then the level will decrease once again as the woman reaches menopause. Women who are between the ages of 19 to 50 need to get the most iron of any group — about 18 milligrams of iron each day.

However, men of the same age can get away with having much less and will still be at a lower risk for having an iron deficiency. Men need just about 8 milligrams of iron daily.

Blood Test

Luckily, an iron deficiency is usually pretty easy to identify with a simple blood test done at your doctor’s office, called a serum ferritin test. In fact, some people find out that they may have an iron deficiency when they attempt to donate blood at a blood donation center and the required screening test reveals that their iron levels are low.

It’s recommended you get your blood checked on a regular basis to see if you need to increase your iron intake, especially if you’re pregnant, a vegetarian or have a digestive disorder.

Recommended Daily Amount

The amount of iron you need changes based on your age. According to the National Institutes of Health Office of Dietary Supplements, the recommended daily amounts of iron are as follows:

• Birth to 6 months: 0.27 mg
• Infants 7 to 12 months: 11 mg
• Children ages 1 to 3 years: 7 mg
• Children ages 4 to 8 years: 10 mg
• Children ages 9 to 13 years: 8 mg
• Teen boys ages 14 to 18 years: 11 mg
• Teen girls ages 14 to 18 years: 15 mg
• Pregnant teens: 27 mg
• Breastfeeding teens: 10 mg
• Adult men 19 to 50 years: 8 mg
• Adult women 19 to 50 years: 18 mg
• Pregnant women: 27 mg
• Breastfeeding women: 9 mg
• Adults 51 years and older: 8 mg

Breast milk is believed to contain highly bioavailable iron, but in amounts that are not sufficient to meet the needs of infants older than 4–6 months. It’s best that babies begin to eat solid foods that are naturally rich in bioavailable iron, or to eat iron-fortified foods or formula as soon as they are able to.

Infants 7 to 12 months old need more iron than children do because iron supports the process of growth and cognitive development. Because it can be hard for young children to get enough iron from their diet alone, having a blood test done during a toddler’s yearly check-up can identify an iron deficiency before it becomes a bigger problem.

Women who are pregnant need more iron than the general population, so it’s recommended that they take iron as part of a pre-natal vitamin complex.

How to Prevent

When it comes to getting enough absorbable iron from food sources, there are several things to consider:

• Animal foods contain a type of iron called heme iron, which is more absorbable than iron found in plant foods, called non-heme iron.
• When you eat different foods together, they can interact to either boost the body’s ability to absorb iron, or they can do the opposite and make it harder to absorb the iron present in the foods.
• The NIH estimates that Americans get about 10–15 percent of their iron intake from heme iron, while the rest comes from non-heme iron. Because non-heme iron is less absorbable, this may be one reason why iron deficiency is so common.

If you are a vegetarian or vegan, you’ll want to be careful about getting enough iron and may want to consider taking an iron supplement. This is because the type of iron found in plant foods is known to not be as absorbable as animal sources of iron are. Iron from meat, poultry and fish − heme iron − is absorbed two to three times more efficiently than iron from plants (non-heme iron) is absorbed.

The amount of iron absorbed in the body also depends on the other types of foods eaten at the same meal. Foods like meat or fish that contain the animal source of iron (heme-iron) enhance the body’s ability to absorb the type of iron present in plant foods (non-heme iron).

Iron can be found in plant foods such as spinach and beans, but when you eat these foods along with an animal source of iron, your body is able to use the iron better. Because foods containing vitamin C can also enhance non-heme iron absorption, this is another useful way for vegetarian and vegans to increase their iron stores.

There are also substances found naturally in some foods and drinks that decrease the body’s ability to absorb iron. Foods that contain chemical compounds like polyphenols, phytates or calcium make it harder for the body to absorb and store iron. These can be found in such foods as tea, coffee, whole grains, legumes, nuts, seeds and dairy products.

According to the NIH, “the richest sources of heme iron in the diet include lean meat and seafood. Dietary sources of non-heme iron include nuts, beans, vegetables and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal and other grain products.”

Precautions

When someone has too much iron in their blood, this can also create problems. Iron overload is the accumulation of excess iron in body tissues and can cause a disorder called hemochromatosis.  This is unlikely to happen from eating foods rich in iron alone. Instead, hemochromatosis is usually caused by either genetic causes or from taking iron supplements in high amounts.

High doses of supplemental iron (45 milligrams/day or more) can also cause side effects including nausea, vomiting, cramps and constipation, but iron in moderate amounts is thought to be well tolerated and shouldn’t cause many adverse reactions.

Keep in mind that iron can interact with other nutrients including calcium. Some studies show that calcium might interfere with the absorption of iron, although this effect has not been definitively established. Still experts suggest that people taking calcium and iron supplements should do so separately, spaced throughout the day, in order for both to be most beneficial.

In people who have taken medications for Parkinson’s disease, cancer or heart disease, the medications may be malabsorbed when also taking iron supplements. As a result, these people will want to speak with their doctor before taking any iron supplements on their own.

Final Thoughts

• Iron deficiency is the most common nutrient deficiency in the U.S. Typically, women require more iron in their diet than men, although the recommendations vary by age.
• Symptoms of iron deficiency range from anemia to cough to insomnia, and several more in between.
• To prevent iron deficiency, fill your diet with foods high in iron, including beef liver, white beans, sardines and more.
• You may also choose to supplement if you’re unable to get enough iron; this is a common need for people on vegan/vegetarian diets.

The post Iron Deficiency Symptoms, Risk Factors and How to Reverse appeared first on Dr. Axe.

Cholesterol is often one of the most misunderstood aspects of heart health. For many people, loading up on the foods that lower cholesterol brings to mind low-fat meals that lack flavor. However, this is not the case.

When it comes to lowering high cholesterol naturally, strictly avoiding all fats and following a low cholesterol diet is not the answer. Even totally avoiding foods that contain cholesterol itself (like eggs or cheese) isn’t necessary either. It’s all about moderation and balance — eating a combination of nutrient-dense foods that fight inflammation and tackle the root of the problem.

These foods that lower cholesterol levels include all sorts of great-tasting fruits, vegetables, legumes, whole grains, fish, lean meats and plenty of nutritious sources of fat, too, making it easier than ever to follow a heart-healthy diet.

Foods that Lower Cholesterol

1. Vegetables (Especially Greens)

No doubt about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods available. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women.

Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup. While nearly every type is a good choice, vegetables — including benefit-rich beets, onions, cabbage, broccoli and artichokes — are especially useful for upping your fiber intake and protecting heart health.

2. Nuts

Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts, including almonds, specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation.

Studies show nuts can lower “bad” LDL levels, especially in individuals with high cholesterol and diabetes. They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well.

3. Chia Seeds and Flaxseeds

Flaxseeds‘ benefits extend to being the richest source of the plant-based omega-3 fatty acid called alpha-linolenic acid (ALA). Both chia seeds and flaxseeds are extremely high in soluble and insoluble fiber, which can support detoxification and gut health and help with weight loss. Studies show that these seeds can reduce both total and LDL cholesterol levels to keep your heart healthy.

The soluble fiber content helps trap fat and cholesterol in the digestive system so that it is unable to be absorbed. Bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and lowering cholesterol overall. Use some seeds on your oatmeal, yogurt, in baked goods or blended into smoothies.

4. Olive Oil

Olive oil benefits include being another anti-inflammatory ingredient that’s full of heart-healthy monounsaturated fatty acids that lower LDL cholesterol. Extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health.

Use extra virgin olive oil to make homemade salad dressings, add some to sauces, or use it as a flavor-boosting ingredient for stir-fries or marinades.

5. Avocados

Avocados are one of the world’s greatest sources of heart-healthy monounsaturated fat, the type that can help raise HDL cholesterol while lowering LDL. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well.

Avocados also contain high levels of soluble fiber and stabilize blood sugar levels, in addition to supplying anti-inflammatory phytochemicals such as beta-sitosterol, glutathione and lutein. Besides making guacamole, get creative with these avocado recipes and add it to smoothies, salads, eggs or even desserts.

6. Salmon

As one of the world’s best sources of anti-inflammatory omega-3 fats, the nutrition of salmon is also valuable because it’s linked to lower rates of heart disease, cognitive disorders, depression and many other conditions. Studies indicate that omega-3 fatty acids can help decrease cholesterol levels and relieve inflammation to enhance heart health.

Other sources of omega-3 fatty acids include fatty fish like sardines, mackerel and herring. As some of the top foods that lower cholesterol, these fatty fish can also help raise good cholesterol levels while also supporting a healthy weight and better brain function.

7. Gluten-Free Whole Grains/Ancient Grains

Whole grains have been associated with lower levels of cholesterol and improved heart health. However, because gluten is a common sensitivity and can promote inflammation, you may want to focus on gluten-free grains like quinoa, rolled oats, buckwheat and amaranth.

These tend to be easier to digest, can be used in all the same ways as wheat or wheat flour, and provide plenty of nutrients, too. Oats, for example, contain a compound called beta-glucan, a substance that absorbs cholesterol to help enhance heart health.

8. Green Tea

Green tea is considered the number one beverage for anti-aging. Not only is it a rich source of cancer-fighting antioxidants, it’s also supportive for heart health since it prevents LDL cholesterol levels from rising.

Studies show that drinking green tea can decrease levels of total and LDL cholesterol. Studies have also shown that drinking yerba mate tea can naturally improve serum lipid levels, thereby lowering cholesterol levels.

Epidemiological studies also suggest that drinking green tea can help reduce atherosclerosis and risk of heart disease, lower blood pressure, reduce inflammation in arthritis cases, and also improve bone density and brain function.

9. Beans and Legumes

Beans are known for packing in tons of fiber, which slows the rate and amount of absorption of cholesterol. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood. They also contain antioxidants and certain beneficial trace minerals that support healthy circulation.

Try nutritious black beans, chickpeas, kidney beans, mung beans and other varieties in soup, salads and, of course, hummus.

10. Turmeric

Consider turmeric the king of all spices when it comes to fighting inflammation. Turmeric benefits include lowering cholesterol, preventing clots, fighting viruses, killing free radicals, increasing immune health, balancing hormones and more.

Turmeric contains the active ingredient called curcumin, which has been studied in regards to protection against numerous inflammatory diseases including heart disease, cancer, ulcerative colitis, arthritis and more. Notably, it has been shown to reduce levels of total and LDL cholesterol in the blood.

11. Garlic

Garlic is one of the most well-researched heart healthy ingredients there is. For example, the benefits of raw garlic has been shown to reverse disease because of its antioxidant, anti-inflammatory, antiviral, antidiabetic and immune-boosting properties. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease.

Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections, so use some every day however you can, whether in sauces, soups, roasted veggies or marinades.

12. Sweet Potatoes

Sweet potatoes provide a good dose of filling, artery-sweeping fiber in addition to loads of vitamins and antioxidants. They contain several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models. They’re also low in calories, low on the glycemic index (which means that they won’t spike your blood sugar) and high in potassium.

13. Persimmon

Often dubbed “the divine fruit,” persimmon fruit is packed with fiber and antioxidants, earning it one of the top spots on the cholesterol lowering foods list. And in recent years, research has uncovered a wealth of potential heart-healthy benefits of this powerful fruit. One study conducted in Japan, for example, found that regularly consuming persimmon fiber for 12 weeks produced significant reductions in LDL cholesterol levels.

14. Okra

Rich in dietary fiber as well as important nutrients like vitamin C, potassium and magnesium, okra doubles as one of the best foods that lower cholesterol and blood sugar simultaneously. Some research suggests that adding a few servings of this superfood to your diet can help you stay within a healthy LDL cholesterol range and fight off heart disease while also balancing blood sugar.

In fact, an animal model published in The Journal of Nutritional Biochemistry showed that treating mice with okra extract not only helped lower cholesterol levels, but also decreased both blood sugar and triglycerides as well.

Cholesterol Lowering Diet Plan

If you’re looking for how to lower cholesterol naturally, there is no shortage of low cholesterol diet plan regimens available online and in bookstores that promise the ability to improve heart health. The DASH Diet, low in sodium and saturated fat, is an option that’s endorsed by the American Heart Association and proven to lower high blood pressure.

What foods do most cholesterol-lowering diets recommend eating versus avoiding? For starters, foods with trans fats and hydrogenated oils can actually increase cholesterol levels and definitely need to stay off the table. In their place, monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are recommended. These include foods that lower cholesterol like avocados, olive oil, nuts and seeds.

Aside from switching up your fat sources, one of the key elements to fighting high cholesterol is eating plenty of high-fiber foods. Fiber is found in all types of whole, real plant foods including vegetables, fruits, whole grains and legumes. Where is fiber missing? In processed foods that are refined and full of sugar — including most breakfast cereals, pastries, breads, rolls, pasta, cookies and granola bars.

When it comes to protein sources, “lean” is usually the name of the game. Healthy lean proteins include pasture-raised poultry like turkey or chicken, wild-caught fish and other seafood, beans and, yes, even eggs.

This way of eating is closely related to the Mediterranean Diet — one of the most highly recommended dietary plans that doctors prescribe to their high-cholesterol patients. People in the countries surrounding the Mediterranean region rely heavily on eating what’s sourced and grown locally rather than packaged foods that are full of refined vegetable oils, sugar, sodium and artificial ingredients.

Historically, levels of heart disease are much lower in these countries than in the U.S., despite the fact that most people still eat a substantial amount of fat. Because of the diversity, flexibility and adaptable approach of this style of eating, it’s easy to begin and to stick with.

Foods to Avoid

The key to lowering heart disease risk factors, including high cholesterol, is reducing inflammation. High cholesterol foods to avoid include:

• packaged foods of all kinds
• sugar
• refined grain products
• processed vegetable oils
• conventional dairy products (non-organic, homogenized and pasteurized)
• farm-raised animal products
• too much caffeine or alcohol

As mentioned above, fiber and antioxidants are crucial for keeping arteries clear and healthy. Increased dietary fiber intake is associated with significantly lower prevalence of cardiovascular disease and lower LDL-cholesterol concentrations. Research also shows that some specific compounds found in plant foods including plant sterols/stanols and isoflavones can help reduce cholesterol levels. Most processed foods are extremely low in both — and the kinds that do have fiber or antioxidants normally contain synthetic, added types.

Poor quality animal products are highly inflammatory, as are toxic oils that are made using chemicals and solvents. Alcohol, sugar and caffeine are all stimulants that the liver can use to produce more cholesterol, increasing levels of inflammation. While these can be okay in small doses (such as 1–2 cups of coffee or a glass of red wine per day), overdoing it can counteract any cardio-protective benefits these ingredients might normally have.

Risks and Side Effects

While adding these foods to your diet can definitely help keep your cholesterol in check, it’s important to combine them with a balanced diet and healthy lifestyle to really optimize heart health. Even on the best cholesterol-lowering diet, adding a few superfoods here and there is unlikely to make much of a difference if you’re not making changes in other parts of your daily regimen.

Minimizing stress levels, exercising regularly, increasing your intake of whole foods, cutting out heavily processed, high cholesterol foods and giving up unhealthy habits like smoking or drinking are just a few other natural ways to keep cholesterol levels under control and support better health.

Final Thoughts

• Cholesterol is a naturally-occurring substance that is essential for overall health. Too much cholesterol, however, can build up in the arteries and increase the risk of heart disease.
• Wondering how to reduce cholesterol without medication? One of the most effective methods for how to lower LDL cholesterol levels is simply switching up your diet to include a few servings of foods that lower cholesterol.
• Vegetables, nut and seeds, fatty fish and legumes are just a few examples of healthy foods that lower cholesterol fast, all of which can be easily incorporated into a variety of low cholesterol recipes.
• Meanwhile, it’s also important to limit your intake of foods that raise cholesterol, such as sugar, processed oils and pre-packaged foods.
• For best results, be sure to pair these diet changes with regular physical activity and a healthy lifestyle.

The post 14 Cholesterol Lowering Foods to Add to Your Diet appeared first on Dr. Axe.

The bell pepper is, yes, sweet and versatile, but did you know that bell pepper nutrition also helps you fight everything from the common cold to cancer?

This delicious food is familiar to many of us for its sweet taste and ability to be stuffed chock-full of yummy stuff before being eaten, but the benefits go far beyond taste. Bell peppers have a ton of incredibly essential vitamins, antioxidants and minerals that will help you maintain a healthy lifestyle.

If you’d like to reduce your risk of illness, heart disease and cancer, you should probably keep reading about the incredible bell pepper.

What Is A Bell Pepper?

The bell pepper is a cultivar group of the Capsicum annuum species of plants, part of the family of foods known as nightshade vegetables. Botanically, it’s a fruit, but nutritionally considered a vegetable.

While the other cultivars within this species are famous for their capsaicin content (which is what gives most peppers and chilis, such as cayenne peppers, their spicy taste), bell peppers contain no capsaicin and are referred to in many cultures as “sweet peppers.”

There are various color varieties of bell peppers, with the most common being red, yellow and green. However, you may find them more infrequently in orange, brown, white and lavender/purple.

Bell Pepper Nutrition Facts

There are nutritional differences between colors of bell peppers — for example, a red bell pepper nutrition contains over eight times the amount of vitamin A than a green bell pepper nutrition.

My favorite thing about bell peppers is their extremely high concentration of antioxidants, including a high amount of vitamin C and vitamin A.

And the best part? When you eat these vitamins rather than take them in supplement form, your body is able to absorb exactly the amount you need and safely expel the rest.

One medium raw, red bell pepper (approximately 119 grams) contains about:

• Calories: 30.9
• Total Carbohydrates: 7.2 g
  • Fiber: 2.5 g
  • Sugar: 5 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.2 g
• Sodium: 4.8 mg (0.2% DV)
• Vitamin C: 152 mg (169% DV)
• Vitamin A: 187 mcg (21% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Folate: 54.7 mcg (14% DV)
• Niacin: 1.2 mg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin K: 5.8 mcg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Meanwhile, green bell pepper nutrition and yellow bell pepper nutrition provide slightly different but similar nutrient levels.

Health Benefits

1. Can Help Manage Weight

Several types of peppers have been shown to hold anti-obesity traits and help with weight maintenance.

At only 31 calories per serving, bell peppers can provide your body with a huge number of nutrients while minimally impacting the amount of calories you consume in a day. They are also great to use as substitutions for many unhealthy foods.

For example, want a crunch in your mid-morning snack? Try sliced bell peppers instead of potato chips.

2. May Reduce Risk of Chronic Disease

Like so many healthy foods, bell peppers can play a role in reducing your risk of cancer and heart disease when they’re a regular part of your diet. Bell pepper nutrition lists a large number of carotenoids, plant-based antioxidants that help reduce the damage that oxidation causes on your cells.

The red variety of this type of pepper in particular contains very high quantities of beta-carotene, alpha-carotene, lutein and zeaxanthin.

Eating foods high in carotenoids (especially beta-carotene!) has been shown to help reduce the risk of cancer and significantly reduce the free radical activity in your body.

Interestingly, one way to further increase the efficacy of antioxidants in your bell peppers is to steam cook them. A 2008 study in California found that steam cooking bell peppers and various other antioxidant-rich foods improved an activity called “bile acid binding capacity.”

Why is that important? Increased bile acid binding capacity means that bile acids are recirculated less as your body processes food, utilizing cholesterol more efficiently and reducing the body’s absorption of fat, thus lowering your risk of heart disease. Poor bile acid binding capacity is also associated with increased cancer risk, so make sure to steam those bell peppers to get the most out of them you can.

3. Supports Healthy Eyes

Bell peppers contain high levels of the antioxidants lutein and zeaxanthin. Those two antioxidants are must-haves when it comes to keeping your eyes healthy.

Green bell peppers are some of the best natural sources of lutein and zeaxanthin.

Lutein is already a well-accepted to help with macular degeneration, the leading cause of blindness in older adults. By filtering out short-wavelength UV light that can easily damage the retina, this antioxidant helps protect the degeneration of eye cells that lead to this disease.

Researchers at Harvard discovered that just six milligrams of supplemented lutein per day can reduce your chance of developing this disease by 43 percent.

For older people who already have cataracts, lutein also can improve vision. Other eye-related benefits include potentially reducing eye fatigue, decreasing light and glare sensitivity, and improving acute vision.

4. May Help Improve Immunity

Bell pepper nutrition contains more than one sickness-fighting power punch. The high presence of vitamin A is essential to fighting both serious diseases, such as cancer, as well as more short-term illnesses, such as the common cold.

Much research has been conducted on the immune-boosting benefits of vitamin A supplementation, especially in low- and middle-income nations where children are extremely susceptible to vitamin deficiencies that lead to illness and disease. In one study out of London, vitamin A supplementation decreased childhood mortality by an astonishing 24 percent, while also noting that a deficiency in this nutrient increased the children’s immunity to things such as diarrhea and measles.

Another child-related study in Colombia found that the country saved more than $340 million when supplementing just 100 children with vitamin A that would have otherwise been deficient.

If you undergo a significant amount of stress, bell peppers may also help improve your immunity because of their high vitamin C content. People who have high amounts of vitamin C in their systems are less likely to contract everything from colds to cancer, and vitamin C is essential to correcting the weakened immune system associated with high stress levels.

In general, bell peppers are one food that can help reduce inflammation in your body, which is actually at the root of most diseases.

5. Helps Maintain Mental Health

The good vitamins in bell pepper nutrition are also beneficial in maintaining prime cognitive health. It’s why bell peppers are considered one of the best brain foods.

One such benefit of bell peppers is the high presence of vitamin B6, which increases the levels of serotonin and norepinephrine, sometimes referred to as the “happy hormones.” High levels of these hormones are associated with improved mood, higher energy levels and more concentration, while low levels have been commonly linked with several mental disorders, such as ADHD.

A vitamin B6 deficiency has also been shown to contribute to cognitive impairment that comes with age and may even increase risk of Alzheimer’s and/or dementia.

6. Helps Keep Skin Glowing and Healthy

Not only is a large amount of vitamin C good for your immune system, but it’s also great for your skin. This, along with the carotenoids found in bell peppers, improves the health of your skin and promotes collagen production.

People with high levels of vitamin C have skin that is less dry and wrinkled, and they also are at a lower risk of developing skin cancer.

7. Promotes Healthy Pregnancy

Bell peppers contain a good amount of folate, a vital nutrient for pregnant mothers. In fact, the daily recommendation for folate goes up approximately an additional 50 percent in pregnant women because of its role in preventing birth defects and keeping unborn children healthy.

Not only does folate help reduce birth defects, but it also promotes healthy neural tube development, helps in a child growing to an appropriate birth rate before delivery, and causes the face and heart to develop properly.

Interesting Facts

Peppers have been a popular food for many families for thousands of years. The earliest record of the pepper is from 6,100 years ago in southwestern Ecuador, where families would grow them in their own farms.

The earliest mention of the bell pepper specifically occurred in 1699, when Lionel Wafer mentioned it as growing in the Isthmus of America in his book, “A New Voyage and Description of the Isthmus of America.” Again in 1774, Edward Long mentioned the peppers when writing about various varieties being cultivated in Jamaica.

Interestingly, the term “pepper” was assigned to this food by Christopher Columbus when importing them back to Europe from the Americas. Although they have little in common with the peppercorn that first bore the name, the spicy flavor of different types of what we now know as peppers inspired him to consider them a member of the same family.

The bell variety was named such because of its bell-like shape.

The bell pepper is also unique because it lacks the capsaicin found in other cultivars in the species Capsicum annuum. Due to a recessive form of a gene, this is the only variety of pepper that provides only sweet flavor without the burning sensation of its brothers.

How to Add to Diet

All bell peppers are not grown equally, so be cautious in your shopping. They make the dirty dozen list of foods identified by the Environmental Working Group as having the largest concentration of pesticides when bought in non-organic form.

Buying your bell peppers organic is not only important because of the presence of pesticides, but because organic bell peppers contain a much better antioxidant load. Researchers in Poland discovered in 2012 that organic bell peppers contain “significantly more vitamin C, total carotenoids, β-carotene, α-carotene, cis-β-carotene, total phenolic acids and flavonoids compared with [non-organic varieties].”

As with most fruits and vegetables, try to choose bell peppers without any obvious damage. The brighter the flavor, the fresher your peppers will be.

The preparation methods are endless with these handy vegetables. You can eat them raw, roast them, grill them or anything in between.

Like I mentioned earlier, steaming them particularly improves their nutritional value, so I would suggest doing that fairly often when adding peppers to your recipes.

One of the oldest and most popular recipes for the bell pepper is the stuffed pepper, first found in a Boston cookbook in 1896. Well, my recipe may not be identical to that one, but I love this recipe for Quinoa Stuffed Peppers. It’s simple and delicious!

I also really enjoy substituting life-giving foods for starchy, unhealthy ones, like in this Vegetarian Egg Casserole. This spin on a traditional breakfast dish is especially useful for feeding larger groups.

Another version of the stuffed pepper that is a great option if you’re looking for something filling is this Stuffed Peppers with Rice recipe.

Here are some more bell pepper recipes to try:

• Turkey-Stuffed Bell Pepper
• Hungarian Goulash
• Sweet Potato Hash
• Cobb Salad with Avocado Dressing
• Calabacitas

Risks and Side Effects

It is possible to have an allergy or intolerance to bell peppers. If you find you have any symptoms of an allergic reaction immediately after eating bell peppers, such as eczema, itching, nasal congestion or digestive problems, stop eating them, and contact your doctor immediately.

If you experience cramping, bloating, diarrhea or vomiting right after eating bell peppers, you may also have a non-allergic intolerance to them. Be sure to contact your doctor right away if you ever find this happening to you.

Final Thoughts

• You can find bell peppers in various colors, the most common being red, green and yellow. The different colors carry different nutritional content.
• Bell peppers are the only member of their family that aren’t spicy, because they lack capsaicin.
• Bell pepper nutrition is stuffed (nutritionally) with incredibly high amounts of vitamin C and A, which contribute to a healthy immune system and reduced risk of disease.
• The antioxidants in bell peppers also keep your eyes and skin healthy and can even keep your brain functioning at peak levels.
• The folate in bell peppers is great for pregnant moms to keep their babies growing the right way.
• Bell peppers were first mentioned in the 17th century as a common food item.
• It is especially important to purchase organic bell peppers, because they have an exceptionally high pesticide occurrence otherwise. Organic bell peppers also have significantly more antioxidants than non-organic versions.
• It is possible to be allergic to bell peppers, although this is fairly uncommon.

The post Bell Pepper Nutrition Helps Combat Disease & Manage Weight appeared first on Dr. Axe.

While the sparkling water — the carbonated version of water — has gained popularity, people don’t exactly know where sparkling water — also commonly called carbonated water, club soda, seltzer, seltzer water, soda water, fizzy water or mineral water — stands in regard to health. Is it similar to alkaline water or something different entirely?

The benefits of drinking water are real. Now, with products that make it so easy to make carbonated water at home, a lot of people are even replacing their normal water intake with a large amount of the bubbly version. But wait, is sparkling water healthy? Is carbonation bad for you? The short answer to both questions: It depends. Let’s dive in to this fizzy beverage and find out how healthy it is or isn’t.

What Is Sparkling Water?

What is sparkling water? Sparkling water is a variation on water, which is a clear, colorless, odorless and tasteless liquid. Sparkling water is infused with carbon dioxide, which causes it to be sparkling or bubbly. The “sparkle” of sparkling water can occur naturally or be man-made. If you were wondering what is soda water, it’s yet another name used for carbonated water or sparkling water.

The most natural form of sparkling water is sparkling mineral water, which not only naturally contains minerals, but also can be naturally carbonated. This refreshing and effervescent liquid comes straight from the source: a naturally occurring mineral spring. The sparkle can result from gases that are naturally occurring in the water. However, not all sparkling mineral water is naturally sparkling, and many mineral water companies also add carbon dioxide to the water to make it bubbly.

An example of man-made sparkling water (or seltzer water) is what comes out of the newly popular soda maker devices that inject water with carbon dioxide. If you own a carbonated water maker, then you already know how to make carbonated water at home with the push of a button. There’s flavored sparkling water, too, which has additional ingredients (sometimes natural, but other times, artificial and unhealthy).

What is seltzer water? Seltzer water is basically the man-made or artificially created version of sparkling water. Seltzer is simply water plus carbon dioxide. Seltzer water is said to have come on the scene as a cheaper alternative to sparkling mineral water.

If you’re wondering about club soda vs. seltzer, club soda has more carbon dioxide added to it compared to seltzer and has more of a taste. What is club soda? Club soda typically contains what is referred to as “mineral-like ingredients,” including sodium bicarbonate, sodium citrate, potassium sulfate and disodium phosphate. For anyone looking to keep sodium intake down, it’s important to note that club soda contains sodium, but seltzer is typically sodium-free.

Much like functional soda, functional soda is low in (or sometimes free of) added sugar but still hydrating.. Meanwhile, sparking water is not to be confused with hydrogen water, a type of water that has additional hydrogen molecules added to it.

Benefits

Is sparkling water healthy? That’s a good question. As is the case with a lot of foods and drinks, sparkling water can be healthy if you choose the right type. The best variety of sparkling water is the mineral-rich kind, which is called sparkling mineral water. Many experts say that sparkling water can be just as hydrating as regular water, but the bubbles can make it harder to drink as much of the bubbly variety.

1. Rich in Health-Promoting Minerals

If you choose a sparkling mineral water, you can add a variety of minerals to your diet as you quench your thirst. Natural mineral waters can be defined as those “originated from an aquifer or underground reservoir, spring from one or more natural or bore sources and have specific hygienic features and, eventually, healthy properties.”

The Food and Drug Administration also has its own definition, which is “water containing not less than 250 parts per million (ppm) total dissolved solids (TDS), coming from a source at one or more bore holes or springs, originating from a geologically and physically protected underground water source.”

What this all boils down to is that sparkling mineral water must come from a natural source and naturally contain minerals.  Depending on the source, the type and amount of minerals can vary. The awesome thing about mineral waters is that their minerals are said to be more easily absorbable than the minerals found in food since food minerals are attached to complex molecules while the minerals exist as free ions in mineral water. Examples of vital minerals found in sparkling mineral water include magnesium, calcium and potassium.

2. Blood Sugar Management

Mineral waters also commonly contain bicarbonate. Bicarbonate is actually found in the human body and helps maintain a healthy pH of the blood so it doesn’t become too acidic or too basic.

A study published in 2015 in Evidence-Based Complementary and Alternative Medicine linked consumption of bicarbonate-rich mineral water with improved glycemic control. The study’s 19 healthy subjects drank either 500 milliliters of commercially available tap water or bicarbonate-rich mineral water daily. Researchers observed that compared to tap water drinkers, the mineral water drinkers experienced a significant decline in serum glycoalbumin levels. This is significant since glycoalbumin levels are used as a marker of glycemic control.

3. Healthier Alternative to Soda

Soda is either loaded with insulin-raising sugars or is a diet soda that’s filled with extremely health-hazardous fake sugars like aspartame.

Sugary drinks like soda have scientifically been shown to increase the risk for heart disease, diabetes and other serious chronic health conditions. Opting for a sugar-free, unflavored sparkling mineral water is a much better health choice.

4. Help for Dyspepsia and Constipation

One scientific review out of the U.K. analyzed 20 different trials involving 902 subjects with with a central neurological disease like Parkison’s disease or a brain injury, such as a stroke. People with these types of health issues are much more likely to experience constipation compared to the general population. This study made the interesting finding that sparkling water may be helpful to stroke victims suffering from constipation.

Another study published in the European Journal of Gastroenterology & Hepatology examined the effects of carbonated beverages on 21 patients with functional dyspepsia and found that carbonated water improved dyspepsia symptoms as well as constipation and gallbladder emptying.

5. Safer than Tap Water

Tap water toxicity is, unfortunately, a very real problem throughout the world these days. A three-year study by the Environmental Working Group revealed 316 chemicals in tap water throughout the United States. Sparkling mineral water, ideally in glass bottles, can make a healthier, safer choice instead of drinking tap water.

Potential Risks

Is carbonated water bad for you? Some people believe it can be.

1. Can Wear on Tooth Enamel Over Time

According to a 2018 study published in The Korean Journal of Orthodontics, carbonated water negatively affects etched or sealed enamel. This can result in decreased microhardness and removal of the adhesive material.

In addition, flavored sparking water provides soda drinkers with the fizz they love and comes in a range of fruit flavors. However, these flavorings, including citric and other fruit acids, have been linked to possible enamel teeth erosion.

Why? The lower the pH of water, the more likely it is to be destructive to our teeth. While tap water’s pH is typically between 6 and 8, the carbonating of water lowers its pH to around a 5. With flavor essences and other additions to sparkling water, the pH can go down even lower.

One study published in the International Journal of Paediatric Dentistry showed the flavored sparkling waters that seem to be most concerning. The researchers found that the pH levels of the flavored sparkling waters tested were in the same range as cola and orange juice.

Plus, the flavored waters also contained citric acid (which is commonly added to flavored sparkling waters for taste), and as the study points out, citric acid has a “particularly high erosive potential.” In general, they found that the flavored sparkling waters had a significantly lower pH than unflavored sparkling mineral waters.

Meanwhile, another study published in the Journal of Oral Rehabilitation found that flavorless sparkling mineral water was 100 times less offensive to tooth enamel compared to the soft drinks tested. Overall, the researchers conclude that the minerals in sparkling mineral water positively affect any erosion taking place at the tooth surface, and “mineral waters appear to offer a safe alternative to more erosive acidic beverage.”

2. Unhealthy Additives and Sweeteners

Another issue with sparkling water is when companies add health-hazardous additives and sweeteners, which adds either more sugar or artificial sweeteners into the diet. .

3. Can Exacerbate IBS Symptoms

Carbonated water may increase irritable bowel syndrome (IBS) symptoms of diarrhea, bloating and gas due to the release of carbon dioxide in the digestive tract. One study noted that subjects with diarrhea-predominant IBS had a higher intake of carbonated beverages. Another study found that patients complaining of functional dyspepsia and constipation, carbonated water decreased satiety and worsened dyspepsia, constipation and gallbladder emptying.

Final Thoughts

• Sparkling water can be another healthy way to meet your daily hydration needs, and the best options of sparkling water are mineral-rich and free of sugar, artificial sweeteners, artificial colors and artificial flavors.
• Avoid sparkling waters that contain citric acid or any other acids to be on the safe side when it comes to the health of your teeth. If you want to make your sparkling water more interesting, you can always add healthy flavor and color boosters like fresh fruit and herbs.
• Sparkling water is rich in health-promoting minerals and is healthier than both soda and fluoride-loaded tap water, and it’s been shown to help with blood sugar management, dyspepsia and constipation.
• However, sparkling water can also wear out tooth enamel due to its carbonation, increase IBS symptoms, trigger constipation and/or diarrhea in some, and it can contain unhealthy additives and sweeteners.

The post Is Sparkling Water Good for You? Benefits vs. Risks appeared first on Dr. Axe.

You may have always assumed that cucumbers were full of water but offered little other nutrients. Well, think again when it comes to cucumber nutrition.

What are the benefits of eating cucumbers? As you’ll learn below, they’re more than just a way to make pickles or reduce puffiness around your eyes — cucumber nutrition benefits include fighting free radical damage and inflammation.

Cukes are one of the lowest-calorie veggies, yet supply powerful polyphenol compounds that can help naturally slow aging caused by oxidative stress.

Additionally, known among researchers for their anti-diabetic, lipid-lowering and antioxidant activity, cucumbers have a detoxifying, cleansing effect on the body. They’re naturally “cooling” and a great way to prevent dehydration, constipation and overheating.

Cucumber Nutrition Facts

The cucumber (Cucumis sativus) is a widely cultivated “gourd” and member of the Cucurbitaceae plant family, along with other foods like the cucamelon. Cucumbers have been studied most in regard to their diuretic effects. This has earned them a reputation as a healing food in both traditional folk medicine and modern medicine.

Technically, is a cucumber a fruit or a vegetable? It’s actually a fruit, although treated more like a vegetable.

Eating cukes can add a decent amount of nutrients to your diet.

A half-cup serving of raw cucumber with its skin (about 52 grams) contains approximately:

• Calories: 7.8
• Total Carbohydrates: 1.9 g
  • Fiber: 0.3 g
  • Sugar: 0.9 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.02 g
  • Trans Fat: 0 g
• Protein: 0.3 g
• Sodium: 1 mg (0.04% DV)
• Vitamin K: 8.5 mcg (7% DV)
• Vitamin C: 1.5 mg (2% DV)
• Magnesium: 6.8 mg (2% DV)
• Potassium: 76.4 mg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Good Source of Cancer-Fighting Antioxidants

Why are cucumbers good for you when it comes to boosting your immune system? Several bioactive compounds have been isolated from the nutritious cucumber, including cucurbitacins, glucosides, lignans, apigenin and flavonols like fisetin.

After investigating cucumber benefits and the potential free radical-scavenging abilities of cucumbers, researchers involved in one study reported that within cucumbers, the presence of flavonoids and tannins seems responsible for their free radical-scavenging and analgesic effects.

Compounds within cukes work to defend against cancer due to their ability to protect DNA and cells from damage from oxidative stress. Fisetin is specifically tied to brain health and preservation of cognitive function, while cucurbitacins are known to have cancerous tumor-reducing effects.

Researchers have found that cucurbitacin, a type of triterpene compound, may induce cancerous cell death (a process known as apoptosis). The most significant mechanisms with regard to the apoptotic effects of cucurbitacins are their ability to modify activities via nuclear factors or genes and to activate anti-tumor proteins.

In addition, research published in 2022 found that cucumber-derived nanovesicles containing cucurbitacin B “suppress tumor growth” when utilized in lung cancer therapy.

As such, eating plenty of high-antioxidant foods like cucumbers and other cancer-fighting foods may help lower your risk of cancer.

2. High in Nutrients but Low in Calories

Cucumbers are one of the vegetables with the highest water content. This means cucumber nutrition offers valuable vitamins and minerals, yet is super low in calories — with only about 16 calories per cup.

Since the cucumbers are about 95 percent water, they do a good job of taking up room in your stomach. They can add volume to your meals without weighing you down.

This means you can eat more and feel satiated while still sticking to an overall healthy, low-calorie or low-carb weight management plan if needed. Plus, cucumber nutrition can help quench thirst and prevent the desire to snack due to dehydration.

3. Helps Detoxify the Body

Cucurbitacins are a category of diverse compounds found in the plants of family Cucurbitaceae, including cucumbers. These compounds can support the digestive tract and liver.

Cucumbers are also a natural diuretic food. This means they can help the body produce more urine to carry out toxins and waste.

In the process, they’re great for reducing bloating and uncomfortable water retention — one reason to fill up on cucumbers after a night of salty food or alcohol.

4. Hydrates and Soothes Skin

Is the skin of the cucumber good for you? Yes!

Plan on eating the whole cucumber whenever possible, since the skin and seeds contain important compounds. Cucumber skin is a good source of vitamin A that can aid in skin health — plus cukes and their skin have diuretic effects that can reduce puffiness.

Fresh cucumber juice has been used to naturally nourish damaged, dry or sensitive skin for centuries. According to some studies, cucumber slices or seeds applied directly to the skin give a soothing and cooling effect against skin irritations and reduces swelling and redness. They’ve even been used to naturally treat acne, scars and other blemishes.

Cucumbers also have the power to relax and alleviate pain, blotchiness and swelling following a sunburn, providing sunburn relief. The fruit is considered a “refrigerant, haemostatic and tonic, useful in treating hyperdipsia or thermoplegia.”

In other words, cucumbers help stop bleeding, reduce heat buildup associated with inflammation, quench your thirst, relieve dehydration and fight “sunstroke” all at the same time.

5. Helps Depuff Swollen Eyes

What do cucumbers do for your eyes? Due to their anti-inflammatory and diuretic effects, cucumbers can help decrease swelling and puffiness around the eyes.

They can also help keep the skin around the eyes hydrated and, according to some people, make them appear more awake and less tired.

Can you sleep with cucumbers on your eyes? It’s unlikely that they wouldn’t fall off all night long, but you can give it a try.

Even letting cucumber slices sit on your eyes for 20–30 minutes can help. Cut cucumber slices, and refrigerate them for a while — then lay them on your eyes as you sit back.

Some people also use cold cucumber and grind it to make a paste with lavender oil or chamomile oil and some raw honey.

6. Helps Improve Metabolic/Heart Health

Cucurbitacins found in cucumbers have been researched for their cytotoxic, hepatoprotective, cardiovascular and anti-diabetic effects. Lignans found in cucumbers have well-documented immune-boosting, anti-inflammatory effects that are beneficial for fighting cardiovascular disease.

Studies investigating the effects of consuming ligans from plant foods have found beneficial associations with C-reactive protein levels, a lowering effect on total and low-density lipoprotein (LDL) cholesterol, and improved blood pressure levels.

Cucumbers also provide important minerals that help maintain a healthy heart, including potassium and magnesium.

Potassium is linked to healthier blood pressure levels since it helps control fluids in the body. Therefore, low potassium intake from fruits and veggies is often correlated with poorer heart health.

Magnesium-rich foods are also beneficial for blood pressure in addition to general nerve functioning, heartbeat regulation, fluid balance, better blood sugar stability and higher energy expenditure.

7. Improves Digestion and Relieves Constipation

The seeds of a cucumber are known for having a healing, heat-reducing effect on the body, and they’re often used to prevent and naturally relieve constipation in traditional forms of medicine like Ayurveda.

Many people suffer from magnesium deficiency without even knowing it, but cucumber nutrition is a source of magnesium and other electrolytes that can help hydrate the gut and digestive lining, which keeps you more “regular.”

Since they’re a great vegetable for juicing or making smoothies, you can try combining cucumbers with other hydrating foods — like melon, lime, avocado, celery and fennel — to create a natural anti-bloating drink.

8. Helps Alkalize the Blood

Cucumber nutrition includes being one of the top alkaline foods that help balance the body’s pH level and counteract the effects of an acidic diet. Limiting consumption of acid-forming foods and eating more alkaline-forming foods instead is beneficial for protecting your body from diseases that thrive in an acidic entrainment.

According to a report published in the Journal of Environmental Public Health:

Life on earth depends on appropriate pH levels in and around living organisms and cells. Human life requires a tightly controlled pH level in the serum of about 7. It is generally accepted that agricultural humans today have a diet poor in magnesium and potassium as well as … This results in a diet that may induce metabolic acidosis which is mismatched to the genetically determined nutritional requirements.

A properly balanced pH level is also thought to decrease leptin levels, the main hormone connected to hunger and appetite control, as well as inflammation. Since the body is able to easily digest nutrients in liquid form, this is one reason why cucumbers are a popular ingredient in green alkalizing juices.

9. Supports Strong Bones

With a high supply of vitamin K in every cup of cucumbers, eating more cukes is a good way to help maintain bone mineral density. Vitamin K (in the form of K2) is a fat-soluble vitamin that works with other essential nutrients like calcium and magnesium to preserve strong bones.

Vitamin K also supports a healthy metabolism, nutrient absorption, aids in heart health, helps with blood clotting, supports neurological function and can help protect against cancer. Yet vitamin K deficiency is common among adults and children due to a diet low in green vegetables, a low-cholesterol diet, medication use and poor absorption of nutrients.

10. Helps Prevent or Treat Headaches

Traditionally, cucumbers have been used as a natural headache remedy and somewhat of a pain reducer since they fight inflammation and swelling. Headaches or migraines can be triggered by many things, including dehydration, stress, fatigue, low blood sugar and nutritional deficiencies.

Many studies show that foods high in water and magnesium like cucumbers combat headaches by balancing fluids in the body and preventing dehydration.

Types of Cucumbers

There are dozens of different cucumber varieties grown around the world, but three main varieties of are most widely available today: those used for slicing and eating raw, pickling cucumbers (kirbys), and seedless cucumbers.

Within the Cucurbitaceae plant group, some of the more common cucumber varieties include:

• Gherkin
• English
• Armenian
• Diva
• Green Burpless
• Boston Pickling
• Lemon
• Marketmore
• Persian
• Suyo Long

History

The Sanskrit synonym of cucumber is sushitalam, which means “very cooling.” According to Ayurveda, cucumbers have cool, light, astringent, sweet and slightly bitter properties.

The juice from cucumbers — aka cucumber water — has long been used as a natural electrolyte booster before energy drinks like vitamin water existed. Since it has antibacterial properties and is an anti-inflammatory food, the cucumber has been used as a home remedy for acne or to reduce redness and puffiness on the skin.

Cucumber vs. Zucchini vs. Spinach

Cucumber and zucchini are in the same plant family and have a similar appearance, but the two are different in terms of texture and nutritional value. Cucumbers (gourds) have a waxy, bumpy exterior, while zucchinis have a rough and dry exterior.

Cucumbers are typically juicy, cool and crisp, while zucchini is a bit starchier and heartier. Another difference is that the flowers of the cucumber plant are not edible while the flowers of the zucchini plant are edible.

Cucumbers are a bit lower in calories and carbohydrates than zucchini and provide a bit less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

How do cucumbers compare to leafy greens, such as spinach, in terms of nutrient content? There are more than a dozen different types of flavonoid antioxidants alone that are present in spinach.

Spinach nutrition is packed with nutrients, including:

• fiber
• vitamin K
• vitamin C
• vitamin A
• manganese
• zinc
• folate
• iron
• selenium

While cucumbers also supply some of the nutrients, they don’t pack the punch that most greens do.

Both spinach and cucumbers are low in carbs and great vegetables to have if you’re eating a low-carb diet. However, unlike cucumbers, which are typically eaten raw or fermented, sautéing, boiling or cooking spinach for just one minute can improve its nutrient absorbability and bring out its taste.

Related: Winter Melon for Digestion, Weight Loss & More

How to Grow

When it comes to choosing the best cukes, you have some options: Look for both regular cucumbers and smaller, bumpier “kirbys.” Kirbys are the kind most often used to make pickles.

• When shopping, look for cucumbers that are bright to dark green, firm and don’t have any soft, waterlogged spots.
• Whenever possible try to find organic cukes. Cucumber nutrition benefits are most available when you buy organic and unwaxed cucumbers (especially since you want to eat the skin). Because cucumbers are so water-dense, if they’re grown in soil contaminated with pesticides, they’ll likely hold on to a lot of chemicals, which wind up getting passed on to you.
• Even organic cucumbers can have wax, but these are made of less harmful substances. The only wax that’s allowed on organically grown cucumbers isn’t synthetic and is free of all chemical contaminants.
• When storing cucumbers, keep in mind they do best when kept in very cold temperatures. Keep them in a plastic bag in the refrigerator until you’re ready to use them, but try to have them within three to five days.
• You can either peel the skin if you’d like, especially if they’ve been waxed, or leave it on and give the skin a good scrub.

Tips for Growing Cucumbers:

• While it’s easy to find cukes in most stores, growing them is simple and cost-effective as well.
• Believe it or not, cucumbers are a tropical fruit/vegetable that thrive when the weather is hot. They also do well in humid climates where water is plentiful.
• Plan to grow cucumbers during times of the year when there’s warmer weather and rain. They are sensitive to frost and shouldn’t be planted until the soil temperatures is in the 70-degree range. Wait at least two weeks after the last frost date to plant cucumbers.
• Cucumber plants grow in two forms: vining (more popular) and bush. Vines scramble along the ground or clamber up trellises, while bush types form a plant lower to the ground. Bush types are suited to containers and small gardens, but vining types produce more crops.
• Plant cucumber seedlings 36 to 60 inches apart, depending on variety. For vines that you plan to have grow upward, space plants one foot apart.
• You can help to keep the plants warm and moist by using pine straw, wheat straw, chopped leaves or your favorite organic mulch shortly after planting the seedlings.

Recipes

Unlike most vegetables, cucumbers actually taste better when eaten raw. Because they’re so high in water, they don’t usually come out well when cooked and tend to just turn into a soggy mess.

If plain old cucumbers get boring, try making fermented pickles using some vinegar. Fermentation is what gives the cucumber its distinctively tangy, sour and salty flavor once it’s made into a pickle — plus it contains live microorganisms that have beneficial effects.

You can combine two regular cucumbers and toss with three tablespoons of rice vinegar, two tablespoons chopped herbs of your choice (like dill), and a pinch of sugar and salt.

Is it good to eat cucumber every day? There’s no downside to doing so, considering the low calorie count and other benefits.

However, while pickles have some great nutritional components, such as fiber, vitamin K and even probiotics in some cases, you’ll still want to stick with one to two per day due to the salt content.

The longer you let pickles sit, the stronger taste they’ll develop, but even just 30 minutes allows them to absorb some flavor. If you enjoy the flavor of dill, try this dill pickle recipe that uses a brine of water, vinegar, salt, and dill weed or dill oil.

Here are other healthy cucumber recipes to get you started:

• Secret Cucumber Detox Soup Recipe
• Creamy Cucumber Avocado Soup Recipe
• Super Hydrator Juice Recipe
• Cucumber Salad Recipe
• Cucumber Tomato Salad Recipe
• Tzatziki Sauce

Risks and Side Effects

Cucumbers seem to be pretty harmless and very rarely cause allergies. Even cucumber extract, which is used in some lab settings, has been shown to be well-tolerated and unlikely to cause side effects.

As mentioned earlier, it’s best to buy organic (ideally unwaxed) cukes whenever you can to avoid high levels of chemicals.

Another thing to consider is the potential for contamination if you make your own fermented pickles. Complex microbiota are responsible for the changes observed during cucumber fermentation, and it’s possible that if your equipment or jar is contaminated with bacteria, you can become sick once eating them.

Use sterile equipment whenever fermenting veggies, and buy organic produce to further limit this risk.

Due to their diuretic effects, should you not eat cucumber at night? This probably won’t be an issue unless you eat large amounts.

While cukes can increase urination, the effect is usually subtle and for most people won’t interfere with sleep.

Conclusion

• Cucumbers (Cucumis sativus) are a widely cultivated “gourd” and a member of the Cucurbitaceae plant family. There are many different varieties of cucumbers, but they are typically split into three types: slicing, pickling and seedless.
• Eating cukes can add a decent amount of nutrients to your diet. Cucumbers contain very few calories but supply powerful polyphenol compounds. They are known among researchers for their diuretic, anti-diabetic, lipid-lowering, antioxidant, detoxifying and cleansing effects on the body.
• Cucumber nutrition benefits include potentially helping balance the body’s pH, improving digestion, treating bloating and constipation, aiding in metabolic and heart health, preventing headaches, hydrating the skin, and depuffing swollen eyes.

The post Cucumber Nutrition: Helps You Detox & Manage Weight appeared first on Dr. Axe.

What are the benefits of eating cantaloupe? Cantaloupe is a type of melon fruit that provides a range of antioxidants, phytonutrients and electrolytes that are shown to have multiple health benefits. The nutrients found in cantaloupe nutrition can be spotted in its deep, orange color.

They can help prevent oxidative stress plus a wide range of inflammatory diseases that are prevalent in the U.S. and other Western nations today.

Among other nutrients, cantaloupe nutrition contains two special, protective phytonutrients: carotenoids and cucurbitacins. These are two types of powerful antioxidants that have been linked with the prevention of diseases, including cancer, cardiovascular and neurodegenerative disorders. They also help stop free radical damage within the body and slow the aging process.

Cantaloupe calories are low, but nutrients are high. Vitamin A, found in high levels in cantaloupe, is an antioxidant known for promoting healthy vision and skin, boosting immunity, and reducing inflammation.

Together with the antioxidant vitamin C, which is also present in cantaloupe nutrition in high amounts, these vitamins are essential for maintaining healthy mucus membranes, cellular health and warding off DNA damage that can lead to disease.

There’s even more to cantaloupe’s many health benefits. Cantaloupe is now used to extract an enzyme called superoxide dismutase (SOD).

This is a strong antioxidant found mostly in the rind of cantaloupe. It plays a vital role as a leading antioxidant that defends the inside of the human body from oxidative stress.

On top of this — although they are usually discarded and only the orange flesh is eaten — cantaloupe seeds also provide important omega-3 fatty acids and are actually edible!

Cantaloupe Nutrition Facts

Is cantaloupe a healthy fruit? While other types of fruits like berries may have higher levels of antioxidants, cantaloupe is commonly eaten in higher volumes. This can make up for the fruit’s lower antioxidant levels.

This means that cantaloupe can in fact significantly increase beneficial levels of phytonutrients in the average person’s diet.

What is the nutritional value of cantaloupe? Cantaloupe nutrition is a great source of vitamin C and vitamin A, in the form of carotenoids. In fact, cantaloupe is one of the highest fruit sources of vitamin A.

Nutrition in cantaloupe also includes potassium, vitamin K, magnesium, fiber and B vitamins, including thiamine, niacin and folate.

How many carbs in cantaloupe? How many calories are in a cup of cantaloupe?

One cup (about 160 grams) of cubed cantaloupe nutrition contains approximately:

• Calories: 54.5
• Total Carbohydrates: 13.1 g
  • Fiber: 1.4 g
  • Sugar: 12.6 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 1.3 g
• Sodium: 25.6 mg (1% DV)
• Vitamin C: 58.7 mg (65% DV)
• Vitamin A: 270 mcg (30% DV)
• Potassium: 427 mg (9% DV)
• Folate: 33.6 mcg (8% DV)
• Niacin: 1.2 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Magnesium: 19.2 mg (5% DV)
• Vitamin K: 4 mcg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, cantaloupe nutrition contains some pantothenic acid, choline, betaine, calcium, iron, phosphorus, zinc, copper, manganese and selenium.

Related: Pawpaw Fruit: 8 Reasons to Add This Antioxidant Powerhouse to Your Diet

Health Benefits

There are so many impressive aspects of cantaloupe nutrition. Some of the top cantaloupe benefits include:

1. Great Source of Vitamin A and Vitamin C

Is cantaloupe a superfood? With all of its amazing nutrients and potential health benefits, many people think so.

Thanks to its high supply of antioxidants vitamin A and vitamin C in the form of ascorbic acid, cantaloupe nutrition helps stop free radical damage by battling oxidative stress in the body. According to research, disease prevention is one major public health benefit that can be achieved by increasing consumption of carotenoid-rich fruits and vegetables, including cantaloupe.

Cantaloupe nutrition contains two types of vitamin A antioxidants called beta-carotene and alpha-carotene. Because it contains both of these carotenoids, it also contains some of their derivatives, including lutein, beta-cryptoxanthin and zeaxanthin.

A growing body of literature exists regarding the effects of these antioxidants and other carotenoids on chronic diseases in humans, especially related to how they can reduce dangerous inflammation. Inflammation and free radical damage are tied to the formation of various diseases.

Therefore, consuming cantaloupe is an excellent way to build the body’s defense against age-related conditions and to keep the body feeling young and healthy.

2. Fights Cancer with Powerful Phytochemicals

Cantaloupe nutrition is a rich source of antioxidant flavonoids, such as beta-carotene, lutein, zeaxanthin and cryptoxanthin. These antioxidants have a protective role in the body. They protect cells and other structures from DNA damage and stresses caused by free radicals.

Studies show that cantaloupe’s antioxidants and cucurbitacins result in cancerous cell apoptosis, or self-destruction of the cancerous cells. This makes cantaloupe a potential cancer-fighting food.

These helpful chemical pheromones exist naturally in plants in order to protect the plants from external damage, but they also do the same within the human body. Cucurbitacins, for example, repeatedly show anti-cancer activities within the body when studied, ranging from anti-proliferation to cell cycle arrest and cell apoptosis.

It’s believed that these compounds have apoptotic effects because they are able to enter the nucleus of the cell where the DNA or genes are stored and to activate apoptotic proteins that destroy harmful cells.

Additionally, many other studies show that consuming high amounts of fruit and vegetable sources that are naturally rich in vitamin A and vitamin C is one of the best ways to prevent cell mutation. Including five or more fruits and vegetables in your diet every day can help protect from lung, colon, prostate and oral cavity cancers because of these positive protective effects.

3. Contains Anti-inflammatory Properties

Studies show that, in experiments, lower levels of C-reactive protein (CRP) are present within the bloodstream of people who have particularly high intakes of cantaloupe and other fruits. Since CRP is a marker widely used to assess levels of inflammation in the body, this shows positive results for cantaloupe stopping dangerous inflammation and autoimmune responses that can lead to disease.

The anti-inflammatory benefits of cantaloupe nutrition stem back to its cucurbitacins, including cucurbitacin B and cucurbitacin E. These two anti-inflammatory compounds may help alleviate pain and other symptoms caused by inflammatory diseases.

4. May Help Prevent Heart Disease

Many heart-related problems — like high cholesterol, high blood pressure, and a risk for heart attack or stroke — start out with chronic, unwanted inflammation and chronic oxidative stress.

Numerous studies have linked a higher consumption of vegetables and fruits like cantaloupe with a decreased risk of developing cardiovascular disease.

5. Boosts Immunity

The carotenoids found in cantaloupe can help boost the immune system and prevent infections. One specific carotenoid, beta-carotene, has a reputation for boosting immunity in both humans and animals.

Research suggests that beta-carotene may enhance immune cell function. This is the reason why it is so useful in combating not only common illnesses, but also possibly preventing cancer.

Furthermore, this fruit has been shown to strengthen immune defenses in several studies.

6. Helps Muscle Recovery and Stamina

Cantaloupe nutrition offers a moderate amount of the electrolyte potassium. Potassium is an important component of cell and body fluids.

The potassium found in this fruit is an important nutrient for athletes or those who are especially active. It is considered a vasodilator because it relaxes blood vessels.

This lowers blood pressure and protects against muscle cramping. It also allows for quicker muscle recovery and reduced stress on the body as you build muscle, strength and endurance.

7. Protects Eye Health

Cantaloupe nutrition supplies important nutrients that play a vital role in protecting eye health, including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin.

Zeaxanthin, for example, is an important carotenoid that is absorbed into the eye’s retinal, where it is thought to provide antioxidants and protective UV light-filtering functions.

A study published in 2017 is one of many that shows a link between the antioxidants and carotenoids found in cantaloupe and a reduced risk of age-related macular degeneration.

8. Protects Skin Health

Orange-colored foods, including carrots, sweet potatoes, pumpkin and, of course, cantaloupe, are also high sources of carotenoids. Carotenoids can help reduce skin cancer risk.

Some studies even point toward beta-carotene (by itself or in combination with lutein and other carotenoids) possibly being able to decrease the effects of sunburn, while fruit phytochemicals have been found to combat skin damage and carcinogenesis.

9. Good for Digestion

Cantaloupe is an especially hydrating fruit because it is very high in water, like most melons. Its high percentage of water helps the digestive tract maintain hydration, detoxify the body, and properly expel toxins and waste.

Cantaloupe is also known to be easy on digestion and is free of FODMAPs. FODMAPS are difficult-to-digest carbohydrates that can trigger symptoms related to irritable bowel syndrome and other digestive disorders.

10. Helps the Body Detox

Cantaloupe nutrition is again rich with electrolytes, and cantaloupes also have a high water content. This makes it a great choice for homemade detox recipes.

Water-rich foods like melons can help relieve uncomfortable symptoms of bad digestion, including bloating and swelling. The potassium aspect of cantaloupe nutrition triggers your heart to pump blood and your kidneys to filter blood while also helping balance hydration levels within the body. These are all helpful things when you’re trying to detox.

11. Restores the Body’s pH Level

Additionally, melon varieties are considered to be alkaline foods. This means they are able to help bring the pH level of the body back to its natural level.

Some experts believe that disease has a much harder time developing in an alkaline environment inside the body compared to a more acidic system, so eating cantaloupe and other alkaline-forming foods can protect your body from inflammation and disease formation.

A scientific review published in 2012 concludes that there may be several benefits to an alkaline diet, including:

• Benefits to bone health, decreased muscle wasting and a reduction in chronic diseases, such as hypertension.
• An increase in growth hormone, which may improve cardiovascular health, memory and cognition.
• An increase in intracellular magnesium (required for the function of many enzyme systems) and activation of beneficial vitamin D.
• Improved efficacy of some chemotherapy agents.

12. Low in Calories and Helps Support Weight Management

Cantaloupe contains around 54 calories per cup. It also is high in water and various nutrients, making a great addition to any weight management plan.

It is a food with a high nutrient density based on the low amount of calories it has but the high amounts of health benefits it offers overall.

Since those following a low-calorie diet can sometimes experience nutrient deficiencies, poor digestion, low immunity and weakness, adding cantaloupe to your diet can help balance these risks and ensure you acquire plenty of vitamins and minerals in the process of losing weight.

History

Cantaloupe is a member of the Cucurbitaceae, or gourd, family. Some of the other popular fruits and vegetables that belong to this family include winter squash, pumpkin, cucumber and gourds.

You can see a common theme among many of these plants in that they have a deep orange or yellow color. This is an indication of their antioxidants, especially beta-carotene.

Cantaloupes are also a part of the melon family. They are related to other plants, including watermelon and honeydew melon.

Cantaloupe, like other melons, grows on the ground in a vine that never moves far off the surface of the dirt. It’s believed that the cantaloupe plant first began to grow as an offspring of other related melon varieties that were native to parts of Africa.

Today, nations including China, Turkey, Iran and Egypt are some of the major worldwide growers of this fruit, as is the United States. Within the U.S., California grows the largest amount of cantaloupe, providing the country with over half of its melons every year. Other states that grow cantaloupe include Arizona, Colorado, Georgia, Indiana and Texas.

Although people love cantaloupe for its sweet, soft insides, there are parts of the world where it is just as popular for its seeds. Cantaloupe seeds are dried and eaten as snacks in parts of Central and South America, as well as in Asia and the Middle East.

In traditional Ayurvedic medicine, cantaloupe (and melon in general) is recommended for people with vata and pitta doshas. In Ayurveda, melon is cooling, alkalizing, immune-boosting and uplifting.

It’s also considered a sattvic food, which means that it can help renew the mind by providing easily digestible nourishment to the body. Sattvic foods encourage clarity and awareness when eaten rather than drowsiness or heaviness in the body.

Related: Winter Melon for Digestion, Weight Loss & More

Cantaloupe vs. Honeydew vs. Papaya

Cantaloupe, honeydew and papaya are all know for being easily digestible fruits that are rich in nutrients and promote general well-being.

Cantaloupe nutrition is significantly higher in vitamin A compared honeydew nutrition. While their fiber content per serving is the same, cantaloupe nutrition is also slightly higher in vitamin C and potassium than honeydew melon.

Both contain significant amounts of folate.

Meanwhile, papaya is impressively rich in vitamin C, followed by vitamin A, folate and potassium, as well as vitamin E and vitamin K. Papaya is well-known for containing beneficial digestive enzymes.

What about the carbs in cantaloupe vs. the carbs in honeydew? Both cantaloupe and honeydew melon make the list of low-carb fruits. Cantaloupe carbs per half cup are around 6.5, while honeydew melon has about eight grams of carbs in the same serving size.

Papaya also has about eight carbs per half-cup serving. The three fruits have very comparable amounts of sugars at about six to seven grams per half cup.

How to Add to Diet

Melons are seasonally summer fruits, with their peak season in North America between April through August each year. This is when you can find them at local farmers markets.

However, you can also find melons in grocery stores throughout most of the year from other parts of the world where the climate is always warm.

There are two common varieties of the cantaloupe plant: the European cantaloupe (Cucumis melo cantalupensis), which derives its name from the Italian papal village of “Cantalup,” and the North American cantaloupe. The European cantaloupe is more green than orange, while the North American kind often sold in the U.S. has a deep orange color.

Although it’s “cantaloupe” throughout the U.S., many other nations refer to it as “muskmelon.”

Let’s talk about how to pick a cantaloupe so you end up with the best melon in terms of both quality and flavor.

In order to judge ripeness and taste of cantaloupe, you can look for a few things:

1. Without cracking into it, pick up the melon, and check out its skin. You want to avoid one with many cracks and big spots of discoloration.
2. Look under the webbing of the cantaloupe to see if there is any color coming through the webbing. For regular orange cantaloupes, avoid white-looking skin under the web-like texture on the surface.
3. Look for one that feels heavy for its size and that has a clean rind. Weight means it has a better sugar and water content, which usually means a richer and sweeter fruit.
4. Try the thump test: Hold the melon in one hand on any surface, and thump it or flick it with your fingers. (You can also tap it with your knuckle.) If it sounds like it echoed or sounded a little hollow, then that’s a good sign!
5. Fresh fruit should smell like the fruit. Smell the skin or stem side of the melon, and make sure it smells like the fruit. It should have a subtle, warm, sweet smell.

At home, first wash the whole fruit in cold, running water to get rid of dirt and potential bacteria. Most people skip this step, but it can be important to do before cutting into the fruit.

Depending upon the way you want to use the cantaloupe and the size you desire, you can either cut cantaloupe into slices, cube it, or use an ice cream scoop or spoon to cut the cantaloupe into balls.

Before cutting the melon, you can simply store cantaloupes in a cool, well-ventilated place like the refrigerator or on your counter. However, once you cut into the cantaloupe, store uneaten sections inside the refrigerator to prevent them from going bad or developing harmful salmonella bacteria.

It’s best to avoid buying and consuming cantaloupes with visible cracks and cuts for this reason, since bacteria can easily thrive there.

Cantaloupe Recipes

Fresh cantaloupe can be used in many different ways: in smoothies, on top of an arugula salad, made into a spreadable jam, as part of a summer gazpacho soup, in gelato or in homemade sorbet, for instance. There are so many ways to take advantage of its natural sweet, warm flavor and create delicious cantaloupe recipes.

Try using cantaloupe in some of these recipes:

• Cold Melon Berry Soup
• Cantaloupe Sorbet Recipe
• Triple Melon Smoothie

Risks and Side Effects

You should not consume cantaloupe if you have a melon allergy. Research shows that people with a melon allergy typically also have a pollen allergy, and some are also allergic to unrelated fruits, such as peaches.

It can be safer to purchase a whole melon and cut it up yourself rather than purchasing pre-cut melon. Pre-cut fruits and vegetables have been linked to an increased risk of salmonella poisoning.

If you’re worried about your pet getting a hold of a piece of cantaloupe,  you don’t have to be. Can dogs have cantaloupe? Yes, they can, and it may even boost their eyesight.

What about cats? Cats can also safely consume some cantaloupe in moderation.

Final Thoughts

• Calories in cantaloupe per serving are low, but cantaloupe nutrition per serving is very impressive and includes vital nutrients like vitamin A, vitamin C, potassium, folate, magnesium, B vitamins and more.
• In traditional Ayurvedic medicine, melons like cantaloupe are known for their cooling and clarifying properties.
• Benefits of cantaloupe include:
  • Great source of disease-fighting antioxidants
  • Cucurbitacins, which have been shown to fight some types of cancer
  • Anti-inflammatory properties
  • May help prevent heart disease
  • Boosts immunity
  • Great source of the electrolyte potassium
  • Protective for eye health
  • Can help to reduce skin cancer risk
  • Great for digestion and detoxification
  • Alkalizes the body and supports weight management

The post Cantaloupe Nutrition: The Phytonutrient Powerhouse You May Be Overlooking appeared first on Dr. Axe.

How do the French eat more fat, sugar and rich foods, plus drink more wine, but still have less heart health issues? The answer to this puzzling question, commonly known as the “french paradox,” is believed to be due to a higher intake of a specific phytonutrient called resveratrol, found naturally in “superfoods” like red wine.

Like other antioxidants and phytonutrients, such as lycopene found in tomatoes or lutein found in carrots, resveratrol is a powerful compound that regenerates the body all the way at the cellular level.

Research published over the past several decades in many medical journals, including the European Journal of Food Pharmacology and American Journal of Hypertension, found that resveratrol (in this case from red wine) decreases the risk of heart disease among other common health concerns.

Other sources include deeply colored berries, real dark chocolate and cocoa. Along with helping to keep arteries clear from plaque buildup and protecting an aging heart, this phytonutrient has many other health benefits, too — including reducing inflammation, potentially helping to prevent obesity and protecting cognitive health among the elderly.

What Is Resveratrol?

Resveratrol is a polyphenic bioflavonoid antioxidant that’s produced by certain plants and found in foods and drinks that are known to halt the effects of aging. Resveratrol is classified as a phytoestrogen because of its ability to interact with estrogen receptors in a positive way.

Plants that produce resveratrol and other types of antioxidants actually do so partly as a protective mechanism and response to stressors within their environments, including radiation, the presence of insects or other predators, injury, and fungal infections. Today, resveratrol is believed to be one of the most potent polyphenols and strongest protectors against symptoms associated with aging and free radical damage.

Studies show that the most naturally abundant sources of resveratrol (not to mention many other protective phytonutrients, vitamins and minerals) are plants, including the skin of red grapes, red wine, raw cocoa, and dark berries, such as lingonberries, blueberries, mulberries and bilberries.

Red wine is probably the best known source, mostly due to its high levels thanks to the fermentation process that turns grape juice to alcohol. During production of red wine, grape seeds and skins ferment in the grape’s juices, which have positive effects on levels and availability of resveratrol.

The benefits of resveratrol were first discovered when researchers found that yeast and other microbes, insects and animals fed resveratrol experienced an increased life span as a result. Various studies continued to confirm its amazing anti-aging benefits, demonstrated in studies conducted on fruit flies, fish, mice and nematode worms, all of which lived longer compared to control groups that were not treated with this phytonutrient.

Health Benefits

1. Has Anti-Aging and Anti-Cancer Effects

Resveratrol is a powerful antioxidant that neutralizes free radicals produced during everyday bodily functions, such as eating and exercise. Free radical damage is accelerated due to poor lifestyle habits like smoking, eating an unhealthy diet, and in response to environmental pollution and toxicity.

If left unchecked, free radicals can damage cells and are thought to be a cause of life-threatening diseases and earlier death. Consuming plant foods high in antioxidants and phytonutrients has been shown to offer antioxidative, anticarcinogenic and antitumor benefits that protect adults from many age-related diseases.

According to research published by the Department of Pharmacology at the University of Seville in Spain,

One of the most striking biological activities of resveratrol soundly investigated during the late years has been its cancer-chemopreventive potential. In fact, recently it has been demonstrated that it blocks the multistep process of carcinogenesis at various stages: tumor initiation, promotion, and progression.

It’s believed the mechanisms for its cancer-protecting activities involves downregulation of the inflammatory response through inhibition of synthesis and release of pro-inflammatory mediators, among other activities.

2. Protects Cardiovascular Health

Because of its anti-inflammatory activity, resveratrol has been shown to offer protection against atherosclerosis (thickening of the arteries that cuts off blood flow), high LDL “bad cholesterol,” formation of blood clots and myocardial infraction.

Consuming more has also been shown to help improve circulation and have beneficial effects on glucose and lipid metabolism in some with higher risk for metabolic syndrome.

Itadori tea, one significant source of resveratrol, has long been used in Asian countries, including Japan and China, as a traditional herbal remedy for preventing heart disease and strokes.

3. Helps Protect the Brain and Cognitive/Mental Health

Resveratrol is particularly unique as its antioxidants can cross the blood-brain barrier to protect the brain and the nervous system, unlike other antioxidants. Studies done by researchers at the Nutrition Research Center at Northunbria University in the U.K. showed that resveratrol noticeably increased blood flow to the brain, suggesting a considerable benefit to healthy brain function and neuroprotective effects.

Other study findings, such as results published in the Journal of Agricultural Food Chemistry, demonstrated that even a single infusion of resveratrol could elicit neuroprotective effects on cerebral (brain) neuronal loss and damage. This resulted from increased free radical scavenging and cerebral blood elevation due to resveratrol’s effects.

4. May Help Prevent Obesity

Findings from animal studies have found that resveratrol exerts beneficial effects on rodents fed a high-calorie diet, helping prevent fat storage and regulating insulin levels. Others research has shown that resveratrol may help reduce body weight and adiposity in obese animals, which some experts believe is due to activating the SIRT1 gene that’s believed to protect the body against the effects of obesity.

It’s not totally clear how this translates to humans consuming foods or drinks like wine and berries, but studies have found links between adults eating balanced diets that include moderate amounts of wine and healthier body weights.

5. Benefits Those with Diabetes or Prediabetes

Animal studies involving diabetic rats have demonstrated that resveratrol may be able to reduce hyperglycemia and may also possibility be of use in preventing and/or treating both obesity and diabetes.

Resveratrol may be helpful for those with diabetes and prediabetes by reducing complications (like nerve damage and damage to the heart) and helping manage insulin levels. It’s known that this phytoestrogen positively affects insulin secretion and blood insulin concentrations, according to animal studies.

6. Potentially Improve Renal Function

A 2023 study on resveratrol demonstrated that it mildly improved renal function in the general adult population. Further evidence in patients with impaired renal function will be  required before it can be advocated as an adjuvant therapy.

How It Works

Resveratrol works by modifying inflammation in the body, in addition to having other positive effects on hormone production, blood circulation and fat storage. Studies demonstrate that it specifically seems to work in some of the following ways:

• It limits the body’s ability to produce sphingosine kinase and phospholipase D, two molecules known to trigger inflammation. Studies have demonstrated resveratrol’s ability to suppresses the expression and activity of cyclooxygenase enzymes tied to inflammatory responses that damage tissue throughout the body. Although the body naturally produces inflammation as a means of healing and protecting itself, such as to counter bacteria and viruses as part of the immune system, a state of chronic or constant inflammation is not a healthy state to be in. It ages the body and increases risk for almost every disease.
• Resveratrol has been found to lower insulin levels, which is key to staying young, at a healthy weight and fighting diseases like diabetes. In trials, Sirtris Pharmaceuticals found that those with diabetes who took resveratrol had lower glucose and insulin levels, making it a powerful aid to a healthy lifestyle. It also has positive effects on brain-derived neurotrophic factor (BDNF) that’s involved in the pathogenesis of obesity, type 2 diabetes and metabolic syndrome. Researchers have observed that BDNF levels are lower in people with type 2 diabetes mellitus and other insulin-related problems.
• It facilitates mitochondrial respiration and gluconeogenesis. In other words, it helps the “powerhouse” part of cells (the mitochondria) that supplies cells with energy to work optimally.
• Resveratrol keeps circulation flowing smoothly, preventing arterial damage and offering protection in the brain from memory loss and conditions, including Alzheimer’s disease. It may also prevent other disorders, such as stroke, ischemia and Huntington’s disease, in addition to mental health problems like depression, schizophrenia, bipolar disorder and autism.
• It’s been shown to have positive effects on vascular endothelial growth factor — in other words repairing damaged blood vessels.
• Because it controls release of pro-inflammatory molecules, resveratrol thus has benefits for preventing autoimmune diseases. It also seems to positively alter gut microbiota and influences stem cell proliferation and differentiation.
• Finally, as a potent antioxidant, resveratrol is constantly fighting damage from free radicals that can increase cancer risk. It deeply penetrates the nucleus and mitochondria of each cell, helping repair harmful effects due to free radical damage that can alter DNA. It also modulates apoptosis (destruction of harmful cells) and therefore seems to have anti-cancer properties. Studies have found evidence of resveratrol triggering apoptosis of activated T cells and suppressing growth of tumors, in addition to acting against cancer.

Uses

As you can tell from all the benefits described above, resveratrol and sources that provide it, including red wine, are more than just powerful heart-protectors. They’re also potential brain-boosters, among many other things. People use resveratrol for all sorts of anti-aging benefits, considering research suggests that it can help:

• Provide powerful antioxidant support
• Boost the body’s ability to fight oxidative stress (or free radical damage)
• Support cellular and tissue health
• Protect against cancer
• Promote better circulation
• Protect against diabetes
• Protect memory and cognitive health
• Preventing premature signs or symptoms associated with aging, including inflammation that leads to arterial damage and joint deterioration
• Supporting a healthy digestive system and improving elimination of waste or toxic compounds
• Improve energy and endurance

Resveratrol Supplements

Because the FDA does not regulate supplements, many health authorities are not convinced that taking resveratrol supplements or extract will have much payoff. As with all herbs and extracts, you can’t be sure exactly what you’re getting and how effective the product may be.

Dosage recommendations vary depending on your current health and symptoms, but most resveratrol supplements are typically taken in about 250 to 500 milligrams/day dosages. It’s important to point out that this is generally lower than the amounts that have been shown to be beneficial in studies, but it’s not clear if taking very high doses is safe.

Some adults choose to consume up to two grams daily (2,000 milligrams). According to the New York Academy of Sciences, studies have found resveratrol to be safe and reasonably well-tolerated at doses of up to five grams per day, but this shouldn’t be taken without speaking with your healthcare provider

It’s possible, however, to experience mild to moderate side effects at higher doses, so experts recommend starting with less until further studies demonstrate any added benefit of taking more. Resveratrol supplements may potentially interact with blood thinners like warfarin (Coumadin) and NSAID pain relievers (like aspirin or Advil), so be sure not to mix these.

Food Sources

Now you know the benefits of resveratrol in your diet, you may be wondering what the best source of this compound is. Below are the best foods and beverages to add to your diet (albeit in moderation) in order to consume more resveratrol:

• Red grapes and red wine. In case you’re wondering, white wine has some too but much lower amounts since the grapes’ skins are removed earlier in the wine-making process.
• Certain types of traditional teas, including Itadori tea, common in Asian countries
• Raw cocoa (dark chocolate)
• Lingonberries
• Blueberries
• Mulberries
• Bilberries
• Cranberries
• Pistachios
• Peanuts
• Soy

Different plants supply various forms of resveratrol. For example grapes, peanuts and Itadori tea contain mainly trans-resveratrol glucosides. Red wine is primarily a source of the aglycones cis- and trans-resveratrol.

Studies show that both Itadori tea and red wine supply relatively high concentrations of resveratrol compared to most other foods. Itadori tea is a good option for people who avoid drinking alcohol or for children.

Risks and Side Effects

Although we have mentioned that red wine and cocoa are two of the best sources of resveratrol, unfortunately a diet of dark chocolate and red wine may be decadent but ultimately very unhealthy if you overdo it. The best way to obtain the benefits of resveratrol is through balance and moderation.

We recommend consuming wine in small amounts, about one glass per day or less; according to most research, up to two glasses daily for men and one per day for women hasn’t been shown to cause any health concerns. If you do choose to take resveratrol supplements, still aim to consume antioxidants naturally from a healthy diet, including a variety of fresh plant foods.

While a large body of evidence has already suggested that resveratrol has many benefits, many experts feel that before we can promote drinking more wine or taking supplements to all adults, additional research is still needed. Overall, there’s support for its positive attributes, but data is still needed to confirm its effectiveness for prevention of actual diseases in humans.

It’s still not completely known how different people react to resveratrol and if some benefit more than others. For example, people with existing cases of diabetes or metabolic defects may need to take higher doses than mostly healthy adults to get the same effects. Talk to your doctor if you plan on taking supplements and are already on other medications.

Overall, most of the benefits of resveratrol have been shown in animal studies and at high dosages. Harvard School of Public Health points out, “The dose of resveratrol administered in experiments is always much higher than you’d normally consume in a daily diet. You would need to drink a hundred to a thousand glasses of red wine to equal the doses that improve health in mice.”

That being said, resveratrol is not a cure-all and means to living a longer, disease-free life. It may be one piece of the puzzle, but the bottom line is that it probably shouldn’t motivate you to drink more wine than you already are.

Final Thoughts

• Resveratrol is a type of polyphenol antioxidant that research suggests has many anti-aging effects.
• Consuming resveratrol from red wine, berries, dark chocolate and other foods is believed to offer protection against cellular and tissue damage. This may help lower your risk for things like heart disease, diabetes, obesity and cancer.
• Data is still not conclusive about the benefits of taking resveratrol supplements, so for now it’s best to consume it naturally from plant foods or wine in moderation.

The post Resveratrol: the Anti-Aging Antioxidant for the Heart, Brain & Waistline appeared first on Dr. Axe.

Tomatoes are considered to be the most important non-starchy “vegetable” in the American diet, according to some health researchers. Why? Because of the power of tomato nutrition.

Did you know that it’s believed over 7,500 different tomato species are grown around the world today? You’ve probably heard before that, botanically speaking, tomatoes are actually a fruit and not a vegetable. In fact, technically they’re considered berries, although strangely a longstanding United States law dating back to the late 1800s classifies them as a vegetable.

Tomatoes have a long history dating back thousands of years to around the time of 500 B.C. in Mexico, where they were a staple crop for the Aztecs and eaten along with beans and corn. Aztecs and other peoples in the Mesoamerica area used the slightly sweet “fruit” in many diverse ways and even held tomatoes in high spiritual regard. Tomato seeds were believed to be “blessed with powers of divination.”

Tomatoes are one of those easy-to-use anti-inflammatory foods that luckily taste great, too.

What are the health benefits of tomatoes? According to the Department of Food Sciences at North Carolina State University, in regard to a study on tomato nutrition, “Tomatoes are the second most produced and consumed vegetable nationwide and ­are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.”

Tomato Nutrition Facts

Tomatoes (which have the scientific name Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.

Today, tomatoes are one of the most common vegetables (or fruits) grown in people’s gardens in the United States. Tomato plants even have a reputation for “out-producing the needs of the growers” because they tend to take off and grow loads of tomatoes all at once during the summer months.

“Heirloom” tomatoes have especially become popular among home gardeners and organic producers in recent years since they come in a variety of bright colors, varying tastes and sizes.

China, India, the U.S and Turkey are now the leading growers of tomatoes worldwide. Types of tomatoes that are grown around the world include:

• Roma
• Beef steak
• Cherry
• Grape
• Cocktail
• Heirloom
• San Marzano
• Campari
• Valencia
• Romanesco
• Kumato
• Tomatoes on the vine
• Black krim
• Cherokee
• Brandywine
• Sungold

How many carbs are in tomatoes? How much sugar is in a tomato? Let’s take a look at tomato nutrition data provided by the U.S. Department of Agriculture.

One medium red, ripe, raw tomato (approximately 123 grams) has about:

• Calories: 22.1
• Total Carbohydrates: 4.8 g
  • Fiber: 1.5 g
  • Sugar: 3.2 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.04 g
  • Trans Fat: 0 g
• Protein: 1.1 g
• Sodium: 6.2 mg (0.03% DV)
• Vitamin C: 16.9 mg (19% DV)
• Vitamin K: 9.7 mcg (8% DV)
• Vitamin A: 51.7 mcg (6% DV)
• Potassium: 292 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Folate: 18.4 mcg (5% DV)
• Manganese: 0.1 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Tomato nutrition also includes some vitamin E, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, phosphorus, zinc, copper and more.

Based on their nutrient content, why are tomatoes good for you? Not only is tomato nutrition low in calories and a good source of vitamin C and vitamin K, but tomatoes also considered a high-antioxidant food and one of the best sources of the phytonutrient called lycopene in the world.

Lycopene is closely tied to enhanced immunity and cancer risk reduction. Although most people correlate lycopene with deeply colored red tomatoes, it’s believed to present in equally high quantities in organic yellow, green or orange tomatoes.

Lycopene found in tomato nutrition has well-researched beneficial effects when it comes to stalling cancerous tumor growth. Adults with cancer who have participated in studies commonly show signs of cancer regression and tumor size when supplementing with high doses of lycopene.

Research has shown that when lycopene supplements are given to men who already have existing prostate cancer, the lycopene helps reduce the size of the tumors and stop the spreading of cancerous cells.

While lycopene is most researched in regard to tomato nutrition benefits and prostate cancer prevention, it’s beneficial for defending against other types, too. Strong evidence indicates that higher lycopene intake can help protect against lung, stomach, colon, oral, breast and cervical cancers.

Additionally, tomatoes supply many other forms of antioxidants and a wide range of vitamins, in addition to potassium and phosphorus.

Health Benefits

1. Loaded with Cancer-Fighting Antioxidants

Studies over the past several decades have found that people who eat more tomatoes are less likely to suffer from prostate cancer. Cooked tomatoes are especially beneficial for fighting cancer because once cooked (especially with a source of fat, like olive oil), their rich source of the carotenoid antioxidant called lycopene becomes even more available.

As cancer-fight foods, researchers have known about the immune-enhancing effects of foods containing lycopene for decades. Studies dating back to the 1990s conducted by Harvard University Medical School found that men who ate the most tomatoes had a much lower risk of developing prostate cancer than non-tomato eaters.

Some of the men were eating as much as 10 servings a week (or more) of tomatoes — including from sources like tomato juice, tomato sauce and raw tomatoes. At least five studies support a 30 percent to 40 percent reduction in prostate cancer risk associated with high tomato or lycopene consumption.

A large report published by the Royal Victoria Hospital and McGill University of Montreal investigated 11 case-control studies and 10 cohort studies on the use of tomato, tomato products or lycopene for cancer prevention. Researchers found that tomatoes, especially when eaten in high amounts, offer significant protection.

Besides lycopene, tomato nutrition contains a variety of other powerful phytochemicals that can help fight widespread chronic diseases. For example, research shows that phenolic acids found in tomatoes have the potential to fight lung cancer because of their ability to inhibit the formation of nitrosamine compounds in the body.

2. Acts as a Natural Anti-Inflammatory

Tomatoes’ deep color is a good indication of their high supply of inflammation-fighting antioxidants. This is exactly why many nutrition experts tell you to “eat the rainbow.”

Tomatoes are especially known for a trio of antioxidants — zeta-carotene, phytoene and phytofluene — that are found together in many brightly colored fruits and vegetables.

These phytonutrients are effective for helping lower disease-causing inflammation and thus slow age-related diseases like heart disease, cancer, diabetes, arthritis and cognitive decline.

One of the possible mechanisms for tomatoes’ protective activities is by “down-regulation of the inflammatory response.” That includes inhibiting pro-inflammatory mediators (such as the reduction of reactive oxygen species), halting pro-inflammatory cytokines from being released and changing nitric oxide signal pathways.

However, keep in mind that processing of tomatoes may significantly affect the bioavailability of these anti-inflammatory nutrients. Homogenization, high-heat treatment/cooking and the incorporation of oil in processed tomato products lead to increased lycopene bioavailability.

Unfortunately, at the same time, these processes can cause significant losses of other delicate nutrients. This is why it’s a good idea to eat both raw and cooked tomatoes regularly.

3. Helps Improve Heart Health

Why are tomatoes good for you if you’re at risk for heart-related problems? Tomatoes’ antioxidants, especially lycopene, are known to fight free radical damage and thus protect the heart against oxidative stress. This offers protection related to heart disease and lowers the risk for heart attacks or strokes.

This is a big deal since heart disease is the No. 1 cause of death in the U.S. and many other nations

Some studies have found that treatment with antioxidant-rich tomato extract can also help reduce high blood pressure, lower cholesterol naturally and improve blood vessel health.

In a 2002 study, healthy adults ingesting lycopene in the form of tomato juice, tomato sauce and soft gel capsules for one week were found to have significantly lower levels of LDL oxidized cholesterol compared with control groups. Possible mechanisms for tomatoes improving heart health include enhanced LDL degradation, LDL particle size and composition, less plaque buildup, and altered blood vessel function.

Researchers understand that the many nutrients found in tomatoes partially function individually but also work together in many ways to protect lipoproteins and vascular cells from oxidation. For example, lutein found in tomatoes can also help prevent or slow down the thickening of the arteries.

Oxidation is the most widely accepted theory for the development of atherosclerosis, or hardening and thickening of the arteries that can lead to cardiovascular disease. Tomatoes are also a good source of potassium and can help prevent blood pressure problems due to low potassium intake.

4. Helps Protect Vision and Eye Health

A protective compound called lutein is present in tomatoes, and it’s very healthy for your eyes. Lutein is often studied in regard to eye health because it protects the eye’s retina that we need for healthy vision. The retina is especially vulnerable during old age due to long-term damage of UV light radiation and oxidative stress from other factors.

Among the many carotenoids present in the body, only lutein and zeaxanthin are found in that portion of the eye where light is focused by the lens, called the macula lutea.

Eating tomatoes is a good way to help improve vision and prevent cataracts or general deterioration of delicate eye tissue.

5. Benefits Skin Health

Tomatoes are an excellent vitamin C food, and vitamin C is crucial for keeping skin’s immunity, elasticity, appearance and complexion strong into older age.

One thing to note is that the vitamin C in tomato nutrition is most concentrated in the gel-like substance that surrounds tomato seeds. Be careful not to let this valuable juice “bleed out” too much and go to waste when cutting tomatoes.

Tomato nutrition’s lutein also benefits skin health. Lutein is naturally present in the skin, and animal studies provide evidence of lutein’s significant protection against light-induced skin damage or skin cancer, especially from ultraviolet wavelengths.

6. Helps Protect Bone Health

Lycopene has been linked to better bone health, especially in elderly people. A study investigating the effects of dietary sources of lycopene in the diets of older women found that those who lacked significant lycopene intake were at a higher risk for bone-related diseases and possibly osteoporosis.

This is why tomatoes and other lycopene-containing foods are recommended as part of an anti-aging, healing diet. Tomatoes are also a good source of nutrients like manganese, phosphorus and bone-building vitamin K.

Uses in Traditional Medicine

In folklore medicine and traditional systems of medicine, tomatoes have played a role in detoxification, protecting and stimulating the liver, promoting higher energy levels, supporting the kidneys, reducing the risk of cardiovascular diseases, and supporting skin cell replacement.

Tomato juice has long been recommended to keep the bloodstream alkaline and help maintain resistance against diseases. Tomatoes are also considered an excellent remedy in all sorts of liver troubles and digestive issues, including dyspepsia, diarrhea and dysentery. A traditional remedy for reducing dysentery was consuming a combination of tomato, garlic and musumbi (lime) juice.

Historically, because tomato nutrition is high in vitamin C, it has been used to prevent scurvy. Tomatoes are also considered useful in hot summer months as a way to increase hydration and prevent sun stroke/heat stroke.

According to Ayurvedic medicine, tomatoes can be problematic for some people because they are in the nightshade vegetable family. Red tomatoes are said to be better tolerated than yellow or green ones. It’s recommended that they be cooked and de-seeded (and preferably de-skinned as well) to help with digestion.

How to Buy and Use Tomatoes

Here are tips for buying the best quality tomatoes:

• Look for vine-ripened tomatoes at farmers markets or specialty store. Ideally choose organic tomatoes when possible.
• Amazingly, some research suggests that a tomato grown in a greenhouse (or hothouse) has about half the vitamin C content as its vine-ripened cousin! Whenever possible, purchase fresh, brightly colored, vine-ripened tomatoes. They hold a higher level of antioxidants and nutrients.
• Tomatoes that are ready to eat should be soft but still somewhat firm. Usually, the softer they get, the riper they are and sweeter they taste.
• Keep them stored out of the refrigerator. Try eating them within several days of ripening (or make some sauce).
• On a side note, tomatoes are thought to be one of the foods that people rarely get to appreciate at their peak because many commercially grown tomatoes are picked when under-ripe and green and then made to artificially ripen using greenhouses that hold ethylene gas. This might mean your tomato looks normal and red when it’s available for you to purchase in grocery stores, but the nutrients aren’t the same nor is the taste.

Cooking with tomatoes:

Remember that the protective properties of lycopene, especially when it comes to cancer prevention, are most beneficial and absorbable when they’re consumed with a fat-rich food. This is why it’s a great idea to eat tomatoes along with healthy fats like avocado, olive or coconut oil, nuts and seeds, or fatty fish like salmon.

Why is this the case? Carotenoids are fat-soluble nutrients. This means they get maximum absorption only when you eat them with a source of natural fat.

This doesn’t mean you should make a point to eat greasy pizza all the time, however. It just means that it’s beneficial to add some real, oil-based dressing to your salad or other forms of fat to veggie-based meals (including those with leafy greens or cruciferous veggies, which also have fat-soluble nutrients) in order to boost your absorption.

Is eating raw tomatoes good for you? Yes, tomatoes can be eaten raw or cooked, and both have benefits.

One study found that consuming more than seven servings of raw tomatoes per week lowered the risk of developing colon or stomach cancers. Other studies have confirmed that the body absorbs more lycopene from tomatoes when they are cooked (or “thermally treated”). This is why it’s a good idea to eat tomatoes in a variety of ways.

How to grow tomatoes:

If you’re interested in starting a tomato garden, here is an overview explaining how to grow tomatoes:

1. Check the calendar. Find out your region’s frost-free date, and don’t put any tomato plants in the ground until all danger of frost has passed.
2. Enrich the soil. Add some DIY compost or high-quality compost to your garden bed in the spring to provide a soil fertility boost.
3. Check for tomato diseases common to your area.
4. Plant tomatoes in full sun.
5. Consider using containers if you don’t have space for garden beds.
6. Don’t plant near other heavy feeders, like potatoes, but do plant tomatoes near radishes, chives, parsley, marigolds, nasturtiums and carrots. Vegetables such as radishes are good “companion plants” to be grown with tomatoes because they support each other’s growth by enhancing nitrogen, utilizing space well and shading weeds. While tomatoes take a while to grow, radishes and certain other vegetables are “fast producers.”

Recipes

You can use all types of tomatoes — whether beefsteak, cherry or grape — in diverse ways, including eating them raw, adding them to sauces cooked, or even having some in a juice or smoothie. Tomatoes go great with ingredients that bring out their flavor, like garlic, oil, fresh herbs of all kinds (especially basil and parsley), onions, avocado, peppers, beans and leafy greens.

Here are some tomato recipes to try:

• Tomato Basil Juice Recipe
• Chunky Tomato Salsa Recipe
• Basil Tomato Pesto Recipe
• Garden Squash with Sun-Dried Tomatoes Recipe
• Cucumber Salad Recipe

History and Facts

The original tomato species first grew in parts of South America, particularly in the Andes Mountains, thousands of years ago. At the time, wild tomatoes appeared lumpier and were not as sweet or smooth as the modern-day kind.

They spread throughout the world following the Spanish colonization of the Americas when sailors brought them back to Europe on their ships.

Spanish conquistador Hernán Cortés is believed to be the first to transfer the small yellow tomato to Europe after he captured the Aztec city of Tenochtitlan, now Mexico City, in 1521. Europeans first believed that tomatoes were a type of eggplant (they weren’t far off) and divided them into segments to be cooked and seasoned with salt, black pepper and oil.

After the Spanish colonization of the Americas, the Spanish distributed tomatoes throughout their colonies in the Caribbean and brought them to parts of Asia, including the Philippines.

The tomato grows easily in warm climates, so it spread across the Mediterranean and began widely being grown around the 1540s. The earliest discovered cookbook with tomato recipes was published in Naples, Italy in 1692.

In Italy, tomatoes were grown mainly for decorations at first and weren’t considered a staple food for the common peasant population because they were not as filling as other fruits. It took several hundred years for different types of tomato species to appear and for recipes like marinara pasta sauce, pizza and chicken Parmesan to become popular.

Risks, Side Effects and Interactions

Are tomatoes ever bad for your health?

Although tomatoes come loaded with benefits, keep in mind that they are a nightshade vegetable that can aggravate health conditions for some people. Green tomatoes contain a substance called solanine, which may be aggravating to people with conditions like arthritis or some other autoimmune-related diseases. Nightshade vegetables are also somewhat of a common allergy, at least when it comes to fruits and vegetables.

Many health professionals council people with painful arthritis symptoms to avoid nightshades altogether, although some say the benefits of doing this vary a lot depending on someone’s exact tolerance — so it isn’t always necessary to do so.

Tomatoes are also usually avoided by people with GERD or other reflux disorders, like heartburn, because of their higher level of acid.

If you have acid reflux symptoms or stomach, joint or muscle pain frequently, laying off tomatoes might be smart to test your reaction.

If you experience unexplained digestive issues that might suggest a possible food sensitivity, you can try doing an elimination diet that cuts out all nightshade vegetables, including all types of tomatoes. These diets are usually most helpful when you follow them strictly for at least six weeks, so although this might sound a little daunting, it’s worth a try for helping reduce further inflammation and swelling.

Final Thoughts

• Tomatoes (Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.
• Tomatoes are also the most grown crop in home gardens in the United States.
• Tomato nutrition benefits include being a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids and vitamin E. Tomatoes are low in calories, have a high water content and provide a variety of antioxidants.
• Tomato nutrition has natural anti-inflammatory effects, can improve heart health, and supports bone, skin and eye health.
• Because tomatoes are nightshades, they may aggravate certain health conditions/symptoms in some people, such as acid reflux, joint pain, autoimmune diseases or allergic reactions.

The post Tomato Nutrition May Help You Fight Cancer & Inflammation appeared first on Dr. Axe.

This incredible citrus fruit may seem pretty ordinary, but it’s actually a powerhouse of nutrition. Bursting with both vitamin C and antioxidants, limes — like lemons — possess a powerful set of health benefits.

In fact, limes may be able to help amp up weight loss, enhance immunity, boost iron absorption, prevent kidney stones, improve heart health and even fight off cancer.

Best of all, this fruit is widely available and easy to add into your diet, making it the perfect way to give your health an easy upgrade with minimal effort required.

Nutrition Facts

Limes are low in calories but contain a hearty dose of fiber and vitamin C.

One lime (about 67 grams) contains approximately:

• Calories: 20
• Total Carbohydrates: 7 g
  • Fiber: 1.9 g
  • Sugar: 1.1 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.5 g
• Sodium: 1.3 mg (0.1% DV)
• Vitamin C: 19.5 mg (22% DV)
• Calcium: 22.1 mg (2% DV)
• Iron: 0.4 mg (2% DV)
• Potassium: 68.3 mg (1.5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the above nutrients, limes also contain a small amount of vitamin A, vitamin E, vitamin K, copper, magnesium and phosphorus.

Benefits

1. May Improve Heart Health

Studies show that eating lime fruit could reduce several heart disease risk factors and may help give your heart health a boost. One animal study in Iran, for example, showed that treating rabbits with lime juice and lime peels helped slow the progression of atherosclerosis, the buildup of plaque on the artery walls.

Limes are also loaded with vitamin C, an important nutrient that may be protective against heart disease. A study published in the Annals of Internal Medicine looked at the diets of 126,399 adults over an eight- to 14-year period and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Researchers also noted that leafy green vegetables and vitamin C-rich fruits and veggies, like limes, had the greatest impact.

For best results when it comes to heart health, include limes as part of a balanced diet, and combine with a healthy lifestyle and regular physical activity.

2. Help Fight Against Cancer

One of the most impressive lime health benefits is its ability to fight against cancer cells in the body. This is because limes are jam-packed with antioxidants, which are compounds that fight against the harmful free radicals that can cause cell damage and chronic disease.

Limes contain a concentrated dose of many powerful phytochemicals, including flavonoids, flavones, triterpenoid and limonoids.

Several of the compounds found in limes have been shown to have potent cancer-fighting properties. In a test-tube study published in Plant Medica, one particular compound was isolated from lime extract and was found to block the growth of colon cancer cells by 67 percent after just 72 hours.

Other test-tube studies have shown that lime may be effective against other types of cancer as well, including breast cancer and pancreatic cancer. Plus, a 2023 study found that lime peel extract displays anti-cancer effects against human hepatocellular carcinoma cells.

3. Can Enhance Weight Loss

Many people enjoy a cold glass of water with a spritz of lime or lemon as a refreshing alternative to regular water, but did you know that weight loss could be one of the health benefits of lime juice with water?

If you regularly drink soda or juice, trading it in for lime water may amp up weight loss. For example, a can of cola has 136 calories, 35 grams of carbohydrates and 33 grams of sugar, plus next to no nutritional value. On the other hand, water is free of calories, carbs and sugar, and there are only 20 calories and seven grams of carbs in an entire lime.

Swapping just one can of cola for a glass of lime water per day could add up to 12 pounds of weight loss over the course of a year.

Limes have also been shown to have some beneficial weight-reducing properties. An animal study in Iran, for instance, found that essential oil from limes was able to reduce both body weight and food consumption in mice.

Pair limes with a nutritious diet full of fruits and vegetables, limit your intake of ultra-processed foods, and squeeze in some exercise a few times per week to see the most results when you step on the scale.

4. Help Boost Immunity

Limes are an excellent source of vitamin C. Getting enough vitamin C in your diet is important for many aspects of health, but it’s especially crucial when it comes to immunity.

One review published in the Annals of Nutrition & Metabolism found that meeting your vitamin C needs could help reduce the duration and severity of respiratory tract infections and could also help prevent and improve the outcomes for malaria, diarrhea and pneumonia.

Limes also contain plenty of antioxidants. These beneficial compounds promote immunity by neutralizing harmful free radicals, which protects your immune cells and helps ward off infections.

A few other natural immune system boosters include elderberry, ginger, ginseng and oregano.

5. Aid in Kidney Stone Prevention

Including a few servings of lemons or limes in your diet is one of the easiest ways to kick kidney stones to the curb. Like lemons, limes contain a good amount of citric acid, a type of acid that can help prevent kidney stones by increasing urinary citrate and urine volume.

Although there is limited research looking at the effects of limes on kidney stones specifically, there are many studies showing that increasing your citric acid intake could be beneficial in kidney stone prevention. One study, for example, showed that treating patients with lemonade therapy for almost four years decreased kidney stone formation from an average of one stone per year down to just 0.13 per year.

There is some research specifically on limes and kidney stones, however. For instance, lime powder has been found to help prevent stones “by increasing urinary concentrations of citrate and uromodulin, both of which are the potent inhibitors of calcium stone formation.”

You can also help prevent kidney stones by increasing your fluid intake, eating plenty of magnesium-rich foods and following a plant-based diet.

6. Increase Iron Absorption

Iron is a very important mineral. It is involved in the production of blood and is one of the main components of hemoglobin, which helps provide the body with the oxygen that it needs.

A deficiency of this important mineral can result in iron deficiency anemia, a condition that causes anemia symptoms like dizziness, brittle nails, hair loss and fatigue.

There are several groups that are at a higher risk for developing anemia. Vegans and vegetarians, for example, consume a form of iron that is not well-absorbed by the body, putting them at an increased risk for iron deficiency. Additionally, women are also at a higher risk due to blood loss during menstruation.

The vitamin C found in limes can actually help increase iron absorption to prevent iron deficiency anemia. In fact, a study published in the American Journal of Clinical Nutrition even found that consuming 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent.

To maximize your iron absorption, make sure your meals contain a good mix of iron-rich foods, like meat, lentils and spinach, along with plenty of vitamin C foods, such as limes.

Related: Hesperidin: The Citrus Bioflavonoid that Supports the Brain & Heart

Limes vs. Lemons

Given their similarities in taste and nutrition, it’s easy to understand why so many people mix up these two citrus fruits. They’re both packed with vitamin C and antioxidants, supply similar benefits to health, and are both used to bring a bit of flavor and zing to recipes.

However, there are also plenty of differences that set apart the lime vs. lemon, including some pretty notable differences in appearance. Limes tend to be smaller than lemons and have a vibrant green color while lemons are bright yellow. Additionally, limes are often less sour and have a smoother taste, though they can be used interchangeably in many recipes.

As far as nutrition, though, there are some noteworthy differences between the two. Lemons are incredibly high in vitamin C. In fact, the amount of vitamin C in lemon vs. orange is almost equal.

Limes, on the other hand, are slightly lower in vitamin C. Gram for gram, there is about half the amount of vitamin C in limes vs. lemons.

The lemon nutrition profile is also a bit more substantial, with higher amounts of several micronutrients, like vitamin B6 and folate.

Related: Pineapple Guava: Feijoa Benefits, Nutrition, Uses and More

Uses

Limes are grown year-round, primarily in warm, tropical and subtropical regions around the world, such as India, Mexico and Egypt, though location can vary based on the type of lime.

They are also widely available at most grocery stores and can be found in the produce aisle, usually right next to the lemons and other citrus fruits. Look for a fruit that feels heavy for its size and has the characteristic bright lime color with minimal discoloration.

In cooking, limes are usually used to add a bit of zest and complement the flavors of foods and drinks. They are considered a staple ingredient in Thai, Mexican and Vietnamese cuisine and are even used for pickling in some parts of the world.

Limes are also commonly used to add flavor to cocktails and drinks.

There are a myriad of potential lime uses that extend beyond the kitchen as well. For example, lime extract can be found in some cleaning products, perfumes and aromatherapy oils.

If you’re ready to mix it up and try out some new uses for this nutritious citrus fruit, have no fear. There are plenty of lime and lime juice recipe options available for you to start experimenting with. Here are a few to get started:

• Cauliflower Rice with Cilantro and Lime
• Salty Lime Roasted Nuts
• Avocado Lime Hummus
• Frozen Berries with Coconut and Lime

History

There are many different types of limes, and most are actually hybrids of different types of citrus fruits, produced primarily from the citron, the pomelo and the mandarin orange. In the United States, the Persian lime is the most common variety found at grocery stores, but other types include the key lime, kaffir lime and wild lime.

The exact origins of the lime fruit are unknown, but it’s believed to have grown originally in Southeast Asia or Indonesia before being imported to Africa and the Mediterranean region around 1,000 years ago.

The true scope of its medicinal properties has only come to light in the past few centuries, however, when it was used to treat scurvy. Scurvy is a condition caused by vitamin C deficiency, which can result in symptoms like bleeding gums, bruising and fatigue. By the 18th century, scurvy had become a huge problem and a major cause of death for British sailors.

In 1747, scientist James Lind began conducting experiments on board a naval ship and discovered that drinking lemon and lime juice could help ward off scurvy thanks to the high concentration of vitamin C.

Today, researchers are continuing to learn more about the benefits of limes and the multitude of ways that they may impact health.

Risks and Side Effects

Limes are generally safe for most people and pose minimal risks to health. Still, there are some precautions and side effects that need to be considered.

Although uncommon, citrus fruit allergies are can cause food allergy symptoms like hives, swelling, asthma and flushed skin. If you experience any negative symptoms after eating limes, be sure to discontinue use immediately and talk to your doctor.

Additionally, despite the long list of lime nutritional benefits, it’s best to keep your intake in moderation. Limes contain a high amount of citric acid, meaning that overdoing it can start to erode the enamel on your teeth and cause increased sensitivity.

Finally, you should not apply limes or lime juice directly to your skin. This can increase your skin’s sensitivity to ultraviolet light and result in a condition called phytophotodermatitis, which can severely burn your skin.

Final Thoughts

• Limes are used to accent the flavors of other foods and beverages and add a bit of extra zing.
• They are also sometimes used in cleaning products, perfumes and aromatherapy oils.
• The lime nutrition profile contains a good amount of fiber and vitamin C with a low amount of calories.
• Limes may help improve heart health, increase iron absorption, prevent kidney stones, enhance immunity, fight against cancer and increase weight loss.
• Incorporate limes into a well-rounded diet and healthy lifestyle to take advantage of their unique set of health benefits.

The post 6 Benefits of Limes You Won’t Believe + Lime Recipes You Can Enjoy appeared first on Dr. Axe.

Celery juice has become very popular in the nutrition world. Juicing fruits and vegetables (aka juice cleanse) is a practice that has been around for centuries, with some records indicating that pomegranates and figs were mashed into a juice and consumed as early as 150 B.C.

Thanks to the benefits of celery, celery juice is being hailed as a superfood on par with other ingredients like spirulina, wheatgrass and acai.

So what are the health benefits of drinking celery juice? Does it actually live up to the hype, or is it just another fad? Let’s take a closer look.

What Is Celery Juice?

Celery juice is a trendy new beverage made from the juice of celery stalks that has been steadily gaining popularity among health enthusiasts. In fact, there are a slew of celery juice testimonials out there from proponents who claim that it can do everything from detoxify your body to shed extra pounds effortlessly. On the other hand, critics of celery juice claim that it’s unlikely to have much impact and is little more than a hyped up health trend.

The truth is that celery juice can be beneficial and supply a steady stream of the antioxidants and micronutrients that your body needs for a very low amount of calories. Promising research also shows that celery juice can help decrease inflammation, keep you well-hydrated and even reduce blood pressure.

However, that said, you shouldn’t expect celery juice to be a quick fix for better health, and it’s unlikely to be beneficial unless paired with a healthy, balanced diet rich in a variety of other fruits and vegetables. Still, enjoying a cup or two per day can be a refreshing and delicious way to stay hydrated while also squeezing a few extra nutrients and antioxidants into your diet.

Nutrition Facts

One cup of celery juice contains approximately:

• Calories: 33
• Total Carbohydrates: 7 g
  • Fiber: 3.8 g
  • Sugar: 3.2 g
• Total Fat: 0.4 g
  • Saturated Fat: 0 g
  • Polyunsaturated Fat: 0 g
  • Monounsaturated Fat: 0 g
  • Trans Fat: 0 g
• Protein: 1.6 g
• Sodium: 189 mg (8% DV*)
• Vitamin K: 69.1 mcg (57% DV*)
• Calcium: 94.4 g (7.3% DV*)
• Potassium: 614 mg (13% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, celery juice can be considered a high-fiber food as well as a top vitamin K food.

Benefits of Celery Juice

1. Rich in Several Nutrients

Celery juice is very nutrient-dense. It is also low in calories but high in several vitamins and minerals. In particular, the celery juice nutrition profile offers a good amount of vitamin A, vitamin K and folate. It also contains an array of other key micronutrients as well, including potassium, vitamin C and manganese.

2. High in Antioxidants

Antioxidants are compounds that help fight disease-causing free radicals to protect cells against damage. Some research also indicates that antioxidants may be crucial when it comes to health and disease and could aid in the prevention of chronic conditions, such as cancer and heart disease.

One of the top health benefits of celery juice is its antioxidant content. In fact, one review out of Iran actually found that celery is a good source of several powerful antioxidants, including kaempferol, caffeic acid, ferulic acid, luteolin and saponin.

According to an animal study published in the journal Molecules, celery juice was also able to prevent oxidative stress in rats treated with Doxorubicin, a type of chemotherapy drug, thanks in part to its antioxidant content.

3. May Help Reduce Inflammation

Studies show that celery may contain several key compounds that can help decrease inflammation in the body. Not only can this potentially decrease symptoms of inflammatory conditions like rheumatoid arthritis and Crohn’s disease, but it could also help protect against chronic disease as well.

Although research is still limited on the anti-inflammatory effects of celery, one animal model conducted by the University of Salerno in Italy showed that apiin, a compound found in celery leaves, was effective at altering the activity of a specific enzyme to help decrease several markers of inflammation. Another in vitro study found that several components of celery exhibited anti-inflammatory effects by modifying the production of certain molecules involved in inflammation.

4. Supports Hydration

Celery is a top hydrating food. Celery has a high water content and is actually composed of about 95 percent water by weight. Thanks to its water content, celery juice can help promote proper hydration, which is essential to overall health.

Not only is staying well-hydrated necessary for temperature regulation, waste excretion, digestion and nutrient absorption, but not meeting your daily fluid needs can take a toll on nearly every aspect of health, including physical performance, brain function, heart health and more.

5. Could Decrease Blood Pressure

High blood pressure is a condition that occurs when the force of blood flowing through the body becomes too high. This puts extra strain on the heart muscle and increases the risk of heart disease and stroke. Fortunately, some studies suggest that celery juice benefits heart health and could potentially help lower blood pressure.

One 2015 animal model published in the Avicenna Journal of Phytomedicine showed that celery leaf extract was effective at decreasing systolic blood pressure in mice. Not only that, but it was also able to improve other aspects of heart health and helped lower levels of triglycerides and “bad” LDL and VLDL cholesterol.

Another study  demonstrated that certain compounds extracted from celery had vasorelaxant properties, which could potentially help treat high blood pressure.

Recipe

Although there are plenty of options for where to buy celery juice, it’s also easy to make at home for a fraction of the price. In fact, it just requires a few simple ingredients and can be prepared very quickly for a healthy drink on the go.

Here’s an easy method for how to make celery juice:

1. Rinse off 3–4 stalks of celery, and use a knife to remove leaves from the stalks.
2. Add stalks to a juicer to extract juice. Alternatively, add to a blender and use a strainer to remove pulp.
3. Stir and enjoy as is or with a few cubes of ice to keep it cold.

You can also get creative and combine your juice with other ingredients to give it a healthy twist. Try adding spinach, cucumber, pineapple, ginger and green apple to the mix to blend up a nutritious anti-inflammatory juice. Lemons, limes or mint leaves can also help spice up and boost the flavor of your drink.

While  you can enjoy celery juice at any time of day, many recommend drinking celery juice on an empty stomach first thing in the morning for a refreshing way to start off your day. However, celery juice can also be consumed before meals or throughout the day to support hydration.

Side Effects

Is it safe to drink celery juice every day? For most people, enjoying a glass or two of celery juice each day can be an easy way to take advantage of the many benefits of celery juice with minimal risk of side effects.

There are some people who may need to moderate their intake, however. For example, those with an allergy to celery should avoid celery juice as it may cause serious symptoms like itching, swelling and hives. If you experience any of these side effects after consuming celery juice, discontinue use immediately and consult with your doctor.

Those taking anticoagulants like Warfarin or coumadin should also moderate their intake. This is because celery juice is high in vitamin K, a key nutrient that is involved in blood clotting. Maintaining a consistent intake of vitamin K foods is important to maximize the effectiveness of these medications and prevent adverse effects on health.

Finally, drinking large amounts of celery juice may interact with medications used to lower blood pressure. Therefore, it’s best to talk to your doctor and keep consumption in moderation for best results.

The post Celery Juice Benefits: Antioxidant Superfood Drink or All Hype? appeared first on Dr. Axe.

Vitamin B6 is a water-soluble vitamin that plays a role in more than 100 different reactions in the body, which is why you want to get vitamin B6 foods in your diet.

This vitamin is needed to help make amino acids, the building blocks of proteins and hundreds of cellular functions. It can also be used to make niacin (vitamin B3) from the amino acid tryptophan.

Other roles of vitamin B6 include the formation of hemoglobin and neurotransmitters, as well as regulation of blood glucose.

So how can you get vitamin B6 in your diet? Try the following vitamin B6 foods.

Vitamin B6 Foods

This vital vitamin can be found in high levels, naturally, in the following 10 vitamin B6 foods (percentages based on 1.3 milligrams daily for adults under 51 years old):

1. Turkey Breast

A three-ounce serving of turkey breast (about 85 grams) provides 0.7 milligrams of vitamin B6 (54% DV).

Thanks to its B6 content, along with other vitamins and minerals, turkey is also high in protein, selenium and even vitamin C. It also has tryptophan, making it good for sleep, and it has mood-boosting effects due to B6’s ability to help release “happy hormones.”

2. Grass-Fed Beef

A four-ounce serving of grass-fed beef (about 113 grams) has roughly 0.7 milligrams of B6 (54% DV).

Grass-fed beef is most definitely one of the top vitamin B6 foods, and it also provides other B vitamins, including niacin, B12, pantothenic acid and thiamine. It’s also a safer beef option that better for the environment, the animals and, of course, the person who eats it.

3. Sunflower Seeds

A one-cup serving of sunflower seeds delivers approximately 0.6 milligrams of this B vitamin (46% DV).

Sunflower seeds are surprisingly nutritious, providing a concentrated dose of many important essential nutrients. They can be enjoyed as is for a healthy snack, plus added to array of dishes, including salads, energy bars and so much more.

4. Pistachios

A one-ounce serving of pistachios (about 28 grams) possesses approximately 0.5 milligrams of vitamin B6 (38% DV).

Pistachio nutrition is also full of thiamine, copper, potassium, magnesium, iron, zinc, folate, calcium, vitamin A, vitamin C, vitamin E and niacin.

These nuts make for a healthy snack that also provide healthy fats, which makes them good for your heart, weight, eyes and more.

5. Tuna

One can of tuna fish (about 174 grams) contains approximately 0.4 milligrams of B6 (31% DV).

In addition to being one of the top vitamin B6 foods, tuna fish also is a high-protein food that is good for the brain, thyroid and gut. It’s also a rich source of other B vitamins and several other vitamins and minerals.

6. Pinto Beans

A one-cup serving of cooked pinto beans packs in 0.4 milligrams of this B vitamin (31% DV).

Pinto beans nutrition is also a good source of protein, fiber, folate, manganese, thiamine, copper, magnesium, phosphorus, potassium, selenium, iron, zinc, riboflavin, calcium and more. To get the most nutrition from these beans, make sure drain the liquids to tamp down the antinutrients they naturally possess, and sprout them if you have the time.

7. Avocado

One raw avocado (about 136 grams) holds about 0.4 milligrams of B6 (31% DV).

The B6 content is just one reason to eat this superfood. Avocados also are loaded with healthy fats and a vast array of other vitamins and minerals. As such, this fruit (yes, fruit!) can benefit all aspects of health. It’s great for combating disease; supporting the heart; maintaining eye, skin and hair health; and so much more.

8. Chicken Breast

A 58-gram serving of chicken breast houses about 0.3 milligrams of this vitamin (23% DV).

When choosing chicken, make sure you opt for free-range chicken to ensure the highest-quality meat. Free-range chicken has been proven to be healthier by providing more available nutrients, plus many people swear it tastes better than conventionally raised chicken. In addition, the chickens themselves are healthier, which in turn makes them healthier to eat.

9. Blackstrap Molasses

Two tablespoons of blackstrap molasses delivers approximately 0.3 milligrams of B6 (23% DV).

Commonly used as a natural sweetener, blackstrap molasses is healthier than many other sweeteners thanks to its nutrient content. In addition to vitamin B6, it provides several vital minerals and can help with stress, blood sugar, skin and bone health, and more. However, keep in mind that it’s high on the glycemic index and should be consumed in moderation.

10. Sesame Seeds

A quarter-cup serving (roughly 36 grams) of sesame seeds contains approximately 0.3 milligrams of vitamin B6 (23% DV).

In addition to being one of the best vitamin B6 foods, sesame seeds also provide plenty of minerals, including copper, manganese, calcium, magnesium, iron, phosphorus and zinc. These seeds have been shown to potentially help lower cholesterol, reduce blood pressure, balance hormone levels, combat cancer cell growth, boost fat-burning and enhance nutrient absorption.

Recipes

There is no shortage of ways to incorporate vitamin B6 foods into your diet. Here are some of my favorite recipes that feature the top 10 vitamin B6 foods:

• Herbed Turkey Breast
• Seared Grass-Fed Steak
• Pre-Workout Snacks that include pistachios and avocado
• Tahini
• Tuna Salad

Final Thoughts

• Vitamin B6 is a water-soluble vitamin that plays a role in over 100 different reactions in the body.
• The top 10 vitamin B6 foods include turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds and sesame seeds.
• Benefits of consuming vitamin B6 foods include supporting the brain, combating arthritis symptoms, relieving PMS symptoms, improving mood, maintaining healthy blood vessels and more.
• Vitamin B6 deficiency is not common, but it can put a toll on mood, muscles energy levels, and worsen symptoms of PMS and anemia. Older adults are at the highest risk for vitamin B6 deficiency.
• You can prevent a deficiency by consuming vitamin B6 foods — just be careful if taking supplements, as vitamin B6 can interact with certain medications.

The post Top 10 Vitamin B6 Foods appeared first on Dr. Axe.

Although it’s often confused with cantaloupe — or just called “melon” so not to make a distinction — honeydew is actually a nutrient-rich, hydrating, low-calorie and deliciously sweet fruit.

It may have a reputation as the tasteless melon, and sometimes when it’s mindlessly added to a fruit salad it may be the only fruit left standing.

But when honeydew melon is picked from the vine once it’s mature and cut open when it’s ripe, the flavor is there. In fact, it’s known to be the sweetest of all melons in the grocery store.

On top of that, it’s packed with health-promoting nutrients, including vitamin C, B vitamins, potassium and magnesium — similar to cantaloupe nutrition. It’s a low-calorie food that provides fiber, water and a little sweetness that can help satisfy those afternoon sugar cravings that you’ve been fighting — and that’s not all.

What Is Honeydew Melon?

Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon, and its scientific name is Cucumis melo.

Here are some facts about honeydew melon:

• It can be described as sweet, luscious and juicy.
• It has a distinct aroma, especially when it’s ripe, that has fresh and sweet-floral characters.
• Its peak growing season is in the late summer through early winter, which is later than its cousin cantaloupe.
• It’s typically about six to nine inches long and generally weighs four to eight pounds.
• The flesh of a honeydew melon is usually pale green, and the peel ranges in color from a creamy yellow to green.
• Most of the honeydew melons you see in your local supermarket come from California, where they are in season from August until October.
• There are two types of honeydew: White honeydew has smooth, white skin and pale green flesh, and yellow honeydew has golden skin and green flesh. The white honeydews are said to be sweeter because they have a higher sugar content.
• According to the ASPCA, honeydew is non-toxic and safe for dogs, cats and horses to eat.

When it comes to honeydew nutrition, this melon contains carotenoids, including beta-carotene and phytoene, that are responsible for many of the fruit’s health benefits, like its ability to reduce inflammation, inhibit oxidative stress and boost cardiovascular health.

It’s also rich in vitamin C and contains other important nutrients that allow for the proper function of our immune, digestive and cardiovascular systems.

Eating honeydew melon can even help boost cognitive health and prevent mood disorders, like depression.

Related: Winter Melon for Digestion, Weight Loss & More

Nutrition Facts

Honeydew is a low-calorie fruit that’s rich in fiber and vitamin C. It also contains important nutrients like potassium, B vitamins and magnesium.

A one-cup serving (roughly 177 grams) of balled honeydew contains about:

• Calories: 63.7
• Total Carbohydrates: 16.1 g
  • Fiber: 1.4 g
  • Sugar: 14.4 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1 g
• Sodium: 31.9 mg (1% DV)
• Vitamin C: 31.9 mg (35% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Potassium: 404 mg (9% DV)
• Folate: 33.6 mcg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin K: 5.1 mcg (4% DV)
• Niacin: 0.7 mg (4% DV)
• Magnesium: 17.7 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, this melon provides vitamin A, pantothenic acid, calcium, iron, phosphorus, zinc and selenium.

Health Benefits

1. Great Source of Vitamin C

A cup of honeydew contains over 35 percent of your daily recommended value of vitamin C. This means that it provides beneficial antioxidants that help reduce the risk of inflammation and disease.

Eating vitamin C foods, like fruits and vegetables, can help improve your immunity, boost the health of your skin, promote your heart health and improve inflammatory conditions.

The vitamin C found in honeydew also plays an important role in a number of metabolic functions, like the activation of folic acid and conversion of cholesterol to bile acids. Research shows that vitamin C benefits serious conditions like diabetes, atherosclerosis, neurodegenerative disease and cancer.

2. Low in Calories and Helps Manage Weight

Not only is honeydew low in calories, containing only 64 in one cup, but it’s the sweetest of all melon varieties. You can fulfill that craving for something sweet by snacking on some honeydew, while still sticking to your daily calorie goals.

High-volume, low-calorie foods like this fruit serve as the perfect snacks or additions to meals when you are trying to lose or maintain weight. Plus, because honeydew offers a range of nutrients, like vitamin C, vitamin A, potassium, magnesium and B vitamins, you know that you’re staying well-nourished, which can sometimes be an issue when you’re following a low-calorie diet.

3. Boosts Skin Health

The carotenoids and vitamin C found in honeydew make the fruit beneficial for your skin.

Studies indicate that vitamin C stimulates collagen synthesis and assists in antioxidant protection against UV-induced skin damage. Vitamin C also plays a role in wound healing, skin elasticity and general skin repair.

Adding honeydew melon and other fruits and vegetables containing high amounts of vitamin C promotes glowing, even-toned and healthy skin.

4. Rich in Fiber

One cup of honeydew contains 1.4 grams of fiber, which we need to help regulate digestion and cholesterol levels.

Why is a high-fiber diet so important? Studies highlight that it passes through your digestive system and, along the way, takes with it wastes, toxins, fat and cholesterol particles.

Eating fiber improves the health of your gut and aids your digestive system, keeping you regular. Honeydew contains both soluble and insoluble fiber, which means that it actually makes you feel full longer and adds bulk to your stool, helping ease issues like constipation.

5. Helps You Stay Hydrated

Approximately 90 percent of honeydew is made up of water — so eating a cup or two of this low-calorie fruit not only makes you feel full.

This is because of its fiber content and because you can eat a bigger volume without going over your calorie goals.

In addition to this, honeydew also helps you stay hydrated. That’s exactly why it’s an excellent snack on hot summer days or after a workout.

6. Provides Potassium

A cup of honeydew contains about 9 percent of your daily value of potassium, which is awesome considering that potassium is an essential nutrient for electrolyte balance in the body and helps decrease muscle cramps, reduce your risk of stroke and even alleviate high blood pressure.

Research suggests that eating potassium-rich foods can also help increase bone density and ward off conditions affecting your bones, like osteoporosis.

7. Supports Brain Function

Honeydew provides both vitamin B6 and folate, two B vitamins that are important for brain development and function.

A review published in Nutrients provides evidence that low folate and vitamin B6 levels are associated with poor cognitive function and can increase your risk of developing neurodegenerative conditions, like Alzheimer’s disease and dementia.

Plus, these B vitamins help improve your mood. Vitamin B6 benefits mood because it helps make the hormones serotonin and norepinephrine — your “happy hormones” that control your mood, ability to concentrate and energy levels.

Research shows that preventing or reversing a folate deficiency can reduce your risk of developing mood disorders like depression.

8. Helps Boost the Immune System

Honeydew is a great source of vitamin C, which contributes to immune defense by supporting various cellular functions against pathogens that can make us sick.

Vitamin C also promotes oxidant scavenging activity in the skin, protecting us against environmental oxidative stress.

When we don’t get enough vitamin C in our diets, it can result in impaired immunity and higher susceptibility to infections, which has been shown in studies. By adding honeydew and other foods rich in vitamin C to your diet, you can naturally boost your immune system.

Honeydew is also considered a functional food that helps boost the immune system.

9. Promotes Heart Health

Studies show that higher carotenoid intake is associated with significant reductions in the risk of cardiovascular disease. The carotenoids found in honeydew are beneficial for protecting our arteries against inflammation, blockages and free radical damage.

Research also displays that carotenoids (like the beta-carotene found in honeydew) may also help lower blood pressure, reduce non-HDL plasma cholesterol levels, prevent atherosclerosis, reduce pro-inflammatory cytokines and improve insulin sensitivity.

10. Has Cancer-Protective Effects

Honeydew melon is a source of carotenoids like beta-carotene that have anti-inflammatory and cancer-protective effects, and research shows that different solvent extracts of the fruit display anti-cancer properties.

Research evaluating the role of carotenoids has found that diets high in the compounds are beneficial for a number of reasons, including preventing UV light damage that can lead to melanoma and reducing oxidative stress, a critical factor of the pathogenic process of many chronic disorders, including cancer.

On top of this, carotenoids found in honeydew have chemoprotective properties, according to research, helping protect healthy tissue from the harmful side effects that are caused by some anticancer drugs.

Honeydew vs. Cantaloupe

Honeydew and cantaloupe are both melon fruits that belong to the Cucurbitaceae family. They both provide free radical scavenging antioxidants and a number of health-promoting vitamins and minerals.

Both fruits contain vitamins A, C and K and minerals like potassium, folate, niacin, thiamine and magnesium, but melon to melon, cantaloupe packs a bigger nutritious punch.

A one-cup serving of cantaloupe contains less calories (54 calories in cantaloupe vs. 64 in honeydew), more vitamins A and C, more potassium, more B vitamins, and more magnesium.

That said, both cantaloupe and honeydew boast a range of health benefits, including their ability to boost cardiovascular health, promote healthy skin, boost the immune system, aid digestion and protect cognitive health.

Plus, both melons are usually on the Environmental Working Group’s list of the “clean 15,” which is a list of the produce that’s least likely to be contaminated by pesticides, as opposed to the “dirty dozen” that are the most likely to be contaminated.

Here’s a difference between the two melons: Honeydew and cantaloupe have different peak months, with cantaloupe having a peak season between April through August and honeydew’s season beginning in August and lasting until October.

Although a ripe honeydew is known to have a sweeter taste, honeydew melons are sometimes picked before they have matured, and they won’t mature off the vine, so that leaves them tasting pretty bland. For that reason, people often believe that cantaloupe is the tastier melon.

Recipes

The most common way to consume honeydew is eating it fresh as a sweet and hydrating snack, but there are other ways to incorporate this melon into your meals.

It can be cubed and added to a yogurt parfait, cottage cheese, salad or smoothie.

Honeydew even adds a nice sweetness to salsa and chilled soups, and people commonly pair the fruit with salty meats, like prosciutto.

Try adding honeydew to my Fall Chicken Salad recipe in place of or along with the grapes.

Here are a few more honeydew recipes to try:

• Honeydew Melon in Coconut Milk
• Honeydew Sorbet
• Spicy & Savory Sweet Honeydew Melon

If you’re wondering whether or not your honeydew is ripe before cutting it open — look for melons with a pale cream or creamy white rind. If the skin, or rind, of the honeydew has any greenness, it’s not ready yet.

Also, when choosing a honeydew at the store, look for one that feels too heavy for its size. This means that it’s full of juice and mature enough to ripen naturally.

Risks and Side Effects

Honeydew nutrition is pretty impressive, but as is the case with most healthy foods, it best when consumed in moderation. Adding a cup of melon to your plate or incorporating it into a recipe comes with little risks or side effects.

When you consume too much honeydew, you may experience elevated blood sugar levels and even some digestive issues, like diarrhea.

In some cases, a honeydew allergy is possible. If you develop a rash, hives, mouth itching, cramps, troubling breathing, nausea or diarrhea after eating honeydew, avoid it completely and consult your health care professional.

Final Thoughts

• Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon.
• It is known to be the sweetest of all melons, and it has a distinct aroma, especially when it’s ripe, that has fresh and sweet-floral characters.
• This melon contains carotenoids, including beta-carotene and phytoene, and it provides vitamin C, vitamin B6, potassium, folate, magnesium, thiamine and vitamin K.
• Benefits of this melon include its ability to help with weight management, skin health, hydration, brain function, immunity, heart health and even protection against certain cancers.
• To detect whether or not a melon is ready to eat, look for honeydews that have a pale cream rind, feel too heavy for their size and have a noticeable sweet smell.

The post Honeydew: 10 Benefits + How to Choose a Ripe Melon appeared first on Dr. Axe.

Full of nutrients and antioxidants, plus versatile and delicious, the nectarine comes with a long list of health benefits and can make a tasty addition to everything from pizzas to pies.

Hailing from the Rosaceae family of plants, nectarines are related to raspberries, pears, apricots and plums. This stone fruit is also nearly genetically identical to peaches, set apart by just one different allele.

There are many different nectarine types that can range in color from white to vibrant yellows and reds, though they all boast similar health benefits.

From supporting better gut health to boosting immunity, nectarines can be a nutritious and delicious part of the diet.

Nutrition Facts

Nectarines are low in calories but can provide a burst of fiber and vitamin C, along with several other important micronutrients.

One medium nectarine (about 142 grams) contains approximately:

• Calories: 62.5
• Total Carbohydrates: 15.1 g
  • Fiber: 2.4 g
  • Sugar: 11.2 g
• Total Fat: 0.5 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.5 g
• Sodium: 0 mg
• Copper: 0.1 mg (11% DV)
• Niacin: 1.6 mg (10% DV)
• Vitamin C: 7.7 mg (9% DV)
• Potassium: 285 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients above, nectarines also contain some vitamin A, manganese, phosphorus, vitamin K and vitamin E.

Nectarine Benefits

1. High in Antioxidants

Antioxidants are compounds that can help reduce the risk of chronic disease by neutralizing harmful free radicals. These are molecules that accumulate as a result of things like a poor diet, stress or pollution and can cause damage to your cells.

Antioxidants have been associated with a decreased risk of conditions like cancer, heart disease and inflammation.

Nectarines are packed with beneficial plant compounds that act as antioxidants in the body, thanks in part to their high vitamin C content. Including a few servings of nectarines in your diet each week can help provide you with plenty of antioxidants to improve your health and fight against these dangerous free radicals.

In addition to nectarines, other high-antioxidant foods include berries, leafy green vegetables, dark chocolate, and herbs like cinnamon and turmeric.

2. Promotes Better Digestion

Nectarines provide a good chunk of fiber, a nutrient that is incredibly important when it comes to digestive health. Dietary fiber moves through your gastrointestinal tract undigested, supporting regularity by adding bulk to the stool and helping to get things moving.

Fiber also acts as a prebiotic, providing food for the beneficial bacteria found in your gut, which can help enhance both digestion and nutrient absorption.

Additionally, increased fiber intake has been shown to help lower blood pressure, decrease cholesterol levels and help maintain normal blood sugar.

Other high-fiber foods that can help you optimize your digestive health include fruits, vegetables, whole grains and legumes.

3. Aids in Weight Loss

Nectarines are low in calories but high in fiber, making them an excellent addition to the diet if you’re looking to lose weight fast.

Fiber travels slowly through the digestive tract, helping you stay fuller for longer to decrease appetite, curb cravings and promote weight loss.

Research suggests that increasing your intake of fruits like nectarines could help you lose weight. In fact, several studies have found that fruit consumption is linked to a lower body weight and greater weight loss.

Swapping out high-calorie snacks and sweets for nectarines can help slash the number of calories you consume and keep your waistline under control.

4. Enhances Eye Health

Nectarines provide vitamin A, an important nutrient when it comes to vision and eye health. In fact, a deficiency in vitamin A can result in symptoms like night blindness, dry eyes and decreased vision.

They also contain lutein and zeaxanthin, two types of plant pigments that play a central role in preventing eye disease.

Increasing evidence from researchers such as those at the Department of Human Nutritional Sciences at the University of Manitoba in Canada shows that these important carotenoids could even protect against cataracts and age-related macular degeneration, the leading cause of blindness in the elderly.

5. May Help Kill Cancer Cells

Nectarines contain powerful compounds that have been shown to help block cancer cell growth in some test-tube studies. A study in the journal Food Chemistry noted that the polyphenols in nectarines and peaches helped kill off and stop the growth of breast cancer cells without negatively affecting healthy cells.

A study out of Texas A&M University published in the Journal of Nutritional Biochemistry also showed that the polyphenols found in peaches and nectarines reduced the growth and spread of breast cancer cells. The researchers recommended eating two to three peaches or nectarines each day to see the same beneficial effects.

Another study that was part of the NIH-AARP Diet and Health Study with over 472,000 participants showed that eating nectarines was associated with a lower risk of lung cancer in men.

Of course, more research is needed to confirm these possible cancer-busting benefits, but it’s clear that eating antioxidant-rich foods like nectarines has the potential to make a major impact on your health.

6. Strengthens the Immune System

Nectarines contain several health-promoting compounds that could help give your immune system a boost and ward off infections. For example, a massive review comprising 30 studies showed that vitamin C helped reduce the severity and duration of colds.

Nectarines also contain fiber, which can act as a prebiotic to provide food for the beneficial gut bacteria. Fostering a healthy gut flora has been shown to enhance immune health and may even help prevent disease.

Additionally, nectarines are high in antioxidants that may also protect immune cells from damage and keep your immune system working effectively.

In addition to eating nectarines, make sure to fill your diet with other immune-boosting foods, such as fruits, vegetables and fermented foods, to help boost gut health even more.

7. Helps Stabilize Blood Sugar

The fiber found in nectarines can help regulate blood sugar levels to prevent spikes and crashes. Fiber slows the absorption of sugar in the bloodstream and keeps blood sugar levels from shooting up after eating.

Studies have found that increased intake of whole fruits may be linked to a lower risk of diabetes, likely thanks to the beneficial fiber they contain. One study even found that daily fruit consumption was associated with a 12 percent lower risk of developing diabetes.

If you have diabetes, however, it’s still important to keep your fruit intake in check. Although nectarines do contain added fiber that can help slow sugar absorption, they can still increase your blood sugar and should be enjoyed in moderation as part of an otherwise healthy, carbohydrate-controlled or low-carb diet.

This fruit has also been explored as a potential sugar substitute, showing promise when combined with rice starch.

8. Improves Heart Health

Including nutrient-rich foods like nectarines is one way to help enhance the health of your heart. Nectarines contain several nutrients that may reduce certain risk factors of heart disease. They contain soluble fiber, for instance, which has been shown to help decrease levels of total and bad LDL cholesterol.

They are also high in polyphenols that could aid in heart disease prevention. In fact, one study from China found that a higher intake of polyphenols from foods like nectarines and peaches was associated with lower levels of triglycerides and increased levels of good HDL cholesterol.

Additionally, one nectarine supplies a good amount of potassium. Adequate potassium intake can help lower blood pressure and protect against heart disease and stroke.

Follow a healthy diet, get in plenty of physical activity, and limit alcohol and tobacco use to enhance your heart health even more.

Nectarine vs. Peach vs. Apricot

Nectarines are often confused with many other types of fruit, including peaches and apricots. It’s true that the minute differences between them can get a little fuzzy — pun intended.

It’s a common myth that nectarines are some sort of cross between a plum and a peach. While it’s easy to see how one might think this given the similarities between the peach and nectarine vs plum, this is not true.

Nectarines, like peaches, are believed to originate in ancient China where they have been grown for thousands of years. They have been cultivated throughout history and were even enjoyed in ancient Persia, Greece and Rome.

When Spanish explorers came to America, they brought this tasty fruit with them, where it gained rapid popularity.

Today, nectarines in the United States mostly are grown in California, though China and Spain account for the vast majority of global nectarine production.

Though peaches and nectarines are sold as different fruits commercially, they are actually from the same species of fruit. Because of this, there are minimal differences in taste, appearance and nutrition between the nectarine and the peach.

In fact, the only major difference between the two is the thin layer of fuzz that covers the surface of peaches and is absent from nectarines. Fuzziness is considered a dominant trait in peaches, so some peaches grow with it while others may be fuzz-free. There are also sometimes instances where a fuzzless peach (or nectarine) may pop up on a peach tree or a fuzzy peach may show up on a nectarine tree.

However, because they are virtually the same fruit in terms of taste and texture, if you have a recipe that calls for peaches, you can easily swap in nectarines instead (and vice versa).

Apricots, on the other hand, belong to the same family as nectarines and peaches but have some more noticeable differences. They are smaller than nectarines, contain the same fuzz as peaches and have a more distinct tart flavor that is ideal for baked dishes.

Uses and Recipes

Nectarines are widely available at most grocery stores. Be sure to look for one that is brightly colored and firm with unblemished and smooth skin.

You should also opt for organic, locally sourced nectarines when possible. This is because nectarines are considered one of the “dirty dozen” foods that are most likely to harbor harmful pesticide residues. Buying organic ensures that you aren’t consuming these potentially toxic chemicals.

While nectarines make a satisfying snack all on their own, you can also add them to a variety of dishes, both savory and sweet. Grill them up, and throw them on pizzas, sandwiches and salads, or mix them into your next batch of frozen yogurt or cobbler.

Alternatively, try out some of the nectarine recipes coming up to get a few servings of this healthy fruit into your day.

Ready to take advantage of all of these impressive nectarine health benefits? Here are a few nectarine recipes that can help you add this delicious fruit to your diet:

• Nectarine Salsa
• Stone Fruit Salad with Pecans & Blue Cheese
• Nectarine & Avocado Toasties with Almonds, Feta and Chili Flakes
• Roasted Pepper, Nectarine and Ricotta Grilled Pizza
• Nectarine Rose Tart

Risks and Side Effects

Although generally considered a safe and healthy part of the diet, some people may be allergic to nectarines. If you think you may have a nectarine allergy or experience any adverse side effects after eating nectarines, you should talk to your doctor.

Nectarines are also high in fructans, a type of sugar that is easily fermented by the bacteria in your gut and may trigger symptoms in those with irritable bowel syndrome. For this reason, nectarines are often restricted in a low-FODMAPs diet. If you find that you are sensitive to foods high in fructans, you should consider limiting your intake of nectarines.

Additionally, keep in mind that the pit of the nectarine does contain cyanide. While you would need to eat a massive amount of nectarine pits to see any real negative effects, it’s always important to remember that moderation is key.

Final Thoughts

• Nectarines are from the same species as peaches but contain a recessive gene that results in a lack of peach fuzz.
• They are low in calories but can provide fiber, vitamin C, potassium and niacin.
• Thanks to their impressive nutrient profile, nectarines can strengthen eye, immune, heart and digestive health; may help with weight loss; can lower blood sugar levels; and may even help kill off cancer cells.
• Best of all, they can easily be included in a healthy diet and can be used in sweet and savory dishes alike.

The post Nectarine Benefits the Gut, Eyes, Heart & Immune System appeared first on Dr. Axe.

Cherries are popular because of their sweet and juicy characteristics, and more and more research suggests that they are extremely beneficial to your health too. What are the benefits of cherries, and what makes cherry nutrition so beneficial?

The nutrients and bioactive components in cherries support their preventive health benefits. A 2018 review of the health benefits of cherries published in the journal Nutrients summarized the results of 29 published human studies that examined the positive effects of cherry consumption. Researchers found that eating cherries and products made with cherries helped decrease oxidative stress, inflammation, exercise-induced muscle soreness and loss of strength, LDL cholesterol, blood pressure, arthritis symptoms, and loss of sleep.

The benefits of cherries come from their high levels of antioxidants that fight free radical damage and protect our cells. Recent research also indicates that cherries help remove excess body fat and increase melatonin. This supports a healthy sleep cycle.

Next time you roam the aisles of the grocery store, pick up some fresh, frozen or dried cherries and reap their many health benefits. They taste great and pack a nutritional punch too.

What Are Cherries?

The cherry is a fruit of the genus Prunus. There are two well-known types of cherries: the species derived from the Prunus avium (the sweet or wild cherry) and those derived from the Prunus cerasus (the sour cherry). (The acerola cherry is another type.)

These edible cherries are distinguished by their flower clusters and smooth fruit. They’re native to the temperate regions of the Northern Hemisphere, with two species in America, three in Europe and the remainder in Asia.

Irrigation, spraying, labor and their tendency to get damaged from rain and hail make cherries relatively expensive, but demand is still high for the fruit.

The peak season for cherries is the summer months. In many parts of North America, they’re among the first tree fruits to ripen, while in Australia and New Zealand cherries are widely associated with Christmas because they peak in late December.

In the United States, most sweet cherries are grown in Washington, California, Oregon, Wisconsin and Michigan. Sour cherries are grown in Michigan, New York, Utah and Washington.

Cherry Nutrition Facts

One of the benefits of cherries is that they’re a nutrient-dense food that’s rich in anthocyanins, quercetin, hydroxycinnamates, potassium, carotenoids and melatonin.

In addition, cherries are a high-fiber food and excellent vitamin C food source. Sweet cherries also have a lower glycemic index of 22, which is surprisingly lower than apricots, grapes, peaches, blueberries and plums.

A one-cup serving of raw sweet cherries (about 138 grams) contains approximately:

• Calories: 87
• Total Carbohydrates: 22.1 g
  • Fiber: 2.9 g
  • Sugar: 17.7 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.5 g
• Sodium: 0 mg
• Vitamin c: 9.7 mg (11% DV)
• Potassium: 306 mg (7% DV)

A one-cup serving of raw, sour cherries with pits (about 103 grams) provides approximately:

• Calories: 52
• Total Carbohydrates: 12.6 g
  • Fiber: 1.7 g
  • Sugar: 8.7 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1 g
• Sodium: 3.1 mg (0.1% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 178 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits of Cherries

1. May Promote Weight Loss

Not only are cherries low in calories, but research suggests that they help reduce the concentration of fats in your blood too.

In a 2009 study published in the Journal of Medical Food, rats that received whole tart cherry powder for 90 days, mixed into a high-fat diet, didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. Tart cherry intake was associated with reduced concentration of fats in the blood, percentage fat mass and abdominal fat weight.

The rats’ blood showed much lower levels of inflammation, which has been linked to diseases like heart disease and diabetes. By consuming tart cherry juice or a cherry supplement, you can reduce inflammation and lipids in the blood, which lead to heart conditions and weight gain.

2. Can Boost Heart Health

The antioxidants found in cherries are known to improve cardiovascular health.

Research done at the University of Michigan suggests that tart cherries provide cardiovascular benefits and can reduce the risk of stroke. The study showed that tart cherries activate peroxisome proliferator activating receptors (PPARs) isoforms in many of the body’s tissues.

PPARs regulate genes that are involved in fat and glucose metabolism, and when modified they can help reduce the risk of cardiovascular disease.

Research also suggests that the anthocyanins and fiber in cherries contribute to heart health by reducing metabolic risk factors, improving LDL cholesterol levels and benefiting glucose metabolism.

Furthermore, obese adults who supplemented with dark sweet cherry juice twice a day for 30 days saw a reduction in blood pressure and inflammation in research published in 2023.

3. High Source of Antioxidants

Anthocyanins and cyanidin are two components of cherries that provide powerful antioxidants. Their presence help make cherries a high-antioxidant food.

In fact, a study published in the Journal of Natural Products found that the anthocyanins and cyanidin isolated from tart cherries exhibited better anti-inflammatory activity than aspirin.

Anthocyanins from sour cherries have been shown to not only possess strong antioxidant and anti-inflammatory activities, but to inhibit tumor development in mice and the growth of human colon cancer cell lines. The body uses antioxidants to prevent itself from the damage caused by oxygen, which plays a major role in diseases today and has been linked to health conditions like cancer, heart disease and dementia.

Another one of the benefits of cherries is they fight free radicals that damage the eyes. Macular degeneration and glaucoma are caused by free radicals and oxidative stress.

Macular degeneration is age-associated vision loss and blurry vision related to damage to the macula, or center of the eye. It can eventually affect one’s ability to read and perform many everyday tasks.

Glaucoma is caused by a buildup of fluid in the eye that puts pressure on the optic nerve, retina and lens. The pressure can permanently damage the eye if not treated.

Cherries’ powerful antioxidants that help prevent eye damage.

Because cherries are rich in vitamin C, they can improve the health of your skin too. Benefits of cherries for skin include their ability to reduce inflammatory conditions that affect your skin, improve elasticity and reduce signs of aging.

4. Help With Gout

Gout is a painful, arthritic condition mainly afflicting the big toe. The big toe becomes stiff, inflamed and painful as a result of excess uric acid. This  leads to crystals formed in joints.

These high levels of uric acid are called hyperuricemia, and the pain comes from the body’s natural anti-inflammatory response to the crystals. High uric acid levels can lead to more serious health issues, such as diabetes, kidney disease and heart disease.

Research shows that cherry supplementation can reduce uric acid buildup and potentially limit gout attacks.

A study published in Arthritis & Rheumatism evaluated 633 individuals with gout who were treated with cherry extract over a two-day period. This cherry treatment was associated with a 35 percent lower risk of gout attacks.

When cherry intake was combined with allopurinol use, a prescribed medication for gout and kidney stones, the risk of gout attacks was 75 percent lower — so you might want to add cherries to your gout diet for quick relief.

5. Help Reduce Inflammation

Cherries are one of the top anti-inflammatory foods. A study published in the Journal of International Society of Sports Nutrition evaluated cherries’ ability to reduce muscle damage and pain during strenuous exercise.

In the study, 54 healthy runners ran an average of 16 miles over a 24-hour period. Participants drank 355-milliliter bottles of tart cherry juice or a placebo cherry drink twice daily for seven days prior to the event and on the day of the race.

While both groups reported increased pain after the race, the cherry juice group reported a significantly smaller increase in pain compared to the placebo group. This is thought to be because of the anti-inflammatory properties of tart cherries. The post-run muscle pain was minimized because the cherries were able to reduce inflammation.

Another study published in the Journal of Nutrition evaluated 10 healthy women ages 22–40. The women consumed two servings of sweet cherries after an overnight fast.

The blood and urine samples that were taken before and after the cherry dose indicate that cherries decreased inflammation, inhibited inflammatory pathways and lowered plasma urate. Plasma urate is the salt derived from uric acid.

6. High in Potassium

A cup of cherries fulfills a good amount of your recommended daily value of potassium. While you snack on this delicious potassium-rich food, you feed your body a required mineral for the function of several organs. Potassium is vital for the heart, kidneys, brain and muscular tissues.

Potassium reduces the risk of stroke, helps alleviate hypertension and high blood pressure, can lower muscle cramping, and may improve muscle strength.

Plus, cherries are beneficial during pregnancy because they provide potassium, which is needed to help keep your fluid and chemical balance as your blood volume expands.

7. Can Help Treat Osteoarthritis

The most common type of arthritis is osteoarthritis, or degenerative joint disease. It occurs when the cartilage between the bones and the joint wears down. This allows the bones to rub together rather than giving them the protection and cushion from cartilage.

A study done at the Osteoarthritis Research Center evaluated 58 non-diabetic patients with osteoarthritis who drank two eight-ounce bottles of tart cherry juice daily for six weeks. As a result of the study, Western Ontario McMaster Osteoarthritis Index (WOMAC) scores decreased significantly after the tart cherry juice treatment.

High sensitivity scores also declined after the cherry treatment. This suggests that the tart cherry juice provided symptom relief for patients with osteoarthritis.

A 2015 study published in the journal Cell Stress & Chaperones found that when 20 osteoarthritis patients received sour topical cherry seed extract, which is a major protectant against oxidative stress, they experienced significantly less joint pain.

8. Help Sleep Cycle

Tart cherry juice contains high levels of phytochemicals, including melatonin, a molecule critical in regulating the sleep-wake cycle.

In a study published in the European Journal of Nutrition, 20 volunteers consumed either a placebo or tart cherry juice concentrate for seven days. As a result of this treatment, total melatonin content was significantly elevated in the cherry juice group.

Melatonin is a hormone made by the pineal gland, a small gland in the brain. It helps control sleep and wake cycles.

The cherry tart treatment also led to significant increases in time in bed, total sleep time and sleep efficiency. This data suggests that tart cherry juice or supplements can benefit sleeping patterns and help people with disrupted sleep or those who can’t sleep.

Uses in Traditional Medicine

Cherries are known for their warming properties. In Traditional Chinese Medicine, they are used to build qi, boost blood circulation, improve skin health and relieve exhaustion and fatigue.

They are believed to help build blood, which can benefit health conditions that require cleansing or detoxification. These conditions include diabetes and inflammatory conditions.

The cherry is also used to strengthen the spleen, relieve digestive issues like diarrhea, rejuvenate the body and stimulate appetite.

One of the most powerful benefits of cherries is their high antioxidant content. This is recognized by practitioners of traditional medicine and used to help patients with conditions related to inflammation, including gout, arthritis and fibromyalgia.

The melatonin in cherries is also valued for its ability to induce a feeling of calmness and help relieve insomnia, headaches and irritability.

How to Add to Diet

Cherries are widely available in grocery stores, especially when they are in season during the summer months. Off season, you can find frozen or dried cherries and cherry juice.

One of the favorite varieties of cherries, called bing cherries, are only available in July. They are known to be the most delicious type of cherry because of their natural sweetness.

There are a ton of fun and healthy ways to use cherries. When they’re in season, the fresh fruit can be added to oatmeal, yogurt parfaits, salads, desserts, drinks and smoothies. They can also be eaten plain, of course.

It’s easy to take out the pit of a cherry. Just use a knife, and cut the cherry in half — the pit will come right out.

The cherry season is short, so thankfully cherries freeze very well. You can keep cherries in the freezer for up to a year!

Off season, you can also snack on dried cherries, which are great in grainless granola and oatmeal. Cherries can also be canned in water, apple juice, white grape juice or syrup.

Get your hands on some fresh cherries during the summer months, and make jams, jellies and preserves that you can enjoy all year long. The healthiest way to preserve cherries is in plain water.

Cherries are sweet enough, so you don’t need extra sugar. Start by washing the cherries and pitting them. (You don’t have to pit them before jarring, but it makes them easier to eat later.)

Fill half of a jar with water, and then add your cherries. Keep tapping the jar on the counter to remove air bubbles.

Then, add the rest of your water. Before putting the lid on, make sure the cherries are completely covered, and tap the jar a few more times.

To make a jam or jelly with cherries, use a saucepan to cook the cherries down over medium heat. Add a little water, and give them time to break down.

If you want to add extra sweetness, use a bit of honey or maple syrup, which are both great natural sweeteners. You can also add spices that complement the taste of cherries, like cinnamon or nutmeg.

Here are some cherry recipes to try:

• Cherry Limeade Recipe
• Very Cherry Snack Bar
• Quinoa Salad with Dark Cherries and Kale Recipe
• Massaged Kale Salad, with Pine Nuts & Dried Cherries

Check out these healthy smoothie recipes as well. There are a ton of healthy and delicious ideas, including some with cherries, that allow you to mix it up throughout the week.

Related: Cherimoya Fruit for Digestion, Eye Health & More

Risks and Side Effects

Consuming sweet and tart cherries is completely safe for most adults and children. They may cause an allergic reaction in people who are sensitive, however.

There is not enough research to indicate if large doses for medicinal purposes are completely safe. If you consume large doses, or cherry supplements, inform your doctor, and keep track of your bodily responses before continuing the treatment.

Consuming cherries is safe for women who are pregnant or breastfeeding, but the safety of taking large doses for medicine is unknown because not enough research exists. There are no known cherry interactions at this time.

If you are thinking about feedings cherries to your dog, it’s not recommended because they are known to cause gastrointestinal upset in pets.

Final Thoughts

• The cherry fruit, which comes from the genus Prunus, comes to two varieties: sweet and sour.
• The benefits of cherries are vast because of their antioxidant content. They are known to help reduce inflammatory conditions and oxidative stress.
• They have a lower glycemic index, provide about three grams of fiber per cup and are low in calories.
• As a source of antioxidants, vitamin C and potassium, this fruit boasts a number of health benefits, including potentially:
  • promoting weight loss
  • boosting heart health
  • treating gout
  • reducing inflammation
  • treating osteoarthritis
  • aiding sleep

The post Benefits of Cherries: What Can Cherry Nutrition Do for You? appeared first on Dr. Axe.

Many of us have used cayenne pepper to add a little spice to our meals, but did you know that it has the power to change your health? It has been used for both food and medicine for the last 9,000 years!

Cayenne pepper can stimulate your body’s circulation and reduce acidity; it’s a powerful, spicy little pepper that offers many health benefits.

The fruit of the capsicum plant contains a chemical called capsaicin. Using capsaicin for different health ailments is more common than ever.

What Is Cayenne Pepper?

Cayenne is a shrub that originated in Central and South America and now grows in subtropical and tropical climates. Its hollow fruit grows into long pods that turn red, orange or yellow when they ripen.

Cayenne chili peppers (or Capsicum frutescens) belong to the genus Capsicum and come from a similar cultivar of Capsicum annuum. Capsicum is an herb, and the fruit of the capsicum plant is used to make medicine.

Cayenne pepper is typically added to food in either its natural or powdered form, and some people use it as a cream or capsule in order to take advantage of its detoxifying properties.

Cayenne pepper benefits are numerous. It’s used to help digestion, including heal upset stomach, slow intestinal gas, stop stomach pain, stop diarrhea and as a natural remedy for cramps. It’s also used for conditions of the heart and blood vessels — including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease.

When consumed, cayenne pepper has the power to relieve a toothache, seasickness, alcoholism, malaria and fever. It’s also used to help people who have difficulty swallowing. When applied topically, cayenne pepper benefits the skin, too.

Currently, it’s being studied to test its ability to reduce pain sensations when applied to the skin, and research indicates that it would be effective as a remedy for headaches (including migraines), potential solution for osteoarthritis and other painful conditions.

Many of these cayenne pepper benefits are possible because of the plant’s active compound capsaicin. This molecule works by binding to a vanilloid receptor known as TRPV1, which triggers a mild inflammatory reaction that’s meant to repair injured cells.

Nutrition Facts

Cayenne pepper contains vitamin C, vitamin B6, vitamin E, potassium, manganese and flavonoids – which provide its powerful antioxidant properties.

On the Scoville Rating Scale, cayenne pepper is rated typically anywhere from 30,000 to 190,000 Scoville Heat Units (SHU). (Pure capsaicin has the highest SHU rating.)

Here are the cayenne pepper nutrition facts, listed in recommended daily values. One teaspoon (about two grams) of cayenne pepper contains approximately:

• 5.6 calories
• 1 gram carbohydrates
• 0.2 grams protein
• 0.3 grams fat
• 0.5 grams fiber
• 728 international units vitamin A (15 percent DV)
• 0.5 milligrams vitamin E (3 percent DV)
• 1.3 milligrams vitamin C (2 percent DV)
• 1.4 micrograms vitamin K (2 percent DV)

Health Benefits

1. Helps Digestion

One of the major cayenne pepper benefits is the positive effect it has on the digestive system.

Cayenne pepper helps produce saliva, which is important for excellent digestion as well as preventing bad breath. Research suggests that consuming cayenne pepper stimulates our salivary glands, which is needed to begin the digestive process.

Cayenne pepper also stimulates the flow of enzyme production, which is essential for our digestive system to work properly. It also stimulates gastric juices that aid the body’s ability to metabolize food and toxins.

2. Relieves Migraine Pain

Researchers suggest that cayenne pepper, due to its spice, is able to stimulate a pain response in a different part of the body. Once this happens, the brain puts its attention on that new site and will no longer concentrate on the pain in the head, which causes the migraine headache.

After this initial pain reaction from the cayenne pepper, the nerve fibers have a depleted substance P, or pain chemical, and the sensation of pain is lessened.

With cayenne compounds, you’re basically tricking your body to “feel pain” somewhere else, so that the head is no longer the main focus for pain chemicals.

3. Prevents Blood Clots

Blood clots are blockages in your arteries and blood vessels that limit blood flow through your circulatory system.

Cayenne encourages fibrinolytic activity and helps prevent blood clots. This is also the reason why cayenne pepper is effective in preventing heart attacks.

Studies indicate that the capsaicin in cayenne pepper helps to clear away artery-narrowing lipid deposits, and dilates arteries and blood vessels to clear away clots.

4. Provides Detox Support

Cayenne pepper benefits include its ability to stimulate circulation and eliminate acidity.

According to research published in Critical Reviews in Food Science and Nutrition, cayenne pepper restores the circulatory system by opening the capillaries and regulating blood sugar; it also helps the digestive system that moves bacteria and toxins out of the body.

Research conducted in the Netherlands suggests that cayenne pepper also increases body temperature and boosts your metabolism.

5. Relieves Joint and Nerve Pain

Cayenne power has very powerful pain-relieving properties when applied to the skin. It reduces the amount of substance P, a chemical that carries pain messages to the brain. When there is less substance P, the pain messages no longer reach the brain and you feel relief.

Studies have found that cayenne pepper relieves pain after surgery, such as a mastectomy or an amputation.

It also alleviates pain from nerve damage in the feet or legs from diabetes, lower back injuries, neuropathy, osteoarthritis and rheumatoid arthritis, as well as fibromyalgia symptoms like joint or muscle pain.

6. Supports Weight Loss

A study published in PloS One noted that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day.

It also burns excess fat because it’s a metabolic booster. As one of the key anti-inflammatory foods, cayenne pepper benefits also include weight loss.

Cayenne pepper has the power to soothe inflammation and bloating that comes from allergies, food sensitivities and infections.

7. Works as Anti-Irritant

Cayenne pepper benefits include its anti-irritant properties, making it effective in easing ulcers, upset stomachs, cough and even potentially stop diarrhea.

The common belief is that cayenne pepper, when consumed in excessive amounts, leads to gastric ulcers because of its irritant and acid-secreting nature.

People with ulcers are actually advised to limit or avoid using cayenne pepper; however, investigations carried out in recent years have revealed that chili, or its active principle “capsaicin,” is not the cause for the formation of ulcer symptoms but a benefactor.

Studies have found that cayenne pepper does not stimulate, but inhibits acid secretion, stimulates alkali and mucus secretions and particularly gastric mucosal blood flow, which helps in the prevention and healing of ulcers.

8. Treats Psoriasis

Psoriasis occurs when skin cells replicate too quickly, and it results in swollen patches under the skin covered with whitish scales on top. The scaly patches are areas of inflammation and excessive skin production.

Two trials showed that 0.025 percent capsaicin (cayenne pepper) cream used topically is effective in treating psoriasis.

The first study showed a significant decrease in scaling and redness during a six-week period in 44 patients with moderate and severe psoriasis.

The second was a double-blind study of 197 patients, which found that psoriasis was treated with the capsaicin cream four times daily for six weeks, with a significant decrease in scaling, thickness, redness and itching.

9. Boosts Metabolism

Cayenne pepper benefits also include its ability to regulate your metabolism, according to a review published in Open Heart.

It has been found to effectively suppress hunger and normalize glucose levels. It also keeps blood pressure levels normalized, and helps the body lower LDL cholesterol and triglycerides.

10. Fights Cold and Flu

Cayenne pepper benefits include being full of beta carotene and antioxidants that support your immune system.

It aids in breaking up and moving congested mucus, and once this nasty mucus leaves the body, the symptoms of the flu or cold will diminish.

Besides helping as a natural remedy for the flu, cayenne pepper also raises your body temperature, which makes you sweat and increases the activity of your immune system. As a vitamin C food, cayenne pepper may also help you to kick that nasty cold.

11. Source of Vitamin A

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin; it is an antioxidant that reduces inflammation by fighting free radicals.

Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity; they benefit eye health, boost immunity and foster cell growth.

Cayenne pepper is a great source of vitamin A; in fact, with just two teaspoons of cayenne pepper, you are getting your fill of vitamin A for the day.

12. Contains Vitamin E

Vitamin E benefits include helping many organs in the body function properly and is extremely useful in naturally slowing the aging process.

This important and beneficial vitamin has the power to balance cholesterol, fight free radicals, repair damaged skin, balance hormones, repair damaged skin and hair, improve vision and increase energy levels … and cayenne pepper is an important provider of vitamin E.

13. Prevents Allergies

Because cayenne is an anti-inflammatory agent, it has the power to prevent allergies and the symptoms related to allergies. A food allergy, for example, is a measurable response to consuming a specific food.

Food allergies, or intolerances, can be caused by a condition known as leaky gut (intestinal permeability), when proteins and food particles pass through the gut and cause systemic body inflammation.

Leaky gut is like having the gates broken from your intestines to your bloodstream so that toxins, microbes and undigested food particles can now get through. When this happens, it causes inflammation throughout your body, leading to a variety of diseases.

14. Possible Anti-Cancer Agent

Studies suggest that capsaicin may have a role as a natural remedy for cancer, including in the management of prostate cancer.

One study conducted at University of California at Los Angeles School of Medicine found that this important ingredient in cayenne pepper is able to inhibit the growth of cancer cells and prevent the activation of new dangerous formations.

There is also data from California’s Loma Linda University that suggests that cayenne pepper benefits include being effective in helping prevent lung cancer in smokers.

Cayenne pepper’s high amounts of capsaicin serves as a substance that can stop the formation of tobacco induced tumors in the lung. Similar effects have also been found in liver tumors when they were exposed to cayenne pepper.

15. Anti-Fungal Properties

The final cayenne pepper benefit is its ability to kill fungus and prevent the formation of fungal pathogens. Cayenne pepper was investigated to determine its in vitro antifungal activity, and the results found that it was active against 16 different fungal strains, including Candida.

Candida is a fungus that aids with nutrient absorption and digestion, when in proper levels in the body. When it overproduces, however, the typical candida symptoms may appear.

This includes hormone imbalance, joint pain, digestive problems and a weak immune system.

How to Use

Cayenne peppers are available year-round in supermarkets or health food stores. You can find them in fresh, dried or powdered form.

Because powdered cayenne pepper is sometimes a mix a poorer quality herbs, it’s best to buy cayenne peppers fresh; however, if you are using dried or powered pepper, the health benefits are still awesome.

Just be sure to buy your powder from a trusted company. Go for powders that are authentic and branded products — there are even organic options.

In the store, look for raw, fresh chilies that have a brilliant red color and a healthy stem. Make sure there aren’t any spots, mold or spoiled tips.

The pepper should look wholesome and firm. Once at home, store your peppers inside the refrigerator in a plastic bag; they will stay fresh for about a week.

Dry peppers are also available at the supermarket, especially health food stores. Dry peppers can be stored using airtight containers in a cool and dark place.

Dried cayenne peppers can be milled to powder using a hand mill.

Fresh cayenne chili peppers can be used to make spicy drinks, sauce, chutney or can even be used for pickling. Make sure you wash them well first — you want to use any dirt, sand or fungicides.

Here’s a breakdown of some simple ways to use cayenne in your daily health regime:

• Add it to meals: Taking cayenne pepper that is dried or powdered, you can add to meals for a spicy (and healthy) kick. It can be added to meat, pasta, eggs, nuts and veggies — there are a ton of options. Start with a 1/2 teaspoon or so, and then work your way up. Remember that it adds heat and can be too much for people who are  spice-sensitive.
• Drink it: If you want a quick fix that will help you to experience these amazing cayenne pepper benefits, an easy way to get it in your body is by taking a cayenne pepper drink by mixing the powder with water and lemon, which is similar to the drink consumed during the cayenne pepper diet, so it will give you the same detoxifying results.
• Take capsules: Cayenne capsules or capsaicin capsules are also available for purchase. When taking cayenne pills, read the label carefully for dosage instructions. It’s best to start with a lower dose to monitor how your body reacts.
• Apply it topically: There are also creams that contain capsaicin, the main component of cayenne pepper, that can be found in most stores. These creams are used to treat skin infections, sore muscles and tension. By rubbing a small amount of cream on the affected area, you will feel the pain and irritation subside. If you are using a cream, make sure to read the directions carefully so that you don’t use too much. Also, be sure to wash your hands after applying capsaicin cream because it can cause a burning sensation on your hands; try washing with vinegar and water for the best results.

Recipes

There are a ton of ways to add cayenne pepper benefits to your diet and take advantage of these awesome benefits. It can be added to spicy foods — meat dishes, nuts and seeds — and even drinks.

Try our Secret Detox Drink Recipe that not only tastes great, it will help you burn fat, lose weight, balance blood sugar levels, and get your body healthy. Adding natural detox drinks to your diet can help you improve your quality of life.

Make a delicious sauce using this Roasted Red Pepper Sauce with Chicken Recipe. This dish is very healthy, delicious, fast and easy to make. With just one-quarter teaspoon, you are getting a ton of cayenne pepper benefits, like blood sugar regulation.

Do you enjoy spicy buffalo sauce? You need to try our Buffalo Wings Recipe. This recipe is an all time favorite; the wings have all the flavor of conventional wings without the gluten and artificial ingredients. Plus, they’re super easy to make.

Interesting Facts

The chili originated in Central and South America. It’s named after the capital city of the French Guiana, Cayenne. From seeds found on the floors of caves that were ancient human dwellings and from ancient fossil feces, scientists have found that people were eating peppers as early as 7000 B.C.

Cayenne is one of the main foods of the Hunzas in Asia, along with apricots and their pits, millet and other simple foods. These people live to over a hundred years of age, which some say is because of their natural immune-boosting and anti-inflammatory foods that they consume daily.

Cayenne peppers were even growing in the Hawaiian Islands in as early as 1897; these smaller and more pungent fruits were called “Hawaiian Chili Peppers.”

Today, you can find cayenne pepper all over the world, and it now has a reputation for its health benefits.

An interesting and popular detox and weight loss regime recently has been the cayenne pepper diet, which is a “cleanse” that flushes toxins from the body. The diet consists of a lemon and cayenne drink that is consumed about six times a day, and this lasts for about 10 days.

The drink recipe calls for two tablespoons of lemon or lime juice, two tablespoons of real maple syrup, a pinch of cayenne pepper and eight ounces of water.

Risks, Side Effects and Interactions

Medicinal lotions and creams that contain capsicum extract are known to be safe for most adults when applied to the skin and consumed. The active chemical in capsicum, capsaicin, is approved by the FDA as an over-the-counter product, so it can be sold without a prescription.

When applied topically, cayenne pepper side effects may include skin irritation, burning and itching. It can also be extremely irritating to the eyes, nose and throat, so be careful when using cayenne pepper on sensitive skin or around the eyes.

When consumed in moderate doses, side effects can include upset stomach and irritation, sweating, flushing and runny nose.

Because cayenne pepper may increase bleeding during and after surgery, it’s best to stop using cayenne pepper as a natural medication at least two weeks before a scheduled surgery.

Medications that slow blood clotting, such as anticoagulant and antiplatelet drugs, interact with cayenne pepper and should be avoided if you are using cayenne pepper as a natural health remedy.

Some medications that slow blood clotting include:

• aspirin
• clopidogrel
• diclofenac
• ibuprofen
• naproxen
• warfarin

Capsicum can also increase how much theophylline — a bronchodilator that can treat asthma and other lung problems — the body can absorb. Therefore, taking capsicum alongside theophylline might increase the effects and side effects of theophylline.

It’s wise not to use cayenne pepper on children under the age of two. It can be irritating and may lead to a negative reaction, especially on the skin.

Final Thoughts

• Cayenne is a shrub that grows long pods called chili peppers. The pepper’s active ingredient, capsaicin, is valued for its therapeutic effects.
• Cayenne pepper is consumed in whole and powder forms for its health benefits. You’ll find capsaicin supplements or topical creams online or in health food stores.
• Some of the most well-known cayenne pepper benefits include its ability to aid digestion, relieve migraines, prevent blood clots, promote detoxification, relieve pain, support weight loss and boost metabolism.

The post Cayenne Pepper Benefits Your Gut, Heart and More appeared first on Dr. Axe.

Did you know that plum remains were found in Neolithic Age archaeological sites along with olives, grapes and figs? In fact, plums may have been one of the first fruits domesticated by humans, and when you take into consider the wide range of plum benefits there are, it makes perfect sense.

Those round red plums that you pass in the grocery store during the summer and autumn months are choke-full of antioxidants that help to fight disease and signs of aging, along with a whole host of other plum benefits. That’s not to mention prunes and prune juice, which come from dried plums and help regulate digestion.

When you dig a little deeper into plum nutrition, it’s easy to see why this fruit is valued in traditional medicine for its healing and nourishing effects. Read on to learn more about this wonderful fruit and the plum benefits you can get from eating it.

What Are Plums?

A plum is a fruit of the subgenus and genus Prunus. Plums are in the same family as benefit-rich cherries and peaches, as they are all flowers that make fruit with a groove running down one side and a smooth stone or pit.

Commercial plum trees are medium-sized, usually pruned to 16 feet in height. The plums are usually between one to three inches in diameter, and their shape is globe-like or oval.

Plums are characterized as drupes. That means the fleshy fruit surrounds a single hard seed.

Plums come in a wide variety of colors and sizes. Some are much firmer-fleshed than others, and the colors range from yellow to white, green and red. The red plum tends to be the most common and popular variety.

The taste of the plum ranges from sweet to tart. The fruit is juicy and delicious when eaten fresh, and it can also be dried, used in jam-making and added to other recipes. Plum juice can even be fermented into plum wine.

Dried plums (or prunes) are also sweet and juicy. Plus, they contain several antioxidants and are considered a top antioxidant food, accounting for the numerous plum benefits.

Plums and prunes are both known for their laxative effect. That is attributed to various compounds present in the fruits, such as dietary fiber, sorbitol and isatin.

Because they aid the digestive system, prunes and prune juice are often used to help regulate the functioning of the digestive system.

A 2013 paper published in Critical Reviews in Food and Science Nutrition suggests that snacking on dried plums may increase satiety and reduce the subsequent intake of food. Thus, the plum benefits health by helping control obesity, diabetes and related cardiovascular diseases.

Despite their sweet taste, dried plums do not cause a major rise in blood glucose and insulin after meals, and plum benefits don’t end there.

Dried plums also affect the gastrointestinal tract by preventing constipation and possibly colon cancer. The bioactive compounds in dried plums, and their metabolites, may also act as antibacterial agents in both gastrointestinal and urinary tracts.

You may have also heard of umeboshi plums, which are a staple in Japanese cuisine. Umeboshi plums are also called “sour plum” or “Japanese plum.” However, they are made from dried and pickled ume fruit, which is closely related to the apricot.

There’s also the kakadu plum, but this type of plum is actually more similar to an almond. It stays on the kakadu plant after ripening and has a similar size to an olive or cherry.

Nutrition Facts

The many plum benefits are a result of its vitamin and mineral content. Plums not only aid digestion, but they’re also known to improve cardiovascular health, boost the immune system, aid skin health, fight free radicals and lower cholesterol.

A one-cup serving of sliced plums (about 165 grams) contains approximately:

• Calories: 76
• Total Carbohydrates: 18.8 g
  • Fiber: 2.3 g
  • Sugar: 16.4 g
• Total Fat: 0.5 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.2 g
• Sodium: 0 mg
• Vitamin A: 569 IU (19% DV)
• Vitamin C: 15.7 mg (17% DV)
• Copper: 0.1 mg (11% DV)
• Vitamin K: 10.6 mcg (9% DV)
• Potassium: 259 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, plums contain some vitamin E, thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, manganese and zinc.

Plum Benefits

1. High Source of Antioxidants

One major plum benefit is its powerful antioxidant properties. Plums provide vitamin C and phytonutrients, such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. High-antioxidant foods help prevent certain types of cell damage, especially those caused by oxidation.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what is known as oxidative damage — or the formation of free radicals. Free radicals are very dangerous to the body’s tissues and have been connected to serious health conditions like cancer and premature aging.

The body uses antioxidants to prevent itself from the damage caused by oxygen.

A 2009 study published in the Journal of Medicinal Food suggests that plums are rich in natural antioxidants and protect granulocytes (a type of white blood cells) from oxidative stress. The study was designed to test the anti-radical activity of seven varieties of plums.

Their protective effects against oxidative stress were comparatively evaluated in the white blood cells of mice. Researchers concluded, “The results suggest that individual polyphenolics contribute directly to the total protective effect of plums.”

Some other benefits of eating plums and other antioxidant foods potentially include slower aging, glowing skin, reduced cancer risk, detoxification support and longer life span.

2. Aids Digestion

Plums are a good source of dietary fiber and help regulate the digestive system. Dried plums, or prunes, in particular, are more effective in aiding digestive disorders like constipation.

Consuming plums and other high-fiber foods twice a day may help treat constipation. This is because plums have both soluble and insoluble fiber.

Soluble fiber, which is found in the pulp of a plum, dissolves into a gluey mass. This mass traps fats, sugars, bacteria and toxins and helps move them out of the body. It breaks down carbohydrates, helps lower bad cholesterol levels and may improve cardiovascular health.

Insoluble fiber, found in the skin of a plum, doesn’t dissolve. Its stiff components scrub the digestive tract lining — removing mucoid plaque, trapped toxins and other material.

Thus, plum benefits include being one of the best natural constipation remedies, promoting bowel regulation and steady blood sugar.

A 2016 study published in Molecular Nutrition and Food Research found that the carotenoids and polyphenols found in plums (and cabbages) reduced gastrointestinal inflammation and stimulated digestion in intestinal cells, and more recent animal research unearthed similar findings.

3. Can Lower Cholesterol

Dried plums also can help lower cholesterol levels naturally. The presence of soluble fiber in prunes can help lower LDL cholesterol by interfering with the absorption of dietary cholesterol.

Prunes can lower cholesterol by binding to bile acids and removing them from the body. These bile acids are compounds that are used to digest fat. They are made by the liver from cholesterol.

When they’re removed from the body through stool, the liver must create new bile acids. This uses up more cholesterol, resulting in the lowering of cholesterol in circulation.

4. Helps Improve Cardiovascular Health

The flavonoids and phenolic components — such as anthocyanins, chlorogenic acids, quercetin and catechins — present in plums have anti-inflammatory effects on the different bodily cells. Anti-inflammatory foods help prevent health conditions such as high cholesterol, diabetes and cardiovascular diseases.

The vitamin K present in plums is also beneficial to the heart, so consider addressing the all-too-common vitamin K deficiency right away. This vitamin has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks.

It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits. Vitamin K helps prevent hardening of the arteries because it can keep calcium out of your artery linings and other body tissues, where it can cause damage.

Some studies show that vitamin K is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries. Consuming proper levels of vitamin K is important for preventing high blood pressure and decreasing the chances of cardiac arrest.

A promising 2014 study published in the Journal of Nutrition found that dietary intake of vitamin K is associated with a reduced risk of cardiovascular, cancer or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

An animal study conducted at the University of Minnesota found that when mice were fed diets containing 0.15 percent cholesterol and dried plum powder for five months, the dried plum powder appeared to help slow the development of atherosclerosis, which is the primary cause of heart disease and stroke.

5. Supports Cognitive Health

The phytonutrients present in plums serve as one of the major plum benefits because they help reduce inflammation in neurological areas, and they improve the ability to learn and retain information. This means that plums can help prevent age-related neurodegenerative disorders.

A 2015 study published in the British Journal of Nutrition states that “aging accompanied by a decline in cognitive performance may be a result of the long-term effects of oxidative stress on neurologic processes.” The study was designed to observe the effects of polyphenol-rich oriental plums on cognitive function and the disposition of protein expression in the brain of mice that were fed a high-cholesterol diet for five months.

The results showed that cholesterol concentrations in both the blood and the brain were significantly higher in the group eating a high-cholesterol diet when compared to the control and high-cholesterol diet with oriental plums groups. Researchers concluded that incorporating oriental plums into a high-cholesterol diet can improve some of the symptoms of neurodegenerative conditions (or neurons in the brain).

Plums are also considered a nutraceutical fruit that can support cognition due to various factors, including combating inflammation and free radicals.

6. Aids Skin Health

The vitamin C content in plums serves as a benefit to the skin and blood vessels. A 2007 study published in the American Journal of Clinical Nutrition evaluated more than 4,000 women ages 40–74 and found that higher vitamin C intakes lowered the likelihood of a wrinkled appearance, dryness of the skin and helped naturally slow aging.

A scientific review published in 2017 indicates that vitamin C is important for the maintenance of skin. It works as a protective factor against UV-induced photodamage and stimulates collagen synthesis.

Vitamin C is used to form an important protein that helps make skin, tendons, ligaments and blood vessels. It helps with wounds, and it forms scar tissue.

There is even some evidence that using vitamin C skin cream can decrease the amount and duration of skin redness following cosmetic skin procedures, such as wrinkle or scar removal.

7. Boosts Immune System

The vitamin C content in plums is beneficial to individuals whose immune systems are weakened due to stress. Considering that stress has become a common condition in our society, a sufficient intake of vitamin C foods can serve as an ideal tool for one’s overall health.

A 2006 study published in the Annals of Nutrition and Metabolism states that “vitamin C contributes to maintaining the redox integrity of cells and thereby protects them against reactive oxygen species generated during the respiratory burst and in the inflammatory response.”

The results of the study, testing the effects of vitamin C and zinc on clinical conditions, found that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections, including preventing the common cold. Furthermore, vitamin C and zinc reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections, especially in children in developing countries.

The anti-inflammatory effects of the polyphenols in plums also help boost immune function, while the oriental plum has shown immunostimulatory effects.

8. Reduces Risk of Diabetes

Diabetes is an illness that causes elevated blood sugar levels. If the pancreas does not produce proper amounts of insulin, or if our cells cannot properly process insulin, it results in diabetes.

Because the glucose is not properly utilized, it accumulates in the bloodstream, resulting in the common indicator of diabetes: high blood glucose or sugar.

Plums have a low glycemic index, and plum extracts aid in the reduction of blood glucose and triglyceride levels in the body. The presence of flavonoids is another plum benefit because they protect the body against insulin resistance.

The presence of soluble fiber in plums helps normalize blood sugar levels. Soluble fiber helps the stomach empty at a slower rate.

This affects blood sugar levels and has a beneficial effect on insulin sensitivity. It also helps control diabetes.

Results from three prospective longitudinal cohort studies show that greater consumption of specific whole fruits, including prunes and plums, is associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk.

9. Boosts Bone Health

The polyphenols and potassium in plums are beneficial to the bones because they enhance bone density and prevent bone loss. This can be extremely helpful for people with osteoporosis.

The potassium found in plums is needed to help protect bones from becoming weak and prone to breaks or fractures. When people have low potassium levels, their bones are not properly buffered from the effects of sulfer acids, and they can become demineralized, weak and porous. This is what increases the risk for osteoporosis and fractures.

Osteoporosis is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and even a Dowager’s hump. It’s generally seen in older women over the age of 50.

The main causes of osteoporosis include aging, emotional stress, nutritional deficiencies and hormonal imbalances. Plums, and other high-potassium foods help strengthen bones and improve bone formation.

In fact, a 2017 study conducted on postmenopausal women concluded that “the findings of our studies and others strongly suggest that dried plum in its whole form is a promising and efficacious functional food therapy for preventing bone loss in postmenopausal women, with the potential for long-lasting bone-protective effects.”

Uses in Traditional Medicine

In traditional medicine, tart or sour foods are consumed in colder months in order to benefit liver qi and nourish the lungs. When the temperature outside gets colder and respiratory conditions become more prevalent, eating plums is meant to help eliminate this dampness.

Prunes are used in traditional medicine for their laxative effects. Eating prunes can help aid digestion and relieve constipation. They are also used in improve heart health because of their fiber content.

Plum vs. Prune vs. Peach

Prunes are plums that have been dried naturally. Actually, the term “prunes” is dying out in popularity.

Nowadays, the official term is “dried plums.” Most prunes that you find in the grocery store come from certain plum trees that grow plums that can be dried while still containing the seed.

Many people turn to prunes for their fiber content in order to relieve constipation and other digestive issues. You get all of the benefits of plums packed into a dried-up, wrinkly prune.

However, keep in mind that a cup of sliced plums and a cup of prunes are not equivalent when it comes to their nutrition content. Prunes contain higher concentrations of most nutrients, but they also contain more calories and sugars per serving, so don’t overdo it.

Some people find the idea of eating prunes less than appealing, so they turn to prune juice for its mild laxative effect. Prune juice can also help strengthen bones and improve heart health.

The peach is a fresh fruit that belongs to the same genus as plums. Like plums, peaches are packed with disease-fighting antioxidants, including all five classifications of carotenoids.

Peach nutrition also includes a good amount of vitamin A, vitamin C and potassium. Head-to-head, however, plums provide higher amounts of these micronutrients.

Like plums, peaches can be consumed to boost the health of your heart, eyes, skin and digestion. They help reduce inflammation and fight oxidative stress that contributes to disease.

Uses

You can find fresh plums in your local grocery store or farmers market in the summer and autumn months, usually from the end of May to October.

When shopping for fresh plums, look for ones that are slightly firm and that yield somewhat to pressure. Don’t go for the plums that are already soft or bruised.

If the plum has a sweet aroma, it’s ready to eat. And don’t forget that you can eat the skin of plums when you eat them fresh, but some recipes call for peeled plums too.

Plums should be stored in the refrigerator, unless the plum is too firm and you want it to ripen quickly — then keep it at room temperature in a dark place, like a paper bag.

There are so many fun and healthy ways to incorporate plums into your diet. Plums make a great addition to so many baked goods, snacks and salads. Try adding this delicious fruit to:

• tarts
• pies
• ice pops
• salads
• oatmeal
• yogurt
• smoothies
• pudding

Dried plums are available year-round. They are also beneficial to your health.

Just like fresh plums, they can be added to a number of healthy dishes. They are soft, sweet and deeply flavored.

Sometimes people mix prunes and port wine or brandy to intensify the flavor. Use dried plums, or prunes, in:

• cake
• ice cream
• dressings
• salads
• chicken dishes
• pork dishes
• pancetta dishes
• dinner tarts

Plums are great with breakfast. They’re soft, sweet and easy to digest. Adding them to your morning yogurt or oatmeal is a great way to take advantage of these amazing plum benefits.

Try adding sliced plums to this Almond Flour Pancakes Recipe. They also are delicious in this gluten-free Quinoa Porridge Recipe.

Add a small plum to your fruit smoothies, like this Berry Smoothie Recipe.

Believe it or not, plums are delicious with lunch and dinner recipes too — like this Fall Chicken Salad Recipe. Sliced plums add a great sweetness to this salad, or you can try dried plums for a richer flavor.

Looking for a super healthy way to eat plums for dessert? Add them to this delicious Frozen Berries with Coconut and Lime Recipe. The plums, berries, coconut and lime create a refreshing dessert, and it will satisfy your sweet tooth.

Risks and Side Effects

Plums contain oxalates, which may cause kidney stones. For this reason, people with the history of kidney stones should avoid consuming plums.

It’s also believed that in some people, these oxalates decrease calcium absorption, which results in calcium levels rising in the kidneys. Ultimately, this may cause formation of small or even large stones in the kidneys and the bladder.

People with kidney stones may be able to eat a small amount of plums, so take it slow and pay close attention to the results of plum consumption.

Final Thoughts

• A plum is a fruit in the same family as peaches and cherries. It’s one of the first fruits that was domesticated by humans.
• What do plums do for your body? Plum benefits come from their high antioxidant content, which helps fight disease. Plum benefits also include the ability to help boost your immune system, improve the health of your heart and boost brain function.
• Plums also provide a range of micronutrients, including a good amount of vitamin C, vitamin K, vitamin A and potassium. Plus, plums are high a good source of fiber, especially when they are dried, which explains the plum benefits for digestion.

The post Plum Benefits Your Digestion & Cardiovascular Health appeared first on Dr. Axe.

Vitamin B2, also called riboflavin, is an important vitamin that also acts as an antioxidant within the body. Because it’s a water-soluble vitamin, like all B vitamins, vitamin B2 must be obtained through a healthy diet and replenished often — ideally every day — in order to avoid vitamin B2 deficiency.

All B vitamins are used to help digest and extract energy from the foods you eat. They do this by converting nutrients from carbohydrates, fats and proteins into useable energy in the form of “ATP.”

For this reason, vitamin B2 is needed for the functioning of every single cell within your body. That’s why vitamin B2 deficiency, or lack of riboflavin foods in your diet, can contribute to a number of serious side effects, including anemia, fatigue and a sluggish metabolism.

What Is Riboflavin?

What does vitamin B2 do? Roles of vitamin B2 include:

• maintaining healthy blood cells
• boosting energy levels
• facilitating in a healthy metabolism
• preventing free radical damage
• contributing to growth
• protecting skin and eye health
• and much more

Vitamin B2 is used in combination with other B vitamins, which make up the “B vitamin complex.” In fact, B2 must be present in high enough amounts in the body to allow other B vitamins, including B6 and folic acid, to properly do their jobs.

All B vitamins are responsible for important functions, including contributing to nerve, heart, blood, skin and eye health; reducing inflammation; and supporting hormonal function. One of the most well-known roles of B vitamins is maintaining a healthy metabolism and digestive system.

Vitamin B2/riboflavin has been shown to act like an antioxidant nutrient. It helps prevent lipid peroxidation and oxidative injury, both of which contribute to chronic health problems, such as cardiovascular disease and neurological diseases.

Vitamin B2 also plays an important role in enzymatic reactions. There are two coenzyme forms of riboflavin: flavin mononucleotide and flavin adenine dinucleotide.

Health Benefits

1. Helps Prevent Headaches, Including Migraines

Vitamin B2 is a proven method for dealing with painful migraine headaches. Physicians commonly prescribe riboflavin in high doses of 400 milligrams daily for at least three months as a preventive treatment for headaches or as a remedy for those who regularly experience serious migraine attacks.

Supplementing with riboflavin, especially if you have a known vitamin B2 deficiency, has been shown to be a natural headache remedy and reduce the frequency of migraines. One review of 11 articles concluded that supplementing with riboflavin was effective at reducing the duration and frequency of migraine symptoms with minimal risk of side effects. Another study had similar findings, showing that taking a high dosage of riboflavin cut migraine frequency in half and reduced the need for medications after just three months of treatment.

One type of combination product that contains riboflavin, magnesium and coenzyme Q10, called Dolovent, is now used to manage migraine symptoms when taken in dose of four capsules daily (two capsules in the morning and two capsules in the evening for three months).

2. Helps Support Eye Health

Studies show that riboflavin deficiency increases the risk for certain eye problems, including glaucoma. Glaucoma is the leading cause of loss of eyesight/blindness.

Vitamin B2 can help prevent eye disorders, including cataracts, keratoconus and glaucoma. Research shows a correlation between people who consume plenty of riboflavin and decreased risks for eye disorders that can appear as someone ages.

To treat eye disorders, riboflavin drops are applied to the corneal surface of a patient who suffers from glaucoma. This allows the vitamin to penetrate through the cornea and increase the strength of the cornea when used with light therapy.

3. Boost Heart Health

One of the most impressive riboflavin benefits is its powerful effect on heart health. Riboflavin works by regulating levels of homocysteine, an amino acid found throughout the body. When homocysteine builds up in the blood, it can cause arteries to narrow and skyrocket the risk of heart disease, making it vital to keep homocysteine levels under control.

Several studies have demonstrated the direct impact that riboflavin may have on heart health. One animal model published in Heart International, for instance, showed that riboflavin treatment helped improve heart function in rats with heart failure caused by diabetes. Meanwhile, other studies have also found that riboflavin deficiencies are more prevalent in people with heart disease, and a deficiency could be linked to a higher risk of congenital heart defects.

4. Can Help Prevent and Treat Anemia

Anemia is caused by several factors, including decreased red cell production, the inability to carry oxygen to the blood and blood loss.

Is riboflavin good or bad for you if you suffer from anemia? Vitamin B2 is involved in all of these functions and helps prevent and treat cases of anemia.

Vitamin B2 is required for steroid hormone synthesis and red blood cell production. It also helps the transportation of oxygen to the cells and helps mobilize iron.

When people experience riboflavin deficiency without enough vitamin B2 present in their diets, they become more at risk for developing anemia and sickle cell anemia.

Low levels of vitamin B2 are correlated with both of these conditions that involve an underutilization of oxygen and problems with red blood cell production. These conditions can result in fatigue, shortness of breath, inability to exercise and more.

Research suggests that vitamin B2 is also effective in helping lower high amounts of homocysteine in the blood. This condition occurs when someone is unable to convert the chemical homocysteine present in blood into amino acids for the body to use. Supplementing with vitamin B2 (riboflavin) has been shown to help correct this condition and balance homocysteine levels.

5. Needed for Maintaining Proper Energy Levels

Riboflavin is considered a vital component of mitochondrial energy. Vitamin B2 is used by the body to metabolize food for energy and maintain proper brain, nerve, digestive and hormone function. This is why riboflavin is very important for growth and bodily repair.

Without high enough levels of riboflavin, riboflavin deficiency occurs, and the molecules found in carbohydrate, fat and protein foods are not able to be properly digested and used for “fuel” that keeps the body running. This type of bodily “fuel” is called ATP (or adenosine triphosphate), often called the “currency of life.” The predominant role of mitochondria is the production of ATP.

Vitamin B2 is needed in order to break down proteins into amino acids, fats and carbohydrates in the form of glucose. This helps convert nutrients from food into usable bodily energy that helps maintain a healthy metabolism.

Riboflavin is also needed to regulate proper thyroid activity and adrenal function. A riboflavin deficiency can increase the odds of thyroid disease.

It also is useful in calming the nervous system, battling chronic stress, and regulating hormones that control appetite, energy, mood, temperature and more.

6. Provides Antioxidant Properties and Defends Against Cancer

Studies have found that vitamin B2 intake is inversely associated with with some of the most common types of cancer, including colon cancer and breast cancer. Vitamin B2 benefits the immune system because it acts as an antioxidant that controls the presence of damaging free radicals within the body.

Vitamin B2 riboflavin is required for the production of an antioxidant called glutathione, which acts as a free radical killer and also detoxes the liver.

Free radicals are what age the body. When they go uncontrolled, it can result in the development of various disease.

Vitamin B2 plays a part in defending against disease by maintaining a healthy lining within the digestive tract, where much of the immune system is stored. A healthy digestive system allows the body to absorb and use the most nutrients from your diet that it can. Thus, a riboflavin deficiency can mean fewer nutrients properly being used for bodily energy.

Riboflavin and other B vitamins are correlated in preliminary studies with helping to prevent certain types of cancer — including colorectal cancer, esophageal cancer, cervical cancer, breast cancer and prostate cancer. Although more research is still needed to know the exact role of riboflavin in cancer prevention, at this time researchers believe that vitamin B2 works to minimize the effects of cancer-producing carcinogens and oxidative stress caused by free radicals.

7. Protects Healthy Hair and Skin

Vitamin B2 riboflavin plays a role in maintaining collagen levels, which makes up healthy skin and hair. Collagen is needed to maintain the youthful structure of skin and prevent fine lines and wrinkles.

A riboflavin deficiency can make us look aged quicker. Some research suggests that riboflavin can decrease the time needed for wound healing, reduce skin inflammation and cracked lips, and help naturally slow signs of aging.

8. May Help Prevent Neurological Diseases

Evidence suggests that vitamin B2 may exert a neuroprotective effect and offer protection against some neurological disorders, such as Parkinson’s disease, migraines and multiple sclerosis. Researchers posit that vitamin B2 has a role in some pathways that are hypothesized to be impaired in neurological disorders.

For example, vitamin B2 serves as an antioxidant and assists myelin formation, mitochondrial function and iron metabolism.

Uses in Traditional Medicine

English biochemist Alexander Wynter Blyth was the first to observe vitamin B2/riboflavin in 1872 when he noticed a green-yellow pigment found in milk. However, it wasn’t until the early 1930s that riboflavin was actually identified by Paul Gyorgy, the same biochemist credited with the discovery of other B vitamins like biotin and vitamin B6.

Even before vitamin B2 was isolated by scientists, practitioners of traditional medicine systems, such as Ayurveda, recommended foods that were high in B vitamins to improve energy, functioning of the nervous system, and health of the eyes, skin, hair and liver. Vitamin B2 foods, including meat, organ meats like liver, dairy such as yogurt, eggs, nuts like almonds, mushrooms, and green vegetables were viewed as important for slowing the aging process and promoting growth in the young.

These foods are still recommended for people with migraines, anemia, sluggish metabolisms and weakened immune systems.

In Traditional Chinese Medicine, vitamin B2 foods are considered essential for dealing with stress and helping your body use other nutrients, including folate and vitamin B12. To maintain healthy levels of red blood cells, prevent fatigue and support the metabolism, it’s recommended that a balanced diet include B2 foods like meats, organ meats, eggs, soybeans (fermented types), spinach, beet greens, broccoli, bok choy, shiitake mushrooms and tempeh.

Riboflavin Foods

What foods contain vitamin B2? Although it’s primarily found in meat and dairy products, vitamin B2/riboflavin is found in plant foods like legumes, vegetables, nuts and grains.

Riboflavin and other B vitamins are also usually found in most fortified whole-grain and enriched carbohydrate products, including breads, cereals, granola bars and pastas. Normally these foods are enriched with vitamins and minerals, including vitamin B2 riboflavin, after they have been processed and many of the naturally occurring nutrients have been either removed or destroyed.

Because many people commonly consume packaged and refined carbohydrate products, this is the main reason most adults are able to meet their daily requirement for riboflavin in most situations and avoid riboflavin deficiency.

When you acquire vitamin B2 in this way, you consume a synthetic version of the vitamin that’s been purposefully added to food. Products that synthetically add vitamins and minerals say the words “enriched” or “fortified” on the packaging.

This is unlike unprocessed products that naturally contain B vitamins, like meat, eggs and seaweed.

Here are a few of the top riboflavin foods to add into your diet:

1. Beef Liver — 3 ounces: 3 milligrams (168 percent DV*)
2. Natural Yogurt —1 cup: 0.6 milligram (34 percent DV*)
3. Milk — 1 cup: 0.4 milligram (26 percent DV*)
4. Spinach — 1 cup, cooked: 0.4 milligram (25 percent DV*)
5. Almonds — 1 ounce: 0.3 milligram (17 percent DV*)
6. Sun-Dried Tomatoes — 1 cup: 0.3 milligram (16 percent DV*)
7. Eggs — 1 large: 0.2 milligram (14 percent DV*)
8. Feta Cheese — 1 ounce: 0.2 milligram (14 percent DV*)
9. Lamb — 3 ounces: 0.2 milligram (13 percent DV*)
10. Quinoa — 1 cup, cooked: 0.2 milligram (12 percent DV*)
11. Lentils — 1 cup, cooked: 0.1 milligram (9 percent DV*)
12. Mushrooms — 1/2 cup: 0.1 milligram (8 percent DV*)
13. Tahini — 2 tablespoons: 0.1 milligram (8 percent DV*)
14. Wild-Caught Salmon — 3 ounces: 0.1 milligrams (7 percent DV*)
15. Kidney Beans — 1 cup, cooked: 0.1 milligrams (6 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

B2 Deficiency

A deficiency in this key vitamin can take a serious toll on many aspects of health. However, riboflavin deficiencies alone are very rare. Instead, riboflavin deficiencies are often coupled with deficiencies in other water-soluble vitamins, such as thiamine and niacin.

Alcoholics are at a greater risk of deficiency due to both a decreased intake and impaired vitamin absorption. Additionally, individuals who don’t consume meat or dairy and those with dietary restrictions may be at an increased risk.

Some of the most common riboflavin deficiency symptoms include:

• Sore throat
• Cracks in the lips and corners of the mouth
• Swollen tongue
• Scaly skin
• Redness of the lining of the mouth and throat
• Weakness

Riboflavin levels are not typically included in routine blood tests, so it’s important to talk to your doctor if you notice any symptoms or are at an increased risk of riboflavin deficiency. Together you can determine the best course of treatment to ensure you’re getting enough riboflavin to meet your needs.

Supplements and Dosage

According to the USDA, the daily recommended allowance of vitamin B2/riboflavin is as follows:

Infants:

• 0–6 months: 0.3 mg/day
• 7–12 months: 0.4 mg/day

Children:

• 1–3 years: 0.5 mg/day
• 4–8 years: 0.6 mg/day
• 9–13 years: 0.9 mg/day

Adolescents and adults:

• Males age 14 and older: 1.3 mg/day
• Females age 14–18 years: 1 mg/day
• Females age 19 and older: 1.1 mg/day

While supplementing with B vitamins can be helpful, keep in mind that it’s always best to still aim to consume plenty of whole foods that naturally contain vitamin B2 and other essential nutrients. By eating a balanced diet that contains a variety of unprocessed, nutrient-dense foods, most people seem to acquire enough vitamin B2 and avoid vitamin B2 deficiency.

If you take a supplement that contains riboflavin, be sure to purchase a high-quality product that is made from real food sources.

Research shows that consuming vitamin B2 along with a meal increases the absorption of the vitamin significantly. This is true of most vitamins and minerals. They are absorbed much better by the body with a meal.

Risks and Side Effects

Because riboflavin is a water-soluble vitamin, there is minimal risk of toxicity as excess amounts are excreted through the urine. In fact, one study even showed that administering 400 milligrams of riboflavin per day to participants, which is over 200 times the recommended daily value, resulted in no negative side effects.

While riboflavin supplementation is available, including more foods high in vitamin B in your diet is typically a better option. Not only do these foods with vitamin B contain a good amount of riboflavin, but they also provide a host of other important vitamins and minerals as well to help improve your health.

If you suspect you may have a riboflavin deficiency, it’s best to talk to your doctor to determine the best course of treatment. Because riboflavin deficiencies typically occur alongside other micronutrient deficiencies, you may require supplementation with other B vitamins as well.

That said, research suggests that taking certain medications may impact the absorption rate of vitamin B2 in the body, potentially causing side effects. While these interactions are only known to be minor, they are something you want to speak with your healthcare professional about if you take any of the following prescription medications:

• Drying medications (anticholinergic drugs) — These can affect the stomach and intestines and can increase the amount of riboflavin that is absorbed in the body.
• Medications for depression (tricyclic antidepressants) — It’s possible that these can decrease the amount of riboflavin in the body.
• Phenobarbital (Luminal) — Phenobarbital might increase how quickly riboflavin is broken down in the body.
• Probenecid (Benemid) — It can increase how much riboflavin is absorbed in the body, possibly causing too much to linger, which can be problematic.

Final Thoughts

• Vitamin B2/riboflavin is an important water-soluble vitamin that plays a role in many aspects of health, especially energy production, neurological health, iron metabolism and immune system function.
• Vitamin B2 benefits include improvements in heart health, relief from migraine symptoms, protection against vision loss and neurological diseases, healthier hair and skin, and protection against certain types of cancer.
• Some of the top vitamin B2 foods include meat, fish, dairy and legumes. Riboflavin is also found in nuts, seeds and certain vegetables.
• Vitamin B2 deficiency is rare in most developed nations because vitamin B2 foods, such as meat, dairy, eggs, fish, legumes and certain vegetables, are usually available. Although meeting your needs through food sources is preferable, supplementation is also available. Vitamin B2 is also generally present in both multivitamins and B-complex capsules, making it simple to meet your daily needs.

The post Riboflavin (Vitamin B2) Benefits for Preventing Headaches, Heart Health & More appeared first on Dr. Axe.

Just the taste of mango can create a delightful tropical experience for your taste buds, but did you know that the mighty mango also delivers a healthy dose of vitamins, minerals and enzymes to benefit health? Not only that, but mango is also a great high-fiber food and high-antioxidant food as well.

It’s no wonder, then, that the this summer fruit is often referred to as the “king of fruits.”

The name mango come from the Tamil word mangkay or mangay — however, when Portuguese traders arrived and settled in Western India, they embraced the name manga, which eventually gave way to the modern-day version of mango.

Throughout history, every part of the mango — including the fruit itself, its skin, leaves, bark of its tree and even the pit — has been used as a health remedy in one form or another, but before diving headlong in to all things “mango nutrition,” here’s more of a backdrop on the sweet and delicious mango.

What Are Mangos?

Not to be confused with a tropical American hummingbird going by the same name, the mango is an oval-shaped, creamy, juicy and fleshy tropical fruit. It is actually considered a drupe or stone fruit, meaning it has a characteristic outer fleshy part surrounding a shell (pit or stone) with a seed inside.

Coconuts, cherries, plums, peaches, olives and dates are also drupes.

With a flavor often described as a cross between a peach and a pineapple — and like the benefits of pineapple, providing well over 20 vitamins and minerals — the mango is the fruit of a large evergreen that grows almost exclusively in the tropics and subtropics.

Mangos can vary in skin color — from green to red or yellow to orange — but the inner flesh of the mango is typically golden yellow.

Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America in approximately 300 or 400 A.D. and were first cultivated in Malaysia, Eastern Asia as well as Eastern Africa, but Portuguese explorers introduced mangos to the people of Africa and Brazil.

In India, giving someone a basket of mangos is considered an act of friendship.

Mangos have long been used in traditional forms of medicine thanks to their healing properties and the extensive mango benefits that this stone fruit has to offer as well. In Ayurvedic medicine, the mango is believed to be very nourishing and thought to help promote proper elimination, soothe the throat and increase fluids in the body by creating moisture.

Meanwhile, in Traditional Chinese Medicine, mangos are used to strengthen digestion, build up bodily fluids and ease coughing. Mangos are also thought to increase the body’s inner heat, which can improve circulation and nourish qi, which is the vital energy of the organs.

Native to Southern and Southeast Asia, the mango is one of the most cultivated fruits in the tropics. The common mango, or Indian mango, is the only mango tree routinely cultivated in several tropical and subtropical areas. It originated between 4,000 and 5,000 years ago in what is now present-day eastern India, Pakistan and Burma.

Prior to the fruit’s appearance and cultivation in California in approximately 1880, mango cultivation is thought to have begun in Florida and Hawaii earlier in the 1800s.

As the national fruit of India, Pakistan and the Philippines, as well as the national tree of Bangladesh, the mango fruit and its leaves are used ritually to decorate religious ceremonies, community festivals and celebrations, as well as weddings. It should come as no surprise to note that many stories in Indian mythology mention the mango plant. In fact, Buddha is said to have meditated in a mango grove under the shade of a mango tree.

India holds the title of being the world’s major producer of mangos — with over 1,000 varieties of mangos available — although China, Mexico, Brazil and Thailand cultivate mangos as well. In the U.S., Florida is the chief producer of mangos.

The mango is not only fascinating due to its longevity and popularity as a fruit, but it also has some unusual relatives. Did you know that mangos are from the same family as pistachios and cashews? It’s true.

Likewise, mango trees can grow to great heights — anywhere from 65 to 100 feet tall. They can also live for extended periods of time. In fact, some mango trees have lived for more than 300 years and continue to bear fruit at such a ripe old age.

Nutrition Facts

Belonging to the flowering plant family Anacardiaceae and going by the scientific name Mangifera indica L., mangos are filled with vitamins, minerals, fiber and antioxidants. Each serving is also relatively low in mango calories, making it an incredibly healthy and nutrient-dense food.

A one-cup serving of raw mango (about 165 grams) contains approximately:

• Calories: 99
• Total Carbohydrates: 24.8 g
  • Fiber: 2.6 g
  • Sugar: 22.6 g
• Total Fat: 0.6 g
  • Saturated Fat: 0.2 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.4 g
• Sodium: 1.7 mg
• Vitamin C: 60.1 mg (67% DV)
• Vitamin A: 1,780 IU (49% DV)
• Copper: 0.2 mg (20% DV)
• Folate: 71 mcg (18% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Vitamin E: 1.5 mg (10% DV)
• Vitamin K: 6.9 mcg (6% DV)
• Potassium: 277 mg (6% DV)
• Riboflavin: 0.1 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, the mango nutrition profile also contains a small amount of niacin, magnesium and pantothenic acid — as well as powerful antioxidants like zeaxanthin, quercetin, astragalin and beta-carotene.

Mango Benefits

1. Can Lower Blood Sugar Levels

Rich in fiber plus an array of power-packed antioxidants, adding mango to your diet can have a big impact on blood sugar levels. For example, one study out of Oklahoma actually found that supplementing with mango for 12 weeks significantly reduced blood sugar levels in obese adults.

In addition, research in 2020 revealed:

Mangos help maintain stable blood glucose and insulin levels post-consumption which in part correlates with increases of adiponectin levels. These results suggest mangos are a beneficial snack for those looking to lose weight or have a medical condition in which stabilizing postprandial glycemic response is critical. Future research on the long-term effects of mango consumption on satiety hormone levels and glucose response is warranted.

The fiber in mangos may also help promote normal blood sugar levels. Fiber passes through the gastrointestinal tract undigested, slowing the absorption of sugar in the process.

2. Helps Regulate Blood Pressure

Sometimes called “the silent killer,” high blood pressure places extra strain on the heart, forcing it to work harder to pump blood throughout the body so it can continue to work efficiently.

Mangos are rich in potassium, which is absolutely vital when it comes to regulating blood pressure. Plus, they’re also naturally low in sodium, a micronutrient that should be limited in those with high blood pressure.

Research conducted in Canada found that mango consumption in overweight and obese individuals led to a 3.5 percent reduction in systolic blood pressure after eight weeks.

3. Boosts Brain Health

Considered one of the best brain foods, mango nutrition is packed with vitamin B6, which is essential for maintaining brain function. In fact, some research suggests that a deficiency in this key vitamin could contribute to impaired cognitive function and neurological decline.

Vitamin B6 and other B vitamins are also crucial for maintaining the function of brain neurotransmitters and aid in supporting a healthy mood as well as regular sleep patterns.

Animal models have even shown that mango extract can help improve memory impairment and oxidative stress damage consistent with mild cognitive impairment.

4. May Protect Against Macular Degeneration

Age-related macular degeneration is a common condition that causes destruction of the macula, the part of the eye that provides sharp, central vision. It can lead to night blindness, blurry, distorted vision and even blindness.

In addition to the wealth of vitamins and minerals supplied by the mango nutrition profile, this powerful fruit also contains the antioxidant zeaxanthin. Zeaxanthin works to filter out harmful blue light rays, thereby playing a protective role in eye health as well as possibly preventing macular degeneration symptoms.

Studies show that increasing your intake of key antioxidants like zeaxanthin can help increase macular pigment density to preserve vision and prevent macular degeneration.

5. Supports Strong Bones

Mangos are an excellent source of bone-building vitamin K. This important nutrient is involved in bone metabolism and helps maintain adequate amounts of calcium in the bone tissue.

Interestingly enough, a study published in the American Journal of Clinical Nutrition actually found that a vitamin K deficiency may be associated with lower bone density and an increased risk of fractures.

6. Helps Optimize Heart Health

Heart disease is a major problem in the United States and around the world. Fortunately, switching up your diet and adding more nutrient-rich foods like mango to your menu may help optimize heart health to protect against heart disease.

Mangos contain high amounts of pectin, a type of soluble fiber that can help naturally lower cholesterol levels in the blood. Combined with the low sodium levels as well as high amounts of potassium and B vitamins, mango nutrition may help keep your heart healthy and reduce the risk of heart disease.

7. Combats Cancer Cell Growth

As previously mentioned, mangos are high in pectin. Pectin not only helps lower cholesterol levels in the blood, but may also guard against prostate cancer, according to some in vitro studies.

A compound within pectin combines with galectin-3, a protein that plays a role in inflammation and cancer progression. Additionally, high dietary intakes of vitamin C and beta-carotene, an antioxidant found within the mango, have also been linked to increased survival rates in men with prostate cancer.

Plus, one in vitro study conducted by the University of Queensland even found that extracts of mango flesh and peels were effective at blocking the growth of breast cancer cells as well. Although research is still in the early stages, this suggests that mangos may be a helpful part of natural cancer treatment protocol.

8. Slows Signs of Aging

Mangos are jam-packed with several anti-aging nutrients that can help slow the signs of aging to keep you looking youthful for as long as possible.

In particular, mangos are rich in vitamin A, a micronutrient that helps promote tissue repair and is often used topically to fight wrinkles and skin aging.

They’re also loaded with vitamin C, an antioxidant that protects against oxidative damage and boosts the production of collagen. Collagen is a type of protein that can slow signs of aging by reducing joint pain and preserving skin elasticity.

A 2020 randomized, clinical pilot study evaluated the effects of mango fruit intake on facial wrinkles and erythema in postmenopausal women. After 16 weeks, researchers concluded that the “results from this pilot study support the concept that regular intake of modest amounts of mangos may improve facial wrinkles.”

9. Helps Increase Immune Function

Your immune system is your body’s first line of defense against unwanted invaders and has everything to do with keeping you healthy and feeling your best. Squeezing in plenty of vitamin C, mangos can help support a healthy immune system to ward off illness and infection.

A study in the Annals of Nutrition & Metabolism actually found that getting enough vitamin C in your diet could help reduce the duration and severity of respiratory infections like the common cold, plus decrease the incidence of other conditions, such as malaria, pneumonia and diarrhea infections.

It’s also rich in polyphenols that help boost immunity.

10. May Improve Digestive Health

With nearly three grams of fiber in a single cup of fresh mango nutrition, adding this nutritious fruit to your daily diet can do wonders when it comes to the health of your digestive tract. Fiber can help add bulk to the stool to increase stool frequency in people with constipation.

High-fiber foods like the mango may also help protect against other gastrointestinal conditions, including hemorrhoids, GERD, intestinal ulcers and diverticulitis.

A 2023 randomized, controlled trial published in Food Science & Nutrition examined the effects of fresh mango consumption on gut health and the microbiome. Twenty-seven participants consumed 100 calories per day of either mangos or low-fat cookies in a 12-week crossover design study with a four-week washout period.

The mango group saw increases in healthy bacteria in the microbiome and a slight increase in bowel movements. Ultimately, the researchers found that “it can be concluded that consumption of mango may have positive effects on the gut health, which may yield possible health benefits for chronic disease that deserve further study.”

11. May Protect Against Asthma

As you may recall from the mango nutrition lineup, mangos are chock-full of beta-carotene and vitamin A. Due to this, the fruit could potentially act as an asthma natural remedy.

Asthma occurs as a result of inflammation in air passages, resulting in temporary narrowing of airways transporting air from the nose and mouth to the lungs. This leads to difficulty breathing, wheezing, coughing, chest tightness or even death.

Studies show that levels of vitamin A and beta-carotene may be lower in children with asthma. Although it’s unclear exactly what role these essential nutrients may play, these findings indicate that they may have some impact on allergic diseases, such as asthma.

Mango vs. Papaya

The mango and papaya are two types of tropical fruit — like cherimoya and pineapple guava — that have garnered a good amount of popularity for their delicious taste and versatility. Both are sweet, fleshy and loaded with an impressive array of important nutrients.

That said, there are several notable differences between these two fruits. For starters, they each belong to a different family of plants.

Mangos are native to South Asia, whereas papayas are thought to originate in the tropical regions of the Americas. In terms of appearance, the papaya is more oblong and has several seeds inside while the mango houses a single pit.

When it comes to nutrition, both are considered incredibly nutrient-rich ingredients. In a single cup, papaya packs in more vitamin C, vitamin A and folate, but the same amount of mango is higher in fiber, vitamin B6 and vitamin E.

How to Use (Recipes)

There are a number of different types of mangos out there, which have slight differences in taste and appearance. Although there may also be some minute distinctions between Kent mango nutrition vs. Alphonso mango nutrition, honey mango nutrition (also known as Ataulfo mango) and Kesar mango nutrition, they can all be used in similar ways and are brimming with important vitamins, minerals and antioxidants that your body needs.

When selecting your mangos, get your hands on them, and press them slightly. They should “give” somewhat from the pressure of your fingertips, and then you should see a slight depression on the mango’s surface. That is the easiest way to select a ripe mango that is ready to be enjoyed.

If your mangos are still a bit unripened, place them in a paper bag in a warm place, which will help them ripen within two days. However, you can also choose to keep unripened mangos at room temperature, which will take them about a week to ripen. Storage in the refrigerator, however, will make them last for somewhere around two weeks.

Wondering how to eat a mango to take advantage of the many mango benefits that this tasty fruit has to offer? There are so many ways to enjoy mangos, but perhaps one of the best ways is to have it fresh — all by itself. You can dice it or slice it, but either way, it’s a heavenly treat!

You can also add it to other like kinds of fruits, including fresh pineapple, kiwi and papaya, making a delectable tropical fruit salad. It’s also great added to your healthy smoothie recipes.

You can even jazz it up to create a savory salsa with mango, papaya, jalapeño, chipotle pepper and cayenne pepper and pair it with healthy dipping chips or use it to top off your favorite type of tacos.

There are plenty of options for how to eat a mango and a number of tasty mango recipes to choose from. Here are a few delicious and nutritious ideas to help get you started:

• Mango Walnut Spinach Salad
• Spicy Mango Dipping Sauce
• Tropical Acai Bowl
• Mango Chicken Lettuce Wraps
• Mango Coconut Ice Cream

You can also make or buy mango butter to support skin and hair health.

Risks and Side Effects

Although there are plenty of benefits of mango, there are some downsides that need to be considered as well.

Since mangos are of the same family as pistachios or cashews, if you have an allergy to these nuts, then you should probably avoid mangos. Additionally, mangos are also very distant relatives of poison ivy, so some people may be sensitive to them.

Some people with latex allergies have also had a cross-reaction to mangos, so use caution and be sure to address any concerns with your doctor.

Many people also wonder: Can you eat mango skin? Mangos and their peels contain tiny amounts of urushiol, which can trigger dermatitis in those sensitive to it and may also cause food allergy symptoms like itching, burning and swelling of the skin, so it’s best to avoid the skin whenever possible.

Finally, keep in mind that there are a relatively high amount of calories in mango compared to other fruits, so don’t gorge on more than one at a time. Instead, have a great dessert finish to a healthy meal, or mix with some protein (like goat milk or coconut milk) for breakfast or enjoy alongside some whey protein for a snack.

Final Thoughts

• The mango is a delicious tropical fruit that is native to South Asia and enjoyed for its sweet flavor and extensive nutrient profile.
• Each serving of fresh fruit contains a relatively low amount of mango calories, plus plenty of fiber, vitamin C, vitamin A and vitamin B6.
• What are the benefits of eating mango? Thanks to its impressive nutritional content, potential mango nutritional benefits include lower blood pressure and blood sugar levels, improved heart and brain health, increased immune function, decreased signs of aging, better digestive health, and more.
• You can eat mangos as is for a guilt-free sweet treat or try adding them to smoothies, fruit salads, savory salsas or even tacos.
• Enjoy this tasty stone fruit as part of a well-balanced, nutritious diet to maximize the potential benefits and help improve your overall health.

The post Mango Nutrition: Tropical Fruit for Helping With Blood Sugar & Brain Health appeared first on Dr. Axe.

Eating a variety of thiamine foods has many benefits, both for physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in the diet.

Unlike other nutrients that can sometimes be hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency relatively uncommon.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart. Learn more below.

What Is Thiamine?

Thiamine (sometimes spelled as thiamin) is also known as vitamin B1 and is a water-soluble vitamin that’s commonly found in many plant and animal-derived foods. As a water-soluble vitamin, thiamine rapidly breaks down once it’s consumed and is flushed from the body more easily than fat-soluble vitamins, which can accumulate.

Thiamine is stored primarily in the liver, but storage only lasts at most 18 days — which is why you need to consume thiamine foods regularly.

How is thiamine used in the body? It is involved in many of the most important metabolic processes of the body. Like most of the B vitamins, thiamine helps our bodies use energy from foods and is vital for cellular functions. When you eat thiamine-rich foods, they help the body convert carbohydrates to energy, which is important for your metabolism, focus and overall strength. It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair and nails.

The absorption of thiamine occurs in the duodenum, a part of the digestive system, by an active process that converts to its active form called thiamine pyrophosphate. Some of the reasons you might need higher amounts of thiamine are if don’t get typically get enough thiamine from your diet, if your body eliminates too much or if you absorb too little.

Recommended Daily Intake

How much thiamine/vitamin B1 do you need per day? Most foods are a good source of thiamine. The recommended daily intake for thiamine is as follows:

• Birth to 6 months — 0.2 mg
• 7–12 months — 0.3 mg
• 1–3 years — 0.5 mg
• 4–8 years — 0.6 mg
• 9–13 years — 0.9 mg
• 14–18 years — 1.2 mg for males; 1.0 mg for females; 1.4 mg for females who are pregnant or lactating
• 19–50 years — 1.2 mg for males; 1.1 mg for females; 1.4 mg for females who are pregnant or lactating
• 51+ years — 1.2 mg for males; 1.1 mg for females

In other words, 1.2 milligrams a day for men and 1.1 milligrams a day for women. Breastfeeding and pregnant women need more, about 1.4–1.5 milligrams per day.

For adults with low levels of thiamine, the usual dose of thiamine is five to 30 milligrams daily in either a single dose or divided doses for one month. The amount that you need depends on your sex, age and level of activity. Factors like stress, exercise, illness and pregnancy all increase your need for thiamine foods.

Top Foods

Most adults can meet the daily thiamine requirement by eating a variety of whole foods, including vegetables, sea veggies, seeds, nuts, sources of protein like fish or meat, and soaked/sprouted legumes. Most fruits and vegetables do not provide very high amounts of thiamine, although there are some exceptions, like peas, asparagus and tomatoes.

What foods contain thiamine? Here is a list of the top thiamine-rich foods to include in your diet:

1. Nutritional yeast: 2 tablespoons — 9.6 mg (640 percent DV*)
2. Seaweed (such as spirulina): 1 cup seaweed — 2.66 mg (216 percent DV*)
3. Black beans: 1/3 cup dried, or about 1 cup cooked — 0.58 mg (48 percent DV*)
4. Lentils: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
5. Organic edamame/soybeans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
6. Navy beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
7. White beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
8. Green split peas: 1/3 cup dried, or about 1 cup cooked — 0.48 millmgigram (40 percent DV*)
9. Pinto beans: 1/3 cup dried, or about 1 cup cooked — 0.46 mg (39 percent DV*)
10. Mung beans: 1/3 cup dried, or about 1 cup cooked — 0.42 mg (36 percent DV*)
11. Macadamia nuts: 1 ounce — 0.33 mg (27 percent DV*)
12. Sunflower seeds: 1 ounce — 0.33 mg (27 percent DV*)
13. Beef liver: 1 3 oz. piece cooked — 0.32 mg (26 percent DV*)
14. Asparagus: 1 cup cooked — 0.31 mg (25 percent DV*)
15. Brussels sprouts: 1 cup cooked — 0.16 mg (13 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Other thiamine foods include spinach, eggplant, sun-dried tomatoes, potatoes, sesame seeds, rice bran, wheat germ, oats, barley, dairy products like yogurt or cheese, oranges, and organ meats.

Are high-protein foods like meat, fish and pork a good source of thiamine? Most foods high in protein do provide some thiamine — plus they are good sources of other B vitamins, like B12 and B6. Fish and pork are especially high in thiamine.

Benefits

1. Support the Metabolism and Higher Energy Levels

Thiamine is used to help extract energy from the foods you eat by turning nutrients into useable energy in the form of “ATP.” Foods with thiamine help convert molecules found in carbohydrates and proteins so the body can utilize these macronutrients to carry out various functions.

The coenzymatic form of thiamine is involved in two main types of metabolic reactions within the body that support carbohydrate and fat metabolism: decarboxylation and transketolation. Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy.

Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy. Because thiamine and other B vitamins are naturally energy-boosting and required to produce ATP from foods, you will often find B vitamin complex supplements labeled as “energy boosting” or “healthy metabolism” products. Ingesting thiamine in supplement form is also sometimes given to patients to help correct metabolic disorders associated with genetic diseases.

2. Protect Eye Health and Vision

Studies reveal that foods with thiamine help prevent cataracts by working together with omega-3 and omega-6 fats to improve eye health. Thiamine can also help prevent vision loss due to nerve swelling in the eyes. This is also due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain.

You should also consider adding more vitamin A foods into your diet to improve vision.

3. Promote Neurological Health

Eating foods high in thiamine is a natural way to promote healthy cognitive health. Lack of thiamine can contribute to confusion, dementia and even Alzheimer’s disease. This is especially common in alcoholics who lose a lot of B vitamins due to dehydration and an improper diet.

Elderly people with Alzheimer’s disease tend to have lower levels of thiamine in the blood than those without the disease. However, at this point the exact connection between thiamine levels and the development of Alzheimer’s disease is still unclear. Studies are underway to use thiamine supplementation to prevent Alzheimer’s from developing.

Otherwise, thiamine is a crucial vitamin for increasing focus, energy, fighting chronic stress and possibly preventing memory loss. Studies have linked thiamine deficiency to problems learning and retaining information. One study out of the U.K. showed that thiamine caused quick reaction times and feelings of clear-headedness in those taking tests.

4. Support the Cardiovascular System

Thiamine works with other B vitamins, such as vitamin B12 and B6, to regulate important functions of the cardiovascular system, endocrine system and digestive system. Studies indicate that foods containing thiamine have a positive impact on circulation and functions of the heart, and higher intake has been shown to improve cardiac function, urine output, weight loss, and signs and symptoms of heart failure.

Vitamin B1/thiamine may also help prevent heart problems, such as an enlarged heart, high pulse rate, edema, inflammation and muscle wasting (remember the heart is a muscle).

5. Prevent Muscle Weakness, Spasms and Soreness

Low intake of thiamine is associated with restless leg syndrome, soreness, weakness, tenderness, fluid retention and numbness/tingling in the limbs.

Thiamine is especially helpful for preventing these symptoms in people with health conditions like diabetes, since it helps with nerve function and protects nerves’ outer coating called the myelin sheath. Vitamin B1 can also help improve recovery time after exercise and helps reduce lactic acid, which causes soreness.

6. Help Promote Gut and Digestive Health

In people with thiamine deficiency, consuming more thiamine may help improves appetite and strengthen their digestive systems. In animal studies, treating animals eating a low-calorie diet (similar to humans eating a calorie-restricted diet due to dieting or an eating disorder) helped improve appetite and recovery.

A lack of energy, anxiety and depression can also all contribute to a poor appetite, low moods and lack of motivation, but thiamine may help prevent these symptoms by supporting the body’s ability to deal with mental and physical stress.

7. Boosts Immunity

As just detailed, thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located. Digestive health is important for thiamine absorption because a healthy digestive tract allows your body to extract nutrients from food better, which are used to boost immunity and defend you from becoming sick.

Thiamine helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles and absorption of nutrients. (7)

8. Helps Prevent Nerve Damage

Without enough “fuel” from our diets going toward the function of our nervous system, we can experience nerve damage that can result in trouble moving, learning and remembering information. Thiamine is needed to convert carbohydrates from our food, and the main role of carbohydrates is to provide energy for the body, especially for the brain and nervous system.

Thiamine is specifically needed for a system of enzyme reactions called pyruvate dehydrogenase, which works to oxidize sugars that we eat. Thiamine also helps with proper development of myelin sheaths, which wrap around nerves to protect them from damage and death.

9. Helps Keep a Positive Mood

Thiamine-rich foods are also mood-boosting, as this vitamin improves the body’s ability to withstand stress. It’s why B vitamins are often called the “anti-stress” vitamins. A lack of energy can contribute to a poor mood and motivation. Thiamine is needed to boost your mood and defend against depression and anxiety because of its positive effects on the brain.

It can ward off inflammation and help maintain healthy brain function that is responsible for decision making in the brain. Healthy nerve function is crucial for controlling stress and anxiety and boosting your mood.

10. Helps Treat Alcoholism

Deficiency

Thiamine deficiency occurs most often when someone consumes a diet that’s too low in calories, low in animals products (such a vegan or vegetarian diet) or if that person overconsumes alcohol. The human body requires a minimum of 0.33 milligrams of thiamine for every 1,000 kilocalories it consumes to prevent deficiency.

What are the symptoms of thiamine/vitamin B1 deficiency? Severe thiamine deficiency is also known as beriberi. Signs and symptoms of beriberi can include heart failure, muscle weakness, delirium or confusion, and a burning sensation in the hands and feet. Other symptoms can still be experienced even if vitamin B1 deficiency is not as severe.

In industrialized nations, when most people consume enough calories, thiamine deficiency is rare. Thiamine deficiencies are not very common because the vitamin is plentiful in most foods that are widely available.

Thiamine Supplements

Most people don’t require thiamine supplements to meet their daily needs, but getting more thiamine can be helpful if you’re feeling fatigued, stress or ill. If you’re unsure about whether supplementation may be beneficial for you, talk to your healthcare professional and mention any risk factors you might have for thiamine deficiency.

Thiamine is included in many vitamin B complex supplements and multivitamins. While thiamine works best when consumed or taken with other B vitamins, it is not the same as vitamin B12, B6 or other B vitamins. If you want to increase your intake of thiamine, it’s better to take a B complex formula than a B12 supplement. B12 is also good for supporting energy levels and mental health, but these two vitamins have different mechanisms of action.

A great way to get thiamine easily without taking a supplement is by having one to two tablespoons of nutritional yeast daily, which is high in many B vitamins and even plant-based protein. Sprinkle these yellow flakes over veggies, a baked potato, popcorn or eggs, since it tastes very similar to cheese. Just one tablespoon provides more than 150 percent of your daily thiamine needs, plus amino acids and other minerals. Look for organic nutritional yeast that is not fortified.

Risks and Side Effects

How much is too much thiamine? In other words, can you overdose on vitamin B1/thiamine?

Consuming high doses of thiamine from foods isn’t very dangerous because thiamine is water-soluble and can be excreted from the body via urine pretty easily. This is why thiamine is considered non-toxic even in high amounts. Only a small percentage of a high dose of thiamine is actually absorbed by the body.

That being said, it is still possible to get too much thiamine from supplements if you take very large amounts at once, such 50 milligrams a day or more from a combination of food or supplements.

Not many side effects have been attributed to having too much vitamin B1 from foods alone, but to be safe it’s still best to read supplement dosage directions carefully.

Final Thoughts

• Thiamine, also known as vitamin B1, and is a water-soluble vitamin that’s found in many plant and animal-derived foods.
• Thiamine foods include nutritional yeast, sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish.
• Benefits of eating thiamine rich foods include supporting the metabolism, raising energy levels, protecting the heart, supporting neurological health and protecting the eyes/vision.
• People who require higher intake of thiamine and can benefit from eating more foods with thiamine include alcoholics, people eating low-calorie diets, diabetics, pregnant or breastfeeding women, the elderly, and people with anemia, HIV, inflammatory bowel disease or liver disease.
• Most people don’t need a thiamine supplement to get enough, and because it’s water-soluble there isn’t much risk involved with consuming too much thiamine.

The post Thiamine (Vitamin B1) Foods & Benefits for Energy, Mood, Eyes, Etc. appeared first on Dr. Axe.

The average American adult consumes about 17 teaspoons of added sugar every day. Per capital in 2021, American consumed 69.8 pound of high fructose corn syrup — that’s around 13 teaspoons per day. In comparison, the average American consumed 1.75 pounds of honey in 2020 — that’s only one-third of a teaspoon each day. 

Switching out your intake of sugar and high fructose corn syrup and using honey instead appears to offer significant health benefits. 

Most of the honey consumed today is processed honey that’s been heated and filtered since it was gathered from the hive. Meanwhile, raw honey is a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers. Unlike processed honey, raw honey retains more of its incredible nutritional value and health benefits.

Learn more about one of the most popular natural sweeteners today, including the types of benefits it offers.

What Is Honey?

Raw honey is a crude form of honey immediately taken out of the cells of the honey combs within a bee hive. This form of honey is not “pure,” as it commonly contains bee pollen and propolis, which are both two very positive health additions. However, raw honey can also possibly contain dead bees, legs, wings, hunks of beeswax and other impurities — these are strained out before bottling.

Raw honey cannot be heated above 95 degrees Fahrenheit, which is the normal temperature of the bee hive. While it’s okay to strain raw honey, it’s never filtered or pasteurized. It also cannot have any other additives.

On the other hand, commercial honey is often heavily processed and may even have been chemically refined. Excessive heat can destroy the natural enzymes, vitamins and minerals in honey. Filtering and processing eliminate many of the beneficial phytonutrients, including pollen and enzyme-rich propolis. The only way to achieve sparkling clear honey is by heat, so avoid the golden, syrup-like honey in favor of opaque, organic raw honey.

Non-raw honey or regular commercial honey can be sourced from bees that are treated with antibiotics (such as ciprofloxacin in China’s honey). They also may likely be given winter nourishment in the form of sugar or a low-cost syrup. Hives are made of non-organic materials, which can have pests and be cleaned with non-organic substances.

Research by the Palynology Research Laboratory at Texas A&M University tested 60 honey products from supermarkets and grocery stores and found that 76 percent contained no trace of bee pollen, which is benefit-rich and should be in all honey. The Food and Drug Administration maintains that any honey products that have been ultra-filtered, as these have, are not actually honey and therefore the health benefits of honey cannot be assumed. Some “honey” may even contain high fructose corn syrup.

Types

Organic honey usually means raw organic honey. Just like with raw honey, heating is not allowed above 95 degrees F. In order to be called organic, honey must follow good organic management, according to each country’s set of standards and conditions. Processing should also only be done by means of gravitational settling and straining.

The National Honey Board, “an industry-funded agriculture promotion group that educates consumers about the benefits and uses for honey and honey products,” according to its website, also has more info on honey varieties. One healthy option is fermented honey. Also, if you see crystallization in your honey, it may mean there’s an overabundance of sugars, so keep an eye out. It is a natural process, however.

Other honey varieties include acacia honey (usually light-colored), buckwheat honey (usually darker in color than its other counterparts) and neem honey. The healthiest honey is widely considered to be Manuka honey.

Manuka Honey

Manuka honey is a unique type of honey that’s produced only in New Zealand by European honey bees that pollinate the Manuka bush (Leptospermum scoparium).

“Conductivity” is an indirect way of measuring the mineral content of a honey. Manuka honey has a higher than normal conductivity with about four times the conductivity of normal flower honeys. The higher the conductivity, the better the nutritional value of the honey.

When it comes to Manuka honey versus other varieties, Manuka always has a unique Manuka factor (UMF), which is a global standard in identifying and measuring the antibacterial strength of Manuka. Essentially, the UMF is a guarantee that the honey being sold is of a medicinal quality. This is a standard of health value completely unique to Manuka honey.

The minimum UMF rating recognized is UMF5 — however, it’s not considered beneficial unless it carries a UMF10+ level of antibacterial activity in the honey. Anything ranging from UMF10—UMF15 is a useful level, and anything UMF16 and up is considered a superior quality. While other honeys, like organic raw honey, can certainly have hugely positive health effects, they don’t have this exact measurement or rating like Manuka.

Polyfloral Honey vs. Monofloral Honey

No matter the variety of honey, each honey can be separated into either polyfloral honey or monofloral honey. What’s the difference? Monofloral honey comes from bees that utilize the nectar of just one flower species, hence mono, while polyfloral honey comes from bees that utilize nectar from multiple flower sources.

Nutrition Facts

Honey is one of nature’s purest foods and is far more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits.

Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. In addition, the nutraceuticals contained in honey help neutralize damaging free radical activity.

One tablespoon of honey contains 64 calories, yet it has a healthy glycemic load around 10 for one tablespoon, which is a little less than a banana. Raw honey does not cause a sugar spike and elevated insulin release like white sugar.

Honey is typically about 18 percent water, but the lower the water content, the better the quality of honey. Honey does not need special storage or refrigeration — use it by the spoonful straight from the jar.

Benefits 

1. Healthy Weight Management

Research studies have linked honey consumption with weight loss. A San Diego State University study found that replacing sugar with honey can actually help prevent packing on extra pounds and also lower blood sugar. The results also suggest that in comparison to sugar, honey may lower serum triglycerides. 

Another study from the University of Wyoming found that raw honey can activate hormones that suppress the appetite. In the double-blind randomly assigned study, appetite hormones and glycemic responses were measured in 14 healthy non-obese women after consuming a breakfast containing either honey or sugar. Overall, researchers concluded that honey consumption offers potential obesity protective effects.

2. Counters Pollen Allergies

Raw honey contains bee pollen, which is known to ward off infections, provide natural allergy relief and boost overall immunity. Honey’s ability to prevent allergies is based on a concept called immunotherapy. How so? The bees in your neighborhood go from flower to flower collecting pollen that causes you to suffer, but when a you consume local raw honey, you also consume that same offending local pollen.

After some time, an allergy sufferer may become less sensitive to this pollen that previously caused problems and experience less seasonal allergy symptoms. Many seasonal allergy sufferers have found local, raw honey to be helpful because it desensitizes them to the fauna triggering their allergic reaction.

A 2013 study discovered that eating honey at a high dose (one gram per kilogram of body weight of honey daily) can improve allergy symptoms over a period of eight weeks. Researchers absorbed that the honey consumption improved overall and individual symptoms of allergic rhinitis.

Some people say that a daily tablespoon of honey can actually act like an allergy shot. The type of honey is key though since pasteurized honey does not contain any pollen. For possible seasonal allergy relief, you need to consume raw honey with pollen in it.

3. Natural Energy Source

Raw honey contains natural sugars (80 percent), water (18 percent), and minerals, vitamins, pollen and protein (2 percent). Often called “the perfect running fuel,” it provides an easily absorbed supply of energy in the form of liver glycogen, making it ideal for energetic morning starts and as a pre-workout food and post-exercise energy source. So-called honey water is one such natural DIY sports drink.

Studies at the University of Memphis Exercise and Sports Nutrition Laboratory have shown honey to be one of the best choices of carbohydrate to consume right before exercising. Additionally, studies have revealed that as a sporting fuel, honey performs on a par with glucose, which is the sugar used in most commercial energy gels.

4. Antioxidant Powerhouse

Studies have indicated that a daily dose of raw honey raises levels of health-promoting antioxidants in the body. Antioxidants help block free radicals in the body that cause disease. It also boosts the immune system, acting as a preventative against any number of diseases. Honey contains polyphenols, which are powerful antioxidants that have been shown to reduce the risk of heart disease and cancer.

One study fed 25 subjects about four tablespoons of honey per day for 29 days in addition to their regular diets. When blood samples were taken at the start and end of the study, researchers found a clear, direct link between honey consumption and an increased level of disease-fighting polyphenols in the blood.

Studies have shown that honey contains the disease-fighting antioxidant flavonoids pinocembrin, pinostrobin and chrysin.

5. Wound Healer

Honey-infused bandages are known to aid healing. Studies at the University of Waikato, New Zealand, has found that honey is a natural antibacterial with wound-healing effects.

Honey reacts with the body’s fluids to make hydrogen peroxide, creating an inhospitable environment for bacteria. In addition, “Concentrations of hydrogen peroxide generated are very low in comparison to those typically applied to a wound, thus, cytotoxic damage by hydrogen peroxide is very low.”

For the treatment of burns and wounds, honey is typically applied directly to the problem area or in a dressing that’s changed every 24 to 48 hours. Sometimes the dressing is left in place for up to 25 days. A combination of honey and ghee has also been advocated and used as dressing for infected wounds since 1991 in four Mumbai hospitals.

7. Diabetes Aid

Consumption of raw honey can reduce the risk of developing diabetes and help aid medication used to treat diabetes. The combination of raw honey and cinnamon can be especially beneficial to healthy blood sugar management, as well as many other health concerns like gingivitis and acne.

According to a study out of Dubai, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic index food combination.

Raw honey can increase insulin and decrease hyperglycemia. For diabetics, consult with your healthcare professional about adding both raw honey and cinnamon to a diabetic diet plan.

8. Natural Cough Syrup

Raw honey has been shown to be as effective in treating coughs as over-the-counter commercial cough syrups. Increasing scientific evidence shows that a single dose of honey can reduce mucus secretion and coughs. In one study, honey was just as effective as diphenhydramine and dextromethorphan, common ingredients found in over-the counter cough medicines. (17)

For a cough, a half teaspoon to two teaspoons of honey at bedtime is a studied and recommended dosage for anyone over the age of one.

Common Uses

If you’re ready to incorporate raw honey into your diet, then check out these honey uses.

1. Improve digestion — Animal studies indicate that honey can help gut health. Ingest one to 2 tablespoons of honey to counteract indigestion since it doesn’t ferment in the stomach.
2. Relieve nausea — Mix honey with ginger and lemon juice to help counteract nausea.
3. Acne remedy — Studies show that honey can be used as an affordable face cleanser to fight off acne, and it’s gentle on all skin types. Take half a teaspoon of honey, warm it between your hands and spread it on your face gently. Leave it on for 10 minutes and then rinse with warm water and pat dry.
4. Exfoliator — Honey makes a great exfoliator. Use honey on dry winter skin by adding two cups of honey to a bath, soak for 15 minutes, then add one cup of baking soda for the final 15 minutes.
5. Improve diabetes — Studies indicate that consumption of raw honey can reduce your risk of developing diabetes and help aid medication used to treat diabetes. Raw honey increases insulin and decreases hyperglycemia. After consulting with your healthcare professional, add a little at a time to your diet and see how your blood sugar reacts to it.
6. Lower cholesterol — Studies show that honey can help reduce cholesterol and, therefore, decrease your risk for coronary artery disease.
7. Improve circulation — Raw honey makes your brain function optimally by strengthening the heart and improving blood circulation.
8. Antioxidant support — Studies reveal that consumption of raw honey increases plaque-fighting antioxidants.
9. Restore Sleep — One study showed that milk and honey may promote restorative sleep. Add a tablespoon to warm milk to help increase melatonin and help you sleep.
10. Prebiotic support — An animal study demonstrated that raw honey is full of natural prebiotics that promote the growth of good bacteria in the intestine.
11. Improve allergies — If sourced locally, studies reveal that raw honey can help reduce seasonal allergies. Add one to 2 tablespoons to your diet daily.
12. Help weight loss efforts — As indicated in one study, substituting raw honey for white sugar can help in weight management.
13. Moisturize — A spoonful of raw honey mixed with olive oil and a squeeze of lemon can be used as a hydrating lotion.
14. Hair mask — A raw honey hair mask can help boost shine by hydrating your hair, according to studies. Simply mix 1 teaspoon of raw honey with 5 cups of warm water, apply the mixture to your hair and let it sit, then rinse thoroughly, allow your hair to air dry and style as usual.
15. Eczema relief — Use honey as a topical mixture along with equal parts cinnamon to relieve mild eczema.
16. Reduce inflammation — Raw honey has anti-inflammatory agents that can treat respiratory conditions such as asthma.
17. Heal wounds — Raw honey used topically can help quicken healing time for mild burns, wounds, rashes and abrasions.
18. UTI remedy — Honey can help improve urinary tract infections due to its antibacterial properties.
19. Shampoo —  Raw honey can cleanse and restore the health of your hair and scalp.
20. Relieve sore throat and cough — Using honey for sore throat and cough is another common remedy. Studies indicate that this is especially useful for children with a cough. Simply swallow one teaspoon of honey or add it to tea with lemon.

Where to Find and How to Use

Raw honey might be available at your nearest grocery store, but it should be available at your local health food store or, even better, your local beekeeper. It’s also available online.

Expect raw honey to be opaque rather than that sparkling, clear, golden color that’s achieved through heating.

Never cook with raw honey because that will destroy its good properties. Also, do not store it near a heat source. If you enjoy honey in your tea or coffee, wait until the drink is just tepid enough to sip comfortably, and then add honey to taste.

Drizzle it on breakfast cereals, over your sprouted grain toast or on yogurt. It’s also a great addition to smoothies and salad dressings, plus it pairs well with fruits like honeydew and apples.

Raw honey can be a healthy alternative to highly processed sugar in recipes that doesn’t require heat. For every one tablespoon of sugar in a recipe (that doesn’t require heating), you can typically use two teaspoons of honey instead.

History and Interesting Facts

• Raw honey has been used as medicine since ancient times.
• For centuries, honey was considered sacred due to its wonderfully sweet properties as well as its rarity. It was used in religious ceremonies and to embalm the deceased.
• Apiculture, or the practice of beekeeping to produce honey, dates back to at least 700 B.C.
• Honey was used by runners in the Olympic Games in ancient Greece as an energy source.
• The health benefits of honey depend on the quality of a specific honey.
• Raw honey contains small amounts of the same resins found in propolis as well as bee pollen.
• When raw honey is overly processed and heated, the health benefits are largely eliminated.
• You may have heard of the honey mushroom or honey fungus. This type of mushroom has a sweeter taste, hence the name, but does not contain raw honey.

FAQ

Does honey expire?

Honey has a long shelf life and is typically fine to consume even after very long periods of time so long as it’s kept in a sealed container, though it may crystallize.

What is honey made of?

Flower nectar combined with enzymes bees naturally secrete.

Why do bees make honey? (And how bees make honey)

Bees make honey prior to winter and store it so they have food during the cold months. They make honey by harvesting nectar from flowers and utilizing an enzyme they secrete to mix with the nectar in a honeycomb. Over time, the water in the nectar reduces and turns into honey.

What type of sugar is honey?

Raw honey is an unprocessed sugar that contains fructose and sucrose.

What is the density of honey?

It ranges from 1.38–1.45 g/cm at a temperature of 20 degrees C.

How many carbs in raw honey?

One tablespoon (about 21 grams) of raw honey contains approximately 17 grams of carbohydrates.

Risks and Side Effects

Honey is considered safe when taken by mouth in normal food amounts or recommended dosages. However, honey should never be given to children under 12 months of age since raw honey is a potential source of botulism spores.

Raw honey is not a danger to older children or adults, just to infants, so adults can eat honey so long as they are not allergic. However, if you have a compromised immune system or are undergoing chemotherapy or radiation treatments for cancer, you should speak with your healthcare provider before consuming raw honey.

If you’re allergic or sensitive to celery, pollen or have other bee-related allergies, you should not consume raw honey. Honey made from plants in the Rhododendron genus can also cause allergic reactions due to toxicity.

Although honey is one of the healthiest sweeteners, it still should certainly be used in moderation. Mild honey intoxication side effects can include weakness, dizziness, vomiting, sweating and nausea. Other more serious side effects of honey consumption are unlikely unless you consume way too much.

In addition, when heated at high temperatures, honey has been shown to produce hydroxymethyl furfuraldehyde (HMF). The study, conducted on rats, found that when heated to 60 degrees Celsius to 140 degrees C, there was a significant rise in HMF. Why is this important to note? HMF can cause deleterious effects and is considered carcinogenic.

Final Thoughts

• Raw honey is the most crude and natural form of honey you can purchase.
• It’s unfiltered and unpasteurized, which means there is no processing or heating to decrease its natural vitamin and mineral content.
• Raw honey contains disease-preventing and disease-fighting flavonoids.
• Raw honey contains both propolis and bee pollen so you get the benefits of those two natural powerhouses as well.
• It has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing.
• Raw honey is a smart part of a pre- and post-workout snack for better energy during a workout and better recovery afterward.
• Look for a local beekeeper to source your raw honey. This will make it even more likely to help with seasonal allergies.

The post Honey Benefits for Energy, Improving Health & Why It Should Be Raw appeared first on Dr. Axe.

Bitter melon (Momordica charantia) is a type of edible, medicinal fruit that is native to Asia, Africa and parts of the Caribbean. It has a very long history of use in China, Ayurvedic medicine — a traditional system of healing that has been practiced for India for over 3,000 years — and also in some of the healthiest places of the world, such as Okinawa, Japan (one of the world’s “blue zones“).

Records show that culinary and medicinal uses of bitter melon originated in India, then were introduced into Traditional Chinese Medicine practices around the 14th century. Knowing that bitter foods tend to be cleansing for the body and capable of boosting liver health, the Chinese were attracted to bitter melon’s extremely sour taste. They began cooking and using the fruit in recipes, as well as juicing it to create a tonic in order to help treat such conditions as indigestion, an upset stomach, skin wounds, chronic coughs and respiratory infections.

Bitter melon has been the focus of well over 100 clinical and observational studies. It’s best known for its hypoglycemic effects (the ability to lower blood sugar), and research shows that the melon’s juice, fruit and dried powder can all be used to mimic insulin’s effects and help treat diabetes.

Although researchers state that further studies are required to recommend its use for certain conditions, according to a 2004 review published in the Journal of Ethnopharmacology, findings show that bitter melon has some of the following benefits:

• Managing blood sugar levels and diabetes
• Reducing respiratory infections, such as pneumonia
• Lowering inflammation and raising immunity
• Treating abdominal pain, peptic ulcers, constipation, cramps and fluid retention
• Increasing cancer protection
• Reducing fevers and coughs
• Lowering menstrual irregularity
• Treating skin conditions including eczema, scabies and psoriasis
• Antiviral, antibacterial and anthelmintic properties (including those that can be used to prevent or treat parasites, HIV/AIDS, malaria and even leprosy)
• Treating gout, jaundice and kidney stones
• Managing symptoms of autoimmune disorders including rheumatoid arthritis

What Is Bitter Melon?

Momordica charantia goes by several common names around the world, including bitter melon, bitter gourd, balsam, bitter apple and carilla fruit. It belongs to the Cucurbitaceae plant family and today is primarily grown in two varieties for its medicinal benefits (M. charantia var. charantia and M. charantia var. muricata), mostly throughout parts of India.

Over a dozen different species of the plant can be found growing throughout the world, and the beneficial properties, taste, texture, size and appearance differ from plant species to species. The most widely grown type of bitter melon plant produces a small, round fruit that has a distinct, highly sour/tart taste.

The immature fruit is sometimes eaten as a vegetable and added to stir-fries or other recipes, especially throughout Asia. It can be consumed both raw and cooked, as well as used to make a concentrated extract that contains high levels of anti-inflammatory, antibacterial, antiviral compounds.

Asian and African folklore and herbal medicine practitioners were some of the first to adopt bitter melon. The fruit has been used in healing systems native to places such as India, Indonesia, Turkey, Japan and Turkey for at least 700 years!

In Turkish folk medicine, bitter melon is known as a stomach soother, despite its strong, sometimes off-putting taste. Turkish healers used bitter melon hundreds of years ago to soothe ulcers, constipation, water retention, bloating and more.

In India, bitter melon is considered one of the most important plants for Ayurvedic “ethnobotanical practices.” In Ayurveda, the fruit has been used to help balance hormones, manage symptoms of diabetes, reduce digestive upset, treat skin disorders or wounds, and also as a natural laxative for treating constipation.

Bitter melon has also earned a reputation for acting a natural cough suppressant and protector of respiratory diseases.

Today, bitter melon is still widely used as a vegetable in daily cooking in places like Bangladesh and several other countries in Asia. As it has been for hundreds of years, it’s still used as a medicinal plant for the treatment of various diseases in developing countries (like Brazil, China, Colombia, Cuba, Ghana, Haiti, India Mexico, Malaya, Nicaragua, Panama and Peru) due to its availability, low cost and multipurpose uses.

It’s also a popular addition to stir-fries in China, India and Japan and promoted for its digestive-boosting benefits.

Nutrition Facts

What gives the bitter melon plant its signature sour flavor is a type of alkaloid momordicine compound, which is produced in the plant’s fruit and leaves.

In immature vegetable form, bitter melon is also a good source of nutrients including vitamin A, vitamin C, iron and phosphorus.

One of its most important attributes, Momordica charantia contains biologically active phytonutrients and antioxidants. These include chemical compounds such as phenolic acids, glycosides, saponins, alkaloids, fixed oils, triterpenes, insulin-like peptides, and certain types of anti-inflammatory proteins and steroids.

Studies have identified specific phenolic and flavonoid compounds within bitter melon that are responsible for many of its anti-diabetic and anti-cancer effects. These include gallic acid, tannic acid, catechin, caffeic acid, p-coumaric, gentisic acid, chlorogenic acid and epicatechin.

Research shows these help reduce inflammation, balance hormones, regulate appetite, help prevent obesity, prevent tumor growth and much more.

A 100-gram serving of bitter melon contains about:

• Calories: 41
• Carbohydrates: 4.2 g
  • Fiber: 1.9 g
  • Sugar: 1.9 g
• Total Fat: 2.7 g
  • Saturated Fat: 0.7 g
  • Polyunsaturated Fat: 0.8 g
  • Monounsaturated Fat: 0.9 g
  • Trans Fat: 0 g
• Protein: 0.8 g
• Sodium: 127 mg
• Vitamin C: 31.9 mg (35% DV)
• Folate: 49 mcg (12% DV)
• Zinc: 0.8 mg (7% DV)
• Potassium: 309 mg (7% DV)
• Vitamin K: 6.9 mcg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Helps Normalize Blood Sugar Levels

Findings from both human and animal studies have demonstrated a hypoglycemic effect of concentrated bitter melon extract, meaning it helps lower blood glucose (sugar) levels and regulate the body’s use of insulin. In many ways, bitter melon extract acts just like insulin that the body produces naturally.

The Journal of Ethnopharmacology reports that “Over 100 studies using modern techniques have authenticated its use in diabetes and its complications.” Diabetic symptoms and complications that bitter melon extract can help manage include:

• Insulin resistance and high blood sugar levels
• Nephropathy (kidney damage)
• Eye disorders, such as cataracts or glaucoma
• Hormonal irregularities and menstrual changes in women
• Heart complications and blood vessel damage

While multiple studies have found that Momordica charantia can be beneficial in normalizing blood sugar and managing diabetes, its effects seem to depend on how it is consumed. A 2013 study published in the Journal of Agricultural Food Studies showed that bitter melon consumed in both raw or juice form helps lower blood glucose levels in healthy and diabetic animals, although other studies have found that responsiveness differs depending on the individual.

This study analyzed the hypoglycemic effects of bitter melon extract and seeds on mice with either normal or elevated blood sugar levels. The data showed that bitter melon extract (1 g/kg) significantly lowered the blood glucose level of both normal and diabetic mice.

It did so primarily by regulating the insulin signaling pathways in muscles and fat cells (adipose tissues), helping cells take up more glucose from the blood as needed. Bitter melon was shown to target insulin receptor sites and stimulate downstream pathways, leading researchers to conclude it can serve as a beneficial “regulator of glucose metabolism.”

Other research has identified a mixture of active constituents within bitter melon that are responsible for its anti-diabetic abilities. These include steroidal saponins (known as charantins), insulin-like peptides and alkaloids, which are most heavily concentrated in fruit of the Momordica charantia plant.

2. Fights Bacterial Infections and Viruses

Research has demonstrated that bitter melon contains several forms of antibacterial as well as antiviral agents. These agents are capable of lowering susceptibility to such infections as Helicobacter pylori (a very common bacteria tied to the formation of stomach ulcers when someone’s immune function is low), along with viruses including HIV.

A report printed in the International Journal of Microbiology states that powdered bitter melon has been used in Ayurveda for centuries “for dusting over leprous and other intractable ulcers and in healing wounds, especially when mixed with cinnamon, long pepper, rice, and chaulmugra oil.” In recent years, bitter melon extract has been successfully used against pylorus ligation, aspirin and stress-induced ulcers in rats, showing significant reductions in ulcer symptoms.

Additionally, studies have identified anthelmintic agents within bitter melon, a group of anti-parasitic compounds that help expel parasitic worms and other internal parasites from the body. Anthemintics work by killing parasites internally, without causing significant damage to the host (the person or animal carrying the parasite).

3. Can Improve Digestive and Liver Health

There’s evidence that bitter melon extract can help:

• reduce stomach and intestinal disorders
• decrease kidney stones
• prevent liver disease and improve liver function
• treat parasitic worms that enter the gastrointestinal tract
• reduce symptoms of inflammatory bowel disease (including colitis)
• improve overall digestive health

Research done at Annamalai University in India showed that extract from bitter melon increased levels of glutathione peroxidase (GPx), superoxide dismutase (SOD) and catalase, helping improve detoxification and prevent liver damage.

Bitter melon also has natural laxative effects and therefore helps relieve constipation. A traditional use of bitter melon was for reducing stomach pains and ulcers. Recently, it has even been discovered that it can help act against Helicobacter pylori bacteria that contributes to ulcer formation.

4. Can Help Increase Cancer Protection

Although results have been inconsistent, several studies have demonstrated bitter melon’s efficacy in preventing or managing various types of cancers, including:

• lymphoid leukemia
• lymphoma
• choriocarcinoma
• melanoma
• breast cancer
• skin tumor
• prostatic cancer
• carcinoma of the tongue and laryn
• bladder cancer
• Hodgkin’s disease

How does bitter melon act like a cancer-fighting food?

The Department of Biophysics, Molecular Biology and Bioinformatics at the University of Calcutta states that Momordica charantia has “anti-cancerous, anti-mutagenic, anti-tumourous” properties.

While more research is still needed, to date a small group of studies have found that cancer patients using bitter melon in addition to other treatments have shown promising results. Extracts of bitter melon have been shown to increase metal chelating, promote detoxification, prevent lipid peroxidation and inhibit free radical damage, which contributes to cell mutations and tumor growth.

The School of Biomedical Sciences at University of Hong Kong has identified over 20 active components within bitter melon that have anti-tumor properties. On conclusion of research regarding bitter melon as an “anti-diabetic, anti-HIV and anti-tumor compound,” researchers said that bitter melon is “a cornucopia of health and deserves in-depth investigations for clinical application in the future.”

5. May Help Reduce Respiratory Disorders and Symptoms

Through increasing detoxification, improving blood flow, lowering inflammation and decreasing free radical damage, bitter melon is capable of preventing common illnesses, such as coughs, colds or the flu.

A strong immune system and well-functioning digestive system are essential for fending off potential infections and diseases, as well as reducing seasonal allergies and asthma. In Traditional Chinese Medicine, juice from bitter melon fruit has been used to treat dry coughs, bronchitis and sore throats for hundreds of years.

Studies today show that bitter melon juice, fruit and seeds can be beneficial for preventing respiratory illnesses, coughs, mucus and food allergies.

6. Helps Treat Skin Inflammation and Wounds

Several studies have identified anti-inflammatory compounds within bitter melon that help treat skin conditions, such as eczema and psoriasis. Due to its antibacterial properties, traditionally (and sometimes still today) bitter melon has also been used topically on the skin to treat deep skin infections (abscesses) and wounds without the use of antibiotics.

7. May Help Prevent Obesity an Heart Disease

The fruit extract of bitter melon has shown strong antioxidant activities in both human and animal studies. In addition to balancing hormones related to diabetes, there’s potential for bitter melon to act as a therapeutic agent for preventing obesity and other symptoms related to metabolic syndrome and cardiovascular disease (such as high cholesterol and high blood pressure).

Although more research is still needed, experimental animal and clinical studies show that bitter melon is beneficial in preventing weight gain by way of mediating and inducing lipid and fat metabolizing processes, gene expressions that control appetite and body weight, and reducing inflammation.

A 2015 report published in the Journal of Lipids showed that bitter melon has metabolism-boosting effects:

Proinflammatory cytokines and oxidative stress have been shown to be responsible for developing metabolic disturbances, such as insulin resistance and activation of immune response in liver, adipose tissue, and muscles. Several investigational reports suggest that bitter melon can reduce body weight in high fat diet induced obesity in laboratory animals. Bitter melon supplementation prevented the body weight gain and visceral fat mass significantly in rats fed high … weight reduction may be a result of increased fatty acid oxidation which ultimately facilitates weight reduction.

How to Use

Bitter melon fruit can be eaten on its own, cooked with or consumed in extract/tablet form.

Look for immature melon fruit that is green, firm and free from bruising or splitting. Store it at cool temperatures, ideally in the refrigerator, for one to two weeks or until its green color starts to show spots.

If you’re able to find the whole fruit, you can try cooking it in a way that it’s traditionally prepared in Asia: stir-frying it with potatoes, garlic, chili and onion until some of its strong smell is reduced.

Up to 100 milliliters of fresh bitter melon juice can be taken once a day. If you’d like to reduce the bitterness of the fresh fruit or fresh fruit juice, use a small amount diluted with fresh-squeezed fruit or veggie juice, or add a small amount of raw honey.

Dosage of bitter melon extract depends on the condition being treated. Most research shows that taking around 1,000–2,000 milligrams daily has the strongest effects. Many brands recommend splitting doses into two to three servings and taking capsules after meals to help with absorption.

Bitter melon is usually taken in doses of one to two capsules, three times a day after meals, for up to three months. This amount has been shown to help with improvement in blood sugar management/diabetic conditions, but not enough is known about its effects when used for more than three months straight.

Look for pure bitter melon extract in tablet or capsule form that is ideally certified organic, Non-GMO Project Verified, gluten-free, magnesium stearate free and contains no synthetic additives.

Risks and Side Effects

Based on research that’s available at this time, bitter melon is meant to be used in conjunction with other preventive measures (like eating a healthy diet and exercising to control inflammation), along with conventional treatments when necessary. Here are some possible side effects and precautions to consider before using bitter melon products:

• While this melon has proven hypoglycemic effects, available scientific data is not sufficient to recommend its use for treating diabetes without careful supervision and monitoring. The Memorial Sloan Kettering Cancer Center concludes that bitter melon “cannot be recommended as a replacement therapy for insulin or hypoglycemic drugs” at this time, so if you’re prediabetic or diabetic, it’s best to talk to your doctor about using bitter melon extract in addition to your current treatment plan.
• Because bitter melon lowers blood sugar, it can interact with medications for diabetes. If you take diabetes medications, keep in mind it might lower your blood sugar too much, and therefore monitoring is recommended.
• Pregnant women, those who are trying to become pregnant and women who are breastfeeding should not consume bitter melon, since research shows that it has some abortifacient properties (those that can cause miscarriages), can cause menstrual bleeding and has certain anti-fertility capabilities.
• If you’ve recently undergone surgery, have been fasting or lost substantial blood for another reason, bitter melon should be avoided, since it can interfere with blood sugar control and cause side effects like dizziness or fainting.

Final Thoughts

• Bitter melon (also commonly called bitter gourd) is a sour, green fruit commonly eaten in Asia and used around the world for its many medicinal properties.
• Benefits include potentially increasing immunity, lowering diabetes symptoms, fighting free radical damage and inflammation, treating skin problems, improving digestion, and helping prevent cancer.
• It can be consumed raw, cooked or extract and tablet form. Between 1,000–2,000 milligrams of this melon extract daily (split into two to three dosages) are usually recommended for treating most conditions, although bitter melon should be avoided by pregnant women, those taking diabetic medications and people recovering from surgery.

The post Bitter Melon: The Fruit That Can Help With Diabetes, Cancer and More appeared first on Dr. Axe.

If you’re interested in anti-aging supplements that claim to help slow the onset of disease, then look no further than those that boost levels of the coenzyme called NAD.

What are NAD+ supplements used for? They’re used mostly for helping slow down negative effects of aging, such as chronic disease development, muscle loss and fatigue.

As we get older, our NAD levels naturally decline, which is linked with various health problems. Research suggests that in our 20s, levels in our brain tissue start to drop. By our 40s, levels in our skin are on a decline.

More research in humans is still needed to confirm if, and how exactly, an NAD supplement works to help promote cellular health in older adults. Based on the evidence available right now, which is mostly from mice and yeast studies, this supplement seems to help reverse mitochondrial decay, repair DNA, and supports healing of brain tissue, blood vessels and more.

What Is NAD?

What does NAD mean? It stands for nicotinamide adenine dinucleotide, a type of coenzyme found in humans, animals, yeast and basically all living things. Coenzymes are needed in the body to allow other enzymes to work.

A basic definition of nicotinamide adenine dinucleotide is a cofactor found in all living cells. It’s involved in energy metabolism and a number of bodily processes that allow life to be possible. According to a 2020 study, NAD+ can directly and indirectly influence many key cellular functions, including metabolic pathways, DNA repair, chromatin remodeling, cellular senescence and immune cell function.

NAD+ is made up of two nucleotides, the building blocks for nucleic acids, which form DNA.

Studies have linked the use of an NAD supplement with healthy aging benefits such as:

• Improved energy, mental clarity and alertness, due to its positive effects of cellular processes that support cognitive function
• Improved memory and help treating Alzheimer’s disease and dementia
• Enhanced athletic performance and muscle function
• Better protection against certain cardiovascular problems
• Reduced symptoms associated with chronic fatigue syndrome
• Protection against vision loss and signs of skin aging
• Regulation of circadian rhythms and appetite

What’s the difference between NAD and NAD+?

What is NAD+, and how is its function different than that of NAD’s? The difference all comes down to the charge of these coenzymes.

NAD+ is written with a superscript + sign because of the positive charge on one of its nitrogen atoms. It is the oxidized form of NAD.

It’s considered “an oxidizing agent” because it accepts electrons from other molecules. Although they are different chemically, these terms are mostly used interchangeably when discussing their health benefits.

Another term you may come across is NADH, which stands for nicotinamide adenine dinucleotide (NAD) + hydrogen (H). This is also used interchangeably with NAD+ for the most part.

Both are nicotinamide adenine dinucleotides that function as either hydride donors or hydride acceptors. The difference between these two is that that NADH becomes NAD+ after it donates an electron to another molecule.

NAD Precursors

Precursors are molecules used in chemical reactions inside the body to create other compounds. There are a number of precursors of NAD+ that result in higher levels when you consume enough of them.

Our body synthesizes NAD+ from five different precursors which can be obtained through diet:

• Nicotinamide riboside (NR)
• Nicotinamide mononucleotide (NMN)
• Nicotinic acid (NA)
• Nicotinamide (NAM)
• Tryptophan

Some of the most important precursors for increasing NAD levels are various forms of vitamin B3: nicotinic acid (niacin), NAM and NR. Meanwhile, NR is considered by some experts to be the most efficient precursor to NAD+.

One study found that one single dose of NR could increase NAD+ levels in humans 2.7-fold. Other forms of vitamin B3 that seem to be less effective for boosting levels are nicotinic acid and nicotinamide.

How Your Body Uses NAD

Nicotinamide adenine dinucleotide is described as a “helping molecule” because it binds to other enzymes and causes reactions in the body that have positive outcomes on your health.

Other factors that make this coenzyme so important for healthy aging include its effects on sirtuin “anti-aging” proteins, mitochondrial activity, and involvement in regulating oxidative stress (a cause of many chronic diseases) and circadian rhythms (our “internal clocks”).

According to an article published in Scientific America, “A prominent theory of aging holds that decaying of mitochondria is a key driver of aging.”

As mitochondria lose some of their power, this seems to contribute to diseases and symptoms tied to aging, including heart failure, cognitive decline/neurodegeneration and fatigue.

Mitochondria are specialized structures found in cells. They participate in many cellular processes, including helping to extract the energy that is stored in nutrients and transforming it into a form of energy that can power the body’s cells.

A study in mice found that increased NAD+ levels could restore mitochondrial function. NAD+ has a key role in mitochondrial function because it is the main coenzyme responsible for the delivery of the electrons that are extracted from food to the electron transport chain for ATP production.

It is therefore as important for cellular energy as ATP itself. 

NAD+ and Sirtuins

A group of proteins that are linked with anti-aging effects, called sirtuins, rely on NAD+ to function properly. Sirtuins have been found to play a role in regulating cellular and mitochondrial health.

Some animal studies show that they play a role in maintaining the length of telomeres, which is linked to longevity.

In studies conducted using yeast, activation of sirtuin proteins has been shown to help expand life span, although we still don’t know exactly how this carries over to humans.

Another enzyme with potential anti-aging effects is called poly (ADP-Ribose) polymerases (PARPs), which some studies shown NAD+ can also help activate.

Benefits

Molecules that can be taken in supplement form to increase NAD levels in the body are referred to by some as “NAD boosters.”

Studies conducted over the past six decades suggest that the following are some of the many benefits associated with taking an NAD supplement:

1. Can Help Restore Mitochondrial Function

According to a 2021 Molecular Metabolism study, for NAD+ depletion associated with aging-related neurodegenerative disorders, NAD supplements, treatment with NAD+ precursors or sirtuin activators may help restore mitochondrial function.

2. May Help Repair Blood Vessels

NAD supplementation may aid in repair and growth of aged blood vessels. There’s also some evidence it can help manage heart disease risk factors like high blood pressure and high cholesterol.

Essentially, some NAD+ precursors — nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — have the potential to be vasoprotective. That means they can act to alleviate or prevent conditions or diseases that affect the blood vessels. One study demonstrated that these precursors presented an effective vasoprotective mechanism to maintain healthy endothelial cells.

3. May Improve Muscle Function

A 2020 study with patients who had a systemic NAD+ deficiency were administered an increasing dose of NAD+-booster niacin (a vitamin B3 form of 750–1,000 mg/day) for 10 months.

As expected, blood NAD+ levels increased in all subjects, up to 8-fold, while muscle NAD+ of patients reached the level of their controls. Muscle strength and mitochondrial biogenesis increased in all subjects. Niacin turns out to be an efficient NAD+ booster for treating mitochondrial myopathy.

4. Potentially Helps Repair Cells and Damaged DNA

Some studies have found evidence that NAD+ precursor supplementation leads to an increase in DNA damage repair. NAD+ is broken down into two component parts, nicotinamide and ADP-ribose, which combine with proteins to repair cells.

A 2022 study noted that NAD+ helped regulate various aspects of DNA integrity, damage repair and gene expression.

5. May Help Improve Cognitive Function

Several studies conducted on mice have found that mice treated with NAD+ precursors experienced improvements in cognitive function, learning and memory. Findings have led researchers to believe that NAD supplement may help protect against cognitive decline/Alzheimer’s disease.

The 2021 Molecular Metabolism study above also found that NAD supplementation can enhance neuronal function, which can improve cognitive function.

6. May Help Prevent Age-Related Weight Gain

A 2012 study showed that when mice fed a high-fat diet were given an NAD supplement, they gained 60 percent less weight than they did on the same diets without the supplement. One reason this may be true is that nicotinamide adenine dinucleotide helps regulate production of stress- and appetite-related hormones, thanks to its effects on circadian rhythms.

Types and Dosage Recommendations

According to a 2022 Frontiers in Nutrition study, healthy volunteers received 250 mg/day of the NAD precursor NMN for 12 weeks and were about to tolerate it safely. NAD+ blood levels were significantly increased.

The precursor nicotinamide riboside (NR), also called niagen, is available in tablet or capsule form. A typical dosage of NR supplements is about 200 to 350 milligrams, taken once or twice daily. In studies, doses of 100, 300 and 1,000 milligrams of NR daily have been shown to have positive effects and produce dose-dependent increases in blood levels of NAD+.

Doctors will sometimes prescribe higher doses of NAD therapy for patients in the form of intramuscular (IM) or intravenous (IV) NAD injections. This type of treatment may be used to manage symptoms of Parkinson’s disease, dementia or depression, for example.

Other Ways to Increase Levels

Humans get NAD+ from their diets, specifically from eating protein-rich foods (foods made up of amino acids). Your diet can provide you with not only amino acids and vitamin B3, but also other precursors of this coenzyme, including tryptophan and nicotinamide mononucleotide (or NMN).

Here’s how to increase NAD levels naturally:

• Consume cow’s milk, yeast and beer, which research shows all contain small amounts of NAD precursors
• Consume high-protein foods
• Consider trying the keto diet to increase ketone levels, which may increase NAD levels, according to studies
• Consider using the herbal supplement yohimbe
• Exercise regularly
• Incorporate intermittent fasting into your routine
• Avoid high alcohol intake

Precautions and Side Effects

NAD supplement options are generally well-tolerated and don’t seem to pose much risk for side effects when used for durations of about 12 to 24 weeks. Certain side effects are still possible, however, and may include nausea, fatigue, headaches, diarrhea, stomach discomfort and indigestion.

Final Thoughts

• What is NAD? It stands for nicotinamide adenine dinucleotide, which is a coenzyme found in cells of all living beings.
• NAD supplement treatments have gained attention recently as potential anti-aging compounds.
• Nicotinamide riboside (NR) seems to be the most important precursor of nicotinamide adenine dinucleotide that helps increase levels. NR is an alternative form of vitamin B3 that can be taken as a supplement.
• Here’s how to increase levels naturally: Consume cow’s milk, yeast and beer (in moderation); eat foods with protein and B vitamins; fast; exercise regularly; avoid high alcohol consumption.

The post NAD Supplement Benefits & Ways to Increase Levels Naturally appeared first on Dr. Axe.

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Have you jumped on the zucchini noodle trend? “Zoodles” use a spiral slicer to turn the low-calorie, super nutritious veggie into a low-carb, healthier alternative to pasta and rice. Zucchini noodle recipes are a great way to use up all that nutrition-rich zucchini growing in your garden and enjoy comfort foods guilt-free.

Zoodles doesn’t mean you always have to do spaghetti sauce and meatballs. These delicious zucchini noodle recipes let the vegetable shine in a variety of ways.

From Asian-inspired salads and soups to raw dishes and tacos, these zucchini noodle recipes just might replace the pasta in your life for good.

18 Zucchini Noodles Recipes

1. Almond-Crusted Chicken with Lemon Zucchini Noodles

Just one look at this chicken and you’d think it was from a restaurant. The chicken breast provides protein and healthy fats thanks to the almond crust and goes from skillet to table in just 10 minutes. Served over a bed of lemon garlic zucchini and carrots, this is a go-to weeknight meal.

Photo: Slim Sanity

2. Asian Zucchini Noodle Salad

This light, colorful salad is the antidote to a hot day. It’s chock-full of vegetables like cabbage, red peppers, carrots and, of course, zucchini and tossed in a homemade dressing, made with rice vinegar, sesame oil and garlic. It’s great for lunch or as a side dish, but add your favorite protein, like grilled chicken, to make it a complete meal.

3. Chicken Zoodle Soup

Surely you’ve had chicken noodle soup, but this zoodle version gives the old classic a run for its money. Not only is it ready in half an hour, but it’s loaded with the ingredients you’ve come to expect and love from the original, including carrots, celery and fresh rosemary. The best part is that you don’t even have to be sick to enjoy this one!

4. Chicken and Zucchini Noodle Caprese

The best parts of a caprese salad — tomatoes, mozzarella and basil — are merged with oregano chicken and zucchini noodles for an Italian-style dish that’ll leave you licking your lips. Drizzle a little balsamic vinegar syrup over the top of the finished dish to take it to the next level.

Photo: Skinnytaste

5. Creamy Roasted Red Pepper Zucchini Noodles

This is a dish that looks and tastes more complicated than it is. Using just two ounces of goat milk cheese, blended with olive oil and roasted red peppers, yields a creamy sauce you’ll want to use on everything.

If you’re short on time, there’s no need to roast your own peppers — just use the jarred ones. Coat the zucchini noodles in the sauce, and go to town!

6. 5-Ingredient Spinach Parmesan Zucchini Noodles

You’ll definitely get your greens when you make this zucchini noodle recipe! What would typically make up an indulgent pasta dish — butter, garlic and Parmesan cheese — is scaled back with the three zucchini you’ll use as noodles. Add a few cups of spinach, and you’ve got a “naughty” dish that’s actually quite nice.

7. Healthy Chicken Pho

Don’t be deterred by the long list of ingredients in this recipe. They’re all easy to find and result in a pretty impressive chicken version of the Vietnamese favorite. Plus, it makes four large servings, perfect for the whole family or to keep in the fridge and chow on as lunch throughout the week.

8. Korean Zucchini Noodles

This traditional Korean noodle dish is given a healthier makeover in this zoodle recipe version. Because the ingredients are all quite basic — think honey, mushrooms and fresh greens — you’ll be pleasantly surprised at the end result. The instructions on how to avoid overcooking the beef are fantastic and really add to the taste of this dinner.

Photo: Steamy Kitchen

9. One-Pot Cheesy Taco Zucchini Skillet

Sure, you can have a Tex-Mex dinner filled with tortillas and rice and feel lethargic for hours afterward, but why bother when you can enjoy this light zoodles recipe? This version uses ground turkey breast and black beans for a good dose of protein and a variety of spices for a homemade enchilada sauce.

Served over zucchini noodles and served with fresh avocado, corn and tomatoes, the whole family will love this one.

10. 10-Minute Raw Vegan Curry Over Zucchini Noodles

A creamy curry that’s totally raw and vegan? I had to try it to believe it, and well, this zucchini noddle recipe doesn’t disappoint.

The super smooth sauce is made from cashews and avocado and given plenty of zest from the red chili paste, curry powder and cayenne pepper. It’s ready in just minutes, and the sauce keeps in the fridge for about three days, so make extra servings!

11. Teriyaki Ginger Salmon with Sesame Zucchini Noodles

Do you find yourself wanting to avoid carbs but unsure of what to serve with your protein? Enter these zucchini noodles.

They’re the perfect accompaniment to heart-healthy salmon. Because the fish and teriyaki sauce it’s cooked in are both strong flavors, the noodles are a great way to enjoy it all without being overpowering. I love how easily adding a bit of garlic, ginger, red pepper flakes and sesame oil totally transforms the zucchini, too!

Photo: Inspiralized

12. Vegan Zoodle Fresh Rolls with Mango Tahini Sauce

These vegan rolls are genius. Carnivores, you will fall madly in love with these.

Vegans, these rolls might win more people over to the plant-only side. Zoodles, sliced red pepper, cabbage, green onions, avocado and fresh mint are stuffed into tapioca rice wrappers.

That’s yummy enough, but then there’s the accompanying dipping sauce. Made from mango, chili garlic sauce, tahini and agave, you’ll want it on everything. Just make these!

Photo: Heather Christo

13. Zucchini Noodles with Bacon, Ricotta and Peas

This zucchini noodle recipe is so simple to make but really packs a punch. Ricotta, green peas and bacon (0pt for beef or turkey, not pork) equal a little salty, a little creamy, a little sweet but all together delicious. Top with fresh basil to put this one over the edge.

14. Zucchini Noodles with Creamy Avocado Pesto

Adding avocado to pesto makes it ultra smooth and creamy — and good enough to eat on its own — but this pesto deserves a good vehicle to gobble it up. Zoodles make the perfect one.

You can eat them raw if you’d like (or it’s too hot to turn the stove on), but they taste more pasta-like if you saute them in garlic and oil for a few minutes. However you choose to eat them, you’ll love these noodles.

15. Zucchini Noodles with Everything Pesto and Fried Eggs

You don’t need meat to get a good serving of protein when you prepare these zoodles. They’re topped with a gorgeous fried egg that just enhances the flavor of the zucchini coated in homemade, basil-rich pesto.

This is one of those recipes you can throw together after a long day at work but looks like a ton of effort — perfect for feeding unexpected guests or those hungry little mouths.

Photo: Food Faith Fitness

16. Zucchini Noodles Greek Salad

Greek salads are already pretty good for you, but why not jazz them up with the addition of zucchini noodles? This version omits the cucumbers, but you can definitely add them back in if they float your boat.

I love how much heartier the salad feels when made with zoodles instead of greens — the dash of feta doesn’t hurt, either!

17. Zucchini Noodle Skillet Lasagna

No one can deny that lasagna is awesome, but between the heavy sheets of pasta and baking time, it’s not exactly a quick-fix meal. Enter this skillet lasagna. It turns a laborious process into a 30-minute meal that can be prepped in advance.

Did I mention you’ll only use one pot as well? Traditional lasagna, you’ve been given a run for your money.

Photo: Life Made Sweeter

18. Zucchini Pad Thai Noodles

I’m most tempted to order takeout when it’s something I don’t know how to easily make myself, like pad Thai, one of Thailand’s biggest exports. That excuse won’t fly anymore — not with this zucchini noodle recipe.

It’s ready in under half hour and really easy to make. Don’t let the instructions fool you — they’re just written thoroughly!

While the recipe uses shrimp, I’d opt for chicken or thinly sliced beef instead. You likely have everything you need on hand, too. So easy, so good.

19. Zucchini Noodles with Marinara Sauce

If you’re craving a simple pasta and marinara dish but want to avoid the bloat that can come with pasta, use zucchini noodles instead. This recipe is ready just 20 minutes and combines a host of flavors, including tomato, pepper, garlic, cayenne, basil, oregano and, of course, zucchini.

20. Zucchini Lasagna

If you love the lasagna zucchini noodle recipe above, here’s another variation you can try. Ready in less than an hour, the grass-fed ground beef provides protein, while the mix of spices and veggies add tremendous flavor.

Don’t forget the goat or sheep cheese, which adds an extra dose of healthy fats and deliciousness.

21. Zoodle Salad

This salad is ready in a matter of minutes, making it one of the quickest zucchini noodle recipes to make. It’s full of hydrating and beneficial veggies, including radish, cucumber, onion, bell peppers and carrots, along with the zoodles.

Top it with this homemade avocado ranch dressing for a truly unique salad experience.

22. Pho with Zucchini Noodles

Another pho recipe with zoodles, this one uses beef bone broth as the base, providing a healthy dose of collagen, protein, and a wide array of health benefits. Best of all, this zucchini noodle recipe is highly customizable to fit your own taste.

This version includes quite a few ingredients — onion, carrots, cloves, cinnamon, star anise, cardamom, coriander seeds, coconut aminos, steak, zucchini, bean sprouts, green onions, cilantro, basil leaves, mint leaves and sriracha — but it’s ready in 45 minutes. Try different combinations of flavors to keep this zucchini noodle recipe fresh each time.

The post 22 Zucchini Noodle Recipes You’re Sure to Love appeared first on Dr. Axe.

Let’s face it: Amino acids are crucial to pretty much every aspect of health. These compounds are the building blocks of proteins, which make up our skin, hair and muscles and perform a variety of functions in the body. When it comes to health, though, some amino acids, like L-carnitine and glycine, stand out from the rest.

Found only in small amounts in certain foods like beef, fish and chicken, it’s safe to say that many of us aren’t getting enough L-carnitine in our diets. Fortunately, it’s also available in capsule, liquid or injection form to help supply a quick and concentrated dose of carnitine.

This superstar supplement has been shown to do everything from enhance athletic performance to bring fat burning to the next level. Here’s what you need to know about this important amino acid and what it can do for you.

What Is L-Carnitine?

Carnitine is a type of amino acid that benefits energy levels by transporting fatty acids into the mitochondria where they can be burned up and used as fuel. For this reason, many take carnitine as a weight loss supplement to help bump up fat burning.

Carnitine occurs in two forms, or isomers: L-carnitine and D-carnitine.

L-carnitine is the active form that plays a role in energy metabolism and production. It is produced within the body, but it can also be taken as a supplement or found in many different protein foods as well.

In supplement form, it’s available as a capsule, liquid or even injectable.

A deficiency in carnitine can be caused by an inadequate intake, excess loss through diarrhea or dialysis, liver disorders, the use of certain medications, and some genetic disorders.

Additionally, because it is primarily found in animal products, vegans and vegetarians are at a higher risk of deficiency.

Although many people take L-carnitine as a way to speed up weight loss and fat-burning, carnitine benefits include enhancing brain function, preventing muscle damage, regulating blood sugar and increasing endurance as well.

Different Types

There are several different forms of carnitine available. Here are a few of the most common types:

• Acetyl-L-carnitine: This type of carnitine is thought to benefit brain health and memory, as shown in animal studies, and has been processed so that it’s able to easily pass the blood-brain barrier.
• D-carnitine: Also known as the inactive form of carnitine, supplementing with this form can actually cause a carnitine deficiency by blocking the absorption of other active forms, according research on rats.
• L-carnitine L-tartrate: This type is often found in sports supplements, thanks to its ability to reduce muscle soreness and boost physical performance.
• Propionyl-L-carnitine: This form helps increase levels of nitric oxide in the body, which dilates the blood vessels to promote better blood flow.
• L-carnitine fumarate: Preliminary research suggests that this type of carnitine could help support bone health to protect against age-related bone loss.

Benefits

1. Increases Endurance

Because L-carnitine plays a central role in energy production, many use it for bodybuilding and athletic performance as a way to enhance endurance and boost energy levels.

In one study out of Turkey published in the Journal of Strength and Conditioning Research, giving professional soccer players three to four grams of L-carnitine before exercise was found to prolong the time it took to reach exhaustion.

Similarly, an animal study out of India published in the journal Wilderness & Environmental Medicine showed that giving rats L-carnitine improved exercise endurance.

For this reason, supplementing with this amino acid may especially benefit endurance athletes, such as long-distance runners, swimmers or cyclists.

2. May Enhance Weight Loss

Many people look to L-carnitine as a way to help shed unwanted pounds and lose weight fast. When combined with diet and exercise, some studies have found that supplementing with it can, in fact, be an effective way to enhance weight loss.

One analysis of research out of Iran looked at the results of nine studies and found that supplementing with carnitine led to a significantly greater amount of weight loss as well as a larger drop in body mass index compared to a control group.

However, L-carnitine weight loss results may vary, and other studies have turned up mixed results.

In a study out of Australia published in the International Journal of Sports Nutrition and Exercise Metabolism, for instance, 36 obese women took either L-carnitine or a placebo and completed eight weeks of aerobic training. At the end of the study, researchers concluded that L-carnitine had no impact on either total body mass or fat mass.

Then, a 2020 systematic review and meta-analysis of 37 randomized, controlled clinical trials found that “l-carnitine supplementation provides a modest reducing effect on body weight, BMI and fat mass, especially among adults with overweight/obesity.”

While L-carnitine may work for some people, it shouldn’t be considered a quick fix. Pair it with regular exercise and a healthy diet to see maximum results.

3. Prevents Muscle Damage

Besides increasing endurance and amping up weight loss, this amino acid also makes a useful supplement for athletes looking to prevent and protect against muscle damage.

In one 2014 study published in the Asian Journal of Sports Medicine, 21 male athletes were given either L-carnitine or a placebo daily for two weeks prior to an athletic test. Compared to the control group, those who took L-carnitine were found to have lower levels of certain markers that indicate muscle damage.

Furthermore, research in 2018 “demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness,” while a 2020 study revealed that “L-carnitine supplementation ameliorated muscle damage only in resistance training groups and untrained population.”

Updated research in 2023 relayed the following information:

4. Helps Amp Up Fat-Burning

Besides increasing weight loss, this amino acid also helps kick up fat-burning as well.

In one study conducted in Germany, overweight participants received a regular diet, either with or without the addition of L-carnitine. After 10 days, L-carnitine was found to significantly increase the breakdown of fat.

Another study published in the Journal of Physiology showed that increasing the amount of carnitine in the muscles helped prevent fat gain by increasing fat burning and energy expenditure during physical activity.

5. Could Boost Brain Function

L-carnitine isn’t just good for your body — it’s good for your mind as well. In fact, promising research has found that it may positively impact brain function and cognition.

One study conducted by the University of Catania in Italy and published in the American Journal of Clinical Nutrition looked at the effects of daily L-carnitine supplementation on mental and physical fatigue in elderly participants over 100 years old. Not only was it found to reduce total fat mass and increase muscle mass, but it also helped decrease fatigue and improve cognitive function.

Other studies have even found that acetyl-L-carnitine, another form of L-carnitine, could help reverse cognitive decline and improve memory in patients with Alzheimer‘s disease.

A 2020 update did caution, however:

Based on the currently available evidences, the role of ALC [acetyl-L-carnitine] in AD and other cognitive disorders is still under debate. Future multicenter double-blind, randomized, placebo-controlled trials in a large and homogeneous sample of patients should focus on higher doses and more prolonged treatment. Longitudinal studies with multidimensional assessments and a wide range of outcome measures are also needed before a systematic application of ALC in clinical practice.

6. Regulates Blood Sugar

Some promising research has shown that carnitine supplementation could aid in maintaining normal blood sugar levels and fighting insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells, where it can be used as fuel. Too much insulin can lead to insulin resistance, decreasing its effectiveness and resulting in high blood sugar.

A study out of Rome published in the Journal of the American College of Nutrition showed that infusing people who had diabetes with L-carnitine improved insulin sensitivity and increased the uptake of sugar from the bloodstream.

Another small study in 2010 conducted at Sapienza University’s Department of Clinical Medicine in Rome found that combining L-carnitine with caloric restriction helped reduce insulin resistance and increase sensitivity.

Risks and Side Effects

When used as directed, carnitine can be safe and effective with minimal risk of side effects. Common L-carnitine side effects that may occur for some include stomach pain, nausea, vomiting and diarrhea.

L-carnitine may increase the risk of seizures in those with epilepsy. If you’ve had a seizure before, you should not take carnitine.

Additionally, carnitine may worsen symptoms of hypothyroidism. If you have an underactive thyroid, you should consult with your doctor before taking this amino acid.

When starting carnitine, as with any supplement, it’s best to start with a low dose and increase slowly to assess tolerance. If you experience any negative side effects, be sure to report to your doctor to determine if supplementation is right for you.

Finally, keep in mind that carnitine may enhance fat loss and weight loss for some people, but it should be used in combination with a healthy diet and active lifestyle to see the most results.

Food Sources

Animal products are the best natural sources of L-carnitine, with foods like grass-fed beef packing in the highest amount per serving. It can also be found in small amounts in some sources like vegetables and grains.

Here are the foods that contain the most L-carnitine per serving, according to the National Institutes of Health:

• Beef steak, cooked, 3 ounces: 42–122 milligrams
• Ground beef, cooked, 3 ounces: 65–74 milligrams
• Whole milk, 1 cup: 8 milligrams
• Codfish, cooked, 3 ounces: 3–5 milligrams
• Chicken breast, cooked, 3 ounces: 2–4 milligrams
• Ice cream, 1/2 cup: 3 milligrams
• Cheddar cheese, 2 ounces: 2 milligrams
• Whole wheat bread, 2 slices: 0.2 milligram
• Asparagus, cooked, 1/2 cup: 0.1 milligram

Supplements and Dosage

Although carnitine can be found naturally in plenty of food sources, it’s also available in supplement form as well.

The first step is deciding what form to use and when to take your supplement. It can be found in L-carnitine liquid, capsule and injectable forms for a quick and convenient way to boost your carnitine levels.

For oral L-carnitine, be sure to take it with meals to maximize its effectiveness.

The standard L-carnitine dosage is 500–2,000 milligrams daily. Based on most current research available, a dose of up to two grams per day can be used safely and effectively with minimal side effects.

The dosage may vary by the type of L-carnitine supplement, however. Acetyl-L-carnitine, for example, can be used in doses up to 2,500 milligrams per day while the dose for L-carnitine L-tartrate, a form typically used to enhance athletic performance, can range all the way up to 4,000 milligrams.

Keep in mind that when adding any supplement into your routine, you should always start with a low dose and work your way up to ensure you’re able to tolerate it without adverse side effects.

Related: L-Glutamine Benefits Leaky Gut & Metabolism

Uses and Recipes

Most people use L-carnitine to help boost weight loss and increase fat burning. However, there are many other potential reasons you may want to add carnitine into your diet.

It can help correct deficiencies, boost brain function, prevent muscle damage, increase endurance and enhance athletic performance.

It can also be incredibly useful for vegans and vegetarians who may have a limited intake of carnitine-rich foods. Taking a supplement can be an easy way to help meet your needs for this crucial amino acid.

If you’re looking for some ways to increase your carnitine intake without the use of a supplement, including a few servings of carnitine-rich foods can help. Here are some recipes that are high in carnitine for you to try out:

• Steak Fajitas
• Garlic Baked Chicken
• Seared Grass-Fed Steak
• Savory Baked Fish

Final Thoughts

• What is L-carnitine? Carnitine is an amino acid that works by transporting fatty acids to the mitochondria where they can be broken down into fuel.
• This amino acid is produced in the body and is also found in small amounts in certain types of food, like animal products.
• Although safe in moderation, potential carnitine side effects include stomach pain, nausea, vomiting and diarrhea.
• When paired with a healthy lifestyle and nutritious diet, taking carnitine could offer a variety of health benefits.
• In fact, studies show that L-carnitine helps benefit endurance, enhance weight loss, prevent muscle damage, amp up fat-burning, boost brain function and regulate blood sugar.

The post L-Carnitine Benefits Endurance, Fat Burning and Brain Function appeared first on Dr. Axe.

Frequently featured in stir-fries and steamed vegetable medleys — along with bamboo shoots — most people have tried water chestnuts at one point or another, whether they know it or not. This starchy aquatic veggie offers a unique taste and texture, plus an incredible array of benefits.

High in antioxidants, fiber and a wealth of micronutrients, adding this versatile vegetable to your diet can be fantastic for your health.

So what exactly is a water chestnut, and are canned water chestnuts healthy? Plus, how can you start adding this flavorful veggie to your daily diet?

Let’s take a closer look.

What Are Water Chestnuts?

What is a water chestnut? Known by its scientific name Eleocharis dulcis, the Chinese water chestnut is a grass-like plant that is native to certain areas in Asia, Australia and Africa — as well as several islands in the Pacific and Indian Oceans.

Contrary to what its name suggests, it’s not actually a nut at all. It is a type of aquatic vegetable that grows underground in marshes.

Are water chestnuts related to chestnuts? No, the water chestnut should not be confused with the water caltrop or sweet chestnut, both of which are unrelated and belong to entirely different families of plants.

The water chestnut plant has long, stem-like leaves and grows a small, round, edible corm underground. This is the part of the plant that is commonly consumed. It is enjoyed for its crisp texture that it manages to retain even after cooking.

It can be commonly found in vegetable medleys and in an assortment of Asian dishes and cuisines.

In addition to its distinct taste and texture, the water chestnut is also revered for its impressive nutrient profile. The extensive water chestnuts benefits also make it a popular choice. In fact, some research suggests that adding this aquatic veggie to your diet could help optimize heart health, enhance digestion and support weight loss as well.

Water Chestnut Nutrition Facts

Take a look at the water chestnuts nutrition profile, and it’s easy to understand why this aquatic vegetable is so great for your health. Each serving provides a good amount of water chestnuts carbs and fiber, plus micronutrients like manganese, potassium, copper and vitamin B6.

What is the nutritional value of water chestnuts? A 3.5-ounce serving of raw water chestnuts (about 100 grams) contains approximately:

• Calories: 97
• Total Carbohydrates: 23.9 g
  • Fiber: 3 g
  • Sugar: 4.8 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.04 g
• Protein: 1.4 g
• Sodium: 14 mg
• Manganese: 0.3 mg (17% DV)
• Potassium: 584 mg (17% DV)
• Copper: 0.3 mg (16% DV)
• Vitamin B6: 0.3 mg (16% DV)
• Riboflavin: 0.2 mg (12% DV)
• Thiamine: 0.1 mg (9% DV)
• Vitamin C: 4 mg (7% DV)
• Vitamin E: 1.2 mg (6% DV)
• Phosphorus: 63 mg (6% DV)
• Niacin: 1 mg (5% DV)
• Magnesium: 22 mg (5% DV)
• Pantothenic Acid: 0.5 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, water chestnut nutrition also contains a small amount of folate, zinc, selenium and calcium.

Water Chestnuts vs. Jicama

Jicama is a root vegetable that is often compared to the water chestnut given their similarities in taste and texture. In fact, jicama is sometimes referred to as “Mexican water chestnut.” It is said to have a taste that is described as a cross between a water chestnut and an apple.

Despite their similarities, these two vegetables are actually unrelated and native to entirely different parts of the world. While water chestnuts are indigenous to Asia, Australia, Africa and certain islands in the Pacific, jicama originally hails from Mexico.

Jicama has a yellow, papery exterior that covers the crisp white flesh inside. It has a unique sweet and starchy flavor.

Gram for gram, jicama is lower in calories and carbs but higher in fiber and vitamin C compared to water chestnuts. Water chestnuts, on the other hand, contain a higher amount of key nutrients, like potassium, manganese, copper and vitamin B6.

That said, both are highly nutritious and can be enjoyed in moderation as part of a balanced diet.

Health Benefits

1. Promote Weight Loss

Water chestnuts are low in calories yet high in nutrients. This makes them a great addition to a healthy weight loss diet. Plus, a good amount of the carbs in water chestnuts are actually in the form of fiber, which moves through the body undigested to support satiety and keep you feeling fuller for longer.

Not only that, but water chestnuts have a high water content. In fact, they are made up of about 74 percent water.

Studies show that eating more foods with a low energy density, such as water chestnuts, can decrease caloric intake to promote weight loss.

2. Loaded with Antioxidants

Water chestnuts are a great source of antioxidants. Antioxidants are health-promoting compounds that help fight free radical formation and prevent cell damage.

In addition to decreasing oxidative stress in the body, antioxidants also play a central role in health and disease. They may help protect against chronic conditions like cancer and heart disease.

In particular, water chestnuts are a good source of several key antioxidants, including ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate. Furthermore, an in vitro study published in the Journal of Food Science showed that the antioxidants found in water chestnuts can help effectively neutralize disease-causing free radicals to support better health.

3. Enhance Heart Health

Packing 17 percent of the potassium you need per day into each serving, including water chestnuts in your daily diet can have a big impact on heart health. Increasing your intake of potassium is vital to heart health. It is especially important when it comes to lowering blood pressure and preventing hypertension.

In addition to keeping blood pressure in check, getting more potassium in your diet can also reduce the risk of heart disease. One large review conducted by the University of Naples Medical Center showed that a higher intake of potassium was associated with a lower risk of stroke, coronary heart disease and cardiovascular disease.

4. May Have Anti-Cancer Properties

Thanks to their rich content of antioxidants, water chestnuts may possess potent anti-cancer properties. Although current research is limited to in vitro studies, certain compounds found in water chestnuts have been shown to decrease the growth of cancer cells.

Specifically, ferulic acid is an antioxidant that can help block the development and spread of tumor cells. In particular, in vitro studies show that this powerful compound can be effective against the formation of thyroid, breast and lung cancer cells.

5. Support Healthy Digestion

Water chestnuts are a great source of fiber. Fiber moves through the body undigested, adding bulk to the stool to promote regularity and optimize digestive health.

Studies show that upping your intake of fiber can come with a multitude of health benefits. In fact, getting a few extra servings of fiber in your diet may aid in the treatment of digestive conditions like hemorrhoids, intestinal ulcers, diverticulitis and gastroesophageal reflux disease.

Fiber also has been shown to promote regularity by increasing stool frequency in those with constipation.

Uses in Traditional Medicine

Water chestnuts are high in essential nutrients and packed with medicinal properties. For this reason, water chestnuts are considered a staple in many branches of traditional medicine.

In Ayurvedic medicine, water chestnuts are used to calm the pitta dosha and act as a natural diuretic to promote urine production. They are also thought to support proper blood clotting and healthy libido and keep your bones strong.

In Traditional Chinese Medicine, this aquatic vegetable is used to manage blood pressure, stabilize blood sugar, and treat ailments like hemorrhoids and diarrhea. Additionally, water chestnuts are believed to naturally soothe sore throats and optimize liver health as well.

How to Add to Diet (Recipes)

Water chestnuts are native to Asia and a common ingredient in many different Chinese dishes. In China, they are often eaten raw as a snack or enjoyed slightly sweetened for a tasty treat.

They are also found in steamed or sautéed vegetable medleys. These veggies are ground into a fine flour as well and used to make water chestnut cake, which is a type of Cantonese dim sum dish.

Water chestnuts are used in many other types of cuisine as well. For example, in Thailand, they are used to make thapthim krop, a famous dessert that is made up of cubes of water chestnuts in syrup. Meanwhile, in Vietnam they can be found in Nước Sâm, an herbal tea that contains roasted water chestnuts plus dried longan and the flower of the sawtooth herb.

Unlike other vegetables, water chestnuts are unique because they are able to retain their distinct crunchiness even after being cooked or canned. This is due to their chemical structure. The cell walls of the vegetable are cross-linked, and compounds like ferulic acid help provide strength to keep them from becoming too soft during the cooking process.

Wondering where to buy water chestnuts? While fresh water chestnuts may be difficult to find outside of specialty Asian markets, jarred or canned water chestnuts are available in most major grocery stores.

Once you get your hands on this crunchy vegetable, you may wonder: Do water chestnuts need to be cooked? Fresh water chestnuts can be peeled and enjoyed as is, while canned varieties should be rinsed or soaked in water to enhance the flavor.

Both types can be enjoyed raw or cooked and added to main courses and side dishes alike.

There are plenty of methods for how to cook water chestnuts to enjoy them in your favorite water chestnut recipes. A few of the most popular ways involve boiling them, roasting them on a baking sheet or sautéing them as part of a flavorful stir-fry. You can also grate them and add them to curries, salads and casseroles or use dried and ground water chestnuts as an alternative to regular flour.

When cooking them with other ingredients, however, be sure to add them near the end of the cooking process to ensure they retain their signature crunch and crispness.

Recipes

There are many different ways to enjoy the multitude of health benefits that this aquatic vegetable has to offer. Here are a few easy water chestnuts recipes to try at home to help get you started:

• Spicy Cucumber, Tomato and Water Chestnut Salad
• Mushroom and Water Chestnut Lettuce Wraps
• Asian  Chicken and Water Chestnut Patties
• Stir-Fried Water Chestnuts
• Sautéed Green Beans with Water Chestnut and Ginger
• Cashew Chicken Lettuce Wraps

You can also throw them in a Thai Chicken Stir Fry, Turkey Stir Fry or Salmon Stir Fry.

Risks and Side Effects

Water chestnuts can be a healthy and nutritious addition to a well-rounded diet when enjoyed in moderation. That said, they may not be for everyone.

There are several things to keep in mind before adding them to your daily routine.

First of all, keep in mind that water chestnuts are considered a starchy vegetable, much like other ingredients, such as green peas, corn and potatoes. Starchy vegetables are relatively high in carbohydrates, so it’s important to keep your intake in moderation to avoid unwanted spikes in blood sugar levels, especially if you have diabetes.

Additionally, note that water chestnuts are unrelated to sweet chestnuts and not considered a tree nut at all. Thus, they can be safely consumed by those with an allergy to other tree nuts, such as almonds, walnuts and pistachios.

However, some people may be allergic to water chestnuts, which can cause food allergy symptoms like hives, itching, swelling and redness. If you notice these or any other adverse side effects after consuming water chestnuts, discontinue use immediately and talk to your doctor.

Final Thoughts

• What are water chestnuts? The water chestnut is a type of aquatic plant that produces an edible corm that grows underground. It has a crisp, starchy white interior that stands out from other vegetables because it retains its signature crunch even after cooking.
• Each serving provides a good amount of carbohydrates and fiber, plus micronutrients such as manganese, potassium, copper and vitamin B6.
• Water chestnuts are high in antioxidants and cancer-fighting properties. They may help promote weight loss, enhance heart health and support healthy digestion.
• Best of all, water chestnuts are highly versatile. They can be incorporated into a variety of different recipes as part of a well-rounded, healing diet.

The post Water Chestnuts Can Enhance Weight Management, Immunity & Digestion appeared first on Dr. Axe.

If you’re not a vegetarian or vegan, you probably eat chicken, but what kind of chicken do you eat: conventional or free-range chicken?

These days not all chicken farms are created equal. In fact, some of these places treat their birds poorly and produce some low-quality chicken meat — and quality isn’t the only issue. Conventional chicken meat has been found to contain some seriously unwanted pathogens, such as Salmonella.

That’s why free-range chicken is the only way to go when you consume this common high-protein food.

If you’re going to choose chicken as a protein source in your diet, you want to make sure that it’s both organic and free-range.

Let’s talk about why free-range chicken is so important for both chickens and chicken consumers. Also, maybe you’re interested in raising your own free-range chickens so I’ll touch on how you can raise them in your own backyard as well.

What Does ‘Free Range’ Mean?

To define chicken, a chicken belongs to the poultry family, which is a group of domesticated birds, including chickens, turkeys and ducks, that are commonly raised by humans for their eggs and meat — along with the nutrients in chicken, such as chicken collagen.

What does free-range chicken mean exactly? The U.S. Department of Agriculture (USDA) defines free-range chickens as chicken that come from producers who demonstrate that their chickens have been allowed access to the outside.

“Free roaming” is another common term used interchangeably with free range. Typically, chickens that are raised using free-range methods have continuous access to the outdoors for more than 51 percent of their lives.

Free-range chickens are able to roam around, get fresh air and sunshine, and have contact with other chickens. However, since the USDA’s definition of free range is pretty general, it’s a good idea to look into exactly how “free range” a company’s chickens really are since legally the term can just mean that chickens have access to the outside.

Ideally, you want free range to mean that the chickens are truly roaming free around a pasture, not just getting outside once in a while.

If free-range chickens spend most of their time roaming around, where do they lay their eggs? That answer can definitely vary depending upon the setup of the specific chicken farm raising the chickens and also the chicken itself.

Some free-range chickens have been known to lay their eggs in the coop or nest boxes. However, some hens go rogue, and you may not know where they laid their eggs until you stumble upon them.

You also may know when and where a hen is laying her eggs because she may likely make a lot of noise when she is laying them, which is sometimes called the “egg song.”

When shopping for chicken, you want to first make sure it’s certified organic and then that it was raised under truly free-range conditions. This is when a local source can really be the best way to guarantee that both are true when it comes to your chicken meat as well as your eggs.

I also want to note the difference between cage-free vs. free-range eggs: Cage-free eggs come from a hen that had more room than a caged chicken, but it still was not necessarily allowed to go outdoors like a free-range hen.

Benefits of Free-Range Chicken

1. Great Protein Source

One of the healthiest things about free-range chicken is its high protein content.

Protein is so crucial to the health of our bodies. It’s so crucial, in fact, that it’s even referred to as “the building block of life.”

When you don’t get an adequate amount of protein in your diet, your cells can have a much harder time growing and repairing themselves than they should. For growing kids and pregnant mothers with growing babies, protein is especially vital.

2. Free-Range Chickens Make Healthier Eggs

Free-range chickens are known for producing eggs that are much more nutritionally dense than the eggs laid by caged hens.

According to one study conducted in 2007, free-range eggs are a much healthier choice in a lot of specific ways. This study showed that compared to eggs from battery-caged hens, eggs from free-range hens contained:

• ⅓ less cholesterol
• ¼ less saturated fat
• ⅔ more vitamin A
• 2 times more omega-3
• 3 times more vitamin E
• 7 times more beta-carotene

3. Conventional Chicken Linked to Hormone Disruption

A scientific study published in 2017 looked at the effects of feeding commercial chicken feed, conventional chicken meat or organic chicken meat to groups of female animal subjects. To evaluate the effects, researchers took measurements of the subjects’ percent growth rate and cholesterol levels as well as their progesterone, testosterone and estrogen levels.

What did they find? Consuming both commercial chicken feed and commercial chicken meat resulted in increases in growth, increases in cholesterol levels and an imbalance in hormone levels.

Overall, the study concludes that “commercial chicken feed and commercial chicken meat may be the potential cause of development of polycystic ovary syndrome in females due to steroid hormonal imbalance.”

4. Free Range May Taste Better

Many people find organic free-range chicken to be tastier than conventional chicken. One possible reason that organic free-range chickens may taste better is that they eat a higher quality diet than conventional birds.

A study published in the journal Poultry Science divided 600 chickens into three groups: those raised completely indoors, those given outdoor access with artificial shelters and those given outdoor conditions shaded by willow trees. Researchers found that the birds that had outdoor access and natural shelter had juicier, more tender and better textured meat.

The researchers believe that the amount of exercise free-range chickens are able to get on a daily basis helps develop their muscles, which results in better flavor and texture.

Conventional Chicken Concerns

Chicken is a very popular source of protein. Chicken farmers in the United State sell more than 8 billion birds for meat each year.

So what is so concerning about conventional chicken meat?

For starters, the way conventional chickens are raised has really gone downhill in the 20th century when factory farming began. Not only did chickens stop having outdoor access, but they began living in very confined conditions and started being pumped with antibiotics.

These days, companies that produce conventional chicken meat are getting the meat from what is now being referred to as “super chickens.” These are are unnaturally large chickens whose growth results from a steady flow of antibiotics in small doses.

In 2013, Consumer Reports conducted some highly revealing testing of chicken meat. It purchased 316 raw chicken breasts from various retailers around the country and found that a whopping 97 percent contained potentially harmful bacteria, including Salmonella, Campylobacter, Staphylococcus aureus and Enterococcus.

Approximately half of the chicken tested also contained at least one bacterium resistant to three or more antibiotics, which means it is a multidrug-resistant bacteria or “superbug.” In addition, more than 11 percent contained two or more of these superbugs!

It’s not very surprising that when you put animals of any kind indoors in very tight spaces in high numbers, the areas that these animals live in becoming very unhealthy very fast. For many conventionally raised chickens, living conditions are known for being nothing short of gross and highly disturbing.

Patrick Martins, founder of Heritage Foods USA, says that indoor confinement makes birds more prone to sickness with one of the major reasons being that these chickens are so young they haven’t had time to build much of an immune system. Martins also points out that while conventional poultry farmers may say that outdoor free ranging increases a chicken’s likelihood of being exposed to pathogens, he suggests that this viewpoint makes it seem as though “biodiversity is a threat; they’re saying the opposite of what is true.”

A free-range chicken quite clearly lives an overall healthier lifestyle.

Free-Range vs. Organic vs. Conventional

Free-range chicken is not necessarily organic, but organic chicken is basically required to be raised in a free-range manner. Organic chickens can only eat certified organic feed and aren’t allowed be given antibiotics or hormones, but they are permitted to receive preventative vaccines.

Organic chickens must have “the opportunity for exercise, freedom of movement, and reduction of stress.”

What about free-range chickens? By USDA standards, they have be able to go outdoors for some amount of time.

Organic and free-range chickens often have access to a pasture, and to define pasture, it’s typically a plot of land with nice green grass for grazing.

The majority of conventional chicken comes from factory farms. This means that the chickens are packed into cages, which leads to unsanitary and unhealthy conditions very quickly.

The confinement also means that these chickens are more likely to get sick, which is why the majority of conventional chickens are pumped with antibiotics for most, if not all, of their lives. These antibiotics don’t go away and can still be found in the conventional chicken meat offered at supermarkets, restaurants and fast food chains.

Conventional chickens are most often raised in cages. If the chickens are egg-laying hens, then these cages usually contain six chickens with each one getting a mere 67 square inches of space — or sometimes even less.

Conventional chickens do not typically get to go outside at all. There is absolutely zero roaming or free-range time outdoors or indoors.

Chicken antibiotics are commonly given to these conventional birds due to all of the sicknesses that occur in them due to the close living quarters.

Here are the meanings of some other common store-bought chicken terms:

• “Fresh” means the chicken has never been cooled below 26 degrees F or -3 degrees C.
• “Natural” should mean that the chicken does not contain any preservatives or artificial ingredients. Most chicken sold in stores can easily make this claim since it just means that there’s no artificial ingredients or preservatives added to the meat.
• “Farm raised” really doesn’t mean anything since pretty much every single chicken is raised on a farm of some sort.
• “Hormone-free” can be meaningful for other meats but not chicken since poultry legally cannot contain hormones.
• “Antibiotic-free” does mean something since conventional chickens are commonly given antibiotics, but organic chickens are not allowed to be given antibiotics.

Raising Free-Range Chickens

Some of the most popular questions when it comes to raising your own free-range chickens include: How much does a free-range chicken cost, and do free-range chickens need feed?

Prices of chickens vary, but one chicken raiser living outside of Cleveland provides his example of spending $3.60 on one heritage breed chick purchased online and shipped to his local post office.

What about feed? Free-range chickens typically consume high-quality chicken feed in addition to what they find to eat on their own.

If you’re wondering how to raise free-range chickens in your own backyard, here are some helpful resources:

• Raising Free-Range Chickens
• How to Raise Free Range Chickens
• How to Free Range Chickens with Supervision

How to Use and Cook (Recipes)

Where can you buy free-range chicken? If you have a local farm or farmers market, then getting free-range chicken from a supplier close to your home is always a great way to go.

With a locally sourced free-range chicken, you are likely to get much fresher meat. Plus, you may even be able to visit the farm and see exactly how the chickens live on a daily basis.

Health stores that carry chicken products typically only carry chicken that is organic or organic and free-range. Nowadays, it’s also easy to find free-range chicken in your grocery store. With all the issues with conventional chicken, it has definitely become easier to find free-range and organic chicken in a lot more locations.

Free-range chicken can be baked, broiled, roasted and stir-fried. It can be eaten alone or added to salads, soups or stews.

Chicken is also a great protein-rich addition to noodle, rice and vegetable dishes. It’s most often used as a main course, but it can also make a great snack.

Raw chicken must always be handled with great care since it can carry harmful bacteria. According to the USDA’s Food Safety and Inspection Service (FSIS), a whole chicken should be cooked to a safe minimum internal temperature of 165 degrees F or 73.9 degrees C. This safe internal temperature should be measured using a food thermometer placed in the innermost part of the thigh and wing and the thickest part of the breast.

You can also choose to cook poultry to a higher internal temperature.

For more specifics on cooking different parts of chicken in different ways, check out this FSIS chart.

Any recipe that calls for chicken is a candidate for the use of free-range chicken.

Here are some super tasty and healthy recipes where free-range chicken can be the star:

• Chicken Tikka Masala Recipe
• Chicken Bryan Recipe
• Chicken Bone Broth Recipe
• Garlic Baked Chicken Recipe

If none of those get your mouth watering, you can also check out 25 Crockpot Chicken Recipes for Easy, Delicious Meals or Snacks.

Risks and Side Effects

It is possible to have an allergy to chicken meat. Do not consume free-range chicken if you have a chicken allergy. If you do have a chicken allergy, you are likely to react to not only cooked chicken meat, but also to raw meat, live chickens and chicken feathers.

An allergy to chickens is not common, but if you are allergic symptoms can range from mild to serious and can include:

• itchy, watery or swollen eyes
• a runny, itchy nose
• sneezing
• scratchy, sore throat
• coughing or wheezing
• trouble breathing
• irritated or itchy skin
• an eczema-like rash
• hives
• nausea
• stomach cramps
• vomiting
• diarrhea
• anaphylaxis

Chicken allergy symptoms can occur immediately once exposed to chicken, or they may not show up until hours later. Seek medical attention if needed.

Final Thoughts

The old saying “you are what you eat” applies to both the chicken and the human consuming the chicken. After reading this article, I’m sure you can see why you may want to strongly consider switching from conventional chicken meat to organic, free-range chicken meat.

Not only do free-range chickens lead much happier and healthier lives, but they also produce meat that is much healthier and, a lot of times, tastier too.

The post Free-Range Chicken Benefits vs. Conventional Chicken Concerns appeared first on Dr. Axe.

From producing red blood cells to converting food into fuel to boosting mood and immunity, the potential vitamin B6 benefits and the crucial ways that this water-soluble vitamin affects health are unparalleled. It works together with a range of other vitamins and minerals in the body to optimize nearly every aspect of health and supports the function of the liver, blood cells, skin, eyes, nervous system and beyond to keep you feeling your best.

Need a few more reasons why this key vitamin is absolutely essential? Keep reading for a complete list of vitamin B6 benefits and side effects, plus how to get enough of this vital vitamin in your diet through the top vitamin B6 foods.

What Is Vitamin B6?

Vitamin B6, also known as pyridoxine, is one of the vitamins included in the vitamin B complex family. All B vitamins play an important role in a range of physical and psychological functions. However, they are most well-known for helping maintain a healthy metabolism, supporting nerve and liver function, and promoting the health of the skin and eyes.

So what does vitamin B6 do specifically, and why is it important?

Vitamin B6 has several derivatives, including pyridoxal, pyridoxal 5-phosphate (p5p) and pyridoxamine. These are all important compounds involved in numerous biological functions. In fact, vitamin B6 is used by the body every single day and plays a major role in everything from movement to memory, energy expenditure and blood flow.

B6 also helps the body maintain a healthy nervous system, produces hemoglobin that carries oxygen in red blood cells throughout the body, aids in providing energy from the food that we eat, works to balance blood sugar levels, acts as a natural painkiller, boosts mood and also enhances immunity by increasing the synthesis of antibodies used to protect the body.

However, the potential vitamin B6 benefits don’t stop there. In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones and more to help maximize your health.

Believe it or not, the importance of vitamin B6 on health has only come to light within the last century. In fact, it wasn’t actually discovered until 1934, when biochemist Paul György found a substance that was effective at curing skin disease in rats and named it vitamin B6.

Just a few years later in 1938, nutritionist Samuel Lepkovsky was the first to isolate vitamin B6 from rice bran.

In recent years, scientists have begun learning more about the many different forms of vitamin B6 and the ways that they influence health. Derivatives like pyridoxine hydrochloride (pyridoxine HCL), for example, are converted to the active form, pyridoxal phosphate, or PLP.

Today, research continues to unearth new ways that vitamin B6 can impact health. From supporting nerve function to reducing the risk of hyperhomocysteinemia and beyond, more and more studies confirm that this water-soluble vitamin is absolutely vital to the function of the body.

Top 11 Vitamin B6 Benefits

1. Maintains Healthy Blood Vessels

Vitamin B6 is needed to regulate levels of a compound called homocysteine within the blood. Homocysteine is a type of amino acid acquired from eating protein sources, especially meat.

High levels of homocysteine in the blood have been linked to inflammation and the development of heart disease and blood vessel issues, which may contribute to a heart attack.

Without enough vitamin B6, homocysteine builds up in the body and damages blood vessel linings. This can set the stage for dangerous plaque buildup, which can lead to an increased risk of heart attack or stroke.

Studies show that when patients take vitamin B6 along with folate, total homocysteine concentrations are significantly reduced. Plus, the homocysteine-lowering effects of vitamin B6 can also help treat the damage done to blood vessels to enhance heart health.

2. Supports Brain Function

Vitamin B6 is often considered a top brain vitamin because it helps promote the proper function and development of the brain and nervous system. Studies have shown that a vitamin B6 deficiency could influence memory and contribute to cognitive impairment, Alzheimer’s and dementia with advanced age.

One way vitamin B6 impacts brain function is by controlling homocysteine levels, which are not only a risk factor in coronary heart disease, but can also cause damage to neurons of the central nervous system as well.

Vitamin B6 also plays an important role in the production of hormones like serotonin and norepinephrine, which help control factors like mood, energy and concentration. Researchers believe that certain behavior disorders in children, including ADHD, are caused by low serotonin levels, which means that increasing PLP concentrations in the blood could potentially help reduce symptoms.

3. May Improve Mood

Much like vitamin B6, some prescription antidepressant medications work to increase levels of serotonin. Research has shown that vitamin B6 has a significant impact on the central production of both serotonin and GABA neurotransmitters in the brain.

These are important compounds that control mood and are needed to prevent depression, pain, fatigue and anxiety.

Although more research is still needed, some studies suggest that vitamin B6 could have a favorable effect on mood and mental health thanks to its positive effects on these key neurotransmitters.

4. Helps Treat Anemia

Vitamin B6 is needed to create hemoglobin in the blood, which is transported by red blood cells throughout the body to help bring oxygen to cells and mobilize iron. Anemia can occur when someone doesn’t make enough red blood cells, resulting in anemia symptoms like fatigue, weakness, aches, pains and more.

Studies show that a deficiency in vitamin B6 could cause microcytic anemia, a condition characterized by red blood cells that are smaller and more pale than usual.

Getting more B vitamin foods in your diet or through supplementation can help raise plasma PLP levels and may help treat certain types of anemia caused by deficiency.

5. Protects Eye Health

In many instances, a poor diet and/or nutrient deficiencies are the underlying causes of certain eye diseases. Studies have shown that that taking vitamin B6 along with other vitamins, including folate, can aid in the prevention of eye disorders and loss of vision.

In particular, vitamin B6 is believed to help slow the onset of certain eye diseases, including age-related macular degeneration, which is one of the leading causes of vision loss around the world.

6. May Reduce Symptoms of Rheumatoid Arthritis

Low levels of vitamin B6 have been associated with increased symptoms of rheumatoid arthritis, including severe pain. Interestingly enough studies also find that people with rheumatoid arthritis may be more prone to vitamin B6 deficiency because of the chronic inflammation that sets off symptoms.

Vitamin B6 benefits rheumatoid arthritis by suppressing inflammation to help sidestep swelling and reduce common symptoms associated with rheumatoid arthritis.

7. Could Help Lower Blood Pressure

Several promising animal studies have found that vitamin B6 could reduce blood pressure to help optimize heart health. For example, one animal model published in Molecular and Cellular Biology showed that supplementation with vitamin B6 helped reduce systolic blood pressure in rats with hypertension.

Similarly, another study out of China analyzed the diets of 2,241 adults and found that a higher intake of vitamin B6 was associated with a lower risk of high blood pressure.

8. Helps Relieve PMS Symptoms

Consuming plenty of vitamin B6 or taking B complex vitamins can help prevent or treat PMS symptoms. Studies suggest that vitamin B6 helps combat symptoms like breast pain, nausea, cramps, fatigue and headaches. Plus, the potential vitamin B6 benefits for skin can even help reduce acne that occurs before a woman’s menstrual cycle.

It’s believed vitamin B6 helps with PMS because of its positive effects on specific neurotransmitters that are responsible for pain management in the brain as well as its ability to increase blood flow and manage hormones. It’s recommended for women who experience frequent PMS symptoms to take B complex vitamins regularly, especially in the 10 days before menstruating.

9. May Reduce Morning Sickness and Nausea

Studies have found that vitamin B6 benefits pregnancy by relieving the severity of nausea and “morning sickness” that often occur during pregnancy. One study showed that after patients tracked the severity of their nausea over 24 hours before treatment with vitamin B6 and again afterward, the group who took pyridoxine/vitamin B6 experienced a significant decrease in nausea compared with the placebo group.

For this reason, vitamin B6 is one of the active ingredients in Bendectin, a common medication used to treat nausea.

10. Can Regulate Sleep Cycles

Vitamin B6 helps the body make melatonin, which is an important hormone that helps us to fall asleep. Melatonin is responsible for regulating the internal clock, helping the body know when it’s time to wake up and also when it’s time to wind down and fall asleep for the night.

11. Can Help Prevent Kidney Stones

Some evidence shows that taking vitamin B6 along with other vitamins, including vitamin C, may be able to prevent or treat kidney stones in certain populations. Vitamin B6 is usually helpful in doing this in patients who are at an increased risk for kidney stones due to other illnesses.

Uses in Traditional Medicine

Many vitamin B6-rich foods have long been used in traditional medicine for their powerful effects on health and wellness. While these foods contain a wealth of other micronutrients and health-promoting properties that makes them especially beneficial for use in holistic medicine, their vitamin B6 content undoubtedly contributes to many of their favorable effects on health.

Grass-fed beef, for example, is one of the most concentrated sources of vitamin B6 and is believed to strengthen the blood and enhance red blood cell production according to Ayurveda. It’s also thought to relax the mind, satisfy the stomach and improve liver function.

Similarly, pistachios are another vitamin B6-rich food that used in Traditional Chinese Medicine to promote spleen health. They also help support the liver, heart and gallbladder and are thought to treat conditions like jaundice, which is caused by excess levels of a yellow pigment called bilirubin.

Food Sources

One of the best ways to increase your intake of this important water-soluble vitamin is to squeeze more vitamin B foods into your daily diet. Here are a few of the top foods with B6 to get you started:

1. Turkey Breast — 3 ounces: 0.7 milligram (53 percent DV)
2. Grass-Fed Beef — 3 ounces beef tenderloin: 0.5 milligram (38 percent DV)
3. Pistachios — 1/4 cup: 0.5 milligram (38 percent DV)
4. Tuna — 1 3-ounce can: 0.4 milligram (30 percent DV)
5. Pinto Beans — 1 cup cooked: 0.4 milligram (30 percent DV)
6. Avocado — 1 raw: 0.4 milligram (30 percent DV)
7. Chicken Breast — ½ one breast: 0.3 milligram (23 percent DV)
8. Blackstrap Molasses — 2 tablespoons: 0.26 milligram (20 percent DV)
9. Sunflower Seeds — 1/4 cup: 0.25 milligram (19 percent DV)
10. Sesame Seeds — 1/4 cup: 0.25 milligram (19 percent DV)

Recipes

The easiest and most effective way to boost your B6 intake is by including more foods with vitamin B in each meal. Adding protein foods like grass-fed beef, pinto beans or tuna fish to each meal can supply a hearty chunk of the vitamin B6 that you need along with a range of other important micronutrients.

Meanwhile, mixing up your snack with a few different types of nuts and seeds, like sunflower seeds or pistachios, can also help boost your intake.

Here are a few tasty recipe ideas that incorporate foods with vitamin B6 to meet your daily needs:

• Crockpot Beef and Broccoli
• Cranberry and Pistachio Bliss Balls
• Salted Paleo Sunbutter Cups
• Strawberry Avocado Salad
• Cashew Chicken Lettuce Wraps

Vitamin B6 Deficiency

Although a deficiency is not very common, studies have linked a vitamin B6 deficiency with an increased risk for a range of different disorders and symptoms.

Over time, some of the key vitamin B6 deficiency symptoms in adults can include:

• Changes in mood, such as irritability, anxiety and depression
• Confusion
• Muscle pains
• Mouth sores
• Low energy or fatigue
• Worsening of PMS symptoms
• Worsening symptoms of anemia

Because vitamin B6 is incredibly important for nerve function, a vitamin B6 deficiency is sometimes associated with neuropsychiatric disorders, including seizures, migraines, chronic pain and mood disorders, like depression.

Other research shows that vitamin B6 deficiency is more common among older people, with the risk of Alzheimer’s disease and other forms of dementia increasing with age and decreased vitamin B6 concentrations.

Since they are at a higher risk for having a vitamin B6 deficiency symptoms, it’s often recommended that older adults have their vitamin B6 levels tested by their doctors if they begin to lose their appetite, lose weight or suffer from nutrient malabsorption for any reason, as this could indicate a potential B vitamin deficiency.

Others who are at an increased risk of deficiency include those with impaired kidney function, an autoimmune disease or alcohol dependence, as many of these issues can impact nutrient absorption.

Supplements and Dosage

Vitamin B6 is a water-soluble vitamin, and extra amounts are excreted through the urine rather than stored in the body. Therefore, it’s extremely important to regularly eat foods high in B vitamins or take supplements to continue to meet your daily requirements.

While taking a vitamin B6 supplement can be helpful for some people, it’s always best to get your nutrients from real food sources. Not only are these foods rich in other important vitamins and minerals, but your body also knows exactly what to do with the vitamins naturally found in whole foods as opposed to synthetic nutrients added to fortified foods and supplements.

Additionally, vitamins are best used by the body as more than just one single nutrient. They are actually utilized as complex groups of molecules that interact and are dependent upon each other, so you get the most benefits from vitamin supplements when you consume them in the same way nature intended.

If you are going to take any supplements that contain vitamin B6, be sure to purchase a high-quality product that is made from real food sources and is free of fillers or toxins to get the most vitamin B6 benefits. High-quality B vitamin complex supplements are made by joining together different nutrients that work together, such as niacin, folate and vitamin B6, helping your body recognize the vitamins and minerals and use them in a natural way that gives you the most beneficial results.

Most adults over 19 need at least 1.3 milligrams of vitamin B6 daily to help meet their needs. However, the required vitamin B6 dosage increases for older adults as well as women who are pregnant or breastfeeding.

For best results, be sure to stick to the recommended dose on your specific supplement to avoid unwanted vitamin B6 side effects.

Risks and Side Effects

Like other B vitamins, such as riboflavin (vitamin B2) and thiamine, vitamin B6 is a water-soluble vitamin, meaning that if you consume too much vitamin B it will simply be excreted through the urine. For this reason, there is minimal risk of vitamin B6 toxicity from vitamin B6 foods.

However, a vitamin B overdose is possible if high doses are consumed from supplements. Some of the most common signs of toxicity can include nausea, vomiting, excessive thirst, increased urination and flushing of the skin. High amounts of B6 can even contribute to more serious side effects, like nerve damage.

Vitamin B6 can interact with other medications when taken in high amounts. If you’re being treated for any of the following conditions with medications, it’s always a good idea to talk to your doctor before taking any supplements, including B6.

Some medications that interact with vitamin B6 include:

• Drugs used for treating Parkinson’s and Alzheimer’s disease, anemia, seizures, or heart disease
• Any drugs used in chemotherapy
• Cycloserine (Seromycin) or Isoniazid for treating tuberculosis
• Hydralazine (Apresoline) for treating high blood pressure
• Penicillamine used to treat rheumatoid arthritis
• Theophylline (TheoDur) used to treat asthma
• Antibiotics including Tetracycline
• Antidepressant medications, including Pamelor, Elavil, Desipramine, Norpramin and Tofranil
• Some antidepressants called monoamine oxidase inhibitors may also be able to reduce blood levels of vitamin B6

Final Thoughts

• Vitamin B6, also known as pyridoxine vitamin, is a water-soluble vitamin that plays a role in a range of physical and psychological functions.
• There are several different derivatives and forms of B6, such as pyridoxine hydrochloride, which are converted to the active form, pyridoxal phosphate.
• Vitamin B6 is involved in several aspects of health, including metabolism, nerve function, liver health, red blood cell production and more, and there are many vitamin B6 benefits.
• Getting enough in your diet could help promote heart health, support brain function, improve mood, treat anemia and reduce symptoms of rheumatoid arthritis. It may also improve eye health, relieve PMS symptoms, reduce morning sickness, prevent kidney stones and regulate the sleep cycle.
• Whether it’s through including more vitamin B6 foods in your diet or taking a B complex to meet your daily needs, getting enough B6 is absolutely essential to overall health and wellness thanks to the wealth of vitamin B6 benefits and vital functions it provides.

The post Vitamin B6 Benefits the Brain, Heart, Eyes & More appeared first on Dr. Axe.

The cashew is one of the best-tasting, most versatile and healthiest nuts . In fact, benefits of cashews nutrition include the ability to help improve heart health, support healthy brain functioning, and improve digestion and nutrient absorption. Eating cashews might even be able to help you lose weight.

Consumption of cashew nuts has increased in recent years in most Western countries, most likely because nuts in general are repeatedly ranked as some of the healthiest foods there are. When it comes to cashews nutrition benefits, experts consider all nuts to be important additions to our diets in order to provide healthy fats, fiber and trace minerals — and to aid in prevention of a wide range of chronic diseases.

One of the best things about cashews is that they taste great in both sweet and savory recipes (think trail mixes and stir-fries), so consuming them along with other versatile nuts, like almonds or walnuts, is a breeze.

Thanks to newer products on the market like cashew milk and cashew butter, it’s easier than ever to incorporate cashew nutrition into all types of recipes.

Cashews Nutrition Facts

What are cashews, and are they actually nuts?

Cashews are technically seeds, as opposed to nuts. They are light-colored, kidney-shaped and come from the fruit of the tropical tree called Anacardium occidentale that produces the bitter-tasting cashew apple.

Due to their high nutrient density and supply of many vital minerals, “cashew nuts” and other nuts are often recommended most often to improve heart health. Cashews nutrition is rich in unsaturated fatty acids and numerous other beneficial compounds, including:

• plant-based protein
• dietary fiber
• minerals, like copper, zinc and magnesium
• antioxidants in the form of phytosterols and phenolic compounds

The composition of the cashew kernel is about 21 percent protein, 46 percent fat and 25 percent carbohydrates (a portion of which is indigestible fiber), making it a filling, high-protein and high-fat food choice.

One of the key factors of cashews nutrition is the healthy fat content. Cashews are primarily made up of unsaturated fats in the form of monounsaturated fatty acids (MUFAs that contain oleic acid), plus a smaller proportion of polyunsaturated fatty acids (PUFAS mostly in the form of linoleic acid). Roughly 62 percent of the cashew’s fats are monounsaturated fat, 18 percent polyunsaturated fats and the rest a mix of saturated fats.

Because of the positive effects of MUFAs and PUFAs on metabolism and other bioactive functions, many studies associate cashew consumption (and nut consumption in general) with a reduced risk for coronary heart disease, cancer, diabetes and obesity.

A one-ounce serving of cashews (about 28 grams) contains approximately:

• Calories: 157
• Total Carbohydrates: 8.6 g
  • Fiber: 0.9 g
  • Sugar: 1.7 g
• Total Fat: 12.4 g
  • Saturated Fat: 2.2 g
  • Polyunsaturated Fat: 2.2 g
  • Monounsaturated Fat: 6.8 g
• Protein: 5.2 g
• Sodium: 3.4 mg
• Copper: 0.6 mg (31% DV)
• Manganese: 0.5 mg (23% DV)
• Magnesium: 81.8 mg (20% DV)
• Phosphorus: 166 mg (17% DV)
• Vitamin K: 9.5 mcg (12% DV)
• Zinc: 1.6 mg (11% DV)
• Iron: 1.9 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Selenium: 5.6 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 185 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

Cashew Nutrition vs. Almonds vs. Other Nuts

• Among all nuts, cashews are one of the best sources of copper, iron and zinc. They are also a bit higher in carbs than other nuts.
• Compared to cashews, almonds nutrition is higher in protein, fiber, calcium, vitamin E, riboflavin and niacin. You can see why almonds are considered a superfood by many. Almonds contain a good amount of monounsaturated fat and less polyunsaturated fat, including less omega-3s than nuts like walnuts. They are the best source of calcium among all nuts. Both cashews and almonds are among the lowest-calorie nuts.
• When we compare cashews to walnuts nutrition, we find that walnuts are a better source of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.
• Macadamia nuts are one of the nuts with the most fat and highest amount of calories, more than cashews. However, they are still a healthy food because they contain lots of monounsaturated fat, just like olive oil. Both cashew butter and macadamia nut butter make great alternatives to peanut butter.
• Compared to cashews and other nuts, Brazil nuts are an excellent source of selenium (just one nut contains more than a day’s worth!) and contain a good mix of monounsaturated and polyunsaturated fat.
• Pecans are a high-calorie nut with a high fat content, mostly monounsaturated fat. They contain oleic acid along with phenolic antioxidants. Pecans and macadamia nuts overall have the lowest amounts of protein and the highest amounts of fats (but these are still healthy fats).
• Pistachios and cashews are both lower in calories than many other nuts. They have similar amounts of protein and fat per ounce. Pistachios are exceptionally high in vitamin B6 and potassium.
• Peanuts are one of the highest protein and fiber nuts, containing more than cashews. They are also one of the lowest nuts in calories. However, peanuts can contain mold and are a common allergen, so take precaution when eating them.

Overall, eating a variety of nuts gives you the most benefits. Nuts and seeds benefit your hair, skin, nails, brain and heart because they all contain healthy fats and slightly different types of fats, antioxidants and minerals.

Related: Pili Nuts: The Keto-Friendly Nuts that Support the Heart & Bones

Health Benefits

1. Fight Heart Disease

A 2017 review published in the journal Nutrients states, “Although nuts are high calorie foods, several studies have reported beneficial effects after nut consumption, due to fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant action.”

Frequent nut and legume consumption can help lower your risk for many of the biggest risks associated with heart disease, including high cholesterol, high blood pressure and obesity. Cashews are believed to have beneficial effects on oxidative stress levels, inflammation and vascular/arterial activity, all of which promote a healthy heart.

Cashews can help lower LDL cholesterol (considered the dangerous kind) and improve HDL cholesterol (the “good” kind). They contain special phytosterol compounds that play an important structural role in cell membranes. They stabilize cells and interfere with cholesterol absorption.

This is responsible for their cholesterol-lowering abilities and the reason cashews may be able to help prevent the formation of plaque within artery walls. Cashews are also associated with lowered triglyceride levels and reduced levels of inflammation, all of which help protect you from heart disease, heart attacks or stroke.

2. Help Prevent Gallstones

Some research has found that eating nuts weekly, including cashews, can help lower the risk for gallstones. Gallstones are associated with healthy cholesterol levels. They’re caused by hardened cholesterol, a result of too much cholesterol present within the bile that circulates through the digestive tract.

Normally, your liver doesn’t secrete a high enough amount of cholesterol to harden and form stones. However, when liver health is poor, cholesterol can essentially act like glue, hardening and binding together with other substances like calcium inside the gallbladder.

3. Can Help With Weight Loss or Maintenance

Do cashew nuts make you gain weight? Studies suggest that cashews and other nuts are not tied to weight gain. In fact, they may actually promote weight loss or help with weight management.

Nuts have a high total fat content — cashews are made of approximately 46 percent fat — but they’re also very nutrient-dense and provide a lot of important minerals and fatty acids that support weight loss.

Cashews can help you feel fuller after a meal, which is beneficial for curbing food cravings, overeating and unhealthy snacking. Fats in general make food more satisfying and increase nutrient absorption of fat-soluble vitamins, like vitamin A and vitamin D.

Cashews are also a good source of plant-based protein (somewhere around 25 percent of the nut is made up of amino acids), partially in the form of beneficial amino acid L-arginine. L-arginine is a precursor of nitric oxide known to help improve vascular reactivity and circulation.

The combination of fat and protein in cashews nutrition makes cashews a filling food that can help control cravings.

4. Help Maintain Bone Health

Cashews nutrition benefits include bone health improvement due to the presence of calcium, magnesium and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Cashews’ bone-building benefits also come from their supply of vitamin K.

Cashews provide over 12 percent of your daily vitamin K needs in just an ounce serving — working as a great source to prevent vitamin K deficiency. Vitamin K works with other essential minerals like calcium to support bone mineralization and maintain bone mineral density. This can help protect you from bone fractures and osteoporosis.

They’ve also been found to help with degenerative joint disease treatment in an experimental model.

5. May Help Prevent Colon, Prostate and Liver Cancers

Why are cashews good for you if you’re looking to boost immunity and defend against disease? Regularly eating nuts, including cashews, is associated with a lower risk for certain common cancers.

This is especially true for cancers that occur in the digestive tract, including liver and colon cancers. A 2016 review found that “higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality,” and more recent research confirms this.

Nuts are good sources of antioxidant vitamins (for example, tocopherols and certain phenolic compounds, which are mostly stored in the shells of cashews and nuts). These are needed to protect the body from high levels of free radical damage that causes oxidative stress, potentially contributing to DNA damage, cell mutation and cancerous tumor formation.

6. Support Healthy Brain Function

The brain is made up of mostly fat and relies on a steady supply of healthy fatty acids within the diet. Nuts are one of the natural plant foods richest in fat. They support cognitive function, healthy aging and mood regulation.

Several dietary components of cashews can help support cognitive abilities and multiple brain processes by regulating neurotransmitter pathways, synaptic transmission and membrane fluidity. The healthy fats in cashews in particular are responsible for this, along with trace minerals like zinc, iron and copper.

Dietary deficiency of healthy MUFA and PUFA fatty acids has even been associated with increased risk of several mental disorders, such as ADHD, anxiety, depression, dyslexia and dementia.

Roasted cashew consumption was even found to forestall cisplatin-initiated brain harm in rats.

7. Lower the Risk for Diabetes

Why are cashews healthy if you’re prone to metabolic syndrome or diabetes? Cashews are a great source of MUFA fats, which slow the rate at which blood is released into the bloodstream.

The anti-diabetic properties of cashews nutrition are partially due to the active ingredient called hydroethanolic extract in the form of anacardic acid, which stimulates glucose transport and control.

Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake.

A 2014 analysis showed that tree nuts improve glycemic control in individuals with type 2 diabetes. Cashews also help lower levels of inflammation.

Studies show that a diet higher in nuts results in lower circulation of inflammatory biomarkers that can contribute to insulin resistance and diabetes formation. Additionally, cashew nutrition benefits include the ability to prevent or treat other complications of diabetes, including arterial hypertension, obesity and cardiovascular risk.

8. Help Prevent Migraine Headaches

Cashews help support healthy brain function and improve blood circulation while lowering blood pressure, which may be beneficial for fighting headaches.

Additionally, cashews fight rapid changes in blood sugar and hypoglycemia, other well-recognized triggers for migraines.

9. Help Maintain Healthy Skin

Cashews nutrition supports healthy skin due to the presence of healthy essential fatty acids. Healthy sources of fat are needed to keep skin hydrated and free from irritation, flaking and premature aging.

Cashews are also a high source of copper. Copper helps with the production of the skin and hair pigment called melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity and defends against signs of aging.

Uses in Traditional Medicine

Cashews have been used in traditional medicine systems for centuries to treat various ailments, including poor heart health and diabetes. They’re native to coastal Brazil and today are popular across the globe, especially in Asian cuisine.

According to Ayurvedic medicine, nuts are an important part of a vegetarian diet since they supply fiber, protein, fat, minerals and vitamins. That said, all nuts should be eaten in moderation, ideally after being blanched and soaked to help improve digestion.

Nut milks and nut butters are also encouraged, especially for “pacifying Vata” — in other words, for providing grounding, warm energy. In addition to eating cashews and other nuts, nuts are used to make nourishing oils in traditional medicine that keep skin hydrated and healthy.

Unlike most other nuts, cashews actually contain a fair amount of starch. This is one reason they make a great thickening agency in “milks” or creamy sauces, especially when they’ve been soaked beforehand. This allows them to blend more easily.

It’s one reason why they’re popular across the globe for thickening soups, curries, meat stews and to make desserts. In Southeast Asia and India, for example, they’re used in this way to make the type of curry dish called korma or to make the sweet treat called kaju barfi.

Cashew nuts also have a long history of use in Thailand, the Philippines, China and South African cuisine.

How to Buy and Store

How many cashews should you eat in a day? In general, what is a healthy amount of nuts to eat per day?

A standard recommendation is to eat about one ounce of nuts per day, which is usually about a quarter cup. How many nuts this is depends on the specific type of nut. For example, one ounce of almonds is about 23 almonds, while one ounce of cashews is about 18 cashew nuts.

When it comes to which types of cashews to buy, look for raw cashews if possible, with plain, “dry roasted” cashews your second best option. Blanching cashews and other nuts, especially when their shells are removed or cracked open, can destroy most of their antioxidants more so than roasting usually does.

All cashews sold to customers have their outer shells removed because they’re considered “toxic” and likely to hold bacteria.

You definitely want to avoid cashews or other nuts that are coated in vegetable oils or sugar and other artificial additives. This is usually the case when you buy premade trail mixes. Check the label carefully that no extra sugar, preservatives, hydrogenated vegetable oil, chemicals or preservatives have been added to your cashews or cashew butter.

Cashews are considered more stable than many other types of nuts because they have a high content of oleic acid. It’s still a good idea to store them in a tightly sealed container and away from heat in order to prolong their freshness. Many people even like to refrigerate or freeze their nuts, nut butters and nut flours to retain the most nutrients possible.

Here are some other types of products made from cashews that you might also want to seek out:

• Cashew “butter” — A great alternative to peanut butter, this is made by soaking and blending cashews. Salt should be the only other ingredient added.
• Cashew flour — Made by drying and grinding cashews, this can be used in similar ways to almond meal. Try combining it with coconut flour or other gluten-free flours to make muffins, pancakes or other treats.
• Cashew milk — This is a good alternative to almond milk, coconut milk or dairy milk if you avoid lactose and conventional (pasteurized) dairy. It’s a bit creamier than almond milk and free of sugar and lactose as long as you buy an unsweetened version.
• Are cashew nuts a healthy snack? You bet. Add some to trail mix or yogurt for a filling snack.

Where do cashews come from? Cashews were first cultivated in Brazil, where Portuguese inhabitants discovered them and brought them back to parts of India sometime around 1560 and 1565. From India, cashews spread throughout Southeast Asia and eventually made their way to America and Africa.

The cashew tree is now widely grown in tropical regions around the world, especially in parts of India, Nigeria, Vietnam, the Ivory Coast and Indonesia. The modern-day name cashew derives from the Portuguese word for the fruit of the cashew tree, caju, which translates in Portuguese to “nut that produces itself.”

Cashews are considered drupes that grows at the end of the cashew apple fruit. The drupe develops first on the cashew apple tree and then expands to become the cashew apple.

The apple itself has a sharp taste and delicate skin — therefore it doesn’t transport well and isn’t commonly eaten. In some parts of the world, however, like Brazil and regions in Africa, cashew apples are actually considered healing delicacies and used for their natural medicinal qualities, like fighting bacteria.

Cashew Recipes

There are countless ways to add cashews to your meals: consuming raw cashews as a healthy snack, adding them to grain-free granola or oatmeal with breakfast, having some cashew butter with fruit, throwing some into a salad, or tossing them into a healthy stir-fry. Premade (or homemade) cashew butter and cashew flour even make it possible to have cashews in smoothies, spread on homemade gluten-free baked goods, or used in place of wheat and other refined flours in many different ways.

Here are several cashew recipes to get you started with using cashews at home:

• Make this homemade Cashew Milk Recipe on grain-free granola, in smoothies, etc.
• Try some Homemade Cashew Butter on gluten-free toast, in baked goods, etc.
• Cashew Chicken with Apricot Sauce Recipe — This is a gluten-free, high-protein meal that also supplies healthy fats.
• Pumpkin Cashew Soup Recipe — This recipe is full of healthy fats, vitamin A and vitamin C.
• Cashew Chicken Lettuce Wraps Recipe — This recipe is full of flavor, healthy fats and high in protein.

One way to increase the nutrient content of cashews and reduce the presence of antinutrients — which can block some of cashews’ minerals from being absorbed once eaten — is to soak raw cashews overnight in plain water. You can also sprout raw cashews that have been soaked to further increase their mineral availability.

Risks and Side Effects

Are there any disadvantages of cashew nuts? For some people, cashews and other tree nuts can potentially cause complications or allergic reactions.

Allergic reactions to nuts can sometimes even be life-threatening, although the majority of people with no known nut allergies experience no negative reactions to eating cashews. If you have a known nut allergy, carefully avoid cashews and other tree nuts until you’re tested for reactions to all types of nuts, since an allergy to one type usually means reactions can occur when eating other types, too.

Anyone who has an existing condition of kidney stones might also need to avoid cashews or carefully monitor nut consumption in general because cashews naturally contain gastric and intestinal soluble oxalates that can make kidney problems worse.

Final Thoughts

• Cashew nuts are actually seeds. They come from the cashew plant called Anacardium occidentale that produces the bitter-tasting cashew apple.
• Cashews nutrition data tells us that these “nuts” are a good source of nutrients like copper, magnesium, phosphorus, zinc and more. Cashews nutrition also provides healthy fats, protein, polysterols and some starch/fiber.
• Benefits of cashew nutrition include fighting heart disease, preventing gallstones, helping with weight loss, maintaining bone health, reducing risk for certain types of cancer, supporting cognitive function, fighting headaches and maintaining skin health.
• Both raw cashews and cooked/roasted cashews are available. Cashews actually contain a fair amount of starch, which is one reason they make a great thickening agency in “milks” or creamy sauces, especially when they’ve been soaked beforehand.

The post Cashews Nutrition: Helps Prevent Cancer, Diabetes & More appeared first on Dr. Axe.

Enzymes are substances made of protein that help stimulate chemical reactions. One of these enzymes crucial to human health is called lipase.

What is lipase exactly? Lipase is one of our most vital digestive enzymes released mainly by the pancreas into the small intestine to help the body process and absorb fats.

By breaking down and helping the body to absorb fat, it does so much more for the body than you would expect. For instance, it can naturally help major digestive disorders like celiac disease and serious health conditions like cystic fibrosis.

Lipase is often taken in combination with the two other vital enzymes: protease and amylase. While lipase breaks down fats, protease processes proteins and amylase takes care of carbohydrates. When all of these enzymes are at the proper level in your body, your digestion and overall health can really be optimal.

Testing can be done to figure out where your enzyme levels should be. If you suffer from digestive trouble when you consume fatty foods, then a lipase deficiency could be to blame.

Keep reading to learn how lipase is utilized by your body and how it can help you or someone you love overcome some pretty serious health concerns.

What Is Lipase?

Lipase is an enzyme that splits fats so the intestines can absorb them. It hydrolyzes fats like triglycerides into their component fatty acid and glycerol molecules. It is found in the blood, gastric juices, pancreatic secretions, intestinal juices and adipose tissues.

Your body uses triglycerides for energy, and you do need some triglycerides for good health. However, high triglyceride levels can raise your risk for heart disease and can also be a sign of metabolic syndrome. That’s just one of the reasons why it’s so important to have lipase doing its job!

What is considered a healthy lipase level varies greatly. Some labs say up to 85 U/L is healthy while others believe up to 160 U/L is a healthy lipase level.

Lipase Test

In order to find out your lipase level, you will need to have a lipase blood test. Make sure to fast for eight hours prior to the test. Your health care provider may also ask you to stop taking medicines that may affect the test, including pain medications like codeine, morphine, indomethacin, birth control pills, thiazide diuretics, cholinergic drugs and others.

Similar to amylase testing, lipase testing is often conducted to check for diseases of the pancreas, most commonly acute pancreatitis. Lipase testing can help diagnose pancreas issues because it shows up in the blood when the pancreas is damaged.

This test may also be done for familial lipoprotein lipase deficiency.

“Normal” levels can vary between laboratories. However, normal results are usually between 0 to 160 units per liter. Test results are usually available within 12 hours.

If you find out that you have elevated lipase levels, it could be due to:

• Bowel obstruction
• Cancer of the pancreas
• Celiac disease
• Duodenal ulcer
• Infection or swelling of the pancreas

In acute pancreatitis, lipase levels are frequently very high, often five to 10 times higher than the upper limit of normal. Lipase concentrations typically rise within four to eight hours of an acute pancreatic attack and remain elevated for up to seven to 14 days.

Health Benefits

Lipase is absolutely key to proper fat digestion, which affects so many bodily functions as well as health conditions. Most people do not need additional lipase.

However, if you have any of the following health conditions, then having more of this enzyme might likely be helpful.

1. Help for IBS

Supplements containing lipase and other pancreatic enzymes can help reduce bloating, gas and fullness following a meal, especially one high in fat. These symptoms are commonly associated with digestive troubles like irritable bowel syndrome (IBS).

Research has also shown that some patients with irritable bowel syndrome may have exocrine pancreatic insufficiency, which is the inability to properly digest food due to a lack of digestive enzymes made by the pancreas.

A 2010 study looked at the prevalence of exocrine pancreatic insufficiency in diarrhea-predominant IBS patients and found that insufficiency was detected in at least 6.1 percent of patients studied. The study points toward pancreatic enzyme therapy as a way to reduce unpleasant symptoms like diarrhea and abdominal pain for IBS sufferers who have underlying pancreatic insufficiency.

2. Cystic Fibrosis

Cystic fibrosis (CF) is an inherited disorder that disrupts normal functions of epithelial cells, the cells that line the passageways of many of our most important organs — including the lungs, respiratory system, liver, kidneys, skin and reproductive system.

People with cystic fibrosis produce abnormally thick, sticky mucus and often have nutritional deficiencies because mucus blocks pancreatic enzymes from getting to the intestines. Taking pancreatic enzymes, including lipase, can help the body of a CF sufferer to better absorb much-needed nutrition and energy from food.

3. Celiac Disease

Celiac disease is a type of autoimmune disease characterized by an inflammatory response to gluten that damages tissue within the small intestine. The small intestine is the tube-shaped organ between the stomach and large intestine, where a high percentage of nutrients are usually absorbed — however, in people with celiac disease, this process stops working right.

Symptoms of celiac disease can include abdominal pain, bloating, weight loss and fatigue.

First and foremost, it’s crucial to follow a completely gluten-free diet by avoiding all products containing wheat, barley or rye. In addition, pancreatic enzymes, including lipase, have been shown to help treat celiac disease.

In a double-blind, randomized study of children with celiac disease, the children who received pancreatic enzyme therapy (including lipase) had a modest weight gain compared to those who received placebo. The weight gain happened during the first month, and the study concludes that pancreatic enzymes seem to be especially helpful during the first 30 days after diagnosis.

This finding is helpful and significant since kids and adults with celiac disease often experience diarrhea, weight loss, abdominal pain, bloating, fatigue or painful skin rashes. In fact, about half of all people diagnosed with celiac disease experience weight loss.

4. Gallbladder Issues

The gallbladder is a little pear-shaped pouch tucked behind the lobes of the liver. Its main job is to store ]\ the cholesterol-rich bile that’s secreted by the liver, and this bile helps your body digest fatty foods with the help of lipase.

If you have gallbladder issues or don’t have a gallbladder at all, then a supplement containing lipase can be very helpful. 

Lipase is absolutely key to proper fat digestion and absorption. If you have had your gallbladder removed already, you might find that you have trouble digesting certain foods, especially fatty foods.

Lipase enzymes can be an excellent natural gallbladder treatments since they help improve fat digestion and the use of bile.

5. Healthy Cholesterol Levels and Cardiovascular Health

Since lipase helps the body digest fats, a deficiency can lead to higher, unhealthy levels of cholesterol and triglycerides, which in turn can directly contribute to cardiovascular issues. People who are deficient in lipase tend to have high levels of cholesterol and fat in their blood.

When triglyceride levels near 1,000 mg/dL, individuals can develop pancreatitis (a serious inflammation of the pancreas) in addition to heart disease. High triglyceride levels are also linked with obesity, type 2 diabetes and metabolic syndrome.

6. Boost Nutrient Absorption

Having sufficient lipase levels helps your body properly absorb vitamins and minerals from the foods you eat. It’s not just important to eat the right foods — it’s also extremely important to have the right balance of enzymes to process these healthy foods!

Pancreatic enzyme replacement therapy is currently the mainstay of treatment for nutrient malabsorption.

7. Weight Loss

Research has shown that lipase could be complementary to weight loss since it breaks down fat that is in the body. In fact, scientists were able to manipulate lipase and triple its power by flipping on a molecular “switch” that turns the enzyme on and off. They actually succeeded in making lipase enzymes work three times harder, increasing fat digestion from 15 percent to 45 percent of the time.

This scientific discovery published in the Journal of the American Chemical Society could really help people struggling with obesity and serious related health problems, like heart issues and diabetes. Additionally, knowing about and being able to manipulate this enzymatic “ignition switch” seems like it will work for all enzymes.

If scientists are able to figure out how to turn enzymes on and off, then there could potentially be a way to help treat all kinds of health conditions involving enzymatic activity.

Foods and Supplements

Studies have shown there are foods that contain lipase, including:

• avocado
• walnuts
• pine nuts
• coconuts
• lupini beans
• lentils
• chickpeas
• mung beans
• oats
• eggplant

When it comes to raw nuts, seeds and beans, it’s best to soak and sprout them before consumption because they naturally contain enzyme inhibitors, which can block enzyme function.

Lipase supplements are available at your nearest health store or online. I recommend a full-spectrum enzyme blend. They can be derived from animal or plant sources.

Lipase is often commonly available in supplement form along with other enzymes, like protease and amylase.

Vegan enzyme supplements are also readily available. In most cases, the lipase in these products are is derived from Aspergillus niger. This is a fungus-based, fermented product rather than ox or hog bile, which is the usual extract used for lipase supplements.

Dosing can vary depending on the supplement you choose. Speak with your doctor about the right dosage for your specific health concern.

Standard lipase dosage for adults is 6,000 LU (Lipase Activity Units) or one to two capsules three times per day 30 minutes before meals on an empty stomach.

For digestion problems due to a disorder of the pancreas (pancreatic insufficiency) that is associated with cystic fibrosis, a typical dose for an adult is 4,500 units per kilogram of lipase per day. It’s best to start off with a low dose and gradually increase until there is a benefit, but do not take more than the recommended dose without checking with your health care provider.

You should not give enzymes to children under the age of 12 unless under a doctor’s supervision.

Risks, Side Effects, Drug Interactions

Lipase is a safe supplement for most people. Minor side effects can include nausea, cramping and diarrhea.

If you are pregnant or breastfeeding, speak with your doctor before taking any enzyme supplement. If you have cystic fibrosis, high doses of lipase might make some of your symptoms worse.

If you are currently taking Orlistat or digestive enzymes, then you should not use lipase without first talking to your health care provider. Orlistat (Xenical or Alli) is a medication used to treat obesity that blocks the ability of lipase to break down fats so taking Orlistat interferes with the activity of lipase supplements.

If you are taking other digestive enzymes, like papain, pepsin, betaine HCL and hydrochloric acid, they can destroy lipase enzymes. To prevent this from happening, you can look for enteric-coated lipase enzyme products, which are protected against destruction by stomach acid.

As always, talk with your health care provider before taking any enzyme supplement if you have any ongoing health concerns or are taking any other medications or supplements.

Final Thoughts

• Lipase not only helps your body properly break down both healthy and unhealthy fats, it also helps your body absorb vital nutrients from the foods that you eat.
• You can eat all of the healthy foods in the world, but having proper levels of vital enzymes like lipase will ensure those smart choices ultimately benefit your health.
• You don’t want to have too little lipase, but you also don’t want to have too much. If you have a feeling that your levels are not where they should be, a simple blood test can give you the answer.
• Lipase has been shown to be helpful for so many common as well as serious health concerns, including but not limited to indigestion, cystic fibrosis, celiac disease and irritable bowel syndrome.
• It can also make major positive contributions to the health of your gallbladder and heart.

The post Lipase: The Digestive Enzyme that Helps Fight Major Diseases appeared first on Dr. Axe.

Is canola oil good or bad for you? When it comes to canola oil, some people view it as a healthy food while others avoid it at all costs. When there are two extremely passionate viewpoints, it can be very challenging to get to the bottom of it all.

On the one hand, detractors claim that canola oil is completely toxic, contains “the infamous chemical warfare agent mustard gas,” and causes very problematic conditions. On the other hand, supporters believe that canola oil is one of the healthiest oils on the planet and offers benefits because it’s rich in omega-3s, low in saturated fat and is a good source of oleic acid.

With so many oils on the market and so much talk about the different types of oil, it’s time to sift through the research and determine whether or not canola oil is good for you.

What Is Canola Oil?

Rapeseed oil is made from the rapeseed plant, specifically from the seeds of the rape or rapeseed plant, which is a member of the mustard (Brassicaceae) family. A genetically modified product, canola oil is a Canadian invention that’s backed by Canada’s government, cheap to manufacture, and many packaged or processed foods contain it.

It was in the early 1970s that canola was first bred from rapeseed at the University of Manitoba in Canada by Keith Downey and Baldur R. Stefansson. Canola oil was first created in the early 1970s as a natural oil, but in 1995, Monsanto created a genetically modified version of canola oil. As of 2005, 87 percent of canola grown in the U.S. was genetically modified, and by 2009, 90 percent of the Canadian crop was genetically engineered. (You can purchase non-GMO canola oil.)

In 1998, “the most disease- and drought-resistant canola variety to date” was developed using genetic modification, and this is how the majority of recent varieties are produced.

Is canola oil vegetable oil? Yes, it’s a type of vegetable oil so it’s also sometimes referred to as this as well.

Wild rapeseed oil contains large amounts of erucic acid, which is known to cause health problems. As a result, the canola plant was developed from rapeseed in order to use it to produce a food-grade canola oil with lower erucic acid levels.

The name of canola oil was originally LEAR (low erucic acid rapeseed) but for marketing purposes was changed to canola oil. This word was derived from the combination of “Canada” and “ola,” meaning oil.

Canola oil price is relatively cheap so it’s not surprising that there are many canola oil uses. The oil works well as an industrial oil and has been used in candles, soaps, lipsticks, lubricants, inks, biofuels and even insecticides.

Soon it began being sold as an edible food product. It’s been brought to market with the claim that it’s a wonder oil, low in saturated fats and a source of omega-3 fatty acids. But in its current hybridized and modified state, it may cause a  certain health issues.

Background

Canola oil was developed as the food industry began to search for healthy and cost-effective alternatives to saturated fats in oils. These saturated fats had come to the mainstream attention as a result of the American Heart Association and other U.S. government agencies spreading reports of saturated fats, often found in commonly used cooking oils, being bad for your heart health.

Many of these reports were particularly aimed at corn oil and soybean oil. As food manufacturers searched and experimented, they discovered rapeseed oil. Rapeseed oil is monounsaturated oil and low in saturated fat.

Food manufacturers continued their journey into refining rapeseed and canola oils until they came up with a formula in the late 1970s to genetically manipulate the rapeseed plant by seed splitting. This seed split oil produced canola oil with less erucic acid and higher amounts of oleic acid, which may benefit the heart, brain, mood, skin and cells. This was the oil referred to at the time as LEAR.

How Is Canola Made?

To use the trademarked “canola” name, canola oil ingredients include only one thing, canola oil, but that oil can’t contain more than 30 micromoles of glucosinolates and less than two percent erucic acid.

Canola oil is made from crushing the seeds of the canola plant to express the seeds’ oil content. Each tiny seed contains about 42 percent to 43 percent oil. The leftover canola meal is commonly used as animal feed.

It’s one of several vegetable oils that go through the process of being refined, bleached and deodorized. A solvent called hexane is used to chemically extract the oil from the seeds.

Does canola oil go bad? An unopened bottle has a shelf life of about two years before it goes bad. Most sources say that an open bottle of oil will become rancid in a year or less.

Nutrition Facts

Is canola oil good for you? As is true with any food, the key to understanding the health qualities of canola is to look at the entire nutritional profile and not just one or two components.

One tablespoons (14 g) of canola oil contains about:

• 124 calories
• 14 g fat
• 1 g saturated fat
• 8.9 g monounsaturated fat
• 3.9 g polyunsaturated fat
• 0.9 g trans fat, yet other reports claim that it is much more
• 10 mcg vitamin K
• 2.5 mg vitamin E

Canola oil is low in saturated fat, and the fatty acid breakdown is as follows:

• Saturated fat: 7%
• Monounsaturated fat: 64%
• Polyunsaturated fat: 28%

Canola oil’s polyunsaturated fats include linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (ALA), which is a plant-based omega-3 fatty acid. Canola oil usually has double the amount of omega-6 or omega-3, which is widely considered a healthy ratio for consumption.

Potential Risks

1. Heart health

Canola is marketed as a heart-healthy fat, but is it?

A 2018 study noted that participants who were overweight/obese and had a higher consumption of canola oil were more likely to have metabolic syndrome. This flies in the face of a 2013 report (funded by the Canola industry) that determined that canola oil lowered the risk of cardiovascular disease.

The 2018 study authors write that a “potential reason for the conflicting findings is that most of the studies included in that review used raw oil which restricts the interpretation of these studies, because canola oil is mostly used for frying, and heat can cause the loss of some of the beneficial components such as α-linolenic acid.”

A 2019 meta-analysis published in the Journal of the American College of Nutrition considered 27 trials comprising 1,359 participants. Results showed that canola oil consumption reduced total cholesterol and low-density lipoprotein cholesterol (LDL or “bad” cholesterol), especially compared to sunflower oil and saturated fat. Meanwhile, canola oil had no impact on other blood lipids such as high-density lipoprotein cholesterol (HDL), triglycerides, apolipoprotein A1 and apolipoprotein B.

More research is necessary.

2. Hypertension and Strokes

Previous studies have shown that the consumption of rapeseed oil and some other types of vegetable oils shortens the life span of stroke-prone and hypertensive animal subjects. Specifically, research carried out at the Nutrition and Toxicology Research Divisions of Ottawa discovered that rats bred to have high blood pressure and proneness to stroke died sooner when fed canola oil as the sole source of fat.

Additionally, the rats fed the non-canola oil-based diets lived longer than the rats fed canola oil.

Another study published in 2000 in Toxicology Letters specifically examined the effects of canola oil on blood coagulation time or how long it takes blood to clot in stroke-prone animal subjects. The study found that there was a “canola oil-induced shortening of blood coagulation time and increased fragility in [red blood cell membranes],” which may promote the occurrence of strokes in animal subjects that are stroke-prone.

3. Inflammation

Chronic inflammation is a health concern for many, and numerous animals studies point to canola oil increasing inflammation and oxidative stress.

A 2020 study that used a large yellow croaker fish, the researched noticed that a higher percentage of canola oil in the diet could hamper growth performance and liver health plus create more inflammation.

4. May Affect Memory

A 2017 study on mice found that chronic exposure to a canola-rich diet created both a significant increase in body weight along with memory problems. Authors went on to say that their findings did not support replacing olive oil with canola oil for most people.

Substitutes

While most vegetable oils (canola, corn, peanut, safflower, etc.) are sourced from GMO crops and/or are highly refined, here are some of the best oils for cooking and consuming raw.

1. Coconut Oil

Is coconut oil bad for you? The refined variety is chemically bleached and deodorized and is not the type you want if you’re looking for a healthier alternative to canola oil.

Coconut oil is best when it’s cold-pressed and virgin. Your coconut oil should smell like you’re on a beach in the Caribbean.

It contains medium-chain fatty acids that can support both fat loss and your nervous system.

2. Olive Oil

People often compare canola oil vs. olive oil. Olive oil has been shown to be one of the top healthy oils. Olive oil benefits are at the heart of the disease-fighting Mediterranean diet.

Look for an organic extra-virgin or cold-pressed olive oil that’s available in a darkly colored glass container. Many inferior, fake olive oils are mixed with cheaper, GMO vegetables oils so make sure it’s GMO-free.

It’s important to know that olive oil shouldn’t be cooked at high heat and its health benefits are best obtained when you used it uncooked. Olive oil is great in homemade salad dressings and for drizzling on finished products like cooked vegetables.

3. Ghee or Organic, Pasture-Raised Butter

High-quality butter or ghee both make a great canola oil substitute. Both butter and ghee benefits contain alpha lipoic acid and conjugated linoleic acid, which can promote weight loss.

Also, they contain healthy short chain fatty acids and have a higher heat threshold. When buying butter, stick with organic grass-fed varieties.

Remember, too, there’s a difference between butter and margarine. Stick with butter, as margarine often contains vegetable oils.

4. Avocado Oil

Avocado oil is a great cooking oil, as it has a high smoke point and mild flavor that goes with any dish you could imagine.

Avocado oil, along with olive oil, is a good source of monounsaturated fat, a beneficial dietary fat. It’s so healthy, in fact, if you visit France, it’s actually received prescription drug status there for its effects against arthritis.

The post Is Canola Oil Bad for You? Plus 4 Alternatives appeared first on Dr. Axe.

Rye — and rye flour — is a rich, hearty grain that has been consumed for centuries. Although you might find wheat and other cereals more readily available at your market, it’s worth taking a chance on this cereal grain.

Rye bread and rye flour nutrition differs from wheat, barley and oat and often packs more of a punch, especially if you opt for the dark variety, which holds more potent health benefits. The rye seed, or rye berries as they’re called when harvested and sold in full form, are also healthy and useful in cooking.

You might wonder: Is rye bread healthy? It’s actually one of the healthiest breads and grains in the world!

Some of the most impressive health benefits of rye flour are its ability to help fight against diabetes, cardiovascular disease, weight gain, cancer, inflammation and high blood pressure.

What Is Rye Flour?

Is rye a gluten-free flour? It’s not.

Rye is one of the three gluten grains, along with wheat and barley. It contains a protein called secalin, which is a form of gluten. However, rye flour, when used in baking, contains much less gluten than wheat and barley.

The type of gluten in rye, unlike the gluten in wheat, is much less elastic and also poorer at trapping bubbles during the baking process, so the rye produces a much less airy bread. It also holds more free sugars, which means that rye ferments faster as well.

Rye flour tends to be more nutritious than wheat or barley because of the whole nature it comes in, with endosperm, which is in the outer hull of the rye berry or kernel. The endosperm holds potent starches as well as fiber and nutrients.

It’s much harder to separate and remove the germ and the bran from the endosperm during the milling, therefore carrying with it more vitamins and nutrients into the end product of rye flour.

Health Benefits

1. Helps Lower Weight and Cholesterol

Rye flour can positively affect you metabolically speaking. Rye positively differs from wheat when digested, and it’s been shown to actually suppress body weight gain, as well as significantly lower obesity, in mice.

Whole grain rye has been shown to improve insulin sensitivity and lower total plasma cholesterol.

This makes rye a cholesterol-lowering food and effective weight management flour.

2. Glucose Control

Rye flour and rye bread can also help regulate and improve the blood glucose profile. When scientists from Sweden studied the effects of rye in patients tested during breakfast meals, they found that whole grain rye products, bran rye breads and endosperm rye flours, especially sourdough rye breads, were excellent at improving glycemic profiles, stabilizing insulin responses and improving sensitivity to insulin.

This shows that rye flour can help manage and lower the risk for diabetes.

3. Appetite Control

Not only can rye flour help you to eat less during a meal, but it helps you feel satisfied for hours after you finish your meal. In one study, it was shown that patients who received the same amount of caloric intake from their breakfasts but were given rye porridge instead of wheat or another grain had a satisfied feeling without needing to intake more food for up to eight hours after their meals.

A similar study was conducted but used rye bread instead of rye porridge. Researchers found that having rye bread at at meal led to less appetite before and after the meal, showcasing rye’s powerful ability to help achieve satiety.

4. Inflammation

When patients with metabolic syndrome were put on a 12-week diet of rye and pasta, it was shown that the insulin responses after meals were better and helped reduce inflammation in the body as a result compared to a 12-week diet of oats, wheat bread and potatoes.

This reduction in inflammation in metabolic syndrome patients can be beneficial in reducing the chances of diabetes as well.

5. Gene Regulation

It’s been shown that while everyone has certain genes in the body that make that person more susceptible to various conditions, diet and lifestyle can help train these genes to be “down-regulated.” Studies have shown that by replacing an oat-wheat-potato diet with rye products can actually help down-regulate genes that can lead to diabetes and other serious health issues.

In fact, research has shown that patients on a predominantly oat-wheat-potato diet have actually up-regulated genes associated with negative health outcomes, making rye a much better option.

6. Gallstones

The insoluble fiber that is so high in rye breads and rye flour products can help reduce the risk of gallstones. The fiber in rye flour helps speed up elimination time in the intestine as well as reduce the amount of bile acids in the stomach that lead to gallstones.

That’s why high-fiber foods like rye are so beneficial to your digestion and waste elimination.

7. Fights Cancer

Whole grain rye flour has many potent cancer-fighting properties. These include high amounts of soluble and insoluble fiber, polyphenols, saponins, phytic acid, resistant starch and protease inhibitors, which help prevent cancer cells from spreading.

In fact, these same phytonutrients that help fight and prevent cancer also have shown the ability decrease the risk of heart disease and reduce the negative symptoms of menopause.

Nutrition Facts

Rye flour is truly loaded with key nutrients, especially phosphorus, magnesium, zinc and iron.

• Calories: 416
• Total Carbohydrates: 88 g
  • Fiber: 30.5 g
  • Sugar: 3 g
• Total Fat: 2.8 g
  • Saturated Fat: 0.3 g
  • Polyunsaturated Fat: 1.3 g
  • Monounsaturated Fat: 0.4 g
  • Trans Fat: 0 g
• Protein: 20.4 g
• Sodium: 2.6 mg
• Phosphorus: 639 mg (64% DV)
• Magnesium: 205 mg (51% DV)
• Zinc: 6.5 mg (43% DV)
• Iron: 6.4 mg (36% DV)
• Vitamin B6: 0.6 mg (28% DV)
• Thiamine: 0.4 mg (27% DV)
• Niacin: 5.5 mg (27% DV)
• Potassium: 918 mg (26% DV)
• Riboflavin: 0.3 mg (19% DV)
• Folate: 76.8 mcg (19% DV)
• Pantothenic Acid: 1.6 mg (19% DV)
• Vitamin E: 3.5 mg (12% DV)
• Vitamin K: 7.6 mcg (9% DV)

Rye Flour vs. Wheat Flour

• Rye flour has much higher concentrations of free proline, an essential amino acid to build proteins, than wheat flour. In addition, this concentration also distinguishes itself from wheat because it has shown much less growth of acrylamide, which is a chemical compound that is linked to the formation of cancerous cells within starchy foods like potatoes and wheat products.
• Though wheat bread generally contain more protein, wheat having six grams per two slices versus 5.4 for rye, rye bread has more fiber: 3.7 grams vs. 2.4 per two slices.
• Wheat promotes a higher insulin response in the body compared to rye, so the body tends to store more fat if ingesting wheat more regularly than rye.
• Rye contains more soluble fibers than wheat, sometimes as much as three times the amount as white-wheat breads.
• Rye bran has one of the highest concentrations of lignans compared to wheat and other grains.
• Rye breads contain 20 percent less calories than white wheat bread.

Rye, or Secale cereale, is not as popular as other cereal grains.

This long, slender grain, in the same family as barley and wheat, while having a history dating back to 400 B.C. or earlier, is actually one of the newer cultivated grains. It was first harvested wild, found in Central Asia mainly around Turkey and northern points of Asia and Europe later on, after the Bronze Age.

Rye was first found growing wild among fields of wheat and barley. There have been findings of cultivated fields from ancient Romans, as well as Neolithic periods.

Rye is drought-resistant and can flourish in poor soils, so it was a useful crop in the Middle Ages, especially in Northern and Central Europe.

Rye became the most common cereal grain in Nordic culture during the Iron Age and remains a steady grain in that culture’s diet today. Many Nordic farmhouses cooked rye breads using sourdoughs and malt syrup sweeteners.

Poland, Russia, Germany and many other Central European countries have rich histories in making breads from rye because of the spread of the crop and its ease of growing, as well as the propensity for the breads made with rye flour to last much longer once baked.

Rye was brought to America by Dutch and English travelers after being co-evolved with barley and wheat to what we now know as modern barley.

How to Use and Cook

While there is no standardization for rye flours, there are different versions available. The most healthy version of rye flour is whole grain, dark rye.

Rye flour comes in three varieties:

• Light — takes out most, if not all, of the nutritious kernel
• Medium — contains some of nutritious kernel
• Dark — may contain most or all of the nutrient-rich kernel

Rye flour is mostly sold as medium rye flour. Pumpernickel flour is dark rye flour made from whole grains and is used in bread making.

Dark rye flour tends to be the least refined, coarser ground and holds the most health benefits in flour form. Rye meal is a step above all, which contains all of the germ, bran and endosperm.

Rye berries are the rye seeds harvested from this grass in its unrefined state and can be used as a porridge or cereal and in salads and more. The rye berries can also be ground into rye flour for baking.

Rye flour produces heavy, dense bread. For better rising, you can blend rye flour with a higher-protein flour.

It’s important when buying rye flour in bulk to make sure the bins are airtight and labeled. Store your rye flour in a cool, dark place.

You can bake with rye flour as you would wheat flour. It has a deep, rich taste that can add a lot of depth to your baking. You can also use rye berries as you would barley or other grain “berries,” soaking them to sprout them, or cooking them in liquid and tossing with vegetables, salads and more.

Recipes

Bread or grain breads are popular to make with rye. You can make any assortment of breads from Jewish rye to an intensely rich sourdough pumpernickel. Also make sure to check out Ezekiel bread using organic sprouted rye as the raw whole grain.

You can even make a powerful probiotic drink from rye! Kvass is made from stale rye sourdough bread.

Risks and Side Effects

The amount of gluten in rye flour products is lower than what’s in wheat flour products, but it’s still there.

If you are avoiding gluten, think you might have gluten intolerance symptoms and especially if you suffer from celiac disease symptoms, you should avoid rye in any form as it does contain gluten.

Final Thoughts

• A grain packed with vitamins and nutrients, rye flour is versatile and can often be used to replace other flours when used in baking.
• Rye flour adds a hearty, deeply rich flavor to your taste buds while supplying your body with major health benefits.
• It can help prevent and fight a wide array of health afflictions, from high blood pressure and obesity to diabetes and cancer.
• It even contains less gluten than wheat to boot.

The post Rye Flour Can Help Improve Your Waistline and Heart Health appeared first on Dr. Axe.

Fiber, also referred to as dietary fiber or “roughage,” is a plant nutrient that is essential to good health. Should you eat fiber every day? Absolutely. Are most people getting enough high-fiber foods in their diets on a daily basis? No.

In fact, an estimated 95 percent of American adults and children do not consume their recommended amounts of fiber. So how much fiber per day do you need?

Dietary fiber is currently considered a “nutrient of public health concern” because low intakes are associated with such significant health risks. In fact, a stunning “90 percent of women don’t meet the recommended dietary fiber intakes.”

Optimal fiber intake varies by a variety of factors, including age and health goals (such as weight loss). Do you know how much fiber per day you should consume and if you actually get enough? Find out what you need to know.

How Much Fiber Per Day? (Daily Recommended Fiber Intake)

So how much fiber should you have per day? If you wonder how much fiber is needed per day, these are some general recommendations that can be helpful.

The Academy of Nutrition and Dietetics recommends the following for how much fiber to eat per day:

• 25 grams per day for adult women 50 years old or younger
• 38 grams per day for adult men 50 years old or younger
• 28 grams per day for pregnant or lactating women
• 21 grams per day for adult women over 50 years of age
• 30 grams per day for adult men over 50 years of age

As you can see, how much fiber per day for a man is a slightly higher recommendation compared to how much fiber per day for a woman. Fiber recommendations also decrease after the age of 50. These amounts are not difficult to obtain in a healthy diet if you consume high-fiber foods (more on that shortly).

Wondering how much fiber per day for weight loss is needed? If you’re trying to lose weight, you certainly want to make sure you meet your minimum requirement. Going over that minimum can be helpful too, but you typically don’t want to exceed 70 grams in a day or unwanted side effects may occur.

Why You Need Fiber

The funny thing about fiber is that your body actually does not digest it. What on earth does that mean? Well, rather than it being broken down and absorbed, fiber stays intact as it travels through and out of your body. Dietary fiber is also sometimes called “bulk” because this plant-based nutrient helps bulk up stools, which is key to digestive health.

Studies reveal that fiber provides many health benefits. In addition to promoting optimal digestive health by reducing the likelihood of constipation and diarrhea, it can also help ward off serious digestive health concerns like colon cancer. In addition, fiber helps encourage a healthy weight, balanced blood sugar levels and even decreases bad “LDL” cholesterol.

Indeed, a 2022 study discussed how, in the U.S., fiber consumption is much lower than other countries and compared to its own history. Observational studies show that only about 5 percent of Americans consume sufficient fiber. Low fiber intake plus an increased intake of saturated fat is now labeled as one of the leading causes of the increased incidence of cardiovascular disease in the U.S. — especially compared to Japan and Mediterranean countries.

Fiber Sources and Types

Now that you know how much fiber is recommended per day, let’s look more closely at what foods help you meet these fiber goals.

There are two main kinds of dietary fiber — soluble fiber and insoluble fiber — and most plant foods have some of each. What’s the difference between the two types? Soluble fiber dissolves in water to form a thick gel-like substance inside of the body while insoluble fiber does not dissolve in water.

Soluble fiber is known to help lower cholesterol and blood sugar levels. Insoluble fiber does not dissolve in water, but it adds bulk to the stool as it passes through the digestive tract. This makes it very helpful for constipation.

Examples of foods that contain soluble fiber include:

• vegetables
• fruits
• beans and legumes
• oats
• nuts
• seeds

Insoluble fiber is found in:

• vegetables
• fruits
• beans and legumes
• nuts
• seeds
• wheat bran and wheat germ
• other whole grains like brown rice

Both soluble and insoluble fiber help you feel full after a meal, providing satiety. This may help you stay satisfied longer between meals and not overeat during meals. How much soluble and insoluble fiber per day is recommended? About six to eight grams of your overall fiber intake should come from soluble fiber.

Meal Plan to Increase Fiber Intake

What foods are highest in fiber?

High-fiber foods include vegetables, fruits, nuts, seeds, beans, legumes and whole-grains.

How much fiber in oatmeal? How much fiber in an apple?

To figure out how many grams of fiber per day you are consuming, you can also use a calorie counting app and/or fiber calculator.

Looking for a meal plan or way of eating that can help you up your fiber intake? There are a few options, including:

• High-fiber diet: The most obvious option is a diet that focuses on eating foods with lots of fiber.
• The Mediterranean diet: With a heavy emphasis on fiber-rich vegetables, legumes, nut, seeds and whole grains, the Mediterranean way of eating can definitely help you meet fiber goals.
• Keto-Alkaline Diet: This twist on the keto diet encourages consumption of nutrient- and fiber-rich green leafy veggies and clean water. This can not only help you to become more alkaline, but can also help you to avoid constipation.

If you’re curious how much grams of fiber per day you can fit into your daily food consumption, check out this example of a high-fiber meal plan for a day:

• Breakfast: Apple Cinnamon Baked Oatmeal (about 8 grams fiber)
• Snack: Goat’s milk yogurt with a half cup of fresh raspberries (about 4 grams fiber)
• Lunch: Harvest Mason Jar Salad (about 8 grams fiber)
• Snack: A cup of carrot slices with 2 tablespoons of hummus (about 5 grams fiber)
• Dinner: Beef and Vegetable Stew (about 5 grams fiber)

Now you see how easy it can be to get around 30 grams of fiber in your diet in a single day. If you decide to take a fiber supplement also, remember to closely monitor the fiber you eat so that you don’t end up overdoing it.

How Much Fiber Per Day Is Too Much?

It’s also important to know how much fiber is too much per day because you don’t want to overdo it either. Fiber is clearly a key part of a healthy diet, but how much is too much fiber in a day? About 70 grams is often said to be a max point for fiber intake. More than that and you’re likely to experience unwanted symptoms, which happens to some people after 40–45 grams.

Such symptoms may occur when one eats more than 45–70 grams of fiber consistently each day. That would be a challenge for most people, though.

The two more pressing concerns for the large majority of people are:

1. Introducing too much fiber too fast and without proper precautions. 
2. Taking excessive fiber supplements, including weight loss pills.

For example, if you are one of those average 15-grams-a-day folks and you start eating 38 grams and make no other dietary changes, you’re likely to feel the effects, most of which are uncomfortable and potentially embarrassing (such as flatulence and sudden urge to poop).

In addition, if you supplement your fiber intake and overdo it, you might have the same issues.

However, the majority of people do not get too much fiber through their diets. As mentioned earlier, most people fall short by a lot. You’re more likely to overdo your fiber intake with fiber supplements.

What happens when you eat too much fiber?

You may experience minor gastrointestinal side effects, such as bloating or gas. These symptoms often are a reaction to a sudden increase in fiber intake and go away over time. Other symptoms of excess fiber consumption can include constipation, diarrhea, abdominal pain, mineral deficits, dehydration, acid reflux and (in rare cases) intestinal blockage.

Go slow with increasing your fiber intake to prevent unwanted side effects, and always make sure to consume plenty of water when eating high-fiber foods. Eating a high-fiber diet can interfere with the absorption and effectiveness of certain medications so talk to your healthcare professional about which medications to take with caution and when to take them.

The post How Much Fiber Per Day Should You Consume? appeared first on Dr. Axe.

Known as the “love herb” for its potential aphrodisiac properties, summer savory has been grown for centuries for its taste and health benefits. Plus, it provides a mix of salty and peppery taste to recipes and pairs well with savory herbs like thyme.

What Is Summer Savory?

Summer savory, or Satureja hortensis, is an annual herb that belongs to the mint family. It’s related to thyme, sage and rosemary, and like those herbs, it has been grown for thousands of years because of its therapeutic properties.

The herb has a potent aroma and peppery flavor, with notes of thyme and mint. Like its cousin herbs, it has dark green leaves and grows to about 12 inches in height. It’s easy to grow in the ground or a pot.

Winter savory is another variety of the plant species that’s available commercially. Winter savory is a hardy perennial that also offers a peppery, earthy flavor.

Both summer and winter savory add fragrance to your garden or terrace, and they attract beneficial pollinators, such as birds, bees and butterflies.

Nutrition Facts

One tablespoon (about 4.4 grams) of ground summer savory contains approximately:

• 12 calories
• 3 grams carbohydrates
• 0.3 grams protein
• 0.3 grams fat
• 2 grams fiber
• 93.7 milligrams calcium (9 percent DV)
• 1.6 milligrams iron (9 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 16.6 milligrams magnesium (4 percent DV)
• 2.2 milligrams vitamin C (3 percent DV)

Benefits

Summery savory has been used for centuries as a culinary herb and traditional remedy for common health concerns. More recent studies suggest that the herb is effective in protecting the body against oxidative stress and free radical damage, fighting inflammation, and easing microbial infections.

Here’s a rundown of the top potential benefits of summer savory:

1. Provides Beneficial Compounds

Summer savory is composed of several bioactive chemicals, including flavonoids, phenolic compounds and tannins. It also provides terpenes that give the herb its unique taste, smell and health benefits.

The plant contains rosmarinic acid as well, which is known to have antioxidant, anti-inflammatory and immunostimulating effects.

2. Eases Digestive Complaints

Savory summer is used in traditional medicine to ease digestive complaints, including upset stomach and bloating. It has been shown to work as a natural anti-inflammatory that helps ease pain.

3. Eases Pain

Research indicates that some species of the plant genus Satureja have anti-inflammatory and analgesic properties. In traditional folk medicine, summer savory has been used to relieve bone pain.

4. Soothes Sore Throat

Summer savory has soothing properties and has been used in tea and extract forms to soothe sore throats and respiratory conditions. It also has antimicrobial properties and can help fight infections that impact the respiratory system.

5. Good for Low-Sodium Diet

Romans allegedly used summer savory as an alternative to salt when cooking. It has a strong aroma and perfectly savory flavor, with a touch of salty, spicy and tangy flavors.

The herb helps add a salty flavor to dishes without adding more salt or increasing sodium intake. It’s an excellent tool for a low-sodium diet and can be added to a range of dishes that usually call for salt.

How to Grow and Use

You can find summer savory at some plant nurseries or online, especially in seed form. It will thrive in a sunny spot, in your garden or in a pot on a porch or terrace. The plant wants good drainage and can be watered whenever the soil feels dry.

To start growing the plant from seeds, let them germinate indoors beginning in the late winter. They’ll do best in light soil that’s kept moist and placed in a sunny window. Once temperatures rise to at least 50 degrees Fahrenheit or the threat of frost passes, the plant can be placed outdoors.

You can begin trimming the leaves when they reach about five inches in height. Simply snip off enough for your recipe; fresh leaves provide the best flavor.

At the end of the season, you can bring your plant inside or cut the stems to dry or freeze them for later use. For outdoor plants, you can save the seeds at the end of summer and plant them for next year.

Traditionally, summer savory is used to make tea, cold infusions and extracts. Today, summer savory spice is used to add flavor to dishes.

Summer savory can be used as an alternative to thyme in many recipes. You can use it in a range of recipes, including savory pies, stews, stuffings, dressings, marinades and sauces. It can be added to bean, rice, meat and vegetable dishes toward the end of cooking time for a burst of flavor as well.

Risks and Side Effects

Summer savory is considered safe when consumed in normal food amounts. When used in tea, extract or tablet form for therapeutic purposes, it’s possibly safe for a short period of time but may cause digestive issues when used in excess.

Pregnant and nursing women should not use this herb in medicinal quantities.

If you are using summer savory in large amounts, check with your health care professional to ensure that it’s safe for you, especially if you have a medical condition or are taking any medications.

Conclusion

• Summer savory, or Satureja hortensis, is an herb that belongs to the mint family and is related to thyme and rosemary. It has been grown for thousands of years because of its therapeutic properties.
• In traditional folk medicine, summer savory is used to alleviate digestive complaints, infections, sore throat and pain. It works as an anti-inflammatory and contains bioactive chemicals, including disease-fighting antioxidants.
• You can use summer savory the same way you use thyme — as a seasoning in recipes that benefit from a salty, peppery flavor.

The post What Is Summer Savory? Benefits, Nutrition, Uses & How to Grow appeared first on Dr. Axe.

When you’re going on a low-carb diet, whether it’s to cut down on grains or to move your body from a “carb burner” to a “fat burner,” prepping lunches and dinners is pretty straightforward. With grilled protein options, roasted veggies and big salads, you can get a ton of variety and nutrients into your meals — but what about low-carb breakfast?

That poses more of a challenge, every single morning. So many breakfasts are centered around copious amounts of breads and grains, and while you certainly could eat dinner-style meals in the a.m., isn’t it more fun to start the day with something a little different?

These low-carb breakfast recipes don’t disappoint. From frittatas to muffins and burritos, they will get you excited to head to the kitchen in the morning. When you’ve got this many delicious options, the only real question is which one to make next?

Low-Carb Breakfast Ideas

1. Apple Cinnamon Waffles

These hearty waffles use protein powder and flaxseed meal to ensure you get a hefty dose of protein and fiber, keeping you full even without heavy carbohydrates. With just one cup of fresh apple for eight to 12 waffles, you get the apple flavor while keeping it low-carb.

Photo: Apple Cinnamon Waffles / All Day I Dream About Food

2. Avocado Frittata

Frittatas are good, but an avocado frittata is even better. Baked right into the dish and topped with cheese, benefit-rich avocados add a punch of heart-healthy fats and flavor — plus they look great!

Not only does this veggie low-carb breakfast recipe work great for brunch, but it’s just as tasty as a weeknight dinner.

3. Bacon and Zucchini Eggs in a Nest

Traditional “eggs in a nest” are buttered slices of bread with a runny egg cooked in the middle. This low-carb version uses zucchini “noodles” and raw bacon (opt for turkey or beef) to achieve a similarly crispy, delicious effect.

Photo: Bacon and Zucchini Eggs in a Nest / I Breathe I’m Hungry

4. Baked Denver Omelet

The whole “flipping without ruining it” problem makes omelets difficult and problematic for many of us cooks, but a baked omelet means you get all the good stuff without the stress. This colorful version uses a mix of peppers, onions and cheddar cheese, though you could swap in other favorite vegetables.

I suggest steering clear of ham and opting for turkey slices or any leftover meat you have on hand. Top this omelet with sliced avocados and hot sauce — yum.

5. Chocolate Banana Protein Pancakes

One of my favorite low-carb breakfasts, these chocolate banana protein pancakes are like eating chocolate cake for breakfast. The chocolate protein powder and chia seeds give these cakes a ton of staying power while banana keeps it naturally sweet. These are great for breakfast or even a quick post-workout snack.

6. Cinnamon Roll “Oatmeal”

The start of this faux-meal is vitamin C-rich cauliflower. Paired with crushed pecans, flax and chia seeds, it comes quite close to the texture of the breakfast classic.

Once you add in nutmeg, vanilla and allspice, you might think you’re actually eating a cinnamon roll! This recipe makes a big batch of six servings, perfect for reheating throughout the week.

7. Coffee Protein Muffins

No grains nor gluten here — just a whole lot of protein. Made with protein powder, Greek yogurt, almond flour and a shot of brewed coffee, these muffins make a terrific grab-and-go breakfast. Just pair them with some fruit to round things out.

At 125 calories each, you can enjoy them for dessert, too.

8. Crockpot Grain-Free, Low-Carb, Sugar-Free Granola

Store-bought granola can be one of those tricky “health” foods that ends up being loaded with refined sugar and preservatives. That’s what makes this low-carb version so sweet.

It’s made in the crockpot, so there’s very little hands-on time. I love the mixture of nuts and seeds sprinkled with shredded coconut. Sprinkle this in your yogurt, or eat on its own.

Photo: Crockpot Grain-Free, Low-Carb, Sugar-Free Granola / Sugar-Free Mom

9. Crustless Caprese Quiche

No crust, no problem. This simple take on the classic tomato, basil and mozzarella combo uses fresh veggies, eggs and cheese to make a low-carb breakfast so good you won’t miss those pesky carbs.

10. Garlic Coconut Flour Bagels

These are made with coconut flour, which is packed with healthy benefits. These bagels couldn’t be easier to make. Just be sure to use a doughnut pan so they don’t spread out too thin.

11. Egg and Avocado Spaghetti Squash Boats

Just five ingredients make up your new favorite breakfast. Roast the squash, fluff the strands, crack an egg into it, and top with avocado and organic ketchup. That’s all there is to this low-carb recipe, but the flavor is out of this world.

Photo: Avocado and Spaghetti Squash Boats / iFoodReal

12. Feta and Pesto Omelet

Salty, herby and made with just a handful of fresh ingredients, this low-carb Mediterranean-inspired omelet has it all. You likely have all the ingredients on hand already — butter, eggs, cream, feta and pesto — so get thee to the kitchen.

Quick tip: While store-bought pesto works well in this recipe, try it with homemade basil pesto at least once.

13. Hash Brown Egg Cups

Cauliflower strikes again! Here the cruciferous superstar is “riced” into a dough and then baked into hash brown cups. Add the egg, baked until set, and enjoy!

Photo: Hash Brown Egg Cups / Cafe Delites

14. Jumbo Chickpea Pancake

You will not miss normal pancakes when you get a taste of this vegan, low-carb chickpea version. Made with protein-packed chickpea flour, this pancake has its veggies baked right into it. Top with salsa, avocado, hummus or hot sauce (or all of them!) for a one-serving breakfast that’s unlike any other.

15. Low-Carb Breakfast Burrito

This low-carb take on a BLT gets wrapped in an egg “tortilla” for an extremely customizable, quick breakfast you can enjoy on the go.

16. Overnight Flax Meal

An overnight meal that requires zero cooking is a godsend on busy mornings. This flax meal porridge-like breakfast sets overnight so it’s ready to eat in the a.m.

Made with your favorite type of yogurt (try kefir for a probiotic boost), almond milk, protein powder and topped with berries, it’s filling, tasty and a welcome change from low-carb egg dishes.

Photo: Overnight Flax Meal / The Low-Carb Diet

17. Skinny Southwestern Crustless Quiche

This Southwestern-inspired quiche makes clever use of budget-friendly black beans. They form a type of crust in this (crustless) quiche. This low-carb breakfast recipe is versatile as well and great for experimenting with your family’s favorite ingredients.

18. Sour Cream and Chive Egg Clouds

At first glance, this recipe sounds complicated until you realize it’s just a few steps that are well worth it. First, you whip egg whites until they’re nice and fluffy, and then fold in sour cream, garlic powder, cheese and chives.

You’ll make a center in each “cloud,”  pour in an egg yolk and then bake. No crazy ingredients, just fresh and delicious food.

Photo: Sour Cream and Chive Egg Clouds / Peace, Love and Low-Carb

19. Spinach and Cheddar Microwave Quiche in a Cup

Ideal for making during early mornings at the office or in dorm rooms, this protein-rich, low-carb breakfast recipe proves you don’t need lots of ingredients or gadgets to make something great. Four ingredients and a microwave are all it takes to prepare this quiche.

20. Stuffed Breakfast Peppers

Stuffed pepper recipes are a dime a dozen, but they’re almost always for dinner. Not this time. I love that this recipe uses the vegetable as a receptacle for eggs and cheese — and more peppers, of course!

21. Sun-Dried Tomato and Asiago Zucchini Bread

With sun-dried tomatoes, garlic and Asiago cheese, this zucchini bread feels like the grown-up version of the bakery staple. When you’re looking for a savory breakfast, this is it — and because it’s made with almond and coconut flours, it fits right into your low-carb diet.

Photo: Sundried Tomato and Asiago Zucchini Bread / I Breathe I’m Hungry

22. Three-Ingredient Cottage Cheese Pancakes