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.

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.

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.

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.

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.

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.

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.

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.

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.

Have you heard of a superfruit known as citrus bergamot? Exclusively grown in Calabria, Italy, citrus bergamot is revered by locals for its ability to promote both heart health and longevity.

And while this long-held cardiovascular health-boosting secret has supported healthy cholesterol levels for local Calabrian farmers and their families for centuries, the power of citrus bergamot remained out of reach for Americans until the 21^st century.

Now, you can find citrus bergamot supplements in many health food and vitamin stores around the U.S. But not all supplements are created equally. Keep reading to learn about the power of this fruit, the top citrus bergamot benefits for your health, and the best (and easiest!) way to get it in your diet.

What Is Citrus Bergamot?

Citrus bergamot (Citrus bergamia) is an aromatic yet bitter-tasting citrus fruit that looks like a mix of an orange and a lemon. Due to its natural taste when eaten raw, many prefer to use it as an ingredient in other foods or beverages, such as juices or even in desserts. And some choose to use it only in its bergamot essential oil form (which utilizes the peel only) or supplement form.

The major exception to this lies with local citrus bergamot farmers in Calabria, as they know the greatest health benefits come from consuming the entire fruit. In fact, one fourth-generation farmer famously shared that his family and ancestors historically consumed about one fruit per person each day to support their heart health as well as their overall well-being.

It’s no secret that citrus fruit is rich in antioxidant-supporting nutrients — and citrus bergamot is no exception. But you may be surprised to learn that this superfruit actually contains more antioxidant properties than any other citrus fruit found throughout the world. Indeed, a 2023 study showed that bergamot by-products are rich sources of antioxidant compounds on a quantitative basis, highlighting their enormous potential for pharmaceutical, nutraceutical and food applications.

Benefits

Here are a few other citrus bergamot benefits that explain why it’s known as the ultimate superfruit.

1. Supports heart health

Studies have shown that the antioxidant polyphenols in citrus bergamot not only support healthy cholesterol levels but also support a healthy HDL (good) cholesterol to triglyceride ratio — a factor that’s some experts believe to be significantly more predictive of having poor cardiovascular health than the level of your LDL (bad) cholesterol alone.

2. Aids your body’s cellular cleaning process

Citrus bergamot also benefits your health by activating autophagy, which is your body’s cellular self-cleaning process that promotes repair and restoration from the inside-out. Studies indicate that the fruit’s main compound, limonene, is responsible for jumpstarting this process and is most abundant in the peel of citrus bergamot.

3. Helps to cool inflammation

It’s well documented that inflammation is linked to many of the major health concerns we face today, which is why so many health experts tout the importance of keeping chronic inflammation under control. Fortunately, animal-based research has shown that citrus bergamot has the ability to help fight inflammation by inhibiting certain proteins that are known to cause or increase inflammation.

How to Get Citrus Bergamot in Your Diet

As you may recall, citrus bergamot has a naturally bitter taste when consumed raw and some of the major health benefits, such as its ability to promote autophagy, exist in the peel. This leaves one major question: What’s the best way to take advantage of all the benefits citrus bergamot has to offer? After all, this fruit is only available in its natural form in Calabria.

Today, you can access all of the incredible health benefits of citrus bergamot in the U.S. in the form of a supplement. But take heart: Not all supplements are created equally — meaning many of the citrus bergamot capsules in the market don’t offer the same benefits as consuming the entire fruit.

You want a citrus bergamot supplement that offers much more than a standardized extract. NAOMI Citrus Bergamot harnesses the power of the whole fruit — pulp and peel — through its Full Spectrum Whole Fruit Technology. It’s as close to eating the whole fruit as you can get. Plus, it features a proprietary blend of other heart health-supporting ingredients, such as resveratrol and olive leaf extract.

NAOMI Citrus bergamot contains 500 mg of pure citrus bergamot, which is the equivalent of eating one fruit. And this is the exact amount featured in clinical research that was shown to support a healthy HDL to triglyceride ratio, the healthy balance in HDL and LDL, and more to help support overall cardiovascular health.

Conclusion

• Exclusively grown in Calabria, Italy, citrus bergamot is a superfruit revered by locals for its ability to promote both heart health and longevity.
• Because citrus bergamot contains more antioxidant properties than any other citrus fruit in the world, it offers many health benefits, including supporting healthy cholesterol levels and a healthy cholesterol to triglyceride ratio, promoting autophagy, and helping to cool inflammation.
• Citrus bergamot is available in the U.S. in supplement form, but not all supplements are manufactured with the same quality. NAOMI Citrus Bergamot features Full Spectrum Whole Fruit Technology and contains 500 mg per serving — the exact amount shown to provide the greatest health benefits in clinical studies.

Naomi Whittel is an entrepreneur, a leading nutritional expert, and New York Times best-selling author. A leader and innovator in the health and wellness industry, Naomi has two decades of experience in developing and managing sustainable wellness companies, including NAOMI. Named by Prevention magazine as the nation’s leading health innovator in the natural products industry, she is a global advocate of clean and safe nutrition.

The post Citrus Bergamot: One of Nature’s Best Bets for Heart Health appeared first on Dr. Axe.

In the summertime, things get a whole lot more colorful, including your plates. With so many fruits and vegetables in season throughout the warmer months, it’s time to crowd those meals with fresh, delicious and nutrient-rich summer fruits.

They can be added to salads, spreads, smoothies, cocktails, sauces and desserts — and are be at peak flavor. These tart, sweet and juicy foods have never made it so easy to eat seasonally and keep it healthy, too.

Top 20 Summer Fruits

1. Strawberries

Strawberries are one of the most well-loved fruits and during the summer months, as we get to enjoy them right off the vine. They are sweet, juicy and can easily be incorporated into recipes.

Plus, strawberry nutrition is quite impressive, offering plenty of vitamin C that will meet your daily quota with just one to two cups. Strawberries are rich in antioxidants that work as one of the body’s first lines of defense against disease. One fun way to get in your strawberries is a strawberry lemonade mocktail.

2. Blueberries

Blueberries are considered a superfood, and for good reason. These antioxidant-rich berries help fight harmless free radicals in the body.

Because they also provide dietary fiber, blueberries can help with weight loss by moving slowly through the digestive tract and improving satiety, and they’re known to help improve glucose management and memory, too.

3. Raspberries

For many people, raspberries are a summer favorite. They are loaded in phytonutrients that provide their dark red color and health benefits.

Like most berries, raspberry nutrition has been shown to boost heart health and metabolism, while easing inflammation.

4. Blackberries

Blackberries are known as one of the top antioxidant foods, and they are rich in important nutrients, including vitamin C, vitamin K and manganese. Of the many health benefits of blackberries are their ability to boost immunity and protect the body from chronic inflammation.

5. Mango

Mango is a tropical fruit that’s described as a cross between a peach and pineapple. It provides over 20 vitamins and minerals, including vitamin C, vitamin A, vitamin B6 and vitamin E.

It also features fiber, which helps maintain healthy blood sugar levels, promote digestive health and improve satiety.

6. Papaya

Papaya is native to the tropics and grown in subtropic areas of the United States. It provides enzyme compounds that can help the body break down and use proteins properly.

Research shows that this makes papaya beneficial for digestion, and it also helps slow signs of aging (because of its vitamin C and vitamin A content), fight viral infections and boost heart health.

7. Pineapple

Pineapples are propagated year-round, but the best time of year to buy the fruit is during the spring and summer months. Pineapple is nutrient-rich, offering a good supply go vitamin C, manganese, thiamine and vitamin B6.

Studies indicate that the benefits of pineapple include its ability to boost immune system, heart and digestive health.

8. Plums

Plums are in the same fruit family as cherries and peaches, and their taste ranges from tart to sweet. Like all summer fruits, they are an excellent source of antioxidants and provide dietary fiber, allowing plums to improve satiety and help with weight loss or maintenance.

Plum benefits also includes their ability support cognitive health with its phytonutrients.

9. Peaches

Peaches are a favorite summer fruit that have a fuzzy skin and sweet, juicy flavor. They provide a good amount of vitamin C, vitamin A and potassium, and studies have shown they can help reduce inflammation.

Peaches also contain the powerful antioxidant lutein, which helps to protect eye and skin health.

10. Nectarines

Nectarines are genetically identical to peaches, but they have a smooth skin and range in color. They, too, provide antioxidants, enhance eye health and strengthen the immune system.

The nectarine is also related to pears, raspberries and apricots.

11. Apricots

This summer fruit has a tart flavor and distinct color. Not only does is make an excellent ingredient in jams and baked goods, but apricot nutrition is also quite impressive. It’s a good source of fiber and even provides some protein, along with vitamin C, vitamin A, potassium, vitamin E and vitamin K.

12. Cherries

There’s something about serving a bowl of cherries that reminds you of summertime. Cherries have preventative health benefits because of their bioactive components, which include the antioxidants anthocyanin and cyanidin, along melatonin, a molecule that has proven to be critical for regulating your sleep-wake cycle.

13. Watermelon

Watermelon is a summertime staple that’s cool and hydrating. Perhaps the most well-known watermelon benefits are its ability to aid hydration, digestion and detoxification, being that it’s about 91 percent water and helps you get rid of excess fluids in the body.

Watermelon can also help with weight loss because it promotes satiety and curbs cravings.

14. Honeydew

Honeydew is a sweet and creamy summer fruit that hits its speak season in late summer through early winter. It contains carotenoids, including phytoene and beta-carotene, which are responsible for its anti-inflammatory and antioxidant properties.

15. Cantaloupe

Cantaloupe is one of the highest fruit sources of vitamin A, and it also provides vitamin C, vitamin K, potassium, magnesium, B vitamins and fiber. Cantaloupe nutrition boasts beneficial carotenoids that boost immune system function and help prevent heart disease, too.

16. Kiwi

One cup of kiwi provides almost 275 percent of the daily recommended allowance of vitamin C, making it one of the most phytonutrient-rich summer fruits. Kiwi supplies 20 vital nutrients, and eating it helps counteract aging and improve skin health.

Research suggests that eating vitamin C-rich kiwi also improves respiratory health.

17. Apples

Apples are available from late July to November, with different varieties ready for harvest at different times. From Red Delicious to Fuji and Granny Smith, apples come in several colors and flavors, making them one of the most versatile summer fruits.

When it comes to apple nutrition, the fruit provides fiber, vitamin C, potassium and more, making apples a great food for aiding digestion, fighting inflammation and helping with weight management.

18. Oranges

Did you know that oranges are a good source of B vitamins, including folate, thiamine, vitamin B6 and pantothenic acid? They also provide antioxidants that boost immunity, skin health and brain function.

You can take advantage of orange nutrition by using its juice or peel in summer recipes, from salads to juices.

19. Pawpaw

Perhaps the lesser known summer fruit in the bunch, pawpaw fruit boasts a creamy texture and sweet flavor, which is often described as a combination of pineapple, banana and mango. It’s an excellent source of manganese, copper, iron and magnesium, making it a great food for promoting bone health and healthy digestion.

It can also help with maintaining blood sugar control.

20. Lemons and Limes

How can you talk about summer fruits without mentioning lemons and limes? For starters, they are both used in water to make it more detoxifying, plus these citrus fruits have been shown to help enhance immunity and heart health.

Adding lemons and limes to your diet can boost weight loss and fight free radical damage, too.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Add to Diet

There are so many ways to add summer fruits to your diet, especially on those hot, sticky days. They are cooling, refreshing and hydrating, and they can used in a range of dishes, from enhanced waters to marinades.

Here are some things you can make with these fruits:

• fresh juices
• smoothies
• jams and spreads
• marinades
• salads
• ice pops
• cocktails/mocktails
• baked goods (pies, cakes, cobblers, etc)
• parfaits
• muffins
• oatmeal bakes or instant oats
• fruit bars

Need some recipes to get you started? Here are some of our favorites:

• Strawberry Kiwi Smoothie
• Lemon Raspberry Sorbet
• Healthy, Homemade Coconut Crumble
• Strawberry Lime Mojito Cheesecake
• Baked Spiced Apple Rings
• Garlic Lemon Chicken Recipe
• Mango Walnut Spinach Salad
• Quinoa Salad with Dark Cherries and Kale

Related: Top 12 Winter Fruits for Health (Plus How to Add Them to Your Diet)

Risks and Side Effects

Eating fresh fruits is generally considered safe and healthy, but it is possible to have a fruit allergy or sensitivity. If you experience a rash or hives, itchiness, upset stomach, or flushed skin after eating a fruit, stop eating it immediately, and consider getting yourself checked for an allergy.

While eating fruit is part of a healthy, balanced diet, stick to consuming it in moderation. It does provide carbohydrates and sugars, so it’s possible to go overboard on fruit if you eat it excessively.

Conclusion

• There’s something about summertime that calls for snacking on fresh fruits and adding them into as many meals as possible.
• Summer fruits are at their peak flavor between June and August, and they provide a slew of nutrients, including powerful antioxidants.
• Eating summer fruits throughout the season will give you plenty of vitamin C, vitamin A, vitamin K, manganese, potassium and more, so find new ways to add these sweet foods to your meals and enjoy.

The post Top 20 Summer Fruits and How to Add Them to Your Diet appeared first on Dr. Axe.

We all know pineapple as a delicious tropical fruit that garnishes our drinks, but did you know that there are also so many pineapple benefits due to its hefty dose of vitamins and minerals? This tasty fruit provides you with vitamin C, vitamin B1, potassium and manganese, in addition to other special compounds and antioxidants that studies suggest offer protection against disease formation.

Used widely around the world as a natural remedy for everything from indigestion to allergies, pineapple is filled with phytonutrients, as well as the enzyme bromelain, that can help enhance digestion, protect against cardiovascular disease, support fertility and potentially reduce inflammation.

On top of its health perks, it is easy to find, inexpensive, versatile in recipes and available nearly year-round.

What Is Pineapple?

Pineapple (species name Ananas comosus) is a tropical plant with an edible fruit. It is considered the most economically significant plant in the Bromeliaceae plant family.

Much of the healing power of this fruit comes from a protein-digesting enzyme called bromelain. Bromelain is an enzyme, specifically a protease enzyme, found in the pineapple stem, especially the core, and in lesser amounts in the edible fruit.

Believe it or not, this fruit has been used as a homeopathic remedy for many years, as compounds within it work to break down proteins into smaller peptides and amino acids in the body. Studies show it also acts as an anti-inflammatory and anti-swelling agent.

Additionally, pineapple is a source of phytochemicals, including bioflavonoids and tannins, which help fight oxidative stress that contributes to accelerated aging.

Where do pineapples grow? The tree that pineapples grow on are native to Paraguay. It is a drought-tolerant plant that grows five to eight feet tall. The fruit got its name from the Spanish word piña, meaning pinecone. The bulk of the world’s pineapples today come from Southeast Asia, with Thailand the biggest producer. It also grows in South America, where another tropical fruit called pineapple guava also grows.

It actually is not just one fruit, but 100–200 little separate fruitlets fused together. The pineapple plant bears fruit with a tough, spiky exterior that is around 12 inches long. A pineapple can weigh up to eight pounds and produces fruit that is both sweet and tart, containing fiber-like pectin that gives the fruit its chewy texture.

Because of the many health benefits of pineapple, the fruit quickly became popular on ships since it offers natural prevention against scurvy, a common health issue at the time of sea exploration.

Nutrition Facts

Is it good to eat pineapple every day? As you can see from the pineapple nutrition data below, this fruit is rich in vitamins and minerals, including vitamin C, manganese, thiamine and B6. This makes it a great daily addition to your diet, as long as you don’t overdo it (which may impact blood sugar levels negatively).

It also contains some vitamin A, vitamin K, choline, betaine, calcium, phosphorus, zinc and selenium, as well as a number of volatile compounds in small amounts that give it its signature taste.

Recent studies have also found that there at least 30 nutritive and bioactive compounds within pineapple juice, including various types of sugars, polyphenols and organic acids (mainly citric and L-malic acids).

Pineapple is the single best source of the compound called bromelain. Bromelain supplements are made using the extract taken mostly from pineapple cores.

This enzyme may help speed healing and acts as an anti-inflammatory, similarly to over-the-counter medications like aspirin and ibuprofen.

Unfortunately, though, you won’t get bromelain by upping your intake of fresh pineapple. The bromelain you want the most is in the inedible stem of the plant, so taking a bromelain supplement is necessary to achieve the best results.

According to the U.S. Department of Agriculture, one cup (about 165 grams) of raw pineapple nutrition contains approximately:

• 82.5 calories
• 21.6 grams carbohydrates
• 0.9 grams protein
• 0.2 grams fat
• 2.3 grams fiber
• 78.9 milligrams vitamin C (131 percent DV)
• 1.5 milligrams manganese (76 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 0.2 milligrams vitamin B6 (9 percent DV)
• 0.2 milligrams copper (9 percent DV)
• 29.7 micrograms folate (7 percent DV)
• 19.8 milligrams magnesium (5 percent DV)
• 180 milligrams potassium (5 percent DV)
• 0.8 milligrams niacin (4 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)
• 0.1 milligrams riboflavin (3 percent DV)
• 0.5 milligrams iron (3 percent DV)

Benefits

What are the benefits of eating pineapple? Below is more about pineapple benefits, including its ability to support a strong immune system, ease indigestion and support reproductive health.

1. Rich Source of Immune-Boosting Vitamin C

While there are relatively few pineapple calories in a cup, one serving has a whopping 131 percent of your daily value of the antioxidant vitamin C. Vitamin C is commonly used to support immune system function and minimize coughs, colds and flu symptoms.

Studies suggest that children and adults who consume fruits high in vitamin C regularly may experience protection against infections, both viral and bacterial, as well as greater protection against cancer.

Vitamin C is a water-soluble vitamin that plays a role in maintaining the health of the body’s connective tissue as well as acting as an antioxidant. As an antioxidant it has the ability to synthesize collagen, the main protein in the body responsible for maintaining healthy blood vessels and organs.

2. High in Fiber

Fruits that are high in fiber may help lower your risk of chronic diseases, including colorectal cancer. Fiber can also lower your blood glucose levels.

Are pineapples good for weight loss? Fiber is the reason there may be pineapple benefits for weight loss. Because of its high fiber content and volume, one of the benefits of pineapple is that it can help make you feel full with little calories.

Pineapple can help prevent constipation and promote regularity and a healthy digestive tract, which means it’s helpful for reducing a bloated stomach.

3. May Help Improve Fertility

According to the Academy of Nutrition and Dietetics, studies show that eating foods that are rich in antioxidants can help prevent infertility. Because free radicals can damage the reproductive system, foods with high antioxidant activity like pineapples are recommended for people who are trying to conceive.

The antioxidants in this fruit, such as vitamin C, beta-carotene and the other vitamins and minerals that are present, including copper, affect both male and female fertility. In terms of pineapple benefits for men, antioxidants have been shown to help increase blood flow and restore proper tissue formation in the genital organs — plus they can assist in boosting sperm count.

Similarly, benefits of eating pineapple for a woman include reducing inflammation and supporting connective tissue healing.

4. Helps Protect Against Cardiovascular Disease and Obesity

The benefits of pineapple extend to heart health because of its potassium, vitamin C and antioxidants. Studies conducted on both humans and animals have found that one of the benefits of pineapple juice is that it has cardioprotective abilities.

High fruit intake is known to have disease-preventing effects, while high potassium intakes are also associated with a reduced risk of high blood pressure, cardiovascular disease and stroke; protection against loss of muscle mass; preservation of bone mineral density; and reduction in the formation of kidney stones.

Additionally, studies have found that pineapple juice may have beneficial effects on body weight, body mass index (BMI), body fat accumulation, liver fat deposition and blood lipids due its impact on levels of hormones that regulate hunger and obesity. It’s been shown that pineapple juice supplementation may help significantly decrease insulin and have anti-obesity effects, which can lower the risk for cardiovascular and metabolic diseases.

The pineapple enzyme bromelain can also help improve heart health, as it can fight blood clotting. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels — both known causes of heart attacks or strokes.

5. May Help Prevent Asthma

The beta-carotene that is found in plant foods like pineapples may help lower the risk of respiratory inflammation and asthma.

Toxins, poor nutrition, pollution, antibiotic abuse and stress play a large role in the development of asthma. All of these factors cause inflammation, but luckily one of the benefits of pineapple is that it can help reduce inflammation through its detoxifying capabilities.

6. Provides Nutrients that Aid in Mental Health

A 2020 study found that consumption of vegetables and fruits that have a high content of nutrients may be of importance in the case of preventing depressive disorders.

Nutrients such as carbohydrates and antioxidants found in pineapple may help improve your mood and fight depression and anxiety. It is a good source of the amino acid tryptophan, which studies show is used by the body to produce enough serotonin, one of our main “happy hormones.”

Consuming enough of this amino acid, in addition to other nutrients like B vitamins, is important to support your neurological system, for energy and for the production of good mood hormones.

7. May Help Fight Cancer

According to recent studies, bromelain in pineapple possesses anticancerous activities and promotes apoptotic cell death. Bromelain has been found to have selective cytotoxity and may help kill cancerous cells in a self-disassembly process called apoptosis, while leaving healthy cells unharmed.

8. Reduces Inflammation

The benefits of pineapple include the ability to help those suffering from arthritis and joint pain. This is due to its enzyme bromelain, which has demonstrated anti-inflammatory and analgesic properties.

It is also very useful for treating sporting injuries, including sprains, and can help counter pain. Bromelain works on inflammation by blocking metabolites that cause swelling. It also decreases swelling by activating a chemical in the blood that breaks down fibrin, thus leading to reduced swelling.

Bromelain is often recommended to be taken before surgeries to speed healing time and decrease inflammation commonly associated with surgical procedures.

A study done at Duke University Medical Center that was conducted on 100 mice that suffered from colitis (inflammation of the colon) showed that long-term dietary supplementation with fresh or unpasteurized frozen pineapple juice with active bromelain enzymes is safe and effectively decreases inflammation severity.

Another study was done on patients who suffer from sinusitis, which is the inflammation of the paranasal sinuses. This can be caused by an infection, an allergy or an autoimmune issue.

The study showed that the bromelain found in pineapples caused significantly faster recovery than standard therapy.

9. Aids Digestion

For digestion, eating pineapple serves as a powerful aid in breaking down proteins into peptides and amino acids. It can ease the symptoms of ulcerative colitis and acid reflux, and it helps the general digestive processes.

Does pineapple make you poop? While it doesn’t typically have laxative effects, it provides water and electrolytes (like most fruits and veggies do) that can aid in regularity.

Bromelain also seems useful in helping prevent autoimmune responses due to common food allergies. Studies have found evidence that eating pineapple may help those who had celiac disease, an allergy to the protein gluten that is found in wheat, barley and rye products, due to the presence of the bromelain enzyme.

Uses

Pineapple is available in your grocery store year-round, but its peak season is from March to July. As a result, it’s considered a top summer fruit. You can frequently find frozen pineapple chunks in most major grocery stores, which is an easy way to add it to smoothies and other recipes.

Choosing a Pineapple

When choosing a pineapple, keep in mind that the heavier it is, the better, since heaviness means that it is ripe. Choose one that has dark green leaves — this is also a sign of ripeness.

You can also smell the fruit to detect whether or not it is ripe. It should be fragrant and not musty.

How to Cut a Pineapple

When preparing a fresh pineapple, chop off the top and bottom, and then place it on a flat surface to slice off the rind (the outer skin). Once you remove the rind, slice the fruit into rings or chunks and remove the core, which is harder than the meat of the fruit.

You can store pineapple chunks in your refrigerator after cutting it up for up to nine days, or freeze them to use later.

How to Use

To get the benefits of pineapple in your diet, you can eat it by itself as a snack, or you can add it to both sweet and savory dishes. You can eat this fruit for dessert by adding it to ice cream or grilling it, or you can add it to meals to boost the flavor and texture.

Try making a salsa using pineapple, onions and cilantro. This interesting mix of ingredients is delicious on top of chicken, shrimp or pork chops.

Add it to your own Asian stir-fry, or add it to a salad for some extra sweetness. You’ll be surprised how many dishes are awesome with the extra pop of pineapple’s sweet, tropical taste.

Try these smoothie and juice recipes:

• Piña Colada Smoothie
• Anti-Inflammatory Pineapple Juice
• Pineapple Smoothie with Cilantro

Common Questions

What is the best time to eat pineapple?

Is it okay to eat pineapple in the morning? Can pineapple be eaten at night?

You can enjoy this fruit any time of day, whether it’s with breakfast or dessert. Since it provides carbohydrates and natural sugar, it’s a good thing to have as a pre-workout snack for some energy.

Is it good to eat pineapple on an empty stomach?

As long as this doesn’t cause any indigestion, then it is fine. However, if the acid in pineapples gives you a stomachache when you eat it alone, try having it with a bigger meal.

Should you drink water after eating pineapple?

Pineapple itself is hydrating, since it contains a lot of water (like all fruit). However, drinking water with high-fiber foods is a good idea for improving digestion.

Risks and Side Effects

Why might pineapple be bad for you? It is not a commonly allergenic fruit, and because of the bromelain, it actually helps with digestion.

However, pineapple is packed with vitamin C, and while vitamin C is generally quite safe because it is a water-soluble vitamin and any excess is excreted through urine, eating large quantities can possibly cause some side effects. These may include diarrhea, nausea, vomiting, heartburn, abdominal pain, insomnia and headaches.

The bromelain that is found in pineapple may interact with some medications, and this is something that you can mention to your health care provider. This may be an issue if you take medications, including blood thinners, insomnia medications or antidepressants.

Final Thoughts

• Benefits of pineapple (Ananas comosus) include the fact that it’s high in vitamins and minerals, such as vitamin C for immune system support and potassium for heart health.
• It’s also the best source of the enzyme called bromelain, which helps with digestion and has anti-inflammatory effects.
• Vitamin C is the most abundant vitamin in this fruit, while antioxidants like flavonoids and tannins within also help fight oxidative stress.
• Some of the positive effects of pineapple include helping normalize blood sugar and blood pressure, decreasing constipation, supporting fertility, fighting cancer, reducing inflammation of the bowels, and more.

The post Pineapple: Benefits for the Whole Body appeared first on Dr. Axe.

What is bilberry? It sounds a lot like blueberry, and rightfully so, as it’s a relative to the benefit-rich blueberry and most commonly used to make jams and pies — but did you now it’s also been used for centuries?

Historically, bilberry fruit was used to help treat diarrhea, scurvy and other conditions. Today, the fruit is used as a traditional remedy for diarrhea, eye problems, varicose veins, poor circulation and even cancer prevention.

The bilberry leaf, in addition to the fruit, is used for other conditions, including diabetes. The fruit of the bilberry plant can be eaten just like a blueberry or made into extracts. Similarly, the leaves can be made into extracts or used to make bilberry tea.

What makes this berry so phenomenal is that it contains naturally producing chemicals known as anthocyanosides. Anthocyanosides are plant pigments that have powerful antioxidant properties.

In fact, a study out of the U.K. showed that bilberry had positive effects on vision in lower light environments thanks to its anthocyanosides. These antioxidants scavenge the body for free radicals, with the intention of helping prevent or reverse damaged cells.

That’s not all bilberry benefits either. Read on to learn more about this powerful fruit.

What Is Bilberry?

The bilberry plant, a low-growing shrub with flowers seen in red, blue and purple colors, is native to Northern Europe and also grows in North America and northern Asia.

Bilberry is also known as European blueberry, whortleberry, and blaeberry and is a relative of blueberry, cranberry and huckleberry. It looks and tastes much like the American blueberry but is usually a bit smaller, and it is sometimes called blueberry because of their similarities.

This healthy berry usually grows in heaths, meadows and moist coniferous forests, thriving best in moderate shade and moderately humid ground conditions.

It is a small fruit coming in at about five to nine millimeters in diameter, bluish-black in color containing many seeds. The plant is a perennial shrub that grows to about 16 inches in height and has sharp-edged, green branches and black-wrinkled berries that are ripe for picking in late summer.

The usual daily dietary intake of the anthocyanin-producing bilberry is approximately 200 milligrams and has higher anthocyanin content compared to other types of berries, such as strawberry, cranberry, elderberry, sour cherry and raspberry, making it a true superfood! Recommended daily dosages vary greatly depending on the form of bilberry you choose.

Most notably, the bilberry, also know as Vaccinium myrtillus L. in the medical world, is one of the richest natural sources of anthocyanins. Anthocyanins are polyphenolic components that give the berry its blue/black color and super-high antioxidant content.

These powerful anthocyanins are believed to be the key bioactives responsible for the numerous health benefits of bilberry and similar berry fruits. Bilberry is most famous for its ability to improve vision, but it has been reported to help lower blood glucose, have anti-inflammatory and lipid-lowering effects, promote antioxidant defense, and lower oxidative stress.

This makes the fruit highly sought after in the prevention and treatment of diabetes, inflammation, dyslipidemia, hyperglycemia, increased oxidative stress, cardiovascular disease, cancer and dementia, in addition to other age-related diseases.

Bilberry contains numerous phenolic compounds, including the flavonols, quercetin, catechins, tannins, ellagitannins and phenolic acids. However, the anthocyanins found in the fruit are, by far, the largest contribution to its phytonutrient density. These phenolic compounds are antioxidants as well as iron chelators, which may help remove heavy metals in the body and be used in chelation therapy.

Even though most of the focus is on the antioxidant properties of this fruit, studies have shown that the effects may extend to involve cell-signaling pathways, gene expression, DNA repair and cell adhesion, as well as anti-tumor and antimicrobial effects.

Health Benefits

1. Supports Improved Vision

Due to the anthocyanosides, bilberry is widely used to improve night vision or vision handicaps in low light, decreasing vascular permeability and capillary fragility. It was reported that during World War II, British fighter pilots had improved nighttime vision after eating bilberry jam.

Bilberry has been suggested as a potential treatment for retinopathy, which is damage to the retina. It has also exhibited protective effects against macular degeneration, glaucoma and cataracts, particularly when used with lutein and other eye vitamins.

2. Helps with Circulation Problems

In Europe, health care professionals use bilberry extracts to treat circulation problems, also known as chronic venous insufficiency (CVI). Research suggests that this condition, which occurs when valves in veins in the legs that carry blood to the heart are damaged, may be improved by taking bilberry extract.

Other research suggests that taking bilberry anthocyanins daily for up to six months might improve swelling, pain, bruising and burning associated with CVI.

3. Can Improve Bad Cholesterol

The amazing anthocyanosides found in bilberries may strengthen blood vessels and prevent the oxidation of LDL (“bad”) cholesterol, a major risk factor for atherosclerosis.

A 2013 study reported that bilberry enrichment, when compared to black currants, reduced total and LDL-cholesterol levels. In fact, the total anthocyanin content was four times higher in bilberries than in black currants, possibly making it a better choice for reducing LDL cholesterol levels.

4. May Improve Blood Sugar Levels

Traditionally, bilberry leaves have been used to control blood sugar levels in people with diabetes. Research shows that most berries help reduce the body’s glucose response after eating a high-sugar meal, and studies suggest bilberry may be effective for managing blood sugar levels, particularly when combined with oatmeal, though more research is needed.

It’s also been shown to decrease blood glucose in mice.

5. May Help Prevent Cancer

In vitro work and animal tumorigenic models have demonstrated that the anthocyanins in this fruit have cancer-preventive qualities and suppressive activity due to antioxidants. The berries also have anti-inflammatory effects.

A commercial anthocyanin-rich extract from bilberry was shown to inhibit the growth of colon cancer cells.

6. Effective for Helping with Diarrhea

Bilberry has been used in European medicine to treat diarrhea for many years. The fruit contains tannins, substances that act as both an anti-inflammatory and an astringent that helps with constricting and tightening tissues. By reducing intestinal inflammation, it is believed to help with reducing the symptoms of diarrhea.

7. Helps Lower the Risks of Alzheimer’s Disease

Evidence suggests that fruit and vegetable juices containing various phenolic compounds can reduce the risk of Alzheimer’s disease. In some cases, symptoms of Alzheimer’s were significantly decreased upon treatment with myricetin, quercetin or anthocyanin-rich extracts found in bilberry and showed that behavioral abnormalities may have been alleviated.

How to Add to Diet

Bilberry is typically sold as fresh, frozen or dried whole berries but is often found in the form of preserves, jams and juices. It’s increasingly seen as liquid or powdered concentrates in the supplements section at the grocery as well.

It is found as fresh, dried, a bilberry tea and extracts in both liquid and powder forms. When looking for a bilberry extract, it should contain 25 percent anthocyanidin.

Because of the powerful claims of this fruit, it is no surprise that common marketing tactics are used to make you think a product is filled with bilberry or, more commonly, the extract. Because of this, there are specific standards that have been developed, but regardless, you need to make sure you are getting the real thing.

Many manufacturers include various berry types, and this predominantly occurs with anthocyanin-rich extracts from other species, such as bog bilberry, lingonberry, European elder and Chinese mulberry. It has even been reported that black soybean hull or black rice extracts have been used as well as synthetic colorants, like amaranth dye, an azo dye that has been prohibited for use by the FDA as a suspected carcinogen. Always read labels carefully.

Once you certify the veracity and quality, you can add bilberry in your diet in many ways. For instance:

• Brew into tea
• Add to muffins
• Mash the berries as a spread or make bilberry jam
• Put on top of yogurt, granola, oatmeal, etc.
• Toss them in a smoothie
• Put them in salads
• Use as a pancake topping
• Juice them
• Make bilberry pie
• Or just use them in place of blueberries in just about any recipe

In addition, you can make a bruise cream with arnica and bilberry.

Risks, Side Effects and Drug Interactions

Bilberry fruit and extract are considered generally safe, with no known side effects, but it is important to be aware of possible side effects. Because the anthocyanosides in this fruit may stop blood from clotting, there may be an increased risk of bleeding if you take bilberry with blood-thinning medication, which includes aspirin.

The whole fruit may be safer than concentrated forms. Ask your doctor before taking bilberry, especially if you take blood-thinning medication or are diabetic, pregnant or breastfeeding.

Long-term safety and side effects have not been extensively studied, and high doses or extended use of bilberry leaf or leaf extract may be unsafe due to possible toxic side effects.

Final Thoughts

• Bilberry is a fruit that’s a relative to the benefit-rich blueberry and is most commonly used to make jams and pies.
• Historically, the fruit was used to treat diarrhea, scurvy and other conditions. Today, it is used as a potential remedy for diarrhea, eye problems, varicose veins, poor circulation and even cancer prevention.
• There are many ways to utilize this fruit, so try it today for a burst of health-promoting compounds and a delicious flavor.

The post Bilberry Helps Improve Eyesight and Decreases Inflammation appeared first on Dr. Axe.

In the world of edible squashes, there are two main groups that we usually hear about: summer squash and winter squash. Yellow squash belongs to the summer group, along with its green cousin, zucchini.

Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks.

For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.

Whether you prefer to eat yellow squash raw or cooked, it’s great to enjoy in low-carb noodle dishes (aka “zoodles“), stir-fries, pastas and more.

Types

Yellow squash (Cucurbita pepo) is a type of summer squash in the Cucurbita plant family. It has a thin, yellow skin, white flesh and big white seeds.

It looks similar to zucchini, but its skin is lighter, seeds are bigger, and it tends not to grow as large as zucchini can.

What is a yellow squash called? It depends on where you live, since this squash can be one of many species.

There are thought to be at least eight different types of yellow squash that are commonly grown and eaten in places such as the U.S. and Europe. These include the following types:

• Costata romanesco
• Eight-ball zucchini
• Tatuma
• Pattypan
• Cousa
• Zephyr

Additionally, some people refer to delicata squash as yellow squash (because of its yellow or orange and green-striped skin).

Which squash is healthiest? 

Summer squash belong to the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.

The main difference between summer and winter squashes is that winter squashes are more mature, meaning they have more time to grow before they are harvested, which leads them to be richer in nutrients.

On the other hand, summer squashes are picked earlier when they are less mature. This means they have a higher water content, are lower in calories but generally don’t develop as many nutrients as winter squashes do (such as acorn or butternut squash).

Yellow Squash Nutrition Facts

Yellow squash is low in calories, with just about 20 calories per one-cup serving of raw squash. The skin of summer squashes is where the most antioxidants are found, such as beta-carotene and lutein.

This means that it’s best to eat them with the peel still on, otherwise you’d be throwing away valuable nutrients.

Nutrients found within yellow squash include vitamins C and A, fiber, magnesium, potassium, folate, and B6.

Is yellow squash a carb or vegetable?

It’s a non-starchy vegetable and not a “carb” or starch like some people think of potatoes or winter squash as being. Overall, there are very few carbs in yellow squash, so it’s a good veggie choice for people following a low-carb diet or keto diet.

According to the U.S. Department of Agriculture, below are yellow squash nutrition facts for one medium, raw yellow squash (approximately 200 grams):

• 38 calories
• 8 grams carbohydrates
• 2 grams protein
• 0.5 gram fat
• 2 grams fiber
• 39 milligrams vitamin C (56% DV)
• 444 milligrams potassium (15% DV)
• 38 micrograms folate (14% DV)
• 6.4 micrograms vitamin K (11% DV)
• 0.2 milligram vitamin B6 (10% DV)
• 0.8 milligrams iron (9% DV)
• 16 milligrams vitamin A (8% DV)
• 40 milligrams magnesium (8% DV)
• 64 milligrams phosphorus (7% DV)
• 0.1 milligram riboflavin (7% DV)

Benefits

What is yellow squash good for? Here are some of the benefits associated with yellow squash nutrition:

1. Good for Weight Loss Diets

No matter the exact type of diet you follow, summer squash has the benefit of being low-calorie, low-sugar and a decent source of fiber. Because of its high water content, you can eat a lot of it without consuming many calories, and this helps you to feel full.

Another great thing about yellow squash for dieters is that it can be used as a substitute for things like high-calorie noodles. Many people like to spiralize squash to make “faux pasta,” or it can be added to baked goods to add moisture with less oil.

2. Provides Vitamin C and Other Antioxidants

Yellow squash, especially the colored peel, contains antioxidants including phenolic compounds and carotenoids, such as those called beta-carotene, lutein, zeaxanthin and dehydroascorbic acid. These are the same protective compounds that give carrots their deep orange color

They’ve been shown to exhibit anti-proliferative and pro-apoptotic activities, meaning they potentially fight cancer and other chronic diseases.

Beta-carotene is converted into vitamin A in the body and supports functions like immune health, vision and eye health, skin renewal, and arterial health. Lutein along with zeaxanthin are especially valuable when it comes to defending the eyes from vision loss and age-related diseases, thus offering protection against macular degeneration, cataracts and glaucoma.

Vitamin C is also found within this squash, with more than 50% of your daily needs provided by one medium yellow squash. Vitamin C acts like an antioxidant and helps defend against oxidative stress and free radial damage.

Consuming plenty of vitamin C is linked to:

• stronger immune function
• protection against cognitive decline
• healthier respiratory health due to protection of mucous membranes
• improved joint, hair and skin health due to vitamin C’s role in the body creating collagen

3. Good Source of Nutrients, Including Potassium and Folate

Potassium is a mineral that can help lower blood pressure because it counteracts the effects of a high-sodium diet. Increasing your potassium intake can slash your risk for developing issues such as heart disease or suffering a stroke.

Folate is a nutrient is tied to red blood cell production, cell growth and tissue development. It also helps the body synthesize new DNA and supports development in infancy.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Cook (Plus Recipes)

Buying and Preparing It:

Yellow squash should be easy to find at grocery stores and farmers markets, especially during the summer and early when it’s in season (although it can be usually found year-round in the U.S). If you can find yellow squash blossoms, these are also edible raw or cooked and make a great veggie for stuffing or battering and baking/frying.

When shopping for squash, look for those that have a bright yellow and smooth skin, without bruises or nicks. A fresh squash should feel mostly firm without soft, wet or wrinkled spots.

To keep it fresh, either leave it at room temperature for a few days or store in in a loose plastic bag in your refrigerator.

Since squash is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and avoid contaminants.

Before eating squash, wash it well, and pat it dry.

Do you peel yellow squash? As mentioned above, it’s recommended that you avoid peeling squash before eating it if you want to reap the most health benefits. However, if you are going to peel it, use a hand-held peeler to gently remove the skin.

Cooking It:

As the Martha Stewart website puts it, “Whether you want to grill, sauté, fry, braise, roast, purée, bake, or pickle it, this vegetable lends itself well to just about every culinary technique.”

Some ideas for cooking yellow squash include:

• Grilling it on the BBQ
• Slicing it thin and eating it raw dipped into hummus or another healthy spread
• Roasting it with some salt and olive oil
• Making low-carb noodles with it or “pizza boats” by melting some cheese on top
• Adding shreds to breads, muffins and other desserts to keep them moist

Is yellow squash more nutritious raw or cooked?

Some phytonutrients found within summer squash become more bioavailable when the veggie is cooked a bit. For example, beta-carotene becomes easier to absorb once it has been heated.

However, the key is to not overcook vegetables since this can destroy some delicate nutrients — plus it can ruin the taste and texture of the veggie.

Steaming is considered a delicate cooking method that can preserve its phytochemicals better than microwaving, roasting or deep frying.

Recipes:

Summer squash has a mild flavor that is complemented well by lots of different flavors and spices. Try pairing it with garlic, olive oil, tomatoes, oregano, parsley, sesame and ginger.

Here are some ideas for using yellow squash in both sweet and savory recipes (you can sub it for zucchini in almost all recipes):

• Zucchini Lasagna Recipe
• Chicken Zucchini Casserole Recipe
• Zucchini Brownies Recipe
• Healthy Breakfast Muffins
• Herb Frittata with Summer Squash
• Baked Garlic Parmesan Zucchini and Summer Squash Wedges

Risks and Side Effects

Is yellow squash always safe to eat? It’s generally well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions.

It’s even suitable for babies, toddlers and children since it’s soft, non-allergenic and mild-tasting.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid eating too much squash.

Conclusion

• Yellow squash is a type of summer squash that is low in calories and a good choice for a low-carb or keto diet.
• It has a very low score on the glycemic index and a high water percentage. It also contains some antioxidants like vitamin C and beta-carotene, plus potassium, magnesium, folate and more.
• Benefits of yellow squash nutrition include having anti-inflammatory properties that support heart health, vision, immune function, digestion and cognitive health. It may also help with calorie intake and weight loss.

The post Yellow Squash Nutrition Facts (Plus Benefits of This Summer Vegetable) appeared first on Dr. Axe.

This vibrant fruit may be tiny, but each serving packs a serious punch when it comes to nutrition. Often overlooked and overshadowed by more exotic types of berries, blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong.

Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious.

Need any more convincing on why you should add this flavorful berry into your diet? Keep reading to learn about the health benefits of blueberries, and find some creative ways to squeeze few servings of this top superfood (and organ-nourishing food) into your day.

Health Benefits of Blueberries

Wondering about the health benefits of blueberries and how they’re beneficial? Here are the top seven health benefits of blueberries:

1. High in Antioxidants

Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits. In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes.

Blueberries are one of the best sources of antioxidants. One study in China compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins.

Wild blueberries are especially high in antioxidants. A study in the British Journal of Nutrition, for example, found that supplementing participants with wild blueberry powder increased serum antioxidant status by 8.5 percent after just one hour.

Thanks to the antioxidant properties, blueberries are often used in formulations with lutein to support eye health as well.

Other top antioxidant foods include dark chocolate, goji berries, pecans, clove and cinnamon.

2. Help Fight Cancer

Research has unearthed some impressive findings on the ability of blueberries to protect against certain types of cancer.

For example, a 2010 test-tube study reported that blueberry extract was able to inhibit the growth and spread of breast cancer cells, making blueberry extracts potential cancer-fighting agents. Another animal study from the Brown Cancer Center at the University of Louisville treated rats with breast cancer using blueberry powder and found that it reduced tumor volume by 40 percent.

Similarly, a 2007 test-tube study showed that low-bush blueberry juice reduced the growth of several types of cancer, including stomach, prostate, intestine and breast cancer cells.

Although these results are promising, be sure to consume a variety of berries along with plenty of other fruits and vegetables to really optimize the cancer-fighting potential of your diet.

3. Can Amp Up Weight Loss

Take a look at the blueberry nutrition profile, and you’ll quickly see why this nutrient-packed berry is great if you’re looking to lose weight. It’s low in calories but provides a whopping 3.6 grams of fiber per cup, fulfilling up to 14 percent of your daily fiber needs with just one serving.

Fiber moves slowly through your digestive tract, promoting satiety and keeping you feeling fuller for longer to aid in weight loss.

Several animal studies have confirmed the beneficial effects of blueberries on weight loss. An animal study published in the journal PLoS One, for instance, found that blueberry juice prevented obesity in mice fed a high-fat diet.

Another animal study conducted by the Cardiovascular Center and the Michigan Integrative Medicine Program showed that blueberry intake was associated with a reduction in belly fat for obese rats.

In addition, a 12-week trial of 54 overweight young adults found that replacing 50 grams of carbs with 50 grams of blueberries daily “produced favorable reductions in body weight (BW), insulin, cholesterol, and other metabolic factors.”

Be sure to combine blueberries with a nutritious, well-rounded diet and plenty of physical activity to promote weight loss even more.

4. Help Boost Brain Health

One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.

In a 2016 study published in the European Journal of Nutrition, consuming a blueberry drink was found to improve cognitive performance compared to a placebo in 21 children. Another study showed that drinking wild blueberry juice daily for 12 weeks was able to improve the memory of older adults.

Additionally, blueberries are loaded with antioxidants, which can protect the brain from free radical damage and promote healthy brain aging.

In addition to blueberries, other brain foods that can help enhance memory and focus include avocados, beets, leafy green vegetables and walnuts.

5. May Alleviate Inflammation

Although inflammation is a normal immune response that helps protect your body from illness and injury, chronic inflammation is at the root of most diseases. In fact, inflammation is thought to contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and even depression.

Thanks to their high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A 2014 test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation.

Similarly, an animal study published in the Journal of Pharmacy and Pharmacology also found that blueberry extract was effective in reducing swelling in rat paws.

Celery, broccoli, pineapple, salmon and chia seeds are just a few other anti-inflammatory foods that should be included in a disease-fighting diet.

6. Support Digestion

With 3.6 grams of fiber in each cup, including a serving or two of blueberries can help you meet your fiber needs while also promoting regularity and healthy digestion.

When you eat fiber, it travels through the gastrointestinal tract undigested, adding bulk to the stool to keep you regular. In fact, an analysis in the World Journal of Gastroenterology looked at the results of five studies and found that increasing your intake of dietary fiber could help increase stool frequency in those with constipation.

Pair your blueberries with plenty of water, physical activity and other high-fiber foods — like fruits, vegetables, legumes, nuts and seeds — to keep your digestive system working efficiently.

7. Promote Heart Health

There’s no doubt that a healthy heart is a key component of overall health. Your heart is responsible for pumping blood through the body to provide your tissues with the oxygen and nutrients needed to thrive and survive.

Studies show that eating blueberries could help reduce some of the risk factors for heart disease. A 2015 study, for example, found that eating blueberries daily for eight weeks resulted in lower blood pressure and arterial stiffness in 48 women.

Another study in published in the Journal of Nutrition reported that blueberry supplementation led to greater decreases in blood pressure and oxidized LDL cholesterol, two major risk factors for heart disease, compared to a control group.

Of course, the health benefits of blueberries on heart disease are limited unless combined with a balanced diet, a healthy lifestyle and regular exercise.

Blueberry Nutrition Facts

Blueberries are a nutrient-dense food, meaning that there aren’t a lot of calories in blueberries, but they pack in a good amount of vitamins and minerals. The blueberries nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C.

One cup (about 148 grams) of raw blueberries provides approximately:

• 84 calories
• 21.5 grams carbohydrates
• 1.1 grams protein
• 0.5 gram fat
• 3.6 grams dietary fiber
• 28.6 micrograms vitamin K (36 percent DV)
• 0.5 milligram manganese (25 percent DV)
• 14.4 milligrams vitamin C (24 percent DV)
• 0.1 milligram vitamin B6 (4 percent DV)
• 0.1 milligram thiamine (4 percent DV)
• 0.1 milligram riboflavin (4 percent DV)
• 0.8 milligram vitamin E (4 percent DV)
• 0.1 milligram copper (4 percent DV)

In addition to the nutrients listed above, blueberries also contain some niacin, vitamin A, folate, pantothenic acid, zinc, iron, magnesium and phosphorus. Not only that, but blueberries also contain other beneficial compounds, including resveratrol, anthocyanin, phytonutrients and pterostilbene.

It’s this blueberry nutrition profile that provides all the wonderful health benefits of blueberries.

Blueberries vs. Blackberries vs. Raspberries

There are tons of berry varieties out there. From the bilberry to the strawberry, Indian gooseberry, huckleberry, maqui berry, lingonberry and juniper berry, it can get a little confusing when you’re standing in the produce aisle wondering which one you should add to your cart.

Blueberries, blackberries and raspberries are three of the most common berries, and it can be easy to get them confused. They’re all small, dark and jam-packed with antioxidants and important nutrients.

Raspberries and blackberries share the most similarities in appearance as they belong to the same family of plants. Both have many single cells that protrude to create a bumpy appearance, but the blackberry is generally larger with cells that tend to bulge more than raspberries. Raspberries can also range in color from a dark red to a deep purple color comparable to blackberries.

There are, however, many differences that set these three types of berries apart. Raspberries and blackberries usually have a tart flavor while blueberries are much sweeter.

Nutritionally speaking, blackberries are the lowest in calories per gram and contain the most vitamin K. Raspberries are highest in vitamin C and contain nearly 2.5 times the amount of fiber as blueberries.

Meanwhile, blueberries have been shown to have a higher antioxidant capacity than blackberries.

Because of these minute differences in nutrition, the health benefits of blackberries may differ from the benefits of raspberries or blueberries. However, they can all be healthy dietary additions and help promote better health.

Include all three in your diet, and take advantage of the unique health benefits provided by each.

How to Use/Recipes

Wild blueberries grow across Southern Canada and along the East Coast of the United States in low-spreading bushes, known as lowbush blueberries. There are also other varieties grown and cultivated all around the world, from Europe to Asia to Australia and beyond.

Blueberry harvest season typically falls in May through mid-August, although this can vary based on your location and the type of blueberries near you.

When picking blueberries, they should be ripe enough that they are blue and require just a light touch to pick. Be sure to wash them thoroughly before savoring the sweet flavor.

If there aren’t any blueberry plants growing near you, though, fear not. These days, you likely won’t run into any trouble finding a pint of blueberries on the shelf at your local grocery store. You can also find both regular and wild blueberries in the frozen fruit section of many stores as well.

Opt for organic when possible as conventional blueberries are often laden with harmful pesticides. Growing blueberries is also an option, and blueberry bushes grow best when adding peat moss to the soil.

You can add blueberries to just about any recipe to kick up the sweetness. Try them in pancakes or baked goods to ramp up the antioxidant content of your dish. Alternatively, try sprinkling them over oatmeal or yogurt, or enjoy them as is for a guilt-free way to satisfy your sweet tooth.

To take full advantage of the many health benefits of blueberries, just whip out a bowl and enjoy — no other ingredients required.

If you’re looking to mix it up, however, there are plenty of delicious ways to incorporate blueberries into your favorite recipes. Give a few of these blueberries recipes a try to get started:

• Pumpkin Blueberry Pancakes
• Blueberry Pudding
• Omega Blueberry Smoothie
• Gluten-Free Blueberry Muffins
• Healthy Blueberry Cobbler

History

The health benefits of blueberries were no secret to Native Americans. For centuries, this fruit, blueberry vaccinium, was revered for its potent medicinal properties and even used in cooking to bring an added dose of flavor to dishes.

However, English settlers arriving to the United States did not believe that blueberries could be domesticated. In 1893, Elizabeth White, the daughter of a cranberry grower in New Jersey, started adding blueberries to her family’s local crop. Fifteen years later, botanist Frederick Coville began conducting experiments on blueberries, seeking to determine the best wild plants for breeding, and teamed up with White to help crossbreed and create some of the delicious blueberry varieties we now know and love.

The first commercial crop of northern highbush blueberries, aka vaccinium corymbosum, was sold by the pair in the year 1916, just over 100 years ago. In addition to lowbush and highbush varieties, you may come across rabbiteye varieties as well.

Today, blueberries have soared in popularity. In 1974, the USDA declared July “National Blueberry Month” — making it a true summer fruit — and in 2003, New Jersey chose the blueberry as its official state berry. By 2012, blueberries were found in nearly 4,000 products, including foods, cosmetics and pet products.

As evidence continues to mount demonstrating the long list of health benefits of blueberries, there’s no doubt that we’ll continue to see more of this delicious blue berry.

Risks and Side Effects

Blueberries are generally considered safe for most people and can be consumed with minimal risk of side effects.

However, some people may be allergic to blueberries. If you experience any food allergy symptoms, such as itching, swelling or difficulty breathing, after eating blueberries, discontinue use, and talk to your doctor immediately.

Those who are on a blood-thinning medication, such as Warfarin, may also want to keep intake in moderation as blueberries are high in vitamin K, which can interact with these medications.

Additionally, be sure to opt for organic blueberries when possible to prevent exposure to pesticides. You should also go for fresh blueberries rather than dried, as dried blueberries contain a concentrated amount of vitamins and minerals and are also higher in calories and sugar.

Final Thoughts

• Blueberries are low in calories but loaded with antioxidants, fiber, vitamin K, manganese and vitamin C, along with many other important micronutrients.
• There are many health benefits of blueberries, including the potential for improved heart and brain health, increased regularity, reduced inflammation, protection from certain types of cancer, and increased weight loss.
• Opt for organic, fresh blueberries, and enjoy them raw to reap the most rewards in terms of nutrition. Blueberries can also be incorporated into your favorite recipes to add a touch of sweetness.
• In combination with a healthy diet and lifestyle, a serving or two of blueberries each day can supply some major benefits to your health.

The post Top 7 Health Benefits of Blueberries appeared first on Dr. Axe.

Eggplant has been enjoyed around the world for thousands of years as part of healthy, traditional Middle Eastern and Mediterranean diet. Today it is commonly eaten in such places as France, Italy, Australia, Israel, Egypt, the U.S. and just about everywhere else too.

It’s known by a few different names around the world but most commonly referred to as an aubergine. In places such as South Asia, Southeast Asia and South Africa, eggplant goes by the name brinjal.

This “veggie” is especially loved for its bright purple color, fleshy skin, uniquely bitter-yet-pleasant taste — and of course the widespread benefits of eggplant nutrition.

What are the health benefits of eating eggplant?

Eggplant has a lot to offer: a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals too. All of these eggplant nutrition benefits come at a low calorie count of only 35 calories per cup, thanks to its high fiber and water content.

What Are Eggplants?

Eggplant, a member of the nightshade and Solanaceae plant family, is considered by researchers to be a part of a group of valuable crops due to their anthocyanin antioxidant compounds, which can be seen in its rich purple colors.

While most people think of this tasty food as a vegetable, it’s technically a fruit.

Why is eggplant a fruit?

It contains many small seeds and grows from the edible flower of the Solanum melongena plant.

What is the meaning of eggplant, and why are eggplants called eggplants?

According to most sources, because varieties of eggplant that were grown hundreds of years ago were smaller and often white, yellow or speckled in color, they were said to resemble hen, swan or goose eggs, hence the name. For a long period in history many people chose to stay away from eating it because it was thought of as a poisonous plant due to its deep color.

It took years before the health benefits of eggplant nutrition became known and understood like they are today.

Is eggplant a superfood?

Researchers continue to learn more about the health benefits of eggplant nutrition. It may not be not the highest in many nutrients as some other superfoods, such as kale or berries, but it is certainly unique.

It contains a somewhat rare and extremely beneficial type of antioxidant known as nasunin. Nasunin is a type of anthocyanin antioxidant found in all types of eggplant varieties, in addition to other deeply colored fruits and vegetables.

Nasunin is one of the key contributors to the health benefits of eggplant nutrition. Like other antioxidants, it has the ability to fight free radical damage in the body, which is often the cause of disease development and the mechanism at which our bodies’ age.

Most of the nasunin present within this veggie/fruit is found in its purple skin, so consuming the entire thing, including its peel, is important to reap all the health benefits.

Eggplant Nutrition Facts

One cup (about 82 grams) of raw eggplant nutrition contains approximately:

• 20.5 calories
• 4.8 carbohydrates
• 0.8 grams protein
• 0.1 grams fat
• 2.5 grams fiber
• 0.2 milligrams manganese (10 percent DV)
• 18 micrograms folate (5 percent DV)
• 189 milligrams potassium (5 percent DV)
• 2.9 micrograms vitamin K (4 percent DV)
• 1.8 milligrams vitamin C (3 percent DV)
• 0.5 milligrams niacin (3 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)
• 11.5 milligrams magnesium (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 99 grams) of boiled eggplant nutrition provides approximately:

• 34.6 calories
• 8.6 grams carbohydrates
• 0.8 grams protein
• 0.2 grams fat
• 2.5 grams fiber
• 0.1 milligrams manganese (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 2.9 micrograms vitamin K (4 percent DV)
• 0.1 milligrams vitamin B6 (4 percent DV)
• 0.6 milligrams niacin (3 percent DV)
• 13.9 micrograms folate (3 percent DV)
• 10.9 milligrams magnesium (3 percent DV)
• 122 milligrams potassium (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Types

If you find eggplant at a farmers market, most likely during the late summer months or in early fall, you will probably come across the numerous sizes and shapes. It can be found in a range of colors, including deep purple, light purple/lavender, jade green, orange, yellow-white and purple-white striped.

Eggplants can be found in sizes that are as large as a football or smaller than a tomato or zucchini.

The kind most popular in most of North America is the deeply purple, large and oval type. This kind has a creamy, beige/white flesh and a spongy consistency that easily soaks up sauce, oil and flavor.

China, India, Iran, Egypt and Turkey are the leading growers of eggplant varieties.

Today there are seven main types that are harvested and made available throughout most “Western” countries, including the most popular types, the Italian (large, purple oval) and small Japanese eggplant.

Some types of eggplant varieties include:

• Japanese eggplant/Chinese eggplant
• Western or globe
• Graffiti/Sicilian eggplant
• Italian eggplant
• White eggplant
• Indian eggplant
• Little green eggplant
• Thai eggplant
• Black magic
• Black beauty
• Little fingers
• Ichiban
• Slim Jim

The health benefits of eggplant nutrition seem to be consistent across the different types, with the exception of the variety known as “black magic” eggplant. This strand, which is sold commercially in U.S. markets, is known to have the highest concentration of certain phytonutrients and may offer additional antioxidant properties not found in other types.

Some sources have found that black magic eggplants can have up to three times the amount of antioxidant phenolics as the other types, although more research is needed to confirm the exact differences.

Health Benefits

1. Has Anti-Inflammatory and Antioxidant Effects

As mentioned above, one of the most studied eggplant health benefits is the rich source of antioxidants. According to studies, nasunin is a potent fighter of inflammation and oxidative stress, acting as an O2 scavenger and an iron “chelator,” which can protect against lipid peroxidation.

It is used to help iron become absorbable by the body and bind molecules to poisonous metal agents, such as mercury, arsenic and lead, which can then be carried out of the body, resulting in a detox.

Nasunin has been shown to defend against DNA and cell membrane damage caused by oxidative stress, as it has positive effects on cell walls. It also has the ability to protect the fat (or lipid) layer of the cell membrane that keeps its structure intact and prevents mutation or cell death.

Nasunin is one antioxidant involved in the ability to help cells receive and use nutrients from food and to discard of waste. Without enough antioxidants like nasunin present within the body, toxins and waste build up and can lead to a host of diseases, including cancer, heart disease, arthritis and more.

2. Helps Protect Against Cancer

It’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer.

Eggplant nutrition contains disease-fighting nasunin, as previously mentioned, in addition to many other phytonutrients, like chlorogenic acid. Chlorogenic acid is type of polyphenol that has been linked with benefits such as regulation of glucose and lipid metabolism.

Cholorogenic acid is found in the cell walls of certain plants and known to be very beneficial in stopping free radicals from forming cancerous cells and leading to cancer tumor growth. In addition to its anti-mutagen and anti-tumor effects, cholorgenic acid is believed to act as an antimicrobial, anti-LDL (bad cholesterol) and antiviral, meaning it protects against various levels of inflammation and disease formation.

3. Helps Lower High Cholesterol and Blood Pressure

Eggplant is a top cholesterol lowering food. Studies show that eggplant has anti-hypertensive effects and can be beneficial for heart health due to its ability to fight inflammation and oxidative stress. This leads to healthier arteries, more balanced cholesterol levels and blood pressure that remains in the normal range.

Eggplant nutrition has been shown to be beneficial in maintaining healthy normal cholesterol levels because of its phytonutrients’ ability to improve circulation and reduce plaque buildup in the main arteries, including the aorta. While your body does need a certain amount of cholesterol, consuming eggplant is correlated with balancing the amount that is held within your blood vessel walls and improving blood flow.

According to research done by the Royal Society of Chemistry, some studies show that eggplants contain potent cardio-protective compounds judging by their ability to increase left ventricular function (one of the main blood-pumping chambers of the heart) and reduce apoptosis.

4. Can Help Improve Digestive Health

Eggplant is largely made up of water, which is why it is so low in calories. Consuming foods that have a high content of water, fiber and nutrients helps flush out waste and toxins from the digestive tract.

The digestive tract and colon need to be well-hydrated in order to push stool through the intestines and out of the body.

Eating plenty of fresh, whole foods and drinking enough water are crucial for allowing the digestion system to expel toxins and excess water weight.

Because of the known benefits of eggplant nutrition, this veggie/fruit is included in the GAPS diet. GAPS is a diet especially helpful in correcting digestive disease, neurological issues, reducing inflammation and treating autoimmune diseases.

Is eggplant good for losing weight?

Because of the fiber and water content, it may be useful in helping achieve weight loss. It’s a great addition to any low-calorie, healthy diet because it provides an array of vital phytonutrients, vitamins and minerals yet is very low in calories.

Is eggplant a protein or carb?

Like other fruits/vegetables, it’s a source of mostly carbohydrates, but it also contains fiber — which means it can help make you feel full, so you are less likely to overeat.

Can eggplant make you fat?

It’s extremely unlikely that eating too much eggplant would lead to weight gain, unless of course you eat lots of high-calorie eggplant parmesan or other eggplant recipes that are rich in cheese, oil, etc.

5. High Source of Bone-Building Manganese

Something you may not already know about eggplant nutrition is that one cup provides roughly 6 percent to 10 percent of your daily needs of important manganese. Manganese is a mineral that is naturally occurring in the body in small amounts, so the rest must be obtained from a healthy diet.

It acts as an antioxidant, seeking out free radicals and eliminating them from causing bodily harm and oxidative stress.

Manganese contributes to the formation of a healthy bone structure because of its impact on bone mineralization and metabolism. It is needed in order to metabolize and use calcium properly and to create essential enzymes for the formation of strong bones.

Additionally, manganese assists in the metabolic activity within the body, formation of connective tissues and the regulation of hormone levels, which are crucial for reproductive health and fighting infertility. It also plays a part in regulating healthy thyroid gland function, fighting depression and controlling blood sugar levels.

6. Good Source of Energy-Promoting B Vitamins

Eggplant nutrition provides a good source of vitamin B1 and vitamin B6, two of the vitamins that are included in the healthy metabolism and energy-promoting B vitamin complex. B vitamins are water-soluble, found in many vegetables and other whole food sources, and are needed to maintain healthy energy levels, brain function, metabolism, heart health and focus.

They are also required by the body to absorb all of the nutrients from the foods you eat, working to convert fats and carbohydrates into useable “fuel” for the body the burn.

Vitamin B6 is needed to help create amino acids, which are the building blocks of proteins. Amino acids are used for numerous bodily functions, and without enough of them, problems including a lack of energy, skin inflammation, anemia, depression, chronic fatigue and nutrient deficiencies can all occur.

Vitamin B6 is also involved in the formation of hemoglobin (which carries oxygen to the blood), neurotransmitters (which help control your mood), as well as regulation of blood glucose. Vitamin B1, meanwhile, is used for maintain a healthy metabolism, blood and heart health, brain function, and more.

7. Can Help Prevent Skin Cancer

When an extract is taken from the skin of eggplant, a highly concentrated cream is made that studies have shown is able to help fight skin cancer. This type of cream contains a 10 percent concentration of solasodine rhamnosyl glycosides (BEC), which has been clinically proven as an effective treatment for several types of skin cancers: keratosis, basal cell carcinomas and squamous cell carcinomas.

How to Select and Store

Is eggplant available year-round?

Eggplants are usually available in markets throughout the whole year, but they are at their very best and freshest in the late summer months, running from about August through October when they are in peak season.

They are similar to other nightshade vegetables, including tomatoes, sweet red peppers and purple potatoes, because of some of their chemical compounds. Eggplants grow on short vines that are similar to those of tomato plants.

Thus, buying conventional (non-organic) eggplant is considered to be safe, and the benefits of eggplant nutrition are still intact even in non-organic varieties — though it’s always best to buy organic when you can.

When looking for eggplants to purchase, look for the type with a solid shape that appears to have no serious dents and bruises.

Many appear brightly colored and glossy, with shiny skin. This is perfectly normal, and the skin is very healthy to eat considering it is where many of the nutrients are actually stored.

Storing Eggplant

Unlike many other veggies, eggplant is actually best stored at room temperature or slightly cooler but doesn’t necessarily need to be refrigerated. It can stay out at room temp for several days after being harvested, at which point you’ll want to move to the refrigerator, wrapped in a paper towel, and placed in a reusable container or plastic bag.

This will keep the veggie/fruit fresh for about a week, although some people find that they can store eggplants for two to three weeks in a cool place before they start to spoil.

Freezing eggplant can alter the texture and cause it to become waterlogged, so this isn’t usually recommended.

How to Cook (Recipes)

Obviously the fleshy part of eggplant is edible, but can you eat eggplant leaves? The leaves are edible but not very flavorful — plus they contain compounds called solanine, which when consumed in very high amounts (which is unlikely) may cause some health issues.

Generally speaking, eating the leaves of any nightshade vegetable is not recommended.

Do you have to soak eggplant before cooking?

It’s fine to eat raw eggplant, although cooking it enhances its nutrient availability, texture and taste. Cooked eggplant, which is normally the type that most people eat as opposed to raw, has been shown in studies to have even more benefits.

Cooking it results in even more available antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds. Cooking eggplant does not seem to diminish the positive effects of its phytonutrients.

The phenolic acids are responsible for giving eggplants their unique, sometimes bitter taste and turning their flesh brown when they are cut open and exposed to oxygen. Even when an eggplant is browning, there is nothing dangerous about this process, and it remains perfectly edible and healthy.

How do eggplants taste?

While the different varieties range somewhat in terms of their exact taste and texture, they are usually described as having a spongy, soft flesh and a pleasant but bitter taste. In many recipes, eggplant is used as a complementary ingredient that adds texture, volume and balance to stronger tastes coming from other highly flavored ingredients.

Here’s a brief overview of how to cook eggplant:

1. Wash the outside, and either peel the skin or leave it on.
2. Slice the top and bottom off to remove the stem.
3. Cut it lengthwise. Then dice into whatever size you want (rounds or cubes), and add some sea salt to improve the texture. Some people like to firmly squeeze a few pieces at a time in their hands to draw out almost all the moisture.
4. You can now bake, grill, roast, fry, etc. Avoid undercooking, which will leave behind a bland taste.
5. Completely cooking it through results in a soft, smooth and creamy texture.
6. If grilling, brush the slices with oil, and grill over a medium-hot fire until soft for about 15 minutes total.
7. If baking, bake eggplant at about 25 minutes, tossing halfway through.
8. You can sauté eggplant cubes in hot oil for about 10 minutes or quickly stir-fry for just several minutes.

Eggplant is a very diverse food, appearing commonly in cuisines of many countries, including Thailand, France, Italy, Greece, Turkey, Syria, Israel, India and others. For example, popular eggplant recipes consumed around the world include ratatouille, curries, baba ganoush spread or dip, moussaka, vegetable stir-fries, grilled and BBQ dishes, and of course eggplant parmesan.

Ready to take advantage of all of these known eggplant nutrition benefits? Try making some of these simple recipes:

• Eggplant Wrapped Goat Cheese Recipe
• Gluten-Free Baked Eggplant Parmesan Recipe
• Grilled Eggplant with Mozzarella Recipe

Other ideas include making:

• Spinach and eggplant lasagna
• Roasted eggplant topped with feta cheese
• Grilled eggplant on the BBQ
• Baked eggplant stuffed with brown rice and beans
• Eggplant rollatini
• Stuffed eggplant with grass-fed beef or lentils and quinoa
• Stir-fried Japanese eggplant and broccoli
• Eggplant casserole with mushrooms, onions and herbs
• Gluten-free eggplant flatbread pizza

Risks and Side Effects

What are the side effects of eggplant?

It is in the nightshade (Solanaceae) family. Other nightshade vegetables include tomatoes, bell peppers and various types of potatoes.

Nightshade vegetables are known for causing digestive disturbances in some people.

Why is eggplant not good for you if you have a history of gout or kidney stones?

Nightshade vegetables are high in oxalic acid, which has been correlated with an increased risk for forming kidney stones and arthritis in some people. For this reason, if you struggle with these conditions it may be best to try eliminating eggplant and other nightshade vegetables.

Can you eat too much eggplant?

Some people report feeling better after removing nightshade vegetables from their diets, suffering from less digestive distress and other inflammatory symptoms, including arthritis. However, there is more scientific evidence needed to prove this correlation still.

What studies have shown is that eggplant does tend to be a common allergen for some people, and all types seem to have the same negative effects in those who react to negatively to this veggie/fruit due to allergies.

Final Thoughts

• Eggplant nutrition is unique because this veggie (which is technically a fruit) contains antioxidants, including nasunin, phenolic compounds and anthocyanin.
• It is low in calories but provides fiber, some B vitamins, manganese, vitamin K and folate (especially when you eat more than one cup’s worth).
• Health benefits include providing antioxidants, fighting inflammation, offering protection against cancer, lowering cholesterol, improving digestion and protecting skin health.
• While it can be consumed raw, cooking it improves its taste, texture and nutrient availability.
• There are many options regarding how to cook this popular food. It can be grilled, baked, roasted, stuffed, sautéed or stir-fried.

The post Top 7 Benefits of Eggplant Nutrition (Plus How to Eat It) appeared first on Dr. Axe.

Zucchini, also called courgette in some parts of the world, is believed to have been first cultivated up to 10,000 years ago. Originally grown in parts of South America, at the time it was primarily grown for its beneficial seeds, since the wild variety didn’t have much flesh and tasted very bitter. In fact, ancient zucchini didn’t even have much resemblance to the sweeter kind that’s available in most supermarkets today, but no matter how you slice it, zucchini nutrition offers plenty of reasons to eat it.

What is the nutritional value of zucchini? A favorite among low-carb dieters and anyone who wants to lose weight fast, this squash has a very low score on the glycemic index.

Other things to love about zucchini nutrition include the fact that it has a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients like potassium, manganese, and antioxidants, like vitamin C and vitamin A. Zucchini squash varieties, both yellow and green, have even been found to have therapeutic compounds, including lutein, β-carotene, zeaxanthin and dehydroascorbic acid.

To add more filling volume to your meals with little extra calories, you can use zucchini in a variety of different recipes. Plus, you get a healthy dose of zucchini nutrition added to your dish of choice.

Read on to learn more about zucchini nutrition benefits and more.

Zucchini Nutrition Facts

Zucchini belongs to the species Cucurbita pepo and is related to certain other squashes and pumpkins. Even though most people use it like other vegetables — for example, adding to savory dishes with herbs and protein sources — botanically speaking, it’s actually a fruit.

All summer squashes are members of the Cucurbitaceae plant family, which includes zucchini squash relatives like melon, spaghetti squash and cucumbers. All of these “vegetables” have similar large seeds and grow above the ground on short plants.

Zucchini comes in dark, light green or white-spotted varieties. Green zucchini are closely related to the hybrid vegetable known as yellow squash (or “summer squash”) that has a bright golden, yellow or deep-orange color.

• Squashes come in two types: winter and summer. While both types share some similarities and benefits, there are a few major differences.
• Because zucchini is a type of squash, it has things in common with other commonly eaten squashes, including butternut squash and acorn squash. One difference is that zucchini’s water content is higher, making it lower in calories/starch/sugar.
• Summer squash varieties include green and yellow zucchini, crookneck, delicata, papaya, pear, chayote, cocozelle and pattypan squash. Because all summer squash are lower in calories and much lower in natural sugars and starch than winter squash, they have lower scores on the glycemic index.
• All summer squash are technically picked before they fully ripen and become hardened, while winter squashes are harvested when they are more mature and hardened.
• Both types of squash groups are good sources of vitamin A and vitamin C, plus potassium and fiber. However, winter squash tends to be higher in these vitamins, particularly vitamin C.

How many calories are in zucchini? How many carbs are in zucchini? Below is a look at zucchini nutrition facts.

One medium zucchini with skin (approximately 196 grams) contains about:

• 33 calories
• 6.1 grams carbohydrates
• 2.4 grams protein
• 0.6 grams fat
• 2 grams fiber
• 35.1 milligrams vitamin C (56 percent DV)
• 0.4 milligram vitamin B6 (21 percent DV)
• 0.3 milligram manganese (17 percent DV)
• 0.3 milligram riboflavin (16 percent DV)
• 514 milligrams potassium (15 percent DV)
• 56.8 micrograms folate (14 percent DV)
• 8.4 micrograms vitamin K (11 percent DV)
• 392 international units vitamin A (8 percent DV)
• 33.3 milligrams magnesium (8 percent DV)
• 74.5 milligrams phosphorus (7 percent DV)
• 0.1 milligram thiamine (6 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.1 milligram copper (5 percent DV)

Zucchini nutrition also contains some vitamin E, pantothenic acid, choline, calcium, iron, zinc and selenium.

Is zucchini considered a “superfood“? It depends on whom you ask.

While zucchini nutrition provides a good deal of nutrients, it’s not quite as high in vitamins or minerals as other vegetables, such as kale, broccoli, asparagus or spinach.

How about zucchini vs. other similar foods? Here’s how it stacks up against some other squash varieties and other foods:

• What’s the difference between zucchini and yellow summer squash (often just called “squash”)? There isn’t much difference when it comes to their nutrient content, although the two have some differences in taste and size. Green ones are usually longer, while yellow ones are typically wider and shorter. In terms of taste and texture, yellow squash is considered to be sweeter, while green zucchini is usually a bit crunchier.
• Eggplant and zucchini are both low in calories. Compared to zucchini nutrition, eggplant nutrition is a bit higher in fiber and carbohydrates, although not by much. Zucchini is a bit higher in phosphorus and potassium and considerably higher in vitamin C and vitamin A. One thing that makes eggplant unique is a compound called delphinidin, a plant pigment that gives eggplant its deep purple color and may help prevent certain types of cancer, such as lung, breast and ovarian cancers.
• 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 (considered types of 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 since they have a higher water content, but they also provide less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

Related: Winter Melon for Digestion, Weight Loss & More

Health Benefits

1. High Source of Antioxidants and Vitamin C

When it comes to disease prevention, what are the health benefits of zucchini nutrition? Seeds from various squash are known to hold many types of phytonutrients that can help fight inflammation and oxidative stress. Some of these antioxidants include vitamin C, vitamin A, superoxide dismutase, glutathione peroxidase and glucose-6-phosphatase.

In many nations, summer squash is a primary source of carotenoid antioxidants, including alpha-carotene and beta-carotene. Much of the antioxidant content is held within zucchini’s skin, so it’s a good idea not to peel your squash.

One medium zucchini has over 50 percent of your daily vitamin C needs. Vitamin C foods can help maintain the crucial lining of your blood cells, lower blood pressure, and protect against inflammation and clogged arteries.

Seeds from squash plants also have a long history of use in traditional and folk medicines when it comes to immune system boosting. Historically, seeds from squash were believed to be antimicrobial and offer antiparasitic properties, so populations believed that zucchini nutrition positively benefited digestive, nervous, immune and cardiovascular systems.

One 2006 study that investigated the effects of squash seeds (from pumpkin) on immune function found that the raw seeds were effective in alleviating detrimental effects associated with protein malnutrition, free radical damage and oxidation. Pumpkin seed protein isolates hold components that have anti-peroxidative properties that can help improve liver function and detoxification, and researchers believe that, to a somewhat lesser extent, similar benefits exist within seeds of other squash varieties, like zucchini.

2. Has Anti-Inflammatory Properties that Can Improve Heart Health

Why is eating zucchini good for you if you’re at risk for heart-related problems? Zucchini and other squashes are largely made of water and carbohydrates, specifically the type called polysaccharides.

Summer squash includes a good percentage of the fiber called pectin, which is a type of beneficial polysaccharide that is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

Pectin fiber, which is also found in apples and pears, is known to improve arterial health and reduce disease-causing inflammation, so it might also offer protection against diabetes and insulin resistance.

Since obesity and heart disease risk factors are often linked, it’s beneficial that zucchini can help support weight loss. Studies show that low-sugar and low-carb diets can be effective in body weight management since they positively impact insulin and other hormones.

Of course, there are other factors to consider, especially how many healthy sources of fats and fresh whole fruits someone consumes, but zucchini can definitely play a role in a heart-healthy diet that also improves bodyweight.

3. High Source of Potassium

An often overlooked zucchini benefit is the fact that zucchini nutrition is high in the heart-healthy mineral potassium. One cup of cooked zucchini gives you more than 15 percent of your daily value, which is usually more than what’s included in the typical multivitamin supplement!

Research suggests that low potassium is tied to imbalances with other minerals that can raise the risk for heart disease and other complications. Potassium can also be a natural way to lower blood pressure because it counteracts the effects of a high-sodium diet.

Increasing potassium intake can slash your stroke risk and may also lower your odds of developing heart disease.

4. Can Help Improve Digestion

Zucchini benefits digestive health and is often recommended for digestive issues, such as diverticulitis, since it’s hydrating and provides essential electrolytes and nutrients. Research suggests that zucchini also offers anti-inflammatory protection within the gastrointestinal tract that can help reduce IBS, ulcer-related symptoms and leaky gut syndrome.

There is now mounting evidence to indicate that a compromised epithelial barrier is associated with low-grade immune activation and intestinal dysfunction that can lead to IBS symptoms in some patients. Eating anti-inflammatory foods is the first step to lowering bodywide inflammation and gut-related issues.

Zucchini are also very easily digested since they’re largely water. They also offer some dietary fiber that can bring natural constipation relief or help treat diarrhea.

To obtain the biggest digestive boost, eat the whole thing, including the nutrient-rich seeds and skin. You can even add some raw zucchini to your favorite green smoothie recipes.

5. Low in Calories and Carbs

One of the best things about summer squash varieties is that they are very high in water. Including tons of non-starchy veggies in your diet is an effective strategy for naturally reducing calorie intake.

Zucchini nutrition has a low calorie count and helps fill you up. You can eat a whole lot at once for little calories.

Zucchini is also one of the lowest carb-containing fruits and veggies. This is one reason why people like to use it in place of noodles or other carbs.

6. Helps Maintain Eye Health

All types of summer squash (and winter squash, too) offer a good dose of phytonutrients, like vitamin C, manganese, beta-carotene, lutein and zeaxanthin, that protect eye health.

Lutein and zeaxanthin are two types of carotenoid antioxidants found in zucchini nutrition that often get attention for defending the eyes from age-related diseases, thus offering natural treatment for macular degeneration, cataracts and glaucoma. They work by protecting the retina, cornea and macula from UV light damage and oxidative stress that can lead to loss of vision and even blindness.

In addition to protecting the delicate tissues of eyes, they can keep skin youthful and free from signs of aging, too.

7. Good Source of Energizing B Vitamins

Zucchini is high in B vitamins, including folate, vitamin B6 and riboflavin. B vitamins help support a healthy metabolism since they aid in protein, carbohydrate and nucleic acid metabolism. Obtaining enough B vitamins is important for cognitive health, maintaining an upbeat mood and preventing fatigue.

Folate specifically is tied to cell growth and aids in tissue development and maintenance. Zucchini nutrition is beneficial for women looking to conceive or who are pregnant because folate allows your body to synthesize new DNA and properly conceive. It’s also crucial for a healthy pregnancy because it helps prevent birth defects and developmental problems.

8. Can Help Control Diabetes

Can diabetics eat zucchini? You bet.

Because zucchini are low in carbs and sugar, and both filling and nutrient-dense, they can play a role in diabetes prevention. (They’re also a good choice for any healthy weight loss program for the same reason.)

The polysaccharide fibers found in zucchini nutrition and other squash, including pectin, have special benefits for blood sugar regulation. For anyone struggling with diabetes, zucchini can help combat problems controlling blood sugar levels since they’re very low-carb and low-glycemic, which helps prevent insulin spikes and dips.

The state of prediabetes is characterized by an increase in insulin resistance and a decrease in pancreatic beta cell function. The early stages of type 2 diabetes can be identified by an impaired glucose tolerance or an impaired fasting blood sugar. Research shows that a diet with high dietary fiber intake of more than 30 grams per day can be a simple and effective preventive approach.

Consuming high-fiber foods has many positive effects on the physical health status in addition to blood sugar control. It also positively impacts the gastrointestinal tract, has potential to support weight reduction, and can improve disturbances of carbohydrate and fat metabolism that might lead to heart disease.

9. Might Help Balance Thyroid and Adrenal Function

A 2008 study done by the Endocrine Research Unit at Devi University in India found a high presence of polyphenols and ascorbic acid in extracts taken from the peel of zucchini and other squash. When the researchers tested the effects of using these extracts in rat studies, the group supplementing with squash extract showed beneficial effects in regard to thyroid, adrenal and insulin regulation. They attributed these improvements to the antioxidant effects of squash’s phytonutrient chemicals.

Thanks to its carotenoids, vitamin C, phenolic compounds and other minerals, zucchini has a long history of use for promoting health in traditional folk medicine. It’s been used to treat colds, alleviate aches, and to speed up recovery from illnesses due to its antioxidant, anti-carcinogenic, anti-inflammatory, antiviral, antimicrobial and analgesic activities.

In Ayurvedic medicine, zucchini is considered a cooling food that is easy to digest and ideal for the hot months of the year. It’s recommended for people dealing with constipation, fluid retention, bloating, acid reflux and an upset stomach.

Depending on one’s dosha (constitution), zucchini may be combined with ingredients like cream, cinnamon, ginger, clove, nutmeg, stinging nettle and onions in order to create a balanced meal. It’s used to make soups, stir-fries, rice dishes and more.

In Traditional Chinese Medicine, summer squash is considered a “yin cooling food.” It’s used to improve detoxification, quench thirst, relieve irritability, alleviate skin lesions and promote urination if fluid retention is an issue.

Because of its water-rich and cooling nature, zucchini is valuable in hot climates for preventing dehydration and overheating. However, during cold months of the year, consuming too many raw/cooling foods is not recommended because this can damage the spleen and stomach’s systems, leading to improper digestion and absorption of food.

How to Add to Diet

When shopping for zucchini, you might see it called by a few different names, including crookneck, summer squash or pattypan. Look for zucchini at farmers markets and in nearly any grocery store, usually year-round. It’s naturally at its peak during the warmer months, usually throughout the summer (hence its name!).

Most of the time, zucchini are picked when they are considered to still be “immature,” but a fully ripe zucchini can grow to be the size of a typical baseball bat. Since zucchini is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and lower your risk of contaminants and pesticides.

Ways to Cook with Zucchini:

• There are lots of ways to enjoy zucchini, including eating raw, roasted or cooked zucchini.
• Grilling zucchini is a good option, especially since it is at its peak during the hot summer months.
• You can also slice raw zucchini and use it to dip in guacamole, hummus or other healthy spreads.
• A clever way to reap the benefits of zucchini nutrition that you might not have thought of? Just like you’d use mashed bananas in bread or muffin recipes to add moisture, try using finely diced zucchini strands instead.
• Using wide zucchini ribbons or thinner “spiralized zucchini noodles” (also called zoodles) in place of regular wheat pasta or lasagna noodles is another good choice for cutting down on refined carbs.
• Finally, don’t forget to try cooked squash as a salad topper or an ingredient to add healthy volume to any stir-fry, soup, omelet or lettuce wrap.
• To cook zucchini, you can either roast, grill, sauté, broil or steam the squash. It cooks pretty quickly and can become limp and watery when overcooked, so keep an eye on it since it quickly dispels its water and seeds while shrinking up.

Is zucchini healthier raw or cooked? Some evidence suggests that squash can retain more of its antioxidants when it’s raw or steamed, as opposed to cooked at higher temps. Steaming is considered a delicate cooking method that can preserve zucchini’s phytochemicals better than microwaving or deep frying, for example.

Recipes

Zucchini’s mild flavor is complemented well by lots of different flavors and spices. Try adding garlic, olive oil, tomatoes, oregano, parsley, sesame and ginger to zucchini to highlight its taste in one of these healthy zucchini noodles recipes.

Other ways to use zucchini to make faux pasta, casseroles, chips, brownies and more can be found in these recipes:

• Zucchini Lasagna Recipe
• Chicken Zucchini Casserole Recipe
• Zucchini Brownies Recipe
• Zucchini Tortillas Recipe
• Zucchini Skillet Recipe
• Zucchini Chips Recipe
• Zucchini Falafel

Risks and Side Effects

Zucchini is well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions. It’s even suitable for babies, toddlers and children since it’s soft, mild-tasting and easy to disguise in recipes.

One potential issue is that a small percentage of zucchini and yellow squash grown in the U.S. are “genetically engineered,” according to the Environmental Working Group. You should purchase organically grown produce whenever possible or items bearing the “Non-GMO Project Verified” label.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid zucchini or speak with your doctor since oxalate foods can sometimes complicate these issues due to their impact on calcium absorption within the body.

Final Thoughts

• Zucchini and all summer squashes are members of the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.
• It has a very low score on the glycemic index and a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients, like potassium, manganese and antioxidants, like vitamin C and vitamin A.
• This food contains beneficial antioxidants, including lutein, β-carotene, zeaxanthin and dehydroascorbic acid, especially in its seeds and skin.
• Benefits of zucchini nutrition include supplying vitamin C and antioxidants, having anti-inflammatory properties that support heart health, supplying potassium and B vitamins, improving digestion, supporting eye health, protecting against diabetes, and supporting thyroid/adrenal function.

The post Zucchini Nutrition — Low in Calories & Loaded with Anti-Inflammatory Properties appeared first on Dr. Axe.

One of my favorite things to find is the intersection between delicious food and incredible health benefits. Nothing truer could be said about the health benefits of blackberries.

Boasting an ORAC score that lands it high on the most antioxidant-rich foods, as well as a list of nutrients so long it’s hard to remember even half of them plus one of the yummiest and most versatile tastes found in food, the blackberry is a fruit that I consider a “win,” no matter how you eat it.

Similar to the health benefits of blueberries, this delicate berry contains at least a third of the daily recommended value for four important nutrients and has been found to fight everything from premature skin aging to aggressive cancers. It has a rich history and, bonus, can be used in virtually any type of food.

Trust me, you should keep reading to learn all about the amazing health benefits of blackberries.

Blackberry Nutrition Facts

A member of the Rosaceae family, blackberries are produced by about seven various species in the Rubus genus and are one of the most nutrient-rich foods you can easily find.

One small serving, which contains about 15 berries, holds a whopping 30 milligrams of vitamin C and almost an entire milligram of manganese, making up about 50 percent of your daily recommended intake for both of those nutrients. Blackberries are also high in vitamin K, an essential nutrient for good bone and heart health.

In fact, blackberries rank as one of the top 10 highest-antioxidant foods, according to their ORAC value. With an ORAC score of 5,905, these tiny fruits deliver a powerful punch of antioxidants with each bite, helping you fight disease, boost immunity and maintain premium health.

Meanwhile, with only seven net carbs (total carbs minus fiber) in a cup of blackberries, it’s a natural fruit for low-carb diets like the Paleo and ketogenic diet.

Just one cup (approximately 144 grams) of these delicious berries (15–16 blackberries) contains about:

• 62 calories
• 13.8 grams carbohydrates
• 2 grams protein
• 0.7 gram fat
• 7.6 grams fiber
• 30.2 milligrams vitamin C (50 percent DV)
• 0.9 milligram manganese (47 percent DV)
• 28.5 micrograms vitamin K (36 percent DV)
• 0.2 milligram copper (12 percent DV)
• 36 micrograms folate (9 percent DV)
• 1.7 milligrams vitamin E (8 percent DV)
• 233 milligrams potassium (7 percent DV)
• 28.8 milligrams magnesium (7 percent DV)
• 308 IU vitamin A (6 percent DV)
• 0.9 milligram niacin (5 percent DV)
• 0.9 milligram iron (5 percent DV)
• 0.8 milligram zinc (5 percent DV)
• 0.4 milligram vitamin B5/pantothenic acid (4 percent DV)
• 41.8 milligrams calcium (4 percent DV)
• 31.7 milligrams phosphorus (3 percent DV)

Health Benefits of Blackberries

1. May Prevent and Slow Growth of Cancer

One of the most widely researched health benefits of blackberries is their ability to work as a cancer-fighting food. The reason for this is most likely due to the rich antioxidants found in the blackberry.

Blackberries contain polyphenols, a class of antioxidants known for their cancer-fighting abilities. Specifically, anthocyanin (a particular polyphenol) is found in high concentrations in this fruit. Anthocyanins are thought of as the primary weapon blackberries use against the development of cancer.

For example, an extract of fresh blackberry was found to exhibit tumor-preventive effects on a line of human lung cell cancer. The high levels of oxidative stress that cause the proliferation (growth) of cancer cells are blocked by the anthocyanins found in blackberries.

In regard to lung cancer, there has been at least one study demonstrating the effectiveness of cyanidin-3-glucoside, a specific anthocyanin found in blackberries, on the growth of cancerous lung tumors.

In general, blackberries are known to help prevent some of the cell mutation that leads to cancer in the first place. While the cause of cancer is complex and different for every person, the mutation of DNA and healthy cells in particular is what seems to lead to the growth of this disease, so eating antioxidant-rich foods, such as blackberries, helps suppress this mutation.

A study from UCLA in 2006 investigated the effects of six different berry varieties, including the blackberry, on the growth of oral, breast, colon and prostate cancers. Each of the six berry extracts prohibited cancer growth to some degree, urging researchers to continue looking into the impact these berries can have in treating cancer.

Vitamin K may also be a factor in the anti-cancer properties of blackberries. One serving of blackberries has over a third of the daily recommended value of vitamin K, which plays a part in helping prevent and fight prostate, colon, stomach, nasal, oral and liver cancers.

2. Improve and Maintain Brain Function

The incredible nutrient load of blackberries makes them a remarkable candidate for peak mental health. Preliminary studies focused on motor skills and short-term memory retention find that blackberries have great potential in increasing brain performance, like many other berries high in antioxidants, which is why berries are among some of the top brain foods.

Short-term memory seems most drastically improved by a consistent diet of blackberries, according to certain reports.

Manganese is one nutrient present in high levels in blackberries that’s vital to brain functioning. A notable percentage of manganese in your body is found in the synapses of your brain.

Because of the importance of manganese transmission in the brain, a manganese deficiency is linked to brain conditions like epilepsy. It’s crucial to get the proper amount of manganese in your diet in order to keep your synapses firing correctly.

It also seems that blackberries and extracted compounds from them have the ability to protect brain cells from degeneration. Once again, this is attributed to increased polyphenol concentration in the blood.

Interestingly, one particular study on this function of blackberries noted that commercial varieties of blackberries had no effect whatsoever, while wild-grown berries showed significant protective ability.

3. Reduce Inflammation, Fight Infection and Boost Immunity

Because of the antioxidants touted as one of the major health benefits of blackberries, this should be one of the main foods you consume regularly to protect your body from oxidative stress and chronic inflammation responsible for a massive number of diseases.

The natural process of inflammation is part of the body’s defense against harmful cells, but the Western diet is especially prone to encouraging chronic, disease-causing inflammation. Blackberries naturally cause a reduction in inflammation and allow your body’s processes to happen as they should, rather than on overdrive.

An example of the blackberry’s ability to fight inflammation is in its protection against stomach ulcers. One study found an 88 percent reduction in the stomach ulcers of subjects given extracted ellagitannins (a type of antioxidant) from blackberries, due to the reduced inflammation of the mucosal lining of the stomach, as well as a drop in the oxidative stress that was also partially responsible for the ulcers.

Anti-inflammatory foods often go hand in hand with foods high in antioxidants, and blackberries are no exception. As whole, healthy foods like blackberries fight inflammation and also help curb the free radical damage caused by oxidative stress within your body.

This damage occurs when the uncharged molecules (free radicals) that are responsible for aging and immune system function are overproduced due to exposure to the sun, too many processed foods or medication use. You can fight oxidative stress with antioxidants like those found in blackberries and other berries (and a ton of other amazing foods), slowing the onset or development of disease and premature aging.

Blackberries also show antibacterial activity, another function by which they protect your body from disease. They can reduce the impact of oral infections by targeting infected cells while leaving other cells untouched, making them a potentially powerful agent to treat infection.

4. Regulate Menstrual Health

If you struggle with painful symptoms of PMS, one solution might be to introduce more blackberries into your diet. The presence of vitamin K helps regulate hormone function and thereby potentially reduces cramping pains. As a blood-clotting vitamin, it can also help with excessive bleeding and give some pain relief during heavy menstrual cycles.

Another way to alleviate mental and physical PMS symptoms is by consuming foods high in manganese and calcium, both of which are contained in blackberries.

5. Good for the Cardiovascular System

The vitamin K in blackberries is important for the health of your entire cardiovascular system. Vitamin K serves to stop the hardening of arteries by carrying calcium out of them and preventing buildup that can lead to serious diseases.

Healthy consumption of vitamin K is also linked to healthy blood pressure levels, reduced inflammation in cells that line blood vessels (both veins and arteries) as well as a lower chance of heart attack.

In addition, another function of the anthocyanins in blackberries is their protective effects against endothelial dysfunction and heart failure. Endothelial dysfunction is a mouthful that describes a condition of the blood vessels around the heart where they’re constantly restricting and then dilating. It’s related to various forms of heart disease and associated with a high risk of heart failure or attack.

However, one special anthocyanin, cyanidin-3-O-glucoside, found in blackberries seems to do a great deal in protecting these blood vessels and may be able to significantly reduce the occurrence of this dysfunction — and, hopefully, delay or stop the onset of the related cardiovascular diseases.

6. Promote Healthy Skin

Sometimes, the health benefits of blackberries reach skin-deep, and that’s no joke. An extract of the blackberry fruit generally protects the skin from UVB damage through antioxidant activity.

It also protects the keratinocytes in your skin from UV damage, which are the cells that form a protective layer on your epidermis and then reproduce below the outer layer of skin to continually replenish the epidermis. Once again, the heroes of this story are the anthocyanins in blackberries.

The vitamin C found in blackberry nutrition also helps keep skin healthy and strong. It promotes collagen production, decreases the instance of dry skin and may even prevent premature aging of the skin.

Skin health isn’t all about preventing wrinkles, though. The nutrients in blackberries also have an antiviral effect on infections affecting the skin, specifically the herpes virus responsible for cold sores.

How to Pick and Prepare

When selecting blackberries (if you’re fortunate enough to be able to pick them wild), look for fruits that are shiny and firm. It’s also good practice to avoid fruits low enough to have been licked or partially eaten by dogs or rodents. Try searching for the freshest, best produce between August and September, making them summer fruits.

If you pick wild berries, try using several small containers to collect them, rather than stacking them in one large container, because it’s so easy to crush the drupelets that contain all of the sweet and tarty flavor.

Handpicked blackberries last about two to three days at room temperature, and refrigerating them can extend that to five to seven days, although it’s best to allow them to get to room temperature before eating. Store-bought varieties may differ in keeping time. Blackberries freeze well, so if you stock up, just remember to try freezing them in flat, single layers.

This fruit is one that’s usually important to buy organic, if you can. When studying the health benefits of blackberries, it’s not uncommon to see findings of little to no nutritional value in commercially produced, store-bought varieties in comparison with wild or organic types. You can also try a variety called marionberry.

Recipes

Blackberries are one of those incredible foods that can be used in an almost unlimited number of dishes. From salads to desserts, blackberries are a favorite for every part of your meal.

For a lunch salad or appetizer full of antioxidants and flavor, try our Blackberry Lemon Salad (with a homemade salad dressing you’re definitely going to make again).

Looking for a breakfast treat? Try this Gluten-Free Berry Muffin recipe, and with it comes all the benefits of coconut oil and almonds nutrition.

For those of us who can’t resist a healthy dessert, why not try this recipe for Vegan Blackberry Peach Ice Cream?

Although blackberries function as a fruit, they aren’t very similar to other berries — such as maqui berries or juniper berries — in composition. They’re more like peaches or almonds, which are known as drupes.

Blackberries are an “aggregate fruit,” meaning they have merged many plant ovaries in their formation. The tiny bubbles on blackberries are known as drupelets, which are what make them similar in composition to other drupes.

Many ancient cultures were aware of the health benefits of blackberries to some extent. Greeks were known to use the blackberry plant to treat gout, and Romans utilized the leaves to create a tea they claimed would treat various illnesses.

These fruits also found their place in ancient folklore as symbolic representations of a large number of things. In Christianity, sources indicate blackberries were used to symbolize spiritual neglect or ignorance.

In mid-Mediterranean literature, writers insisted Christ’s crown of thorns was made from blackberry runners and that the deep color of the juice represented the blood of the savior. Other folk stories associate blackberries with bad omens, haste and sometimes death.

Explorer, writer and botanist John Bertram was one of the first to formally record the presence of blackberries in his work for the original United States Botanical Garden, writing of the plants outside of Mobile, Ala., “[It] grows here five or six feet high, rambling like Brier vines over the fences and shrubs.”

Modern cultivation began in the late 1800s in the Americas by Judge Logan of California.

One notable fact about blackberries is that there are so many cross-cultivated varieties that it’s not possible to clarify a “taxonomy” of the original blackberry. The complexity of current species of blackberries means that there’s no way to separate out the original.

Currently, Mexico is the largest exporter of blackberries.

Risks and Side Effects

While the tannins found in the blackberry fruit are in small enough quantities to be healthy without consuming too much, there are much larger amounts found in the leaves and root of the plant, which are sometimes used to make tea.

There is some evidence that a massive load of tannins, like those in such teas, can potentially increase the size of tumors in cancer patients. People who have a history of cancer should avoid teas made from blackberry leaf or root.

It’s also good to minimize blackberry consumption if you’re susceptible to kidney stones, as the oxalates found in blackberries and various other fruits can sometimes increase the production of these stones.

Some people may experience mild allergic reactions when consuming blackberries, so if you notice a swelling or itching of your hands, mouth or lips upon eating the fruit, it’s best to discontinue use immediately.

Final Thoughts

• Blackberries are found in a large number of varieties and species all over the world, and no one can truly pinpoint the “original” variety.
• This fruit contains a long inventory of vital nutrients, many of which are found in huge quantities in just one serving, such as fiber, vitamin C, manganese and vitamin K — which is why the health benefits of blackberries are so plentiful.
• A lot of research supports the theory that blackberries and their extracted compounds are powerful cancer-fighting agents, just one of the many health benefits of blackberries.
• Many of the health benefits of blackberries are related to their high antioxidant load, especially the amount of anthocyanin polyphenols they contain.
• Blackberries are good for your brain as they help it operate at peak function and protect it from damage.
• The blackberry is an anti-inflammatory, antioxidant and antibacterial food that fights many diseases.
• Eating blackberries around the time of a menstrual cycle can help minimize cramps and other PMS symptoms.
• Blackberries also help your heart function well and your skin stay healthy, along with the other health benefits of blackberries.
• It’s important to buy blackberries organic whenever possible, as this is the best way to maintain their nutrient integrity when using them in a variety of scrumptious dishes.

The post 6 Amazing Health Benefits of Blackberries appeared first on Dr. Axe.

A summer favorite in my house, raspberries are a wonderful addition to pancakes, granola and yogurt. This is good news for those of you who love to utilize these delicious berries, because raspberry nutrition is off the charts.

What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial.

Let’s take a look at just how beneficial these delicious berries can be.

What Is the Raspberry?

The red raspberry has been around for a very long time and noted as growing wild in the foothills of Mount Ida during the time of Christ. It’s technically known as Rubus idaeus and originated in Asia Minor and North America.

It’s believed that the Romans are responsible for wide-range cultivation seen in Europe. In fact, medieval Europe used wild berries for their nutritional value as well as for other more practical things, such as painting.

Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They’re usually harvested twice a year — once in the fall and once in the summer. If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.

The U.S. is the the third largest raspberry producer in the world. We usually see raspberries as red (Rubus idaeus), which is the most popular, but there are also black (Rubus occidentalis), purple — which is a cross of red and black raspberries — and yellow varieties, a mutation of red or black raspberries. The highest yields occur in California, Oregon and Washington.

Raspberry Nutrition Facts

Raspberries run a pretty close race with blueberries as nutrient-dense and high-antioxidant powerhouses.

One cup (approximately 123 grams) of raw raspberries contains about:

• 64 calories
• 14.6 grams carbohydrates
• 1.5 grams protein
• 0.8 gram fat
• 8 grams fiber
• 32.2 milligrams vitamin C (54 percent DV)
• 0.8 milligram manganese (41 percent DV)
• 9.6 micrograms vitamin K (12 percent DV)
• 27.1 milligrams magnesium (7 percent DV)
• 25.8 micrograms folate (6 percent DV)
• 0.1 milligram copper (6 percent DV)
• 1.1 milligrams vitamin E (5 percent DV)
• 0.8 milligram iron (5 percent DV)
• 186 milligrams potassium (5 percent DV)
• 0.7 milligram niacin (4 percent DV)
• 0.4 milligram pantothenic acid (4 percent DV)
• 35.7 milligrams phosphorus (4 percent DV)

Raspberries vs. Blueberries

Raspberries have similar health benefits as blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well.

Overall, raspberries are higher in fiber and vitamin C, and they’ve been shown to help ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.

Here are a few stats that separate the two:

• Raspberries have a good amount of fiber over the blueberry.
• The blueberry has the raspberry beat with vitamin K. Though the raspberry contains 12 percent of the daily recommendation, the blueberry ranks higher coming in at 33 percent.
• While both are vitamin C foods, the raspberry jumps to the top in this category. The raspberry contains twice as much with a whopping 54 percent of the daily recommended intake.

Health Benefits

1. Boost Heart Health

We know that most berries provides tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health.

An animal study published in Scientific Reports was conducted to review immune responses and the efficacy of reducing chronic diseases of red raspberries. The results revealed that the anthocyanin found in raspberries provided anti-inflammatory benefits that may help the heart. Specifically, the study showed that raspberries had the highest efficiency of releasing nitric oxide, which helps improve blood flow.

Additionally, the polyphenols in raspberries have been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head. Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and boost overall heart health.

2. Help With Weight Loss

Raspberries may be able to help you manage your weight. Because they contain amazing phytonutrients, these little powerhouses of nutrition that can help boost metabolism.

Raspberry ketones are natural phenolic compounds and have specific nutrients called rheosmin that may be responsible for this amazing benefit, not to mention the high fiber content. By supplementing with raspberries, animal studies indicate that weight gain through the accumulation of fat can be reduced, and the evidence suggests that treatment with raspberries can help decrease the size of fat cells.

In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth and body composition.

Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results.

3. Can Help Manage Diabetes

Raspberries are very low on the glycemic index, ranking as a 3 in glycemic load. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it.

Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan.

4. May Help Prevent Cancer

The black raspberry has some powerful characteristics that may offer cancer prevention. Raspberries offer high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin.

Laboratory studies shared by the Memorial Sloan Kettering Cancer Center show that the ellagic acid may be able to help prevent cancer. The research showed that when ellagic acid was consumed before and during exposure to cancer-causing carcinogens, fewer liver tumors developed than a in diet without the ellagic acid. Similar results were shown with lung cancer.

Another study conducted at the Ohio State University Comprehensive Cancer Center on rats showed that the anthocyanins in black raspberries may reduce tumors. Diets containing freeze-dried black raspberries suppressed the development of tumors in the esophagus of the studied subjects, and the results indicate that the anthocyanins may have chemopreventive properties.

These studies show that raspberries are some of the most promising cancer-fighting foods you can consume.

5. Ease Arthritis Pain

Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why raspberries make a great addition to any arthritis diet plan.

An animal study conducted by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island’s College of Pharmacy and published in the Journal of Agricultural and Food Chemistry revealed that the red raspberry fruit and raspberry extracts, which contain the polyphenols, anthocyanins and ellagitannins, provided anti-inflammatory properties that protected the cartilage in subjects with arthritis — perhaps because there was a decrease in the degradation of the protein, proteoglycan and type II collagen.

The treated subjects had a lower occurrence rate and less severity of arthritis compared to control subjects. There was way less inflammation, pannus formation, cartilage damage and bone resorption.

This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since raspberries are potent anti-inflammatory foods.

6. Fight Aging

The antioxidants are pretty phenomenal in raspberry nutrition, and these antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. Raspberries contain the well-known potent vitamin C as well as antioxidant carotenoids and quercetin.

Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries.

Additionally, vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis. Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you’ve always wanted.

Recipes

To make the most of your raspberries, make sure you select berries that are plump, a bit firm and vibrant in color. If the berries are green, contain mold or appear to be bruised, skip those.

Store the raspberries in the fridge for a few days, but remember that they have a short shelf life so plan accordingly for your next few smoothies or salads.

Here are some raspberry recipes to try:

• Lemon Raspberry Sorbet
  
• Raspberry Smoothie
• Chocolate Raspberry Crepes
• Raspberry Vinaigrette

Risks and Side Effects

In most cases, raspberries are a healthy and safe choice, but always consult your physician before taking a supplement, such as raspberry ketone, or trying any natural remedy for the treatment or prevention of cancer.

It’s been suggested that pregnant women should avoid black raspberry supplements because they may induce labor.

Final Thoughts

• Raspberry nutrition has been shown to boost heart health, help with weight loss, manage diabetes, potentially prevent cancer, ease arthritis pain and fight aging.
• Raspberries are similar to blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well. Overall, raspberries are higher in fiber and vitamin C, and they’ve been shown to ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.
• Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They’re usually harvested twice a year — once in the fall and once in the summer. If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.
• There are many ways to incorporate this high-antioxidant, nutrient-dense fruit in your diet. Try some of my favorite recipes, and start getting raspberry nutrition benefits today!

The post Raspberry Nutrition Helps Prevent Heart Disease, Weight Gain and Even Cancer appeared first on Dr. Axe.

Watermelon is considered a summertime staple, popping up at pool parties and summer barbecues all season long. While it’s well-known for its ability to keep you cool and hydrated, there are tons of other health perks associated with this popular fruit that are not as well-known.

What are the benefits of eating watermelon? As you’ll learn more about below, this fruit is low in calories, a food high in vitamin C and vitamin A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health.

What Is Watermelon?

The watermelon plant, also known by its scientific name Citrullus lanatus, is a member of the flowering plant family known as Cucurbitaceae.

Is watermelon a fruit? Yes, the spiky, low-to-the-ground watermelon plant, which originates from southern Africa, produces the popular edible fruit we now commonly consume.

It’s believed that wild varieties that were grown many years ago were more bitter than the types we eat today, thanks to the presence of a compound called cucurbitacin. Historically, many varieties, with different colors and tastes, were grown in various parts of the world, including across Africa.

Believe it or not, it’s estimated that there are actually more than 1,200 different cultivars of watermelon still in existence. This includes the lanatus, crimson sweet and jubilee watermelons.

Unbeknownst to most people, the entire watermelon is edible, including the rind and seeds. In fact, watermelon rind (which can be pickled or even stir-fried) is very high in citrulline, a compound that’s transformed into the amino acid arginine, which is associated with cardiovascular benefits and more.

Nutrition Facts

Is watermelon a “superfood”? While it may not be as nutrient-dense as fruits such as berries or oranges, there are still some impressive benefits associated with watermelon nutrition.

All varieties are loaded with antioxidants and have been associated with a wide range of health benefits — such as better heart health, enhanced immunity and increased weight loss. Two especially protective compounds found in this fruit are citrulline and lycopene.

According to the U.S. Department of Agriculture’s data on watermelon nutrition, one cup (about 152 grams) contains approximately:

• 46 calories
• 11.5 grams carbs
• 1 gram protein
• 0.2 grams fat
• 0.6 grams dietary fiber
• 12.3 milligrams vitamin C (21 percent DV*)
• 865 international units vitamin A (17 percent DV*)
• 170 milligrams potassium (5 percent DV*)
• 15.2 milligrams magnesium (4 percent DV*)

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

Meanwhile, watermelon seeds are chock-full of amino acids, the “building blocks of protein,” as well as some trace minerals, which is why they are included in some plant protein powders.

Health Benefits

1. Can Help Support Immunity

In animal studies, watermelon consumption has been linked to reduced inflammation and improved antioxidant capacity.

Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders, diabetes and macular diseases, according to recent research.

Studies show eating it can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system.

This fruit is also a great source of vitamin C, a key micronutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy. Antioxidants can help fight free radicals and protect the cells against oxidative damage and stress.

2. May Improve Heart Health

Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease.

A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks.

Lycopene also benefits heart health by reducing inflammation, fighting oxidative stress and potentially improving blood lipid levels.

New research, including results from a 2019 study, suggests that drinking 100 percent watermelon juice is “a palatable, effective means of increasing serum lycopene in older adult women, a group at risk for low carotenoid intake.” It’s considered one of the top healthy drinks.

Studies have also shown that watermelon benefits may include helping relieve arterial stiffness, balance cholesterol and improve systolic blood pressure in adults with hypertension.

3. Can Relieve Pain and Soreness

In addition to the potential benefits of watermelon juice, this fruit also packs a good amount of vitamin C into each serving. Vitamin C has been shown to protect cartilage and bones, aid in the repair of tendons and ligaments, and help speed up wound healing.

Potassium and magnesium, two nutrients that are also found in this type of melon, are important for muscle recovery and pain relief. Potassium, in particular, aids in the prevention of muscle cramps following exercise and helps you heal from injury more quickly.

4. Helps Prevent Kidney Stones

Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones.

Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.

5. Aids in Hydration, Digestion and Detoxification

One of the top benefits of watermelon is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can aid in detoxification and help rid the body of excess water and fluids, relieving uncomfortable bloating and swelling.

Potassium and magnesium are also important for detoxification.

Potassium acts as an electrolyte and promotes circulatory health while also helping manage blood flow and hydration levels within the body, allowing oxygen to reach your cells. At the same time, magnesium reduces water retention in the gut to beat bloating and help you lose water weight.

Another interesting finding from recent animal studies is that consumption of watermelon juice significantly lowers fasting blood glucose levels in diabetic mouse models. The juice seems to induce gut microbiome compositional changes that can have positive metabolic effects.

6. May Help Fight Cancer Cells

This fruit may act as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving.

An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation.

It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells. Studies have also shown that high doses of vitamin C can enhance the cancer-fighting effects of certain drugs used in chemotherapy while also reducing adverse side effects of traditional cancer treatments.

7. Helps Protect Skin Health

Watermelon benefits skin health because it’s one of the top antioxidant foods available. Due to its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy.

Vitamin C is especially important for skin health. It helps boost collagen production while also helping prevent sun damage.

Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage.

8. Supports Healthy Vision

Important nutrients that play a role in protecting eye health — including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin — are also housed in this giant fruit and sit among the many benefits of watermelon. Studies have shown that a serious vitamin A deficiency, for example, can lead to macular degeneration, a condition characterized by the thickening of the cornea that could eventually lead to blindness.

This summertime fruit is a great supplier of beta-carotene, which is the form of vitamin A found in plants. Getting enough beta-carotene in your diet can aid in the prevention of macular degeneration, the leading cause of age-related blindness.

9. May Help With Weight Loss

Is watermelon good for you to lose weight? While it does contain natural sugar and carbs, this isn’t necessarily a bad thing depending on the diet you follow and how much you consume.

Despite being rich in a multitude of important vitamins and minerals, there are a low amount of calories in watermelon, making it a great addition to a nutritious weight loss diet. For this reason, watermelon benefits weight loss by promoting satiety and curbing cravings to keep you on track toward your health goals.

A 2019 study published in Nutrients found that the potential mechanisms by which watermelon consumption improves body weight management is by increasing satiety (fullness) and postprandial glucose and insulin response.

After four weeks of intervention in overweight and obese adults, consuming two cups of watermelon rather than cookies led to a significantly higher satiety response (lower hunger, prospective food consumption and desire to eat and greater fullness) plus significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio.

10. Can Improve Exercise Recovery

Watermelon, including the juice from this fruit, has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals.

A 2020 study found that by providing electrolytes and reducing dehydration, one of the top benefits of watermelon is its ability to promote post-exercise recovery and alleviate aches and pains.

Interestingly enough, one study in the Journal of Agricultural and Food Chemistry looked at the effects of watermelon juice as a functional drink for athletes. After 24 hours of supplementation, athletes experienced improved heart rates that were more beneficial for muscle recovery in addition to less overall soreness and muscle aches.

A 2016 study found that watermelon puree consumption fully supported the energy demands of exercise and increased post-exercise blood levels of nutritional components (l-citrulline and l-arginine), antioxidant capacity and total nitrate status. It did not, however, influence post-exercise inflammation and changes in innate immune function.

Another 2016 study also found that it offered benefits to those doing high intensity or endurance exercise, but overall it didn’t prolong time to exhaustion.

11. Can Help Relieve Acid Reflux

One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help treat digestive diseases and reduce inflammation.

Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body. That said, due to its fructose (sugar), watermelon may trigger discomfort in people sensitive to high FODMAP foods.

12. May Benefit Reproductive/Sexual Health

What does watermelon do sexually? As mentioned above, consuming the juice and flesh of this fruit can help relieve arterial stiffness, support circulation and improve blood pressure.

This suggests that watermelon may also be good for you sexually, as it can help with blood flow and therefore arousal.

Additionally, in some studies citrulline (found in the rind) has demonstrated to be a safe and well-accepted alternative treatment for mild to moderate erectile dysfunction in men.

Related: Cucamelon: How to Grow Instagram’s Most Popular Superfood

Common Questions

When and where can you buy fresh watermelon?

Today, most states in the U.S. grow watermelon commercially, with Georgia, Florida, Texas, California and Arizona the largest producers.

Watermelons are tropical or subtropical plants and need temperatures higher than 77 degrees Fahrenheit to grow. Watermelon season is during the warmest months of the year, with most commonly available types sold in the northern regions of the U.S. in the summer — hence why they have become a summer barbecue staple.

In other parts of the world like Africa, the Middle East, India and Asia, this fruit is popular for its ability to grow in hot temperatures and provide hydration in dry climates.

Certain watermelon plants have been genetically modified to produce melon with no seeds or small white seeds. A lot of research has actually been put into breeding disease-resistant varieties of melon and developing seedless strains that keep all of the nutrients intact.

It’s believed that seedless types offer similar health benefits to the kind with seeds.

It’s always best to purchase organic varieties of commonly modified crops whenever possible. Because melon seeds are often treated with synthetic growth simulators in the production of non-organic watermelon, in order to reduce your risk of contamination with all chemical synthetic additives, look for naturally grown, organic melon.

How to pick a watermelon

A ripe melon has a smooth, hard rind that is usually green with dark green or yellow spots or stripes. The inside, the edible flesh, is usually bright pink with big black seeds but can also come in other hues.

For example, you may be able to find deep red, orange, white or yellow melons in some markets.

How can you tell if a watermelon is ripe?

How do you know if this fruit is ripe? A fresh watermelon is ready to cut open and eat when it has a yellow or cream color on the bottom of the melon, as opposed to bright white.

Also, try knocking on the melon and picking it up to find one that is heavy and dense for its size. This typically means that all of its juices have been produced and it’s ready to crack open.

Here’s how to cut a fresh watermelon

1. Lay the melon on a cutting board and cut off both ends first.
2. Then stand up the melon so you can slice in half.
3. Slice down the middle to create two big halves, then cut in half again to create quarters.
4. Slice each quarter intro triangular pieces.
5. Once cut up, some people like to lightly salt the fruit to enhance the flavor, but this is optional.
6. If not eating within one to two hours, store in the refrigerator for up to several days.

Can you eat watermelon seeds?

Unbeknownst to most people, there are many benefits of watermelon seeds and watermelon juice.

The seeds are considered a good source of proteins, oils and carbohydrates. They also provide omega-3 and omega-6 fatty acids, magnesium, zinc, copper, potassium, and more.

You already know that this melon has a high water content (hence the name), and studies show that drinking this juice is a good way to obtain hydrating fluids along with antioxidants, essential electrolyte minerals and vitamins.

Although watermelon seeds are perfectly safe to eat, they should actually be sprouted and shelled to maximize the potential health benefits. This process can bump up the protein content of the super seed and make it easier for your body to access and absorb the incredible nutrients held inside.

What time of day is best to have watermelon?

Considering they are high in water and sugar, is it okay to eat watermelons at night?

Feel free to enjoy some whenever you’re in the mood, such as before a workout or after dinner as a healthy treat. However, keep in mind that the high water content may send you to the bathroom overnight.

Recipes

New to adding watermelon to recipes? There are plenty of ways to include this tasty fruit into your diet.

Try adding some to drinks or smoothies for a weight loss-friendly punch of flavor. You can also use it to make refreshing watermelon water (one of the healthiest drinks), or try freezing it for a cool summer treat.

Another popular way to enjoy is by sprinkling salt on watermelon or adding it to salads, fruit cups and desserts. You can also munch on a watermelon slice or two as is for a satisfying, no-fuss snack.

Here are a few simple yet delicious watermelon recipes to get you started:

• Watermelon Salad
• Watermelon Feta Salad
• Hydrating Watermelon Smoothie
• Watermelon Agua Fresca
• Watermelon Pizza

Risks and Side Effects

Are there any negative effects watermelon you should be aware of?

Melons aren’t known to be common allergens or to produce any common medication interactions. However, these tasty fruits are best enjoyed in moderation due to their relatively high sugar content.

How much watermelon should you eat daily?

For most people, one or two cups per day is a good amount. Because there is a relatively high amount of natural sugars (such as glucose, fructose and sucrose) and carbs in watermelon, with little fiber and almost no protein or healthy fats, eating larger amounts may spike blood sugar levels.

When should you not eat watermelon?

For those who have a form of known insulin resistance, including those who are prediabetic or who have diabetes, opting for lower-sugar fruits that also have more fiber, like berries, may be beneficial. Otherwise sticking to small servings of this fruit is likely not a concern.

If you have any known allergies to other fruits, be careful about adding any new fruits to your diet, including melons.

Is watermelon ever fattening?

If you are someone who is otherwise healthy and does not need to lose weight, watermelon is a safe and nutrient-dense food choice as long as you enjoy in moderation and keep your portion size in check.

Is it okay to eat watermelon every day?

Yes, although variety in your diet is encouraged. Try pairing it with other foods that have healthy sources of protein, fiber and fats, too, in order to slow down the effect of the fruit’s sugar on your blood sugar levels.

Background

For centuries, many types of melon have been used in various forms of traditional medicine for their powerful healing effects and health-promoting properties.

In fact, in Traditional Chinese Medicine, all forms of the watermelon are used, including the watermelon leaves, rind and seeds. When combined with other herbs or boiled into tea form, the benefits of watermelon seeds include relief from urinary tract infections and increased urination.

Meanwhile, the flesh of the melon is believed to improve the health of the heart, bladder and kidneys while also clearing heat and promoting calmness.

On an Ayurvedic diet, melon is used for its cooling properties and ability to act as an aphrodisiac, strengthen the blood and promote liver health. According to Ayurveda, however, it’s important to eat foods like melon alone rather than pairing them with heavy foods to allow proper digestion in the body.

By definition, melon is any plant belonging to the Cucurbitaceae family, which also includes watermelon. The term “melon,” though, is often used to describe specific fruits like cantaloupe, honeydew, winter melon and muskmelon.

One of the main differences between these types of melons and watermelons is their seeds. While watermelons have small seeds dispersed throughout the fruit, melons contain a central seed cavity.

Both are known for their high water content, delicious flavor and the low amount of calories in watermelon and melon alike.

Final Thoughts

• The watermelon is a member of the Cucurbitaceae family, a group of plants with many different species grown all around the world.
• Why is watermelon healthy? It’s low in calories but high in important micronutrients, like vitamin C and vitamin A.
• Benefits of watermelon can include supporting eye health/vision, improving immunity, enhancing heart and skin health, supporting weight loss, and more.
• There are plenty of ways to add it to your diet, ranging from refreshing desserts to sorbets, smoothies and salads.
• This fruit is not known to be a common allergen or produce any common medication interactions. However, it is best enjoyed by all in moderation due to its relatively high sugar content.

The post Watermelon Benefits for Immunity, Hydration & More appeared first on Dr. Axe.

The olive might be small, but did you know that olives nutrition packs quite a healthy punch? It’s true.

Known mostly for making versatile, benefit-rich olive oil, olives are bursting with rich phytonutrients and known for their high vitamin E content, cancer-fighting antioxidants and cardiovascular benefits — but that’s not all.

What else does olives nutrition provide? Let’s take a look.

What Are Olives?

Known mostly for their oil, olives are enjoyed all over the world. Native to the Mediterranean regions of Asia, Europe and Africa, they come in many sizes and varieties and offer a number of great health benefits.

Olives are a main component in the nutritious Mediterranean diet, which puts good fats at the forefront and encourages olive oil as the primary source of dietary fat. The diet doesn’t encourage reducing fats, but rather replacing unhealthy fats with healthy ones like monounsaturated fats, which are found in the olive.

Is an Olive a Fruit or a Vegetable?

If someone asked whether olives are a fruit or vegetable, most people probably wouldn’t know the answer. They seem like they are in a category all their own, when in fact they’re a fruit called a drupe (or stone fruit).

Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit. Their high fat content makes them strange fruit, but they’re closely related to peaches, mangoes and even almonds.

Here are some more interesting facts about olives:

• The olive tree grows short and stout and usually peaks at 25 to 50 feet tall.
• Olives have been harvested anywhere between 6,000 and 8,000 years ago in the Eastern Mediterranean region.
• The olive branch has long been a symbol for peace and victory. The olive took years to cultivate, with growers waiting decades for fruit to harvest. Because of the time and patience needed, it was assumed those who chose to grow olives planned to live long, peaceful lives.
• In early Christian art, the olive branch appears with a dove to symbolize peace and the Holy Spirit in the Gospels. In Ancient Greece mythology, Athena competed with Poseidon to rule Athens. Athena won after planting the first olive tree because the court of gods and goddesses decided that was the better gift.
• Olives are harvested from October to January. Olive fruits cannot be eaten off the tree, as they’re hard and bitter. The fruits not used for oil are hand-harvested to prevent bruising.

Olives Nutrition Facts

Olives are a low-calorie snack option and great added ingredient to scores of dishes, like salads, pastas and pizza. Although there are many varieties, most have a similar nutritional makeup.

An average olive weighs approximately four grams, so the following nutritional information applies to a serving of about 40 olives.

100 grams of green olives, canned or pickled provide about:

• 145 calories
• 3.8 grams carbohydrates
• 1 gram protein
• 15.3 grams fat
• 3.3 grams fiber
• 3.8 milligrams vitamin E (19 percent)
• 393 IU vitamin A (8 percent)
• 0.1 milligram copper (6 percent)
• 52 milligrams calcium (5 percent)
• 0.5 milligram iron (3 percent)
• 11 milligrams magnesium (3 percent)

Sodium Concerns

As a high-sodium food, you might ask, “Are olives really good for you?” With a serving this large (100 grams), the sodium content is high (1,556 milligrams per 100 grams or 65 percent DV), and it can be high in many varieties because of the curing process.

However, when eaten in correct serving sizes, olives are very healthy. It’s important to keep an eye on sodium content if and when that information is available, as some are cured differently than others.

Fats in Olives

Although the fat content in olives is also high, it’s primarily “good fat.” Olives provide monounsaturated fatty acids, more specifically oleic acid, which is linked with a number of health benefits, like lowering inflammation and helping fight heart disease.

The fats found in this fruit and the Mediterranean diet are great substitutes for harmful fats.

Health Benefits

1. Provide Tons of Antioxidants

Oxidation within the body is proven to be connected to the progression and growth of many diseases, like heart disease and cancer. Olives are a high-antioxidant food that mainly provide polyphenols, which are antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects.

Olives even help boost blood levels of glutathione, which is one of the body’s most important antioxidant nutrients because of its ability to recycle antioxidants. Although each form of olive has varying levels of antioxidants, they’re present in all varieties.

The benefits from these antioxidants aid almost all body systems and can be a major factor in disease prevention and treatment.

2. Help Lower Cholesterol and High Blood Pressure

Because olives are a good source of “good fats,” they don’t damage arteries the way other fats do. Studies have shown their ability to lower blood pressure and help control and lower cholesterol as well. The hypotensive (lowering blood pressure) effects are due to the oleic acid they contain.

Studies have shown significant decreases in blood pressure and overall cardiovascular inflammation after consumption of olives, olive oil and other food items in the Mediterranean diet.

3. Help Relieve Pain

Inflammation is at the root of disease, pain and injury in the body. NSAID pain relievers are effective in curbing pain but do damage to a number of other body systems.

Olives are a type of natural ibuprofen. They inhibit the growth of enzymes that create inflammation and thus work as a natural pain reliever.

Inflammation also plays a large role in cardiovascular disease, which is another reason olives are heart-healthy.

4. Treat and Prevent of Cancer

The Mediterranean region has substantially lower levels of cancer than other European and American countries.

The phenolic compounds in olives have shown anti-tumor capabilities, particularly in the breast, colon and stomach. There is promising evidence that olives are some of the best cancer-fighting foods around.

As with most dietary cancer therapies, the outlook is promising, but more research is needed.

5. Boost Heart Health

Olives nutrition has all of the things needed for a healthy heart and cardiovascular system: antioxidants, anti-inflammatory capabilities, healthy fats, as well as a great supply of copper and vitamin E, both of which are important for optimum heart health.

A diet containing olives can not only treat symptoms of heart disease, but it has also been proven to significantly reduce the risk of heart-related complications, even in individuals with genetic predisposition to high blood pressure and heart problems. Olives nutrition can also help prevent coronary heart disease.

6. Work as a Natural Probiotic

A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in the olive can increase the number of good bifidobacteria, which produce vitamins and antibacterial chemicals in the body. Thus, olives improve gut health and enhance microbiome function.

7. Lower Risk for Diabetes and Obesity

Because olives are high in monounsaturated fats, they greatly reduce the risk for type 2 diabetes and obesity when substituted for foods containing other, more harmful fats in animal research. The antioxidants also help inhibit the damage from diabetes-related oxidative stress, which may make them an effective treatment for hyperglycemia and diabetic complications.

A review published in the American Journal of Clinical Nutrition studied the effects of olive oil consumption on type II diabetes incidence. Researchers followed 59,930 women 37–65 years old form the Nurses’ Health Study (NHS) and 85,157 women 26–45 years old from the NHS II who were free of diabetes, cardiovascular disease and cancer at baseline.

After 22 years of follow-up, results suggested that “higher olive oil intake is associated with modestly lower risk of T2D in women and that hypothetically substituting other types of fats and salad dressings (stick margarine, butter, and mayonnaise) with olive oil is inversely associated with T2D.”

In a randomized, single-blinded, placebo-controlled study in 41 overweight or obese of adults 65 and older, the group provided olive oil to replace other oils showed decreased blood pressure, increased good cholesterol, and overall cardio-metabolic and immunological health benefits over the control group. This shows olives nutrition has the potential to treat obesity naturally.

8. Help Fight Infections

Many studies show how effective olives are in fighting off certain microbial, viral and fungal infections. Olive fruit and olive leaf extract have been used in this capacity in folk medicine and recently have been proven in studies to be effective.

When tested, olive extract inhibited the growth of a number of viral, fungal and bacterial infections, including MRSA.

9. Help Prevent Osteoporosis

Olive polyphenols are beneficial in preventing bone loss. Many studies have shown the effectiveness of these compounds in the formation and maintenance of bone.

Thanks to the phytonutrients that olives nutrition provides, the fruit should be added to any osteoporosis diet treatment.

Olive vs. Olive Oil

The distinction between the fruit and the oil lies in preparation and processing. There are pros and cons to both, but when consumed in recommended servings, they’re both incredibly beneficial to your health.

Olive:

• 25 percent fat
• Higher sodium: Olives are cured or pickled in salt
• Olives have fiber, vitamin E, vitamin A, and are good sources of copper and calcium
• Beneficial polyphenol content is lower than olive oil, but polyphenols are still highly present in fruits harvested early and those that were irrigated properly

Olive Oil:

• Almost 100 percent fat
• Lower sodium: Almost zero sodium
• Beneficial polyphenols are preserved in extra virgin olive oil

Purchasing

Many grocery stores now offer olive options beyond what you can find in traditional jars and cans. Olive bars, which feature a number of different varieties, are available to let you experiment with different types without buying an entire container.

Some olives are pitted, while others are stuffed with peppers, garlic or cheeses. Some popular types include Kalamata olives, which are cured in a red wine vinegar brine.

Green olives are harvested early and therefore have the highest polyphenol content. They’re used in martinis and come in many tasty, stuffed varieties.

Olive fruits with the highest phenolic content include Cornicabra, Coratina, Moraiolo and Koroneiki. Black olives, which have the highest oil content but the lowest phenolic levels, typically come in cans and are a popular toppings for pizzas and dips.

Olive Classifications

• Green olives: Harvested in October at the earliest stages of maturity.
• “Pink” olives: Slightly riper, these have a rose or brown color and are harvested in November prior to reaching full maturity.
• Black olives: Harvested in December at full maturity, they’re smooth with a black skin and deep reddish-black hue.
• “Wrinkled black” olives: Not to be confused with dry-cured olives, these are fully ripened fruits harvested in January.

Olives can be enjoyed on their own or paired with meats and cheeses for a great appetizer. They can be ground into spreads or used as a condiment, and they can also be added as a zesty ingredient to many dishes.

The best part is that they’re very easy to incorporate, as they pair well with many flavors and textures.

Recipes

If you’re looking to add olives into your diet, the following recipes are a delicious way to do so:

• Zucchini Lasagna Recipe
• Raw Veggie Salad Recipe
• Zucchini Skillet Recipe

Risks and Side Effects

Olive allergies do exist but are very rare. If you’re concerned, try olives in moderation for the first time.

In addition, some olives contain heavy metals, but levels are generally below legal limits and considered safe.

Acrylamide is present in some canned, black olives (some with higher levels than others). Large amounts of acrylamide are linked to higher risk of cancer and should be limited, if not completely avoided.

If the information is available, it’s important to keep an eye on sodium levels, as some olives have higher sodium levels due to processing.

Final Thoughts

• Known mostly for making versatile, beneficial olive oil, olives are bursting with rich phytonutrients and known to provide antioxidants, lower cholesterol and high blood pressure, relieve pain, help treat and prevent cancer, boost heart health, work as a natural probiotic, lower risk for diabetes and obesity, help fight infections, and prevent osteoporosis.
• The distinction between the fruit and the oil lies in preparation and processing. Olives have higher sodium and less fat, while olive oil has more beneficial polyphenols that are preserved in extra virgin olive oil.
• Olives are a high-sodium food, so look for organic olives that don’t have any added sodium. In addition, as with most foods, consume them in moderation.
• Olives are actually a fruit called a drupe (or stone fruit). Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit.

The post Olives Nutrition Facts & Benefits: Combat Cancer, Heart Disease and Diabetes appeared first on Dr. Axe.

Pomegranate seeds, which are the edible insides of the pomegranate, are little ruby red bursts of sweet and tart deliciousness that pack a serious punch of health benefits.

Brimming with beneficial antioxidants and polyphenols, studies show that pomegranate seeds could help reduce inflammation, slow cancer cell growth, fight infections and boost brain function. Plus, they’re delicious, nutritious and easy to enjoy in a number of different recipes.

Still need more reasons to give this incredible ingredient a try? Keep reading for everything you need to know about pomegranate seeds and why they deserve a spot on your next shopping list.

What Are Pomegranate Seeds?

Pomegranate seeds come from pomegranates (Punica granatum), which are the product of a fruit-bearing deciduous shrub or small tree. The name for the pomegranate fruit is derived from Latin and literally means “seeded apple.” Pomegranates are also sometimes called Chinese apples.

While the pomegranate is considered indigenous to Iran and its neighboring countries, cultivation of the pomegranate long ago encircled the Mediterranean and extended through the Arabian Peninsula, Afghanistan and India. Today, it’s commonly cultivated in the warmer parts North and South America.

Pomegranate seeds come from the pomegranate, which is a fruit about the size of a large orange with a smooth, thick skin that ranges in color from brownish yellow to deep red.

The inside of the pomegranate contains chambers of hundreds of arils, which are the seed pods inside the fruit that are separated by cream-colored membranes. These arils consist of juicy, brilliant-red fruit surrounding tiny, crisp, edible seeds. Interestingly enough, a single pomegranate can hold over 600 seeds.

These arils or seed pods are what we commonly refer to as “pomegranate seeds,” and they are typically either eaten raw or processed into pomegranate juice. The seeds are also used to make pomegranate seed oil, which has many positive health effects both internally and externally.

Like the vibrant red arils, pomegranate white seeds are also available and offer a much sweeter, less tart flavor.

You can also eat the creamy white pithy part surrounding the seeds, but it’s quite bitter. Although you can juice pomegranates very easily, be sure to avoid consuming the tough outer skin.

The juice of pomegranate seeds is the source of grenadine syrup, which is famous for its use in the classic nonalcoholic beverage known as a Shirley Temple. Grenadine is also used in many other flavorings and liqueurs.

Related: What Are Nigella Seeds? Top 5 Benefits + How to Use

Nutrition Facts

Pomegranate seeds are a great source of several nutrients, including vitamin K, vitamin C, folate and potassium. Plus, they are also low in calories yet high in heart-healthy fiber.

A half-cup serving (about 87 grams) of pomegranate provides approximately the following nutrients:

• 72.2 calories
• 16.3 grams carbohydrates
• 1.5 grams protein
• 1 gram fat
• 3.5 grams fiber
• 14.3 micrograms vitamin K (18 percent DV)
• 8.9 milligrams vitamin C (15 percent DV)
• 33.1 micrograms folate (8 percent DV)
• 0.1 milligrams copper (7 percent DV)
• 205 milligrams potassium (6 percent DV)
• 0.1 milligrams manganese (5 percent DV)

Health Benefits

1. Natural Aphrodisiac

In many cultures, pomegranates have been associated with fertility and abundance because of their many seeds. In recent years, the fruit has been studied for its libido-boosting effects as well.

A study by Queen Margaret University in Edinburgh found that consumption of pure pomegranate juice increased salivary testosterone levels in participants by an average of 24 percent, which can lead to heightened mood and increased sexual desire.

Concerns about erectile dysfunction? Pomegranate juice has also been shown to help increase blood flow and erectile response in animal models. Although more research is needed in humans, it may also offer a similar set of benefits for those affected by sexual dysfunction as well.

2. Reduce Arthritis and Joint Pain

Arthritis is a common condition characterized by the inflammation of one or more joints, causing pain and stiffness that can worsen with age. Pomegranates are a great source of flavonols, which are a type of antioxidant that acts as anti-inflammatory agent in the body and may help relieve symptoms of arthritis.

In fact, animal models demonstrate that pomegranate seed extract may reduce the onset and incidence of collagen-induced arthritis. Studies conducted with animal subjects also show that the severity of arthritis and joint inflammation can be significantly reduced with consumption of pomegranate extract as well.

If you’re already on medication for arthritis, be sure to check with your doctor before adding pomegranate products to your daily routine.

3. Help Fight Cancer

When it comes to cancer, more and more research shows that pomegranate seeds may act as a potent cancer-fighting food.

For instance, multiple in vitro studies have found that pomegranate extracts can effectively inhibit the growth and spread of breast cancer cells. Additionally, pomegranate seed oil contains punicic acid, an omega-5 long chain polyunsaturated fatty acid that has been shown to block breast cancer cell proliferation.

Further research suggests that drinking pomegranate juice may also slow the growth of prostate cancer, the leading cancer for men in the U.S. In a study of male subjects with recurrent prostate cancer and rising prostate-specific antigen (PSA) levels, researchers found that taking pomegranate juice extract significantly slowed the rate at which PSA was rising.

Other in vitro studies have found that certain compounds in pomegranate juice show powerful antitumorigenic effects and are able to slow the growth of prostate cancer cells in the laboratory.

4. Lower Blood Pressure

The juice of pomegranate seeds contains several different types of antioxidants and polyphenols that can promote heart health by lowering blood pressure levels.

A 2013 study reported that consumption of pomegranate juice could decrease systolic and diastolic blood pressure by 7 percent and 6 percent, respectively, in those with high blood pressure. Another study published in Phytotherapy Research also concluded that pomegranate juice could be beneficial for those with high blood pressure, as it was able to lower blood pressure levels after just two weeks of daily intake.

5. Fight Bacterial Infections

Pomegranate extracts have been used since ancient times to treat several conditions, including parasitic and microbial infections, diarrhea, ulcers, canker sores, hemorrhages, and respiratory complications.

Not surprisingly, pomegranates have also been shown to stimulate the beneficial bacteria in the gut, which could enhance their ability to fight bacterial infections, according to research published in Evidence-Based Complementary and Alternative Medicine.

6. Improve Heart Health

The juice made from pomegranate seeds contains antioxidants at higher levels than many other fruit juices, which could help block the buildup of cholesterol in the arteries for those at risk of heart disease.

Research published in Clinical Nutrition studied the effects of pomegranate juice in people with carotid artery stenosis. This  is a narrowing of either of the two key arteries located in the front of the neck through which blood from the heart goes to the brain.

After one year, the juice was effective at lowering blood pressure levels by over 12 percent and reducing atherosclerotic plaque by a whopping 30 percent. Conversely, those who did not drink the juice actually experienced a 9 percent increase in atherosclerotic plaque, suggesting that pomegranates could potentially offer protection against heart disease.

7. Boost Memory

Studies have reported that polyphenols, which are found abundantly in pomegranate seeds and their juice, could significantly enhance cognitive function. In fact, one study published in Evidence-Based Complementary and Alternative Medicine found that pomegranate polyphenols could provide long-lasting protection from memory dysfunction caused by heart surgery.

Another study had elderly individuals with memory problems drink eight ounces of either pomegranate juice or a flavor-matched placebo drink for four weeks. Compared to the control group, those who drank pomegranate juice had significantly improved markers of verbal and visual memory.

In addition, an animal model conducted by the Department of Psychology at Loma Linda University noted that incorporating pomegranates into your diet could help slow the progression of Alzheimer’s disease, showcasing the fruit’s ability as a potential Alzheimer’s natural treatment.

How to Open

When it comes to how to remove pomegranate seeds, it does take a bit of work. Some might describe the effort as tedious, but once you get the hang of how to do it, the payoff really is worth it.

Plus, a lot of companies have started offering pomegranate seeds solo in a ready-to-eat state so there are no excuses for not incorporating these little gems into your diet regularly!

If you want the freshest seeds possible, then definitely opt to obtain them from the fruit itself. Wondering where to buy fresh pomegranates? These tasty fruits can typically be found in your local grocery store between September and January.

When choosing a pomegranate, you want to make sure that you pick one that feels heavy and has a leathery skin that’s firm and taut with no soft spots.

To open a pomegranate, you need a knife, bowl and wooden spoon:

1. Roll the pomegranate around to loosen the seeds.
2. Score around the middle of the fruit with a sharp knife, and tear it open into two halves. Try your best to only score the skin and not to cut through into the seeds.
3. Hold half of the fruit with the seeds facing down over a clean bowl, and tap the skin with a wooden spoon while slightly squeezing to encourage the release of the seeds.
4. Do the same thing with the other half.
5. If there are a few stragglers among the white pith, you can simply remove them with your fingers or a spoon.
6. Enjoy the product of your labor.

Whole pomegranates can be stored unopened at room temperature for about one week, or they can be stored in the refrigerator wrapped in plastic for up to two months. Fresh pomegranate seeds, meanwhile, can be refrigerated for up to three days.

Alternatively, try freezing  them in a single layer on a tray and then storing in the freezer for up to six months in an airtight container. The seeds are often shriveled when thawed, but they still taste great in whatever you add them to!

Recipes

Can you eat pomegranate seeds as is? These seeds are simply perfect and delicious all on their own, but if you’re looking to incorporate them into your next meal, there are lots of options.

Pomegranate seeds make a perfect addition to your next smoothie, pudding, salsa, salad or main course. They also work well paired with beets and goat cheese in this Beet and Pomegranate Salad Recipe.

Need a healthy dessert idea? Try out No. 13 on the list of “Chia Seed Recipes You’re Going to Crave”: Chia Spiced Chia Seed Pudding with Pomegranate Seeds.

Dried pomegranate seeds, also known as anardana, are also widely available and can be ground into a powder and sprinkled over your favorite dishes for an added dose of flavor and color.

Want to turn the seeds into juice? Simply put the seeds into a blender, and then strain the resulting juice with a cheesecloth.

Side Effects and Drug Interactions

There is no standard recommended dose for pomegranate. Eating the seeds and drinking the juice as part of a healthy diet are both considered safe, and there are minimal side effects from eating the fruit for most healthy adults.

However, if you show signs of a food allergy when eating pomegranate seeds, discontinue consumption immediately, and consult a doctor.

If you have blood pressure issues or take blood pressure medication, check with your doctor regarding your intake of pomegranate seeds. Since this fruit can also affect blood pressure, be sure to consult with your physician before consuming pomegranate products before or after any surgical procedures.

Pomegranate juice may cause dangerous side effects when it interacts with certain prescription medications, such as the blood thinner warfarin and angiotensin-converting enzyme inhibitors, including captopril, enalapril and lisinopril. Consult with a trusted health care practitioner before consuming products that use the fruit if you take any of these medications.

Many people also wonder: Can dogs eat pomegranate seeds? Although the fruit itself is not considered toxic to dogs, the seeds may cause stomach upset for some. Be sure to talk to your vet before sharing this flavorful fruit with your furry friends.

Final Thoughts

• Pomegranate seeds are a type of edible seed pod often eaten raw or made into pomegranate juice.
• Each serving contains a hearty dose of fiber, antioxidants and important micronutrients, like vitamin K, vitamin C and folate.
• Are pomegranate seeds good for you? Potential pomegranate benefits include improved sexual function, enhanced memory, lower blood pressure levels and improved heart health.
• Other benefits of pomegranate seeds include the ability to help fight bacterial infections, reduce cancer cell growth and decrease joint pain.
• There are several options for how to eat pomegranate seeds. Not only can they be enjoyed raw, but they can also be added to salads, desserts, smoothies and salsas as well.
• Although these seeds are generally safe for most healthy adults, be sure to consult with your doctor if you have any underlying health conditions or are taking prescription medications to prevent negative side effects.

The post 7 Incredible Pomegranate Seeds Benefits, Plus How to Open appeared first on Dr. Axe.

The water from coconuts has been consumed for centuries in tropical countries and is believed to treat a variety of health-related ailments. In Sanskrit, coconuts are called “kalpa vriksha,” which means “tree which gives all that is necessary for living.”

Coconut water continues to show up everywhere in a variety of healthy beverages, and you may be curious if it really lives up to the hype surrounding it. But, do the benefits stand up to its actual nutritional value? Is coconut water good for you? Yes, it’s considered one of the top healthy drinks.

What Is Coconut Water?

Coconut water is the clear liquid found inside a young, green coconut. Ideally, young coconuts are harvested at 5–7 months of age, to contain the most water.

As the coconut matures, the liquid is replaced with coconut “meat.” The greatest nutrient health benefits of coconut water comes from drinking the water of the young coconut, not the mature coconut milk, which is generally lower in nutrients but higher in healthy fats..

In certain emergency situations, it has been used for IV hydration due to its high electrolyte content, and the fact that it’s sterile if used directly from the inside of the coconut. People all over the world enjoy it for its multiple benefits and sweet taste.

Recently, coconut water’s health benefits continue to be touted, as many marketers call it “nature’s sports drink” and a “life enhancer.” But, are the claims that coconut water is good for you really true?

Nutrition Facts

Coconut water nutrition contains approximately:

• Calories: 46
• Carbohydrates: 9 g
• Fiber: 4.6 g
• Sugar: 6.3 g
• Fat: 0.5 g
• Protein: 1.7 g
• Vitamin C: 34 mg (40% DV*)
• Sodium: 252 mg (15% DV*)
• Potassium: 470 mg (13% DV*)
• Magnesium: 600 mg (4% DV*)
• Calcium: 58 mg (4% DV*)

*Percent Daily Value are based on a 2,000 calorie diet

Alongside being a great source of vitamin C, the primary nutrient in coconut water is potassium. It contains approximately 600 milligrams (13 percent Daily Value), making it a high electrolyte beverage. Coconut water also contains a small amount of sodium, calcium and magnesium. Some coconut water products contain less sodium.

Electrolytes are critical to maintain blood volume, heart health, as well as to prevent dehydration. Maintaining electrolyte levels can help reduce fatigue, stress and help maintain muscle relaxation.

There has also been some interesting research regarding the cytokinin content of coconut water, which in the future may show some anti-cancer properties. Cytokinins are naturally occurring plant hormones that may help reduce the growth of cancer cells, although more research is needed at this time.

Coconut water is a safe, healthy drink for most people. Coconut water can be a low-calorie, low-sugar alternative to soda. It is pretty refreshing to consume on a hot day and to help re-hydrate.

Those with kidney disease should limit consumption foods that are too high in potassium, including coconut water.

Health Benefits

1. Electrolyte Replacement: Coconut Water vs. Sports Drink

Because coconut water is high in potassium, and such a great electrolyte drink, it has even been used for IV hydration in certain emergency situations.

It is also lower in carbohydrates compared to other sports drinks. Coconut water is only about 4.5 percent carbohydrates whereas other sports drinks can contain 6–8 percent carbohydrate concentration. This is good for athletes trying to watch their sugar intake and hydrate after an event. For most casual exercisers, coconut water is a great low-sugar hydration choice for after a workout.

A 2002 study compared water, coconut water and standard sports beverages to determine which beverage was best for post-exercise hydration. The eight subjects exercised in the heat and then were rehydrated with either water, coconut water or a sports drink.

Researchers found that there was no difference in sodium levels, urine output or fluid balance between the three beverages, meaning all three beverages were equally hydrating. But, there was significantly less nausea or fullness with the coconut water, allowing the participants to drink more of the beverage.

Overall, coconut water can be an alternative to sports drinks, but it may depend on the type of sport and the intensity. Some long-distance endurance athletes may need more specialized products that contain more sodium and carbohydrates. But, for most casual exercisers, coconut water is a great option.

2. Lower Blood Pressure

A 2005 study found that when subjects were given coconut water for two weeks, their systolic blood pressure was 71 percent lower and their diastolic blood pressure was 29 percent lower than those who drank plain water.

The high potassium content of coconut water has led researchers to investigate the potential benefits for reducing cardiovascular disease risk. Potassium counteracts the effect of sodium in the body, helping lower blood pressure.

3. Lower Cholesterol and Triglycerides

A 2006 study found that rats given coconut water had a decreased chance of having a heart attack. It helped decrease their total cholesterol triglyceride levels, and LDL cholesterol, specifically the cholesterol found in the heart.

Additionally, the health benefits of coconut water helped the rats recover faster if they did have a heart attack. Researchers posit that the benefit may be related to the potassium, calcium and magnesium content in the water, all electrolytes that play a role in helping maintain heart health.

4. Cleansing and Detoxing

Coconut water may help in our quest to detox the body. Our bodies have an amazing natural ability to cleanse on their own, if provided the correct nutrients and hydration. Inadequate hydration leads to the build-up of toxins in our bodies because the liver and kidneys, the detoxifying organs, are unable to function properly without adequate water.

Dehydration resulting from water or electrolyte loss leads to fatigue, irritability, confusion and extreme thirst. These symptoms result from the inability for the kidney to adequately flush toxins out of the system. Adequate fluid intake, ideally 8–10 cups per day, can help prevent dehydration and maintain the body’s natural detoxification ability. Although water is great, during very hot weather or strenuous exercise, more than just plain water may be necessary.

Coconut water is a great detox drink and contains a similar electrolyte profile to human blood, making it an ideal beverage to replace fluids and help remove toxins from the body. The electrolyte potassium, specifically, can help counteract some of the negative effects of a high-sodium processed diet.

5. Reduce Stress and Muscle Tension

Some of the electrolytes found in coconut water, specifically calcium and magnesium, may help with stress and muscle tension. Many of us are missing these critical minerals in our diets, making stress management even more challenging.

Other than maintaining strong teeth and bones, calcium helps with smooth muscle relaxation. Studies indicate that adequate calcium intakes may help keep our all our muscles relaxed, including our heart muscle, lowering the risk of heart attacks.

Magnesium and calcium work together to help maintain muscle relaxation. Coconut water contains both of these minerals, so drink up on a stressful day to help you stay calm and stress-free.

Coconut Water vs. Coconut Milk

Many people confuse coconut water with coconut milk. Higher in fat and calories, coconut milk is extracted from the flesh of the coconut and is thicker, sweeter and more dense. It also is packed with nutrition and healthy fats, but it is also very high in calories. A cup of coconut milk is about 552 calories compared to a cup of coconut water that is only about 46 calories!  Whew!

Coconut milk has many health benefits, as it’s a rich source of potassium, manganese, magnesium, folate, calcium and selenium.

One note too, while coconut milk is high in fat, it’s important to remember that the medium chain fatty acids of the saturated fat in coconut oil and coconut milk can be good for you. They can be used by your brain without going through your digestive tract and so they are easily accessed by your body.

Because of its great taste and texture, coconut milk is a great dairy substitute for baking and cooking as well.

Best Coconut Water to Buy

If available, look for coconut water in a fresh, green coconut, instead of the packaged variety. It may be difficult to open, but is really fun to drink. It also contains no added sugar, preservatives and isn’t pasteurized. It is the healthiest and most delicious choice.

Fresh coconuts are perishable, and you may find them in the refrigerated section of health stores. If they are opened, the coconut water should be kept cold and consumed within 3–5 days.

If you cannot find a fresh, green coconut, your second best choice is cold-pressured coconut water, which is only lightly processed via high pressure processing instead of heat. This exposes the water to high pressure to eliminate bacteria, but maintains a greater level of vitamins and minerals.

If coconut water does not need to be refrigerated, it usually means it has been pasteurized to maintain its freshness. During the pasteurization process, liquids are heated to a high temperature to kill any bacteria, but this also destroys many of the natural vitamins and minerals in the product.

Avoid coconut water that is from concentrate. Generally, if any fruit or vegetable is made into a concentrate, it loses nutrients in the process — therefore, it is always best to choose options that are not from concentrate.

In order to make it more “flavorful,” many companies are adding sweeteners or other flavors to coconuts. Many companies also use flavors to cover up the fact they are not using young coconuts in their coconut water, but instead are using mature coconuts that have a more bitter and acidic taste.

Avoid coconut waters with added flavors or sugar. The primary ingredient should be 100 percent coconut water, there should not be any added fruit juices, natural or artificial ingredients, or anything that may indicate that the water was modified in any way.

There are different ways you can enjoy this beverage. Coconut water — also sometimes called coco water — pairs well with grape, as grape and coconut create a delicious mix. You can also add it to a smoothie.

Recipe

If coconut water alone is too plain for you, try mixing it with other fruit juices — make sure you use 100 percent juice. Here is a recipe for a Super Hydrator Juice drink that contains coconut water as well as other fruit and vegetable juices for optimal hydration — 100 percent juice in all instances.

Ingredients:

• 4 ounces coconut water
• 4 celery stalks
• 1 whole cucumber
• 1 peeled lime

Directions:

Add all ingredients together into a juicer. Gently stir and drink immediately.

Final Thoughts

• Coconut water has so many amazing health benefits, consider adding it to your daily routine as a beverage for ultimate hydration. It should not replace plain water, but it can be a great alternative to other beverages that is low in sugar and calories.
• Be careful when buying commercial brands, as many can lack the nutrients found in the natural water. Many brands have a significant amount of added sugar or preservatives that can modify the health benefits of this amazing treat.

The post Coconut Water Benefits: Better than Sports Drinks? appeared first on Dr. Axe.

Strawberries are one of the most loved types of fruit for their sweet taste and versatility in recipes. It turns out, strawberry nutrition is good for you too.

What are benefits of eating strawberries? Most of the health benefits associated with strawberry nutrition are due to the presence of anti-inflammatory antioxidants. Strawberries contain numerous anti-aging flavonoid antioxidants, including anthocyanin and catechin — in addition to many others — that are associated with lowering the risk for chronic diseases, including cancer, metabolic syndrome and cardiovascular disease.

According to a 2016 review published in the Journal of Agricultural and Food Chemistry, “Among berries, the strawberry is a rich source of several nutritive and non-nutritive bioactive compounds, which are implicated in various health-promoting and disease preventive effects.”

Studies link strawberry consumption with better eye health, neurological health, protection against skin damage, lower levels of inflammation and even decreased arthritis pain due to the ability to fight free radical damage. With just 49 calories per cup, a relatively low amount of sugar, a good amount of dietary fiber and numerous health benefits, strawberries are one of the most nutrient-dense foods around.

What Are Strawberries?

Strawberries are a type of hybrid fruit species of the genus Fragaria.

Here’s a little-known fact about strawberries: They are not actually berries at all. Technically, the strawberry is an aggregate fruit, meaning it forms from a flower that has many ovaries.

Each apparent “seed” that can be seen on the outside of the fruit is actually one of the ovaries of the flower and has a strawberry seed inside of it.

Types of Strawberries:

There are actually many types of strawberry plants that are harvested for their fruit. It’s estimated that at least 20 strawberry species of the genus Fragaria are grown for their berries.

All types are are flowering plants in the Rosaceae (rose) family.

In a study published in the Journal of Agricultural and Food Chemistry, researchers examined six of the most popular strawberry types to test for differences in the level of flavonoid and anthocyanin antioxidants. Strawberry varieties that were tested included:

• Earliglow
• Annapolis
• Evangeline
• Allstar
• Sable
• Sparkle
• Jewel
• Mesabi

They found that strawberry antioxidant levels differed about 6 percent between the highest-containing varieties and lowest. Researchers did not consider this to be a significant difference, concluding that all varieties offer high levels of protective properties and that consumers do not necessarily need to purchase one type of strawberry over the others.

Aside from those tested, other strawberry varieties include:

• alpine
• ozark beauty
• seascape
• Virginia wild strawberry
• beach/coastal
• chandler
• tristar
• honeoye
• musk/hautbois strawberries

Other Interesting Strawberry Facts:

What do strawberries symbolize?

Strawberries get their name from the stacks of straw that were piled around the plants to protect them from rodents and pests. They have a long history that goes back at least 2,200 years. Strawberries first grew in parts of France and Italy as long ago as 234 B.C.

With more research coming out every year about the benefits of strawberry nutrition and the importance of including berries in a healthy diet, strawberries have continued to grow in popularity as demand for them has continuously risen over the past century.

Today, strawberries are grown most in California, where they have been harvested since the early 1900s. Over 25,000 acres of strawberries are planted each year in California, the state that produces over 80 percent of the strawberries grown in the United States — or about 1 billion pounds of strawberries a year.

Can dogs eat strawberries? Yes, your furry friend can eat them, but they should only be given to dogs in moderation.

Strawberry Nutrition Facts

One cup (about 144 grams) of fresh, whole strawberries contains approximately:

• 46.1 calories
• 11.1 grams carbohydrates
• 1 gram protein
• 0.4 grams fat
• 2.9 grams fiber
• 84.7 milligrams vitamin C (141 percent DV)
• 0.6 milligrams manganese (28 percent DV)
• 34.6 micrograms folate (9 percent DV)
• 220 milligrams potassium (6 percent DV)
• 18.7 milligrams magnesium (5 percent DV)
• 3.2 micrograms vitamin K (4 percent DV)
• 0.6 milligrams niacin (3 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)
• 0.6 milligrams iron (3 percent DV)
• 34.6 milligrams phosphorus (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Health Benefits

1. Rich in Antioxidants

Although there are relatively little strawberry calories in one cup of fresh berries, there are lots of antioxidants and vitamins in strawberry nutrition. According to strawberry nutrition studies, strawberries are a high source of various antioxidants, including anthocyanins like pelargonidin, ellagic acid and other ellagitannins, procyanidins, uteolin, gallic acid, flavonols, polyphenols, tannins, quercetin and many others.

Research shows they are one of the best known sources of numerous anthocyanins and phenolic antioxidants.

Strawberry seeds and “flesh” both house these special compounds, in addition to two other principle micronutrients (vitamins) that act as antioxidants in the body: vitamin A (in the form of beta-carotene, which is a precursor to vitamin A) and vitamin C (in the form of ascorbic acid).

What do strawberries do to the body?

Their antioxidants are one of the body’s first lines of defense, reducing free radical damage that leads to inflammation and chronic disease development. Antioxidants “donate” electrons to unstable free radicals that are missing electrons. This means that free radicals do not go looking to take electrons from nearby healthy cells, which will then be destroyed.

Antioxidants slow the occurrence of oxidative stress from taking place, which is responsible for the aging process and formation of most diseases, including cancer, heart disease, diabetes and neurological disorders.

2. Protects Against Cancer

Research shows that one of the most important health benefits of strawberries and blueberries is the ability to fight against cancer. That’s why they are two of the best cancer-fighting foods around.

Individual compounds in strawberries have demonstrated anti-cancer activity in several different experimental systems. Research shows that strawberry benefits include the ability to block initiation of cancer cell formation (called carcinogenesis) and suppress progression and proliferation of cancerous tumors.

In controlled studies, results showed that when participants were given strawberry extract containing anthocyanin antioxidants, human liver cancer cells were significantly inhibited compared to the group that did not receive the extract. Berry consumption is also associated with a lower risk for breast cancer, colon cancer, prostate cancer and skin cancer.

3. Defends Against Heart Disease

When it comes to heart health, what happens if you eat strawberries every day? Strawberry antioxidants fight the oxidation process, which is crucial because oxidative damage has been linked to an increased risk of experiencing a heart attack, stroke or other forms of coronary heart disease.

Strawberry antioxidants help lower the risk of cardiovascular disease by inhibiting “bad” LDL-cholesterol oxidation, limiting lipid oxidation and plaque buildup in arteries, improving blood vessel function and blood pressure, and decreasing the tendency for dangerous blood clots forming inside blood vessels (called thrombosis).

One study found that among adults with hyperlipidemia, strawberry supplementation reduced oxidative damage to LDL while maintaining reductions in blood lipids and enhancing diet palatability. Furthermore, strawberry extracts have been shown to decrease the inflammatory response within the body, which is one of the major causes of heart disease.

If you’re on a low-carb diet with the goal of weight loss, here are some strawberry advantages and disadvantages to consider: Strawberries may contain carbs and sugar, but they are lower in both than many other fruits.

Researchers have also found that for people following a diet intended at preventing or reversing heart disease, adding strawberries and other high-fiber fruits has an additional benefit of making the diet more appealing, palatable and sustainable long term.

4. Protects Skin From Damage

Internal and external influences over time alter the condition and appearance of skin as we age. As a consequence of a poor diet, sun exposure and environmental toxins, the skin undergoes photoaging, inflammation, and may show signs of immune dysfunction, acne and other skin disorders.

Luckily, nutrition researchers are developing new insights into the relationship between nutrient-rich food intake and skin health. Studies show that certain plant foods prove to be very beneficial for optimal skin conditions, including foods high in antioxidants like strawberries.

Some of the best foods for skin health include strawberries and other berries. Berries contain antioxidants like vitamin A and vitamin C, which are associated with improving skin properties, including hydration, sebum production, lower levels of wrinkles and discoloration, a reduced risk for skin cancer, and improved elasticity.

High levels of vitamin C, one of the biggest benefits of  strawberry nutrition, has additional benefits related to promoting collagen synthesis, photo-protection from ultraviolet light, lightening hyperpigmentation and improving a variety of inflammatory rashes that can appear on the skin too.

5. Benefits Brain Health and Prevents Neurodegenerative Diseases

Want yet another benefit of strawberry nutrition? Studies indicate that diets rich in strawberries and other berries may have the potential to protect against aging in the brain.

Berries are high in flavonoids, especially anthocyanidins, which are known to improve cognition in experimental studies.

In a study published in Annals of Neurology, when researchers evaluated whether long-term intake of berries and flavonoids was associated with slower rates of cognitive decline in older adults, the results showed a positive correlation between higher berry consumption and a slowed rate of oxidation damage in the brain. For this reason, health professionals recommend that the general population includes berries in the diet as often as possible for their ability to defend against oxidative stress and inflammation in the brain, loss of memory, and diseases like Alzheimer’s and dementia.

6. High in Fiber and Aids in Detoxification

Strawberries help detoxify the body by helping restore the health of the digestive tract, promoting digestive regularity and providing anti-inflammatory antioxidants. Vitamin A and vitamin C are necessary for any ongoing detoxification efforts by your body, in addition to both soluble fiber and insoluble fiber.

Vital antioxidants are especially needed during the body’s detox process in order to neutralize and eliminate toxins that induce excessive free radical damage, inflammation and digestive disorders.

High-fiber foods like strawberries can help keep the digestive system in good health by preventing constipation, balancing the pH level of the gut and reducing inflammation in the gut, which can result in leaky gut syndrome and other digestive conditions. Due to being a high-fiber fruit, they also have a relatively low score on the glycemic index.

7. High in Manganese

One cup of strawberries provides an impressive 28 percent of the daily recommended allowance of manganese. Manganese is needed for proper nervous system and brain health and may help prevent neurological disorders like Parkinson’s disease and epilepsy, according to studies.

The rich supply of manganese is one of the best strawberry benefits for men, since this mineral is needed for the formation of strong bones and connective tissues, healthy blood-clotting, and production of reproductive sex hormones.

8. Supports Healthy Pregnancy

Strawberries are a good source of folate, a type of B vitamin that helps tissues grow, cells properly function and is crucial for a healthy pregnancy. Consuming or taking the right amount of folate before and during pregnancy helps prevent certain birth defects, including spina bifida. It also helps prevent anemia.

How to Plant, Grow and Pick

Strawberries have a short growing season, only about one to two months during the summer, with most markets selling them from about June–August. If you’re lucky enough to get them during peak strawberry season, they are very perishable and require cool, dry storage to remain fresh, which is why they are commonly sold frozen.

How to Buy and Store Strawberries

According to the Environmental Working Group, which tests different fruits and vegetables for pesticide and toxin contamination, strawberries are one of the most chemically sprayed foods there is.

If you want to get the most strawberry nutrition benefits and avoid chemical exposure, it’s important to buy organic strawberries. When tested, strawberries contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items. Therefore they are on the EWG’s “Dirty Dozen List,” which is the list of produce you should always try to buy organically grown.

When purchasing strawberries, look at the color and condition of the skin, but also make sure to smell them. For the best strawberries, you want to smell a fragrant, sweet odor, which shows that the berries have become ripe enough.

Look for a bright to deep red color, and avoid any berries that appear very dark and mushy, indicating they are going to spoil pretty quickly.

A strawberry picked under-ripe will have a white or even slightly green color at the top. These lack as much flavor. Wait several days for them to ripen more before eating them.

Strawberries come in different sizes depending on the type and how they are grown. Some are much smaller than others, but all types have similar health benefits.

They are perishable and tend to go bad rather quickly, so try using them within a few days of purchasing them. Keep strawberries in the refrigerator unwashed to prolong their freshness. Washing them ahead of time can lead to mold growth.

Growing Strawberries

Strawberries are low-growing herbaceous plants that can grow in a wide range of soils and situations. This makes them relatively easy to grow at home. Because they are perennials, they will keep coming back each year.

You can plant strawberries in space containers, raised beds or garden plots. You can choose to either grow from seeds or transplant small plants.

They have a low fertilizer requirement but are susceptible to drought and require moisture-retaining soil — however too damp of soil will result in poor growing. They also need lots of sunlight, so plant away from shade or hovering trees.

Choose the variety you want to grow, depending on how much yield you’re looking for each year, and then find a spot that has deep soil, lots of room for sprawling and plenty of light. You may want to protect the berries from birds and rodents by covering them with bird netting.

Berries should be ready for harvesting four to six weeks after blossoming. Pick only fully red (ripe) berries, about every three days. Cut the berries by the stem, but do not pull the berries.

For other planting tips, visit the Farmer’s Almanac or Strawberry Plants Organization websites.

Recipes

What are strawberries used for in the culinary world?

Strawberries are extremely versatile and can be used in breakfast smoothies, on salads, in desserts or simply eaten alone as a snack. Although strawberry preserves and strawberry artificial flavoring are commonly added to packaged foods, it’s best to eat fresh strawberries.

Try making one of the strawberry recipes below to take advantage of the many strawberry nutrition health benefits:

• Strawberry Shortcake Cupcakes
• Strawberry Ice Cream
• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Strawberry Banana Smoothie
• Strawberry Kiwi Smoothie
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Strawberry Spinach Salad

Other healthy ways to use strawberries include making:

• No sugar-added strawberry rhubarb pie
• Gluten-free strawberry cake with coconut flour
• Strawberry pie made with almond flour
• Strawberry jam made with chia seeds

Risks, Side Effects and Interactions

You may wonder: Can I eat too many strawberries? One potential problem with consuming lots of conventionally grown strawberries is pesticide and chemical exposure.

Ideally you want to only buy organic strawberries to avoid any toxic elements.

All berries in general are normally heavily sprayed with chemicals during harvesting because they are prone to being eaten by bugs and rodents since they grow low to the ground and have soft, sweet skin. Therefore, to reduce your risk to chemical exposure and to get the most strawberry nutrition benefits, always look for organic berries, whether they are fresh or frozen.

What happens if you eat too many strawberries?

For some people, the fiber in strawberries may cause bloating or indigestion. Another potential issue is allergies.

Although strawberries are extremely healthy for the average person, they may pose a risk for anyone who has allergies to different types of histamine-containing fruits or berries in general.

A food allergy is a type of autoimmune system response that can result in itching around the mouth, skin inflammation and digestive problems, including diarrhea and vomiting.

Strawberries contain histamines, organic compounds in the body that help regulate the immune response. When the body is unable to digest or process the food, pollen or substance, the histamines can trigger the alarm that causes the body to react to the “invader.”

Mild to strong symptoms can occur, such as itching, wheezing and hives, in certain people are prone to histamine intolerance, so if you experience any issues eating strawberries, you may want to have an allergy test conducted at a doctor’s office.

Final Thoughts

• Strawberries are a type of hybrid fruit species of the genus Fragaria. They are not actually berries at all but are technically aggregate fruits.
• Why are strawberries good for you? Strawberry nutrition is low in calories but high in antioxidants, vitamin C, vitamin A and fiber. Some other micronutrients in strawberry nutrition include manganese, magnesium, folate and potassium.
• Research shows that strawberry benefits include fighting free radicals, defending against cancer and heart disease, protecting the skin, supporting brain health, aiding in detoxification, and supporting a healthy pregnancy by providing nutrients like folate.

The post Strawberry Nutrition: An Antioxidant Powerhouse that Combats Disease appeared first on Dr. Axe.

As the season of rebirth and growth begins, it becomes much easier to eat seasonally with fresh spring fruits and vegetables — and what’s better than the sweet, juicy flavor of fruits that are harvested at the peak of their seasons?

Not only are fresh spring fruits excellent additions to breakfast yogurts, cereals, smoothies, salads and salsas, but they are crazy nutritious — providing a range of vitamins, minerals and antioxidants to boost overall health.

Top 10 Spring Fruits

1. Strawberries

Strawberries are juicy, sweet fruits that are low in calories and high in nutrients, including vitamin C, manganese, fiber and antioxidants, such as anthocyanins. Eating strawberries boosts your body’s defense against oxidative stress that causes chronic disease. Strawberry nutrition also allows it to benefit brain health due to its flavonoid content and promote detoxification.

Strawberry season begins at the very end of spring, in June, and lasts into August. Choose strawberries that have a bright red color and don’t show signs of bruising or mushiness.

These spring fruits are very versatile and can be added to smoothies, oatmeal, yogurt parfaits, baked goods and salads. Try this Strawberry Banana Smoothie recipe and this Strawberry Spinach Salad with poppy seed dressing.

2. Pineapples

Spring is the peak season for pineapples and when they’re at their tastiest. These tropical spring fruits are high in vitamin C, manganese and bromelain, an enzyme that aids in digestion and reduces inflammation.

Pineapples also contain antioxidants that help protect against cellular damage and disease, and they support a healthy immune system.

When buying a pineapple, know that the heavier it is, the better. Also, look for dark green leaves on top, which is a sign of ripeness.

Pineapple can be eaten raw as a sweet snack, added to smoothies, grilled, and added to salsas or dressings. Try this refreshing Pineapple Smoothie with Cilantro or this Pina Colada Smoothie.

3. Apricots

Apricots are tart, juicy fruits that are rich in vitamin A, C, potassium and fiber. They are also high in antioxidants, providing carotenoids like beta-carotene and beta-cryptoxanthin.

Eating apricots helps regulate blood pressure and reduce the risk of heart disease because of their nutrition content.

Apricots can be used to make jams, baked goods, salsas, salads and meat dishes. They can be eaten raw, cooked and dried. Try this Cashew Chicken with Apricot Sauce.

4. Kiwis

Kiwis are small, oval-shaped spring fruits that are rich in nutrients, including vitamin C, with well over 100 percent of your daily recommended value, fiber and potassium. They also contain antioxidants that help protect against disease and promote healthy aging.

Kiwi can be eaten raw, used in baked goods, juiced and added to smoothies. The skin is edible, but many people choose to remove it. Try this Tropical Acai Bowl Recipe with kiwi, mango and hemp seeds or this Strawberry Kiwi Smoothie.

5. Honeydew

Honeydew is a sweet and juicy fruit that is a good source of vitamin C, vitamin B6, potassium and fiber. It is low in calories and high in water content, making it a great choice for weight loss and hydration.

Honeydew also contains antioxidants that can help reduce inflammation and protect against cellular damage.

The most common way to consume honeydew is by eating it fresh, either alone as a snack or with yogurt parfait, cottage cheese, smoothies or salads. You can also use honeydew to make sorbet, like this Honeydew Sorbet recipe.

6. Lemons

Lemons are a citrus fruit that are high in vitamin C and antioxidants. They have been shown to aid in digestion, boost immune function, promote heart health and improve skin health.

The citric acid in lemon may also help prevent kidney stones and improve the absorption of iron from plant-based foods.

Lemons are a versatile fruit, used in drinks, desserts, baked goods, meals, and even for home care as a natural freshener and disinfectant. To use lemons at home, try this Secret Detox Drink recipe that has detoxicating effects or this Lemon Garlic Green Beans recipe.

7. Grapefruit

Grapefruit is a citrus fruit that is high in vitamins C and A, antioxidants, and dietary fiber. It’s also low in calories and has a low glycemic index, making it a good choice for weight loss and blood sugar control.

Grapefruit has been shown to help reduce inflammation, lower the risk of kidney stones and prevent neurodegenerative diseases.

Grapefruit can be added to smoothies, fresh juices, yogurt parfaits, cottage cheese or salad for a burst of sweet, citrusy flavor. Try this Citrus Bliss Juice recipe or this Immune Boosting Smoothie.

8. Mangoes

Mangoes are tropical fruits with a sweet and distinctive flavor. They are rich in nutrients, including vitamin C, vitamin A and potassium. Mangoes also contain fiber, which helps regulate digestion and lower blood sugar levels.

In addition, some studies suggest that mangoes may have anti-inflammatory and brain-boosting properties, making them a nutritious and delicious spring fruit to add into your diet.

Mangoes can be eaten raw or dry. They can be added to smoothies, baked goods, fruit and leafy green salads, salsas, and more. Try this Mango Walnut Spinach Salad or this Tropical Acai Bowl recipe.

9. Cherries

Cherries are small, bright red spring fruits that are packed with nutrients, including fiber, vitamin C and potassium. They also contain antioxidants called anthocyanins, which give them their deep color, and have been linked to reducing inflammation and lowering the risk of chronic diseases, such as heart disease, diabetes and cancer.

The benefits of cherries also include its ability to help improve sleep quality, reduce muscle soreness after exercise, and aid in weight loss due to their low calorie and high fiber content.

Harvest season for cherries begins in mid-April and lasts into the summer months. The fresh fruit is eaten alone as a snack or added to foods like yogurt and desserts. Cherries can also be used in smoothies and salads, like this Quinoa Salad with Dark Cherries and Kale.

10. Oranges

Oranges are a type of citrus fruit that are high in vitamin C, fiber, and other nutrients like folate and thiamine. They are low in calories, and eating them may help boost the immune system, improve heart health and reduce the risk of certain cancers. Additionally, the flavonoids found in oranges have anti-inflammatory effects and help protect against oxidative stress.

Oranges can be juiced or added to baked goods, salads, meat dishes and drinks. Try this Orange Carrot Ginger Juice recipe or this Crispy Orange Beef recipe.

How to Add to Diet

Here are some ways you can add spring fruits to your diet:

1. Snack on fresh fruits: Snacking on fresh fruits is a great way to add spring fruits to your diet. Fruits like strawberries, mangoes and cherries are in season during spring and can be used to make fruit salad or fruit kebabs with skewers, which can be a healthy and easy dish when entertaining or feeding a family.
2. Make fruit smoothies or fresh juices: Blend fresh fruits with yogurt or nut milk to make delicious fruit smoothies. You can also add leafy greens like spinach or kale to your smoothie for an extra nutrient boost. Juicing fresh spring fruits is another great option.
3. Use fruits in your breakfast: Add sliced strawberries, kiwis or pineapple to your morning oatmeal, cereal, yogurt or cottage cheese. You can also use fresh fruits to make pancakes or waffles.
4. Add fruits to your salads: Toss some fruits like oranges, strawberries, grapefruit or kiwis into your salad for a burst of flavor and nutrition.
5. Bake with fruits: Bake cakes or muffins with fruits like strawberries, lemons and cherries. You can also use berries or citrus fruits to make fruit crumbles.
6. Make jams, salsa or dip: Spring fruits can be used to make jams, salsas, dips and marinades. Try apricots, pineapples, lemons and mangoes.

Risks and Side Effects

Although fruits are nutritious and associated with a long list of benefits, remember that they also contain a high amount of sugar and not much protein or healthy fats, so sticking to moderate intake as part of a healthy, balanced diet is essential.

Compared to whole fruits, fruit juices are much higher in calories and can therefore contribute to weight gain, so opt for whole, fresh fruits whenever possible.

Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. Consume citrus fruits like lemons, oranges and grapefruits in moderation.

Certain types of fruit may also interact with medications, so be sure to talk to your health care professional before consuming new fruits to prevent interactions.

If you’re trying any of these spring fruits for the first time, keep in mind that it’s possible to experience food allergy symptoms. Kiwi allergies, for example, are somewhat common and responsible for 10 percent of all food allergy reactions in children.

Conclusion

• With the onset of the spring season, spring fruits are at their sweetest and most nutritious.
• Adding fruits such as strawberries, mangoes, apricots, pineapple and oranges to your diet will boost your nutrient intake and benefit your immune, cognitive and cardiovascular systems.
• It’s easy to add spring fruits to your diet — try putting them in breakfast cereals or oatmeal, smoothies, dips, baked goods and salads.

The post Top 10 Spring Fruits That Pack a Nutritional Punch appeared first on Dr. Axe.

Camu camu, a shrub found in flooded areas of the Amazon rainforest, may just be the next superfood to hit North American markets soon.

This shrub bears large berries that can look like cherries, and they turn out to be one of the top vitamin C foods in the world, according to researchers. In fact, camu camu powder has more of this vitamin than any other food on the planet, sometimes as much as 60 times more than an orange!

These berries are fairly new to to the global market, but their popularity worldwide is growing. Is it all a bunch of unwarranted hype, or is this Amazonian fruit truly as super as we think? Let’s see!

What Is Camu Camu?

The camu camu berry comes from the camu camu shrub (Myrciaria dubia), a small tree that’s a member of the myrtle (Myrtaceae) plant family.

Myrciaria dubia is related to the rumberry and guavaberry plants. Each wild shrub can yield around 26 pounds of berries per year.

The berries, which are yellowish/red, tend to be very sour, which is why they are commonly ground into a powder — like maqui berry — and mixed with other foods, rather than eaten on their own.

Camu camu has been used by native Amazonian Indians for generations, but it was not looked at as a food source because of its highly sour taste. The levels of vitamin C in the berry are contingent on the growing region in the Amazon and growing conditions like soil composition and humidity levels.

Recently, this fruit has also been found to contain anthocyanins. Anthocyanins are water-soluble pigments that may appear red, purple or blue depending on the pH, and they can be used for natural food coloring.

Because of the high levels of vitamin C, these berries can taste very sour. For that reason, locals who use the fruit for health purposes usually mix camu camu berries with milk and sugar or sweeten them for use in jams and jellies.

Camu camu benefits include supporting inflammation and gum and eye health, along with helping treat herpes, low moods, and much more. Animal studies demonstrate that camu camu has antioxidant and antigenotoxic effects.

Nutrition Facts

Camu camu presents a powerful concoction of phytochemicals, minerals and amino acids, like serine, leucine and valine. It also contains an estimated 355 micrograms of carotenoids. In camu camu fruit, lutein is the dominating carotenoid along with beta-carotene and zeaxanthin.

Acerola and acai are two superfoods known for their extremely high vitamin C content, but camu actually provides even more vitamin C than both.

According to the Heal With Foods website, 100 grams of camu camu fruit (Myrciaria dubia) contains:

• 0.4 grams protein
• 0.2 grams fat
• 2145 milligrams vitamin C (3575 percent DV)
• 2.1 milligrams manganese (106 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.5 milligrams iron (3 percent DV)
• 12.4 milligrams magnesium (3 percent DV)
• 15.7 milligrams calcium (2 percent DV)
• 83.8 milligrams potassium (2 percent DV)
• 0.4 milligrams zinc (2 percent DV)

Health Benefits

1. Supports the Immune System and Gut Health

What are the benefits of camu camu for the immune system? As mentioned above, this fruit has been found to contain one of the highest levels of vitamin C on the planet (especially ripe fruits grown in a commercial cultivation), in addition to other antioxidants, such polyphenols and ellagic acid.

It can have 60 times more vitamin C than an orange and 56 times more than a lemon. This means camu camu may help feed the body the necessary nutrients it needs to properly recover from issues like the common cold or flu.

The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, thus providing protection against bacterial infections, viruses and other issues.

Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and increasing energy expenditure. Several studies found that camu could lead to lowered fat accumulation and blunted metabolic inflammation, resulting in improved glucose tolerance and insulin sensitivity.

2. Improves Liver Health

As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health.

For individuals with liver diseases like cirrhosis, the administration of vitamin C has shown positive outcomes. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression.

Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia juice. This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health.

3. Enhances Mood

Camu camu berries’ high levels of vitamin C may help your brain produce more serotonin, which can enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical.

Vitamin C is an important co-factor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It’s therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin.

For example, in one study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood.

4. Improves Oral/Gum Health

Thanks to the powerful antioxidants and antiviral components of this fruit, benefits of camu camu include fighting against gum diseases like gingivitis. Studies have shown that antioxidant-rich remedies help reduce free radicals, which are causative inflammatory factors in the progression of gingival and periodontal health problems.

Some gum disease sufferers report experiencing great results from taking two teaspoons of camu camu powder per day. Having healthy gums is also important since gum health is directly linked with heart health.

5. May Help Reduce Inflammation and Oxidative Stress

Myrciaria dubia has been studied for its possible ability to help slow and improve the aging process. Its powerful antioxidants may help reduce oxidative stress, particularly in the elderly or among those with chronic pain.

Nutrients in camu have also been found to help reduce inflammation, such as by lowering inflammatory markers, including interleukin (IL-6) and high sensitive C-reactive protein.

6. Supports Cardiovascular Health

Inflammation is a major root cause of many age-related diseases, such as heart disease, diabetes, Alzheimer’s and arthritis.

Camu camu berries are believed to act as powerful anti-inflammatory foods that help protect the heart and arteries against thickening and hardening (a risk factor for heart disease), while also improving blood sugar levels and insulin response. A 2018 study also found that camu could help improve vasodilation and blood pressure among young adults.

7. Helps Protect Vision and Eye Health

Camu camu fruit can also have a positive effect on eye issues like macular degeneration, which becomes more common with an increase in age.

Vitamin C and other essential nutrients can slow the progression of age-related macular degeneration and visual acuity loss. Age-related macular degeneration is the leading cause of blindness in people over age 55 in the Western world, and the number of people with age-related macular degeneration is expected to triple by 2025.

How to Use

How do you take camu camu? The most popular form is camu camu powder, which is added to drinks and smoothies or mixed with foods like oatmeal and yogurt.

It can also be sprinkled on other types of cereals or used in baked goods, although cooking it at high temps may destroy some of the phytonutrients.

In recent years, it’s also been used in ice creams, frozen yogurts, popsicles and other sweets not only for the tart taste, but for its coloring capabilities.

• Camu camu berries can be very tart and unpleasant in terms of taste, so powdered versions are most popular as supplements.
• Camu camu powder dosage recommendations vary, but a typical dosage is about one to three teaspoons of powder per day. More than this may provide too much vitamin C and lead to side effects. When purchasing powder or supplements, always look for the correct species name Myrciaria dubia.
• In addition, you can find this fruit in pill form or as a juice, similar to acerola cherry or acai berry. The powder is easiest to find at stores, while the juice is harder to get in person but is available online. Some studies have found positive effects using about 0.3 cups (70 ml) of camu juice daily.
• Some people also experiment with using skin cream, serums or skin masks made with camu because of the antioxidant and brightening effects of vitamin C. When used in oil form on the scalp, it can also boost the health of your hair.

Risks and Side Effects

Is camu camu safe? While it’s a natural berry and does not usually cause excessive side effects, it has not been studied extensively, so it’s possible that it may cause side effects in some people.

Because it contains a very high amount of vitamin C, when taken in large doses it can potentially lead to side effects such as digestive issues like upset stomach, nausea, diarrhea and vomiting, as well as certain kidney issues.

It may particularly negatively affect the digestive system in people who are susceptible to ulcers.

It’s possible that in pill or supplement form it might also interfere with some chemotherapy medications. Always consult your doctor before taking it if you are receiving treatment for any medical issues like cancer or if any other ongoing health concerns.

Is camu camu safe for pregnancy? It’s best to consume it in small amounts due to its high vitamin C content, which in excess amounts (more than one to three teaspoons per day of powder) may have harmful effects during pregnancy.

Final Thoughts

• Camu camu fruit (Myrciaria dubia) is extremely tart and can look like a large cherry when picked. It’s typically ground into a powder and mixed with sweeteners or liquids to mask the sour taste.
• What are the benefits of camu camu? It packs around 50 times more vitamin C, 10 times more iron and three times more niacin than an orange.
• Animal studies have shown that it has antiviral, antioxidant and anti-genotoxic properties. It might help to improve your mood, boost your energy and support your nervous system.
• Regarding how much camu camu to take daily, a typical recommendation is to take between one to three teaspoons of powder per day. More than this may provide too much vitamin C and lead to side effects.

The post Camu Camu: A New Superfood with the Most Vitamin C appeared first on Dr. Axe.

Although not a staple food in the United States, plantains have a rich history, with references to the fruit dating back 2,500 years ago. There are even mentions of plantains in Ancient Greek records of Alexander the Great’s travels to India. He liked them so much he ordered them to be grown in his coastal domains in Africa.

At first glance, it’s just as easy to confuse a plantain with a banana and for good reason. Not only are plantains a close relative of bananas, but the nutrition of this tropical fruit has many of the same qualities as banana nutrition.

How so? Well, studies show both bananas and plantains help boost the immune system, regulate digestion and are potassium-rich foods. The benefits of plantains don’t stop there, which is why you can’t go wrong with this banana doppelgänger.

Plus, if you haven’t eaten cooked plantains yet, you’re in for a major treat. Certain African countries already know this, as plantains and bananas provide more than 25 percent of food energy requirements for about 70 million people.

What Are Plantains?

Plantains are a close relative of bananas and tend to be mistaken for them, but in one of the 120 countries that grow much of the world’s supply of plantains — like Uganda, Colombia and Cameroon — people know the distinction between the two. That’s because plantains are starchier, contain less sugar than bananas and are much more versatile as a cooking ingredient. Also, unlike bananas, plantains are typically cooked before eating.

Plantain trees grow best in moisture-rich, tropical climates. The tree flowers develop into a bunch, which holds about five to 10 fruits.

Plantains don’t have a growing season and are, therefore, available year-round. This makes ripe plantains a very valuable, reliable food source for developing countries.

Only 15 percent of global production is used in trade. The rest is consumed domestically in the countries where they’re grown — and they’re grown all over the world.

In fact, plantains are the 10th most important staple food feeding the world today. Currently, the largest producers of plantains are African countries like Uganda, Rwanda, Ghana and Nigeria. They are also wildly popular in Caribbean, Latin America and Asian cuisines.

Despite their popularity in other countries, plantains are not as common in the U.S., but they are available in most large grocery stores. The plantain is nutrient-filled fruit that provides many vitamins and minerals, and it can be a great substitute for rice or potatoes.

Plantain Nutritional Facts

One cup (approximately 148 grams) raw plantain contains roughly the following:

• 181 calories
• 47.2 grams carbohydrates
• 1.9 grams protein
• 0.5 grams fat
• 3.4 grams fiber
• 27.2 milligrams vitamin C (45 percent DV)
• 1,668 international vitamin A (33 percent)
• 0.4 milligram vitamin B6 (22 percent)
• 739 milligrams potassium (21 percent)
• 55 milligrams magnesium (14 percent)
• 32.6 micrograms folate (8 percent DV)
• 0.1 milligrams copper (6 percent DV)
• 0..1 milligrams thiamine (5 percent DV)
• 0.1 milligrams riboflavin (5 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.9 milligrams iron (5 percent)
• 50.3 milligrams phosphorus (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)

Plantains are typically eaten when cooked, which changes the fruit’s nutritional value. One cup (about 200 grams) of cooked, mashed plantains has approximately:

• 232 calories
• 62.3 grams carbohydrates
• 1.6 grams protein
• 0.4 gram fat
• 4.6 grams fiber
• 1,818 international units vitamin A (36 percent)
• 21.8 milligrams vitamin C (36 percent)
• 930 milligrams potassium (27 percent)
• 0.5 milligram vitamin B6 (24 percent)
• 64 milligrams magnesium (16 percent)
• 52 micrograms folate (13 percent DV)
• 1.5 milligrams niacin (8 percent DV)
• 0.1 milligrams copper (7 percent DV)
• 1.2 milligrams iron (6 percent)
• 0.1 milligrams thiamine (6 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 56 milligrams phosphorus (6 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 2.8 micrograms selenium (4 percent DV)

Health Benefits

Plantains are a solid source of carbohydrates but are low in fat, and they also provide a number of other health benefits. Plus, they don’t contain any significant levels of toxins.

1. Great Source of Potassium

There are 913 milligrams of potassium in one cup of cooked, mashed plantains. That accounts for about 27 percent of the recommended daily amount of potassium, making plantains one of the most potassium-rich foods on the planet.

Potassium is the third-most abundant mineral in the body, but when depleted, low potassium can affect the function of a number of organs and processes.

Potassium is an electrolyte and is affected greatly by the amount of sodium in the body. It plays a major role in regulating blood pressure because it combats the effects of sodium.

Many Western diets include too much sodium, which means we could all use more sources of potassium. Snacking on sweet plantains or adding them as a side dish are delicious ways to reach your daily potassium goals and help naturally remedy high blood pressure.

Research shows that potassium levels also affect skeletal and smooth muscle contraction, which allows for regular digestive and muscular function. It also helps regulate heart rhythm, and studies show that people who consume diets with high potassium levels tend to be at a lower risk of stroke, osteoporosis and renal disease.

2. Help Regulate the Digestive System

Fiber has a profound effect on the digestive system and plays a significant role in keeping it regular. As a high-fiber food, plantains add bulk to food intake, which aids digestion.

Research conducted at the University of Kentucky’s Department of Internal Medicine and Nutritional Sciences Program suggests that consuming fibrous ingredients like ripe plantains is a great way to relieve constipation and provide relief from hemorrhoids and digestive conditions like diverticulitis.

You will likely find that fiber also makes you feel full, which can help with weight control. Thus, increasing intake of dietary fiber can also help enhance weight loss in obese individuals.

Soluble fiber is also known to help lower cholesterol and blood pressure, which prevents heart disease, and it can also help stabilize blood sugar.

3. Help Reduce the Number of Harmful Free Radicals

Free radicals, which are made when your body breaks down food or when you are exposed to other harmful elements like tobacco smoke or radiation, play a part in aging, diseases and cancer. Vitamin C is an antioxidant that fights free radical damage.

A serving of plantains can provide over 35 percent of the vitamin C needed per day, making it one of the best vitamin C foods around. Studies indicate that the body can’t store vitamin C (excess is released in urine) or produce it independently, so getting the daily recommended amount is very important.

Vitamin C is one of the most powerful vitamins, as it has a hand in growing and repairing tissues all over the body. It’s involved in forming a protein used in making skin, tendons, ligaments and blood vessels, as well as maintaining cartilage, bones and teeth.

4. Boost the Immune System

Looking to boost your immune system? Then plantains are the perfect snack.

They pack 36 percent of your daily recommended amount of vitamin A. As another powerful antioxidant, reports state that vitamin A provides a number of benefits to the body.

Along with vitamin C, it helps control your immune response, which keeps illness at bay, and a number of important immune system responses rely on vitamin A to perform correctly.

Vitamin A also has a large part in skin health and cell growth, and it is a necessary element for wound healing. Cells that overreact to certain foods are the root of food allergies and ultimately cause inflammation.

Vitamin A’s antioxidant properties can neutralize free radicals and help prevent inflammation caused by overreacting cells. It also helps with eye health and vision, especially in low light.

5. Promote Healthy Brain Function

Vitamin B6, also called pyridoxine, generates several important neurotransmitters that carry information from one cell to another. A serving of plantains can provide up to 24 percent of your daily amount needed of vitamin B6.

Vitamin B6 benefits healthy brain function and, as indicated in research published in the Cochrane Database of Systematic Reviews, helps make hormones like serotonin and norepinephrine, which keep moods stable, and melatonin, which regulates the body’s clock.

Homocysteine levels (an amino acid linked to heart disease and nervous system damage) are also controlled by vitamin B6. The vitamin keeps levels low to help prevent damage and maintain the health of blood vessels.

This vitamin in plantains is one of the eight B vitamins that aid in processing food into energy and metabolizing fats. Similar to vitamin A, B6 also helps slow the onset of eye diseases like macular degeneration.

It works with B12 to produce red blood cells and cells in the immune system. Boosted levels of vitamin B6 are also linked to prevention or decrease of rheumatoid arthritis symptoms.

6. Great Source of Magnesium

Magnesium deficiency is a very common problem thanks to Western diets and depleted soil due to overfarming. Plantains offer about 16 percent of your daily need for magnesium, which is especially important because magnesium affects over 300 biochemical reactions in the body.

From helping regulate blood pressure to preventing osteoporosis, there are many ways magnesium keeps the body healthy. Plus, research proves that magnesium directly affects calcium absorption, which can avert or reverse osteoporosis.

It also lowers the risk of getting type 2 diabetes by controlling blood glucose levels via carbohydrate metabolism and insulin regulation. Studies show that magnesium has also long been used to help with migraine headaches, insomnia and depression.

Related: Banana Fungus Discovered in Colombia: How Will This Impact Banana Production?

How to Find, Buy and Use (Recipes)

Plantains are available at most major grocery stores year-round and can be purchased at any point of ripeness. There are three major points of ripening that make plantains a versatile fruit to prepare:

• Green plantains: When plantains are green, the pulp is fairly hard, and sometimes the peel must be removed with a knife. At this stage, they are not fully ripe, are starchy and do not taste very sweet, similar to a potato. This is the best time to make plantain chips.
• Yellow plantains: Slightly sweeter and less starchy than green plantains, yellow plantains are ripe, mature and most often made into fried plantains. They’re best fried, cooked, boiled or grilled.
• Black plantains: Despite their color, black plantains are still good to eat. They are the sweetest and softest at this point and are typically baked and eaten as a dessert. You will enjoy the sweet taste of these very ripe plantains.

As with any fruit, if you know you won’t prepare the plantain immediately after purchase, you can buy a less mature fruit and allow it to ripen at home. Once a plantain ripens, it quickly decays, similar to a banana, so be sure not to store it for too long.

When you get your plantain home, the first steps in preparing them are as follows:

1. Wash plantains
2. Use a paring knife to cut off both the stem and tip
3. Slice into the skin of the plantain lengthwise at the ridges (be careful not to cut too deep)
4. Remove strips of skin using the knife, similar to peeling a carrot
5. Slice off any remaining peel attached to the pulp
6. From there you can dice, chop or use the plantain whole

There are also methods for steaming or boiling off the peel of a plantain. You can peel a plantain like a banana, but depending on ripeness, the skin may be too hard to make that happen.

Plantains can be used in many ways for food:

• Baked, boiled, grilled, roasted or fried
• Mashed or chopped up and used as an ingredient in stew and soup
• Steam-cooked for infants and the elderly
• Dried and ground down into flour and used with milk for infant food as well
• In Peru, plantains are boiled and mixed with water and spices to make a drink called “chapo”
• When deep-fried, plantains are enjoyed as chips and are a popular snack all over the world
• Tostones are a popular plantain dish in Latin American and Caribbean cuisines. Tostones are made by frying unripe plantains twice so that they have a crispy texture.
• Ripe plantains are commonly made into curries, along with other popular curry ingredients

There are so many delicious plantain recipes, and the taste will vary — some more sweet and others more starchy, depending on how ripe the fruit has become. You can use them as a potato substitute or pair them with a spicy dish as a side.

They’re also a versatile cooking ingredient, so you can try adding them to dishes you already love. They can be prepared as a great, healthy snack for folks on the go as well.

If you’re looking to learn more about cooking with plantains, try these plantain recipes:

• Plantain & Coconut Pancakes
• Fried Plantains
• Plantain Soup
• Plantain Chips

In addition to the fruit, other parts of the plantain tree can be consumed and even used therapeutically, too. Here’s a quick breakdown of how other parts of the tree are used around the world:

• A 2015 study published in the Journal of Food Science and Technology found that flour made from plantain peel is a very good source of antioxidant dietary fiber and can be used to make cookies. Because peels are a major byproduct of the dried plantain chip industry, this information encourages the peel to be utilized.
• Plantain flowers are commonly used as food in countries like Vietnam, Laos and the Philippines. The male flowers that bloom at the end of the shoot do not all mature to fruit. The flowers are used on salads or raw in vermicelli soup. There is also a type of dry curry called poriyal made in South India from plantain flowers.
• Plantain leaves have many practical uses, as they are larger and stronger than banana leaves. They’re often used as a wrap for other dishes to achieve a stronger aroma and flavor during cooking and preparing, and there are many different variations of wrapping.
• In Central and South America, plantain leaves wrap tamales before and during cooking, as well as seasoned meats to preserve the flavor. In Africa, plantain leaves are used to wrap various ingredients to keep them intact while preparing things like corn dough and bean cakes. As an important part of many Hindu religious rituals, plantain leaves are also used as plates and add a subtle hint of flavor to the dishes.
• Plantain shoots are also harvested after the fruit. The layers of the plant can be removed like an onion and chopped, which are then added to salads and can be used to make wet or dry curries. Plantain shoot is known for its ability to relieve constipation, as it’s filled with fiber.
• The juice from the shoot is also known by locals to help with ailments like snake bites, kidney stones and stomach ulcers. The fibers from the shoots are also used as a weaving material and can be made into rugs, mats and wrapping papers.

Risks and Side Effects

Some people have banana and plantain allergies. The allergic reaction usually surfaces immediately or up to one hour after consumption.

The symptoms are the same as other food allergies and include things like itching and swelling of the lips, tongue and throat; hives; and trouble breathing, among others.

Because plantains are high in carbohydrates and glycemic load, they can raise blood sugar. Those with diabetes should be aware of pairing plantains with other foods that can raise blood sugar levels.

Conclusion

• Plantains are a close relative of bananas and tend to be mistaken for them, but when you look at plantains vs. bananas, plantains are starchier, contain less sugar and are much more versatile as a cooking ingredient.
• Ripe plantains are commonly cooked before eating and are a staple in many cuisines, especially among African, Caribbean, Latin American and Asian cultures. There are many ways to prepare plantains. You can fry, grill, roast and boil them.
• Plantains are nutrient-rich, which contributes to the fruit’s many health benefits. They contain vitamin C, vitamin A and potassium. They can help boost immune system health, aid weight loss and promote healthy brain function.

The post Plantains: 6 Reasons to Add to Your Diet (#5 Will Make You Think) appeared first on Dr. Axe.

If you’re native to Oregon, you likely know all about marionberries. They were developed in the 1950s as a blackberry cultivar and offer similar health benefits, along with a sweet, more complex flavor. Then in 2017, marionberry pie was designated the official state pie of Oregon, and because marionberries are so soft, they are rarely shipped out of state when fresh.

If you can get your hands on marionberry fruit, it can be added to baked goods, salads, sauces and beverages for an added tart yet sweet taste. Plus, the fruit is high in fiber, contains health-boosting antioxidants and helps boost immune system function, too.

What Is a Marionberry?

A marionberry is a cultivar of blackberry that was developed by the United States Department of Agriculture (USDA) breeding program in cooperation with Oregon State University in the 1950s. It is named after Marion County in Oregon, where it was first developed, and is a cross between Chehalem and Olallie blackberries. Sometimes called the “king of blackberries,” marionberries are grown exclusively in Oregon and typically only available when they’re in season.

Marionberries are known for their dark color and sweet, juicy flavor. They’re larger and sweeter than common blackberries and have a softer texture.

Like other berries, marionberries are commonly used for making parfaits, jams, jellies, pies and other desserts.

Marionberries are the most common blackberry grown in Oregon, with 28 million to 33 million pounds produced every year. They are typically in season from late June to early August.

Marionberry vs. Blackberry

Marionberries and blackberries are closely related, as marionberries are a specific cultivar of blackberries that were specifically developed. They do have some key differences, however, including the following:

• Flavor: Marionberries have a sweeter, more complex flavor than other types of blackberries. They also have a hint of tartness and earthiness.
• Shape and color: Compared to blackberries, marionberries are larger and more elongated, and they have a distinctive deep purple color when ripe.
• Texture: Marionberries are softer and juicier than other types of blackberries.
• Availability: Marionberries are primarily grown in Oregon and the Pacific Northwest region of the U.S. during summer months. Common blackberries are grown in many regions around the world and are available commercially year round.

Nutrition

Marionberries are also a good source of antioxidants, including anthocyanins, the compounds that give them their deep purple color. Anthocyanins are associated with several potential health benefits, including reduced inflammation and improved cardiovascular health.

These berries are also a good source of fiber and vitamin C, which rank them among the healthiest berries to eat.

In addition, marionberry nutrition contains some carbs, protein, vitamin K, manganese, potassium and magnesium.

Benefits/Uses

Marionberries, like huckleberry, blackberry and other types of berries, are a nutritious food that offer many potential health benefits. Here are some of the potential benefits of consuming marionberries:

1. Rich in Antioxidants

Marionberries are a good source of antioxidants and help protect the body against free radical damage and inflammation that may lead to chronic disease. They contain phenolics and anthocyanins, a type of flavonoid that has been shown to help reduce the risk of heart disease, improve immune function, boost brain health and enhance exercise performance.

2. High in Fiber

Marionberries are a good source of dietary fiber. Fiber is important for digestive health and can help lower cholesterol levels and regulate blood sugar levels. Research suggests that most Western diets don’t include enough fiber, but consuming fresh foods like marionberries is a sure way to promote digestive regularity and healthy metabolic processes.

3. May Boost Immunity

Marionberries are high in vitamin C, which is an essential micronutrient that helps boost immune system function and protects us against infections and illnesses. Research shows that eating vitamin C foods contributes to various cellular functions in the body and helps prevent infections and increased inflammation.

4. May Improve Brain Function

Some studies indicate that the antioxidants, such as anthocyanins in marionberry, may help improve cognitive function and reduce the risk of age-related cognitive decline. These antioxidants protect memory, coordination and neural function.

5. May Support Heart Health

The fiber and antioxidants found in marionberries may help lower the risk of heart disease, reduce inflammation and improve blood pressure levels. Research shows that high fiber intake is associated with a reduced risk of developing cardiovascular disease and other cardiometabolic risk factors.

How to Use (Recipes)

Marionberries have a complex tart, yet sweet flavor and tender texture. In fact, they are so soft that the fresh berries won’t survive being shipped. That’s why they can be more difficult to find than other types of blackberries and may be more expensive due to their limited availability.

They can be used in a variety of recipes, including baked goods, desserts, savory dishes and beverages. Here are some ideas for using marionberries in your cooking:

• Jams and jellies: Marionberries are perfect for making jams and jellies because they have a high pectin content and a sweet, rich flavor. Marionberry jam can be spread on toast or biscuits for added sweetness.
• Pies and tarts: Marionberries make a delicious filling for pies and tarts, which is why marionberry pie is the designated pie in Oregon. Use this Gluten-Free Homemade Berry Tart Recipe for inspiration.
• Cobblers and crisps: The tart and sweet berries can be used in cobblers and crisps. Try making a marionberry cobbler with a crunchy oat topping. You can use this Easy Blueberry Cobbler Recipe for inspiration.
• Salads: Marionberries can add a sweet and tangy flavor to salads. Try adding them to spinach with feta cheese and a balsamic vinaigrette.
• Sauces: Marionberries can be pureed and used to make a sweet and tangy sauce that pairs well with pork, chicken or duck.
• Beers and liqueur: In Oregon, marionberries are used to make flavored liqueur and beers, including vodka and whiskey that’s sold at local distilleries.

Here are some recipes with marionberry to get you started:

• Marionberry Cobbler
• Easy Marionberry Danish
• Oregon’s Best Marionberry Pie

Risks and Side Effects

Marionberries are generally considered safe and are unlikely to cause side effects when consumed in moderate amounts as part of a healthy diet. However, some people may be allergic to berries or have an intolerance to certain components of the fruit, which could lead to adverse reactions.

If you experience allergy symptoms such as itching, hives, swelling or difficulty breathing, stop eating marionberry immediately, and seek medical attention if needed.

Eating large amounts of marionberries or any other type of fruit may cause digestive issues, such as bloating, gas or diarrhea, particularly in individuals who are sensitive to high-fiber foods, so stick to small or moderate amounts at a time. Marionberries also contain natural sugars and carbohydrates, which can cause blood sugar levels to rise quickly in some people. This may be a concern for individuals with diabetes or insulin resistance.

Marionberries contain compounds that can interact with certain medications, particularly blood thinners, such as warfarin. If you are taking medication, it is important to speak with your health care provider before adding marionberries or any other new food to your diet.

Conclusion

• A marionberry is a cultivar of blackberry that was developed by the USDA breeding program in cooperation with Oregon State University in the 1950s.
• It is named after Marion County in Oregon, where it was first developed, and is a cross between Chehalem and Olallie blackberries.
• Marionberries have a tart, sweet and slightly earthy taste. They are soft and can be easily added to baking recipes, salads and beverages.
• Marionberry is a good source of antioxidants, fiber and vitamin C.

The post What Is a Marionberry? Benefits, Nutrition, Uses & How It Compares vs. Blackberries appeared first on Dr. Axe.

Clementines are one of the most popular citrus fruits on the market. Not only are they small, easy to peel and delicious, but they’re also jam-packed with vitamins, minerals and antioxidants as well.

Plus, they’ve been linked to a long list of health benefits. In fact, studies show that these powerful citrus fruits could help prevent kidney stones, combat cancer cells, and protect against illness and infection.

Here’s what you need to know about clementines, including the benefits and drawbacks — along with some simple ways to incorporate them into your diet.

What Are Clementines?

Clementines are a type of citrus fruit favored for their thin, peelable skin and segments that can be easily separated. They tend to have a glossy exterior with a deep orange hue and may or may not contain seeds, depending on the variety.

Some of the most common types of clementines include:

• Clemenules
• Fina
• Algerian
• Clementine Caffin
• Clementine di Calabria

Are Halos clementines? What’s the difference between the tangerine vs. clementine, the clementine vs. mandarin and popular clementines brands like Halo oranges or Cuties oranges?

Like tangerines, clementines are considered a type of mandarin orange. Both are sweet, juicy and easy to peel, making them popular choices for portable snacks.

Cuties and Halos are two common brands of mandarins that can be clementines or variations like clemenules or murcotts, depending on what time of the year it is.

The clementine season runs through the winter, with the clementine tree typically producing fruit between October through January. The fruit can be found in the produce aisle of most grocery stores alongside other citrus fruits, like oranges, lemons, limes and grapefruits.

Nutrition Facts

Clementine nutrition is low in calories but loaded with important nutrients like fiber and vitamin C. Clementines also contain micronutrients such as potassium, folate and thiamine in each serving as well.

One clementine fruit (about 74 grams) contains the following nutrients:

• 35 calories
• 9 grams carbohydrates
• 0.6 grams protein
• 0.1 grams fat
• 1.3 grams dietary fiber
• 36.1 milligrams vitamin C (60 percent DV)
• 131 milligrams potassium (4 percent DV)
• 17.8 micrograms folate (4 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)

In addition to the nutrients listed above, each serving also provides a small amount of magnesium, phosphorus, copper and calcium.

Health Benefits

There are many reasons you may want to consider adding this sweet citrus fruit to your next shopping list. Here are a few of the top clementine benefits.

1. Supports Weight Loss

With just 35 calories in a clementine, this tasty fruit can be an awesome addition to your diet if you’re looking to shed a few extra pounds. In addition to being low in calories, it’s also brimming with dietary fiber, which moves through the body slowly to stabilize blood sugar levels and promote feelings of fullness and satiety.

What’s more, a 2015 study in PLoS One tracked the diets of over 133,000 adults over a period of up to 24 years and found that regular consumption of fruit — and citrus fruit, in particular — was linked to increased weight loss.

2. Boosts Immune Function

Clementine oranges are an awesome source of vitamin C, an essential nutrient that plays a key role in immune health. In fact, studies show that getting enough of this water-soluble vitamin in your daily diet could improve symptoms and reduce the incidence of respiratory conditions like the common cold.

Not only that, but vitamin C levels in the body rapidly decline during illness and infection, making it even more important to get your fix by eating plenty of nutrient-dense foods, such as clementines.

3. High in Antioxidants

Like other citrus fruits, clementines are an excellent source of antioxidants, which are compounds that help fight free radical damage to prevent oxidative stress and inflammation. In vitro studies suggest that clementines are especially rich in powerful antioxidants like hesperidin, narirutin, didymin and diosmin.

Antioxidants are believed to have a major impact on health and disease, with some research noting that they could potentially aid in the prevention of autoimmune disorders and chronic conditions like heart disease, cancer and diabetes.

4. Combats Cancer Cell Growth

Thanks to their high content of antioxidants, promising research indicates that clementines could possibly help block the growth and spread of cancer cells. In fact, studies show that a higher intake of citrus fruits could be associated with a lower risk of stomach, breast, esophageal and pancreatic cancer.

However, more research is needed on the effects of clementines specifically to determine how they could impact cancer growth.

5. Prevents Kidney Stones

Kidney stones are a painful condition caused by the buildup of hard mineral deposits within the kidneys or urinary tract. There are several different types and causes of kidney stones, but some may be caused by low levels of citrate in the urine.

Adding more citrus fruits to your diet can help increase levels of citrate in the urine, which could aid in the prevention of kidney stones. Interestingly enough, a 2014 study published in Urology even showed that regular consumption of citrus fruits was tied to a lower risk of developing kidney stones over time.

6. Promotes Regularity

A single clementine contains a whopping 1.5 grams of fiber, knocking out up to 6 percent of your daily fiber requirements with just one serving. In addition to supporting weight loss, reducing blood pressure and keeping blood sugar levels steady, fiber is also closely involved in maintaining digestive health.

According to one meta-analysis out of China, upping your intake of fiber could effectively increase stool frequency in those with constipation. Plus, fiber has also been shown to benefit other digestive issues ranging from hemorrhoids to diverticulitis, acid reflux and stomach ulcers.

Related: Mandarin Essential Oil Improves Skin + Even Helps Combat Cancer

Recipes

Although a clementine makes a delicious healthy snack as is, there are plenty of other ways to add this juicy citrus fruit to your diet. Clementines make a great addition to salads and smoothies and can even be used to add a punch of flavor to main courses and desserts alike.

Here are a few recipe ideas to help get you started:

• Clementine Arugula Salad
• Spicy Carrot Clementine Juice
• Clementine Greek Yogurt Parfait
• Paleo Clementine Cake
• Clementine & Five-Spice Chicken

Risks and Side Effects

Despite the many benefits associated with mandarins like clementines, there are a few risks to consider as well.

First of all, keep in mind that it’s always best to opt for whole clementines whenever possible, as fruit juice may not offer the same benefits as whole fruit. In addition to being lower in fiber, fruit juice contains a much more concentrated amount of sugar as well.

Some people may also be allergic to citrus fruits and can experience symptoms like redness, swelling and tingling of the lips, throat and tongue. If you notice any side effects after eating clementines, discontinue use immediately and talk to your doctor.

The citric acid found in clementines can also erode the enamel of the teeth over time, potentially increasing the risk of cavities. Keeping your intake in moderation and pairing with a variety of other fruits and vegetables can minimize these effects and help optimize your oral health.

Some people also wonder: Can dogs eat clementines? Although clementines are not considered toxic for dogs, they are high in sugar and citric acid, which can cause irritation and digestive distress when consumed in high amounts.

Therefore, it’s best to limit consumption and consult with your veterinarian to address any concerns before making changes to your dog’s diet.

Conclusion

• What are clementines? Also sometimes known as Halo or Cutie oranges, clementines are a type of mandarin known for their thin, easily peelable skin and the flavorful segments of fruit inside.
• Clementines are a great source of several nutrients, including fiber, vitamin C and antioxidants.
• They may also help prevent kidney stones, combat cancer cell growth, boost immune function, increase weight loss and promote regularity.
• However, it’s important to keep your intake in moderation and opt for whole fruit instead of fruit juice whenever possible to maximize the potential health benefits.
• Try adding clementines to salads, snacks, baked goods and beverages to take advantage of the many benefits that this citrus fruit has to offer.

The post What Are Clementines? Top 6 Reasons to Eat This Citrus Fruit appeared first on Dr. Axe.

We’ve all heard the saying “an apple a day keeps the doctor away,” but with all of the antioxidants, micronutrients and health-promoting properties crammed inside the orange, it’s safe to say that oranges may be just as effective in keeping you healthy. In fact, the orange nutrition profile contains a good chunk of the fiber, vitamin C, folate, thiamine and potassium that you need in the entire day.

Eating oranges — along with using orange oil — has been associated with numerous health benefits, from reducing the risk of heart disease to fighting cancer. With the many varieties of oranges available from kumquats to clementines, cara caras and beyond, there are plenty of ways to enjoy this delicious citrus fruit and get the benefits of orange nutrition.

Orange Nutrition Facts

Oranges are low in calories but contain a good amount of fiber and vitamin C, as well as a range of other important vitamins, minerals and antioxidants.

One large orange (about 184 grams) contains approximately:

• 86.5 calories
• 21.6 grams carbohydrates
• 1.7 grams protein
• 0.2 gram fat
• 4.4 grams fiber
• 97.9 milligrams vitamin C (163 percent DV)
• 55.2 micrograms folate (14 percent DV)
• 0.2 milligram thiamine (11 percent DV)
• 333 milligrams potassium (10 percent DV)
• 414 international units vitamin A (8 percent DV)
• 73.6 milligrams calcium (7 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)
• 18.4 milligrams magnesium (5 percent DV)

In addition to the nutrients listed above, orange fruit also contains some copper, riboflavin, phosphorus and manganese.

Keep in mind that these orange nutrition facts are for raw oranges. Orange juice nutrition, on the other hand, is higher in calories and sugar, plus lower in fiber.

Types

Oranges have an extensive history and have been enjoyed for their sweet flavor and impressive nutrient profile for centuries. It’s believed that orange trees are native to the tropical regions in Asia and later spread to India, Africa and the Mediterranean.

Although the bitter orange was brought to Sicily in the 9th century, the sweet orange wasn’t introduced until the end of the 15th century. In Spain, meanwhile, it’s believed that large-scale orange cultivation dates back to the 10th century as complex irrigation systems were developed specifically for orange orchards.

Scurvy, a condition caused by a deficiency in vitamin C, was especially prevalent among sailors during the Age of Exploration. Sailors were often encouraged to drink orange and lemon juice to help prevent scurvy, and citrus trees were even planted along trade routes.

Oranges were first brought to the American continent by Spanish explorers. Some say that Christopher Columbus may have even planted an orange tree on the island of Hispaniola during his second voyage in 1493.

Today, Brazil tops the chart as the biggest producer of oranges around the globe. Other top producers include the United States, China and India.

Stroll through the produce section of your local grocery store and you’ll quickly notice that there are many different varieties of oranges to choose from. Oranges generally fall into one of three categories: sweet, bitter or mandarins. Sweet oranges are usually eaten or used to make juice while bitter oranges are used for making marmalades and orange-flavored liqueurs.

Mandarins, also known as tangerines, are closely related to oranges but are actually a different variety of the same species. They tend to be smaller and sweeter than oranges and are easier to peel. The tangerine fruit nutrition profile is also pretty similar with minute differences in the amounts of certain micronutrients.

Meanwhile, the navel orange is one of the most common types of oranges. This type is seedless with a thick skin and characteristic navel-like dimple on one end.

Clementines, also sometimes called cuties, are another popular choice because of their small size and easy peel. The blood orange, on the other hand, stands out because of its distinct dark red flesh, which is thanks to the presence of anthocyanins, a type of antioxidant pigment.

Here are a few other types of oranges that are available:

• Seville oranges
• Kumquats
• Citrus bergamot oranges
• Kishus
• Cara cara oranges
• Satsumas
• Valencia oranges

Apples vs. Oranges

Apples and oranges are probably among the most popular fruits, but there are plenty of nutritional differences that set them apart, hence the expression: “Don’t compare apples to oranges.” However, we’re going to compare orange nutrition and apple nutrition anyway!

If you look at the nutritional content of one medium apple vs. one medium orange, for example, oranges contain less calories and fiber but are higher in vitamin C, folate, thiamine and potassium.

Putting the numbers aside, apples are also rich in antioxidants like quercetin, catechin, phloridzin and chlorogenic acid. Apple consumption has been associated with numerous health benefits, and studies show that apples may protect against conditions like cancer, heart disease, diabetes and even asthma.

While there may be some distinct differences between apples and oranges, each brings a unique set of nutrients and health benefits to the table and can make a positive addition to your diet. Include a few servings of both to take advantage of what each has to offer.

Related: What Is Quince Fruit? Top 6 Benefits + How to Eat It

Benefits of Oranges

1. High in Antioxidants

Citrus fruits like oranges are packed with health-promoting antioxidants. Antioxidants are compounds that fight free radicals to prevent oxidative stress and protect against chronic disease, and they are believed to play a role in the development and prevention of conditions like heart disease, cancer and diabetes.

In particular, oranges are high in bioflavonoids, like hesperidin and hesperetin, which have been shown in test-tube studies to help neutralize free radicals, reduce inflammation and decrease oxidative damage to cells.

2. Enhance Immunity

Oranges are one of the best sources of vitamin C, packing in 163 percent of what you need for the whole day in just one serving. In addition to its powerful antioxidant properties, vitamin C is also revered for its ability to improve immune function.

One review published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C could help reduce symptoms and shorten the duration of respiratory tract infections like the common cold. Additionally, it could also decrease the incidence and improve the outcome for conditions like pneumonia, malaria and diarrhea.

3. Help Fight Cancer

Thanks to their high antioxidant content, some research indicates that getting your daily dose of oranges could help protect against and prevent the development of cancer. That’s why citrus fruits are often among the top cancer-fighting foods.

In fact, eating more citrus fruit has been associated with a lower risk of several types of cancer. One study in Korea, for example, found that having a high intake of citrus fruits was associated with a 10 percent reduction in the risk of developing breast cancer.

Other research has found similar inverse associations between citrus fruit intake and the risk of other types of cancer, including esophageal, pancreatic, stomach and prostate cancer.

4. Rich in Fiber

Oranges are a great source of fiber. When you eat fiber, it moves through your gastrointestinal tract slowly, promoting satiety, adding bulk to the stool and getting things moving.

One large analysis out of China compiled the results of five studies and showed that fiber can increase stool frequency in people with constipation.

Fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in your gut. Your gut microbiome is crucial to many aspects of health and is believed to influence the development of many different types of disease.

Fiber can also help ward off cravings and hunger. Its ability to keep you feeling full is also one of the main benefits of oranges for weight loss. With only 87 calories in an orange, it makes a filling and nutritious snack if you’re looking to lose weight fast.

5. Improve Heart Health

Adding oranges to your daily diet can have a profound effect on the health of your heart. Multiple studies have found that upping your intake of citrus fruits like oranges could do everything from improve your cholesterol levels to protect against coronary heart disease.

In one study, people with high cholesterol were supplemented with citrus flavonoids for a period of four to 12 weeks. Daily treatment reduced total cholesterol by up to 30 percent, slashed bad LDL cholesterol by up 27 percent and cut triglyceride levels by up to 34 percent.

Similarly, another study published in the Journal of Epidemiology showed that frequent consumption of citrus fruits was associated with a significant reduction in the risk of heart disease and stroke.

6. Boost Brain Function

The flavonoids found in oranges could help preserve cognitive function and prevent neurodegenerative disorders like dementia or Alzheimer’s. A study in the British Journal of Nutrition even found that a higher intake of citrus fruits was linked to improvements in cognitive function among older adults.

According to a recent 2017 study, the neuroprotective effects of citrus fruits may stem from the presence of two important flavonoids, nobiletin and tangeretin. Although more research is needed, preliminary findings from animal studies suggest that these flavonoids could be useful in the treatment and prevention of dementia.

7. Keep Skin Healthy

As a common ingredient in many skin care products, it’s no secret that the orange fruit benefits for skin are pretty impressive. In fact, some research shows that certain types of oranges may even been be able to help fight and reverse skin aging.

In one test-tube study, tangerine peels were shown to have anti-aging, anti-wrinkle properties thanks to their antioxidant content. (19) Another study published in the Journal of Cosmetic Dermatology showed that supplementation with an extract from blood oranges helped protect against UV-induced skin damage and decreased age spot pigmentation by 20 percent.

How to Use (Recipes)

Oranges are widely available at most major grocery stores and supermarkets in the produce section. Getting your hands on some of the less common varieties can be a bit more challenging, but they can often be found at specialty stores and farmers markets.

Most commonly, oranges are peeled and eaten raw, juiced, or even added to your favorite dishes and desserts for a burst of flavor and nutrients. You can also grate the outer peel and add orange zest to baked goods, pasta dishes and sauces. Be sure to wash the orange thoroughly beforehand, however.

Orange oil, which is extracted from the outer peel of the orange, can also be added to beauty products and cleaning supplies to boost the antibacterial properties and deliver a concentrated dose of antioxidants.

While peeling a fresh orange and chowing down can be a satisfying snack all on its own, sometimes it’s also good to mix things up a bit. Here are a few recipes using oranges for you to try at home:

• Roasted Beet Orange and Quinoa Salad
• Orange Carrot Ginger Juice
• Healthy Dark Chocolate Orange Truffles
• Crispy Orange Beef
• Orange Coconut Chia Pudding

Risks and Side Effects

While orange nutrition benefits are pretty impressive, it’s important to remember that the same benefits may not extend to orange juice. This is because oranges contain a good amount of fiber, which helps slow the absorption of sugar in the bloodstream. Orange juice, on the other hand, provides a concentrated amount of the sugar found in oranges, without any of the beneficial fiber.

Commercial varieties, in particular, are pumped full of sugar and additives, minimizing the nutritional value of orange juice.

Some people may also need to keep their intake of oranges in moderation or eliminate them from the diet altogether.

Although rare, some people may be allergic to citrus fruits like oranges. Food allergy symptoms can include itching, swelling and even anaphylaxis, which can be life-threatening. If you experience these or any other adverse symptoms after eating oranges, discontinue use immediately, and speak with your doctor.

Oranges are also very acidic, which may aggravate heartburn and acid reflux symptoms in those who suffer from gastroesophageal reflux disease, or GERD. If you notice that oranges cause negative side effects like a burning feeling in the chest, nausea or belching, consider reducing your intake.

Related: Kiwi Nutrition: 10 Surprising Benefits + More Vitamin C than Orange

Conclusion

• There are very few calories in a large orange, but orange nutrition is high in fiber, vitamin C and a host of other micronutrients.
• Compared to apple nutrition, oranges are lower in calories and fiber but higher in vitamin C, folate, thiamine and potassium. Include both in your diet to enjoy all of the health-promoting properties.
• Orange benefits include enhanced immunity, improved digestive and heart health, better brain function, and improved skin. Oranges are also high in antioxidants and have been associated with a reduced risk of cancer.
• There are many varieties of oranges available and plenty of ways to incorporate them into your diet to help you take advantage of the orange nutrition benefits.

The post Orange Nutrition Benefits Skin, Immunity & More appeared first on Dr. Axe.

Known for its tart flavor and distinct apricot color, this nutritious fruit is good for so much more than just making jams or baked goods. Boasting an extensive nutrient profile and a long list of benefits, the apricot is equally rich in both flavor and health-promoting properties — just like apricot seeds.

Apricots are considered a nutrient-dense food and are low in calories but high in fiber, vitamin A and vitamin C. They have also been credited with a wide range of health benefits, from reducing inflammation to treating dry eyes and more. Plus, they’re super versatile and can be eaten raw or used in baking and cooking, making them a great way to give your diet a healthy upgrade.

What Is an Apricot?

The apricot is a type of edible fruit that comes from the apricot tree. It is a member of the Prunus, or stone fruit, genus of trees, which also includes plums, cherries, peaches, nectarines and almonds. Believed to be native to either Armenia, China or Japan, apricots are now widely cultivated worldwide.

The history of the apricot remains controversial. Due to its scientific name, Prunus armeniaca — or Armenian plum — as well as its long history of cultivation in Armenia, many people believe that it actually originated there. Others argue that it was actually first found in either China or India thousands of years ago.

Regardless of their true origins, apricots have been a staple in many cultures worldwide for centuries. Egyptians, for example, commonly used apricots to make a traditional juice while English settlers used apricot oil in the 17th century to reduce inflammation and treat tumors.

Today, most commercial apricot production in the U.S. takes place on the West Coast. In fact, almost all apricots come from California with a lesser amount coming from Washington and Utah. Worldwide, Uzbekistan produces the greatest amount of apricots followed by Turkey, Iran and Italy.

Benefits

1. Protects the Liver

Besides being the largest internal organ in the human body, the liver is also one of the most important. It has a long list of functions, from producing proteins that help blood clotting to breaking down fats to produce energy.

Some research suggests that the apricot fruit benefits the health of your liver and may even protect against liver disease.

In one animal study published in the British Journal of Nutrition, apricot was able to protect against liver damage as well as fatty liver, a condition characterized by the accumulation of fat in the liver. Another animal study out of Turkey found that supplementing rats who had part of their livers removed with sun-dried organic apricot helped promote liver regeneration.

2. High in Antioxidants

In addition to supplying a wide array of important micronutrients, apricots is also a high-antioxidant food. Antioxidants are compounds that protect against free radicals and prevent damage to cells. They may also reduce the risk of certain chronic conditions like heart disease and cancer.

Apricots are loaded with carotenoids, a type of pigment with antioxidant properties. According to one study published in the Journal of Agricultural and Food Chemistry, apricots are especially high in carotenoids like beta-carotene, beta-cryptoxanthin and gamma-carotene.

3. Reduces Inflammation

Inflammation is not necessarily a bad thing. In fact, it’s a perfectly normal response triggered by the immune system to keep out foreign invaders and protect the body from injury.

Chronic inflammation, on the other hand, can wreak havoc on your body and contribute to diseases like heart disease, diabetes and rheumatoid arthritis.

Some studies have found that apricots could possess potent anti-inflammatory properties to help protect against disease. The apricot seeds, in particular, are believed to be effective in relieving inflammation. In one animal study, giving rats apricot kernel oil extract helped protect against ulcerative colitis, a type of inflammatory bowel disease.

Other anti-inflammatory foods include leafy green vegetables, beets, broccoli, blueberries and pineapple.

4. Supports Regularity

Apricots are loaded with fiber, providing about 3.1 grams — or up to 12 percent of your daily needs — in just one cup.

Fiber moves through the body undigested, helping add bulk to stool and prevent constipation. One analysis composed of five studies showed that increasing fiber intake helped increase stool frequency in patients with constipation.

Sweet apricot seeds, which are commonly sold as snack foods, can supply even more fiber. A 1/4-cup serving contains an estimated five grams of fiber, meeting up to 20 percent of your daily fiber needs.

In addition to apricots, other high-fiber foods that can help alleviate constipation include fruits, vegetables, legumes, nuts and seeds.

5. Promotes Eye Health

Apricots are an excellent source of vitamin A. Just one cup of raw apricots can knock out 60 percent of the vitamin A you need for the entire day while a cup of dried apricot can nearly fulfill your daily vitamin A requirements all on its own.

Vitamin A plays a central role when it comes to eye health. In fact, vitamin A deficiency can result in symptoms like night blindness, dry eyes and vision loss.

Besides being rich in vision-boosting vitamin A, apricots may benefit eye health in other ways. A 2016 animal study, for example, showed that applying apricot kernel extract topically helped reduce dry eyes by promoting tear fluid production in mice. (7)

Other top vitamin A foods include beef liver, sweet potato, carrots, kale and spinach.

Related: What Is Quince Fruit? Top 6 Benefits + How to Eat It

Nutrition

Raw apricots are low in calories but high in fiber, vitamin A, vitamin C and potassium as well as several other important micronutrients. They also contain a good amount of carbohydrates, with most of the apricot calories coming from carbs rather than fat or protein.

One cup of raw apricot halves contains approximately:

• 74.4 calories
• 17.4 grams carbohydrates
• 2.2 grams protein
• 0.6 gram fat
• 3.1 grams fiber
• 2,985 international units vitamin A (60 percent DV)
• 15.5 milligrams vitamin C (26 percent DV)
• 401 milligrams potassium (11 percent DV)
• 1.4 milligrams vitamin E (7 percent DV)
• 5.1 micrograms vitamin K (6 percent DV)
• 0.1 milligram copper (6 percent DV)
• 0.1 milligram manganese (6 percent DV)
• 0.9 milligram niacin (5 percent DV)

In addition to the nutrients above, apricot also contains some riboflavin, vitamin B6, pantothenic acid, magnesium and phosphorus.

The dried apricots nutrition profile varies a bit. Dried apricots contain over four times as many calories and carbohydrates but also provide a more concentrated amount of fiber, vitamin A, potassium, vitamin E and other micronutrients.

One cup of apricot dry fruit contains approximately:

• 313 calories
• 81.4 grams carbohydrates
• 4.4 grams protein
• 0.7 gram fat
• 9.5 grams fiber
• 4,686 international units vitamin A (94 percent DV)
• 1,511 grams potassium (43 percent DV)
• 5.6 milligrams vitamin E (28 percent DV)
• 0.4 milligram copper (22 percent DV)
• 3.5 milligrams iron (19 percent DV)
• 3.4 milligrams niacin (17 percent DV)
• 0.3 milligram manganese (15 percent DV)
• 41.6 milligrams magnesium (10 percent DV)
• 0.2 milligram vitamin B6 (9 percent DV)
• 92.3 milligrams phosphorus (9 percent DV)

Apricot vs. Peach

It’s easy to confuse apricots and peaches. Not only do they belong to the same family of fruits, but they share quite a few similarities in both their appearance and the nutrients that they provide.

Apricots are smaller than peaches and have yellowish-orange flesh covered with fuzz. Peaches, on the other hand, are slightly larger, can range in color from white to bright yellow or red, and like apricots are covered in fine hairs. Apricots tend to have a bit more of a tart taste that makes a great addition to baked goods and desserts.

Nutritionally speaking, the two fruits are very similar with a few minute differences. Gram for gram, apricots are slightly higher in calories, protein, carbohydrates and fiber. Apricots also contain more vitamin A and vitamin C, although the two contain comparable amounts of other micronutrients, like vitamin E and vitamin K.

That being said, both are jam-packed with vitamins, minerals and antioxidants and including a few servings of each can be a healthy and nutritious way to give your diet a boost.

How to Eat

Apricots are easy to enjoy and full of flavor. If eating it raw, simply wash it and feel free to consume the entire fruit, skin and all. You can use a spoon to help gently pull out the large stone, or apricot kernels, found in the middle of the fruit.

For a simple, healthy treat, try adding apricot to a bowl of Greek yogurt or even use it to top off your next bowl of oatmeal or cold cereal. Alternatively, try using either fresh or dried apricots in your cooking and baking recipes to boost both the flavor and nutrient profile of your dishes.

If you’re feeling a little creative, there are plenty of ways to enjoy apricots other than just chowing down on the whole fruit. Some of the most common ways to use apricots include making apricot baked goods and sweets, as well as salads, salsas and even meat dishes.

Additionally, instead of going for the store-bought dried apricots, you can even try drying them at home. Simply use a dehydrator or put them in the oven, bake at the lowest setting for 10–12 hours and enjoy!

Precautions

Although apricot seeds are often enjoyed as a sweet snack, bitter apricot seeds can contain a large amount of amygdalin, a compound that can raise cyanide levels when consumed in excess. If eating apricot seeds, be sure to opt for the sweet variety to avoid potential toxicity.

Additionally, while dried apricots are high in many beneficial nutrients, they’re also high in carbohydrates and calories, which can lead to weight gain and a spike in blood sugar. Keep your intake in moderation and go for fresh apricots whenever possible to avoid overdoing it.

Some people may also experience food allergy symptoms after eating apricots. If you suspect that you may have an allergy to apricots or have any adverse side effects after eating them, discontinue use and talk to your doctor.

Final Thoughts

• Apricots are a stone fruit and are closely related to plums, cherries, peaches, nectarines and almonds.
• Raw apricots are low in calories but high in fiber, vitamin A and vitamin C. Dried apricot nutrition, on the other hand, contains a higher concentration of calories, carbohydrates, fiber and micronutrients.
• The apricot is also loaded with antioxidants and has been shown to reduce inflammation, support regularity, protect the liver and promote eye health.
• Because of its tart taste, apricots are incredibly versatile. They make a suitable addition to sweet and savory dishes alike and can be used in baked goods, entrees, jams and salsas.
• Enjoy the apricot in combination with a healthy, well-rounded diet to take full advantage of the multitude of health benefits it can provide.

The post Apricot Benefits the Liver, Eyes & Digestive System appeared first on Dr. Axe.

Most people are familiar with passion fruit juice or purée, but maybe you’re wondering, “Can you eat passion fruit?” The answer is yes — and you might want to considering it’s a good source of antioxidants, fiber and other other nutrients.

This tropical fruit has long history of use in places such as Brazil, India and Hawaii, where natives believe that passion fruit benefits included lowering inflammation, improving digestion and protecting the skin. Today, we know from studies that it may also offer protection against inflammatory conditions, such as insulin resistance and heart-related problems.

What Is Passion Fruit?

Passion fruit is a type of berry that gets its name from the plant it grows on (mainly Passiflora edulis and Passiflora flavicarpa). These plants are several of an estimated hundred species of the passion flower, which belong to the Malpighiales plant family.

Passion fruit is highly nutritious and prolific, with tropical passion fruit vines growing indoors.

Passion fruit is a seedy fruit that is usually yellow or golden, although it depends on the exact type. For example, there are purple varieties grown in Australia and many hybrid types that contain a mix of different colors.

The passion fruit plant is a tropical species that is native to Brazil, Paraguay and Argentina. Today it grows in these countries, as well as throughout tropical regions, including parts of Australia, India, Africa and Hawaii.

Depending on the language, the plant goes by various names, such as granadilla, Krishna Phal and maracuya.

Species of passion fruit grown around the world include:

• Brazilian Golden
• Red Rover
• Golden Giant
• Black Knight
• Edgehill
• Frederick
• Kahuna
• Paul Ecke

What does passion fruit taste like? Passion fruit’s taste is described as being sweet-sour (or tart) and highly aromatic. It has a strong, signature smell that stands out among other tropical fruits.

It also has a unique appearance, with a hard outer rind and a juicy center that is filled with small, edible seeds.

Nutrition Facts

Passion fruit is a good source of antioxidants, including vitamin A, vitamin C, polyphenols, beta-cryptoxanthin and carotenoids, as well as other minerals in small amounts.

One passion fruit (about 18 grams) contains approximately:

• 17.5 calories
• 4.2 grams carbohydrates
• 0.4 grams protein
• 0.1 grams fat
• 1.9 grams fiber
• 5.4 milligrams vitamin C (9 percent DV)
• 229 international units vitamin A (5 percent DV)
• 0.3 milligrams iron (2 percent DV)
• 62.6 milligrams potassium (2 percent DV)

It also contains several other important minerals and vitamins in lesser amounts.

Health Benefits

1. Good Source of Antioxidants and Anti-Inflammatory Compounds

According to studies, passion fruit nutrition benefits include fighting free radical damage and oxidative stress thanks to the presence of phytonutrients, such as carotenoids and flavonoid polyphenols.

Within passion fruit seeds you’ll find polyphenols, including the type called piceatannol, which is associated with protection against insulin resistance among overweight adults. Piceatannol is a naturally occurring polyphenolic stilbene found in various fruits and vegetables that may also exhibit anticancer and anti-inflammatory properties, according to research.

A 2017 randomized, placebo-controlled study that was conducted on 39 adults investigated the beneficial effects of piceatannol on metabolic health. Findings showed that piceatannol has positive effects on glucose-metabolism, including insulin sensitivity, compared to placebo when taken for eight weeks.

2. High in Fiber and a Low-Glycemic Fruit

What is the benefit of passion fruit for those following a low glycemic diet? This fruit is high in fiber, especially the kind called pectin, and low in sugar compared to other fruits. Although it has a subtle sweetness, it can help provide nutrients without spiking your blood sugar too much.

It’s especially good for boosting your fiber intake when you consume the fruit and seeds, rather than just the juice.

3. Can Help Support Skin Health

Due to its antioxidant content and anti-inflammatory properties, this fruit can help keep skin healthy, including by helping ward off wrinkles and supporting wound healing. Research findings also demonstrate that passion fruit seeds, which contain certain peptides, possess antifungal activities and can promote collagen synthesis.

A 2018 randomized, placebo-controlled, double-blind trial found that piceatannol from passion fruit extract is associated with a “wide variety of effects on the skin, including promoting collagen production, inhibiting melanin synthesis, inducing the antioxidant glutathione, and eliminating reactive oxygen species” when used for four to eight weeks.

According to 2013 study, piceatannol and other strong antioxidants that are present in passion fruit can reduce photo-aging. The skin-protecting effects of this fruit seem to be due to its ability to suppress the UVB-induced generation of reactive oxygen species and protect fibroblasts that form the skin matrix.

4. Provides Essential Minerals

As a decent source of essential minerals, like magnesium, calcium, phosphorous and potassium, passion fruit benefits may include supporting bone health, cardiovascular function and physical performance.

How to Eat

How can you tell if passion fruit is ripe and ready to eat? Look for fruit that is large, plump and has skin that’s a bit wrinkled, rather than mostly smooth skin.

The fruit will typically turn from green to deep yellow or purple once ripe, then fall to the ground due to its heaviness.

To store passion fruit, wash and dry the fruit, and then store it in a bag, ideally in a cool place, for up to two to three weeks. You can also freeze both the fruit and juice to keep them fresh for longer.

You can eat this fruit raw, however you’ll want to discard the hard outer skin that is considered inedible. You’ll get the most benefits by eating passion fruit seeds, which is where most of the fiber is found.

However, because of its tart taste, many people prefer to combine it with other sweeter fruits or creamy ingredients like coconut milk, cream or condensed milk. The flavor of passion fruit also blends well with citrus fruits, like oranges and grapefruit.

Here are some ideas for using it in healthy recipes:

• Make a tropical smoothie using the fruit, seeds or puree along your favorite fruits (mango, pineapple, etc.) and coconut milk. For the most health benefits, use unsweetened puree or whole fruit pieces rather than sweetened juice, which will provide less sugar and more fiber.
• Combine it with other sweet berries in homemade jam/jelly.
• Use passion fruit puree or syrup to make mocktails.
• Sip on iced passion fruit tea to stay hydrated.
• Add some to sauces and marinades to boost the sweet-sour flavor.

Risks and Side Effects

What are the side effects of passion fruit? Most people can tolerate this fruit well, but there is risk for possible allergic reactions.

While the two might seem unrelated, people with latex allergies seem to be susceptible to reacting poorly to passion fruit, due to similar chemical compositions among these two substances.

In order to minimize risk for side effects, it’s best to consume this fruit in small to moderate quantities, especially if you drink passion fruit juice. Due to its sugar content, stick to servings of about four to eight ounces daily.

Final Thoughts

• Passion fruit is a tropical fruit that gets its name due to the plant that it grows on, a species of passion fruit flower.
• Because it’s high in antioxidants, including carotenoids and vitamin C, passion fruit benefits include supporting skin and eye health, boosting the immune system, and lowering inflammation and oxidative stress.
• The seeds are also a good source of fiber — plus this fruit is relatively low in sugar.
• Here’s how to eat passion fruit: Look for large fruits with a deep color, heavy weight and wrinkled skin. You can consume passion fruit seeds raw, juice the fruit or use the puree. However, the tough skin should be discarded.

The post Passion Fruit’s Major Health Benefits, Plus How to Eat It appeared first on Dr. Axe.

If you’ve ever visited Mexico, Central America or the Caribbean, you may have been introduced to a delicious little fruit called the guava. Native to these tropical regions, the guava is a very popular fruit that’s been associated with a number of valuable health benefits.

Guavas are known for their sweet, tangy flavor and variety of uses ranging from guava juice to guava jelly, but there’s much more to this fruit than meets the eye. In fact, it’s also been linked to a long list of health benefits, including improved heart health, enhanced immune function, decreased blood sugar levels and more.

The entire guava plant is beneficial, including the leaves, which are a source of zinc and antioxidants. The fruit is delicious and loaded with vitamin C as well.

This article will cover everything you need to know about this tasty tropical fruit and how it can impact your health.

What Is Guava?

Guava is a type of fruit that is native to tropical regions like Central and South America, Mexico and the Caribbean. Also known as Psidium guajava, which is the guava scientific name, this tropical fruit is also loaded with important nutrients.

Guavas have been dubbed the “ultimate superfood” and are widely considered one of the top antioxidant foods, supplying loads of vitamin C and lycopene in each serving.

The guava taste can range from very sweet to sour, depending on how ripe the fruit is, and there are tons of different options for how to eat guava. Aside from being a great snack when eaten raw, ingredients like guava paste can also be used in cooking and baking.

Its leaves, seeds and skin can also be eaten or used medicinally. One of the most common methods for how to use guava leaves involves steeping them in boiling water to make a soothing and delicious cup of tea.

Today, the guava is grown in warm, tropical climates all over the world. The guava tree is gregarious and tends to grow easily and freely, often overgrowing pastures and fields. In countries where it is produced, it tends to be inexpensive due to its widespread availability.

Keep in mind that guavas are not related to other fruits with similar names, such as strawberry guava or pineapple guava. Although they are often confused, all three belong to different species of plants.

Nutrition Facts

Many of the powerful health benefits of guava are attributed to its rich nutrient profile. In fact, guavas are low in calories and loaded with vitamin C, folate, copper, potassium and fiber.

100 grams of guava fruit contains the following nutrients:

• 68 calories
• 14.3 grams carbohydrates
• 2.5 grams protein
• 0.9 grams fat
• 5.4 grams fiber
• 228 milligrams vitamin C (381 percent DV)
• 624 international units vitamin A (12 percent DV)
• 49 micrograms folate (12 percent DV)
• 417 milligrams potassium (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 0.2 milligrams manganese (8 percent DV)
• 0.1 milligrams vitamin B6 (6 percent DV)
• 1.1 milligrams niacin (5 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 22 milligrams magnesium (5 percent DV)

Health Benefits

1. Boosts the Immune System

Surprisingly, guava is one of the best vitamin C foods available.

Vitamin C is well-known for its immune-boosting benefits. It aids in the prevention of cell damage thanks to its antioxidant properties, which also helps prevent many diseases, including serious conditions like heart disease, arthritis and cancer.

A 2012 study in Pakistan concluded that fully ripe guava contained the most concentrated content of vitamin C, so it’s best to enjoy the mature fruit to get the most bang for your buck.

2. Regulates Blood Pressure

Thanks to its high potassium levels, some research shows that guava fruit could help naturally lower blood pressure and blood lipids. Potassium is crucial for keeping your heart healthy and strong and plays a key role in regulating blood pressure levels.

Plus, getting your fix of this important micronutrient may also help protect against kidney stones, stroke and bone loss.

3. Great Source of Fiber

Guava fruit is one of the best high-fiber foods available. Not only that, but guava also contains edible seeds that are packed with fiber as well.

Fiber helps support regularity by adding bulk to the stool to ease its passage out of the body. Additionally, it can even help lower blood sugar levels, keep high blood pressure in check and aid in weight loss by helping you stay fuller for longer between meals.

4. Rich in Antioxidants

In 2011, a study by Hyderabad’s National Institute of Nutrition in India investigated the antioxidant characteristics of a number of fruits, including apples, bananas, grapes and more. Interestingly enough, the study concluded that guava fruit packed the greatest antioxidant punch compared to other fruit.

Antioxidants are powerful compounds that can neutralize free radicals to protect against cell damage and chronic disease. Some research suggests that upping your intake of antioxidants could potentially aid in the prevention of common conditions like heart disease, cancer and diabetes.

5. Fights Cancer Cell Growth

Lycopene is a powerful antioxidant that is plentiful in guava fruit.

This potent carotenoid has a strong and proven reputation as a cancer fighter thanks to its ability to inhibit the growth of multiple types of cancer cells.

According to one study published in PLoS One, increased consumption of lycopene could be tied to a reduced risk of prostate cancer. Other research shows that lycopene could slow the growth and spread of lung cancer cells as well.

6. Stabilizes Blood Sugar Levels

Guava leaf has long been used in traditional folk medicine to help reverse diabetes naturally in East Asia and other areas.

Aside from being a healthy and fiber-rich snack for those with type 2 diabetes, animal models suggest that guava leaf extract could help reduce blood sugar levels while also improving glucose metabolism.

7. Helps Treat Diarrhea

Some animal models have found that guava leaf extract could be an effective treatment for infectious diarrhea. This method has been used in rural communities all over the world to treat gastrointestinal infections and is successful in part because of the plant’s astringency.

Although it’s unclear exactly how guava leaf works to prevent and treat these issues, it is thought to be due to the antimicrobial and antibacterial capabilities of the plant.

8. Reduces Inflammation

Guava leaf extract has anti-inflammatory qualities thanks to the presence of flavonoids, which are compounds that act as antioxidants to help scavenge free radicals in the body. Inflammation is at the core of most illness and disease, and including a variety of foods and supplements that relieve inflammation in your diet can help promote better health.

9. Protects Against Fatty Buildup in Arteries

Because of guava leaf’s anti-inflammatory and antioxidant properties, it may aid in the prevention of atherosclerosis, a condition characterized by the buildup of fatty plaque in the arteries.

According to an in vitro study published in the journal Food Chemistry, guava leaf tea could help block the activity of a specific enzyme responsible for the onset of atherosclerosis, which could potentially help improve heart health and protect against disease.

10. Possesses Antimicrobial Properties

Some research shows that guava leaves could possess powerful antibacterial and antifungal properties. In fact, an in vitro study in 2010 noted that guava leaf could potentially aid in the treatment of conditions such as cough, diarrhea, oral ulcers and inflamed gums.

Other studies have demonstrated that guava leaf could exert antibacterial activity against diarrhea in cases where antibiotics may not be available.

In folk medicine, guava leaves are often crushed and applied topically to treat open wounds and ulcers.

11. Supports Male Fertility

One of the most promising health benefits of guava is its effect on male fertility. For example, an animal model out of Nigeria investigated the connection between guava leaves and fertility and found that the leaves helped improve sperm count and motility compared to a control group.

Side Effects

A 2017 review in the International Journal of Molecular Sciences concluded that the fruit and leaves of guava are not associated with any significant side effects and can be consumed safely by most healthy adults.

Furthermore, despite the common belief that eating guava at night could have adverse effects on health, there is no actual evidence to support this. Therefore, you can easily enjoy any part of the fruit, seeds or leaves at any time of day.

However, you should consult with your doctor before using guava leaf extract or other guava supplements, especially if you have any underlying medical conditions or are pregnant or breastfeeding.

If you experience any adverse effects like itching, rash or hives after consuming guava, discontinue use immediately, and talk to a trusted health care professional to address any concerns.

Final Thoughts

• This fruit can be eaten whole as the seeds, skin and flesh are all edible. Each part contains essential nutrients to support better health.
• In particular, guavas are a great source of fiber, vitamin C, copper and folate as well as many other important micronutrients and antioxidants.
• The fruit and leaves have been linked to a number of guava health benefits, including better immune function, enhanced fertility and decreased cancer cell growth.
• Other potential health benefits of guava include lower blood glucose and blood pressure levels, reduced inflammation, and decreased fatty plaque buildup.
• Although the fruit and leaves can be consumed with minimal risk of adverse side effects, it’s best to talk to your doctor before using supplementation if you are pregnant, nursing or have any underlying health conditions.

The post Guava: Powerful Antioxidant Food for Your Immune System appeared first on Dr. Axe.

The goji berry plant, or  “wolfberry fruit” as it’s known in China, is a great source of immune-supporting polysaccharides and antioxidants prized for for over 2,000 years in Traditional Chinese Medicine. Some legends report that goji berries were eaten by monks in the Himalayan Mountains and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy and stamina.

What does the research tell us are the benefits of goji berries? Low in calories, fat-free, a good source of fiber and a high-antioxidant food, goji berry benefits include the ability to help fight free radicals that lead to disease, effectively manage your weight and experience better digestion.

Usually eaten raw, dried, or in liquid or powder form, versatile goji berries contain a wide range of phytonutrients, vitamins and trace minerals, giving them the name “superfood berries” by many health experts.

In fact, according a study published by the Journal of Alternative and Complementary Medicine, eating goji berries can lead to “increased ratings for energy levels, athletic performance, quality of sleep, ease of awakening, ability to focus on activities, mental acuity, calmness, feelings of health, contentment, and happiness and significantly reduced fatigue and stress.”

What Is the Goji Berry?

Goji berries, which have the scientific name Lycium barbarum, grow on a type of boxthorn plant that belongs to the Solanaceae plant family. This plant family also includes other fruits and veggies like potatoes, tomatoes, eggplants and chili peppers.

The goji berry is usually dried and has a bright orange–red color with a sweet and tangy flavor.

Goji berry plants are native to Asia, particularly China, where they’re grown in both the northern and southern regions. Two primary types of goji berry plants are grown today: L. chinense is grown in the south of China, while L. barbarum is grown in the north.

The medicinal use of goji berries in Traditional Chinese Medicine (TCM) dates back to at least 200 B.C. Goji berry benefits were even mentioned in “Shen Nong Ben Cao Jing,” an ancient book detailing the medicinal and agricultural knowledge of the mythical Chinese emperor Shen Nong and the oldest book on Chinese herbs in existence.

Besides the goji berry fruit, other parts of the goji plant too — including the flower, leaf, seed and root bark — have long been praised for their benefits.

Nutrition Facts

As a surprisingly high-protein snack, dried goji berry benefits also offer a good dose of fiber, over 20 different vitamins and minerals, and of course, a wealth of antioxidants.

Nutrition facts for goji berries can vary widely depending on the exact type of berry, how fresh they are and how they’re preserved.

Different sources claim that goji berry benefits include varying degrees of nutrients. Below is a range of the vitamins, minerals and other phytochemicals present in goji berries.

Here are goji berry nutrition facts for 28 grams of dried goji berries (five tablespoons), according to the U.S. Department of Agriculture:

• About 100 calories
• 22 grams carbohydrates
• 4 grams protein
• 3 grams fiber
• 7,500 international units vitamin A (134 percent DV)
• 14 milligrams vitamin C (25 percent DV)
• 12 milligrams iron (10 percent DV)
• 18 amino acids (11 of which are essential)
• 5 sources of healthy, unsaturated fatty acids, including alpha-linolenic acid and linoleic acid
• Phytochemicals, including beta-carotene, zeaxanthin, lycopene, cryptoxanthin, lutein and polysaccharides

How does goji berry nutrition compare to some other popular fruits?

According to Superfoodly, a small serving of dried goji berries has an oxygen radical absorbance capacity (ORAC) score — which measures the antioxidant value of various foods — of 4,310. By comparison, an apple has an ORAC score of 2,568, raisins a score of 3,406, blueberries a score of 4,633 and pomegranate seeds a score of 4,479.

All are good sources of various antioxidants, but goji berries stand apart due to their amino acids (protein), fatty acids and specific antioxidants. It’s rare for a fruit to provide amino acids, especially 11 types that are considered “essential” because the body can’t make them on its own.

Meanwhile, when you compare goji berries and oranges weight for weight as vitamin C foods, goji berries provide up to 500 times more vitamin C!

Related: Top 7 Benefits of Green Tea: The No. 1 Anti-Aging Beverage

Top 8 Goji Berries Benefits

Goji berries have been extensively researched for their ability to generate general feelings of well-being, improve neurologic/psychological traits, support better gastrointestinal health and bowel functions, help build stronger musculoskeletal systems, and improve cardiovascular health. They’re also easy to add to meals to boost energy levels and performance.

Goji berry nutrition benefits include the ability to:

• Reduce blood glucose and help protect against type 2 diabetes
• Reduce hypertension
• Defend against infectious diseases
• Lower the risk for common illnesses, like the cold or a fever
• Fight depression and anxiety or other mood disorders
• Regulate cholesterol levels and keep triglycerides at an ideal balance, thereby helping prevent heart disease
• Protecting skin and eye health, thanks to antioxidants known as beta-carotene and other phytonutrients that help protect skin and eye health.

1. Provide High Levels of Antioxidants and Nutrients

Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of oxidative stress and inflammation, since they fight free radical damage.

One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach, which makes them a great source to help stave off iron deficiency.

2. Improve Immune Function and Fight Cancer

Goji berries are similar to other berries — like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key for building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.

Of the may antioxidants present in goji berries, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.

Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract.

Gojis are also reported to have anti-aging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis.

3. Promote Healthy Skin

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment.

In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji berry juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photo-immune protection.

The results show that drinking goji berry juice increases protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.

4. Protect Eye Health

Goji berry benefits also include the ability to protect eyes from age-related diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress.

One study published in the American Academy of Optometry’s Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increased plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula.

Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells, meaning gojis’ antioxidants act as a natural treatment for glaucoma.

5. Help Stabilize Blood Sugar

Especially useful for people with diabetes, goji berries benefits also help control the release of sugar into the bloodstream, which prevents spikes and dips due to problems balancing glucose levels. Evidence shows that gojis exhibit significant hypoglycemic effects and insulin-sensitizing activity by increasing glucose responsiveness.

As part of a healthy diet, a natural diabetes remedy and a way to increase insulin sensitivity, goji berries are one of the best choices for those with trouble balancing blood glucose levels and its effects.

Reducing sugar intake and increasing responsiveness to insulin are extremely important for the growing number of diabetes cases in the U.S. and other developed nations today, so goji berries make a much better snack alternative and sweetener to high-sugar packaged goods and sugar additives.

6. Detoxify the Liver

Goji berries are believed to offer liver protection and are used along with traditional herbs like licorice root, ganoderma, gynostemma and pentaphylla in many liver cleanses. This is one reason they’re commonly used as a tonic ingredient in soups and to make sweet or savory porridges for people who are sick.

They’re thought to be one of the best ingredients for promoting liver and kidney health, according to TCM, since goji berry benefits the body’s liver and kidney meridians to restore vitality, strength and well-being. This makes them a great kidney stone natural remedy as well as a good food for cleansing the blood.

7. Keep Your Energy and Mood Up

According to a study from the Journal of Alternative and Complimentary Medicine, drinking goji berry juice regularly can help increase energy levels and moods and improve digestive health, too.

Participants who drank goji juice for two weeks had improvements in terms of their feelings of “general well-being,” increased energy levels and better gastrointestinal function. Try having some gojis as a pre-workout snack to get you going and keep your stamina up.

8. Boost Fertility

Traditionally, the Chinese believe that goji berry nutrition benefits the reproductive system and offers increased fertility. Goji berries are believed to increase sperm count and the vitality of sperm.

Evidence shows additional goji berry benefits include treating female infertility in patients with premature ovarian failure and the inability to ovulate normally.

Gojis are mainly used in TCM for treating “yin deficiency,” which is believed to be the “female” aspect of the personality and body. Knowing that goji berry benefits include the ability to increase mood, reduce stress and fight inflammation, TCM practitioners prescribe a dose of six to 15 grams daily for balancing yin and restoring hormonal health.

Results from a study done by the College of Public Health at Wuhan University in China showed gojis protect against testicular tissue damage induced by heat exposure, raise antioxidant activity of superoxide dismutase in the reproductive system, raise sexual hormone levels and protect against DNA oxidative damage to testicular cells. These findings support the folk reputation that gojis are effective for fighting infertility.

Risks and Side Effects

What are the side effects of goji berries? While most people can tolerate goji berries well, possible goji berry side effects can include a stomachache or allergic reaction, especially if you eat them in high quantities.

Like all dried fruit, goji berries do contain sugar, so portion control is important. Eating lots of dried fruit is not necessarily a good choice for people with blood sugar imbalances. Like all dried fruit, it can be easy to overdo it!

Can goji berries make you sick? People who use blood thinners or takes diabetic medications can possibly have negative reactions eating a lot of goji berries.

Are goji berries bad for you if you’re allergic to other berries? In regard to allergies, gojis are not a common allergen and are suitable for children, too, but if you have a known allergy to other berries, you might want to use caution and clear them with your doctor first.

If you notice symptoms like tingling in your mouth, a skin rash, itchiness or other signs of allergies, then you’ll probably need to avoid eating goji berries.

Where to Buy and How to Use

Considered both a fruit and an herb, goji berries are most easily found in health food stores or sold in bulk in Asian and European gourmet markets. To get the freshest, high-quality berries, look for them in either dried packages or sold by weight at specialty bulk food stores, where you might be able to get them at a better price.

Many packaged, high-quality trail mixes or “superfood” dried mixes also include goji berries, so look for them on ingredient labels.

Other ways to find products containing goji berries include:

• Berry pieces in granola bars
• Added to some organic yogurt products
• In juice concentrate
• Sold as a whole fruit purée
• Made into “pulp” powders
• Whole or ground goji berry seeds (which are high in fiber)

One of the reasons some people hesitate to eat more of them is because goji berries tend to be expensive. Like all “superfoods,” the price depends on if they’re organic, pure and naturally sourced.

What does a goji berry taste like?

Goji berries have a naturally sweet but slightly tart taste, very similar to cranberries. Some people also feel they have a slight “herb-like” aftertaste, which makes them especially good for savory recipes as well as sweet.

Gojis look similar to raisins since they’re normally dried, but they have a brighter pink color and a special sweet/tart “bite” to them.

Once you find some goji berries, what can you do with them?

There are loads of ways to easily add more goji berries to your favorite meals. Traditionally, goji berries were cooked before consumption in China and used in recipes like rice congee, almond jelly and Chinese tonic soups, or in combination with chicken or pork, vegetables, and other beneficial plant foods like wild yams or licorice root.

The berries are also boiled to make herbal goji berry tea and goji berry juice or wines (similar to how grapes are used).

• You can eat raw goji berries or soak them in hot water so they plump up a bit.
• A few popular ways to enjoy them are adding some to trail mixes, blending them into smoothies, topping oatmeal or yogurt with a few tablespoons, or tossing some on a salad.
• If you like to cook and bake, keep in mind that dried gojis can be added to baked goods, cooked into sweet sauces, or used as a garnish for roasted veggies or many desserts.

Recipes

Try adding goji berries to these simple and healthy recipes:

• Raw Superfood Carrot Salad Recipe
• Quinoa Banana Oat Pancakes
• Oatmeal Cookies Recipe

Final Thoughts

• Goji berries (Lycium barbarum) are the fruit of from the boxthorn plant that is native to China and other parts of Asia. The goji berry, or  “wolfberry fruit,” has been used in Traditional Chinese Medicine for over 2,000 years due to its ability to help fight disease, enhance digestion and protect against effects of aging
• Usually eaten raw, dried, or in liquid or powder form, versatile goji berries contain a wide range of phytonutrients, vitamins and trace minerals. They are a good source of vitamin A, vitamin C, iron and amino acids.
• Goji berry nutrition benefits include the ability to reduce blood glucose and help protect against type 2 diabetes; reduce hypertension; lower the risk infections, cold or fevers; regulate cholesterol and triglycerides; protect the skin ad eyes; and much more.
• A few popular ways to enjoy goji berries are adding some to trail mixes, blending them into smoothies, topping oatmeal or yogurt with a few tablespoons, or tossing some on a salad.

The post Goji Berry Benefits: The Antioxidant & Anti-Inflammatory Superfruit appeared first on Dr. Axe.

If you’ve been paying attention to the therapeutic aisle at your local health food store, you may have noticed tart cherry juice on the shelf. Not the same as the sweet cherries you snack on in the summer months, tart cherries are smaller and a bright red color, and they’re used to make one of the healthiest drinks out there.

Tart cherries are typically consumed juiced, frozen or dried for their impressive nutrition profile and health benefits. Drinking tart cherry juice has become more and more popular as a natural remedy for issues related to inflammation, such as pain and muscle recovery. It’s considered one of the top healthy drinks and also promotes better sleep and may reduce blood pressure.

Benefits of Cherry Juice

Tart cherry juice contains antioxidants and an impressive lineup of nutrients, including copper, potassium, manganese, magnesium, iron and vitamin A. Research suggests that consuming cherry juice has the following potential health benefits:

1. Aids Sleep

Several studies show a positive relationship between tart cherry juice consumption and better sleep, which is largely attributed to the juice’s effects on melatonin levels. A study published in the European Journal of Nutrition found that when 20 volunteers consumed either tart cherry juice concentrate or placebo for seven days, those consuming cherry juice had significantly higher melatonin levels.

Additionally, participants in the cherry juice group experienced significant increases in time in bed, total sleep time and sleep efficiency.

A serving of tart cherry juice also provides about 30 milligrams of magnesium, an essential mineral that helps enhance sleep quality and improve insomnia.

2. Reduces Inflammation

Drinking tart cherry juice has been proven in studies to reduce inflammation biomarkers that are commonly seen in people with chronic diseases. Because of its anti-inflammatory properties, cherry juice is often used to alleviate pain and swelling, promote faster muscle recovery after exercise, and relieve joint stiffness.

3. Provides Pain Relief

The antioxidant and anti-inflammatory effects of tart cherry juice make it a useful remedy for pain relief for both acute and chronic pain disorders. People who suffer from joint pain, arthritis, gout and any other inflammation-induced pain disorder may find relief from tart cherry juice consumption.

4. May Lower Blood Pressure

Research indicates that cherry juice’s effective anti-inflammatory effects allow it to reduce blood pressure and LDL cholesterol levels, thereby decreasing the risk of cardiovascular disease. A study published in Nutrients found that drinking 480 milliliters of tart cherry juice for 12 weeks reduced systolic blood pressure levels.

However, some studies did not find an effect on blood pressure from cherry juice consumption. A systematic review and meta-analysis published in 2022 suggests that, based on seven trials, cherry juice consumption does not lead to a significant reduction of systolic or diastolic blood pressure — so more research is needed to make a clear determination.

5. Reduces LDL Cholesterol

In a 2018 study published in Food and Function, men and women between the ages of 65–80 years consumed 480 milliliters of tart cherry juice or a control drink daily for 12 weeks. At the end of the study period, participants in the treatment group had lower LDL cholesterol and total cholesterol levels.

The treatment group did, however, have higher levels of glucose after 12 weeks of juice consumption than the control group.

6. Supports Muscle Recovery

A study published in Medicine and Sport Science revealed that tart cherry juice is effective in the prevention, treatment and recovery of soft tissue injury and pain. Among athletes and non-athletes, it has been proven to reduce inflammatory pain, swelling and irritation resulting from muscle injury.

Another study, published in the Journal of International Society of Sports Nutrition, found that ingesting tart cherry juice for seven days prior to and during a strenuous running event can work to minimize post-run muscle pain. Athletes in the study consumed 355-milliliter bottles of cherry juice twice daily for one week.

7. Contains Anthocyanins

Anthocyanins are a type of flavonoid present in cherries and other deeply red, purple and blue foods. They work as antioxidants and protect the body from chronic disease, while also improving immune system function.

Anthocyanins have can enhance exercise performance and recovery, and improve cognitive function, including memory, coordination and motor skills.

How to Make and Consume

You can find tart cherry juice at most grocery or health food stores. Look for an organic option with no added sweeteners or preservatives.

You can also make your own juice at home from fresh tart cherries.

To make tart cherry juice at home, follow these steps:

1. Combine one cup of washed and de-stemmed tart cherries and a cup of water in a blender or food processor.
2. Blend the cherries until the pits and juices come out.
3. Use a sieve to separate the pits and fruit meat.
4. Store in an airtight container in your refrigerator, and use within five days.

There’s no specific recommendation for tart cherry juice consumption, but several studies involve doses of 240 milliliters (eight ounces) once daily for 12 weeks.

Tart cherry juice powder or capsules are also available, with doses typically around 480 milligrams per day. Read the instructions on the label carefully if you’re taking a tart cherry juice supplement.

Risks and Side Effects

An eight-ounce serving of tart cherry juice contains about 159 calories and 37 grams of carbohydrates, so be sure to use it in moderation in order to avoid excess calorie consumption.

Most studies include a 12-week consumption period, so if you’re using tart cherry juice for a longer period of time, consult your health care provider to ensure it’s safe and useful for your specific needs.

If you’re taking blood thinners, speak to your doctor before using tart cherry juice therapeutically because the quercetin content may interact with these types of medications. If you experience adverse reactions to cherry juice, such as digestive problems, discontinue use.

Conclusion

• Tart cherry juice contains antioxidants and an impressive lineup of nutrients, including copper, potassium, manganese, magnesium, iron and vitamin A.
• Research suggests that consuming tart cherry juice has several potential health benefits, including reduced inflammation, better sleep, healthier immune system and cognitive function, and better muscle recovery.
• You can purchase tart cherry juice from most grocery stores or make your own at home by blending tart cherries in water, then sieving the mixture into an airtight container.

The post Tart Cherry Juice Benefits for Inflammation, Sleep, Immune System Health & More appeared first on Dr. Axe.

What looks like a watermelon, tastes like a cucumber and has an oblong shape? It’s winter melon, or ash gourd, and it’s been used in traditional Chinese medicine and Ayurvedic medicine for thousands of years.

Winter melon is an excellent source of antioxidants, dietary fiber and vitamin C. It’s hydrating and low in calories, making it a great addition to filling, satisfying recipes.

What Is Winter Melon?

Winter melon, or ash gourd, is a fruit that’s commonly used in Chinese and Indian cuisine. With the scientific name Benincasa hispida, it’s a member of the Cucurbitaceae or gourd family, along with cucumbers, melons and zucchini. It also goes by the names wax gourd, white gourd and winter gourd.

Why is it commonly called winter melon? It may be because the fruit can be stored for many months, so when it’s harvested during late summer and autumn months, it can be eaten three to four months later in the wintertime.

Ash gourd resembles a large watermelon, but it’s a dark green color and has an oblong shape. The flesh of the fruit is white, as are the seeds, and unlike most fruits, it cannot be consumed raw.

The flesh is typically simmered or steamed, and it’s treated more like a vegetable in Asian and Indian recipes.

Winter melon has a mild taste that’s likened to cucumber and watermelon rind (the white part). It pairs well with sweeter fruits, like watermelon, and in vegetable dishes that include squash and other members of the gourd family.

Nutrition

Winter melon is made up of mostly water, like watermelon, and it’s low in calories. It provides a good amount of fiber and nutrients like vitamin C and riboflavin.

Ash gourd also features health-promoting antioxidants, including flavonoids and carotenes. These compound contribute to the fruit’s potential health benefits.

100 grams of ash gourd contains approximately the following:

• 13 calories
• 3 grams carbohydrates
• 0.4 grams protein
• 0.2 grams fat
• 3 grams fiber
• 13 milligrams vitamin C (14 percent DV)
• 0.6 milligrams zinc (6 percent DV)
• 0.4 milligrams iron (5 percent DV)
• 0.04 milligrams thiamin (3 percent DV)
• 0.4 milligrams niacin (2 percent DV)
• 0.13 milligrams pantothenic acid (2 percent DV)
• 10 milligrams magnesium (2 percent DV)
• 0.05 milligrams manganese (2 percent DV)
• 19 milligrams phosphorus (2 percent DV)
• 19 milligrams calcium (2 percent DV)
• 5 micrograms folate (1 percent DV)

Benefits

1. Provides Antioxidants

Research indicates that ash gourd is rich in polyphenols, flavonoids and anthocyanins. For this reason, it’s known as a functional food that has the potential to reduce inflammation and fight cell damage caused by free radicals.

You’ll find these powerful compounds in winter vegetables like cabbage and carrots and fruits like blueberries and plums.

Antioxidants play a protective role in our bodies by fighting free radical compounds that can cause serious harm. Eating fruits and vegetables rich in antioxidants helps prevent or delay cellular damage that can lead to disease.

One study published in the Indian Journal of Pharmacology found that extracts from winter melon have antioxidant, anti-inflammatory and anti-ulcer effects.

2. Low in Calories

Wax gourd is low in calories and contains a good amount of fiber. It features a range of micronutrients, including vitamin C, B vitamins and zinc, while increasing satiety.

Research suggests that fruits high in fiber can reduce calorie consumption and body weight over time. Adding nutrient-dense, low-calorie foods to your diet is an excellent way to maintain a healthy weight and optimize overall health.

3. Aids Digestion

Did you know that most Americans don’t consume adequate amounts of whole fruits and dietary fiber? Winter melon provides soluble fiber, which slows down digestion and can help digestive issues like constipation.

Research highlights how consuming dietary fiber from fruits can have protective effects against colonic gastrointestinal health, including issues like constipation, IBS and diverticular disease.

Wax gourd also increases satiety, making you feel full longer. The fruit is made up of mostly water, so it’s hydrating and can support healthy digestion and regularity as well.

It’s also considered a natural laxative and diuretic because of its water and fiber content.

4. Considered a “Yin” Food

Like most green vegetables, winter melon is considered a yin food in traditional Chinese medicine, which means that it has refreshing properties. It’s known as an alkaline fruit that has a cooling, neutralizing effect within the body.

It helps refresh the body, and it’s valued for its ability to soothe stomach discomfort and digestive complaints.

How to Eat

Winter melon should not be consumed raw. First, the skin and seeds must be removed. Then the flesh of the fruit can be sliced or cubed and lightly cooked.

The fruit can be simmered, steamed, grilled, roasted and parboiled for about five minutes. The flesh will become softer when cooked, but be sure not to cook it too long or it will become mushy.

Cooked winter melon is added to:

• soups
• stir-fries
• casseroles
• stews
• curries
• cakes, pies and other sweet dishes
• candies
• beverages like juices and smoothies

Winter melon seeds can be roasted and eaten just like pumpkin seeds.

One of the most popular recipes containing this fruit is winter melon soup. The recipe varies a bit, but it usually includes cubed ash gourd, chicken broth, chicken, cured ham and mushrooms. Scallops, scallions and ginger are commonly added as well.

Another popular way to consume the fruit is winter melon tea, which is made by cooking the flesh of the melon with brown sugar. This is a two-hour process that involves cooking down the fruit with sugar to create a syrup consistency. After running the syrup through a strainer, it’s added to hot or cold water to make a sweet tea.

Risks and Side Effects

Consuming wax gourd is safe in normal amounts. It can be added to recipes and beverages just like watermelon and cucumber.

It’s not common to experience allergic reactions from winter melon, but if you experience stomach discomfort and any other adverse side effect, stop consuming the fruit immediately.

Conclusion

• Winter melon is a large, mildly sweet fruit that’s commonly used in Asian and Indian recipes.
• It’s lightly cooked and added to soups, stir-fries, casseroles, sweet dishes and beverages to provide fiber and a range of micronutrients.
• Ash gourd is filling and hydrating. It’s known as a yin food that refreshes the body and has a cooling effect on the digestive system.

The post Winter Melon for Digestion, Weight Loss & More appeared first on Dr. Axe.

There’s something comforting and refreshing about having a glass of orange juice with breakfast. Its bright orange color and sweet flavor is a common favorite — but is orange juice good for you, and how do you know what type to drink?

Providing the benefits of orange nutrition, the fruit’s natural juice can be consumed by kids and adults to boost heart, brain and bone health. But it’s wise to wonder whether or not juice is healthy because of the commonly added ingredients. When you stick to 100% orange juice and drink it in moderation, you’re reaping the benefits of its many powerful antioxidants and micronutrients.

Orange Juice Nutrition Facts

Fresh-squeezed orange juice is rich in nutrients, including vitamin C and B vitamins, but it’s also relatively high in calories, especially for a beverage that’s low in fiber.

One cup (about 248 grams) of fresh orange juice contains roughly the following:

• 112 calories
• 25.8 grams carbohydrates
• 1.7 grams protein
• 0.1 grams fat
• 0.5 grams fiber
• 124 milligrams vitamin C (207 percent DV)
• 74.4 micrograms folate (19 percent DV)
• 0.2 milligrams thiamine (15 percent DV)
• 496 milligrams potassium (14 percent DV)
• 296 international units vitamin A (10 percent DV)
• 27.3 milligrams magnesium (7 percent DV)
• 1 milligram niacin (5 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.1 milligrams riboflavin (4 percent DV)
• 42.2 milligrams phosphorus (4 percent DV)

Is Orange Juice Healthy? Potential Benefits

Fresh orange juice is loaded with nutrients, including health-promoting antioxidants, but consuming too much of it does have its drawbacks. Orange juice is high in calories and sugar, and it’s not a very high-fiber food like many other fruits.

For these reasons, it should only be consumed in small amounts, like a half cup of fresh juice daily or less.

When consumed wisely, orange juice health benefits include the following:

1. Excellent Source of Vitamin C

Orange fruit is one of the top vitamin C foods. This important nutrient plays a role in protecting the heart, allowing for the proper absorption of nutrients and repairing connective tissue.

It also promotes healthy skin and collagen formation, reduces inflammation and free radical damage, and supports heart health.

Vitamin C is also well known to improve immune system function. It has been shown to help improve outcomes of respiratory illness and shorten the duration of symptoms.

2. Provides B Vitamins

Orange juice is a good source of B vitamins, including folate, thiamine, niacin and pantothenic acid. These nutrients help build strong bones, promote healthy brain function and support heart health.

Vitamins like thiamine help maintain healthy metabolism, improve mood and energy levels, and enhance learning.

3. Contains Potassium

Potassium is an essential nutrient that’s used to maintain fluid and electrolyte balance, and it is required to maintain the healthy function of several body organs, including the heart, brain and kidneys.

Potassium can help lower blood pressure, reduce the risk of stroke, and support healthy growth and development,

4. Rich in Antioxidants

Oranges are packed with health-promoting antioxidants, such as bioflavonoids hesperidin and hesperetin. In studies, these antioxidants have been shown to help neutralize free radicals, reduce oxidative damage to cells and fight inflammation.

One report indicates that “the content of flavonoids in a glass of orange juice is about 60 percent of daily recommended intake of these substances.”

5. May Improve Heart Health

Studies indicate that consuming citrus fruits can help protect the body from heart disease and lower LDL cholesterol levels. One study published in the Journal of Epidemiology found that frequent intake of citrus fruit reduced the incidence of cardiovascular disease, especially stroke, in both men and women.

6. May Boost Gut Health

A 2019 study published in the Journal of Medicinal Food suggests that drinking orange juice can positively affect the composition and metabolic activity of your microbiota by increasing beneficial bacteria. This research, conducted on healthy women, also found that drinking orange juice also improved cholesterol levels and insulin sensitivity.

7. Reduces Inflammation

Research published in 2022 found that consuming 100 percent orange juice, without added sugars, was able to positively impact inflammatory systems and reduce inflammation among healthy adult participants.

Risks and Side Effects

Orange juice is naturally high in calories and sugar, and when even more sugar is added to it in store-bought products, it can increase your risk of increased blood sugar levels and weight gain.

When drinking orange juice, practice portion control, and stick to about half a cup or less. Opt for fresh-squeezed orange juice, and avoid products that are made with added sugars and other potentially harmful ingredients.

It is possible to have a citrus fruit allergy, which can lead to allergy symptoms after consuming orange juice. If you experience swelling, redness or trouble breathing after drinking orange juice, discontinue use immediately, and speak to your doctor.

Also keep in mind that orange juice is very acidic and may aggravate acid reflux symptoms and heartburn for some people. If drinking orange juice causes belching, nausea or a burning feeling in your chest, stop drinking it.

How to Make Orange Juice (Recipes)

If you’re looking for the healthiest type of orange juice, choose fresh-squeezed options. These are available in some health food and grocery stores, or the juice can be made at home for a much lower cost.

To make orange juice at home, you can use a juicer and add the peeled fruit. That’s the easiest method, but if you don’t have a juicer, you can use a blender.

Here’s how:

1. Remove the white layers, and separate the segments.
2. Then add the pieces to a blender, and blend only until the juices come out while the fruit is still pretty pulpy.
3. Use a strainer to separate the juice entirely.
4. You can also use a handheld juicer by cutting the orange in half, placing it over the juicer, and pressing down while you move it back and forth.

If you’re buying orange juice from a store, opt for a product that is 100 percent orange juice and has no added sugar. Many orange juice products in the grocery store are fortified, containing added calcium and vitamin D.

Be cautious of orange juice concentrate because some brands contain barely any real orange juice. They may have added sugars and even colorings to be used in punches and cocktails.

Want to get creative with orange juice? Try this Orange Carrot Ginger Juice recipe that’s packed with vitamin C and provides carrots and cucumber. It’s a tasty and easy way to get kids to consume important nutrients.

Conclusion

• Fresh orange juice is loaded with nutrients, including vitamin C and health-promoting antioxidants, but consuming too much of it does have its drawbacks. It’s high in calories and sugar and should only be consumed in moderation.
• Stick to about half a glass of orange juice per day or less in order to avoid blood sugar spikes and excessive calorie intake.
• The best type of orange juice is 100% pure juice, without added sugars or flavors. You can make it at home with a juicer, blender or hand juicer, or look for fresh-squeezed juices at your local health food store.

The post Is Orange Juice Good for You? (Benefits, Nutrition & More) appeared first on Dr. Axe.

Eating seasonally may feel a bit tougher to pull off in the winter — however, the benefits of this approach by eating winter fruits and vegetables are still the same, including a higher intake of certain nutrients, help supporting local farmers, plus better taste and value.

While farmers markets open in the spring, summer and fall tend to draw in the largest crowds, those that remain open during the coldest months of the year still have plenty to offer.

Which fruits grows in winter? Winter fruits in season include those in the citrus fruit family, like oranges and grapefruit, as well as kiwi and winter melon. By emphasizing cold-weather produce in your diet, you’ll obtain important nutrients that support your immune system and more, such as vitamin C, fiber and magnesium.

Top 12 Winter Fruits

The availability of winter fruits in different regions depends on the specific temperature, as well as the use of farming methods, such as green houses and hoop houses that help crops grow in cooler climates.

In tropical regions, such as those located close to the equator, it’s possible to grow many fruits year-round, such as bananas, coconut and avocado. But in much of North America, the range of fruits available in the dead of winter is a bit more limited.

What are examples of winter fruits? Here are the top 12 winter fruits to add your diet:

1. Oranges

There are many types of oranges in existence, including cara cara, navel, mandarin, minneola, blood oranges and others. Some types are available year round, but in the U.S., oranges are in peak season during the winter, when they grow abundantly in states such as Florida, California, Texas and Arizona.

They’re more well-known for providing lots of vitamin C, but oranges are also rich in flavonoids, such as hesperidin.

2. Clementines

Clementines are basically small oranges. They are technically types of mandarin oranges that are made from crossing two different orange species.

In stores they’re sometimes called “halos” or “cuties” and tend to be sold in big boxes or bags. They’re popular among children since they’re easy to peel and often seedless, and they’re a great way to obtain vitamin C.

3. Tangerines

Tangerines are types of sweet oranges that tend to be smaller than bigger types, such as cara caras and navels. Like other oranges, they provide vitamin C, with about 25% of your daily needs in one medium tangerine.

4. Grapefruits

Much like other citrus fruits, grapefruits grow in the U.S. predominately in California, Texas, Florida and Arizona. They are in season usually from January to the late spring.

Grapefruit is high in vitamin C plus vitamin A, as well as health-promoting phytochemicals like lycopene and beta-carotene, limonoids like limonin, and flavonoids like naringenin. These have the ability to fight free radical damage and oxidative stress that contribute to aging and chronic disease development.

5. Kumquat

Kumquats are tiny citrus fruits that have a sweet and tart flavor. Hailing from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber.

Unlike other citrus fruits, kumquats can be consumed with the skin on. Although the pulp has a distinctly sour flavor, the skin actually provides an extra dose of sweetness and is full of protective compounds.

6–7. Lemons and Limes

While you can find lemons and limes in grocery stores all year, certain types, such as Meyer lemons, are in season in the middle of winter. Meyer lemons are described as sweeter than regular lemons and are often used in baking and cocktails.

There are many reasons to enjoy lemons and limes. For instance, they’re full of acidic flavor but low in calories and generally low in sugar.

They also provide powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin.

8. Kiwi

Kiwi is a small, fuzzy fruit with a seedy, green inside that is harvested in winter through spring. It’s exceptionally high in vitamin C, with more than 100% of your daily needs in one small kiwi. Plus, it provides a good amount of vitamin K in addition to potassium and vitamin E.

9. Winter Melon

Winter melon, also called ash gourd, is an excellent source of antioxidants, dietary fiber and vitamin C. This melon has a dark green color and an oblong shape.

The flesh of the fruit is white, as are the seeds, but unlike most fruits, it cannot be consumed raw. Instead, it’s typically simmered or steamed and treated more like a vegetable than a fruit in Asian and Indian recipes.

10. Pomegranates

Pomegranate is a red, sweet and sour fruit that is filled with many small seeds. The seeds contain tons of antioxidants, as does pomegranate juice, including flavonoids that are linked to cancer prevention, detoxification, heart health and more. This fruit is also high in vitamin K, vitamin C, folate and potassium.

11. Cranberries

Cranberries are red winter berries that are high in antioxidants and nutrients associated with prevention of some cancers, infections, markers of heart diseases and inflammation. These include compounds such as anthocyanins, quercetin, benzoic acid and epicatechins.

Additionally, cranberries provide vitamin C, manganese, vitamin E and vitamin K.

12. Persimmon

Persimmon is a round, orange fruit native to Asia that’s high in vitamin A, vitamin C  and manganese. It also contains antioxidants, such as gallic acid and epicatechin gallate, two compounds that are associated with health perks such as reducing cholesterol levels, inflammation and high blood pressure.

According to the U.S. Department of Agriculture, depending on your location, other fruits available in the winter can include:

• Pummelos
• Apples
• Pears
• Pineapple
• Bananas
• Papaya
• Passionfruit
• Coconut
• Avocados
• Currants

Related: Top 20 Summer Fruits and How to Add Them to Your Diet

Health Benefits

Adding winter fruits, such as oranges, cranberries, pomegranate and kiwi, to your diet is a great way to boost your vitamin C and antioxidant intake. Here’re more about the benefits of eating winter fruits:

• High in vitamin C — This essential nutrient and antioxidant helps support immunity, provides cancer-fighting properties, and improves brain, skin and heart health.
• Good sources of vitamin A  —  Vitamin A is another antioxidant that is tied to eye/vision health, cardiovascular health and skin health.
• Provide fiber — Dietary fiber found in fruit is needed for digestive and gut health. Fiber helps prevent constipation, keeps your appetite in check, supports healthy cholesterol levels and “feeds” friendly probiotic microbes living in your gut microbiome.
• Support healthy cognitive function— Antioxidants such as flavonoids and polyphenols found in fruits have been shown to boost brain function and decrease cognitive decline.
• Can help support cardiovascular health — Fruits such as grapefruit and pomegranate can help keep cholesterol levels within a healthy range and decrease levels of systolic blood pressure, which may help protect against heart disease and stroke.
• May help fight cancer — Citrus fruits, kiwi and others are jam-packed with beneficial compounds that fight oxidative stress to protect against cell damage. Antioxidants are thought to play a central role in health and disease, with some research showing that they could aid in the prevention of many chronic conditions, including cancer.
• Protect bones — Some fruits provide minerals that help fortify your bones, such as potassium and vitamin C.
• Protect against kidney stones —  Some fruits can help increase levels of citrate in the urine to prevent the formation of kidney stones.
• May help with weight loss — Winter fruits have a high water content and are low in calories yet brimming with fiber, making them a great choice if you’re looking to fill up on less calories.
• Help heal injuries faster and reduce joint pain — Cranberries, pomegranate and other fruits have anti-inflammatory and antioxidant effects that support healing of connective tissues.
• Reduce the risk of infections — Antioxidants and antimicrobial compounds found in winter fruits can help kill bad bacteria and naturally help treat urinary tract infections, bladder infections and even acne.

How to Add Them to Your Diet (Recipes)

Winter fruits can be enjoyed in many ways, such as by simply peeling and eating them as a snack, juicing them, adding them to fruit salads, or sectioning them and enjoying with some yogurt or cottage cheese and granola. If you find citrus fruits like grapefruit to be a bit too sour, try topping with a small amount of raw honey.

Other uses for citrus fruits, including grapefruit, blood oranges, lemons and limes, include adding them to mocktails or low-sugar cocktails, marmalades, and healthy desserts, like key lime pie, orange cake or lemon muffins. Lemon and lime juice also help zest up the flavor of salad dressings, marinades, fresh pressed juices, smoothies and more.

Cranberries are a great addition to poultry, meat or fish, along with sauces and jams. Pomegranate seeds have a healthy snack, are great on oatmeal or with yogurt, and can be juiced to make a healing beverage.

Here are recipe ideas using some of the winter fruits listed above:

• Cranberry Apple Cider
• Strawberry Kiwi Smoothie
• Chia Spiced Chia Seed Pudding with Pomegranate Seeds
• Orange Tahini Dressing
• Healthy Key Lime Pie
• Secret Detox Drink
• Beet and Pomegranate Salad Recipe
• Orange Carrot Ginger Juice

Keep in mind that aside from winter fruits, you’ll also benefit from consuming winter vegetables, such as:

• broccoli
• Brussels sprouts
• endive
• cabbage
• beets
• celeriac

Risks and Side Effects

Although fruits are associated with a long list of benefits, it’s important to remember that fruits also contain a high amount of sugar and not much protein or healthy fats, so eating them as part of a balanced diet is best.

Compared to whole fruit, fruit juice is also significantly higher in calories, which can contribute to weight gain. Therefore, it’s best to opt for whole fruit over fruit juice whenever possible.

Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. For this reason, it’s important to keep your intake in moderation and enjoy with a variety of other fruits.

Certain types of fruit may also interact with medications. Specifically, grapefruit, tangelos and Seville oranges contain a chemical known as furanocoumarin, which can block the activity of a specific enzyme needed to break down some medications, such as statins and benzodiazepines.

If you take any prescription medications, be sure to talk to a trusted health care professional before consuming new fruits to prevent interactions.

Additionally, keep in mind that kiwi allergies are somewhat common and responsible for 10 percent of all food allergy reactions in children. People with allergies to latex and other fruits like avocados and bananas should be especially cautious.

Conclusion

• Are any fruits in season in winter? Yes — these include citrus fruits like oranges, lemons, limes, grapefruit and tangerines, plus kiwi, pomegranate, winter melon and cranberries.
• Studies show that these fruits may help improve digestive health, boost brain function, increase weight loss, combat cancer cell growth, prevent kidney stones and enhance heart health.
• While some fruits can be juiced, whole fruits should be prioritized over fruit juice, as juices are generally higher in calories and sugar but lower in fiber.
• Besides enjoying fruits as a simple snack, try adding these fruits to healthy desserts, oats, yogurt bowls, salads, side dishes and smoothies.

The post Top 12 Winter Fruits for Health (Plus How to Add Them to Your Diet) appeared first on Dr. Axe.

Coconuts are considered one of the healthiest fruits in the world, and for good reason. They are packed with healthy fats, antioxidants and important micronutrients and help protect organs. Today, coconut is used in a number of food products, including coconut oil, flour, milk and water.

The fruit can be found in just about every aisle of the grocery store in one way or another.

The fruit packed with nutrients, including medium-chain triglycerides that have several health benefits. It’s a quick source of energy for the body and helps fight infections and chronic disease.

Types of Coconut Products

There are several types of products made from coconut, and they all serve different purposes in cooking and body care. Here’s a breakdown of what forms of the fruit you’ll find at your local store:

• Coconut meat: The inner white lining of the outer husk is the meat. It’s firm and can be scraped from the inside and eaten raw or used to make other coconut products, like oil, milk and flour. Dried coconut meat is often used as a snack or added to baked goods, yogurt parfaits and more.
• Coconut oil: Made by pressing dried or fresh coconut meat, coconut oil is made up of fats in the fruit that become liquid when temperatures hit about 78 degrees Fahrenheit. Coconut oil for skin, hair and cooking is very popular because of its antibacterial, anti-inflammatory and soothing properties.
• Coconut milk: The liquid (also called coconut cream) found inside mature coconut meat, coconut milk contains natural fatty acids and can be used in smoothies, baked goods and sauces for a creamy texture. It can be found boxed and in cans at most grocery stores but can also be made at home. To make coconut milk, chop and blend the meat until it creates a thick liquid, then strain it.
• Coconut flour: It’s not actually “flour” but made from ground and dried coconut meat to create a flour-like texture that can be used in baking. Coconut flour doesn’t contain any grains, and it’s a favorite among gluten-free and Paleo dieters. It has become widely available in grocery stores and can be used to make pancakes, muffins, cookies and other goods that require a floury substance.
• Coconut water: The clear liquid found inside a young, green coconut, coconut water contains vitamins, minerals and phytochemicals. Coconut water is consumed for electrolyte replacement and supporting detoxification.
• Coconut butter: Not your typical butter, coconut butter is made from the fruit’s meat when it’s ground to create a butter-like consistency. It can be used as a topping to baked goods or in recipes to provide a creamy texture.
• Coconut sugar: Although not from the coconut fruit, coconut sugar is made from the sap of the palm tree’s flower bud stem. The sap is boiled and dehydrated, leaving behind brown-colored sweet granules that can be used in baking and cooking.
• Coconut aminos: It contains only two ingredients, coconut tree sap and sea salt. Coconut sap is “tapped” from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and blended with sun-dried, mineral-rich sea salt for coconut aminos.

Nutrition Facts

Coconuts are rich in nutrients, namely healthy medium-chain fatty acids. The three fats most abundantly found in them include caprylic acid, lauric acid and capric acid.

Unlike long-chain fatty acids found in plant-based oils, medium-chain fats are easier to digest, provide immediate energy and aren’t readily stored as fat.

One cup (about 80 grams) of shredded raw coconut meat contains roughly the following:

• 283 calories
• 12.2 grams carbohydrates
• 2.7 grams protein
• 26.8 grams fat
• 7.2 grams fiber
• 1.2 milligrams manganese (60 percent DV)
• 0.3 milligrams copper (17 percent DV)
• 8.1 micrograms selenium (12 percent DV)
• 1.9 milligrams iron (11 percent DV)
• 90.4 milligrams phosphorus (9 percent DV)
• 285 milligrams potassium (8 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 25.6 milligrams magnesium (6 percent DV)
• 20.8 micrograms folate (5 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 2.6 milligrams vitamin C (4 percent DV)

Benefits

Coconut is a versatile food that can be added to a variety of recipes, from breakfast to baked goods and sauces. In recent years, more and more food products are made with coconut, especially as a healthy alternative to conventional products made with plant-based oils and wheat flour.

Here are some of the top coconut benefits:

1. Provides Energizing Healthy Fats

A majority of the fats in this fruit are medium-chain triglycerides (MCTs), which metabolize in the body differently than other types of fats. MCTs serve as an immediate source of energy that goes through a three-step process to be turned into fuel, as opposed to long-chain fatty acids that go through a 26-step process.

MCTs are easier to digest, and they’re smaller in size, allowing for easier cell permeability. These fats aren’t stored as fat. They’re processed by the liver and converted into energy immediately.

Additionally, the healthy fats help improve brain and memory function, reduce inflammation, and may help improve levels of good (HDL) cholesterol. Recent research also suggests that eating MCTs may reduce your calorie intak compared to the effects of long-chain fatty acid consumption.

2. Rich in Manganese

Coconut is an excellent source of manganese, an essential mineral that’s needed for several body functions. Studies indicate that manganese supports bone health, cognitive function and the respiratory system. It also helps maintain healthy iron levels, speeds up wound healing and helps with weight loss.

3. Has Antibacterial Effects

Coconut contains lauric acid, which has been found to have antibacterial properties. Lauric acid is a particular type of fatty acid that has impressive immune-enhancing effects. It converts to monolaurin in the body, which is known as a powerful antibacterial agent.

For this reason, coconut is often used on hair, skin and teeth to kill bacteria, and it can be eaten to inhibit bacterial infections, such as staph or food poisoning. Additionally, lauric acid and other fats help fight fungal and viral infections.

4. Provides Fiber

Coconut is a good source of fiber, which helps regulate healthy digestion, reduce LDL cholesterol and triglyceride levels, and strengthen the colon walls. Eating high-fiber foods also supports healthy blood sugar control and prevents insulin resistance.

5. Contains Powerful Antioxidants

Consuming coconut has proven to improve human antioxidant status, meaning it helps prevent fat and protein oxidation that can lead to disease. The main antioxidants found in coconuts include caffeic acid, salicylic acid and gallic acid. These help neutralize free radicals and protect cells from damage.

Risks and Side Effects

A coconut allergy is possible, but it’s rare. If you experience allergy symptoms, such as itchiness, redness, swelling or trouble breathing, stop consuming coconuts immediately.

Just because a product is made with coconuts doesn’t mean it’s healthy. Many items, including dried coconut and coconut oils, may be bleached, refined, chemically processed or include added ingredients, like sugars and preservatives. Make sure to read the label carefully and choose products made from extra virgin coconut oil whenever possible.

This fruit is high in calories, so it should be consumed in moderation. A little goes a long way and will boost energy levels almost immediately, but don’t overeat foods made with it.

How to Open a Coconut (Plus Recipes)

Coconuts have a hard outer husk that protects the nutritious fruit meat inside. It may seem nearly impossible to open, but there is a method that makes it much easier.

A mature coconut has a hard shell with brown hairy fibers on the outside. If you’re choosing one to purchase, make sure there are no cracks or moldy areas.

Here’s how to open one:

1. To open it, start by poking three holes into one end with a clean skewer or screwdriver. This is to release the water, so you’ll want to place a cup underneath to empty the fruit.
2. Next, hold the coconut with a kitchen towel, and using a clean hammer or mallet, tap the equator of the fruit, going all the way around until it cracks in half. Then use the mallet to break the fruit into a few large pieces.
3. Finally, use a butter knife to lift the meat away from the shell. If there’s any brown skin left behind, use a peeler to remove it.

Now you have fresh coconut meat and water! The meat can be grated or chopped to make an excellent topping or snack.

Wondering about other ways to use coconut products? Here’s a rundown of food and body care recipes to get you started …

Food Recipes:

• Coconut Flour Pancakes
• Coconut Yogurt Chia Seed Smoothie Bowl
• Chocolate Caramel Coconut Flour Brownies
• Thai Coconut Chicken Soup
• Coconut Kefir

Body Care Recipes:

• Homemade Anti-Dandruff Shampoo with Coconut Milk
• Homemade Coconut Lavender Shampoo
• Coconut Pulling For Healthy Teeth and Gums
• DIY Hair Mask for Damaged Hair
• DIY Coffee Scrub

Conclusion

• Coconut is known as one of the healthiest foods on the planet, which is why it’s used to make several healthy food and body products. From coconut oil to coconut milk and flour, there are many forms of the fruit out there.
• It is consumed around the world because it’s loaded with nutrients, including healthy fats, fiber and minerals like manganese. It also aids digestion, boosts bone and brain health, and help fight bacteria.
• It can be used in recipes, on your skin and hair, and even to clean your teeth.

The post Coconuts: Top 5 Coconut Benefits + How to Eat appeared first on Dr. Axe.

Whether you’re using canned pumpkin to make homemade pumpkin bread or toasting pumpkin seeds after carving one at home, you might be curious about what type of pumpkin nutrition benefits there are.

Considering it’s one of the greatest sources of vitamin A, plus rich in other antioxidants and nutrients like fiber, pumpkin benefits include the ability to help support skin and eye health, keep blood pressure levels healthy, and even fight certain types of cancer.

Pumpkin Benefits

Is pumpkin a vegetable or fruit?

According to the Better Health Foundation, although we typically think of pumpkins as vegetables (since they are a type of squash), they are technically fruits. That’s because fruits are edible products of seed-bearing, flowering plants.

From a botanical standpoint, a pumpkin is a cultivar of winter squash that usually comes from the Cucurbita pepo  or Cucurbita maxima plants. It’s a member of the Cucurbitaceae plant family, which means it’s related to veggies and fruits like watermelon, zucchini and cucumber.

Less commonly, edible pumpkins are also sourced from squash cultivars including C. argyrosperma and C. moschata.

Not only can you eat the “flesh” of pumpkin (the smooth, orange filling), but you can also enjoy the seeds and even the leaves and juices from the plant, which are full of nutrients, including healthy fatty acids.

Pumpkins are thought to be native to North America, specifically Northeastern Mexico and the Southern U.S.

They are actually one of the oldest domesticated plants. It’s believed that tribes native to North America have been growing them since at least 5,000 BC.

What are the benefits of eating pumpkin? Here are five reasons to include pumpkin in your diet:

1. Very High in Vitamin A/Beta-Carotene and Other Antioxidants

According to one review focused on pumpkin nutrition benefits, this type of squash “contains several phyto-constituents belonging to the categories of alkaloids, flavonoids, and palmitic, oleic and linoleic acids. Various important medicinal properties including anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory and others have been well documented.”

Beta-carotene is one type of carotenoid antioxidant that is responsible for pumpkins’ signature orange color. Beta-carotene is found in cancer-fighting fruits and vegetables that may help reduce the risk of some types of cancer, including colon and prostate cancer.

Studies have shown that eating produce rich in vitamin A/beta-carotene may not only defend against cancer, but also protect vision, prevent macular degeneration, and boost heart and neurological health. This is due to vitamin A’s ability to counteract oxidative stress and free radical damage, which harm healthy cells and neurons.

One study even concluded that high-beta-carotene diets can lower risk of all-cause mortality. Additionally, there’s evidence that high beta-carotene consumption can offer protection against obesity and risk factors for metabolic syndrome.

It’s thought that vitamin A is a potent regulator of adipose (fat) tissue development and is therefore important for obesity prevention.

2. Good Source of Vitamins C and E

Vitamin C that is found in pumpkin can help protect cells and tissues from damage — plus it supports synthesis of collagen protein, which forms and strengthens skin and other connective tissues. Vitamin C is also important for healthy immune system function, cancer prevention and neurological health.

Another vitamin with antioxidant effects that is found in pumpkin is vitamin E. Diets rich in vitamin E are linked to a reduced risk for heart disease, hormonal problems like PMS, Alzheimer’s disease, and skin issues like acne and wrinkles.

Vitamin E also seems to help prevent damage from free radicals and may decrease the risk of certain types of cancer, including colorectal and prostate cancer.

Pumpkin seeds are also sources of cancer-fighting compounds, which is why these seeds have been used in folk medicine as remedy for kidney, bladder and prostate cancer, along with other disorders such as erectile dysfunction, for centuries. Like vitamin C and vitamin E, pumpkin seed oil that is made from the seeds can help defend against skin damage and slow-healing wounds due to antioxidants, such as tocopherols, fatty acids and phytosterols.

3. Can Help Regulate Heart Health and Blood Pressure

Each one-cup serving of cooked pumpkin provides about 16% of your daily potassium needs. Potassium is an electrolyte that many adults lack in their diets, considering it’s primarily found in veggies and fruits such as bananas, potatoes, squash and avocados.

Consuming plenty of potassium offers benefits such as lowering the risk of high blood pressure, heart disease and having a stroke. It counteracts the effects of sodium in your diet, which many people eating a “standard American diet” consume too much of, helping to prevent hypertension.

In addition to potassium, pumpkin and pumpkin seeds provide other nutrients that promote cardiovascular health, including fiber and vitamin C. Fiber can promote healthy cholesterol levels, while vitamin C defends against oxidative stress.

4. Provides Fiber, Which Supports Metabolic and Gut Health

Studies show that eating a diet rich in plant foods, especially those high in antioxidants and fiber, helps decrease the risk of a number of chronic diseases — including metabolic syndrome, obesity and type 2 diabetes.

Fiber aids in gut health by promoting elimination and preventing constipation. It also “feeds” healthy probiotic bacteria in the gut and helps them thrive, while also helping to manage blood levels.

Another benefit of a high-fiber diet is that it helps make you feel full, which can allow you to control your calorie intake more easily and potentially manage your weight.

5. Provides Manganese and Copper

Adding pumpkin to your diet is beneficial for bone health because manganese helps defend against loss of bone density and fractures. Additionally, manganese has some anti-inflammatory properties and plays a role in cognitive, metabolic and joint health.

Copper is another mineral found in pumpkin that has a number of roles in helping form hemoglobin and collagen in the body. Copper also helps with synthesis of several enzymes and proteins that are involved in energy metabolism, DNA synthesis and respiration.

Related: What Is Hubbard Squash? Nutrition, Benefits, Recipes & More

Nutrition Facts

There are many things to love about pumpkin nutrition — including that this “fruit” is high in fiber, low in calories, basically fat-free, and full of vitamins and minerals, including vitamin A, vitamin C, potassium, copper, manganese and more. 

Pumpkin seeds (also called pepitas), on the other hand, are high in manganese, iron, zinc, magnesium, phosphorus, amino acids and even some antioxidants, such as phenolic compounds, vitamin E and carotenoids. Even the peel of pumpkin provides anti-inflammatory compounds that can help fight disease.

Additionally, pumpkin seed oil is created from this plant, which is a thick oil pressed from roasted pumpkin seeds that is high in beneficial fatty acids, such as oleic acid and alpha-linolenic acid.

According to the U.S. Department of Agriculture, one cup (approximately 245 grams) of boiled, unsweetened, mashed pumpkin contains about:

• 49 calories
• 12 grams carbohydrates
• 1.8 grams protein
• 0.2 grams fat
• 2.7 grams fiber
• 12,231 international units vitamin A (245% DV)
• 11.5 milligrams vitamin C (19% DV)
• 564 milligrams potassium (16% DV)
• 0.2 milligrams copper (11% DV)
• 0.2 milligrams manganese (11% DV)
• 0.2 milligrams riboflavin (11% DV)
• 2 milligrams vitamin E (10% DV)
• 1.4 milligrams iron (8% DV)
• 73.5 milligrams phosphorus (7% DV)
• 22 micrograms folate (6% DV)
• 22 milligrams magnesium (6% DV)
• 0.1 milligrams thiamine (5% DV)
• 1 milligram niacin (5% DV)
• 0.1 milligrams vitamin B6 (5% DV)
• 0.5 milligrams pantothenic acid (5% DV)
• 36.7 milligrams calcium (4% DV)
• 0.6 milligrams zinc (4% DV)

Is pumpkin a carb or protein?

One serving of pumpkin, equal to about 1/2 cup to one cup, contains more carbs than protein. While it’s relatively high in carbs for a veggie (which is how it’s treated, rather than a fruit), it’s also high in fiber. This lowers its net carb count.

For example, one cup of pumpkin has about nine grams of net carbs, which makes it moderately high in carbs if you follow a low-carb diet but not very high overall.

Pumpkin is not a very high source of protein, although it does contain several grams per serving. If you follow a plant-based diet and are looking for plant proteins, better option include beans, legumes, whole grains, nuts and seeds.

Pumpkin seeds, as opposed to the flesh of the fruit, are a bit higher in protein.

How to Add to Your Diet

In grocery stores and farmers markets you can find both fresh/whole pumpkins and canned pumpkin puree. The canned type is easier to use — you simply pop open the can, and it’s ready to go — however freshly carved and cooked pumpkin may taste a bit better and pack in even more antioxidants.

If you do choose to buy and cook whole pumpkins, look for those that feel heavy for their size, are firm, smooth and have no noticeable rotting spots. 

Pumpkin is used in a variety of cuisines around the world, including Chinese, Japanese, Korean, African, Cajun and Creole recipes. It pairs well with spices and flavors such as:

• cinnamon
• ginger
• cardamom
• turmeric
• nutmeg
• cayenne
• vanilla
• black pepper

Of course, in the U.S. it’s most popular during the fall when it takes center stage in recipes like pumpkin bread, lattes and muffins. It can also be used to make healthy desserts, puddings, soups, preserves and “butters,” and roasted and used in salads.

One secret benefit of using pureed pumpkin in recipes is that its natural sweetness and smooth texture can help cut back on the need for added sugar and fats like cheese, cream or oil.

Try some of these favorite pumpkin recipes:

• Pumpkin Spice Latte Recipe
• Gluten-Free Pumpkin Bread
• Pumpkin Marmalade
• Pumpkin Soup
• Spicy Roasted Pumpkin Seeds

Risks and Side Effects

Who should not eat pumpkin? If you’re allergic to other types of winter squash, avoid consuming pumpkin.

Like other canned goods, some canned pumpkin products are high in sodium, so stick to about one cup per day. You’ll also want to read ingredient labels carefully to avoid products with added sugar.

Conclusion

• Pumpkin is a type of winter squash that is technically a fruit. It’s an excellent source of vitamin A, plus supplies you with vitamins C and E, fiber, potassium, manganese, and more.
• Pumpkin nutrition can help support healthy eyes/vision, skin, a strong immune system, and cardiovascular, digestive and skeletal health.
• You can either purchase canned pumpkin puree (opt for the unsweetened type) or make your own. Use the flesh/puree in recipes including desserts, soups, pies, marmalades, muffins, breads and lattes.
• The seeds are also rich in healthy fatty acids and minerals. They can be roasted and snacked on or added to salads and trail mixes.

The post Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More) appeared first on Dr. Axe.

What fruits are loaded in health-promoting antioxidants; contain disease-fighting phytochemicals; provide fiber, amino acids and micronutrients; and are so versatile they can be added to almost any sweet recipe? Berries.

Berries are among the healthiest foods on the planet because of their beyond impressive nutrition profiles and antioxidant content. Adding them to your diet supports a healthy immune system, along with digestive, cardiovascular and cognitive functions, while keeping you full and boosting energy levels.

What types of berries are the healthiest? Here’s a breakdown of the best berry options and how to use them in everyday recipes.

Top 12 Healthiest Berries

1. Blueberries

Perhaps the most well-known berry out there, the blueberry is considered a top superfood because of its antioxidant content and nutritional value. The antioxidants in blueberries fight oxidative stress that can cause major health issues, including cancer, neurodegeneration and early aging.

Blueberries are also beneficial because of their fiber content, aiding digestion and supporting weight loss. They are used in a variety of ways, including as an ingredient in baked goods, yogurt parfaits, oatmeals, salads and more.

2. Blackberries

Rich in vitamin C, vitamin K and manganese, blackberries support immune system function, reduce inflammation and promote a healthy cardiovascular system. Blackberries also have a ORAC (Oxygen Radical Absorbance Capacity) score of 5,905, making them one of the highest antioxidant foods that has been shown to exhibit anticancer effects.

You can try the marionberry variety as well.

3. Goji Berry

Goji berry has been used in Traditional Chinese Medicine for over 2,000 years. Studies show that it increases energy levels, sleep quality, focus and mental acuity.

This is due to the berry’s phytonutrient, vitamin and mineral content, which includes over 100 percent of your daily value of vitamin A, plus 11 essential amino acids. Goji berries are consumed to support heart health, fight low mood, protect skin and eye health, and improve immunity.

4. Elderberry

Elderberry has gained attention for its ability to stimulate the immune system and fight respiratory conditions, such as the common cold and flu. Elderberry syrup or supplements are used to reduce cold and flu duration and improve symptoms.

The berry has anti-inflammatory, antioxidant and antiviral effects, making it a useful infection remedy. Additionally, elderberry can help lower blood sugar, promote detoxification and ease allergies.

5. Acai Berry

Acai bowls recently became all the rage, but how much do you know about this Brazilian fruit? Acai berries are very high in antioxidants (including anthocyanins that protect heart health and improve immune system function), electrolytes, dietary fiber, trace minerals, B vitamins, amino acids and plant sterols.

Like many berries, acai berry’s antioxidant count is impressive and helps the body be more resilient to the effects of free radical damage.

6. Strawberries

Eating one cup of strawberries a day provides well over your daily recommended intake of vitamin C, as well as manganese, folate, potassium and magnesium. Strawberry nutrition is also rich in antioxidants, including quercetin, tannins and polyphenols.

Strawberries have been proven to help improve immune system function, fight cancer and heart disease, improve skin health, and benefit cognitive function.

7. Raspberries

The raspberry is another antioxidant powerhouse, and it’s high in micronutrients, including vitamin C, manganese, vitamin K and magnesium. Research suggests that adding raspberries to a well-balanced diet may help with weight loss by boosting metabolism and aiding digestion.

Raspberry nutrition may also help with the management of diabetes because it has a low glycemic index and little impact on blood sugar levels, while being high in fiber.

8. Cranberries

Cranberries contain one of the highest concentrations of antioxidants of any fruit, making them a powerhouse for protecting cells against free radical damage that can cause chronic disease. They are well-known as a natural remedy for urinary tract infections, which is due to the berries’ antibacterial properties.

Cranberries also benefit the digestive tract, providing detoxifying effects that help eliminate toxins from the body. They can benefit cognitive function as well, according to research.

9. Huckleberry

Huckleberries are similar to blueberries and have an impressive nutrition profile, serving as an excellent source of phytochemicals, like anthocyanin and polyphenols. Huckleberries also contain B vitamins and iron, which support metabolic processes.

The huckleberry is mildly tart but sweet, and it’s often used to make jams and baked goods.

10. Barberry

Barberries aren’t as popular, but they’re equally beneficial to the fruits you commonly see in the produce section of your local supermarket. They are a rich source of vitamin C and contain beneficial alkaloids, including berberine.

The barberry has soothing properties, works to reduce inflammation and fights infections. It’s typically consumed in tea, capsule or tincture forms for its therapeutic properties.

11. Mulberry

You’ll see mulberry used in smoothies, pies and other dessert recipes. It’s rich in fiber, vitamin C, vitamin K and iron.

Research suggests that mulberries help stabilize blood sugar levels, protect liver health, support healthy digestion and reduce cholesterol levels.

12. Juniper Berries

Not technically berries but clearly thought of as such, juniper berries are actually female seed cones that look like other berries (hence the name) but are used as  spice. They serve as a natural antiseptic and antioxidant, and the fruit’s essential oils are used to improve skin conditions, boost digestion and aid sleep.

When using juniper as a spice, it can be added to sauces and marinades for a peppery flavor.

How to Add to Diet

Berries are a versatile bunch. They can be eaten alone as a healthy snack or added to a slew of recipes, including baked goods, frozen treats, smoothies and salads.

Here are some of the best ways to add berries to your diet:

Healthy Breakfast

Whether you’re preparing pancakes or yogurt parfaits, berries make a filling and nutritious addition to any healthy breakfast. Here’s how to add berries to your diet in the morning:

• Pumpkin Blueberry Pancakes
• Almond Berry Cereal
• Tropical Acai Bowl

Baked Goods

Healthy berries add natural sweetness to baked goods, while providing important nutrients. They work well in muffins, cupcakes, pies, cakes and more. Try these tasty recipes:

• Strawberry Shortcake Cupcakes
• Gluten-Free, Easy Blueberry Cobbler
• Gluten-Free Blueberry Muffins
• Paleo Raspberry Linzer Cookies

Frozen Treats

Berries make a great addition to frozen desserts, like ice cream, frozen yogurt, gelato and ice pops. Some awesome examples include: