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
• 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, 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 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. 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.

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 winer 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.

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.

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:

• Vegan Blackberry Peach Ice Cream
• Strawberry Rhubarb Popsicles
• Lemon Raspberry Sorbet

Smoothies

Homemade smoothies can be made with fruits, leafy greens, nuts and powders to boost energy, supply nutrients and support your immune system. Some recipe with berries are:

• Strawberry Banana Smoothie
• Raspberry Smoothie

Teas and Drinks

Drinks made with the healthiest berries are a refreshing (or cozy) way to consume powerful antioxidants and micronutrients. Some healthy teas and drinks recipes include:

• Homemade Strawberry Lemonade
• Cranberry Apple Cider

Syrups

Berries are often used to make syrups that are not only to be used on foods, but therapeutically, too. Elderberry, for example, is used in syrup form to boost immune system function and fight respiratory conditions, like the flu.

To make a syrup, berries are typically simmered in water for about an hour. Then allow the liquid to cool, and drain it with a strainer. It’s common to add additional herbs or spices to berry syrups, such as cinnamon and clove.

Jams and Sauces

There’s something very comforting about berry jams or sauces. They are rich and sweet and can be added to homemade breads, loafs, muffins and more. An easy recipe to try is this Cranberry Sauce with Pecans recipe.

Salads

Berries work well in summer salads, especially when mixed with seeds or nuts that offer a nice crunch. Strawberries, blueberries, raspberries, cranberries and blackberries are some of the most popular additions to salads. Here are some easy recipes:

• Strawberry Spinach Salad with Poppy Seed Dressing
• Pear Cranberry Salad
• Berry Goat Cheese Salad

Conclusion

• Adding berries to your diet is an easy way to increase your nutrient intake and help fight chronic disease.
• Some of the best types of berries for health include blueberries, strawberries, elderberries, blackberries and cranberries.
• Eating berries is easy. Their sweet flavor makes them the perfect addition to yogurt, oatmeal, smoothies, pies, muffins, pancakes, salads and frozen treats.

The post 12 Healthiest Berries to Eat + Their Benefits 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

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.

100 grams of pitaya contains the following nutrients:

• 60 calories
• 13 grams carbohydrates
• 1.2 grams protein
• 3 grams dietary fiber
• 40 milligrams magnesium (10 percent DV)
• 0.1 milligrams riboflavin (8 percent DV)
• 0.7 milligrams iron (4 percent DV)
• 2.5 milligrams vitamin C (3 percent DV)
• 0.4 milligrams niacin (2 percent DV)
• 18 milligrams calcium (1 percent DV)

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.

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.

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.

Is an apple a day really good for you? You bet, thanks to all that apple nutrition has to offer.

Did you know that apples and bananas are the most widely consumed fruits in the world? While berries usually get most of the credit when it comes to supplying antioxidants, apple nutrition is a close runner-up.

With a diverse family of phytonutrients, including polyphenols and cartotenoids, present in apple pulp and skin, studies have linked their consumption with a reduced risk of many conditions.

For example, health benefits associated with apples include protecting against constipation, types 2 diabetes, breast cancer and high cholesterol, as well as assisting in weight management. As one of best high-fiber foods, specifically the type called pectin, they can help improve digestion and fill you up.

Not too bad for one of the most widely available, easy-to-use fruits there is!

Apple Nutrition Facts

Apples are the fruit of the tree known as Malus domestica. Today, many different types are grown worldwide, but they first originated in Asia thousands of years ago. In fact, they are considered to be perhaps the earliest tree to be cultivated by humans!

What is the main nutrition found in apples? They’re are a good source of fiber, particularly the soluble, gelatinous polysaccharide called pectin that binds to cholesterol in the gastrointestinal tract and slows glucose absorption. They also provide a surprising amount of antioxidants.

Nutrition Facts:

How many calories are in an apple? How many carbs does an apple have? One medium apple (approximately 182 grams) has about:

• 94.6 calories
• 25.1 grams carbohydrates
• 0.5 gram protein
• 0.3 gram fat
• 4.4 grams fiber
• 8.4 milligrams vitamin C (14 percent DV)
• 195 milligrams potassium (6 percent DV)
• 4 micrograms vitamin K (5 percent DV)
• 0.1 milligram vitamin B6 (4 percent DV)
• 0.11 milligram manganese (3 percent DV)

Apple nutrition also provides some vitamin A, vitamin E, niacin, folate, pantothenic acid, choline, betaine, calcium, iron, magnesium and phosphorus.

Apples vs. Other Fruits:

• Compared to apple nutrition, orange nutrition is higher in certain nutrients, including vitamin C, potassium, calcium and folate. Oranges are an an excellent source of vitamin C. They contain over 100 percent of your daily requirement in one orange compared to only 10 percent to 14 percent in one apple.
• Bananas are a high-sugar and high-starch fruit, but they actually have less sugar than apples (14 grams in a banana compared to 19 in an apple). Bananas are a lot higher in starch, but they also provide higher levels of some nutrients too. These include potassium, magnesium, vitamin C, folate and vitamin B6.
• Both apples and pears are fruits in the Rosaceae plant family. They are believed to originate in Asia. Both are rich in dietary fiber, providing more than fruits like oranges and bananas. Apples are known for providing pectin, but pears are actually a better source of this special type of fiber. Both provide about 100 calories and have between 17–19 grams of sugar.

What’s one of the best times to enjoy fruit? Before or after a workout.

Fruit provides carbohydrates and can help enhance physical performance, concentration and stamina if you have a piece as a snack prior to hitting the gym.

Health Benefits of Apples

Many folklore remedies utilized apples in various ways, including to make vinegar, herbal teas and alcohol.

Apples are said to have cooling, astringent properties that can help ease heartburn and a sour stomach. Thanks to their antioxidants and vitamin C, they have traditionally been used to help cleanse the mouth and teeth, prevent vitamin D deficiency, and fight constipation.

Apples and their leaves have also been traditionally chewed and applied to the skin to treat inflammation, swelling, boils or infected bites.

In Ayurvedic medicine, stewed/cooked apples are recommended to prevent constipation. Apples are considered helpful for balancing Kapha energy. In other words, they are thought to help relieve sluggishness, weight gain, blocked sinuses, allergies and colds.

What are the benefits of eating apples, according to recent research?

1. Great Source of Cancer-Fighting Antioxidants

Apples are a high-antioxidant food and a very significant source of flavonoids. In the U.S., it’s estimated that 22 percent of the phenolic antioxidants consumed from fruits are from apples, making them the largest single source of these compounds.

Apples are ranked second to cranberries among all types of fruit for their total concentration of phenolic compounds. Research shows that beneficial antioxidants found in apple nutrition include:

• quercetin
• catechin
• phloridzin
• chlorogenic acid

Because of these special compounds, apples do more than combat free radicals. They also have anti-proliferative and beneficial cell-signaling effects.

In studies, anti-inflammatory foods like apples are linked with the prevention of certain cancers, including prostate cancer and breast cancer, because of their supply of quercetin. Other evidence suggests that certain protective phytochemicals in the skin of apples can help inhibit the reproduction of cancer cells within the colon.

What is the healthiest part of an apple? You want to eat the whole apple to get the most benefits, including the skin.

When researchers studied the antioxidant capacity of pears and apples, they found that diets that included the fruit peels had a significantly higher level of healthy fatty acids (higher plasma lipid levels) and antioxidant activity than diets that discarded the peels and only ate the fruit’s pulp.

2. Help Prevent Inflammation

Phytochemicals found in colorful fruits, including phenolics, flavonoids and carotenoids, are known to reduce the risk for many chronic diseases that are widespread but largely preventable. This is because phytonutrients keep arteries clear, lower inflammatory responses and prevent high levels of oxidative stress.

Among other fruits, apples are a part of the anti-inflammatory diet known as the Dietary Approaches to Stop Hypertension (DASH) diet, which is known to help improve cardiovascular function and lead to other benefits.

Research from California State University suggests that high-antioxidant foods are associated with “improved outcomes related to cognitive decline of normal aging, type 2 diabetes, weight management, bone health, pulmonary function, and gastrointestinal protection.”

3. Fight Heart Disease

Many studies show that people who consume more fresh plant foods filled with antioxidants experience lower inflammation and, therefore, have a reduced risk of cardiovascular disease.

The specific type of fiber found in apples, pectin, is especially known to be beneficial for lowering cholesterol levels naturally. Research suggests that interactions between fibers and polyphenols in apples together play an important role in markers of heart health.

A 2003 study found that when rats were fed a diet high in apple pectin extract and freeze-dried apples, they experienced significantly lower levels of cholesterol absorption and triglycerides than the control group. The group of rats receiving both apple pectin and the dried apples (instead of only one of these) experienced the most benefits in terms of intestine fermentations and lipid metabolism.

One study that followed adults over a 15-year period found that, overall, a greater intake of fruits and vegetables was associated with lower risk of all-cause death and cardiovascular disease.  There’s also evidence that antioxidant-rich fruits can play a role in preventing strokes, chronic obstructive pulmonary disease, diverticulosis and hypertension.

A 2020 randomized, controlled study uncovered that eating two apples a day helped adults with high cholesterol improve cardiovascular health markers.

4. High in Fiber

Eating an apple is a great way to make sure you cover your bases of 25–30 grams daily. The fiber found in apples helps make you feel full and expands in your intestines, taking up volume.

It’s also important for detoxification and supporting the digestive system because pectin regulates the body’s use of sugars and cholesterol.

5. Improve Digestive Health

Consuming plenty of fiber plus polyphenols has been shown to fight digestive issues like irritable bowel syndrome (IBS) and even cancers of the digestive system.

Higher fruit intake is correlated with better general digestive health, especially of the colon, stomach and bladder, because fruit’s nutrients can positively impact gut microbiota, contributing to healthy digestion and immune responses. The phytonutrients found in apples also protect the digestive organs from oxidative stress, alkalize the body and balance pH levels.

When it comes to natural constipation relief, pectin in apples is considered a natural diuretic. It has mild laxative effects, helping combat bloating and water retention.

Try either eating raw apples (remember to also eat the skin) or adding them to recipes by blending them first to help “stay regular.”

6. Good Source of Vitamin C

One medium apple supplies about 14 percent of your daily vitamin C. Vitamin C is considered a powerful antioxidant that’s important for skin, eye, immune and brain health.

Like other antioxidants we obtain through fresh vegetables and fruits, vitamin C fights free radical damage and helps protect DNA and cells from mutation and malformation.

Research shows that vitamin C is crucial for maintaining a healthy metabolism and repairing tissue, especially in the eyes and skin. Vitamin C-rich foods like apples have natural anti-aging effects because they promote skin cell renewal, help heal wounds or cuts, guard against infections and harmful bacteria, and also block damage from UV light exposure.

7. Can Help You Manage Your Weight

Much research has shown that higher fruit and vegetable intake, including of apples, is linked with protection against obesity and weight gain. While apples provide high levels of important nutrients and antioxidants, they’re also low in calories since a high percentage of their volume is made up of water and fiber.

Because they have a good dose of dietary fiber, which contains zero digestible calories and is useful for sustaining healthy blood sugar levels, apples can satisfy your sweet tooth without weighing you down or adding to food cravings.

8. May Help Fight Diabetes

Wondering if the sugar in fruit bad for you? Researchers from the Centers for Disease Control and Prevention found that eating five or more combined servings of fruits and vegetables daily significantly cut the risk of diabetes formation in adults.

Certain flavonoids present in apples are known to improve insulin sensitivity. This is key to preventing both diabetes and long-term weight gain. The other antioxidants and fiber found in apples also play a role in their anti-diabetic effects.

Apples are considered a fruit that’s low on the glycemic index. Compared to refined carbohydrates or sweetened products, they have the ability to unleash sugar into the bloodstream at a slower rate, supporting normal insulin production.

9. Help Fight Asthma Symptoms

Interestingly, apples are shown to act like natural remedies for asthma. In fact, they are associated with general pulmonary health and reduced risk for bronchial hypersensitivity.

In a study published in the American Journal of Clinical Nutrition involving 1,600 adults in Australia, apple and pear intake was associated with a decreased risk of asthma and a decrease in bronchial hypersensitivity.

The study surveyed nearly 600 individuals with asthma and 900 individuals without asthma about their diets and lifestyles. Total fruit and vegetable intake was found to be only weakly associated with asthma, but apple intake showed a stronger inverse relationship with asthma. The beneficial effect was most clear in subjects who consumed at least two apples per week.

What’s also interesting is that this seems to be uniquely an apple nutrition benefit. Onion, tea and red wine consumption were not related to asthma incidence even though they also contain similar phytochemicals. This suggests that there are special interactions of apple flavonoids that help control asthma symptoms better than other antioxidants and nutrients.

10. High Source of Boron

Here’s a little-known fact about apples: They are one of the best natural sources of boron. Boron is a mineral that is important for building strong bones and helping prevent osteoporosis.

Boron uses and benefits include helping develop sex hormones, building muscle mass and supporting brain function. Some evidence also shows that low boron intake might be associated with fatigue, arthritis and mood changes.

Related: Malic Acid Benefits Energy Levels, Skin Health & More

Types

Apple trees have been improved through selection over thousands of years, and today there are hundreds of varieties in existence. It’s estimated that there are about 2,500 known varieties (cultivars) that are grown in the United States and more than 7,500 varieties grown in the world!

Apple skins range in color from bright red to yellow, green, pink, or bi- or tri-colored patterns. They also come in a range of different tastes and levels of sweetness.

According to researchers, the phytochemical composition of apple nutrition varies greatly between different varieties. Plus, there are also small changes in phytochemicals during the maturation and ripening periods.

Some of the most common types of apples include:

• Red delicious
• Honeycrisp
• Fuji
• Gala
• Granny smith
• McIntosh
• Cortland
• Golden delicious
• Empire
• Braeburn
• Envy
• Jazz
• Cameo
• Jonagold
• Rome
• Macoun
• Zestar
• Mutsu
• Ambrosia

Apples were originally brought to North America by European colonists during the 17th century and have been a staple of the American diet ever since (think: apple pie!).

Throughout history, they have had special religious and mythological significance in many cultures. For example, they are mentioned in the Bible in the story of Genesis about Adam and Eve. They have also had symbolic meaning in ancient Greek, European and various Christian traditions.

About 69 million tons of apples are grown worldwide every year! China produces almost half of this total each year on average, followed by the United States (the second-leading producer), Turkey, Italy, India and Poland.

Related: Fisetin: A Senolytic Antioxidant for Healthy Aging & More

Recipes

When it comes to picking apples at the grocery store or farmers market, definitely try to buy organic types. Unfortunately, the Environmental Working Group lists apples on the “Dirty Dozen” list of most chemically sprayed fruits and veggies on a nearly yearly basis.

Research shows that apples are among the fruits/veggies with the highest number of pesticides among dozens of different kinds that are tested each year.

Shop for organic apples, and then store them in the refrigerator to keep them fresh for longer. They have a pretty long shelf life and last for several weeks on average.

Many of the antioxidants found in apples are considered delicate. They are preserved best when eaten raw or lightly cooked. High temperatures can negatively impact their nutrients.

Apples are typically available all year. They are in peak season during fall but can be found pretty much anytime.

You can use them in lots of different ways, such as in apple desserts, baked goods, on salads or in sauces. Make low-sugar apple sauce, juices or smoothies, or simmer or bake them with some cinnamon and butter.

They also make a great, portable post- or pre-workout snack thanks to their quick-releasing natural sugars than can raise your energy.

Remember that while it’s always preferable to eat the whole apple, homemade apple juice is definitely a cut above the store-bought kinds. The real thing contains natural enzymes, vitamins and phytonutrients that are usually missing or destroyed during large manufacturing processes.

Here are a few apple recipes to try:

• Raw Apple Crisp Recipe
• Baked Quinoa with Apples Recipe
• Apple Quinoa and Kale Salad Recipe
• Baked Apple Chips Recipe
• Caramel Apples without Dairy
• Spiced Hot Apple Cider Recipe

One thing that can’t be overlooked is the use of apples to make one of the best fermented, health-promoting foods: apple cider vinegar. Apple cider vinegar benefits the body in so many ways. It can improve immunity, help the gut, fight cravings and blood sugar spikes, in addition to so much more.

Related: What Is Quince Fruit? Top 6 Benefits + How to Eat It

Risks and Side Effects

Apples are one of the fruits that have a higher potential to cause allergic reactions, along with peaches and kiwis. Fruit allergies are frequently observed as reactions in the mouth, lungs, face, nose and stomach. These can occur only minutes after consuming the trigger food and show up in itching and swelling of the mouth, lips and throat.

If you or your children experience these reactions after eating apples or other food allergy symptoms, considering having an allergy test done before consuming them again.

Apples might also cause digestive problems for some people. That’s because they contain FODMAP carbohydrates that some people have difficulty breaking down.

Apples, along with pears and some other types of fruits and veggies, can potentially ferment in the gut and cause IBS, bloating and digestive discomfort. If you have these issues and can’t seem to figure out why, you might want to experiment with following a low-FODMAP diet for a period of time.

Conclusion

• Are apples high in nutrients? Yes, apple nutrition is a good source of pectin fiber, antioxidants (especially the skin) and vitamin C — plus they provide some potassium and vitamin K.
• Is it OK to eat an apple every day? As long as you don’t experience digestive issues, then yes.
• Health benefits associated with apples include protecting against types 2 diabetes, heart issues, some types of cancer, such as prostate and breast cancer, and assisting in weight management.

The post Apple Nutrition — The Ultimate Gut & Heart-Friendly Fruit appeared first on Dr. Axe.

Farmers markets are in full swing throughout the fall, making it easy to eat seasonally, as well as to pick up autumn decorations like pumpkins, mums and gourds. You might already know which veggies are most abundant once the weather gets cold, but what fall fruits are in season in the autumn?

If you’re a fan of spiced apple cider, you’ll won’t find it surprising that apples peak this time of year. Other fall fruits to pick up include pumpkins (technically fruits!), pears, cranberries, kumquats, pomegranates and grapes.

Top 11 Fall Fruits

Fruits vs. vegetables, which are better? The truth is both provide many essential nutrients, such as antioxidants, electrolytes and fiber, making them important parts of balanced diets.

What fruits are best in autumn? Below are some of the most popular fall fruits to seek out throughout autumn:

1. Apples

There are thousands of different types of apples in existence, but around one dozen are most widely available in many countries, including honey crisp, macintosh, gala, fuji and red delicious apples. Peak season for apples tends to be late summer though late fall, or roughly September to November.

As a great source of fiber, apples are helpful for preventing constipation — plus they’re filling and make a great on-the-go snack.

You can keep apples for a relatively long time as long as you store them in a cool, dry place.

What can you do with apples? Of course there’s apple pie, but also try making baked cinnamon apples (stuff them with raisins and oats), cider and sauces for meats.

2. Pumpkins

What celebratory fruit is in season in October? Pumpkins.

That’s right — pumpkin is, in fact, a fruit. That’s because it’s a “seed-bearing structure of flowering plants.”

You’ll find many types of pumpkins, as well as other related squashes, in markets during the cooler months of the year. While some pumpkin species are best used as decorations, others can be cooked and eaten. They’re naturally sweet, high in vitamins C and A, which act like antioxidants, and a good source of dietary fiber.

Keep pumpkins somewhere dry and cool for up to four months. Try roasting them whole, scraping out the seeds, and using the flesh in baked goods, pies and other desserts — or in similar ways as sweet potatoes (such as mashed with butter and spices).

3. Pears

Similar to apples in terms of their fiber content and nutrition profile, pears are a tasty fall fruit to enjoy in both sweet and savory recipes. They make a great addition to salads, pies, homemade purées, smoothies and sauces. Check out these pear recipes for inspiration.

4. Cranberries

From mid- to late fall, cranberries are harvested in places such as the Northeast United States. They’re a valuable source of compounds such as anthocyanins, quercetin, benzoic acid and epicatechins, plus vitamin C.

These red little berries are a favorite in sauces, pies, scones, muffins and cakes — plus they’re often dried and used in trail mixes and cereals.

Fresh cranberries have a sweet and tart flavor, so many prefer to cook them, sweeten them or dry them. You can store them in plastic bags in the refrigerator or freeze them. They should stay fresh for about one month in the fridge.

5. Grapes

Whether you like red, green or black grapes best, you’ll find them available in local markets from late summer through early fall. Grapes are a rich source of antioxidants, including anthocyanin, which is one reason why eating them has been linked with longevity. Plus, they provide vitamin C, potassium and vitamin K.

Enjoy grapes on their own as a snack, dry them to make raisins, or add some to smoothies, salads or roasted meat dishes.

6. Kumquats

Not familiar with kumquats? They look like small oranges and are one of the best sources of vitamin C and fiber. They’re also considered winter fruits because they’re in season for many months, where they grow in warmer parts of the world, such as the Southern U.S.

Kumquats are actually the only citrus fruit that can be consumed with the peel, which contains even more concentrated amounts of antioxidants than the pulp. Use them in the same way as other citrus fruits, such as to make fresh juices, as a snack on their own, or in smoothies or tarts.

7. Passion Fruit

From early to mid-fall, passion fruits grow in places where it stays warm almost year-round. They have a signature sweet-sour taste and are highly aromatic — plus their juices make great additions to drinks, acai bowls and smoothies.

Incorporating passion fruit into recipes is a great way to boost your intake of antioxidants like vitamin A, vitamin C, polyphenols, beta-cryptoxanthin and carotenoids.

8. Guava

Available in larger markets, especially those that sell tropical fruits, guava is high in vitamin C , copper and lycopene, the same type of antioxidant found in tomatoes. Use it in cocktails or mocktails, fresh pressed juices, yogurt bowls, and sauces. It can also help flavor herbal teas, iced teas and other healthy drinks.

9. Persimmons

Persimmon is a round, orange fruit that peaks in late fall. it supplies you with 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 related to cardiovascular function and inflammation.

Perimmon’s skin is very thin and entirely edible, so you can simply wash it off and eat it like an apple. It also makes a tasty addition to tarts and other desserts.

10. Pomegranates

Pomegranate is a red, sweet and sour fruit that contains lots of tasty seeds. The seeds are rich in antioxidants, including flavonoids, plus vitamin K, vitamin C, folate and potassium.

Look for fresh pomegranates at markets in mid- to late fall. Try popping the seeds out and adding some to yogurt, oatmeal or salads.

11. Quinces

Quince is a lesser known fall fruit that’s lumpy, pear-shaped and bright green. It’s high in vitamin C, fiber, copper, potassium and antioxidants, including caffeoylquinic acid and rutin.

Most people enjoy the taste and texture of quince best when it’s boiled, so if you can find it at markets, cut the fruit into quarters, remove the core and seeds, slice off any soft spots, and then boil it for about 4o minutes. Use the flesh/pulp in juices, tarts, purees and other sweet treats.

According to the U.S. Department of Agriculture, other fruits that may be available throughout the fall include:

• Lemons and limes
• Kiwi
• Pineapple
• Bananas
• Raspberries and cherries (in some locations)
• Figs and dates

Health Benefits

What are the perks of adding more seasonal fruit to your diet? When you choose to eat produce that’s in-season, including fall fruits, you’ll benefit from:

• More nutrients, especially if you buy organic produce.
• Better, fuller taste than produce that’s been grown out of season and picked early.
• Less expensive produce than what’s not in season.
• Plus you help reduce your carbon footprint, since it uses a lot of energy to grow and transport food from around the world.

Below are more benefits of adding different types of fruits to your diet:

• Higher intake of vitamin C — Many fruits, such as cranberries and kumquats, are high in this antioxidant, which helps support immune function and fights free radical damage.
• Helps you meet your need for fiber — Fiber aids in digestive and gut health in many ways, such as by fighting constipation, making you feel full, balancing cholesterol levels and “feeding” friendly probiotic microbes living in your gut microbiome. Eating plenty of fiber also supports a healthy weight.
• Supports cognitive function— Antioxidants, such as anthocyanin, flavonoids and polyphenols, found in fruits have been shown to boost brain function and decrease cognitive decline.
• Aids in heart health— Eating more antioxidant-rich fruits can help normalize cholesterol and blood pressure levels while also reducing inflammation.
• Helps lower risk for certain cancers.
• Supports bone health.
• Aids in liver and kidney function.

How to Add to Your Diet

The great thing about fruits is how versatile they are. They can be added to many breakfasts, eaten as a healthy afternoon snack, dehydrated to keep them for longer, or used in smoothies, baked goods and desserts.

Many fall fruits can be sliced and frozen to be used at a later time. Put them in freezer-safe bags, and easily toss some into shakes, oatmeal, muffins, etc.

Here are some recipe ideas using the fall fruits mentioned above:

• Gluten-Free Pumpkin Bread
• Gluten-Free Apple Galette
• Grape Jelly Meatballs
• Apple Cinnamon Muffins
• Beet and Pomegranate Salad

Risks and Side Effects

How much fruit is good to eat each day? Most people can benefit from about one to three servings daily, or about one to three cups. If you’re more active and require more calories in general, eating more fruit is a great idea.

To reduce your exposure to pesticides, which are commonly sprayed on fruits such as apples, pears and grapes, opt for organic fruits whenever possible.

Look for fruits without soft spots, brown or dark spots, or signs of mold.

Each type should be stored somewhat differently in order to prevent growth of bacteria and to keep them fresh, so pay attention to storage recommendations when shopping for different fall fruits.

Conclusion

• What are fruits that are in season in the fall? Some include apples, pears, pumpkins, quinces, persimmons, grapes, pomegranates and kumquats.
• Benefits of eating these fall fruits while they’re in season include consuming more antioxidants, fiber, vitamin C and other nutrients.
• They can potentially help you maintain a normal weight, aid in digestion, and assist in heart and cognitive health.

The post Top 11 Fall Fruits + Their Benefits appeared first on Dr. Axe.

Most of us don’t think twice when peeling a banana and discarding the thick, yellow skin, but have you ever wondered about banana peel uses or whether or not it’s safe to eat? In recent years, scientists have become more interested in the benefits of agricultural waste and how some things typically deemed trash can be put to use.

So before you categorize them as food byproducts, read more on the many everyday uses of banana peels for skin, hair and more.

Top 8 Banana Peel Uses

Banana peel is the outer shell of the banana fruit. The nutritional value of the byproduct varies, depending on the fruit’s maturity, but it generally contains fiber, protein and carbohydrates, along with amino acids, antioxidants, and micronutrients phosphorus, iron, calcium and magnesium.

Research shows that banana peel has proven antioxidant activity and helps reduce free radical damage to organ tissues. Peels also contain phytochemicals with antimicrobial and anti-inflammatory activity. These components allow for the use of banana peel for skin, hair, teeth, infections and more.

1. Skin Moisturizer

Rubbing banana peels onto your skin or placing them on your face like a mask may work as a natural moisturizer, while also reducing puffiness, redness and irritation. While there aren’t many specific studies that show this, dermatologists believe the tannins and phytonutrients in the peels can benefit the skin.

2. Fine Lines and Wrinkles Reducer

Banana peel contains a long list of phytochemicals, such as polyphenols and carotenoids, that promote skin health by fighting free radical damage. These compounds have protective effects and may help to give your skin a more youthful appearance.

3. Skin Soother

Banana peel is said to have anti-inflammatory, antioxidant and antimicrobial properties. Research suggests that it has a soothing effect on the skin and can help relieve conditions like psoriasis and eczema, while soothing bug bites, wounds, sunburns and skin irritations.

Studies indicate that the tannins in banana peel have antimicrobial activity and can inhibit the growth of infection-causing bacteria.

4. Hair Health Booster

Peels can be used to add moisture and shine to your hair. You can simply rub your hair with the inside of the peels, or blend them to make a hair mask.

5. Dental Health Booster

Banana peels have antibacterial properties and can be used as a toothpaste to fight dental infections and boost the health of your gums.

6. Used as Livestock Feed

Banana peels are currently used as supplementary feed for livestock, goats, monkeys, poultry, rabbits, fish, zebras and other species. They provide healthy phytonutrients and antioxidants.

7. Used for Water Purification

Researchers have found that banana peels can be used to purify water. A study published in Industrial and Engineering Chemistry Research found that minced banana peel was able to remove lead and copper from river water.

The peels can serve as a low-cost tool for purification, according to researchers.

8. Compost Enhancer

If you are going to discard banana peels, consider adding them to a compost or your garden. They can be used as fertilizer and, when chopped first, will decompose and add nutrients to the soil.

How to Eat (Recipes)

You can eat banana peels both raw and cooked. Before eating, be sure to wash the peels thoroughly because pesticides are often used in banana cultivation, unless it’s an organic fruit.

If you’re eating banana peels, keep in mind that they are very high in fiber, so start with a small amount to avoid digestive complaints.

Looking for ways to eat banana peels? Here are some ideas:

• Puree them, and add to baked good recipes, like banana bread or muffins.
• Boil them to make tea.
• Add peel slices into fruit smoothies.
• Chop ripe peels, and add them to savory dishes for a sweet addition.

Conclusion

• The banana peel is the outer shell of the banana fruit. It generally contains fiber, protein, carbohydrates, amino acids, antioxidants, phytochemicals and micronutrients.
• While most people throw out the peel when eating a banana, it can actually be used for several purposes.
• Peels can help boost the health of your skin, hair and gums. Plus, they can be added to your garden, used to purify water and consumed for an extra boost of fiber.

The post Don’t Throw Out That Banana Peel! Here Are 8 Ways to Use It appeared first on Dr. Axe.

We all know how delicious and versatile grapes are — used to make wine, raisins and grapeseed oil, among other grape products.

They’re fun to eat with their round shape and unique texture — not to mention their sweetness combined with a bit of tart flavor — but what are the benefits of eating grapes?

These delicious fruits are associated with health benefits including helping protect against a number of age-related diseases. Not only might grapes help reduce obesity, type 2 diabetes and cancer risk, but they’ve also been shown to potentially help extend life.

Let’s look at how grapes can boost your brain and heart health and why you should start to add them to salads, snacks and frozen treats.

Benefits of Grapes

Grapes grow on grapevines with the species name Vitis vinifera and belong to the family called Vitacea.

This family comprises about 60 inter-fertile wild Vitis species found throughout Asia, North America and Europe. They grow best in subtropical, Mediterranean and continental–temperate climatic conditions.

Considered a part of the berry family, you can find some grapes with edible seeds, while others are seedless. Similar to blueberries, grapes are often covered by a protective, whitish bloom.

For thousands of years, grapevines have been vastly used for cultivation of fruit, juice, jams and, of course, wine.

Why are grapes a healthy snack? They can make a good daily addition to your diet, whether eaten whole or consumed as juice or wine, since they’re a good source of nutrients, including antioxidants, fiber, vitamin K and vitamin C.

Here’s more about some of the many benefits of grapes:

1. Support Longevity

Who doesn’t want to eat foods that will help them have a longer, healthier life? Well, grapes may be one of those amazing foods due to the phytonutrients found within them. What makes grapes great for longevity?

Resveratrol, which is a stilbene phytonutrient mostly found in grape skins but also found in the seeds and flesh, has been shown to increase expression of three genes all related to longevity.

Studies indicate that resveratrol content varies significantly with genetic background, but generally, resveratrol content is highest in grapes’ skins. This is the compound that is thought to help extend people’s life spans. In fact, some of the longest-living cultures, like those in the blue zones, include grapes in their diets.

2. May Help Reduce Obesity and Type 2 Diabetes

Metabolic syndrome, obesity and related conditions, such as heart disease, are the most prevalent nutrition-related issues in the United States.

Do grapes make you gain weight? In most cases, quite the opposite.

Evidence suggests that polyphenols in grapes and grape products may reduce metabolic syndrome and prevent development of obesity and type 2 diabetes. They do this by acting as multi-target modulators with antioxidant and inflammation-reducing effects.

Grapes have been classified as a low glycemic index (GI) food, with GI values ranging between 43–53. However, having a low GI value is not necessarily the same as having blood sugar benefits.

Recent studies have shown that grapes, grape juices and grape extracts, due to the amazing phytonutrients found in them, may offer better blood sugar balance, better insulin regulation and increased insulin sensitivity.

In one study, freeze-dried grape powder and grape powder extracts, obtained from red, green and blue-purple seeded and seedless California grapes, were tested for their effects on glucose tolerance and inflammation. Results showed improved glucose tolerance and reduced inflammation.

In addition, grape seed extract may prevent metabolic syndrome, type 2 diabetes and obesity while improving gut health.

3. Loaded with Antioxidants

Flavonoids found in grapes have antioxidant properties that help reduce oxidative stress. It’s reported that flavonoids, as a result of their metabolic conversion in the human body, may generate large amounts of simple phenolic acids. These have significant effects in scavenging free radicals and improving the action of other antioxidants.

Vitamin C and manganese are two other important nutrients to note that are found in grapes, particularly given that grapes are some of the highest-concentration vitamin C foods. They’re also filled with antioxidant phytonutrients that range from common carotenoids, like beta-carotene, to unusual stilbenes, like resveratrol. In fact, the number of different antioxidant nutrients in grapes would take a while to list!

Most research has been conducted on grape skins and extracts, since these are most concentrated with antioxidants. The flesh of the grape contains approximately 1/20th–1/100th of the total antioxidant capacity of the seed or the skin.

4. Possess Anti-Inflammatory Action

Another highlight of grapes nutrition is the presence of polyphenols, which have been shown to decrease chronic inflammation. Flavonoids and proanthocyanidins within these fruits can target multiple pathways to overcome chronic inflammation, which is a root cause of many diseases.

5. Help Keep Your Cardiovascular System in Good Shape

The list of cardiovascular benefits provided by grapes is pretty amazing. Several studies have shown that consumption of grape products may have beneficial effects on the cardiovascular system, including the ability to fight heart disease by:

• enhancing endothelial function
• decreasing LDL oxidation
• improving vascular function
• altering blood lipids and cholesterol levels
• regulating blood pressure
• and modulating inflammatory processes

6. May Help Prevent Cancer

Grapes are thought to help aid in cancer prevention due to their rich supply of antioxidants, especially resveratrol. These help us avoid the dangerous combination of free radical damage and chronic inflammation, making this fruit a tremendous cancer-fighting food.

Resveratrol in particular has been shown to exhibit antitumor activity and seems able to inhibit all carcinogenesis stages (e.g., initiation, promotion and progression) involved in several types of cancer.

Fiber is also greatly needed for a healthy colon, and grapes provide us with approximately one gram of fiber in every 60 calories. This antioxidant-fiber combination may be one of the reasons that colon cancer prevention has become more prevalent in health research on grapes.

In fact, in one study it was found that natural grape extracts regulate colon cancer cells’ malignancy.

Researchers have also found that grape skin extract possesses positive chemotherapeutic results against breast cancer. And let’s not forget about raisins, which have been noted for their effects on human colon cancer cells and pancreatic cancer cells due to their antioxidant properties.

7. Better Brain Function

Studies suggest that the consumption of flavonoid-rich grape products may have a significant beneficial effect on brain function and the central nervous system.

Grape flavonoids, specifically anthocyanins, may help prevent neurodegenerative processes both by inhibition of neuro-inflammation and reducing oxidative stress. Resveratrol also seems to help ameliorate oxidative stress, relieve inflammatory reactions and improve mitochondrial function.

A clinical study demonstrated that 12 weeks of supplementation with purple grape juice in the diet may have neurocognitive benefits in older adults with early memory decline. Consumption of grape juice was also found to improve memory functions in older adults with mild memory decline, possibly helping work as an Alzheimer’s natural treatment.

8. Antimicrobial Benefits

Numerous grape phytonutrients have been shown to have antimicrobial properties due to the presence of phytonutrients that range from common flavonoids, like quercetin, to less common stilbenes, like piceatannol and resveratrol.

While more studies need to be conducted, researchers think that they may be able to help us prevent microbe-related problems like food-borne illness.

Grape juice, skin and seed extracts from table grapes have been found to have a strong inhibitory effect against the growth of some bacteria. Alcohol-free red and white wine extracts have been shown to have moderate antifungal activities on Candida albicans.

This antifungal activity of grape products has made them attractive for commercial applications, such as skin care products. The grape flavonoids may play an important role in a healthy gut as well, ultimately providing beneficial effects in control of weight loss.

Related: 5 Benefits of Tannins in Wine and Other Food Sources

Grapes Nutrition Facts (Plus Types)

One cup (approximately 151 grams) of grapes contains about:

• 104 calories
• 27.3 grams carbohydrates
• 1.1 grams protein
• 0.2 gram fat
• 1.4 grams fiber
• 22 micrograms vitamin K (28 percent DV)
• 16.3 milligrams vitamin C (27 percent DV)
• 0.2 milligram copper (10 percent DV)
• 288 milligrams potassium (8 percent DV)
• 0.1 milligram thiamine (7 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 0.1 milligram manganese (5 percent DV)

Don’t let their small size fool you. As noted earlier in this article, even one cup of grapes contains a ton of phytonutrients.

A single grape variety most likely contains some, but not all, of the phytonutrients listed below:

• Stilbenes — resveratrol, piceatannol, pterostilbene
• Flavanols — catechins, epicatechins, procyanidins, proanthocyanidins, viniferones
• Flavonols — quercetin, kaempferol, myricetin, isorhamnetin
• Phenolic acids — caffeic acid, coumaric acid, ferulic acid, gallic acid
• Carotenoids — beta-carotene, lutein, zeaxanthin

How many grapes should you eat a day?

Research suggests that to help protect against disease development, about two cups of grapes per day is most beneficial. However, even one cup provides a good dose of protective compounds and other nutrients.

Ideally, pair grapes with a source of protein and/or fat to make them more satiating.

Types:

Table, wine and raisin grapes come from the same family of plant, but there are about 60 different species. Within these 60 species, there are literally thousands of unique types.

If you have ever tried to study the origin of wine in various countries, you see that much of it has to do with the region in which grapes are grown. Italy alone has more than 1,000 varieties of wine grapes in its hillside vineyards!

• Larger grapes that are eaten as is are typically called table grapes, while smaller wine grapes that are found in vineyards are the type used to make wine. Larger types are most often plumper and usually found seedless. They have relatively thin skins, making them more pleasant to eat than the wine grape due to being less bitter.
• Raisin grapes are grapes that are typically dried by the sun, whether on paper trays or dried on the vine, so they become the dried fruit known as the popular kid-favorite raisin.
• Wine grapes are usually smaller in size, contain seeds and have relatively thick skins, which contributes to their richer aroma. Turning grapes into wine also promotes the biosynthesis and metabolism of grape volatile compounds, which can have a range of protective effects.

Which type is better, red or green?

All types of grapes come in a variety of colors. While red, black and green grapes are the most commonly consumed color varieties in the United States, other types include amber/yellow, blue-black, crimson, pink and purple. White grapes may be a term that you’re familiar with, but they’re actually green in color.

Some research suggests that green grapes seem to be a bit lower in flavonoids than red grapes, which have skins that are richer in certain beneficial compounds, including resveratrol. However, all colors of grapes have still been found to contain a variety of protective compounds, such as:

• caffeic acid
• catechin gallate
• epicatechic
• gallic acid
• protocatechuic acid
• and rutin

Because red grape skins ferment for longer to create red wine, red wine is thought to be especially rich in resveratrol.

Grapeseed oil is another notable form of the grape because it’s high in polyunsaturated fatty acid omega-6s, especially linoleic acids. It’s also a good source of vitamin E and great as a moisturizer for hair and skin.

Recipes

When preparing meals at home, you can add this fruit to a variety of dishes, such as salads, shakes and cheese platters. Here are some healthy recipes to give you inspiration:

• Sweet and Savory Grape Jelly Meatballs
• Chicken Salad with Grapes
• Kale and Grape Shake Recipe

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

Risks and Side Effects

Why might grapes not be good for you? One concern is that they may contain a high level of pesticides if grown conventionally.

The Environmental Working Group has frequently identified conventionally grown grapes as one of most problematic fruits and vegetables in terms of pesticide residues.

By purchasing certified organic grapes, you can avoid the damaging intake of pesticides.

In a study of 99 vineyards in the Aegean Sea area of the Mediterranean, pesticide residues were found on conventionally grown table grapes but were determined to be undetectable on grapes that had been organically grown. This is great news and provides the evidence needed that going organic is a must.

Are seedless grapes genetically modified?

Many think that if a grape is seedless, it has been genetically modified. Of course, GMO grapes should be avoided, but seedless does not mean they’ve been genetically engineered.

Some seedless grapes are the result of natural mutations, and these varieties can be vegetatively propagated to allow for commercial production.

Seedless types can also be produced by crossbreeding or grafting species. None of these methods involve direct manipulation of the grape plants’ genetic material, keeping most of grapes nutrition intact, but like most foods, certified organic versions are best to ensure that you’re not consuming GMOs.

Conclusion

• Why are grapes good for you? While there are relatively few calories in grapes, they’re a good source of many antioxidants, vitamins C and K, plus fiber and other nutrients.
• Health benefits of grapes include help reducing the risk for obesity, type 2 diabetes, high blood pressure and cholesterol, and promoting healthy digestion, brain function and more. These are among the most prevalent conditions affecting adults in the United States and Europe.
• Which are better, red or green? Red grapes get their color from disease-fighting antioxidants called flavonoids, so this type is favored by most health experts. However, all types still provide nutrients.

The post How Grapes Nutrition Helps Boost Health, Including Your Brain appeared first on Dr. Axe.

As summer winds down and autumn approaches, there is a common but often overlooked fruit that comes into season: the pear. With a prime season that runs from August through October, it’s never too early to start thinking about the pear recipes you’ll enjoy as the new school year gets underway.

If you’ve been skipping out on this delicious fruit, it’s time to add some pear recipes to your menu. Nutrition-rich pears are packed with benefits, from reducing inflammation to providing a daily dose of antioxidants, vitamins and minerals.

They also come in many different varieties, such as Bosc and Asian, the latter of which is considered to be one of the best high-fiber foods.

While some types of pears are available throughout most of the year, pears’ real time to shine is from late summer through winter, when there’s an abundance of varieties available. That’s also good news for your wallet. Since they’re in season, prices will be low at farmers markets and grocery stores.

Though pears are tasty on their own, they’re a fantastic addition to your family’s meals. These pear recipes will have you munching on this sophisticated fruit throughout the day.

21 Pear Recipes

1. Blueberry Pear Smoothie

Filled with energy-boosting chia seeds and brain-boosting blueberries, this frosty smoothie makes a great breakfast or a snack to push you through an afternoon slump.

Photo: Blueberry Pear Smoothie / Simply Happenstance

2. Butternut Squash & Pear Soup With Rosemary Croutons

Put a new spin on your go-to autumn soup with this delicious pear recipe. It comes together in under 30 minutes with just a few staple ingredients, and the rosemary croutons are the perfect topping.

Photo: Butternut Squash & Pear Soup With Rosemary Croutons / Lark & Linen

3. Cinnamon Baked Pears

Dessert with only five ingredients? Not only is it possible with this pear recipe, but it’s healthy, too.

Fill halved pears with walnuts for a dash of omega-3 fatty acids, drizzle with honey, sprinkle with cinnamon and pop in the oven. Serve with some goat milk yogurt for a great probiotic boost, and you’re done.

4. Cinnamon Pear Chips

These cinnamon-y sweet pear chips make a wonderful after-school or post-dinner snack. They’re crunchy and a breeze to make.

Thinly slice the pears, sprinkle with a cinnamon-sugar mix (coconut sugar would work nicely) and bake. Make extras, because these will be gone quickly.

5. Clean-Eating Pear Crumble

This crumble is so simple to make and tastes extra good with freshly picked pears. It’s a great change of pace from the usual apple crumbles and pies, and it’s ready in under an hour, perfect for when unexpected company comes knocking.

Photo: Clean-Eating Pear Crumble / Whole Foods New Body

6. Crock-Pot Balsamic Chicken With Pears and Portobello Mushrooms

Healthy crock-pot recipes are a godsend for busy households, and this one is no exception. The balsamic vinegar gives this chicken dish a tart flavor, while the pears add a natural sweetness. Together, this is one pear recipe you’ll turn to again and again.

Photo: Crockpot Balsamic Chicken With Pears and Portabella Mushrooms / LaaLoosh

7. Crockpot Paleo Chicken with Butternut Squash, Pears and Cranberries

Not only is this recipe Paleo appropriate, but you get a dose of antioxidants from the cranberries. The prep time is super fast, and it comes together in six to eight hours in the crockpot, turning this into the perfect fall go-to dinner.

8. Easy Pear Butter

This easy-to-make pear butter is the perfect spread for toast or muffins. It’s made right on the stovetop and comes together in only an hour. Make this when you’ve got extra pears on hand or want a fun weekend kitchen activity with the kids. 

Photo: Easy Pear Butter / Gimme Some Oven

9. Healthy Pear and Apple Crisp With Quinoa

This breakfast/dessert hybrid gets a boost from the nutrition-rich quinoa. The gluten-free oats make it great as an a.m. meal, while the coconut sugar, maple syrup and cinnamon make it appropriate for after dinner.

No matter when you eat it, you’re sure to love it!

10. Kale Salad With Apple, Pear and Roasted Pecans

Because kale is so healthy, it’s a great addition to meals, but eating it the same way can get boring. This pear recipe combines the leafy green with zesty lemon, pears, apples, crunchy pecans and Gorgonzola cheese for a delicious salad that’s loaded with flavor. Topped with a homemade balsamic vinaigrette, this one’s a winner.

Photo: Kale Salad With Apple, Pear and Roasted Pecans / The Roasted Root

11. Pear Almond Steel-Cut Baked Oatmeal

Forget those flavored packets of oatmeal, and spice it up yourself with this baked recipe. It makes enough to feed a crowd, and the leftovers reheat well.

With fresh pears, cinnamon, almonds, honey and almond milk, it tastes amazing, too. Serve this for brunch or anytime you need a cozy breakfast.

Photo: Pear Almond Steel-Cut Baked Oatmeal / Recipe Runner

12. Pear and Blue Cheese Roasted Brussels Sprouts

These nutrition-packed Brussels sprouts are supposed to be a side dish, but I dare you not to gobble them all up. In this pear recipe, the crunchy vegetable gets a little fancy when it’s sautéed with blue cheese crumbles, chopped pears and walnuts. Add in a dash of salt and pepper, and you’ve got yourself a killer meal.

Photo: Pear and Blue Cheese Roasted Brussels Sprouts / The Cookie Rookie

13. Pear Cucumber Tomato Salad

This crisp, refreshing salad is great on warmer days. It’s so simple to make, too: Combine chopped pears, cucumbers, tomatoes and avocado, and season with fresh lemon juice and salt and pepper.

Let the flavors meld in the refrigerator for at least half hour, and there you have it! Add it to a bed of greens, or serve as is. Try it as an alternative to French fries with your burgers.

14. Pear Ginger Cinnamon Oat Smoothie

This smoothie is filled with ingredients that don’t seem like they’d work together — and yet they do, deliciously. I love the health benefits of ginger, like protection for the heart, and the fact that you can use frozen pears in this recipe. (Tip: Buy ’em when they’re cheap, dice them and freeze them for later.)

Plain yogurt adds a protein boost to this smoothie, so it’s an excellent meal replacement any time of day.

Photo: Pear Ginger Cinnamon Oat Smoothie / Mom on Timeout

15. Pear Salad With Glazed Walnuts

Make a restaurant-worthy dish right at home with this pear recipe. With red onions, pear slices, walnuts and your choice of yummy cheese (feta or goat milk), this salad is impressive. Top it sweet lemon vinaigrette, and wait for the compliments to roll in.

16. Pomegranate, Pear and Pistachio Salad with Creamy Pomegranate Dressing

The combination of textures and flavors in this salad makes it an elegant step up from the normal side salad. In fact, this one deserves main dish billing.

I love how it combines pistachios, a nut most of us just snack on, with veggies like red peppers, onions and cucumbers for a unique salad that’s gorgeous to look at and even tastier to eat.

Photo: Pomegranate, Pear, Pistachio Salad With Creamy Pomegranate Dressing / Carlsbad Cravings

17. Red Pear, Blue Cheese and Walnut Pizza

When you’re ready to crank pizza night up a notch, this pear recipe fits the bill. This pie is better than anything you’d find at a restaurant.

The homemade, whole-wheat crust gets topped with grated mozzarella, thin-sliced pears, blue cheese crumbles and walnuts. Finished with a handful of arugula, Himalayan rock salt and freshly cracked pepper, this is gourmet pizza at its finest.

Photo: Red Pear, Blue Cheese and Walnut Pizza / The Healthy Foodie

18. Rosemary-Infused Pear Sorbet

Although this homemade sorbet is made with only four ingredients, it’s big on flavor. Blame it on the fresh rosemary, which gives this a fresh, subtle taste.

Serve immediately after processing through the ice cream maker for soft-serve style, or freeze for an hour to get a firmer texture. This is one dessert you won’t feel guilty about eating.

19. Toasted Quinoa and Pear Salad

This salad is one of those meals that appears much more difficult than it is. Tart cherries are a welcome addition, as is the tangy goat cheese sprinkled on top. I especially love the homemade, Dijon mustard-based dressing.

Pair it all with filling quinoa, and you’ve got a new favorite pear recipe on your hands.

Photo: Toasted Quinoa and Pear Salad / The Glitter Guide

20. Pear Salad Recipe with Sautéed Spinach

Looking for quick pear recipes to put together? Add this pear salad to the mix.

In just 15 minutes, you’ll have a tasty, healthy meal that combines spinach, pears, radishes, almonds, avocados and more. It’s filling, delicious and good for you too!

21. Roasted Beet Salad Recipe

While beets are the main player here, this salad joins the pear recipes list thanks to the nutritious fruit’s addition to this recipe. Along with goat cheese, honey onion and almonds, you can enjoy this dish any time of day.

The post 21 Pear Recipes — from Smoothies & Desserts to Soups & Suppers appeared first on Dr. Axe.

Christopher Columbus was known to call papaya the “fruit of the angels.” This orange-colored, melon-like fruit is part of the Caricaceae family of plants and grows on the Carica papaya tree.

It’s native to southern Mexico and Central America but can be grown in most tropical areas. When ripe, it is commonly used around the world to make juice or as a delicious addition to salads, salsa or desserts. Not only that, but it is also commonly used as a meat tenderizer or digestive enzyme as well.

Papaya, similar to but different than pawpaw, contains a special enzyme called papain. Papain is why it is most known to work as a powerful digestive aid.

Improved digestion and helping the body detox aren’t the only benefits of papaya. It can also help improve heart health, reduce inflammation, strengthen the blood and so much more.

Like other types of tropical fruit, it’s also high in multiple vitamins, minerals, flavonoids and antioxidants. Plus, it is used around the world to boost overall health in a number of incredible ways.

It’s believed that papaya was first grown in Southern Mexico and Central American regions. Spanish explorers are thought to be the first to come across papaya seeds and the edible sweet fruit. They brought them along during travels through Central America, India and other Pacific Islands.

Today, papaya is grown around the world in many different tropical areas. India, Indonesia, Brazil, Nigeria, Mexico, the United States and many Central American nations are the largest producers.

The popularity of using this fruit in recipes around the world has only continued to increase over the past few decades, which is a good thing given the numerous papaya benefits.

Related: Pineapple Guava: Feijoa Benefits, Nutrition, Uses and More

Papaya Benefits

Papayas have long been used in many forms of traditional medicine. The fruit is thought to offer benefits in the treatment of a wide variety of health conditions.

In many parts of the world, for instance, the papaya fruit is believed to help naturally treat malaria, E. coli and parasitic infections.

According to Ayurveda, papaya can help alkalize the body, reduce inflammation and strengthen the function of the spleen. It’s also thought to nourish the body, enhance energy levels, and improve vision and eye health.

Lucky for all of us, simply adding this fruit to your diet can provide a range of health benefits, including the following:

1. Promotes Proper Digestion

Certain papaya enzyme compounds can help the body break down and use proteins properly. Papain, in particular, helps break apart the bonds between amino acids.

It is similar to other types of enzymes made in the pancreas that help our bodies digest meat, but unlike other enzymes, it can work even without the presence of acid. Therefore, due to is ability to break apart amino acids, this papaya enzyme can be helpful for people struggling with low stomach acid who may not be able to tolerate consuming certain types meat.

It also can promote protein absorption in those with other digestive issues.

Eating papaya can also help prevent constipation due to its high fiber content. Fiber adds bulk to the stool and eases its excretion out of the body.

In fact, a 2012 review published in the World Journal of Gastroenterology found that increasing fiber intake was effective at increasing stool frequency in people with constipation to help promote regularity.

2. Soothes Inflammation

Inflammation is a natural immune response designed to fend off foreign invaders and protect against illness and infection. However, chronic inflammation is at the root of most diseases, and it is believed to contribute to serious conditions like heart disease, cancer, diabetes and more.

A 2011 study published in the journal of Molecular Nutrition and Food Research found that inflammatory markers decreased when test subjects were given papaya. Researchers found it may help reduce inflammation and relieve symptoms for people with certain conditions, such as rheumatoid arthritis. It is noted, however, that further research is needed.

Papain has also been shown to help decrease inflammation in people with diseases such as asthma or arthritis. Not only can lower levels of inflammation slow the progression of chronic disease, but they may also help to naturally reverse signs of aging as well.

3. Strengthens the Blood

Papaya has garnered a good amount of attention as a blood strengthener to help people who have a medical condition called thrombocytopenia, or low blood platelets. This is a dangerous medical condition that can reduce the body’s ability to form blood clots and potentially lead to internal bleeding.

An animal study out of Malaysia conducted on mice concludes that those given papaya leaf extract had significantly higher platelet and red blood cell counts after 72 hours compared to those in a control group. Although additional information is still needed, researchers believe that papaya extract may eventually be used as a treatment for people with blood disorders and impaired blood clotting.

4. Enhances Heart Health

Papayas are loaded with vitamin C, which is an important micronutrient that acts as an antioxidant to protect against free radical damage. It also protects against the oxidation of cholesterol, reducing the ability of cholesterol to form plaque along the artery walls.

Some research has found that a deficiency in vitamin C may be linked to a greater risk of death from heart disease, although additional information is needed to determine the exact mechanism. Papaya also contains folate, which can help convert homocysteine, a type of amino acid that has been linked to heart disease, into other amino acids to reduce the risk of heart problems.

5. May Have Anti-Cancer Properties

Several compounds found in ripe and unripe papaya have been shown to have powerful anti-cancer effects. Papain, for example, has been shown to block the growth and spread of tumors in animal studies. Meanwhile, vitamin C and beta-carotene, both of which are found in papaya, have been linked to a decreased risk of several different types of cancer.

Plus, in addition to promoting regularity, studies show that increasing your intake of dietary fiber may also be associated with a lower risk of colorectal cancer.

6. Can Help Prevent Macular Degeneration

Each serving of papaya packs in a hearty dose of beta-carotene, one of the primary nutrients involved in preserving vision and protecting eye health.

It also contains lutein and zeaxanthin, two flavonoids that can help prevent macular degeneration, or age-related loss of vision. Zeaxanthin specifically helps filter out blue light that can be harmful to the retina to optimize vision even as you get older.

7. Helps Prevent Asthma

In addition to keeping vision healthy, beta-carotene has been shown to help reduce the risk of asthma. Maintaining adequate levels of vitamin A in the diet may be especially crucial for children to help reduce airway inflammation.

Papaya seeds also have their own nutritional benefits. They can be eaten as well, although they are quite bitter.

The seeds have been used as a folk medicine to treat parasitic infections, E. coli and other viral and bacterial infections.

8. Slows Signs of Aging

Due to the high levels of vitamin C, vitamin A and other flavonoids, papayas are a great fruit to help keep the skin healthy and wrinkle-free. Research shows that these nutrients work as antioxidants that help prevent free radical formation and oxidative damage to the skin, both of which are considered some of the leading causes of aging.

9. Fights Viral Infections

Papaya leaves have been used treat dengue fever, a deadly viral infection from mosquitos in tropical areas. In one particular study, the leaves were mixed with water and given to patients twice a day. The treatment was found to significantly decrease viral activity after five days.

Traditional Polynesian cultures in Hawaii and Tahiti made poultices out of papaya skin to help with wound healing. Why? The skin is particularly high in papain.

They would apply the poultice directly to the skin to treat burns, rashes or bug bites.

Papain also can be used to treat fungal and viral infections of the skin, such as warts and ringworm. It helps destroy the layer of protein that protects viruses and fungi against attack, decreasing their ability to reproduce and spread.

Related: Top 20 Summer Fruits and How to Add Them to Your Diet

Nutrition Facts

Papayas are a nutrient-dense food. That means each serving contains a low amount of calories but a high amount of vitamins, minerals and antioxidants.

In particular, the fruit is a good source of vitamin C and vitamin A. It also provides a good dose of folate and potassium.

One cup (about 140 grams) of raw papaya fruit contains approximately:

• 54.6 calories
• 13.7 grams carbohydrates
• 0.9 gram protein
• 0.2 gram fat
• 2.5 grams dietary fiber
• 86.5 milligrams vitamin C (144 percent DV)
• 1,531 international units vitamin A (31 percent DV)
• 53.2 micrograms folate (13 percent DV)
• 360 milligrams potassium (10 percent DV)
• 1 milligram vitamin E (5 percent DV)
• 3.6 micrograms vitamin K (5 percent DV)

In addition to the nutrients listed above, papayas also contains a small amount of thiamine, riboflavin, pantothenic acid and calcium.

It’s common to compare tropical fruits, such as papaya, mango, pineapple, guava and banana, which are beloved for their delicious flavor and signature sweetness. All are also rich in nutrients, offering a wealth of vitamin C, potassium, vitamin A, fiber, antioxidants and more.

However, there are also many distinct differences that set them apart.

• Mango is a type of stone fruit that belongs to the cashew family of plants, and it has become a popular ingredient used to make juices, smoothies, ice creams and chutneys.
• Pineapple is a fruit produced by a herbaceous perennial, and it’s often enjoyed as a snack in salads and sweets. It’s used to balance out savory dishes like pizza or burgers as well.
• Guava is commonly enjoyed in Central and South America. It can be found added to beverages, candies, homemade bars or desserts. It can also be eaten raw or seasoned with just a pinch of salt or cayenne pepper.
• Bananas, which are technically considered berries, are native to southeast Asia and Australia. Closely related to the plantain, bananas are usually consumed when fully ripe. They can be enjoyed raw or added to desserts, smoothies, breakfast dishes and more.

Recipes

Although it was once difficult to find papayas in regions outside of their tropical habitat, you can now find them at most major supermarkets when in season.

There are two main varieties of this fruit: Mexican and Hawaiian type. The Mexican type can grow up to 10 pounds in size, whereas the Hawaiian one is generally smaller. Both have a sweet, orange-colored flesh and dark, gelatinous seeds on the inside.

When unripe, the flesh is green and can only be eaten if cooked. Green papaya is used for stir-fries and curries in many Asian dishes.

As it ripens, it develops its yellow-orange color and its signature sweetness. A ripe papaya has orange skin that gives a little when pushed.

If you purchase a papaya to eat the same day, choose one that has a reddish-orange skin and is softer. It may take a few days out on the counter to ripen if it’s still yellow on the outside.

It’s best eaten at room temperature, which allows the sweet flavors and familiar papaya taste to develop. If you plan to dice it up, be sure to eat as soon as it is cut for the maximum amount of flavor.

Wondering how to eat papaya to take advantage of the many micronutrients and benefits of papaya? There are plenty of different ways to enjoy.

• Whip up a healthy papaya salad
• Make papaya juice
• Eat it raw with a squeeze of lemon to enhance the flavor

There are many online tutorials for how to cut a papaya, but it typically just involves cutting the fruit lengthwise, scooping out the seeds and cutting the flesh of the fruit away from the skin.

The seeds are usually discarded, but they are also edible. They are slightly spicy and can be used as a pepper substitute in salad dressings and other sauces.

Need a few new ideas for how to bring the delicious flavor of papaya into your daily diet? Here are a few recipe ideas that you can try at home to get you started:

• Green Papaya Salad
• Papaya Salsa
• Tropical Acai Bowl
• Mango and Papaya Salad

Risks and Side Effects

Papaya may cause allergic reactions in people allergic to latex. Papayas and other fruits contain a substance called chitinase, which is associated with cross-reactions between latex and fruit.

Green papaya contains the most potential for allergic reactions and should not be eaten raw.

Many people also wonder: Can dogs eat papaya? While it can be a tasty treat for your furry friends, be sure to cut it into small pieces, and avoid letting them eat the seeds to prevent digestive issues.

Additionally, papaya is vulnerable to a few widespread viruses and fungi, including a variety of papaya ringworm. In an effort to combat this problem, researchers began conducting experiments on the seeds to see if genetically altering them could provide protection against these harmful viruses.

Researchers were successful in creating a strand of genetically modified papaya seeds that were more resilient to pests and bacteria. In turn, they produced Rainbow papaya and SunUp papaya, two varieties that now make up 80 percent of the papaya grown in Hawaii, one of the world’s biggest producers.

While it is still possible to find non-GMO papaya sold in the U.S., you need to ensure you purchase an organic variety in order to know that it has not been modified in any way. There are several health concerns associated with GMO crops, ranging from allergic reactions to antibiotic resistance, so opt for non-GMO fruit whenever possible.

Related: Does Eating Organic Foods Reduce Cancer? Researchers in France Say “Yes”

Conclusion

• Papaya is a type of fruit derived from the papaya tree that is native to Mexico and northern South America.
• It is low in calories but packs tons of fiber, vitamin C, vitamin A and folate into each serving.
• There are numerous potential papaya health benefits, including enhanced digestion, reduced inflammation, better heart health and more.
• There are also many different ways to enjoy papayas. Some of the most popular include adding it to salads or smoothies, making it into a juice, or eating it raw with just a squeeze of lemon.
• Selecting organic, non-GMO fruit and including it as part of a healthy, balanced diet is a great way to take advantage of its unique health benefits.

The post Papaya Benefits Digestion, Heart Health & More 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.

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.

There’s key lime pie, key lime flavored yogurt, key lime juice — but you may be wondering, what exactly is key lime, and how is it different than your standard green lime at the grocery store?

Key limes and “conventional limes” originate in different areas, look slightly different but have a similar taste. Key limes are touted for their tarter, sweeter flavor, but they aren’t always available at your local grocery store, which is why standard limes are often used in recipes to replace them.

If you get your hands on a key lime, though, it adds a unique taste to baked goods, marinades and cocktails. Plus, these type of limes offer plenty of vitamin C and antioxidants.

Key Lime vs. Lime

The major difference between key lime and what we think of in the U.S. as conventional limes are their origins. The limes you see most often at the grocery store are Citrus latifolia, known as Persian or Tahitian limes, and key limes are Citrus aurantifolia, known as Mexican or West Indian limes.

Key limes are smaller, but they are known for their bolder, sweet and tart flavors. Key limes are also more acidic, have more seeds and have yellowish skin when ripe.

While key limes are valued for their flavor and strong citrus aroma, they are also more costly.

When it comes to nutrition, key limes and Persian limes are similar, both offering fiber and vitamin C, with few calories. They are basically interchangeable when used in recipes, although key limes offer a bolder taste.

Key Lime Nutrition

Key lime nutrition is similar to Persian lime, even though it’s a smaller fruit. It contains a healthy serving of vitamin C and fiber, with few calories.

It also provides health-boosting metabolites, including:

• alkaloids
• carotenoids
• flavonoids
• phenolic acids
• triterpenoids
• coumarins
• essential oils

One medium-sized key lime (about 67 grams) contains approximately:

• 20 calories
• 7 grams carbohydrates
• 2 grams fiber
• 21 milligrams vitamin C (35 percent DV)

Key Lime Benefits

Research published in Pharmacognosy Review reveals that, when used daily, key lime has antibacterial, anticancer, anti-diabetic, antifungal, anti-inflammatory and antioxidant effects. It provides metabolites that help protect the body from disease.

Key lime benefits come from its nutritional value and antioxidant content. Here’s a rundown of its positive impacts on your health:

1. Good Source of Vitamin C

Vitamin C is a crucial part of a healthy diet, and juicing one key lime provides about 35 percent of your daily value. Many of key lime’s benefits come from its vitamin C content, including its ability to boost the health of your immune system, heart and skin.

Vitamin C is perhaps most known for its antioxidant effects, allowing it to help neutralize free radicals and reduce the risk of inflammation. It has also proven to support our epithelial barrier function against pathogens.

2. Provides Dietary Fiber

Eating fiber foods is important for healthy digestion, cardiovascular health, and weight loss or maintenance. Adding key lime juice to water, smoothies or recipes is an easy way to promote regularity, while promoting detoxification.

Research indicates that because the standard Western diet is so high in processed foods, many people aren’t consuming enough fiber foods. Adding foods containing fiber into your diet can help improve both metabolic and overall health, according to researchers.

3. May Have Anticancer Activity

A 2016 study found that because of key lime’s phytochemical substances, including alkaloids, carotenoids and flavonoids, it has potential anticancer properties.

When C. aurantifolia was studied for its efficacy against carcinogenesis, researchers found that it may be useful for cancer therapy by mechanisms such as stopping cancer cell mobility in the circulatory system, inhibiting metastasis and inducing tumor suppression.

How to Buy and Use (Recipes)

Key limes aren’t as accessible in the U.S. as conventional limes, though they grow in tropical and subtropical climates, such as Floria, California and Mexico.

Unlike Persian limes, key limes don’t ripen after being picked, and they are also more delicate. Ideally, they should be used within one to two days after becoming ripe.

A ripe key lime will be yellow, firm and feel heavier than it looks.

You can use key limes the same way you use conventional limes. Start by washing it, and roll it if you’d like, which can help to loosen the juice.

Key limes can be juiced or zested for a range of recipes, from baked goods to marinades and cocktails.

The fruit is perhaps most well-known for its presence in key lime pie, but you may be surprised to learn that most commercial key lime pies are made with conventional limes. In fact, the two lime types are commonly used interchangeable because the tastes are similar, with key limes a bit tarter.

Because key limes are much smaller than common limes, they don’t make as much juice, so keep that in mind if you’re using conventional limes in a recipe in place of key limes. While a common lime makes two tablespoons of lime juice, a key lime will only make about two teaspoons, so you will need to purchase and use more of them.

Ready to get started with some key lime recipes? Try these:

• Key Lime Pie Recipe
• Raw Key Lime Pistachio Bites

Risks and Side Effects

It is generally considered safe to consume key limes.

If you have a citrus allergy, you may experience allergy symptoms after consuming these limes. This may include flushed skin, hives, swelling and trouble swallowing.

If you experience any of these symptoms, stop eating the lime immediately, and contact your doctor if the issue continues.

Conclusion

• The major difference between key lime and what we think of in the U.S. as conventional limes are their origins. The limes you see most often at the grocery store are Citrus latifolia, known as Persian or Tahitian limes, and key limes are Citrus aurantifolia, known as Mexican or West Indian limes.
• Key limes are smaller, but they are known for their bolder, sweet and tart flavors. They are also more acidic, have more seeds and have yellowish skin when ripe.
• Are key limes healthy for you? Yes! They offer vitamin C, fiber and a long list of healthy metabolites that have been shown to possess antioxidant and anti-inflammatory properties.
• It’s easy to use them in your daily diet. The juice of the lime can be used in smoothies, cocktails, baked goods and more. Use key lime anywhere you’d use conventional limes.

The post What Is Key Lime? Benefits, Uses, Recipes & More appeared first on Dr. Axe.

If you’ve never tried a kiwifruit, you might be on your way to the grocery store after reading all of the ways it can enhance your health. That’s because kiwi nutrition provides an insane amount of health benefits.

For instance, did you know that kiwi is one of the most nutritious vitamin C foods around? It’s true.

In fact, just one cup of kiwi nutrition provides almost 275 percent of the daily recommended allowance of vitamin C. Kiwi’s beneficial phytonutrients combined with the fantastic lineup of vitamins and minerals kiwi nutrition provides create a delicious, nutrient-dense fruit with an impressive list of health benefits.

The kiwifruit, also called the Chinese gooseberry, comes in different varieties — golden kiwi and green kiwi being the most popular.

This fruit easily added to fruit salads, smoothies, and other delicious meals and snacks, and kiwis also great on their own. The flesh of the fruit is sweet, creamy and delicious.

Can you eat kiwi skin? Its fuzzy exterior is similar to that of a peach, and the fruit can be enjoyed with or without it.

Kiwi Nutrition Facts

A large fresh, raw kiwi without skin (approximately 91 grams) has about:

• 55.5 calories
• 13.3 grams carbohydrates
• 1 gram protein
• 0.5 gram fat
• 2.7 grams fiber
• 84.4 milligrams vitamin C (141 percent DV)
• 36.7 micrograms vitamin K (46 percent DV)
• 284 milligrams potassium (8 percent DV)
• 1.3 milligrams vitamin E (7 percent DV)
• 0.1 milligram copper (6 percent DV)
• 22.7 micrograms folate (6 percent DV)

One fruit that kiwi is commonly compared to is orange because both are good sources of vitamin C and other health-promoting nutrients. Both fruits have antioxidant abilities and immune-boosting power.

They can both support digestion and promote detoxification because they are good sources of dietary fiber, and they both have anti-inflammatory effects.

There are only a few differences in kiwi fruit nutrition benefits vs. orange nutrition benefits. Kiwifruit is higher in sugar, making it harder to manage blood sugar levels after consumption.

Oranges have antimicrobial properties and are often used in home cleaning agent products. They also have a fresh, citrus smell.

Related: Pineapple Guava: Feijoa Benefits, Nutrition, Uses and More

Kiwi Benefits

This powerful antioxidant fruit has significant amounts of over 20 vital nutrients. Kiwis are low in calories but high in energy, making them a great option for people trying to lose weight.

Kiwi fruit is super heart-healthy thanks to the high levels of potassium — which helps prevent low potassium — fiber and vitamin K. Kiwis are proven to reduce symptoms associated with upper respiratory illnesses, as well as digestive illnesses like irritable bowel syndrome.

Kiwi nutrition has elements that help with bone growth and maintenance, eye and vision health, and can even help you sleep better, among the following benefits.

1. Incredible Source of Antioxidant-Powered Vitamin C and E

One reason kiwifruit is undeniably a superfood is because it’s a high-antioxidant food that fights free radical damage.

One study conducted by the Department of Chemical Toxicology, Division of Environmental Medicine, at the Norwegian Institute of Public Health in which kiwifruit was supplemented to a normal diet showed that with just one to two golden kiwifruit a day, a marked decrease in internal oxidative damage occurred.

A recent 2020 study found that the vitamin C in kiwifruit may reduce cancer development because of its ability to reduce oxidative injury and enhance bowel movements. This may help in the prevention of colorectal cancer.

A big reason for this is that vitamin C levels in kiwifruit outshine oranges and provide benefits that help repair and maintain a number of body tissues and systems.

In addition, kiwi’s vitamin E is fat-free and a strong component in lowering cholesterol and fighting free radicals.

Aside from the high levels of vitamin C and E, both natural antioxidants, kiwifruit is also rich in polyphenols that have immunostimulatory activity. These polyphenols have been proven to prompt an immune system response.

2. Counteracts Aging and Improves Skin Health

Collagen is the most abundant protein in our bodies and the building block that maintains the skin, muscles, bones and tendons. Research shows that it breaks down as we age and is dependent on vitamin C, which we know is plentiful in kiwi fruit.

Research published in the Journal of Cellular Physiology suggests that the polysaccharides in kiwifruit are able to double collagen synthesis in the body compared to normal conditions when this activity reduces as we age.

Kiwi is also a good source of a carotenoid and antioxidant called lutein. Lutein is incredibly beneficial to skin health by protecting us from UV light, marking yet another kiwi nutrition benefit.

3. Improves Respiratory Health

Kiwifruit and other fruits high in vitamin C have been used successfully to treat a number of respiratory illnesses. Two studies have shown beneficial reactions in both adults and children suffering from asthma and other respiratory illnesses and infections after adding kiwifruit to their diets.

Both studies concluded that the fruit was able to enhance the vitamin C concentration. This was able to reduce the symptoms of the patients, including decreasing wheezing, head congestion and duration of sore throat.

4. Good for Vision and Prevention of Eye Disease

Kiwi nutrition’s supply of lutein not only protects you from UV damage and signs of aging, but is also a powerful phytochemical that has been shown to prevent many diseases of the eye, including age-related macular degeneration. Research published in Critical Reviews in Food Science and Nutrition shows that lutein is able to protect the eye by filtering out damaging short-wavelength UV light.

Kiwifruit has 171 milligrams of lutein in one large fruit. That is substantially higher than almost any other fruit.

Along with lutein, kiwi fruit has a great supply of another carotenoid, vitamin A. Vitamin A has proved to be beneficial for optimum eye health.

5. Aids in Digestion

Kiwi has shown promise as a treatment of bowel and digestive disorders. A number of studies have shown kiwi helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease.

The findings of the studies suggest that adding kiwi to patients’ diets introduces antioxidants and fiber. These are able to produce anti-inflammatory results, as well as overall improvements in bowel function.

A more recent study found that kiwi consumption may work to increase stool frequency and looser stool consistencies, thereby working as a dietary alternative to laxatives in cases of mild constipation.

6. Improves the Cardiovascular System

There’s no doubt kiwifruit is a heart-healthy superstar, which has been proven in several studies. One kiwi a day can provide a lower risk of stroke, high blood pressure, blood clots and cardiovascular diseases.

The potassium in kiwi fruit helps lower blood pressure, counteract sodium in the body and is a vasodilator, relaxing the blood vessels throughout the body. The dietary fiber found in kiwi is also very heart-healthy, along with vitamin K, which is able to prevent the buildup of calcium in the arteries and therefore able to reduce the risk for heart attacks.

Studies have shown that people who regularly consume kiwifruit have 15 percent lowered triglyceride levels compared to those who do not. Kiwifruit is also a great source of omega-3s, magnesium, vitamin E and copper, all of which help keep the cardiovascular system working properly.

7. Bone Maintenance and Repair

Kiwifruit’s substantial supply of vitamin K is needed in your body for more than just healthy arteries. Vitamin K is needed to use calcium to make bones. That is why a vitamin K deficiency can be extremely troublesome and consuming dietary sources of the nutrient is important.

Studies suggest that diets high in vitamin K can improve bone health and reduce the risk of bone-related injuries and diseases, like osteoporosis.

8. Serotonin Puts Sleep Problems to Bed

Another kiwi nutrition benefit is the presence of serotonin. Serotonin may be why the fruit has a long-running reputation for its sleep-aiding abilities.

The serotonin in kiwi fruit has been shown to increase sleep time and sleep efficiency by 13 percent and 5 percent, respectively, so if you can’t sleep, kiwi may be a new tool that can help.

There is also evidence to suggest serotonin may help boost memory and mood and can even help with depression.

9. Anticancer Effects

The trees in the Actinidia family (kiwi trees) have been used as medicinal plants in China for many years, treating ailments like joint pain, bladder stones, and cancers of the liver and esophagus.

Both the fruit and roots of kiwi have proven inhibitory effects on human liver, lung and colon cancer cell growth. Thanks to its polysaccharides and the abundance of antioxidants found in fresh kiwi nutrition, studies in mice have shown anti-tumor effects and reduction of cancer cells.

These reasons are why kiwis are among some of the best cancer-fighting foods available in nature.

10. Antifungal and Antibacterial Capabilities

Both green and golden kiwifruit have shown antifungal and antibacterial capabilities in several studies. The most antibiotic activity has been found in the seeds, which are commonly consumed with the fruit because of their small size.

The golden kiwifruit contains a protein called actinchinin, which is suggested as the origin of its antifungal capabilities.

Extracts from the kiwifruit have shown antibacterial activity against a number of bacterial strains. These capabilities may also be connected to the large number of antioxidants in the fruit.

Risks and Side Effects

Kiwifruit allergy is very 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.

Reports show that kiwifruit allergy can result in:

• oral allergy syndrome
• hives (from consumption or contact)
• swelling
• itchy/watery eyes
• irritation of the nose and mouth
• anaphylaxis, which can be life-threatening

Individuals on beta-blockers should consume kiwifruit in moderation, as the potassium found in the fruit can alter the potassium levels to higher than what is healthy. Heightened potassium can be harmful to the kidneys, especially for those with kidney illness.

Kiwifruit also has the capability to slow blood clotting in some individuals and could negatively affect people with bleeding disorders. If you’re going to have surgery, it’s recommended to stop consuming kiwi at least two weeks before the surgery.

How to Eat Kiwi

Kiwifruit holds well in storage. Therefore the season extends from November through April — but it can usually be found in grocery stores year-round.

If stored properly, the kiwi can be transported up to eight weeks after harvesting.

When purchasing kiwifruit, size is usually not indicative of quality. Unripe kiwifruit is firm and isn’t at its peak sweetness yet. If you don’t plan to use the kiwifruit within a few days, choose a firm fruit.

Kiwis can be stored at home at room temperature or in the refrigerator. Placing the fruit in a paper bag can speed up ripening to four to six days, and adding an apple or banana to the bag speeds up the process even more.

A ripe kiwifruit has the most antioxidants available, so keep that in mind if you’re consuming the fruit for its awesome dietary nutrients.

When preparing kiwifruit, you can decide whether to eat the skin or remove it. The fuzzy texture is strange to some, but others liken it to the peel of a pear or a peach. The easiest and quickest way to peel a kiwi is to cut off each end and slide a spoon around the edge to remove the rest.

Kiwifruit can be eaten raw, used in baked goods and pastries, made into juice, or even used to tenderize meat.

The protein actinidain, present in kiwifruit, creates an enzymatic reaction that’s able to tenderize food. When tenderizing meat, you can use the flesh of the kiwifruit for about 10 minutes by rubbing the meat and cook immediately afterward.

The presence of this protein also makes kiwi an ingredient you want to add last to dishes that include dairy products like whipped cream or gelatin-based desserts, as it liquifies them. Same goes for fruit salads, because the kiwi actually has the ability to tenderize itself as well. Add kiwi as the final touch when preparing these dishes.

You can add kiwi to your diet in so many ways:

• Cut fresh kiwi in half, and enjoy a natural bowl of green goodness.
• Blend it into a healthy smoothie.
• Freeze kiwi in your home freezer into popsicles for a cool treat in the summer.
• Toss kiwifruit into fruit or green salads.
• Mix kiwi into your favorite yogurt parfait.

Looking for some new ways to use the fruit? The following kiwifruit recipes are delicious ways to incorporate this phenomenal fruit into your regular diet:

• Strawberry Kiwi Smoothie
• Fruit Kabob
• Tropical Acai Bowl Recipe with Mango and Hemp Seeds (and Kiwi)

Conclusion

• Just one cup of kiwi provides almost 275 percent of the daily recommended allowance of vitamin C, which can support your overall health — plus it’s a good source of dietary fiber and vitamin K.
• Fresh kiwi nutrition benefits include providing powerful antioxidants like vitamin C and vitamin E, counteracting aging and improving skin health, improving respiratory health, protecting vision and preventing eye disease, aiding in digestion, reducing blood pressure, improving the cardiovascular system, maintaining and repairing bone health, aiding sleep, fighting cancer, and providing antifungal and antibacterial capabilities.
• If you’re trying to find new ways to consume kiwi, try tossing it into green salads or yogurt parfaits.

The post Kiwi Nutrition: 10 Surprising Benefits + More Vitamin C than Orange appeared first on Dr. Axe.

Not only is the feijoa plant low-maintenance to grow and easy on the eyes — with its big, pink flowers and silvery leaves that are both drought- and deer-resistant — it also produces edible fruits that provide valuable nutrients. What is feijoa called in English? It’s also known as pineapple guava, which is a type of fruit that’s nutrient-dense and high in antioxidants.

The pineapple guava plant actually contains many edible food parts. Its leaves, fruit and stems can all be used to make extracts, purees and more.

Let’s look more closely at what makes feijoa/pineapple guava a superfood and how you can add it to your diet.

What Is Feijoa?

Feijoa (Acca sellowiana) is a type of tree in the Myrtaceae family that produces a tasty, guava-like fruit. It’s native to South America, as it thrives in tropical/subtropical climates where other fruits, as mangos, bananas and pineapple, grow.

The plant is most popular as an ornamental shrub, since it grows attractive flowers with pink petals, red stems and big, silvery-green leaves that attract bees, butterflies and birds.

The feijoa fruit, which was named after a former director of the National History Museum in Spain who had the last name Feijo, is sweet and fragrant, falling off the pineapple guava tree once it’s heavy and ripe.

Is pineapple guava the same as guava?

Not exactly. The pineapple guava tree is different than the more commonly known guava tree (Psidium guajava), although the two species are related and have many things in common. For example, both are great sources of fiber and vitamin C.

Pineapple guava is also different than pineapple (Ananas comosus) — however it does have a slight pineapple taste.

Types:

Feijoas look somewhat like elongated limes, since their skin is green, and their size is about the same as an egg.

The flowers that grow on the pineapple guava tree are completely edible, as is the fruit. You can eat it right off the plant or use in recipes, such as herbal tea, desserts or smoothies. (See below for more recipe ideas.)

There are several different species of pineapple guava plants that are commonly grown today, including:

• Apollo: This species produces medium-sized fruit that have a slight gritty texture.
• Coolidge: Produces large, early fruits and grows in cooler growing zones.
• Nikita: Produces fruits early in the season and grows well in small spaces or containers.

Are feijoas only grown in NZ?

Today, feijoa plants are most commonly grown in New Zealand, since they thrive in subtropical climates. In fact, many subtropical plants are now primarily exported from New Zealand, such as kiwis.

However, you can also find some feijoas from small farms in California and in parts of South America.

Pineapple Guava Nutrition

Can you eat pineapple guavas? Yes, and there are many reasons you should, considering they provide antioxidants, fiber and vitamins, such as vitamin C. They’re also generally low in calories but filling due to their high fiber content.

According to the USDA, one cup of raw feijoa/pineapple guava chunks (about 205 grams) contains about:

• 126 calories
• 31 grams carbohydrates
• 1.5 grams protein
• less than 1 gram fat
• 13 grams fiber
• 67 milligrams vitamin C (75% DV)
• 47 micrograms folate (12% DV)
• 0.47 milligrams vitamin B5 (10% DV)
• 353 milligrams potassium (8% DV)
• 0.07 milligrams copper (8% DV)
• 0.17 milligrams manganese (7% DV)
• 21 milligrams magnesium (5% DV)

Benefits

What is pineapple guava good for? The leaves and fruits of the plant are both edible and have some interesting uses, including supporting immune function, digestion and even mental health.

1. Contains Anti-Inflammatory and Antioxidant Compounds

In a 2014 study published in the Journal of Medicinal Food, feijoa fruit juice was studied in vivo to investigate its anti-inflammatory activities. It was shown to help inhibit inflammatory pathways, including by preventing oxidative stress and inhibiting protein-kinase C pathways.

When the fruit juice was analyzed, many antioxidants were found, including:

• quercetin
• ellagic acid
• catechin
• rutin
• eriodictyol
• gallic acid
• pyrocatechol
• syringic acid
• eriocitrin

Inflammatory activity of feijoa juice was found to protect against edema (swelling caused by fluid leaking and buildup, which is a sign of inflammation) for up to five hours.

Another study demonstrated that F. sellowiana extracts displayed “remarkable antioxidant activity and decreased lipid peroxidation in rats.” For example, giving rats feijoa extract increased glutathione levels, which is considered a “master antioxidant” that defends organs against damage.

Yet another study focused on pineapple guava’s antioxidant effects found that it could reduce destructive side effects of certain medications and treatments. In this study, feijoa extract helped improve sperm parameters in rats treated for testicular disease, including sperm count, morphology, motility and sperm viability.

2. Great Source of Immune-Boosting Vitamin C

The body doesn’t make or store vitamin C on its own, so it’s vital to include plenty of vitamin C fruits and vegetables into your daily diet. As a great source of vitamin C, pineapple guava has antioxidant properties that can defend cells against damage, including cells that form the skin, brain and heart.

Vitamin C plays an important role in immune function, free radical reduction and synthesis of collagen protein, which forms and repairs connective tissues throughout the body. Consuming more vitamin C foods may help defend against cancer formation, protect against common colds and viruses, and decrease the risk of conditions including heart disease, arthritis, gout and others.

Additionally, feijoa fruit and peel contain phytochemicals that support immune function, have cytoprotective effects and have antimicrobial properties. One analysis found that pineapple guava possessed 40 different compounds that could boost immune defenses, especially sesquiterpenes and monoterpenes, such as selinene, α-Caryophyllene and germacrene.

3. Supports Gut/Digestive Health With High Amounts of Fiber

One cup of peeled pineapple guava provides a whopping 13 grams of fiber.

High-fiber foods such as fruits can support a healthy digestive tract and contribute to healthy gut microbiota, which are organisms living inside the microbiome that play a role in immune function, body weight regulation, digestion and mental health.

Due to its rich supply of fiber, pineapple guava can help guard against constipation, diverticulosis, kidney stones, and potentially obesity and heart disease risk factors, such as high cholesterol and triglycerides.

Findings from a 2018 study published in Nutrients suggest that feijoa also has great potential to be used in the treatment and prevention of inflammation-related gastrointestinal diseases, including inflammatory bowel disease.

4. Has Potential Antidepressant Effects

One animal study found that compounds found within the pineapple guava plant can cause reuptake of catecholamines (hormones released in response to physical or emotional stress), acting as a natural antidepressant aid.

Leaf extracts were found to have stronger effects than fruit extracts. Giving mice feijoa extract helped promote more physical activity (a sign of less depression/fatigue), including by increasing climbing time and swimming capabilities.

We also know that eating high-antioxidant foods and high-fiber foods contributes to gut health, and due to the “gut-brain connection,” this is beneficial for maintaining a positive mood and mindset.

How to Grow and Use

Growing pineapple guava:

Pineapple guava trees can grow to be quite big, up to 20 feet tall and 20 feet wide. That being said, they’re often pruned or trimmed down to be grown as shrubs or small trees.

Something great about these trees is that they remain colorful all year long, with long, silver-green, oval foliage that produces bright flowers in the spring. The flowers, which have pink and white petals with bright red stems, have a sweet and vibrant smell that attracts birds and butterflies, yet they are generally resistant to deer.

Here are tips for growing pineapple guava plants at home:

• They do best in moderate temperatures with moderate to low humidity.
• Plant them somewhere with lots of sun exposure (either full or partial).
• Keep the soil moist but well-drained.
• These plants tend to be easy to grow but can be damaged by high winds, so consider protecting them if you live in a very windy area.
• They are described as “slow-growers,” so they can be grown in containers and small spaces.
• It might take a couple years before the trees produce edible fruit. Pineapple guava fruit ripens in the fall. The fruit will fall off of trees once it’s ready to be collected and eaten.

What Does Pineapple Guava Taste Like?

Pineapple guava is described as tasting like a cross between pineapple, banana, kiwi, quince and Concord grapes, also having notes of lemon and menthol. In other words, think of it as a “minty, citrusy guava.”

Recipes and Storage:

You can use this fruit in many of the same ways as regular guava, such as in:

• smoothes
• drinks
• fruit salads
• ice creams
• sorbets
• mousses
• spongecakes
• fruity desserts

It’s also a popular ingredient in jellies, since it has a slight sweet and tangy flavor.

Feijoa pairs well with flavors like orange, ginger, papaya, banana, strawberries, vanilla, cream and lime.

Look for feijoa fruit that is firm when touched, similar to the texture of a plum or soft pear. Before eating feijoa, cut away the slightly bumpy, thin skin.

Eat the inside flesh, which should be cream- to tan-colored, granular and somewhat dense. Remove the small seeds before eating the fruit.

If the fruit isn’t yet ripe, leave it at room temperature for a few days, or put it inside a closed paper bag to help it ripen faster.

Once ripened, feijoas can be stored in the refrigerator for a day or two. You also can puree the raw fruit and freeze it for later, which makes it easy to make smoothies.

Here’s how to make feijoa purée (about two cups’ worth), which can be used in smoothies or desserts:

1. Use about 1/2 cup to 1 cup of organic coconut or cane sugar (you can use monk fruit sweetener or stevia to reduce the sugar content but increase sweetness) with 1 cup water and 2 pounds ripe, peeled feijoas.
2. Stir sugar and water together in a non-aluminum saucepan, then bring to boil.
3. Halve feijoas crosswise, and scoop out pulp. Don’t use any skin, which has a bitter taste. Add to boiling water/sugar mixture, stir for a couple minutes, remove from heat, then allow cool.
4. Puree thoroughly in a blender of food processor. If you’d like, press through a sieve to remove some pulp (although this adds fiber to the puree). Refrigerate up to 1 week or freeze up to 6 months.

Risks and Side Effects

Like other tropical fruits, pineapple guava is generally safe to eat and well-tolerated by most adults and children. However, if you’re allergic to guava, avoid feijoa since you may have a negative reaction.

If you experience any adverse effects like itching, rash or hives after consuming this fruit, avoid eating it.

It’s best to consult with your doctor before using feijoa extract or other pineapple guava supplements, especially if you have any underlying conditions that you take medication for.

Conclusion

• Pineapple guava, also called feijoa (Acca sellowiana), is a plant in the Myrtaceae family that grows in subtropical locations.
• Are feijoas good for you? Yes; they’re high in antioxidants, fiber, vitamin C and other minerals.
• Benefits of consuming this fruit include supporting digestion, gut function, heart health, immune defenses and positive moods.
• What do feijoas taste like? Their taste is a combination of guava, pineapple, banana, lemon and mint.
• You can consume the flesh, leaves, flowers and stems, but the skin is bitter and usually avoided. Try adding pineapple guava fruit to desserts, smoothies, jellies and other fruit recipes.

The post Pineapple Guava: Feijoa Benefits, Nutrition, Uses and More appeared first on Dr. Axe.

Prune juice: It’s not just for granny anymore! This thick fruit juice can treat digestive problems, protect your heart and liver and even strengthen your bones. That’s because prunes are simply dried plums, which means prune juice contains amazing plum benefits and more.

When you look at the staggering number of vitamins and minerals in one cup of prune juice, it’s no surprise it’s so good for you. Prune juice is beneficial not only because of its individual nutrients, but also because of the presence of fiber along with the combination of antioxidants, minerals and vitamins found in this power juice.

Whether you’re looking for a constipation remedy or just a yummy juice to add to your diet, prune juice is the way to go.

What Is Prune Juice?

Prune juice refers to the juice of dried plums, usually Prunus domestica. Plums and prunes are the same fruit, though farmers refer to certain plums as “prunes” when they’re cultivated specifically to be dried into plums. The term “prune” is actually dying out in popularity, as the official term is now considered “dried plum.”

The history of prunes originated in western Asia, near the Caucasus Mountains. In 1856, a Frenchman by the name of Louis Pellier, who had come to California to search for gold, planted the first prune trees in the U.S. These plum plants, originally from southwest France, are now the commonly produced California dried plum. Unlike some plum fruits, this variety of plum can be dried while still containing the seed without fermenting, which is not true of all plum plants.

Health Benefits

Prune juice benefits are widespread and beneficial for everyone. Not only is prune juice an effective, mild laxative, but prune juice benefits also include potentially preventing heart disease, reducing oxidative stress and more. Let’s look in detail at how prune juice benefits the body.

1. Has Mild Laxative Effects to Relieve Constipation

Prune juice has long been regarded as an effective fighter against constipation, especially in the elderly population. However, constipation is a condition experienced by people of all ages, and pharmaceutical laxatives can be very dangerous if used in higher quantities. If you regularly suffer from constipation, try using natural laxatives, like prune juice, in your diet to keep your digestive system properly.

A 2008 study found that “supplementation of prune products is effective to provide energy, dietary fiber and water, and to relieve constipation symptoms for constipated adults.” Prune product supplementation helped to soften stool, increase bowel movement frequency, decrease the length of each movement and decrease the pain involved.

At least one reason for this improvement involves the fiber in prune juice. This insoluble fiber fuels the healthy bacteria in your digestive system responsible for digestive health, known as probiotics. These bacteria must exist in large quantities within your gut in order to maintain a healthy immune system, as well as digestive tract.

Constipation is especially prevalent in the elderly, and one geriatric center in New Jersey investigated the effects of natural constipation remedies in their patients in 1980. The researchers introduced healthy dietary fiber in three forms, including prune juice, and found that they could almost completely eliminate the need for pharmaceutical laxatives in their residents. In fact, the center saved $44,000 in pharmaceutical expenses that year.

2. May Help Halt the Growth of Colon Cancer

While there’s not a huge body of research on the effects of prunes and prune juice on cancer, one study published in the Journal of Nutritional Science and Vitaminology did find a significant effect of prune juice on colon cancer cells. The juice completely stopped the growth of one common colon cancer and induced apoptosis (cell death) in those cells.

3. Prevents Heart Disease

Because they’re rich in antioxidants, prunes have a great potential to prevent and slow many diseases, including coronary heart disease. Phenolic compounds in dried plums appear to inhibit the oxidation of LDL cholesterol (usually referred to as “bad” cholesterol), which can lead to cardiovascular disease. The potassium level in prune juice is also beneficial to long-term heart health.

Atherosclerosis is a common heart condition involving the buildup of plaque, cholesterol and other substances on the artery walls. A 2009 study from the University of Minnesota found that consuming dried plums may be an effective way to slow the spread of atherosclerosis.

Dried plums lower cholesterol by more than just antioxidant impact — the soluble fiber found in plums and dried prune products interferes with the body’s absorption of dietary cholesterol. These fibers bind to bile acids that the liver creates to help your body digest fat, which are then carried out by the fiber compounds in prunes in your stool. When your body recognizes the loss of these bile acids, the liver creates more, which results in a higher use of the cholesterol in the body.

Other methods by which prune juice is good for your heart is the high level of vitamin K, a heart-healthy vitamin that helps prevent the calcification of arteries.

4. Reduces Oxidative Stress

As you already know by now, prunes are high-antioxidant foods, and prune juice contains levels of various important antioxidants. These are important because they prevent damage caused by free radicals that you encounter every day, in everything from chemicals in plastics to dangerous processed foods.

Prune juice has been found to target one particular substance called peroxyl radical. This is considered an “intermediary” in the development of some very problematic free radicals, especially the ones that are known to cause plaque buildup in the body. Prune juice (along with coffee) was found to have a great antioxidative effect on peroxyl radical and is suggested to have preventative power over medical events and diseases related to this particular free radical.

Plums and all plum products contain significant amounts of lutein and zeaxanthin, two carotenoids that are really important to the health of your eyes. These special antioxidants collect in the macular tissue of your eyes, and a lack of them leads to early macular degeneration.

5. Protects Against Liver Disease

Another benefit prune juice and other plum products can offer you is a protection against diseases of the liver. In one eight-week study, researchers found an improvement in liver function after introducing prune juice and whole prunes into the diet.

Two markers of liver function greatly improved, including alanine aminotransferase, which is released in large quantities into the blood when the liver is damaged or diseased.

6. Strengthens Bones

Prune juice isn’t just good for your organs — it’s good for your bones, too. In two animal studies, prune juice stopped “bone turnover” (the process of reabsorption and new bone growth) from escalating to too-high levels, and even reversed bone loss by changing the metabolism and increasing antioxidant activity within the bones.

In a randomized, controlled trial of osteopenic postmenopausal women, dried plum helped prevent bone loss.

Related: Is Orange Juice Good for You? (Benefits, Nutrition & More)

Nutrition Facts

Because prune juice contains a high natural sugar content, I strongly recommend purchasing prune juice without added sugar. When possible, you may also want to try making your own prune juice with the recipe I’ve included below.

One cup of prune juice (about 256 grams) contains:

• 182 calories
• 44.7 grams carbohydrates
• 1.6 grams protein
• 0.1 gram fat
• 2.6 grams fiber
• 0.6 milligram vitamin B6 (28 percent DV)
• 707 mg potassium (20 percent DV)
• 0.4 milligram manganese (19 percent DV)
• 3 milligrams iron (17 percent DV)
• 10.5 milligrams vitamin C (17 percent DV)
• 8.7 micrograms vitamin K (11 percent DV)
• 0.2 milligram riboflavin (11 percent DV)
• 2 milligrams niacin (10 percent DV)
• 35.8 milligrams magnesium (9 percent DV)
• 0.2 milligram copper (9 percent DV)
• 64 milligrams phosphorus (6 percent DV)
• 0.5 milligram zinc (4 percent DV)

How to Use

Prune juice is thicker than many other fruit juices, with a very sweet taste, including hints of caramel in some varieties. While prune juice is one of the oft-snubbed juices by children, you can combine it with organic, fresh-squeezed apple juice or pear juice to balance the taste and texture.

Parents often use prune juice as a natural way to treat constipation in babies and children. Prune juice for babies is a great way to deal with mild constipation but should not be given to children under six months of age. It’s recommended that you use a 25 percent juice, 75 percent water mixture, and never give more than six ounces a day to a baby.

When buying prune juice, I advise (as always) to buy organic only. You should also look for a “sulfite-free” label, as some prune-drying methods introduce sulfites into your dried fruit, which are sources of common allergies.

While prune juice isn’t a common ingredient in many recipes, straight prune juice can be consumed in the morning and evening to best assist with proper bowel movements. It’s also a great addition to a smoothie.

Recipe

Why not try making your own prune juice? Follow these simple instructions for homemade prune juice that will make you smile.

Total time: 1 hour (plus overnight soaking)

Makes: 1 liter

Ingredients:

• 1 cup dried prunes
• 5 cups water
• 1 cup pear juice (optional)

Directions:

1. Remove pits from prunes.
2. Boil 5 cups of water, then add some of the boiled water to a heat-safe container with the prunes. Fill the container until prunes are submerged. Set aside the rest of the boiled water for later use, and allow the prunes to soak for 12–24 hours.
3. Blend the prunes and the water you soaked them in until smooth.
4. Using a sieve, push them mixture into a one-liter container, getting rid of solid pieces.
5. Add pear juice to sweeten, if desired.
6. Use the remaining boiled water to fill the juice to a full liter, stir and chill.
7. Your homemade prune juice will remain good for up to one week in the refrigerator.

Risks and Side Effects

Because prunes do contain trace amounts of histamine, it’s possible (though uncommon) to develop an allergy to them. This can be counteracted by discontinuing consuming prune juice and consulting a physician.

Through the drying process, prunes form a chemical known as acrylamide in very small traces. While acrylamide is found in much higher concentrations in potato chips and many french fries, it’s considered to be a carcinogen by the National Cancer Institute. However, if you eat a diet full of whole, fresh foods, the risk of acrylamide contamination from prune juice is extremely low (but higher for smokers).

You should not drink prune juice if you are already experiencing diarrhea.

Final Thoughts

• Prune juice is extracted from prune fruits, a variety of plums that’s able to withstand drying without fermenting.
• It contains over 20 valuable nutrients in just one serving.
• It’s best to buy organic prune juice with no sugar added or to make your own.
• Prune juice can be used as a mild laxative.
• Prune juice has been proven to protect your liver, heart and eyes from disease with a unique combination of antioxidants, minerals and fiber.

The post Prune Juice Provides Constipation Relief & Much More appeared first on Dr. Axe.

If you have a sweet tooth or rely on easy, portable snacks when you’re out and about, dried fruit (like raisins, apricots and prunes, for example) is probably pretty appealing to you.

Is dried fruit healthy? The truth is depending on how it’s made, dried fruit can either be a good addition to your diet in small amounts or a so-called “health food” you should never eat.

Here’s the good news: A 2020 cross-sectional analysis of the National Health and Nutrition Examination Survey found that adults who included dehydrated fruits in their diets benefited from “higher diet quality and greater intakes of under-consumed nutrients.”

Results from the analysis showed that participants’ fiber, potassium and polyunsaturated fat intakes were greater on days when dried fruits were consumed versus when they weren’t — although more calories were consumed, too.

What Is Dried Fruit?

Dried fruit is another name for dehydrated fruit, which fruit that has had water removed. This results in a product with less volume and intensified sweetness — plus it lasts longer and doesn’t spoil very easily.

Do dried fruits count toward your daily fruit needs? Yes, they can — assuming you choose the right types.

A little over 1/3 cup serving of dried fruit is about equivalent to one one-cup serving of fresh fruit. In other words, 1/3 cup of raisins can provide a similar amount of nutrients as one medium apple.

Which Dry Fruit Is Healthiest?

Assuming you choose kinds that have zero added sugar or oils, healthy dried fruits include:

• All types/colors of raisins
• Apricots
• Prunes
• Figs
• Dates
• Dried berries, including blueberries, strawberries, mulberries, goji, etc.
• Cherries
• Cranberries
• Mango
• Apple rings
• Pineapple rings
• Orange slices
• Banana chips

Which dried fruit is lowest in sugar? First and foremost, always choose types that aren’t made with added sugar or other sweetness (like fructose, sucrose, syrups, juice, etc.). Among the lowest-sugar types include goji, mulberries, raisins, apricots and prunes.

How It Stacks Up vs. Fresh Fruit

Compared to fresh fruit, is dried fruit worse for you?

The biggest difference between dried and fresh fruits is that dehydrated fruit has a smaller volume, meaning it’s less filling and easier to overeat. If you ate an equal portion of both types, meaning one 1/2 cup serving, you’d consume a lot more calories and sugar from dried fruit compared to fresh fruit.

Does fresh fruit have more nutrients? Most likely it does. That’s because some delicate antioxidants and other beneficial compounds found within fruit can be destroyed if it’s heated too much or stored for too long.

Still, studies show dried fruit does contain some antioxidants — especially dried berries and cherries, for example — plus nutrients including iron; potassium; vitamins E, C and A; and others.

Benefits

1. High in Fiber

It’s easy to meet your daily fiber needs when you consume concentrated sources of fiber, one of which is dried fruits. You’ll get about four to five grams of fiber from every small serving of dried fruit, which is nearly 20% of your daily needs.

Fiber has many important roles, including helping support gut and digestive functions, reduce constipation, control your appetite, and even maintain healthy cholesterol levels.

For example, a 2019 randomized controlled trial found that adults who struggled with infrequent stool habits (constipation) and low fiber intake experienced significantly increased stool weight and frequency when they added prunes to their daily diets over the course of four weeks.

Diets that include plenty of fiber are also associated with a lower risk of cardiovascular disease, diabetes, high cholesterol and other common health issues.

2. Good Source of Antioxidants and Nutrients

Many dried fruits are full of antioxidants and phytonutrients much like their fresh counterparts, especially anthocyanins, bioflavonoids, catechins and polyphenols.

This helps explain why data from a 2020 systematic review suggests that “higher intake of raisins and other dried fruits may be important in the prevention of cancers of the digestive system.” People who consumed three to five or more servings of dried fruits per week had between a 24% and 65% lower risk of developing some types of cancer.

Additionally, figs, prunes, dried berries, raisins, etc., are full of vitamins and minerals, including iron, potassium, calcium, vitamin K and more.

These essential nutrients are associated with health benefits such as lower blood pressure, protection against bone loss, help with muscle and nerve functions, and more.

Apricots are rich in beta-carotene, a form of vitamin A, and vitamin E, both of which support normal vision/eye health as well as heart and arterial function. Dried mango, strawberries and blueberries all contain vitamin C, which support a healthy immune system and skin health.

3. Can Be Used to Naturally Sweeten Recipes

Adding things like raisins or dried cherries and berries to granola, baked goods, yogurt or oats can help decrease the need for added sugar. Dried fruits add a a natural pop of sweetness to many different recipes, even salads and roasted veggies, which enhances the taste without adding “empty calories.”

4. Portable and Shelf-Stable

Dehydrated fruit has its water/moisture removed, preventing it from spoiling easily and making it a highly convenient snack to pack when you’re on the go. You can take them to the gym to snack on before a workout, pack them in your children’s lunch for school or bring them with you when you’re traveling to prevent unhealthy snacking.

Downsides (Risks and Side Effects)

When buying dried fruit in grocery stores or online, look for 100% natural products made without added sugar, oils or sulphur dioxide (E220), which is added as a preservative.

Sulfur dioxide/sulfites help maintain fruit’s color and appearance, but this additive may contribute to negative reactions among some people, including allergies. Always read ingredients label to be sure you choose brands that don’t use chemicals or additives.

As mentioned above, another potential drawback to eating dehydrated fruit is that it’s relatively high in sugar and calories based on volume, meaning it’s important to stick to a small serving size (unless you’re looking to gain weight).

Studies suggest that although dried fruits can contribute nutrients to people’s diets, they don’t appear to displace other calories on days when consumed, meaning you want to prevent yourself from overeating them. You should also continue to eat fresh fruit if possible and not exclusively dried fruit, since research shows fresh fruit may have even more benefits for weight control and heart health.

How to Eat It

Because dried fruit may not be very filling on its own, it’s best to combine it with a source of protein and healthy fats. For example, you can make homemade trail mix with nuts, seeds and raisins, or top plain yogurt or unsweetened oats with some chopped figs, cranberries, dried berries, etc.

Overall, for the most benefits try pairing fruit of any kind (whether dehydrated or fresh) with protein-rich foods and fats to make it more satisfying and to help keep blood sugar levels in check.

Try your favorite dried fruits in these healthy recipes:

• Antioxidant Trail Mix
• Grainless Granola
• Overnight Oatmeal Recipe
• Coconut Yogurt Chia Seed Bowl

Conclusion

• Dried fruit is fruit that has been preserved by having most of its water content removed. This makes it more shelf-stable and smaller in volume, while also concentrating its sweetness.
• Is dried fruit even healthy? If you choose types that have no added sugar or oils and you stick to small portions, it can be a good addition to your diet.
• Raisins, apricots, prunes, digs, dried berries, etc., are rich in fiber and contain nutrients, including antioxidants like polyphenols, potassium, iron, vitamin K and B vitamins.
• Eating about 1/3 cup of unsweetened dried fruit is roughly equivalent to one cup of fresh fruit, so it counts toward your daily goal of consuming two to three servings of fruit.

The post Is Dried Fruit Healthy? Pros, Cons & More appeared first on Dr. Axe.

I bet you’ve heard of the candies known as jujubes, juju fruits or Jujyfruits. Despite having “fruits” in their names, these variations of chewy, colorful, artificially flavored candies are anything but healthy. So why do these unnatural products have the same name as the natural exotic fruit — jujube fruit — that’s loaded with health benefits?

According to food historian Charles Perry, some candies originally contained jujube fruit juice. At the turn of the century, it was common for people to use these candies for chest complaints. They were especially popular in theaters when moviegoers didn’t want their coughs to disturb fellow viewers.

Today, candies called “jujubes” unfortunately don’t contain any actual jujube juice — however, the good news is that jujube fruits are alive and well. Also called red dates, jujube can be eaten fresh, raw or infused into tea.

Believe it or not, this fruit has been consumed for its health benefits for nearly 2,500 years! Let’s find out why.

What Is Jujube Fruit?

Jujube fruits (Ziziphus jujuba) come from the small shrub known as the jujube tree. This tree is a species of Ziziphus in the buckthorn plant family (Rhamnaceae), which means it’s related to many other plants, vines and shrubs, some of which also have medical uses.

The fruits that grow on the Ziziphus jujuba plant are technically types of drupes or stone fruits. It’s believed that there are as many as 400 cultivars of the this fruit.

The jujube tree originated in China, where jujubes have been cultivated for over 2,500 years. (Some records show as long as 4,000 years.) Today they’re most popular in places such as China, Korea, India, Japan and the Middle East.

They’re also commonly called red dates, Chinese dates, Korean dates or Indian dates.

Similar to an olive or small date in size, jujube fruit has the texture and crisp, bright flavor of an apple. While fresh jujubes have flesh that tastes similar to an apple, dried jujube tastes much sweeter, similar to dates, and has an impressive nutritional profile.

What is jujube fruit good for? In traditional medicine, the fruits, seeds and bark of jujubes have been used to treat mental health issues, including anxiety and trouble sleeping/insomnia. This fruit can also be used for digestive support, including as an appetite stimulant or digestive aid.

Here are some other interesting facts about the jujube plant:

• Jujube trees came to the U.S. in the early 1900s when the first varieties were introduced to growers by the United States Department of Agriculture.
• Smoked jujubes are eaten in Vietnam and are referred to as black jujubes.
• In Jordan, Lebanon and other Middle Eastern countries, it’s eaten as a snack or alongside a dessert after a meal.
• In the U.S., Jujubes is a brand name of a particular type of candy, but in Canada and India the word “jujubes” is generic and describes many similar candies.
• Ziziphin, a compound in the leaves of the jujube, suppresses the ability to perceive sweet taste.
• Jujube fruit tea is a welcome drink in Korean culture.
• Jujube is highly regarded as a sedative in Traditional Chinese Medicine.

Nutrition Facts

Like other dried fruits, such as dates and dried berries, jujube fruit contains plenty of essential vitamins and minerals, especially vitamin C and manganese. It’s also rich in phytonutrients including:

• bioflavonoids
• polysaccharides
• polyphenols
• saponins
• nucleotides
• triterpenoids

According to the USDA, 50 grams (approximately a half-cup serving) of dried jujube fruit contains about:

• 140 calories
• 36 grams carbohydrates
• 2 grams protein
• 3 grams fiber
• 15 milligrams manganese (650 percent DV)
• 109 milligrams vitamin C (121 percent DV)
• 2.5 milligram iron (14 percent DV)
• 0.1 milligram copper (13 percent DV)
• 34 mg phosphorus (5 percent DV)
• 108 milligrams potassium (4 percent DV)

Benefits

1. Immune Support and Cancer-Fighting Abilities

Juices extracted from jujubes have demonstrated potential at inhibiting certain types of cancerous cells, including ovarian, cervical, breast, liver, colon and skin cancer cells.

One study in particular conducted in Iran tested the water extract of dried jujube fruit for possible anticancer effects and induction of apoptosis (automatic cell death) of human tumor cell lines. Using DNA fragmentation analysis, researchers found that ziziphus jujuba extract suppressed human tumor cell lines, especially a leukemia line.

Due to rich supply of antioxidants, overall, scientific studies show jujube’s impressive ability to help kill off tumor cells, making jujube fruit a potential cancer-fighting food.

2. Insomnia Treatment

Jujubes and their seeds are used in Chinese medicine to treat common sleep troubles like insomnia. They contain compounds known as flavonoids, saponins and polysaccharides, which animal studies show gives jujube the ability to act as a natural sedative and has a soothing effect on the entire nervous system.

One study out of China found that saponins in ziziphus jujuba demonstrated an effective sedative and hypnotic function, which can be used to help sleep. Therefore, a cup of jujube tea before bed might be just the ticket to a restful night’s sleep and help treat insomnia without drugs.

3. General Gastrointestinal Benefits

Jujube fruit has traditionally been utilized as a puree, paste, tea or soup to improve digestion.

A study published in the Journal of Agricultural and Food Chemistry showed that an adequate consumption (defined as 40 milligrams per day) of jujube each day can improve the gastrointestinal environment and reduce the exposure of intestinal mucosa to toxic ammonia and other harmful compounds.

Is jujube fruit good for kidney patients? Research suggests it may be. In certain studies, when adults consumed jujube extract daily, some experienced improved kidney function due to declining the levels of creatinine and urea, thereby limiting the risk for damage to the kidneys.

4. Help With Chronic Constipation Relief

A specific gastrointestinal benefit of jujube is relief from chronic constipation.

A study published in Digestion investigated the safety and efficacy of an extract of jujube on people with prolonged transit time, which is indicative of constipation. Subjects received liquid Z. jujuba or placebo for 12 weeks.

The study concluded that jujube extract may be an effective and safe treatment for chronic constipation because many people in the treatment group experience improvements in constipation symptoms, such as decreased transit time.

5. Supports Cognitive Health, Plus Uplifting and Calming

Jujubes are known for having a soothing effect on the mind and body. That’s exactly why they’ve been traditionally used as a natural antidepressant, anti-anxiety and anti-stress medicinal food. The seeds of the jujube fruit have been specifically implicated in reducing anxiety in animal subjects.

Results from one study published in the Journal of Ethnopharmacology suggest that jujube seed extract has anti-anxiety effects at a lower dose and sedative effects when used at a higher dose. Unfortunately, there are currently no human studies on the sedative or anxiety-reducing effects of jujube, but the animal research has been encouraging to date for jujube’s potential as a natural stress reliever.

Another potential benefit is supporting cognitive health. A 2017 study found that jujube possesses neuroprotective activities, including protecting neuronal cells against neurotoxin stress, stimulating neuronal differentiation, increasing expression of neurotrophic factors, and promoting memory and learning. This is due to its rich supply of antioxidants and anti-inflammatory compounds that defend against oxidative stress, which can damage the brain.

6. Rich in Disease-Fighting Antioxidants and Vitamin C

As both a high-antioxidant food and vitamin C food, jujube consumption is an excellent way to increase your intake of key nutrients. Antioxidants are nutrients that block damage caused by free radicals.

Excessive levels of free radicals in the body are linked with an accelerated aging process as well as more serious health concerns, like cancer and heart disease.

Since our bodies can’t produce vitamin C on their own, it’s essential that we make sure we get enough vitamin C in our diets. Having just under a half cup of fresh jujubes fulfills over 100 percent of your daily vitamin C requirement. That’s a pretty easy and tasty way to fight free radical damage and stave of disease.

Vitamin C is also key to healthy skin and hair, while helping heal wounds and injuries to the body more quickly. Additionally, vitamin C and other compounds found within this fruit are thought to have natural antibacterial and antimicrobial effects.

7. Heart Support and Blood Pressure Helper

Jujube provides nutrients that have anti-inflammatory effects and that may help keep your blood pressure at healthy levels, including potassium, manganese and antioxidants.

Jujube’s manganese could potentially play a role in controlling blood pressure due to its anti-oxidative functions, while potassium is helpful for keeping the blood vessels relaxed, which promotes healthy blood flow.

Additionally, these fruits have historically been considered medicinal because they can help treat “blood deficiency.” Today, we know that dried fruits provide iron and other nutrients that can defend against anemia, fatigue, weakness and poor immune response.

The blood-nourishing functions of jujube, due in part to flavonoids, polysaccharides and triterpenoid, can generally help support a healthy cardiovascular system and metabolic functions.

Risks and Side Effects

There have not been many negative jujube side effects reported, especially when consumed in normal food amounts, unless you have an allergy. Still, there are a few potential precautions to take.

If you have an ongoing health condition or are on medication, check with your doctor before using this food medicinally. This is especially important if you take antidepressant medications, such as serotonin-norepinephrine reuptake inhibitors, which may be impacted by the effects of jujube fruit.

Jujube might also affect blood sugar levels, so monitor your blood sugar closely if you have diabetes and take medications to control it.

How to Use (Plus Recipes)

Unfortunately, in the U.S. jujubes aren’t easily found in grocery stores, but they’re often in Asian specialty stores that import exotic fruit.

If you purchase raw jujube fruit, look for ones that are unblemished, firm and full. They should be greenish-yellow to yellowish-red in color with a smooth skin.

As the jujube matures, its reddish skin darkens to maroon and then to purplish-black and begins to wrinkle like a date. This why it’s also commonly known as the red date or Chinese date.

How do you eat jujube fruit? Fresh jujube fruit can be eaten raw or used in place of apples in any recipe. Simply peel the skin and remove the single seed inside to use jujubes in an apple recipe.

Jujubes can also be boiled, baked, stewed or dried. Traditionally, they’re commonly used to make a puree or paste that can be added to dishes for additional flavor, sweetness and health benefits. Some people also use jujubes to make vitamin C-rich jam.

Raw, fresh berries last for about three to four days at room temperature or for a couple of weeks when refrigerated. Dried berries stored in an airtight container away from heat and light can last for several months.

How many jujubes can you safely eat? Stick to about a half-cup serving of dried jujube per day or about one cup of raw fruit.

Recipes:

Aside from snacking on fresh or dried jujubes, you can also use jujubes in place of apples in any recipe. Try making Homemade Jujube and Ginger Tea using dried jujubes, which is very calming and delicious.

Some other yummy jujube recipe ideas include:

• Samgyetang aka Korean Ginseng Chicken Soup
• Rice Pudding with Jujube Fruit
• Mochi-Stuffed Jujubes

Conclusion

• While not as popular in the U.S or Europe as they are in Asia and the Middle East, jujube fruit (ziziphus jujuba) makes a tasty and nutrient-boosting snack.
• The fruit is loaded with vitamin C, manganese and certain antioxidants, and can be used in place of apples in recipes.
• Jujube tea is an excellent calming beverage that can also help with insomnia and anxiety.
• These fruits have been shown to be an effective and safe alternative to harsh and side effect-ridden over-the-counter laxatives. Whether you have chronic constipation or want to improve your general gastrointestinal function, they can help.
• Research has shown that jujube fruit have potential anticancer, sleep-promoting and mood-improving effects.

The post Jujube Fruit Benefits Include Better Digestion and Immunity appeared first on Dr. Axe.

Avocado has snagged a spot as one of the world’s healthiest superfoods — and for good reason. In addition to being delicious and easy to enjoy, avocados also contain a hearty dose of important nutrients, such as fiber, good fats, potassium and vitamin K. That’s why there are several avocado benefits, with research suggesting that avocados could help enhance heart health, boost weight loss and keep your digestive tract running smoothly.

Avocados are a nutritious fruit that originated in Mexico but are now cultivated around the globe. The avocado tree, also known as Persea americana, is a member of the laurel family and can grow between 30–40 feet tall. It has greenish-yellow flowers and produces a single-seeded berry known as the avocado.

There are several different types of avocados, each of which is actually a different cultivar of the avocado plant. The Hass avocado is the most popular variety, but there are several other less-common kinds available as well, including Bacon, Lula, Pinkerton, Fuerte and Gwen avocados.

Avocado is typically characterized by a dark outer peel with smooth green flesh inside and a large pit in the middle. It has a mild taste and creamy texture that works well in many different dishes and recipes, ranging from chicken avocado salad to avocado chocolate pudding and beyond.

So are avocados healthy for you? And how can you start adding this flavorful food to your diet?

Keep reading for more fun avocado facts and avocado benefits, along with some simple recipe ideas to help get you going.

Avocado Benefits

In addition to being highly versatile, the vitamins and minerals in avocado are off the charts. Not only does it top the high-potassium foods list, but it’s also a great source of fiber, healthy fats and bone-boosting vitamin K.

No wonder there are so many avocado benefits. Here are the top nine reasons to eat avocado:

1. Improves Heart Health

Avocados (and especially avocado oil) promote heart health by balancing blood lipids. In terms of its chemical composition, the fat in avocado is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids.

Diets that are moderately high in healthy fats — especially monounsaturated fats (MUFAs) — are known to block plaque buildup in the arteries more effectively than diets high in insulin-spiking carbohydrates. In addition to the presence of fat, the fiber in avocado and the presence of beta-sitosterol compounds, magnesium and potassium help reduce cholesterol levels and blood pressure.

There is a growing body of clinical studies exploring why healthy sources of fat are so important to maintaining heart health.

For example, researchers from Mexico administered an avocado-enriched diet to both healthy adults and people with high cholesterol and examined the results. After just one week, it was discovered that when healthy people with normal lipid levels ate avocados, their total cholesterol levels dropped 16 percent.

The results observed in the high-cholesterol group were even more profound. Not only did total blood lipids drop 17 percent, but so did LDLs (22 percent) and triglycerides (22 percent), while their levels of good HDL actually increased by 11 percent.

2. Reduces Risk of Metabolic Syndrome

Some research suggests that eating avocados could be associated with a lower risk of metabolic syndrome in U.S. adults. Metabolic syndrome is a term for a cluster of conditions that increases your risk of developing heart disease, stroke and diabetes.

Avocados may also help with high blood sugar, high blood pressure, high cholesterol, obesity and excess belly fat.

One study published in Nutrition Journal evaluated the eating habits of 17,567 U.S. adults over a seven-year period. Researchers found that people who ate avocados regularly tended to have a more balanced and better quality diet than non-avocado consumers, plus a higher intake of fruits, veggies and fiber.

Consumption of avocados was also tied to a lower body weight, body mass index (BMI) and waist circumference, as well as higher levels of good HDL cholesterol. This means that avocados could help with weight management when consumed with a healthy diet.

Researchers also found that those who ate the avocados were 50 percent less likely to develop metabolic syndrome than non-consumers.

3. Supports Eye, Skin and Hair Health

Why is avocado good for your skin? Rich in fat-soluble vitamins and monounsaturated fats, avocado advantages also include glowing skin, bright eyes and shiny hair both when eaten or used topically.

Truth be told, avocado is one of nature’s best moisturizer, especially considering the price tag and that the fruit completely free from added synthetic chemicals.

Avocados are high-antioxidant foods that contain lutein, a type of carotenoid that protects eye health and preserves healthy, youthful-looking skin and hair. Carotenoids are a group of antioxidant phytochemicals found in veggies like carrots, squash and sweet potatoes that are known for blocking the effects of environmental toxins like pollution and UV light damage.

Research indicates that dietary carotenoids provide health benefits related to disease prevention, particularly certain cancers of the skin and age-related eye disorders like macular degeneration. Lutein appears to be beneficial for eye health because it absorbs the type of damaging blue light rays that enter the eyes and skin, changing DNA and causing free radical damage.

Research also shows that adding avocado to a meal can help boost carotenoid absorption.

To promote a healthy, shining complexion, simply rub the inside of an avocado peel on your skin, and use avocado oil as your primary moisturizer. Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals.

You can also use avocado for hair masks to replenish, moisturize and add shine.

4. Fights Cancer Cell Growth

Several studies have surfaced touting avocados as cancer-fighting foods. The Journal of Nutrition and Cancer published the results of an in vitro study, for instance, that revealed the phytochemicals in avocados are so powerful that they could help kill off oral cancer cells.

Researchers from Ohio State University took this theory one step further to attempt to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination found within each avocado may hold the key to its anticancer effects.

Research shows that phytochemicals extracted from avocados help induce cell cycle arrest, inhibit growth and promote apoptosis in precancerous and cancer cell lines. Studies also indicate that avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes.

Another reason that avocados are linked to reduced risk for both cancer and diabetes is their levels of monounsaturated fatty acids. These have been shown to offer better protection against chronic disease compared to other types of fatty acids because of their ability to lower inflammation.

Beta-sitosterol, another compound found in avocados, is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk.

5. Promotes Weight Loss

Do avocados make you gain weight or help with weight management? Contrary to what most people believe, diets lower in carbohydrates and higher in goods fats are known to accelerate weight loss — so if you are looking to lose weight, avocados are your friend.

Fats are super filling and increase satiety hormones that help you eat less overall. They also allow you to go longer between meals without getting hungry to help prevent overeating, snacking and sugar addiction.

That’s one reason why increasing MUFAs in the diet is related to better weight management and healthier BMI status.

Ever eat a big salad without much dressing, nuts or avocado and feel hungry within a couple hours? That’s because low-fat diets tend to leave you unsatisfied and pose other risks, like nutrient malabsorption, insulin spikes, reproductive problems and mood-related issues.

Researchers in charge of a 2005 study sought out to dispel the myth that avocados should be avoided in energy-restricted diets. They examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet.

They found that consumption of 30 grams a day of fat from avocado within an energy-restricted diet didn’t compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocados resulted in significant weight loss in addition to other health improvements.

Measurements including body mass, BMI and percentage of body fat decreased significantly in both groups during the study, but only the avocado group experienced positive changes in fatty acid blood serum levels, demonstrating that there are clearly avocado benefits for weight loss.

6. Enhances Digestive Health

As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit contains between 11–17 grams of fiber, which is more than nearly any other fruit and most servings of vegetables, grains and beans too.

High-fiber foods are important for anyone with digestive tract issues because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Research shows that fiber also helps add bulk to stool, supports regularity, and helps pull waste and toxins through the intestines and colon.

Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits.

7. Protects Against Insulin Resistance and Diabetes

Multiple studies suggest that following a MUFA-rich diet can improve fasting insulin levels in insulin-resistant subjects. Eating plenty of MUFA-dense foods may also help decrease blood sugar levels and insulin concentrations for hours compared to carbohydrate-rich meals.

Consumption of dietary MUFAs promotes healthy blood lipid profiles, mediates blood pressure, improves insulin sensitivity and regulates glucose levels, all while preventing obesity and oxidative damage to the cells.

8. Boosts Mood

Fatty acids play an important role in regulating central nervous system functions and cognitive processes because they impact neurotransmitter levels and help balance hormones naturally. As a consequence, your mood can also improve when you eat enough healthy fats.

That means you can add mental well-being aid to the list of avocado benefits.

While studies suggest that consuming trans fats may be linked with a higher risk of depression, the opposite is true of natural MUFAs. In other words, higher-fat diets might lower depression, anxiety and other mental disorder risks because they facilitate proper thought processing, hormone production and stress reduction mechanisms within the brain.

9. Decreases Arthritis Symptoms

Arthritis is a common condition characterized by joint pain and swelling. The Arthritis Foundation reports that arthritis affects nearly 60 million adults and 300,000 children around the world.

Some studies suggest that avocado improves certain symptoms of arthritis. In fact, several studies show that specific compounds extracted from avocado oil may help decrease symptoms of osteoarthritis, which is considered the most common form of arthritis.

Nutrition Facts

Avocados are jam-packed with nutrients, including vitamins and minerals. Although each serving does contain a good amount of avocado calories, it’s also rich in fiber, vitamin K, folate, vitamin C and potassium, along with a good chunk of heart-healthy fats and minimal avocado carbs.

One raw, California avocado without the skin and seed (about 136 grams) contains approximately:

• 227 calories
• 11.8 grams carbohydrates
• 2.7 grams protein
• 21 grams fat
• 9.2 grams fiber
• 28.6 micrograms vitamin K (36 percent DV)
• 121 micrograms folate (30 percent DV)
• 12 milligrams vitamin C (20 percent DV)
• 0.4 milligrams vitamin B6 (20 percent DV)
• 2 milligrams pantothenic acid (20 percent DV)
• 689 milligrams potassium (20 percent DV)
• 2.7 milligrams vitamin E (13 percent DV)
• 2.6 milligrams niacin (13 percent DV)
• 0.2 milligrams copper (12 percent DV)
• 0.2 milligrams riboflavin (11 percent DV)
• 39.4 milligrams magnesium (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 0.1 milligram thiamine (7 percent DV)
• 73.4 milligrams phosphorus (7 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 0.8 milligrams iron (5 percent DV)
• 200 international units vitamin A (4 percent DV)

In addition, this fruit also contains some omega-3 fatty acids, omega-6 fatty acids, choline, betaine, calcium and selenium.

How to Select and Store

Widely available at most grocery stores in the produce section, finding avocados has become pretty simple. What’s a bit more challenging, however, is picking out a good one from your local supermarket.

When picking a fresh avocado, first make sure it is ripe. There are plenty of different methods for how to tell if an avocado is ripe, but the best way is to simply squeeze it, which should give a firm, but gentle yield to pressure.

Ripe avocado can be stored in the refrigerator for several days until ready for use. If it’s not fully ripe, there are several options for how to ripen an avocado as well. The easiest way is to set it on the counter to let it ripen at room temperature over a period of several days.

If the avocado is cut, try sprinkling the exposed flesh with lemon juice or another acid to help keep it fresher for longer. Be sure to cover or wrap tightly with plastic wrap and store in the refrigerator for around a day or two.

How to Use

Wondering how to cut an avocado before using it in your favorite recipes? Start by using a knife to cut the avocado in half.

Because of the large avocado pit in the middle of the fruit, it usually works best to rotate the fruit as you cut to ensure you’re slicing all the way around. Next, twist the two halves, which should help you easily separate the two.

You can remove the avocado seed by carefully tapping the pit with the knife, securing it firmly into the seed. Then simply twist it, which should help the pit break away evenly.

You can cut the avocado flesh while it’s still in the skin and then use a spoon to scoop out the slices. Alternatively, you can also scoop the flesh out using a spoon and then cut into wedges or slices on a cutting board instead.

There are plenty of avocado recipe ideas out there, with new and creative ways to learn and incorporate into your daily diet. Here are a few ideas for how to eat avocado in order to take advantage of the host of avocado benefits:

• Use it as a fat replacement in baking to add a tasty twist to avocado brownies.
• Dice it as a nice topping for avocado soup or bone broth.
• Put it in the food processor to make an avocado smoothie, avocado sauce, guacamole, chocolate avocado pudding or countless other recipes.
• Mash or whip it until completely smooth for a baby’s first food instead of processed food in a jar.
• Mix it with other fruits and veggies to make a tasty avocado salad.
• Use it to make homemade guacamole or avocado salsa.
• Top off your favorite dishes — think avocado pasta, avocado sandwich or avocado chicken salad.
• Put it on your skin as a natural moisturizer, or use it to make a soothing avocado hair mask.

Need some recipes to help get you going? Here are a few simple avocado recipes that you can try out, and learn to get avocado benefits in your diet:

• Sweet Avocado Ice Cream
• Creamy Cilantro Lime Avocado Salad Dressing
• Vegan Avocado Toast Recipe
• Asparagus and Avocado Egg Benedict
• Avocado Chocolate Mousse

Risks and Side Effects

When consumed in moderation, avocado can be a nutritious and delicious addition to a balanced diet. However, there are some people who may need to limit their consumption of this superfood.

For example, those with kidney problems are often advised to follow a low-potassium diet. That’s because eating high amounts can cause potassium levels to rise in the body when the kidneys aren’t working properly.

Because of the high amount of avocado potassium packed into each serving, it may be best to keep intake to a minimum and opt for other foods low in potassium instead.

Although uncommon, some people may also have an avocado allergy, which can cause food allergy symptoms like hives, itching and swelling. Those with a latex allergy should also be mindful about eating avocados, as the cross-reactivity can trigger an allergic reaction in some cases.

Finally, keep in mind that more is not always better. In fact, there is a high amount of calories in avocado, so going overboard could potentially lead to weight gain, especially if you’re not making other adjustments in your diet to account for these extra calories.

Avocados are also high in fiber, which can be beneficial in moderation. However, increasing fiber intake too quickly can lead to digestive issues like constipation, gas and bloating.

Start slow, and stick to one to two servings per day. Additionally, be sure to drink plenty of water, which can help mitigate side effects of increased fiber intake and promote regularity.

Conclusion

• Avocados are a delicious and nutritious fruit cultivated around the globe. They are highly nutritious, and each serving contains a good amount of avocado fiber, plus healthy fats, potassium, vitamin K, folate and vitamin C.
• Are avocados good for you? Potential benefits of avocado include improved heart health, increased weight loss, enhanced digestive health and better blood sugar levels. Avocado benefits may also include the ability to help improve mood; support eye, skin and hair health; fight cancer cell growth; and reduce the risk of arthritis and metabolic syndrome.
• Avocados are also easy to use and can be incorporated into a variety of recipes. Try making an avocado dressing, avocado dip or avocado tuna salad. Enjoy a few servings per week as part of a well-rounded diet to reap the rewards of this incredible ingredient.

The post Avocado Benefits: The Most Nutrition-Packed Food on the Planet? 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.

You’ve undoubtably heard of (and enjoyed) lemon water before, but lime water doesn’t seem to get the same amount of love. It should, however, because lime water is hydrating and offers a number of health benefits.

Plus, it enhances the taste of water and makes it much easier to drink fluids throughout the day and with meals.

Limes are rich in antioxidants and vitamin C and provide calcium, iron, potassium and fiber. You can use them for a lime water detox that flushes toxins out of the body, as part of your skin care routine (as lime juice can help prevent early aging) and as a way to ward off disease.

The best part — it’s as easy as can be. Simply squeeze lime juice into the water that you already consume throughout the day!

Lime Water Benefits

Drinking water alone provides health benefits, so you can imagine that adding a nutrient-dense fruit to the mix will have an impact. Lime water benefits include the following:

1. Rich in Antioxidants

Citrus fruits like lime are loaded in antioxidants that protect the body from free radical damage that can harm cells and cause disease. We know that the rates of oxidative stress in the U.S. are very high, which is a direct result of the Western lifestyle, so adding antioxidant foods to your diet is so important.

Limes contain a concentrated dose of antioxidants and beneficial terpenes, including flavonoids, flavones, triterpenoid and limonoids.

2. Boosts Immunity

Limes are rich in vitamin C, containing one-third of your recommended daily dose in just one lime. We know that vitamin C is crucial for normal immune system functioning.

Vitamin C supports protection against pathogens and promotes oxidant scavenging. It plays a role in killing microbes and fighting infections, improving respiratory conditions, and reducing inflammation.

3. Keeps You Hydrated

In addition to the benefits that come from adding lime juice to water, drinking the water itself is critical for maintaining optimal health.

Drinking water keeps you hydrated and flushes toxins from the body. Research indicates that water consumption plays a role in human performance and functioning, and it also supports proper energy intake.

4. Promotes Skin Health

A study published in Food Chemistry suggests that citrus juices have an anti-aging effect because of their antioxidant content and ability to prevent oxidative stress-induced premature aging.

Adding lime water to your diet may help reduce wrinkle formation and the negative effects of ultraviolet light exposure.

5. Aids Digestion

Studies show that staying hydrated by drinking plenty of water or eating hydrating foods supports proper digestion. By enhancing the taste of water, lime juice can promote better hydration and help flush out the gastrointestinal tract.

For people who struggle with slow digestion or trouble passing stools, adding one to two glasses of lime water into your daily diet may be beneficial.

6. Supports Weight Loss

If you swap out sodas, juices and other sugary drinks for lime water, you will significantly reduce your caloric intake every day. There are only 20 calories in an entire lime compared to 136 calories in a can of soda. Plus, sodas have no nutritional value and can increase sugar cravings.

Research on animals also suggests that lime contains weight-reducing properties that can lower body weight and food consumption in mice.

7. Supports Heart Health

Lime juice is a good source of magnesium, potassium and vitamin C — all nutrients that help support heart health.

One animal study found that the antioxidant activity in lime juice and peel helped prevent atherosclerosis (the buildup of plague on the artery walls) progression in rabbits.

A human study conducted in 2016 showed that consuming garlic and lemon juice resulted in improved cholesterol and blood pressure levels in adults aged 30–60 with high cholesterol.

How to Make It

When it comes to lime water recipes, you have some options. You can go with a basic squeeze of a lime into a glass of filtered water or get a little fancy with it.

To prepare lime water for several days, fill a pitcher with water and two to three tablespoons of fresh lime juice. Then add in sliced lime and lemons, using one of each fruit, and about a tablespoon of mint leaves.

You can keep the pitcher in the refrigerator and pour it over ice in a glass when you’re ready.

Lime vs. Lemon Water

Lime water and lemon water are both rich in nutrients, including vitamin C and antioxidants. They are often used interchangeably but do have some key differences.

For starers, limes are less sour than lemons, and although they’re tart, limes have a smoother taste. Lemons have a more potent, sweet and sour taste.

Both citrus fruits are used in a range of recipes, including soups, salads, sauces and dips.

Nutritionally, lemons are higher in vitamin C by about double. Lemons also contain higher amounts of vitamin B6 and folate.

That said, lemon and lime water feature a slew of antioxidants and enhance the taste of plain water, helping keep you better hydrated and promoting detoxification.

Related: What Is Key Lime? Benefits, Uses, Recipes & More

Risks and Side Effects

Lime water is generally safe and poses minimal risks to humans. That said, it’s possible to have a lime or citrus fruit allergy, which can cause hives, swelling, flushed skin, asthma and other food allergy symptoms.

Stick to one to two glasses of lime water a few days a week. While it’s rich in nutrients, it also contains a high amount of citric acid, which means that overdoing it can erode the enamel on your teeth and cause teeth sensitivity.

Conclusion

• Drinking lime water is an easy way to increase your water, antioxidant and vitamin C intake.
• Lime water can help support heart, skin and digestive health. It may aid weight loss, fight oxidative stress and boost immunity as well.
• To make it at home, you can simply squeeze the fruit’s juices into a glass of filtered water. To jazz it up, add lime and lemon slices, along with fresh mint leaves.

The post Lime Water Benefits for Skin Health, Heart Health and Weight Loss appeared first on Dr. Axe.

Did you know that within the winter squash family there are more than 15 varieties of edible squashes that are commonly eaten? While most people are familiar with types like butternut, delicata and acorn squash, there’s a lesser-known variety that you should get to know: hubbard squash.

What does hubbard squash taste like? It’s described as having a mild, sweet, nutty and slightly savory taste.

It’s chock-full of nutrients, including vitamin C and beta-carotene/vitamin A, and it makes a great addition addition to soups, casseroles, baked goods, pasta dishes and more.

What Is Hubbard Squash?

Hubbard squash (Cucurbita maxima) is a large squash with a gray/blue skin. It has a golden orange center that becomes soft and sweet when cooked.

Oftentimes the outside rind/skin is lumpy and bumpy.

As a member of the winter squash family, hubbard squash is technically a fruit and not a vegetable, however it’s treated more like a veggie. It’s a warm-season annual crop that grows on vines and trails along the ground or climbs up structures.

It’s typically harvested in the autumn and can remain fresh and edible for many months through the fall and winter even without refrigeration.

Hubbards are thought to be native to Central and South America. Today they are often used ornamentally during the fall for Halloween and Thanksgiving decorating.

Types/Varieties

This species can range in size from six to 40 pounds. Smaller varieties of hubbard squash, such as the Blue Ballet species, tend to have a bit sweeter of a taste, while larger ones are nuttier and more savory.

Aside from Blue Ballet, other varieties include golden or green hubbard.

Are hubbard squash and butternut squash the same?

Hubbards are related to many other types of squash in the Cucurbita maxima family, including:

• buttercup
• marrow
• kabocha
• carnival
• red kuri
• spaghetti
• autumn
• pumpkin
• turban
• sweet dumpling
• acorn
• butternut

While it’s similar to butternut squash in terms of nutrition content and uses, butternut squash is another species of winter squash with different characteristics. You can basically substitute one for the other in most recipes or use them in place of cooked pumpkin or sweet potatoes.

Nutrition

Why is hubbard squash good to eat? Hubbard squash nutrition benefits include its high supply of vitamins A (beta-carotene), B6, C and E, as well as magnesium, potassium and manganese.

It’s also low in both calories and fat, yet provides natural carbohydrates, fiber and some sugars.

One cup (about 205 grams) of baked hubbard squash contains approximately:

• 102 calories
• 22.2 grams carbohydrates
• 5.1 grams protein
• 1.3 grams fat
• 10 grams fiber
• 12,374 international units vitamin A (247 percent DV)
• 10.5 milligrams vitamin C (32 percent DV)
• 734 milligrams potassium (21 percent DV)
• 0.4 milligrams vitamin B6 (18 percent DV)
• 0.3 milligrams manganese (17 percent DV)
• 45.1 milligrams magnesium (11 percent DV)
• 0.2 milligrams thiamine (10 percent DV)
• 0.9 milligrams pantothenic acid (9 percent DV)
• 32.8 micrograms folate (8 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 1.1 milligrams niacin (6 percent DV)
• 1 milligram iron (5 percent DV)
• 47.2 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

Benefits

1. Great Source of Antioxidant Vitamin A/Beta-Carotene

One of the greatest benefits of hubbard squash nutrition is its supply of carotenoid antioxidants. Studies show that as a high-antioxidant food it can help fight oxidative stress and free radical damage, which contribute to signs and aging and chronic disease development.

Vitamin A may even have some anti-obesity effects and be able to defend against metabolic syndrome.

Beta-carotene is found in high amounts in many types of winter squash, including hubbard, pumpkin, butternut squash, etc. Along with other carotenoids, consumption of beta-carotene is linked to a reduction in inflammation, enhanced vision and skin health, support for cardiovascular health, and prevention of certain types of cancer.

2. Supports Strong Immune System With Vitamin C

Antioxidants within winter squashes, such as vitamin A and vitamin C, promote healthy immune responses and can help you fight illnesses, infections and diseases related to oxidative stress.

Vitamin C within hubbards has many benefits, including lowering the risk for some types of cancers, such as ovarian, lung and skin cancer (melanoma), as well as helping prevent the common cold and other respiratory infections.

Additionally, vitamin C supports synthesis of collagen protein within the body. This helps form connective tissues that make up the skin, joints, ligaments, tendons and gut lining.

3. Good Source of Heart-Healthy Potassium

Hubbards are a rich source of the electrolyte mineral known as potassium, which plays an important role in regulating blood pressure levels and helping prevent hypertension. Additionally, it’s required for the function of several organs, including the heart, kidneys, brain and muscular tissues.

Diets higher in potassium can potentially reduce the risk for stroke, abnormal heart rates, poor circulation and muscle cramping.

People eating a “standard Western diet” often lack potassium-rich foods in their diets, and they consume too much sodium, which counteracts some of the effects of potassium. This is why it’s important to eat electrolyte-rich fruits and veggies often, including squash.

4. Helps Promote Bone/Skeletal Health

Certain nutrients within hubbards, such as potassium and manganese, assist in maintaining strong bones and helping prevent loss of bone density, which puts adults at a higher risk of developing osteoporosis.

Another potential benefit of foods that contain both manganese and potassium is their ability to help reduce obesity due to how these nutrients support general metabolic health.

How to Cook

Look for this squash at local farmers markets or even the decorative/ “ornamental” section at pumpkin patches and nurseries.

When shopping for squash, select those that are blemish- and bruise-free. You want the stem to be smooth and intact and the squash to feel heavy.

Look for those with stems that are tan, dry and corky. Ripe squash should have a matte-looking skin but not be too glossy.

As mentioned above, hubbard squash has a naturally sweet and nutty taste. Some varieties have a buttery, nutty flavor and a flaky, dry texture, similar to a baked potato.

The cooked flesh makes a great addition to a variety of recipes, especially when baked and mashed. It’s a mild squash overall and shouldn’t overpower recipes.

How do you cut hubbard squash?

Because it’s so large and hard to handle, you’ll often find this squash sold as pre-cut wedges, which saves you some effort in cutting it.

Hubbards have a very thick and tough skin, so most cooks recommend that you cut it open initially by dropping it on the ground so the outside cracks open. Preferably do this outdoors so you don’t make a mess in your home.

Once cracked open, remove the seeds, which can be saved and roasted just like pumpkin seeds.

Cooking hubbards:

To cook hubbard squash, try baking, roasting or steaming and pureeing it (just like you would with pumpkin, butternut squash or sweet potatoes). When made into a smooth purée, it can be used to moisten and sweeten breads, pies, muffins, pancakes, or even casseroles and pasta dishes.

Winter squashes generally pair well with flavors including cinnamon, nutmeg, curry, sage, black pepper, chipotle and chili.

Some nutrients found in squash, including carotenoids, are fat-soluble antioxidants that are best absorbed into the body when accompanied by fat sources, such as avocado or olive oil. This is why it’s a good idea to pair hubbard with a healthy source of fat.

One of the easiest methods is roasting the squash at 350 degrees Fahrenheit for about 45 minutes. Cook it until it’s soft and lightly browned around the edges. Try adding some salt and spices mentioned above to make the flavor pop.

After you steam or roast it, you can create a squash purée using a high-speed blender or food processor.

Use the cooked squash within several days, and keep it refrigerated. When uncooked, whole hubbard squashes will last up to six months if stored in a cool, dry place.

Recipes:

Try subbing hubbard for butternut squash in these butternut squash recipes or acorn squash recipes. Other ideas include:

• Healthy Roasted Squash Recipe
• Chipotle Chicken Blue Hubbard Squash Soup
• Squash Bake Recipe
• Blue Hubbard Pie
• Apple Stuffed Baby Blue Hubbard Squash

Risks and Side Effects

Winter squash varieties are generally considered very hypoallergenic. However, there are some people who have an allergy to these crops, so stop eating them and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.

If you find your skin and hands becomes itchy, red or swollen when handling this squash, try using gloves when preparing it.

Conclusion

• Hubbard squash is a member of the winter squash family. It’s technically a fruit and has a mild and sweet flavor.
• It can be roasted, baked, pureed and added to pasta, used in soups and more, just like butternut squash or pumpkin .
• Hubbard squash nutrition benefits include supplying you with high amounts of vitamins A and C, plus potassium, manganese, magnesium, fiber and B vitamins.
• It’s supportive of heart health and normal blood pressure, immune system function and prevention of infections, normal vision, and bone health.

The post What Is Hubbard Squash? Nutrition, Benefits, Recipes & More appeared first on Dr. Axe.

There’s good reason that canned pumpkin is considered by many to be a fall baking essential. It’s tasty, super convenient and versatile — plus chock-full of nutrients, including vitamin A and fiber.

Pumpkin puree is not the same as canned “pumpkin pie filling,” which is typically sweetened and made with spices like cinnamon, clove, allspice and ginger.

What can you do with pumpkin puree? As explained more below, you can use it in canned pumpkin recipes, including pumpkin breads, pies, soups and even lattes.

What Is Canned Pumpkin?

Is canned pumpkin puree really pumpkin? While it depends on the specific brand, most of the time, yes.

Some brands add sugar, preservatives and spices to their products, while others are 100% pure pumpkin.

Is pumpkin puree the same as canned pumpkin? Yes, both are cooked, pureed pumpkin.

Only the “flesh” of the pumpkin is used to make puree, while the hard outside shell and pumpkin seeds are discarded. (If you choose to carve and cook your own pumpkin, definitely put the seeds to use, since they are packed with nutrients like magnesium, phosphorus, potassium, iron, zinc and copper.)

Nutrition

You probably already know how tasty pumpkin treats like breads and muffins can be, but what may surprise you is how impressive canned pumpkin nutrition also is.

100% pure pumpkin puree is a great source of:

• Vitamin A/beta-carotene
• Fiber
• Vitamin C
• Potassium
• Manganese
• Iron
• Copper
• Antioxidants

According to the USDA, here are canned pumpkin nutrition facts for a one-cup serving (about 245 grams):

• 83.3 calories
• 19.8 grams carbohydrates
• 2.7 grams protein
• 0.7 grams fat
• 7.1 grams fiber
• 38,135 international units vitamin A (763% DV)
• 39.2 micrograms vitamin K (49% DV)
• 3.4 milligrams iron (19% DV)
• 0.4 milligrams manganese (18% DV)
• 10.3 milligrams vitamin C (17% DV)
• 56.4 milligrams magnesium (14% DV)
• 505 milligrams potassium (14% DV)
• 0.3 milligrams copper (13% DV)
• 2.6 milligrams vitamin E (13% DV)
• 1 milligram pantothenic acid (10% DV)
• 85.8 milligrams phosphorus (9% DV)
• 0.1 milligrams riboflavin (8% DV)
• 0.1 milligrams vitamin B6 (7% DV)
• 29.4 micrograms folate (7% DV)
• 63.7 milligrams calcium (6% DV)

Related: How to Carve a Turkey: Step-by-Step Guide (Plus Recipes!)

Benefits/Uses

1. Very High in Vitamin A

Pumpkin is an excellent source of beta-carotene, a precursor to the active form of vitamin A that has antioxidant properties. Just a half-cup serving provides far more than your daily needs of vitamin A.

Vitamin A helps support healthy eyes and vision and also fights free radical damage that can harm and age the skin. Coupled with beta-carotene, two antioxidants found in pumpkin called lutein and zeaxanthin can also help prevent cataracts and promote healthy vision into older age.

2. Good Source of Vitamins C and K

In addition to supplying vitamin A, you’ll find other vitamins within pumpkin that act like antioxidants, including vitamins C and K. Vitamin C helps protect cells and tissues from damage, repairs skin cells, and supports a healthy immune system.

Together with vitamin A, vitamin C can help protect against formation of fine lines and wrinkles due to sun exposure, while also promoting collagen synthesis.

Diets rich in vitamin K are linked to a reduced risk for bone-related issues and heart disease. Vitamin K also seems to help prevent damage from free radicals and may decrease the risk of certain types of cancers.

3. High in Fiber

Like other winter squashes, pumpkin is full of dietary fiber, which helps make you feel full, supports digestive health, fights constipation and helps stabilize blood sugar levels.

If you’re trying to manage your weight, pureed pumpkin may also help you cut back on sugar and added fat in recipes, such as by replacing cheese, cream or oil. It’s a low-calorie food with a high water content, but it can still help to fill you up.

4. Supplies Heart-Healthy Potassium

Canned pumpkin is full of electrolytes and minerals that support a healthy cardiovascular and immune system, including potassium, magnesium and iron.

Potassium-rich foods and those containing magnesium help normalize blood pressure levels and support heart health, while iron is needed to provide oxygen to red blood cells.

Additionally, you’ll find plenty of manganese within pumpkin, which defends against loss of bone density and fractures, while also providing anti-inflammatory benefits that promote cognitive, metabolic and joint health. Manganese also helps the body utilize iron, which can help keep levels within a normal range and prevent anemia (low iron).

5. Can Provide Nutrients for Pets

Can you give canned pumpkin to pets? Yes, this is a great way to add fiber and antioxidants to your pet’s meal.

What type of canned pumpkin is good for dogs? Only give your dog plain canned pumpkin that is unsweetened, since too much sugar can upset your canine’s stomach.

Is There a Shortage?

According to experts, there is no shortage of pumpkins this year, however you might have trouble finding canned pumpkin puree because it’s become a popular item for autumn baking and holiday prep.

In addition, there has also been a bit of a pumpkin shortage overall this year due to a number of factors. A combination of poor weather, a fungus outbreak and supply chain issues that have impacted just about everything during the pandemic has reduced pumpkin output in 2021.

However, you still can find pumpkins and canned pumpkin products this fall and beyond.

Where can you find canned pumpkin? Look for it in major supermarket chains, health food stores or online in bulk.

Libby’s is one of the most popular brands (and is 100% pure pumpkin puree), which most supermarkets stock, especially in the fall around Halloween and Thanksgiving. Some large retailers such as Trader Joe’s, Thrive Market, Whole Foods and Walmart also make their own versions of canned pumpkin.

In fact, in one taste test conducted by Taste of Home that included six different brands, Great Value, a Walmart-exclusive brand, outranked five other options and scored significantly higher in terms of flavor and texture.

Recipes

Can you eat canned pumpkin without cooking it? Yes, because it’s already cooked.

However, combining it with spices and other ingredients will make it taste even better.

When baking with pumpkin puree, try using a brand that is silky and creamy with a naturally sweet taste. Make sure it is not too gritty or pulpy — or sweetened with extra sugar.

You’ll also want to look for a deep orange color rather than brown.

Try using canned pumpkin puree in some of the following healthy pumpkin recipes:

• Pumpkin Spice Latte Recipe
• Pumpkin Soup
• Gluten Free Pumpkin Bread
• Pumpkin Marmalade
• Pumpkin Pie
• Pumpkin Bars
• Savory Pumpkin Recipes

Risks and Side Effects

Like other canned goods, some canned pumpkin products are high in sodium. You’ll also want to read ingredient labels carefully to avoid those with added sugar.

Conclusion

• Canned pumpkin puree is cooked pumpkin, minus the shell and seeds. It has a smooth texture and a slightly sweet taste, even without any added sugar.
• Benefits include supplying you with vitamins A, C and K; fiber; potassium; manganese; and more. These help support healthy eyes/vision, skin, a strong immune system, and cardiovascular, digestive and skeletal health.
• Is canned pumpkin healthy for dogs? Yes, this a great source of nutrients for dogs and is unlikely to cause allergies.
• In terms of where where to buy canned pumpkin, look at places including major grocery stores, Trader Joe’s, Walmart and Whole Foods.
• Use pumpkin puree in recipes including soups, pies, marmalades, muffins and breads, and lattes.

The post Canned Pumpkin: Is It Really Pumpkin & Is It Good for You? appeared first on Dr. Axe.

What do you get when you cross blackberries, raspberries and loganberries? The result is boysenberry — a deep purple berry that’s packed with health-promoting antioxidants and polyphenols.

Originating by experiment, these berries are sweeter and more tart than blackberries and can be used similarly in baked goods and other recipes. They are packed with health-promoting antioxidants and important nutrients, including fiber, folate, vitamin K and vitamin C.

Finding them fresh may be difficult, but frozen boysenberries are available. You also can grow your own at home.

What Is Boysenberry?

Boysenberry is a hybrid berry that’s believed to be a cross between blackberries, raspberries and loganberries. It’s a member of the family Rosaceae, belonging to the Rubus genus.

Although the plant is thought to have arisen by accident when a California farmer was experimenting with new varieties and crossing berry plants in the 1920s, boysenberry is valued today for its potential health benefits, especially those related to respiratory function. Today, the biggest producer and exporter of boysenberry is New Zealand, but it’s also grown in parts of Oregon and California.

Nutrition

Boysenberry nutrition is a good source of fiber and micronutrients, including manganese, folate, vitamin K and vitamin C. It contains powerful antioxidants, including flavonoids that help prevent oxidative damage to the body.

One cup (about 132 grams) of frozen boysenberries contains approximately:

• 66 calories
• 16.1 grams carbohydrates
• 1.5 grams protein
• 0.3 grams fat
• 7 grams fiber
• 0.7 milligrams manganese (36 percent DV)
• 83.1 micrograms folate (21 percent DV)
• 10.3 micrograms vitamin K (13 percent DV)
• 4.1 milligrams vitamin C (7 percent DV)
• 1.1 milligrams vitamin E (6 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 21.1 milligrams magnesium (5 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 1 milligram niacin (5 percent DV)
• 183 milligrams potassium (5 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.1 milligrams vitamin B6 (4 percent DV)
• 35.6 milligrams calcium (4 percent DV)
• 35.6 milligrams phosphorus (4 percent DV)

Benefits

The health benefits of boysenberry come from the fruit’s impressive nutrition content, which includes beneficial polyphenols and micronutrients.

1. Promotes Lung Health

A 2016 study conducted on mice published in the American Journal of Physiology evaluated the lung function benefits from increased consumption of fruits high in polyphenols. Researchers found that regular boysenberry consumption has the potential to moderate chronic lung fibrosis in asthma and other chronic pulmonary diseases.

A 2021 study published in Food Science and Nutrition found that drinking boysenberry and apple juice concentrate promoted a shift toward an anti-inflammatory environment within the lungs, and it reduced immune cell infiltration and tissue damage.

2. Supports Cardiovascular Health

A 2014 study found that polyphenol content in boysenberry juice decreased diastolic blood pressure after four weeks. The results also suggest that the nutrients found in the fruit improve endothelial function, which allows for the flow of substances and fluid in and out of tissue.

Another study suggests that the anthocyanins in boysenberry inhibit endothelial dysfunction and contribute to the maintenance of healthy artery homeostasis.

3. Provides Antioxidants

Boysenberry is rich in antioxidants, including flavonoids like anthocyanins. Anthocyanins have been shown in studies to prevent diseases associated with oxidative stress, including cardiovascular and neurodegenerative diseases. The flavonoids also benefit gut health by promoting a healthy balance of bacteria.

A 2015 study published in the Journal of Agricultural and Food Chemistry found that boysenberry seed oil had the strongest oxygen radical absorbance capacity compared to red raspberry, blueberry and marionberry seed oils.

4. Good Source of Fiber

The dietary fiber found in berries like boysenberry have a positive impact on cardiovascular health, digestive health and more. High-fiber foods promote regularity and enhance digestive health, while helping to stabilize blood sugar levels and improve heart health by decreasing LDL cholesterol and promoting blood flow.

5. Provides Vitamin K

Vitamin K foods promote blood sugar control, strong bones and better brain function. A cup of boysenberries contains about 13 percent of your daily value of vitamin K, making it a good source of the important micronutrient.

Data shows that vitamin K deficiency is not uncommon, so getting enough of the nutrient in your daily foods is necessary.

How to Grow and Use (Recipes)

The taste of boysenberry has been likened to that of blackberries but with an extra tang and sweetness. They are thin-skinned and juicy when ripe, a bit bigger than your standard blackberries.

The downside of these unique berries is that they only last a few days after picking, so it’s difficult for commercial growers to get them in grocery stores. For that reason, you’re more likely to see them frozen or canned, but you also have the option of growing your own at home.

You can begin growing your own by using a cutting, dormant root or plant from a local nursery. It takes two years before your plant makes berries.

The first year, only leaves are produced during the summer. The next season, the berries grow on the plant’s green stems.

Boysenberry plants need at least six to eight hours of sunlight per day. They prefer well-draining soil and can be fertilized every year with store-bought or DIY compost.

The plants should remain moist, but be sure that the soil can drain so they’re not soaked and susceptible to rot.

If you live in cooler temperatures, you need to cover your plants during the winter once the temperatures drop below freezing. You can use a thick layer of straw to cover the base of the plants.

Once the plants go dormant, they must be pruned. This allows the plant’s energy to focus on producing new canes and berries the next season.

Wait until the berries are a dark purple color and easy to pull off the stem. Harvest season is typically mid-May to mid-July.

Once you have your hands on some boysenberries, it’s time to eat them raw or use them in recipes. Because the fresh berries only last a few days, you may choose to freeze them after harvest.

Simply wash them, lay them out on a baking sheet and put them in the freezer. Once they’re frozen, add them to an airtight bag or container.

Now you can use them in smoothies, a boysenberry pie or tart, or berry-based baked goods.

Any recipe that calls for blackberries or raspberries also works well with boysenberry. Here are some ideas to get you started:

• Boysenberry Pie
• Boysenberry, Lemon and Almond Loaf
• Vegan Blackberry Peach Ice Cream (substitute blackberry for boysenberry)

Risks and Side Effects

Some people may experience mild allergic reactions after consuming boysenberry. If you have swelling; itching of the mouth, lips or hands; or stomach discomfort after eating these berries, discontinue use immediately.

People susceptible to kidney stones should minimize their consumption of berries and some other fruits because the oxalates may increase the production of stones.

Conclusion

• Boysenberry is a hybrid berry that’s believed to be a cross between blackberries, raspberries and loganberries. It’s a member of the family Rosaceae, belonging to the Rubus genus.
• Similar to blackberries, boysenberries have a sweet and tart taste. They can be added to smoothies, pies, tarts, salads and baked goods.
• Boysenberry is rich in antioxidants, fiber, vitamin K, folate, manganese, vitamin C and more. These berries promote cardiovascular and digestive health, reduce oxidative stress, and have been found to benefit lung health.

The post What Is Boysenberry? The Surprising Health Benefits of This Antioxidant Berry appeared first on Dr. Axe.

A lot of people think of lemon as nothing more than a simple garnish served alongside water at restaurants or a popular flavor for candies and desserts. Did you know that the lemon is actually loaded with vitamin C, antioxidants and health benefits?

It’s true — lemon nutrition benefits range from reducing the risk of kidney stones to killing off cancer cells, whether we’re talking lemon water, lemon essential oil or just the tart fruit itself.

Plus, the potential uses for lemons extend way beyond the kitchen. Lemons can be used for just about everything, from polishing furniture to adding extra shine to hair and improving skin health.

Although it’s unclear where lemons actually originated from, it’s believed that they are native to India, China or Burma.

They entered Ancient Rome by the second century A.D. but were still not widely used or cultivated in Europe until later. In fact, it wasn’t until around 1000 A.D. that lemons actually began to spread to the Mediterranean region.

In the 18th century, scurvy became a major cause of death for British sailors. Scurvy, a condition caused by vitamin C deficiency, can lead to symptoms like bruising, bleeding gums and fatigue.

Scientist James Lind is credited with conducting experiments on board a naval ship in 1747, demonstrating that lemon nutrition could help ward off scurvy.

Today, lemons are widely used around the world to add a zip of flavor to recipes and are loved for their delicious fragrance and aroma. Although they can be found in most corners of the globe, India, Mexico and China are leaders in lemon production.

Ready to learn more about this powerful citrus fruit? Keep reading to get the full list of lemon benefits and side effects.

Benefits

1. Enhances Immunity

Lemons are a good source of vitamin C, an important nutrient that’s been linked to increased immune health. In fact, gram for gram, there is about the same amount of vitamin C in lemon vs. orange nutrition.

Not only that, but lemons are also loaded with antioxidants that can help fight inflammation and promote improved immunity.

A review in the Annals of Nutrition & Metabolism noted that getting enough vitamin C could help reduce the duration and severity of respiratory tract infections. Vitamin C may also help prevent malaria, diarrhea and pneumonia, and it could even improve the outcomes for those suffering from these conditions.

Lemons are also high in antioxidants. Antioxidants have been shown to protect your immune cells by neutralizing harmful free radicals and keeping your body free of infections caused by bacteria or viruses.

2. Promotes Heart Health

Heart disease is the leading cause of death in the United States, and it’s estimated that 92.1 million Americans have some form of heart disease.

One of the most impressive lemon nutrition benefits is its effect on heart health. Thanks to its high vitamin C content, including a few servings of this sour fruit in your diet per week could help keep your heart healthy and strong.

For instance, one study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Interestingly enough, leafy green vegetables and vitamin C fruits and veggies, like lemons, had the greatest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 indicates that both walking and eating lemons every day were associated with a decrease in blood pressure.

To really optimize heart health, include a good variety of fruits and vegetables in your diet, including lemons, and pair with a healthy and active lifestyle.

3. Helps Fight Cancer

Lemons are packed with antioxidants and cancer-fighting compounds, so it’s no wonder that a slew of studies have found that lemons may be effective in killing off cancer cells.

A test-tube study in Saudi Arabia, for example, showed that lemon fruit extract helped kill breast cancer cells. Similarly, another test-tube study in 2015 indicated that the components in lemon juice successfully inhibited the growth of several types of cancer cells.

Lemons also contain compounds like hesperidin and d-limonene. These have both been shown to have cancer-preventing properties.

Thanks to all these powerful properties in lemon nutrition, lemons are among the top cancer-fighting foods around.

4. Prevents Kidney Stones

If you suffer from kidney stones, incorporating a serving or two of lemons into your diet may be able to help. This is because lemons contain citric acid. Citric acid has been proven to increase urine volume and aid in kidney stone prevention.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year.

Another study showed that treating kidney stone patients with lemon juice increased urinary citrate levels and decreased the amount of calcium in the urine. This suggests that lemon juice may be a potential alternative treatment for relieving kidney stone symptoms.

5. Increases Iron Absorption

Iron is an incredibly important mineral for your body. It is one of the main components of hemoglobin, which is found in the red blood cells and helps provide the body with the oxygen that it needs.

There are many groups of people at risk for iron deficiency. Vegans and vegetarians, for example, consume a type of iron that is not as well-absorbed by the body. Additionally, women of reproductive age are at a higher risk due to blood loss through menstruation.

Research shows that vitamin C, which is plentiful in lemons, can help enhance iron absorption to prevent conditions like iron-deficiency anemia. One study even showed that taking 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent.

Limes, oranges, peppers, berries and broccoli are some additional vitamin C foods that you can include in your diet to boost iron absorption.

6. Improves Skin Health

Lemons may act as an anti-aging food and be able to help keep your skin healthy and glowing thanks to their antioxidant content. Antioxidants help fight off free radicals and prevent oxidative damage, which accounts for the many benefits of lemon water for skin.

The buildup of free radicals contributes to the aging process, resulting in changes like wrinkles, age spots, dryness and decreased elasticity. Researchers believe that antioxidants could be an effective way to slow aging and improve skin health.

One study in Turkey found that patients with acne have increased levels of oxidative stress. Researchers suggested that using antioxidants could be beneficial in combination with traditional treatment.

For best results, try applying a bit of lemon juice to your skin or mixing with your favorite skin care products. Besides lemons, other ingredients that should be staples in your natural skin care routine include tea tree oil, coconut oil and avocado.

7. Boosts Weight Loss

Swapping your soda or juice for a glass of cold lemon water benefits weight loss by helping you cut calories without sacrificing flavor.

To compare, one cup of orange juice contains 112 calories and nearly 26 grams of carbs. On the other hand, there are just six calories in lemon water without sugar.

Plus, while there are a good amount of carbs in lemon juice, diluting it with water significantly slashes the carbs in lemon water, dropping it down to just two grams per serving.

Theoretically, if you traded one cup of juice or soda for one cup of lemon water every day for a year, you would save nearly 39,000 calories. That means that you could lose up to 11 pounds even without making any other changes in your diet.

While lemon benefits weight loss, it should be combined with a nutritious diet and healthy lifestyle to really get the results that you want in terms of weight loss.

8. Antioxidant Powerhouse

Not only do the antioxidants present in lemon help improve skin health and support healthy aging, but they have exhibited radical scavenging activity and protection for the body from DNA mutations that lead to disease.

Lemon contains powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin. Quercetin, for example, helps reduce damaging inflammation, may work to relieve allergy symptoms and helps fight pain.

Related: Malic Acid Benefits Energy Levels, Skin Health & More

Lemon Nutrition Facts

Lemons contain a good amount of fiber and vitamin C — plus lemon nutrition has a few other micronutrients as well.

One large lemon without the peel contains approximately:

• 24 calories
• 8 grams carbohydrates
• 0.9 gram protein
• 0.3 gram fat
• 2.4 grams dietary fiber
• 44.5 milligrams vitamin C (74 percent DV)
• 116 milligrams potassium (3 percent DV)
• 0.5 milligram iron (3 percent DV)
• 0.1 milligram vitamin B6 (3 percent DV)

Additionally, lemons also contain a small amount of thiamin, folate, pantothenic acid, calcium, magnesium and copper.

Related: What Is Pomelo Fruit? Top 7 Benefits & How to Eat It

Lemons vs. Limes

Lemons and limes are used interchangeably in many instances, and when it comes to taste, it’s easy to get these two fruits mixed up. Both have a sour and tart flavor that adds the perfect amount of zing to drinks and recipes.

However, there are quite a few differences between the two fruits, starting with their appearance. Limes are bright green while lemons are vibrant yellow.

Additionally, limes are typically slightly smaller than lemons. Limes tend to be less sour and have a smoother taste as well.

Both are used similarly, though, and can often be swapped in many recipes.

When it comes to nutrition, the benefits of lime are not quite as impressive as those of lemons. Lime nutrition contains just over half of the amount of vitamin C and contains slightly more carbs and less protein per gram.

The lemon nutrition profile is also a bit more extensive, boasting a higher amount of many nutrients, such as folate and vitamin B6.

Uses/Recipes

Lemons are grown in areas with warmer climates and can be picked once they are firm, yellow or yellow-green and two to three inches in size.

You can also find lemons at most grocery stores in the produce aisle. Look for lemons that are bright, heavy and free of wrinkles on the skin.

Once you stock up on this tasty fruit, there are a wide range of potential lemon uses for you to enjoy. Add lemons to drinks or water to amp up the flavor, use them in desserts or baked goods, or even kick up your next main course, like a fish entree, with a squeeze of fresh lemon.

Pair with some health-promoting herbs like thyme, rosemary or lemon balm for even more flavor and health benefits.

Lemon can be used outside of the kitchen as well. It can be added to laundry to whiten and brighten clothing, used as a natural home cleaner and polish, or even applied to the hair to add extra shine.

You can also try adding a few drops of lemon oil to your laundry or diffuser for a fresh scent.

Ready to take advantage of the long list of lemon nutrition benefits? Here are a few healthy recipes that you give a try from the comfort of your own kitchen:

• Secret Detox Drink
• Skinny Honey Lemon Chicken
• Lemon Pepper Green Beans
• Crispy Lemon Parmesan Zucchini Chips

Risks and Side Effects

For most people, lemons can be consumed and enjoyed with minimal risk of side effects. However, some people may want to consider limiting their intake.

Citrus fruit allergies are uncommon but have been reported and can cause food allergy symptoms like hives, swelling, asthma and flushed skin. If you experience any negative symptoms after eating lemons, be sure to discontinue use immediately and talk to your doctor.

Plus, although the lemon nutrition profile is pretty impressive, it is definitely possible to overdo it. Because of the citric acid found in lemons, eating too many can cause the enamel on your teeth to erode, resulting in increased sensitivity.

Finally, applying lemon directly to your skin can increase sensitivity to UV rays, so be sure to wear sunscreen or keep sun exposure in moderation to avoid a sunburn.

Related: Lime Water Benefits for Skin Health, Heart Health and Weight Loss

Conclusion

• Lemons are a sweet and an excellent source of vitamin C, antioxidants and fiber, helping you get these important nutrients daily.
• Lemon peel, juices and extracts have been associated with a number of health benefits. Studies show that they may improve immunity, enhance heart and skin health, reduce the risk of kidney stones, help fight off cancer, boost iron absorption, and aid in weight loss.
• These sweet citrus fruits can be used in a variety of recipes and have many household uses as well.
• Enjoy lemons in moderation as part of a healthy diet to take advantage of the unique lemon nutrition benefits.

The post The Top Benefits of Lemon Nutrition (Plus How to Use Lemons) appeared first on Dr. Axe.

If you ever spend time hiking or foraging in the woods in places such as the eastern United States or Canada, you may come across several types of wild berry shrubs that look similar. For example, huckleberry, blueberry and bilberry shrubs all closely resemble one another.

Huckleberries might not be as widely available or popular as their cousin berries, but they’re still highly nutritious.

Can you eat huckleberries? You sure can, and there’s good reason to if you have access to them considering they are full of antioxidants and nutrients like vitamin C.

Did you know that the huckleberry is actually the state fruit of Idaho, commonly used to make jams and desserts like pies? That’s not all.

Let’s look closer at the health benefits of huckleberries and how to grow and use them at home.

What Is a Huckleberry?

Huckleberries are small blue berries that look very similar to blueberries (and bilberries too, a lesser known type of wild berry).

The huckleberry shrub is a member of the Ericaceae plant family. The two genus of huckleberries that are most often grown and consumed are Gaylussacia and Vaccinium.

Huckleberries grow in many parts of the world and in a variety of climates. They can be found growing throughout the eastern half of North America, throughout Montana, the Andes Mountains and in southeastern Brazil.

When looking at huckleberry leaves, you’ll notice that some types have leaves that produce resin, a viscous substance that contains protective compounds that defend the leaves against damage. The leaves can also be waxy or hairy.

The biggest difference between Vaccinium and Gaylussacia huckleberry plants is their flowers. Vaccinium flowers have five chambers, while Gaylussacia flowers have 10 chambers.

Otherwise the two are nearly identical. The flowers tend to grow in clusters and can be greenish, red, white or pink.

Within the two larger genus of huckleberries are several distinct species, including:

• the common huckleberry (G. baccata) of the eastern United States and Canada
• the dwarf huckleberry (G. dumosa), which is found in Florida
• the box huckleberry (G. brachycera), which is native to the eastern and central United States

In case you’re wondering, the actual berries called huckleberries are unrelated to the saying that someone “is your huckleberry.”

What does it mean when you call someone a “huckleberry”? The saying comes from famous author Mark Twain’s Huckleberry Finn character and means that someone is just the right person for a given job — or a significant person or nice person.

Nutrition

Like other berries, huckleberries are rich sources of vitamins A, B vitamins and vitamin C, as well as various antioxidants.

Research shows that huckleberry has a very high phytochemical content, especially the antioxidants called anthocyanin and polyphenols.

One study found that huckleberries contain up to 15 anthocyanins, including

• galactoside
• glucoside
• arabinoside of delphinidin
• cyanidin
• petunidin
• peonidin
• malvidin

The darker blue- and purple-colored varieties seem to be especially rich in these antioxidants.

Within various berries in the of the Vaccinium genus, you’ll also find the compound called pterostilbene. Pterostillbene is a dimethylated derivative of resveratrol, an antioxidant that helps fight free radical damage.

It’s present in darkly colored berries and their juices and extracts. These include

• huckleberry
• cranberry
• bilberry or whortleberry
• lingonberry or cowberry
• blueberry

Additionally, studies show that within these berries there are beneficial organic acids, sugars/carbohydrates, fibers and other phenolic compounds with nutritional and functional properties.

100 grams of huckleberries contain about:

• 37 calories
• 8.7 grams carbohydrates
• 0.4 grams protein
• 0.1 grams fat
• 2.8 milligrams vitamin C (5 percent DV)
• 79 international units vitamin A (2 percent DV)
• 0.3 milligrams iron (2 percent DV)

Huckleberry nutrition also contains B vitamins and calcium.

What does huckleberry taste like?

This fruit is often described as mildly tart but also sweet, similar to the taste of blueberries.

Huckleberries also contain noticeably larger, bitter seeds compared to blueberries. This changes their texture.

Otherwise the taste is comparable.

Benefits

Huckleberries were traditionally collected by Native American early settlers along the Pacific Coast, interior British Columbia, Idaho and Montana. Not only were they consumed as food, but they had applications in traditional medicine too, including helping treat inflammation, pain, heart ailments and infections.

Here’s more about the benefits of huckleberry nutrition:

1. Very High in Antioxidants

Based on their ORAC score, which indicates the concentration of antioxidants within a food, huckleberries and related berries in the same Vaccinium family are some of the richest sources of protective compounds among nearly all foods.

Including foods rich in polyphenols and anthocyanins in your diet is linked with anti-aging benefits, protection against oxidative stress and free radical damage, anti-cancer effects, and more. Berries in general can help defend against many chronic diseases and are even linked with longevity.

2. Can Help Protect Heart Health

Fruits and veggies that are high in polyphenols and other phytonutrients can help fight heart disease, promote healthy cholesterol levels, reduce inflammation, lower risk for vascular diseases and promote arterial health.

These berries also help regulate blood pressure levels, in addition to other benefits for digestive, nerve and muscular functions.

3. Supports Immune Function

Huckleberry provides a high amount of vitamin C.

Vitamin C is also needed for synthesis of collagen protein. Collagen is a structure protein that promotes a healthy gut lining (where the majority of the immune system if found) as well as healthy joints and skin.

4. Can Protect the Eyes and Skin

As an excellent source of vitamins C and A/beta-carotene, huckleberries are great for promoting skin and eye health. They can help stave off macular degeneration and damage to the eyes that can lead to vision loss and reduce sun damage to the skin.

Antioxidants also help promote skin cell turnovers and can keep skin looking more youthful with age.

5. Provides Nutrients that Promote Metabolic Health

In addition to providing vitamins and antioxidants, huckleberries contain a decent amount of B vitamins and iron. The body uses those for metabolic processes and to build new red blood cells and prevent fatigue.

Consuming huckleberry can contribute to healthy cognitive, nerve and muscular functions and may reduce the risk for iron deficiency anemia.

Huckleberry vs. Blueberry

Are huckleberries the same as blueberries? Not quite.

The two are related and within the same family — however they grow differently. Huckleberries grow in minor clusters, while blueberries grow in bigger clusters.

Blueberries are also white inside, while huckleberries are either deep purple or red inside.

A quick way to find out if berries are either blueberries or huckleberries is to smash the berries between your fingers. Blueberries have a soft inside and are full of soft seeds, while huckleberries have larger seeds that give the berries a slight crunch.

How to Use (Recipes)

With a fruity and sweet taste, these berries can be eaten both fresh or cooked, as well as preserved.

Some of the most popular ways to use these berries include making huckleberry jam and pie filling. You can basically use them in the same ways you would blueberries, such as in oatmeal, muffins, pancakes, etc.

Other ideas include making frozen berries as healthy treats, fruit leathers, berry ice cream, syrup and dried huckleberry “raisins.”

Here are some huckleberry recipes to try, using this berry in place of others or in addition to others:

• Huckleberry Jam Recipe
• Almond Flour Pancakes
• Gluten-Free Berry Muffins
• Omega Berry Smoothie

If you’d like to grow these berries in your yard, plant them somewhere with acidic and moist soil. The soil needs to be well-drained with a good mix of shade and sunlight.

Plant the shrubs about three to five feet apart. Once matured, they should reach about three to six feet tall.

Bloom time for huckleberries is between April and May in most locations. The berries are sweetest and ready to be harvested typically between July and August.

Risks and Side Effects

If you have an allergy to blueberries, bilberries or cranberries, be very careful about consuming huckleberries. Avoid eating them if you experience any side effects, like tingling in your mouth, indigestion or hives.

Conclusion

• A huckleberry is a small blue berry that looks very similar to blueberries.
• The huckleberry shrub is a member of the Ericaceae plant family. The two genus of huckleberries that are most often grown and consumed are Gaylussacia and Vaccinium.
• These fruits are edible both fresh and cooked.
• They are rich in nutrients like vitamins C and A and antioxidants, such as polyphenols and anthocyanins.
• Benefits of adding them to your diet include help fighting inflammation and oxidative stress, boosting skin health, and supporting heart and brain health.

The post What Is a Huckleberry? The Surprising Immune-Boosting Benefits of Huckleberries 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. The fruit got its name from the Spanish word piña, meaning pinecone.

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.

It is a drought-tolerant plant that grows five to eight feet tall.

The bulk of the world’s pineapples today come from Southeast Asia, with Thailand the biggest producer.

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.

Related: Pineapple Guava: Feijoa Benefits, Nutrition, Uses and More

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).

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)

Bromelain in Pineapple

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.

Additionally, when applied topically, the benefits of bromelain include its ability to help in treating acne, cuts, burns and insect bites — and to help dissipate bruising and other skin problems.

Recent studies also show that bromelain helps stop lung metastasis in its tracks, which suggests that it can be used to treat a wide variety of diseases.

It can also help decrease pain and soothe and relax tense, inflamed muscles and connective tissue. This is why it is commonly used as a meat tenderizer.

Research suggests that bromelain benefits include hepling treat conditions such as:

• ACL tears
• Allergies
• Arthritis and joint pain
• Asthma
• Autoimmune diseases
• Cancer
• Inflammatory bowel disease
• Sinus infections
• Sprained ankles
• Tendonitis

Bromelain supplements can be found in many forms, including tablets, capsules, powders and topical creams. Taking between 80 and 320 milligrams a day is considered a safe and effective dose.

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

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.

What is collagen? It is the main protein in the body responsible for maintaining healthy blood vessels and organs.

Vitamin C can also help with skin problems, like a sunburn or dried and irritated skin.

You can add pineapple to homemade body scrubs to get these benefits. Because of the vitamin C content in it, this amazing fruit can help your body fight off free radical damage and reduce inflammation, which are known to contribute to the development of cancer.

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.

Type 2 diabetics are encouraged to consume whole fruits and veggies, according to the American Diabetes Association, for their fiber and essential nutrients. They may show signs of improved blood sugar, lipids and insulin levels when including these foods in their diets.

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.

Can pineapple reduce belly fat? It 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

What do pineapples do for you sexually? What does pineapple do for a woman’s reproductive health?

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.

Another unusual benefit of pineapple? As CBS News describes, eating this fruit may boost sexual confidence by making bodily odors and fluids have a more pleasant smell.

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.

Pineapples also help improve heart health because of the effects of powerful bromelain, which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. 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 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 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.

Related: Top 11 Health Benefits of Watermelon (+ Recipes)

How to Cut and Use

Pineapple is available in your grocery store year-round, but its peak season is from March to July. 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 and Preparing

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.

Here’s 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 Pineapple

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.

What is the best time to eat pineapple? Is it OK 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.

Keep in mind that, as mentioned above, eating lots of fresh pineapple or drinking pineapple juice will not effectively provide a sufficient dose of treatment because most of the bromelain is found in the core and stem of the fruit. These are the parts that are the most inedible, so these enzymes are used to make homeopathic supplements of bromelain instead.

Related: Proteolytic Enzymes Reduce Inflammation and Boost Immunity

Recipes

One of the easiest ways to benefit from pineapple and fresh pineapple juice is to add some to a vitamin-packed smoothie. If you don’t have any fresh pineapple on hand, consider using frozen pineapple instead.

Try these smoothie and juice recipes:

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

Want some other healthy pineapple recipe ideas so you can take advantage of the benefits of pineapple? Here you go:

• Low-sugar pineapple upside down cake, which can be sweetened with pineapple juice, banana and stevia
• Pineapple pizza with cauliflower pizza crust
• Gluten-free pineapple coffee cake made with coconut flour
• Grilled pineapple skewers on the barbecue
• Pineapple salsa with tomatoes and jalapenos
• Stir-fried veggies and pineapple chicken (similar to orange chicken)
• Pineapple casserole, made with sprouted flour or whole grain bread, coconuts, pecans and coconut sugar
• Pineapple fried rice with cauliflower or brown rice, veggies and eggs

Related: Top 20 Summer Fruits and How to Add Them to Your Diet

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.

Conclusion

• 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 9 Proven Health Benefits of Pineapple, Plus Recipes! appeared first on Dr. Axe.

South America, including places like Chile, Argentina and Patagonia, is home to a variety of berry species that are packed with nutrients. One example is maqui berry, a dark purple-black berry that has many things in common with other “superfood” berries like acai berry.

These berries have been used by Mapuche Indians living in Chile for centuries as a traditional medicine against conditions including fever, joint pain, throat diseases, slow healing wounds and diarrhea.

Today we know that maqui berry benefits — such as supporting healthy skin, eyes, and a well-functioning brain and heart — are due to its rich supply of antioxidants and anti-inflammatory compounds, especially polyphenols.

What Is Maqui Berry?

Maqui berry (Aristotelia chilensis) is a type of nutrient-rich berry native to Southern Chile that is now made into dried powder and other supplements. These berries grow on a small, evergreen tree in the Elaeocarpaceae family that is also called Chilean wineberry.

While it’s most convenient to consume maqui berry (MB) in powder or capsule form, you can also drink its juice and eat the whole berries. However, the fresh berries are not available in most parts of the world because they are hard to transport, so most people choose to consume MB as a dietary supplement.

Benefits

What is maqui berry good for? This berry offers widespread benefits for different parts do the body, including the immune, cardiovascular and central nervous systems, due to its antioxidant and anti-inflammatory properties.

It’s considered a “functional food” because it’s especially high in protective compounds like anthocyanins like delphinidin, flavonoids and ellagic acid, the same types that are found in other superfoods such as blueberries, red wine, pomegranate, currants and cherries.

In fact, certain studies have found that MB is even better at defending against oxidative stress than other common berries, such as strawberries, blackberries and blueberries.

Not only does maqui have antioxidant effects, but it’s thought to possess antidiabetic and antiviral activities.

Below is more about some of the main maqui berry benefits:

1. Supports Metabolic Health

Studies have found that MB positively affects carbohydrate metabolism and glucose metabolism, particularly due to its high levels of the compound delphinidin.

Among adults with prediabetes and type 2 diabetes, MB may help normalize fasting blood glucose and insulin levels. Delphinol from MB has been found to be generally well-tolerated and unlikely to cause adverse effects among those with metabolic issues.

2. Can Promote Cardiovascular Health

Because maqui has powerful free radical-trapping potential and high antioxidant capacity, it’s capable of defending the body against harmful effects of high cholesterol.

One study found that supplementation with MB extract daily for 12 weeks lowered LDL (“bad”) cholesterol and increased HDL (“good”) cholesterol in adults, while protecting blood vessels against damage due to oxidative stress and inflammation.

3. Helps Maintain Healthy Skin and Eyes

Fruits and veggies that are high in antioxidants are great for defending skin against age-related damage and other conditions, potentially including skin cancer. A high-antioxidant diet is also protective of vision and fights cellular damage that can harm the eyes.

Is maqui berry good for dry eyes? One small study suggests that it is after finding that adults with dry eyes who took 60 milligrams of MB extract daily for 60 days experienced significant improvements in symptoms.

After two months of supplementation, MB led to increased tear fluid production, which helps reduce dry eye irritation. Researchers believe that maqui helps restore normal eye fluid production due to its ability to to fight oxidative stress, which can damage glands in the eyes.

4. May Help Reduce Pain and Arthritis Symptoms

Because it can help ease inflammation, MB can be beneficial for those suffering from rheumatoid arthritis and joint pain.

It’s also been traditionally used to reduce swelling, dysentery, sore throats and a number of other inflammatory conditions related to poor immune function.

Additionally, leaves from the maqui plant have long been used to make dressings that are applied to slow healing wounds.

How to Add to Diet (Recipes)

MB is available in powder, capsule, extract and juice form, which you can find in health food stores or online. In parts of the world such as Chile and Patagonia, you may also be able to find fresh maqui berries.

Because levels of antioxidants present in fruits and vegetables typically decline quickly after they are harvested, it may be best to opt for powders and juices that contain higher levels of these compounds compared to berries that have undergone long periods of transport.

What does maqui berry taste like? Many people describe the berries as having a taste that’s similar to blackberries.

MBs are smaller than blackberries however and contain a bunch of seeds inside. The berries can be eaten raw or cooked, and they are often processed by drying and grinding them.

How can these berries be used? You can add MB to your diet by mixing the powder or juice into water or adding some to smoothies, oatmeal, yogurt, and healthy baked goods and desserts.

You can use the powder similarly to how you’d use acai, such as making granola bowls. Other traditional uses for MB include brewing wine and chicha, a Chilean alcoholic beverage.

Here are some healthy maqui berry recipes to try at home:

• 20 Smoothie Bowl Recipes (sub maqui berry powder for acai or other powdered berries)
• Maqui Superfood Chia Pudding Jar
• No Bake Acai Maqui Berry Bars

Risks and Side Effects

Maqui berry seems to be safe overall to consume in both food/juice form and as a supplement, as long as you stick with recommended dosages. High amounts may possibly lead to side effects, such as indigestion and changes in blood sugar.

Because MB can affect cholesterol, blood glucose and insulin levels, it’s possible that supplementation may interfere with the effects of some cholesterol and diabetes medication. Speak with your doctor about a safe level to supplement with if you take any daily medications.

Conclusion

• Maqui (Aristotelia chilensis) is an evergreen plant native to Chile that produces antioxidant-rich purple berries. Most often these berries are consumed as dried powder, juiced, or taken in extract or capsule form.
• Due to their rich content of polyphenols and other protective compounds, maqui berry benefits include supporting metabolic, cardiovascular and immune function, as well as protecting the eyes, brain and blood vessels from damage.
• MB is available in powder, capsule, extract and juice forms. You can also eat the berries both raw or cooked, such as in smoothies, baked goods, energy balls and granola bowls.

The post How Maqui Berry Benefits the Gut, Heart, Skin & Eyes appeared first on Dr. Axe.

Okra, both a common pod vegetable and nightshade vegetable (but it’s actually a fruit!), is also called “gumbo” in the U.S. When we think of okra we usually think of Southern cooking, including cajun and creole cuisine, but did you know that this veggie also has numerous nutrition benefits too?

Considered an edible ornamental flowering hibiscus, okra is an annual, erect herb with stems that contain stiff hairs. The whole plant has an aromatic smell resembling that of cloves.

The plant itself resembles the cotton plant, but it has much larger and rougher leaves and a thicker stem.

Okra has many interesting uses and is known to be an economically important vegetable crop because its fresh leaves, buds, flowers, pods, stems and seeds all have value. It can be used in salads, stews, fresh or dried, and fried or boiled.

No matter how you enjoy it most, it’s a good source of fiber, B vitamins, magnesium, folate and more.

What Is Okra?

Let’s start off with the most basic question: What is okra?

Okra (Abelmoschus esculentus) is a hairy plant that belongs to the mallow family (Malvaceae). This plant is native native to Africa and the tropics of the Eastern Hemisphere.

Is okra a fruit or vegetable? It’s technically a fruit because it contains seeds, but it’s most commonly considered a vegetable, especially when it comes to culinary uses.

The only parts of the plant that is eaten are the unripe pods or fruit.

The inside of pods contain oval, dark-colored seeds and a good amount of mucilage, which is a gelatinous substance that makes it a great addition to recipes that you want to thicken.

Many people wonder: Why is it slimy?

That mucilage or “slime” inside of the pods consists of exopolysacharrides and glycoproteins. This gooey aspect of the pods actually provides some really incredible benefits, especially those related to prevention of diabetes (more on that later).

Okra was apparently discovered in the Abyssinian center of origin of cultivated plants, an area that includes present-day Ethiopia, the mountainous or plateau portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan.

People have been growing okra in the U.S. for centuries. While records of okra during early American colonial times are lacking, it must have been common among French colonists. It was being grown as far north as Philadelphia since the mid-1700s.

Okra Nutrition Facts

Is okra a superfood? While it might not be as nutrient-dense as veggies such as spinach and kale, it’s packed with some valuable nutrients.

It’s a high-fiber food, for starters: Nearly half of its nutrition is a soluble fiber in the form of gums and pectins.

Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

Known as a high-antioxidant food, it can fight free radical damage and support improvements in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. Additionally, it’s abundant in several other vitamins and minerals, including thiamine, riboflavin/vitamin B2 and zinc.

Studies show that okra seeds are especially rich in protective compounds, including:

• polyphenolic compounds
• oligomeric catechins
• flavonol derivatives
• flavonol glycosides
• tannins

A half cup (about 80 grams) of cooked okra nutrition contains approximately:

• 17.6 calories
• 3.9 grams carbohydrates
• 1.5 grams protein
• 0.2 grams fat
• 2 grams fiber
• 32 micrograms vitamin K (40 percent DV)
• 13 milligrams vitamin C (22 percent DV)
• 0.2 milligrams manganese (12 percent DV)
• 26.8 micrograms folate (9 percent DV)
• 0.1 milligrams thiamine (7 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 28.8 milligrams magnesium (7 percent DV)
• 61.6 milligrams calcium (6 percent DV)
• 225 international units vitamin A (5 percent DV)

In addition, okra nutrition contains some:

• vitamin E
• riboflavin
• niacin
• pantothenic acid
• choline
• iron
• phosphorus
• potassium
• zinc
• copper

Okra and acorn squash are both thought of as vegetables, but since they contain seeds they are technically types of fruit. If you’re following a keto diet or another low-carb diet, it’s helpful to know that okra, acorn squash and asparagus are all acceptable choices.

Asparagus is the lowest in carbohydrates followed by okra followed by acorn squash. All three “vegetables” are rich in disease-fighting antioxidants and key vitamins and minerals, including vitamin C, vitamin A and potassium.

You can find all three of these healthy options in your grocery stores year-round, but if you’re looking to buy them seasonally at your local farmers market, okra is usually available in late summer/early fall while acorn squash is definitely a fall crop and asparagus is a spring veggie.

Benefits

What are the benefits of eating okra? According to a 2019 report published in the journal Phytochemical Research, Abelmoschus esculentus “possesses a number of important biological activities, including antioxidant, anti-inflammatory and immunomodulatory, antibacterial, anticancer, antidiabetic, organ protective, and neuropharmacological activities.”

In both Ayurveda and Traditional Chinese Medicine, okra is considered a cooling food. “Hot” and “cold” foods don’t refer to temperature, but rather whether or not a food item has a cooling or a heating effect within our bodies after it’s consumed.

In Ayurvedic medicine, this veggie is said to have a moistening effect on the body, which makes it a good choice for balancing the dryness often experienced by someone with a Vata dosha. In the East, the unripened fruit and leaves have a lengthy history of use in traditional medicine as an ingredient in pain-relieving poultices.

What happens when you eat okra every day? Here are some of the top health perks associated with this veggie:

1. Good Source of Calcium and Magnesium

A calcium-rich food and magnesium-rich food, okra can help prevent both calcium deficiency and magnesium deficiency.

In addition to healthy bones, calcium is needed to regulate heart rhythms, blood pressure and cholesterol levels. It also helps with muscle function and nerve-signaling functions.

For those who suffer from the symptoms of lactose intolerance or are vegans or vegetarians, calcium provided by vegetables can help make up for a lack of dairy.

2. Supports Heart Health and Normal Cholesterol Levels

The soluble fiber within okra helps naturally reduce cholesterol and, therefore, can help decrease the chance of developing issues such as cardiovascular disease, according to the Journal of Food Processing & Technology.

Specifically, it’s loaded with pectin fiber, which can help reduce high blood cholesterol simply by modifying the creation of bile within the intestines. A scientific review published in 2018 in the International Journal of Nutrition and Food Sciences points out that nearly half of the contents of okra pods are soluble fiber in the form of gums and pectins.

In addition, the mucilage of okra binds excess cholesterol and toxins found in the bile acids, making it easier for the liver to eliminate them. The mucilage also has other medicinal applications when used as a plasma replacement or blood volume expander.

3. Promotes Healthy Eyesight Thanks to Antioxidants

Okra pods are a fantastic source of vitamin A and beta-carotene, as well vitamin C, which are important nourishment for sustaining healthy eyesight (along with healthy skin). Additionally, this nourishment may help inhibit eye-associated illnesses, such as macular degeneration.

4. Good Source of Protein

Okra nutrition benefits are so plentiful that it’s been called the “perfect villager’s vegetable” due to its dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids.

The amino acid composition of this veggie’s seeds is actually comparable to that of soybeans, which are a popular plant-based protein source. The seeds provide essential amino acids that you must get from your diet, since your body cannot make them on its own.

5. Helps Stabilize Blood Sugar

Okra helps stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. The seeds contain blood glucose normalization qualities and lipid profiles that may help naturally prevent diabetes.

In a 2011 study published in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that when rats were fed dried and ground okra peels and seeds, they experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about 10 days.

In addition to scientific research, many diabetics have reported lowered blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning. In fact, in countries like Turkey, roasted seeds have been used for generations as a traditional diabetes medicine.

6. High in Fiber and Supports Gut Health/Digestion

Okra contains insoluble fiber, which helps keep the intestinal tract healthy by decreasing the risk of some forms of cancer, especially colorectal cancer. It also has liver detoxification, antibacterial and chemo-preventive activities that support normal digestion and gut health.

One study found that consumption of okra could enhance communication of microbiota-gut-brain axis via regulation of inflammation responses.

According to some experts, this veggie can help protect intestinal barrier function and lubricate the intestines. It’s capable of adding bulk to stools, and therefore, it helps prevent constipation and works as a natural laxative.

Unlike harsh laxatives that can irritate the intestinal tract, the mucilage is soothing and helps encourage easier elimination.

Where to Find/How to Grow

Okra is usually available in late summer/early fall in most parts of the U.S. Look for it at your local grocery store or farmers markets. Choose pods that are brightly colored and firm.

How can you grow it at home?

This vegetable requires cool climates when seeded and then humid climates to grow. It typically grows best in locations where temperatures go above 85 degrees Fahrenheit most days, such as the Southern United States.

It is easily injured by frost, as reported by the U.S. Department of Agriculture.

The fruit is a long pod, generally ribbed and spineless in cultivated varieties. However, pods vary in length, color and smoothness depending on the variety and grow best in well-drained and manure-rich soil.

It’s best to gather the pods while they are green, tender and at an immature stage.

How do you store cut okra?

Store the pods in the refrigerator whole rather than cut.

How long will it keep in the fridge? Whole pods will usually last two to three days in the fridge and two to three months in the freezer.

Can you freeze the pods without cooking them? Yes, you can freeze them fresh for later use.

How do you know when okra goes bad? If your pods are soft, squishy and/or brown, it’s time to throw them away.

How to Cook (Recipes)

What does okra taste like?

The pods provide excellent flavor and a pleasant mucilaginous consistency.

For some, it is an acquired taste. Due to its stringy mucous within the pod, it often is unappealing to consumers. However, the slimy texture can be reduced by cooking in salted water.

Don’t forget that one of benefits of okra water is how it can naturally thickens recipes.

How can it be prepared?

Okra can be boiled, fried, steamed, grilled, battered or eaten raw. The fruits of the okra plant are preserved by pickling or drying and grinding into powder. They’re used to make things like soups, sauces and salads.

The principal use of okra is in soups like gumbos and various culinary preparations in which meats form an important factor. Okra is also sometimes cooked similarly to the way green peas are cooked — the very young and tender pods are often boiled and served as a salad with French dressing.

For those growing up in the Southern U.S., okra is a staple and most often served fried with a generous cornmeal coating. However, there are lots of other healthy ways to add it to your diet.

For starters, if you like classic fried okra, try this healthy version of a fried okra recipe: Oil-Free Gluten-Free Oven-Fried Okra.

Here a few other recipes to get you started:

• Grilled Okra and Hot Peppers Recipe
• Southern Slow Cooker Chicken Gumbo Recipe
• Zesty Roasted Okra Recipe
• Chicken Scarpariello With Sausage and Red Peppers Recipe
• Pickled Okra Recipe
• Bhindi

Is it safe to eat raw okra?

Yes, you can the pods raw. Just make sure you wash them thoroughly first.

If you’re wondering, how do I clean them? Wash the pods in warm water, and make sure they are completely dry before using them if you are looking to reduce their slime.

Can you eat the whole pod?

Before eating okra raw or cooking it, trim off a thin slice of the stem end or top of the pod. The rest can be consumed.

How do you cook okra without it being slimy?

One method is to cook it whole. If you’re going to slice it, aim for bigger chunks.

To reduce slime, some cooks soak whole okra in a mixture of vinegar and water for 30 to 60 minutes before using it in recipes. According to experts, adding lemon juice, apple cider vinegar or chopped tomatoes can also lower the slime that remains in your final product. Plus, those are some really healthy and flavorful additions to any meal.

Risks and Side Effects

Can okra be bad for you? While generally a healthy food, it does contain solanine like some other fruits and vegetables, including tomatoes, potatoes and eggplant. Some people with joint conditions like arthritis try to avoid solanine.

In addition, it’s high in vitamin K, and people on blood thinners are often advised to avoid too many high-vitamin K foods.

What are the side effects of eating okra? Okra contains a good amount of fructans, a type of carbohydrate that can lead to gas, cramping, diarrhea and bloating for some people with bowel/gut problems like irritable bowel syndrome (IBS). Check with your doctor before consuming it if you have a condition like IBS.

Okra is also high in oxalates so check with your doctor if it’s OK to eat if you’re very prone to kidney stones.

While allergic reactions to this plant are rare, some experience allergy symptoms when harvesting and eating this veggie, so use caution if you’re allergic to similar plants, such as hollyhock, rose of Sharon and hibiscus.

Conclusion

• What is okra? It’s a fruit that is commonly thought of as a vegetable that has been eaten and used medicinally for centuries.
• Benefits of okra nutrition include providing nutrients like calcium that support strong bones, aiding in heart and eye health, lowering cholesterol, stabilizing blood sugar levels, improving digestion, and preventing constipation.
• Nearly the whole pod can be eaten, either raw or cooked. Even the slimy, internal consistency is edible and holds impressive perks because this is where the plant’s seeds are found.
• There are so many easy ways to enjoy this veggie. It can used in creole, Southern and African cuisines. Try it boiled, battered in breadcrumbs and air fried, sautéed, or used to thicken sauces.

The post Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels appeared first on Dr. Axe.

If you read pretty much any advice on healthful eating, you will probably see the line to “eat plenty of fruits and vegetables.” The two food categories are often linked together, but what’s the difference between fruits and vegetables and the proper fruit vs. vegetable ratio for your diet?

It’s easy enough to get fruits into your diet, as they are naturally sweet and delicious, but many people have trouble eating enough vegetables. The trick is to eat both and keep your plate colorful to maximize your nutrition intake.

Fruit vs. Vegetable: What’s the Difference?

Fruits and vegetables are cornerstones of a healthy, nutritious diet, but what’s the difference between the two? Although most people classify the two foods based on their taste, with fruits being sweet and vegetables more savory, that’s not technically correct.

The fruit vs. vegetable classification goes by which part of the plant it comes from. Fruits come from the flowers of the plant, while vegetables come from other parts of the plant. Another distinction is that fruits contain seeds, and vegetables contain leaves and stems.

Optimal Ratio of Fruits vs. Veggies

The U.S. Dietary Guidelines for Americans recommends that fruits and vegetables make up half of your plate at each meal. We are told to consume about five servings per day, or 800 grams, but is there an optimal ratio of fruit vs. vegetable?

Well, the answer to this question depends on whom you ask. The American Heart Association, for example, suggests filling at least half of your plate with fruits and vegetables at each meal.

Because fruits generally contain more sugars and calories, the ideal ratio may be closer to two servings of fruit and three servings of vegetables (or more) per day. You can certainly overdo it on fruit consumption and consume way more calories than you realized in one sitting.

Vegetables are generally lower in calories and rich in nutrients, so you can certainly load up on those leafy greens and hydrating veggies, like cucumbers.

The truth is that most of us don’t have a hard time consuming enough fruits in a day because they are sweet and satisfying. There’s even a “fruitarian diet” that involves eating fruit all day long.

However, veggies are often something many have to purposely add onto their plates. If you have a hard time getting high-quality fresh veggies, opt for frozen vegetables that you can add to meals easily. Keep them in your freezer so you always have a veggie portion ready to go.

Fruits Often Mistaken as Vegetables (and Vice Versa)

You probably have a good idea of what’s a fruit and what’s a vegetable. The sweetness of fruit is refreshing, adored by children, and often added to baked goods or summer salads. Veggies, on the other hand, are typically seasoned and added to savory dishes, like stir-fries, casseroles or soups.

There are some fruits, though, that are often mistaken as vegetables. Here’s a list of fruits that are often mistaken for (and cooked like) vegetables:

• tomato (which are actually classified as vegetables, even though they are technically fruit)
• avocado
• cucumber
• pumpkin
• zucchini
• squash
• eggplant
• peppers

Although the fruit vs. vegetable mixup is usually related to fruits being mistaken for veggies, there aren’t many (or any) fruits that are wrongfully classified. Some vegetables have a sweeter taste than others, but botanically they are still considered veggies because they don’t come from the flower of the plant, don’t have seeds, and do contain a stem or leaves.

Some sweet vegetables include sweet potato, rutabagas and beets. These veggies are often used to make sweet desserts or to add sweetness to salads, soups and more.

Nutrition Comparison

In general, fruits and vegetables are part of a healthy diet because they contain high concentrations of fiber, vitamins and minerals (especially electrolytes), along with phytochemicals that provide antioxidants.

Both food groups are also naturally low in sodium, generally low in fat and have a high water content. Fruits tend to be higher in calories and contain more natural sugars than vegetables.

We are often told to “eat the rainbow” because different colored fruits and vegetables feature different nutrients. Citrus fruits, for example, provide vitamin C and beta-carotene, berries feature anti-inflammatory anthocyanins, and leafy greens are rich in lutein. These nutrients have unique benefits that promote optimal health.

It’s because of their nutrition content that many fruits and vegetables are considered superfoods, including the following:

• blueberries
• goji berries
• acai berries
• coconut
• grapefruit
• kale
• avocados
• broccoli rabe
• sweet potatoes

Benefits

1. Help Fight Disease

There’s plenty of scientific evidence proving that consuming a range of fruits and vegetables helps fight disease. One review found that low intake of fruits and vegetables is associated with chronic conditions, including:

• cardiovascular disease
• high blood pressure
• high cholesterol
• osteoporosis
• many types of cancer
• respiratory conditions
• mental health issues

Getting about five servings per day helps support optimal health, but researchers suggest that the best fruits and vegetables for fighting disease include cruciferous veggies, leafy greens, citrus fruits and dark-colored berries.

2. Support Weight Management

Fruits and vegetables are generally pretty low in calories, but they are filling and pack a nutrition punch. Research suggests that crowding these health-promoting foods into your diet can help you to maintain a healthy weight.

One study published in the American Journal of Clinical Nutrition found that consuming fruits and vegetables has a beneficial effect on weight management and works to mitigate genetically associated increases in body mass index.

3. Rich in Fiber

Studies prove that a high-fiber diet has a slew of health benefits, including:

• aiding digestion
• reducing the risk of colorectal cancer
• maintaining healthy cholesterol levels
• maintaining healthy weight
• reducing the risk of diabetes and heart disease
• helping us live longer

Fruits and vegetables are both high in soluble fiber, which forms a gel-like substance that’s fermented by bacteria in the colon. Consuming plenty of soluble fiber supports healthy digestion, gut health and immune system health.

4. Provide Antioxidants

There’s plenty of research indicating that the benefits of fruits and vegetables come from their nutrition content, as they are naturally high in antioxidants, vitamins and phytochemicals.

Antioxidants are substances that inhibit oxidation that can lead to disease. Consuming antioxidant foods helps:

• slow signs of aging
• support detoxification
• protect the body against heart disease and cognitive problems
• promote a longer life span

There are many types of antioxidants found in fruits and vegetables, including lutein, anthocyanins, beta-carotene, flavoniods and quercetin.

Risks and Side Effects

Are their risks and potential side effects of eating fruits and vegetables? Not unless you have a food allergy.

They are extremely good for you and help prevent disease while promoting healthy aging.

To reiterate, keep in mind that fruit isn’t sugar- or calorie-free, so while two to three servings per day is excellent for your health, you don’t want to take it too far.

Conclusion

• Fruits and vegetables are a cornerstone a healthy, nutritious diet.
• How do you tell the difference between a fruit vs. vegetable? Fruits come from flowers of plants. Vegetables come from other parts.
• In addition, fruits contain seeds, while veggies contain leaves and stems.
• The optimal fruit vs. vegetable intake isn’t clear-cut, but two to three servings of each per day (or more) is recommended. In fact, experts recommend fruits and veggies should comprise half of your plate at each meal. If you had to decide between fruit vs. vegetable intake, it’s probably better to consume slightly veggies since fruit is higher in sugar.
• Thanks to their high nutrient content, including vitamin, minerals, antioxidants and fiber, fruits and veggies help fight disease, support healthy weight management and generally help improve all aspects of health.

The post Fruit vs. Vegetable: What’s the Difference? (Plus Optimal Ratio for Health) appeared first on Dr. Axe.

Haritaki is a fruit used in Ayurvedic medicine for a wide range of traditional remedies, such as treating pain, anxiety, certain infections and indigestion.

It’s one of three main ingredients found in triphala and is considered in Ayurveda to be a naturally rejuvenating herb, especially well-suited for people with  inflammation and trouble relaxing. It’s even been referred to as the “King of Medicines” due to its many therapeutic benefits.

What Is Haritaki?

Haritaki (Chebulic myrobalan), also called Indian walnut or Indian hog plum, is a fruit that’s cultivated from the seeds of Terminalia chebula trees. The rind of the fruit is most often made into haritaki powder that has a number of medicinal uses, considering it acts as a natural laxative, has astringent properties and contains antioxidants.

Haritaki trees belong to the Combretaceae plant family and grow in tropical and subtropical regions, mostly throughout India, Nepal, China, Sri Lanka, Malaysia and Vietnam.

The fruit itself is drupe-shaped, has a hard green exterior and has ridges along its surface. Inside the flesh ranges from a yellow to orangish-brown color.

In addition to the fruit being valuable, different parts of the tree are also used for therapeutic purposes, including the roots, stems, barks, branches and leaves.

There are several different types of haritaki products made from Terminalia chebula trees, each with its own unique nutritional profile and applications. These types include:

• Vijaya
• Chetaki
• Rohini
• Putna
• Jayanti
• Abhaya
• Amrita

Benefits/Uses

What is haritaki good for? In Ayurvedic medicine, this fruit is believed to be “tridoshic in nature,” meaning it helps balance all three doshas.

Because it may act like an adaptogen, it’s especially prized for helping to balance the Vata dosha, meaning it has stress-fighting effects. It’s considered a good supplement for those with insomnia or restlessness, and it may increase resiliency and sense of well-being due to its calming, sedative properties.

Traditionally, it’s been used in various ways to help treat conditions including:

• fever
• cough and cold symptoms
• ingestion of harmful substances
• diarrhea
• poor vision
• indigestion and heartburn
• loss of appetite
• skin disease
• gingivitis
• asthma
• low libido
• infertility
• memory loss

Here’s more about some potential haritaki benefits:

1. Has Antioxidant and Anti-inflammatory Effects

While the fruit itself is high in certain antioxidants, such as vitamin C and vitamin E, it’s also thought to help increase concentrations of several antioxidants in the body — including glutathione and superoxide dismutase, which fight oxidative stress.

Due to its anti-inflammatory properties, it may have neuroprotective effects that can help prevent loss of memory and improve mental performance.

Because it has the ability to dull inflammation, hatitaki may also be able to help people with pain, such as those with arthritis. One randomized, placebo-controlled, double-blind study found that haritaki supplementation helped relieve pain, improve physical function and improve quality of life among adults with joint discomfort/osteoarthritis in their knees.

2. Holds Natural Antibacterial and Antiviral Properties

Because it can fight proliferation of certain types of harmful microbes, haritaki is used in oral and dental care to prevent cavities and gum disease. It can be added to distilled water or mouthwash in order to prevent growth of bacteria that are linked to the development of dental cavities.

Similarly, it’s added to some eye rinses to prevent stye infections and conjunctivitis.

Another use of certain types of haritaki is in wound healing, since it may prevent infections from forming in cuts, burns, etc. It’s been found to have antibacterial, antiviral and antifungal properties that can assist in treatment of fungal infections, ulcers and more.

Haritaki powder can be applied topically to the skin to potentially reduce wrinkles, hyperpigmentation, acne, etc.

According to a 2020 study, green tea, black tea and haritaki plant extracts may be potential therapeutic candidates for helping to treat infections.

3. Can Help Treat Digestive Issues, Including Constipation

Haritaki has long been used for purgation, detoxification and for improving overall gut function and digestion. It may be able to play a role in treating gastrointestinal issues such as heartburn, diarrhea, flatulence, peptic ulcers, cramps and constipation, including by shortening transit time of stools and promoting elimination due to its mild laxative effects.

It’s thought to improve digestion by enhancing the secretion of digestive juices and by reducing inflammation in the gastrointestinal tract. It may also help “feed” healthy probiotic microbes in the gut that support nutrient absorption and immunity.

Is haritaki good for the liver? While not many studies have looked at this specifically, it may facilitate the liver in eliminating toxins from the body and also assist in maintaining normal cholesterol levels.

4. Helps Ease Sore Throats, Coughs and Allergies

Many respiratory issues may be treated in part with help from haritaki due to its anti-inflammatory, antibiotic and anti-asthmatic properties. It seems to help decrease accumulation of phlegm and improve breathing by supporting overall health of the lungs and airways.

It can also help improve immune defenses and fight microbes that may lead to respiratory infections.

5. May Support Metabolic Health

Certain animal based studies have suggested that compounds within haritaki can potentially help treat high blood sugar, insulin resistance, high cholesterol and other factors related to metabolic syndrome. The carbs and sugar present within this fruit are believed to be slowly digested and to positively impact blood sugar levels.

Risks and Side Effects

Is haritaki safe? Because it has a long history of use in traditional systems of medicine, it’s believed to be generally safe — however, there isn’t necessarily enough research to show this is always the case.

Overall, more research in humans is warranted to support that haritaki has the beneficial effects described above. Most of the existing evidence has come from animal-based and laboratory studies, so it’s difficult to say for sure how well it can help treat various ailments.

Certain people should avoid using this supplement due to potential interactions, including those who take blood-sugar-lowering drugs, pregnant or nursing women, and children. If you take medications to control any chronic condition, speak to your doctor before adding any new herbal treatment to your routine.

Always start with a low dose, and gradually increase if you have a good reaction. Stop using this product if you experience side effects, such as diarrhea, stomatitis, dehydration, fever or fatigue.

Nutrition

Haritaki is high in vitamin C, antioxidants and a number of bioactive compounds. Within this fruit you’ll find compounds including:

• chebulin
• chebulagic
• corilagin
• pyrogallol
• ferulic acid
• vanillic acid
• phloroglucinol acid
• caeffic acid

Unlike most fruits, it even contains beneficial fatty acids, such as linoleic acid, oleic acid and palmitic acid (the same types found in coconuts and olives).

Antioxidants present in Terminalia chebula species include phenolic compounds, flavonoids, quinines and tannins, which are thought to contribute to a healthy aging process by fighting free radical damage. Additionally, it provides essential minerals, such as magnesium, potassium, iron and copper.

Dosage

While you’ll most often find this fruit in the form of dried haritaki powder, it’s also possible to take it in capsule form. Depending on where you are in the world, you may also be able to find the fruit itself or dried haritaki fruit.

What does haritaki taste like? The fruit itself is described as having a sweet, sour and somewhat bitter/astringent taste. Many people find hariktai powder to be bitter, so for these people taking capsules may be a better option.

How much should you take?

This depends on the specific type of product you take — for example, the particular species and whether or not it’s mixed with other herbs.

A general recommendation for adults is to take about five to 10 grams of powder once or twice a day. (Children should take up to two grams per day.) This is a small amount and may equate to about 1/2 teaspoon, once or twice daily.

Always read directions carefully since some products may need to be taken in smaller doses.

When should you take haritaki powder?

It can be taken either with or without food. The powder is often mixed with warm water or milk, sometimes combined with a teaspoon of honey or other herbs to improve the taste.

It can also be added to smoothies or other recipes.

How do you apply it to your skin?

Not only can you take it by mouth, but haritaki powder can be applied topically to the skin in the form of masks and spot treatments. To make a homemade facial treatment, mix one tablespoon of haritaki powder with two tablespoons of rose water, and put it on your face. Then let it sit for about 20 minutes before washing it off.

You can also make a hair treatment using the powder by adding it to water to form a paste, then applying it to your hair for about one hour before rinsing.

Conclusion

• Haritaki, a fruit that grows on the tropical Terminalia chebula tree that’s native to Asia and India, provides antioxidants, vitamin C, beneficial fatty acids and other protective compounds.
• This fruit has been used in Ayurvedic medicine for centuries and is included in the popular remedy triphala. It’s thought to have balancing effects for all dosas but may be best for Vata doshas since it tends to be calming and rejuvenating.
• Potential haritaki benefits include helping to treat infections, skin and eye problems, indigestion, cavities, insulin resistance, high cholesterol, respiratory issues, and more.
• It can be taken in powder or capsule form and also applied to the skin and hair. Read directions since products vary in terms of dosage recommendations.

The post Haritaki Benefits: The Ayurvedic Herb that Supports Immune & Gut Health appeared first on Dr. Axe.

A story has it that Mark Twain called the cherimoya “the most delicious fruit known to man.” He described the fruit as “deliciousness itself.”

That’s pretty high praise for a fruit that’s up against mangoes, peaches, cherries and many more.

These pricey fruits aren’t very common in American households, but they are touted for their unique flavor and potential health benefits. Cherimoya is similar to soursop, as they are both members of the Annonaceae family, but cherimoya features more flesh for its size.

So if you want to try a new food and mix up your everyday fruit salad or yogurt parfait, consider giving sweet and smooth cherimoya a try.

What Is Cherimoya?

Cherimoya fruit (Annona cherimola) is a sweet tropical fruit that’s native to valleys of southern Ecuador and northern Peru. Today, Spain is the world’s largest producer of cherimoya, which is also called custard apple and anona fruta, but it’s also cultivated in areas including the Mediterranean regions.

It belongs to the same family as pawpaw fruit and sugar apple. Cherimoya literally means “cold seeds,” and its fruit has been used traditionally for the treatment of several health issues.

The fruit looks much like a green pinecone, and they are usually heart-shaped. When you cut the fruit open, it has white, juicy flesh and inedible black seeds.

Researchers found that different parts of the fruit possess an interesting phytochemical profile, with a high content of polyphenols and alkaloids. Not only is the flesh of the fruit consumed for its sweet flavor and beneficial properties, but the leaves are a source of bioactive compounds, which is why they were used in traditional medicine preparation and folk teas for the treatment of eye diseases, heart problems, skin issues and digestive complaints.

Cherimoya Benefits

1. Provides Antioxidants

Custard apple contains antioxidant compounds, including flavonoids, carotenoids, vitamin C and kaurenoic acid. Although the peel of the fruit is made up of antioxidants, you should avoid eating the peel.

The flesh of the fruit has beneficial compounds that can help fight oxidative stress that leads to a range of health problems.

Research shows that flavonoids, for example, lower cardiovascular mortality rate and help prevent cardiovascular disease. They also have anti-inflammatory and anti-carcinogenic effects.

This goes for all antioxidants that we consume from our diets.

2. Rich in Fiber

This fruit is a good source of soluble fiber, so it can aid digestive issues and make you feel full longer. Soluble fiber adds bulk to stool, which helps it move through your digestive tract.

There’s plenty of research indicating that dietary fiber is a key component in healthy eating. As a bonus, the fiber found in cherimoya is actually fermentable and helps positively change the gastrointestinal tract flora.

Beyond that, we know that consuming fiber helps reduce the risk of type 2 diabetes, cardiovascular disease, colon cancer and more.

3. Fights Inflammation

Cherimoya contains several anti-inflammatory compounds, such as kaurenoic acid. When rats were treated with kaurenoic acid, researchers found that it improved symptoms of colitis, including mucosal damage and inflammatory cell infiltration.

Custard apple also contains anti-inflammatory carotenoids and flavonoids that help promote overall health and reduce the risk of chronic disease.

4. Promotes Immune System Health

Custard apple provides vitamin C, a nutrient that’s linked to immune system function. The fruit of one cherimoya contains about 60 percent of your daily value of vitamin C, making it an excellent way to consume antioxidants and anti-inflammatory compounds.

Consuming enough vitamin C helps the body fight infections and many diseases. Studies show that vitamin C deficiency can cause impaired immunity and higher susceptibility to infections.

5. Supports Eye Health

Because cherimoya contains the carotenoid called lutein, it may help to support eye health. Lutein has anti-inflammatory properties, and it’s known to improve or even prevent age-related macular disease, which is the leading cause of blindness and vision impairment.

Lutein may also help reduce eye fatigue, glare and light sensitivity. Is works to strengthen eye tissue, and it helps make vision more acute.

6. Provides Vitamin B6

Cherimoya is a good source of vitamin B6, which helps maintain healthy blood vessels, support brain function, regulate sleep cycles and reduce blood pressure.

Studies show that vitamin B6 deficiency can cause issues with memory function and cognitive health. Maintaining normal vitamin B6 levels is also important for your mood and ability to focus.

7. Boosts Heart Health

Cherimoya contains a number of compounds that help promote heart health. These include antioxidants like carotenoids, micronutrients like potassium and magnesium, and dietary fiber.

Research shows that potassium intake, for example, reduces high blood pressure in people with hypertension, and it’s associated with a 24 percent lower risk of stroke.

Nutrition Facts

Cherimoya benefits come from the fruit’s antioxidant, fiber and micronutrient content. It comes anti-inflammatory properties and nutrients that are important for cardiovascular, digestive and cognitive health.

One cherimoya fruit, eaten raw without the skin or seeds, contains approximately the following:

• 231 calories
• 55.2 grams carbohydrates
• 5.1 grams protein
• 1.9 grams fat
• 7.2 grams fiber
• 35.9 milligrams vitamin C (60 percent DV)
• 0.7 milligrams vitamin B6 (33 percent DV)
• 839 milligrams potassium (24 percent DV)
• 0.4 milligrams riboflavin (22 percent DV)
• 0.3 milligrams thiamine (19 percent DV)
• 56.2 micrograms folate (14 percent DV)
• 0.3 milligrams manganese (13 percent DV)
• 49.9 milligrams magnesium (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 1.8 milligrams niacin (9 percent DV)
• 81.1 milligrams phosphorus (8 percent DV)
• 0.7 milligrams pantothenic acid (7 percent DV)
• 0.9 milligrams iron (5 percent DV)

Risks and Side Effects

Although there are several potential health benefits of cherimoya, the fruit shouldn’t be consumed in high amounts. While the flesh of the fruit is safe in normal amounts, cherimoya seeds and the peel contain higher amounts of annonacin, a toxin that’s present in some fruits in the Annona species.

There is some research suggesting that annonacin consumption may be implicated in Parkinson’s disease. The toxin appears to affect the central nervous system.

It’s safe to eat the flesh of the fruit, but to avoid dangerous exposure to annonacin, make sure to remove the seeds — and don’t eat the skin.

How to Eat (Recipes)

Cherimoya is often called custard apple because of its creamy texture and sweet flavor. When it’s perfectly ripe, it can be scooped and eaten with a spoon, just like custard.

You know a cherimoya is ripe when it has a little give as you push into it. If it doesn’t feel ripe yet, wait a few days before eating it. You wan’t the flesh to be soft and juicy.

After opening the fruit with a knife, take out the seeds. Then scoop out the flesh or cut it into slices.

It can be eaten alone as a sweet treat or snack or added to recipes that call for fruit.

Try adding cherimoya to:

• fruit salad
• yogurt parfait
• smoothie bowl (like this Coconut Yogurt Chia Seed Smoothie Bowl)
• Overnight oats
• Baked oatmeal (like this Apple Cinnamon Baked Oatmeal)
• smoothies
• pie filling
• salsa

Conclusion

• Cherimoya is a heart-shaped fruit that looks like a pine cone but has a creamy, white flesh. It’s a soft, sweet fruit that’s often called custard apple.
• The fruit is rich in nutrients, including a range of antioxidants (like vitamin C), fiber and B vitamins. It’s touted for its anti-inflammatory, mood-boosting and heart-protecting effects.
• To eat cherimoya, simply scoop out the flesh and eat it alone or as a topping in yogurt, oatmeal or fruit salad.

The post Cherimoya Fruit for Digestion, Eye Health & More appeared first on Dr. Axe.

Durian fruit has been utilized in Eastern medicine practices for many years, which isn’t surprising considering it’s rich in a number of antioxidants, anti-inflammatory compounds, vitamins and minerals. While this fruit hasn’t been studied as extensively as many others, it’s considered to be a valuable addition to one’s diet, in addition to being utilized as a form of natural medicine.

By including this superfood in your diet, whether by eating it raw, consuming its juices or supplementing with it in other ways, you can benefit from enhanced protection against certain nutrient deficiencies, metabolic-related issues, certain infections and more.

What Is Durian Fruit?

Durian (Durio zibethinus L.) is an “exotic tropical fruit” that’s harvested primarily in Southeast Asian countries, including Thailand, Malaysia, Indonesia and the Philippines. It can be eaten both raw or cooked and has a strong, signature smell.

Durian fruits are greenish-brown in color, usually pretty large (although not as big as jackfruits) and have a spiky exterior. The durian is sometimes also called “king of fruits.”

Inside the prickly shell is a white, yellow or red flesh. The flesh has a soft, custard-like texture that’s unlike most other fruits.

In addition to being edible, it’s also considered a potential therapeutic agent due to its valuable nutritional composition and presence of bioactive compounds.

How Do You Use It?

Outside of Asia, the best places to find durian are at Asian markets. You may be able to find it either fresh or frozen.

One downside to purchasing it is that it’s one of the most expensive fruits produced in this region.

Look for fruits with light-colored spikes that don’t have dark brown or white patches. Try picking up and shaking the fruit, noticing if there’s any rattling sound — if there is, it indicates that it’s dried out and no longer good.

What does durian taste like, and what should you do with it? You can eat both the flesh and the seeds if they are cooked. The outside rind/skin shouldn’t be eaten, however.

People describe the taste of durian in different ways — for example, as a cross between flavors including garlic, cheese and almonds.

Here’s how you can use durian fruit:

• Not only can you eat the flesh of the fruit raw, but you can also cook with it, especially when it’s a bit overripe.
• It’s sometimes used to make candies, baked goods, sweet drinks and desserts.
• You can also use it in savory dishes, just like you would jackfruit, such in sauces and curries.
• Additionally, the juice is sometimes used just like other fruit juices are.

Nutrition Facts

Durian is considered by experts to be a very nutrient-dense fruit — particularly high in vitamin C; healthy fats; B vitamins, including thiamine, vitamin B6 and riboflavin; manganese; and others. It’s higher in calories than most fruits, similar to avocado, because it contains more fat.

Overall it’s a very balanced food, providing fiber, fat, protein and carbs all in one package.

Additionally, it supplies you with a range of protective compounds, including antioxidants, such as anthocyanins, carotenoids, polyphenols and bioflavonoids (the same types found in superfoods like berries, cocoa, red wine and green tea). Volatile sulfur compounds, esters and antimicrobials have also been identified in durian.

One cup of raw or frozen durian (approximately 243 grams) contains about:

• 357 calories
• 66 grams carbs
• 4 grams protein
• 13 grams fat
• 9 grams fiber
• 48 milligrams vitamin C (80 percent DV)
• 0.9 milligrams thiamine (61 percent DV)
• 0.8 milligrams manganese (39 percent DV)
• 0.8 milligrams vitamin B6 (38 percent DV)
• 1,060 milligrams potassium (30 percent DV)
• 0.5 milligrams riboflavin (29 percent DV)
• 0.5 milligrams copper (25 percent DV)
• 88 milligrams folate (22 percent DV)
• 73 milligrams magnesium (18 percent DV)
• 3 milligrams niacin (13 percent DV)
• 95 milligrams phosphorus (9 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 1 milligram iron (6 percent DV)
• 0.7 milligrams zinc (5 percent DV)

Durian vs. jackfruit, what’s the difference?

Jackfruit is a similar tropical fruit that is high in many of the same nutrients, such as vitamin C and other antioxidants/phytonutrients, including lignans, isoflavones and saponins.

It’s lower in calories and fat than durian and doesn’t have the same strong odor. It tastes more like banana/mango and is used in both sweet and savory recipes, including as a meat substitute due to its texture.

Health Benefits

1. High in Antioxidants, Sulfur Compounds and Vitamin C

Because it contains high levels of antioxidants and essential vitamins like vitamin C, durian may neutralize cancer-promoting free radicals and defend against oxidative stress and inflammation.

Something else that makes this fruit unique is it contains sulphur-containing compounds, such as thioacetals, thioesters and thiolanes, as well as trace amounts of alcohol. These are the same types of compounds found in garlic, which have the ability to protect tissues and support metabolic pathways.

Studies have shown that durian has anti-proliferative and even probiotics effects. It seems to be capable of aiding in the prevention of cancer cells spreading, promoting cardiovascular health by decreasing cholesterol and hardening of the arteries, and supporting cognitive/brain health.

It can also help to support health of the skin, eyes and brain by reducing free radical damage.

2. Great Source of B Vitamins and Folate

According to one study, durian is a rich natural source of absorbable folate and B vitamins. These nutrients are important for metabolic health, maintaining nerve and muscle function, and supporting higher energy levels.

Folate in particular plays an essential role in metabolic pathways involving biosynthesis and remethylation of homocysteine to methionine. It helps prevent not only neural tube defects in newborns, but also increased levels of homocysteine that are associated with development of cardiovascular diseases and Alzheimer‘s disease.

The high amount of thiamine present in durian is also beneficial for glucose metabolism and maintaining health of connective tissues.

3. Can Promote Metabolic and Reproductive Health

Although more research on the topic is warranted, one traditional use of durian is as a fertility-enhancing agent.

Durian has been found to exhibit positive effects against various components of metabolic syndrome and polycystic ovarian syndrome (PCOS). This is due to its anti-inflammatory, antioxidant, anti-obesity, anticholesterol and antihypoglycaemic properties.

It’s also an ideal fruit for those who are sensitive to the effects of consuming sugar and carbs, since it has a lower glycemic index score due to its protein, fiber and fat content.

4. Helps Support the Immune System

Certain studies have uncovered evidence that durian leaf and roots contain febrifuge and anti-malarial properties, as well as many other nutrients that can support the immune system in fighting off viruses and infections. Research is ongoing regarding its unique microbial composition and how it may be used for production of novel proteins and/or enzymes in the future.

Risks and Side Effects

Why might durian be bad for your health? While it’s generally a very healthy food, it can interact with other substances, such as alcohol, and potentially cause side effects.

Side effects of consuming durian may include nausea, vomiting and heart palpitations if eaten with alcohol.

Is durian illegal in the U.S.? It’s not illegal, although it may be hard to find.

Why is the durian fruit banned? Due to its off-putting smell, it’s been banned in some countries from being brought into certain public places, hotels and on mass transit.

How to Eat It (Recipes)

Here’s how to eat durian (and how to crack open the fruit and get the ripe flesh out):

• First make sure that the fruit is ripe. This makes it easier to crack with a knife. One downside to eating ripe durian is that the smell is stronger, so some people choose to eat it a slightly under-ripe instead. Use ripe durians immediately before they start to spoil.
• To cut into the fruit, place the durian stem side down and cut through the thick skin on the top of the fruit. Pull the skin back.
• Lay the two halves down, and then remove the “pods” of fruit plus the inside flesh along the shell. Next remove the large, inedible seeds before eating or cooking.
• To help reduce the smell of durian, you can run hot water through the durian skin, which helps remove some of the particles that contribute to the aroma.

Once you’ve gotten the smooth flesh out, try durian in recipes such as healthy cakes, shakes and savory dishes like stir-fries. While most people prefer it in sweetened recipes, which can help mask the taste, it mixes well with spices, rice and veggies too.

Use the fresh fruit right away or within a couple of days of it starting to ripen. Keeping it in the refrigerator is a good way to keep it fresh for longer.

You can store the cooked fruit in the refrigerator for several days when kept in a tight container.

New to this nutrient-rich fruit? Try these durian recipes:

• Laotian Sticky Rice with Durian
  No Churn Durian Ice Cream
• Durian Smoothie
• Durian Puree Cheesecake

Why Does It Smell So Much?

What does durian smell like? The smell depends on the specific type of durian, plus how ripe it is. It’s more likely to be very smelly when it’s ripe.

According to the Spruce Eats, the smell of durian has been described as being like “dirty gym socks, rotten egg, cut onions, manure, and roadkill.”

The strong odor of the fruit is thought to be attributed to the presence of sulfur compounds (like those found in onions and garlic) and other enzymes. While these are not usually bad for you to consume, they may leave you feeling nauseated if the smell bothers you a lot.

One study found that the fruit contained at least 44 different odor-active compounds — including those that are responsible for the smell of cabbage, soup seasoning, eggs, caramel and roasted garlic. Research has shown that these include sulfurs and “odorants,” such as ethanethiol, 1-(ethylsulfanyl)ethane-1-thiol, methanethiol and ethane-1,1-dithiol.

Conclusion

• Durian is a nutrient-dense fruit that has a strong smell and unusual taste. It’s high in calories for a fruit, due to its content of healthy fats.
• This fruit is a great source of vitamin C, B vitamins, fiber, manganese and more.
• It can be eaten raw or cooked and added to both sweet and savory recipes.
• Benefits of consuming durian include supporting the immune system, metabolic health, cognitive functions, digestion and skin health, reducing free radical damage, and more.

The post Durian Fruit: The Smelly but Nutrient-Dense Superfood You Should Try appeared first on Dr. Axe.

Nutrient-rich, versatile and jam-packed with health benefits, the black currant may not be well-known around the world, but it should be.

With emerging evidence showing that the black currant possesses antioxidant, antibacterial and antiviral properties and may be useful in slowing cancer growth, enhancing immunity and even preventing eye disease, this sour berry should be a must-try on everyone’s list.

Not only can you enjoy this flavorful berry all on its own, but it can also make a delicious addition to everything from baked goods to glazes and more. For even more added convenience, you can also pop a quick capsule of black currant oil to get an instant megadose of its many health benefits.

Whether you’re just hearing of black currants for the first time or they’ve been a longtime favorite in your household, these tart berries are high in health benefits and can be a nutritious addition to any diet.

What Are Black Currants?

Known by its scientific name Ribes nigrum, the black currant (also sometimes called blackcurrant) belongs to the gooseberry family of plants. This small shrub is native to certain parts of northern and central Europe as well as Siberia and thrives in the cold temperatures found in these regions.

For more than a half a century, growing and importing black currants were banned in many parts of the United States, giving it the name “forbidden fruit.” It was believed to spread a fungus that threatened the timber industry.

Today, commercial growth is allowed, as the affected trees are bred to resist such threats.

The plant is now cultivated commercially and domestically for its tart, nutrient-dense berries.

The black currant bush can produce up to 10 pounds of dark purple edible berries each year. The berries have a tart taste and can be eaten raw or used to make flavorful jams, jellies and juices.

Black Currant Benefits

1. Rich in Anthocyanins

The deep purple pigment of the black currant is attributed to its high anthocyanin content. Anthocyanins are plant pigments that produce a red, purple or blue hue depending on their pH.

Black currants contain a good variety of different anthocyanins, with some studies showing that they contain up to 15 unique types.

In addition to their role as a plant pigment, anthocyanins also possess many health-promoting properties. Research suggests that anthocyanins may play a role in heart health, and studies have shown that they may improve obesity and even diabetes.

They also act as antioxidants, which are compounds that neutralize harmful free radicals to prevent cell damage as well as chronic disease.

In addition to black currants, other anthocyanin-rich foods include berries, eggplant, red cabbage and grapes. Including a good amount of these foods in your diet can have a lasting impact on your health.

2. Helps Reduce Cancer Growth

One of the most impressive benefits of the black currant plant is its potential effect on cancer. Thanks to its high anthocyanin content, some research has found that black currant extract may help slow the growth of cancer.

In one test-tube study conducted by Northeastern Ohio Universities Colleges of Medicine and Pharmacy, black currant extract was able to help inhibit the growth of liver cancer cells.

Another study out of Japan found that black currant extract blocked the spread of breast and endometrial cancer cells.

Other research published in the Journal of Medicinal Food has shown that black currant extract may also be effective in killing off stomach and esophageal cancer cells.

3. Promotes Eye Health

Glaucoma is a group of eye diseases that can cause blurred and distorted vision and may even lead to blindness. This is typically a result of damage to the optic nerve, the nerve that connects the brain to the eyes.

Some studies show that the compounds found in black currants could help prevent glaucoma and promote the health of your eyes.

One study conducted in Japan and published in the Journal of Ocular Pharmacology and Therapeutics concluded that supplementing glaucoma patients with black currant extract was able to decrease levels of endothelin-1, a type of hormone that is thought to contribute to the development of glaucoma.

Another two-year, randomized, placebo-controlled study, again conducted in Japan at the Sapporo Medical University School of Medicine, found that black currant anthocyanins helped reduce vision loss and improved blood flow to the eyes in patients with glaucoma.

When used in combination with traditional treatments, black currant may be effective in promoting eye health and preventing vision loss.

4. Boosts Immunity

Black currant is bursting with vitamin C. In fact, just one cup of raw black currants can provide triple the amount you need for the entire day.

Vitamin C is well-known for its immune-enhancing and anti-inflammatory properties. Studies show that vitamin C can shorten the duration of respiratory tract infections and protect against malaria, pneumonia and diarrhea infections, among others.

One review from the Department of Public Health at the University of Helsinki in Finland comprised 12 studies and found that vitamin C supplementation cut common cold incidence by up to 91 percent and slashed the incidence of pneumonia by 80 percent to 100 percent.

Vitamin C also acts as an antioxidant that has proved to prevent damage to tissues caused by harmful free radicals and may even reduce the risk of cancer, heart disease and stroke.

For best results, pair black currant or black currant seed oil with other high vitamin C foods, such as fruits and vegetables, to keep your immune system strong.

5. Protects Against Pathogens

In addition to its powerful abilities as an antioxidant, black currant also contains antimicrobial properties that could help protect against harmful bacteria and viruses.

A 2012 study in Japan published in Microbiology and Immunology highlighted that black currant extract with a concentration of less than 1 percent was able to block the growth of several strains of viruses — including those responsible for adenovirus and influenza — by over 50 percent. An extract of 10 percent concentration was able to block 95 percent of these viruses from sticking to cell surfaces.

Another study from the Department of Microbiology at Asahikawa Medical College in Japan demonstrated that treating strains of influenza with a concentrated amount of black currant seed extract was able to completely suppress virus growth.

Other research has found that black currant oil may be effective against H. pylori, a type of bacteria that can cause stomach ulcers, abdominal pain and nausea.

6. May Prevent Herpes Outbreaks

Herpes is a common viral infection that affects millions of people worldwide. Symptoms can vary, causing fever blisters on or around the mouth in some people and painful, itchy genital sores in others.

Some studies show that the compounds found in black currant may help kill off the virus that causes both oral and genital herpes.

A study published in Phytotherapy Research showed that black currant extract stopped the herpes virus from adhering to cells and prevented the spread of the virus.

Coupled with traditional treatments and other natural remedies like L-lysine and zinc, black currant may be a useful addition to the diet to help prevent herpes outbreaks.

Nutrition Facts

Black currants are nutrient-dense foods, meaning they are low in calories but contain many important nutrients. They are particularly high in vitamin C and can meet and exceed your daily needs in just one serving.

These impressive berries are also high in gamma linolenic acid (GLA), an omega-6 fatty acid that has anti-inflammatory, health-promoting effects. Like all fatty acids, linoleic acid is used as a source of energy, working to regulate blood flow, immune function, inflammation and more.

The U.S. Department of Agriculture reports that one cup (about 112 grams) of raw European black currants contains approximately:

• 70.5 calories
• 17.2 grams carbohdyrates
• 1.6 grams protein
• 0.5 gram fat
• 203 milligrams vitamin C (338 percent DV)
• 0.3 milligram manganese (14 percent DV)
• 1.7 milligrams iron (10 percent DV)
• 361 milligrams potassium (10 percent DV)
• 26.9 milligrams magnesium (7 percent DV)
• 66.1 milligrams phosphorus (7 percent DV)
• 1.1 milligrams vitamin E (6 percent DV)
• 61.6 milligrams calcium (6 percent DV)
• 258 international units vitamin A (5 percent DV)
• 0.1 milligram copper (5 percent DV)
• 0.1 milligram thiamine (4 percent DV)
• 0.1 milligram vitamin B6 (4 percent DV)
• 0.4 milligram pantothenic acid (4 percent DV)

How to Use

Black currants may be available in some grocery stores as well as online. Keep in mind that they differ from Zante currants, which are simply dried Black Corinth grapes.

The black currant berries have an intense sour flavor and can be enjoyed either raw or used to cook both sweet and savory dishes. Because of their tart taste, many prefer to sweeten them up a bit when consumed raw by using a natural sweetener.

They can also be brewed into black currant tea or used to add a unique flavor to juices, jams, sauces, shakes and baked goods.

Here are some easy black currant recipes that you can try:

• Black Currant and Lavender Pie
• Black Currant Chia Nourish Shake
• Black Currant Jam

To squeeze in a quick and concentrated dose of all the beneficial nutrients found in black currants, you can also give black currant oil a try. Frequently found in capsule form, black currant oil is a good source of gamma linolenic acid, a type of omega-6 essential fatty acid, and is taken to promote healthy skin and hair.

Look for a capsule that contains at least 45 milligrams of GLA with minimal added ingredients, and take 500 milligrams twice daily.

History

Black currant has a rich history as a popular natural remedy and has been used for everything from treating gout to relieving PMS symptoms.

In the 1800s, black currant was extremely popular in the United States. In fact, in the 1920 census it was estimated that United States farmers were growing 7,400 acres of currants and gooseberries. However, many Americans today have never tried, let alone heard of, the black currant.

This is because it was later discovered that black currants were responsible for the spread of white pine blister rust, a type of fungus that began gradually killing off white pine trees. This became a major problem, as white pine trees were an essential component of the lumber industry.

By the 1920s, millions of white pine trees had been decimated by white pine blister rust, leading the federal government to ban and begin eradicating the black currant.

Today, most white pine trees have been bred to resist the effects of white pine blister rust. Commercial growth of black currants is no longer banned at the federal level, although several states do still have regulations in place to restrict growth.

In Europe, black currants have retained their popularity over the years. In fact, a black currant juice called Ribena was even given to children during World War II to prevent vitamin C deficiency after the import of citrus fruits like oranges, lemons and limes was blocked in the United Kingdom.

Black currant remains a popular ingredient for juices, jams and jellies in Europe. In the United States, black currants are not as common as they once were, but they have begun to thrive again in areas like Connecticut, Oregon and New York.

Recent efforts have begun to breed improved black currant varieties that are less susceptible to disease, yield more fruit and are more resistant to pests.

Risks, Side Effects and Interactions

Although uncommon, black currant may cause an allergic reaction in some people, especially in those who have a sensitivity to salicylate, a compound that occurs naturally in some plants. If you experience symptoms like rashes, hives or swelling after eating black currant, you should discontinue use immediately.

Black currant seed oil may also cause side effects for some individuals, including gas, headaches and diarrhea.

Those who are taking phenothiazines, a class of anti-psychotic medications, should not take black currant as it may increase the risk of seizure.

Additionally, black currant may slow blood clotting. If you have a bleeding disorder or are taking a medication for blood clotting, such as Warfarin, you should consult with your doctor before taking black currant.

You should also not take black currant prior to surgery as it may increase bleeding risk.

Final Thoughts

• Black currants, or ribes Nigrum, are low in calories but high in many nutrients, especially vitamin C.
• They possesses strong antioxidant, antiviral and antibacterial properties that can help prevent infection and disease and promote many aspects of health.
• They have also been shown to help prevent eye disease, reduce the growth of cancer and even block herpes outbreaks.
• You can enjoy these sour berries all on their own, use them in cooking or try a black currant supplement for an easy way to take advantage of the nutritious benefits of black currant.

The post Black Currant: The Antioxidant-Packed Berry that Boosts Immunity 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 good source of vitamins C and A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health.

Nutrition Facts

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.

The seeds are also 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.

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)
• 0.1 milligrams thiamine (3 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)
• 0.3 milligrams pantothenic acid (3 percent DV)
• 0.1 milligrams copper (3 percent DV)
• 0.1 milligrams manganese (3 percent DV)

Top 12 Benefits of Watermelon

Here are some of the top benefits of watermelon:

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.”

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

Where to Find/How to Use

When and where can you buy fresh watermelon?

Today, most states in the United States 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.

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, 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
• Easy Watermelon Sorbet
• Hydrating Watermelon Smoothie
• Watermelon Curry
• Watermelon Agua Fresca

What time of day is best to have watermelon? For example, considering they are high in water and sugar, is it OK 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.

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 OK 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.

Related: Top 22 Cooling Foods & Herbs (Plus Benefits)

Watermelon vs. Melon vs. Pineapple: Which Is Best?

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.

Pineapple and melon are popular summertime treats that are favored for their sweet flavor and cooling properties. However, there are a few key differences that set the three apart.

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 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.

Pineapple, on the other hand, is a tropical plant produced by a herbaceous perennial tree that typically grows up to five feet tall. It’s higher in calories and natural sugar than melons and is known for its distinct sweet flavor.

It also contains a special enzyme known as bromelain, which is believed to possess anticancer properties and has been shown to treat conditions like diarrhea, osteoarthritis and bronchitis.

Related: Winter Melon for Digestion, Weight Loss & More

Conclusion

• 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 Top 12 Health Benefits of Watermelon (+ Recipes) appeared first on Dr. Axe.

What would happen if you combined a watermelon with a grape? Turns out, we already know — cucamelon.

This tiny watermelon may be gaining recognition because of Instagram posts, but cucamelons offer much more than cute photographs.

Cucamelon is actually jam-packed with nutrients and can even be considered a superfood. You may have some trouble finding them in your local grocery store, but growing your own cucamelons at home is easy and provides month’s worth of nutrition and pleasant photos.

What Is a Cucamelon?

Cucamelon is the fruit of the Melothria Scabra vine and is a member of the Cucurbitaceae (cucumber) family. It goes by many names, including:

• mouse melon
• Mexican melon
• Mexican sour gherkin
• Mexican sour cucumber
• sandita, which means little watermelon in Spanish

This one-inch fruit looks like a mini watermelon, has the crunch of a cucumber and features a tangy, sour flavor. They grow to be about 1.25 inches long and 0.8 inches wide, and they have a thin but firm skin and a pleasant, juicy interior.

Nutrition Facts

It’s the nutrition content of cucamelon that makes it a superfood. The fruit contains:

• powerful antioxidants (including lycopene and beta-carotene)
• fiber
• vitamin C
• vitamin E
• vitamin K
• potassium

Not only are these tiny fruits nutrient-dense, but they are low in calories and offer a range of health benefits.

Health Benefits

1. Rich in Lycopene

Lycopene is a plant pigment with antioxidant effects. It gives fruits like watermelon, pink grapes and tomatoes their red-pink color.

The antioxidant is recognized for its ability to protect the body against oxidative stress, and studies indicate it has anti-inflammatory and brain-boosting properties.

In fact, one study published in the Journal of Nutritional Science found that there’s a significant association between lower circulating lycopene and higher rates of Alzheimer’s disease mortality.

Research also suggests that lycopene consumption may positively affect cancer or cardiovascular disease risk.

2. Features Beta-Carotene

Beta-carotene is a type of carotenoid that’s found in fruits and works as another powerful antioxidant. It’s converted to vitamin A in the body, which plays a critical role in neurological function, healthy vision and skin health.

The beta-carotene in cucamelons protect the body from oxidative stress that causes cellular changes and disease. In fact, a meta-analysis published in Scientific Reports suggests that high beta-carotene levels in serum or plasma is associated with a significantly lower risk of all-cause mortality.

3. Provides Fiber

The skin of cucamelon fruits are high in fiber, adding to the nutritional value. The type of fiber found in fruit peels, like that of cucamelon, is viscous (or soluble) fiber that becomes thicker when consumed and turns into a gel-like substance.

This is beneficial because it makes you feel full faster and longer. Because of this, eating cucamelon and other fibrous fruits may allow you to feel full from fewer calories and prevent you from reaching for another snack a short time later.

On top of that, studies show that consuming viscous soluble fiber has an overall lowering effect on blood pressure and may reduce the risk fo cardiovascular disease.

4. Good Source of Potassium

Potassium is an essential nutrient that’s beneficial and critical to the body for several reasons. It’s required for the function of several organs, including the brain, heart and kidneys.

It also plays an important role in keeping the body hydrated.

Research highlights how increasing potassium intake has beneficial effects on human health, including its ability to reduce the risk of cardiovascular disease mortality.

5. Boosts Immune Function

Cucamelons are rich in vitamin C, which acts as an antioxidant to neutralize free radials, reduce inflammation and boost immune function.

Several studies evaluating vitamin C’s immune-boosting benefits show that it may reduce the frequency and duration of respiratory infections and works as the body’s first line of defense against foreign pathogens.

How to Eat (Plus Recipes)

Cucamelons are eaten raw and added to dishes or sides that benefit from a tangy, sour flavor. They are commonly added to salsas and salads.

Cucamelons can also be pickled, just like cucumbers.

Here are some cucamelon recipe ideas:

• Add it to salad: The fruit mixes well with cherry tomatoes, sweet peppers, leafy greens and fresh herbs, like basil and parsley.
• Pickle them: Add the fruit to a jar with apple cider vinegar, salt and water. You can add flavors like fresh dill, chili peppers and mustard seeds.
• Make a salsa: Cucamelon is a great addition to salsa and can even take the place of tomatoes, making it less acidic.

How to Grow Cucamelons

To grow cucamelon, you need plenty of sun and plenty of time. They are slow to germinate and grow, so it’s often recommended to start growing the fruit indoors and then transfer them to your outdoor gardens when the seedlings have hardened.

When starting cucamelon from seeds, be sure to keep the soil moist and above 70 degrees Fahrenheit. It can take two weeks for the seeds to germinate.

Once the seedlings have emerged and hardened, which can take three to five weeks, it’s time to transplant them to the garden. Make sure that you choose a sunny spot, and there’s no risk of frost.

What do cucamelon plants need to flourish in your garden?

• 16 hours of sunlight as seedlings and 6–8 hours of direct sunlight once planted
• moist, well-drained soil
• water right at the soil or with drip irrigation
• warm temperatures

Once the fruits grow, cut them off the vine before enjoying. They can be kept in the refrigerator for a few days.

Risks and Side Effects

Eating cucamelons in normal food amounts is safe. If you notice any allergy symptoms following consumption, like rash, throat tightness or trouble breathing, then avoid eating this fruit and seek medical care if needed.

This, however, is rare.

If you are growing your own cucamelons, be careful not to spray any chemicals around the area. Also, if you are pickling the fruit, make sure you are using sterile equipment to ensure that the jar doesn’t become contaminated during the fermentation process.

Conclusion

• Cucamelons are part of the cucumber family, but they look like mini watermelons.
• These fruits are packed with nutrients, including powerful antioxidants. They are considered a superfood because of their many health benefits.
• It can be hard to find these fruits in your local grocery store, but you can grow them in your own garden.
• Cucamelons can be eaten raw and added to salads and salsas. They can also be pickled, just like cucumbers.

The post Cucamelon: How to Grow Instagram’s Most Popular Superfood appeared first on Dr. Axe.