Although only a tad bit bigger than an olive, the kumquat manages to provide a powerful punch of nutrients. Hailing from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber that you can get in your diet.

It also has a very unique taste and can be enjoyed in a variety of different ways. Sweet on the outside yet sour in the middle, a few wedges of this delicious fruit can spice up everything from main dishes to marmalades and beyond. Plus, it’s the only citrus fruit that requires zero effort — just rinse it off and enjoy, no peeling required.

Need a few more reasons to grab this delicious fruit next time you’re at the grocery store? Keep on reading to find out more about the kumquat fruit.

What Is a Kumquat?

The kumquat, also sometimes called cumquat, is a type of tree that belongs to the citrus family of plants and is native to south Asia. The kumquat tree produces a small fruit that resembles a small orange. The fruit is oval-shaped with the same vibrant color as an orange, and the kumquat size is typically just a little over an inch long.

Many describe the kumquat taste as very sour and slightly sweet. This is because, unlike other citrus fruits, kumquats can be consumed with the skin. Although the pulp has a distinctly sour flavor, the skin actually provides an extra dose of sweetness. In addition to consuming this tasty fruit as is, it also makes a great addition to marmalades, salads and baked goods.

Plus, not only does the kumquat taste delicious, but it’s also been associated with a wide range of health benefits. Rich in fiber, antioxidants, vitamins and minerals, the kumquat may help increase weight loss, enhance immunity and promote digestive health, giving you all the more reason to give this tasty citrus fruit a try.

Nutrition Facts

The kumquat is a very nutrient-dense food, meaning that it packs in plenty of vitamins and minerals for a low amount of calories. In particular, kumquats are very high in fiber and vitamin C, but they also contain a good amount of manganese, calcium and vitamin A.

100 grams of kumquat (or about five small fruits) contains approximately:

• Calories: 71
• Total Carbohydrates: 15.9 g
  • Fiber: 6.5 g
  • Sugar: 9.4 g
• Total Fat: 0.9 g
• Protein: 1.9 g
• Cholesterol: 0 mg
• Sodium: 10 mg (0.4% DV*)
• Vitamin C: 43.9 mg (73% DV*)
• Manganese: 0.1 mg (7% DV*)
• Calcium: 62 mg (6% DV*)
• Vitamin A: 290 IU (5% DV*)
• Potassium: 186 mg (5% DV*)

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

Benefits

1. Rich in Antioxidants

Antioxidants are compounds that help neutralize harmful free radicals in the body, preventing oxidative damage to the cells and decreasing the risk of chronic disease. Antioxidants also play a central role in health, with some research showing that free radicals could be involved in the development of conditions like rheumatoid arthritis, heart disease and autoimmune disease.

Kumquats are rich in disease-fighting antioxidants that can help promote better health. Additionally, kumquats are also the only citrus fruit that can be consumed with the peel, which contains an even more concentrated amount of antioxidants than the pulp. Consuming a serving or two per day can help ward off disease and improve overall health.

2. Boosts Immunity

Like other citrus fruits, kumquats are rich in vitamin C, an important nutrient that brings some big benefits when it comes to boosting immunity. In fact, one study conducted in Switzerland showed that getting enough vitamin C could help improve the outcomes for conditions such as diarrhea, malaria and pneumonia. Plus, vitamin C was able to improve symptoms and shorten the duration of respiratory infections, such as the cold, as well.

Kumquats are also rich in antioxidants, which can prevent the buildup of free radicals to reduce the risk of chronic disease. According to a review published in Current Topics in Medicinal Chemistry, dietary antioxidants can also improve immune function and protect against infections caused by bacteria, viruses and parasites to help maximize your health.

3. Supports Digestive Health

One of the biggest kumquat benefits is its impressive fiber content. Fiber helps add bulk to the stool to keep you regular and prevent problems like constipation.

Fiber may also benefit other aspects of digestive health as well, with some research showing that it could protect against inflammatory bowel disease and prevent intestinal ulcers. Not only that, but some studies have also found that a high-fiber diet is associated with a reduced risk of colorectal cancer as well.

With a whopping 6.5 grams of fiber per serving, kumquats top the charts as one of the best high-fiber foods available. Include a serving or two in your daily diet along with other fiber-rich foods to keep your digestive system running smoothly.

4. Aids in Weight Loss

Kumquats are low in calories yet high in fiber, making them an excellent addition to a weight loss diet. In fact, a single serving of kumquats can meet up to 26 percent of your daily fiber requirements and provides just 71 calories. Fiber moves slowly through the body undigested, helping to slow the emptying of the stomach and keep you feeling fuller for longer to reduce food intake and help you lose weight.

Adding kumquat to your diet is an easy way to curb cravings and boost weight loss. Try swapping out high-calorie snacks for a serving of kumquats or sprinkling sliced wedges over your salads to bump up the fiber content and help the pounds slide off.

5. Associated with Lower Cancer Risk

Thanks to their incredible antioxidant content, it’s no wonder that eating citrus fruits like the kumquat has been associated with a lower risk of cancer. In fact, citrus fruits like kumquats, oranges, lemons and limes are often considered some of the top cancer-fighting foods that you can add to your diet.

According to one study out of Korea, frequent consumption of citrus fruits was linked with a 10 percent lower risk of breast cancer. Other studies have had similar findings, showing that eating citrus fruits has been associated with a lower risk of pancreatic, esophageal and stomach cancer as well.

Uses in Ayurveda and TCM

Citrus fruits like the kumquat are used extensively throughout holistic medicine practices, such as Ayurveda and Traditional Chinese Medicine. Thanks to their health-promoting properties and impressive nutrient profile, they are considered an invaluable part of the diet and are often used to treat a variety of ailments.

In Traditional Chinese Medicine, the kumquat is thought to help relieve coughing and remove phlegm from the throat. It is also believed to reduce cold symptoms and soothe sore throats, which is why it’s often made into a delicious and flavorful tea to provide relief.

The Ayurvedic diet, meanwhile, promotes eating seasonally, so it’s best to enjoy kumquats between November and March when they’re at their peak. Like other citrus fruits, the kumquat is considered refreshing, alkalizing and highly nutritive. It’s also thought to aid in detoxification, promote proper hydration and stimulate the production of saliva.

How to Use

Wondering where to buy kumquats? The kumquat season runs from November to March, and depending on where you live, you may be able to find this fruit in the produce section of your local grocery store during these months. Kumquats can also often be found at farmers markets and online retailers as well.

Unlike other citrus fruits, kumquats can be consumed as is, skin and all. Many people actually recommend cutting the kumquat open first and then squeezing out some of the juice before eating it to reduce the sourness.

Kumquats can also be added to your favorite recipes, from main courses to desserts and beyond. In fact, kumquats can bring a burst of nutrients to salads and can perfectly complement savory meat dishes. Many people also sprinkle it with a bit of sugar or use it to make kumquat marmalade for a tangy topping for sweet dishes.

History

The kumquat tree is native to south Asia but has been cultivated in many areas, such as India, Taiwan, Japan and the Philippines, throughout history. The earliest mention of the kumquat fruit can be traced all the way back to the 12th century in China.

The fruit wasn’t actually introduced to Europe, though, until 1846 by Scottish botanist Robert Fortune, the same scientist who was also credited with stealing the tea plant from China and bringing it to India on behalf of the British East India Co.

Interestingly enough, the fruit was considered part of the citrus family until 1915, when a new system of taxonomy placed the kumquat in its own genus, Fortunella. However, recent research shows that the kumquat does, in fact, belong to the citrus family, giving them their scientific name, Citrus japonica.

Risks and Side Effects

Although safe for most people, allergic reactions to citrus fruits have been reported. If you experience any food allergy symptoms, such as hives, redness, itching or swelling, discontinue use immediately and consult with your healthcare professional.

Additionally, kumquats are very high in fiber. While this is definitely beneficial in terms of health, increasing your fiber intake too quickly can lead to unwanted side effects, such as bloating, cramps and diarrhea. Be sure to increase your intake gradually and drink plenty of water to assess your tolerance and reduce the risk of side effects. If adverse symptoms do occur, you may want to consider decreasing your intake.

Final Thoughts

• The kumquat plant is a type of tree that belongs to the citrus family of plants. It produces an oval-shaped orange fruit that looks similar to a small orange.
• Unlike other citrus fruit, the kumquat can be consumed with the skin, giving it a very distinct sour yet sweet flavor.
• Kumquats are low in calories yet high in fiber, vitamin C and antioxidants.
• Including this fruit in your diet can aid in weight loss, improve digestive health and boost immune function. Regular consumption of citrus fruits like the kumquat has also been associated with a reduced risk of several types of cancer.
• Kumquats can be easily incorporated into a health-promoting diet. Eat them as is for a healthy snack, or add them to salads, savory dishes and desserts for an extra zip of flavor and nutrients.

The post Kumquat: the Antioxidant-Rich Fruit that Boosts Immunity & Support Digestion 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.

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.

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.

A one-cup serving of raw papaya (about 145 grams) contains approximately:

• Calories: 62.4
• Total Carbohydrates: 15.7 g
  • Fiber: 2.5 g
  • Sugar: 11.3 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 0.7 g
• Sodium: 11.6 mg (0.5% DV*)
• Vitamin C: 88.2 mg (98% DV)
• Folate: 53.6 mcg (13% DV)
• Vitamin A: 68.2 mcg (8% DV)
• Potassium: 264 mg (6% DV)

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

In addition to the nutrients listed above, papayas also contains a small amount of vitamin E, vitamin K, 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 an idea for how to bring the delicious flavor of papaya into your daily diet? Try this Tropical Acai Bowl to get your started.

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.

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.

Of course, when I say figs nutrition, I mean the fruit superstar. Figs have a long, interesting past and a number of great health benefits.

What makes figs nutrition so valuable, why should you include them in your diet and what type of fig recipes are out there? Let’s take a look.

What Are Figs?

Common figs grow on the ficus tree (ficus carica), which is a member of the mulberry family. Originally from Western Asia and the Middle East, they’re now grown in temperate climates around the world.

Figs are actually developed from inverted flowers called a syconium. The fig flesh is made from the matured flowers, which bloom inside the skin and are therefore never seen. Wild fig trees can survive up to 100 years and can grow as high as 100 feet.

Fig tree leaves release a pleasant, woodsy-green fragrance. Some people dry the leaves and use them in perfume or in potpourri for their homes. Fig trees produce a natural latex sap that is also used for a number of practical and medicinal purposes.

Figs were so popular among the Greeks that there were even laws made to prevent exportation, and they’re an essential element in the Mediterranean diet, which is one of the healthiest diets in the world. Aside from being an incredible source of dietary fiber, this curious fruit is delicious and filled with a number of essential vitamins and minerals.

Figs have a history as rich as their taste. Dating back as far as 5,000 B.C., the fig is said to be one of the first plants ever cultivated by humans. Archeological findings in Neolithic villages revealed fossils of figs, predating other known forms of agriculture like wheat and barley.

Figs are mentioned often in the Bible, as they were cultivated in many areas of the world where biblical events took place. In fact, some believe that in the story of Adam and Eve, the forbidden fruit may in fact be a fig instead of an apple. They’re sometimes represented as a sign of peace, abundance and prosperity.

Figs are known for their sweet and juicy flesh, tender skin and crunchy seeds. They’re highly perishable and commonly dried to preserve them.

Unlike many other fruits and vegetables, studies have shown that the health benefits of figs actually increase after drying. They can be prepared in a number of ways and make a great pairing with meats and cheeses.

Figs Nutrition Facts

One large fig (approximately 64 grams) provides about:

• Calories: 47.4
• Total Carbohydrates: 12.3 g
  • Fiber: 1.9 g
  • Sugar: 10.4 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.04 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.04 g
  • Trans Fat: 0 g
• Protein: 0.5 g
• Sodium: 0.6 mg (0.03% DV*)
• Vitamin B6: 0.1 mg (6% DV)
• Manganese: 0.1 mg (4% DV)

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

A half-cup serving of dried figs (about 74.5 grams) contains approximately:

• Calories: 186
• Total Carbohydrates: 47.6 g
  • Fiber: 7.3 g
  • Sugar: 35.7 g
• Total Fat: 0.7 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.3 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 2.5 g
• Sodium: 7.5 mg (0.3% DV*)
• Copper: 0.2 mg (22% DV)
• Manganese: 0.4 mg (17% DV)
• Magnesium: 50.5 mg (12% DV)
• Potassium: 505 mg (11% DV)
• Vitamin K: 11.6 mcg (10% DV)
• Calcium: 120.5 mg (9% DV)
• Iron: 1.5 mg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Phosphorus: 49.9 mg (4% DV)
• Zinc: 0.4 mg (4% DV)

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

Health Benefits

Figs nutrition contains many vitamins and minerals that provide health benefits to a number of bodily systems. They’re an easy, healthy snack and can be added to many meals to for another boost of nutrients.

Some of the biggest health benefits of figs nutrition include:

1. Powerful Antioxidant

Figs provide a huge service to the human body with their antioxidant capabilities. Because oxidation affects almost all body systems, the damage it causes has been linked to many major diseases, aging and cancer. As high-antioxidant foods, figs help stave off these conditions.

Some types of figs have more than others, but most are rich in polyphenols, which help combat oxidative stress. These natural health boosters are located in the fruit, leaves, pulp and skin.

Studies also show that properly dried figs can be an even better source of phenolic compounds and have increased levels of antioxidant activity than their raw or improperly dried counterparts. This is probably why figs were revered throughout history — easily stored, dried figs could provide incredible health benefits for long voyages and dry climates that prevented access to fresh fruit.

2. Potential Anticancer Properties

Figs have a reputation in traditional medicine as a remedy for many health problems, including as a natural cancer treatment. For instance, a study by the Department of Natural Medicinal Chemistry at China Pharmaceutical University found that some elements contained in figs are toxic to various human cancer cell lines.

Although there is more research needed, there are recommendations encouraging researchers to find out more about how figs’ bioactive compounds can combat illness because of the success of numerous findings thus far. The continuing research is promising when it comes to labeling the fig a cancer-fighting food. In fact, a 2022 systematic review noted that the fruit “and its phytochemicals have the potential for cancer prevention and therapy.”

3. Helps Treat Common Illnesses

Because of the fig’s long history, it has been used to treat a wide range of common ailments for thousands of years. More than 40 illnesses connected to the digestive, endocrine, reproductive and respiratory systems have been treated with fig fruit, extracts and components of the fig tree.

Studies have shown figs to be a potential source of treatment for anemia, cancer, diabetes, leprosy, liver disease, paralysis, skin diseases, ulcers, gastrointestinal tract and urinary tract infections, and more. Figs and the fig tree are considered promising candidates for helping develop new drugs as well, and researchers hope to continue finding new medicinal uses for the plant.

4. Antibacterial and Antifungal Effects

The fig can act as a natural antibacterial and antifungal agent. A review by the Drug and Herbal Research Centre at the Universiti Kebangsaan in Malaysia cited two studies that showed fig extract’s ability to combat a strand of oral bacteria, as well as various fungi and microbes.

There are also studies conducted in grass carp that show effectiveness in figs’ ability to stimulate immune system response, thus making figs tremendous immune system boosters. This may explain why figs are such great common illness fighters, which are typically the work of bacteria and other invaders.

5. Great Source of Potassium, Fiber and Other Depleted Nutrients

Potassium and fiber are two vital components to a healthy diet that many Westerners simply don’t get enough of. Figs are a high-fiber food whether raw or dried, while they also provide a healthy dose of potassium — thus, eating figs helps overcome low potassium levels.

Fiber helps aid the digestive system, reduces the risk of heart disease and helps with weight loss by helping you feel full. Potassium is found in every cell in the body and essential to maintain normal body functions.

Dried figs nutrition is also great sources of manganese, magnesium and calcium, all of which also don’t appear in our diets as much as they should. Snacking on figs is a low-calorie way to up your intake of these essential nutrients.

6. Antidiabetic Effects

If you are lucky enough to have access to a fig tree, the leaves of the trees are also incredibly valuable to your health, mostly due to their antioxidant abilities. The leaves can be dried and made into teas or extracts, which is very common in areas of the world with substantial fig tree growth.

Preliminary research shows a reduction of glucose in the blood of rats when given an extract made from fig tree leaves. Further results show there was also a decline in the levels of cholesterol, as well as help normalizing antioxidant activity to help combat oxidative stress caused by diabetes.

Fig fruit has also been proven as a powerful treatment for the side effects of diabetes in animals. With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes, making them a potential diabetes natural remedy.

7. Help Treat Skin Cancer

Fig leaves are great providers of bioactive compounds that are great at fighting free radical damage. As a result, some studies have used information about the makeup of the fig leaf to develop better forms of photodynamic therapy to treat certain types of skin cancer.

8. Anti-Wrinkle Capabilities

There have been multiple studies using fig tree leaf extract (combined with other fruits and alone) that have shown successful examples of anti-wrinkle capabilities. Individuals using creams including fig leaf and fig fruit extracts showed significant decreases in length and depth of facial wrinkles, thanks to antioxidant and anti-collagenase activity.

Another study published in the Indian Journal of Pharmaceutical Sciences even concluded that creams containing fig extract could also be used to help hyperpigmentation, acne and even freckles.

How to Add to Diet

Figs can be found at most major grocery stores. Prime harvesting is mid-June to mid-October, with ripe figs only lasting seven to 10 days from when they’re picked.

Choose ones that have a rich color and are tender but not mushy. Once you bring the fruit home, Whole Foods Markets recommends storing them outside of the container you purchased them in and in a small bowl in the refrigerator. They will only store for a few days before going bad, similar to an avocado.

Drying figs can extend their shelf life and provide healthy snacks on the go. When properly stored, dried figs can last 18 to 24 months.

You can oven-dry figs following these steps:

1. Preheat oven to 140 degrees F (or lowest setting with the oven door open).
2. Wash figs thoroughly with water. Dry.
3. Cut the figs in half from stem to tip.
4. Lay figs cut side up on a well-ventilated rack.
5. Place figs in the oven, turning occasionally through drying process.
6. Let figs dry for 8–24 hours, until the outsides are leathery and no juice can be seen on the inside.

Figs are commonly made into jams and preserves to allow them to keep longer. You can also freeze figs within 12 hours of harvesting to extend their freshness.

Risks and Side Effects

People with skin and allergies to mulberry, natural rubber latex or weeping fig could have potential reactions to fig tree components, such as the fruit and leaves. If you’re harvesting the fruit directly from the tree, it’s best to wear long sleeves and gloves.

People with diabetes should be cautious when consuming or using figs medicinally, as they have effects on glucose levels in the blood. This also goes for those on diabetes medication and insulin, as the fruit can alter their effectiveness. As always, speak with a doctor before using figs medicinally or as a supplement.

Final Thoughts

• Figs nutrition can be boosted by drying the fruit.
• Figs provide powerful antioxidants, help fight cancer, treat common illnesses, contain antibacterial and antifungal properties, and provide potassium, fiber and other depleted nutrients.
• Fig leaves are antidiabetic, help treat skin cancer and have anti-wrinkle capabilities.
• Figs only last seven to 10 days after they’re picked, but you can dry figs to extend their shelf life and boost some of their nutrients.
• Figs make a great addition to many recipes and are also a tremendous, healthy snack.

The post Figs Nutrition: The Anticancer, Fiber-Rich, Antibacterial Powerhouse appeared first on Dr. Axe.

Most of us know what a mango is and what mango nutrition provides, but have you ever heard of a mangosteen? You’re forgiven if you haven’t, as this Southeast Asian fruit was banned in the U.S. until October 2007 because it was thought to harbor Asian fruit flies.

Thankfully, however, this health-boosting fruit is no longer on the ban list, and that’s a good thing because research studies show this fruit has some pretty amazing benefits. Also known as the “queen of fruits,” mangosteen has been used to naturally treat a wide variety of health concerns for centuries by the people of Southeast Asia. Benefits of mangosteen include it being high in fiber yet low in calories, as well as having a good serving of vitamin C.

It’s always been popular in Southeast Asia, but why has it been gaining popularity around the world and is now commonly sold as a health superfood supplement? Well, we now know it not only contains an impressive array of essential vitamins and minerals, but it also contains a group of phytochemicals called xanthones.

What are the health benefits of mangosteen? Research reveals that this tropical fruit can boost the immune system, decrease inflammation and even fight cancer.

One Brazilian study even showed that an extract of mangosteen had both antimicrobial and anti-tumor abilities and therefore has therapeutic potential in treating infectious diseases as well as cancer.

What Is Mangosteen?

Mangosteen is one of the “strange fruits” sometimes confused with rambutan, which is a red spiky fruit. The mangosteen plant, or Garcinia mangostana, is a tropical tree from the Clusiaceae family, which is native to Southeast Asia. There are now mangosteen Hawaii growers also.

A mangosteen tree produces tart yet sweet fruit that’s deep purple when ripe. The purple mangosteen, known simply as mangosteen, is a fruit easy to love with its sweet and tangy taste.

What does mangosteen taste like? It has a similar flavor to lychee fruit, but it’s sweeter and so delicate that it melts in your mouth.

Under favorable conditions, the slow-growing mangosteen tree can reach a height of 31 feet, and individual trees have been reported to yield more than 1,000 fruits in a season. The tree itself has thick, dark green, glossy leaves and large, rose-pink flowers. These trees generally don’t grow well outside of the tropics.

The fruits are the size of a small orange, round or flattened on the ends. Mangosteens have a thick, hard, deep red rind surrounding snow-white flesh, which is in segments resembling those of a mandarin orange.

Highly valued for its juicy, delicate texture and slightly astringent mangosteen flavor, this exotic fruit has been cultivated in Java, Sumatra, Indochina and the southern Philippines from antiquity.

This fruit is said to have made its introduction into the Western Hemisphere when it was first grown in English greenhouses in 1855. It then went on to became established in several of the West Indian Islands (most notably Jamaica) and later on the mainland in Ecuador, Guatemala, Honduras and Panama. In the 1800s, Queen Victoria is said to have offered knighthood to anyone who brought her fresh mangosteens from Asia.

Nutrition Facts

One cup (196 grams) serving of canned, drained mangosteen in syrup contains about:

• Calories: 143
• Total Carbohydrates: 35.1 g
  • Fiber: 3.5 g
  • Sugar: g
• Total Fat: 1.1 g
• Protein: 0.8 g
• Cholesterol: 0 mg
• Sodium: 13.7 mg (0.6% DV*)
• Copper: 0.14 mg (16% DV*)
• Folate: 60.8 mcg (15% DV*)
• Manganese: 0.2 mg (9% DV*)
• Phosphorus: 15.7 mg (8% DV*)
• Vitamin C: 5.7 mg (6% DV*)
• Magnesium: 25.5 mg (6% DV*)
• Zinc: 0.4 mg (4% DV*)
• Iron: 0.59 mg (3% DV*)

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

Benefits

1. Fights Cancer

Mangosteen has been the focus of many anticancer studies, and results have been very positive to date support their standing as cancer-fighting foods.

The mangosteen fruit itself is said to contain at least 20 known xanthones, and the majority of those are found in the fruit wall or pericarp.

Findings from research conducted in 2008 by the Gifu International Institute of Biotechnology in Japan showed that one xanthone from mangosteen in particular, known as alpha-Mangostin, was found to have a cancer-preventive effect on animal subjects. This study concluded that xanthones should be used as an agent for cancer prevention and as cancer treatment in combination with other therapies.

A study published in 2016 in the International Journal of Oncology looked at the anticancer activity of mangosteen’s alpha-mangostin on human breast cancer cells. The research indicated that α-mangostin induced programmed cell death of cancer cells, and it was concluded that α-mangostin may be used as a food supplement as well as a potential therapeutic compound for breast cancer.

Skin cancers are often resistant to conventional chemotherapy, but mangosteen has shown ability to naturally fight cancers of the skin. One study published in Food and Chemical Toxicology examined the anti-skin cancer properties of crude ethanol extract of mangosteen pericarp on human squamous cell carcinoma and melanoma.

The mangosteen extract showed strong anti-skin cancer effects on both skin cancer cell lines, showing its potential as skin cancer natural treatment.

Research has also shown that xanthones from mangosteen extracts are natural chemopreventive agents and have potential as anticancer drugs. Xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen are known to possess a wide spectrum of pharmacologic properties, including antioxidant, anti-tumor, anti-allergic, anti-inflammatory, antibacterial, antifungal and antiviral activities.

The ability of xanthones to both prevent and treat cancer have been demonstrated in different stages of cancer formation, including initiation, promotion and progression. The xanthones have also shown their ability to control cancer cell division and growth, programmed cell death, inflammation, and cancer metastasis.

2. Combats Inflammation and Allergies

Scientific research has shown that extracts of mangosteen have both anti-allergy and anti-inflammatory properties. One study specifically showed that these extracts worked better at inhibiting pro-allergy prostaglandin than an anti-allergy drug used in Japan.

The extracts proved to be potent and successful inhibitors of the release of histamine and prostaglandin, which are both associated with inflammation in the human body as well as allergies.

Research reveals that alpha- and gamma-mangostins are two specific bioactive substances of the fruit that have been shown to have anti-inflammatory effects.

3. Lowers Blood Sugar

Is mangosteen good for diabetes? It can be a helpful way to prevent and keep diabetes under control because it helps maintain normal blood sugar levels.

It has been shown to act as an alpha-amylase inhibitor, which means that it inhibits enzymes that cause starches to break down into glucose. A study published in the Journal of Agricultural and Food Chemistry showed that the fruit contains compounds that are comparable to that of acarbose, a prescription drug used for type 2 diabetes symptoms.

Mangosteen’s blood sugar-lowering ability is said to come from its tannic acid and even more so from its oligomeric proanthocyanidin complexes (OPCs). OPCs are naturally occurring plant metabolites that are widely available in fruits, vegetables, nuts, seeds, flowers and bark.

In addition to being good for blood sugar, OPCs are primarily known for their antioxidant activity. They’ve also been reported to demonstrate antibacterial, antiviral, anticarcinogenic, anti-inflammatory, anti-allergic and vasodilatory actions.

4. Improves Acne

Mangosteen has been shown to be an effective home remedy for acne. One study out of Thailand compared the fruit to other plants and determined that it possessed the most significant antioxidant activity and reduced the production of reactive oxygen species, two factors that affect the growth of acne.

Mangosteen (Garcinia mangostana) was not only highly effective at scavenging free radicals, but it was also able to suppress the production of pro-inflammatory cytokines that contribute to acne formation.

5. Boosts Heart Health

Increased oxidative stress and a deficit in antioxidants are two factors that are believed to play a role in heart attack occurrence. Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.

A study conducted by the Centre for Advanced Studies in Botany at the University of Madras in India on animal subjects showed the cardioprotective effect of alpha-mangostin, a xanthone derivative from mangosteen. The fact that mangosteen is high in xanthones, which are extremely powerful antioxidants, may be helpful in reducing heart attack risk.

6. Bolsters Immunity

Mangosteen nutrition is packed with xanthones, which support many of vital functions of the body, including immune health.

It’s also a decent source of vitamin C, which helps scavenge harmful, pro-inflammatory free radicals that can cause illness. Vitamin C benefits also have been shown to stimulate both the production and function of leukocytes, the white blood cells that protect the body against both infectious disease and foreign invaders.

7. Aids Digestion

Another one of the major mangosteen benefits is its positive effect on the digestive system. As a high-fiber food, this fruit makes an excellent choice for digestive health.

Consuming fresh mangosteen fruit can help ward off constipation and all of the digestive distress that goes along with this common health concern.

By consuming the fiber found in this tasty fruit, you also increase your intake of prebiotics, which help probiotics flourish inside your intestines. When you take of care of your digestive system, you can help the health of your entire body so don’t underestimate the importance of consuming fiber-rich foods like mangosteen on a daily basis.

8. Possibly Encourages Weight Loss

Is mangosteen good for weight loss? Studies in recent years point toward the potential for mangosteen to help with weight loss efforts.

A scientific review published in 2015 indicated that the fruit and its constituents may have the ability to aid in the prevention and treatment of obesity.

A research study published in 2016 fed mice subjects a high fat diet along with a mangosteen supplement gained less weight compared to the control group. The mangosteen-supplemented mice also exhibited reductions in their LDL “bad” cholesterol.

The researchers conclude that the study results suggest that “mangosteen extract exerts antiobesity effects by regulating energy metabolism and hepatic lipid homeostasis.”

Similarly, an eight week clinical randomized, double-blind, placebo-controlled study reveals how the subjects who drank mangosteen juice in various amounts (3, 6 or 9 ounces twice daily) exhibited a “trend” toward a decrease in body mass index (BMI).

How to Eat

Wondering how to open mangosteen and how to eat mangosteen? Don’t worry, these tropical fruits really aren’t that difficult to open or consume.

Simply score the outer rind with a serrated knife along the center line of the fruit, trying not to slice through to the pulp. Next, twist off the top half and the edible sections of the fruit are ready for eating inside. Just be careful not to let any juice from the purple rind stain your clothes because it can be difficult to wash off.

You can eat the sections by themselves as a snack or you can add them to healthy recipes.

When you do have the option to pick whole, fresh fruits, opt for those with a firm, deep purple outer rind, which means it’s ripe. Optimal mangosteens have healthy-looking green caps and a glossy shine on their outer skins. Avoid mangosteens that have cracks with juices oozing out or hardened beads of yellow resin.

If you open a mangosteen and it has a yellow section, it will taste very bitter. You ideally want aril sections inside that are opaque white and firm, not yellowish or translucent. A ripe mangosteen has a very short shelf life. It can typically last a few days with no refrigeration.

Refrigeration can help it to last longer, but it causes cold damage so it is best to store them at room temperature and eat them quickly. If you do need to store in the fridge, it’s recommended to limit cold damage by wrapping the fruit in newspaper and putting it in the upper part of your refrigerator.

Mangosteen is also readily available at health stores and online as a super fruit supplement in various forms, including mangosteen capsules and powder. There’s also mangosteen tea and liquid mangosteen juice.

In Southeast Asia, summer is mangosteen season. Buying mangosteen fresh in the U.S. can be difficult, but if you’re going to find them, your best bet is Asian markets.

It’s easier to find this unique fruit frozen or canned in syrup. You can also order fresh mangosteen online, but it’s a bit pricey.

Recipes

If mangosteen isn’t eaten raw or in juice form, then it’s most commonly added to smoothie recipes for a strong punch of nutritional benefits. If you’re opting for the juice, then you could juice the white inner sections of the fruit yourself or buy the juice pre-made.

You could also try using fresh mangosteen in savory dishes.

Many subscribe to the idea that mangosteen fruit segments also go well with other fresh fruits like like papaya, watermelon, pineapple and grapes. A fruit salad combining all or some of these fruits makes for a very tasty and very healthy dessert.

Risks and Side Effects

If you’re new to enjoying mangosteen and eating the fresh fruit, just be aware that some sections might have hard, bitter mangosteen seeds that you’ll need to spit out.

Always talk with your healthcare professional before using any super fruit supplement if you have health concerns. Mangosteen side effects from taking a mangosteen supplement may include an increased risk of bleeding in people with bleeding disorders.

Due to its possible ability to slow blood clotting, you should stop taking mangosteen two weeks before any surgery.

If you’re pregnant or breastfeeding, there has not been a lot of reliable information to say whether using mangosteen as a supplement is completely safe or not, so stay on the safe side and avoid supplemental forms (such as a mangosteen capsule) of this tropical fruit.

Final Thoughts

• This Southeast Asian fruit was banned in the U.S. until October 2007 because it was though to harbor Asian fruit flies. Thankfully, however, this health-boosting fruit is no longer on the ban list, and that’s a good thing because it’s been shown to have some pretty amazing benefits.
• There are many potential mangosteen fruit benefits. Research has shown they can help fight cancer, combat inflammation and allergies, lower blood sugar, improve acne, boost heart health, bolster immunity, and aid digestion.
• Avoid mangosteens that have cracks with juices oozing out or hardened beads of yellow resin. If you open a mangosteen and it has a yellow section, it will taste very bitter. You ideally want aril sections inside that are opaque white and firm, not yellowish or translucent.

The post Mangosteen Benefits for Fighting Cancer & Boosting Heart Health appeared first on Dr. Axe.

With sugar intake at an all-time high, finding healthier, sweet alternatives has been a priority for many people. The problem is sugar substitutes and artificial sweeteners tend to be filled with other harmful chemicals and ingredients, and some even contain calories and affect blood sugar levels, despite what many people believe. Enter monk fruit.

Monk fruit sweetener has been celebrated as a revolutionary way to sweeten foods and drinks without the harmful effects of traditional sugar and certain sugar substitutes.

What are the health benefits of monk fruit? It contains compounds that, when extracted, are an estimated 200–300 times sweeter than regular cane sugar but with no calories and no effect on blood sugar.

Sound too good to be true? It’s not!

This fruit has been used as a sweetener for centuries, and after many years of only being available overseas, it’s recently become easier to find in grocery stores in the U.S. and elsewhere.

What Is Monk Fruit?

Monk fruit (species name Momordica grosvenori) is also called luo han guo. This small, green fruit is a member of the Cucurbitaceae (gourd) plant family.

It was was named after monks that harvested the fruit in southern Chinese mountains as early as the 13th century.

Rarely found in the wild, monk fruits were originally grown in regions including the Guangxi and Guangdong Mountains in China. The Chinese government actually has a ban on monk fruit and its genetic material, stopping it from leaving the country.

Therefore the fruit must be grown and manufactured in China. This, combined with the complicated process of extraction, makes monk fruit products expensive to create.

Is monk fruit good for you? It has long been regarded as the “longevity fruit” thanks to its high antioxidant levels and anti-inflammatory effects.

Throughout history, it was used medicinally as an expectorant, cough remedy, treatment for constipation and as a remedy for clearing heat/fevers from the body.

Today, experts consider sweet extracts of natural plants, such as stevia and monk fruit, to be attractive alternatives to sugar.

A 2019 report published in the International Journal of Vitamin and Mineral Research Consumption explains:

Unfortunately substituting sugar with the currently available artificial sweeteners does not appear to have favorable clinical effects. Given the health-related concerns with the currently available sweeteners such as increased risk of obesity and type 2 diabetes there is renewed interest in identifying a safe and palatable sweetener.

Thus, finding natural sweeteners like monk fruit provide healthier alternatives.

Benefits

1. Contains Antioxidants that Fight Free Radicals

Monk fruit’s mogrosides, the compounds that give it its intense sweetness, are also powerful antioxidants. Oxidative stress plays a part in many diseases and disorders, and choosing high-antioxidant foods is the key to reducing free radical damage in the body.

Studies have shown that mogrosides “significantly inhibited reactive oxygen species and DNA oxidative damage” in animals. The fact that the same monk fruit ingredients that provide antioxidants also provide a no-calorie sweetener makes it nothing less than a great sugar substitute.

2. May Help Lower Risk of Obesity and Diabetes

It’s estimated Americans consume 130 pounds of sugar per year, as opposed to our ancestors in the early 1800s who averaged about 10 pounds. This surge in sugar intake has ballooned obesity rates, as well as cases of diabetes.

A 2017 study published in the International Journal of Obesity states, “Substituting sweeteners with non-nutritive sweeteners (NNS) may aid in glycaemic control and body weight management.” In this study, non-nutritive sweeteners included aspartame, monk fruit and stevia, which were found to contribute substantially less to total daily energy intake, postprandial glucose and insulin release compared with sucrose-sweetened beverages.

Monk fruit may improve insulin response and does not affect blood sugar levels the way natural sugars do, according to research studies. This means it can provide the sweet flavor we strongly crave without the damaging side effects.

Research indicates that using monk fruit sweetener may help those already suffering from obesity and diabetes from furthering their conditions. Another benefit compared to other sweeteners is that the sweetener is extracted from non-GMO fruit, unlike table sugar and high fructose corn syrup.

3. Has Anti-Inflammatory Effects

Ancient Chinese usage of this fruit included drinking tea made from the boiled fruit to cool the body from ailments, including fever and heat stroke. It was also used to soothe a sore throat.

This method works because of monk fruit’s mogrosides, which have natural anti-inflammatory effects.

4. May Help Fight Development of Cancer

There’s evidence suggesting that the seeds and extract taken from this fruit have anti-carcinogenic effects. Monk fruit extract has displayed an ability to inhibit skin and breast tumor growth and to provide proteins that have anticancer abilities.

There is irony in the fact that other sweeteners are shown to increase the risk of cancer, while monk fruit sweetener seems to have the power to help reduce it.

5. May Help Combat Infections

When treating bacterial infections, antibiotics are widely overused. Natural antimicrobial agents can help fight off infections to slow the ongoing surge of antibiotic resistance.

Monk fruit has shown the ability to inhibit the growth of certain bacteria, specifically oral bacteria that cause tooth decay and periodontal disease.

These studies also show the fruit’s ability to fight some forms of candida symptoms and overgrowth, like oral thrush, which when left untreated can affect many other body systems.

In addition, monk fruit has been shown to act as a prebiotic and modulate gut microbiota composition to improve gut health. This can also, in turn, help protect against infections.

6. Fights Fatigue

In a study on mice, monk fruit extracts were successful in decreasing fatigue in exercising mice. The study was able to reproduce the results and prove that mice given the extract had extended exercise times.

This study provides evidence as to why monk fruit has long been referred to as the “longevity fruit.”

7. Appropriate for Diabetic and Low-Glycemic Diets

This fruit was used as an antidiabetic by the Chinese for centuries. Aside from being a proven antihyperglycemic (which helps bring down the blood glucose levels in the body), animal studies have also shown targeted antioxidant abilities toward pancreatic cells, allowing better insulin secretion in the body.

The antidiabetic abilities of the monk fruit are associated with its high levels of mogrosides, as shown in mice. Better insulin secretion is a major part of improving diabetic patients’ health, and monk fruit has even shown in animal studies to potentially reduce kidney damage and other diabetes-related issues.

As a sweetener with a low glycemic index, it’s also a way for those struggling with diabetes to be able to enjoy a sweet flavor without the concern of affecting or worsening their diabetic condition. For this same reason, monk fruit is a good choice for people following the keto diet or other low-carb diets.

8. Works as a Natural Antihistamine

Monk fruit extract, when used repeatedly, has shown an ability to fight allergic reactions as well.

In a study with mice, monk fruit was administered repeatedly to mice exhibiting nasal rubbing and scratching due to histamines. The study showed that “both the [lo han kuo] extract and glycoside inhibited the histamine release” in the test subjects.

How to Use

What’s the best monk fruit sweetener to purchase? Because of its short shelf life, the only way to try monk fruit fresh would be to travel to Southeast Asia and buy one fresh off the vine, which obviously is unrealistic for many people.

The next best way to try monk fruit extract or monk fruit powder is to purchase it in dried form.

Wondering where to buy monk fruit? Dried monk fruit can be found online (such as on Amazon) and at many Chinese markets.

You can use the dried fruit in soups and teas.

You can also make your own monk fruit sugar substitute by creating an extract.

You can choose to make it using alcohol, pure water or glycerin, or a combination of the three. Making your own solution at home ensures you know what ingredients are used and the quality of ingredients.

Monk fruit extract is manufactured in a number of different ways. Most commonly, the fresh fruit is harvested and the juice is combined with a hot water infusion, filtered and then dried to create a powdered extract.

Some types may be labeled as “monk fruit in the raw” if they don’t contain other ingredients.

The sweetness is contained in the mogrosides, and depending on the manufacturer, the percentage of the compound varies, which means different products will have different sweetness levels.

Beware of types that include added ingredients like molasses and a sugar alcohol called erythritol, which may cause digestive issues among some people.

Other Healthy Alternative Sweeteners:

Not a fan of monk fruit’s taste? You may want to try using other sweeteners, such as stevia or xylitol instead. If you don’t mind consuming actual sugar and calories, other options include raw honey, molasses and real maple syrup.

Use these in oatmeal, baked goods, coffee and tea to help cut down on your processed sugar intake.

Nutrition Facts

Monk fruit sweeteners come in several forms: liquid extract, powder and granules (like cane sugar).

Monk fruit, technically speaking, contains a very small amount of calories and carbohydrates, just like other fruits and vegetables. However, it’s not commonly consumed fresh (since the fruit begins to taste rotten quickly after harvesting), and when dried its sugars break down.

When eaten fresh, monk fruit has about 25 percent to 38 percent carbohydrates, as well as some vitamin C.

Because of its short shelf life after being harvested, the only way to enjoy fresh monk fruit is to visit the Asian regions. This is why it’s often dried and processed.

After drying, the trace amounts of fructose, glucose and other components are considered insignificant, so it’s typically counted as a zero-calorie food.

What does monk fruit taste like, and why is it so sweet?

Many users of monk fruit sweeteners say the taste is pleasant and that there’s little to no bitter aftertaste, unlike some other sugar substitutes.

It’s not sweet due to natural sugars like most fruits. It contains powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.

That’s why, despite their very sweet taste, these fruits virtually contain no calories and have no effect on blood sugar.

Mogrosides provide varying levels of sweetness — the type known as mogrosides-V being the highest and also the one associated with the most health benefits. Some products produced with monk fruit may be intensely sweet but can be cut down and used in moderation.

Monk Fruit vs. Stevia

In the United States, the Food and Drug Administration allows any food/beverage that has less than five calories per serving to be labeled as “calorie-free” or “zero calorie.” Both monk fruit and stevia sweeteners fall into this category.

This makes both products good options if you’re watching your weight or blood sugar levels.

Stevia rebaudiana (Bertoni), a plant that’s native to South America, is grown to produce stevia extract, another popular sweetener and sugar sub.

Stevia is considered a “high intensity sweetener,” since steviol glycosides that are extracted from the stevia plant are around 200–400 times sweeter than cane sugar. A specific glycoside found in stevia plants called rebaudioside A (Reb A) is used in most commercially available product.

In extract/powder form, stevia doesn’t impact blood sugar levels and is “generally recognized as safe” (GRAS) by the FDA. However, at this time the FDA still hasn’t given whole leaf stevia an official GRAS label since more research is required.

Both monk fruit and stevia are heat-stable, meaning you cook and bake with them up to about 400 degrees Fahrenheit without altering their taste. Some people find that stevia has a bit of an aftertaste and doesn’t mimic the taste of cane sugar as closely as monk fruit does.

Downsides, Risks and Side Effects

What are the side effects of monk fruit? It’s generally considered to be very safe, since there have been very few reported side effects or negative reactions.

It appears to be safe for adults, children and pregnant/nursing women to consume, based on available research and the fact that it’s been consumed for centuries in Asia.

Unlike some other sweeteners, it’s unlikely to cause diarrhea or bloating when consumed in moderate amounts.

As a sugar substitute it was approved for use by the FDA in 2010 and is considered “generally safe for consumption.” That said, its approval was pretty recently, so there are no long-term studies available to test monk fruit side effects over time, meaning it’s best to exercise care when consuming it in large amounts.

Final Thoughts

• What is monk fruit? It’s a sugar substitute that contains compounds that taste very sweet when extracted.
• These compounds are 300–400 times sweeter than sugar but have no calories and no effect on blood sugar.
• This fruit also supplies powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.
• Monk fruit benefits may include fighting free radicals, lowering risk of obesity and diabetes, acting an an anti-inflammatory and coolant, helping treat and prevent cancer, combating infections, fighting fatigue, and working as a natural antihistamine.

The post Monk Fruit: Nature’s Best Sweetener? appeared first on Dr. Axe.

What looks like a fruit, tastes a little like bread and has so many nutrients it’s almost hard to keep track of all of them? The answer: breadfruit.

This powerful fruit has been a staple for quite some time in the tropical areas where it commonly grows, and that’s a very good thing. Breadfruit offers tons of fiber in just one serving and more than 70 percent of the vitamin C you need each day, not to mention over a dozen other important nutrients.

The nutritive value of breadfruit can hardly be overstated considering it has gained the attention of a great deal of scientific research for its impact on cancer, heart disease and inflammation. You can even use it as an insect repellent that’s better than the leading chemical insect repellant spray.

Whether or not you live in a tropical environment where breadfruit is regularly cultivated, I highly suggest you get to know this incredible fruit. Who knows — maybe you can be a part of encouraging your local produce markets to carry this powerful vitamin C food.

What Is Breadfruit?

From the Moraceae family (which also includes jackfruit, mulberry and figs), breadfruit trees are officially classified as Artocarpus altilis, although they’re known by several other names. For example, breadfruit plants are referred to as “ulu” in Hawaii, Artocarpus communis in various types of research and “panapen” in other areas of the world.

Breadfruit fruits come from the nutrient-rich breadfruit tree, growing on branches in large quantities when they’re in season. These incredibly useful plants originated in the South Pacific (specifically New Guinea) and have made their way to the rest of Oceania as well as many other tropical regions as a low-effort, low-cost staple food.

The fruit contains a great number of essential nutrients and can be eaten both raw (under certain circumstances) and cooked with various methods, which greatly extends the fruit’s life span.

It’s considered a staple food of the people of Jamaica and many other tropical locations. In the last several decades, it’s continued gaining popularity in places such as Hawaii (where it’s generally known as “ulu”), which saw the first breadfruit cultivation in 1978.

Because of its incredible yield — one tree can reap 450 pounds of the fruit in just one growing season — various institutes and organizations have been formed to propagate breadfruit growing, especially in poorer countries in need of inexpensive nutrition, such as Haiti.

Nutrition Facts

A one-cup serving of breadfruit (about 220 grams) contains approximately:

• Calories: 227
• Total Carbohydrates: 59.6 g
  • Fiber: 10.8 g
  • Sugar: 24.2 g
• Total Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 2.4 g
• Sodium: 4.4 mg (0.2% DV*)
• Vitamin C: 63.8 mg (71% DV)
• Potassium: 1,080 mg (23% DV)
• Copper: 0.2 mg (22% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Thiamine: 0.2 mg (17% DV)
• Magnesium: 55 mg (13% DV)
• Niacin: 2 mg (13% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Folate: 30.8 mcg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Iron: 1.2 mg (7% DV)
• Phosphorus: 66 mg (5% DV)
• Manganese: 0.1 mg (4% DV)

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

Health Benefits

1. Rich in Amino Acids to Help Your Body Store Nutrients

Do you know what the building blocks of your body are? They’re proteins known as amino acids, and they create the structure of your body’s cells, work to transport nutrients and support the functioning of all major bodily systems.

According to a study from the University of British Columbia, breadfruit provides “a full spectrum of the essential amino acids.” Further research published in 2023 relays that it “is particularly high in leucine, isoleucine, phenylalanine, and valine making it a good source of essential amino acids, especially in countries battling malnutrition.”

2. Helps Prevent and Reverse Oxidative Stress

Another nutrient group important to disease prevention is antioxidants. Found in a huge variety of food sources, antioxidants prevent and reverse oxidative stress, the damage that free radicals cause to body functions.

Free radicals can be introduced into the body through sun overexposure, chemicals found in your environment and various other sources, but when you eat a diet full of high-antioxidant foods, you can slow the age-related breakdown of your cells as well as reduce your risk of cancer, heart disease and stroke (among other diseases).

All edible parts of the fruit of the breadfruit tree contain an impressive antioxidant load and offer the potential for many positive bioactive processes due to their high presence of phenols.

One animal study in the spring of 2016 focused specifically on the antioxidant activity of breadfruit as it relates to the toxicity of cadmium, a common environmental toxin and endocrine disruptor. This particular study investigated the effect of cadmium on alterations in sperm count and activity and found that the tested methanol extract of breadfruit caused significant improvement in sperm count, motility (movement) and hormone levels.

An important antioxidant found in breadfruit is vitamin C. Individuals who eat diets rich in fruits and vegetables containing a lot of vitamin C have a decreased risk of heart disease, stroke and cancer, as well as an extended life span compared to those who do not have a high dietary intake of vitamin C.

3. Can Keep Your Heart Strong

Due in part to its antioxidant content, in addition to other factors, breadfruit is also great for your heart. It’s been found to contain phytochemicals that protect the heart against atherosclerosis, a heart disease characterized by slowly building pockets of white blood cells in artery walls causing them to thicken. Eventually, atherosclerosis can lead to myocardial ischemia, a blockage of blood supply to the heart that can lead to heart attack.

In 2006, breadfruit was termed as a good prospect to use in medicinal protection against this very common disease.

Another way it’s beneficial to your heart is by its ability to combat high cholesterol. In one rat model, a methanol extract from breadfruit alleviated all serum (blood) levels and symptoms associated with high cholesterol. This shows its potential as a cholesterol-lowering food.

Breadfruit is also incredibly high in fiber. A high-fiber diet is associated strongly with a reduced risk of high blood pressure, hypertension and other heart disease risk factors, along with metabolic syndrome.

Because breadfruit is high in potassium, it also offers protection from low potassium, a leading cause of congestive heart failure. Deficiencies in potassium and magnesium (which is also found in relatively high quantities in breadfruit) complicate and exacerbate heart problems, so anyone at risk for heart disease should take great care to supplement these essential nutrients into their diets.

4. Boosts the Body’s Immunity

Eating fruit from the breadfruit tree can also help your immune system function well. For example, because inflammation is at the root of most diseases, the presence of anti-inflammatory bioflavonoids in breadfruit is especially important to reducing your risk of disease.

These peculiar fruits also contain a fairly large quantity of thiamine, aka vitamin B1. Thiamine is part of what maintains muscle tone along the walls of the digestive tract, where the majority of the immune system is located. It also assists in the secretion of hydrochloric acid, helping your body fully digest food and absorb the highest amount of nutrients possible.

Together, these features make thiamine a valuable nutrient in maintaining a healthy immune system.

5. May Help Protect Against Certain Cancers

Because breadfruit has some incredible anti-inflammatory and antioxidant properties, it’s been researched as a potential cancer-fighting food. In a mice model, a Taiwan study found it to have significant potential in the fight against skin cancer. An extract from this fruit, applied directly to the skin, decreased the number, size and malignancy of skin tumors.

This evidence is preliminary but has the potential to be groundbreaking.

Another cancer that may be fought by the powerful nutrients in breadfruit is pancreatic cancer. Pancreatic cancer operates differently than many other types of cancer because it’s not as susceptible to “nutrient starvation” as other cancers often are. This means that the cancer drugs that are commonly prescribed to starve cancer cells of nutrients are even less effective than usual against cancer of the pancreas.

Therefore, when studying possible treatments for pancreatic cancer, scientists must focus on things that can kill these cancer cells and prevent them from pulling nutrients from nearby vessels and cells. In 2014, a pilot study investigating the impact of an extract from the leaves of the breadfruit tree found that the chemical compound had 100 percent “preferential cytoxicity” against human pancreatic cancer cells known as PANC-1 under nutrient-deprived conditions.

This means that the extract successfully killed 100 percent of the pancreatic cancer cells when subjected to a nutrient-deprived environment (which normally would have little to no effect on these cells).

Another study in Asia published in the American Journal of Chinese Medicine studied the effect of an extract from the breadfruit plant on liver cancer cells. The findings were also fascinating, as researchers discovered that the extract did not cause traditional apoptosis (programmed cell death) that’s often seen in anticancer nutrients and pharmaceuticals.

Instead, when exposed to the breadfruit extract, the liver cancer cells underwent autophagic death. This alternative method of cell death occurs naturally in the body as it processes proteins and breaks down damaged cells and is a more effective method of stopping cancer in certain cases.

6. Helps Manage Join and Muscle Pain

Research published in 2014 notes that breadfruit is a medicinal food that it “is effective against rheumatic and muscular pain.” This is believed to be true due to its phenolic compounds, including flavones.

7. Holds Antibacterial Properties

A 2020 study conducted in the Comoros Islands determined that breadfruit “presented antimicrobial and antioxidant properties.” It’s also been shown to help combat Streptococcus mutans, Pseudomonas aeruginosa and other bacteria.

8. Good for Diabetics

As one study put it: “Breadfruit has a low glycemic index (GI) and has been touted as a traditional, diabetic-friendly fruit.” In fact, breadfruit flour is considered a healthy option, particularly for diabetics, and can help provide food security for certain individuals.

It’s also been studied for its ability to “mitigate diabetes” in Oceania and displays the potential to do that just that.

How to Use

Because it’s sensitive to physical disturbances, such as damage from being dropped, breadfruit is not often exported out of tropical climates for sale in more temperate areas. However, it’s not impossible to find it in many major metropolitan areas.

If you’re interested in trying this incredible, nutritious fruit but don’t live in the tropics, I suggest calling your local organic markets and requesting it. It’s certainly power-packed enough to be worth it.

In the tropical areas where it grows, breadfruit can be picked directly from the branches of the breadfruit tree. It’s relatively inexpensive to purchase breadfruit seeds to plant trees, if you’re able to do so.

Breadfruit grows in various colors and generally has a round or globular shape, covered in bumps. In areas where it’s cultivated regularly, you’ll often have the choice between seeded and seedless varieties.

For the purposes of cooking or stewing, mature but unripe fruits are preferred. As breadfruit continues to ripen after picked, you can choose to eat it at its ripest, which is when it gives to thumb pressure. This fruit should never be refrigerated because it can undergo chilling injury at temperatures below 12 degrees Fahrenheit.

Many fans of breadfruit know that it can be used in a huge variety of ways. You can eat it ripe, which may give a taste similar to custard apples. It may also be stewed, fried, baked, broiled or powdered.

Generally, you should peel the outer skin, then split the fruit into quarter slices before discarding the central core, after which you can cut it into the appropriate size for whatever dish you plant to prepare. When baked, the taste is more closely related to freshly baked bread (which is how it earned its name).

You can also safely consume the nuts of breadfruit plants. They’re often roasted or boiled much like nuts or lentils.

Breadfruit has incredible potential in many areas, including the creation of a much better-tasting gluten-free flour than many current popular varieties. Interestingly, breadfruit is also an extremely effective insect repellent, according to the United States Department of Agriculture. The USDA actually found it to be “significantly more effective” at repelling insects than DEET, the leading chemical insect repellent.

Another fascinating feature of the breadfruit tree is the medicinal value it offers from its bark and leaves. Leaf extracts may be able to effectively treat hypertension without the side effects associated with most dangerous blood pressure medications.

The wood of the breadfruit tree is also incredibly rich in antioxidants, specifically those that can support the health of your skin. On a cosmetic level, the bark of the tree may be used to create a safe anti-wrinkle treatment because of the way it protects against typical damage and degradation of the skin.

Going further, this same extract has, in preliminary tests, shown to be useful in preventing the mutation of melanin into melanoma cells, suggesting it may be an important part of treating or preventing skin cancer in humans.

Risks, Side Effects and Allergies

It’s unusual to experience an allergic reaction to breadfruit, but it’s not impossible. A typical allergic reaction includes hives and/or inflammation and swelling of the lips, tongue and mouth. If you experience this reaction after eating breadfruit, discontinue eating it immediately, and see your physician.

In addition, you should only eat unripe green-stage breadfruit after first cooking it. Eating unripe, raw breadfruit has the potential to cause a choking hazard.

Final Thoughts

• Breadfruit is known by various names throughout the world, including panapen, ulu, Artocarpus altilis and Artocarpus communis.
• This fruit is only able to grow in tropical climates near the equator.
• Because 80 percent of the world’s most impoverished people live near the equator, this incredible nutrition-packed food has remarkable potential in helping solve some hunger issues in these areas.
• Research has found it to have incredible effects in fighting cancer, preventing heart disease and boosting the immune system.
• Breadfruit contains a great number of antioxidants and exhibits anti-inflammatory activity within the body, both of which also help with the prevention of disease.
• It’s not only the fruit of the tree that contains medicinal properties, but also the leaves and bark, which contain powerful antioxidants and may also help protect against heart disease.
• This fruit can be eaten raw and ripe or cooked in a variety of methods. It’s a great “base” for many types of recipes. Just remember not to refrigerate it.

The post Breadfruit Benefits: Antioxidant-Rich and Immune-Boosting Powerhouse appeared first on Dr. Axe.

Whether you love it or hate it, chances are you’re plenty familiar with grapefruit, but what do you know about grapefruit benefits, nutrition and history?

This citrus fruit can be white, yellow, pink or red in color with a taste ranging from sour to sweet — most often a refreshing mix of the two. Whatever color you choose, the calories in grapefruit are low, but the flavor and nutrients are high.

This fruit is high in vitamin C and contains health-promoting phytochemicals, like lycopene and beta-carotene (in the pink and red varieties), as well as limonoids like limonin and flavonoids like naringenin. Unsurprisingly, it makes the American Institute for Cancer Research’s list of foods that fight cancer.

Plus, multiple studies, including one published in the Journal of Medicinal Food, reveal that grapefruit is an extremely smart choice if you’re trying to lose weight, with just half a grapefruit per day making a significant impact on weight loss efforts.

This fruit has many health benefits, uses and forms. Along with consuming the entire fruit, grapefruit juice, grapefruit essential oil and grapefruit seed extract can all be used to benefit your health.

Nutrition Facts

Grapefruit is an edible fruit that come from the grapefruit tree (Citrus paradisi), a citrus tree of the Rutaceae family.

In addition to being a low-calorie food that’s also relatively low on the glycemic index, it is loaded with nutrients. Grapefruit nutrition does vary slightly depending on the color of the fruit. The pink or red color equates to it having beneficial beta-carotene and lycopene.

The standard serving size is half of grapefruit (about 123 grams), which contains approximately:

• Calories: 51.7
• Total Carbohydrates: 13.2 g
  • Fiber: 2 g
  • Sugar: 8.5 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.03 g
  • Trans Fat: 0 g
• Protein: 0.9 g
• Vitamin C: 38.4 mg (43% DV*)
• Vitamin A: 71.3 mcg (8% DV)

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

In addition, this citrus fruit contains some potassium, folate, thiamine, calcium, pantothenic acid, vitamin B6 and magnesium.

Health Benefits

The benefits of grapefruit are numerous. Here are the top major grapefruit benefits:

1. Weight Maintenance

Research continues to reveal that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK), which appears to get activated by an organic compound in grapefruit called nootkatone.

When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism. That, in turn, can encourage weight loss. AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy.

An animal study published in the American Journal of Physiology-Endocrinology and Metabolism demonstrated how long-term intake of nootkatone “significantly reduced high-fat and high-sucrose diet-induced body weight gain, abdominal fat accumulation, and the development of hyperglycemia, hyperinsulinemia, and hyperleptinemia.” The study concluded that not only can nootkatone likely help to prevent obesity, but it can also improve overall physical performance.

There have also been human studies involving grapefruit benefits when it comes to weight loss. A study published in the Journal of Medicinal Food looked at the impact of grapefruit and grapefruit products on body weight and metabolic syndrome in 91 obese patients. Grapefruit capsules and grapefruit juice resulted in more weight loss than the placebo groups, but fresh grapefruit was definitely the star.

The consumption of half of a fresh grapefruit before meals was associated with significant weight loss along with improved insulin resistance.

(This fruit also makes a prominent appearance in the so-called military diet.)

2. Cellulite Reduction

Another one of the many desirable grapefruit benefits is its apparent ability to help discourage cellulite. According to the International Journal of Cosmetic Science, the primary way it can be used to reduce cellulite is through inhaling the vapor of the extract because it stimulates the nervous system by 250 percent. This grapefruit aromatherapy combined with a topical cream that contains caffeine can reportedly have a slimming effect.

This citrus fruit also contains significant levels of anti-inflammatory and skin-cleansing agents, including the enzyme bromelain, which is known to help break down cellulite. So if you’re wondering how to get rid of cellulite, grapefruit just may do the trick.

3. Cancer Fighter

According to the American Institute for Cancer Research, cell and animal studies have shown that grapefruit’s phytochemicals naringenin and limonin have shown an ability to reduce the growth of of colon, mouth, skin, lung, breast and stomach cancers.

The studies also showed that not only did proliferation slow down, but the highly desirable self-destruction of the cancer cells increased.

Grapefruit’s super start antioxidant, vitamin C, has also been shown to prevent harmful changes to DNA caused by free radicals while also preventing carcinogen development. All this makes grapefruit one of the more effective cancer-fighting foods out there.

4. Immunity Booster

With its standing among the top vitamin C foods, you’ll be hard-pressed to find someone who doesn’t agree that eating grapefruit is a healthy way to start your day. The red and pink varieties are especially packed with bioflavonoids and provide you with an extra immunity boost.

Numerous scientific studies have shown that all of our immune system’s cells function at their peak when they get enough vitamin C on a steady basis. When these disease-fighting cells get the vitamin C they need from dietary sources, these vital cells are better able to identify and successfully wipe out any invading organisms (like the ones that cause illness). Many experts agree that not getting enough vitamin C can make the human body that much more likely to contract sickness and infections.

Grapefruit consumption, including the juice, also combats inflammation and can increase nutrient intake, both of which are beneficial to immune health.

5. Stroke Risk Reducer

According to a 2012 study by the American Heart Association, eating grapefruits and oranges appears to be useful in lowering the risk of a stroke, especially if you’re a woman. Citrus fruits are very high in a group of compounds called flavonoids, and this research shows that higher consumption of flavonoids may decrease the risk of an ischemic stroke.

The study had just under 70,000 female subjects and found that women who consumed high amounts of flavonoids in citrus fruits had a 19 percent lower risk of ischemic stroke than women who consumed the least amount. In addition, a prior study concluded that citrus fruit intake, but not intake of other fruits, improved the risk of ischemic stroke and intracerebral hemorrhage.

6. Skin Health and Appearance Enhancer

If you haven’t noticed, there are a variety of cosmetic and skin-cleansing products on the market these days that have grapefruit as a star ingredient. That’s because the fruit contains natural acids that cleanse the skin when used in skin care products.

Grapefruit is loaded with vitamin C, which acts as an antioxidant to protect the skin and also is essential to the formation of collagen, a major building block of skin. Collagen production is key when it comes to keeping skin looking youthful and wrinkle-free.

Pink grapefruit is also rich in beta-carotene, which is amazing at slowing the aging of skin cells and has been shown to also improve hyperpigmentation. Skin care experts also love how pink grapefruit contains lycopene, which is known to guard against sun-induced skin damage and mutation as well as inflammation in general.

Last but not least, this fruit naturally contains a breakout-fighting and pore-cleansing ingredient: salicylic acid. This makes it a potential home remedy for acne.

7. Protecter Against Insulin Resistance and Diabetes

Research confirms that consuming this fruit can help improve insulin resistance and unsurprisingly reduce the risk for diabetes. In addition, eating fruit and drinking fruit juice in general is a way to protect against diabetes formation.

8. Heart Health Supporter

There are several ways this fruit can support heart health. For starters, daily consumption of grapefruit was associated with reductions in blood pressure and cholesterol levels in 2012 randomized control study.

Furthermore, it’s believed that “flavonoids decrease the risk of coronary heart diseases by improving coronary vasodilatation, decreasing the ability of the platelets to clot, and preventing oxidation of low-density lipoproteins (LDL).” This makes citrus fruit high in flavonoids good for the heart.

9. Kidney Stone Preventer

It’s well-known that consuming citrus fruit juices can help prevent kidney stone formation. Grapefruit juice in particular can help increase urinary flow and urinary excretion of citrate, calcium and magnesium, which in turn can help prevent kidney stones.

10. Powerful Hydrator

This fruit has a high water content, and combined with its antioxidants, grapefruit is great for hydration. That’s why it can also benefit skin and even gut health.

How to Choose and Use (Recipes)

If you’re interested in getting in on the benefits of grapefruit, you can find them at a grocery store near you any time of year. In the United States, grapefruits are typically in season in states like Florida and Texas from November through June. The peak of the season typically starts around late December and goes into April.

Grapefruit slices or a half a fruit are delicious themselves. If you happen to get one that’s especially tart (the white ones tend to be tarter than pink or red grapefruits), you can always drizzle a little bit of raw honey on it.

Here’s how to eat this fruit:

1. First, cut your grapefruit in half.
2. Next, use a knife (ideally, a serrated knife) to cut all the way around the fruit’s perimeter (where the pulp and the rind meet).
3. Now slice on either side of each segment so it’s readily able to be scooped.
4. Place the grapefruit in a bowl, and use a spoon to eat the segments.

Looking for other ways to obtain grapefruit benefits? You can also throw it into salads (fruit-based or savory green salads) as well as smoothies, fresh juices, and even meat and fish dishes that could use a burst of fresh, citrusy flavor. You can also add fresh grapefruit juice to homemade salad dressings and marinades.

Recipes

Want to experience the many benefits of grapefruit today? Try some of these tasty recipes:

• Citrus Bliss Juice Recipe
• Immune-Boosting Smoothie Recipe

If you’re struggling with cellulite, you also may want to try this Grapefruit Cellulite Cream.

Interesting Facts

Grapefruit, the “citrus of paradise,” first came about in the 18th century. The name is said to come from the grape-like cluster growth pattern.

History credits Captain Shaddock for first cultivating seeds from the orange and pomelo that ultimately led to the naturally occurring crossbreed that we now enjoy. Early in the 19th century, some Florida farmers brought grapefruit to America, and later that century it became a popular commercial crop.

Today, the major producers of this fruit in the U.S. are Arizona, California, Florida and Texas. Other countries like Brazil, Israel and South Africa are also large grapefruit producers. Some popular varieties of Florida and Texas grapefruit include names like “Ruby Red,” “Flame,” “Thompson,” “White Marsh,” “Star Ruby” and “Duncan,” among others.

Grapefruit seed extract is made by mixing grapefruit seeds and pulp into a highly acidic liquid, which is typically combined with vegetable glycerin to reduce the bitterness and acidity. This extract is taken for all kinds of health issues, including candida, fungal infections, urinary tract infections and more. The main biological compounds in a grapefruit seed that are believed to be responsible for its ability to destroy infectious invaders are the polyphenols known as limonoids and naringenin.

You can also get the grapefruit benefits by eating the seeds, pulp and white membranes of the fruit. The benefits of grapefruit juice are increased when it’s produced fresh and includes the seeds and membranes.

Risks, Side Effects and Drug Interactions

If you currently take any medications, it’s very important to check out the known grapefruit interactions with medications. There are many drugs that you absolutely cannot combine with grapefruit or grapefruit juice. In addition to doing your own research to verify that it’s safe for you to consume it, I also recommend checking with your doctor.

Why can grapefruit negatively or even dangerously react with some medications? You can thank its furanocoumarins, which are organic chemical compounds that block CYP3A4 enzymes in the human body. The problem is that these enzymes are required for the breakdown and elimination of over 50 percent of all drugs.

Unfortunately, spacing out grapefruit consumption from interactive medications doesn’t seem to work either since CY enzymes can stay blocked after consuming the fruit in any form for over 24 hours.

Some studies indicated that people with cancer or a risk for cancer, especially women with hormonally sensitive cancers like breast cancer, should avoid excessive consumption of grapefruits and grapefruit juice.

Another interaction to be mindful of is grapefruit and caffeine. Grapefruit may slow the body’s elimination of caffeine and, therefore, could lead to a higher likelihood of caffeine overdose effects, like jitteriness and headaches.

Final Thoughts

Obviously, the cleansing prowess and many other grapefruit benefits have reached the mainstream, and rightfully so. The anti-inflammatory, immune-boosting and skin-brightening properties of grapefruit make it a superstar fruit that’s low in calories and sugar but high in vital nutrients and health-promoting benefits. Plus, a half of grapefruit a day just may keep the fat (and serious diseases) away!

This fat-burning food truly is a versatile fruit that can be utilized in many ways. No matter how you choose to consume it, grapefruit benefits the body in so many ways.

The post Grapefruit Benefits for Weight Maintenance, Skin Health & 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.

A one-cup serving of fresh orange juice (about 248 grams) contains roughly the following:

• Calories: 112
• Total Carbohydrates: 25.8 g
  • Fiber: 0.5 g
  • Sugar: 20.8 g
• Total Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.7 g
• Sodium: 2.5 mg (0.1 DV*)
• Vitamin C: 124 mg (138% DV)
• Folate: 74.4 mcg (19% DV)
• Thiamine: 0.2 mg (17% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 496 mg (11% DV)
• Pantothenic Acid: 0.5 mg (10% DV)
• Riboflavin: 0.1 mg (8% DV)
• Magnesium: 27.3 mg (7% DV)
• Niacin: 1 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Phosphorus: 42.2 mg (3% DV)
• Vitamin A: 24.8 mcg (3% DV)

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

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.

In fact, a 2022 systematic review and meta-analysis of randomized, controlled trials published in Food & Function found that the research “demonstrates the beneficial effects of chronic OJ consumption on blood pressure and HDL-C in overweight and obese adults.”

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.

Orange juice has even displayed a prebiotic effect in research, and its flavonoid content appears to benefit the gut microbiome in young adults with depressive symptoms.

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.

Did you know that jackfruit is the largest fruit in the world? It can get up to 120 pounds. But it’s not the fruit’s size that makes it so beneficial — it’s the nutrition. Jackfruit is high in magnesium, vitamin B6 and antioxidants — all while offering a low-carb snack or even the perfect vegan “pulled-pork” sandwich.

It can be found dried and roasted, and it can be added to soups, used in chips, jams, juices and even ice cream, in addition to simply eating fresh and raw. The seeds, containing a ton of nutritional benefits, can be boiled, roasted or ground into flour.

All this nutrition gives jackfruit some truly remarkable benefits. For instance, jackfruit benefits include the ability to enhance immunity, boost magnesium levels, improve digestion and more.

What Is Jackfruit?

Jackfruit grows on the branches and trunks of the jackfruit tree, and the average weight of the fruit itself is 10 to 25 pounds. Though some compare it to durian fruit in appearance, it has more of a musky smell versus the unpleasant aroma that durian provides. Belonging to the mulberry family and thought to have originated in India, it is exceptional when it comes to nutrition.

Common names for jackfruit are jakfruit, jaca and nangka. It’s related to the breadfruit, breadnut, champedak, lakoocha and marang. It’s been noted to have a distant association to figs and mulberries. Jackfruit grows best in tropical climates and is believed to have originated in the rain forest of Western Ghats of India. It made its way to other parts of India, southeast Asia, the East Indies and the Philippines. It’s often planted in central and eastern Africa and is fairly popular in Brazil and Surinam.

Studies indicate that the fruit, bark, leaves, and roots have therapeutic attributes and are used in the many traditional medicinal systems for the management of various ailments. Fruit and seeds are often used to make various food items, including sauce, ice creams, jams, jellies and marmalades.

The jackfruit grows wild in India, but it’s not until now that it’s even getting a moment on the stage and becoming quite the hot topic. Why? It has long been thought of as the poor man’s fruit in that country, though Bangladesh values this fruit as it’s second only to the mango. One of these fruits could feed an entire family for dinner, but tons of it goes to waste since it’s not harvested in time to put it to good use, rotting instead.

But the nutritional benefits are really starting to get noticed, especially in the vegetarian and vegan communities.

Nutrition Facts

One cup of raw, sliced jackfruit contains about:

• Calories: 157
• Total Carbohydrates: 38.3 g
  • Fiber: 2.5 g
  • Sugar: 31.5 g
• Total Fat: 0.6 g
  • Saturated Fat: 0.3 g
  • Polyunsaturated Fat: 0 g
  • Monounsaturated Fat: 0.3 g
  • Trans Fat: 0 g
• Protein: 2.8 g
• Cholesterol: 0 mg
• Vitamin B6: 0.5 mg (29% DV*)
• Vitamin C: 22.6 mg (25% DV*)
• Thiamin (Vitamin B1): 0.2 mg (17% DV*)
• Potassium: 739 mg (16% DV*)
• Magnesium: 47.8 mg (11% DV*)
• Niacin (Vitamin B3): 1.5 mg (9% DV*)

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

Benefits

1. Enhances Immunity and May Help Fight Cancer

Jackfruit is a vitamin C food that contains many other antioxidants and cancer-fighting phytonutrients, including lignans, isoflavones and saponins. Additionally, we need to fight those damaging free radicals that enter the body daily. Antioxidants found in jackfruit and other foods boost immune function by kicking those free radicals to the curb.

Vitamin C is jam-packed with cancer-fighting antioxidants and has been shown to have powerful anticancer properties in both in vitro studies and animal models.

2. Boosts Magnesium Levels

Magnesium is crucial for the structure of our bones. Women are especially at risk for magnesium deficiency, and it’s common for African-Americans and the elderly to suffer from low magnesium levels too.

One cup of jackfruit contains 11 percent of the daily recommended value of magnesium, making it a great choice to add to your diet, especially since magnesium can help reduce the risk of many diseases, such as high blood pressure, diabetes and heart disease, in addition to helping provide strong bones.

3. Reduces Risk of Cardiovascular Disease

This robust fruit contains a healthy dose of vitamin B6. Vitamin B6 falls into a category along with folic acid and vitamin B12 that may help reduce heart disease. This occurs due to lower levels of homocysteine, which is an amino acid and important building block of protein.

A clinical trial known as the the Heart Outcomes Prevention Evaluation 2 including more than 5,500 adults with known cardiovascular disease learned that supplementation of vitamin B6, B12 and folic acid for a period of five years reduced homocysteine levels, which decreased both heart disease risk and stroke risk by about 25 percent.

4. Help Diabetics

A 2023 clinical study showed that jackfruit leaves possess antidiabetic action for healthy and insulin-independent diabetic individuals. More research will be conducted.

5. Improves Digestion

Jackfruit may be a great choice for anyone suffering from constipation or issues with digestion, and it’s the seeds that come in handy. The seeds contain a good portion of dietary fiber, and high-fiber foods not only help with constipation, but they help fill you up, which may contribute to weight loss.

How to Prepare

This amazing fruit can be found fresh or canned. Of course, if choosing canned jackfruit, make sure there aren’t any added sugars or preservatives. Instead look for young jackfruit found in water and brine.

When buying fresh, make sure to get a ripe jackfruit. To do this, look for yellowish skin with spikes that have softened. Just apply gentle pressure to make sure it gives a little. Another sign that it’s ready to eat is its musky fragrance, which should be rather distinctive. You can also buy one that’s green and firm and allow it to sit in a window or on your counter until it has reached the recommended ripeness.

This fruit can pretty much take on whatever flavor you want it to have. Want a curried chutney? Add some curry to chopped-up jackfruit, toss in a few raisins and you have a delicious curried chutney packed with nutrition. Some versions, such as the green jackfruit, are stringy, making them perfect to add to pulled chicken for a delicious pulled chicken sandwich. In fact, many vegans use jackfruit as a meat substitute since it contains a “pulled pork-like” consistency.

Ripe jackfruit contains a flavor similar to banana and the look of mango but is rather mild. Fresh jackfruit is definitely worth trying by itself, but if that doesn’t do much for you, try adding it to your favorite dishes, pies, jellies, sauces and ice cream.

Potential Side Effects

If you’re pregnant or breast-feeding, take caution since jackfruit is somewhat new to the U.S. market and needs to be further investigated. If you have an allergy to birch pollen, you may experience an allergic reaction to jackfruit. Take caution.

Though it may help reduce levels of blood sugar, diabetics should be cautious. You may experience drowsiness if using certain medications while consuming it. It may be best to stop consuming any form of this fruit prior to surgery.

Conclusion

• Jackfruit is definitely a powerful superfruit that’s worth exploring. The nutritional benefits makes it a great addition to your recipes, and if you’re vegetarian or vegan, this fruit may provide many benefits as a supplement to your diet.
• It’s been shown to enhance immunity, boost magnesium levels, reduce the risk of heart disease and improve digestion.
• Learn to use it as a meat substitute for many recipes, including a “pulled jackfruit sandwich.”

The post Jackfruit: 5 Remarkable Benefits of the World’s Largest Tree Fruit appeared first on Dr. Axe.

Have you heard of yuzu fruit? If you’re like most people, there’s a good chance you haven’t.

Although this flavorful citrus fruit may be unknown to many, it has been an integral part of Asian cuisine and culture for centuries.

What is yuzu? With its unique citrus flavor and strong fragrance, the juice, rind and peel of this fruit have recently started making their way into kitchens and restaurants around the world, and the fruit makes an excellent addition to sauces, seafood dishes and desserts.

The oil of this fruit has also been traditionally used as an essential oil to help keep skin smooth, increase circulation and boost immunity.

Yuzu fruit also contains many beneficial compounds that have been shown to help reduce inflammation, stop blood clotting and promote better health.

Yuzu Fruit Nutrition Facts

Also known as Citrus junos, yuzu is a citrus plant and fruit that belongs to the the Rutaceae family of plants along with oranges, grapefruit, lemons and limes.

This small tree or shrub has long thorns, grows up to about six feet tall and is able to withstand cold climates. It produces fruit the size of a tangerine with rough, uneven skin that can be yellow or green depending on the degree of ripeness.

Yuzu is often described as a cross between a grapefruit, lime and mandarin orange. It has a distinctly sour flavor and a strong scent. Its oil is extracted and revered for its therapeutic effect.

This fruit is native to China but commonly cultivated and used in Korea and Japan, where its rind, zest and juice are added to sauces and toppings to add an extra zing of flavor. In recent years, it has become increasingly available in juice, freeze-dried or powdered form around the world in both specialty stores and online retailers.

In addition to its unique taste, the yuzu fruit is also high in vitamin C, rich in antioxidants and full of health benefits.

A 100-gram serving of yuzu juice provides approximately:

• Calories: 67
• Total Carbohydrates: 20 g
  • Sugar: 20 g
• Vitamin C: 100 mg (111% DV*)
• Iron: 1.2 mg (7% DV)

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

Yuzu fruit nutrition also contains some protein, fiber and fat in varying degrees, along with vitamin A, thiamine, vitamin B6, vitamin B5, copper, magnesium, zinc, calcium, riboflavin, niacin and vitamin E, according to research.

Related: What Is Pomelo Fruit? Top 7 Benefits & How to Eat It

Health Benefits

1. May Enhance Mood

Yuzu is well-known for its therapeutic citrus fragrance, which has been shown to have mood-boosting and stress-reducing properties.

A 2017 study measured the effects of the yuzu scent on 17 women with premenstrual symptoms. Yuzu was found to improve the mood of participants, decreasing levels of anger, anxiety and fatigue.

Other studies have found that the inhalation of the yuzu scent for as little as 10 minutes decreased mood disturbances and reduced emotional stress.

2. Helps Relieve Inflammation

Inflammation is a normal immune response that occurs in the body as a result of injury or damage to tissues. Chronic inflammation, on the other hand, can be dangerous and may contribute to the development of disease.

Yuzu fruit is high in antioxidants, which are compounds that help neutralize the harmful free radicals, which can cause inflammation and chronic disease.

A test-tube study in the Journal of Food Science showed that limonene, a compound that is concentrated in the yuzu peel, helped reduce inflammation and prevented the formation of free radicals.

Other parts of the yuzu fruit may also contain powerful antioxidants. In fact, a study conducted in 2014 showed that yuzu seed oil contained twice the potent antioxidant activity of antioxidant-rich grapefruit seed oil.

In addition to yuzu, other anti-inflammatory foods include green leafy vegetables, berries, ginger and turmeric.

3. Can Inhibit Blood Clotting

Blood clotting is an important process that helps to prevent excess bleeding. However, some people may have an increased risk of forming harmful blood clots that can block blood flow and cause problems like heart attack, stroke or pulmonary embolism.

Some research has shown that yuzu fruit could prevent the formation of blood clots and act as an anticoagulant, similar to blood-thinning medications.

A 2015 study, for example, showed that yuzu extract was able to inhibit platelet aggregation in human cells. Platelets are a component of blood cells, and platelet aggregation, or clumping, can lead to blood clots.

Another study in Korea confirmed these findings and noted that these beneficial anti-clotting properties were likely due to the presence of hesperidin and naringin, two powerful components found in yuzu.

Of course, if you are already taking blood thinners or anticoagulants, you should consult with your doctor before eating yuzu fruit as it can enhance the effects of these medications and could produce harmful side effects.

4. Boosts Immune Health

Yuzu is high in both vitamin C and antioxidants, both of which can help kick up your immune health and keep you healthy.

A review in the Annals of Nutrition & Metabolism reported that vitamin C may be able to help reduce duration and severity of respiratory tract infections. It could also prevent pneumonia, malaria and diarrhea as well as improve the outcomes for these conditions.

Antioxidants can also keep your immune system strong. They prevent damage to your immune cells by neutralizing free radicals and protect against infections caused by bacteria or viruses.

5. Helps Reduce Chronic Disease Risk

Thanks to the anti-inflammatory effects of yuzu, it may also help reduce the risk of chronic disease. This is because inflammation is linked to the development of many chronic diseases.

Cancer and coronary heart disease, for instance, have been associated with chronic inflammation in several studies.

Inflammation has also been tied to some pulmonary diseases, diabetes, inflammatory bowel disease and certain neurological conditions.

Pairing plenty of high-antioxidant foods like yuzu fruit with a healthy lifestyle can cut down on your risk of chronic disease and also lead to better health.

6. Protects Brain Health

Yuzu fruit contains certain beneficial compounds that have been shown to potentially prevent cognitive decline and optimize the health of your brain.

In a study published in the Journal of Nutrition, treating rats with yuzu extract was found to prevent cognitive dysfunction by reducing the buildup of beta amyloid proteins in the brain. The accumulation of beta amyloid proteins is believed to contribute to the development of cognitive disorders such as Alzheimer’s disease.

Additionally, the antioxidants found in yuzu could help prevent free radical damage to keep your brain healthy and prevent other neurodegenerative conditions, such as Parkinson’s disease.

History

The origins of the yuzu fruit can be traced back to ancient China, where it has been used for over 1,200 years. It was then brought to both Korea and Japan, where it became a popular ingredient for cooking, a powerful natural remedy and a key ingredient used to prepare special baths.

In Japan, in particular, yuzu was traditionally used for hot yuzu baths, which were believed to fight off colds, increase circulation and smooth the skin. Whole yuzu fruits or fruits enclosed in bags are dispersed throughout the hot water, which helps release their soothing scent and medicinal properties.

Taking a hot yuzu bath — also known as a yuzuyu — during the winter solstice is a Japanese tradition that dates back to the 18th century and is still often practiced today. In fact, yuzu hot spring baths are still available around Japan today.

While the use of yuzu was at one time mostly limited to areas like Japan, Korea and China, it has gained popularity in recent years and is now found around the world.

How to Use

Because the yuzu fruit is highly acidic, it is rarely eaten whole. However, the juice, rind and zest are commonly used as a garnish or seasoning.

The oil is also extracted to create an essential oil that can be diffused, added to a warm bath or mixed with lotion and applied to the skin.

Yuzu fruit can be enjoyed as yuzu tea, marmalade or even baked goods, like cakes and pies. The rind is sometimes also added to noodle dishes, seafood recipes and sauces to add a punch of flavor.

It can be challenging to find whole yuzu fruit in stores, but it is sometimes available in select specialty Japanese stores. It can also be found freeze-dried or as a vinegar, paste, juice or powder at specialty stores and online.

Looking for some interesting ways to cook and use yuzu? Here are some yuzu recipes to try:

• Korean Style Yuzu Dressing
• Baked Sweet Potatoes with Yuzu Butter
• Yuzu Sorbet
• Spicy Grilled Shrimp with Yuzu Kosho Pesto
• Mushroom and Radish Salad with Yuzu Vinaigrette

Risks and Side Effects

Although rare, some people may be allergic to yuzu. If you have a citrus allergy, you should not consume yuzu fruit. Symptoms of an allergic reaction can include tingling and itching of the lips, tongue and throat, as well as redness and swelling.

Some people may also be allergic to citrus fruit peels. Coming into contact with the peel of the fruit can result in symptoms of contact dermatitis like burning, itching or dry, flaky skin. If you experience these, or any other adverse side effects caused by yuzu, discontinue use immediately, and talk to your doctor.

Because yuzu can have an anticoagulant effect, it may interact with blood thinners, such as Warfarin and Coumadin. If you’re taking these medications, you may want to consider avoiding yuzu.

For most people, though, yuzu can be safe and effective for adding flavor to foods, enhancing mood and boosting health.

Conclusion

• Yuzu fruit is a citrus fruit that is native to China but widely popular in both Japan and Korea.
• Although the fruit is not usually eaten whole, the rind, peel and zest are common additions to sauces, dressings and desserts. The oil is also mixed with lotions, diffused or used to prepare hot baths.
• Look for yuzu in oil, juice or powder form, and give it a try to take advantage of its unique flavor, soothing scent and multitude of health benefits.
• Yuzu fruit benefits include potentially helping elevate mood, inhibit blood clot formation, boost immune health, improve brain health, reduce inflammation and prevent chronic disease.

The post Yuzu Fruit: 6 Health Benefits of This Unique Citrus Fruit appeared first on Dr. Axe.

Did you know that cranberries contain one of the highest concentrations of antioxidants of any fruit? That’s right — these incredible berries are loaded with health-promoting antioxidants, which studies show help protect cells against free radical damage and aid in the prevention of chronic disease.

Cranberries should be a staple on every shopping list for many reasons, including their ability to reduce body-wide inflammation, boost immunity and more. Learn more about this powerful superfruit and how it can impact your health.

Nutrition Facts

Relatively speaking, cranberries include an astounding collection of phytonutrients, all for a low amount of calories and sugar and next to no fat or sodium. Many of these phytonutrients offer antioxidant, anti-inflammatory and anti-cancer health benefits.

Plus, cranberries are packed with fiber, vitamin C and manganese, as well as an assortment of other important micronutrients. One cup (about 110 grams) of chopped, raw cranberries contains approximately:

• 50.6 calories
• 13.4 grams carbohydrates
• 0.4 gram protein
• 0.1 gram fat
• 5.1 grams fiber
• 14.6 milligrams vitamin C (24 percent DV)
• 0.4 milligram manganese (20 percent DV)
• 1.3 milligrams vitamin E (7 percent DV)
• 5.6 micrograms vitamin K (7 percent DV)
• 0.1 milligram vitamin B6 (3 percent DV)
• 0.3 milligram pantothenic acid (3 percent DV)
• 93.5 milligrams potassium (3 percent DV)
• 0.1 milligram copper (3 percent DV)

Along with an impressive amount of vitamins and minerals, cranberries also boast high levels of phytonutrients. Some of the most powerful phytonutrients and antioxidants in cranberries include:

• Anthocyanins — This class of antioxidants found in cranberries has the ability to destroy free radicals in the body. In medical studies, it has shown benefits for promoting weight loss, lowering cholesterol and fighting breast cancer.
• Quercetin — Possibly the most powerful phytonutrient in this fruit, quercetin is proven effective in reducing allergies, improving joint pain and reducing inflammation of the arterial walls.
• Benzoic Acid — It has powerful antiseptic properties. It is the main compound in cranberries that reduces the risk of infection and can kill bad bacteria to naturally treat urinary tract infections, bladder infections and even acne.
• Epicatechins — These are a class of phytonutrients also found in green tea and red wine. They have been shown to have therapeutic effects against heart disease, cancer and Alzheimer’s disease.

Benefits

1. Prevent and Treat Urinary Tract Infections

One of the most well-known cranberry benefits is its ability to act as a home remedy for urinary tract infections (UTIs). UTIs are significantly more common in women than men due to the location of the urethra. They can affect any part of the urinary tract but occur most often in the bladder.

Each year, it’s estimated that urinary tract infections account for about 7 million office visits in the U.S. alone. The infection produces symptoms of frequent, urgent or painful urination, which is sometimes accompanied by abdominal pain or blood in the urine. Most UTIs are caused by a harmful bacteria called Escherichia coli (or E. coli).

Cranberry fruit contains specific compounds that prevent bacteria from attaching to the inner surface of the urinary tract or bladder. For this reason, cranberry juice is considered one of the top healthy drinks. Many health professionals recommend drinking one to two glasses of 100 percent pure, unsweetened or lightly sweetened cranberry juice a day to aid in the prevention of urinary tract infections. Studies offer evidence that women who drink cranberry juice frequently may suffer fewer symptomatic urinary tract infections.

Cranberry juice, capsules and tablets are good alternatives to antibiotics, which come with a slew of adverse side effects like yeast infections, digestive issues and antibiotic resistance. When reviewers compared cranberry juice, capsules or tablets with a placebo or water for the prevention of UTIs in a variety of populations, results showed that over a 12-month period, cranberry products reduced the overall incidence of UTIs by 35 percent. They also cut the annual rate of new infections by 39 percent in women with recurring UTIs.

2. Decrease Inflammation

Inflammation is at the root of many chronic conditions, including heart disease, autoimmune disease, cancer, diabetes and more. Fortunately, anti-inflammatory foods like cranberries can help naturally combat inflammation thanks to their rich content of antioxidants.

Antioxidants are compounds found in foods with vibrant colors, such as the dark red color of cranberries or the rich blue/purple color of blueberries. All berries help fight free radicals thanks to their antioxidant content, but cranberries are one of the top sources.

Inflammation can occur when the body’s immune system goes into overdrive, working to rid the body of toxins that may come from an unhealthy diet, pollution or other factors. A diet low in antioxidant, anti-inflammatory foods results in an abundance of free radicals within the body. Free radicals are a type of compound that can build up over time, causing inflammation and oxidative damage to cells. Plus, they up the risk of chronic disease. Loading up on antioxidant-rich foods like cranberries is an easy way to fight the effects of free radicals and relieve inflammation.

3. May Help Prevent Certain Cancers

Research shows that cranberries contain cancer-fighting substances that may be helpful in preventing the growth of breast, colon, lung and prostate cancer cells. In fact, both human and animal studies show that cranberries may help slow tumor progression and block the growth of cancer cells.

Coupled with their potent antioxidant and anti-inflammatory properties, cranberries may help lower the risk of some of the most common types of cancers. That’s why they are considered cancer-fighting foods.

4. Improve Immune Function

According to some studies, cranberry extract can improve multiple aspects of immune function and may even lower the frequency of cold and flu symptoms. The high levels of proanthocyanidins that are found in cranberries help the body’s immune function ward off illness and disease. These powerful polyphenols are able to nurture the lining of the gut, where a large majority of the immune system is actually located.

One of the biggest benefits of cranberry juice is its ability to ward off harmful bacteria and keep it from accumulating and growing in the gut lining. This allows healthy, immune-boosting bacteria to thrive and create a powerful defense against illness and infection.

Cranberries are also rich in vitamin C, supplying about 24 percent of the daily recommended value in a single one-cup serving. Vitamin C can bump up immunity. In fact, studies show that it could reduce symptoms and shorten the duration of conditions like pneumonia, malaria and diarrhea.

5. Benefit the Digestive Tract

Cranberries are believed to have cleansing, anti-diarrheal, anti-septic and detoxifying diuretic properties. They help the body eliminate toxins and buildup, plus aid in relieving water retention and bloating.

Recent research shows that cranberry benefits help optimize the balance of bacteria in the entire digestive tract. Cranberries act similarly to how probiotics found in kombucha, kefir or yogurt do to create an environment of healthy “gut flora.”

Digestive health benefits from cranberries are undeniable because of the fruit’s ability to balance bacteria in the body. This decreases harmful “bad” bacteria and facilitates the growth of beneficial bacteria. This not only relieves symptoms like constipation, diarrhea and stomach acid, but also helps boost immunity and nutrient absorption by fostering the health of the gut microbiome.

6. Reduce Risk of Heart Disease

Studies show that adding cranberries to your diet could come with a number of benefits to heart health due to their ability to block blood clotting, reduce blood pressure and decrease inflammation.

In one study, consuming low-calorie cranberry juice was found to reduce several risk factors of heart disease, including blood pressure, triglyceride levels, inflammation and insulin resistance.

Other research shows that cranberries and cranberry juice could also help lower levels of “bad” LDL cholesterol, increase beneficial HDL cholesterol and prevent a stiffening of the arteries in people with heart disease.

Uses in Traditional Medicine

Cranberries have long been used in traditional medicine and are believed to treat a wide variety of conditions and ailments.

Historically, Native Americans used cranberries to manage bleeding, promote digestive health and treat conditions like urinary tract infections. Cranberries were also a dietary staple and often used in spiritual ceremonies. They also were harvested for their bright colors and used to dye clothing.

In Ayurvedic medicine, on the other hand, cranberries are used to stop diarrhea, relieve inflammation and strengthen the liver. They also act as a natural diuretic to flush out toxins and fluid, promoting regularity and providing relief from bloating.

Cranberries vs. Blueberries vs. Raspberries

Cranberries, blueberries and raspberries are three of the most common varieties of berries. All of them are favored for their unique flavors and impressive nutrient profiles. Although they all share some similarities, there are also plenty of differences that set these three apart.

Blueberries and cranberries are closely related and actually belong to the same genus of plants. However, the two plants differ in their stems, leaves and flowers — as well as the two separate fruits that they produce. Raspberries, on the other hand, belong to the rose family and are related to other types of berries, such as dewberries and blackberries.

In terms of taste, cranberries have a slightly sour, bitter flavor while blueberries are considered much sweeter. Raspberries are also fairly sweet but have a subtle tartness that distinguishes them from other fruits. Additionally, while raspberries and blueberries are often enjoyed fresh as is, cranberries are typically dried or used in baked goods to take advantage of their incredibly unique flavor.

All three are rich in antioxidants as well as important nutrients, like vitamin C and fiber. They are all also very versatile and can be enjoyed in a number of different ways. For best results, include a good mix of all three in your diet, plus a variety of other fruits and veggies, to maximize the wide range of potential health benefits found in each.

Other beneficial berries include juniper berries, huckleberries and lingonberries.

How to Use

The cranberry tree is native to North America. It is farmed today on approximately 40,000 acres across the northern United States and Canada. Cranberries are commonly used in American, European and Middle Eastern cuisines and can be found across the world in dried cranberry form.

The cranberry plant is a major commercial crop in many different areas, but the fruit definitely becomes most popular around the holiday season. As many people are aware, it is in many traditional side dishes at Thanksgiving in the U.S. Fall is usually the best time to get fresh cranberries, as they are harvested normally in September and October. This is the reason cranberries are used in many Thanksgiving and holiday season recipes. They tend to be most readily available and fresh through the late fall and early winter.

When choosing the best cranberries, look for fresh, plump ones that are a deep red color. This distinct cranberry color indicates that the fruit contains a higher concentration of the beneficial anthocyanin compounds. They should also be firm to the touch, as firmness can indicate good quality.

Cranberries can be found in 12-ounce packages, or they can be bought fresh and stored in a container. Dried cranberries are easy to find in any grocery store. Look in the dried fruit or nuts section.

You can refrigerate cranberries for up to two months, or you can freeze them for later use. Cranberries can be kept in the refrigerator for about 20 days, and they can be kept frozen for several years. Looking for frozen cranberries in grocery stores is a great idea, because frequently you are able to find them at less expensive prices and even in organic varieties.

Cranberries can be eaten raw, fully cooked or in dried form. The health benefits of cranberries seem to be present most in raw form, but any way of eating whole cranberries usually still provides great benefits. Just make sure they are not overly processed and mixed with loads of sugar, as they often are when used in many pre-packaged products and desserts.

Frequently, cranberries are processed into products such as juices, canned sauces, sugary jams and sweetened dried cranberries. This may make them convenient, but it also depletes them of their nutritional value and cranks up the sugar content. It’s a much healthier idea to cook your own cranberries from scratch if you can. This allows you to get the most nutrients possible and avoid excessive sugar intake.

There are plenty of ways to add this nutritious fruit into your daily diet. For starters, you can enjoy cranberries in a homemade trail mix by adding dried cranberries to a mixture of other health-promoting nuts and seeds. For a kick of antioxidants and nutrients, you can also add dried cranberries to salads, grain-free or sprouted grain cereals, smoothies, or oatmeal.

There are many cranberry recipes. Cook with fresh cranberries to make sauces or baked goods like muffins, pies and cobblers. Although cooked cranberries have many health benefits, they retain their maximum amount of nutrients and taste when they are fresh, allowing you to maximize the potential cranberry juice benefits.

Supplements

Cranberry pills and capsules are often used as a natural treatment for conditions like urinary tract infections. Why? They help flush out bacteria and provide quick relief from symptoms.

Although there is no official recommended dosage of cranberry pills, they have been studied in doses ranging from 500–1,500 milligrams per day. They have been shown to be effective in the treatment and prevention of urinary tract infections.

Ideally, look for a product with a high concentration of proanthocyanidins. Proanthocyanidins are considered one of the active ingredients of cranberry pills and are credited with many of the potential health benefits. Aim for at least 25 percent proanthocyanidins, which translates to about 36 milligrams per serving.

Finally, check the ingredients label of products carefully, and steer clear of products with added fillers or extra ingredients to make sure you get the best quality possible. If you have any concerns or experience any side effects, consult with your doctor to determine the best course of action for you.

History/Facts

The word cranberry derives from “craneberry” because the early European settlers in the United States felt that the expanding flower, stem, calyx and petals resembled the neck, head and bill of a crane bird. In 17^th century New England, cranberries were sometimes called “bearberries” because bears were often seen eating them.

In North America, Native Americans were the first to use cranberries as food. The Algonquian people may have introduced them to the Massachusetts settlers, who then incorporated the fruit into their Thanksgiving feasts.

It’s believed that even in early Native American times, cranberries were commonly eaten for their digestive support and ability to keep people from developing infections and becoming sick.

Since the early 21^st century, raw cranberries have been marketed as a “superfood” because of their hefty nutrient content and antioxidant qualities. Henry Hall, an American Revolutionary War veteran, is known to be the first to farm cranberries in the Cape Cod town of Dennis, Mass., around 1816.

Today, regions in Cape Cod are still very well-known for producing a large amount of fresh cranberries, which are later sold all around the world. Typically, cranberries grow on low, creeping shrubs or vines up to seven or eight feet high. Cranberry vines have slender, wiry stems that are not thickly woody and have small evergreen leaves.

Risks and Side Effects

If you take the blood-thinning drug Warfarin (also known as coumadin), you may want to talk your doctor before adding cranberries to your diet. Some evidence shows that cranberries can enhance the drug’s effect on the body. In fact, several cases have been reported of patients who experienced an increase of bleeding due to suspected cranberry consumption while taking Warfarin.

Consuming high amounts of cranberry products may also promote the formation of kidney stones because of the increase of urine oxalate excretion. Cranberries are among a small number of foods that contain a measurable amount of oxalates, which are naturally occurring substances found in plants and animals.

Although the amount of oxalates found in cranberries is relatively low, they are able to increase the amount of both oxalates and calcium in the urine, resulting in urine with increased concentrations of calcium oxalate.

Final Thoughts

• Cranberries have one of the highest concentrations of antioxidants of any fruit. They are also an excellent source of many important vitamins and nutrients, including vitamin C, manganese and fiber.
• Some of the potential benefits of cranberries include reducing inflammation, boosting immunity, preventing and treating UTIs, benefiting the digestive tract, lowering risk of heart disease, and potentially even helping prevent certain forms of cancer.
• Some of the most powerful antioxidants in the cranberry include anthocyanins, quercetin, benzoic acid and epicatechins.
• Although cooked cranberries have many health benefits, they retain their maximum amount of nutrients and taste when they are fresh. Add them to trail mix, salads, smoothies and cereals to maximize the nutritional value and health benefits of this incredible superfruit.

The post Cranberry Benefits for UTIs, Immune Health & More appeared first on Dr. Axe.

In the United States alone, there are more than 10 varieties of pears grown throughout the year. Each has its own distinctive color, flavor, texture and culinary uses, and would you believe that worldwide it’s estimated that there are more than 3,000 known varieties of pears in existence? That’s a good thing considering the wonderful benefits pear nutrition provides.

What’s there to love about pears? Besides how filling and refreshing a crisp pear can be, pear nutrition also comes loaded with benefits. For instance, pears have the ability to help fight chronic diseases by supplying high levels of antioxidants. They’re also capable of helping lower cholesterol thanks to their high fiber content.

Pears contain special phytonutrients, including anti-inflammatory flavonoids, anti-cancer polyphenols and anti-aging flavonoids. Studies regarding pear nutrition have linked the fruit’s consumption with lower levels of constipation, kidney stones, high cholesterol and even diabetes.

What are other health benefits of pears? While there aren’t many calories in a pear, pears can help lower inflammation.

Plus, they’re one of the best sources of dietary fiber of all fruits. This summer and fall fruit provides high amounts of vitamin C, vitamin K and boron, which aid in bone health, and pear nutrition also helps prevent or even reverse copper deficiency and low potassium.

Pear Nutrition Facts

Pears, which have the species name Pyrus communis, are a member of the Rosaceae plant family. They are considered a pomaceous fruit that grows on a number of different pear trees.

Today, many different species of pears are eaten around the world. Of all the known pear species, there are three main varieties of pear trees that are primarily grown today: European, Asian and hybrid.

Some of the most common types of pears include:

• Bartlett (including red or green Bartlett). Bartlett pears account for about 75 percent of commercial pear production in the U.S.
• Anjou pear (including red or green Anjou)
• Bosc
• Asian (there are many different Asian pear varieties grown around the world)
• Comice
• Comcord
• Forelle
• Seckel
• Starkrimson
• Clapp

Which pear is the healthiest? Different types of pears have similar health benefits, including their high fiber content, vitamin C and antioxidants. You’ll find various phytonutrients and other antioxidants mostly in the vibrantly colored skins of pears. This is why it’s a good idea to eat pears with their skins/peels on.

Also, enjoy different pear varieties, and choose a mix of pear colors.

One medium pear (about 178 grams) contains approximately:

• Calories: 101
• Total Carbohydrates: 27.1 g
  • Fiber: 5.5 g
  • Sugar: 17.4 g
• Total Fat: 0.25 g
  • Saturated Fat: 0.04 g
  • Polyunsaturated Fat: 0.17 g
  • Monounsaturated Fat: 0.15 g
  • Trans Fat: 0 g
• Protein: 0.6 g
• Sodium: 1.8 mg (0.1% DV*)
• Copper: 0.1 mg (11% DV)
• Vitamin C: 7.7 mg (9% DV)
• Vitamin K: 7.8 mcg (7% DV)
• Potassium: 206 mg (4% DV)
• Manganese: 0.1 mg (4% DV)
• Folate: 12.5 mcg (3% DV)
• Magnesium: 12.5 mg (3% DV)

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

In addition, pear nutrition contains some vitamin A, vitamin E, niacin, pantothenic acid, choline, betaine, calcium, iron, phosphorus, zinc and selenium.

How do calories in a pear compare to calories in other fruits? There are about 100 calories in a pear. That is similar to the amount of calories in a medium-size apple, banana or orange.

Pears are a bit more calorie-dense than berries; stone fruit, like nectarines or peaches; or melon, such as cantaloupe, but they are still a low-calorie food overall.

Are pears full of sugar, and is this something to worry about? Although pears and other fruits or vegetables do contain natural sugars in the form of the fructose, studies show that higher fruit and vegetable intake is inversely associated with diabetes incidence, especially among women.

Because pears are bigger than some other fruits, they do tend to provide a bit more sugar than smaller fruits, like strawberries or plums. If you’re concerned about consuming too much sugar — for example because you follow the ketogenic diet or a low-carb diet — but you still want to include fruit in your diet for the fiber, consider having half an avocado daily.

Avocado is another high-fiber fruit but contains much fewer carbs and sugar (and much more healthy fat!).

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

Health Benefits

What do pears do for your body? Below are some of the top benefits of pear nutrition.

1. High Source of Immune-Boosting Vitamin C

Why are pears healthy to eat as you age? One reason is because they provide a good dose of the daily vitamin C you need.

This vitamin is a powerful antioxidant that fights free radical damage and lowers oxidative stress. Vitamin C is beneficial for protecting DNA, stopping cell mutation, maintaining a healthy metabolism and repairing tissue.

Are pears good for your skin? Yes, pear nutrition benefits your skin due to its vitamin C content.

Consuming vitamin C from high-antioxidant foods like pears helps increase skin’s immunity. It also has anti-aging effects because it promotes skin cell renewal.

Vitamin C foods also help support maintenance of connective tissue, heal cuts and bruises, and guard against a number of age-related and infectious diseases.

2. Great Source of Fiber

With over five grams of fiber in every medium-size pear, pears are the ultimate high-fiber food. Eating pears is a great way to make sure you cover your bases of 25–30 grams of fiber daily.

Fiber contains zero digestible calories. It is a necessary element of a healthy diet, since it helps sustain healthy blood sugar levels and promotes regularity.

One of the most researched aspects of pear nutrition is pears’ compound called pectin fiber. Pectin fiber is more than just a regulator — it’s a type of special beneficial fiber that’s water-soluble and helps lower cholesterol and increases digestive health.

3. Provides Antioxidants

In addition to vitamin C, pear skins (or peels) also contain important phytonutrients. That includes polyphenols, phenolic acids and flavonoids.

These are mostly found in the skin of pears and can help ward off disease formation, so don’t peel your fruit! In fact, 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 pulp.

Diets high in fresh fruit, including pears, have also gained a lot of attention for having anti-inflammatory and cancer-protective effects. This is due to their high levels of essential nutrients, like vitamin C, antioxidants and phytochemicals. Those essential nutrients and antioxidants make pears one of the better anti-inflammatory foods around.

Another important way pear nutrition benefits you? Pears also have antioxidant and anticarcinogen effects thanks to glutathione. Glutathione is a “super antioxidant” known to help prevent cancer, high blood pressure and stroke.

According to studies by the National Cancer Institute, consuming fresh fruit daily shows positive effects on the body’s ability to prevent cancer growth, reduce inflammation, remain in pH balance, decrease oxidative damage to lipids and improve antioxidant status in healthy humans. It’s also true that eating more fruits and veggies is the best way to detox your body of harmful substances and toxins.

This is the primary reason that every year U.S. national policymakers set a national dietary goal to increase fruit and vegetable consumption among both children and adults.

4. May Help with Reaching Satiety and Weight Loss

Why are pears good for weight loss? Fruit and vegetable intake can help protect against obesity, according to extensive research. Over and over we see that the more fresh vegetables and fruit someone eats, the less likely she is to gain weight and struggle to maintain her health.

Longitudinal studies among overweight adults find that a high-fiber diet coming from fruit and vegetable consumption is associated with slower weight gain. That’s likely because fruits and vegetables are so nutrient-dense and low in calories, but they are filling.

A pear is a great satiating, hydrating snack that won’t weigh you down. Plus, it’s easy to toss one in your bag and take it along with you during a busy day.

5. Supports Heart Health

Why are pears good for your heart? One of the most noteworthy pear nutrition benefits is that pears can protect your heart by providing antioxidants, vitamins and fiber.

Higher fruit consumption is linked with lower rates of heart disease in certain studies. Epidemiological studies show a correlation between a diet high in fruit and vegetables and a lower risk for cardiovascular diseases, heart attacks and strokes.

The beneficial effects of fruits and vegetables are probably due to the presence of antioxidant phytochemicals that help keep arteries clear, lower inflammation and prevent high levels of oxidative stress. We also know that the specific type of fiber found in pears called pectin is very useful in helping lower cholesterol levels naturally, making pears one of the better cholesterol-lowering foods.

When researchers from Johns Hopkins Bloomberg School of Public Health followed adults over a 15-year period, they found that overall greater intake of fruits and vegetables was associated with lower risk of all-cause death, cancer and cardiovascular disease. This supports the general health recommendation to consume multiple servings of fruits and vegetables (ideally five to nine a day of different types).

6. Improves Digestion and Can Fight Constipation

As a high-fiber food that provides essential nutrients, eating more pears is a great way to prevent or treat digestive issues. Why are pears good for constipation? Adding more fiber to your diet from whole foods is the best natural constipation relief remedy there is.

Pear nutrition benefits digestive health because of the pectin found in pears. Pectin is considered a natural diuretic and has a mild laxative effect. This means either eating whole pears (including the skin), blending them into a smoothie or drinking pear juice can help regulate bowel movements, prevent water retention and decrease bloating.

Higher fruit intake is also correlated with better general digestive health, especially of the colon. The phytonutrients found in pears and other fruit protect the digestive organs from oxidative stress. They also help alkalize the body and balance pH levels.

Eating more pears might also be beneficial as a natural hemorrhoid remedy and treatment.

Do pears make you poop more if you have diarrhea? It’s possible, so this is something you might need to test. Fiber can both speed up or slow down bowel movements, so it depends on your reaction. Start by consuming small amounts of pears (some people find that cooking pears can help them to be digested more easily) and increase consumption depending on your reaction.

7. Helps Fight Diabetes

Researchers now know that certain flavonoids in fruits, including pears, can improve insulin sensitivity. That is key for preventing and treating diabetes in addition to weight gain.

After following over 9,600 adults ages 25–74 for about 20 years, researchers from the Centers for Disease Control and Prevention found that eating five or more servings of combined fruits and vegetables daily significantly cut the risk of diabetes formation.

Pears are considered a fruit low on the glycemic index. Because of the high fiber content in pears, they unleash sugar into the bloodstream slowly and therefore have a low glycemic load. Compared to eating packaged sweets filled with refined sugars that can negatively impact blood sugar levels, eating pears instead is a great way to appease your “sweet tooth” naturally without negative impacts.

8. Makes a Good Pre- or Post-Workout Snack

Like all fruit, eating pears can provide you with a quick boost of energy before a workout. Pears are a natural source of fructose and glucose that the body uses quickly to enhance physical performance, concentration and stamina. That makes pears excellent pre-workout snacks.

You also need glucose after a workout to replenish glycogen reserves and help prevent muscle tears. Consider having a pear along with a healthy source of protein as a post-workout meal or snack following exercise.

9. Helps Maintain Bone Health

Pears are a good source of two nutrients that are key to skeletal health: vitamin K and boron. Vitamin K deficiency puts you at great risk for bone-related disorders. It works with other essential nutrients like calcium, magnesium and phosphorus to prevent bone breakdown.

In fact, some experts even consider vitamin K to potentially be the most important nutrient there is for fighting osteoporosis.

Boron uses include the ability to help keep bones strong by adding to bone mineral density, preventing osteoporosis, treating inflammatory conditions like arthritis, and improving strength and muscle mass. Boron is often underutilized in terms of preventing osteoporosis, but many health experts consider it an important part of preventing age-related bone disorders.

Pears in Ayurveda, TCM and Traditional Medicine

Historians have evidence that pears have been eaten since prehistoric times, especially in China, where they’ve been cultivated for an estimated 3,000 years. Even centuries ago, populations knew that pear nutrition benefited digestive health and could be used to promote “regularity,” fight dehydration and even reduce fevers.

In Ayurvedic medicine, it’s recommended that fruits, including pears, be eaten when they are ripe and in season. Seasonal fruits are said to provide rasa, or “nutritional fluid,” which supports maintenance of body tissues.

Fresh, ripe fruit is also beneficial because it holds nutrients that are easy to digest, enhances immunity, can increase pleasure and happiness, balances the doshas, and builds strength.

In Ayurvedic cuisine, fruits like pears and apples are often consumed as chutneys and preserves or cooked with beneficial spices, such as cinnamon, fennel, dry-roasted ground cumin, ginger and coriander. They may also be combined with ghee, milk, yogurt or salt.

It’s recommended that fruit be eaten in the morning or for a snack, ideally separate from other foods. Fruits should ideally be sourced from farmers markets or local orchards to increase nutritive value.

In Traditional Chinese Medicine (TCM), pears are said to help cool and lubricate the lungs and large intestine. This aids in detoxification and clearing excess fluid or heat.

Benefits of pears according to TCM include clearing coughs, improving breathing, reducing constipation and moisturizing the skin. Pears are recommended either baked or eaten fresh, depending on the climate and how well they are digested.

Pears vs. Apples

What is healthier, a pear or apple? Here’s how these two fruits compare:

• Botanically speaking, pear fruit is the upper end of the flower stalk of the pear plant. Inside its edible flesh are five “cartilaginous carpels,” known as the “core.” This makes pears very similar to apples. Depending on the color of both, sometimes you might not even be able to tell them apart.
• Both are from the Rosaceae family and are believed to have originated in Asia.
• One major difference between pears and apples is that the flesh of a pear contains stone cells (also called “grit”) while apples don’t.
• Because pears and apples have similar molecular qualities and fiber contents, we see that pear nutrition benefits closely mimic those of apples. They both also have cores that contain small seeds.
• Apples are known for providing pectin, but pears are actually a better source of this special type of fiber. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means pear nutrition benefits the body’s detoxifying capabilities, helps regulate the body’s use of sugars and cholesterol, and improves gut and digestive health. Apples are also a good source of pectin and have similar benefits.
• There are a similar number of calories in a pear and an apple. They also contain similar quantities of carbohydrates, little fat and little protein.
• Apples and pears are really versatile when it comes to creating both sweet and savory recipes. Pears are a bit softer, while apples tend to be crisper. They can be cooked/baked to make apple or pear sauce and can be added to baked goods, marinades, salads, etc.

Where to Find and How to Use

Pears are described as having a soft, sweet, buttery texture that makes them great for cooking or baking. They’re also excellent to eat raw.

Pears can be eaten fresh, cooked, juiced, frozen and dried. The juice of pears is a great way to sweeten smoothies and recipes without adding refined sugar. In fact, pear juice is used in many ways around the world, including fermenting it to make “perry” or hard pear cider.

How many pears can you eat in a day? Because pears are high in fiber, it’s best to introduce them to your diet slowly if you currently don’t eat much fiber. One pear daily is a great place to start, although when they are in season and widely available, it’s not out of the question to eat two pears a day.

Here are tips for buying and storing pears:

• Whenever possible, look for organic pears. Just like with apples, pears are commonly sprayed with high levels of common pesticides and chemicals. That places them high on the Environmental Working Group’s list of fruits and veggies to buy organic. Buying organic pears lowers your risk of exposure to unwanted pesticides, contaminants and other potential risks associated with agricultural chemicals.
• Skip store-bought pear juices (or any fruit juices for that matter). They are usually pasteurized, loaded with sugar and missing most of the pear nutrition benefits described above. Instead, simply make your own by blending or juicing a whole pear.
• While pear juice can be a good addition to recipes on occasion, remember the skin and pulp are where the fiber lies. Try eating these too as often as possible.
• After buying pears, keep in mind that they ripen at room temperature. They ripen faster if they’re placed next to bananas in a fruit bowl because of chemicals that bananas give off. If you want them to ripen slowly, you can put them in the refrigerator. (This is useful if you buy a lot all at once and can’t use them in time.)
• Pears are ripe when the flesh around the stem seems soft when you give it gentle pressure. Once ripe, try eating the fruit within two to three days before they begin going bad. You can also freeze them to use later on.

Recipes

What can you do with pears? Aside from eating fresh pears, add them to a chicken or turkey roast with onions and herbs for extra flavor. You can also throw some into your morning oatmeal or smoothie, top a salad with some diced pear, or incorporate them into homemade muffins or low-sugar desserts.

Ever use applesauce in place of butter, sugar or extra oil when you bake? Well, you can do the same thing with blended pears.

Here are a few ways to try using pears in recipes at home:

• Pear Cranberry Salad Recipe
• Pear Salad Recipe with Sautéed Spinach
• Roasted Beet Salad Recipe
• You can add some pear to any of these Green Smoothie Recipes
• Make a sweet crepe for breakfast (or dinner) using pears in this Breakfast Quesadilla Recipe
• Use pears in place of apples in this Raw Apple Crisp Recipe or this Apple Quinoa and Kale Salad Recipe

Risks and Side Effects

What are potential side effects of eating pears? Pears can cause allergies in some people.

They may also raise digestive issues, such as bloating or diarrhea, in people sensitive to FODMAP foods. This is due to certain types of carbohydrates found in pears that can be difficult to properly digest.

Pears are often recommended by health care practitioners because they’re considered a hypoallergenic fruit. Compared to many other fruits (like stone fruit or berries), someone is much less likely to suffer from digestive issues or allergic reactions when eating a pear. This makes pears a good choice even for infants and making homemade baby food.

Can you eat too many pears? Although pears have multiple benefits, as with all fruit they do contain sugar. It’s best to have them in moderation.

Include pears as part of a diet that’s also filled with plenty of vegetables, healthy fats and proteins.

How much fruit is right for you depends on a few factors. These include your level of physical activity, history of medical conditions and current weight.

Plan to eat pears (and all fruit) in moderation balanced by other low-sugar foods. To get the most benefits of pears without consuming excess sugar, always have them with their skins, and limit the amount of pear juice you have, which eliminates fiber.

Final Thoughts

• Pears (Pyrus communis) are a member of the Rosaceae plant family that are native to Asia. They come in thousands of varieties, with about 10 types of pears most common in many countries. There are three main varieties of pear trees that are primarily grown today: European, Asian and hybrid.
• Pear nutrition benefits include supplying a high amount of fiber, vitamin C, vitamin K, potassium, copper and boron. This fruit also contains antioxidants (especially their skins) that help fight diabetes, support heart health and nourish the skin.
• Pear nutrition can help treat constipation and high cholesterol. It also may be helpful for staying full and achieving weight goals.
• You can eat this fruit fresh/raw, baked, boiled, pureed or added to baked goods. Use pears in the same way you would apples, such as making pear sauce, adding some to smoothies or oatmeals, using them to moisten muffins, etc.

The post Pear Nutrition: Surprising Immune & Antioxidant Benefits appeared first on Dr. Axe.

Coffee beans are well-known for their rich aroma and full-bodied flavor, not to mention the jolt of extra energy and the wealth of health benefits they can provide thanks to coffee nutrition. The coffee fruit is often overlooked, however, and not only does this vibrant fruit house the super nutritious coffee bean, but it’s also jam-packed with antioxidants and health-promoting properties all its own, with studies showing that it potentially can boost brain power, fight cancer growth and improve immune function.

So what is coffee fruit extract, is coffee a fruit and should you consider adding this ingredient into your daily diet? Let’s break it down and take a closer look at what you need to know about this incredible ingredient.

What Is Coffee Fruit?

Also sometimes referred to as the coffee cherry or coffee berry, the coffee fruit is a small, red or purple fruit that is produced by the coffee plant. Like peaches, plums and cherries, this superfruit is technically considered a stone fruit because it has a pit in the middle that contains raw coffee beans.

Coffee beans are actually classified as the seeds of coffee cherries and are well-known as the staple ingredient in coffee. In the production of coffee, the fruit of the coffee plant is typically discarded, and the beans are then roasted, ground and brewed into the familiar hot beverage that we all know and love.

In recent years, more and more research has confirmed the powerful health effects of the coffee fruit, and food manufacturers have begun taking notice, finding new ways to include it in drinks, supplements (including thermogenics) and even baked goods for a sustainable and antioxidant-rich treat.

It’s believed that the coffee bean was originally discovered by an Ethiopian goat herder named Kaldi in the year 850 A.D. According to popular legend, he noticed his goats chewing on a bright red berry and becoming increasingly energetic, which prompted him to sample the berries himself. He later brought the coffee fruit to a nearby monastery, but the monks threw the berries into the fire, causing them to emit a delicious coffee aroma and leading to the brewing of the world’s first cup of coffee.

However, the first true documented discovery of the coffee plant wasn’t until around the 1500s in Yemen, and the plant was soon exported throughout many other parts of the world within just a few years.

Where is coffee grown today? In 1730, coffee was first cultivated in South America, which now accounts for about 45 percent of global coffee exports, with Brazil taking the lead as the top producer of the coffee bean.

Currently, it’s estimated that about 54 percent to 75 percent of adults in the United States drink coffee every day, with most consuming an average of about three cups daily and with new variations and brews, such as nitro coffee and decaf coffee, constantly emerging. Unfortunately, the methods used in coffee production generally involve removing the coffee bean from the surrounding fruit and discarding massive amounts of antioxidant-rich coffee fruit, often dumping it into rivers or simply leaving it to rot.

Luckily, the food industry has recently started to find innovative, new ways to take advantage of the unique benefits that the coffee fruit has to offer while also using all parts of the coffee plant to help promote sustainability.

Coffee Fruit vs. Coffee Beans

Coffee fruit is produced by the coffee plant and houses the coffee bean, which is typically extracted, roasted and used in the production of coffee. Most fruits contain two coffee beans, although a small amount contain just one and are believed to have a stronger, richer flavor than regular coffee beans.

How do these two compare in terms of nutrition and flavor? For starters, the coffee fruit caffeine content is significantly lower than the bean, which makes it a good option for those who are especially sensitive to the effects of caffeine and looking for an energizing alternative to coffee.

While both are loaded with antioxidants, they may contain differing amounts of certain antioxidant compounds. For instance, research shows that roasting coffee beans diminishes levels of chlorogenic acids, which are natural plant compounds that act as antioxidants.

Finally, there are some definite distinctions in the way that these ingredients are commonly processed and consumed. While coffee beans are typically roasted and sold as either whole bean coffee or ground coffee, coffee fruit extract is usually added to supplements and drinks for some extra flavor and nutrients.

Health Benefits

1. High in Antioxidants

Antioxidants are powerful compounds present in a variety of fruits, vegetables and superfoods that help fight free radicals to protect against oxidative stress and damage to cells. Some studies have even found that adding more antioxidants to your diet can help reduce the risk of many chronic conditions, including coronary heart disease, cancer and diabetes.

Coffee fruit packs in a good amount of antioxidants in each serving to help optimize your health and prevent disease. According to a study published in the Journal of Agricultural and Food Chemistry, the amount of coffee antioxidants found in coffee fruit depends largely on the extraction method. In fact, the study found that antioxidant activity in whole coffee fruit extracts was found to be up to 25-fold higher than in powders.

2. Promotes Brain Health

Brain-derived neurotrophic factor (BDNF) is a type of protein that is crucial to neuronal health, helping encourage the growth of new neurons in the brain and support the survival of existing brain cells. Not only that, but studies also show that BDNF may be especially important when it comes to long-term memory formation and storage.

Some research has found a significant relationship between coffee fruit extract and BDNF levels. For instance, a study published in the British Journal of Nutrition showed that treating subjects with whole coffee fruit concentrate powder increased levels of BDNF by a whopping 143 percent, which was significantly more than green coffee caffeine powder and grape seed extract powder.

Furthermore, a randomized, double-blind, placebo-controlled, cross-over pilot study found that whole coffee cherry extract could have positive neurophysiological effects in older adults with subjective cognitive impairment. Another randomized, double-blind, placebo-controlled study in healthy humans revealed acute cognitive performance and mood effects of coffeeberry extract.

3. May Lower Blood Pressure

When you have high blood pressure, it puts extra strain on the heart, forcing it to work harder to pump blood throughout the body and slowly weakening the heart muscle over time.

Coffee fruit is rich in chlorogenic acid, a type of phenolic compound that’s been shown to help lower blood pressure and improve heart health. According to one small study out of Tokyo, consuming chlorogenic acids isolated from green coffee bean extract significantly reduced both systolic and diastolic blood pressure levels in people with high blood pressure and came with minimal side effects or adverse symptoms.

4. Could Enhance Immunity

Some studies indicate that coffee fruit may have a powerful impact when it comes to your immune system, working to keep your body healthy and fend off disease and infection. Although research is currently mostly limited to animal models, one study did find that consuming coffee cherry extract was able to increase the activity of immune cells in mice.

This could have major implications in the prevention of health and disease, although additional studies are needed to evaluate how coffee fruit may impact immune function for the general population.

5. May Have Anti-Cancer Activities

One of the most impressive coffee fruit benefits is its potential ability to suppress the growth and spread of cancer cells. In fact, one promising animal model published in the journal Anticancer Research even found that coffee cherry extract was able to significantly reduce tumor growth in mice by nearly 54 percent after just 10 days.

Keep in mind, though, that more research is still needed to understand how coffee fruit may affect cancer cells in humans.

Risks and Side Effects

Coffee fruit is considered very safe and associated with very few coffee fruit extract side effects. In fact, because the coffee fruit is significantly lower in caffeine than the coffee bean, it’s much less likely to cause caffeine overdose issues like jitters, anxiety or insomnia.

However, it is important to keep in mind that many drinks containing coffee fruit may also contain ingredients like erythritol. What is erythritol? It is a sugar alcohol commonly used as an alternative to sugar to help reduce the caloric content of processed foods.

Although it’s generally considered safe and nontoxic, it’s often combined with artificial sweeteners and can cause gastrointestinal issues like diarrhea for some people when paired with fructose.

If you’re sensitive to its effects or notice any adverse symptoms after consumption, it’s best to keep intake in moderation to prevent digestive distress.

Uses

Wondering where to buy coffee fruit and how you can start adding it to your daily routine? Coffee fruit extract is widely available in supplement and liquid extract form from health shops and pharmacies alike.

Because of the mild yet slightly sweet coffee fruit taste, coffee extract is also sometimes used as an ingredient in antioxidant drinks or added to supplements for a quick boost of nutrition alongside other superfoods like the acai berry.

Coffee fruit is also a main ingredient in cascara tea, which is made by steeping the flesh of the coffee fruit in hot water to let the flavor infuse and then straining and discarding the pulp for a soothing and delicious beverage.

You can also try using coffee flour, a gluten-free flour substitute that’s made from the pulp of discarded coffee fruits used in the production of coffee. It can be combined with other types of flour and boasts a nutty flavor, plus a good amount of protein, fiber, iron, potassium and antioxidants. It can easily be added to many baked goods and desserts to bump up the nutrient profile.

Recipes

Whether you choose to brew it up into a tea or make some simple swaps in your favorite baked recipes to give them a gluten-free twist, there are plenty of ways to enjoy coffee fruit in its many forms. Here are a couple tasty recipes to get you started:

• Cascara Tea
• Gluten-Free Coffee Flour Coconut Cookies

Final Thoughts

• Coffee fruit is produced by the coffee plant and is a red or purple berry that typically contains a pit with two coffee beans in the center.
• Studies show that coffee fruit is high in antioxidants and can help boost brain health, enhance immunity and reduce blood pressure, plus potentially even fight the growth and spread of cancer cells, according to some animal studies.
• Unfortunately, the coffee fruit is often discarded in favor of the coffee beans nestled inside, which are typically extracted, roasted and ground up during the coffee-making process.
• Wondering where to buy coffee fruit extract? It’s commonly added to supplements, teas and antioxidant drinks that can be found at health food shops and pharmacies alike. It’s also available in flour form, which can be combined with other flours and swapped into a variety of recipes to give a nutritious boost to your favorite foods.

The post Coffee Fruit Nutrition vs. Coffee Beans: How Do They Compare? appeared first on Dr. Axe.

Although it may not be as well-known as other citrus fruits, the pomelo fruit is a powerhouse of nutrition that has been linked to a long list of health benefits. In fact, promising studies show that this superstar ingredient could potentially help slow signs of aging, reduce cancer cell growth and even balance cholesterol levels.

Not only that, but it’s also a great source of several essential nutrients and can provide a hearty dose of fiber, vitamin C and antioxidants in each and every serving, making it an excellent addition to your weekly meal rotation.

What Is Pomelo Fruit?

The pomelo fruit is a type of citrus fruit that is closely related to the grapefruit. Also known by its scientific name, Citrus maxima or Citrus grandis, the pomelo tree is native to Southern Asia and considered the largest citrus fruit from the rue family.

The skin of the fruit ranges in color from pale green to yellow, and the inside flesh can be either white, red or pink. However, there are several different varieties and hybrids available, all of which vary slightly in terms of size, color and appearance.

Some of the most common varieties include:

• Honey pomelo
• Chandler pomelo
• Florida pomelo
• Jaffa red pomelo
• Pomelit pomelo
• Reinking pomelo

The pomelo taste is very similar to that of the grapefruit, and its benefits are also similar to grapefruit benefits. However, the main difference between the flavor of the pomelo vs. grapefruit is that the pomelo is much more mild and less bitter and tart.

Although the fruit is referred to as “pomelo” in English, it’s also known by a number of other names around the world. For example, it’s commonly referred to as “jabong” in Hawaii and “jambola” in South Asia.

The term “shaddock” is also used in many English-speaking countries.

Nutrition Facts

Pomelo fruit is a good source of several important micronutrients, including vitamin  C, copper, potassium and thiamine. Plus, each serving is low in pomelo calories yet packed with fiber to keep you feeling full between meals.

One one pomelo fruit (about 609 grams) contains approximately the following nutrients:

• Calories: 231
• Total Carbohydrates: 58.6 g
  • Fiber: 6.1 g
• Total Fat: 0.2 g
• Protein: 4.6 g
• Sodium: 6.1 mg (0.3% DV*)
• Vitamin C: 371 mg (412% DV)
• Copper: 0.3 mg (33% DV)
• Potassium: 1,320 mg (28% DV)
• Thiamine: 0.2 mg (17% DV)
• Riboflavin: 0.2 mg (15% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 36.5 mg (9% DV)
• Phosphorus: 104 mg (8% DV)
• Niacin: 1.3 mg (8% DV)

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

In addition to the nutrients listed above, pomelos also contain a small amount of manganese, iron, zinc and calcium.

Health Benefits

1. Boosts Immune Function

Pomelo fruit is a great vitamin C food, an important water-soluble vitamin that plays a key role in immune health. Studies show that getting enough vitamin C in your diet can reduce symptoms and shorten the duration of respiratory tract infections, including the common cold.

Pomelos are also loaded with antioxidants, which are compounds that help block the formation of harmful free radicals in the body to prevent cell damage and oxidative stress. According to one study out of Spain, antioxidants may even protect against damage to immune cells and boost the body’s resistance to infectious pathogens.

2. Supports Digestive Health

Like other fruits and veggies, pomelos are high in fiber, packing nearly two grams into every cup. Fiber is an essential nutrient associated with a number of health benefits, especially when it comes to digestive health.

In fact, research shows your intake of dietary fiber can promote regularity and reduce the risk of digestive conditions, such as hemorrhoids, stomach ulcers and acid reflux.

That’s not all. Dietary fiber extracted from pomelo has been shown to promote intestinal function, both in vitro and in vivo.

3. Protects Against Chronic Disease

Pomelo fruits contain a wide array of antioxidants, including flavonoids such as naringin and naringenin, which are also commonly found in other citrus fruits, like grapefruit, lemons, limes, oranges and yuzu fruit.

Antioxidants are vital to several aspects of health. Not only can they relieve inflammation and reduce symptoms of many autoimmune disorders, but some research also suggests that antioxidants could protect against chronic conditions, such as heart disease, cancer and diabetes.

4. Can Reduce Cholesterol Levels

Several promising animal models have found that adding pomelo fruit to your diet could reduce cholesterol levels and optimize heart health. For instance, a 2019 animal study published in Journal of Toxicology showed that administering pomelo extract to rats was effective at reducing levels of total cholesterol, bad LDL cholesterol and triglycerides, all of which are major risk factors for heart disease.

What’s more, another animal model conducted in China noted that certain compounds extracted from pomelo peels helped improve lipid levels, reduce triglycerides and block weight gain in mice fed a high-fat diet.

Plus, a study in 2022 extracted naringin from pomelo and found it possesses anti-hyperlipidemia potential. The researchers noted that it should be explored for “its potential application as a dietary strategy for hyperlipidemia management in the future.”

5. May Help Fight Cancer Cell Growth

Although more research is needed in humans, some studies in animals have found that the antioxidants and polyphenols found in pomelo fruit could potentially help slow the growth of cancer cells.

For example, a 2018 animal model reported that treating mice with pomelo extract was effective at suppressing tumor growth and protecting immune function. Another study had similar findings, noting that pomelo extract possessed powerful cancer-fighting properties and was able to reduce tumor volume and decrease the number of tumor cells in mice.

Additionally, scientific research shows that the peels of citrus fruits hold flavonoids that may be potential cancer prevention agents. One study even found evidence that carotenoids extracted from pomelo leaves can inhibit melanoma cells A375, showcasing its cancer-fighting potential.

6. Slows Signs of Aging

Pomelo is high in vitamin C and antioxidants, both of which are important compounds that can help slow signs of aging by protecting against damage caused by free radicals. In addition, many varieties are high in gallic acid, which has anti-aging effects.

Plus, some studies have found that pomelo extract could help inhibit the formation of advanced glycation end products, also known as AGEs. Although AGEs are primarily caused by high blood sugar levels, they are also produced during the aging process and thought to contribute to signs of aging, like wrinkles, fine lines and decreased skin elasticity.

7. Contains Antimicrobial Properties

Interestingly enough, some research shows that pomelo could have antimicrobial properties, which could be effective against harmful strains of bacteria and fungus.

Most studies are focused on the effects of essential oils extracted from pomelo fruit, which have been shown to prevent the growth of specific strains of bacteria, such as Staphylococci and Enterobacteriaceae. A study conducted by Vietnam National University also found that pomelo was effective against several types of fungus as well, including Penicillium expansum, a type of blue mold that acts as a plant pathogen.

Recipes

Thanks to its growing popularity, dried and fresh varieties of this tasty fruit can be found at many specialty shops, health food stores and online retailers.

Although it’s most often enjoyed as is for a healthy snack, there are tons of other options available for how to eat pomelo. It works especially well sprinkled over salads and smoothie bowls, but it can also be used to add a burst of flavor to desserts and mixed drinks as well.

Alternatively, try pairing it with other citrus fruits and whipping up a homemade marmalade to spread over your favorite dishes.

Here are a few simple recipes that you can try at home:

• Pomelo with Yogurt and Pistachios
• Pomelo Fruit Smoothie Bowl
• Thai Pomelo Salad
• Five-Citrus Marmalade

Risks, Side Effects and Interactions

Although this delicious citrus fruit can be a great addition to the diet for most healthy adults, there are some who may need to exercise caution when consuming pomelo fruit.

In particular, those with an allergy to citrus fruit should avoid pomelo, as it may trigger side effects like hives, itching, rashes and digestive issues. If you experience these or any other side effects after consuming the fruit, discontinue use immediately, and consult with your doctor.

Like grapefruit, it may also interfere with certain medications, including some types of statins. If you’re taking any medications or have any underlying health conditions, be sure to talk to your doctor before adding this pomelo to your diet.

Final Thoughts

• What is a pomelo? This type of citrus fruit is closely related to grapefruit and has many similarities in terms of taste, texture and appearance.
• Like other citrus fruits, it is highly nutritious. Each serving is low in calories but high in fiber, vitamin C, copper and potassium, along with several other micronutrients.
• Some of the potential pomelo benefits include reduced cholesterol levels, improved immunity, enhanced digestive health, protection against chronic disease, decreased cancer cell growth, slowed signs of aging and reduced microbial growth.
• Pomelo is also incredibly versatile and can be enjoyed as is or used to make smoothies, salads, mixed drinks and desserts.

The post What Is Pomelo Fruit? Top 7 Benefits & How to Eat It 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 Facts

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

A one-cup of canned pumpkin (approximately 245 grams) contains about:

• Calories: 83.3
• Total Carbohydrates: 19.8 g
  • Fiber: 7.1 g
  • Sugar: 8.1 g
• Total Fat: 0.7 g
  • Saturated Fat: 0.4 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 2.7 g
• Sodium: 12.2 mg (0.5% DV*)
• Vitamin A: 1,910 mcg (212% DV)
• Vitamin K: 39.2 mcg (33% DV)
• Copper: 0.3 mg (33% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Iron: 3.4 mg (19% DV)
• Manganese: 0.4 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Magnesium: 56.4 mg (13% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 505 mg (11% DV)
• Riboflavin: 0.1 mg (8% DV)
• Phosphorus: 85.8 mg (7% DV)
• Folate: 29.4 mcg (7% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Calcium: 63.7 mg (5% DV)

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

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.

How to Use (Recipes)

Sometimes you might have trouble finding canned pumpkin puree because it’s become a popular item for autumn baking and holiday prep.

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.

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.

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 carotenoids, 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 (about 200 grams) contains approximately:

• Calories: 104
• Total Carbohydrates: 27.6 g
  • Fiber: 4.8 g
  • Sugar: 20.8 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.5 g
• Sodium: 2 mg (0.1% DV*)
• Vitamin C: 9.2 mg (10% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 214 mg (5% DV)
• Vitamin K: 4.4 mcg (4% DV)

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

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

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 and make it one of the top cholesterol-lowering foods.

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.

They’ve even been associated with better diet quality and reduced risk of obesity in children.

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.

One study even concluded that “apple consumption before meals could improve postprandial hyperglycemia in normal subjects and those with impaired glucose tolerance.”

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.

In addition, as research points out, “High consumption of fruits and vegetables was found to be associated with reduced risk of developing asthma in children and adults. This has been noted specifically for apples and oranges.”

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.

11. May Help Prevent Arthritis

As it turns out, the polyphenols in apple nutrition can be useful in combating arthritis. A 2022 study out of Japan examined the effects of this fruit’s polyphenols on the progression of osteoarthritis on rats.

Researchers found that the apple polyphenols “enhanced cell proliferation and hyaluronan production. This indicates that AP may improve synovial conditions in OA and suppress OA progression. These effects may be attributed to the antioxidant and anti-inflammatory properties of [apple polyphenols.”

Other research has found that dietary fruit intake, including apples, “demonstrates a protective role of fruits and their polyphenols in pre-clinical, clinical and epidemiological studies of [osteoarthritis] and [rheumatoid arthritis].”

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

Types of Apples

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.

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:

• Calories: 17.5
• Total Carbohydrates: 4.2 g
  • Fiber: 1.9 g
  • Sugar: 2 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.07 g
  • Monounsaturated Fat: 0.02 g
  • Trans Fat: 0 g
• Protein: 0.4 g
• Sodium: 5 mg (0.2% DV)
• Vitamin C: 5.4 mg (6% DV)
• Iron: 0.3 mg (2% DV)
• Vitamin A: 11.5 mcg (1% DV)
• Potassium: 62.6 mg (1% DV)

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

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.

Favored for its sweet flavor, stellar nutrient profile and pocket-sized portability, the tangerine fruit is one of the most beloved fruits on the market.

In addition to boasting a wide array of important vitamins and minerals, including a few servings of tangerine fruit in your diet may even boast health benefits like a reduced risk of kidney stones, lower cholesterol levels and enhanced immunity.

Ready to learn more? Here’s what you need to know about tangerines, plus some simple ways you can eat and enjoy this super healthy citrus fruit and how to discern tangerine fruit nutrition from orange nutrition.

What Is a Tangerine?

The tangerine is a type of citrus fruit that is closely related to the orange, lemon, lime and grapefruit. Although the tangerine tree was first grown and cultivated in Florida in the 1800s, the fruit is named after the city of Tangier because it was imported through Morocco.

In the United States, the term “tangerine” is often used interchangeably with “mandarin.” However, the two are actually different types of fruit, and tangerines are technically considered a specific variety of mandarin.

Tangerines are also confused with clementines. The key difference between the tangerine vs. clementine is that, while tangerines are a variety of mandarin oranges, clementines are actually a hybrid of mandarins and sweet oranges.

There are several distinct types of tangerines available, each of which varies slightly based on its specific flavor and color, along with when and where it’s grown.

Some of the common types of tangerines include:

• Pixie
• Dancy
• Kara
• Algerian
• Wilking
• Encore
• Kinnow
• Satsuma
• Honey

Typically, tangerines are small and have a thin peel that is dark orange in color. However, many people wonder: Do tangerines come in different colors?

Take a look at the many tangerine fruit images out there, and you’ll notice there’s a bit of variety. In particular, green tangerine fruit is relatively common, which is caused by the production of chlorophyll in the peel.

Other hues of orange and yellow can also be spotted on supermarket shelves, depending on the specific variety of fruit.

Tangerine Fruit vs. Orange

Although the two fruits are often confused for one another, there are several differences that set the tangerine vs. orange apart.

For starters, oranges tend to grow much larger and are more firm when ripe. Tangerines, on the other hand, are small, less round and softer when they’re ready to be enjoyed.

Because of their loose skin, tangerines are generally easier to peel than oranges and can even be peeled by hand for an easy snack on the go.

The distinct tangerine color can also help distinguish this flavorful fruit from oranges. While oranges are typically more orange or yellow in color, tangerines are a bit darker and sometimes have a tinge of red in their peels.

Both fruits also have several different varieties, each of which brings its own unique taste to the table. As a general rule of thumb, though, tangerines are generally sweeter and a bit less sour and tart than most types of oranges.

However, when it comes down to it, both tangerines and oranges make great additions to a balanced diet. Both of these vitamin C foods contain a similar nutrient profile and can boost your intake of fiber and antioxidants, which are important to maintaining overall health.

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

Nutrition Facts

The tangerine nutrition profile is a good source of several important vitamins and minerals. Each serving provides a low amount of tangerine calories, yet is high in vitamin C.

Tangerines also supply an array of other nutrients as well, including copper, vitamin B6, thiamine and folate.

One medium tangerine (approximately 88 grams) contains about:

• Calories: 46.6
• Total Carbohydrates: 11.7 g
  • Fiber: 1.6 g
  • Sugar: 9.3 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 0.7 g
• Sodium: 1.8 mg (0.1% DV*)
• Vitamin C: 23.5 mg (26% DV)
• Copper: 0.04 mg (4% DV)
• Vitamin B6: 0.07 mg (4% DV)
• Thiamine: 0.05 mg (4% DV)
• Folate: 14.1 mcg (4% DV)
• Potassium: 146 mg (3% DV)
• Vitamin A: 29.9 mcg (3% DV)
• Calcium: 32.6 mg (3% DV)
• Magnesium: 10.6 mg (3% DV)
• Riboflavin: 0.03 mg (2% DV)

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

In addition to the nutrients listed above, tangerines also contain a small amount of niacin, phosphorus and vitamin E.

Benefits/Uses

1. Support Immune Function

Like other citrus fruits, tangerines are high in vitamin C. In fact, just one medium tangerine can supply up to 26 percent of the amount of vitamin C that you need over the course of an entire day.

Vitamin C plays a central role in many aspects of health, but it’s most notable for its impact on immune function. According to one study conducted in Basel, Switzerland, getting enough vitamin C each day could help reduce symptoms and shorten the duration of common respiratory conditions like the cold.

Not only that, but a deficiency in this key vitamin can even lead to reduced resistance against illness and infection as well. In addition, citrus fruits are rich in flavonoids that work well for immunoregulation.

2. High in Antioxidants

One of the top tangerine fruit benefits is its impressive standing as a high-antioxidant food. Antioxidants are powerful compounds that help fight free radical damage in the body to reduce the risk of inflammation and chronic conditions like cancer, diabetes and heart disease.

Research shows that tangerines are a great source of several antioxidant compounds, including naringin, naringenin, nobelitin, narirutin and hesperidin. Tangerines are also loaded with vitamin C, a water-soluble vitamin that acts as an antioxidant to protect cells from oxidative damage.

3. Promote Regularity

With 1.6 grams of fiber packed into each medium fruit, adding tangerines to your daily diet is a great way to support regularity and enhance digestive health.

Fiber moves through the gastrointestinal tract undigested, keeping things moving while also bulking up the stool to promote easier passage. In addition to preventing constipation, upping your intake of high-fiber foods may also reduce the risk of other digestive issues as well, including hemorrhoids, stomach ulcers and diverticulitis, a condition that causes inflammation in the digestive tract.

In addition, citrus has been shown to combat inflammatory bowel disease and related issues.

4. Protect Against Kidney Stones

Kidney stones are hard mineral deposits that form in the kidneys, causing symptoms like sharp pain, nausea, vomiting and blood in the urine as they are excreted out of the body. There are several different types of kidney stones, but some may actually be caused by low levels of citrate in the urine.

Including a variety of citrus fruits, including tangerines, in your diet can help increase citrate levels in the urine to minimize your risk of this painful condition. In fact, one study published in the journal Urology even found that consuming higher amounts of citrus fruits was linked to a lower risk of developing kidney stones over time.

5. Enhance Heart Health

Thanks to their content of antioxidants, fiber and vitamin C, some research suggests that adding tangerines to your diet can help keep your heart healthy and strong.

For instance, one review in Chemistry Central Journal noted that the flavonoids found in citrus fruits could help reduce levels of cholesterol and triglycerides in the blood, both of which are major risk factors for heart disease. What’s more, another study out of Japan analyzed the diets of over 10,000 men and women and reported that frequent consumption of citrus fruits was tied to a lower risk of heart disease and stroke.

The hesperidin found in the tangerine fruit also plays a role in modulating cardiovascular disease risk factors, as shown in several animal studies.

How to Eat (Plus Recipes)

There are tons of different options for how to add this flavorful fruit to your diet.

Because it’s so easy to peel by hand, it makes an awesome snack all on its own to help keep you going between meals. You can also separate the segments of the fruit and add them to salads, smoothies, baked goods and main courses alike.

If you’re feeling creative, you can also try using tangerines to make marmalades, jams and cocktails to add a burst of citrusy flavor and sweetness.

Alternatively, try breaking out the juicer to make some freshly squeezed tangerine juice to start your morning off on the right foot.

Tangerine essential oil is also available, which can be added to diffusers, air fresheners or face cleansers as part of a natural skincare routine. Try swapping it in for mandarin essential oil in your favorite homemade serums for scars, stretch marks and acne.

Need more ideas for how to incorporate tangerines into your diet? Here are a few delicious recipes to get you started:

• Kuri Squash Salad with Tangerine Dressing
• Gluten-Free Tangerine Cake
• Sweet & Sour Tangerine Chicken
• Roasted Asparagus and Tangerines
• Tangerine Mango Smoothie

Risks and Side Effects

In moderation, tangerines can be enjoyed as part of a healthy, balanced diet. However, there are several side effects that need to be considered as well.

For starters, tangerines are highly acidic and could cause tooth enamel to erode over time.

According to one study out of South Africa, consuming high amounts of citrus fruits could also be linked to a higher risk of developing cavities. Therefore, it’s important to keep your consumption in moderation and enjoy with a variety of other healthy fruits and vegetables.

Additionally, it’s important to keep in mind that fruit juice is also lower in fiber than whole fruit. While a serving or two of tangerine juice can help supply a range of important vitamins, minerals and antioxidants to your diet, it may not carry the same health benefits due to its lack of fiber.

Because each serving of fruit juice also contains a concentrated amount of calories and fructose, it could also contribute to weight gain and liver problems over time if consumed in excess amounts.

Conclusion

• Tangerines are a type of citrus fruit similar in size and appearance to mandarin oranges.
• Although many people use the terms tangerine vs. mandarin interchangeably, tangerines are actually considered a specific variety of mandarin oranges.
• There are several different varieties of tangerines, which can cause variations in flavor and different colored tangerine fruit.
• In addition to being rich in antioxidants, tangerines may also reduce the risk of kidney stones and enhance immune function, heart health and regularity.
• The tangerine nutrition profile also contains a low amount of tangerine calories along with a range of micronutrients like vitamin C, copper, vitamin B6, thiamine and folate.
• Not only does the tangerine fruit make a quick and convenient healthy snack, but it’s also highly versatile and can be added to salads, smoothies, salad dressings and desserts.

The post Tangerine Fruit: Benefits, Nutrition & How It Compares to an Orange appeared first on Dr. Axe.

Although it’s been cultivated in North America for centuries, few people have heard of the pawpaw fruit, let alone ever tried it. However, there are plenty of reasons that this unique fruit definitely deserves a spot on your next shopping list.

Not only is it packed with nutrients, but it also boasts a creamy texture and sweet flavor that is described as a mix of pineapple, banana and mango. Plus, pawpaws may even come with some serious health benefits — similar to the benefits of pineapple — and could help protect against bone loss, anemia, high blood sugar levels and more.

Ready to learn more? Keep reading for more pawpaw tree facts, plus some tasty ways to add this unique ingredient to your diet.

What Is Pawpaw Fruit?

Pawpaws, also known as paw paw fruit or Asimina triloba, are considered the largest edible fruit native to North America. Measuring up to six inches long with large, black or brown seeds and soft, pale yellow flesh, the fruit has a sweet flavor that is often compared to pineapple, mango, banana or cantaloupe.

So where do pawpaw trees grow?

Pawpaw trees are commonly found throughout the eastern United States and Canada. However, you can also find them in many other areas, including the South and Midwest.

The fruits were originally cultivated by several tribes of Native Americans. Although few people today have never even heard of pawpaws, they were actually believed to have been a favorite dessert of George Washington at one point.

Because of their soft texture and sweet flavor, they are often enjoyed raw or chilled. They are also added to many dessert recipes and can be used to make ice cream, sorbet or jam.

Keep in mind that, although the terms pawpaw and papaya are often used interchangeably, the two are actually unrelated. Unlike the pawpaw fruit, papayas are a tropical fruit that are thought to originate in southern Mexico and Central America.

Related: Cherimoya Fruit for Digestion, Eye Health & More

Types/Varieties

There are several specific cultivars of the pawpaw tree, each of which offers its own distinct flavor, texture and appearance.

Here are a few of the most common pawpaw varieties:

• Taylor
• Sunflower
• Shenandoah
• Rebecca’s Gold
• Davis
• Rappahannock
• Mitchel
• Mary Foos Johnson
• Susquehanna

Nutrition Facts

Pawpaw fruit is a great source of several important nutrients, including manganese, copper, iron and magnesium.

A 3.5-ounce serving of pawpaw fruit (approximately 100 grams) contains about:

• Calories: 80
• Total Carbohydrates: 18.8 g
  • Fiber: 2.6 g
• Total Fat: 1.2 g
  • Saturated Fat: 0.4 g
  • Polyunsaturated Fat: 0.3 g
  • Monounsaturated Fat: 0.5 g
  • Trans Fat: 0 g
• Protein: 1.2 g
• Manganese: 2.6 mg (113% DV)
• Copper: 0.5 mg (56% DV)
• Iron: 7 mg (39% DV)
• Magnesium: 113 mg (27% DV)
• Vitamin C: 18.3 mg (20% DV)
• Zinc: 0.9 mg (8% DV)
• Riboflavin: 0.1 (8% DV)
• Potassium: 345 mg (7% DV)
• Niacin: 1.1 mg (7% DV)
• Calcium: 63 mg (5% DV)

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

In addition to the nutrients above, pawpaw fruit also contains some phosphorus, thiamine and vitamin A.

Benefits/Uses

1. High in Antioxidants

Antioxidants are compounds that can help protect cells against free radical damage, and pawpaws are high-antioxidant foods. Some research has found that antioxidants may play a key role in overall health and could aid in the prevention of chronic conditions, like autoimmune disorders, heart disease and cancer.

Pawpaws are loaded with powerful antioxidants that can help support better health. In fact, one in vitro study analyzed the pulp of the pawpaw fruit and found that it contained several antioxidants, such as epigallocatechin, epicatechin and p-coumaric acid.

2. May Block Microbial Growth

In addition to their antioxidant content, pawpaws may also possess potent antimicrobial properties as well. According to a study published in Journal of Food Science, pawpaw extract was able to block the growth of Corynebacterium xerosis and Clostridium perfringens, two strains of pathogenic bacteria that can cause illness and infections in humans.

3. Helps Prevent Iron Deficiency Anemia

Pawpaws are a great source of iron, an important nutrient that is involved in the production of healthy red blood cells. A deficiency in this key micronutrient can cause iron deficiency anemia, a condition characterized by weakness, fatigue, brittle nails and shortness of breath.

Not only that, but pawpaws are also high vitamin C foods, packing 20 percent of the recommended daily value in each 3.5-ounce serving. Vitamin C boosts the absorption of iron in the body, which can help protect against iron deficiency anemia.

4. Preserves Bone Health

Each serving of pawpaw fruit is loaded with nutrients that are important for maintaining bone density and preventing issues like osteoporosis. Manganese, for instance, is involved in bone formation and can help keep bones strong.

Several other minerals found in pawpaws can also help prevent bone loss. In fact, some studies show that taking manganese with copper, zinc and calcium — all of which are found in pawpaw fruit — can effectively reduce bone loss in older women.

5. Promotes Better Blood Sugar Control

Pawpaw fruit is rich in manganese, which is an important micronutrient that plays a central role in maintaining blood sugar control. Promising research even suggests that adding more manganese to your diet could potentially aid in the prevention of type 2 diabetes.

According to an animal model published in Endocrinology, supplementing with manganese was found to protect against diabetes by enhancing the secretion of insulin, a hormone that helps transport sugar from the bloodstream to the cells. What’s more, one study of nearly 4,000 people found that manganese levels were significantly lower in those with type 2 diabetes, suggesting that manganese may be involved in regulating blood sugar levels.

6. Supports Healthy Digestion

With 2.5 grams of fiber packed into each serving, adding pawpaw fruit to your diet can help support better digestive health as a high-fiber food. This is because fiber moves through the body slowly, adding bulk to the stool to prevent constipation and promote regularity.

In addition, increasing your intake of fiber can also enhance the health of the gut microbiome while also protecting against digestive conditions like hemorrhoids, diverticulitis, stomach ulcers and acid reflux.

The phytonutrients in the fruit also help with digestion.

7. Kills Lice

Pawpaw has popped up in several shampoo and skin care products recently, and for good reason. In fact, preliminary research suggests that pawpaw extract could help effectively eliminate lice to relieve symptoms like itching and scratching.

A 2002 study out of Spanish Fork, Utah evaluated the effects of an herbal shampoo containing pawpaw extract on lice and nits, or lice eggs. According to the study, the shampoo was 100 percent effective at removing lice and nits in 16 people when applied topically.

8. Reduces Cancer Cell Growth

Although more research is needed, some studies suggest that pawpaw could be as effective as other fruits, such as soursop, to help reduce the growth of cancer cells in vitro.

For instance, one test-tube study found that pawpaw extract was able to block several signaling pathways that are key to cancer growth. Meanwhile, other research indicates that pawpaw contains specific compounds like acetogenins, which can inhibit the growth and spread of cancer cells.

Another study determined that “pawpaw extracts are natural therapeutic agents that may be used for the prevention and treatment of gastric and cervical cancers, and encourage further studies on the anti-inflammatory potential of the pawpaw tree.”

However, keep in mind that these studies are conducted using concentrated forms of pawpaw. Therefore, more research is needed to determine whether or not adding pawpaw to your diet can offer the same health benefits.

How to Add to Diet (Recipes)

Wondering where to buy pawpaw fruit? Pawpaws can be purchased at many farmers markets and specialty shops.

Alternatively, you can also try growing your own at home by finding a pawpaw tree for sale or planting some pawpaw seeds in your garden.

Once you’ve gotten your hands on this delicious fruit, there are a number of different ways that you can add it to your diet. Because of its rich, creamy texture and the sweet pawpaw taste, it can be enjoyed raw or chilled and eaten with a spoon as a simple snack.

It can also be incorporated into a number of baked goods and desserts, including sorbet, ice cream, bread or muffins.

Pawpaw also works well paired with other fruits to make a sweet salsa or swapped in for other ingredients to make a big batch of jam. You can also try throwing it into your next smoothie or juice for a sweet and refreshing drink.

Need more ideas? Here are a few other delicious pawpaw recipes that you can try at home:

• Simple Pawpaw Salsa
• Pawpaw Pudding
• Pineapple Pawpaw Drink

Risks and Side Effects

Some people report that pawpaw fruit can cause nausea when consumed before reaching peak ripeness or when eaten overripe. Other common side effects of pawpaw consumption can include hives, headaches, vomiting and faintness.

When applied topically, pawpaw extract may also cause symptoms like redness and itching on the skin. For this reason, it’s important to try a small amount first to assess your tolerance and gradually increase your intake.

If you notice any adverse side effects, consider decreasing your intake or discontinuing consumption altogether.

Finally, note that the seeds, bark and leaves of the pawpaw plant contain compounds like alkaloids, which can be toxic if consumed in high amounts. Therefore, it’s best to thoroughly remove the seeds prior to consumption.

Conclusion

• Pawpaw fruit is a type of fruit native to North America that has a sweet flavor and creamy flesh.
• It’s a good source of several nutrients, including manganese, copper, iron, magnesium and vitamin C.
• It’s also rich in antioxidants and may help block the growth of cancer cells and bacteria, kill off lice, protect against iron deficiency anemia and bone loss, promote better blood sugar control, and improve digestive health.
• Pawpaw can be found at many farmers markets or even grown at home.
• It makes a great simple snack and can also be incorporated in a variety of recipes such as baked goods and desserts.

The post Pawpaw Fruit: 8 Reasons to Add This Antioxidant Powerhouse to Your Diet appeared first on Dr. Axe.

Although most people have never even heard of quince fruit, it’s a flavorful food that has been around for centuries. Besides being a staple in many traditional forms of medicine, it has also been enjoyed since biblical times and was considered a prominent part of the diet for ancient Greeks and Romans alike.

In recent years, a slew of studies have confirmed the benefits effects of this powerful fruit, with research showing that it could offer a variety of benefits, from improved regularity to better heart health.

So what does quince taste like, and what is it good for? Keep reading for more about this unique ingredient and how you can incorporate it into your diet.

What Is Quince Fruit?

Also known by its scientific name, Cydonia oblonga, quince is a type of fruit that is lumpy, pear-shaped and bright green, with a hue that is similar to a Golden Delicious apple. Although it’s often considered a cross between an apple and a pear, it has a stronger aroma, firmer texture and a tough, spongy flesh.

There are many different cultivars of the fruit, including Vranja, Champion, orange and pineapple quince fruit, all of which offer slight variations in taste, texture and appearance.

In addition to its delicious fruit, the quince tree is also grown as an ornamental plant, thanks to its pale pink quince flower blossoms. Note that this plant is not to be confused with flowering quince, a type of quince bush that belongs to a different species of plants and is grown for its bright red flowers.

Interestingly enough, the quince fruit actually has an incredibly rich history. In fact, it’s believed that the apples referred to in the Garden of Eden and the Song of Solomon in the Bible were actually quinces.

In ancient Greece, the quince plant became a symbol of love and fertility and was even considered a staple in weddings. According to Greek legend, the Golden Apple of Discord that triggered the Trojan War was not actually an apple, but a quince fruit.

Nutrition Facts

Quince fruit is a great source of vitamin C and fiber. It also contains a wealth of other important nutrients, including copper, potassium and iron.

One quince fruit (about 92 grams) contains approximately:

• Calories: 52.4
• Total Carbohydrates: 14.1 g
  • Fiber: 1.8 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.05 g
  • Monounsaturated Fat: 0.03 g
  • Trans Fat: 0 g
• Protein: 0.4 g
• Sodium: 3.7 mg (0.2 % DV)
• Vitamin C: 13.8 mg (15% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 181 mg (4% DV)
• Iron: 0.6 mg (3% DV)
• Magnesium: 7.4 mg (2% DV)
• Phosphorus: 15.6 mg (1% DV)

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

In addition to the nutrients listed above, quince fruit also contains a small amount of vitamin A, thiamine, niacin, pantothenic acid, calcium and selenium.

Health Benefits

1. Rich in Antioxidants

Quince fruit is a great source of antioxidants, which are powerful compounds that help neutralize disease-causing free radicals and protect against chronic disease.

Not only is the fruit rich in vitamin C, a water-soluble vitamin with antioxidant properties, but it’s also a good source of other antioxidants, including caffeoylquinic acid and rutin.

2. May Help Relieve Constipation

In traditional medicine, the seeds of the quince fruit were often used to treat digestive disorders, such as constipation and diarrhea. More recent research has confirmed the medicinal properties of the fruit and seeds, noting that quinces could help relieve constipation and support regularity.

One animal model showed that the seed extract helped increase the movement of the digestive tract while also enhancing muscle relaxation. It also helped activate certain receptors in the gut to stimulate contractions, which could help prevent constipation.

The fruit is also rich in fiber, which helps add bulk to the stool to treat constipation. According to a review published in the World Journal of Gastroenterology, getting more fiber in your diet could help increase stool frequency in those with constipation.

3. Fights Bacteria

Several studies have found that this powerful fruit could help block the growth of harmful bacteria in the body. For instance, one in vitro study showed that quince juice helped inhibit the growth of Helicobacter pylori, a strain of bacteria that can cause sores and ulcers to develop in the lining of the stomach.

Similarly, another in vitro study found that extracts of the fruit and seeds could help protect against several other strains of bacteria, including Escherichia coli, Klebsiella pneumonia, S. aureus and Enterobacters aerogenes, all of which are pathogenic types of bacteria that can cause infection and illness in humans.

4. Promotes Heart Health

Some research has found that this powerful fruit could help support better heart health. One animal model out of Iran, for example, found that administering extracts of the fruit to rats with diabetes helped reduce levels of total cholesterol, bad LDL cholesterol and triglycerides, all of which are major risk factors for heart disease.

Another animal model showed that extracts of the leaves and fruit were effective at reducing blood pressure in rats, which is another issue that can contribute to heart disease.

5. Supports Wound Healing

Historically, quince seeds and leaves were used to help support wound healing and promote tissue repair. More recently, several studies have confirmed that this fruit could possess powerful healing properties.

One in vitro study found that the seeds were able to act as wound-healing agents by stimulating the growth of new tissue after injury. Not only that, but another animal study also found that applying seed extract ointment topically was effective at healing second-degree burn wounds in mice.

However, despite these promising results, more research is needed to determine whether or not consuming the fruit as part of a balanced diet provides the same benefits.

6. Prevents GERD

Gastroesophageal reflux disease (GERD) is a condition that occurs when stomach acid flows back up into the esophagus, causing symptoms like heartburn, nausea and belching.

Promising research suggests that quince fruit could aid in the treatment and prevention of GERD. For example, a 2018 study published in Journal of Obstetrics and Gynaecology showed that taking quince after meals was as effective as a prescription medication used to treat GERD in pregnant women.

Another study out of Iran had similar findings, reporting that quince syrup was as effective as a common medication in reducing symptoms of GERD in children and infants.

Challenges/Downsides

One of the biggest challenges when it comes to this flavorful fruit is its preparation. Because of its odd shape and firm flesh, the fruit can be fairly difficult to cut up.

Additionally, even when fully ripe, quince fruit is completely inedible raw. It needs to be cooked in order to soften it up, which gives it a sweeter flavor and tender texture.

It’s not quite as popular as other fruits like apples, oranges and pears, which can make finding quince in your local supermarket a bit of a challenge. However, with a bit of extra effort and some luck, you can start to reap the rewards of this fragrant fruit.

How to Use (Recipes)

Wondering where to buy quince? Although quinces can be difficult to find, the farmers market or the produce section of your local health food store may be your best bet.

In addition to the fresh fruit, you can also find dried varieties and many other products like quince jam or quince paste at many online retailers.

There are plenty of options for how to eat quince fruit to take advantage of its unique flavor, but poaching it is one of the simplest methods. Here’s how to poach a quince:

1. Cut the fruit into quarters.
2. Remove the core and seeds.
3. Slice off any soft spots.
4. Fill a saucepan with water, and bring it to a boil.
5. Add the fruit and let it simmer for 40–50 minutes until it becomes tender.

Because of its unique, tart quince taste, the fruit works well sprinkled over salads or as a quick topping for yogurt or oatmeal. Thanks to its high content of pectin fiber, it’s also well-suited for recipes like quince jelly, jam or marmalade as well.

Quince cheese is a type of thick, jelly-like paste that is made from the pulp of the fruit. It’s considered a delicacy in several different countries around the globe and is often spread over bread, served alongside cheese or used as a filling for pastries.

There are many other different options to enjoy this incredible ingredient as well. Here are a few other quince recipes that you can try out to get started:

• Quince Tarte Tatin
• Quince-Ginger Compote
• Quince Crumble Tart
• Turkish Quinces

Risks and Side Effects

For most healthy adults, quince fruit can be a nutritious and delicious addition to a well-rounded diet. However, there are several side effects that are important to consider.

Because it’s closely related to other fruits like apples, pears, apricots, plums and peaches, it’s best to exercise caution when eating quince if you are allergic to any of these other types of fruit. If you experience any adverse side effects like itching, wheezing or hives, discontinue use immediately, and consult with your doctor.

Additionally, because it contains a special type of fiber called mucilage, it’s important to avoid taking medications with quince, as it can impair their absorption and reduce their effectiveness. Ideally, try taking medications at least one hour before or after consuming quince fruit.

Final Thoughts

• What is a quince? Also known by its scientific name, Cydonia oblonga, quince is a type of fruit that is similar to apples and pears, but it has a firmer texture and spongy flesh.
• It’s rich in vitamin C, fiber and antioxidants. It also contains a small amount of several other micronutrients, including copper, potassium and iron.
• Potential quince benefits include decreased bacterial growth, improved heart health, faster wound healing, and relief from constipation and GERD.
• On the other hand, it is a bit harder to use and prepare than other fruits and needs to be consumed cooked rather than raw.
• Although it can be somewhat tricky to find, this delicious fruit is incredibly versatile and can be included in a wide variety of different recipes.

The post What Is Quince Fruit? Top 6 Benefits + How to Eat It appeared first on Dr. Axe.

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

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

What Are Peaches?

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

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

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

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

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

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

Peach Nutrition Facts

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

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

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

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

Benefits of Peaches

1. Combats Free Radicals

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

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

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

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

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

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

2. Helps Fight and Prevent Cancer

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

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

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

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

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

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

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

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

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

3. Can Help Prevent Dangerous Heart-Related Conditions

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

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

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

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

4. Helps Reduce Inflammation

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

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

5. Can Help Relieve Gut Disorders

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

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

6. Can Destroy Candida Fungus

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

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

7. Supports Healthy Eyes

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

Related: Cherimoya Fruit for Digestion, Eye Health & More

History

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

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

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

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

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

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

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

Uses

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

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

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

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

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

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

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

Recipes

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

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

Risks and Side Effects

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

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

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

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

Final Thoughts

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

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

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

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

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

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

What Is Dragon Fruit?

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

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

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

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

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

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

Nutrition Facts

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

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

A 100-gram serving of dragon fruit contains approximately:

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

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

It also contains phosphorus and other vitamins and minerals.

Benefits

1. Potential Immune Booster

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

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

2. Digestion Helper

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

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

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

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

3. Diabetes Management and Prevention

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

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

4. Heart-Healthy

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

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

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

5. Keeps You Looking Youthful

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

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

6. Potential Cancer Prevention

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

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

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

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

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

How to Eat

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

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

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

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

Risks and Side Effects

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

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

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

Final Thoughts

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

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

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

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

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

What Is A Bell Pepper?

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

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

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

Bell Pepper Nutrition Facts

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

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

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

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

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

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

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

Health Benefits

1. Can Help Manage Weight

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

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

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

2. May Reduce Risk of Chronic Disease

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

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

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

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

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

3. Supports Healthy Eyes

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

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

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

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

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

4. May Help Improve Immunity

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

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

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

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

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

5. Helps Maintain Mental Health

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

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

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

6. Helps Keep Skin Glowing and Healthy

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

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

7. Promotes Healthy Pregnancy

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

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

Interesting Facts

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

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

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

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

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

How to Add to Diet

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

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

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

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

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

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

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

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

Here are some more bell pepper recipes to try:

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

Risks and Side Effects

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

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

Final Thoughts

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

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

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

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

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

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

Cucumber Nutrition Facts

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

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

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

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

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

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

Health Benefits

1. Good Source of Cancer-Fighting Antioxidants

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

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

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

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

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

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

2. High in Nutrients but Low in Calories

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

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

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

3. Helps Detoxify the Body

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

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

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

4. Hydrates and Soothes Skin

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

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

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

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

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

5. Helps Depuff Swollen Eyes

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

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

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

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

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

6. Helps Improve Metabolic/Heart Health

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

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

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

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

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

7. Improves Digestion and Relieves Constipation

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

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

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

8. Helps Alkalize the Blood

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

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

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

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

9. Supports Strong Bones

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

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

10. Helps Prevent or Treat Headaches

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

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

Types of Cucumbers

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

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

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

History

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

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

Cucumber vs. Zucchini vs. Spinach

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

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

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

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

Spinach nutrition is packed with nutrients, including:

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

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

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

Related: Winter Melon for Digestion, Weight Loss & More

How to Grow

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

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

Tips for Growing Cucumbers:

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

Recipes

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

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

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

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

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

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

Here are other healthy cucumber recipes to get you started:

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

Risks and Side Effects

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

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

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

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

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

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

Conclusion

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

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

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

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

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

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

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

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

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

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

Cantaloupe Nutrition Facts

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

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

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

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

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

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

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

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

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

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

Health Benefits

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

1. Great Source of Vitamin A and Vitamin C

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

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

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

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

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

2. Fights Cancer with Powerful Phytochemicals

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

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

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

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

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

3. Contains Anti-inflammatory Properties

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

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

4. May Help Prevent Heart Disease

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

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

5. Boosts Immunity

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

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

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

6. Helps Muscle Recovery and Stamina

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

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

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

7. Protects Eye Health

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

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

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

8. Protects Skin Health

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

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

9. Good for Digestion

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

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

10. Helps the Body Detox

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

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

11. Restores the Body’s pH Level

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

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

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

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

12. Low in Calories and Helps Support Weight Management

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

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

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

History

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

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

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

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

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

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

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

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

Related: Winter Melon for Digestion, Weight Loss & More

Cantaloupe vs. Honeydew vs. Papaya

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

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

Both contain significant amounts of folate.

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

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

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

How to Add to Diet

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

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

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

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

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

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

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

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

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

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

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

Cantaloupe Recipes

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

Try using cantaloupe in some of these recipes:

• Cold Melon Berry Soup
• Cantaloupe Sorbet Recipe
• Triple Melon Smoothie

Risks and Side Effects

You should not consume cantaloupe if you have a melon allergy. Research shows that people with a melon allergy typically also have a pollen allergy, and some are also allergic to unrelated fruits, such as peaches.

It can be safer to purchase a whole melon and cut it up yourself rather than purchasing pre-cut melon. Pre-cut fruits and vegetables have been linked to an increased risk of salmonella poisoning.

If you’re worried about your pet getting a hold of a piece of cantaloupe,  you don’t have to be. Can dogs have cantaloupe? Yes, they can, and it may even boost their eyesight.

What about cats? Cats can also safely consume some cantaloupe in moderation.

Final Thoughts

• Calories in cantaloupe per serving are low, but cantaloupe nutrition per serving is very impressive and includes vital nutrients like vitamin A, vitamin C, potassium, folate, magnesium, B vitamins and more.
• In traditional Ayurvedic medicine, melons like cantaloupe are known for their cooling and clarifying properties.
• Benefits of cantaloupe include:
  • Great source of disease-fighting antioxidants
  • Cucurbitacins, which have been shown to fight some types of cancer
  • Anti-inflammatory properties
  • May help prevent heart disease
  • Boosts immunity
  • Great source of the electrolyte potassium
  • Protective for eye health
  • Can help to reduce skin cancer risk
  • Great for digestion and detoxification
  • Alkalizes the body and supports weight management

The post Cantaloupe Nutrition: The Phytonutrient Powerhouse You May Be Overlooking appeared first on Dr. Axe.

Tomatoes are considered to be the most important non-starchy “vegetable” in the American diet, according to some health researchers. Why? Because of the power of tomato nutrition.

Did you know that it’s believed over 7,500 different tomato species are grown around the world today? You’ve probably heard before that, botanically speaking, tomatoes are actually a fruit and not a vegetable. In fact, technically they’re considered berries, although strangely a longstanding United States law dating back to the late 1800s classifies them as a vegetable.

Tomatoes have a long history dating back thousands of years to around the time of 500 B.C. in Mexico, where they were a staple crop for the Aztecs and eaten along with beans and corn. Aztecs and other peoples in the Mesoamerica area used the slightly sweet “fruit” in many diverse ways and even held tomatoes in high spiritual regard. Tomato seeds were believed to be “blessed with powers of divination.”

Tomatoes are one of those easy-to-use anti-inflammatory foods that luckily taste great, too.

What are the health benefits of tomatoes? According to the Department of Food Sciences at North Carolina State University, in regard to a study on tomato nutrition, “Tomatoes are the second most produced and consumed vegetable nationwide and ­are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.”

Tomato Nutrition Facts

Tomatoes (which have the scientific name Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.

Today, tomatoes are one of the most common vegetables (or fruits) grown in people’s gardens in the United States. Tomato plants even have a reputation for “out-producing the needs of the growers” because they tend to take off and grow loads of tomatoes all at once during the summer months.

“Heirloom” tomatoes have especially become popular among home gardeners and organic producers in recent years since they come in a variety of bright colors, varying tastes and sizes.

China, India, the U.S and Turkey are now the leading growers of tomatoes worldwide. Types of tomatoes that are grown around the world include:

• Roma
• Beef steak
• Cherry
• Grape
• Cocktail
• Heirloom
• San Marzano
• Campari
• Valencia
• Romanesco
• Kumato
• Tomatoes on the vine
• Black krim
• Cherokee
• Brandywine
• Sungold

How many carbs are in tomatoes? How much sugar is in a tomato? Let’s take a look at tomato nutrition data provided by the U.S. Department of Agriculture.

One medium red, ripe, raw tomato (approximately 123 grams) has about:

• Calories: 22.1
• Total Carbohydrates: 4.8 g
  • Fiber: 1.5 g
  • Sugar: 3.2 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.04 g
  • Trans Fat: 0 g
• Protein: 1.1 g
• Sodium: 6.2 mg (0.03% DV)
• Vitamin C: 16.9 mg (19% DV)
• Vitamin K: 9.7 mcg (8% DV)
• Vitamin A: 51.7 mcg (6% DV)
• Potassium: 292 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Folate: 18.4 mcg (5% DV)
• Manganese: 0.1 mg (4% DV)

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

Tomato nutrition also includes some vitamin E, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, phosphorus, zinc, copper and more.

Based on their nutrient content, why are tomatoes good for you? Not only is tomato nutrition low in calories and a good source of vitamin C and vitamin K, but tomatoes also considered a high-antioxidant food and one of the best sources of the phytonutrient called lycopene in the world.

Lycopene is closely tied to enhanced immunity and cancer risk reduction. Although most people correlate lycopene with deeply colored red tomatoes, it’s believed to present in equally high quantities in organic yellow, green or orange tomatoes.

Lycopene found in tomato nutrition has well-researched beneficial effects when it comes to stalling cancerous tumor growth. Adults with cancer who have participated in studies commonly show signs of cancer regression and tumor size when supplementing with high doses of lycopene.

Research has shown that when lycopene supplements are given to men who already have existing prostate cancer, the lycopene helps reduce the size of the tumors and stop the spreading of cancerous cells.

While lycopene is most researched in regard to tomato nutrition benefits and prostate cancer prevention, it’s beneficial for defending against other types, too. Strong evidence indicates that higher lycopene intake can help protect against lung, stomach, colon, oral, breast and cervical cancers.

Additionally, tomatoes supply many other forms of antioxidants and a wide range of vitamins, in addition to potassium and phosphorus.

Health Benefits

1. Loaded with Cancer-Fighting Antioxidants

Studies over the past several decades have found that people who eat more tomatoes are less likely to suffer from prostate cancer. Cooked tomatoes are especially beneficial for fighting cancer because once cooked (especially with a source of fat, like olive oil), their rich source of the carotenoid antioxidant called lycopene becomes even more available.

As cancer-fight foods, researchers have known about the immune-enhancing effects of foods containing lycopene for decades. Studies dating back to the 1990s conducted by Harvard University Medical School found that men who ate the most tomatoes had a much lower risk of developing prostate cancer than non-tomato eaters.

Some of the men were eating as much as 10 servings a week (or more) of tomatoes — including from sources like tomato juice, tomato sauce and raw tomatoes. At least five studies support a 30 percent to 40 percent reduction in prostate cancer risk associated with high tomato or lycopene consumption.

A large report published by the Royal Victoria Hospital and McGill University of Montreal investigated 11 case-control studies and 10 cohort studies on the use of tomato, tomato products or lycopene for cancer prevention. Researchers found that tomatoes, especially when eaten in high amounts, offer significant protection.

Besides lycopene, tomato nutrition contains a variety of other powerful phytochemicals that can help fight widespread chronic diseases. For example, research shows that phenolic acids found in tomatoes have the potential to fight lung cancer because of their ability to inhibit the formation of nitrosamine compounds in the body.

2. Acts as a Natural Anti-Inflammatory

Tomatoes’ deep color is a good indication of their high supply of inflammation-fighting antioxidants. This is exactly why many nutrition experts tell you to “eat the rainbow.”

Tomatoes are especially known for a trio of antioxidants — zeta-carotene, phytoene and phytofluene — that are found together in many brightly colored fruits and vegetables.

These phytonutrients are effective for helping lower disease-causing inflammation and thus slow age-related diseases like heart disease, cancer, diabetes, arthritis and cognitive decline.

One of the possible mechanisms for tomatoes’ protective activities is by “down-regulation of the inflammatory response.” That includes inhibiting pro-inflammatory mediators (such as the reduction of reactive oxygen species), halting pro-inflammatory cytokines from being released and changing nitric oxide signal pathways.

However, keep in mind that processing of tomatoes may significantly affect the bioavailability of these anti-inflammatory nutrients. Homogenization, high-heat treatment/cooking and the incorporation of oil in processed tomato products lead to increased lycopene bioavailability.

Unfortunately, at the same time, these processes can cause significant losses of other delicate nutrients. This is why it’s a good idea to eat both raw and cooked tomatoes regularly.

3. Helps Improve Heart Health

Why are tomatoes good for you if you’re at risk for heart-related problems? Tomatoes’ antioxidants, especially lycopene, are known to fight free radical damage and thus protect the heart against oxidative stress. This offers protection related to heart disease and lowers the risk for heart attacks or strokes.

This is a big deal since heart disease is the No. 1 cause of death in the U.S. and many other nations

Some studies have found that treatment with antioxidant-rich tomato extract can also help reduce high blood pressure, lower cholesterol naturally and improve blood vessel health.

In a 2002 study, healthy adults ingesting lycopene in the form of tomato juice, tomato sauce and soft gel capsules for one week were found to have significantly lower levels of LDL oxidized cholesterol compared with control groups. Possible mechanisms for tomatoes improving heart health include enhanced LDL degradation, LDL particle size and composition, less plaque buildup, and altered blood vessel function.

Researchers understand that the many nutrients found in tomatoes partially function individually but also work together in many ways to protect lipoproteins and vascular cells from oxidation. For example, lutein found in tomatoes can also help prevent or slow down the thickening of the arteries.

Oxidation is the most widely accepted theory for the development of atherosclerosis, or hardening and thickening of the arteries that can lead to cardiovascular disease. Tomatoes are also a good source of potassium and can help prevent blood pressure problems due to low potassium intake.

4. Helps Protect Vision and Eye Health

A protective compound called lutein is present in tomatoes, and it’s very healthy for your eyes. Lutein is often studied in regard to eye health because it protects the eye’s retina that we need for healthy vision. The retina is especially vulnerable during old age due to long-term damage of UV light radiation and oxidative stress from other factors.

Among the many carotenoids present in the body, only lutein and zeaxanthin are found in that portion of the eye where light is focused by the lens, called the macula lutea.

Eating tomatoes is a good way to help improve vision and prevent cataracts or general deterioration of delicate eye tissue.

5. Benefits Skin Health

Tomatoes are an excellent vitamin C food, and vitamin C is crucial for keeping skin’s immunity, elasticity, appearance and complexion strong into older age.

One thing to note is that the vitamin C in tomato nutrition is most concentrated in the gel-like substance that surrounds tomato seeds. Be careful not to let this valuable juice “bleed out” too much and go to waste when cutting tomatoes.

Tomato nutrition’s lutein also benefits skin health. Lutein is naturally present in the skin, and animal studies provide evidence of lutein’s significant protection against light-induced skin damage or skin cancer, especially from ultraviolet wavelengths.

6. Helps Protect Bone Health

Lycopene has been linked to better bone health, especially in elderly people. A study investigating the effects of dietary sources of lycopene in the diets of older women found that those who lacked significant lycopene intake were at a higher risk for bone-related diseases and possibly osteoporosis.

This is why tomatoes and other lycopene-containing foods are recommended as part of an anti-aging, healing diet. Tomatoes are also a good source of nutrients like manganese, phosphorus and bone-building vitamin K.

Uses in Traditional Medicine

In folklore medicine and traditional systems of medicine, tomatoes have played a role in detoxification, protecting and stimulating the liver, promoting higher energy levels, supporting the kidneys, reducing the risk of cardiovascular diseases, and supporting skin cell replacement.

Tomato juice has long been recommended to keep the bloodstream alkaline and help maintain resistance against diseases. Tomatoes are also considered an excellent remedy in all sorts of liver troubles and digestive issues, including dyspepsia, diarrhea and dysentery. A traditional remedy for reducing dysentery was consuming a combination of tomato, garlic and musumbi (lime) juice.

Historically, because tomato nutrition is high in vitamin C, it has been used to prevent scurvy. Tomatoes are also considered useful in hot summer months as a way to increase hydration and prevent sun stroke/heat stroke.

According to Ayurvedic medicine, tomatoes can be problematic for some people because they are in the nightshade vegetable family. Red tomatoes are said to be better tolerated than yellow or green ones. It’s recommended that they be cooked and de-seeded (and preferably de-skinned as well) to help with digestion.

How to Buy and Use Tomatoes

Here are tips for buying the best quality tomatoes:

• Look for vine-ripened tomatoes at farmers markets or specialty store. Ideally choose organic tomatoes when possible.
• Amazingly, some research suggests that a tomato grown in a greenhouse (or hothouse) has about half the vitamin C content as its vine-ripened cousin! Whenever possible, purchase fresh, brightly colored, vine-ripened tomatoes. They hold a higher level of antioxidants and nutrients.
• Tomatoes that are ready to eat should be soft but still somewhat firm. Usually, the softer they get, the riper they are and sweeter they taste.
• Keep them stored out of the refrigerator. Try eating them within several days of ripening (or make some sauce).
• On a side note, tomatoes are thought to be one of the foods that people rarely get to appreciate at their peak because many commercially grown tomatoes are picked when under-ripe and green and then made to artificially ripen using greenhouses that hold ethylene gas. This might mean your tomato looks normal and red when it’s available for you to purchase in grocery stores, but the nutrients aren’t the same nor is the taste.

Cooking with tomatoes:

Remember that the protective properties of lycopene, especially when it comes to cancer prevention, are most beneficial and absorbable when they’re consumed with a fat-rich food. This is why it’s a great idea to eat tomatoes along with healthy fats like avocado, olive or coconut oil, nuts and seeds, or fatty fish like salmon.

Why is this the case? Carotenoids are fat-soluble nutrients. This means they get maximum absorption only when you eat them with a source of natural fat.

This doesn’t mean you should make a point to eat greasy pizza all the time, however. It just means that it’s beneficial to add some real, oil-based dressing to your salad or other forms of fat to veggie-based meals (including those with leafy greens or cruciferous veggies, which also have fat-soluble nutrients) in order to boost your absorption.

Is eating raw tomatoes good for you? Yes, tomatoes can be eaten raw or cooked, and both have benefits.

One study found that consuming more than seven servings of raw tomatoes per week lowered the risk of developing colon or stomach cancers. Other studies have confirmed that the body absorbs more lycopene from tomatoes when they are cooked (or “thermally treated”). This is why it’s a good idea to eat tomatoes in a variety of ways.

How to grow tomatoes:

If you’re interested in starting a tomato garden, here is an overview explaining how to grow tomatoes:

1. Check the calendar. Find out your region’s frost-free date, and don’t put any tomato plants in the ground until all danger of frost has passed.
2. Enrich the soil. Add some DIY compost or high-quality compost to your garden bed in the spring to provide a soil fertility boost.
3. Check for tomato diseases common to your area.
4. Plant tomatoes in full sun.
5. Consider using containers if you don’t have space for garden beds.
6. Don’t plant near other heavy feeders, like potatoes, but do plant tomatoes near radishes, chives, parsley, marigolds, nasturtiums and carrots. Vegetables such as radishes are good “companion plants” to be grown with tomatoes because they support each other’s growth by enhancing nitrogen, utilizing space well and shading weeds. While tomatoes take a while to grow, radishes and certain other vegetables are “fast producers.”

Recipes

You can use all types of tomatoes — whether beefsteak, cherry or grape — in diverse ways, including eating them raw, adding them to sauces cooked, or even having some in a juice or smoothie. Tomatoes go great with ingredients that bring out their flavor, like garlic, oil, fresh herbs of all kinds (especially basil and parsley), onions, avocado, peppers, beans and leafy greens.

Here are some tomato recipes to try:

• Tomato Basil Juice Recipe
• Chunky Tomato Salsa Recipe
• Basil Tomato Pesto Recipe
• Garden Squash with Sun-Dried Tomatoes Recipe
• Cucumber Salad Recipe

History and Facts

The original tomato species first grew in parts of South America, particularly in the Andes Mountains, thousands of years ago. At the time, wild tomatoes appeared lumpier and were not as sweet or smooth as the modern-day kind.

They spread throughout the world following the Spanish colonization of the Americas when sailors brought them back to Europe on their ships.

Spanish conquistador Hernán Cortés is believed to be the first to transfer the small yellow tomato to Europe after he captured the Aztec city of Tenochtitlan, now Mexico City, in 1521. Europeans first believed that tomatoes were a type of eggplant (they weren’t far off) and divided them into segments to be cooked and seasoned with salt, black pepper and oil.

After the Spanish colonization of the Americas, the Spanish distributed tomatoes throughout their colonies in the Caribbean and brought them to parts of Asia, including the Philippines.

The tomato grows easily in warm climates, so it spread across the Mediterranean and began widely being grown around the 1540s. The earliest discovered cookbook with tomato recipes was published in Naples, Italy in 1692.

In Italy, tomatoes were grown mainly for decorations at first and weren’t considered a staple food for the common peasant population because they were not as filling as other fruits. It took several hundred years for different types of tomato species to appear and for recipes like marinara pasta sauce, pizza and chicken Parmesan to become popular.

Risks, Side Effects and Interactions

Are tomatoes ever bad for your health?

Although tomatoes come loaded with benefits, keep in mind that they are a nightshade vegetable that can aggravate health conditions for some people. Green tomatoes contain a substance called solanine, which may be aggravating to people with conditions like arthritis or some other autoimmune-related diseases. Nightshade vegetables are also somewhat of a common allergy, at least when it comes to fruits and vegetables.

Many health professionals council people with painful arthritis symptoms to avoid nightshades altogether, although some say the benefits of doing this vary a lot depending on someone’s exact tolerance — so it isn’t always necessary to do so.

Tomatoes are also usually avoided by people with GERD or other reflux disorders, like heartburn, because of their higher level of acid.

If you have acid reflux symptoms or stomach, joint or muscle pain frequently, laying off tomatoes might be smart to test your reaction.

If you experience unexplained digestive issues that might suggest a possible food sensitivity, you can try doing an elimination diet that cuts out all nightshade vegetables, including all types of tomatoes. These diets are usually most helpful when you follow them strictly for at least six weeks, so although this might sound a little daunting, it’s worth a try for helping reduce further inflammation and swelling.

Final Thoughts

• Tomatoes (Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.
• Tomatoes are also the most grown crop in home gardens in the United States.
• Tomato nutrition benefits include being a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids and vitamin E. Tomatoes are low in calories, have a high water content and provide a variety of antioxidants.
• Tomato nutrition has natural anti-inflammatory effects, can improve heart health, and supports bone, skin and eye health.
• Because tomatoes are nightshades, they may aggravate certain health conditions/symptoms in some people, such as acid reflux, joint pain, autoimmune diseases or allergic reactions.

The post Tomato Nutrition May Help You Fight Cancer & Inflammation appeared first on Dr. Axe.

This incredible citrus fruit may seem pretty ordinary, but it’s actually a powerhouse of nutrition. Bursting with both vitamin C and antioxidants, limes — like lemons — possess a powerful set of health benefits.

In fact, limes may be able to help amp up weight loss, enhance immunity, boost iron absorption, prevent kidney stones, improve heart health and even fight off cancer.

Best of all, this fruit is widely available and easy to add into your diet, making it the perfect way to give your health an easy upgrade with minimal effort required.

Nutrition Facts

Limes are low in calories but contain a hearty dose of fiber and vitamin C.

One lime (about 67 grams) contains approximately:

• Calories: 20
• Total Carbohydrates: 7 g
  • Fiber: 1.9 g
  • Sugar: 1.1 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.5 g
• Sodium: 1.3 mg (0.1% DV)
• Vitamin C: 19.5 mg (22% DV)
• Calcium: 22.1 mg (2% DV)
• Iron: 0.4 mg (2% DV)
• Potassium: 68.3 mg (1.5% DV)

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

In addition to the above nutrients, limes also contain a small amount of vitamin A, vitamin E, vitamin K, copper, magnesium and phosphorus.

Benefits

1. May Improve Heart Health

Studies show that eating lime fruit could reduce several heart disease risk factors and may help give your heart health a boost. One animal study in Iran, for example, showed that treating rabbits with lime juice and lime peels helped slow the progression of atherosclerosis, the buildup of plaque on the artery walls.

Limes are also loaded with vitamin C, an important nutrient that may be protective against heart disease. A study published in the Annals of Internal Medicine looked at the diets of 126,399 adults over an eight- to 14-year period and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Researchers also noted that leafy green vegetables and vitamin C-rich fruits and veggies, like limes, had the greatest impact.

For best results when it comes to heart health, include limes as part of a balanced diet, and combine with a healthy lifestyle and regular physical activity.

2. Help Fight Against Cancer

One of the most impressive lime health benefits is its ability to fight against cancer cells in the body. This is because limes are jam-packed with antioxidants, which are compounds that fight against the harmful free radicals that can cause cell damage and chronic disease.

Limes contain a concentrated dose of many powerful phytochemicals, including flavonoids, flavones, triterpenoid and limonoids.

Several of the compounds found in limes have been shown to have potent cancer-fighting properties. In a test-tube study published in Plant Medica, one particular compound was isolated from lime extract and was found to block the growth of colon cancer cells by 67 percent after just 72 hours.

Other test-tube studies have shown that lime may be effective against other types of cancer as well, including breast cancer and pancreatic cancer. Plus, a 2023 study found that lime peel extract displays anti-cancer effects against human hepatocellular carcinoma cells.

3. Can Enhance Weight Loss

Many people enjoy a cold glass of water with a spritz of lime or lemon as a refreshing alternative to regular water, but did you know that weight loss could be one of the health benefits of lime juice with water?

If you regularly drink soda or juice, trading it in for lime water may amp up weight loss. For example, a can of cola has 136 calories, 35 grams of carbohydrates and 33 grams of sugar, plus next to no nutritional value. On the other hand, water is free of calories, carbs and sugar, and there are only 20 calories and seven grams of carbs in an entire lime.

Swapping just one can of cola for a glass of lime water per day could add up to 12 pounds of weight loss over the course of a year.

Limes have also been shown to have some beneficial weight-reducing properties. An animal study in Iran, for instance, found that essential oil from limes was able to reduce both body weight and food consumption in mice.

Pair limes with a nutritious diet full of fruits and vegetables, limit your intake of ultra-processed foods, and squeeze in some exercise a few times per week to see the most results when you step on the scale.

4. Help Boost Immunity

Limes are an excellent source of vitamin C. Getting enough vitamin C in your diet is important for many aspects of health, but it’s especially crucial when it comes to immunity.

One review published in the Annals of Nutrition & Metabolism found that meeting your vitamin C needs could help reduce the duration and severity of respiratory tract infections and could also help prevent and improve the outcomes for malaria, diarrhea and pneumonia.

Limes also contain plenty of antioxidants. These beneficial compounds promote immunity by neutralizing harmful free radicals, which protects your immune cells and helps ward off infections.

A few other natural immune system boosters include elderberry, ginger, ginseng and oregano.

5. Aid in Kidney Stone Prevention

Including a few servings of lemons or limes in your diet is one of the easiest ways to kick kidney stones to the curb. Like lemons, limes contain a good amount of citric acid, a type of acid that can help prevent kidney stones by increasing urinary citrate and urine volume.

Although there is limited research looking at the effects of limes on kidney stones specifically, there are many studies showing that increasing your citric acid intake could be beneficial in kidney stone prevention. One study, for example, showed that treating patients with lemonade therapy for almost four years decreased kidney stone formation from an average of one stone per year down to just 0.13 per year.

There is some research specifically on limes and kidney stones, however. For instance, lime powder has been found to help prevent stones “by increasing urinary concentrations of citrate and uromodulin, both of which are the potent inhibitors of calcium stone formation.”

You can also help prevent kidney stones by increasing your fluid intake, eating plenty of magnesium-rich foods and following a plant-based diet.

6. Increase Iron Absorption

Iron is a very important mineral. It is involved in the production of blood and is one of the main components of hemoglobin, which helps provide the body with the oxygen that it needs.

A deficiency of this important mineral can result in iron deficiency anemia, a condition that causes anemia symptoms like dizziness, brittle nails, hair loss and fatigue.

There are several groups that are at a higher risk for developing anemia. Vegans and vegetarians, for example, consume a form of iron that is not well-absorbed by the body, putting them at an increased risk for iron deficiency. Additionally, women are also at a higher risk due to blood loss during menstruation.

The vitamin C found in limes can actually help increase iron absorption to prevent iron deficiency anemia. In fact, a study published in the American Journal of Clinical Nutrition even found that consuming 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent.

To maximize your iron absorption, make sure your meals contain a good mix of iron-rich foods, like meat, lentils and spinach, along with plenty of vitamin C foods, such as limes.

Related: Hesperidin: The Citrus Bioflavonoid that Supports the Brain & Heart

Limes vs. Lemons

Given their similarities in taste and nutrition, it’s easy to understand why so many people mix up these two citrus fruits. They’re both packed with vitamin C and antioxidants, supply similar benefits to health, and are both used to bring a bit of flavor and zing to recipes.

However, there are also plenty of differences that set apart the lime vs. lemon, including some pretty notable differences in appearance. Limes tend to be smaller than lemons and have a vibrant green color while lemons are bright yellow. Additionally, limes are often less sour and have a smoother taste, though they can be used interchangeably in many recipes.

As far as nutrition, though, there are some noteworthy differences between the two. Lemons are incredibly high in vitamin C. In fact, the amount of vitamin C in lemon vs. orange is almost equal.

Limes, on the other hand, are slightly lower in vitamin C. Gram for gram, there is about half the amount of vitamin C in limes vs. lemons.

The lemon nutrition profile is also a bit more substantial, with higher amounts of several micronutrients, like vitamin B6 and folate.

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

Uses

Limes are grown year-round, primarily in warm, tropical and subtropical regions around the world, such as India, Mexico and Egypt, though location can vary based on the type of lime.

They are also widely available at most grocery stores and can be found in the produce aisle, usually right next to the lemons and other citrus fruits. Look for a fruit that feels heavy for its size and has the characteristic bright lime color with minimal discoloration.

In cooking, limes are usually used to add a bit of zest and complement the flavors of foods and drinks. They are considered a staple ingredient in Thai, Mexican and Vietnamese cuisine and are even used for pickling in some parts of the world.

Limes are also commonly used to add flavor to cocktails and drinks.

There are a myriad of potential lime uses that extend beyond the kitchen as well. For example, lime extract can be found in some cleaning products, perfumes and aromatherapy oils.

If you’re ready to mix it up and try out some new uses for this nutritious citrus fruit, have no fear. There are plenty of lime and lime juice recipe options available for you to start experimenting with. Here are a few to get started:

• Cauliflower Rice with Cilantro and Lime
• Salty Lime Roasted Nuts
• Avocado Lime Hummus
• Frozen Berries with Coconut and Lime

History

There are many different types of limes, and most are actually hybrids of different types of citrus fruits, produced primarily from the citron, the pomelo and the mandarin orange. In the United States, the Persian lime is the most common variety found at grocery stores, but other types include the key lime, kaffir lime and wild lime.

The exact origins of the lime fruit are unknown, but it’s believed to have grown originally in Southeast Asia or Indonesia before being imported to Africa and the Mediterranean region around 1,000 years ago.

The true scope of its medicinal properties has only come to light in the past few centuries, however, when it was used to treat scurvy. Scurvy is a condition caused by vitamin C deficiency, which can result in symptoms like bleeding gums, bruising and fatigue. By the 18th century, scurvy had become a huge problem and a major cause of death for British sailors.

In 1747, scientist James Lind began conducting experiments on board a naval ship and discovered that drinking lemon and lime juice could help ward off scurvy thanks to the high concentration of vitamin C.

Today, researchers are continuing to learn more about the benefits of limes and the multitude of ways that they may impact health.

Risks and Side Effects

Limes are generally safe for most people and pose minimal risks to health. Still, there are some precautions and side effects that need to be considered.

Although uncommon, citrus fruit allergies are can cause food allergy symptoms like hives, swelling, asthma and flushed skin. If you experience any negative symptoms after eating limes, be sure to discontinue use immediately and talk to your doctor.

Additionally, despite the long list of lime nutritional benefits, it’s best to keep your intake in moderation. Limes contain a high amount of citric acid, meaning that overdoing it can start to erode the enamel on your teeth and cause increased sensitivity.

Finally, you should not apply limes or lime juice directly to your skin. This can increase your skin’s sensitivity to ultraviolet light and result in a condition called phytophotodermatitis, which can severely burn your skin.

Final Thoughts

• Limes are used to accent the flavors of other foods and beverages and add a bit of extra zing.
• They are also sometimes used in cleaning products, perfumes and aromatherapy oils.
• The lime nutrition profile contains a good amount of fiber and vitamin C with a low amount of calories.
• Limes may help improve heart health, increase iron absorption, prevent kidney stones, enhance immunity, fight against cancer and increase weight loss.
• Incorporate limes into a well-rounded diet and healthy lifestyle to take advantage of their unique set of health benefits.

The post 6 Benefits of Limes You Won’t Believe + Lime Recipes You Can Enjoy appeared first on Dr. Axe.

Although it’s often confused with cantaloupe — or just called “melon” so not to make a distinction — honeydew is actually a nutrient-rich, hydrating, low-calorie and deliciously sweet fruit.

It may have a reputation as the tasteless melon, and sometimes when it’s mindlessly added to a fruit salad it may be the only fruit left standing.

But when honeydew melon is picked from the vine once it’s mature and cut open when it’s ripe, the flavor is there. In fact, it’s known to be the sweetest of all melons in the grocery store.

On top of that, it’s packed with health-promoting nutrients, including vitamin C, B vitamins, potassium and magnesium — similar to cantaloupe nutrition. It’s a low-calorie food that provides fiber, water and a little sweetness that can help satisfy those afternoon sugar cravings that you’ve been fighting — and that’s not all.

What Is Honeydew Melon?

Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon, and its scientific name is Cucumis melo.

Here are some facts about honeydew melon:

• It can be described as sweet, luscious and juicy.
• It has a distinct aroma, especially when it’s ripe, that has fresh and sweet-floral characters.
• Its peak growing season is in the late summer through early winter, which is later than its cousin cantaloupe.
• It’s typically about six to nine inches long and generally weighs four to eight pounds.
• The flesh of a honeydew melon is usually pale green, and the peel ranges in color from a creamy yellow to green.
• Most of the honeydew melons you see in your local supermarket come from California, where they are in season from August until October.
• There are two types of honeydew: White honeydew has smooth, white skin and pale green flesh, and yellow honeydew has golden skin and green flesh. The white honeydews are said to be sweeter because they have a higher sugar content.
• According to the ASPCA, honeydew is non-toxic and safe for dogs, cats and horses to eat.

When it comes to honeydew nutrition, this melon contains carotenoids, including beta-carotene and phytoene, that are responsible for many of the fruit’s health benefits, like its ability to reduce inflammation, inhibit oxidative stress and boost cardiovascular health.

It’s also rich in vitamin C and contains other important nutrients that allow for the proper function of our immune, digestive and cardiovascular systems.

Eating honeydew melon can even help boost cognitive health and prevent mood disorders, like depression.

Related: Winter Melon for Digestion, Weight Loss & More

Nutrition Facts

Honeydew is a low-calorie fruit that’s rich in fiber and vitamin C. It also contains important nutrients like potassium, B vitamins and magnesium.

A one-cup serving (roughly 177 grams) of balled honeydew contains about:

• Calories: 63.7
• Total Carbohydrates: 16.1 g
  • Fiber: 1.4 g
  • Sugar: 14.4 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1 g
• Sodium: 31.9 mg (1% DV)
• Vitamin C: 31.9 mg (35% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Potassium: 404 mg (9% DV)
• Folate: 33.6 mcg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin K: 5.1 mcg (4% DV)
• Niacin: 0.7 mg (4% DV)
• Magnesium: 17.7 mg (4% DV)

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

In addition, this melon provides vitamin A, pantothenic acid, calcium, iron, phosphorus, zinc and selenium.

Health Benefits

1. Great Source of Vitamin C

A cup of honeydew contains over 35 percent of your daily recommended value of vitamin C. This means that it provides beneficial antioxidants that help reduce the risk of inflammation and disease.

Eating vitamin C foods, like fruits and vegetables, can help improve your immunity, boost the health of your skin, promote your heart health and improve inflammatory conditions.

The vitamin C found in honeydew also plays an important role in a number of metabolic functions, like the activation of folic acid and conversion of cholesterol to bile acids. Research shows that vitamin C benefits serious conditions like diabetes, atherosclerosis, neurodegenerative disease and cancer.

2. Low in Calories and Helps Manage Weight

Not only is honeydew low in calories, containing only 64 in one cup, but it’s the sweetest of all melon varieties. You can fulfill that craving for something sweet by snacking on some honeydew, while still sticking to your daily calorie goals.

High-volume, low-calorie foods like this fruit serve as the perfect snacks or additions to meals when you are trying to lose or maintain weight. Plus, because honeydew offers a range of nutrients, like vitamin C, vitamin A, potassium, magnesium and B vitamins, you know that you’re staying well-nourished, which can sometimes be an issue when you’re following a low-calorie diet.

3. Boosts Skin Health

The carotenoids and vitamin C found in honeydew make the fruit beneficial for your skin.

Studies indicate that vitamin C stimulates collagen synthesis and assists in antioxidant protection against UV-induced skin damage. Vitamin C also plays a role in wound healing, skin elasticity and general skin repair.

Adding honeydew melon and other fruits and vegetables containing high amounts of vitamin C promotes glowing, even-toned and healthy skin.

4. Rich in Fiber

One cup of honeydew contains 1.4 grams of fiber, which we need to help regulate digestion and cholesterol levels.

Why is a high-fiber diet so important? Studies highlight that it passes through your digestive system and, along the way, takes with it wastes, toxins, fat and cholesterol particles.

Eating fiber improves the health of your gut and aids your digestive system, keeping you regular. Honeydew contains both soluble and insoluble fiber, which means that it actually makes you feel full longer and adds bulk to your stool, helping ease issues like constipation.

5. Helps You Stay Hydrated

Approximately 90 percent of honeydew is made up of water — so eating a cup or two of this low-calorie fruit not only makes you feel full.

This is because of its fiber content and because you can eat a bigger volume without going over your calorie goals.

In addition to this, honeydew also helps you stay hydrated. That’s exactly why it’s an excellent snack on hot summer days or after a workout.

6. Provides Potassium

A cup of honeydew contains about 9 percent of your daily value of potassium, which is awesome considering that potassium is an essential nutrient for electrolyte balance in the body and helps decrease muscle cramps, reduce your risk of stroke and even alleviate high blood pressure.

Research suggests that eating potassium-rich foods can also help increase bone density and ward off conditions affecting your bones, like osteoporosis.

7. Supports Brain Function

Honeydew provides both vitamin B6 and folate, two B vitamins that are important for brain development and function.

A review published in Nutrients provides evidence that low folate and vitamin B6 levels are associated with poor cognitive function and can increase your risk of developing neurodegenerative conditions, like Alzheimer’s disease and dementia.

Plus, these B vitamins help improve your mood. Vitamin B6 benefits mood because it helps make the hormones serotonin and norepinephrine — your “happy hormones” that control your mood, ability to concentrate and energy levels.

Research shows that preventing or reversing a folate deficiency can reduce your risk of developing mood disorders like depression.

8. Helps Boost the Immune System

Honeydew is a great source of vitamin C, which contributes to immune defense by supporting various cellular functions against pathogens that can make us sick.

Vitamin C also promotes oxidant scavenging activity in the skin, protecting us against environmental oxidative stress.

When we don’t get enough vitamin C in our diets, it can result in impaired immunity and higher susceptibility to infections, which has been shown in studies. By adding honeydew and other foods rich in vitamin C to your diet, you can naturally boost your immune system.

Honeydew is also considered a functional food that helps boost the immune system.

9. Promotes Heart Health

Studies show that higher carotenoid intake is associated with significant reductions in the risk of cardiovascular disease. The carotenoids found in honeydew are beneficial for protecting our arteries against inflammation, blockages and free radical damage.

Research also displays that carotenoids (like the beta-carotene found in honeydew) may also help lower blood pressure, reduce non-HDL plasma cholesterol levels, prevent atherosclerosis, reduce pro-inflammatory cytokines and improve insulin sensitivity.

10. Has Cancer-Protective Effects

Honeydew melon is a source of carotenoids like beta-carotene that have anti-inflammatory and cancer-protective effects, and research shows that different solvent extracts of the fruit display anti-cancer properties.

Research evaluating the role of carotenoids has found that diets high in the compounds are beneficial for a number of reasons, including preventing UV light damage that can lead to melanoma and reducing oxidative stress, a critical factor of the pathogenic process of many chronic disorders, including cancer.

On top of this, carotenoids found in honeydew have chemoprotective properties, according to research, helping protect healthy tissue from the harmful side effects that are caused by some anticancer drugs.

Honeydew vs. Cantaloupe

Honeydew and cantaloupe are both melon fruits that belong to the Cucurbitaceae family. They both provide free radical scavenging antioxidants and a number of health-promoting vitamins and minerals.

Both fruits contain vitamins A, C and K and minerals like potassium, folate, niacin, thiamine and magnesium, but melon to melon, cantaloupe packs a bigger nutritious punch.

A one-cup serving of cantaloupe contains less calories (54 calories in cantaloupe vs. 64 in honeydew), more vitamins A and C, more potassium, more B vitamins, and more magnesium.

That said, both cantaloupe and honeydew boast a range of health benefits, including their ability to boost cardiovascular health, promote healthy skin, boost the immune system, aid digestion and protect cognitive health.

Plus, both melons are usually on the Environmental Working Group’s list of the “clean 15,” which is a list of the produce that’s least likely to be contaminated by pesticides, as opposed to the “dirty dozen” that are the most likely to be contaminated.

Here’s a difference between the two melons: Honeydew and cantaloupe have different peak months, with cantaloupe having a peak season between April through August and honeydew’s season beginning in August and lasting until October.

Although a ripe honeydew is known to have a sweeter taste, honeydew melons are sometimes picked before they have matured, and they won’t mature off the vine, so that leaves them tasting pretty bland. For that reason, people often believe that cantaloupe is the tastier melon.

Recipes

The most common way to consume honeydew is eating it fresh as a sweet and hydrating snack, but there are other ways to incorporate this melon into your meals.

It can be cubed and added to a yogurt parfait, cottage cheese, salad or smoothie.

Honeydew even adds a nice sweetness to salsa and chilled soups, and people commonly pair the fruit with salty meats, like prosciutto.

Try adding honeydew to my Fall Chicken Salad recipe in place of or along with the grapes.

Here are a few more honeydew recipes to try:

• Honeydew Melon in Coconut Milk
• Honeydew Sorbet
• Spicy & Savory Sweet Honeydew Melon

If you’re wondering whether or not your honeydew is ripe before cutting it open — look for melons with a pale cream or creamy white rind. If the skin, or rind, of the honeydew has any greenness, it’s not ready yet.

Also, when choosing a honeydew at the store, look for one that feels too heavy for its size. This means that it’s full of juice and mature enough to ripen naturally.

Risks and Side Effects

Honeydew nutrition is pretty impressive, but as is the case with most healthy foods, it best when consumed in moderation. Adding a cup of melon to your plate or incorporating it into a recipe comes with little risks or side effects.

When you consume too much honeydew, you may experience elevated blood sugar levels and even some digestive issues, like diarrhea.

In some cases, a honeydew allergy is possible. If you develop a rash, hives, mouth itching, cramps, troubling breathing, nausea or diarrhea after eating honeydew, avoid it completely and consult your health care professional.

Final Thoughts

• Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon.
• It is known to be the sweetest of all melons, and it has a distinct aroma, especially when it’s ripe, that has fresh and sweet-floral characters.
• This melon contains carotenoids, including beta-carotene and phytoene, and it provides vitamin C, vitamin B6, potassium, folate, magnesium, thiamine and vitamin K.
• Benefits of this melon include its ability to help with weight management, skin health, hydration, brain function, immunity, heart health and even protection against certain cancers.
• To detect whether or not a melon is ready to eat, look for honeydews that have a pale cream rind, feel too heavy for their size and have a noticeable sweet smell.

The post Honeydew: 10 Benefits + How to Choose a Ripe Melon appeared first on Dr. Axe.

Full of nutrients and antioxidants, plus versatile and delicious, the nectarine comes with a long list of health benefits and can make a tasty addition to everything from pizzas to pies.

Hailing from the Rosaceae family of plants, nectarines are related to raspberries, pears, apricots and plums. This stone fruit is also nearly genetically identical to peaches, set apart by just one different allele.

There are many different nectarine types that can range in color from white to vibrant yellows and reds, though they all boast similar health benefits.

From supporting better gut health to boosting immunity, nectarines can be a nutritious and delicious part of the diet.

Nutrition Facts

Nectarines are low in calories but can provide a burst of fiber and vitamin C, along with several other important micronutrients.

One medium nectarine (about 142 grams) contains approximately:

• Calories: 62.5
• Total Carbohydrates: 15.1 g
  • Fiber: 2.4 g
  • Sugar: 11.2 g
• Total Fat: 0.5 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.5 g
• Sodium: 0 mg
• Copper: 0.1 mg (11% DV)
• Niacin: 1.6 mg (10% DV)
• Vitamin C: 7.7 mg (9% DV)
• Potassium: 285 mg (6% DV)

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

In addition to the nutrients above, nectarines also contain some vitamin A, manganese, phosphorus, vitamin K and vitamin E.

Nectarine Benefits

1. High in Antioxidants

Antioxidants are compounds that can help reduce the risk of chronic disease by neutralizing harmful free radicals. These are molecules that accumulate as a result of things like a poor diet, stress or pollution and can cause damage to your cells.

Antioxidants have been associated with a decreased risk of conditions like cancer, heart disease and inflammation.

Nectarines are packed with beneficial plant compounds that act as antioxidants in the body, thanks in part to their high vitamin C content. Including a few servings of nectarines in your diet each week can help provide you with plenty of antioxidants to improve your health and fight against these dangerous free radicals.

In addition to nectarines, other high-antioxidant foods include berries, leafy green vegetables, dark chocolate, and herbs like cinnamon and turmeric.

2. Promotes Better Digestion

Nectarines provide a good chunk of fiber, a nutrient that is incredibly important when it comes to digestive health. Dietary fiber moves through your gastrointestinal tract undigested, supporting regularity by adding bulk to the stool and helping to get things moving.

Fiber also acts as a prebiotic, providing food for the beneficial bacteria found in your gut, which can help enhance both digestion and nutrient absorption.

Additionally, increased fiber intake has been shown to help lower blood pressure, decrease cholesterol levels and help maintain normal blood sugar.

Other high-fiber foods that can help you optimize your digestive health include fruits, vegetables, whole grains and legumes.

3. Aids in Weight Loss

Nectarines are low in calories but high in fiber, making them an excellent addition to the diet if you’re looking to lose weight fast.

Fiber travels slowly through the digestive tract, helping you stay fuller for longer to decrease appetite, curb cravings and promote weight loss.

Research suggests that increasing your intake of fruits like nectarines could help you lose weight. In fact, several studies have found that fruit consumption is linked to a lower body weight and greater weight loss.

Swapping out high-calorie snacks and sweets for nectarines can help slash the number of calories you consume and keep your waistline under control.

4. Enhances Eye Health

Nectarines provide vitamin A, an important nutrient when it comes to vision and eye health. In fact, a deficiency in vitamin A can result in symptoms like night blindness, dry eyes and decreased vision.

They also contain lutein and zeaxanthin, two types of plant pigments that play a central role in preventing eye disease.

Increasing evidence from researchers such as those at the Department of Human Nutritional Sciences at the University of Manitoba in Canada shows that these important carotenoids could even protect against cataracts and age-related macular degeneration, the leading cause of blindness in the elderly.

5. May Help Kill Cancer Cells

Nectarines contain powerful compounds that have been shown to help block cancer cell growth in some test-tube studies. A study in the journal Food Chemistry noted that the polyphenols in nectarines and peaches helped kill off and stop the growth of breast cancer cells without negatively affecting healthy cells.

A study out of Texas A&M University published in the Journal of Nutritional Biochemistry also showed that the polyphenols found in peaches and nectarines reduced the growth and spread of breast cancer cells. The researchers recommended eating two to three peaches or nectarines each day to see the same beneficial effects.

Another study that was part of the NIH-AARP Diet and Health Study with over 472,000 participants showed that eating nectarines was associated with a lower risk of lung cancer in men.

Of course, more research is needed to confirm these possible cancer-busting benefits, but it’s clear that eating antioxidant-rich foods like nectarines has the potential to make a major impact on your health.

6. Strengthens the Immune System

Nectarines contain several health-promoting compounds that could help give your immune system a boost and ward off infections. For example, a massive review comprising 30 studies showed that vitamin C helped reduce the severity and duration of colds.

Nectarines also contain fiber, which can act as a prebiotic to provide food for the beneficial gut bacteria. Fostering a healthy gut flora has been shown to enhance immune health and may even help prevent disease.

Additionally, nectarines are high in antioxidants that may also protect immune cells from damage and keep your immune system working effectively.

In addition to eating nectarines, make sure to fill your diet with other immune-boosting foods, such as fruits, vegetables and fermented foods, to help boost gut health even more.

7. Helps Stabilize Blood Sugar

The fiber found in nectarines can help regulate blood sugar levels to prevent spikes and crashes. Fiber slows the absorption of sugar in the bloodstream and keeps blood sugar levels from shooting up after eating.

Studies have found that increased intake of whole fruits may be linked to a lower risk of diabetes, likely thanks to the beneficial fiber they contain. One study even found that daily fruit consumption was associated with a 12 percent lower risk of developing diabetes.

If you have diabetes, however, it’s still important to keep your fruit intake in check. Although nectarines do contain added fiber that can help slow sugar absorption, they can still increase your blood sugar and should be enjoyed in moderation as part of an otherwise healthy, carbohydrate-controlled or low-carb diet.

This fruit has also been explored as a potential sugar substitute, showing promise when combined with rice starch.

8. Improves Heart Health

Including nutrient-rich foods like nectarines is one way to help enhance the health of your heart. Nectarines contain several nutrients that may reduce certain risk factors of heart disease. They contain soluble fiber, for instance, which has been shown to help decrease levels of total and bad LDL cholesterol.

They are also high in polyphenols that could aid in heart disease prevention. In fact, one study from China found that a higher intake of polyphenols from foods like nectarines and peaches was associated with lower levels of triglycerides and increased levels of good HDL cholesterol.

Additionally, one nectarine supplies a good amount of potassium. Adequate potassium intake can help lower blood pressure and protect against heart disease and stroke.

Follow a healthy diet, get in plenty of physical activity, and limit alcohol and tobacco use to enhance your heart health even more.

Nectarine vs. Peach vs. Apricot

Nectarines are often confused with many other types of fruit, including peaches and apricots. It’s true that the minute differences between them can get a little fuzzy — pun intended.

It’s a common myth that nectarines are some sort of cross between a plum and a peach. While it’s easy to see how one might think this given the similarities between the peach and nectarine vs plum, this is not true.

Nectarines, like peaches, are believed to originate in ancient China where they have been grown for thousands of years. They have been cultivated throughout history and were even enjoyed in ancient Persia, Greece and Rome.

When Spanish explorers came to America, they brought this tasty fruit with them, where it gained rapid popularity.

Today, nectarines in the United States mostly are grown in California, though China and Spain account for the vast majority of global nectarine production.

Though peaches and nectarines are sold as different fruits commercially, they are actually from the same species of fruit. Because of this, there are minimal differences in taste, appearance and nutrition between the nectarine and the peach.

In fact, the only major difference between the two is the thin layer of fuzz that covers the surface of peaches and is absent from nectarines. Fuzziness is considered a dominant trait in peaches, so some peaches grow with it while others may be fuzz-free. There are also sometimes instances where a fuzzless peach (or nectarine) may pop up on a peach tree or a fuzzy peach may show up on a nectarine tree.

However, because they are virtually the same fruit in terms of taste and texture, if you have a recipe that calls for peaches, you can easily swap in nectarines instead (and vice versa).

Apricots, on the other hand, belong to the same family as nectarines and peaches but have some more noticeable differences. They are smaller than nectarines, contain the same fuzz as peaches and have a more distinct tart flavor that is ideal for baked dishes.

Uses and Recipes

Nectarines are widely available at most grocery stores. Be sure to look for one that is brightly colored and firm with unblemished and smooth skin.

You should also opt for organic, locally sourced nectarines when possible. This is because nectarines are considered one of the “dirty dozen” foods that are most likely to harbor harmful pesticide residues. Buying organic ensures that you aren’t consuming these potentially toxic chemicals.

While nectarines make a satisfying snack all on their own, you can also add them to a variety of dishes, both savory and sweet. Grill them up, and throw them on pizzas, sandwiches and salads, or mix them into your next batch of frozen yogurt or cobbler.

Alternatively, try out some of the nectarine recipes coming up to get a few servings of this healthy fruit into your day.

Ready to take advantage of all of these impressive nectarine health benefits? Here are a few nectarine recipes that can help you add this delicious fruit to your diet:

• Nectarine Salsa
• Stone Fruit Salad with Pecans & Blue Cheese
• Nectarine & Avocado Toasties with Almonds, Feta and Chili Flakes
• Roasted Pepper, Nectarine and Ricotta Grilled Pizza
• Nectarine Rose Tart

Risks and Side Effects

Although generally considered a safe and healthy part of the diet, some people may be allergic to nectarines. If you think you may have a nectarine allergy or experience any adverse side effects after eating nectarines, you should talk to your doctor.

Nectarines are also high in fructans, a type of sugar that is easily fermented by the bacteria in your gut and may trigger symptoms in those with irritable bowel syndrome. For this reason, nectarines are often restricted in a low-FODMAPs diet. If you find that you are sensitive to foods high in fructans, you should consider limiting your intake of nectarines.

Additionally, keep in mind that the pit of the nectarine does contain cyanide. While you would need to eat a massive amount of nectarine pits to see any real negative effects, it’s always important to remember that moderation is key.

Final Thoughts

• Nectarines are from the same species as peaches but contain a recessive gene that results in a lack of peach fuzz.
• They are low in calories but can provide fiber, vitamin C, potassium and niacin.
• Thanks to their impressive nutrient profile, nectarines can strengthen eye, immune, heart and digestive health; may help with weight loss; can lower blood sugar levels; and may even help kill off cancer cells.
• Best of all, they can easily be included in a healthy diet and can be used in sweet and savory dishes alike.

The post Nectarine Benefits the Gut, Eyes, Heart & Immune System appeared first on Dr. Axe.

Cherries are popular because of their sweet and juicy characteristics, and more and more research suggests that they are extremely beneficial to your health too. What are the benefits of cherries, and what makes cherry nutrition so beneficial?

The nutrients and bioactive components in cherries support their preventive health benefits. A 2018 review of the health benefits of cherries published in the journal Nutrients summarized the results of 29 published human studies that examined the positive effects of cherry consumption. Researchers found that eating cherries and products made with cherries helped decrease oxidative stress, inflammation, exercise-induced muscle soreness and loss of strength, LDL cholesterol, blood pressure, arthritis symptoms, and loss of sleep.

The benefits of cherries come from their high levels of antioxidants that fight free radical damage and protect our cells. Recent research also indicates that cherries help remove excess body fat and increase melatonin. This supports a healthy sleep cycle.

Next time you roam the aisles of the grocery store, pick up some fresh, frozen or dried cherries and reap their many health benefits. They taste great and pack a nutritional punch too.

What Are Cherries?

The cherry is a fruit of the genus Prunus. There are two well-known types of cherries: the species derived from the Prunus avium (the sweet or wild cherry) and those derived from the Prunus cerasus (the sour cherry). (The acerola cherry is another type.)

These edible cherries are distinguished by their flower clusters and smooth fruit. They’re native to the temperate regions of the Northern Hemisphere, with two species in America, three in Europe and the remainder in Asia.

Irrigation, spraying, labor and their tendency to get damaged from rain and hail make cherries relatively expensive, but demand is still high for the fruit.

The peak season for cherries is the summer months. In many parts of North America, they’re among the first tree fruits to ripen, while in Australia and New Zealand cherries are widely associated with Christmas because they peak in late December.

In the United States, most sweet cherries are grown in Washington, California, Oregon, Wisconsin and Michigan. Sour cherries are grown in Michigan, New York, Utah and Washington.

Cherry Nutrition Facts

One of the benefits of cherries is that they’re a nutrient-dense food that’s rich in anthocyanins, quercetin, hydroxycinnamates, potassium, carotenoids and melatonin.

In addition, cherries are a high-fiber food and excellent vitamin C food source. Sweet cherries also have a lower glycemic index of 22, which is surprisingly lower than apricots, grapes, peaches, blueberries and plums.

A one-cup serving of raw sweet cherries (about 138 grams) contains approximately:

• Calories: 87
• Total Carbohydrates: 22.1 g
  • Fiber: 2.9 g
  • Sugar: 17.7 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.5 g
• Sodium: 0 mg
• Vitamin c: 9.7 mg (11% DV)
• Potassium: 306 mg (7% DV)

A one-cup serving of raw, sour cherries with pits (about 103 grams) provides approximately:

• Calories: 52
• Total Carbohydrates: 12.6 g
  • Fiber: 1.7 g
  • Sugar: 8.7 g
• Total Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1 g
• Sodium: 3.1 mg (0.1% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 178 mg (4% DV)

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

Benefits of Cherries

1. May Promote Weight Loss

Not only are cherries low in calories, but research suggests that they help reduce the concentration of fats in your blood too.

In a 2009 study published in the Journal of Medical Food, rats that received whole tart cherry powder for 90 days, mixed into a high-fat diet, didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. Tart cherry intake was associated with reduced concentration of fats in the blood, percentage fat mass and abdominal fat weight.

The rats’ blood showed much lower levels of inflammation, which has been linked to diseases like heart disease and diabetes. By consuming tart cherry juice or a cherry supplement, you can reduce inflammation and lipids in the blood, which lead to heart conditions and weight gain.

2. Can Boost Heart Health

The antioxidants found in cherries are known to improve cardiovascular health.

Research done at the University of Michigan suggests that tart cherries provide cardiovascular benefits and can reduce the risk of stroke. The study showed that tart cherries activate peroxisome proliferator activating receptors (PPARs) isoforms in many of the body’s tissues.

PPARs regulate genes that are involved in fat and glucose metabolism, and when modified they can help reduce the risk of cardiovascular disease.

Research also suggests that the anthocyanins and fiber in cherries contribute to heart health by reducing metabolic risk factors, improving LDL cholesterol levels and benefiting glucose metabolism.

Furthermore, obese adults who supplemented with dark sweet cherry juice twice a day for 30 days saw a reduction in blood pressure and inflammation in research published in 2023.

3. High Source of Antioxidants

Anthocyanins and cyanidin are two components of cherries that provide powerful antioxidants. Their presence help make cherries a high-antioxidant food.

In fact, a study published in the Journal of Natural Products found that the anthocyanins and cyanidin isolated from tart cherries exhibited better anti-inflammatory activity than aspirin.

Anthocyanins from sour cherries have been shown to not only possess strong antioxidant and anti-inflammatory activities, but to inhibit tumor development in mice and the growth of human colon cancer cell lines. The body uses antioxidants to prevent itself from the damage caused by oxygen, which plays a major role in diseases today and has been linked to health conditions like cancer, heart disease and dementia.

Another one of the benefits of cherries is they fight free radicals that damage the eyes. Macular degeneration and glaucoma are caused by free radicals and oxidative stress.

Macular degeneration is age-associated vision loss and blurry vision related to damage to the macula, or center of the eye. It can eventually affect one’s ability to read and perform many everyday tasks.

Glaucoma is caused by a buildup of fluid in the eye that puts pressure on the optic nerve, retina and lens. The pressure can permanently damage the eye if not treated.

Cherries’ powerful antioxidants that help prevent eye damage.

Because cherries are rich in vitamin C, they can improve the health of your skin too. Benefits of cherries for skin include their ability to reduce inflammatory conditions that affect your skin, improve elasticity and reduce signs of aging.

4. Help With Gout

Gout is a painful, arthritic condition mainly afflicting the big toe. The big toe becomes stiff, inflamed and painful as a result of excess uric acid. This  leads to crystals formed in joints.

These high levels of uric acid are called hyperuricemia, and the pain comes from the body’s natural anti-inflammatory response to the crystals. High uric acid levels can lead to more serious health issues, such as diabetes, kidney disease and heart disease.

Research shows that cherry supplementation can reduce uric acid buildup and potentially limit gout attacks.

A study published in Arthritis & Rheumatism evaluated 633 individuals with gout who were treated with cherry extract over a two-day period. This cherry treatment was associated with a 35 percent lower risk of gout attacks.

When cherry intake was combined with allopurinol use, a prescribed medication for gout and kidney stones, the risk of gout attacks was 75 percent lower — so you might want to add cherries to your gout diet for quick relief.

5. Help Reduce Inflammation

Cherries are one of the top anti-inflammatory foods. A study published in the Journal of International Society of Sports Nutrition evaluated cherries’ ability to reduce muscle damage and pain during strenuous exercise.

In the study, 54 healthy runners ran an average of 16 miles over a 24-hour period. Participants drank 355-milliliter bottles of tart cherry juice or a placebo cherry drink twice daily for seven days prior to the event and on the day of the race.

While both groups reported increased pain after the race, the cherry juice group reported a significantly smaller increase in pain compared to the placebo group. This is thought to be because of the anti-inflammatory properties of tart cherries. The post-run muscle pain was minimized because the cherries were able to reduce inflammation.

Another study published in the Journal of Nutrition evaluated 10 healthy women ages 22–40. The women consumed two servings of sweet cherries after an overnight fast.

The blood and urine samples that were taken before and after the cherry dose indicate that cherries decreased inflammation, inhibited inflammatory pathways and lowered plasma urate. Plasma urate is the salt derived from uric acid.

6. High in Potassium

A cup of cherries fulfills a good amount of your recommended daily value of potassium. While you snack on this delicious potassium-rich food, you feed your body a required mineral for the function of several organs. Potassium is vital for the heart, kidneys, brain and muscular tissues.

Potassium reduces the risk of stroke, helps alleviate hypertension and high blood pressure, can lower muscle cramping, and may improve muscle strength.

Plus, cherries are beneficial during pregnancy because they provide potassium, which is needed to help keep your fluid and chemical balance as your blood volume expands.

7. Can Help Treat Osteoarthritis

The most common type of arthritis is osteoarthritis, or degenerative joint disease. It occurs when the cartilage between the bones and the joint wears down. This allows the bones to rub together rather than giving them the protection and cushion from cartilage.

A study done at the Osteoarthritis Research Center evaluated 58 non-diabetic patients with osteoarthritis who drank two eight-ounce bottles of tart cherry juice daily for six weeks. As a result of the study, Western Ontario McMaster Osteoarthritis Index (WOMAC) scores decreased significantly after the tart cherry juice treatment.

High sensitivity scores also declined after the cherry treatment. This suggests that the tart cherry juice provided symptom relief for patients with osteoarthritis.

A 2015 study published in the journal Cell Stress & Chaperones found that when 20 osteoarthritis patients received sour topical cherry seed extract, which is a major protectant against oxidative stress, they experienced significantly less joint pain.

8. Help Sleep Cycle

Tart cherry juice contains high levels of phytochemicals, including melatonin, a molecule critical in regulating the sleep-wake cycle.

In a study published in the European Journal of Nutrition, 20 volunteers consumed either a placebo or tart cherry juice concentrate for seven days. As a result of this treatment, total melatonin content was significantly elevated in the cherry juice group.

Melatonin is a hormone made by the pineal gland, a small gland in the brain. It helps control sleep and wake cycles.

The cherry tart treatment also led to significant increases in time in bed, total sleep time and sleep efficiency. This data suggests that tart cherry juice or supplements can benefit sleeping patterns and help people with disrupted sleep or those who can’t sleep.

Uses in Traditional Medicine

Cherries are known for their warming properties. In Traditional Chinese Medicine, they are used to build qi, boost blood circulation, improve skin health and relieve exhaustion and fatigue.

They are believed to help build blood, which can benefit health conditions that require cleansing or detoxification. These conditions include diabetes and inflammatory conditions.

The cherry is also used to strengthen the spleen, relieve digestive issues like diarrhea, rejuvenate the body and stimulate appetite.

One of the most powerful benefits of cherries is their high antioxidant content. This is recognized by practitioners of traditional medicine and used to help patients with conditions related to inflammation, including gout, arthritis and fibromyalgia.

The melatonin in cherries is also valued for its ability to induce a feeling of calmness and help relieve insomnia, headaches and irritability.

How to Add to Diet

Cherries are widely available in grocery stores, especially when they are in season during the summer months. Off season, you can find frozen or dried cherries and cherry juice.

One of the favorite varieties of cherries, called bing cherries, are only available in July. They are known to be the most delicious type of cherry because of their natural sweetness.

There are a ton of fun and healthy ways to use cherries. When they’re in season, the fresh fruit can be added to oatmeal, yogurt parfaits, salads, desserts, drinks and smoothies. They can also be eaten plain, of course.

It’s easy to take out the pit of a cherry. Just use a knife, and cut the cherry in half — the pit will come right out.

The cherry season is short, so thankfully cherries freeze very well. You can keep cherries in the freezer for up to a year!

Off season, you can also snack on dried cherries, which are great in grainless granola and oatmeal. Cherries can also be canned in water, apple juice, white grape juice or syrup.

Get your hands on some fresh cherries during the summer months, and make jams, jellies and preserves that you can enjoy all year long. The healthiest way to preserve cherries is in plain water.

Cherries are sweet enough, so you don’t need extra sugar. Start by washing the cherries and pitting them. (You don’t have to pit them before jarring, but it makes them easier to eat later.)

Fill half of a jar with water, and then add your cherries. Keep tapping the jar on the counter to remove air bubbles.

Then, add the rest of your water. Before putting the lid on, make sure the cherries are completely covered, and tap the jar a few more times.

To make a jam or jelly with cherries, use a saucepan to cook the cherries down over medium heat. Add a little water, and give them time to break down.

If you want to add extra sweetness, use a bit of honey or maple syrup, which are both great natural sweeteners. You can also add spices that complement the taste of cherries, like cinnamon or nutmeg.

Here are some cherry recipes to try:

• Cherry Limeade Recipe
• Very Cherry Snack Bar
• Quinoa Salad with Dark Cherries and Kale Recipe
• Massaged Kale Salad, with Pine Nuts & Dried Cherries

Check out these healthy smoothie recipes as well. There are a ton of healthy and delicious ideas, including some with cherries, that allow you to mix it up throughout the week.

Related: Cherimoya Fruit for Digestion, Eye Health & More

Risks and Side Effects

Consuming sweet and tart cherries is completely safe for most adults and children. They may cause an allergic reaction in people who are sensitive, however.

There is not enough research to indicate if large doses for medicinal purposes are completely safe. If you consume large doses, or cherry supplements, inform your doctor, and keep track of your bodily responses before continuing the treatment.

Consuming cherries is safe for women who are pregnant or breastfeeding, but the safety of taking large doses for medicine is unknown because not enough research exists. There are no known cherry interactions at this time.

If you are thinking about feedings cherries to your dog, it’s not recommended because they are known to cause gastrointestinal upset in pets.

Final Thoughts

• The cherry fruit, which comes from the genus Prunus, comes to two varieties: sweet and sour.
• The benefits of cherries are vast because of their antioxidant content. They are known to help reduce inflammatory conditions and oxidative stress.
• They have a lower glycemic index, provide about three grams of fiber per cup and are low in calories.
• As a source of antioxidants, vitamin C and potassium, this fruit boasts a number of health benefits, including potentially:
  • promoting weight loss
  • boosting heart health
  • treating gout
  • reducing inflammation
  • treating osteoarthritis
  • aiding sleep

The post Benefits of Cherries: What Can Cherry Nutrition Do for You? appeared first on Dr. Axe.

Did you know that plum remains were found in Neolithic Age archaeological sites along with olives, grapes and figs? In fact, plums may have been one of the first fruits domesticated by humans, and when you take into consider the wide range of plum benefits there are, it makes perfect sense.

Those round red plums that you pass in the grocery store during the summer and autumn months are choke-full of antioxidants that help to fight disease and signs of aging, along with a whole host of other plum benefits. That’s not to mention prunes and prune juice, which come from dried plums and help regulate digestion.

When you dig a little deeper into plum nutrition, it’s easy to see why this fruit is valued in traditional medicine for its healing and nourishing effects. Read on to learn more about this wonderful fruit and the plum benefits you can get from eating it.

What Are Plums?

A plum is a fruit of the subgenus and genus Prunus. Plums are in the same family as benefit-rich cherries and peaches, as they are all flowers that make fruit with a groove running down one side and a smooth stone or pit.

Commercial plum trees are medium-sized, usually pruned to 16 feet in height. The plums are usually between one to three inches in diameter, and their shape is globe-like or oval.

Plums are characterized as drupes. That means the fleshy fruit surrounds a single hard seed.

Plums come in a wide variety of colors and sizes. Some are much firmer-fleshed than others, and the colors range from yellow to white, green and red. The red plum tends to be the most common and popular variety.

The taste of the plum ranges from sweet to tart. The fruit is juicy and delicious when eaten fresh, and it can also be dried, used in jam-making and added to other recipes. Plum juice can even be fermented into plum wine.

Dried plums (or prunes) are also sweet and juicy. Plus, they contain several antioxidants and are considered a top antioxidant food, accounting for the numerous plum benefits.

Plums and prunes are both known for their laxative effect. That is attributed to various compounds present in the fruits, such as dietary fiber, sorbitol and isatin.

Because they aid the digestive system, prunes and prune juice are often used to help regulate the functioning of the digestive system.

A 2013 paper published in Critical Reviews in Food and Science Nutrition suggests that snacking on dried plums may increase satiety and reduce the subsequent intake of food. Thus, the plum benefits health by helping control obesity, diabetes and related cardiovascular diseases.

Despite their sweet taste, dried plums do not cause a major rise in blood glucose and insulin after meals, and plum benefits don’t end there.

Dried plums also affect the gastrointestinal tract by preventing constipation and possibly colon cancer. The bioactive compounds in dried plums, and their metabolites, may also act as antibacterial agents in both gastrointestinal and urinary tracts.

You may have also heard of umeboshi plums, which are a staple in Japanese cuisine. Umeboshi plums are also called “sour plum” or “Japanese plum.” However, they are made from dried and pickled ume fruit, which is closely related to the apricot.

There’s also the kakadu plum, but this type of plum is actually more similar to an almond. It stays on the kakadu plant after ripening and has a similar size to an olive or cherry.

Nutrition Facts

The many plum benefits are a result of its vitamin and mineral content. Plums not only aid digestion, but they’re also known to improve cardiovascular health, boost the immune system, aid skin health, fight free radicals and lower cholesterol.

A one-cup serving of sliced plums (about 165 grams) contains approximately:

• Calories: 76
• Total Carbohydrates: 18.8 g
  • Fiber: 2.3 g
  • Sugar: 16.4 g
• Total Fat: 0.5 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.2 g
• Sodium: 0 mg
• Vitamin A: 569 IU (19% DV)
• Vitamin C: 15.7 mg (17% DV)
• Copper: 0.1 mg (11% DV)
• Vitamin K: 10.6 mcg (9% DV)
• Potassium: 259 mg (6% DV)

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

In addition, plums contain some vitamin E, thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, manganese and zinc.

Plum Benefits

1. High Source of Antioxidants

One major plum benefit is its powerful antioxidant properties. Plums provide vitamin C and phytonutrients, such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. High-antioxidant foods help prevent certain types of cell damage, especially those caused by oxidation.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what is known as oxidative damage — or the formation of free radicals. Free radicals are very dangerous to the body’s tissues and have been connected to serious health conditions like cancer and premature aging.

The body uses antioxidants to prevent itself from the damage caused by oxygen.

A 2009 study published in the Journal of Medicinal Food suggests that plums are rich in natural antioxidants and protect granulocytes (a type of white blood cells) from oxidative stress. The study was designed to test the anti-radical activity of seven varieties of plums.

Their protective effects against oxidative stress were comparatively evaluated in the white blood cells of mice. Researchers concluded, “The results suggest that individual polyphenolics contribute directly to the total protective effect of plums.”

Some other benefits of eating plums and other antioxidant foods potentially include slower aging, glowing skin, reduced cancer risk, detoxification support and longer life span.

2. Aids Digestion

Plums are a good source of dietary fiber and help regulate the digestive system. Dried plums, or prunes, in particular, are more effective in aiding digestive disorders like constipation.

Consuming plums and other high-fiber foods twice a day may help treat constipation. This is because plums have both soluble and insoluble fiber.

Soluble fiber, which is found in the pulp of a plum, dissolves into a gluey mass. This mass traps fats, sugars, bacteria and toxins and helps move them out of the body. It breaks down carbohydrates, helps lower bad cholesterol levels and may improve cardiovascular health.

Insoluble fiber, found in the skin of a plum, doesn’t dissolve. Its stiff components scrub the digestive tract lining — removing mucoid plaque, trapped toxins and other material.

Thus, plum benefits include being one of the best natural constipation remedies, promoting bowel regulation and steady blood sugar.

A 2016 study published in Molecular Nutrition and Food Research found that the carotenoids and polyphenols found in plums (and cabbages) reduced gastrointestinal inflammation and stimulated digestion in intestinal cells, and more recent animal research unearthed similar findings.

3. Can Lower Cholesterol

Dried plums also can help lower cholesterol levels naturally. The presence of soluble fiber in prunes can help lower LDL cholesterol by interfering with the absorption of dietary cholesterol.

Prunes can lower cholesterol by binding to bile acids and removing them from the body. These bile acids are compounds that are used to digest fat. They are made by the liver from cholesterol.

When they’re removed from the body through stool, the liver must create new bile acids. This uses up more cholesterol, resulting in the lowering of cholesterol in circulation.

4. Helps Improve Cardiovascular Health

The flavonoids and phenolic components — such as anthocyanins, chlorogenic acids, quercetin and catechins — present in plums have anti-inflammatory effects on the different bodily cells. Anti-inflammatory foods help prevent health conditions such as high cholesterol, diabetes and cardiovascular diseases.

The vitamin K present in plums is also beneficial to the heart, so consider addressing the all-too-common vitamin K deficiency right away. This vitamin has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks.

It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits. Vitamin K helps prevent hardening of the arteries because it can keep calcium out of your artery linings and other body tissues, where it can cause damage.

Some studies show that vitamin K is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries. Consuming proper levels of vitamin K is important for preventing high blood pressure and decreasing the chances of cardiac arrest.

A promising 2014 study published in the Journal of Nutrition found that dietary intake of vitamin K is associated with a reduced risk of cardiovascular, cancer or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

An animal study conducted at the University of Minnesota found that when mice were fed diets containing 0.15 percent cholesterol and dried plum powder for five months, the dried plum powder appeared to help slow the development of atherosclerosis, which is the primary cause of heart disease and stroke.

5. Supports Cognitive Health

The phytonutrients present in plums serve as one of the major plum benefits because they help reduce inflammation in neurological areas, and they improve the ability to learn and retain information. This means that plums can help prevent age-related neurodegenerative disorders.

A 2015 study published in the British Journal of Nutrition states that “aging accompanied by a decline in cognitive performance may be a result of the long-term effects of oxidative stress on neurologic processes.” The study was designed to observe the effects of polyphenol-rich oriental plums on cognitive function and the disposition of protein expression in the brain of mice that were fed a high-cholesterol diet for five months.

The results showed that cholesterol concentrations in both the blood and the brain were significantly higher in the group eating a high-cholesterol diet when compared to the control and high-cholesterol diet with oriental plums groups. Researchers concluded that incorporating oriental plums into a high-cholesterol diet can improve some of the symptoms of neurodegenerative conditions (or neurons in the brain).

Plums are also considered a nutraceutical fruit that can support cognition due to various factors, including combating inflammation and free radicals.

6. Aids Skin Health

The vitamin C content in plums serves as a benefit to the skin and blood vessels. A 2007 study published in the American Journal of Clinical Nutrition evaluated more than 4,000 women ages 40–74 and found that higher vitamin C intakes lowered the likelihood of a wrinkled appearance, dryness of the skin and helped naturally slow aging.

A scientific review published in 2017 indicates that vitamin C is important for the maintenance of skin. It works as a protective factor against UV-induced photodamage and stimulates collagen synthesis.

Vitamin C is used to form an important protein that helps make skin, tendons, ligaments and blood vessels. It helps with wounds, and it forms scar tissue.

There is even some evidence that using vitamin C skin cream can decrease the amount and duration of skin redness following cosmetic skin procedures, such as wrinkle or scar removal.

7. Boosts Immune System

The vitamin C content in plums is beneficial to individuals whose immune systems are weakened due to stress. Considering that stress has become a common condition in our society, a sufficient intake of vitamin C foods can serve as an ideal tool for one’s overall health.

A 2006 study published in the Annals of Nutrition and Metabolism states that “vitamin C contributes to maintaining the redox integrity of cells and thereby protects them against reactive oxygen species generated during the respiratory burst and in the inflammatory response.”

The results of the study, testing the effects of vitamin C and zinc on clinical conditions, found that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections, including preventing the common cold. Furthermore, vitamin C and zinc reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections, especially in children in developing countries.

The anti-inflammatory effects of the polyphenols in plums also help boost immune function, while the oriental plum has shown immunostimulatory effects.

8. Reduces Risk of Diabetes

Diabetes is an illness that causes elevated blood sugar levels. If the pancreas does not produce proper amounts of insulin, or if our cells cannot properly process insulin, it results in diabetes.

Because the glucose is not properly utilized, it accumulates in the bloodstream, resulting in the common indicator of diabetes: high blood glucose or sugar.

Plums have a low glycemic index, and plum extracts aid in the reduction of blood glucose and triglyceride levels in the body. The presence of flavonoids is another plum benefit because they protect the body against insulin resistance.

The presence of soluble fiber in plums helps normalize blood sugar levels. Soluble fiber helps the stomach empty at a slower rate.

This affects blood sugar levels and has a beneficial effect on insulin sensitivity. It also helps control diabetes.

Results from three prospective longitudinal cohort studies show that greater consumption of specific whole fruits, including prunes and plums, is associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk.

9. Boosts Bone Health

The polyphenols and potassium in plums are beneficial to the bones because they enhance bone density and prevent bone loss. This can be extremely helpful for people with osteoporosis.

The potassium found in plums is needed to help protect bones from becoming weak and prone to breaks or fractures. When people have low potassium levels, their bones are not properly buffered from the effects of sulfer acids, and they can become demineralized, weak and porous. This is what increases the risk for osteoporosis and fractures.

Osteoporosis is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and even a Dowager’s hump. It’s generally seen in older women over the age of 50.

The main causes of osteoporosis include aging, emotional stress, nutritional deficiencies and hormonal imbalances. Plums, and other high-potassium foods help strengthen bones and improve bone formation.

In fact, a 2017 study conducted on postmenopausal women concluded that “the findings of our studies and others strongly suggest that dried plum in its whole form is a promising and efficacious functional food therapy for preventing bone loss in postmenopausal women, with the potential for long-lasting bone-protective effects.”

Uses in Traditional Medicine

In traditional medicine, tart or sour foods are consumed in colder months in order to benefit liver qi and nourish the lungs. When the temperature outside gets colder and respiratory conditions become more prevalent, eating plums is meant to help eliminate this dampness.

Prunes are used in traditional medicine for their laxative effects. Eating prunes can help aid digestion and relieve constipation. They are also used in improve heart health because of their fiber content.

Plum vs. Prune vs. Peach

Prunes are plums that have been dried naturally. Actually, the term “prunes” is dying out in popularity.

Nowadays, the official term is “dried plums.” Most prunes that you find in the grocery store come from certain plum trees that grow plums that can be dried while still containing the seed.

Many people turn to prunes for their fiber content in order to relieve constipation and other digestive issues. You get all of the benefits of plums packed into a dried-up, wrinkly prune.

However, keep in mind that a cup of sliced plums and a cup of prunes are not equivalent when it comes to their nutrition content. Prunes contain higher concentrations of most nutrients, but they also contain more calories and sugars per serving, so don’t overdo it.

Some people find the idea of eating prunes less than appealing, so they turn to prune juice for its mild laxative effect. Prune juice can also help strengthen bones and improve heart health.

The peach is a fresh fruit that belongs to the same genus as plums. Like plums, peaches are packed with disease-fighting antioxidants, including all five classifications of carotenoids.

Peach nutrition also includes a good amount of vitamin A, vitamin C and potassium. Head-to-head, however, plums provide higher amounts of these micronutrients.

Like plums, peaches can be consumed to boost the health of your heart, eyes, skin and digestion. They help reduce inflammation and fight oxidative stress that contributes to disease.

Uses

You can find fresh plums in your local grocery store or farmers market in the summer and autumn months, usually from the end of May to October.

When shopping for fresh plums, look for ones that are slightly firm and that yield somewhat to pressure. Don’t go for the plums that are already soft or bruised.

If the plum has a sweet aroma, it’s ready to eat. And don’t forget that you can eat the skin of plums when you eat them fresh, but some recipes call for peeled plums too.

Plums should be stored in the refrigerator, unless the plum is too firm and you want it to ripen quickly — then keep it at room temperature in a dark place, like a paper bag.

There are so many fun and healthy ways to incorporate plums into your diet. Plums make a great addition to so many baked goods, snacks and salads. Try adding this delicious fruit to:

• tarts
• pies
• ice pops
• salads
• oatmeal
• yogurt
• smoothies
• pudding

Dried plums are available year-round. They are also beneficial to your health.

Just like fresh plums, they can be added to a number of healthy dishes. They are soft, sweet and deeply flavored.

Sometimes people mix prunes and port wine or brandy to intensify the flavor. Use dried plums, or prunes, in:

• cake
• ice cream
• dressings
• salads
• chicken dishes
• pork dishes
• pancetta dishes
• dinner tarts

Plums are great with breakfast. They’re soft, sweet and easy to digest. Adding them to your morning yogurt or oatmeal is a great way to take advantage of these amazing plum benefits.

Try adding sliced plums to this Almond Flour Pancakes Recipe. They also are delicious in this gluten-free Quinoa Porridge Recipe.

Add a small plum to your fruit smoothies, like this Berry Smoothie Recipe.

Believe it or not, plums are delicious with lunch and dinner recipes too — like this Fall Chicken Salad Recipe. Sliced plums add a great sweetness to this salad, or you can try dried plums for a richer flavor.

Looking for a super healthy way to eat plums for dessert? Add them to this delicious Frozen Berries with Coconut and Lime Recipe. The plums, berries, coconut and lime create a refreshing dessert, and it will satisfy your sweet tooth.

Risks and Side Effects

Plums contain oxalates, which may cause kidney stones. For this reason, people with the history of kidney stones should avoid consuming plums.

It’s also believed that in some people, these oxalates decrease calcium absorption, which results in calcium levels rising in the kidneys. Ultimately, this may cause formation of small or even large stones in the kidneys and the bladder.

People with kidney stones may be able to eat a small amount of plums, so take it slow and pay close attention to the results of plum consumption.

Final Thoughts

• A plum is a fruit in the same family as peaches and cherries. It’s one of the first fruits that was domesticated by humans.
• What do plums do for your body? Plum benefits come from their high antioxidant content, which helps fight disease. Plum benefits also include the ability to help boost your immune system, improve the health of your heart and boost brain function.
• Plums also provide a range of micronutrients, including a good amount of vitamin C, vitamin K, vitamin A and potassium. Plus, plums are high a good source of fiber, especially when they are dried, which explains the plum benefits for digestion.

The post Plum Benefits Your Digestion & Cardiovascular Health appeared first on Dr. Axe.

Just the taste of mango can create a delightful tropical experience for your taste buds, but did you know that the mighty mango also delivers a healthy dose of vitamins, minerals and enzymes to benefit health? Not only that, but mango is also a great high-fiber food and high-antioxidant food as well.

It’s no wonder, then, that the this summer fruit is often referred to as the “king of fruits.”

The name mango come from the Tamil word mangkay or mangay — however, when Portuguese traders arrived and settled in Western India, they embraced the name manga, which eventually gave way to the modern-day version of mango.

Throughout history, every part of the mango — including the fruit itself, its skin, leaves, bark of its tree and even the pit — has been used as a health remedy in one form or another, but before diving headlong in to all things “mango nutrition,” here’s more of a backdrop on the sweet and delicious mango.

What Are Mangos?

Not to be confused with a tropical American hummingbird going by the same name, the mango is an oval-shaped, creamy, juicy and fleshy tropical fruit. It is actually considered a drupe or stone fruit, meaning it has a characteristic outer fleshy part surrounding a shell (pit or stone) with a seed inside.

Coconuts, cherries, plums, peaches, olives and dates are also drupes.

With a flavor often described as a cross between a peach and a pineapple — and like the benefits of pineapple, providing well over 20 vitamins and minerals — the mango is the fruit of a large evergreen that grows almost exclusively in the tropics and subtropics.

Mangos can vary in skin color — from green to red or yellow to orange — but the inner flesh of the mango is typically golden yellow.

Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America in approximately 300 or 400 A.D. and were first cultivated in Malaysia, Eastern Asia as well as Eastern Africa, but Portuguese explorers introduced mangos to the people of Africa and Brazil.

In India, giving someone a basket of mangos is considered an act of friendship.

Mangos have long been used in traditional forms of medicine thanks to their healing properties and the extensive mango benefits that this stone fruit has to offer as well. In Ayurvedic medicine, the mango is believed to be very nourishing and thought to help promote proper elimination, soothe the throat and increase fluids in the body by creating moisture.

Meanwhile, in Traditional Chinese Medicine, mangos are used to strengthen digestion, build up bodily fluids and ease coughing. Mangos are also thought to increase the body’s inner heat, which can improve circulation and nourish qi, which is the vital energy of the organs.

Native to Southern and Southeast Asia, the mango is one of the most cultivated fruits in the tropics. The common mango, or Indian mango, is the only mango tree routinely cultivated in several tropical and subtropical areas. It originated between 4,000 and 5,000 years ago in what is now present-day eastern India, Pakistan and Burma.

Prior to the fruit’s appearance and cultivation in California in approximately 1880, mango cultivation is thought to have begun in Florida and Hawaii earlier in the 1800s.

As the national fruit of India, Pakistan and the Philippines, as well as the national tree of Bangladesh, the mango fruit and its leaves are used ritually to decorate religious ceremonies, community festivals and celebrations, as well as weddings. It should come as no surprise to note that many stories in Indian mythology mention the mango plant. In fact, Buddha is said to have meditated in a mango grove under the shade of a mango tree.

India holds the title of being the world’s major producer of mangos — with over 1,000 varieties of mangos available — although China, Mexico, Brazil and Thailand cultivate mangos as well. In the U.S., Florida is the chief producer of mangos.

The mango is not only fascinating due to its longevity and popularity as a fruit, but it also has some unusual relatives. Did you know that mangos are from the same family as pistachios and cashews? It’s true.

Likewise, mango trees can grow to great heights — anywhere from 65 to 100 feet tall. They can also live for extended periods of time. In fact, some mango trees have lived for more than 300 years and continue to bear fruit at such a ripe old age.

Nutrition Facts

Belonging to the flowering plant family Anacardiaceae and going by the scientific name Mangifera indica L., mangos are filled with vitamins, minerals, fiber and antioxidants. Each serving is also relatively low in mango calories, making it an incredibly healthy and nutrient-dense food.

A one-cup serving of raw mango (about 165 grams) contains approximately:

• Calories: 99
• Total Carbohydrates: 24.8 g
  • Fiber: 2.6 g
  • Sugar: 22.6 g
• Total Fat: 0.6 g
  • Saturated Fat: 0.2 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.4 g
• Sodium: 1.7 mg
• Vitamin C: 60.1 mg (67% DV)
• Vitamin A: 1,780 IU (49% DV)
• Copper: 0.2 mg (20% DV)
• Folate: 71 mcg (18% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Vitamin E: 1.5 mg (10% DV)
• Vitamin K: 6.9 mcg (6% DV)
• Potassium: 277 mg (6% DV)
• Riboflavin: 0.1 mg (5% DV)

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

In addition to the nutrients listed above, the mango nutrition profile also contains a small amount of niacin, magnesium and pantothenic acid — as well as powerful antioxidants like zeaxanthin, quercetin, astragalin and beta-carotene.

Mango Benefits

1. Can Lower Blood Sugar Levels

Rich in fiber plus an array of power-packed antioxidants, adding mango to your diet can have a big impact on blood sugar levels. For example, one study out of Oklahoma actually found that supplementing with mango for 12 weeks significantly reduced blood sugar levels in obese adults.

In addition, research in 2020 revealed:

Mangos help maintain stable blood glucose and insulin levels post-consumption which in part correlates with increases of adiponectin levels. These results suggest mangos are a beneficial snack for those looking to lose weight or have a medical condition in which stabilizing postprandial glycemic response is critical. Future research on the long-term effects of mango consumption on satiety hormone levels and glucose response is warranted.

The fiber in mangos may also help promote normal blood sugar levels. Fiber passes through the gastrointestinal tract undigested, slowing the absorption of sugar in the process.

2. Helps Regulate Blood Pressure

Sometimes called “the silent killer,” high blood pressure places extra strain on the heart, forcing it to work harder to pump blood throughout the body so it can continue to work efficiently.

Mangos are rich in potassium, which is absolutely vital when it comes to regulating blood pressure. Plus, they’re also naturally low in sodium, a micronutrient that should be limited in those with high blood pressure.

Research conducted in Canada found that mango consumption in overweight and obese individuals led to a 3.5 percent reduction in systolic blood pressure after eight weeks.

3. Boosts Brain Health

Considered one of the best brain foods, mango nutrition is packed with vitamin B6, which is essential for maintaining brain function. In fact, some research suggests that a deficiency in this key vitamin could contribute to impaired cognitive function and neurological decline.

Vitamin B6 and other B vitamins are also crucial for maintaining the function of brain neurotransmitters and aid in supporting a healthy mood as well as regular sleep patterns.

Animal models have even shown that mango extract can help improve memory impairment and oxidative stress damage consistent with mild cognitive impairment.

4. May Protect Against Macular Degeneration

Age-related macular degeneration is a common condition that causes destruction of the macula, the part of the eye that provides sharp, central vision. It can lead to night blindness, blurry, distorted vision and even blindness.

In addition to the wealth of vitamins and minerals supplied by the mango nutrition profile, this powerful fruit also contains the antioxidant zeaxanthin. Zeaxanthin works to filter out harmful blue light rays, thereby playing a protective role in eye health as well as possibly preventing macular degeneration symptoms.

Studies show that increasing your intake of key antioxidants like zeaxanthin can help increase macular pigment density to preserve vision and prevent macular degeneration.

5. Supports Strong Bones

Mangos are an excellent source of bone-building vitamin K. This important nutrient is involved in bone metabolism and helps maintain adequate amounts of calcium in the bone tissue.

Interestingly enough, a study published in the American Journal of Clinical Nutrition actually found that a vitamin K deficiency may be associated with lower bone density and an increased risk of fractures.

6. Helps Optimize Heart Health

Heart disease is a major problem in the United States and around the world. Fortunately, switching up your diet and adding more nutrient-rich foods like mango to your menu may help optimize heart health to protect against heart disease.

Mangos contain high amounts of pectin, a type of soluble fiber that can help naturally lower cholesterol levels in the blood. Combined with the low sodium levels as well as high amounts of potassium and B vitamins, mango nutrition may help keep your heart healthy and reduce the risk of heart disease.

7. Combats Cancer Cell Growth

As previously mentioned, mangos are high in pectin. Pectin not only helps lower cholesterol levels in the blood, but may also guard against prostate cancer, according to some in vitro studies.

A compound within pectin combines with galectin-3, a protein that plays a role in inflammation and cancer progression. Additionally, high dietary intakes of vitamin C and beta-carotene, an antioxidant found within the mango, have also been linked to increased survival rates in men with prostate cancer.

Plus, one in vitro study conducted by the University of Queensland even found that extracts of mango flesh and peels were effective at blocking the growth of breast cancer cells as well. Although research is still in the early stages, this suggests that mangos may be a helpful part of natural cancer treatment protocol.

8. Slows Signs of Aging

Mangos are jam-packed with several anti-aging nutrients that can help slow the signs of aging to keep you looking youthful for as long as possible.

In particular, mangos are rich in vitamin A, a micronutrient that helps promote tissue repair and is often used topically to fight wrinkles and skin aging.

They’re also loaded with vitamin C, an antioxidant that protects against oxidative damage and boosts the production of collagen. Collagen is a type of protein that can slow signs of aging by reducing joint pain and preserving skin elasticity.

A 2020 randomized, clinical pilot study evaluated the effects of mango fruit intake on facial wrinkles and erythema in postmenopausal women. After 16 weeks, researchers concluded that the “results from this pilot study support the concept that regular intake of modest amounts of mangos may improve facial wrinkles.”

9. Helps Increase Immune Function

Your immune system is your body’s first line of defense against unwanted invaders and has everything to do with keeping you healthy and feeling your best. Squeezing in plenty of vitamin C, mangos can help support a healthy immune system to ward off illness and infection.

A study in the Annals of Nutrition & Metabolism actually found that getting enough vitamin C in your diet could help reduce the duration and severity of respiratory infections like the common cold, plus decrease the incidence of other conditions, such as malaria, pneumonia and diarrhea infections.

It’s also rich in polyphenols that help boost immunity.

10. May Improve Digestive Health

With nearly three grams of fiber in a single cup of fresh mango nutrition, adding this nutritious fruit to your daily diet can do wonders when it comes to the health of your digestive tract. Fiber can help add bulk to the stool to increase stool frequency in people with constipation.

High-fiber foods like the mango may also help protect against other gastrointestinal conditions, including hemorrhoids, GERD, intestinal ulcers and diverticulitis.

A 2023 randomized, controlled trial published in Food Science & Nutrition examined the effects of fresh mango consumption on gut health and the microbiome. Twenty-seven participants consumed 100 calories per day of either mangos or low-fat cookies in a 12-week crossover design study with a four-week washout period.

The mango group saw increases in healthy bacteria in the microbiome and a slight increase in bowel movements. Ultimately, the researchers found that “it can be concluded that consumption of mango may have positive effects on the gut health, which may yield possible health benefits for chronic disease that deserve further study.”

11. May Protect Against Asthma

As you may recall from the mango nutrition lineup, mangos are chock-full of beta-carotene and vitamin A. Due to this, the fruit could potentially act as an asthma natural remedy.

Asthma occurs as a result of inflammation in air passages, resulting in temporary narrowing of airways transporting air from the nose and mouth to the lungs. This leads to difficulty breathing, wheezing, coughing, chest tightness or even death.

Studies show that levels of vitamin A and beta-carotene may be lower in children with asthma. Although it’s unclear exactly what role these essential nutrients may play, these findings indicate that they may have some impact on allergic diseases, such as asthma.

Mango vs. Papaya

The mango and papaya are two types of tropical fruit — like cherimoya and pineapple guava — that have garnered a good amount of popularity for their delicious taste and versatility. Both are sweet, fleshy and loaded with an impressive array of important nutrients.

That said, there are several notable differences between these two fruits. For starters, they each belong to a different family of plants.

Mangos are native to South Asia, whereas papayas are thought to originate in the tropical regions of the Americas. In terms of appearance, the papaya is more oblong and has several seeds inside while the mango houses a single pit.

When it comes to nutrition, both are considered incredibly nutrient-rich ingredients. In a single cup, papaya packs in more vitamin C, vitamin A and folate, but the same amount of mango is higher in fiber, vitamin B6 and vitamin E.

How to Use (Recipes)

There are a number of different types of mangos out there, which have slight differences in taste and appearance. Although there may also be some minute distinctions between Kent mango nutrition vs. Alphonso mango nutrition, honey mango nutrition (also known as Ataulfo mango) and Kesar mango nutrition, they can all be used in similar ways and are brimming with important vitamins, minerals and antioxidants that your body needs.

When selecting your mangos, get your hands on them, and press them slightly. They should “give” somewhat from the pressure of your fingertips, and then you should see a slight depression on the mango’s surface. That is the easiest way to select a ripe mango that is ready to be enjoyed.

If your mangos are still a bit unripened, place them in a paper bag in a warm place, which will help them ripen within two days. However, you can also choose to keep unripened mangos at room temperature, which will take them about a week to ripen. Storage in the refrigerator, however, will make them last for somewhere around two weeks.

Wondering how to eat a mango to take advantage of the many mango benefits that this tasty fruit has to offer? There are so many ways to enjoy mangos, but perhaps one of the best ways is to have it fresh — all by itself. You can dice it or slice it, but either way, it’s a heavenly treat!

You can also add it to other like kinds of fruits, including fresh pineapple, kiwi and papaya, making a delectable tropical fruit salad. It’s also great added to your healthy smoothie recipes.

You can even jazz it up to create a savory salsa with mango, papaya, jalapeño, chipotle pepper and cayenne pepper and pair it with healthy dipping chips or use it to top off your favorite type of tacos.

There are plenty of options for how to eat a mango and a number of tasty mango recipes to choose from. Here are a few delicious and nutritious ideas to help get you started:

• Mango Walnut Spinach Salad
• Spicy Mango Dipping Sauce
• Tropical Acai Bowl
• Mango Chicken Lettuce Wraps
• Mango Coconut Ice Cream

You can also make or buy mango butter to support skin and hair health.

Risks and Side Effects

Although there are plenty of benefits of mango, there are some downsides that need to be considered as well.

Since mangos are of the same family as pistachios or cashews, if you have an allergy to these nuts, then you should probably avoid mangos. Additionally, mangos are also very distant relatives of poison ivy, so some people may be sensitive to them.

Some people with latex allergies have also had a cross-reaction to mangos, so use caution and be sure to address any concerns with your doctor.

Many people also wonder: Can you eat mango skin? Mangos and their peels contain tiny amounts of urushiol, which can trigger dermatitis in those sensitive to it and may also cause food allergy symptoms like itching, burning and swelling of the skin, so it’s best to avoid the skin whenever possible.

Finally, keep in mind that there are a relatively high amount of calories in mango compared to other fruits, so don’t gorge on more than one at a time. Instead, have a great dessert finish to a healthy meal, or mix with some protein (like goat milk or coconut milk) for breakfast or enjoy alongside some whey protein for a snack.

Final Thoughts

• The mango is a delicious tropical fruit that is native to South Asia and enjoyed for its sweet flavor and extensive nutrient profile.
• Each serving of fresh fruit contains a relatively low amount of mango calories, plus plenty of fiber, vitamin C, vitamin A and vitamin B6.
• What are the benefits of eating mango? Thanks to its impressive nutritional content, potential mango nutritional benefits include lower blood pressure and blood sugar levels, improved heart and brain health, increased immune function, decreased signs of aging, better digestive health, and more.
• You can eat mangos as is for a guilt-free sweet treat or try adding them to smoothies, fruit salads, savory salsas or even tacos.
• Enjoy this tasty stone fruit as part of a well-balanced, nutritious diet to maximize the potential benefits and help improve your overall health.

The post Mango Nutrition: Tropical Fruit for Helping With Blood Sugar & Brain Health appeared first on Dr. Axe.

Bitter melon (Momordica charantia) is a type of edible, medicinal fruit that is native to Asia, Africa and parts of the Caribbean. It has a very long history of use in China, Ayurvedic medicine — a traditional system of healing that has been practiced for India for over 3,000 years — and also in some of the healthiest places of the world, such as Okinawa, Japan (one of the world’s “blue zones“).

Records show that culinary and medicinal uses of bitter melon originated in India, then were introduced into Traditional Chinese Medicine practices around the 14th century. Knowing that bitter foods tend to be cleansing for the body and capable of boosting liver health, the Chinese were attracted to bitter melon’s extremely sour taste. They began cooking and using the fruit in recipes, as well as juicing it to create a tonic in order to help treat such conditions as indigestion, an upset stomach, skin wounds, chronic coughs and respiratory infections.

Bitter melon has been the focus of well over 100 clinical and observational studies. It’s best known for its hypoglycemic effects (the ability to lower blood sugar), and research shows that the melon’s juice, fruit and dried powder can all be used to mimic insulin’s effects and help treat diabetes.

Although researchers state that further studies are required to recommend its use for certain conditions, according to a 2004 review published in the Journal of Ethnopharmacology, findings show that bitter melon has some of the following benefits:

• Managing blood sugar levels and diabetes
• Reducing respiratory infections, such as pneumonia
• Lowering inflammation and raising immunity
• Treating abdominal pain, peptic ulcers, constipation, cramps and fluid retention
• Increasing cancer protection
• Reducing fevers and coughs
• Lowering menstrual irregularity
• Treating skin conditions including eczema, scabies and psoriasis
• Antiviral, antibacterial and anthelmintic properties (including those that can be used to prevent or treat parasites, HIV/AIDS, malaria and even leprosy)
• Treating gout, jaundice and kidney stones
• Managing symptoms of autoimmune disorders including rheumatoid arthritis

What Is Bitter Melon?

Momordica charantia goes by several common names around the world, including bitter melon, bitter gourd, balsam, bitter apple and carilla fruit. It belongs to the Cucurbitaceae plant family and today is primarily grown in two varieties for its medicinal benefits (M. charantia var. charantia and M. charantia var. muricata), mostly throughout parts of India.

Over a dozen different species of the plant can be found growing throughout the world, and the beneficial properties, taste, texture, size and appearance differ from plant species to species. The most widely grown type of bitter melon plant produces a small, round fruit that has a distinct, highly sour/tart taste.

The immature fruit is sometimes eaten as a vegetable and added to stir-fries or other recipes, especially throughout Asia. It can be consumed both raw and cooked, as well as used to make a concentrated extract that contains high levels of anti-inflammatory, antibacterial, antiviral compounds.

Asian and African folklore and herbal medicine practitioners were some of the first to adopt bitter melon. The fruit has been used in healing systems native to places such as India, Indonesia, Turkey, Japan and Turkey for at least 700 years!

In Turkish folk medicine, bitter melon is known as a stomach soother, despite its strong, sometimes off-putting taste. Turkish healers used bitter melon hundreds of years ago to soothe ulcers, constipation, water retention, bloating and more.

In India, bitter melon is considered one of the most important plants for Ayurvedic “ethnobotanical practices.” In Ayurveda, the fruit has been used to help balance hormones, manage symptoms of diabetes, reduce digestive upset, treat skin disorders or wounds, and also as a natural laxative for treating constipation.

Bitter melon has also earned a reputation for acting a natural cough suppressant and protector of respiratory diseases.

Today, bitter melon is still widely used as a vegetable in daily cooking in places like Bangladesh and several other countries in Asia. As it has been for hundreds of years, it’s still used as a medicinal plant for the treatment of various diseases in developing countries (like Brazil, China, Colombia, Cuba, Ghana, Haiti, India Mexico, Malaya, Nicaragua, Panama and Peru) due to its availability, low cost and multipurpose uses.

It’s also a popular addition to stir-fries in China, India and Japan and promoted for its digestive-boosting benefits.

Nutrition Facts

What gives the bitter melon plant its signature sour flavor is a type of alkaloid momordicine compound, which is produced in the plant’s fruit and leaves.

In immature vegetable form, bitter melon is also a good source of nutrients including vitamin A, vitamin C, iron and phosphorus.

One of its most important attributes, Momordica charantia contains biologically active phytonutrients and antioxidants. These include chemical compounds such as phenolic acids, glycosides, saponins, alkaloids, fixed oils, triterpenes, insulin-like peptides, and certain types of anti-inflammatory proteins and steroids.

Studies have identified specific phenolic and flavonoid compounds within bitter melon that are responsible for many of its anti-diabetic and anti-cancer effects. These include gallic acid, tannic acid, catechin, caffeic acid, p-coumaric, gentisic acid, chlorogenic acid and epicatechin.

Research shows these help reduce inflammation, balance hormones, regulate appetite, help prevent obesity, prevent tumor growth and much more.

A 100-gram serving of bitter melon contains about:

• Calories: 41
• Carbohydrates: 4.2 g
  • Fiber: 1.9 g
  • Sugar: 1.9 g
• Total Fat: 2.7 g
  • Saturated Fat: 0.7 g
  • Polyunsaturated Fat: 0.8 g
  • Monounsaturated Fat: 0.9 g
  • Trans Fat: 0 g
• Protein: 0.8 g
• Sodium: 127 mg
• Vitamin C: 31.9 mg (35% DV)
• Folate: 49 mcg (12% DV)
• Zinc: 0.8 mg (7% DV)
• Potassium: 309 mg (7% DV)
• Vitamin K: 6.9 mcg (6% DV)

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

Health Benefits

1. Helps Normalize Blood Sugar Levels

Findings from both human and animal studies have demonstrated a hypoglycemic effect of concentrated bitter melon extract, meaning it helps lower blood glucose (sugar) levels and regulate the body’s use of insulin. In many ways, bitter melon extract acts just like insulin that the body produces naturally.

The Journal of Ethnopharmacology reports that “Over 100 studies using modern techniques have authenticated its use in diabetes and its complications.” Diabetic symptoms and complications that bitter melon extract can help manage include:

• Insulin resistance and high blood sugar levels
• Nephropathy (kidney damage)
• Eye disorders, such as cataracts or glaucoma
• Hormonal irregularities and menstrual changes in women
• Heart complications and blood vessel damage

While multiple studies have found that Momordica charantia can be beneficial in normalizing blood sugar and managing diabetes, its effects seem to depend on how it is consumed. A 2013 study published in the Journal of Agricultural Food Studies showed that bitter melon consumed in both raw or juice form helps lower blood glucose levels in healthy and diabetic animals, although other studies have found that responsiveness differs depending on the individual.

This study analyzed the hypoglycemic effects of bitter melon extract and seeds on mice with either normal or elevated blood sugar levels. The data showed that bitter melon extract (1 g/kg) significantly lowered the blood glucose level of both normal and diabetic mice.

It did so primarily by regulating the insulin signaling pathways in muscles and fat cells (adipose tissues), helping cells take up more glucose from the blood as needed. Bitter melon was shown to target insulin receptor sites and stimulate downstream pathways, leading researchers to conclude it can serve as a beneficial “regulator of glucose metabolism.”

Other research has identified a mixture of active constituents within bitter melon that are responsible for its anti-diabetic abilities. These include steroidal saponins (known as charantins), insulin-like peptides and alkaloids, which are most heavily concentrated in fruit of the Momordica charantia plant.

2. Fights Bacterial Infections and Viruses

Research has demonstrated that bitter melon contains several forms of antibacterial as well as antiviral agents. These agents are capable of lowering susceptibility to such infections as Helicobacter pylori (a very common bacteria tied to the formation of stomach ulcers when someone’s immune function is low), along with viruses including HIV.

A report printed in the International Journal of Microbiology states that powdered bitter melon has been used in Ayurveda for centuries “for dusting over leprous and other intractable ulcers and in healing wounds, especially when mixed with cinnamon, long pepper, rice, and chaulmugra oil.” In recent years, bitter melon extract has been successfully used against pylorus ligation, aspirin and stress-induced ulcers in rats, showing significant reductions in ulcer symptoms.

Additionally, studies have identified anthelmintic agents within bitter melon, a group of anti-parasitic compounds that help expel parasitic worms and other internal parasites from the body. Anthemintics work by killing parasites internally, without causing significant damage to the host (the person or animal carrying the parasite).

3. Can Improve Digestive and Liver Health

There’s evidence that bitter melon extract can help:

• reduce stomach and intestinal disorders
• decrease kidney stones
• prevent liver disease and improve liver function
• treat parasitic worms that enter the gastrointestinal tract
• reduce symptoms of inflammatory bowel disease (including colitis)
• improve overall digestive health

Research done at Annamalai University in India showed that extract from bitter melon increased levels of glutathione peroxidase (GPx), superoxide dismutase (SOD) and catalase, helping improve detoxification and prevent liver damage.

Bitter melon also has natural laxative effects and therefore helps relieve constipation. A traditional use of bitter melon was for reducing stomach pains and ulcers. Recently, it has even been discovered that it can help act against Helicobacter pylori bacteria that contributes to ulcer formation.

4. Can Help Increase Cancer Protection

Although results have been inconsistent, several studies have demonstrated bitter melon’s efficacy in preventing or managing various types of cancers, including:

• lymphoid leukemia
• lymphoma
• choriocarcinoma
• melanoma
• breast cancer
• skin tumor
• prostatic cancer
• carcinoma of the tongue and laryn
• bladder cancer
• Hodgkin’s disease

How does bitter melon act like a cancer-fighting food?

The Department of Biophysics, Molecular Biology and Bioinformatics at the University of Calcutta states that Momordica charantia has “anti-cancerous, anti-mutagenic, anti-tumourous” properties.

While more research is still needed, to date a small group of studies have found that cancer patients using bitter melon in addition to other treatments have shown promising results. Extracts of bitter melon have been shown to increase metal chelating, promote detoxification, prevent lipid peroxidation and inhibit free radical damage, which contributes to cell mutations and tumor growth.

The School of Biomedical Sciences at University of Hong Kong has identified over 20 active components within bitter melon that have anti-tumor properties. On conclusion of research regarding bitter melon as an “anti-diabetic, anti-HIV and anti-tumor compound,” researchers said that bitter melon is “a cornucopia of health and deserves in-depth investigations for clinical application in the future.”

5. May Help Reduce Respiratory Disorders and Symptoms

Through increasing detoxification, improving blood flow, lowering inflammation and decreasing free radical damage, bitter melon is capable of preventing common illnesses, such as coughs, colds or the flu.

A strong immune system and well-functioning digestive system are essential for fending off potential infections and diseases, as well as reducing seasonal allergies and asthma. In Traditional Chinese Medicine, juice from bitter melon fruit has been used to treat dry coughs, bronchitis and sore throats for hundreds of years.

Studies today show that bitter melon juice, fruit and seeds can be beneficial for preventing respiratory illnesses, coughs, mucus and food allergies.

6. Helps Treat Skin Inflammation and Wounds

Several studies have identified anti-inflammatory compounds within bitter melon that help treat skin conditions, such as eczema and psoriasis. Due to its antibacterial properties, traditionally (and sometimes still today) bitter melon has also been used topically on the skin to treat deep skin infections (abscesses) and wounds without the use of antibiotics.

7. May Help Prevent Obesity an Heart Disease

The fruit extract of bitter melon has shown strong antioxidant activities in both human and animal studies. In addition to balancing hormones related to diabetes, there’s potential for bitter melon to act as a therapeutic agent for preventing obesity and other symptoms related to metabolic syndrome and cardiovascular disease (such as high cholesterol and high blood pressure).

Although more research is still needed, experimental animal and clinical studies show that bitter melon is beneficial in preventing weight gain by way of mediating and inducing lipid and fat metabolizing processes, gene expressions that control appetite and body weight, and reducing inflammation.

A 2015 report published in the Journal of Lipids showed that bitter melon has metabolism-boosting effects:

Proinflammatory cytokines and oxidative stress have been shown to be responsible for developing metabolic disturbances, such as insulin resistance and activation of immune response in liver, adipose tissue, and muscles. Several investigational reports suggest that bitter melon can reduce body weight in high fat diet induced obesity in laboratory animals. Bitter melon supplementation prevented the body weight gain and visceral fat mass significantly in rats fed high … weight reduction may be a result of increased fatty acid oxidation which ultimately facilitates weight reduction.

How to Use

Bitter melon fruit can be eaten on its own, cooked with or consumed in extract/tablet form.

Look for immature melon fruit that is green, firm and free from bruising or splitting. Store it at cool temperatures, ideally in the refrigerator, for one to two weeks or until its green color starts to show spots.

If you’re able to find the whole fruit, you can try cooking it in a way that it’s traditionally prepared in Asia: stir-frying it with potatoes, garlic, chili and onion until some of its strong smell is reduced.

Up to 100 milliliters of fresh bitter melon juice can be taken once a day. If you’d like to reduce the bitterness of the fresh fruit or fresh fruit juice, use a small amount diluted with fresh-squeezed fruit or veggie juice, or add a small amount of raw honey.

Dosage of bitter melon extract depends on the condition being treated. Most research shows that taking around 1,000–2,000 milligrams daily has the strongest effects. Many brands recommend splitting doses into two to three servings and taking capsules after meals to help with absorption.

Bitter melon is usually taken in doses of one to two capsules, three times a day after meals, for up to three months. This amount has been shown to help with improvement in blood sugar management/diabetic conditions, but not enough is known about its effects when used for more than three months straight.

Look for pure bitter melon extract in tablet or capsule form that is ideally certified organic, Non-GMO Project Verified, gluten-free, magnesium stearate free and contains no synthetic additives.

Risks and Side Effects

Based on research that’s available at this time, bitter melon is meant to be used in conjunction with other preventive measures (like eating a healthy diet and exercising to control inflammation), along with conventional treatments when necessary. Here are some possible side effects and precautions to consider before using bitter melon products:

• While this melon has proven hypoglycemic effects, available scientific data is not sufficient to recommend its use for treating diabetes without careful supervision and monitoring. The Memorial Sloan Kettering Cancer Center concludes that bitter melon “cannot be recommended as a replacement therapy for insulin or hypoglycemic drugs” at this time, so if you’re prediabetic or diabetic, it’s best to talk to your doctor about using bitter melon extract in addition to your current treatment plan.
• Because bitter melon lowers blood sugar, it can interact with medications for diabetes. If you take diabetes medications, keep in mind it might lower your blood sugar too much, and therefore monitoring is recommended.
• Pregnant women, those who are trying to become pregnant and women who are breastfeeding should not consume bitter melon, since research shows that it has some abortifacient properties (those that can cause miscarriages), can cause menstrual bleeding and has certain anti-fertility capabilities.
• If you’ve recently undergone surgery, have been fasting or lost substantial blood for another reason, bitter melon should be avoided, since it can interfere with blood sugar control and cause side effects like dizziness or fainting.

Final Thoughts

• Bitter melon (also commonly called bitter gourd) is a sour, green fruit commonly eaten in Asia and used around the world for its many medicinal properties.
• Benefits include potentially increasing immunity, lowering diabetes symptoms, fighting free radical damage and inflammation, treating skin problems, improving digestion, and helping prevent cancer.
• It can be consumed raw, cooked or extract and tablet form. Between 1,000–2,000 milligrams of this melon extract daily (split into two to three dosages) are usually recommended for treating most conditions, although bitter melon should be avoided by pregnant women, those taking diabetic medications and people recovering from surgery.

The post Bitter Melon: The Fruit That Can Help With Diabetes, Cancer and More appeared first on Dr. Axe.

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

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

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

What Is Citrus Bergamot?

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

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

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

Benefits

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

1. Supports heart health

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

2. Aids your body’s cellular cleaning process

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

3. Helps to cool inflammation

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

How to Get Citrus Bergamot in Your Diet

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

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

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

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

Conclusion

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

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

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

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

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

Top 20 Summer Fruits

1. Strawberries

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

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

2. Blueberries

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

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

3. Raspberries

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

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

4. Blackberries

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

5. Mango

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

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

6. Papaya

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

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

7. Pineapple

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

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

8. Plums

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

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

9. Peaches

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

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

10. Nectarines

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

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

11. Apricots

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

12. Cherries

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

13. Watermelon

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

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

14. Honeydew

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

15. Cantaloupe

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

16. Kiwi

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

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

17. Apples

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

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

18. Oranges

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

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

19. Pawpaw

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

It can also help with maintaining blood sugar control.

20. Lemons and Limes

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

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

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

How to Add to Diet

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

Here are some things you can make with these fruits:

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

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

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

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

Risks and Side Effects

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

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

Conclusion

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

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

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

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

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

What Is Pineapple?

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

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

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

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

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

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

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

Nutrition Facts

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

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

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

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

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

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

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

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

Benefits

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

1. Rich Source of Immune-Boosting Vitamin C

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

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

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

2. High in Fiber

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

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

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

3. May Help Improve Fertility

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

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

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

4. Helps Protect Against Cardiovascular Disease and Obesity

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

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

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

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

5. May Help Prevent Asthma

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

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

6. Provides Nutrients that Aid in Mental Health

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

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

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

7. May Help Fight Cancer

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

8. Reduces Inflammation

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

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

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

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

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

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

9. Aids Digestion

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

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

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

Uses

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

Choosing a Pineapple

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

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

How to Cut a Pineapple

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

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

How to Use

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

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

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

Try these smoothie and juice recipes:

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

Common Questions

What is the best time to eat pineapple?

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

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

Is it good to eat pineapple on an empty stomach?

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

Should you drink water after eating pineapple?

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

Risks and Side Effects

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

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

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

Final Thoughts

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

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

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

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

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

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

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

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

What Is Bilberry?

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

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

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

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

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

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

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

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

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

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

Health Benefits

1. Supports Improved Vision

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

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

2. Helps with Circulation Problems

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

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

3. Can Improve Bad Cholesterol

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

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

4. May Improve Blood Sugar Levels

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

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

5. May Help Prevent Cancer

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

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

6. Effective for Helping with Diarrhea

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

7. Helps Lower the Risks of Alzheimer’s Disease

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

How to Add to Diet

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

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

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

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

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

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

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

Risks, Side Effects and Drug Interactions

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

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

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

Final Thoughts

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

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

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

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

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

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

Types

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

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

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

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

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

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

Which squash is healthiest? 

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

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

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

Yellow Squash Nutrition Facts

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

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

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

Is yellow squash a carb or vegetable?

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

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

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

Benefits

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

1. Good for Weight Loss Diets

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

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

2. Provides Vitamin C and Other Antioxidants

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

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

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

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

Consuming plenty of vitamin C is linked to:

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

3. Good Source of Nutrients, Including Potassium and Folate

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

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

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

How to Cook (Plus Recipes)

Buying and Preparing It:

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

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

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

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

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

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

Cooking It:

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

Some ideas for cooking yellow squash include:

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

Is yellow squash more nutritious raw or cooked?

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

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

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

Recipes:

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

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

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

Risks and Side Effects

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

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

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

Conclusion

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

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

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

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

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

Health Benefits of Blueberries

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

1. High in Antioxidants

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

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

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

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

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

2. Help Fight Cancer

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

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

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

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

3. Can Amp Up Weight Loss

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

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

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

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

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

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

4. Help Boost Brain Health

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

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

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

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

5. May Alleviate Inflammation

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

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

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

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

6. Support Digestion

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

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

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

7. Promote Heart Health

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

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

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

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

Blueberry Nutrition Facts

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

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

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

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

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

Blueberries vs. Blackberries vs. Raspberries

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

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

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

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

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

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

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

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

How to Use/Recipes

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

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

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

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

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

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

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

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

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

History

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

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

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

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

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

Risks and Side Effects

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

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

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

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

Final Thoughts

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

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

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

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

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

What are the health benefits of eating eggplant?

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

What Are Eggplants?

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

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

Why is eggplant a fruit?

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

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

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

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

Is eggplant a superfood?

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

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

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

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

Eggplant Nutrition Facts

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

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

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

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

Types

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

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

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

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

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

Some types of eggplant varieties include:

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

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

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

Health Benefits

1. Has Anti-Inflammatory and Antioxidant Effects

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

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

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

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

2. Helps Protect Against Cancer

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

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

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

3. Helps Lower High Cholesterol and Blood Pressure

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

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

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

4. Can Help Improve Digestive Health

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

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

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

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

Is eggplant good for losing weight?

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

Is eggplant a protein or carb?

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

Can eggplant make you fat?

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

5. High Source of Bone-Building Manganese

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

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

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

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

6. Good Source of Energy-Promoting B Vitamins

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

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

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

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

7. Can Help Prevent Skin Cancer

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

How to Select and Store

Is eggplant available year-round?

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

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

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

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

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

Storing Eggplant

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

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

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

How to Cook (Recipes)

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

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

Do you have to soak eggplant before cooking?

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

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

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

How do eggplants taste?

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

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

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

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

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

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

Other ideas include making:

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

Risks and Side Effects

What are the side effects of eggplant?

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

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

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

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

Can you eat too much eggplant?

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

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

Final Thoughts

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

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

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

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

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

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

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

Zucchini Nutrition Facts

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

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

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

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

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

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

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

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

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

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

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

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

Related: Winter Melon for Digestion, Weight Loss & More

Health Benefits

1. High Source of Antioxidants and Vitamin C

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

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

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

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

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

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

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

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

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

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

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

3. High Source of Potassium

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

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

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

4. Can Help Improve Digestion

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

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

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

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

5. Low in Calories and Carbs

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

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

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

6. Helps Maintain Eye Health

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

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

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

7. Good Source of Energizing B Vitamins

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

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

8. Can Help Control Diabetes

Can diabetics eat zucchini? You bet.

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

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

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

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

9. Might Help Balance Thyroid and Adrenal Function

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

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

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

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

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

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

How to Add to Diet

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

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

Ways to Cook with Zucchini:

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

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

Recipes

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

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

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

Risks and Side Effects

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

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

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

Final Thoughts

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

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

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

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

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

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

Blackberry Nutrition Facts

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

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

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

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

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

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

Health Benefits of Blackberries

1. May Prevent and Slow Growth of Cancer

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

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

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

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

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

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

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

2. Improve and Maintain Brain Function

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

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

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

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

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

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

3. Reduce Inflammation, Fight Infection and Boost Immunity

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

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

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

Anti-inflammatory foods often go hand in hand with foods high in antioxidants, and blackberries are no exception. As whole, healthy foods like blackberries fight inflammation and also help curb the free radical damage caused by oxidative stress within your body.

This damage occurs when the uncharged molecules (free radicals) that are responsible for aging and immune system function are overproduced due to exposure to the sun, too many processed foods or medication use. You can fight oxidative stress with antioxidants like those found in blackberries and other berries (and a ton of other amazing foods), slowing the onset or development of disease and premature aging.

Blackberries also show antibacterial activity, another function by which they protect your body from disease. They can reduce the impact of oral infections by targeting infected cells while leaving other cells untouched, making them a potentially powerful agent to treat infection.

4. Regulate Menstrual Health

If you struggle with painful symptoms of PMS, one solution might be to introduce more blackberries into your diet. The presence of vitamin K helps regulate hormone function and thereby potentially reduces cramping pains. As a blood-clotting vitamin, it can also help with excessive bleeding and give some pain relief during heavy menstrual cycles.

Another way to alleviate mental and physical PMS symptoms is by consuming foods high in manganese and calcium, both of which are contained in blackberries.

5. Good for the Cardiovascular System

The vitamin K in blackberries is important for the health of your entire cardiovascular system. Vitamin K serves to stop the hardening of arteries by carrying calcium out of them and preventing buildup that can lead to serious diseases.

Healthy consumption of vitamin K is also linked to healthy blood pressure levels, reduced inflammation in cells that line blood vessels (both veins and arteries) as well as a lower chance of heart attack.

In addition, another function of the anthocyanins in blackberries is their protective effects against endothelial dysfunction and heart failure. Endothelial dysfunction is a mouthful that describes a condition of the blood vessels around the heart where they’re constantly restricting and then dilating. It’s related to various forms of heart disease and associated with a high risk of heart failure or attack.

However, one special anthocyanin, cyanidin-3-O-glucoside, found in blackberries seems to do a great deal in protecting these blood vessels and may be able to significantly reduce the occurrence of this dysfunction — and, hopefully, delay or stop the onset of the related cardiovascular diseases.

6. Promote Healthy Skin

Sometimes, the health benefits of blackberries reach skin-deep, and that’s no joke. An extract of the blackberry fruit generally protects the skin from UVB damage through antioxidant activity.

It also protects the keratinocytes in your skin from UV damage, which are the cells that form a protective layer on your epidermis and then reproduce below the outer layer of skin to continually replenish the epidermis. Once again, the heroes of this story are the anthocyanins in blackberries.

The vitamin C found in blackberry nutrition also helps keep skin healthy and strong. It promotes collagen production, decreases the instance of dry skin and may even prevent premature aging of the skin.

Skin health isn’t all about preventing wrinkles, though. The nutrients in blackberries also have an antiviral effect on infections affecting the skin, specifically the herpes virus responsible for cold sores.

How to Pick and Prepare

When selecting blackberries (if you’re fortunate enough to be able to pick them wild), look for fruits that are shiny and firm. It’s also good practice to avoid fruits low enough to have been licked or partially eaten by dogs or rodents. Try searching for the freshest, best produce between August and September, making them summer fruits.

If you pick wild berries, try using several small containers to collect them, rather than stacking them in one large container, because it’s so easy to crush the drupelets that contain all of the sweet and tarty flavor.

Handpicked blackberries last about two to three days at room temperature, and refrigerating them can extend that to five to seven days, although it’s best to allow them to get to room temperature before eating. Store-bought varieties may differ in keeping time. Blackberries freeze well, so if you stock up, just remember to try freezing them in flat, single layers.

This fruit is one that’s usually important to buy organic, if you can. When studying the health benefits of blackberries, it’s not uncommon to see findings of little to no nutritional value in commercially produced, store-bought varieties in comparison with wild or organic types. You can also try a variety called marionberry.

Recipes

Blackberries are one of those incredible foods that can be used in an almost unlimited number of dishes. From salads to desserts, blackberries are a favorite for every part of your meal.

For a lunch salad or appetizer full of antioxidants and flavor, try our Blackberry Lemon Salad (with a homemade salad dressing you’re definitely going to make again).

Looking for a breakfast treat? Try this Gluten-Free Berry Muffin recipe, and with it comes all the benefits of coconut oil and almonds nutrition.

For those of us who can’t resist a healthy dessert, why not try this recipe for Vegan Blackberry Peach Ice Cream?

Although blackberries function as a fruit, they aren’t very similar to other berries — such as maqui berries or juniper berries — in composition. They’re more like peaches or almonds, which are known as drupes.

Blackberries are an “aggregate fruit,” meaning they have merged many plant ovaries in their formation. The tiny bubbles on blackberries are known as drupelets, which are what make them similar in composition to other drupes.

Many ancient cultures were aware of the health benefits of blackberries to some extent. Greeks were known to use the blackberry plant to treat gout, and Romans utilized the leaves to create a tea they claimed would treat various illnesses.

These fruits also found their place in ancient folklore as symbolic representations of a large number of things. In Christianity, sources indicate blackberries were used to symbolize spiritual neglect or ignorance.

In mid-Mediterranean literature, writers insisted Christ’s crown of thorns was made from blackberry runners and that the deep color of the juice represented the blood of the savior. Other folk stories associate blackberries with bad omens, haste and sometimes death.

Explorer, writer and botanist John Bertram was one of the first to formally record the presence of blackberries in his work for the original United States Botanical Garden, writing of the plants outside of Mobile, Ala., “[It] grows here five or six feet high, rambling like Brier vines over the fences and shrubs.”

Modern cultivation began in the late 1800s in the Americas by Judge Logan of California.

One notable fact about blackberries is that there are so many cross-cultivated varieties that it’s not possible to clarify a “taxonomy” of the original blackberry. The complexity of current species of blackberries means that there’s no way to separate out the original.

Currently, Mexico is the largest exporter of blackberries.

Risks and Side Effects

While the tannins found in the blackberry fruit are in small enough quantities to be healthy without consuming too much, there are much larger amounts found in the leaves and root of the plant, which are sometimes used to make tea.

There is some evidence that a massive load of tannins, like those in such teas, can potentially increase the size of tumors in cancer patients. People who have a history of cancer should avoid teas made from blackberry leaf or root.

It’s also good to minimize blackberry consumption if you’re susceptible to kidney stones, as the oxalates found in blackberries and various other fruits can sometimes increase the production of these stones.

Some people may experience mild allergic reactions when consuming blackberries, so if you notice a swelling or itching of your hands, mouth or lips upon eating the fruit, it’s best to discontinue use immediately.

Final Thoughts

• Blackberries are found in a large number of varieties and species all over the world, and no one can truly pinpoint the “original” variety.
• This fruit contains a long inventory of vital nutrients, many of which are found in huge quantities in just one serving, such as fiber, vitamin C, manganese and vitamin K — which is why the health benefits of blackberries are so plentiful.
• A lot of research supports the theory that blackberries and their extracted compounds are powerful cancer-fighting agents, just one of the many health benefits of blackberries.
• Many of the health benefits of blackberries are related to their high antioxidant load, especially the amount of anthocyanin polyphenols they contain.
• Blackberries are good for your brain as they help it operate at peak function and protect it from damage.
• The blackberry is an anti-inflammatory, antioxidant and antibacterial food that fights many diseases.
• Eating blackberries around the time of a menstrual cycle can help minimize cramps and other PMS symptoms.
• Blackberries also help your heart function well and your skin stay healthy, along with the other health benefits of blackberries.
• It’s important to buy blackberries organic whenever possible, as this is the best way to maintain their nutrient integrity when using them in a variety of scrumptious dishes.

The post 6 Amazing Health Benefits of Blackberries appeared first on Dr. Axe.

A summer favorite in my house, raspberries are a wonderful addition to pancakes, granola and yogurt. This is good news for those of you who love to utilize these delicious berries, because raspberry nutrition is off the charts.

What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial.

Let’s take a look at just how beneficial these delicious berries can be.

What Is the Raspberry?

The red raspberry has been around for a very long time and noted as growing wild in the foothills of Mount Ida during the time of Christ. It’s technically known as Rubus idaeus and originated in Asia Minor and North America.

It’s believed that the Romans are responsible for wide-range cultivation seen in Europe. In fact, medieval Europe used wild berries for their nutritional value as well as for other more practical things, such as painting.

Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They’re usually harvested twice a year — once in the fall and once in the summer. If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.

The U.S. is the the third largest raspberry producer in the world. We usually see raspberries as red (Rubus idaeus), which is the most popular, but there are also black (Rubus occidentalis), purple — which is a cross of red and black raspberries — and yellow varieties, a mutation of red or black raspberries. The highest yields occur in California, Oregon and Washington.

Raspberry Nutrition Facts

Raspberries run a pretty close race with blueberries as nutrient-dense and high-antioxidant powerhouses.

One cup (approximately 123 grams) of raw raspberries contains about:

• 64 calories
• 14.6 grams carbohydrates
• 1.5 grams protein
• 0.8 gram fat
• 8 grams fiber
• 32.2 milligrams vitamin C (54 percent DV)
• 0.8 milligram manganese (41 percent DV)
• 9.6 micrograms vitamin K (12 percent DV)
• 27.1 milligrams magnesium (7 percent DV)
• 25.8 micrograms folate (6 percent DV)
• 0.1 milligram copper (6 percent DV)
• 1.1 milligrams vitamin E (5 percent DV)
• 0.8 milligram iron (5 percent DV)
• 186 milligrams potassium (5 percent DV)
• 0.7 milligram niacin (4 percent DV)
• 0.4 milligram pantothenic acid (4 percent DV)
• 35.7 milligrams phosphorus (4 percent DV)

Raspberries vs. Blueberries

Raspberries have similar health benefits as blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well.

Overall, raspberries are higher in fiber and vitamin C, and they’ve been shown to help ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.

Here are a few stats that separate the two:

• Raspberries have a good amount of fiber over the blueberry.
• The blueberry has the raspberry beat with vitamin K. Though the raspberry contains 12 percent of the daily recommendation, the blueberry ranks higher coming in at 33 percent.
• While both are vitamin C foods, the raspberry jumps to the top in this category. The raspberry contains twice as much with a whopping 54 percent of the daily recommended intake.

Health Benefits

1. Boost Heart Health

We know that most berries provides tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health.

An animal study published in Scientific Reports was conducted to review immune responses and the efficacy of reducing chronic diseases of red raspberries. The results revealed that the anthocyanin found in raspberries provided anti-inflammatory benefits that may help the heart. Specifically, the study showed that raspberries had the highest efficiency of releasing nitric oxide, which helps improve blood flow.

Additionally, the polyphenols in raspberries have been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head. Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and boost overall heart health.

2. Help With Weight Loss

Raspberries may be able to help you manage your weight. Because they contain amazing phytonutrients, these little powerhouses of nutrition that can help boost metabolism.

Raspberry ketones are natural phenolic compounds and have specific nutrients called rheosmin that may be responsible for this amazing benefit, not to mention the high fiber content. By supplementing with raspberries, animal studies indicate that weight gain through the accumulation of fat can be reduced, and the evidence suggests that treatment with raspberries can help decrease the size of fat cells.

In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth and body composition.

Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results.

3. Can Help Manage Diabetes

Raspberries are very low on the glycemic index, ranking as a 3 in glycemic load. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it.

Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan.

4. May Help Prevent Cancer

The black raspberry has some powerful characteristics that may offer cancer prevention. Raspberries offer high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin.

Laboratory studies shared by the Memorial Sloan Kettering Cancer Center show that the ellagic acid may be able to help prevent cancer. The research showed that when ellagic acid was consumed before and during exposure to cancer-causing carcinogens, fewer liver tumors developed than a in diet without the ellagic acid. Similar results were shown with lung cancer.

Another study conducted at the Ohio State University Comprehensive Cancer Center on rats showed that the anthocyanins in black raspberries may reduce tumors. Diets containing freeze-dried black raspberries suppressed the development of tumors in the esophagus of the studied subjects, and the results indicate that the anthocyanins may have chemopreventive properties.

These studies show that raspberries are some of the most promising cancer-fighting foods you can consume.

5. Ease Arthritis Pain

Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why raspberries make a great addition to any arthritis diet plan.

An animal study conducted by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island’s College of Pharmacy and published in the Journal of Agricultural and Food Chemistry revealed that the red raspberry fruit and raspberry extracts, which contain the polyphenols, anthocyanins and ellagitannins, provided anti-inflammatory properties that protected the cartilage in subjects with arthritis — perhaps because there was a decrease in the degradation of the protein, proteoglycan and type II collagen.

The treated subjects had a lower occurrence rate and less severity of arthritis compared to control subjects. There was way less inflammation, pannus formation, cartilage damage and bone resorption.

This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since raspberries are potent anti-inflammatory foods.

6. Fight Aging

The antioxidants are pretty phenomenal in raspberry nutrition, and these antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. Raspberries contain the well-known potent vitamin C as well as antioxidant carotenoids and quercetin.

Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries.

Additionally, vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis. Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you’ve always wanted.

Recipes

To make the most of your raspberries, make sure you select berries that are plump, a bit firm and vibrant in color. If the berries are green, contain mold or appear to be bruised, skip those.

Store the raspberries in the fridge for a few days, but remember that they have a short shelf life so plan accordingly for your next few smoothies or salads.

Here are some raspberry recipes to try:

• Lemon Raspberry Sorbet
  
• Raspberry Smoothie
• Chocolate Raspberry Crepes
• Raspberry Vinaigrette

Risks and Side Effects

In most cases, raspberries are a healthy and safe choice, but always consult your physician before taking a supplement, such as raspberry ketone, or trying any natural remedy for the treatment or prevention of cancer.

It’s been suggested that pregnant women should avoid black raspberry supplements because they may induce labor.

Final Thoughts

• Raspberry nutrition has been shown to boost heart health, help with weight loss, manage diabetes, potentially prevent cancer, ease arthritis pain and fight aging.
• Raspberries are similar to blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well. Overall, raspberries are higher in fiber and vitamin C, and they’ve been shown to ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.
• Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They’re usually harvested twice a year — once in the fall and once in the summer. If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.
• There are many ways to incorporate this high-antioxidant, nutrient-dense fruit in your diet. Try some of my favorite recipes, and start getting raspberry nutrition benefits today!

The post Raspberry Nutrition Helps Prevent Heart Disease, Weight Gain and Even Cancer appeared first on Dr. Axe.