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. Help 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 a great source 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, and figs helped normalize 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. (It also contains allulose, which is a natural simple sugar that doesn’t affect blood sugar.)

With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes in rats, making them a potential diabetes natural remedy.

In humans, the benefits of figs for diabetics has been shown as well. One study revealed that drinking fig leaf tea with breakfast was associated with a decreased need for insulin in type 1 diabetics.

Further research published in 2019 discovered that beverages with high doses of fig fruit extract had lower glycemic scores than many other beverages.

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.

9. Promote digestive health

Figs are renowned for their digestive health benefits, primarily due to their high fiber content. Dietary fiber plays a crucial role in maintaining regular bowel movements and preventing constipation.

In addition to fiber, figs contain prebiotics, which are compounds that feed the beneficial bacteria in the gut. These prebiotics help maintain a healthy gut microbiome, improving overall digestive health.

Moreover, studies have shown that figs can help relieve symptoms of digestive disorders, such as irritable bowel syndrome (IBS).

A study published in 2019 found that patients with IBS who consumed figs experienced significant improvement in their symptoms compared to those who did not. This suggests that incorporating figs into the diet can be beneficial for those suffering from various digestive issues.

10. May boost heart health

Figs are rich in antioxidants, such as polyphenols, which help reduce oxidative stress and inflammation in the body. These antioxidants protect the blood vessels and heart from damage caused by free radicals.

Additionally, figs contain significant amounts of potassium, a mineral that helps regulate blood pressure by balancing the effects of sodium in the body. Consuming potassium-rich foods like figs can help lower high blood pressure, a major risk factor for heart disease.

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 sensitive 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.

Frequently asked questions

What are the health benefits of figs?

Figs offer a variety of health benefits due to their rich nutrient content, including:

• High in fiber: Figs are excellent for digestive health, helping prevent constipation and promoting regular bowel movements.
• Rich in antioxidants: They contain polyphenols that help protect cells from oxidative stress, reducing the risk of chronic diseases.
• May support heart health: Figs can help lower blood pressure due to their potassium content, and their fiber helps reduce cholesterol levels.
• Bone health: Figs provide calcium, magnesium and phosphorus, all important for maintaining strong bones.
• Blood sugar management: Although figs are sweet, studies suggest they may help regulate blood sugar levels due to their fiber content.

What are the pros and cons of eating figs?

Pros:

• Nutrient-dense: Figs are rich in essential vitamins and minerals, including vitamin B6, potassium and calcium.
• High fiber content: This helps improve digestion and may reduce cholesterol levels.
• Natural sweetness: Figs are a healthy alternative to processed sugary snacks and can satisfy sweet cravings.
• Antioxidants: The high antioxidant levels in figs help combat free radicals and may reduce inflammation.

Cons:

• High sugar content: While natural, figs contain a significant amount of sugar, which could be problematic for people with diabetes if eaten in excess.
• Possible digestive discomfort: Eating too many figs can cause diarrhea or digestive upset due to their fiber content.
• Allergic reactions: Some people may experience allergic reactions to figs, especially if they have a latex or pollen allergy.

Do you eat figs raw?

Yes, figs can be eaten raw. They are sweet and juicy when fresh, and their skin, flesh and seeds are all edible.

Some people prefer to peel them, but it’s not necessary as the skin is thin and tender.

Are figs nuts or fruits?

Figs are fruits, specifically a type of multiple fruit known as a “syconium.” Inside the fig, there are many tiny flowers that develop into seeds, giving it its crunchy texture.

How should figs be eaten?

Figs can be enjoyed in several ways:

1. Raw: Fresh figs can be eaten whole or sliced, with or without the skin.
2. Dried: Dried figs are a common snack and can be added to trail mixes or baked goods.
3. In salads: Figs pair well with greens, cheese and nuts in salads.
4. With cheese: Figs are often served with soft cheeses, like goat cheese or brie.
5. In desserts: They can be used in cakes, tarts or jams.
6. Roasted or grilled: Roasting or grilling enhances their natural sweetness and makes for a delicious side dish or dessert.

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.

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. 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 dragon fruit 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.

Research has shown it also may help lower fasting blood glucose levels in prediabetic, but the same results weren’t proven in those who already had type 2 diabetes.

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-3 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.

7. Anti-inflammatory

Dragon fruit exhibits significant anti-inflammatory effects, primarily due to its rich content of bioactive compounds, such as anthocyanins and squalene. Studies have demonstrated that these compounds inhibit the synthesis of reactive oxygen and nitrogen species, cyclooxygenase-2 (COX-2) and inducible nitric oxide synthase (iNOS) in vitro, without causing cytotoxicity.

The fruit’s extracts, particularly from H. polyrhizus and H. undatus, have shown protective anti-inflammatory and antioxidant activities as well.

8. Chronic disease fighter

Dragon fruit contains a variety of bioactive compounds, including vitamins, potassium, betacyanin, p-coumaric acid, vanillic acid and gallic acid, which contribute to its potential in preventing diseases associated with inflammatory and oxidative processes.

These compounds have shown benefits in conditions such as diabetes, dyslipidemia, metabolic syndrome, cardiovascular diseases and cancer.

Plus, the antioxidant properties of dragon fruit help in neutralizing free radicals, thereby reducing oxidative stress, which is a common pathway in chronic diseases.

9. Possible iron level booster

While specific studies on dragon fruit’s direct impact on iron levels are limited, the fruit is known to contain iron, which is essential for various bodily functions, including the formation of hemoglobin in red blood cells.

Consuming iron-rich foods like dragon fruit can help in maintaining adequate iron levels, which is crucial for preventing anemia and supporting overall health.

10. Source of magnesium and fiber

Dragon fruit is a good source of magnesium and dietary fiber.

Magnesium is vital for numerous biochemical reactions in the body, including energy production, muscle contraction and nerve function. Adequate magnesium intake is associated with a lower risk of chronic diseases, such as hypertension and type 2 diabetes.

The fiber content in dragon fruit aids in digestive health, helps maintain a healthy weight and can lower the risk of developing heart disease.

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.

FAQs

What is dragon fruit good for in the body?

Dragon fruit is packed with nutrients and antioxidants that benefit the body. It is rich in vitamin C, which supports the immune system, and contains fiber that promotes digestion and gut health.

The fruit also provides magnesium, which helps with muscle function and sleep. Dragon fruit’s antioxidants, such as betalains, flavonoids and phenolic acid, may protect cells from damage and help reduce inflammation.

Additionally, it can support heart health by potentially lowering cholesterol and improving blood pressure.

Can you eat dragon fruit raw?

Yes, dragon fruit is typically eaten raw. After cutting it open, you can scoop out the flesh with a spoon.

Its texture is similar to a kiwi or a pear, and it’s often enjoyed fresh or added to smoothies, salads and desserts.

What does a dragon fruit taste like?

The taste of dragon fruit is mildly sweet, with a flavor often compared to a cross between a kiwi and a pear. It has a subtle sweetness and refreshing taste, though the flavor can vary slightly depending on the variety of dragon fruit.

Some types have a more pronounced sweetness, while others are milder.

How do you know when a dragon fruit is ripe?

A ripe dragon fruit will have vibrant, evenly colored skin that is bright pink or yellow.

It should give slightly when pressed, similar to how a ripe avocado feels. If the skin is wrinkled or too soft, the fruit is overripe.

Avoid dragon fruits with dark spots or blotches on the skin, as these could indicate overripeness or spoilage.

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.

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

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

Fall Fruits

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

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

1. Apples

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

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

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

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

2. Pumpkins

What celebratory fruit is in season in October? Pumpkins.

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

You’ll find many types of pumpkins, as well as other related squashes, in markets during the cooler months of the year. While some pumpkin species are best used as decorations, others can be cooked and eaten.

They’re naturally sweet, high in vitamins C and A, which act like antioxidants, and a good source of dietary fiber.

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

3. Pears

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

Check out these pear recipes for inspiration.

4. Cranberries

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

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

Fresh cranberries have a sweet and tart flavor, so many prefer to cook them, sweeten them or dry them.

You can store them in plastic bags in the refrigerator or freeze them. They should stay fresh for about one month in the fridge.

5. Grapes

Whether you like red, green or black grapes best, you’ll find them available in local markets from late summer through early fall.

Grapes are a rich source of antioxidants, including anthocyanin, which is one reason why eating them has been linked with longevity. Plus, they provide vitamin C, potassium and vitamin K.

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

6. Kumquats

Not familiar with kumquats? They look like small oranges and are one of the best sources of vitamin C and fiber.

They’re also considered winter fruits because they’re in season for many months, where they grow in warmer parts of the world, such as the Southern U.S.

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

7. Passion fruit

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

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

8. Guava

Available in larger markets, especially those that sell tropical fruits, guava is high in vitamin C , copper and lycopene, the same type of antioxidant found in tomatoes.

Use it in cocktails or mocktails, fresh pressed juices, yogurt bowls, and sauces. It can also help flavor herbal teas, iced teas and other healthy drinks.

9. Persimmons

Persimmon is a round, orange fruit that peaks in late fall.

It supplies you with vitamin A, vitamin C  and manganese. It also contains antioxidants, such as gallic acid and epicatechin gallate, two compounds that are associated with health perks related to cardiovascular function and inflammation.

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

10. Pomegranates

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

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

11. Quinces

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

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

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

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

Health Benefits

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

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

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

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

How to Add to Your Diet

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

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

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

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

Risks and Side Effects

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

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

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

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

Conclusion

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

The post Top Fall Fruits + Their Benefits 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 serving 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

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, breads and lattes.

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

As summer transitions into fall, September brings a bounty of fresh produce that’s perfect for both refreshing summer salads and hearty autumn dishes. This month offers an abundance of vegetables and fruits at their peak, perfect for creating delicious and nutritious meals.

Eating seasonal fruits and vegetables not only supports local farmers, but also ensures you’re getting the most nutrient-rich and flavorful produce.

In this guide, we’ll explore the top vegetables and fruits in season during September, along with their health benefits and ways to incorporate them into your meals.

September Vegetables in Season

1. Tomatoes

Juicy and versatile, tomatoes are a staple in many dishes. Rich in lycopene, vitamins A and C, and antioxidants, tomatoes support heart health and may reduce the risk of certain cancers.

How to use: Enjoy raw in salads, blend into sauces or roast for a rich flavor.

Use them to make:

• Homemade Ketchup
• Homemade Pasta Sauce or Vegan Pasta Sauce
• Shakshuka

2. Bell peppers

Available in various colors, bell peppers add a sweet, crisp flavor to dishes. High in vitamin C, they boost immunity and support skin health.

How to use: Eat raw in salads, grill, or stuff and bake.

Bell peppers are versatile in both raw and cooked dishes. Slice them for crudités, stuff them with rice and herbs, or roast them for a sweet, smoky flavor.

Try them in:

• Turkey-Stuffed Bell Peppers, Quinoa Stuffed Peppers, or Beef and Quinoa Stuffed Bell Peppers
• Stuffed Peppers with Rice
• Chicken Fajitas

3. Cucumbers

Refreshing and hydrating, cucumbers are perfect for cooling dishes. Low in calories, they promote hydration and aid in digestion.

How to use: Slice into salads, pickle or blend into smoothies.

Cucumbers are perfect for salads, sandwiches and pickles. Try them in a refreshing gazpacho or the following recipes:

• Cucumber Tomato Salad
• Secret Cucumber Detox Soup
• Cucumber Salsa

4. Zucchini

A summer squash with a mild flavor, zucchini is versatile in many dishes. Low in calories and high in vitamin C and potassium, it supports heart health.

How to use: Grill, spiralize into noodles or bake into breads.

Zucchini can be grilled, stuffed or spiralized into noodles. Try it in fritters or quick breads, or in the following recipes:

• Zucchini Noodle Recipes
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Zucchini Pizza Boats
• Zucchini Lasagna
• Gluten-Free Chocolate Chip Zucchini Bread

5. Eggplant

Eggplant has a slightly bitter taste and a meaty texture. Rich in fiber and antioxidants, it supports digestion and may reduce the risk of heart disease.

How to use: Grill, roast or use in casseroles like eggplant parmesan, ratatouille and baba ganoush. Try these other eggplant recipes as well.

6. Green beans

Crisp and tender, green beans are a classic side dish. High in fiber and vitamins A, C and K, they support bone health and digestion.

How to use: Steam, sauté or add to casseroles.

Green beans can be steamed, sautéed or roasted. Try them in a classic Niçoise salad or other healthy green bean recipes.

7. Sweet corn

Sweet and crunchy, corn is a summer favorite that extends into September. High in fiber, vitamins B and C, and antioxidants, it promotes eye health and digestion.

How to use: Grill on the cob, add to salads, or use in soups and salsas. Here a few more corn recipes to try:

• Cornbread Stuffing
• Calabacitas
• Taco Soup

8. Spinach

Spinach is a leafy green known for its mild flavor and versatility. Packed with iron, calcium, and vitamins A, C and K, it supports bone and eye health.

How to use: Eat raw in salads, sauté or blend into smoothies.

Spinach is great raw in salads or sautéed as a side. Use it in omelets, pasta dishes or smoothies, or try the following recipes:

• Crustless Spinach Quiche
• Grecian Spinach
• Spinach Artichoke Dip

9. Kale

Kale is a nutrient-dense leafy green with a slightly bitter taste. High in vitamins A, C and K, it supports heart health and bone strength.

How to use: Massage for salads, bake into chips or sauté with garlic. There are so many kale recipes to choose from.

10. Broccoli

Broccoli is a cruciferous vegetable with a slightly bitter taste. Rich in fiber, vitamins C and K, and folate, it supports immune function and bone health.

How to use: Steam, roast or blend into soups. You can also eat raw broccoli, of course.

Try it in stir-fries or pureed into a creamy soup, among other broccoli recipes.

11. Cauliflower

Cauliflower has a mild flavor and can be used as a low-carb alternative in many dishes. High in fiber, vitamins C and K, and antioxidants, it supports digestion and may reduce the risk of chronic diseases.

How to use: Roast, mash or use as a rice substitute.

It can be roasted whole, riced for a low-carb alternative or pureed into a creamy soup, and there many more cauliflower recipes to choose from.

12. Brussels sprouts

These mini cabbages have a slightly bitter taste and a dense texture. Packed with fiber, vitamins C and K, and antioxidants, Brussels sprouts promote heart health and digestion.

How to se: Roast with olive oil, steam or sauté with bacon.

Roast them with olive oil and garlic, or shred them raw for a crunchy slaw. Here are some other ways to use them:

• Roasted Brussels Sprouts
• Harvest Mason Jar Salad

13. Carrots

Carrots are sweet and crunchy root vegetables. High in beta-carotene, fiber and vitamin K, they support eye health and digestion.

How to use: Eat raw as a snack, roast or blend into soups.

Carrots are delicious raw as a snack or roasted with honey for a caramelized treat. Grate them into salads, or bake them into muffins.

You can also make:

• Maple Glazed Rosemary Carrots
• Carrot Cake Cupcakes
• Raw Superfood Carrot Salad
• Carrot Ginger Soup
• Carrot Apple Salad

14. Beets

Beets have an earthy flavor and vibrant color. Rich in folate, manganese, fiber and antioxidants, they support heart health and may reduce inflammation.

How to use: Roast, pickle, grate raw into salads or blend into smoothies. Their earthy sweetness pairs well with goat cheese and walnuts.

Try the following beet recipes:

• Roasted Beets with Balsamic Rosemary Glaze
• Roasted Beet Salad
• Beet Hummus

15. Leeks

Leeks have a mild onion flavor and a tender texture. High in fiber and vitamins A and K, they support heart health and digestion.

How to use: Sauté for soups, roast or add to quiches. They also can be braised as a side dish.

Try this Potato Leek Soup.

16. Cabbage

Cabbage is a versatile leafy vegetable with a slightly bitter taste. Rich in fiber, vitamins C and K, and antioxidants, it supports digestion and immune function.

How to use: Eat raw in slaws, ferment into sauerkraut or sauté. Try it sautéed with apples for a tasty side dish, or make one of the following recipes:

• Lime Cilantro Coleslaw
• Homemade Sauerkraut
• Stuffed Cabbage Rolls

17. Celery

Celery is a crisp vegetable with a mild, refreshing flavor. Low in calories and high in fiber, it supports hydration and digestion.

How to use: Eat raw as a snack, add to salads or use in soups.

Celery is great raw with dips or cooked in soups and stews. Try it braised as a side dish.

Use it in:

• Chicken Salad
• Red Lentil Soup
• Celery Juice

18. Parsnips

Parsnips are a sweet, nutty root vegetable. High in fiber, vitamins C and K, and folate, they support digestion and immune health.

How to use: Roast, mash, or add to stews and soups.

Try them in a root vegetable gratin or the following dishes:

• Slow Cooker Beef Stew
• Carne Guisada
• Healthy Soups

19. Sweet potatoes

Sweet potatoes are a starchy root vegetable with a sweet flavor. Packed with beta-carotene, fiber, and vitamins A and C, they support eye health and immune function.

How to use: Bake, mash, or roast for a side dish. Sweet potatoes can be used in pies and quick breads as well, and there are plenty of other sweet potato recipes to try.

20. Pumpkin

Pumpkin is a fall favorite with a mildly sweet flavor. Rich in beta-carotene, fiber and vitamin A, it supports eye health and immune function.

How to use: Pumpkin isn’t just for pie. Roast it for soups, use it in risottos or puree it for baked goods.

Try these 45 pumpkin recipes.

21. Butternut squash

Butternut squash is a sweet, nutty winter squash. High in fiber, vitamins A and C, and potassium, it supports heart health and digestion.

How to use: Roast, puree for soups or add to casseroles. Butternut squash makes a velvety soup or a sweet addition to risottos and pasta dishes.

Try these butternut squash recipes.

22. Acorn squash

While its peak season really begins in October, acorn squash is a small, sweet squash with a nutty flavor that’s actually available year-round. Rich in fiber, vitamins A and C, and potassium, it supports heart health and digestion.

How to use: You can roast, stuff or mash as a side dish. For instance, roast it with butter and cinnamon for a comforting side dish, or stuff it with quinoa and vegetables for a hearty main course, among other acorn squash recipes.

23. Spaghetti squash

Spaghetti squash has a mild flavor and a unique stringy texture that resembles spaghetti when cooked. Low in calories and high in fiber, it supports digestion and weight management.

How to use: Roast and use as a pasta substitute, or bake with sauces. Try these spaghetti squash recipes.

24. Peas

Peas are sweet and tender legumes. High in fiber, vitamins A and C, and protein, they support digestion and muscle health.

How to use: Eat raw in salads, steam or add to soups.

Try:

• Split Pea Soup
• Easy, Blended Pea Soup with Chickpeas
• Creamy Pea Salad

25. Artichokes

Artichokes have a slightly bitter taste and a tender texture. High in fiber, vitamins C and K, and antioxidants, they support liver health and digestion.

How to use: You can steam, roast or add to dips.

Steam and serve them with melted butter or grilled for a smoky flavor. Try them in dips or as a pizza topping.

They also work well in the following recipes:

• Goat Cheese & Artichoke Dip
• Baked Italian Chicken

26. Radishes

Radishes are crisp and peppery root vegetables. Low in calories and high in vitamin C, they support immune function and digestion.

How to use: Eat raw in salads, pickle or roast for a milder flavor. Try them in:

• Zoodle Salad with Avocado Ranch Dressing
• Kimchi
• Cobb Salad

27. Turnips

Turnips are a slightly bitter root vegetable with a crunchy texture. High in fiber, vitamins C and K, and potassium, turnips support heart health and digestion.

How to use: Roast, mash or add to stews, or make Turnip Fries.

28. Onions

Onions are pungent, versatile vegetables used in a variety of dishes. Rich in antioxidants and sulfur compounds, they support heart health and immune function.

How to use: Sauté, caramelize or add raw to salads or salsas. Onions are essential in many cuisines, as you can see in the following recipes:

• Healthy French Onion Soup
• Pickled Red Onions
• Hungarian Goulash

29. Garlic

Garlic is a pungent, aromatic bulb with a strong flavor. High in sulfur compounds, it supports heart health and immune function and has anti-inflammatory properties.

How to use: Mince for sauces, roast or use in dressings.

Known for its immune-boosting properties, garlic adds flavor to countless dishes. Roast whole bulbs for a mellow, spreadable treat.

Try:

• Garlic Breadsticks
• Garlic Lemon Chicken
• Garlic Aioli
• Guiltless Garlic Parmesan Wings
• Garlic Baked Chicken

30. Shallots

Shallots are a milder, sweeter relative of onions. Rich in antioxidants and sulfur compounds, they support heart health and immune function.

How to use: Mince for sauces, caramelize or use in dressings.

Use them to make:

• Herbed Compound Butter
• Béarnaise Sauce
• Giblet Gravy

31. Swiss chard

Swiss chard is a leafy green vegetable with vibrant stalks. High in vitamins A, C and K, as well as minerals like magnesium, it supports bone health and reduces inflammation.

How to use: Sauté, add to soups or use raw in salads. Try them in this Chard Greens Recipe.

32. Hot peppers

Hot peppers range in heat levels and add spice to dishes. Rich in capsaicin, they support metabolism and may help reduce pain.

How to use: Add to salsas, sauces or pickles.

Use hot peppers to make:

• Harissa
• High-Protein Jalapeño Poppers
• Buffalo Chili

33. Celery root

Celery root, or celeriac, is a knobby root vegetable with a mild, celery-like flavor. High in fiber, vitamin K and antioxidants, it supports digestion and bone health.

How to use: Roast, mash, or add to soups and stews.

34. Arugula

Arugula is a peppery, leafy green often used in salads. Rich in vitamins A, C and K and calcium, it supports eye health and boosts the immune system.

How to use: Use raw in salads, add to sandwiches or blend into pesto. Lightly sauté it as a bed for grilled meats, or try the following recipes:

• Hearty Arugula Salad with Pecorino
• Chicken Paillard
• Candied Pecan Butternut Squash Salad

35. Lettuce

Lettuce is a leafy green with a mild flavor, commonly used in salads. High in water content and vitamins A and K, it supports hydration and bone health.

How to use: Use raw in salads, wraps or sandwiches.

Various types of lettuce provide different nutrients. Use them in salads, wraps, or as a bed for grilled meats and fish.

36. Mushrooms

Mushrooms are a versatile fungi with an earthy flavor. Rich in antioxidants, B vitamins and minerals like selenium, they support immune function and brain health.

How to use: Sauté, grill, or add to soups and stews.

Mushrooms add umami flavor to dishes. Sauté them, stuff them, or use them in risottos and pasta.

Try them in:

• Stuffed Mushrooms
• Mushroom Soup
• Vegetarian Ceviche

37. Okra

Okra is a green pod vegetable with a mild flavor and mucilaginous texture. High in fiber, vitamins C and K, and antioxidants, it supports digestion and heart health.

How to use: Sauté, fry, or add to soups and stews.

Okra can be grilled, fried or used in gumbo. Try it pickled for a tangy snack.

Use it in:

• Chicken Gumbo
• Chicken Scarpariello With Sausage and Peppers

38. Potatoes

Potatoes are starchy tubers available in various colors and textures. Rich in potassium, vitamin C and fiber, they support heart health and provide energy.

How to use: Roast, mash, or use in soups and stews.

Potatoes are versatile. Use them in gratins and hash browns.

They go well in:

• Hungarian Chicken Paprikash
• Vegetable Beef Barley Soup
• Cheesy Potatoes Au Gratin with Yellow Squash and Zucchini

September Fruits in Season

1. Apples

Crisp and sweet, apples are a fall favorite. High in fiber, antioxidants and vitamin C, they support heart health and digestion.

How to use: Eat raw, bake into pies or add to salads.

Apples are perfect for snacking, baking or making into sauce. Try them in salads or paired with pork dishes.

And don’t forget apple desserts!

2. Pears

Pears are juicy and sweet with a soft texture. Rich in fiber and vitamins C and K, pears support heart health and digestion.

How to use: Eat raw, poach or bake into desserts.

Pears are great for snacking or poaching. Use them in salads, or bake them into tarts, among other pear recipes.

3. Grapes

Grapes are sweet and juicy, perfect for snacking. High in antioxidants and vitamins C and K, grapes support heart health and immune function.

How to use: Eat raw, freeze for a cool treat or add to salads. You also can roast them for a savory side dish, and you’ll surely want to try this Sweet & Savory Grape Jelly Meatballs Recipe.

4. Figs

Figs are sweet and chewy with a unique texture. High in fiber, potassium, vitamins A and K, and antioxidants, they support digestion and heart health.

How to use: Eat raw, add to salads or bake into desserts.

Figs are delicious fresh or dried. Stuff them with goat cheese, or use them in jams and baked goods.

Try these fig recipes.

5. Plums

Plums are juicy and sweet with a slightly tart skin. Rich in vitamin C and antioxidants, plums support immune function and skin health.

How to use: Eat raw, bake into crisps or blend into smoothies.

Plums are delicious fresh or baked into desserts. Try them grilled or in savory sauces.

6. Peaches

Peaches are sweet, juicy and fragrant. High in vitamins A and C, they support skin health and immune function.

How to use: Peaches are delicious fresh, grilled, or baked into cobblers and pies. Try them in salads or salsas.

Here are some peach recipes to try:

• Peach Cobbler
• Coconut Peach Crumble
• Balsamic Peaches and Goat Cheese Salad

7. Nectarines

Similar to peaches but with smooth skin, nectarines are sweet and juicy. Rich in vitamins A and C, they support skin health and immune function.

How to use: Eat raw, add to salads or bake into desserts.

Nectarines are great for snacking or baking. Grill them for a caramelized treat.

8. Pawpaws

Pawpaws are tropical-like fruits with a custard texture. High in vitamins C and B6, along with antioxidants, they support immune function and skin health.

How to use: Eat raw, blend into smoothies or use in desserts.

9. Raspberries

Raspberries are sweet, tart and juicy. High in fiber, vitamin C and antioxidants, they support heart health and digestion.

How to use: Eat raw, add to yogurt or bake into muffins.

Raspberries are perfect for snacking or baking. Add them to yogurt, or use them in sauces.

Also try them in:

• Raspberry Vinaigrette
• Raspberry Smoothie
• Paleo Raspberry Linzer Cookies
• Lemon Raspberry Sorbet
• Chocolate Raspberry Crepes

10. Strawberries

Strawberries are sweet and juicy with a bright red color. Rich in vitamin C, fiber and antioxidants, they support heart health and immune function.

How to use: Eat raw, add to salads or blend into smoothies.

Strawberries are delicious fresh or in desserts. Try them in salads or as a topping for breakfast dishes.

You can also make the following strawberry recipes:

• Homemade Strawberry Lemonade (Naturally Sweetened)
• Strawberry Bread
• Strawberry Shortcake Cupcakes
• Strawberry Spinach Salad with Poppy Seed Dressing
• Strawberry Banana Smoothie

11. Watermelon

Watermelon is refreshing and hydrating with a sweet flavor. High in water content, vitamin C and antioxidants like lycopene, it supports hydration and skin health.

How to use: Eat raw, blend into smoothies or add to salads.

Watermelon is refreshing on its own or in fruit salads. Try it grilled or in a savory salad with feta, along with the following recipes:

• Watermelon Agua Fresca
• Watermelon Feta Salad
• Mint Watermelon Salad
• Watermelon Salad with Rosemary & Yogurt
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana

12. Cantaloupe

Cantaloupe is a sweet, orange-fleshed melon. Rich in vitamins A and C, it supports skin health and immune function.

How to use: Eat raw, blend into smoothies or add to fruit salads.

Cantaloupe is refreshing on its own or in fruit salads. Wrap it with prosciutto for a classic appetizer, or make this Cold Melon Berry Soup.

13. Honeydew melon

Honeydew is a sweet, green-fleshed melon. High in vitamins C and B6 and low in calories, it supports immune function and skin health.

How to use: Eat raw, blend into smoothies or add to fruit salads. Try it wrapped with prosciutto.

14. Persimmons

Persimmons are sweet, orange fruits with a honey-like flavor. Rich in vitamins A and C, they support eye health and immune function.

How to use: Eat raw, add to salads or bake into desserts.

15. Cranberries

Cranberries are tart, bright red berries often used in fall dishes. High in vitamin C and antioxidants, they support urinary tract health and immune function.

How to use: Eat raw, dry for snacks or use in sauces. There is no shortage of cranberry recipes to try.

16. Pomegranates

Pomegranates are sweet, tart fruits filled with juicy seeds. Rich in antioxidants and vitamins C and K, pomegranates support heart health and immune function.

How to use: Eat the seeds raw, add to salads or juice.

Pomegranate seeds add crunch to salads and desserts. Use their juice in sauces or cocktails, or make a Beet Pomegranate Salad.

17. Kiwi

Kiwi is a sweet, tart fruit with a fuzzy skin and green flesh. High in vitamin C, fiber and antioxidants, kiwi supports immune function and digestion.

How to use: Eat raw, add to salads or blend into smoothies.

Kiwi is delicious on its own or in fruit salads. Try it in smoothies — such as this Strawberry Kiwi Smoothie Recipe — or as a garnish for desserts.

18. Blueberries

Blueberries are sweet, tart and packed with nutrients. High in antioxidants, fiber, and vitamins C and K, they support heart health and brain function.

How to use: Eat raw, add to yogurt or bake into muffins.

Try the following blueberry recipes:

• Gluten-Free Blueberry Muffins
• Blueberry Cobbler
• Omega Blueberry Smoothie

19. Blackberries

Blackberries are juicy, sweet and slightly tart. Rich in vitamins C and K, fiber, and antioxidants, they support heart health and digestion.

How to use: Eat raw, add to yogurt or bake into pies.

Blackberries are delicious fresh or baked into cobblers and pies. Add them to yogurt or smoothies.

Make:

• Vegan Blackberry Peach Ice Cream
• Blackberry Sorbet
• Blackberry Lemon Salad

20. Grapefruit

Grapefruit is a tart, juicy citrus fruit with a slightly bitter taste. Loaded with vitamin C, fiber and antioxidants, it supports immune function and weight management.

How to use: Eat raw, juice or add to salads.

21. Pineapple

Pineapple is a tropical fruit with a sweet and tangy flavor. High in vitamin C and bromelain, it supports digestion and immune function.

How to use: Eat raw, blend into smoothies or grill.

Here are some pineapple recipes to try:

• Refreshing Pineapple Smoothie with Cilantro
• Anti-Inflammatory Juice
• Sweet and Sour Chicken
• Piña Colada Smoothie

22. Key limes

Key limes are small, tart citrus fruits with a bright flavor. Rich in vitamin C and antioxidants, they support immune function and skin health.

How to use: Use in marinades, desserts or beverages. Use their juice in pies, marinades or cocktails, or make this Key Lime Pie Recipe.

23. Lemons

Lemons are bright yellow citrus fruits with a tangy flavor. High in vitamin C and antioxidants, they support immune function and digestion.

How to use: Use in dressings, beverages or desserts.

Lemons add brightness to many dishes. Use their juice in dressings, marinades or baked goods.

You can also try them in:

• Secret Detox Drink
• Gluten-Free Lemon Bars with Cranberries
• Lemon Cheesecake Bars
• Lemon Roasted Cauliflower

24. Limes

Limes are green citrus fruits with a tangy, slightly bitter flavor. Rich in vitamin C and antioxidants, they support immune function and skin health.

How to use: Limes are great in beverages, marinades and dressings. Use them to add zest to seafood dishes or in the following recipes:

• Thai Coconut Soup with Chicken & Ginger
• Blackened Salmon Recipe with Creamy Avocado Dressing
• Palak Paneer

25. Mango

Mango is a tropical fruit with a sweet, juicy flesh. High in vitamins A and C, mango supports skin health and immune function.

How to use: Eat raw, blend into smoothies or add to salsas.

Mangoes are delicious fresh or in salsas and chutneys. Try them grilled or in smoothies, or make the recipes below:

• Mango Avocado Salsa
• Mango Lime Smoothie
• Mango Coconut Ice Cream

26. Oranges

Oranges are juicy, sweet citrus fruits known for their bright flavor. High in vitamin C, fiber and antioxidants, they support immune function and heart health.

How to use: Eat raw, juice or add to salads.

Oranges are perfect for juicing or eating fresh. Use their zest in baked goods or savory dishes.

Try these recipes:

• Crispy Orange Beef
• Orange Tahini Dressing
• Orange Carrot Ginger Juice

Conclusion

• September is a month of transition, where summer’s bounty meets the harvest of fall. The variety of fresh produce available allows for endless culinary creativity while providing a host of health benefits.
• From hearty squashes to crisp apples, this month’s produce is perfect for transitioning from summer to fall flavors.
• By incorporating these seasonal vegetables and fruits into your diet, you can enjoy the best flavors and nutrition that nature has to offer.
• Whether you’re whipping up a light salad, grilling vegetables or baking a fruit-filled dessert, September’s produce will bring color and taste to your table.
• Embrace the season by incorporating these fresh, local ingredients into your cooking, and enjoy the health benefits and flavors they bring to your table.

The post September Produce: Guide to Seasonal Vegetables and Fruits 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 (which includes fruit like quince). 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!).

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 more than 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 fed to rats 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.

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.

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, such as 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.

A one-cup serving of boiled zucchini (about 180 grams) contains approximately:

• Calories: 27
• Total Carbohydrates: 4.8 g
• Fiber: 1.8 g
• Sugar: 3.1 g
• Total Fat: 0.6 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 2.1 g
• Sodium: 5.4 mg (<1% DV*)
• Vitamin C: 23.2 mg (26%–31% DV)
• Potassium: 475 mg (14%–18% DV)
• Manganese: 0.3 mg (13%–17% DV)
• Folate: 50.4 mcg (13% DV)
• Vitamin A: 101 mcg (11%–14% DV)
• Copper: 0.1 mg (11% DV)
• Phosphorus: 67 mg (10% DV)
• Magnesium: 34.2 mg (8%–11% DV)
• Thiamine: 0.1 mg (8%–9% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Vitamin K: 7.6 mcg (6%–8% DV)
• Niacin: 0.9 mg (6% DV)

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

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

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 more than 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 in rats.

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 14 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.

10. Supports bone health

Zucchini is a good source of several nutrients that are important for maintaining bone health. It contains magnesium, phosphorus and vitamin K, all of which play a critical role in bone formation and maintenance.

Magnesium helps in the conversion of vitamin D into its active form, which is essential for calcium absorption, a key mineral for bone health.

Vitamin K is involved in bone mineralization and helps maintain bone density, while most of the body’s phosphorus is located in bones and teeth.

11. Holds potential anticancer effects

Zucchini nutrition contains antioxidants such as lutein, zeaxanthin and beta-carotene, which are known to protect cells from oxidative stress and may reduce the risk of certain cancers, including prostate cancer.

Research has highlighted that zucchini extracts have shown potential in limiting the growth of cancer cells in test-tube and animal studies, although more human research is needed to confirm these effects.

Additionally, zucchini’s high antioxidant content can help prevent DNA damage, which is a precursor to cancer development.

12. Promotes prostate health

Zucchini has been suggested to support prostate health, particularly in preventing prostate hyperplasia, a common condition in older men characterized by an enlarged prostate.

Animal studies have shown that zucchini seed extract may help limit prostate enlargement, which can alleviate urinary and sexual health issues associated with this condition. The presence of antioxidants and anti-inflammatory compounds in zucchini might contribute to these protective effects on the prostate.

Other potential benefits

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
• Zucchini Pizza Boats

Zucchini vs. other superfoods

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.

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, such as 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.

This vibrant fruit may be tiny, but each blueberry 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 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.”

Meanwhile, another study conducted on female twins found “the twin with the higher blueberry intake had a lower fat mass ratio than the co-twin.”

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 their 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.

A systematic review of 16 animal studies revealed that “blueberry consumption improved gut health by improving intestinal morphology, reducing gut permeability, suppressing oxidative stress, ameliorating gut inflammation, and modulating the composition and function of gut microbes.”

As for human studies, one published in 2022 found that supplementing with freeze-dried blueberry powder helped modulate toxic bile acid elimination.

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.

8. May reduce risk of chronic disease

Blueberries are rich in antioxidants, particularly anthocyanins and polyphenols, which help protect the body against oxidative stress and inflammation.

Epidemiological studies have associated regular, moderate intake of blueberries and anthocyanins with reduced risk of cardiovascular disease, type 2 diabetes and death.

The antioxidants in blueberries may also play a role in preventing cancer, neurodegenerative disorders and other chronic diseases.

9. Help recover from workouts more quickly

Blueberry supplements may help minimize muscle soreness and reduced performance after strenuous exercise.

In a small study involving 10 female athletes, blueberries accelerated muscle recovery following intense leg exercises.

The anti-inflammatory and antioxidant properties of blueberries likely contribute to this effect by reducing local inflammation and oxidative stress in muscle tissue.

10. May boost skin health

Blueberries’ high antioxidant content, particularly vitamin C, may contribute to skin health. Antioxidants help protect skin cells from damage caused by free radicals, potentially slowing signs of aging and promoting a healthier complexion.

11. Help stabilize blood sugar

Research suggests that the bioactive compounds in blueberries, particularly anthocyanins, have beneficial effects on insulin sensitivity and glucose metabolism.

In a study involving 32 obese individuals with insulin resistance, consuming two blueberry smoothies daily led to significant improvements in insulin sensitivity. These anti-diabetic effects have been observed with both fresh and freeze-dried berries.

12. Can help prevent urinary tract infections

Blueberries contain substances similar to those found in cranberries that may help prevent urinary tract infections (UTIs). These compounds, known as anti-adhesives, can prevent bacteria like E. coli from binding to the bladder wall.

However, more research is needed to confirm the effectiveness of blueberries specifically for UTI prevention.

13. Support bone health

Blueberries contain vitamin K and manganese, both of which are important for bone health.

Vitamin K plays a crucial role in bone metabolism and helps improve calcium absorption.

Manganese is involved in the formation of bone and connective tissue.

Regular consumption of blueberries as part of a balanced diet may contribute to maintaining strong bones.

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.

A one-cup serving of raw blueberries (about 148 grams) provides approximately:

• Calories: 84.4
• Total Carbohydrates: 21.5 g
• Fiber: 3.6 g
• Sugar: 14.7 g
• Total Fat: 0.5 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.1 g
• Protein: 1.1 g
• Sodium: 1.5 mg (<1% DV*)
• Vitamin K: 28.6 mcg (24%–32% DV)
• Manganese: 0.5 mg (22%–28% DV)
• Vitamin C: 14.4 mg (16%–19% DV)
• Copper: 0.1 mg (11% DV)
• Thiamine: 0.1 mg (8%–9% DV)
• Riboflavin: 0.1 mg (8%–9% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Vitamin E: 0.8 mg (5% DV)

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

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 U.S. Department of Agriculture 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 Health Benefits of Blueberries: Antioxidant-Rich Superfoods 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, and that’s not all.

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.

A 2012 study out of Brazil gave 43 volunteers with type 2 diabetes (15 males, 28 females) 30 grams of yellow passion fruit peel flour per day for two months. After the two months, researchers found insulin resistance was decreased in the patients.

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 photoaging. 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.

5. Boosts immune and heart health

As a vitamin C food, passion fruit can combat free radicals and improve the immune system.

It also has the ability to boost heart health.

A 2019 study found, for instance, that passion fruit juice supplementation has the potential to help prevent cardiovascular disease.

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.

August is a wonderful month for fresh produce with a bounty of fruits and vegetables at their peak. Eating in-season August produce ensures the best flavor, nutrients and, often, the best prices.

As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables at their prime.

Let’s explore some of the top August fruits and August vegetables you should look for, along with the health benefits of eating August produce in season and ways to consume these foods.

August Fruits in Season

1. Watermelon

Juicy and refreshing, watermelon is a quintessential summer fruit with a sweet, crisp texture. Rich in vitamins A and C, antioxidants, and water, watermelon supports skin health and reduces inflammation.

Uses:

• Raw: Enjoy chilled watermelon slices, or blend into smoothies.
• Cooked: Grill watermelon slices for a unique, caramelized flavor.

Recipes:

• Watermelon Feta Salad
• Watermelon Salad with Rosemary & Yogurt
• Hydrating Watermelon Smoothie with Strawberries and Banana

2. Peaches

Peaches are sweet, fragrant and have a slightly fuzzy skin. They come in yellow and white varieties. High in vitamins A and C, fiber, and antioxidants, peaches support digestion and boost immunity.

Uses:

• Raw: Eat fresh, or add to salads and desserts.
• Cooked: Bake in pies, cobblers or grill for a smoky flavor.

Recipes:

• Coconut Peach Crumble
• Peach Cobbler
• Balsamic Peaches and Goat Cheese Salad

3. Plums

Plums are juicy with a tart-sweet flavor and come in various colors, from deep purple to red. Plums are a good source of vitamins C and K, fiber, and antioxidants, promoting heart health and digestion.

Uses:

• Raw: Enjoy fresh, or add to fruit salads.
• Cooked: Make jams, sauces or bake in tarts.

Recipes (add plums to the following):

• Almond Flour Pancakes
• Quinoa Porridge
• Fall Chicken Salad

4. Berries (blueberries, raspberries, blackberries, strawberries)

These small, colorful fruits are bursting with flavor and nutrients. High in fiber, vitamins C and K, and antioxidants, berries support brain health and lower inflammation.

Uses:

• Raw: Add to cereals, yogurt or eat by the handful.
• Cooked: Use in pies, jams or sauces.

Recipes:

• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Berry Chia Seed Smoothie Bowl

5. Figs

Figs are soft, sweet fruits with a unique texture, available in various colors. Loaded with fiber, vitamins A and K, and minerals like potassium and magnesium, figs aid digestion and bone health.

Uses:

• Raw: Eat fresh, or add to cheese platters.
• Cooked: Roast, grill or use in baked goods.

Recipes:

• Figs Recipes.

6. Grapes

Grapes are small, juicy fruits that come in red, green and black varieties. These summer fruits contain vitamins C and K, antioxidants, and water, and grapes support cardiovascular health and boost energy.

Uses:

• Raw: Enjoy as a snack, or add to salads.
• Cooked: Roast for a sweet side dish, or make grape jelly.

Recipes:

• Chicken Salad
• Sweet & Savory Grape Jelly Meatballs

7. Mango

Mangos are tropical fruits with a sweet, creamy flesh and a large central pit. Packed with vitamins A and C, fiber, and antioxidants, mangos support eye health and immunity.

Uses:

• Raw: Slice and enjoy, or add to smoothies and salads.
• Cooked: Use in salsas, chutneys or desserts.

Recipes:

• Mango Lime Smoothie
• Mango Avocado Salsa
• Mango Walnut Spinach Salad

8. Cantaloupe/honeydew

Cantaloupe, or muskmelon, has a sweet, orange flesh and a netted rind. Honeydew melon is a similar August fruit that also has many of the same benefits.

This fruit holds vitamins A and C, water, and antioxidants, and cantaloupe benefits skin health and hydration.

Uses:

• Raw: Eat fresh, or add to fruit salads.
• Cooked: Grill for a caramelized dessert.

Recipes:

• Cold Melon Berry Soup

9. Apples

Apples are versatile fruits with a crisp texture and come in many varieties. They are high in fiber, vitamins C and K, and antioxidants, and apples are tied to better heart health and weight management.

Uses:

• Raw: Enjoy as a snack, or add to salads.
• Cooked: Bake in pies, crisps or sauces.

Recipes:

• Roasted Brussels Sprouts with Apples & Pecans
• Cranberry Apple Cider
• Apple Desserts

10. Pears

Pears have a sweet, buttery texture and come in green, red and yellow varieties. Pears provide a hearty dose of fiber, vitamins C and K, and antioxidants.

They help aid digestion and have been found to benefit immunity.

Uses:

• Raw: Eat fresh, or add to cheese platters.
• Cooked: Poach, bake or use in tarts.

Recipes:

• Pear Recipes

11. Kiwi

Kiwi is a small, brown fruit with bright green flesh and tiny black seeds. This fruit has vitamins C and E, fiber, and antioxidants, and kiwi helps enhance immune function and the digestive process.

Uses:

• Raw: Slice and enjoy, or add to fruit salads.
• Cooked: Use in desserts or sauces.

Recipes:

• Tropical Acai Bowl
• Strawberry Kiwi Smoothie

12. Pineapple

Pineapple is a tropical fruit with a sweet, tangy flavor and spiky exterior. It’s a fruit high in vitamins C and B6, manganese, and bromelain, pineapple supports healthy digestion and can help reduce inflammation.

Uses:

• Raw: Eat fresh, or add to salads and smoothies.
• Cooked: Grill, roast or use in desserts.

Recipes:

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

13. Papaya

Papaya has a sweet, musky flavor and soft orange flesh. It provides a good amount of vitamins A and C, fiber, and enzymes like papain.

Papaya is good for the gut and helps the immune system.

Uses:

• Raw: Eat fresh, or add to smoothies and salads.
• Cooked: Use in salsas, chutneys or desserts.

Recipes

• Strawberry Papaya Smoothie

14. Nectarines

Nectarines are similar to peaches but have a smooth skin and a slightly firmer texture. A strong source of vitamins A and C, fiber, and antioxidants, nectarines are good for the skin and support digestive health.

Uses:

• Raw: Enjoy fresh, or add to salads.
• Cooked: Bake in pies, crisps or grill.

Recipes:

• Use them in place of or in addition to peaches in any peach recipes, such as this Vegan Blackberry Peach Ice Cream

15. Cherries

Cherries are small, round fruits with a sweet or tart flavor and come in red or black varieties. A fruit that supplies vitamins A and C, fiber, and antioxidants, cherries are a heart-healthy food that supports the cardiovascular system and can combat unhealthy inflammation.

Uses:

• Raw: Eat fresh, or add to salads and desserts.
• Cooked: Bake in pies, tarts or make jams.

Recipes:

• Very Cherry Snack Bites
• Cherry Limeade
• Quinoa Salad with Dark Cherries and Kale

August Vegetables in Season

1. Tomatoes

Tomatoes are juicy, flavorful fruits commonly used as vegetables. They come in various sizes and colors.

Tomatoes supply vitamins C and K, potassium, and antioxidants like lycopene. As such, they are good for heart health and may help reduce cancer risk.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Use in sauces, soups or roasted dishes.

Recipes:

• Homemade Pasta Sauce
• Cucumber Tomato Salad
• Homemade Ketchup

2. Zucchini/summer squash

Zucchini is a versatile summer squash with a mild flavor and soft texture. This squash is full of vitamins A and C, fiber, and antioxidants.

Zucchini nutrition is beneficial for eye health and can help with digestion.

Uses:

• Raw: Spiralize into noodles, or add to salads.
• Cooked: Grill, roast or use in breads and muffins.

Recipes:

• Zucchini Noodle Recipes
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Zucchini Lasagna

3. Cucumbers

Cucumbers are cool, crisp vegetables with a mild flavor and high water content. Vitamins K and C, hydration, and antioxidants are nutrients provided by this fruit used as a veggie.

Cucumbers are known to support skin health and hydration.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Pickle, or add to stir-fries.

Recipes:

• Cucumber Avocado Cold Soup
• Secret Cucumber Detox Soup
• Cucumber Salsa

4. Bell peppers

Bell peppers are crunchy, sweet summer vegetables that come in green, red, yellow and orange varieties. Full of vitamins A and C, fiber, and antioxidants, bell peppers are immune-boosting powerhouses and help sustain eye health.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Roast, grill, or use in stir-fries and fajitas.

Recipes:

• Turkey-Stuffed Bell Peppers
• Chicken Fajitas
• Slow Cooker Bison Chili

5. Eggplant

Eggplant has a slightly bitter flavor and a spongy texture. It comes in purple, white and striped varieties.

Eggplant is high in fiber, vitamins C and K, and antioxidants. It’s well-known to hold cardioprotective properties and may help protect metabolic health.

Uses:

• Raw: Not commonly eaten raw due to bitterness.
• Cooked: Grill, roast, or use in casseroles and dips.

Recipes:

• Eggplant Recipes

6. Green beans

Green beans are tender, crisp vegetables with a slightly sweet flavor, and they provide a lot of vitamins A and C, fiber, and antioxidants.

Green beans are known to boost eye health and can help enhance digestion.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Steam, sauté or use in casseroles.

Recipes:

• Green Bean Recipes

7. Corn

Corn is a sweet, starchy vegetable with kernels that come in yellow, white and bicolor varieties. High in vitamins B and C, fiber, and antioxidants, corn benefits the eyes and supports the gut.

Uses:

• Raw: Not commonly eaten raw.
• Cooked: Grill, boil, or use in soups and salads.

Recipes:

• Calabacitas
• Easy Taco Soup
• Harvest Mason Jar Salad

8. Okra

Okra has a unique, slightly slimy texture and a mild flavor. It’s rich in vitamins C and K, fiber, and antioxidants.

Okra can promote digestion and benefit heart health.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Fry, sauté, or use in stews and gumbos.

Recipes

• Chicken Gumbo
• Chicken Scarpariello

9. Kale

Kale is a leafy green with a slightly bitter, earthy flavor that contains vitamins A, C and K; fiber; and antioxidants. Kale is a superfood that supports and improves immune function and strengthens bone health.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Kale Recipes

10. Swiss chard

Swiss chard is a leafy green with colorful stalks and a slightly bitter flavor. It hosts vitamins A, C and K; fiber; and antioxidants.

Swiss chard is a good veggie for cardiovascular health, and it can help move along the digestive process.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Chard Greens

11. Spinach

Spinach is a tender leafy green with a mild, slightly sweet flavor, and it is rich in vitamins A, C and K; iron; and antioxidants. Spinach can help protect eye health and possesses anti-inflammatory properties.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Grecian Spinach
• Crustless Spinach Quiche
• Strawberry Spinach Salad with Poppy Seed Dressing

12. Carrots

Carrots are crunchy, sweet root vegetables that come in various colors, including orange, purple and yellow. They are high in vitamins A and K, fiber, and antioxidants.

Thanks to these nutrients and more, carrots can help maintain eye health and sustain proper digestion.

Uses:

• Raw: Add to salads, snack on raw sticks or juice.
• Cooked: Roast, steam, or use in soups and stews.

Recipes:

• Maple Glazed Rosemary Carrots
• Carrot Cake Cupcakes
• Raw Superfood Carrot Salad

13. Beets

Beets are sweet, earthy root vegetables with deep red or golden flesh. Bursting with vitamins A and C, fiber, and antioxidants, beets are one of the top foods for the heart and are known to fight inflammation.

Uses:

• Raw: Grate into salads, or juice.
• Cooked: Roast, steam, or use in soups and salads.

Recipes:

• Kvass
• Borscht
• Healthy, Homemade Roasted Beet Hummus

14. Broccoli

Broccoli is a cruciferous vegetable with a slightly bitter, earthy flavor. Overflowing with vitamins C and K, fiber, and antioxidants, broccoli supports immune function and combats cancer, and it’s a bone-building veggie.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Steam, roast, or use in stir-fries and casseroles.

Recipes:

• Broccoli Recipes

15. Cauliflower

Cauliflower is a versatile cruciferous vegetable with a mild, slightly nutty flavor. High in vitamins C and K, fiber, and antioxidants, cauliflower is supportive of cardiovascular health and can boost digestion and gut health.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Roast, steam, or use as a low-carb substitute for rice and potatoes.

Recipes:

• Cauliflower Recipes

Conclusion

August is a fantastic month to enjoy a wide variety of fresh, in-season produce. From juicy fruits to crisp vegetables, incorporating these seasonal delights into your diet can enhance your meals and boost your health.

Visit your local farmers market or grocery store to find the best of what August produce has to offer.

The post August Produce: A Bounty of Seasonal Fruits and Vegetables appeared first on Dr. Axe.

Bananas can be a perplexing food. On the one hand, we know that banana nutrition is high in sugar, and sugar is anything but good for us.

On the other hand, we also hear that they are full of important nutrients that can help promote better health.

So what’s the verdict on banana nutrition and whether it’s healthy or not?

Bananas are indeed a great source of several essential nutrients, including potassium, magnesium, fiber and more.

They are also an ideal food for athletes and those who exercise regularly thanks to their concentration of quick-acting carbohydrates. These carbs can help bump up energy levels and keep you going all day long.

In fact, bananas contain a convenient source of energy perfect for right before a workout. They are also rich in vital post-workout nutrients that can help repair muscle tissues and balance water retention.

All of these benefits crammed within one roughly 100-calorie piece of fruit sounds like a pretty good deal, but bananas can also be tricky for certain people and may not be the best fruit of choice for everyone.

Because bananas contain a relatively high amount of sugar and carbohydrates, yet practically no banana protein or healthy fats, they can quickly spike blood sugar levels. This is a problem for anyone who has a form of insulin resistance, including those who are prediabetic or have diabetes.

Therefore, bananas make a great snack for most — but not all.

If you are someone who is otherwise healthy and relatively active, bananas are a smart and beneficial food choice to add to your diet. However, if you are looking to lose weight or have difficulty managing blood sugar levels, you may want to go with other fruit and food options over bananas instead.

Banana Nutrition Facts

So how many calories and carbs are in a banana, and are bananas healthy? Take just one look at the medium banana nutrition facts, and it’s easy to see why this super fruit is so nutritious.

Not only are bananas good for you, but they’re also high in several key vitamins and minerals, including vitamin B6, vitamin C, manganese and potassium.

One medium banana (about 118 grams) contains approximately:

• Calories: 105
• Total Carbohydrates: 26.9 g
• Fiber: 3.1 g
• Sugar: 14.4 g
• Total Fat: 0.4 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.04 g
• Protein: 1.3 g
• Sodium: 1.2 mg (<1% DV*)
• Vitamin B6: 0.4 mg (24% DV)
• Manganese: 0.3 mg (13% DV)
• Copper: 0.1 mg (11% DV)
• Vitamin C: 10.3 mg (11% DV)
• Potassium: 422 mg (9% DV)
• Riboflavin: 0.1 mg (8% DV)
• Magnesium: 31.9 mg (8% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Folate: 23.6 mcg (6% DV)
• Niacin: 0.8 mg (5% DV)

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

Banana nutrition also contains small amounts of phosphorus, vitamin A, vitamin E, vitamin K, calcium, iron, zinc and selenium.

Health Benefits

1. Boosts energy

Bananas are a great pick-me-up snack because they provide carbohydrates in the form of quick-releasing sugars that your body can use for instant energy. After an intense workout, your body uses these carbohydrates to refuel and repair muscle fibers that have been broken down.

After exercising, banana nutrition contains sugar molecules that are able to reach muscle tissues right when they are needed most. This helps restore glucose reserves quickly, which is vital for giving your body the energy that it needs to gain muscle and strength.

Bananas are useful either before exercise or immediately after, providing your body with the sufficient banana carbs and nutrients to help promote recovery.

2. Loaded with potassium

Bananas are one of the best sources of potassium in the world. Potassium is another nutrient that is crucial for those who are physically active, but there are plenty of benefits of potassium for everyone else to enjoy as well.

Potassium acts as an electrolyte, promotes circulatory health, helps manage blow flow and hydration levels within the body, and makes it possible for oxygen to reach your cells.

Potassium is useful in preventing high blood pressure and may help reduce the risk of heart disease and stroke by regulating circulation, sodium and water retention within the body. It also helps lower blood pressure by counteracting the effects of sodium within the blood to keep your heart working efficiently.

Fortunately, studies have shown that the best way to optimize the potential potassium benefits is to consume more of it through whole food sources, such as fruits and vegetables.

Potassium also assists in the prevention of muscle cramps following exercise and helps heal and build muscle more effectively. This makes it an especially important nutrient for anyone who is physically active as well as those recovering from an injury.

3. Improves digestive health

Each banana contains about three grams of fiber. The fiber in banana can help support regularity to prevent constipation, bloating and other unwanted digestive symptoms.

Banana fiber helps restore maintenance of regular bowel functions because it binds to waste and toxins within the digestive tract, aiding in their excretion from the body.

According to a review conducted by the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky, fiber boasts a long list of other digestive benefits as well. In fact, it may also be beneficial in the treatment of gastoesophageal reflux disease, intestinal ulcers, diverticulitis, constipation and hemorrhoids.

4. Enhances mood

Bananas contain an amino acid called tryptophan. Tryptophan is used to produce serotonin, one of our main “happy hormones.”

Healthy levels of serotonin work to lift your mood and prevent mood disorders, such as anxiety and depression.

Banana nutrition also includes antioxidants that help with the release of dopamine within the brain, another mood-enhancing hormone.

Regularly consuming bananas can increase your energy, prevent fatigue and maintain healthy levels of these key neurotransmitters to boost your mood.

5. Affordable, convenient and healthy snack

Bananas are low in calories.

Compared to many other processed or high-calorie snack choices, bananas make a great healthy snack on-the-go because they are pre-portioned and full of nutrients and fiber.

This makes bananas a good choice for anyone who is watching his or her calorie intake in order to lose weight.

Additionally, while it may be difficult to clean, prepare and portion other fruits like berries to enjoy as a healthy snack, bananas are easily portable and don’t need to be refrigerated.

Their price is another one of the top benefits of bananas. They are one of the least expensive varieties of fruit that you can buy, and even opting for organic banana nutrition is usually very affordable.

Try keeping bananas at work in your desk, in your gym bag or even in your car as an emergency snack to ward off hunger when cravings strike.

Pair them with a healthy source of protein or fat like almond butter, Greek yogurt or oatmeal to maximize the health benefits and keep blood sugar levels steady.

6. Good source of manganese

Adding a serving or two of bananas to your daily diet is a great way to bump up your manganese intake. Manganese is important for many functions within the body, including maintaining healthy skin, keeping the skeletal structure strong, maintaining proper brain function and reducing free radical damage.

Studies have shown that manganese can help with healthy brain function and may aid in the prevention of conditions like epilepsy and Parkinson’s disease.

Some studies also show that manganese supplementation could help increase bone mineral density and may even aid in the prevention of conditions like osteoporosis.

Plus, manganese also acts as an anti-inflammatory and antioxidant, two crucial properties that are useful in naturally slowing aging since they reduce free radical damage and oxidative stress.

7. Promotes weight loss

Bananas are low in calories yet rich in dietary fiber, an important nutrient that helps keep you feeling fuller for longer. In fact, some studies have found that a higher intake of fiber-rich fruits may be associated with increased weight loss over time.

For this reason, bananas are often recommended as a staple ingredient in a healthy weight-loss diet for those looking to shed a few extra pounds.

Plus, because bananas contain high amounts of fiber and have a high water content, they can help fill you up and keep you from snacking on other processed foods between meals. This makes them a guilt-free option to satisfy your sweet tooth without derailing your weight loss efforts in the process.

8. Improves kidney function

Bananas are loaded with potassium, a micronutrient that plays a central role in nearly every aspect of health, especially when it comes to kidney function. Some research suggests that eating more bananas could help preserve kidney function and may even be protective against kidney disease.

For example, one study published in the International Journal of Cancer showed that eating a higher amount of bananas per month was associated with a lower risk of developing renal cell carcinoma.

Note that many who have kidney disease may be recommended to moderate potassium intake by limiting consumption of fruits such as bananas, as too much potassium can be harmful in some cases. If you have kidney disease or have high levels of potassium, consult with your doctor or dietitian before increasing your intake of potassium-rich fruits and vegetables, such as bananas.

9. Supports heart health

Bananas are brimming with several important nutrients that can help keep your heart healthy and strong, including both potassium and magnesium.

Potassium, in particular, helps regulate blood pressure to prevent excess strain on the heart muscle. Not only is a higher intake of potassium linked to a lower risk of stroke, but it may also help decrease the risk of coronary heart disease and heart attack as well.

Bananas also contain a hearty dose of magnesium. Magnesium is involved in over 300 enzymatic reactions and is essential to heart health as well.

In fact, a magnesium deficiency may correlate with serious chronic conditions, such as high blood pressure, diabetes, and high levels of cholesterol and triglycerides.

10. Helps protect against diabetes

Data from the Nurses’ Health Study II and Health Professionals Follow-up Study found that banana consumptions is associated with a reduced risk of diabetes. This effect also has been shown in mice, with one 2022 study finding that banana peel dietary fibers have anti-diabetic effects.

11. May help manage asthma

A 2007 study published in the European Respiratory Journal looked at a population-based survey of 2,640 children aged 5–10 in the U.K., gathering information on fruit consumption and asthma symptoms. The researchers concluded that “bananas may protect against wheezing in children.”

Uses in traditional medicine

Bananas were believed to first be grown and eaten in parts of Southeast Asia and Papua New Guinea thousands of years ago, sometime around 5000 B.C., according to some sources. Records also show that bananas were cultivated in regions of Africa and the nearby island Madagascar shortly after this time.

Bananas spread across regions of the Middle East and North Africa, including areas of Egypt and Palestine, around the ninth and 10th centuries. They were even mentioned in some Ancient Islamic Texts.

When explorers from the Middle East and Europe began to travel to Central and South America, they brought bananas along with them on their journeys, introducing the fruit to an entirely new population.

Portuguese explorers were the first to bring bananas to newly discovered regions and populations in this area, where they are still widely consumed today.

Bananas were easily grown in the tropics of South and Central America, so they quickly began to be harvested in large quantities while their popularity spread up to North America.

Historically, nearly all parts of the banana plant were used medicinally. The flowers were used to treat ulcers and dysentery, and cooked flowers were given to diabetics to help regulate blood sugar.

Meanwhile, the sap of the plant was thought to help epilepsy, fevers, insect bites and hemorrhoids.

Today, areas of the Caribbean and Central and South America still grow high amounts of bananas, including Brazil, Ecuador and Colombia. However, India, Uganda and China are considered the three biggest exporting nations of bananas today.

While original wild bananas contained large seeds, the modern type of bananas that we eat are known as parthenocarpic fruits. This means their flesh swells and ripens without the seeds even needing to be fertilized.

Today, we see much smaller seeds in bananas and a more compact size than the bananas that were originally consumed.

Banana vs. apple

Apples and bananas are two of the most popular fruits on the market, thanks to their delicious flavor, accessibility and convenience. However, there are also several notable differences between these two fruits as well, especially when comparing the banana nutrition data to apple nutrition facts.

When comparing one medium banana to one medium apple, there are slightly more carbs in a banana and more calories in banana as well. There’s also more potassium in banana.

In fact, one medium apple contains only about half the banana potassium amount per serving.

Additionally, although apples contain a bit more sugar, they’re also higher in dietary fiber than bananas.

That said, both are high in vitamin C and can be included as part of a healthy, well-rounded diet to take advantage of the unique set of nutrients that each has to offer.

Banana vs. plantain

Bananas and plantains share quite a few similarities, and it’s easy to get these two tropical fruits confused.

Not only are they closely related, but they also look alike, share similar nutrient profiles, and contain several of the same important vitamins and minerals in each serving.

Plantains are starchier and contain much less sugar than the typical Cavendish banana nutrition profile. In fact, plantain nutrition contains a higher amount of carbs and calories.

It is also higher in key nutrients like fiber, vitamin A and vitamin C.

However, both are good sources of vitamin B6, potassium and folate, packing a comparable amount into each serving.

Plantains are also a bit more versatile than bananas.

While bananas are typically enjoyed raw or mixed into baked goods and smoothies as a sweet snack, plantains are usually cooked prior to consumption. They’re available in green, yellow and black varieties.

Plantains can be baked, boiled, grilled, mashed or even fried for use in stews, soups, chips and side dishes.

Worldwide, many nations do not make a distinction between bananas and plantains and use them almost interchangeably.

How to Use

Today, the Cavendish banana is the most common type of banana sold.

Bananas constitute a major staple food crop for millions of people living in developing countries today across Latin America, Africa, India and the South Pacific. They are an important crop because they grow in abundance year-round and are very inexpensive.

Bananas can be cooked in numerous ways depending on the type of cuisine. They are commonly fried, boiled, baked, blended, or sliced and “chipped” before being dehydrated.

Banana chips are a great addition to a grain-free granola to add a little extra boost of energy after a workout or when you hit that afternoon slump.

Note that it’s best to slice and dehydrate your bananas yourself whenever possible. Many “chips” you buy at the store — also known as Kerala banana chips — are often fried with hydrogenated oils that negate any of the potential banana nutrition benefits.

If you do decide to go for store-bought chips, double check the Kerala banana nutrition ingredients when purchasing, or try to get them from an organic market and ask what oil they use or if they are dehydrated.

While it’s ideal to eat as much organically grown food as you can, bananas are one of the fruits that are thought to contain less harmful pesticides than some other fruits. This is because bananas are enclosed in a thick peel.

This helps block them from absorbing many of the harsh chemicals and toxins that are sprayed on crops.

They also grow high up in trees where they are generally safer from rodents, animals and certain bugs. As such, they are sprayed fewer with pesticides and herbicides than many other foods.

Recipes

Bananas are extremely versatile in recipes. They can even stand in for things like sugar, refined oils, processed flours and more.

Because bananas are sweet and contain moisture, they make a great substitute ingredient in recipes for less healthy foods and added sugar.

You can also eat bananas plain, have them with nut butter, or use them in recipes like healthy pancakes, muffins, and breads.

Here are a few tasty recipes that make it easy to enjoy the many benefits of bananas in your daily diet:

• Gluten-Free Banana Bread
• Banana Pudding
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Banana Nut Muffins
• Banana Pancakes
• Strawberry Banana Smoothie

Risks and Side Effects

So are bananas bad for you? As mentioned earlier, even though there are plenty of banana health benefits to consider, they may not make the best food choice for everyone.

For example, those who have trouble keeping blood sugar levels at a healthy state or who are trying to lose weight may need to keep consumption in moderation in order to maximize the potential health benefits of bananas. Compared to other fruits like berries, citrus fruits and kiwi, there is much more sugar in banana.

Plus, each serving contains less fiber and a higher amount of banana calories and banana carbs. Fiber is crucial for helping slow down the absorption of sugar into the bloodstream to keep blood sugar levels stable.

Berries are a great example of a fruit with a healthy ratio of sugar to fiber. They are relatively low in sugar for a fruit, yet are very high in fiber and  beneficial antioxidants.

For this reason, it may be best for those looking to manage weight or blood sugar levels to stick with consuming berries and other forms of low-sugar/high-fiber fruits like green apples, kiwis and citrus.

These fruits have a lower glycemic index than bananas. Thus, they have a much less dramatic impact on blood sugar levels.

Interestingly, however, despite the banana carbohydrate amount, studies show that bananas contain a lower glycemic index and more slowly absorbable sugars when they are under-ripe. If you struggle to keep your blood sugar stable, selecting green bananas over fully ripe fruits may be a better option to enjoy the multitude of banana benefits.

This is because under-ripe bananas contain more resistant starches than the ripe banana. Resistant starch breaks down more slowly in the body.

Another thing to be aware of is that banana fungus can crop up from time to time, as it did in Colombia in 2019. This can cause the price to rise if fungi spread.

Some people may also wonder: Can dogs eat bananas?

The short answer is yes, most dogs can eat bananas safely and even provide benefits, but they can affect blood sugar levels and digestion due to the sugar and fiber they contain.

Final Thoughts

• Take a look at the banana nutrition facts, and it’s easy to see why this super fruit is so good for you. Banana nutrition is high in fiber, vitamin C, vitamin B6 and potassium, plus a host of other important vitamins and minerals.
• Just a few of the potential banana benefits include improved energy levels, better digestion, enhanced mood, increased weight loss, and improved heart and kidney health.
• Enjoy a banana as is for a healthy, on-the-go snack, or add bananas to baked goods, pancakes, puddings and more.
• However, compared to other fruits, there are more calories and carbs in banana, so it’s important to keep intake in moderation to help manage your blood sugar levels and weight.

The post Banana Nutrition: Gut Healer or Blood Sugar Disruptor? 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, another one of the benefits of cherries.

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.

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. The benefits of cherries potentially include:
  • 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.

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
• Tropical Acai Bowl
• 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 it as a great dessert finish to a healthy meal, or mix with some protein (like goat milk or coconut milk) for breakfast. You can also enjoy it 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.

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.

Native 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.

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.

Peach Nutrition Facts

In addition to its many vitamins and minerals, low calorie content, and, of course, delicious flavor, peach nutrition 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 powerful fruit when it comes to maintaining optimal health and fighting disease.

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

• Calories: 58.5
• 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
• Protein: 1.4 g
• Vitamin C: 9.9 mg (11%–13% DV*)
• Potassium: 285 mg (8%–11% DV)
• Vitamin A: 24 mcg (3% DV)

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

Benefits of Peaches

1. Combat 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. Help 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. Help 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 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 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. Support 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.

8. May help balance blood sugar

While more research is needed in humans, research on mice shows that peach leaf extract can suppress glucose absorption from the small intestine. This, in turn, helped lower blood sugar levels in mice with elevated blood glucose levels.

Researchers believe the multiflorin in peach leaf extract is responsible for this blood sugar-lowering effect.

9. Could protect against toxins

Research published in 2017 revealed that white-fleshed peaches “may increase the metabolism of toxic components in tobacco smoke in smokers and protect normal tissues against nicotine toxicity in mice. Therefore, supplementation of white-fleshed peaches might be beneficial to smokers.”

This could mean peaches help protect against other toxins as well, helping protect people from all sources of environmental invaders.

10. Help manage allergy symptoms

It appears that peaches can help manage and reduce allergic reactions because they can prevent the release of histamines into the bloodstream. In fact, test-tube studies confirm peaches display anti-allergic inflammatory activity.

11. Protect skin health

As revealed in a 2021 study published in Antioxidants, a unique acylated kaempferol glycoside with a rare structure was isolated from peach nutrition for the first time. This compound was shown in-vitro and in a mouse model to possess anti-wrinkles capabilities.

Researchers believe it is a promising cosmeceutical formulation for skin care.

That’s not all. Peach gum polysaccharides have been shown to help prevent UVB-induced skin photoaging.

Furthermore, in a 2017 study, three experiments were performed to examine the effects of a peach-derived glucosylceramide on human skin health. The experiments found that human ceramide contents increased, water retention functions of skin improved, trans-epidermal water loss was suppressed and skin texture improved by the peach extracts.

As a result, the study authors concluded that “the present data indicate the positive effects of peach ceramide on skin function and no adverse effects.”

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 body weight.

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.

A lot of people think of lemon as nothing more than a simple garnish served alongside water at restaurants or a popular flavor for candies and desserts. Did you know that the lemon is actually loaded with vitamin C, antioxidants and health benefits?

It’s true — lemon nutrition benefits range from reducing the risk of kidney stones to killing off cancer cells, whether we’re talking lemon water, lemon essential oil or just the tart fruit itself.

Plus, the potential uses for lemons extend way beyond the kitchen. Lemons can be used for just about everything, from polishing furniture to adding extra shine to hair and improving skin health.

Ready to learn more about this powerful citrus fruit? Keep reading to get the full list of lemon benefits and side effects.

Nutrition Facts

Lemons contain a good amount of fiber and vitamin C — plus lemon nutrition has a few other micronutrients as well.

One large lemon without the peel (84 g) contains approximately:

• Calories: 75
• Total Carbohydrates: 7.8 g
• Fiber: 2.4 g
• Sugar: 2.1 g
• Total Fat: 0.2 g
• Saturated Fat: 0.03 g
• Polyunsaturated Fat: 0.07 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 1 g
• Cholesterol: 0 mg
• Sodium: 1.7 mg (1% DV*)
• Vitamin C: 44.5 mg (49% DV)
• Vitamin B6: 0.067 mg (4% DV)
• Iron: 0.5 mg (3% DV)
• Potassium: 116 mg (2% DV)

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

Additionally, lemons also contain a small amount of thiamin, folate, pantothenic acid, calcium, magnesium and copper.

Benefits

1. Enhances Immunity

Lemons are a good source of vitamin C, an important nutrient that’s been linked to increased immune health. In fact, gram for gram, there is about the same amount of vitamin C in lemon vs. orange nutrition.

Not only that, but lemons are also loaded with antioxidants that can help fight inflammation and promote improved immunity.

A review in the Annals of Nutrition & Metabolism noted that getting enough vitamin C could help reduce the duration and severity of respiratory tract infections. Vitamin C may also help prevent malaria, diarrhea and pneumonia, and it could even improve the outcomes for those suffering from these conditions.

Lemons are also high in antioxidants. Antioxidants have been shown to protect your immune cells by neutralizing harmful free radicals and keeping your body free of infections caused by bacteria or viruses.

2. Promotes Heart Health

Heart disease is the leading cause of death in the United States, and it’s estimated that 92.1 million Americans have some form of heart disease.

One of the most impressive lemon nutrition benefits is its effect on heart health. Thanks to its high vitamin C content, including a few servings of this sour fruit in your diet per week could help keep your heart healthy and strong.

For instance, one study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Interestingly enough, leafy green vegetables and vitamin C fruits and veggies, like lemons, had the greatest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 indicates that both walking and eating lemons every day were associated with a decrease in blood pressure.

To really optimize heart health, include a good variety of fruits and vegetables in your diet, including lemons, and pair with a healthy and active lifestyle.

3. Helps Fight Cancer

Lemons are packed with antioxidants and cancer-fighting compounds, so it’s no wonder that a slew of studies have found that lemons may be effective in killing off cancer cells.

A test-tube study in Saudi Arabia, for example, showed that lemon fruit extract helped kill breast cancer cells. Similarly, another test-tube study in 2015 indicated that the components in lemon juice successfully inhibited the growth of several types of cancer cells.

Lemons also contain compounds like hesperidin and d-limonene. These have both been shown to have cancer-preventing properties.

Thanks to all these powerful properties in lemon nutrition, lemons are among the top cancer-fighting foods around.

4. Prevents Kidney Stones

If you suffer from kidney stones, incorporating a serving or two of lemons into your diet may be able to help. This is because lemons contain citric acid. Citric acid has been proven to increase urine volume and aid in kidney stone prevention.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year.

Another study showed that treating kidney stone patients with lemon juice increased urinary citrate levels and decreased the amount of calcium in the urine. This suggests that lemon juice may be a potential alternative treatment for relieving kidney stone symptoms.

5. Increases Iron Absorption

Iron is an incredibly important mineral for your body. It is one of the main components of hemoglobin, which is found in the red blood cells and helps provide the body with the oxygen that it needs.

There are many groups of people at risk for iron deficiency. Vegans and vegetarians, for example, consume a type of iron that is not as well-absorbed by the body. Additionally, women of reproductive age are at a higher risk due to blood loss through menstruation.

Research shows that vitamin C, which is plentiful in lemons, can help enhance iron absorption to prevent conditions like iron-deficiency anemia. One study even showed that taking 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent.

Limes, oranges, peppers, berries and broccoli are some additional vitamin C foods that you can include in your diet to boost iron absorption.

6. Improves Skin Health

Lemons may act as an anti-aging food and be able to help keep your skin healthy and glowing thanks to their antioxidant content. Antioxidants help fight off free radicals and prevent oxidative damage, which accounts for the many benefits of lemon water for skin.

The buildup of free radicals contributes to the aging process, resulting in changes like wrinkles, age spots, dryness and decreased elasticity. Researchers believe that antioxidants could be an effective way to slow aging and improve skin health.

One study in Turkey found that patients with acne have increased levels of oxidative stress. Researchers suggested that using antioxidants could be beneficial in combination with traditional treatment.

For best results, try applying a bit of lemon juice to your skin or mixing with your favorite skin care products. Besides lemons, other ingredients that should be staples in your natural skin care routine include tea tree oil, coconut oil and avocado.

7. Boosts Weight Loss

Swapping your soda or juice for a glass of cold lemon water benefits weight loss by helping you cut calories without sacrificing flavor.

To compare, one cup of orange juice contains 112 calories and nearly 26 grams of carbs. On the other hand, there are just six calories in lemon water without sugar.

Plus, while there are a good amount of carbs in lemon juice, diluting it with water significantly slashes the carbs in lemon water, dropping it down to just two grams per serving.

Theoretically, if you traded one cup of juice or soda for one cup of lemon water every day for a year, you would save nearly 39,000 calories. That means that you could lose up to 11 pounds even without making any other changes in your diet.

While lemon benefits weight loss, it should be combined with a nutritious diet and healthy lifestyle to really get the results that you want in terms of weight loss.

8. Antioxidant Powerhouse

Not only do the antioxidants present in lemon help improve skin health and support healthy aging, but they have exhibited radical scavenging activity and protection for the body from DNA mutations that lead to disease.

Lemon contains powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin. Quercetin, for example, helps reduce damaging inflammation, may work to relieve allergy symptoms and helps fight pain.

Lemons vs. Limes

Lemons and limes are used interchangeably in many instances, and when it comes to taste, it’s easy to get these two fruits mixed up. Both have a sour and tart flavor that adds the perfect amount of zing to drinks and recipes.

However, there are quite a few differences between the two fruits, starting with their appearance. Limes are bright green while lemons are vibrant yellow.

Additionally, limes are typically slightly smaller than lemons. Limes tend to be less sour and have a smoother taste as well.

Both are used similarly, though, and can often be swapped in many recipes.

When it comes to nutrition, the benefits of lime are not quite as impressive as those of lemons. Lime nutrition contains just over half of the amount of vitamin C and contains slightly more carbs and less protein per gram.

The lemon nutrition profile is also a bit more extensive, boasting a higher amount of many nutrients, such as folate and vitamin B6.

Uses and Recipes

Lemons are grown in areas with warmer climates and can be picked once they are firm, yellow or yellow-green and two to three inches in size.

You can also find lemons at most grocery stores in the produce aisle. Look for lemons that are bright, heavy and free of wrinkles on the skin.

Once you stock up on this tasty fruit, there are a wide range of potential lemon uses for you to enjoy. Add lemons to drinks or water to amp up the flavor, use them in desserts or baked goods, or even kick up your next main course, like a fish entree, with a squeeze of fresh lemon.

Pair with some health-promoting herbs like thyme, rosemary or lemon balm for even more flavor and health benefits.

Lemon can be used outside of the kitchen as well. It can be added to laundry to whiten and brighten clothing, used as a natural home cleaner and polish, or even applied to the hair to add extra shine.

You can also try adding a few drops of lemon oil to your laundry or diffuser for a fresh scent.

Ready to take advantage of the long list of lemon nutrition benefits? Here are a few healthy recipes that you give a try from the comfort of your own kitchen:

• Secret Detox Drink
• Skinny Honey Lemon Chicken
• Lemon Pepper Green Beans
• Crispy Lemon Parmesan Zucchini Chips

Risks and Side Effects

For most people, lemons can be consumed and enjoyed with minimal risk of side effects. However, some people may want to consider limiting their intake.

Citrus fruit allergies are uncommon but have been reported and can cause food allergy symptoms like hives, swelling, asthma and flushed skin. If you experience any negative symptoms after eating lemons, be sure to discontinue use immediately and talk to your doctor.

Plus, although the lemon nutrition profile is pretty impressive, it is definitely possible to overdo it. Because of the citric acid found in lemons, eating too many can cause the enamel on your teeth to erode, resulting in increased sensitivity.

Finally, applying lemon directly to your skin can increase sensitivity to UV rays, so be sure to wear sunscreen or keep sun exposure in moderation to avoid a sunburn.

Conclusion

• Lemons are a sweet and an excellent source of vitamin C, antioxidants and fiber, helping you get these important nutrients daily.
• Lemon peel, juices and extracts have been associated with a number of health benefits. Studies show that they may improve immunity, enhance heart and skin health, reduce the risk of kidney stones, help fight off cancer, boost iron absorption, and aid in weight loss.
• These sweet citrus fruits can be used in a variety of recipes and have many household uses as well.
• Enjoy lemons in moderation as part of a healthy diet to take advantage of the unique lemon nutrition benefits.

The post Top Benefits of Lemon Nutrition (Plus How to Use) appeared first on Dr. Axe.

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

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

What Is Coconut Water?

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

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

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

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

Nutrition Facts

Coconut water nutrition contains approximately:

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

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

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

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

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

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

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

Health Benefits

1. Electrolyte Replacement

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

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

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

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

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

2. Lower Blood Pressure

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

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

3. Lower Cholesterol and Triglycerides

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

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

4. Cleansing and Detoxing

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

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

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

5. Reduce Stress and Muscle Tension

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

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

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

Coconut Water vs. Coconut Milk

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

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

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

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

Best Coconut Water to Buy

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

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

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

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

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

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

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

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

Final Thoughts

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

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

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.

1. High nutrient content

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.

2. 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.

3. 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.

4. 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.

5. 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.”

6. 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.

7. 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.

8. 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.

How to Eat

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? Health Benefits & How to Eat It 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.

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. Among 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 that it 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 a huge amount 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.

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

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.

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

What are the benefits of eating watermelon?

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

What Is Watermelon?

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

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

It’s believed that wild varieties that were grown many years ago were more bitter than the types we eat today, thanks to the presence of a compound called cucurbitacin.

Historically, many varieties, with different colors and tastes, were grown in various parts of the world, including across Africa.

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

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

Nutrition Facts

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

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

A one-cup serving of watermelon nutrition (about 152 grams) contains approximately:

• Calories: 45.6
• Total Carbohydrates: 11.5 g
• Fiber: 0.6 g
• Sugar: 9.4 g
• Total Fat: 0.2 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 0.9 g
• Sodium: 1.5 mg (0.1% DV*)
• Vitamin C: 12.3 mg (14% DV)
• Vitamin A: 42.6 mcg (5% DV)
• Potassium: 170 mg (5% DV)
• Magnesium: 15.2 mg (4% DV)

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

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

Health Benefits

1. Can help support immunity

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

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

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

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

2. May improve heart health

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

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

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

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

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

3. Can relieve pain and soreness

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

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

4. Helps prevent kidney stones

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

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

5. Aids in hydration, digestion and detoxification

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

Potassium and magnesium are also important for detoxification.

Potassium acts as an electrolyte and promotes circulatory health while also helping manage blood flow and hydration levels within the body, allowing oxygen to reach your cells.

At the same time, magnesium reduces water retention in the gut to beat bloating and help you lose water weight.

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

6. May help fight cancer cells

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

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

It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells.

Studies have also shown that high doses of vitamin C can enhance the cancer-fighting effects of certain drugs used in chemotherapy while also reducing adverse side effects of traditional cancer treatments.

7. Helps protect skin health

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

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

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

8. Supports healthy vision

Important nutrients that play a role in protecting eye health — including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin — are also housed in this giant fruit and sit among the many benefits of watermelon.

Studies have shown that a serious vitamin A deficiency, for example, can lead to macular degeneration, a condition characterized by the thickening of the cornea that could eventually lead to blindness.

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

9. May help with weight loss

Is watermelon good for you to lose weight?

While it does contain natural sugar and carbs, this isn’t necessarily a bad thing depending on the diet you follow and how much you consume.

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

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

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

10. Can improve exercise recovery

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

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

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

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

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

11. Can help relieve acid reflux

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

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

12. May benefit reproductive/sexual health

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

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

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

Common Questions

When and where can you buy fresh watermelon?

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

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

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

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

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

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

How to pick a watermelon

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

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

How can you tell if a watermelon is ripe?

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

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

Here’s how to cut a fresh watermelon

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

Can you eat watermelon seeds?

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

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

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

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

What time of day is best to have watermelon?

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

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

Recipes

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

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

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

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

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

Risks and Side Effects

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

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

How much watermelon should you eat daily?

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

When should you not eat watermelon?

For those who have a form of known insulin resistance, including those who are prediabetic or who have diabetes, opting for lower-sugar fruits that also have more fiber, like berries, may be beneficial.

Otherwise sticking to small servings of this fruit is likely not a concern.

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

Is watermelon ever fattening?

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

Is it OK to eat watermelon every day?

Yes, although variety in your diet is encouraged.

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

Background

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

In fact, in Traditional Chinese Medicine, all forms of the watermelon are used, including the watermelon leaves, rind and seeds.

When combined with other herbs or boiled into tea form, the benefits of watermelon seeds include relief from urinary tract infections and increased urination.

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

On an Ayurvedic diet, melon is used for its cooling properties and ability to act as an aphrodisiac, strengthen the blood and promote liver health.

According to Ayurveda, however, it’s important to eat foods like melon alone rather than pairing them with heavy foods to allow proper digestion in the body.

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

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

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

Final Thoughts

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

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

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

What are benefits of eating strawberries? Most of the health benefits associated with strawberry nutrition are due to the presence of anti-inflammatory antioxidants.

Strawberries contain numerous anti-aging flavonoid antioxidants, including anthocyanin and catechin — in addition to many others — that are associated with lowering the risk for chronic diseases, including cancer, metabolic syndrome and cardiovascular disease.

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

Studies link strawberry consumption with better eye health, neurological health, protection against skin damage, lower levels of inflammation and even decreased arthritis pain due to the ability to fight free radical damage.

With just 46 calories per cup, a relatively low amount of sugar, a good amount of dietary fiber and numerous health benefits, strawberries are one of the most nutrient-dense foods around.

What Are Strawberries?

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

Here’s a little-known fact about strawberries: They are not actually berries at all.

Technically, the strawberry is an aggregate fruit, meaning it forms from a flower that has many ovaries.

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

Types of Strawberries:

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

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

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

Strawberry varieties that were tested included:

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

They found that strawberry antioxidant levels differed about 6 percent between the highest-containing varieties and lowest.

Researchers did not consider this to be a significant difference, concluding that all varieties offer high levels of protective properties and that consumers do not necessarily need to purchase one type of strawberry over the others.

Aside from those tested, other strawberry varieties include:

• Alpine
• Ozark beauty
• Seascape
• Virginia wild strawberry
• Beach/coastal
• Chandler
• Tristar
• Honeoye
• Musk/hautbois strawberries

Other Interesting Strawberry Facts:

What do strawberries symbolize?

Strawberries get their name from the stacks of straw that were piled around the plants to protect them from rodents and pests.

They have a long history that goes back at least 2,200 years. Strawberries first grew in parts of France and Italy as long ago as 234 B.C.

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

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

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

Strawberry Nutrition Facts

A one-cup serving of fresh, whole strawberries (about 144 grams) contains approximately:

• Calories: 46.1
• Total Carbohydrates: 11.1 g
• Fiber: 2.9 g
• Sugar: 7 g
• Total Fat: 0.4 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 1 g
• Sodium: 1.4 mg (0.1% DV*)
• Vitamin C: 84.7 mg (94% DV)
• Manganese: 0.6 mg (26% DV)
• Copper: 0.1 mg (11% DV)
• Folate: 34.6 mcg (9% DV)
• Potassium: 220 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Magnesium: 18.7 mg (4% DV)
• Niacin: 0.6 mg (4% DV)
• Vitamin K: 3.2 mcg (3% DV)
• Iron: 0.6 mg (3% DV)
• Phosphorus: 34.6 mg (3% DV)

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

Health Benefits

1. Rich in antioxidants

Although there are relatively little strawberry calories in one cup of fresh berries, there are lots of antioxidants and vitamins in strawberry nutrition.

According to strawberry nutrition studies, strawberries are a high source of various antioxidants, including anthocyanins like pelargonidin, ellagic acid and other ellagitannins, procyanidins, uteolin, gallic acid, flavonols, polyphenols, tannins, quercetin, and many others.

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

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

What do strawberries do to the body?

Their antioxidants are one of the body’s first lines of defense, reducing free radical damage that leads to inflammation and chronic disease development.

Antioxidants “donate” electrons to unstable free radicals that are missing electrons. This means that free radicals do not go looking to take electrons from nearby healthy cells, which will then be destroyed.

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

2. Protects against cancer

Research shows that one of the most important health benefits of strawberries and blueberries is the ability to fight against cancer. That’s why they are two of the best cancer-fighting foods around.

Individual compounds in strawberries have demonstrated anti-cancer activity in several different experimental systems. Research shows that strawberry benefits include the ability to block initiation of cancer cell formation (called carcinogenesis) and suppress progression and proliferation of cancerous tumors.

In controlled studies, results showed that when participants were given strawberry extract containing anthocyanin antioxidants, human liver cancer cells were significantly inhibited compared to the group that did not receive the extract.

Berry consumption is also associated with a lower risk for breast cancer, colon cancer, prostate cancer and skin cancer.

3. Defends against heart disease

When it comes to heart health, what happens if you eat strawberries every day?

Strawberry antioxidants fight the oxidation process, which is crucial because oxidative damage has been linked to an increased risk of experiencing a heart attack, stroke or other forms of coronary heart disease.

Strawberry antioxidants help lower the risk of cardiovascular disease by inhibiting “bad” LDL-cholesterol oxidation, limiting lipid oxidation and plaque buildup in arteries, improving blood vessel function and blood pressure, and decreasing the tendency for dangerous blood clots forming inside blood vessels (called thrombosis).

One study found that among adults with hyperlipidemia, strawberry supplementation reduced oxidative damage to LDL while maintaining reductions in blood lipids and enhancing diet palatability.

Furthermore, strawberry extracts have been shown to decrease the inflammatory response within the body, which is one of the major causes of heart disease.

If you’re on a low-carb diet with the goal of weight loss, here are some strawberry advantages and disadvantages to consider: Strawberries may contain carbs and sugar, but they are lower in both than many other fruits.

Researchers have also found that for people following a diet intended at preventing or reversing heart disease, adding strawberries and other high-fiber fruits has an additional benefit of making the diet more appealing, palatable and sustainable long term.

4. Protects skin from damage

Internal and external influences over time alter the condition and appearance of skin as we age. As a consequence of a poor diet, sun exposure and environmental toxins, the skin undergoes photoaging, inflammation, and may show signs of immune dysfunction, acne and other skin disorders.

Luckily, nutrition researchers are developing new insights into the relationship between nutrient-rich food intake and skin health. Studies show that certain plant foods prove to be very beneficial for optimal skin conditions, including foods high in antioxidants like strawberries.

Some of the best foods for skin health include strawberries and other berries. Berries contain antioxidants like vitamin A and vitamin C, which are associated with improving skin properties, including hydration, sebum production, lower levels of wrinkles and discoloration, a reduced risk for skin cancer, and improved elasticity.

High levels of vitamin C, one of the biggest benefits of  strawberry nutrition, has additional benefits related to promoting collagen synthesis, photo-protection from ultraviolet light, lightening hyperpigmentation and improving a variety of inflammatory rashes that can appear on the skin too.

5. Benefits brain health and prevents neurodegenerative diseases

Want yet another benefit of strawberry nutrition? Studies indicate that diets rich in strawberries and other berries may have the potential to protect against aging in the brain.

Berries are high in flavonoids, especially anthocyanidins, which are known to improve cognition in experimental studies.

In a study published in Annals of Neurology, when researchers evaluated whether long-term intake of berries and flavonoids was associated with slower rates of cognitive decline in older adults, the results showed a positive correlation between higher berry consumption and a slowed rate of oxidation damage in the brain.

For this reason, health professionals recommend that the general population includes berries in the diet as often as possible for their ability to defend against oxidative stress and inflammation in the brain, loss of memory, and diseases like Alzheimer’s and dementia.

6. High in fiber and aids in detoxification

Strawberries help detoxify the body by helping restore the health of the digestive tract, promoting digestive regularity and providing anti-inflammatory antioxidants. Vitamin A and vitamin C are necessary for any ongoing detoxification efforts by your body, in addition to both soluble fiber and insoluble fiber.

Vital antioxidants are especially needed during the body’s detox process in order to neutralize and eliminate toxins that induce excessive free radical damage, inflammation and digestive disorders.

High-fiber foods like strawberries can help keep the digestive system in good health by preventing constipation, balancing the pH level of the gut and reducing inflammation in the gut, which can result in leaky gut syndrome and other digestive conditions.

Due to being a high-fiber fruit, they also have a relatively low score on the glycemic index.

7. High in manganese

One cup of strawberries provides more than a quarter of the daily recommended allowance of manganese. Manganese is needed for proper nervous system and brain health and may help prevent neurological disorders like Parkinson’s disease and epilepsy, according to studies.

The rich supply of manganese is one of the best strawberry benefits for men, since this mineral is needed for the formation of strong bones and connective tissues, healthy blood-clotting, and production of reproductive sex hormones.

8. Supports healthy pregnancy

Strawberries are a good source of folate, a type of B vitamin that helps tissues grow, cells properly function and is crucial for a healthy pregnancy.

Consuming or taking the right amount of folate before and during pregnancy helps prevent certain birth defects, including spina bifida. It also helps prevent anemia.

How to Plant, Grow and Pick

Strawberries have a short growing season, only about one to two months during the summer, with most markets selling them from about June–August. If you’re lucky enough to get them during peak strawberry season, they are very perishable and require cool, dry storage to remain fresh, which is why they are commonly sold frozen.

How to buy and store strawberries

According to the Environmental Working Group, which tests different fruits and vegetables for pesticide and toxin contamination, strawberries are one of the most chemically sprayed foods there is.

If you want to get the most strawberry nutrition benefits and avoid chemical exposure, it’s important to buy organic strawberries. When tested, strawberries contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items.

Therefore they are on the EWG’s “Dirty Dozen List,” which is the list of produce you should always try to buy organically grown.

When purchasing strawberries, look at the color and condition of the skin, but also make sure to smell them. For the best strawberries, you want to smell a fragrant, sweet odor, which shows that the berries have become ripe enough.

Look for a bright to deep red color, and avoid any berries that appear very dark and mushy, indicating they are going to spoil pretty quickly.

A strawberry picked under-ripe will have a white or even slightly green color at the top. These lack as much flavor. Wait several days for them to ripen more before eating them.

Strawberries come in different sizes depending on the type and how they are grown. Some are much smaller than others, but all types have similar health benefits.

They are perishable and tend to go bad rather quickly, so try using them within a few days of purchasing them. Keep strawberries in the refrigerator unwashed to prolong their freshness. Washing them ahead of time can lead to mold growth.

Growing strawberries

Strawberries are low-growing herbaceous plants that can grow in a wide range of soils and situations. This makes them relatively easy to grow at home. Because they are perennials, they will keep coming back each year.

You can plant strawberries in space containers, raised beds or garden plots. You can choose to either grow from seeds or transplant small plants.

They have a low fertilizer requirement but are susceptible to drought and require moisture-retaining soil — however too damp of soil will result in poor growing. They also need lots of sunlight, so plant away from shade or hovering trees.

Choose the variety you want to grow, depending on how much yield you’re looking for each year, and then find a spot that has deep soil, lots of room for sprawling and plenty of light. You may want to protect the berries from birds and rodents by covering them with bird netting.

Berries should be ready for harvesting four to six weeks after blossoming. Pick only fully red (ripe) berries, about every three days. Cut the berries by the stem, but do not pull the berries.

For other planting tips, visit the Farmer’s Almanac or Strawberry Plants Organization websites.

Recipes

What are strawberries used for in the culinary world?

Strawberries are extremely versatile and can be used in breakfast smoothies, on salads, in desserts or simply eaten alone as a snack.

Although strawberry preserves and strawberry artificial flavoring are commonly added to packaged foods, it’s best to eat fresh strawberries.

Try making one of the strawberry recipes below to take advantage of the many strawberry nutrition health benefits:

• Strawberry Shortcake Cupcakes
• Strawberry Ice Cream
• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Strawberry Banana Smoothie
• Strawberry Kiwi Smoothie
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Strawberry Spinach Salad

Other healthy ways to use strawberries include making:

• No sugar-added strawberry rhubarb pie
• Gluten-free strawberry cake with coconut flour
• Strawberry pie made with almond flour
• Strawberry jam made with chia seeds

Risks, Side Effects and Interactions

You may wonder: Can I eat too many strawberries?

One potential problem with consuming lots of conventionally grown strawberries is pesticide and chemical exposure.

Ideally you want to only buy organic strawberries to avoid any toxic elements.

All berries in general are normally heavily sprayed with chemicals during harvesting because they are prone to being eaten by bugs and rodents since they grow low to the ground and have soft, sweet skin. Therefore, to reduce your risk to chemical exposure and to get the most strawberry nutrition benefits, always look for organic berries, whether they are fresh or frozen.

What happens if you eat too many strawberries?

For some people, the fiber in strawberries may cause bloating or indigestion. Another potential issue is allergies.

Although strawberries are extremely healthy for the average person, they may pose a risk for anyone who has allergies to different types of histamine-containing fruits or berries in general.

A food allergy is a type of autoimmune system response that can result in itching around the mouth, skin inflammation and digestive problems, including diarrhea and vomiting.

Strawberries contain histamines, organic compounds in the body that help regulate the immune response. When the body is unable to digest or process the food, pollen or substance, the histamines can trigger the alarm that causes the body to react to the “invader.”

Mild to strong symptoms can occur, such as itching, wheezing and hives, in certain people are prone to histamine intolerance, so if you experience any issues eating strawberries, you may want to have an allergy test conducted at a doctor’s office.

Final Thoughts

• Strawberries are a type of hybrid fruit species of the genus Fragaria. They are not actually berries at all but are technically aggregate fruits.
• Why are strawberries good for you? Strawberry nutrition is low in calories but high in antioxidants, vitamin C, vitamin A and fiber. Some other micronutrients in strawberry nutrition include manganese, magnesium, folate and potassium.
• Research shows that strawberry benefits include fighting free radicals, defending against cancer and heart disease, protecting the skin, supporting brain health, aiding in detoxification, and supporting a healthy pregnancy by providing nutrients like folate.

The post Strawberry Nutrition: An Antioxidant Powerhouse that Combats Disease appeared first on Dr. Axe.

Bananas are one of the most popular fruits on the planet, but have you ever wondered how many carbs in a banana there are? Or how many calories in a banana?

Bananas come in their own yellow package, making them easy to take with you on the go, and banana nutrition contains several important vitamins and minerals, in addition to carbohydrates, which are some of the reasons bananas are so popular among athletes.

However, in order to get to their carb state, they must ripen. Once they do that, you may wonder how many carbs in a banana are there.

A green banana contains more starch, but as it ripens, it converts to sugar — therefore offering carbohydrates. Bananas are also easy on the stomach — another reason they’re a main source of fuel for athletes.

All bananas are not created equal. Nutritionally, they’re about the same, but in terms of calories, it depends on the size of the banana.

Keep reading to find out how many carbs in a banana and how many calories in a banana there are.

How Many Calories In a Banana?

An average-sized banana is usually about 100 calories, but like all foods, portions and sizes matter. From the USDA, here is a banana chart to get a better idea of how many calories in a banana there are:

• Extra small (less than 6 inches, 81 g): 72 calories
• Small (6–7 inches, 101 g): 90 calories
• Medium (7–8 inches, 118 g): 105 calories
• Large (8–9 inches, 136 g): 121 calories
• Extra large (9 inches or longer, 152 g): 135 calories
• 1 cup sliced (150 g): 134 calories
• 1 cup mashed (225 g): 200 calories

The majority of banana’s calories (around 93 percent) come from carbohydrates, next to around 4 percent from protein and 3 percent from fat.

How Many Carbs In a Banana?

Also from the USDA, here is a look at how many carbohydrates are in different sizes and portions of bananas:

• Extra small (less than 6 inches, 81 g): 18.5 carbs
• Small (6–7 inches, 101 g): 23 carbs
• Medium (7–8 inches, 118 g): 27 carbs
• Large (8–9 inches, 136 g): 31 carbs
• Extra large (9 inches or longer, 152 g): 35 carbs
• 1 cup sliced (150 g): 34.2 carbs
• 1 cup mashed (225 g): 51.3 carbs

The carbohydrates in bananas are not unlike other carbohydrates; the difference lies in the fiber. One medium banana contains 3 grams of fiber. While the banana has plenty of carbohydrates — in fact, more than an orange — it also contains fiber and starch.

As a high-fiber food, bananas can make you feel fuller longer since carbs digest far faster and promote satiety. Fiber also helps slow the release of the carbs into the bloodstream.

However, it’s important to note that bananas can have a greater effect on blood sugar levels than oranges or strawberries. What that means is that they have more carbs and, ultimately, a higher glycemic index and glycemic load.

Glycemic index and glycemic load measure blood sugar levels, which can be really important to diabetics. Still, many consider the banana a smart choice for keeping blood sugar in good order.

Bananas are also popular with anyone who is on a carb cycling diet, aka when you eat more carbs on certain days. So how many grams of carbs per day do you need, and how many carbs in a banana do you want to consume?

The Dietary Guidelines for Americans recommend that carbohydrates account for around 45 percent to 65 percent of one’s daily calories. If you aim to eat 2,000 calories per day, that means 900 to 1,300 calories from carbs — roughly 225 to 325 grams.

Other Nutrients

Along with being very high in carbohydrates, bananas are also high in multiple minerals and vitamins. One medium banana (118 g) contains approximately:

• Vitamin B6: 0.4 mg (24% DV)
• Manganese: 0.3 mg (13% DV)
• Copper: 0.1 mg (11% DV)
• Vitamin C: 8.7 mg (10% DV)
• Potassium: 358 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Magnesium: 27 mg (6% DV)
• Pantothenic Acid: 0.3 mg (6% DV)
• Folate: 20 mcg (5% DV)
• Niacin: 0.7 mg (4% DV)

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

As you can see, bananas are particularly in vitamin B6. This vitamin is needed to help make amino acids, the building blocks of proteins and hundreds of cellular functions.

It’s also fairly high in the minerals manganese, copper, potassium and magnesium. These minerals help make green banana flour popular, along with its resistant starch, also known as insoluble dietary fiber.

One study determined that green bananas seem are a good source of fibers, vitamins, minerals, bioactive compounds like phenolic compounds and resistant starch. These nutrients potentially contribute to health benefits and make green bananas a functional food.

Final Thoughts

• Bananas are one of the easiest and healthiest foods for on-the-go and can add nutrition to any recipe.
• Wondering how many carbs in a banana there are? Naturally, how many carbs in a banana depends on the size.
• In addition to the health benefits this nutritional self-contained powerhouse offers, the carbohydrates are a great source of energy while being easy to digest. Consider having a few bananas a week as part of your routine.

The post How Many Calories and Carbs in a Banana Are There? appeared first on Dr. Axe.

What fruits are loaded in health-promoting antioxidants; contain disease-fighting phytochemicals; provide fiber, amino acids and micronutrients; and are so versatile they can be added to almost any sweet recipe? Berries.

Berries are among the healthiest foods on the planet because of their beyond impressive nutrition profiles and antioxidant content. Adding them to your diet supports a healthy immune system, along with digestive, cardiovascular and cognitive functions, while keeping you full and boosting energy levels.

What types of berries are the healthiest? Here’s a breakdown of the best berry options and how to use them in everyday recipes.

1. Blueberries

Perhaps the most well-known berry out there, the blueberry is considered a top superfood because of its antioxidant content and nutritional value. The antioxidants in blueberries fight oxidative stress that can cause major health issues, including cancer, neurodegeneration and early aging.

Blueberries are also beneficial because of their fiber content, aiding digestion and supporting weight loss. They are used in a variety of ways, including as an ingredient in baked goods, yogurt parfaits, oatmeals, salads and more.

2. Blackberries

Rich in vitamin C, vitamin K and manganese, blackberries support immune system function, reduce inflammation and promote a healthy cardiovascular system. Blackberries also have a ORAC (Oxygen Radical Absorbance Capacity) score of 5,905, making them one of the highest antioxidant foods that has been shown to exhibit anticancer effects.

You can try the marionberry variety as well.

3. Goji Berry

Goji berry has been used in Traditional Chinese Medicine for over 2,000 years. Studies show that it increases energy levels, sleep quality, focus and mental acuity.

This is due to the berry’s phytonutrient, vitamin and mineral content, which includes over 100 percent of your daily value of vitamin A, plus 11 essential amino acids. Goji berries are consumed to support heart health, fight low mood, protect skin and eye health, and improve immunity.

4. Elderberry

Elderberry has gained attention for its ability to stimulate the immune system and fight respiratory conditions, such as the common cold and flu. Elderberry syrup or supplements are used to reduce cold and flu duration and improve symptoms.

The berry has anti-inflammatory, antioxidant and antiviral effects, making it a useful infection remedy. Additionally, elderberry can help lower blood sugar, promote detoxification and ease allergies.

5. Acai Berry

Acai bowls recently became all the rage, but how much do you know about this Brazilian fruit? Acai berries are very high in antioxidants (including anthocyanins that protect heart health and improve immune system function), electrolytes, dietary fiber, trace minerals, B vitamins, amino acids and plant sterols.

Like many berries, acai berry’s antioxidant count is impressive and helps the body be more resilient to the effects of free radical damage.

6. Strawberries

Eating one cup of strawberries a day provides well over your daily recommended intake of vitamin C, as well as manganese, folate, potassium and magnesium. Strawberry nutrition is also rich in antioxidants, including quercetin, tannins and polyphenols.

Strawberries have been proven to help improve immune system function, fight cancer and heart disease, improve skin health, and benefit cognitive function.

7. Raspberries

The raspberry is another antioxidant powerhouse, and it’s high in micronutrients, including vitamin C, manganese, vitamin K and magnesium. Research suggests that adding raspberries to a well-balanced diet may help with weight loss by boosting metabolism and aiding digestion.

Raspberry nutrition may also help with the management of diabetes because it has a low glycemic index and little impact on blood sugar levels, while being high in fiber.

8. Cranberries

Cranberries contain one of the highest concentrations of antioxidants of any fruit, making them a powerhouse for protecting cells against free radical damage that can cause chronic disease. They are well-known as a natural remedy for urinary tract infections, which is due to the berries’ antibacterial properties.

Cranberries also benefit the digestive tract, providing detoxifying effects that help eliminate toxins from the body. They can benefit cognitive function as well, according to research.

9. Huckleberry

Huckleberries are similar to blueberries and have an impressive nutrition profile, serving as an excellent source of phytochemicals, like anthocyanin and polyphenols. Huckleberries also contain B vitamins and iron, which support metabolic processes.

The huckleberry is mildly tart but sweet, and it’s often used to make jams and baked goods.

10. Barberry

Barberries aren’t as popular, but they’re equally beneficial to the fruits you commonly see in the produce section of your local supermarket. They are a rich source of vitamin C and contain beneficial alkaloids, including berberine.

The barberry has soothing properties, works to reduce inflammation and fights infections. It’s typically consumed in tea, capsule or tincture forms for its therapeutic properties.

11. Mulberry

You’ll see mulberry used in smoothies, pies and other dessert recipes. It’s rich in fiber, vitamin C, vitamin K and iron.

Research suggests that mulberries help stabilize blood sugar levels, protect liver health, support healthy digestion and reduce cholesterol levels.

12. Juniper Berries

Not technically berries but clearly thought of as such, juniper berries are actually female seed cones that look like other berries (hence the name) but are used as a spice. They serve as a natural antiseptic and antioxidant, and the fruit’s essential oils are used to improve skin conditions, boost digestion and aid sleep.

When using juniper as a spice, it can be added to sauces and marinades for a peppery flavor.

How to Add Berries to Diet

Berries are a versatile bunch. They can be eaten alone as a healthy snack or added to a slew of recipes, including baked goods, frozen treats, smoothies and salads.

Here are some of the best ways to add berries to your diet:

Healthy Breakfast

Whether you’re preparing pancakes or yogurt parfaits, berries make a filling and nutritious addition to any healthy breakfast. Here’s how to add berries to your diet in the morning:

• Pumpkin Blueberry Pancakes
• Almond Berry Cereal
• Tropical Acai Bowl

Baked Goods

Healthy berries add natural sweetness to baked goods, while providing important nutrients. They work well in muffins, cupcakes, pies, cakes and more. Try these tasty recipes:

• Strawberry Shortcake Cupcakes
• Gluten-Free, Easy Blueberry Cobbler
• Gluten-Free Blueberry Muffins
• Paleo Raspberry Linzer Cookies

Frozen Treats

Berries make a great addition to frozen desserts, like ice cream, frozen yogurt, gelato and ice pops. Some awesome examples include:

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

Smoothies

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

• Strawberry Banana Smoothie
• Raspberry Smoothie

Drinks

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

• Homemade Strawberry Lemonade
• Cranberry Apple Cider

Syrups

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

To make a syrup, berries are typically simmered in water for about an hour. Then allow the liquid to cool, and drain it with a strainer.

It’s common to add additional herbs or spices to berry syrups, such as cinnamon and clove.

Jams and Sauces

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

Salads

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

Here are some easy recipes:

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

Conclusion

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

The post 12 Healthiest Berries to Eat + Their Benefits appeared first on Dr. Axe.

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 help 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.

It doesn’t seem very nice to name a fruit based on its appearance, but I’m going to let it slide this time with ugli fruit — because this very unattractive fruit is only ugly on the surface.

Ugli fruit is a crossbred fruit found in a tropical climate, and it’s an incredible source of vitamin C, fiber and other nutrients, such as pectin and coumarin. It’s only been around for about the past 100 years or so but in that time has developed a very specific reputation of having a uniquely sweet but tangy flavor.

Don’t let the outward appearance fool you — ugli fruit is worth it. Why? Because ugli fruit has beautiful health benefits, such as aiding weight loss, boosting immunity and supporting the heart, among others.

What Is Ugli Fruit?

So, what exactly is an ugli fruit? Simply put, it’s a combination of three fruits: grapefruit, orange and tangerine.

The name “UGLI” is trademarked by Cabel Hall Citrus Ltd., the distributor that markets this crossbred fruit. Its species is referred to as Citrus reticulata x Citrus paradisi. It was actually found growing in the wild, similar to the way grapefruit came about, in Jamaica.

Technically, ugli fruit is the Jamaican form of tangelo, which generally is a breed of tangerine and grapefruit.

This Jamaican variation of the tangelo was originally experimented upon in the late 19th century. However, the exact variation of ugli fruit wasn’t found until 1917 when an estate owner named G.G.R. Sharp discovered it on his land. He subsequently pollinated the plant, using the cultivars containing the fewest seeds, and began exporting the plants in the 1930s to England and Canada, later expanding to New York in 1942.

This tangy citrus fruit earned its name because of its unattractive appearance. The wrinkled skin on the outside is very loosely attached to the fruit inside and collects in a kind of “outie” button at the top. The inside citrus is a pulpy orange, similar to oranges with more flesh throughout than a typical orange contains.

To this day, ugli fruit is grown only in Jamaica and exported to other parts of the world.

Nutrition Facts

Ugli fruit contains some of the amazing nutritional benefits of its three “parent” fruits, while even improving on one of them — but I’ll get to that later.

One serving of ugli fruit (½ fruit, about 122 grams) contains roughly:

• 45 calories
• 11 grams carbohydrates
• 1 gram protein
• 2 grams fiber
• 63 milligrams vitamin C (70 percent DV)
• 20 milligrams calcium (2 percent DV)

Like all fruits, ugli fruits also contain incredible antioxidants (in addition to vitamin C) and other important nutrients.

The ugli fruit is nutritionally most close to the orange, although the two are not identical. Oranges yield more calories per serving than ugli fruit, but they also contain more fiber and sugar. They double ugli fruit in the presence of vitamin C as well.

Overall, while ugli fruits are definitely nutritionally valuable, common oranges offer similar and (sometimes) better nutritional content.

However, no one wants to eat the same thing every day, right? Ugli fruits offer a different taste than traditional citrus fruits because they combine more than one flavor, and they’re a fun fruit to introduce into your diet.

Health Benefits

1. May Aid in Weight Loss

Ugli fruit has a low calorie count per serving and contains no fat, making it a no-brainer for those attempting to lose weight, along with a balanced diet and exercise routine.

It’s not only the low calorie count of this fruit that helps. The presence of fiber in ugli fruit is also a key in weight loss. High-fiber diets are critical to maintaining healthy weight or losing weight, if you need to do so.

One reason for this is that fiber helps you feel full for a longer period of time after eating, so you’re able to wait longer to eat again without getting hungry right away. High fiber intake may also decrease the absorption of toxins in your gut and improve hormone secretion within your digestive tract.

There is a type of fiber found specifically in citrus fruit known as pectin that has several proven benefits, including the aid of weight loss. In a 1997 study, pectin was found to reduce appetite, improve satiety and energize participants when they ingested even a small amount.

2. Boosts Immune System Function

Like most citrus fruits, ugli fruit is a great source of antioxidants, including (but not limited to) vitamin C. Antioxidants are important nutrients because they fight the damage that excessive free radicals can do to the body.

Unfortunately, the Western lifestyle and diet provide unnaturally high exposure to free radicals that cause oxidative stress in the body. The mutations and diseases caused by free radicals include the big killers like cancer, heart disease, stroke and many others.

Conversely, consuming antioxidant-rich foods, such as leafy greens, fruits and teas, on a regular basis provides your body the defenses it needs to function the way it was designed to work. Remember, your body is intended to fight off disease.

Vitamin C is a very popular antioxidant, and with 70 percent of the daily recommended value in just half of one ugli fruit, you’re sure to reap the benefits of eating ugli fruit regularly by seeing a boost in your immune function. Vitamin C encourages the production of white blood cells in your bloodstream while also protecting them from oxidation.

Ugli fruit also contains dietary fiber. Fiber is important for so many of your body systems, including the immune system. When you eat enough fiber, your gut is properly “bulked” and able to sweep out carcinogens and other toxins from your system, and fiber helps prolong the emptying of your stomach and increase the percentage of nutrients absorbed by your system.

Because most of your immune system is located within your gut, gut health is very closely related with a strong level of immunity to illness and disease. In fact, one 2013 study focusing on ovarian cancer found that high fiber intake may contribute to a decreased risk of the cancer.

Fiber is also responsible for strengthening the walls of the colon, which contributes to immune health as well.

Pectin in citrus may also help alleviate diarrhea, which negatively affects the digestive system and immune reactions.

3. Helps Fight Diabetes

Because ugli fruit is a low-calorie food that contains zero grams of fat or cholesterol, it ranks low on the glycemic index scale. While a diet rich in low-glycemic index foods does not actually aid in weight loss, according to long-term research, low-GI foods are important in the management of diabetes. The presence of fiber in ugli fruit also helps maintain healthy blood sugar levels.

Another way ugli fruit may be useful in fighting diabetes is the presence of citrus pectin. A 2016 study on rats in China suggested that the pectin specifically found in citrus may be of great help to alleviate the symptoms of type II diabetes.

This is probably due to the fact that pectin slows down the activity of enzymes that break down starches and sugar within the digestive system, helping protect against spikes in blood sugar, and slows the absorption of sugar and carbohydrates.

4. Good for the Heart

Ugli fruit also has various benefits to protect the heart from disease or abnormal function, due in part to its high antioxidant load.

In addition, the presence of pectin and fiber also supports the health of the cardiovascular system. Pectin has been shown to reduce cholesterol levels specifically in those at risk for coronary artery disease when introduced into the diet without any other changes in diet or routine. Cholesterol concentrations are very closely related with the instance of heart disease, so maintaining healthy levels of cholesterol is important to protecting the heart from future disease.

A diet high in fiber is also related to a reduction in risk for heart disease. Fiber is associated with a regulated cholesterol level and blood triglycerides.

The more pronounced the fiber intake, the less likely a person is at risk for developing hypertension and other factors for heart disease, including metabolic syndrome. This is why the Mediterranean population has such a low rate of heart disease compared to Western people.

5. May Reduce the Risk of Cancer

There are rarely healthy foods that don’t impact your risk for cancer in some way. This is because foods with positive nutritive content increase your body’s ability to fight disease, while the typical diet of an American contains a majority of foods that do the opposite.

In addition to its cancer-fighting antioxidants, ugli fruit also contains other nutrients that are known for protecting against cancer. For one, pectin causes apoptosis (programmed cell death) in colon cancer cells under certain conditions and may be a useful addition to a diet designed to help the body fight colon cancer.

Ugli fruit also contains coumarin, a chemical compound found naturally in many different kinds of plants. Coumarin has been studied as an alternative to traditional chemotherapy drugs, which have a long list of abhorrent side effects and issues with multi-drug resistance (when the body is no longer able to process certain drug substances in the right way).

On the other hand, coumarin is a plant-based substance with virtually no side effects and without a drug-resistance issue. In fact, coumarin is a hot topic in the cancer research world at the moment because it has apparent impact on a large variety of cancer types through various mechanisms of action, not just one.

Another common nutrient class in fruits, including ugli fruits, is terpene. This large classification of organic compounds has various purposes in different body systems, including as “biosynthetic building blocks within nearly every living creature.” Terpenes found in citrus fruits in particular have shown promise in shrinking mammary and pancreatic malignant tumors.

6. Helpful in Dissolving Kidney Stones and Gallstones

The terpenes in ugli fruit that may be able to fight cancer are the same ones that show potential to dissolve gallstones and kidney stones. One of them in particular, known as limonene, has been used for exactly this purpose in Japan for some time.

Risks, Side Effects and Drug Interactions

As with any food, it’s possible to be allergic to ugli fruit, although there have been no medically reported cases of allergy to the fruit. If you experience any kind of inflammatory side effects like swelling of the mouth or hives, discontinue eating ugli fruit immediately and consult your physician.

One important thing to note is that while ugli fruit is a cultivar that comes partly from grapefruit, it does not have the same medicinal interactions found with grapefruit. Grapefruit limits the activity of an enzyme responsible for breaking down drugs within the body, increasing the levels remaining in the body and increasing side effects and negative interactions. However, if you’re prohibited from eating grapefruit due to these interactions, it should be safe for you to eat ugli fruit.

How to Eat

Before they ripen, ugli fruits have a yellowish green skin. However, most varieties turn orange as they ripen, though some end up bright yellow or green upon ripening.

When choosing ugli fruit at your local market, be sure to check for any drying around the navel, and only choose the ones without dried skin. There should be some give in the skin under slight pressure, and small dents are common.

Because of the color differences involved in the cultivation of ugli fruit, color shouldn’t be a consideration when choosing individual fruit.

The most common way to eat ugli fruit is similar to how you might eat a grapefruit, by cutting it in half and using a spoon to get it out of its skin. It rivals the grapefruit in size, sometimes edging out as larger by a small margin.

Ugli fruit is generally sweet enough to eat without added sweetener, as it tends more to the sweet side of the orange versus the tangy tangerine.

Ugli fruit is considered to be in season between November and April each year and generally available in most fresh fruit markets around the world during that season.

Recipes

You can eat ugli fruit in more ways than one. If you’re interested in adding some sweet fruit to your morning smoothie, you can try an Ugli Fruit Smoothie that will give you a boost of antioxidants and potassium along with a delicious flavor.

For a fresh salad with an ugli addition, how about the official UGLI recipe for an Ugli Salad? You can add any kind of variation you fancy, and it’s sure to delight.

Final Thoughts

• Ugli fruit is a Jamaican-bred combination of orange, grapefruit and tangerine.
• It’s produced only in Jamaica and exported to the rest of the world throughout the “in season” months of November to April.
• It contains large amounts of vitamin C and fiber in each serving.
• The various benefits of this fruit include an aid to weight loss, cancer-fighting nutrients, protection from diabetes and heart disease, and the dissolution of gallstones and kidney stones.
• It has only been in existence for about 100 years.
• There are no known side effects to ugli fruit, and it does not have the same drug interactions as grapefruit is known to have.

The post Ugli Fruit Benefits the Heart, Waist and Immune System appeared first on Dr. Axe.

Pomegranates have been shown to prevent and naturally treat everything from inflammation and high cholesterol to high blood pressure and hyperglycemia.

Juice made from pomegranates is an antioxidant powerhouse that’s said to even trump red wine and green tea. With proven anticancer fighting abilities as well as antioxidant and anti-inflammatory effects, it’s no wonder this fruit juice has such a great reputation.

Let’s look at how pure and potent 100 percent pomegranate juice, in small amounts, might be much more than a tasty fruit-sourced beverage.

What Is Pomegranate Juice?

Pomegranate or pom juice comes from pomegranates. The pomegranate (Punica granatum) is a fruit-producing deciduous shrub or small tree in the Lythraceae family.

Pomegranates are native to southeastern Europe and Asia. After being cultivated in Spain, it’s believed that pomegranates were brought to Mexico and California in the 16th century by missionaries.

One large pomegranate typically makes somewhere between a quarter and half cup of juice. Just like the seeds of the fruit itself, fresh pomegranate juice made from the seeds is impressively nutritious.

A one-cup serving of pomegranate juice (about 249 grams) contains approximately:

• Calories: 134
• Total Carbohydrates: 32.6 g
• Fiber: 0.2 g
• Sugar: 31.4 g
• Total Fat: 0.7 g
• Saturated Fat: 0.2 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 0.4 g
• Sodium: 22.4 mg (1% DV*)
• Vitamin K: 25.9 mcg (22% DV)
• Folate: 59.8 mcg (15% DV)
• Potassium: 533 mg (11% DV)
• Copper: 0.1 mg (11% DV)
• Manganese: 0.2 mg (9% DV)
• Vitamin E: 0.9 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Magnesium: 17.4 mg (4% DV)
• Niacin: 0.6 mg (4% DV)
• Calcium: 27.4 mg (2% DV)
• Phosphorus: 27.4 mg (2% DV)

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

Health Benefits

1. Helps Fight Cancer

The extracts of pomegranate fruit contain polyphenols and other compounds that have been shown in scientific studies to have antiproliferative, pro-apoptotic and anti-inflammatory effects in prostate, lung, breast and other cancers.

In simpler terms, this means that pomegranate has been shown to inhibit the spread of cancer cells, encourage the death of cancer cells and discourage inflammation, three major and vital aspects of successfully fighting against any cancer in the body.

A 2014 study conducted by the University of Albany demonstrated how pomegranate extract can specifically inhibit the spread of MCF-7 breast cancer cells.

Pomegranate juice has also shown itself to be especially helpful for prostate cancer. The results of the first clinical trial of pomegranate juice in patients with cancer of the prostate was published in the journal Clinical Cancer Research in 2006. The subjects of this trial were men who had already undergone surgery or radiation to treat their cancer.

These subjects were given eight ounces (one cup) of pomegranate juice daily until there was cancer progression. The researchers found that prostate-specific antigen (PSA) doubling time was significantly prolonged in the subjects taking the treatment.

This is significant since PSA is a blood marker for prostate cancer, and PSA doubling time is used to determine the life expectancy of a prostate cancer patient. Thus, the lower the PSA doubling time, the better the outlook, according to research published by Harvard Medical School.

In 2012, another study found that pomegranate extract weakened human prostate cell proliferation in vitro. Combined, all this research shows pomegranate’s abilities as a cancer-fighting food.

2. Can Decrease Hypertension

Pomegranate juice has a high antioxidant capacity, and scientific research has demonstrated that it can help lower high blood pressure. A meta-analysis published in 2016 reviewed numerous studies of pomegranate juice and its effect on blood pressure.

Overall, this meta-analysis concludes that there appears to be “consistent benefits of pomegranate juice consumption on blood pressure.” The researchers also add, “This evidence suggests it may be prudent to include this fruit juice in a heart-healthy diet.”

3. Boosts Heart Health

Since juice from pomegranate is so good for systolic blood pressure, it’s not surprising that this delicious beverage is also excellent for heart health. It contains antioxidants at higher levels than many other fruit juices, which is why it can be so helpful to the heart.

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

Participants who consumed this beneficial juice lowered their blood pressure by more than 12 percent and had a 30 percent reduction in atherosclerotic plaque. Participants who did not drink the juice actually saw their atherosclerotic plaque increase by 9 percent.

Overall, the study found that juice consumption reduced plaque in the carotid artery as well as lowered blood pressure and LDL oxidation.

4. Relieves Osteoarthritis

Osteoarthritis is among the most prevalent forms of musculoskeletal disorders that lead to joint degeneration.

Studies have suggested that juice from pomegranate seeds may play a protective role by decreasing cartilage inflammation. This protective ability has been attributed to the juice’s high antioxidant content.

A 2016 study looked at the effects of this juice on 38 patients with osteoarthritis in their knees. Some of the patients drank pomegranate seed juice for six weeks, while the other patients drank a control substance.

The researchers noted that juice consumption not only improved physical function and stiffness, but it also increased antioxidant status while decreasing breakdown cartilage enzymes.

5. Improves Memory

Studies have shown that juice from pomegranates can be helpful when it comes to improving memory. The polyphenols found in the juice have been shown to be neuroprotective.

One 2013 study randomly assigned subjects to drink eight ounces of either pomegranate juice or a flavor-matched placebo drink for a total of four weeks.

The subjects were older with age-associated memory complaints. The researchers found that the 28 subjects with memory complaints who drank eight ounces (one cup) of pomegranate juice per day significantly improved markers of both verbal and visual memory.

The researchers concluded that the juice appears to increase memory function through task-related increases in functional brain activity.

There is some scientific evidence from animal studies indicating that pomegranate can also help fight Alzheimer’s disease, making this juice a beneficial brain food.

6. Provides Lots of Antioxidants

Pomegranate juice is loaded with health-promoting and disease-fighting antioxidants, and pomegranates are some of the top high-antioxidant foods that fight free radicals and oxidative stress.

The juice of pomegranates contains a tannin called punicalagin as well as polyphenols, anthocyanins, ellagic acid derivatives and hydrolyzable tannins. These are all very powerful antioxidants that support the use of pomegranate juice for skin and overall health.

A study published in the Journal of Agricultural and Food Chemistry actually found that commercial pomegranate juices showed an antioxidant activity three times higher than red wine and green tea.

The antioxidants were actually higher in commercial juice made from the whole pomegranate than in juice from the seeds alone. This is most likely due to the fact the rind of the pomegranate also gets processed in the commercial pomegranate juices, which adds additional antioxidants, specifically tannins.

7. Fights Inflammation

Inflammation has been found to be associated with just about every health condition. Pomegranates and pomegranate juice are known to have potent anti-inflammatory abilities.

A 2013 in vivo study published in Evidence-based Complementary and Alternative Medicine demonstrated the juice’s significant anti-inflammatory activity in the gut. In vivo studies performed on the whole fruit, juice, peel and flowers of pomegranate also revealed anti-ulcer effects in a variety of animal models.

Another study conducted with type II diabetics also showed pomegranate juice’s ability to lower inflammation.

Researchers found that 250 milliliters of juice per day for 12 weeks lowered the inflammatory markers in the diabetic subjects. Specifically, the intake of juice lowered hs-CRP by 32 percent and interleukin-6 by 30 percent.

8. Supports Digestion

Research shows that pomegranate juice exhibits a prebiotic effect, “resulting in the increased bio-accessibility of phenolic compounds and ensuring the survival of lactic acid bacteria (which may be due to metabolism of the ellagitannins, epicatechin, and catechin).”

In addition, a study published in 2023 found that pomegranate extract can promote intestinal mucosal healing and benefit gut bacteria. In fact, it helped boost “the recovery phase of colitis, promoting a complete restoration of the intestinal barrier with the regeneration of the mucus layer, as also demonstrated by the absence of bacterial spread into the mucosa and the enrichment of crypt-associated fibroblasts.”

This led the researchers to believe pomegranate extract can help with IBD, likely due to the polyphenol content it provides.

9. Aids Endurance and Sports Performance

A 2019 randomized, doubled-blinded, placebo-controlled, balanced, crossover trial involving trained cyclists sought out to determine if pomegranate extract could benefit the performance of the cyclists. Twenty-six participants were included, divided into either the pomegranate group or placebo group.

It took the extract group longer to reach exhaustion and their ventilatory threshold 2, which is “an important indicator of exercise intensity tolerance.” This led the researchers to determine that pomegranate extract, “after a prolonged submaximal effort, may be effective in improving performance outcomes at maximal effort and might help to restore force in the damaged muscles.”

Further research reveals that “the existing evidence suggests that POM supplementation has the potential to confer antioxidant and anti-inflammatory effects during and following exercise, to improve cardiovascular responses during exercise, and to enhance endurance and strength performance and post-exercise recovery.”

10. Displays Antibacterial Activity

Several studies have examined the antimicrobial, antibacterial and antiviral abilities of pomegranate juice, showcasing promising results. For instance, it can help protect against:

• Staphylococcus epidermidis
• gram-negative and gram-positive bacteria
• cariogenic bacteria
• mosquito-borne Mayaro virus
• and more

11. Could Improve Fertility and Sexual Performance

Seventy men with semen quality issues participated in a 2014 prospective, randomized, controlled, double-blinded trial to determine if pomegranate and galangal could improve sperm outcomes. The subjects either took tablets that had pomegranate extracts and freeze-dried rhizome extracts of galangal or a placebo.

Those who took the extract saw a greater increase in number of motile sperm than the placebo group (62% increase vs. 20% increase). The study authors noted that the “findings may help subfertile men to gain an improved amount of motile ejaculated sperm by taking tablets containing preparations of pomegranate fruit extract and rhizome of greater galangal.”

It also shows potential to improve erectile dysfunction in men and benefit female fertility by combating oxidative stress.

12. Helps Manage or Prevent Diabetes

It appears pomegranate juice is beneficial for diabetics in managing symptoms associated with the disease. For instance, 10 healthy subjects and 10 non-insulin-dependent diabetics saw “reduced serum lipid peroxides and thiobarbituric acid reactive substances levels by 56% and 28%, respectively,” in a study testing the juice’s effects for diabetics.

Another trial had 40 type 2 diabetics consume 50 grams of concentrated pomegranate juice daily for four weeks. While the changes in most health markers weren’t significant, good cholesterol did increase from the baseline. As such, researchers determined the juice “appears to have favorable effects on some markers of subclinical inflammation, and to increase plasma concentrations of antioxidants in patients with type 2 diabetes.”

It also seems to have a positive effect on liver enzymes and insulin resistance in diabetics, and it’s even been found to ameliorate insulin resistance, enhance B-cell function and lower fasting serum glucose in type 2 diabetic patients. The malic acid content is believed to help with these functions.

However, some research has also shown a lack of efficacy on insulin sensitivity, levels and glucose management when supplementing with pomegranate.

13. Repairs Wounds

In vitro studies confirm the wound-healing effects of this fruit juice, and animal studies have revealed similar results. It appears it can help regenerate cells to help heal wounds.

Comparisons

There are a lot of fruit juices that come from fruits that are easy to eat, like oranges and grapes. Pomegranates, unfortunately, are not so easy to eat at all. People are always wondering how to eat a pomegranate, how to cut a pomegranate and how to open a pomegranate.

The healthiest choice is taking the time and effort to eat fresh pomegranates, but it’s also nice that the juice eliminates all that questioning and work. The juice definitely makes it easy to get the benefits of pomegranate on a more regular basis.

A UCLA study ranked the top 10 healthiest juices and other beverages. Guess who the winner was … yes, it was pomegranate juice.

All of the juices studied were rich in polyphenols, but pomegranate came out on top. The researchers ranked the antioxidant content of the juices (and other beverages) according to the following criteria: antioxidant potency, ability to inhibit LDL oxidation and total polyphenol content.

The juices were ranked in the following order:

• Pomegranate juice
• Concord grape juice
• Blueberry juice
• Black cherry juice
• Açaí juice
• Cranberry juice
• Orange juice
• Apple juice

Additionally, when it comes to antioxidant capacity, pomegranate juice was found to be at least 20 percent greater than any of the other beverages tested.

Other healthy drinks include:

• noni juice
• electrolyte drinks
• lemon water
• dandelion tea
• coconut water
• aloe vera juice
• kombucha
• and more

Dosage

For adults, there is no standard recommended does for pomegranate juice, but generally speaking, having eight to 12 ounces of pomegranate juice each day is a safe and healthy amount for most people.

Just always make sure you’re drinking 100 percent pure pomegranate juice with zero grams of added sugar.

For other conditions, the following amounts of pomegranate juice have been used:

• Atherosclerosis: 1.7 ounces per day
• Prostate cancer: 8 ounces per day

Fresh pomegranate seeds or juice usually keeps in the refrigerator for up to five days. If you can’t finish the juice within five days, you can freeze it so it retains its flavor and color.

Side Effects and Drug Interactions

Most people don’t experience negative pomegranate juice side effects from normal consumption. Most people can also tolerate drinking pomegranate juice on an empty stomach, but be sure to consume it in moderation. It is possible to be allergic to pomegranates.

It’s important for everyone not to overdo it on any juice, including pomegranate, because of the sugar content, but diabetics should be especially cautious. Speak with your doctor before making pomegranate juice a part of your diet if you’re diabetic.

If you tend to have low blood pressure, it’s important to know that drinking this juice may lower blood pressure a small amount. Since pomegranate can affect blood pressure, it’s best to avoid pomegranate products at least two weeks before any surgery.

Juice from pomegranate seeds may also interact with medications similarly to grapefruit juice, making some medications less effective. Speak with your doctor before consuming pomegranate juice if you any ongoing health issues or take any of the following medications:

• ACE inhibitors, including Benazepril (Lotensin), Captopril (Capoten), Enalapril (Vasotec), Fosinopril (Monopril), Lisinopril (Zestril) and Ramipril (Altace)
• Blood pressure medications
• Statins used to lower cholesterol, including Atorvastatin (Lipitor), Fluvastatin (Lescol), Lovastatin (Mevacor), Pravastatin (Pravachol), Rosuvastatin (Crestor) and Simvastatin (Zocor)
• Blood thinners (anticoagulant medication) like Warfarin (Coumadin)

Final Thoughts

• It’s true that pomegranate seeds provide you with all the benefits of pomegranate juice but with less sugar and more fiber. It’s worth the effort to eat fresh pomegranate seeds when you can. However, the juice can be used to get the benefits of this nutritious fruit more easily.
• Stick with 100 percent pure pomegranate juice in small amounts. That way you won’t overdo it when it comes to the natural sugar found in the juice, but you will get a great dose of key nutrients like vitamin K, potassium and folate.
• Science confirms that juice from pomegranate really is quite impactful when it comes to your health. For instance, it’s been shown to help fight cancer, decrease hypertension, boost heart health, relieve osteoarthritis, improve memory and fight inflammation, in large part to its antioxidant content. It also beats out a lot of other fruit juices (and common beverages) for the title of “healthiest fruit juice.”

The post Pomegranate Juice: The Healthiest Juice on the Planet? appeared first on Dr. Axe.

Well, Medjool dates do not disappoint. Packed full of vitamins, minerals and fiber, the health benefits are remarkable.

These edible sweet fruits of the date palm tree make great natural sweeteners and sugar substitutes, but they’re not just delicious. They’ve also been proven to help decrease cholesterol and boost bone health, and these are just a couple of the many reasons to add dried or fresh Medjool dates to your diet.

What exactly are Medjool dates, and what makes them so beneficial? Read on to find out, and get ready for some delicious Medjool dates recipes.

What Are Medjool Dates?

Dates have been a staple food of the Middle East and the Indus Valley for thousands of years.

What are dates? They’re a type of fruit derived from the date palm, (Phoenix dactylifera), a tree of the palm family, found in northern Africa, the Canary Islands, the Middle East, Pakistan, India and California.

The date fruit is one-seeded and typically oblong, and dates often vary in shape, size, color, quality and consistency of flesh.

There are hundreds of varieties of Phoenix dactylifera date palms, but one of the most famous is the large, soft Medjool date palm, which produces Medjool dates.

Dates are fruit commonly consumed as a part of the Mediterranean diet. Medjool dates can be eaten fresh or dried, and it’s common for them to be dried, which lengthens their life span and prevents early spoilage.

If you’re going to consume them fresh, look for them in season between September and November.

Medjool dates have a deep brown skin color with a flavor that can be described as caramel-like. When holding a dried Medjool date in your hand, you first feel its firm yet wrinkled textured, but don’t make any quick judgments — upon biting into a Medjool date, you will see that the inside is actually moist and meaty.

Medjool dates vary greatly in size, and at present there are no industry standards for size. You will sometimes see Medjool dates described as “large,” “jumbo” or “super,” which is a general reference to their length as well as their circumference.

Nutrition Facts

What exactly does Medjool dates nutrition look like? Two Medjool dates (about 48 grams) contain approximately:

• Calories: 133
• Total Carbohydrates: 36 g
• Fiber: 3.2 g
• Sugar: 32 g
• Total Fat: 0.1 g
• Protein: 0.9 g
• Sodium: 0.5 mg (0.02% DV*)
• Copper: 0.2 mg (22% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Potassium: 334 mg (7% DV)
• Magnesium: 26 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Niacin: 0.8 mg (5% DV)
• Manganese: 0.1 mg (4% DV)

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

In addition, Medjool dates nutrition contains some iron, calcium, phosphorus, vitamin A, vitamin K, thiamine, riboflavin, folate, choline and zinc.

Similar to nuts, dried fruit like dates are not meant to be eaten in extremely large quantities. As a healthy snack, one or two dates are typically consumed.

One Medjool date (about 24 grams) contains approximately 66.5 calories, 16 grams of sugar and 0 trans fats.

Medjool vs. Regular Dates

There are many varieties of dates available worldwide, but the Medjool date is one of two of the most commercially produced varieties within the United States. The other most commonly produced is the Deglet Noor (or Nour) date, which is what many people consider a “regular date.”

Medjool and regular dates come from different varieties of the same plant.

Compared to regular dates, Medjools are larger, softer and sweeter. Unlike Medjool dates, it’s possible to purchase Deglet Noor dates without their pits inside.

Medjool dates nutrition is very similar to regular dates. Both are rich sources of fiber, vitamins and minerals.

They also both contain significant amounts of natural sugar, but since they are low on the glycemic index they don’t affect blood sugar levels like refined sugars.

Medjools and regular dates can be used interchangeably in recipes, but Medjools do have a sweeter, richer flavor so keep that in mind. Deglet Noor dates also tend to have a firmer consistency.

If you’re making date paste (more info on this below) using Medjool dates, they’ll only need around 15 minutes to soak in hot water, but Deglet Noor dates are drier and tougher so they can require soaking for up to one hour.

Health Benefits

Are dates good for you? There are many health benefits of dates. Below are some of the top ways adding dates to your diet may boost your health!

1. Decrease Cholesterol

One of the top potential Medjool dates benefits is a decrease in unhealthy cholesterol levels. When you eat dates, you increase your insoluble and soluble fiber intake, which in turn can significantly lower cholesterol naturally — particularly LDL (“bad”) cholesterol.

As we know, LDL cholesterol is a major contributing factor to heart attacks, heart disease and stroke, making these tasty dates a great heart-healthy option.

When there is too much cholesterol circulating in the blood, it can create sticky deposits called plaque along the artery walls. Plaque can eventually narrow or block the flow of blood to the brain, heart and other organs.

Blood cells that get caught on the plaque form clots, which can break loose and completely block blood flow through an artery, causing heart attack or stroke. If you suffer from high cholesterol, experts recommend a diet that includes high-fiber foods, such as dates.

In fact, research out of Israel found that Medjool dates, along with a variety of other dates, “inhibited LDL oxidation, and most extracts also stimulated cholesterol removal from macrophages.”

2. Prevent and Relieve Constipation

If you’re reading a list of top foods for constipation relief, don’t be surprised if you see dates on the list. The high fiber content of Medjool dates make them a smart choice when it comes to keeping yourself regular.

If there is no pain or bleeding, constipation is often a sign that your diet simply needs more fiber.

Depending upon age and gender, the Institute of Medicine recommends getting 19 grams to 38 grams of fiber per day. However, most Americans do not meet these recommendations, often only getting half of what they should on a daily basis.

Dates are high soluble fiber foods, which help keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines. Next time you’re looking for a natural constipation relief remedy, try having a few Medjool dates.

3. Natural Energy Booster

Need a new go-to for your pre-workout snack or a healthy post-workout option? Try Medjool dates for a natural energy boost.

Once you try a Medjool date, you won’t be surprised to learn that dates are higher in sugar than many other fruits. However, dates contain natural sugars like fructose, glucose and sucrose. These sugars are easily processed and utilized by the body for energy.

Consuming a few Medjool dates or including them in a snack is an excellent idea when you’re looking for a healthy surge of energy. Worldwide, dates are used for an afternoon pick-me-up to ward off tiredness.

Instead of reaching for another cup of coffee, try a green smoothie recipe that includes some Medjool dates.

4. Reduce Triglyceride Levels

Medjool dates can give your heart a healthy boost. A study published in the Journal of Agricultural and Food Chemistry found that Medjool dates are rich in antioxidative properties in vitro.

Ten healthy subjects consumed 100 grams daily of either Medjool or Hallawi dates for four weeks. According to the study, the consumption of Medjool dates reduced blood triglyceride levels by 8 percent among the participants.

Triglycerides are a type of fat (lipid) found in your blood. Having a high triglycerides can increase your risk of heart disease so it’s important to keep your triglycerides at a normal level (less than 150 milligrams per deciliter).

5. Alternative Natural Sweetener

If nature had an actual candy store, Medjool dates would be front and center. When you eat a Medjool date, it can be hard to process that it really is a piece of fruit because it has such a candy-like quality to it.

Medjool dates are undeniably sweet but in a completely unprocessed sort of way — so as long as you don’t overdo it, there is no guilt associated with these caramel-like dried fruits.

Research shows that there is a direct link between increased sugar consumption in food and increased diabetes rates. We all should aim to keep our sugar intake down and be mindful of our sources of sugar.

A delicious fruit, like a Medjool date, provides a truly satisfying alternative to eating a candy bar or brownie loaded with refined sugar.

6. Boost Bone Health

The significant amounts of key minerals found in Medjool dates make them superstars when it comes to strengthening bones and fighting off painful and debilitating bone diseases like osteoporosis.

First off, dates are rich in calcium, which is essential for the development and maintenance of strong teeth and bones. Calcium also keeps the heart, nerves, muscles and other body systems working properly, and it’s probably best known for helping prevent osteoporosis.

Dates also a food high in phosphorus, which in combination with calcium helps optimize bone-strengthening benefits. Phosphorus is also required to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium and zinc.

As people begin to age and their bones start to become weaker, maintaining a diet high in both calcium and phosphorus can ward off unpleasant bone degradation. Eating Medjool dates regularly is one way that you can up your intake of calcium and phosphorus.

7. Rich Source of Beneficial Phytochemicals

A scientific review published in the journal Food Research International revealed the impressive phytochemical profile of dates, which includes anthocyanins, phenolics, sterols, carotenoids, procyanidins and flavonoids. These biologically active compounds found in plants are all known to have numerous beneficial effects on human health.

In fact, the American Institute of Cancer Research highlights the following potential benefits of phytonutrients based on laboratory studies:

• Immune system stimulation
• Prevention of substances we eat, drink and breathe from becoming carcinogens
• Reduction in the type of inflammation that makes cancer growth more likely
• Prevention of DNA damage
• Decreased growth rate of cancer cells
• Improved hormone regulation

Uses

Wondering where to buy Medjool dates? They can be found in your local grocery store in the fresh and/or dried fruit aisle.

Medjool dates are also likely to be found at your nearest health store, often in the bulk section, which will give you the greatest amount of dried dates for the lowest price. You may even find them in your local pharmacy in the food aisle.

Medjool dates come with the pit inside of them because the fruit is too soft to put in a mechanical pitter. While having to deal with pits is not ideal, the pit can be removed very easily.

Simply make a small, lengthwise slice into the date with a knife, pull out the pit and that’s it — you have a delicious Medjool date ready for consumption. It’s also extremely easy to remove the pit with your fingers.

The sticky texture of Medjool dates makes them excellent for binding ingredients together whether you’re making a granola bar or tart crust. Need a kick of natural sweetness in your next smoothie or energy drink? Forget the agave nectar, and toss a couple of Medjool dates into the mix.

Medjool dates can also make a delicious appetizer or snack when stuffed with various ingredients, like goat cheese. Since they don’t need to be refrigerated, they make a perfect tasty and healthy addition to a gift basket alongside some nuts, dark chocolate and other dried fruit.

Last but not least, when Medjool dates are made into a paste, they become an awesome, nutrient-dense sugar substitute. Date paste can be used one-to-one in most recipes, unlike stevia, and it adds bulk for baking.

Here’s how to make date paste:

1. Soak Medjool dates in hot water until soft. If the water reaches room temperature and the dates aren’t soft enough, soak in hot water again.
2. Reserve the soaking liquid, as it’s integral to making a good paste!
3. Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid. Blend until smooth. Add more water as needed to create a thick rich paste.

You’re looking for the consistency of peanut butter. Use the paste in your favorite cookie or cake recipe to cut out processed sugar and boost the nutrients.

You can also use date paste to sweeten your favorite muffins and pies.

Recipes

Want a snack or dessert that is both seriously delicious and seriously healthy? You have to try this quick and easy recipe for Raw Brownie Bites.

Not only do they contain Medjool dates, but they also have walnuts, almonds and sea salt — making for a tasty treat.

You can try these other delicious and naturally sweet Medjool dates recipes as well:

• Pecan Coconut Balls
• Chocolate Avocado Mousse
• Raw Apple Crisp
• Dark Chocolate Protein Truffles

Risks and Side Effects

First and foremost, always remove the pit of a Medjool date before consumption. If you try to consume one with the pit still inside of it, there is a risk of choking.

As with any fruit, it’s important not to overdo it when consuming Medjool dates due to their high natural sugar content. Pay attention to serving sizes, and monitor your blood sugar if you are a diabetic.

According to the U.S. Department of Agriculture, a half cup of dried fruit like Medjool dates equals one serving of fruit. A half cup of dates is a very satisfying serving whether you consume them alone or within Medjool dates recipes.

If you have constipation more than occasionally or have severe pain and/or bleeding, it’s important to check with your doctor because these symptoms can be a sign of a more serious digestive disorder.

It’s possible to have a food allergy to dates. If you experience any food allergy symptoms, such as a runny nose, tongue swelling, itchy eyes or facial redness, then discontinue consumption of dates, and seek medical attention.

Final Thoughts

• If you’re comparing Medjool dates vs. dates, Medjools are larger, softer and sweeter than regular dates (Deglet Noor dates). Regular dates are available already pitted.
• Medjool dates calories and sugar content are not low, relatively speaking, but it only takes a date or two to satisfy your sweet tooth in a healthier way. Dates also are low on the glycemic index.
• It’s easier to find dried dates in stores, but you can also look for fresh dates when they are in season (September through November).
• Dates are high in calcium and phosphorus, which work closely together to build strong bones and teeth.
• They are also a source of numerous phytochemicals that can benefit health in major ways, including cancer prevention.
• Other potential health benefits of dates include reduced cholesterol, improved digestion and lowered triglyceride levels.
• Medjool dates nutrition also makes them perfect natural energy boosters.
• Date sugar is often used in recipes as a healthier alternative to processed sugar.

The post Medjool Dates: The Healthiest Natural Sweetener? appeared first on Dr. Axe.

As the season of rebirth and growth begins, it becomes much easier to eat seasonally with fresh spring fruits and vegetables — and what’s better than the sweet, juicy flavor of fruits that are harvested at the peak of their seasons?

Not only are fresh spring fruits excellent additions to breakfast yogurts, cereals, smoothies, salads and salsas, but they are crazy nutritious — providing a range of vitamins, minerals and antioxidants to boost overall health.

Top 10 Spring Fruits

1. Strawberries

Strawberries are juicy, sweet fruits that are low in calories and high in nutrients, including vitamin C, manganese, fiber and antioxidants, such as anthocyanins. Eating strawberries boosts your body’s defense against oxidative stress that causes chronic disease. Strawberry nutrition also allows it to benefit brain health due to its flavonoid content and promote detoxification.

Strawberry season begins at the very end of spring, in June, and lasts into August. Choose strawberries that have a bright red color and don’t show signs of bruising or mushiness.

These spring fruits are very versatile and can be added to smoothies, oatmeal, yogurt parfaits, baked goods and salads. Try this Strawberry Banana Smoothie recipe and this Strawberry Spinach Salad with poppy seed dressing.

2. Pineapples

Spring is the peak season for pineapples and when they’re at their tastiest. These tropical spring fruits are high in vitamin C, manganese and bromelain, an enzyme that aids in digestion and reduces inflammation.

Pineapples also contain antioxidants that help protect against cellular damage and disease, and they support a healthy immune system.

When buying a pineapple, know that the heavier it is, the better. Also, look for dark green leaves on top, which is a sign of ripeness.

Pineapple can be eaten raw as a sweet snack, added to smoothies, grilled, and added to salsas or dressings. Try this refreshing Pineapple Smoothie with Cilantro or this Pina Colada Smoothie.

3. Apricots

Apricots are tart, juicy fruits that are rich in vitamin A, C, potassium and fiber. They are also high in antioxidants, providing carotenoids like beta-carotene and beta-cryptoxanthin.

Eating apricots helps regulate blood pressure and reduce the risk of heart disease because of their nutrition content.

Apricots can be used to make jams, baked goods, salsas, salads and meat dishes. They can be eaten raw, cooked and dried. Try this Cashew Chicken with Apricot Sauce.

4. Kiwis

Kiwis are small, oval-shaped spring fruits that are rich in nutrients, including vitamin C, with well over 100 percent of your daily recommended value, fiber and potassium. They also contain antioxidants that help protect against disease and promote healthy aging.

Kiwi can be eaten raw, used in baked goods, juiced and added to smoothies. The skin is edible, but many people choose to remove it. Try this Tropical Acai Bowl Recipe with kiwi, mango and hemp seeds or this Strawberry Kiwi Smoothie.

5. Honeydew

Honeydew is a sweet and juicy fruit that is a good source of vitamin C, vitamin B6, potassium and fiber. It is low in calories and high in water content, making it a great choice for weight loss and hydration.

Honeydew also contains antioxidants that can help reduce inflammation and protect against cellular damage.

The most common way to consume honeydew is by eating it fresh, either alone as a snack or with yogurt parfait, cottage cheese, smoothies or salads. You can also use honeydew to make sorbet, like this Honeydew Sorbet recipe.

6. Lemons

Lemons are a citrus fruit that are high in vitamin C and antioxidants. They have been shown to aid in digestion, boost immune function, promote heart health and improve skin health.

The citric acid in lemon may also help prevent kidney stones and improve the absorption of iron from plant-based foods.

Lemons are a versatile fruit, used in drinks, desserts, baked goods, meals, and even for home care as a natural freshener and disinfectant. To use lemons at home, try this Secret Detox Drink recipe that has detoxicating effects or this Lemon Garlic Green Beans recipe.

7. Grapefruit

Grapefruit is a citrus fruit that is high in vitamins C and A, antioxidants, and dietary fiber. It’s also low in calories and has a low glycemic index, making it a good choice for weight loss and blood sugar control.

Grapefruit has been shown to help reduce inflammation, lower the risk of kidney stones and prevent neurodegenerative diseases.

Grapefruit can be added to smoothies, fresh juices, yogurt parfaits, cottage cheese or salad for a burst of sweet, citrusy flavor. Try this Citrus Bliss Juice recipe or this Immune Boosting Smoothie.

8. Mangoes

Mangoes are tropical fruits with a sweet and distinctive flavor. They are rich in nutrients, including vitamin C, vitamin A and potassium. Mangoes also contain fiber, which helps regulate digestion and lower blood sugar levels.

In addition, some studies suggest that mangoes may have anti-inflammatory and brain-boosting properties, making them a nutritious and delicious spring fruit to add into your diet.

Mangoes can be eaten raw or dry. They can be added to smoothies, baked goods, fruit and leafy green salads, salsas, and more. Try this Mango Walnut Spinach Salad or this Tropical Acai Bowl recipe.

9. Cherries

Cherries are small, bright red spring fruits that are packed with nutrients, including fiber, vitamin C and potassium. They also contain antioxidants called anthocyanins, which give them their deep color, and have been linked to reducing inflammation and lowering the risk of chronic diseases, such as heart disease, diabetes and cancer.

The benefits of cherries also include its ability to help improve sleep quality, reduce muscle soreness after exercise, and aid in weight loss due to their low calorie and high fiber content.

Harvest season for cherries begins in mid-April and lasts into the summer months. The fresh fruit is eaten alone as a snack or added to foods like yogurt and desserts. Cherries can also be used in smoothies and salads, like this Quinoa Salad with Dark Cherries and Kale.

10. Oranges

Oranges are a type of citrus fruit that are high in vitamin C, fiber, and other nutrients like folate and thiamine. They are low in calories, and eating them may help boost the immune system, improve heart health and reduce the risk of certain cancers. Additionally, the flavonoids found in oranges have anti-inflammatory effects and help protect against oxidative stress.

Oranges can be juiced or added to baked goods, salads, meat dishes and drinks. Try this Orange Carrot Ginger Juice recipe or this Crispy Orange Beef recipe.

How to Add to Diet

Here are some ways you can add spring fruits to your diet:

1. Snack on fresh fruits: Snacking on fresh fruits is a great way to add spring fruits to your diet. Fruits like strawberries, mangoes and cherries are in season during spring and can be used to make fruit salad or fruit kebabs with skewers, which can be a healthy and easy dish when entertaining or feeding a family.
2. Make fruit smoothies or fresh juices: Blend fresh fruits with yogurt or nut milk to make delicious fruit smoothies. You can also add leafy greens like spinach or kale to your smoothie for an extra nutrient boost. Juicing fresh spring fruits is another great option.
3. Use fruits in your breakfast: Add sliced strawberries, kiwis or pineapple to your morning oatmeal, cereal, yogurt or cottage cheese. You can also use fresh fruits to make pancakes or waffles.
4. Add fruits to your salads: Toss some fruits like oranges, strawberries, grapefruit or kiwis into your salad for a burst of flavor and nutrition.
5. Bake with fruits: Bake cakes or muffins with fruits like strawberries, lemons and cherries. You can also use berries or citrus fruits to make fruit crumbles.
6. Make jams, salsa or dip: Spring fruits can be used to make jams, salsas, dips and marinades. Try apricots, pineapples, lemons and mangoes.

Risks and Side Effects

Although fruits are nutritious and associated with a long list of benefits, remember that they also contain a high amount of sugar and not much protein or healthy fats, so sticking to moderate intake as part of a healthy, balanced diet is essential.

Compared to whole fruits, fruit juices are much higher in calories and can therefore contribute to weight gain, so opt for whole, fresh fruits whenever possible.

Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. Consume citrus fruits like lemons, oranges and grapefruits in moderation.

Certain types of fruit may also interact with medications, so be sure to talk to your health care professional before consuming new fruits to prevent interactions.

If you’re trying any of these spring fruits for the first time, keep in mind that it’s possible to experience food allergy symptoms. Kiwi allergies, for example, are somewhat common and responsible for 10 percent of all food allergy reactions in children.

Conclusion

• With the onset of the spring season, spring fruits are at their sweetest and most nutritious.
• Adding fruits such as strawberries, mangoes, apricots, pineapple and oranges to your diet will boost your nutrient intake and benefit your immune, cognitive and cardiovascular systems.
• It’s easy to add spring fruits to your diet — try putting them in breakfast cereals or oatmeal, smoothies, dips, baked goods and salads.

The post Top 10 Spring Fruits That Pack a Nutritional Punch appeared first on Dr. Axe.

Clementines are one of the most popular citrus fruits on the market. Not only are they small, easy to peel and delicious, but they’re also jam-packed with vitamins, minerals and antioxidants as well.

Plus, they’ve been linked to a long list of health benefits. In fact, studies show that these powerful citrus fruits could help prevent kidney stones, combat cancer cells, and protect against illness and infection.

Here’s what you need to know about clementines, including the benefits and drawbacks — along with some simple ways to incorporate them into your diet.

What Are Clementines?

Clementines are a type of citrus fruit favored for their thin, peelable skin and segments that can be easily separated. They tend to have a glossy exterior with a deep orange hue and may or may not contain seeds, depending on the variety.

Some of the most common types of clementines include:

• Clemenules
• Fina
• Algerian
• Clementine Caffin
• Clementine di Calabria

Are Halos clementines? What’s the difference between the tangerine vs. clementine, the clementine vs. mandarin and popular clementines brands like Halo oranges or Cuties oranges?

Like tangerines, clementines are considered a type of mandarin orange. Both are sweet, juicy and easy to peel, making them popular choices for portable snacks.

Cuties and Halos are two common brands of mandarins that can be clementines or variations like clemenules or murcotts, depending on what time of the year it is.

The clementine season runs through the winter, with the clementine tree typically producing fruit between October through January. The fruit can be found in the produce aisle of most grocery stores alongside other citrus fruits, like oranges, lemons, limes and grapefruits.

Nutrition Facts

Clementine nutrition is low in calories but loaded with important nutrients like fiber and vitamin C. Clementines also contain micronutrients such as potassium, folate and thiamine in each serving as well.

One clementine fruit (about 74 grams) contains the following nutrients:

• Calories: 34.8
• Total Carbohydrates: 8.9 g
• Fiber: 1.3 g
• Sugar: 6.8 g
• Total Fat: 0.1 g
• Protein: 0.6 g
• Sodium: 0.7 mg (0.03% DV*)
• Vitamin C: 36.1 mg (40% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Folate: 17.8 mcg (4% DV)
• Potassium: 131 mg (3% DV)

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

In addition to the nutrients listed above, each serving also provides a small amount of magnesium, phosphorus, copper and calcium.

Health Benefits

There are many reasons you may want to consider adding this sweet citrus fruit to your next shopping list. Here are a few of the top clementine benefits.

1. Supports Weight Loss

With just 35 calories in a clementine, this tasty fruit can be an awesome addition to your diet if you’re looking to shed a few extra pounds. In addition to being low in calories, it’s also brimming with dietary fiber, which moves through the body slowly to stabilize blood sugar levels and promote feelings of fullness and satiety.

What’s more, a 2015 study in PLoS One tracked the diets of over 133,000 adults over a period of up to 24 years and found that regular consumption of fruit — and citrus fruit, in particular — was linked to increased weight loss.

2. Boosts Immune Function

Clementine oranges are an awesome source of vitamin C, an essential nutrient that plays a key role in immune health. In fact, studies show that getting enough of this water-soluble vitamin in your daily diet could improve symptoms and reduce the incidence of respiratory conditions like the common cold.

Not only that, but vitamin C levels in the body rapidly decline during illness and infection, making it even more important to get your fix by eating plenty of nutrient-dense foods, such as clementines.

3. High in Antioxidants

Like other citrus fruits, clementines are an excellent source of antioxidants, which are compounds that help fight free radical damage to prevent oxidative stress and inflammation. In vitro studies suggest that clementines are especially rich in powerful antioxidants like hesperidin, narirutin, didymin and diosmin.

Antioxidants are believed to have a major impact on health and disease, with some research noting that they could potentially aid in the prevention of autoimmune disorders and chronic conditions like heart disease, cancer and diabetes.

4. Combats Cancer Cell Growth

Thanks to their high content of antioxidants, promising research indicates that clementines could possibly help block the growth and spread of cancer cells. In fact, studies show that a higher intake of citrus fruits could be associated with a lower risk of stomach, breast, esophageal and pancreatic cancer.

However, more research is needed on the effects of clementines specifically to determine how they could impact cancer growth.

5. Prevents Kidney Stones

Kidney stones are a painful condition caused by the buildup of hard mineral deposits within the kidneys or urinary tract. There are several different types and causes of kidney stones, but some may be caused by low levels of citrate in the urine.

Adding more citrus fruits to your diet can help increase levels of citrate in the urine, which could aid in the prevention of kidney stones. Interestingly enough, a 2014 study published in Urology even showed that regular consumption of citrus fruits was tied to a lower risk of developing kidney stones over time.

6. Promotes Regularity

A single clementine contains a whopping 1.5 grams of fiber, knocking out up to 6 percent of your daily fiber requirements with just one serving. In addition to supporting weight loss, reducing blood pressure and keeping blood sugar levels steady, fiber is also closely involved in maintaining digestive health.

According to one meta-analysis out of China, upping your intake of fiber could effectively increase stool frequency in those with constipation. Plus, fiber has also been shown to benefit other digestive issues ranging from hemorrhoids to diverticulitis, acid reflux and stomach ulcers.

Recipes

Although a clementine makes a delicious healthy snack as is, there are plenty of other ways to add this juicy citrus fruit to your diet. Clementines make a great addition to salads and smoothies and can even be used to add a punch of flavor to main courses and desserts alike.

Here are a few recipe ideas to help get you started:

• Clementine Arugula Salad
• Spicy Carrot Clementine Juice
• Clementine Greek Yogurt Parfait
• Paleo Clementine Cake
• Clementine & Five-Spice Chicken

Risks and Side Effects

Despite the many benefits associated with mandarins like clementines, there are a few risks to consider as well.

First of all, keep in mind that it’s always best to opt for whole clementines whenever possible, as fruit juice may not offer the same benefits as whole fruit. In addition to being lower in fiber, fruit juice contains a much more concentrated amount of sugar as well.

Some people may also be allergic to citrus fruits and can experience symptoms like redness, swelling and tingling of the lips, throat and tongue. If you notice any side effects after eating clementines, discontinue use immediately and talk to your doctor.

The citric acid found in clementines can also erode the enamel of the teeth over time, potentially increasing the risk of cavities. Keeping your intake in moderation and pairing with a variety of other fruits and vegetables can minimize these effects and help optimize your oral health.

Some people also wonder: Can dogs eat clementines? Although clementines are not considered toxic for dogs, they are high in sugar and citric acid, which can cause irritation and digestive distress when consumed in high amounts.

Therefore, it’s best to limit consumption and consult with your veterinarian to address any concerns before making changes to your dog’s diet.

Conclusion

• What are clementines? Also sometimes known as Halo or Cutie oranges, clementines are a type of mandarin known for their thin, easily peelable skin and the flavorful segments of fruit inside.
• Clementines are a great source of several nutrients, including fiber, vitamin C and antioxidants.
• They may also help prevent kidney stones, combat cancer cell growth, boost immune function, increase weight loss and promote regularity.
• However, it’s important to keep your intake in moderation and opt for whole fruit instead of fruit juice whenever possible to maximize the potential health benefits.
• Try adding clementines to salads, snacks, baked goods and beverages to take advantage of the many benefits that this citrus fruit has to offer.

The post What Are Clementines? Top 6 Reasons to Eat This Citrus Fruit appeared first on Dr. Axe.

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

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

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

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

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

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

Kiwi Nutrition Facts

One raw green kiwifruit (about 69 grams) has approximately:

• Calories: 42.1
• Total Carbohydrates: 10.1 g
  • Fiber: 2.1 g
  • Sugar: 6.2 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0.03 g
  • Trans Fat: 0 g
• Protein: 0.8 g
• Sodium: 2.1 mg (0.1% DV*)
• Vitamin C: 64 mg (71% DV)
• Vitamin K: 27.8 mcg (23% DV)
• Copper: 0.1 mg (11% DV)
• Vitamin E: 1 mg (7% DV)
• Potassium: 215 mg (5% DV)
• Folate: 17.2 mcg (4% DV)

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

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

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

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

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

Kiwi Benefits

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

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

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

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

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

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

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

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

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

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

2. Counteracts Aging and Improves Skin Health

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

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

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

3. Improves Respiratory Health

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

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

4. Good for Vision and Prevention of Eye Disease

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

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

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

5. Aids in Digestion

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

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

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

6. Improves the Cardiovascular System

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

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

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

7. Bone Maintenance and Repair

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

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

8. Serotonin Puts Sleep Problems to Bed

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

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

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

9. Anticancer Effects

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

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

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

10. Antifungal and Antibacterial Capabilities

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

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

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

Risks and Side Effects

Kiwifruit allergy is very common and responsible for 10 percent of all food allergy reactions in children. People with allergies to latex and other fruits like avocados and bananas should be especially cautious.

Reports show that kiwifruit allergy can result in:

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

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

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

How to Eat Kiwi

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

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

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

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

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

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

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

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

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

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

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

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

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

Conclusion

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

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

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.

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.

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
• Cold Cucumber Avocado Keto Soup (or Dip!) Recipe
• Super Hydrator Juice Recipe
• Cucumber Salad Recipe with Tomato and Onion
• 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.

Coconuts are considered one of the healthiest fruits in the world, and for good reason. They are packed with healthy fats, antioxidants and important micronutrients and help protect organs. Today, coconut is used in a number of food products, including coconut oil, flour, milk and water.

The fruit can be found in just about every aisle of the grocery store in one way or another.

Packed with nutrients, including medium-chain triglycerides that have several health benefits, it’s a quick source of energy for the body and helps fight infections and chronic disease.

Coconut Products

There are several types of products made from coconut, and they all serve different purposes in cooking and body care. Here’s a breakdown of what forms of the fruit you’ll find at your local store:

• Coconut meat: The inner white lining of the outer husk is the meat. It’s firm and can be scraped from the inside and eaten raw or used to make other coconut products, like oil, milk and flour. Dried coconut meat is often used as a snack or added to baked goods, yogurt parfaits and more.
• Coconut oil: Made by pressing dried or fresh coconut meat, coconut oil is made up of fats in the fruit that become liquid when temperatures hit about 78 degrees Fahrenheit. Coconut oil for skin, hair and cooking is very popular because of its antibacterial, anti-inflammatory and soothing properties.
• Coconut milk: The liquid (also called coconut cream) found inside mature coconut meat, coconut milk contains natural fatty acids and can be used in smoothies, baked goods and sauces for a creamy texture. It can be found boxed and in cans at most grocery stores but can also be made at home. To make coconut milk, chop and blend the meat until it creates a thick liquid, and then strain it.
• Coconut flour: It’s not actually “flour” but made from ground and dried coconut meat to create a flour-like texture that can be used in baking. Coconut flour doesn’t contain any grains, and it’s a favorite among gluten-free and Paleo dieters. It has become widely available in grocery stores and can be used to make pancakes, muffins, cookies and other goods that require a floury substance.
• Coconut water: The clear liquid found inside a young, green coconut, coconut water contains vitamins, minerals and phytochemicals. It is consumed for electrolyte replacement and supporting detoxification.
• Coconut butter: Not your typical butter, coconut butter is made from the fruit’s meat when it’s ground to create a butter-like consistency. It can be used as a topping to baked goods or in recipes to provide a creamy texture.
• Coconut sugar: Although not from the coconut fruit, coconut sugar is made from the sap of the palm tree’s flower bud stem. The sap is boiled and dehydrated, leaving behind brown-colored sweet granules that can be used in baking and cooking.
• Coconut aminos: Aminos contain only two ingredients, coconut tree sap and sea salt. Coconut sap is “tapped” from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and is blended with sun-dried, mineral-rich sea salt to create coconut aminos.

Nutrition Facts

Coconuts are rich in nutrients, namely healthy medium-chain fatty acids. The three fats most abundantly found in them include caprylic acid, lauric acid and capric acid.

Unlike long-chain fatty acids found in plant-based oils, medium-chain fats are easier to digest, provide immediate energy and aren’t readily stored as fat.

One piece of raw coconut meat (about 45 grams) contains approximately:

• Calories: 159
• Total Carbohydrates: 6.8 g
  • Fiber: 4 g
  • Sugar: 2.8 g
• Total Fat: 15.1 g
  • Saturated Fat: 13.4 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0.6 g
  • Trans Fat: 0 g
• Protein: 1.5 g
• Sodium: 9 mg (0.4% DV*)
• Manganese: 0.7 mg (30% DV)
• Copper: 0.2 mg (22% DV)
• Selenium: 4.5 mcg (8% DV)
• Iron: 1.1 mg (6% DV)
• Zinc: 0.5 mg (5% DV)
• Phosphorus: 50.8 mg (4% DV)
• Potassium: 160 mg (3% DV)
• Magnesium: 14.4 mg (3% DV)
• Folate: 11.7 mcg (3% DV)
• Thiamine: 0.03 mg (3% DV)

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

Benefits

Here are some of the top coconut benefits:

1. Provides Energizing Healthy Fats

A majority of the fats in this fruit are medium-chain triglycerides (MCTs), which metabolize in the body differently than other types of fats. MCTs serve as an immediate source of energy that goes through a three-step process to be turned into fuel, as opposed to long-chain fatty acids that go through a 26-step process.

MCTs are easier to digest, and they’re smaller in size, allowing for easier cell permeability. These fats aren’t stored as fat. They’re processed by the liver and converted into energy immediately.

Additionally, the healthy fats help improve brain and memory function, reduce inflammation, and may help improve levels of good (HDL) cholesterol. Recent research also suggests that eating MCTs may reduce your calorie intake compared to the effects of long-chain fatty acid consumption.

2. Rich in Manganese

Coconut is an excellent source of manganese, an essential mineral that’s needed for several body functions. Studies indicate that manganese supports bone health, cognitive function and the respiratory system. It also helps maintain healthy iron levels, speeds up wound healing and helps with weight loss.

3. Has Antibacterial Effects

Coconut contains lauric acid, which has been found to have antibacterial properties. Lauric acid is a particular type of fatty acid that has impressive immune-enhancing effects. It converts to monolaurin in the body, which is known as a powerful antibacterial agent.

For this reason, coconut is often used on hair, skin and teeth to kill bacteria, and it can be eaten to inhibit bacterial infections, such as staph or food poisoning. Additionally, lauric acid and other fats help fight fungal and viral infections.

4. Provides Fiber

Coconut is a good source of fiber, which helps regulate healthy digestion, reduce LDL cholesterol and triglyceride levels, and strengthen the colon walls. Eating high-fiber foods also supports healthy blood sugar control and prevents insulin resistance.

5. Contains Powerful Antioxidants

Consuming coconut has proven to help improve human antioxidant status, meaning it helps prevent fat and protein oxidation that can lead to disease. The main antioxidants found in coconuts include caffeic acid, salicylic acid and gallic acid. These help neutralize free radicals and protect cells from damage.

6. May Help Control Blood Sugar

A study published in Journal of Complementary and Integrative Medicine had 80 volunteers eat a standardized diet along with either 100 grams of fresh coconut or 100 grams of groundnuts or groundnut oil for 90 days. After the 90 days, both groups saw reductions in fasting blood sugar levels, with the coconut group seeing big improvements along with a significant reduction in body weight.

7. Shows Promise in Combating Alzheimer’s Disease

Since the MTCs can be converted into ketone bodies, this fruit is believed to be beneficial in both helping patients with Alzheimer’s improve cognition as well as potentially help stave off the disease in the first place.

A pilot study out of Spain found that patients with Alzheimer’s disease saw improvements in cognition after consuming a Mediterranean diet enriched with coconut oil. Forty-four Alzheimer’s patients were randomly divided into two groups (22 people in each group): one who follow a coconut oil-enriched Mediterranean diet for 21 days and a control group.

What did researchers find? “After intervention with coconut oil, improvements in episodic, temporal orientation, and semantic memory were observed,” according to the study authors.

8. Versatile and Easy to Incorporate to Diet

Given the vast array of products made from this fruit, it’s easy to add to your diet. It pairs well in all types of foods (more on that below), and you can choose the fruit itself, in addition to coconut oil, flour, water, etc.

9. Helps Improve Teeth Health

Coconut oil pulling is a great way to improve oral health and get a glowing smile. It can do everything from combat tooth decay, lessen plaque and gingivitis, improve bad breath, and help whiten teeth.

10. Fights Yeast Infections

Candida albicans can lead to a yeast infection. Thankfully, research shows coconut oil can decrease gastrointestinal colonization by C. albicans, thus reducing the risk of getting a yeast infection.

Risks and Side Effects

A coconut allergy is possible, but it’s rare. If you experience allergy symptoms, such as itchiness, redness, swelling or trouble breathing, stop consuming coconuts immediately.

Just because a product is made with coconuts doesn’t mean it’s healthy. Many items, including dried coconut and oils, may be bleached, refined, chemically processed or include added ingredients, like sugars and preservatives. Make sure to read the label carefully and choose products made from extra virgin coconut oil whenever possible.

This fruit is high in calories, so it should be consumed in moderation. A little goes a long way and will boost energy levels almost immediately, but don’t overeat foods made with it.

How to Open a Coconut (Plus Recipes)

Coconuts have a hard outer husk that protects the nutritious fruit meat inside. It may seem nearly impossible to open this fruit, but there is a method that makes it much easier.

A mature coconut has a hard shell with brown hairy fibers on the outside. If you’re choosing one to purchase, make sure there are no cracks or moldy areas.

Here’s how to open one:

1. To open it, start by poking three holes into one end with a clean skewer or screwdriver. This is to release the water, so you’ll want to place a cup underneath to empty the fruit.
2. Next, hold it with a kitchen towel, and using a clean hammer or mallet, tap the equator of the fruit, going all the way around until it cracks in half. Then use the mallet to break the fruit into a few large pieces.
3. Finally, use a butter knife to lift the meat away from the shell. If there’s any brown skin left behind, use a peeler to remove it.

Now you have fresh coconut meat and water! The meat can be grated or chopped to make an excellent topping or snack.

Wondering about other ways to use coconut products? Here’s a rundown of food and body care recipes to get you started …

Food Recipes:

• Coconut Flour Pancakes
• Berry Chia Seed Smoothie Bowl
• Chocolate Caramel Coconut Flour Brownies
• Thai Coconut Soup with Chicken & Ginger
• Coconut Kefir

Body Care Recipes:

• Homemade Anti-Dandruff Shampoo with Coconut Milk
• Homemade Coconut Lavender Shampoo
• DIY Hair Mask for Damaged Hair
• DIY Coffee Scrub

Conclusion

• Coconut is known as one of the healthiest foods on the planet, which is why it’s used to make several healthy food and body products. From coconut oil to coconut milk and flour, there are many forms of the fruit out there.
• It is consumed around the world because it’s loaded with nutrients, including healthy fats, fiber and minerals like manganese. It also aids digestion, boosts bone and brain health, and helps fight bacteria.
• It can be used in recipes, on your skin and hair, and even to clean your teeth.

The post Coconuts: Top 10 Coconut Benefits + How to Eat appeared first on Dr. Axe.

We’ve all heard the saying “an apple a day keeps the doctor away,” but with all of the antioxidants, micronutrients and health-promoting properties crammed inside the orange, it’s safe to say that oranges may be just as effective in keeping you healthy. In fact, the orange nutrition profile contains a good chunk of the fiber, vitamin C, folate, thiamine and potassium that you need in the entire day.

Eating oranges — along with using orange oil — has been associated with numerous health benefits, from reducing the risk of heart disease to fighting cancer. With the many varieties of oranges available from kumquats to clementines, cara caras and beyond, there are plenty of ways to enjoy this delicious citrus fruit and get the benefits of orange nutrition.

Nutrition Facts

Oranges are low in calories but contain a good amount of fiber, vitamin C and riboflavin, as well as a range of other important vitamins, minerals and antioxidants.

One raw, navel orange (about 140 grams) contains approximately:

• Calories: 73
• Total Carbohydrates: 16.5 g
  • Fiber: 2.8 g
  • Sugar: 12 g
• Total Fat: 0.2 g
• Protein: 1.3 g
• Cholesterol: 0 mg
• Sodium: 12.6 mg (1% DV*)
• Vitamin C: 82.7 mg (92% DV)
• Riboflavin: 0.971 mg (75% DV)
• Folate: 35 mcg (9% DV)
• Thiamin: 0.095 mg (8% DV)
• Pantothenic acid: 0.365 mg (7% DV)
• Vitamin B6: 0.111 mg (6% DV)
• Calcium: 60.2 mg (5% DV)
• Potassium: 232 mg (5% DV)
• Magnesium: 15 mg (4% DV)
• Niacin: 0.595 mg (4% DV)
• Iron: 0.462 mg (3% DV)
• Phosphorus: 32.2 mg (2% DV)

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

Keep in mind that these orange nutrition facts are for raw oranges. Orange juice nutrition, on the other hand, is higher in calories and sugar, plus lower in fiber and multiple nutrients.

Types

Oranges have an extensive history and have been enjoyed for their sweet flavor and impressive nutrient profile for centuries. It’s believed that orange trees are native to the tropical regions in Asia and later spread to India, Africa and the Mediterranean.

Oranges generally fall into one of three categories: sweet, bitter or mandarins. Sweet oranges are usually eaten or used to make juice while bitter oranges are used for making marmalades and orange-flavored liqueurs. The navel orange is one of the most common types of oranges. This type is seedless with a thick skin and characteristic navel-like dimple on one end.

Mandarins are closely related to oranges but are actually a different variety of the same species. They tend to be smaller and sweeter than oranges and are easier to peel. The tangerine fruit nutrition profile is also pretty similar with minute differences in the amounts of certain micronutrients.

Clementines, also sometimes called cuties, are another popular choice because of their small size and easy peel. The blood orange, on the other hand, stands out because of its distinct dark red flesh, which is thanks to the presence of anthocyanins, a type of antioxidant pigment.

Here are a few other types of oranges that are available:

• Seville oranges
• Kumquats
• Citrus bergamot oranges
• Kishus
• Cara cara oranges
• Satsumas
• Valencia oranges

Benefits of Oranges

1. High in Antioxidants

Citrus fruits like oranges are packed with health-promoting antioxidants. Antioxidants are compounds that fight free radicals to prevent oxidative stress and protect against chronic disease, and they are believed to play a role in the development and prevention of conditions like heart disease, cancer and diabetes.

In particular, oranges are high in bioflavonoids, like hesperidin and hesperetin, which have been shown in test-tube studies to help neutralize free radicals, reduce inflammation and decrease oxidative damage to cells.

2. Enhance Immunity

Oranges are one of the top vitamin C foods, packing in nearly 100 percent of what you need for the whole day in just one average orange. In addition to its powerful antioxidant properties, vitamin C is also revered for its ability to improve immune function.

One review published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C could help reduce symptoms and shorten the duration of respiratory tract infections like the common cold. Additionally, it could also decrease the incidence and improve the outcome for conditions like pneumonia, malaria and diarrhea.

3. Help Fight Cancer

Thanks to their high antioxidant content, some research indicates that getting your daily dose of oranges could help protect against and prevent the development of cancer. That’s why citrus fruits are often among the top cancer-fighting foods.

Oranges are very high in vitamin B2 (riboflavin), with one orange providing about 75 percent of the daily value. Studies have found that vitamin B2 intake is inversely associated with with some of the most common types of cancer, including colon cancer and breast cancer. Vitamin B2 benefits the immune system because it acts as an antioxidant that controls the presence of damaging free radicals within the body.

In fact, eating more citrus fruit has been associated with a lower risk of several types of cancer. One study in Korea, for example, found that having a high intake of citrus fruits was associated with a 10 percent reduction in the risk of developing breast cancer.

Other research has found similar inverse associations between citrus fruit intake and the risk of other types of cancer, including esophageal, pancreatic, stomach and prostate cancer.

4. Rich in Fiber

Oranges are an excellent high-fiber food. When you eat fiber, it moves through your gastrointestinal tract slowly, promoting satiety, adding bulk to the stool and getting things moving.

One large analysis out of China compiled the results of five studies and showed that fiber can increase stool frequency in people with constipation.

Fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in your gut. Your gut microbiome is crucial to many aspects of health and is believed to influence the development of many different types of disease.

Fiber can also help ward off cravings and hunger. Its ability to keep you feeling full is also one of the main benefits of oranges for weight loss. With only 87 calories in an orange, it makes a filling and nutritious snack if you’re looking to lose weight fast.

5. Improve Heart Health

Adding oranges to your daily diet can have a profound effect on the health of your heart. Multiple studies have found that upping your intake of citrus fruits like oranges could do everything from improve your cholesterol levels to protect against coronary heart disease.

In one study, people with high cholesterol were supplemented with citrus flavonoids for a period of four to 12 weeks. Daily treatment reduced total cholesterol by up to 30 percent, slashed bad LDL cholesterol by up 27 percent and cut triglyceride levels by up to 34 percent.

Similarly, another study published in the Journal of Epidemiology showed that frequent consumption of citrus fruits was associated with a significant reduction in the risk of heart disease and stroke.

6. Boost Brain Function

The flavonoids found in oranges could help preserve cognitive function and prevent neurodegenerative disorders like dementia or Alzheimer’s. A study in the British Journal of Nutrition even found that a higher intake of citrus fruits was linked to improvements in cognitive function among older adults.

According to a recent 2017 study, the neuroprotective effects of citrus fruits may stem from the presence of two important flavonoids, nobiletin and tangeretin. Although more research is needed, preliminary findings from animal studies suggest that these flavonoids could be useful in the treatment and prevention of dementia.

7. Keep Skin Healthy

As a common ingredient in many skin care products, it’s no secret that the orange fruit benefits for skin are pretty impressive. In fact, some research shows that certain types of oranges may even been be able to help fight and reverse skin aging.

In one test-tube study, tangerine peels were shown to have anti-aging, anti-wrinkle properties thanks to their antioxidant content. Another study published in the Journal of Cosmetic Dermatology showed that supplementation with an extract from blood oranges helped protect against UV-induced skin damage and decreased age spot pigmentation by 20 percent.

How to Use

Oranges are widely available at most major grocery stores and supermarkets in the produce section. Getting your hands on some of the less common varieties can be a bit more challenging, but they can often be found at specialty stores and farmers markets.

Most commonly, oranges are peeled and eaten raw, juiced, or even added to your favorite dishes and desserts for a burst of flavor and nutrients. You can also grate the outer peel and add orange zest to baked goods, pasta dishes and sauces. Be sure to wash the orange thoroughly beforehand, however.

Orange oil, which is extracted from the outer peel of the orange, can also be added to beauty products and cleaning supplies to boost the antibacterial properties and deliver a concentrated dose of antioxidants.

While peeling a fresh orange and chowing down can be a satisfying snack all on its own, sometimes it’s also good to mix things up a bit.

Apples vs. Oranges

Apples and oranges are probably among the most popular fruits, but there are plenty of nutritional differences that set them apart, hence the expression: “Don’t compare apples to oranges.” However, we’re going to compare orange nutrition and apple nutrition anyway!

If you look at the nutritional content of one medium apple vs. one medium orange, for example, oranges contain less calories and fiber but are higher in vitamin C, folate, thiamine and potassium.

Putting the numbers aside, apples are also rich in antioxidants like quercetin, catechin, phloridzin and chlorogenic acid. Apple consumption has been associated with numerous health benefits, and studies show that apples may protect against conditions like cancer, heart disease, diabetes and even asthma.

While there may be some distinct differences between apples and oranges, each brings a unique set of nutrients and health benefits to the table and can make a positive addition to your diet. Include a few servings of both to take advantage of what each has to offer.

Risks and Side Effects

While orange nutrition benefits are pretty impressive, it’s important to remember that the same benefits may not extend to orange juice. This is because oranges contain a good amount of fiber, which helps slow the absorption of sugar in the bloodstream. Orange juice, on the other hand, provides a concentrated amount of the sugar found in oranges, without any of the beneficial fiber.

Commercial varieties, in particular, are pumped full of sugar and additives, minimizing the nutritional value of orange juice.

Some people may also need to keep their intake of oranges in moderation or eliminate them from the diet altogether.

Although rare, some people may be allergic to citrus fruits like oranges. Food allergy symptoms can include itching, swelling and even anaphylaxis, which can be life-threatening. If you experience these or any other adverse symptoms after eating oranges, discontinue use immediately, and speak with your doctor.

Oranges are also very acidic, which may aggravate heartburn and acid reflux symptoms in those who suffer from gastroesophageal reflux disease, or GERD. If you notice that oranges cause negative side effects like a burning feeling in the chest, nausea or belching, consider reducing your intake.

History

Although the bitter orange was brought to Sicily in the 9th century, the sweet orange wasn’t introduced until the end of the 15th century. In Spain, meanwhile, it’s believed that large-scale orange cultivation dates back to the 10th century as complex irrigation systems were developed specifically for orange orchards.

Scurvy, a condition caused by a deficiency in vitamin C, was especially prevalent among sailors during the Age of Exploration. Sailors were often encouraged to drink orange and lemon juice to help prevent scurvy, and citrus trees were even planted along trade routes.

Oranges were first brought to the American continent by Spanish explorers. Some say that Christopher Columbus may have even planted an orange tree on the island of Hispaniola during his second voyage in 1493.

Today, Brazil tops the chart as the biggest producer of oranges around the globe. Other top producers include the United States, China and India.

Conclusion

• There are very few calories in a large orange, but orange nutrition is high in fiber, vitamin C and a host of other micronutrients.
• Compared to apple nutrition, oranges are lower in calories and fiber but higher in vitamin C, folate, thiamine and potassium. Include both in your diet to enjoy all of the health-promoting properties.
• Orange benefits include enhanced immunity, improved digestive and heart health, better brain function, and improved skin. Oranges are also high in antioxidants and have been associated with a reduced risk of cancer.
• There are many varieties of oranges available and plenty of ways to incorporate them into your diet to help you take advantage of the orange nutrition benefits.

The post Orange Nutrition Benefits Skin, Gut Health & Immunity appeared first on Dr. Axe.

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

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

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

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

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

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

Avocado Nutrition Facts

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

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

• Calories: 227
• Total Carbohydrates: 11.8 g
  • Fiber: 9.3 g
  • Sugar: 0.4 g
• Total Fat: 20.9 g
  • Saturated Fat: 2.9 g
  • Polyunsaturated Fat: 2.5 g
  • Monounsaturated Fat: 13.3 g
  • Trans Fat: 0 g
• Protein: 2.7 g
• Sodium: 10.9 mg (0.5% DV*)
• Pantothenic Acid: 2 mg (40% DV)
• Folate: 121 mcg (30% DV)
• Vitamin K: 28.6 mcg (24% DV)
• Vitamin B6: 0.4 mg (24% DV)
• Copper: 0.2 mg (22% DV)
• Vitamin E: 2.7 mg (18% DV)
• Niacin: 2.6 mg (16% DV)
• Potassium: 690 mg (15% DV)
• Riboflavin: 0.2 mg (15% DV)
• Vitamin C: 12 mg (13% DV)
• Magnesium: 39.4 mg (9% DV)
• Manganese: 0.2 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Zinc: 0.9 mg (8% DV)
• Phosphorus: 73.4 mg (6% DV)
• Iron: 0.8 mg (4% DV)

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

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

Avocado Benefits

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

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

1. Improves Heart Health

Avocados (and especially avocado oil) are a heart-healthy food because they help balance blood lipids. In terms of its chemical composition, the fat in avocado is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids.

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

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

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

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

2. Reduces Risk of Metabolic Syndrome

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

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

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

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

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

3. Supports Eye, Skin and Hair Health

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

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

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

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

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

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

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

4. Fights Cancer Cell Growth

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

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

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

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

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

5. Promotes Weight Loss

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

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

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

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

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

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

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

6. Enhances Digestive Health

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

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

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

7. Protects Against Insulin Resistance and Diabetes

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

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

8. Boosts Mood

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

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

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

9. Decreases Arthritis Symptoms

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

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

10. May Protect Bones

Avocados are high in vitamin K, and we know this vitamin helps protect bone health. In fact, research reveals that it’s one of the best vitamins to support healthy bones and stave off issues such as osteoporosis.

11. Promotes Fetal Development

Folate is one of the most important nutrients for pregnant women and their developing babies. Since avocado is high in folate, it’s considered “an ideal food for assisting pregnant mothers in attaining the nutrients necessary for proper early brain, eye, and immune development of their offspring.”

How to Use

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

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

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

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

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

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

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

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

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

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

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

• Creamy Cilantro Lime Avocado Salad Dressing
• Asparagus and Avocado Egg Benedict
• Avocado Chocolate Mousse

Risks and Side Effects

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

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

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

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

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

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

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

Conclusion

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

The post Avocado Benefits: The Most Nutrition-Packed Food on the Planet? appeared first on Dr. Axe.

Durian fruit has been utilized in Eastern medicine practices for many years, which isn’t surprising considering it’s rich in a number of antioxidants, anti-inflammatory compounds, vitamins and minerals. While this fruit hasn’t been studied as extensively as many others, it’s considered to be a valuable addition to one’s diet, in addition to being utilized as a form of natural medicine.

By including this superfood in your diet, whether by eating it raw, consuming its juices or supplementing with it in other ways, you can benefit from enhanced protection against certain nutrient deficiencies, metabolic-related issues, certain infections and more.

What Is Durian Fruit?

Durian (Durio zibethinus L.) is an “exotic tropical fruit” that’s harvested primarily in Southeast Asian countries, including Thailand, Malaysia, Indonesia and the Philippines. It can be eaten both raw or cooked and has a strong, signature smell.

Durian fruits are greenish-brown in color, usually pretty large (although not as big as jackfruits) and have a spiky exterior. The durian is sometimes also called “king of fruits.”

Inside the prickly shell is a white, yellow or red flesh. The flesh has a soft, custard-like texture that’s unlike most other fruits.

In addition to being edible, it’s also considered a potential therapeutic agent due to its valuable nutritional composition and presence of bioactive compounds.

Nutrition Facts

Durian is considered by experts to be a very nutrient-dense fruit — particularly high in vitamin C, B vitamins (including thiamine, vitamin B6 and riboflavin), manganese and potassium. Unusually, it’s a fruit that contains fat. As a result, it’s higher in calories than most fruits, similar to avocado.

Durian also contains some protein, another unusual feature of a fruit. Overall it’s a very balanced food, providing fiber, fat, protein and carbs all in one package.

Additionally, it supplies you with a range of protective compounds, including antioxidants, such as anthocyanins, carotenoids, polyphenols and bioflavonoids (the same types found in superfoods like berries, cocoa, red wine and green tea). Volatile sulfur compounds, esters and antimicrobials have also been identified in durian.

One cup (approximately 243 grams) of raw or frozen durian contains about:

• Calories: 357
• Total Carbohydrates: 65.9 g
  • Fiber: 9.2 g
• Total Fat: 13 g
• Protein: 3.6 g
• Cholesterol: 0 mg
• Sodium: 4.9 mg (0.2% DV*)
• Vitamin C: 48 mg (80% DV*)
• Thiamine: 0.9 mg (61% DV*)
• Manganese: 0.8 mg (39% DV*)
• Vitamin B6: 0.8 mg (38% DV*)
• Potassium: 1,060 mg (30% DV*)
• Riboflavin: 0.5 mg (29% DV*)
• Copper: 0.5 mg (25% DV*)
• Folate: 88 mcg (22% DV*)
• Magnesium: 73 mg (18% DV*)
• Niacin: 3 mg (13% DV*)
• Phosphorus: 95 mg (9% DV*)
• Pantothenic acid: 0.6 mg (6% DV*)
• Iron: 1 mg (6% DV*)
• Zinc: 0.7 mg (5% DV*)

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

Durian vs. jackfruit, what’s the difference? Jackfruit is a similarly large tropical fruit that is high in many of the same nutrients, such as vitamin C and other antioxidants/phytonutrients, including lignans, isoflavones and saponins.

It’s lower in calories and fat than durian and doesn’t have the same strong odor. It tastes more like banana/mango and is used in both sweet and savory recipes, including as a meat substitute due to its texture.

Health Benefits

1. High in Antioxidants, Sulfur Compounds and Vitamin C

Because it contains high levels of antioxidants and essential vitamins like vitamin C, durian may neutralize cancer-promoting free radicals and defend against oxidative stress and inflammation.

Something else that makes this fruit unique is it contains sulphur-containing compounds, such as thioacetals, thioesters and thiolanes, as well as trace amounts of alcohol. These are the same types of compounds found in garlic, which have the ability to protect tissues and support metabolic pathways.

Studies have shown that durian has anti-proliferative and even probiotics effects. It seems to be capable of aiding in the prevention of cancer cells spreading, promoting cardiovascular health by decreasing cholesterol and hardening of the arteries, and supporting cognitive/brain health.

It can also help to support health of the skin, eyes and brain by reducing free radical damage.