In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

In this article, we’ll explore the top healthier pasta alternatives that will leave you feeling satisfied without sacrificing nutrition.

Zucchini Noodles (Zoodles)

Zucchini noodles, or “zoodles,” have become a popular low-carb alternative to traditional pasta. Made by spiralizing fresh zucchini into noodle-like strands, zoodles are naturally gluten-free, low in calories, and high in nutrients like vitamin C and potassium. They are an excellent option for anyone following a low-carb or keto diet, and they add a refreshing, light taste to any dish.

• Health Benefits: Low in calories and carbs, high in water content, rich in vitamins.
• Best Served With: Light sauces like pesto, marinara, or olive oil with garlic and herbs.

Spaghetti Squash

Spaghetti squash is another fantastic vegetable-based pasta alternative. When cooked, the flesh of the squash easily shreds into spaghetti-like strands. Not only is it lower in calories and carbs than regular pasta, but it’s also rich in fiber, vitamins A and C, and other antioxidants that promote overall health.

• Health Benefits: High in fiber, low in carbs, and a great source of beta-carotene.
• Best Served With: Heavier sauces like Bolognese or Alfredo to complement its mild flavor.

Chickpea Pasta

Chickpea pasta has become a favorite among those looking for more plant-based protein in their meals. Made from ground chickpeas, this pasta alternative is gluten-free, higher in protein and fiber, and lower in carbs than traditional pasta. It’s perfect for anyone who wants to add more nutrients to their diet without compromising taste.

• Health Benefits: High in plant-based protein and fiber, gluten-free, helps with digestion.
• Best Served With: Mediterranean-inspired dishes like roasted vegetables, olives, and olive oil-based sauces.

Lentil Pasta

Lentil pasta, made from red or green lentils, is another excellent option for those seeking a gluten-free, high-protein, and fiber-rich alternative. With a similar texture to traditional pasta, lentil pasta is packed with vitamins, minerals, and antioxidants that support heart health and muscle recovery.

• Health Benefits: High in protein and iron, rich in fiber, and supports heart health.
• Best Served With: Tomato-based sauces, or creamy avocado and lemon for a fresh twist.

Quinoa Pasta

Quinoa pasta is a popular choice for those with gluten sensitivities and is rich in protein, fiber, and essential amino acids. Quinoa is known for its impressive nutrient profile, making quinoa pasta a great option for maintaining steady energy levels throughout the day. It’s also a good source of magnesium, which supports muscle and nerve function.

• Health Benefits: High in protein and fiber, gluten-free, packed with essential amino acids.
• Best Served With: Light sauces or as a base for nutrient-rich salads with vegetables and olive oil.

Brown Rice Pasta

Brown rice pasta is a healthier, whole-grain alternative to white pasta. It’s naturally gluten-free and retains more nutrients than traditional pasta, including fiber, manganese, and selenium. The higher fiber content helps keep you full longer and supports a healthy digestive system.

• Health Benefits: Whole-grain, gluten-free, high in fiber, and helps regulate blood sugar levels.
• Best Served With: Simple olive oil and garlic or robust tomato-based sauces.

Black Bean Pasta

Black bean pasta is a relatively new alternative that’s high in plant-based protein and fiber. Made solely from black beans, it’s packed with nutrients like iron, magnesium, and calcium, and has a unique, slightly nutty flavor. It’s great for those looking to reduce their carb intake while increasing protein.

• Health Benefits: High in protein, rich in fiber, and supports bone and heart health.
• Best Served With: Asian-inspired dishes like stir-fries, or spicy tomato sauces

Shirataki Noodles

Shirataki noodles, also known as “miracle noodles,” are made from the konjac yam and are famous for being extremely low in calories and carbs. These noodles are almost entirely water and fiber, which helps with digestion and promotes a feeling of fullness. They have a neutral flavor and can absorb any sauce or seasoning you pair them with.

• Health Benefits: Virtually zero calories and carbs, helps with weight management and digestion.
• Best Served With: Heavier sauces, like a peanut sauce or a rich marinara, to soak up the flavor.

Soba Noodles

Soba noodles, made from buckwheat flour, are a traditional Japanese noodle that offers a nutty flavor and firm texture. Despite their name, buckwheat is not related to wheat and is naturally gluten-free. Soba noodles are packed with nutrients, including protein, fiber, and magnesium.

• Health Benefits: Gluten-free, high in protein, and rich in antioxidants that reduce inflammation.
• Best Served With: Cold in salads, or hot in soups and stir-fries.

Edamame Pasta

Edamame pasta, made from edamame beans, is another high-protein, gluten-free alternative. It’s packed with fiber, vitamins, and minerals like iron and calcium. Edamame pasta also boasts a slightly chewy texture, making it a satisfying alternative to traditional pasta.

• Health Benefits: High in protein and fiber, supports bone health, and gluten-free.
• Best Served With: Light sauces like lemon and garlic, or a creamy avocado sauce for added nutrients.

Whether you’re looking for a low-carb option, a protein-packed alternative, or simply a new way to enjoy your favorite pasta dishes, these healthier pasta alternatives provide endless possibilities. Not only do they offer more nutritional benefits than traditional pasta, but they also cater to a wide range of dietary preferences, making it easy to switch things up while staying healthy.

Try incorporating these pasta alternatives into your meals and discover the tasty, nutritious benefits they offer!

Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on nutrition, and another highlighting the wellness industry.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

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A post shared by Dr. Lori Shemek (@drlorishemek)

Here is the exclusive interview:

Samir: Give me three things that you, as an accomplished nutritionist, would suggest to Americans to better their health? 

Dr. Shemek: I think the first thing I would do is have people eliminate sugar and these certain oils that I was talking about earlier with you. So I would eliminate sugar and have them eliminate these very processed industrialized oils such as canola, corn, vegetable, and soy. There is so much research out there showing how harmful they are to cellular health. Our cell membrane is made up of the types of fats that we ingest and these fats are industrial, highly processed, and inflammatory- which means that it’s compromising the whole cell itself. When that happens, we become unhealthy, we’re more vulnerable to cancer, and weight gain, and hunger, and cravings, and the list goes on and on… So those are two things I would do immediately, and then the third thing is to get people to move their bodies because if you don’t move your body it’s south in terms of health. So when you stop the ingestion of sugar, you are optimizing your health just with that alone. You stop those that I mentioned- that’s even more important actually than sugar- and you’re automatically creating a healthier cell. And then, when you move- the body’s designed to move- if you could incorporate just those three things, that will seriously take you far in terms of optimizing your health. 

Samir: What you put in your body is enormously important. Tell me the worst junk foods that you would tell Americans to eliminate?

Dr. Shemek: It’s all bad, it’s all really bad for you. I’m going to go with anything that has sugar in it. I would definitely also say anything deep-fried would be the worst for your body- like french fries, potato chips, fried chicken… those kinds of foods. They’re fried in hot oil, they’re cooked in hot oil, and this oil is creating aldehydes and all sorts of noxious chemicals that actually set off a chain reaction of inflammation in the body immediately. You’re promoting faster aging, heart disease- all the things that we were told promoted heart disease are actually these oils and sugar. When you heat oil, it changes the nature and structure of the fat. That fat becomes a part of your cellular membrane and your health just spirals downward. 

Samir: What is the difference between gluten-free and gluten-friendly? 

Dr. Shemek: They’re both pretty much the same because if it’s gluten-friendly, that means you know you’re ingesting something that isn’t going to set off that inflammatory gluten response. Gluten-free means there’s no gluten at all… but that doesn’t mean that they’re healthy foods. It just means that there isn’t any gluten. 

Samir: There is a lot of confusion with food labels and terms. What are some to look out for?

Dr. Shemek: I think what happens is, a lot of people get confused when they hear the word organic or they see organic on a product, they think it’s healthy, they think “oh it’s okay.” I always say that one of the actions to take, no matter what, is to read the ingredient list. Read the labels because that’s the only way you’re going to lose weight and optimize health. So back to your question, you know gluten-free that’s a buzzword, organic is a buzzword, keto is now a buzzword, and there are so many unhealthy keto products. I was looking at a keto pizza at Whole Doods the other day, I went “oh really,” so I looked and it had 54 grams of carbohydrates in one slice- that is not keto! But because they made it with cauliflower crust, then they can say it’s keto. They actually can’t say that, but they did, and it’s misleading for so many people. It’s also very interesting how for example if people eat bread, they might purchase whole wheat bread thinking that’s a really healthy choice, when in fact, that bread can raise your blood sugar by as much as two tablespoons of sugar. That’s why I say: you have to read the labels! 

Did You Know? Vegetable Oil is Worse Than Sugar.

Many have no idea that oils such as canola, corn, vegetable or soy are making us fat, sick & harming brain health. These oils are highly processed damaging cellular health.

Use olive oil, avocado oil, coconut, butter or ghee. pic.twitter.com/HcZY9NmTlI

— Lori Shemek, PhD (@LoriShemek) January 19, 2021

Samir: What are the best foods for people to improve their skin? To have more vibrant, elastic, younger-looking skin with fewer wrinkles?

Dr. Shemek: There are quite a few things… your skin reflects what’s going on on the inside of your body, so we go back to that sugar again and when you ingest sugar, you’re creating a biochemical reaction called glycation. It’s when sugar and proteins come together and denature the structure of the tissue within our body- not just on our skin causing wrinkles and sagging skin, but the tissue on the inside of the body as well. So it’s really important to stay away from sugar- eliminate it! I used to be addicted to sugar when I was in my 20s and when I stopped, it was one of the best things I ever did. You don’t have to be chained to that horrible ingredient, I used chromium picolinate which is a mineral most people are deficient in, and it really helps you. By the third day, you really don’t crave sugar… hardly at all, so it’s very beneficial. So number one: eliminate sugar. The other one is obviously water because it hydrates and plumps the skin. Those who don’t hydrate enough have older looking skin than those who do. The other thing is eating an antioxidant, polyphenol-rich diet because again we go back to the cell. If the skin cells are happy with all the nutrients they need, they do what they’re supposed to do and you’re gonna have beautiful skin, fewer wrinkles, less sagging. We all get older, but we don’t have to- we can slow aging. But water is always my number one tip that I give people in terms of a healthy lifestyle because water hydrates your body, allows your muscles to perform better, helps take the toxins out of your body, and makes your skin look better. 

Samir: Drinking water is enormously important to human health. Can you please tell us a little bit about how water impacts our digestive system and metabolism? 

Dr. Shemek: We need to stay ahead of dehydration, even mild dehydration. By the time you’re thirsty, you’re already two percent dehydrated. Staying hydrated bumps up weight loss and it boosts your metabolism thirty percent for a couple of hours after you ingest a glass of water- that’s huge! Now imagine if we did that consistently throughout the day, and drank water throughout the day, our metabolism would be optimized. Water helps rid the body of toxins and it brings nutrients to the cell, it also stops hunger and cravings. Mildly dehydrated people have no idea that it’s the reason behind their knee pain, joint pain, and headaches. Next time you feel tired, stop and think about drinking a glass of water… because when we don’t have enough fluid in our system, cellular function slows down and so does our metabolism which leads to weight gain. Dehydration is also why you feel tired, have foggy thinking, and you gain weight. Many athletes have problems with their joints because they don’t drink enough water. A lot of people don’t realize that it actually protects you from illness and disease! People will say “oh our body has a thirst detector and we don’t need to drink water until we’re thirsty” but I beg to differ because they have done studies that show that yes, you do need to drink water to optimize your health unless you want to slug through the day. My grandmother was a perfect example- she hated water, she just would not drink it, she would drink juice right, but she was always mildly dehydrated and not healthy.

Samir: I always tell people if they want nutrition information, they should go to you, Dr. Shemek. You’re one of the leading experts in America when it comes to nutrition. You even have four best-selling books on how to fight inflammation- can you please elaborate on how inflammation affects our health and metabolism?

Dr.Shemek: So quickly…the good kind is called acute inflammation and we need it to heal- even though it feels uncomfortable. It’s swollen, it’s black and blue, it stings, but it’s necessary to stay alive, it’s a repair mechanism and it’s an immune response within the body. The type of inflammation that we now know is the core underlying cause of most illnesses, diseases, faster aging, and weight gain is called silent or chronic inflammation. There is also another type of inflammation that is called fat cell inflammation which I call “Fatflammation” and named my book after. This silent inflammation occurs within the fat cell- although the fat cell is a different entity, it’s our largest endocrine organ. Many people don’t know that the cells in our body emit a trickle of inflammatory molecules and this leads to heart disease, cancer, rheumatoid arthritis, type 2 diabetes, obesity, the list literally goes on and on… If we can keep inflammation low, then we can slow aging, we can stay lean and become leaner, and we can create optimal health and have protection against illness and disease. We’ve seen with COVID, that problems due to underlying health conditions are all inflammation-related, and so that’s why we need to keep it low. We can do that with diet: drinking water keeps inflammation away, supplementation is very effective as well, and exercise promotes an anti-inflammatory response within the body. We have our own endogenous antioxidants that are promoted when we move and that’s why I think movement is so important for people who want to stay healthy! Fat cell inflammation is another silent inflammation and provoked by the type of diet we choose to eat. The highly processed standard American diet with those seed oils and industrially processed oils I was referring to earlier create a compound arachidonic acid that gets stored within the fat cell and this promotes an inflammatory response. The fat cell doesn’t like it being stored there, so it begins to send out a trickle of inflammatory molecules 24/7 and this slows down the metabolism leading to weight gain. That’s why when we choose to eat an anti-inflammatory diet, our life changes: our moods change, our brain health changes, everything changes! 

Increase your intake of omega-3 fats to help build your mitochondrial membranes – crucial for optimal health.

Be sure to include things like salmon, mackerel, sardines, anchovies, chia seeds, flax seeds, hemp seeds, walnuts and egg yolks.#optimalhealth #healthychoices pic.twitter.com/ZI6a0rmiZA

— Lori Shemek, PhD (@LoriShemek) January 21, 2021

Samir: I am familiar with inflammation in the body from when I did my experiment of living six weeks as a morbidly obese person by wearing a 200-lbs iron suit from morning until night.

Dr. Shemk: I remember that was amazing, oh my gosh, I felt that was truly astounding- you ran with the weights, too, didn’t you? 

Samir: I ran seven marathons in 8 weeks with a weighted vest equivalent to 73.5 pounds to motivate obese Americans to be a bit more mobile. But this particular six-week experiment was meant for me to understand obesity. When I was wearing the 200 pounds weighted suit, I was depressed- even though I knew underneath that metal I had muscle with 8% body fat. Just the pressure from the weight on my brain made it hard for me to function in addition to being sore all the time.

Dr. Shemek: Yeah, it does affect you. I had Drew Manning on my show recently, and he purposely gained 70 pounds- he’s done it twice now purposely- just so that he can empathize with people who are obese. Then he loses it to show them it can be done, but during the time he gains all that weight, he says it’s horrible. He actually got divorced this last time because of what he was going through, his personality changed, his inflammatory markers skyrocketed, it’s terrible, but it does happen.

Samir: It definitely affects your brain in such a negative way, that afterward when you come out of it, you feel more empathy towards people that are obese. It’s not like that they’re just lazy… they genuinely don’t have a good quality of life. Your other book is the Beginner’s Guide to Intermittent Fasting– let’s talk about that. 

Dr. Shemek: Yeah so my book the Beginner’s Guide to Intermittent Fasting just takes the reader very quickly on how to do it properly, because if you don’t prepare yourself for not eating, then you’re not going to do it again. It’s one of the healthiest, best tools you can use to optimize your health… the average American is ingesting 300 grams of carbohydrates a day which is a staggering amount of carbohydrates! So when you go from that amount of food to not eating, immediately, that’s not going to work out very well for you. What you do is prepare yourself to do that- the book is really beneficial at quickly helping you do that. Fasting is good because it promotes a couple of things: it gets rid of dead and dying cells that are just hanging around- they refuse to die, and they just hang around causing mischief and inflammation because the other cells think something’s going on and something’s wrong in the body. They’re called senescent cells or zombie cells because they just never go away. Science is now working on getting rid of these senescent cells which they’ve been able to do it with quercetin and a prescription medication effectively- but you don’t want to do that. Quercetin is is a compound from onions that not very bioavailable which is why it doesn’t work as effectively… but with intermittent fasting, you are naturally getting to get rid of all those senescent cells without having to take anything. The other thing that happens is called autophagy, and it cleans out the cells- it’s like cellular housekeeping, so all the old aged parts of the cell, the gunk that’s in there, everything gets used, up picked out, or remodeled into different types of proteins for the cell. Those are two very important components of intermittent fasting… not to mention that you’re creating optimal gut health because the digestive tract is getting to rest, it’s not having to do anything at all except tend to cleaning up cellular health! Brain health is increased- BDNF within the brain is promoted which is very good for memory and all sorts of wonderful things. Weight loss occurs for many people, and there’s research out there that shows that the types of foods you eat aren’t as much an issue with intermittent fasting as it is with other types of diets. If you’re fasting and your diet is not that great, you’re still gonna get the benefits. That being said, I don’t recommend eating unhealthy food, no matter what. 

Samir: One of my personal favorite fasts is when I don’t eat anything for 16 hours and eat for 8. 

Dr. Shemek: That’s the 16-8 protocol for intermittent fasting. I always recommend people start out with just delaying their breakfast an hour… so if you don’t eat during the night, you sleep eight hours, delay your breakfast for another hour, you get nine hours of fasting. Then, when you feel confident with that, you delay it another hour… until you get to 16 hours of not eating. The longer you fast, the more benefits accrue within the cell. Autophagy is really strong the longer you fast. 

Samir: I did it for two months to see if I had any decreased power but it didn’t happen. Actually, my power stayed the same, my strength, strength endurance, and my cardiovascular shape were exactly the same, and I felt more rested and had more energy. Now let’s discuss Fire-Up Your Fat Burn!

Dr. Shemek: That was my first book and all my books are about anti-inflammation. My first book is a very easy read. It touches on inflammation the importance of it because I’ve been trying to get the public to understand how vital and crucial it is for them to keep that inflammation low. When you do that, you optimize your health! It is a quick introduction to inflammation and includes recipes that guide the reader on how to quickly start reducing inflammation. You can start doing it right now by just having a cup of tea- that will begin to reverse inflammation in the body and cellular inflammation. 

4 BIG Benefits of Intermittent Fasting Just 12 Hours:

1. Improved Brain Health
2. Enhanced Detoxification
3. Reduced Inflammation
4. Weight Loss/Management

Example: Dinner at 7pm and Breakfast at 7am = 12 hours of fasting.#intermittentfasting #health #inflammation #weightloss pic.twitter.com/1tnyTRejQN

— Lori Shemek, PhD (@LoriShemek) January 16, 2021

Samir: In the past seven-eight months we are seeing that the most serious complications with contracting COVID-19 are in people who are obese and have an unhealthy lifestyle. What is your message to those millions of Americans who are obese and contract the virus? 

Dr. Shemek: First of all, don’t be depressed about it, don’t be scared, just be careful. Begin to slowly boost and promote immune support for yourself, start eating an anti-inflammatory diet, move your body in any way you can every day… and once you start doing that, you will be reversing inflammation- you’re stabilizing blood sugar, you’re keeping glucose lower, you’re promoting muscle mass. Our muscles are a great depository for glucose, that’s where it’s stored, so the more muscle you have, the healthier you, because chances are your blood sugar is going to be balanced. Once we start exercising, we become insulin sensitive but start small, small choices add up every single day… have that cup of tea, have some berries, eat an anti-inflammatory diet with lots of leafy greens, wild salmon for the omega-3s, and get those polyphenols in. When you ingest omega-3s, you’re stopping that inflammatory response, and the polyphenols and antioxidants from the vegetables are going to repair the tissue damage within the body. 

Samir: What are the three foods you would recommend to people looking to boost their immune systems? 

Dr. Shemek: I know a lot of people don’t like avocado, but if you like avocado, you’re in luck! All you have to do is slice it open add that to your diet- that is an incredibly healthy fat. Remember I said that the cell membrane is made up of the types of fats we ingest, well that’s one of them. And then add some olive oil, it has been shown to be very protective of that cell membrane where our optimal health is. It’s that very tiny thin membrane that determines whether we’re healthy or not. Definitely get your omega-3s in, your antioxidant-rich teas, your polyphenol-rich teas, and coffee is extremely healthy for you. If you’re fasting, coffee and tea boost more autophagy, which again is that cellular house cleaning. Drinking water is anti-inflammatory and in my book I have recipes. My last book, The Ketogenic Key has about 40 pages of super easy recipes that are very low carb. It has a ketogenic diet in there but the point is of the book is ketosis- that is where it’s at in terms of optimizing cellular health as well. When you switch your primary source of fuel from glucose to fat, you’re going to be utilizing ketones that are created in the liver. That’s a clean-burning fuel that has really profound benefits on your health, your weight, your skin, and every aspect of your body. There are other ways to get into ketosis other than the ketogenic diet- there is intermittent fasting, which we just talked about, there is exercise, which we also brought up, and then there’s exogenous ketones or supplementation with ketones. Those will get you into ketosis within half an hour, so if you don’t like the ketogenic diet, the book shows you different ways to do it.

Saponins

Saponins are beans or legumes. This can include chickpeas, green peas, kidney beans, lentils, and more. A study was done to test the effects of saponins on free radicals of rats. After performing the study, it was found that antioxidant activity was increased with the presence of saponins. 

Allyl Sulfides

Allyl Sulfides, better known as foods such as onions, garlic, leeks, and chives. While an antioxidant that protects you from free radicals, allyl sulfides also protect your brain by keeping your gut healthy as well! The antioxidant properties, however, are found in ‘diallyl sulfides’. These also have anti-inflammatory properties.

Lignans

Lignans are found in seeds. Flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, and more. Thanks to the antioxidant metabolic processes these go through, lignans are great ways to protect yourself from free radicals. Lignans also protect you from developing cancer! Enterolactone is the substance found in the gut due to the bacteria formed from the lignans that work as an antioxidant.

Phytic Acid

Phytic acids are whole grains and legumes. This is wheat, oats, rice, black beans, pinto beans, and more. Phytic acids are great, natural antioxidants through its metabolic processes. Its iron compound suppresses iron-catalyzed oxidative reactions which, in turn, deem it to be an antioxidant.  Not only that, but they help fight against colon cancer!

Carotenoids

Carotenoids are those foods that are naturally pigmented orange, red or yellow. The colors carotenoids produce are formally known as lycopene (red), lutein (yellow), and zeaxanthin (orange). Carotenoid foods include tomatoes, carrots, watermelon, and more. Carotenoids are great sources of antioxidants, especially with photooxidative processes.

Curcumin

Curcumin is a yellow pigment from a plant. Found in things such as turmeric, we can label these as antioxidants. Not only are they antioxidants, but they also hold anti-inflammatory properties as well! Protecting against oxidative damage on membranes, we can also find curcumin a great way to fight against carcinogens.

Indoles

Indoles can be found in a ton of different household vegetables. These include broccoli, cauliflower, cabbage, and more. Derivatives of the indoles are what have been found to hold antioxidative properties. Not only are they antioxidants, but also cytoprotective (the ability to protect against gastric mucosal injury).

Glutathione

These are what we know as green and leafy vegetables. Not only those but also garlic, asparagus, watermelon, and more. Glutathione works best in the liver to fight off free radicals and work as an antioxidant. This is because glutathione synthesis works alongside hepatocytes (liver cells).

Isoflavones

Isoflavones are like legumes. High in soy, you can find these in soy milk, soy beans, soy nuts, and more. These are great sources of antioxidants and other health benefits. A study was done in order to test the effectiveness of the antioxidant with promising results of enhanced antioxidative action.

Flavonoids

Flavonoids are popular antioxidants. Based on their colors anthocyanins (purples/pinks), resveratrol (blues), and quercetin (reds), each of these holds antioxidative properties. These can be found in grapes, blueberries, raspberries, strawberries, and more. In a study, it was found that not only are they antioxidants, but also work as antimicrobials, photoreceptors, antiallergics, and antivirals.

Apples

Apples are packed with something called ‘polyphenols’, a plant-based compound that helps with infections, inflammation, and cardiovascular diseases. The National Foundation for Cancer Research has found that apples are found to help prevent certain types of cancer including lung, bowel, mouth, digestive, and breast tumors. The presence of vitamin C and its antioxidants help build a strong immune system and fight cancerous cell growth.

Quinoa

Quinoa is a great choice of whole grain that isn’t over-processed like white rice. Quinoa even contains the phenolic substances quercetin, genistein, and kaempferol which help reduce the reproduction of cells. This means, that if there are cancer cells present, the rate of proliferation is lessened.

Tofu

Made from soy, tofu contains a component called ‘isoflavones’. These are phytoestrogens, a compound that is similar to the female hormone estrogen. The American Cancer Society states that soy-rich foods can even help reduce the chance of breast cancer, especially in Asian women.

Walnuts

Research has found that the consumption of nuts has reduced the risk of cancer, especially walnuts. This is due to the substance ‘pedunculagin’, which the body then metabolizes to become ‘urolithins’. These bind to estrogen receptors that in turn, reduce the risk of breast cancer. In a study done on mice, the ones that received walnuts and walnut oil had more cancer-suppressing genes than those who didn’t.

Skim milk

While many people speculate that dairy can cause cancer, there is no conclusive evidence about it. However, MD Anderson suggests opting for milk that are lower in saturated fat to help reduce the chance of developing cancer. The Cancer Council states that there is a probability that skim milk can decrease the chance of bowel and bladder cancer, but more research is still needed.

Virgin olive oil

Vegetable oils are going to be better health options as opposed to other cooking oils such as butter. A study done at Hunter College found that extra-virgin olive oil killed cancer cells while not harming normal cells. This can be due to the fact that some olive oils are full of oleocanthal, the phenolic compound found within virgin olive oil.

Berries

MD Anderson states that any colorful fruit or vegetable is an easy way to get your body healthy and fight off the possibility of cancer. Frozen and canned berries are just as good as fresh! Since berries of all kinds are full of vitamins, minerals, and antioxidants, they are great ways to get your body healthy. A study found that blackberries contained anthocyanin, a substance that reduced the chance of colon cancer. Another study found that blueberries reduced the chance of breast cancer tumors due to its anti-inflammatory components.

Fish

Fish, especially those high in fats such as salmon are rich in omega-3 fatty acids, vitamin B, and potassium. MD Anderson suggests that lean animal protein is a great way to fight off the risk of cancer. A study found that those who had diets high in fish had a 53% lower risk for colorectal cancer. Those who ingested fish oil had a lower risk of prostate cancer. Even fish oil supplements 4 times a week were found to be 63% less likely to develop colon cancer. 

Carrots

Carrots are jam-packed with essential nutrients our bodies need to perform at its best. Vitamin K, A, and its antioxidants help our bodies work healthily. Beta-carotene, the substance that gives carrots their orange tinge, was found to reduce the risk of breast and prostate cancer. There was even a reduction by 26% found of developing stomach cancer thanks to carrot consumption!

Edamame

Being a legume that is high in fiber, edamame can help reduce the risk of cancer. In fact, those who had a healthy amount of fiber in their diets were 20% less likely to develop breast cancer. An analysis of studies found that the consumption of legumes reduced the risk of colorectal cancer.

Different vitamin forms have differing levels of bioavailability which refers to how much of that particular nutrient is absorbed and utilized in the body. This is important because it allows us to get as much out of our supplements as possible.

Supplements are a great way to fill nutrition gaps that cannot be met through food but it is important to realize that just because a supplement claims to provide a specific amount of a particular nutrient does not mean it will all be absorbed. We have compiled together the ultimate list of the most bioavailable forms of each vitamin to hopefully make it easier for you to pick out the best supplement! This post contains affiliate links.

Fat Soluble Vitamins 

Vitamins A, D, E, and K are all fat soluble vitamins and therefore, can be toxic to the body if they are overconsumed and stored in excess. If a diet is well balanced, then it is unlikely that these vitamins will need to be supplemented. However, if supplementation is desired or needed, it is important to understand which form of the vitamin will be most bioavailable for meeting nutritional needs. To make it easier for you, we have bolded what to look for on the nutrition label when shopping for supplements. 

• Vitamin A – Vitamin A helps maintain healthy skin, good eyesight, and functions in reproductive and immune health. There are two forms of vitamin A: the preformed vitamin A called retinol (or retinyl esters) which is found in animal products and the provitamin A called carotene which is found in foods of plant origin. Preformed vitamin A is the most bioavailable form because it is already in the preferred form that the body likes to absorb whereas carotenoids must undergo an extra conversion step to be absorbed. Look on the supplement nutrition label for preformed vitamin A, retinyl acetate, and retinyl palmitate. 

• Vitamin D – Known as the sunshine vitamin, vitamin D is highly important for strong bones and the immune system. Vitamin D has 2 forms: Vitamin D2 (ergocalciferol) which is present in plants and D3 (cholecalciferol) which can be obtained from animal products or sun exposure. While both forms of vitamin D are absorbed equally in the body, studies have shown that Vitamin D3 is more effective at increasing the vitamin D levels in the blood and may be the preferred form of supplementation. Few foods naturally contain vitamin D and supplementation may be advised, especially if sun exposure is not achieved regularly. Look on the supplement nutrition label for vitamin D3, cholecalciferol. 

• Vitamin E – Vitamin E is an antioxidant that helps boost immunity, widen blood vessels to prevent clotting, and improve brain and heart health. There are eight forms of vitamin E but only one is recognized as being biologically active in the human body which is known as alpha-tocopherol. However, recent evidence suggests that gamma-tocopherol is more effective at increasing the anti-inflammatory properties of vitamin E supplements than simply alpha-tocopherol alone. If vitamin E supplementation is desired, look for a mixed tocopherol supplement that may list alpha and gamma tocopherols on the nutrition label.

• Vitamin K – Vitamin K is required for proper blood clotting and healthy bones. This vitamin has three primary forms: K1 (phylloquinone), K2 (menaquinone), and K3 (dihydrophylloquinone). Of the three forms, MK-7 vitamin K2 has been shown to be the most bioavailable form of vitamin K because it is accessible for a longer period of time in the body’s circulation allowing for increased absorption. The K2 form of vitamin K has been linked to decreased risk of chronic diseases and can be consumed in dairy products, meats, and fermented foods. For supplementation, look on the nutrition label for vitamin K2 and menaquinone-7 or MK-7. 

Water-Soluble Vitamins

Vitamin C and the B vitamins are categorized as water soluble and are readily eliminated from the body. These vitamins must be frequently replenished through diet or supplementation and will rarely accumulate to toxic levels in the body. Check out our list of the most bioavailable forms of each water soluble vitamin!

• Vitamin C – Vitamin C is one of the most popular supplements because of the widespread belief in its immune boosting and anti-aging powers. Vitamin C is most commonly found as ascorbic acid in supplements. Some vitamin C supplements are paired with bioflavonoids, plant chemicals, to mirror the natural makeup of vitamin C in fruits and vegetables and potentially increase the absorption of vitamin C in the body. When choosing a vitamin C supplement look on the nutrition label for a complete C complex of ascorbic acid, bioflavonoids that contain hesperidin and rutin, and rose hips or acerola cherry which provide additional vitamin C and enzymes for better absorption. 

• Vitamin B1 (Thiamin) – Thiamin is known as the “morale vitamin” for its highly important role in producing energy for the body, stimulating the brain, and improving mental attitudes. It should be noted that all B vitamins are more effective when taken together in a B-complex supplement. However, there is an additional form of thiamin that is fat-soluble and more bioavailable known as benfotiamine which is actually transformed into thiamin once ingested into the body. Look on the nutrition label for benfotiamine or a complete B-complex supplement. 

• Vitamin B2 (Riboflavin) – Riboflavin is another extremely important B vitamin for the proper growth and functioning of the cells in the body. Riboflavin, like all other B vitamins, is also best taken in a complete B-complex supplement form and may be labeled as simply riboflavin or riboflavin 5-phosphate on the nutrition label. Although there is no proven bioavailability difference between the two forms, some believe that riboflavin 5-phosphate may be more bioavailable since it is already in the active form that the body needs. 

• Vitamin B3 (Niacin) – Niacin, another B vitamin involved in the growth and production of energy in cells, is specifically known for reducing cholesterol levels. There are three forms of niacin that may be found in supplements: nicotinic acid, nicotinamide (niacinamide), and nicotinamide riboside. Nicotinic acid is known for causing a red flush on the face while nicotinamide does not, and is therefore, the preferred form of supplementation. Nicotinamide riboside has been shown to increase the levels of the essential niacin-containing energy molecule in the body far better than either of the two other niacin forms. If niacin is supplemented alone, then look for nicotinamide riboside on the nutrition label, and if it is supplemented in a complete B-complex vitamin, look for nicotinamide (or niacinamide). 

• Vitamin B5 (Pantothenic Acid) – Panthothenic acid is rarely deficient in America since it is in most foods, but it is part of most complete B-complex supplements as calcium pantothenate as adding the mineral helps with shelf stability. Pantothenic acid is also available in the form of pantethine which has been shown to lower cholesterol while the calcium pantothenate form does not. 

• Vitamin B6 – Vitamin B6 is important for normal brain and immune function and is also unlikely to be deficient in Americans as this vitamin is present in a variety of foods. There are two common supplement forms of vitamin B6: pyridoxine which is present in most complete B-complex supplements and pyridoxal 5-phosphate which is the active form of vitamin B6 in the body. Both forms show similar bioavailability. To prevent deficiency in other B vitamins, make sure B1 and B2 are in equal amounts to B6 in a B-complex supplement. 

• Folate – Folate is a B vitamin that is absolutely essential during pregnancy for normal development of the fetus as well as throughout the lifespan for red blood cell production. Interestingly, the supplemental form of folate known as folic acid, is more bioavailable than the folate present in foods. Folate is considered most bioavailable in the form of 5-methyltetrahydrofolate (5-THF) because it can be absorbed despite metabolic disorders or pH changes in the stomach. 

• Vitamin B12 – Vitamin B12 is one of the most commonly deficient nutrients due to age, diet, and certain medical conditions. There are four vitamin B12 supplement forms but it has been shown that methylcobalamin and adenosylcobalamin work best together as the most bioavailable form of this vitamin. A sublingual tablet in which the vitamin directly enters the bloodstream is recommended as vitamin B12 does not absorb well in the stomach. 

• Biotin – Finally, the last member of the B vitamin family, biotin. Biotin is great for maintaining the health of hair, skin, and nails and because of this, it is often seen in multivitamin supplements. Biotin is simply found in its free form and is 100% absorbed when taken orally. It should be noted that biotin works best when combined with vitamins B2, B6, niacin, and A. 

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

Reduces cholesterol: In one animal study wheatgrass has shown to reduce blood cholesterol in rats. This means that it’s highly likely that including wheatgrass in your diet can reduce your levels of cholesterol in your bloodstream.

May help slow down the aging process: Due to the high chlorophyll content which contains high amounts of superoxide dismustase and enzymes that break down superoxide radicals, the symptoms and physical changes of aging are reduced.

Aids in blood sugar regulation: Wheatgrass has been shown to significantly reduce blood sugar levels in the bloodstream in a study conducted on rats because of its incredibly high amount of chlorophyll.

Alleviates inflammation: In a study published in the Inflammation Journal chlorophyll has been shown to inhibit the inflammatory response.

Help promotes weight loss: Due to its high thylakoid content wheatgrass aids in weight loss and hunger management. Healthline wrote about the ways that wheatgrass can help promote weight loss in more detail.

Easy to incorporate in your diet: Wheatgrass is versatile and easy to incorporate into your diet because it comes in many different forms. You can purchase wheatgrass in its juice, powdered, or natural form so you can keep it on hand and use however is most convenient for you.

Can be used to treat constipation or other digestive issues: The high level of magnesium in wheatgrass can naturally treat these issues.

Wheatgrass is a nutritionally complete food: Wheatgrass contains the full spectrum of vitamins and minerals that are necessary for good health.

High in nutrients and antioxidants: On top of being nutritionally complete, wheatgrass also contains a large amount of nutrients and antioxidants, which helps to make you feel better.

Wheatgrass is a great natural remedy to have on hand: It has been reported that juiced wheatgrass can help treat sinus infections, colds, neutralize toxins in the body, purifies the liver, and has antimicrobial properties.

1. UTI Prevention

Whether consumed as whole fruits or as juice, cranberries can help reduce the risk of contracting urinary tract infections (UTIs). Cranberries contain proanthocyanidins, which prevent bacteria from adhering to the urinary tract walls, thereby reducing the likelihood of infection. It’s important to note that while cranberry juice can help prevent UTIs, it is not a cure for an existing infection. Consistent consumption of cranberries supports overall urinary tract health, and several studies have demonstrated that cranberries can effectively reduce the incidence of UTIs.

2. Improved Heart Health

Consuming cranberries regularly can significantly protect the heart against various forms of disease. Cranberries contribute to heart health by lowering blood pressure and cholesterol levels. They also help repair any damage to the blood vessel lining by reducing harmful compounds. Cranberries are rich in polyphenols, which have been shown to reduce the risk of cardiovascular diseases. Several studies support the cardiovascular benefits of cranberries, highlighting their role in promoting overall heart health.

3. Help Boost Immune System

Cranberries are rich in vitamins C and E, which play a crucial role in boosting the immune system by increasing the production of white blood cells. These cells are vital for protecting the body against infections and diseases. Consuming cranberries helps promote a healthy gut and prevents persistent illnesses. The compounds found in cranberries are similar to those in other plants that help regulate and strengthen the immune system. Incorporating cranberries into your diet is an excellent way to maintain a robust and healthy immune system.

4. Helps Reduce Inflammation

The phytochemicals in cranberries are effective in lowering inflammation, thereby reducing the risk of chronic diseases such as arthritis. Cranberries also contain antioxidants that help reduce inflammation in the body and support overall health and well-being. Their anti-inflammatory properties play a crucial role in preventing chronic illnesses. For instance, individuals with arthritis may benefit from drinking cranberry juice regularly, as it contains salicylic acid, which can help reduce joint swelling and pain. By incorporating cranberries into your diet, you can harness their powerful anti-inflammatory benefits to promote long-term health.

5. It Promotes Oral Health

Cranberries contain proanthocyanidins, which improve oral health by inhibiting bacterial growth in the mouth. These compounds help reduce plaque buildup, tooth decay, and cavities, while also preventing gum diseases. Studies have shown that cranberries can significantly lower the prevalence of cavities by 95% due to their low sugar content and antibacterial properties. Drinking cranberry juice can enhance dental hygiene and protect your teeth and gums from harmful bacteria. Additionally, cranberry juice can help ease the pain associated with periodontitis—an infection that affects the gums and can potentially damage the jawbone. By incorporating cranberries into your diet, you can support and maintain better oral health.

6. Weight Management

Cranberries are low in calories and high in fiber, making them an excellent addition to your diet for weight management and improved digestion. Their high fiber content provides a sense of fullness, helping to prevent overeating and bad eating habits. Some studies have shown that cranberries can help boost blood sugar control, which is beneficial for weight loss. Furthermore, cranberries can enhance insulin resistance, support weight loss, and reduce the risk of obesity. They are a safe and healthy food option for people with metabolic problems, offering both nutritional benefits and support for overall metabolic health.

7. Enhance Skin Health

Cranberries contain essential vitamins that promote skin health by shielding it from environmental damage. The carotenoids found in cranberries improve skin texture and overall appearance. Additionally, cranberries are a rich source of vitamin C, which is crucial for collagen production, a protein that maintains skin structure and elasticity. Many dermatologists recommend creams high in vitamin C due to its numerous benefits, including enhancing collagen production and brightening dark spots on the skin. Incorporating cranberries into your diet can contribute to healthier, more radiant skin.

8. May help prevent Cancer

The antioxidants in cranberries have been shown to prevent the growth of breast, colon, and pancreatic cancers. These powerful compounds not only inhibit cancer growth but also slow down the proliferation of cancer cells. Proanthocyanidins, a type of antioxidant found in cranberries, have been proven to reduce the risk of stomach cancer by preventing bacteria from adhering to the stomach lining. Several studies indicate that cranberry extracts can decrease cancer cell mass by slowing their growth. So, when you drink a glass of cranberry juice, you’re actively helping to limit the risk of cancer cell growth in your body.

• Digestive Health: Glycoglycerolipids are the primary fat-related molecules found in plants and are a healthy nutrient that is abundant in spinach. Glycoglycerolipids protect the digestive tract lining from inflammation-related damage. Spinach is also high in fiber, which helps break down food and keeps your digestive system moving.

• Blood Circulation: Spinach has an absolutely astounding 987% of your vitamin K DRI, which promotes healthy blood and circulation. Vitamin K is also useful for protein modification and plays an important role in protecting bones from osteoporosis.

• Improves Vision: One cup of spinach is all you need to get a full day’s requirement of vitamin A. That’s good news for your tired eyes. Beta-carotene is the form of Vitamin A found in plants like spinach and it fosters cell growth and good vision. The phytochemicals in spinach also help prevent macular degeneration and cataracts.

• Prevents Cancer: Spinach contains over a dozen different flavonoid compounds that have anti-inflammatory properties and anti-cancer causing components. Spinach extract has been used to successfully slow division of human stomach cancer cells and reduces the risk of skin cancers. Inflammation is a factor in all diseases, so spinach’s anti-inflammatory properties are a win across the board.

• Rich in Iron: Although the amount of iron in spinach can be exaggerated, the plant still contains a decent amount of the mineral. That’s why vegetarians and anemics are encouraged to eat lots of spinach for healthy blood and proper red blood cell production.

• Energizing: This leafy green is rich in magnesium and potassium, two nutrients that combine to produce energy and regulate nerve and muscle function. Keep a small salad of spinach with feta cheese, sunflower seeds and fruit in the fridge to help you get through the afternoon without feeling tired.

• Brain Food: Eating leafy vegetables like spinach slow age-related decline in brain function. One study even found that eating spinach once a day halted mental decline by up to 11 years and helped stave off dementia.

• Boosts Muscle Strength: Spinach is a staple of the weight lifter’s diet, and recent research conducted by Sweden’s Karolinska Institute confirms that it should stay that way. The researchers discovered that nitrates found in spinach boost protein production in muscles, making them stronger.

• Weight Loss: Spinach is packed with nutrients and low in calories, making it an ideal way to lose weight while staying healthy. What’s even better is spinach tricks your body into feeling full, helping with portion control and reducing your temptation to snack after meals.

• Prevents Asthma: If you are prone to asthma attacks or have difficulty breathing, include spinach in your diet. The beta-carotene, vitamin C, vitamin E, potassium and magnesium in spinach all have anti-asthmatic properties.

• Promote health conscientiousness – They can jump-start your healthy lifestyle journey by increasing the number of healthy foods in your diet. This way you will naturally stop craving junk food and get used to eating more fruits and veggies.
• More nutritional content – Green smoothies are a lot healthier than fruit/veggie juices. By blending fruits and vegetables rather than juicing them, you are able to benefit from all of the fiber, vitamins, and minerals since none are being excluded as they would have been from a juicer.
• Provides you with vitamins and minerals – Green smoothies are extremely rich in vitamins and minerals! What you choose to include in your smoothie will determine exactly what vitamins and minerals you get, and since green veggies are among the most nutritious produce available, you can be sure you’re getting your nutrients.

• Improve digestion capabilities – The natural detox elements of green vegetables will cleanse your system, enabling you to feel light and refreshed.
• Healthier skin complexion – By consuming more fruit and vegetables, you will notice significant skin improvement. Also, because vegetables are mostly water and smoothies require water as an ingredient, you’re also increasing your intake of water. Thanks to this, your skin will certainly glow!
• Meal replacements – Green smoothies can be a great dieting tool. If weight loss is your goal, incorporating green smoothies into your diet is an excellent way to supplement – or even substitute – your meals. Green smoothies are low in calories and sugar and they can be very filling. Veggies contain a lot of water and fiber which will fill you up and fight off snack cravings.
  

• Boost brain power – Another significant benefit of green smoothies is maintaining cognitive function throughout the day. Processed foods are known to make us feel sluggish and reduce our mental capabilities. Green smoothies are packed with nutrients that will improve cognitive function and provide tons of natural energy.

• Achieve daily servings – Drinking green smoothies is a great way to meet your daily 2-4 servings of fruits and vegetables, especially if you find the taste of vegetables not to your liking. Using additional fruit can mask the taste of some green vegetables while providing essential nutrients to your body.
• Time efficient – Green smoothies are very easy to make and can be a quick go-to-snack, especially if you’re pressed for time. With a simple toss of a few fruits and veggies into the blender and a few seconds of blending, you’ll be sure to have a good meal to provide you with the energy you need to start your day.

• Saves money – Homemade smoothies can fit into anyone’s budget. While many prefer fresh fruits and vegetables, the frozen alternative also works well. Because several servings of frozen fruits and veggies can be stored in your freezer, you can have peace of mind knowing you wouldn’t have to worry about discarding rotten produce.

Read more of our Top 10 Articles!

The Science of Glucose Spikes

When we consume food, our body breaks it down into glucose, which then enters the bloodstream. This increase in blood glucose prompts the pancreas to release insulin, a hormone that helps cells absorb glucose for energy or storage. However, rapid spikes in blood sugar can lead to insulin resistance over time, increasing the risk of type 2 diabetes, cardiovascular diseases, and other metabolic disorders.

Factors Influencing Glucose Levels

Several factors can affect how our bodies respond to meals, including:

• Food Composition: The types of macronutrients (carbohydrates, proteins, and fats) in a meal significantly influence blood sugar levels. Carbohydrates, especially simple sugars and refined grains, tend to cause more substantial spikes compared to proteins and fats.
• Glycemic Index (GI): Foods are assigned a glycemic index value based on how quickly they raise blood sugar levels. High-GI foods can lead to rapid spikes, while low-GI foods result in a more gradual increase. Foods with a GI of 70 or higher are considered high, while those with a GI of 55 or lower are classified as low.
• Meal Timing and Frequency: The timing of meals and snacks can also influence blood sugar responses. Eating smaller, more frequent meals can help stabilize glucose levels. A study published by BMC Public Health suggests that skipping meals can lead to larger glucose spikes when food is finally consumed.

The Importance of Meal Order

Emerging research indicates that the order in which we consume different types of food may further modulate our glucose responses. By structuring meals thoughtfully, we can create a favorable environment for stable blood sugar levels.

Key Studies on Meal Order

A study published in the journal Diabetes Care examined how the sequence of food intake affects post-meal glucose levels. Researchers found that participants who consumed vegetables and proteins before carbohydrates experienced significantly lower glucose spikes compared to those who ate carbohydrates first. This finding highlights the importance of meal order in glucose management.

In another study published in The American Journal of Clinical Nutrition, researchers observed that participants who consumed a mixed meal with a focus on protein and fat before carbohydrates exhibited a more favorable glycemic response, suggesting that the strategic order of macronutrient consumption can improve metabolic health.

A study published in National Library of Medicine examined how meal timing affects insulin sensitivity. The researchers found that consuming most calories earlier in the day, as opposed to later, improved insulin sensitivity and reduced overall glucose levels, suggesting that timing, in addition to order, plays a crucial role in metabolic health.

Recommended Meal Order

To minimize glucose spikes, consider the following order for your meals:

1. Non-Starchy Vegetables: Start your meal with a serving of non-starchy vegetables, such as leafy greens, broccoli, or bell peppers. These foods are rich in fiber and nutrients but low in calories and carbohydrates. Fiber helps slow digestion, which can reduce the rate at which glucose enters the bloodstream. Moreover, the antioxidants and phytonutrients found in vegetables provide additional health benefits, including reduced inflammation and improved gut health.
2. Protein: Next, incorporate a source of protein, such as chicken, fish, tofu, or legumes. Protein helps promote satiety and has a minimal impact on blood sugar levels. Including protein in your meal can also moderate the glucose response from carbohydrates consumed later. For instance, a diet rich in protein has been shown to reduce hunger and increase feelings of fullness, which can help prevent overeating and support weight management.
3. Healthy Fats: Adding healthy fats, like avocados, nuts, or olive oil, can further slow digestion and promote a gradual release of glucose into the bloodstream according to a study published by Diabetes Care. Fats do not cause significant spikes in blood sugar, making them an ideal addition after vegetables and protein. Additionally, healthy fats can help improve heart health by lowering bad cholesterol levels and promoting better cardiovascular function.
4. Carbohydrates: Finally, consume carbohydrates, such as whole grains, starchy vegetables, or fruits. By eating carbohydrates last, you help ensure that the slower-digesting foods you’ve already consumed can buffer the glucose spike that may result from these carbohydrates. Whole grains, in particular, are beneficial due to their higher fiber content, which further aids in slowing glucose absorption.

Example Meal Structure

Here’s an example of how to structure a balanced meal for optimal glucose management:

• Starter: A large salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing.
• Main: Grilled salmon or chickpeas for protein, seasoned with herbs and spices.
• Side: Quinoa or brown rice, served with a drizzle of olive oil or a few slices of avocado.

This structure not only helps in managing glucose spikes but also creates a meal that is rich in nutrients, promoting overall health.

Additional Strategies for Glucose Management

While the order of food intake is essential, several additional strategies can further enhance blood sugar control:

• Mindful Eating: Eating slowly and paying attention to hunger cues can help prevent overeating and improve digestion as found by a study published in the National Library of Medicine. Mindful eating practices have been linked to better emotional health and reduced instances of binge eating.
• Physical Activity: Engaging in light physical activity, such as walking, after meals can help lower blood sugar levels by increasing glucose uptake by muscles. Research has shown that even short walks post-meal can significantly reduce blood sugar spikes.
• Balanced Meals: Aim to include a balance of macronutrients in every meal to promote stable blood sugar levels. This includes not only carbohydrates, proteins, and fats but also adequate fiber and micronutrients.
• Hydration: Staying well-hydrated is crucial for metabolic health. Water helps the kidneys flush out excess glucose through urine and supports overall bodily functions.

Long-Term Benefits of Managing Glucose Spikes

Maintaining stable blood sugar levels through mindful eating and meal order can yield significant long-term health benefits. Some of these benefits include:

• Reduced Risk of Type 2 Diabetes: By minimizing glucose spikes and improving insulin sensitivity, individuals can lower their risk of developing type 2 diabetes.
• Weight Management: Stable blood sugar levels can help regulate appetite and reduce cravings, supporting weight loss and management efforts.
• Enhanced Energy Levels: Avoiding the peaks and troughs associated with glucose spikes can lead to more consistent energy throughout the day, improving productivity and focus.
• Better Heart Health: Managing blood sugar levels contributes to lower cholesterol levels and reduced inflammation, which are vital for cardiovascular health.

Understanding the science behind meal order and its impact on glucose levels is vital for optimizing health and preventing metabolic disorders. By starting meals with non-starchy vegetables, followed by protein, healthy fats, and carbohydrates, individuals can effectively minimize glucose spikes and support overall well-being.

Implementing these strategies into daily eating habits can lead to more stable blood sugar levels, increased energy, and improved metabolic health. As research in this area continues to grow, it is becoming increasingly clear that the way we eat is just as important as what we eat. Embracing mindful meal practices not only enhances our dining experience but also empowers us to take charge of our health.

Incorporating these practices into daily routines can be a transformative step toward achieving better metabolic health, improved energy levels, and a greater sense of overall well-being. The journey to balanced blood sugar levels starts on our plates, and with a little mindfulness and planning, we can pave the way to a healthier future.

Keeps You Hydrated

Watermelon lives up to its name by being composed of about 92% water. Staying hydrated is key to maintaining bodily functions, such as circulation, digestion, and regulating body temperature. Watermelon serves as a delicious and hydrating snack, making it an excellent alternative to sugary drinks or artificially flavored juices.

Rich in Antioxidants

Watermelon is a rich source of antioxidants, particularly lycopene, which gives it its red color. Lycopene is known to neutralize harmful free radicals in the body, which helps prevent cell damage and reduce the risk of chronic diseases such as cancer and heart disease. It’s also been linked to improving skin health and reducing inflammation.

Supports Heart Health

Lycopene in watermelon has been shown to improve heart health by reducing cholesterol levels and lowering blood pressure. Additionally, watermelon contains citrulline, an amino acid that helps improve circulation and can contribute to maintaining healthy blood pressure. The potassium and magnesium content further help regulate heart function.

Aids in Muscle Recovery

If you’re an active person or an athlete, watermelon should be your post-workout go-to. Citrulline in watermelon improves oxygen delivery to muscles, reducing soreness and speeding up muscle recovery. Some studies have even shown that watermelon juice can reduce muscle pain after exercise.

Boosts Immune Function

Watermelon is rich in vitamins A and C, both of which are critical for immune function. Vitamin C boosts the production of white blood cells and helps them function effectively, while vitamin A is essential for maintaining the health of your skin and mucous membranes—your body’s first line of defense against infections.

Promotes Healthy Skin

The antioxidants and high water content in watermelon make it an excellent fruit for your skin. Vitamin C helps stimulate collagen production, which keeps the skin firm and youthful, while the lycopene acts as a natural defense against UV damage from the sun. Eating watermelon regularly can help your skin stay hydrated, smooth, and glowing.

Improves Digestion

Watermelon contains a small amount of dietary fiber, which, in combination with its high water content, helps support digestive health. Fiber aids in regular bowel movements and reduces the risk of constipation. The fruit’s natural sugars also help in soothing the digestive tract and can alleviate acid reflux or indigestion.

Helps with Weight Management

Watermelon is naturally low in calories, with only about 30 calories per 100 grams. Despite its sweetness, it’s free from unhealthy fats and high-calorie sugars, making it an ideal snack for those looking to manage their weight. The high water content also helps you feel fuller for longer, reducing unnecessary snacking.

Reduces Inflammation

Chronic inflammation is a major contributor to many diseases, including heart disease, diabetes, and arthritis. The antioxidants and anti-inflammatory compounds in watermelon, particularly lycopene and vitamin C, help to reduce inflammation in the body, lowering your risk of developing these conditions.

May Support Eye Health

Watermelon is a good source of beta-carotene, which the body converts into vitamin A—a nutrient essential for maintaining eye health. Vitamin A supports the functioning of the retina and helps prevent age-related macular degeneration and night blindness. In addition, the antioxidants in watermelon protect your eyes from damage caused by free radicals.

Watermelon is more than just a refreshing summer snack—it’s a powerhouse of nutrients that benefit your entire body. From keeping you hydrated to supporting heart health, reducing inflammation, and promoting glowing skin, watermelon’s wide-ranging health benefits make it a must-have in your daily diet. So the next time you’re looking for a healthy, hydrating snack, reach for a slice of watermelon and enjoy all the good it does for your body!

Make sure to add watermelon to your grocery list and start reaping the rewards of this delicious, nutritious fruit!

Before introducing any new foods or allergens, be sure to consult with your pediatrician, no matter your baby’s age. Additionally, using brightly colored ingredients can enhance your baby’s color recognition skills! If it is your baby’s first time trying solids, here is a list of top ten best first tastes for you baby.

Sweet Potato and Carrot Puree

Starting at the top choice is sweet potato due to its countless benefits, especially being a low allergen food which means it is typically safe to be your baby’s first food. This vibrant orange puree not only tastes great but also can help your baby associate colors with taste. Sweet potatoes are rich in vitamins A and C, making them a great choice. Their natural sweetness appeals to most babies and it is great for their digestion. Parents for ages have been using sweet potatoes and prunes to relieve constipation. In addition to their sweetness appeal, they can easily be blended and combines with various fruits of vegetables making them a very versatile option.

Carrots provide beta-carotene and add a lovely extra orange hue. They are also low allergen making it a safe combination for a first puree. Carrots also have vitamin A and in addition they antioxidants which are known to prevent cells from being damaged. They are both relatively easy to prepare and blend into a puree. To prepare, simply steam or boil the sweet potatoes and carrots until tender, then blend until smooth.

Apple and Kale Puree

Apples are naturally sweet and easy to digest, making them a great option for babies. They also have a very high water content making them essential for hydration. Your child will most likely love even a simple apple sauce but adding kale to this recipe is a great way to sneak in some veggies for a wide range of health benefits from minerals to anti-oxidants. Kale is known for its plant-based iron and calcium, important for growth and development, which makes it a great option for babies who are constantly growing. This duo is p acked with vitamin C and more and your babies immune system will thank you for the natural boost.

To make this puree, cook apples until soft (steaming or boiling works well again), then blend them with a handful of freshly washed kale. This simple mix offers a delicious fruit and vegetable combination. You can also use green apples to help with color recognition.

Banana and Oats Puree

Bananas have a soft, creamy texture that’s perfect for baby food. They are also known for being a great source of potassium, which is vital for healthy muscle and nerve function. Bananas also provide a natural energy boost from its carbohydrates. To prepare, mash a ripe banana and mix it with cooked oats for added fiber and a great source of complex carbs. The fibers in oats can help your baby have good heart health from a young age. Both of these are also great firsts food due to be low allergen foods. As long as your baby has no allergies, cashew/peanut butter is a great addition to this recipe for taste. Blend until smooth or the preferred consistency. This is also a great puree to add a pediatrician approved allergen introductory powder mix in.

Avocado and Breast Milk Puree

Avocados are packed with healthy fats, called monounsaturated fats, which are essential for brain development. They also have vitamins E, K, C, and B. According to a study, there is equal amounts of vitamin E, lutein, and folate in an ounce of avocado compared to one serving size of apple and pears. Also great for digestion and can be used to combat constipation. The bright green color is also appealing and can promote color recognition. An avocado’s creamy texture makes them ideal for purees.

Simply mash a ripe avocado and mix in a little breast milk (or formula) to achieve the desired consistency. The benefits of breast milk are countless. From infants to toddlers, breast milk gets tailored by our body to meet the needs of your growing baby. Leaving it a little thicker and chunkier, if your baby is old enough can also benefit texture recognition. This puree is rich and super simple to make, no cooking required. You can add a splash of breast milk to any of these recipes for added health benefits, do not let it go to waste!

Mango and Yogurt Puree

Mangoes bring a tropical flair and natural sweetness that babies often love. Its fiber and hydration content makes it excellent for digestion. You can play with the ripeness if your baby prefers sour over sweet. To prepare, peel and chop ripe mangoes, then blend until smooth. For added creaminess, and some health benefits, mix in plain yogurt, or if your child can not have dairy use a dairy yogurt, like almond or coconut. You can also use breast milk or formula for extra nutrients. This refreshing puree with yogurt provides probiotics for gut health, but can be just as tasty without it. You can also serve your baby small pieces of mango to help them explore new textures.

If you choose to skip over purees and go straight into baby led weaning here is a list of the top 10 healthiest foods for baby-led weaning. 

Tips for Making Baby Purees

Steam or Bake Over Boil: Cooking methods like steaming or baking help retain nutrients, better than boiling does.

Blend to Desired Consistency: Adjust the thickness of the puree by adding water, breast milk, or formula as needed, also based on the age of your child.

Pack your own Pouches: If it is more convenient to use a pouch, make you own for on the go nutrition!

Freeze for Convenience: Make larger batches and freeze them in ice cube trays or fun molds for easy portions later on.

Happy cooking!

Enhanced Nutritional Value

Foods that are in season are typically harvested at their peak ripeness, which means they are packed with nutrients. Fruits and vegetables grown in their natural season contain higher levels of vitamins, minerals, and antioxidants. For example, summer tomatoes boast more lycopene, while winter squash is rich in beta-carotene. Eating seasonal produce maximizes your intake of essential nutrients, promoting better overall health. Studies have shown that locally grown produce is often more nutrient-dense than imported counterparts due to reduced storage time and transportation. Additionally, a meta-analysis of cohort studies found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease.

Better Flavor and Taste

There’s no denying that fresh, in-season produce tastes better. Seasonal fruits and vegetables are often more flavorful because they ripen naturally. Compare a summer peach to one shipped from another hemisphere in winter—there’s simply no contest. When you eat seasonally, you’re treating your taste buds to the best flavors nature has to offer, making healthy eating more enjoyable. Research indicates that produce harvested in season has a superior taste and texture, enhancing your dining experience. Plus, enjoying food at its peak freshness encourages healthier eating habits overall.

Supports Local Farmers

Buying seasonal produce often means purchasing from local farmers, which supports your local economy. When you buy directly from farmers’ markets or local grocery stores, you help sustain small farms and promote biodiversity. This direct support can lead to improved agricultural practices and encourages farmers to grow a wider variety of crops, which benefits both the environment and local communities. Studies have shown that local food systems contribute significantly to economic development, poverty reduction, and employment generation. Additionally, local agriculture often involves fewer artificial interventions, such as pesticides and synthetic fertilizers, which can be beneficial for the environment. By choosing seasonal and local produce, consumers play a crucial role in fostering a more sustainable and resilient food system.

Reduces Carbon Footprint

Eating seasonally can significantly lower your carbon footprint. When food is grown locally and in season, it requires less transportation and storage, resulting in lower greenhouse gas emissions. In contrast, foods that are out of season often travel long distances from different parts of the world, contributing to pollution and climate change. By choosing local, seasonal foods, you’re making a positive impact on the planet. Research indicates that food transportation accounts for nearly 20% of total food system emissions, making local consumption a more sustainable choice. Additionally, seasonal produce tends to be grown without artificial heat, further reducing its environmental impact.

Encourages Variety in Your Diet

When you commit to eating seasonally, you naturally diversify your diet. Each season brings a different array of fruits and vegetables, encouraging you to try new recipes and foods you might not otherwise choose. This variety not only makes meals more exciting but also ensures you receive a broad spectrum of nutrients, which is vital for optimal health. Research has shown that seasonal eating can enhance diet diversity, reduce the risk of chronic diseases, and improve overall well-being. By embracing seasonal foods, you’re more likely to consume a wider range of vitamins and minerals, contributing to a healthier lifestyle.

Promotes Mindful Eating

Eating seasonally encourages a more mindful approach to food. By focusing on what is currently available, you become more aware of your food choices and their impact on your health and the environment. This awareness can lead to healthier eating habits and a greater appreciation for the food on your plate, fostering a deeper connection to nature and sustainability. Research has shown that mindful eating, which includes being conscious of seasonal food, can enhance overall well-being and psychological resilience. Additionally, seasonal eating reduces the environmental impact of food production by minimizing transportation and storage needs, further supporting sustainability.

Better for Your Wallet

Seasonal produce is often more affordable than out-of-season options. When fruits and vegetables are in peak season, they are more abundant, which can drive down prices. Additionally, buying directly from local farmers or markets can often result in better deals than purchasing imported goods. This economic benefit is supported by research indicating that seasonal and local food systems can reduce costs associated with transportation and storage. Furthermore, a study published in the Journal of Agricultural and Food Chemistry found that produce picked at its peak ripeness not only maximizes nutrient content but also offers better value for consumers. By choosing seasonal produce, you not only enjoy fresher and tastier foods but also make budget-friendly decisions that support a sustainable food system.

Supports Soil Health and Biodiversity

Seasonal eating aligns with sustainable farming practices that support soil health and biodiversity. Farmers who grow crops in their natural seasons often employ techniques that protect and enrich the soil, such as cover cropping, reduced tillage, and crop rotation. These practices reduce the need for synthetic fertilizers and pesticides, as they naturally enhance soil fertility and manage pests. According to a study by the USDA‘s Natural Resources Conservation Service, healthy soil is teeming with billions of bacteria, fungi, and other microbes that form a symbiotic ecosystem essential for plant growth. This approach not only leads to healthier crops but also fosters a more diverse ecosystem, which is crucial for long-term agricultural sustainability. Research published in the journal Frontiers in Soil Science highlights the importance of soil health indicators, such as soil organic matter and microbial biomass, in maintaining ecosystem functions. By promoting biodiversity and reducing chemical inputs, seasonal eating contributes to environmental conservation and the resilience of farming systems.

Aligns with Natural Rhythms

Eating in harmony with the seasons helps align our bodies with natural rhythms. Many cultures have long recognized the importance of seasonal eating for health and wellness. For example, during colder months, hearty root vegetables and warming spices can nourish and comfort us. In contrast, lighter salads and fruits can help us stay cool and refreshed during the summer. By tuning into these rhythms, you can enhance your physical and mental well-being. Research supports this, showing that seasonal eating can improve nutrient intake and overall health. A study published in the journal Nutrition Reviews found that seasonal fruits and vegetables are often more nutrient-dense than those out of season, providing greater health benefits. Additionally, aligning our diet with the seasons can help regulate our circadian rhythms, which are crucial for maintaining a healthy sleep-wake cycle and metabolic balance.

Encourages Community Connection

Eating seasonally often involves engaging with your community. Visiting farmers’ markets, participating in community-supported agriculture (CSA), or attending local food events allows you to meet local growers and fellow food enthusiasts. This sense of community fosters relationships and encourages a shared commitment to sustainability and health, creating a supportive network that can enrich your life. Research has shown that community engagement in local food systems can enhance social well-being and strengthen community ties. A study published in the journal Foods highlights that local seasonal food consumption can lead to more sustainable consumption patterns and foster a sense of community. Additionally, engaging with local food systems can provide educational opportunities about sustainable practices and healthy eating, further promoting a culture of health and sustainability.

In conclusion, the benefits of eating seasonally extend far beyond personal health. By making seasonal choices, you contribute to a more sustainable food system, support local economies, and enjoy fresher, tastier foods. As we become more aware of the impact our food choices have on the planet, embracing seasonal eating is not just a trend—it’s a powerful step towards a healthier you and a healthier planet. Make the shift to seasonal eating today and enjoy all the incredible benefits it has to offer!

Read the top 10 health benefits of kale below and you might find yourself hopping on the kale bandwagon.

• Kale Can Lower Your Risk for Cancer

Kale is a cruciferous vegetable. Cruciferous vegetables are rich in nutrients like carotenoids which decrease the risk of cancer and eye diseases. The chlorophyll in kale binds to carcinogenic heterocyclic amines which are generated when animal-derived foods are grilled at a high temperature. By binding to these compounds, chlorophyll prevents their absorption in the body which is suggested to reduce the risk of cancer.  

• Improves Bone Health

Kale is high in vitamin K, which modifies bone matrix proteins and improves calcium absorption in the body for stronger bones. Making kale a regular addition to your diet will provide you with a good source of vitamin K, protein, and calcium which are very important for cellular functions and bone health.  

• Aids in Digestion

Kale contains a high amount of fiber, which will help keep you feeling fuller for longer and promotes regular and healthy elimination. Additionally, kale is low in oxalates, which in high amounts can prevent the body from absorbing calcium.  

• Improves Skin and Hair

The healthy balance of omega-3 and omega-6 fatty acids in kale will do wonders for your hair and nails when consumed regularly with a balanced diet. The beta-carotene in kale is converted to vitamin A in the body, which is essential for the production of healthy hair, skin, and nails. The vitamin C content in kale is good for the production of collagen, which provides structure for skin, hair, and bones.

• Low in Calories

1 cup of kale has only 33.5 calories per serving while providing a day’s worth of vitamin C, twice the recommended daily intake of vitamin A, plenty of vitamin K, and a sizeable dose of fatty acids and minerals.   

• High in Antioxidants

Kale is high in lutein and zeaxanthin which are antioxidants that have been linked to eye health and drastically reduced risk of macular degeneration and cataracts. Kale is also a good source of flavonoids, which have been shown to have anticancer activity

• Kale Helps Lower Blood Pressure

1 cup of kale contains about 329mg of potassium, which is an important mineral to have in your diet because it is needed for the proper function in the body. Finding in one study indicated that those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Another study indicated that having an adequate intake of potassium would reduce your risk for stroke as well.

• Kale Helps Lower Cholesterol

Consuming kale has been shown to have cholesterol-lowering effects when it is regularly incorporated into your diet. Steam cooking kale also significantly improves its bile acid binding capacity, which will help lower your cholesterol when consumed regularly.

• Kale Helps Elevate Mood

Kale contains a lot of phytonutrients, carotenoids, and omega-3 fatty acids which all help fight depression and contribute to elevated mood. Additionally, the combination of iron, folate, vitamin b6, and protein help your body to create more serotonin and dopamine which are both neurotransmitters that have important mood regulatory functions.  

• Kale Fights Inflammation

Reducing the inflammation in the body is key for health and the omega-3 fatty acid content in kale helps to do just that. Inflammation is undoubtedly an underlying precursor to chronic diseases such as type II diabetes and heart disease. Foods that are processed and contain a high amount of fat promote inflammation in the body, so cutting out refined carbohydrates, sodas, red meat, and incorporating more fruits and vegetables into your diet is essential for lowering your risk of inflammation and chronic disease. 

Ever wonder why your grandmother always made bone broth? It’s not just because she was trying to make you eat more vegetables. There are actually tons of health benefits to bone broth, and it’s something that everyone should be including in their diets.

Bone broths, sometimes called ‘stock’ as well, are something everyone should be including in their diets. Not only are they delicious, but bone broths possess tons of health benefits too. Popular all around the world since the beginning of time, this inexpensive superfood is a healthy addition to your family’s diet- and it’s easy to make too! Given the title of a ‘superfood’, Health Fitness Revolution has compiled a list of the Top 10 Health Benefits of Bone Broth. Simply boil the animal bones, add some spices, and you are good to go! Let’s check out the health benefits:

Nutrients & Amino Acids

Bone broth is a simple dish that is packed with nutrients and amino acids. Bone broth includes calcium, magnesium, and phosphorus. The tissue and bone in the broth contain collagen, gelatin, proline, glycine, L-glutamine, Glycosaminoglycans. The bone marrow contains iron, vitamins A and K, fatty acids, selenium, zinc, and manganese.

Bone broth is also an excellent source of the amino acid L-glutamine which helps to heal your gut lining and reduce inflammation in your body. It has been shown to be beneficial for people with celiac disease or digestive issues like leaky gut syndrome or irritable bowel syndrome (IBS). It can also help to improve your immune system function as well as help you sleep better at night!

Joint protection

As we age, the cartilage in our joints wear and tear as we continually use them in our day to day lives. A study done in 2017 found that an increase in gelatin consumption increased the amount of collagen found in the tissue.

Collagen improves joint health by reducing inflammation and lubricating the joints so they can move more smoothly. This helps prevent pain and stiffness caused by osteoarthritis.

Gut health

Do you ever feel like your stomach is a mess?

Maybe it’s too acidic, or maybe it’s just not working the way it used to. Maybe you feel bloated, or have acid reflux, or just have an overall sense that something isn’t right with your digestion.

If so, we have good news for you: bone broth can help. That’s right—that liquid that comes off of a chicken carcass after hours of cooking can actually help you heal your gut and get things moving again.

Bone broth is rich in collagen, which helps repair and protect your stomach lining. And when your stomach lining is protected, you can expect healthy bowel movements and better digestion (without bloating, acid reflux, etc.). It’s even helpful for those dealing with Crohn’s disease due to their lower levels of collagen.

Cold & Flu

Chicken soup, bone broth, and other foods that contain gelatin—like bone broth—are all great ways to fight cold and flu symptoms. A study was done to find the effectiveness of chicken soup on those dealing with a cold concluding that they contain parts that have a substantial amount of medicinal activity, relieving people of their symptoms.

Bone broth is an excellent source of minerals, vitamins, and amino acids for your immune system. It also contains anti-inflammatory properties which are great for fighting off infections and reducing inflammation in your body. The gelatin found in bone broths can also help with digestion so it’s not surprising that you feel better after consuming it!

Osteoarthritis

While bone broth is known for its ability to help the joints, it has also been found to help those dealing with osteoarthritis. While there is no cure for osteoarthritis, there are ways to manage it. One way is through eating foods rich in collagen. Collagen is a protein found in bones and connective tissues that helps keep our joints healthy. Collagen also helps heal wounds and other injuries faster than other proteins do because it’s more flexible than other proteins. A study was done in 2016 to see how collagen interacted within the body of those dealing with osteoarthritis. The results concluded that collagen helped improve pain, stiffness, and mobility.

The study also focused on collagen’s ability to help promote cartilage growth and repair as well as its ability to reduce inflammation in the joints. Collagen is what provides strength and flexibility in our bodies’ connective tissues (such as ligaments, tendons, bones). It also helps protect them from wear and tear by creating a cushion between them. Collagen is made up of amino acids that are absorbed by the body through food sources such as meat or fish but can also be made from gelatin (a protein found in bone broth).

Hair, skin, nails

If you’re looking for a way to support the health of your hair, skin, and nails—without spending a fortune on expensive creams and lotions—bone broth may be the answer. Collagen- present in broth- supports the growth of hair, skin, and nails.

A study was conducted on women taking collagen supplements for an 8-week period. The results found that skin elasticity improved with prolonged use, meaning that skin will become more supple with repeated use of collagen-rich foods like bone broth.

Bone broth also contains hyaluronic acid, which helps your body retain moisture looking plump and youthful.

Anti-inflammatory

Bone broth truly is the new superfood!

It’s full of amino acids, including glycine, which has been found to reduce inflammation and fight free radicals. And that’s not all—glycine also supports your immune system.

Make bone broth part of your daily diet and you’ll be sure to feel better and look better!

Sleep improvement

If you’re looking for a way to improve your sleep quality, you might want to try bone broth. Bone broth is made with bones, water, and some vegetables, and it’s considered a superfood because of its high concentration of minerals and amino acids.

In 2015, researchers found that the amino acid glycine helped safely improve sleep quality. Those taking glycine noted better sleep and less fatigue throughout the day. This is especially helpful for people who have trouble falling asleep or staying asleep, but it can also help those who are simply looking for a deeper sleep experience.

Heart health

Collagen is a very important protein to have within your body. It can be found all around in your skin, bones, tendons, ligaments, and blood vessels. Collagen can help improve the elasticity in your blood vessels and increase the good cholesterol (HDL)- fighting against atherosclerosis.

Blood sugar

Bone broth is a great food for those dealing with diabetes. High in protein, low in calories and sugar, bone broth was found to act as a buffer for carbohydrates at increasing blood sugar levels. Glycine, the amino acid, has also been shown to control glucose production in the liver. Not only that, but glycine also helps fight against fructose consumption.

Studies have shown that glycine inhibits the release of insulin from the pancreas and reduces its production in the liver by increasing glucagon activity while decreasing insulin activity in the kidneys. Glycine also decreases the amount of sugar entering your bloodstream by inhibiting intestinal glucose absorption via sodium-dependent transporters (SGLT1).

• Improved energy: The main reason why many people like to drink coffee is that it boosts your energy levels. It helps you feel less tired due to the high amount of caffeine it contains and many studies show that coffee improves aspects of brain functioning. Some of these functions include memory, mood, vigilance, energy levels, reaction times, and general cognitive function.

• Burn fat: Caffeine is found in almost every fat burning supplement. This is because caffeine is proven to be one of the very few natural substances that helps with fat burn. One study revealed that caffeine can boost your metabolic rate, ensuring you are maximizing your ability to burn fat.

• Peace of mind: In a recent study conducted by Harvard University in 2011, women who drank four or more cups of coffee per day had a 20% lower risk of becoming depressed. It also showed that they were 53% less likely to commit suicide. Caffeine boosts your energy and can put you in a better mood.

• Good source of antioxidants: Coffee is known to be the biggest source of antioxidants in the western diet. The western diet typically consists a lot of red meat, sugary desserts, high-fat foods, and refined grains, but coffee serves as the main source of antioxidants which makes it one of the healthiest components of this diet.

• Hormone balancing effects: Researchers at Harvard University found that women who drank several cups of coffee per day were less likely to develop endometrial cancer, which is found around the lining of a woman’s uterus. Coffee helps reduce high levels of hormones thus the reduction of estrogen and insulin.

• Helps prevent disease: Coffee also has an impact on reducing the risk of developing certain diseases like Parkinson’s disease, heart failure, basal cell carcinoma, liver cancer, and Type II Diabetes. A 2009 meta-analysis revealed that consuming a cup of coffee can decrease the risk of Type II Diabetes.

• Antidepressant properties: According to a recent study by the Archives of Internal Medicine, women who drank 2 to 3 cups of coffee a day were less likely to be depressed and while also having a decreased risk of acquiring depression. Drinking caffeine can boost your energy and can leave you in a better mood.

• Longer life span: Although not too much research has been conducted on this, a recent study by The New England Journal of Medicine suggests that people who drink coffee could lead a longer life than non-coffee drinkers. Outside factors do play a role such as adopting bad health behaviors.

• Heart-healthy benefits: One Dutch study that people who drank 2 to 4 cups of coffee daily lowers the risk of heart disease by 20%. Drinking coffee can help reduce inflammation in the arteries which helps reduce the risk of developing heart disease.

• Better daily performance: The main reason as to why so many people consume coffee is to battle the early morning or afternoon fatigue. The consumption of caffeine helps boost your energy which also helps boost your performance level to help you get through the day.

Check out more of Health Fitness Revolution’s top 10 health benefits!

At HFR we researched the health benefits of Brussels sprouts. We uncovered ten compelling advantages, backed by scientific studies and nutritional expertise. Whether you seek to boost heart health, aid digestion, or manage weight, exploring the remarkable perks of Brussels sprouts can motivate you to eat them more often.

So let us dive into the world of these vibrant green vegetables and unlock secrets for a healthier you. Brussels sprouts contain an array of vitamins, minerals, and plant compounds that can:

Nutrient-rich

Brussels sprouts are a nutritional powerhouse, containing many essential vitamins and minerals that promote health and wellness. These mini cabbages excel in vitamins C and K.

Vitamin C boosts the immune system, helps synthesize collagen, and acts as an antioxidant to protect cells from damage. Vitamin K is essential for blood clotting and maintaining strong bones.

Brussels sprouts also provide ample folate, a B vitamin crucial during pregnancy for cell growth, DNA synthesis, and a healthy cardiovascular system.

Additionally, they contain manganese, which aids in metabolizing carbohydrates, proteins, fats, and acts as another antioxidant to defend cells against oxidative stress.

With this nutrient-packed profile, Brussels sprouts offer immune support, bone health benefits, cardiovascular aid, and overall wellness when added to meals – whether roasted, sautéed, or steamed.

Antioxidant properties

Brussels sprouts are renowned for their potent antioxidant properties, making them a valuable part of a healthy diet.

These miniature green gems are packed with antioxidants like vitamin C and other compounds that play crucial roles in protecting the body from oxidative stress.

Vitamin C, a well-known antioxidant, neutralizes harmful free radicals and lowers the risk of chronic diseases. By scavenging free radicals, vitamin C prevents cellular damage and supports the body’s defense against oxidative stress. Consuming Brussels sprouts can boost your antioxidant intake to benefit overall health and wellbeing.

In addition to vitamin C, Brussels sprouts contain other important antioxidants like kaempferol, quercetin, and isothiocyanate. These compounds have demonstrated potential health benefits, including anti-inflammatory and anticancer properties. They work together to combat oxidative stress, reduce inflammation, and protect the body from various diseases.

Cancer prevention

When it comes to cancer prevention, Brussels sprouts are a standout vegetable that may offer significant benefits. These cruciferous veggies are packed with a group of compounds called glucosinolates, which have been extensively studied for their potential anticancer properties. Glucosinolates are converted into various biologically active compounds when Brussels sprouts are chewed or digested. These compounds, such as sulforaphane and indole-3-carbinol, have demonstrated powerful cancer-fighting properties in numerous studies. They are believed to work by inhibiting the growth of cancer cells, promoting their self-destruction, and preventing the formation of new blood vessels that support tumor growth. Several types of cancer have been specifically associated with a reduced risk through the consumption of Brussels sprouts. Colorectal cancer, one of the most common and deadly forms of cancer, has shown promising links to the regular intake of cruciferous vegetables like Brussels sprouts. Studies have also suggested that the glucosinolates in these vegetables may help protect against breast and prostate cancers.

Anti-inflammatory effects

Inflammation is a natural response of the body to protect itself, though chronic inflammation can lead to health issues. Brussels sprouts offer a natural way to fight inflammation and promote health.

Brussels sprouts are rich in antioxidants like vitamin C that neutralize free radicals and reduce oxidative stress, which drives inflammation. They also contain anti-inflammatory compounds like kaempferol and isothiocyanates that inhibit inflammatory enzymes and pathways.

Research shows that including Brussels sprouts in your diet may lower inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). By reducing chronic inflammation, these cruciferous vegetables may protect against chronic diseases and improve wellness.

Including Brussels sprouts as part of a balanced diet that emphasizes whole foods can be an effective strategy to harness their anti-inflammatory effects. Whether steamed, roasted, or sautéed, these versatile vegetables can deliver a delicious and nutritious element to meals. By enjoying Brussels sprouts regularly, you can contribute to a healthier, more inflammation-resistant body.

Heart health

Maintaining a healthy heart is crucial for overall well-being, and incorporating Brussels sprouts into your diet can contribute to cardiovascular health in several ways. These nutrient-packed vegetables offer a range of benefits that support heart function and help reduce the risk of heart disease.

Brussels sprouts are an excellent source of dietary fiber, which plays a vital role in heart health. Fiber can help lower cholesterol levels by binding to cholesterol in the digestive system and promoting its excretion from the body. By reducing cholesterol absorption, fiber can help prevent the buildup of plaque in the arteries, reducing the risk of heart disease and stroke.

In addition to fiber, Brussels sprouts provide essential nutrients that support cardiovascular function. Potassium, for example, is a mineral that helps regulate blood pressure and maintain a healthy heart rhythm. Adequate potassium intake is associated with a lower risk of hypertension and can help counteract the negative effects of sodium on blood pressure.

Furthermore, Brussels sprouts are a good source of folate, a B-vitamin that plays a crucial role in the production of red blood cells and the metabolism of homocysteine. Elevated levels of homocysteine are associated with an increased risk of heart disease, and consuming foods rich in folate can help maintain optimal levels and reduce this risk.

Digestive health

Maintaining a healthy digestive system is essential for overall well-being, and Brussels sprouts can play a beneficial role in promoting digestive health. These nutrient-rich vegetables are packed with fiber, which offers numerous benefits for the digestive system. The high fiber content in Brussels sprouts helps promote regular bowel movements and prevent constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive tract. By supporting proper bowel function, Brussels sprouts can alleviate discomfort and promote overall digestive wellness. Additionally, the fiber in Brussels sprouts acts as a prebiotic, providing nourishment for the beneficial bacteria in the gut. These beneficial bacteria, collectively known as the gut microbiome, play a crucial role in maintaining digestive health. They help break down and ferment fiber, producing short-chain fatty acids that support the health of the colon cells and contribute to a healthy gut environment. A healthy gut microbiome is associated with improved nutrient absorption, a stronger immune system, and a reduced risk of digestive disorders such as inflammatory bowel disease and irritable bowel syndrome. By consuming Brussels sprouts and their fiber content, you can help support the growth and diversity of beneficial gut bacteria, fostering a healthy digestive system.

Blood sugar control

Maintaining stable blood sugar levels is crucial for overall health, particularly for individuals with diabetes or those at risk of developing the condition. Brussels sprouts, with their unique combination of fiber and a low glycemic index, can be a valuable addition to a blood sugar-friendly diet. The high fiber content in Brussels sprouts helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. Fiber acts as a buffer, slowing the release of glucose into the bloodstream and promoting more stable blood sugar levels over time. This can be particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels. Furthermore, Brussels sprouts have a low glycemic index (GI), which is a measure of how quickly a food raises blood sugar levels. Foods with a low GI value are digested more slowly, causing a more gradual and gentle increase in blood glucose. This can help prevent sudden spikes and crashes in blood sugar levels, promoting better glucose control and reducing the risk of complications associated with diabetes. However, it is important to note that individual dietary needs may vary, and individuals with diabetes should work with their healthcare provider or a registered dietitian to develop a personalized meal plan that suits their specific needs and goals.By including Brussels sprouts in your diet, you can take advantage of their fiber content and low glycemic index to support better blood sugar control and overall metabolic health.

Bone health

Maintaining strong and healthy bones is essential for overall well-being, especially as we age. Brussels sprouts offer a natural way to support bone health due to their notable content of vitamin K. Vitamin K is a key nutrient involved in bone metabolism and plays a vital role in the production of proteins necessary for bone mineralization. It helps activate osteocalcin, a protein that binds calcium to the bone matrix, enhancing bone strength and integrity. Adequate vitamin K levels have been associated with a reduced risk of fractures and improved bone density. Including Brussels sprouts in your diet can provide a significant boost of vitamin K, contributing to better bone health. Just one cup of cooked Brussels sprouts can provide more than the recommended daily intake of vitamin K for adults. This makes them an excellent addition to a well-rounded diet aimed at promoting bone strength and preventing osteoporosis. To maximize the absorption of calcium, it is crucial to have sufficient vitamin K levels. By incorporating Brussels sprouts into your meals, you can optimize the absorption of calcium from other dietary sources, such as dairy products or fortified plant-based alternatives. This combination of nutrients provides a solid foundation for maintaining healthy bones throughout life. By including Brussels sprouts in your diet as part of an overall bone-supporting regimen, you can harness the power of vitamin K to promote optimal bone health and contribute to an active and vibrant lifestyle.

Eye health

Maintaining good eye health is essential for preserving vision and enjoying a high quality of life. Brussels sprouts can play a beneficial role in supporting eye health due to their rich antioxidant content, including significant levels of vitamin C. Vitamin C is a powerful antioxidant that helps protect the eyes from oxidative stress caused by free radicals. This oxidative stress can contribute to the development and progression of age-related macular degeneration (AMD) and other eye diseases. Including Brussels sprouts in your diet can provide a natural source of vitamin C, helping to combat this oxidative stress and potentially reducing the risk of eye-related conditions. In addition to vitamin C, Brussels sprouts contain other antioxidants, such as beta-carotene and lutein, which are known to support eye health. Lutein, in particular, is concentrated in the macula of the eye and acts as a natural filter against harmful blue light. It also has antioxidant properties that help protect the cells in the eyes from damage. Including Brussels sprouts as part of a well-rounded diet focused on eye health can contribute to maintaining clear vision and reducing the risk of eye diseases. By nourishing your eyes with the beneficial nutrients found in Brussels sprouts, you can take proactive steps towards preserving your vision and enjoying a lifetime of healthy eyesight

Weight management

Maintaining a healthy weight is essential for overall well-being, and Brussels sprouts can be a valuable addition to a weight management plan. These nutritious vegetables are low in calories while being packed with beneficial nutrients, making them a smart choice for those looking to manage their weight. One of the key factors contributing to the weight management benefits of Brussels sprouts is their high fiber content. Fiber is known to promote feelings of fullness and satiety, which can help control appetite and prevent overeating. By including Brussels sprouts in your meals, you can increase the bulk of your meals without significantly increasing calorie intake, helping you feel satisfied while consuming fewer calories. It’s important to remember that while Brussels sprouts can be a valuable component of a weight management plan, overall dietary and lifestyle factors play a significant role in achieving and maintaining a healthy weight. It’s recommended to adopt a well-rounded approach that includes regular physical activity, mindful eating, and a balanced diet that encompasses a variety of nutritious foods. By including Brussels sprouts as part of a calorie-conscious and nutrient-rich eating plan, you can enhance your weight management efforts and enjoy the numerous health benefits these versatile vegetables have to offer.

• High in Protein and Amino Acids: One large egg contains 6 grams of protein as well as all of the essential amino acids, so our bodies will be able to make full use of the protein.

• Omega 3 Fatty Acids: If you eat organic or omega 3 enriched eggs then you will be consuming even more Omega 3 Fatty Acids, but even non-organic eggs contain large amounts of Omega 3 Fatty Acids. These fatty acids are good for the heat and help reduce triglycerides in the blood.
  

• Lutein and Zeaxanthin: These nutrients are antioxidants that help to counteract the degenerative processes that affect our eyes. Studies show that consuming adequate amounts of these nutrients can reduce the risks of cataracts and other common eye disorders.

• Contain Choline: Many people do not get enough choline in their diet and one egg contains about 300 micrograms of choline. This nutrient is very underrated and plays an important role in regulating the brain, the nervous system and the cardiovascular system.

• Vitamin D: Eggs are one of the only food that contains naturally occurring Vitamin D.

• May prevent breast cancer: Studies show that women who eat at least 6 eggs a week lower their risk of developing breast cancer by 44%

• Promote healthy hair and nails: Eggs have a high sulfur content and contain many vitamins and minerals.

• Raise HDL: High Density Lipoprotein also known as the “Good Cholesterol”. People with higher levels of HDL can reduce their risks of heart disease, stroke and other health problems. Eating 2 eggs a day for 6 weeks can raise HDL levels by around 10%

• Highly Fulfilling: Eggs are a high protein food so they will leave you feeling full for a longer period of time.

• Eggs are convenient: Not only are eggs easy to make, but there are a ton of different ways to make them!

Easy Ways to Eat Eggs

• An omelet with some fresh veggies

• Scrambled Eggs

• Hard Boiled Eggs make a great snack throughout the day and can keep in the fridge for a week

Healthful Heart:

Compared to those who do not eat any fish, research has depicted that salmon eaters have a 4% lower systolic, diastolic, and blood pressure. They also have lower amounts of bad cholesterols and triglycerides, and have been proven to have lower risks of coronary heart disease (CHD). The amino acids within salmon repairs damage done to the tissues in the heart by preventing arteries from hardening.

Mends Memory:

Significant improvement of cognitive function was also noted when research was conducted on patients who suffer from mild symptoms of cognitive impairment such as mild Alzheimer’s disease. The omega-3 fatty acids have also proven to decrease the loss of neurons, dementia, and decline of memory.

Motivates Metabolism:

Recent research has proven that the omega-3’s that are present in foods such as salmon have yielded “improvement of the function of tissues involved [in] the development of obesity and the metabolic syndrome, as adipose tissue, the liver and skeletal muscle”. Omega-3’s help your metabolism fight off chronic inflammation, which, if not controlled, can lead to serious health issues.

Duels Depression:

One study suggests that consuming foods high in omega-3’s helps with depression. Omega-3’s lowers the inflammation in the brain that causes despondency and anxiety.

Eye Enhancer:

Consuming salmon might have the ability to decrease macular degeneration, loss of vision, and dryness of the eyes. High levels of omega-3 fatty acids and amino acids are accountable for these ocular benefits.

Better Bones:

Regularly eating salmon can also have the power to lower your risk of developing diseases related to the bones and joints such as osteoporosis and arthritis. The omega-3 fatty acids in wild salmon produce these beneficial health effects by raising the calcium in your bones, which makes them much stronger.

Counteracts Cancer:

Increased amount of these polyunsaturated fatty acids, which can be found in wild salmon, can show a significant decrease in the risk of developing colorectal cancer. Some studies have also suggested the protective effect of these omega-3’s on prostate and breast cancer.

Attacks Autoimmune Disease:

Including salmon and other foods that are high in omega-3’s every week have been evident in fighting autoimmune diseases such as childhood and the risk of developing latent autoimmune diabetes in adults (LADA). There is also much scientific evidence depicting the impact of omega-3’s on autoimmune diseases such as lupus, Crohn’s disease, multiple sclerosis, psoriasis, and rheumatoid arthritis.

Anti-Asthma:

Upping your intake of wild salmon helps those who suffer from asthma. Recent research points to a link between the powerful poly-unsaturated fatty acids present in salmon and a lower risk of asthma in young adults.

Super Sleep:

Salmon contains many omega-3’s, but these fatty acids also include DHA and EPA. which are extremely important compounds for your body. Studies have even proven the beneficial effect these compounds may have on your sleep schedule, stating that those suffering from sleep apnea have improved their quality of sleep. DHA and EPA also benefit children with ADHD.

Boosts Immune System:

These two citrus fruits are packed with Vitamin C, a powerful immune booster. You need to consume vitamin C in your diet, as your body doesn’t produce it on its own. Vitamin C aids the immune system by attacking the nucleic acid of virus cells and also obliterating bacteria. A 2009 study showed that Vitamin C helps in reducing the duration of the common cold.

Helps Prevent Asthma: 

For millennia, people have drunk lemon juice to prevent and treat asthma. The high concentrations of vitamin C and anti-oxidants are the primary factor behind the juice’s benefits for asthma. Vitamin C boosts the immune system, helping a person become more resistant to external factors that trigger an asthma attack. It also helps the lungs breathe easier.

Increase Iron Absorption: 

The mineral iron is vital because it helps the blood carry oxygen to the cells and produces energy for regular cell function. Both the citric acid and vitamin C found in lemons and limes facilitate your body’s absorption of non-heme iron, which is the iron found in plant-based foods. So next squeeze some lemon juice on your next salad, spinach, or grilled veg!

Helps Fight Cancer: 

Lemon peels contain a high dosage of a terpene compound called d-limonene. In lab studies with animals, d-limonene had a considerable positive effect on cancer cells. More recently, in a study conducted by the University of Arizona on a group of 43 women with operable breast cancer, those given 2 grams of limonene daily showed a 22% reduction in the expression of tumor markers. Another study linked citrus peels to a reduced risk of cancerous skin cells.

Better Complexion:

Lemons, limes, and oranges all contain collagen, a nutrient crucial to achieving younger, wrinkle-free skin. Collagen delays the aging process and tightens your skin. The vitamin C present in citrus also naturally brightens skin with regular intake. Just take caution when applying directly to the skin, as it can permanently lighten the skin and can lead to brown spots with direct sun exposure.

Lowers Risk of Stroke and Lowers Blood Pressure:

A study found that an ingredient in citrus fruit called auraptene lowers blood pressure in rodents bred with hypertension. Lemons are an age-old staple of eastern medicine, which prizes them for keeping blood vessels soft and pliable, which reduces blood pressure.

Assists Nervous System:

Lemons and limes are high in potassium, which is crucial to nervous system health. Low levels of potassium in the blood can cause anxiety and depression. The nervous system also needs an adequate amount of potassium to send sustainable signals to the heart.

Highly Alkalizing:

Citrus fruits are acidic outside of the body. But once they are fully metabolized, the lemon/lime’s minerals are dissociated in the bloodstream. This raises the pH of body tissue above 7, making the body more alkaline. We wrote an article here about the top 10 health benefits of alkalinity.

Is a Powerful Anti-Viral and Anti-Inflammatory:

Lemon and lime juice are proven antibacterial and antiviral. They have powerful antiviral properties on the mucous membranes in the nose and throat when ill, and boost the immune system internally. For centuries, people have used lemon juice to speed up the recovery from canker sores. In addition, the fruits’ anti-inflammatory properties help fight respiratory tract infections, sore throats and inflammation of the tonsils.

Helps Relieve Constipation:

The citric acid in limes and lemons aid with digestion because it interacts with other enzymes and acids which stimulate the secretion of gastric juice and promote digestion. Lemon essential oil is slightly different than lemon juice, and is a much more concentrated version that has long been touted as an alternative medicine, especially used with digestion and constipation. The bile production that lemon induces can also increase intestinal peristalsis.

Eliminates bad breath: Gargle apple cider vinegar as a mouth wash to eliminate bacteria that causes bad breath.

Weight loss: Drinking apple cider vinegar can help you feel more full. A study has shown acetic acid found in apple cider vinegar slows fat accumulation.

Boosts energy: The amino acids contained in apple cider vinegar acts as an antidote. The potassium and enzymes may numb the tired effect.

Could lower cholesterol: A 2006 study found that acetic acid in the vinegar lowered cholesterol in rats.

Fights diabetes and lowers blood sugar: Vinegar can improve insulin sensitivity during a high-carb meal and drastically lower blood glucose and insulin responses. Study shows that two tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by four percent.

May protect against cancer: Some studies show that vinegar can kill cancer cells and even shrink tumors. Some observational studies show that ingesting vinegar is linked to decrease esophageal cancer in China.

Helps with heartburn and acid reflux: Apple cider is filled with antibiotic properties which helps with people who have very little acid in the stomach.

Detoxifies the body: It can help promote circulation and detoxify the liver. The acid in apple cider can also bind to toxins which can assist in removing toxins from the body.

Deodorizes the body: Apple cider vinegar can help fight the odor bacteria. Just apply a little but under your arms.

Balances pH levels: Despite the fact the apple cider tastes acidic, it actually neutralizes the body making your pH level more basic (higher alkaline). Studies show that people who eat a diet with more alkaline have better bone health.

Here is a list of 10 health benefits associated with Celery Juice:

Celery juice is high in Vitamin C: Vitamin C, also known as ascorbic acid, is a micronutrient that is essential for your immune system, it is also involved in many bodily functions such as the formation of collagen, absorption of Iron and, maintenance of cartilage, bone, and teeth. Consuming regulated amounts of Vitamin C can reduce the risk of chronic disease by boosting the immune system.

Celery Juice has high anti-inflammatory effects: Diseases like arthritis, heart disease, acne, and eczema are caused by inflammation. Celery is heavily loaded with polysaccharides, antioxidants, and phytosterol which are key elements in eliminating free radicals in the body that can cause inflammation, hence the anti-inflammatory effect.

Can help fight and potentially prevent cancer cells: Celery juice contains bioactive flavonoids. Flavonoid is a phytochemical found in plants that act as an antioxidant in the human body. Along with reducing the risk of cancer, Bioactive flavonoids also reduce the risk of numerous cardiovascular disease.

Celery juice is high in Vitamin K: As we age we lose bone mass, and an imbalance of hormones prompted by menopause in women causes osteoporosis, the deterioration of bone mass. Both aging and imbalance of hormones promote weak and brittle bones in adults. Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting, bone metabolism and regulating blood calcium levels. In other words, Vitamin K promotes general bone and heart health.

Improves digestion and cures bloating: Salt causes the body to retain water, especially in the abdominal area, this in return induces bloating. Celery juice has diuretic properties, a diuretic is anything that promotes diuresis, the increased production of urine, and excretion of salt. The excretion of salt and water decreases bloating, resulting in a healthy functioning digestive system.

Promotes a Healthy Heart: Consumption of celery juice can prevent stroke, plaque buildup in arteries, and hypertension. Hypertension may increase the risk for coronary heart disease but the high amount of Vitamin K and Calcium in celery juice has antihypertensive properties. The antihypertensive properties trigger a muscle relaxant effect which can control blood pressure.

Can aid in weight loss: Celery Juice is low in calories and contains the necessary vitamins and minerals to regulate fat production. It is also nutrient dense, meaning that it provides, antioxidants, electrolytes, vitamins, and minerals- with very little calories. In order to get the full effect, it is recommended that you drink celery juice in the morning on an empty stomach, it allows for superlative digestion and absorption.

Purifies and Detoxifies the bloodstream: Celery Juice has detoxifying properties and contains coumarin which promotes the activity of white blood cells and assists the vascular system. The sodium found in celery maintains the fluidity of the blood, it prevents blood from thickening. As stated earlier Vitamin A, K, C, iron, and magnesium are all properties found in celery juice. These are vitamins and minerals that combine together and help nourish the red blood cells in the body. This in return can help those who suffer from anemia, and arthritis.

Helps prevent Urinary tract infections (UTI’s): Celery Juice helps increase urine production and decreases uric acid. High levels of uric acid are known as Hyperuricemia and can generate diseases like gout, and kidney failure. Gout results in painful joints that accumulate urate crystals. Drinking Celery juice can prevent bacterial infections in the digestive tract and reproductive organs.

Prevents Liver Disease:  There are more than 500 vital functions associated with the liver. It is an important organ in the body that aids in Bile production, Excretion of cholesterol, drugs, and hormones, it also metabolizes fat and proteins. Alcohol hepatitis, cirrhosis of the Liver, Hepatitis B and C are all diseases that affect the liver and can promote liver failure. Regular consumption of celery juice can protect liver health and prevent these liver diseases.

Luckily, a bunch of celery is typically not expensive, and a juicer runs from about $20 to $100. The many health benefits associated with celery juice is worth the price, enjoy your celery juice and invest in your health today!

• High in Nutrients: Yogurt is a good food choice because of its high nutrient content. It is a source of calcium, potassium, protein, and vitamin B12. These nutrients and minerals are important for overall health and energy. The calcium in yogurt is beneficial for bone strength, the protein aids in quicker recovery from injury or soreness, and potassium aids in fluid balance and metabolism.

• Good for gut health: Yogurt is known for containing probiotics, which are bacteria or yeasts that have a positive impact on overall health. Probiotics are known to strengthen and improve the health of the digestive tract. Yogurt naturally contains probiotics and some brands even add more, so “good” bacteria can enter your gut, creating a healthy internal flora, which enhances your body’s ability to fight off infections more efficiently. Read our article on the health benefits of probiotics for more information!

• Boost Immune System: Yogurt has a positive effect on the immune system that is directly related to the probiotics in them. These probiotics stimulate the immune system & because there are already “good” bacteria in your body, it strengthens your body to be able to fight off infections. 

• Reduces allergy symptoms: The consumption of probiotics and helpful bacteria reduces the number of antibodies produced in response to an allergic reaction. In a more general sense, probiotics help balance the immune system so allergy symptoms are more regulated/mild. 

• Reduces risk for osteoporosis: Since yogurt is high in calcium and vitamin D, it aids in building bone strength. Calcium directly enhances bone health and vitamin D increases the absorption of calcium into the body. Combined, the bones become stronger with minerals and are less likely to fracture or break. Therefore, one of the major benefits of eating yogurt is the reduction in the risk of developing osteoporosis. 

• Benefits heart health: Yogurt has also been seen to lower blood pressure, cholesterol, and overall heart health in the body. In a study by the Nurse’ Health Study, hypertensive female participants who consumed 2 or more yogurt servings per week were found to have a 17% lower cardiovascular risk compared to those with 1 or less yogurt serving/month. Additionally, the same study performed by the Health Professionals Follow-up Study found that hypertensive men were found to have a 21% lower cardiovascular risk. These findings show that regular yogurt consumption has positive effects with regard to heart health.

• Promotes weight management: Yogurt can be used to enhance weight loss or weight management. The reasoning behind this is because of its high protein content, which is a filling nutrient. The combination of protein and calcium also activates the appetite suppressing hormones, allowing food intake to be controlled and lessened. In a study published in the European Journal of Nutrition, it was found that there was a general relationship between regular yogurt consumption within typical dietary patterns inversely related to the risk of obesity. 

• Reduces risk of cancer: Yogurt naturally has anti-carcinogenic components and therefore is known to reduce the risk from cancer. Yogurt specifically protects the body from bladder, colon, and breast cancer! In a study performed by researchers from Harvard T.H. Chan School of Public Health in Boston, MA , it was found that men who consumed two or more servings a week of yogurt were 19% less likely to develop precancerous growths in the bowel than men with no yogurt consumption.  

• Aids in muscle building: Yogurt can also help build muscle mass! Since yogurt has a high protein content, it easily functions as a muscle builder. Yogurt is especially helpful for building muscle because it is a complete protein, meaning it contains all of the essential amino acids. 

• Source of energy: Yogurt can also be used as an energy booster or a pre-workout snack! Yogurt contains carbohydrates, specifically lactose, that is easily broken down and used for energy by the body. Yogurt contains carbohydrates but also includes protein- which slows the absorption of lactose down, allowing a longer energy source. 

Avocado

When it comes to introducing solid foods to your little one, avocados are a fantastic choice. These creamy green fruits are not only delicious but also packed with essential nutrients and healthy fats that support your baby’s growth and development. Mashed avocado is a great first food option due to its smooth texture and mild flavor, making it easy for babies to swallow and digest. It provides a good source of monounsaturated fats, which are important for brain development, as well as vitamins such as vitamin E, C, and B6. Additionally, avocados offer dietary fiber that aids in healthy digestion. So go ahead and introduce this nutrient powerhouse to your baby’s palate, and watch them enjoy the creamy goodness while reaping its numerous benefits.

Sweet Potato

Sweet potatoes are a fantastic choice that combines great taste with excellent nutrition. These vibrant orange tubers are rich in essential vitamins and minerals, making them an ideal food for your baby’s growth and development. To prepare sweet potatoes for your baby, simply steam or bake them until they are soft and tender. Once cooked, mash or puree the sweet potato into a smooth consistency suitable for your baby’s stage of eating. Sweet potatoes are not only naturally sweet and delicious but also packed with important nutrients such as vitamin A, vitamin C, and potassium. They also provide dietary fiber, which aids in healthy digestion. By introducing mashed or pureed sweet potatoes to your baby, you are providing them with a nutrient-dense food that supports their overall health and well-being.

Banana

Bananas are a top choice that both you and your baby will love. This versatile fruit is not only naturally sweet and easy to mash, but it also offers a host of health benefits for your baby’s growing body. Bananas are rich in potassium, a mineral that plays a crucial role in maintaining healthy blood pressure levels and supporting proper heart function. Additionally, they are a good source of dietary fiber, which aids in digestion and helps prevent constipation in babies. The soft texture of mashed bananas makes them perfect for babies who are just starting to explore solid foods. Whether served on its own or mixed with other pureed fruits, bananas are a nutritious and delicious addition to your baby’s diet. So, grab a ripe banana, mash it up, and watch your little one enjoy this nutritious treat packed with potassium and fiber.

Carrots

Carrots are a vibrant and nutritious option that you won’t want to miss. Packed with essential vitamins and minerals, carrots offer a multitude of health benefits for your baby’s growing body. To prepare carrots for your baby, simply steam or boil them until they become soft and tender. Once cooked, you can puree or mash them into a smooth consistency that is suitable for your baby’s stage of eating. Carrots are particularly known for their high content of vitamin A, a vital nutrient that supports healthy vision, immune function, and cell growth. By including pureed carrots in your baby’s diet, you are introducing them to a powerhouse of nutrients that contribute to their overall well-being. So, steam up some carrots, puree or mash them, and watch your little one enjoy this vibrant vegetable packed with vitamin A goodness.

Peas

Peas are a wonderful choice that brings a burst of color and nutrition to their plate. These tiny green gems are not only visually appealing but also offer a range of health benefits for your baby’s development. To incorporate peas into your baby’s diet, simply cook them until they are soft and tender, and then mash or puree them to a texture suitable for their eating stage. Peas are a great source of plant-based protein, which is essential for your baby’s growth and muscle development. They also provide dietary fiber, aiding in healthy digestion and promoting regular bowel movements. Additionally, peas are rich in essential vitamins, including vitamin A, vitamin C, and vitamin K. By introducing mashed peas to your little one, you’re not only providing them with a tasty and visually appealing food but also offering a nutritious package of protein, fiber, and essential vitamins. So, give those peas a gentle cook, mash them up, and watch your baby explore the goodness of these nutrient-packed green wonders.

Oatmeal

Oatmeal is a wholesome and nutritious choice that can kickstart their day with a nourishing breakfast. Starting with plain oatmeal allows you to customize the flavors and textures to suit your baby’s preferences and developmental stage. To prepare oatmeal for your baby, cook it according to the package instructions and blend it to a smooth consistency. This ensures that the oatmeal is easily digestible and safe for your baby to consume. Oatmeal is a great source of complex carbohydrates, providing sustained energy for your baby’s active day ahead. It is also rich in dietary fiber, promoting healthy digestion and supporting regular bowel movements. Additionally, oatmeal contains essential nutrients like iron, which is crucial for your baby’s cognitive and physical development. By incorporating plain oatmeal into your baby’s breakfast routine, you’re not only introducing them to a nourishing food but also setting a healthy foundation for their overall growth and well-being. So, cook up some oatmeal, blend it to a smooth consistency, and watch your little one enjoy this nutritious breakfast option that’s packed with wholesome goodness.

Applesauce

Homemade unsweetened applesauce is a delightful option that brings a host of benefits to the table. This smooth and velvety puree is not only gentle on your baby’s delicate stomach but also packed with vitamins and antioxidants. Making your own applesauce allows you to control the ingredients, ensuring that no unnecessary sugars or additives are included. Applesauce is easily digestible and can be introduced early on in your baby’s food journey. It provides a good source of vitamins, including vitamin C, which supports a healthy immune system, and antioxidants, which help protect against cell damage. The natural sweetness of apples makes applesauce appealing to babies, and the smooth texture is easy for them to swallow. By offering homemade unsweetened applesauce, you’re providing your little one with a nutritious and flavorful option that nurtures their growing body. So, peel and core some apples, cook them down to a soft texture, and blend them into a smooth applesauce that will leave your baby eager for more while reaping the benefits of vitamins and antioxidants.

Plain Yogurt

Plain yogurt is a fantastic choice that combines creamy goodness with important nutritional benefits. Opting for whole milk plain yogurt without added sugar ensures that your baby receives the maximum health benefits. Plain yogurt is not only a good source of calcium, which is crucial for strong bones and teeth, but it also contains beneficial probiotics. Probiotics promote a healthy gut by supporting the growth of beneficial bacteria, which aids in digestion and supports the immune system. Additionally, yogurt provides protein, vitamins, and minerals that contribute to your baby’s overall growth and development. The creamy texture and mild taste of plain yogurt make it appealing to babies, and it can be served on its own or mixed with pureed fruits for added flavor. By incorporating plain yogurt into your baby’s diet, you’re introducing them to a nutritious food that supports their bone health, digestion, and immune system. So, choose a high-quality whole milk plain yogurt, free from added sugars, and watch your little one enjoy the delightful taste and nutritional benefits of this versatile dairy treat.

Butternut Squash

Butternut squash is a delicious and nutrient-rich option that deserves a spot on your baby’s plate. This versatile winter squash is not only packed with vitamins and minerals but also has a naturally sweet and appealing taste. To prepare butternut squash for your baby, simply steam or bake it until it becomes tender and soft. Once cooked, you can easily puree or mash it into a smooth consistency suitable for your baby’s stage of eating. Butternut squash is particularly rich in vitamin A, providing a boost to your baby’s vision and immune system. It also contains vitamin C, which supports overall health and helps the body absorb iron. Additionally, butternut squash offers dietary fiber, promoting healthy digestion and regular bowel movements. By introducing pureed or mashed butternut squash to your baby, you’re providing them with a vitamin-rich food that supports their growth and well-being. So, steam or bake some butternut squash, puree or mash it, and watch your little one relish in the nutritious goodness of this vibrant and tasty vegetable.

Rice Cereal

Rice cereal often takes the spotlight as a recommended first food. This gentle and easily digestible option is a popular choice for its simplicity and nutritional benefits. Rice cereal is typically made from finely ground rice grains, creating a smooth texture that is suitable for babies who are transitioning from a liquid diet. What makes rice cereal particularly advantageous is its iron content. Many rice cereals are fortified with iron, a vital mineral that supports your baby’s cognitive development and overall growth. Iron is essential for the production of hemoglobin, which carries oxygen to the body’s cells.

Native to Africa, Asia, and Europe, mint can be found in every corner of the world. It has a fresh, crisp flavor that gives cocktails an extra kick and adds a cool twist to dishes. But there’s more to mint than just its taste—there are tons of health benefits that go along with it! Check them out here:

Aids Digestion

Mint can help most, if not all, stomach problems you may be dealing with. Menthol, the active oil found in mint leaves contains antiseptic and antibacterial properties that help relieve digestive problems. For example, if you deal with irritable bowel syndrome, peppermint oil has been found to help with its symptoms. Another example would be indigestion. Menthol was found to help speed up digestion and relieve any symptoms that go along with indigestion.

Packed with Nutrients

Mint is a tiny powerhouse. Although usually eaten in small amounts, contains many rich nutrients, including fiber, vitamin A, iron, manganese, and folate. It’s also jam-packed with antioxidants that protect you from free radicals that can be causing harm to your body. Because of its fiber and iron, it’ll help keep your digestive system running smoothly and make sure you’re getting all the nutrients you need to stay healthy.

Asthma

The menthol found in mint works as a decongestant. When helping relieve symptoms of asthma, mucus that is built up in the lungs will loosen and the swollen membranes in the nose shrink, allowing for easier breathing. When relieving symptoms of asthma, you can do this with natural leaves or an essential oil.

Boosts Immune system

Other nutrients that mint contains include phosphorus, calcium, and vitamins C, D, and E, which all work together to build a strong immune system. Ingesting mint leaves can leave you feeling healthier and help with any other ailments such as digestive problems, asthma, and other sicknesses. 

Helps Fight the Common Cold

Ever wondered why your Vicks Vapor Rub was scented with mint? You guessed it! As stated with asthma, mint reduces congestion. While clearing congestion in your nose, throat, and lungs, its anti-inflammatory properties also help with a cough that can be causing irritation. 

Brain Boost

Ingesting mint and using essential oils of mint has been found to help improve brain function. One study found that those who smelled peppermint oil before a test improved their memory. Another study found that smelling peppermint oil while driving increased focus and decreased stress, fatigue, and frustration.

Helps Curb Headaches

Menthol has been found to ease pain. With this, mint is a great way to relieve yourself of headaches that can be causing discomfort. In fact, peppermint is one of the most common essential oils for headaches. A study was done to find the effect of peppermint oil on acute headaches and the results are promising.

Acne Reduction

Thanks to its antibacterial and anti-inflammatory properties, mint is a great way to calm your skin of any irritated acne. Containing high amounts of natural salicylic acid, these are great properties that help fight against blemishes. Studies have been done to see the effectiveness of mint on acne, and positive conclusions have been drawn.

Oral Care

We all know that the most common flavor for oral hygiene products is mint! Mint toothpaste, flavored floss, mouthwash, tablets, and gum are all great ways to get your breath back in check after eating some powerful-smelling foods. Helping with oral problems such as ‘halitosis’ (bad breath), mint has been found as a great option for helping this problem.

Soothes Breastfeeding Discomfort

When breastfeeding, many women can experience pain due to sore nipples. Studies conducted have found the benefits of mint on those who are breastfeeding. One example would be a study that found that applying peppermint water to the nipples after breastfeeding helps relieve any pain- better than applying breastmilk around the area (a common aid). Continuing, another study found pain and nipple cracks decreased with those who used mint essential oils on the area.

Here are our top 10 health benefits of dark chocolate.

• Rich in nutrients – Chocolate with a high content of cocoa is loaded with nutrients, including a soluble fiber while also rich in iron, magnesium, copper, manganese, and potassium. Dark chocolate also contains a slight amount of mono- and polyunsaturated fats – good fats – which are shown to reduce cholesterol levels and decrease the risk of heart disease.
• Improve blood flow – Antioxidants in dark chocolate stimulate the lining of the arteries creating a gas, which sends a signal to the arteries causing them to relax, enabling blood to flow easier. Having the blood flowing smoothly, it gets to all the body parts delivering the nutrients and oxygen with no complications.
• Lowers blood pressure – Those same antioxidants that help improve the blood flow are the ones that also decrease its resistance, and consequently eases the blood pressure in small amounts against the arteries. Even though it releases the pressure just a little bit, in time that is a big benefit for your heart. High blood pressure is always linked to heart diseases, so lowering it little by little is a good way to eliminate risks.
• Cuts down risks for heart disease – Eating dark chocolate a few times a week should cause much less cholesterol to lodge in the arteries and a lower risk of heart disease over the long term. There are studies that revealed that eating chocolate two or more times per week greatly lowered the risk of having calcified plaque in the arteries. Eating chocolate less frequently had no effect, so regular consumption of dark chocolate can, in fact, reduce the risk of heart disease.
• Raises good cholesterol and lowers bad cholesterol – The compounds in dark chocolate appear to be highly protective against the oxidation of LDL cholesterol, the bad cholesterol. It lowers the chances of LDL to get oxidized. When LDL oxidizes, it has reacted to free radicals, which makes the particle reactive and capable of damaging other tissues.
• Promotes weight loss – Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety than its lighter-colored sibling because it reduces cravings for sweet, salty, and fatty foods. So if indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general.
• Prevent diabetes – Dark chocolate reduces insulin resistance. In a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. The flavonoids, which are the antioxidants in dark chocolate, create a gas called nitric oxide that helps control insulin sensitivity.
• Helps brain function – Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease. Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.
• Protects against the sun –The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. If you are out in the sun, dark chocolate can reduce or prevent your chances of getting sunburned. Also if you were to get sunburned, eating dark chocolate can help your skin heal quicker.
• Reduces stress –If you are one of those chocolate lovers, you know that feeling of happiness and guilt when you put in your mouth that piece of flavorful candy. Now imagine that same feeling but without the guilt! You can achieve that with dark chocolate because now you know that it is better for your health and has much more benefits than regular or milk chocolate. There have been studies were people that ate dark chocolate showed a decreased amount of stress hormone levels.

• Type II Diabetes: A diabetic study concluded that kombucha slowed the digestion process of carbs in rats and resulted in reduced blood sugar. Green tea has also shown to help reduce blood sugar levels along with the other many health benefits of consuming green tea. This fermented tea is a healthy and tasty alternative to sugary sodas for those with diabetes.

• Weight Loss: One of the major benefits of drinking kombucha is the probiotics and acetic acid that can aid with weight loss. Acetic acid has been studied to reduce hunger, bloating, and body weight by stopping your body from turning food into fat. The overload of probiotics allows the fat to be burned faster and thus resulting in weight loss.

• Energy Boost: Many athletic enthusiasts who drink Kombucha say it improves energy levels during exercise. Kombucha can also be drunk as a post-workout recovery to relieve joint pain and inflammation. It contains minimal amounts of alcohol and many vitamins which can reduce stress and stimulate positive feelings.

• Boosts Immune System: Due to its positive effect on digestive health, Kombucha helps improve the immune system. In a study, the combo of healthy components like vitamins, antioxidants, and probiotics showed that kombucha created a stronger immune system.

• Sleep Quality: Kombucha contains healthy beneficial enzymes that can process undigested foods that can cause an imbalance of bad bacteria and GI distress. The beneficial enzymes in Kombucha can help improve sleep quality by improving your digestive system.

• Heart Health: Did you know that at least half a cup of Kombucha can help reduce your chances of a heart attack? It can lower your triglycerides and raise your HDL (good cholesterol). The positive heart health results are due to kombucha containing gallocatechin which is known for lowering cholesterol.

• Mental Health: Kombucha is made up of many vitamins, including B vitamins that have been shown to help fight mental disorders like depression. It also contains vitamin C, which can help reduce and repress cortisol levels. High cortisol levels have been known to contribute to depression, hypertension, and impaired mental clarity.

• Liver Health: Kombucha contains many antioxidants that help battle against certain molecules that can damage healthy cells. These same antioxidants help improve liver function to eradicate certain toxins from the body and minimize inflammation.

• May help fight cancer: Although there is not much evidence regarding how kombucha can fight cancer, current studies show great promise. Several studies show that kombucha helps reduce growth and limits the survival rate of cancer cells.

Nutrient Rich: Brussel sprouts are packed with vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients support a variety of bodily functions, from immune system function to bone health. With so many nutrients packed into a small package, it’s no wonder that brussels sprouts are considered a superfood by many nutrition experts. Read more about other superfoods to add to your grocery list.

High in Fiber: Brussel sprouts are an excellent source of dietary fiber, with one cup containing 4 grams of fiber. This fiber can help promote digestive health and keep you feeling fuller for longer, which may aid in weight management. Gut bacteria are tied to positive mood, immunity, and anti-inflammation, according to Harvard University’s School of Public Health.

Low in Calories: Despite their many nutritional benefits, Brussels sprouts are also low in calories, with one cup containing just 56 calories. This makes them a great option for those looking to lose weight or maintain a healthy weight. So, if you’re looking for a healthy and filling vegetable to add to your meals, consider giving Brussels sprouts a try!

Antioxidant Properties: Brussels sprouts contain antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause oxidative stress and lead to chronic diseases such as cancer and heart disease. Read more about foods that protect you from free radicals.

According to the U.S Department of Agriculture (USDA), Brussels sprouts contain more than 70 milligrams of vitamin C. Additionally, according to the Academy of Nutrition and Dietetics, vitamin C is an antioxidant nutrient. Vitamin C also aids in tissue repair and growth. It is required for the development of bones, teeth, skin, and cartilage.

Anti-Inflammatory Properties: In addition to their antioxidant properties, Brussels sprouts also have anti-inflammatory properties. This means they may help reduce inflammation in the body, which is linked to a variety of chronic diseases. In a study published in March 2014 in the Journal of the Academy of Nutrition and Dietetics, people who consumed more cruciferous veggies had lower levels of inflammation in their blood and urine.

Improve Blood Glucose Levels: Some studies have suggested that Brussels sprouts may improve blood sugar control, potentially reducing the risk of type 2 diabetes. This may be due to their high fiber content and low glycemic index.

Brussels sprouts use their antioxidant power not only to protect against cancer and heart disease but also against diabetes. A 2016 study published in Primary Care Diabetes showed that an increased intake of cruciferous vegetables leads to a decreased risk of diabetes.

Supports Heart Health: The fiber, potassium, and antioxidants in Brussels sprouts may all contribute to heart health. Fiber can help lower cholesterol levels, while potassium can help regulate blood pressure. Antioxidants can help protect against damage to blood vessels.

Versatile in the Kitchen: Brussel sprouts are a versatile vegetable that may be prepared in a number of ways, including roasting, steaming, and sautéing. This means you may use them in a variety of cuisines and choose a preparation method that suits your tastes.

Boost Immune System: Vitamin C, which is abundant in Brussels sprouts, is important for immune system function. It helps support the production of white blood cells, which fight off infections and illnesses. By incorporating Brussels sprouts into your diet, you can provide your body with the essential nutrients it needs to support a strong and healthy immune system.

Support Brain Health: Research has suggested that the nutrients in Brussels sprouts may support brain health. For example, vitamin K has been linked to improved cognitive function, while folate is important for neurological development.

Brussels sprouts may benefit brain function in a variety of ways. Vitamin K is one of the important minerals contained in Brussels sprouts, and it has been linked to increased cognitive performance and brain health. Furthermore, Brussels sprouts are high in folate, a B-vitamin that is essential for neurological development and has been shown to improve brain function in older persons. While more research is needed in this area, including Brussels sprouts in your diet could be a simple method to improve brain health and cognitive function.

Brussels sprouts are a nutritious and versatile vegetable that can offer a range of health benefits. From supporting heart health to boosting immune system function, there are many reasons to incorporate these mini cabbages into your diet. So why not give them a try and see if you can discover a new favorite vegetable?

• Energy booster: Honey is a great all-natural source of energy with just 17 grams of carbohydrates per tablespoon. Because it is natural unprocessed sugar, even the most sensitive stomachs can digest it. The fructose and glucose directly enter the bloodstream and deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source during a workout, especially in longer endurance exercises.
  

• Allergy relief: If you’re one of the millions of Americans who suffer from allergies, try buying some local organic honey! Because local bees pollinate the local flowers you are probably allergic to, their nectar will contain small amounts of pollen, which in small amounts of it, allow the body to trigger an immune response that produces antibodies to the pollen. This means a less allergic response.

• Anti-inflammatory: The Ancient Greek physician and herbalist Dioscorides recognized the anti-inflammatory properties of honey, writing that honey is “good for sunburn and spots on the face” and that “honey heals inflammation of the throat and tonsils”.

• Boosts athletic performance and recovery: Recent research has shown that honey is an excellent ergogenic aid and helps in boosting athletic performance. Honey aids in maintaining stable blood sugar levels facilitates muscle recuperation and glycogen restoration after a workout and also regulates the amount of insulin in the body.

• Natural antiseptic: When applied topically, honey releases slowly hydrogen peroxide (H2O2), an antibacterial, antimicrobial, and antiseptic compound produced from an enzyme, disinfecting the wound, killing the germs and healing the broken skin. Scientific evidence shows that most strains of harmful bacteria die in the presence of oxygen or hydrogen peroxide.

• Wound and skin ailment healing: The healing property of honey is due to the fact that it offers antibacterial activity, maintains a moist wound condition, and its high viscosity helps to provide a protective barrier to prevent infection. Today, clinical observations have documented honey’s effectiveness in treating cuts, burns, insect bites, yeast infections, various skin conditions such as eczema and psoriasis, and fungal infections from athlete’s foot to ringworm.

• Remove free radicals from the body and boosts the immune system: Because honey contains nutraceuticals, it is a great source for binding to free radicals and toxins in the body and eliminating them. For these same reasons and its anti-microbial properties, it is excellent at boosting the body’s natural immune system.

• May aid in healthy weight management: In moderation, honey can help digest stored fat within the body. If consumed with lemon and/or cinnamon, improved weight loss can be noted (with a healthy diet and exercise!)

• Sleep Aid: Honey can be a health aid for sleepless nights. Honey releases serotonin in the body — a neurotransmitter that improves mood and happiness. The body then converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep.

• Memory Booster: Honey is chock-full of antioxidants that may help prevent cellular damage and loss in the brain. A 2011 study published in Menopause found that when postmenopausal women took a daily spoonful (20 g) of Malaysian honey, they had boosted memory, which could be used as an alternative therapy for the hormone-related intellectual decline. After four months of the study, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Kefir is a yogurt-like dairy product that can easily be included in almost any diet. Kefir has less lactose than other dairy products, in fact, there is such a low lactose content that even people with lactose sensitivities may be able to consume it. Kefir can be found in almost any grocery store and is pretty affordable. The great health benefits in this article show the value of kefir.

Promotes strong bones

Kefir is a dairy product that is low in lactose, but very high in calcium. Calcium is a major component in bone growth and regrowth, so ensuring the sufficient daily amount of calcium is consumed is incredibly important for bone health.

Great probiotic

Kefir has a higher probiotic content than yogurt, so if you are looking for a simple, natural boost to your internal flora, look no further than kefir. Kefir may be one of the easiest ways to start taking probiotics and is kid-friendly due to the fact that it tastes good.

Helps promote good gut health

Kefir’s high level of probiotics makes it especially useful for promoting good gut health. The good bacteria in the kefir push out the bad bacteria that could cause a lot of painful and uncomfortable gut ailments and conditions.

Could be a good dairy source for people with lactose sensitivities

Since many people with lactose sensitivity or intolerance cannot consume regular dairy products, kefir may be a valuable addition to their diet. However, anyone with lactose sensitivity or intolerance should talk to their doctor before drinking kefir to ensure it is suitable for them.

Could lower cholesterol levels

A study from 2017 suggests that a high dairy diet actually lowers bad blood cholesterol levels, which can help to reduce the risk of cardiovascular disease. Kefir has a high level of calcium, which is what is most likely protects against cardiovascular disease risk factors, like high bad cholesterol levels.

Can help with blood sugar regulation

Kefir has been shown to regulate circulating blood sugar levels. Dairy products are actually well known diabetic-friendly food items because they are generally helpful in regulating blood sugar and kefir is no exception to this rule of thumb.

Kefir is a nutrient-dense food

Kefir is considered a nutrient-dense food because it has some important nutrients. Kefir naturally has calcium and potassium. Many store-bought versions are fortified with so much more, but be careful because some brands may have high levels of “hidden” sugars.

Acacia Gum
According to a 2021 health study, Acacia gum is a soluble fiber that helps regulate bowel movements and reduces cardiovascular risk factors. Acacia gum is derived from the Acacia tree, native to Africa and Australia. When consumed, it swells up to 20 times its size, adding bulk to the stool and making it softer and easier to pass. This helps prevent constipation and promote regularity.

Acacia gum acts as a laxative, naturally softening stools to relieve constipation without irritating the intestines. Its high viscous and gel-forming properties provide stool bulk, which helps stimulate bowel movements. When stools contain more bulk, the urge to have a bowel movement is greater. This helps prevent straining, pain, and difficulty having a bowel movement – common symptoms of constipation.

Acacia gum also works by increasing water retention in the stool, making feces softer and easier to pass. It may improve gut motility and digestion, speeding the movement of stools through the colon. Several clinical studies have found Acacia gum supplements reduced constipation and increased stool frequency, softness and ease of passage compared to a placebo.

For constipation relief, Acacia gum is best taken with plenty of water or other fluids to ensure proper hydration. The typical dosage recommendation is 250 to 500 milligrams of Acacia gum dietary fiber supplements, one to three times per day. Acacia gum chewing gum or candies can also provide benefits for constipation in between fiber supplement doses when staying well hydrated.

In summary, Acacia gum helps relieve constipation through its ability to add bulk to stools, improve water retention, increase gut motility and enhance digestion. By promoting more frequent, softer and easier bowel movements, Acacia gum helps maintain a healthy digestive tract and regularity.

Aloe Juice
Aloe juice serves as a stimulant laxative for those needing immediate constipation relief. A tried and true natural remedy, aloe contains anthraquinone glycosides that act as a natural laxative. These compounds work by irritating the colon, increasing peristalsis or contractions of the intestines. This helps loosen stools and promotes a bowel movement.

The anthraquinone glycosides in aloe, such as aloe-emodin, are very effective stimulants for the bowel. They work within 6-12 hours of consumption by directly irritating the colon. This irritation stimulates contractions that help move stools through the intestines, relieving constipation and producing a bowel movement.

Aloe juice is high in moisture, which also helps add bulk and softness to stools. Softer, more bulky stools are easier to pass, reducing straining and discomfort. Aloe juice provides an immediate laxative effect for acute constipation, but should only be used occasionally or intermittently due to the irritation it can cause, especially in high amounts or with long-term use.

Some key benefits of aloe juice for constipation include:

•It contains anthraquinone glycosides that irritate the colon to stimulate bowel movements.

•It adds moisture and softness to stools, making them easier to pass.

•It provides quick relief from constipation symptoms within 6-12 hours.

•It can be effective for constipation from a variety of underlying causes including diet, medication use, medical conditions, etc.

•The laxative effect avoids excess water loss unlike other stimulant laxatives.

•It is a natural remedy with no harsh chemicals, though still causes some irritation especially with frequent use.

•It may help improve bowel regularity and digestion with regular use, though is best used occasionally for acute constipation.

In summary, aloe juice works as a stimulant laxative to quickly relieve constipation through irritated and softened stools. Though irritating in high amounts or with long-term use, aloe juice can provide safe and effective relief as an occasional remedy for acute constipation or when needed as a supplement to diet and fiber changes. Used judiciously, aloe juice helps improve bowel movements and digestive health.

Digestive Bitters
Digestive bitters are alcohol-free herbal extracts that help stimulate digestion and relieve constipation. These herbs boost your digestive function by increasing the release of saliva, gastric juice, stomach acid, bile, pancreatic enzymes, and intestinal juices. And, bitters are a great remedy for bloating, gas, indigestion, flatulence and constipation.

Herbs commonly found in digestive bitters include bitter melon, dandelion, gentian root, licorice root, wormwood and peppermint. These herbs have natural laxative, diuretic and toning properties that can help relieve constipation in several ways:

•Increasing stomach acid and digestive juices. Herbs like gentian, dandelion and wormwood boost hydrochloric acid and pepsin in the stomach, helping to digest food more thoroughly. This improves absorption of nutrients and prevents hard, compacted stools.

• Stimulating bile production. Bile helps emulsify fats and absorb essential nutrients like fat-soluble vitamins A, D, E and K. Herbs like turmeric, dandelion and milk thistle stimulate bile flow, improving fat digestion and dropping cholesterol levels which can contribute to constipation.

•Adding bulk and moisture. Fiber from psyllium husk or peppermint leaves helps add bulk and softness to stools, making them easier to pass. The increased moisture prevents hard, dry stools. This provides gentle relief from constipation without irritating the intestines.

•Improving gut motility. Ginger, peppermint and turmeric have compounds that can help relax intestinal muscles, increase peristalsis and promote bowel movements. Gentle stimulation of gut motility helps stools progress through the colon for an easier bowel movement.

•Reducing inflammation. Some digestive bitters contain anti-inflammatory herbs like turmeric, boswellia and licorice root which help relieve inflammation in the intestines that can contribute to constipation. Reducing inflammation improves digestion and motility.

•Acting as a mild laxative. Herbs like aloe vera, cascara sagrada and frangula have natural laxative properties. Though mild, they help soften stools and stimulate bowel movements to relieve constipation. But these should only be used occasionally to avoid irritation or dependency.

In summary, digestive bitters work through several mechanisms to help relieve constipation in a gentle, supportive manner. They boost digestion, add bulk and moisture, improve gut motility, reduce inflammation and provide mild laxative effects. Used as directed, digestive bitters help promote regularity, soft stools and an easier time using the bathroom when suffering from constipation.

Ginger
Considered one of the healthiest spices on Earth, ginger is an effective natural remedy for constipation. Ginger has the digestive benefits of decreased constipation and bloating and increased microflora variation. If you don’t like the taste of ginger, consider applying some ginger oil to your stomach! A 2020 health study saw 60% of patients suffering from constipation benefit from the application of ginger oil on their abdomen twice a day. Ginger oil contains concentrated gingerol and other compounds that can help relax the intestines, reduce inflammation, stimulate digestion and improve gut bacteria when absorbed transdermally or through the skin. While ingesting ginger in food and supplements also helps, applying ginger oil may provide some additional relief for stubborn constipation.

Some key ways ginger helps relieve constipation include:

•Increasing gut motility. Ginger contains gingerol, a bioactive compound that helps relax intestinal smooth muscles and increase peristalsis or bowel contractions. This helps stools pass more easily through the colon, preventing hard, compacted stool buildup.

•Reducing inflammation. Ginger has anti-inflammatory properties that can help relieve inflammation in the intestines contributing to constipation. By reducing swelling, ginger improves digestion and bowel movements.

•Soothing digestive upset. Ginger helps settle an upset stomach and relieves nausea, gas and bloating which can make constipation symptoms worse. Ginger’s soothing effects improve digestion and comfort for easier bowel movements.

•Improving digestion. Ginger stimulates the release of saliva, stomach acid and digestive enzymes which help break down food more thoroughly. Better digestion means stools remain softer and more formed, easing their passage.

•Boosting gut bacteria. Ginger contains prebiotics that feed the good bacteria in your gut microbiome. A healthy gut flora aids digestion, absorbs nutrients, and produces some B vitamins and short-chain fatty acids needed for bowel health and regularity.

•Acting as a mild laxative. Ginger root has natural laxative properties that can help soften stools and promote bowel movements when needed. However, ginger laxatives should only be used occasionally to avoid dependence or irritation. Ginger is best used primarily to improve digestion and motility over the long-term.

In summary, ginger offers both ingestible and topical remedies for constipation. Consumed orally, ginger helps increase gut motility, improve digestion, reduce inflammation, soothe the stomach and boost beneficial gut bacteria. Applied topically as an oil, ginger provides direct absorption of compounds to help relax the intestines, relieve swelling and support digestive health for easier bowel movements and relief from constipation. Ginger is a very versatile natural remedy with significant benefits for digestive and gut health.

Fiber

Fiber is essential for digestive and gut health, as well as relieving constipation. There are two main types of fiber: soluble and insoluble. Both help add bulk to the stool, soften stools, promote regularity and provide other benefits, so eating a variety of both is ideal.

Soluble fiber, like acacia gum, helps soften stools and is prebiotic, feeding the good bacteria in the gut. This improves digestion, increases production of short-chain fatty acids, and boosts gastrointestinal motility naturally helping to prevent constipation. Sources of soluble fiber include acacia gum, oats, beans, lentils, prunes, and psyllium.

Insoluble fiber, such as wheat bran, helps promote stool bulking and bowel movements. It absorbs water to form a gel-like substance that adds bulk and softness to stools, making them easier to pass. Insoluble fiber also stimulates peristalsis, the movements of the intestines that push stools through the colon. Good sources include vegetables, fruits, whole grains, nuts, and seeds.

For those who can’t eat enough fiber through diet alone, fiber supplements are a great option to reach the daily goal. Popular supplements for constipation include psyllium husk, methylcellulose, calcium polycarbophil and polyethylene glycol. These provide bulk, softness and gentle stimulation for bowel movements without irritation.

Prebiotic and probiotic fibers work synergistically to promote gastrointestinal health and motility. Prebiotics feed the good bacteria in your gut microbiome, supporting digestion and nutrient absorption. Probiotics introduce beneficial bacteria directly, helping maintain the natural balance of bacteria and overall gut health.

Benefits of fiber for constipation relief include:

•It adds bulk and softness to stools, making them easier to pass.

•It promotes regular bowel movements and helps establish a consistent rhythm.

•It improves stool form, preventing hard, lumpy stools.

•It increases stool frequency, treating infrequent bowel movements.

•It reduces straining and discomfort associated with difficult bowel movements.

•It feeds good gut bacteria, improving digestion and gut microbiome health.

•It increases intestinal movements and peristalsis, speeding stools through the colon.

•It helps absorb excess cholesterol and control blood sugar levels when consumed as part of a balanced diet.

•It relieves symptoms of bloating, gas, abdominal pain and irritability in addition to constipation.

•It provides relief from constipation due to pregnancy, medication use, ignored urge to go or poor fiber/fluid intake.

In summary, fiber is essential for digestive health, gut motility, constipation relief and overall well-being. By consuming a variety of soluble and insoluble fibers, using supplements when needed, and choosing prebiotic and probiotic options, fiber helps relieve constipation through added stool bulk, improved digestion, increased bowel movements and a healthy gut microbiome. Eating more high-fiber, whole foods is ideal but fiber supplements also provide benefits for constipation and digestive health. Fiber is a natural, safe and effective remedy for most cases of constipation when consumed as directed.

Mineral Water
Mineral water contains electrolytes and minerals that can help improve hydration, digestion and gut motility to relieve constipation. Specifically, mineral waters high in magnesium and sodium sulfate have been shown to stimulate bowel movements and provide constipation relief.

In a 2017 study, participants who drank 500 mL of natural mineral water rich in magnesium sulfate and sodium sulfate daily experienced triple the number of complete spontaneous bowel movements than usual. Mineral water is the perfect complement to the fibrous options on this list.

Some key benefits of mineral water for constipation include:

•Increased hydration. Proper hydration is essential for stool softness, digestion and bowel movements. Mineral water provides hydration from electrolytes and minerals to keep stools moist and promote easier passage.

•Added electrolytes. Minerals like magnesium and sodium in the water help activate digestive enzymes, improve nerve and muscle function, and maintain electrolyte balance in the body. This supports digestion, gut motility and relief of constipation.

• stimulation of bowel movements. A 2017 study found mineral water high in magnesium sulfate and sodium sulfate led to triple the number of spontaneous bowel movements compared to regular water. These minerals help draw water into the intestines to soften stools, stimulating the urge and ease of bowel movements.

•Reduced straining. Softer, moister stools require less straining to pass, reducing discomfort and health issues that can result from chronic straining like hemorrhoids or anal fissures. Easier passage of stools leads to a more satisfying bowel movement experience.

•Relief of abdominal symptoms. Mineral water helps relieve bloating, gas, cramps and discomfort that often accompany constipation or irritable bowel syndrome. By improving digestion and bowel movements, mineral water provides a settling effect on the abdomen.

•May improve stool frequency and form. Drinking mineral water daily as directed can help establish a more regular bowel pattern, prevent infrequent bowel movements, and improve stool size, softness and form for easier passage and less difficulty or pain.

•All natural solution. Mineral water contains naturally occurring electrolytes and minerals, without additives. It provides therapeutic benefits for constipation and digestion in a gentle, non-medicated way. Safe for long-term or frequent use, though excessively high mineral content can lead to other issues in some individuals.

•Can be combined with fiber and probiotics for added effect. While mineral water provides hydration and motility benefits, fiber and probiotics support digestion and gut health. Using them together helps relieve constipation through multiple mechanisms for comprehensive relief of symptoms and improving gastrointestinal function.

In summary, mineral water can be an effective natural treatment for constipation, especially when combined with fiber, probiotics and other digestive remedies. Mineral waters high in magnesium and sodium sulfate help draw water into the intestines, soften stools, stimulate bowel movements and provide relief from discomfort. By promoting regularity, improving stool form and reducing straining, mineral water helps establish a healthy digestive rhythm and bowel habits for easier, more frequent and satisfying bowel movements. For constipation, mineral water provides an all-natural solution to improving hydration, digestion and gut motility without medication. Used continuously and as directed, mineral water helps prevent and manage chronic constipation or acute digestive upset.

Prunes

Prunes, also known as dried plums, are high in fiber, sorbitol and other compounds that help relieve constipation. Several studies have found that eating prunes daily improves stool frequency, softness and ease of passage, especially for those with chronic constipation.

Some key ways prunes help relieve constipation include:

•They are high in fiber. A one cup serving of prunes contains 4 grams of fiber, which is 16% of the daily requirement. Fiber provides bulk to stools, softening them and making bowel movements easier and more regular.

•They contain sorbitol, a natural laxative. Sorbitol works as an osmotic laxative by drawing water into the intestines to soften stools. This helps stimulate bowel movements and provide relief from constipation.

•They promote bowel regularity. Eating a portion of prunes daily helps establish a regular bowel habit and prevent infrequent bowel movements or alternating between diarrhea and constipation. This provides more predictable and comfortable relief using the bathroom.

•They relieve abdominal discomfort. The fiber and hydrating effects of prunes help reduce bloating, gas, cramping and abdominal pain often associated with constipation or irritable bowel syndrome. Softer, bulkier stools mean less straining and discomfort during bowel movements.

•They improve stool form. By softening stools and making them more moist and formed, prunes prevent small, hard or pellet-like stools that are difficult and painful to pass. Easier passage of stools leads to a more satisfying bowel movement.

•They may increase stool volume. Some research shows eating prunes is associated with a slight increase in average stool volume. Bigger stools mean bowel movements provide a more complete feeling of relief.

Benefits of eating prunes/dried plums for constipation include:

•High in fiber, sorbitol and other compounds to soften stools and promote bowel movements.

•Establishes regularity, bowel habits and prevents infrequent bowel movements.

•Relieves abdominal discomfort from bloating, gas, cramps and constipation.

•Improves stool form, softness and size for an easier, more satisfying bowel movement.

•May increase stool volume and frequency of bowel movements.

•Can be used as a daily supplement or occasional laxative solution for constipation. When used regularly, helps treat chronic constipation.

•All natural remedy with no fillers, binders or artificial laxatives. Safe for most people to consume in moderation, though may cause loose stools in high amounts.

•Complements mineral water for added hydration and bowel motility benefits. Staying well hydrated helps stool remain softer and bowel movements more frequent and comfortable.

In summary, prunes are a highly effective natural treatment for constipation, especially for chronic or long-term difficulties with bowel movements. High in fiber, sorbitol and other compounds, prunes help soften stools, promote bowel regularity, reduce discomfort and improve digestive health for easier and more satisfying bowel movements. Eaten daily, prunes can provide relief from constipation and establish a regular digestive rhythm when consumed as directed. For some, combining prunes with mineral water provides additional hydration and laxative benefits. Prunes are a nutritious, natural solution for constipation and digestive upset.

Psyllium
This soluble fiber serves as a gentle bulk-forming laxative (not one of the laxatives linked to dementia). In a 2017 study, psyllium
Psyllium also softens stools by increasing stool water content. These easy-to-take gel capsules or powder that can be incorporated into bread, pizza, or desserts. Psyllium is effective for both acute constipation relief and managing chronic constipation.

Some key benefits of psyllium for constipation include:

•It adds bulk to stools. Psyllium absorbs water as it passes through the intestines, forming a gel-like substance. This adds bulk and softness to stools, preventing hard stools that are difficult to pass. Bulkier, softer stools stimulate bowel movements and relieve constipation.

•It increases stool water content. Psyllium helps stools retain more moisture, preventing them from becoming dry and hard. Keeping stools hydrated makes them easier to pass and less likely to cause pain, straining or difficulty having a bowel movement.

•It promotes regular bowel movements. By adding bulk and softness to stools, psyllium helps establish a more regular pattern of bowel movements. This prevents both constipation (infrequent hard stools) and diarrhea (frequent loose stools). A regular schedule leads to easier, more comfortable relief using the bathroom.

•It reduces straining. Softer, bulkier stools don’t require as much straining to pass. This decreases discomfort, pain, and health issues that can result from excessive straining like hemorrhoids, anal fissures or pelvic floor dysfunction. Psyllium leads to an easier, more satisfying bowel movement experience with less strain.

•It relieves abdominal symptoms. By improving bowel movements and reducing constipation, psyllium helps relieve bloating, gas, cramping and abdominal discomfort. Psyllium’s soothing effects provide relief from other digestive issues that often accompany constipation.

•It is safe and natural. Psyllium is made from the husks of psyllium seeds. It is non-medicated, contains no additives or fillers, and is safe for long-term or frequent use. Psyllium helps relieve constipation without harming the intestines or microbiome when used as directed.

•Dosage flexibility. Psyllium comes in capsule, powder and granule forms with various dosage amounts to suit different needs. You can find options suitable for both acute constipation relief and daily management of chronic issues. The typical dosage range is 100-2000 mg per day split into multiple doses.

In summary, psyllium is an effective natural treatment for constipation. It works as a gentle bulk-forming laxative by adding softness, bulk and hydration to stools. This helps stimulate bowel movements, relieve straining, reduce discomfort and establish a healthy bowel pattern for prevention of constipation and promote an easy, satisfying experience using the bathroom. Psyllium is safe, non-medicated and provides flexible dosage options for acute relief or management of chronic constipation. When consumed as directed, psyllium can quickly relieve constipation symptoms and support digestive health over the long-term.

Triphala

Triphala is an Ayurvedic herbal supplement that provides relief from constipation. It contains three fruits: haritaki, bibhitaki, and amalaki that help regulate bowel movements, cleanse the colon, and promote digestive health. Triphala is considered a gentle cleanser that can be used long-term without harm. According to a 2018 study, Triphala helps regulate bowel motility and can be used long-term, compared to pharmaceutical laxatives. Triphala works to cleanse the colon of toxins and parasites.

Some key benefits of Triphala for constipation include:

•It regulates bowel motility. According to Ayurveda, Triphala helps coordinate bowel movements and intestinal contractions to prevent constipation or diarrhea. By regulating motility, it promotes regularity and makes bowel movements easier and more frequent.

•It cleanses the colon. The herbs in Triphala are naturally mild laxatives that help remove toxins, waste buildup, mucus and parasites from the colon. Colon cleansing helps improve digestion, reduces inflammation and promotes a healthy gut environment.

•It soothes the digestive tract. Triphala has anti-inflammatory and soothing properties that can relieve discomfort from constipation including bloating, cramps, gas and irritability. By calming the digestive tract, it provides relief from associated symptoms.

•It increases stool bulk and moisture. The herbs in Triphala contain natural compounds like mucilage and pectin that add bulk and water content to stools. Bulkier, softer stools require less straining to pass and help establish a healthy bowel habit.

•It is safe for long-term use. Triphala is an Ayurvedic herbal formula, made of fruits that are considered naturally gentle and beneficial. It is non-medicated, contains no harsh chemicals or fillers and can be used chronically without harm. Triphala provides relief of constipation in a balanced, holistic way.

•It improves digestion over time. By regulating motility, soothing the tract, cleansing the colon and hydrating stools, Triphala helps promote better digestion and more efficient absorption of nutrients over time. Improved digestion leads to prevention of constipation, even after the initial relief of symptoms.

•Dosage flexibility. Triphala comes in capsule, powder and liquid extract forms with various Ayurvedic dosage guidelines. The typical dosage is around 2-5 grams taken 3 times daily, but can be adjusted based on individual needs. Lower doses around 1 gram provide gentle stool softening while higher doses of 3-5 grams work better for severe chronic constipation.

In summary, Triphala is an Ayurvedic herbal supplement that provides natural relief of constipation. It works by regulating bowel movements, cleansing the colon, hydrating and softening stools, soothing the digestive tract, and promoting improved digestion over time. Triphala is gently effective, safe for long-term use, and provides dosage flexibility to suit different levels of constipation relief. When taken as directed, Triphala can effectively relieve acute constipation symptoms as well as prevent chronic difficulties using the bathroom through balance, cleansing and digestive support. As an Ayurvedic herbal formula, Triphala provides holistic constipation relief in a natural and balanced manner.

Physical Activity
Not exactly the kind of supplement you take orally, but physical activity is a great supplement to combat constipation! A large-scale digital health study conducted in 2021 found that fewer daily steps, physical activity, and sleep resulted in increased constipation. Those who live more active lifestyles reduced their risk of constipation. This is your calling to start eating healthier and moving healthier!

Constipation is affected not only by diet and supplements, but also by activity level and overall health. Leading a physically active lifestyle with regular exercise has benefits for preventing and relieving constipation. Some key ways fitness helps combat constipation include:

•Increased peristalsis. Exercise, especially cardio, helps stimulate bowel movements by increasing intestinal contractions and peristalsis. Stronger contractions push stools through the colon more easily for regular bowel movements.

•Improved digestion. Exercise releases hormones and increases blood flow that aid digestion. Better digestion means stools remain softer and more formed, reducing difficulty passing them. Digestion is also impaired by inactivity, contributing to constipation.

•Staying hydrated. Exercise promotes sweating and thirst, keeping you hydrated. Hydration is essential for stool softness and bowel movements. Dehydration is a leading cause of constipation, especially with less activity.

•Stress relief. Exercise releases feel-good hormones that can help relieve stress and anxiety. Stress contributes to digestive issues and constipation, as it diverts blood flow away from the intestines. Managing stress through fitness is vital for gut health and bowels.

•Healthier weight. Exercise and diet work together to achieve and maintain a healthy weight. Extra weight puts more strain on organs like the intestines, impairing movement and digestion. Losing excess pounds improves bowel function and prevents constipation often seen with obesity.

•Prevention of medical issues. Regular exercise lowers the risk of diseases and health conditions that contribute to constipation like irritable bowel syndrome, diabetes, spinal injuries or multiple sclerosis. An active lifestyle keeps systems working efficiently together, including the digestive system.

•Increased abdominal strength. Exercises like planks and bridges help strengthen core muscles including those of the abdomen and pelvis. Stronger abdominal muscles improve bowel control, prevent prolapse and make it easier to have bowel movements by pushing stools out more efficiently.

Physical fitness provides comprehensive benefits for both preventing and relieving constipation. By exercising regularly, staying active, managing stress, maintaining a healthy weight and strong core muscles, you support digestive health and bowel function naturally. Even moderate lifestyle activities like walking, yoga or strength training 30-60 minutes a day 5 times a week can have significant impact. For chronic constipation, higher intensity exercise may be needed to stimulate bowel movements and release digesting hormones and nutrients. An active body leads to an efficient, regular digestive system and easier experience using the bathroom. Exercise is truly the natural supplement needed for constipation relief and prevention. By moving more and sitting less, you give your digestive health and bowels the support they need.

Exercise boosts digestion, increases peristalsis, keeps you hydrated, reduces stress, achieves a healthy weight and strengthens core muscles – all of which help prevent and relieve constipation. Leading an active lifestyle provides comprehensive benefits for digestive health, regular bowel movements and an easier time using the bathroom for better bathroom experiences and overall wellness.

HFR has assembled a list of the Top 10 Health Benefits of Chia Seeds:

• High in fiber: with 11 grams of fiber per 28-ounce serving, chia seeds offer a third of the recommended daily amount of fiber for adults, aiding in digestion and keeping your gut healthy.
• Increase fullness: chia seeds absorb large amounts of water and expand in your stomach, slowing food absorption and helping you feel full. They also contain tryptophan, an amino acid important in regulating appetite, sleep, and mood.
• Great source of omega-3’s: gram for gram, chia seeds offer up even more omega-3’s than salmon! These are important to brain health and reducing inflammation.
• Loaded with antioxidants: consuming chia fights against free radicals, which damage molecules in cells and contribute to aging, disease, and many types of cancer.

• Beneficial to bones and teeth: a serving of chia seeds offers up 18% of recommended daily calcium, 30% RDA for manganese, and 27% RDA for phosphorus, minerals that are essential to bone and teeth strength and preventing osteoporosis.
• Blood-sugar regulation: adding a serving of chia seeds to your meal slows down digestion and has been shown to help prevent blood-sugar spikes in diabetics.
• Fights belly fat: given that chia seeds help fight insulin resistance and increase satiety, consuming them with a meal will likely help you eat fewer calories later on.
• High in quality protein: with 14% protein by weight, chia seeds are one of the highest protein plant-based foods. They offer also contain a great balance of amino acids.
• Vegetarian and gluten-free friendly: chia contains no gluten, 11/12 grams of carbs from fiber, and is an excellent source of protein for vegans or vegetarians!
• Easy to incorporate into your diet: unlike flax seeds, chia doesn’t need to be ground – you can sprinkle the seeds on salads, oatmeal, yogurt, or add to smoothies! They can also be mixed in water or added to baked goods.

5 Easy Ways to Incorporate Chia Seeds Into Your Diet:

1. Mix in yogurt – combined with yogurt’s probiotics, chia is a hardly noticeable source of fiber – your gut will thank you!
2. Sprinkle on cereal, oatmeal, or a salad – chia seeds are great on their own, but a spoonful is a perfect way to top off any dish!
3. Blend into a smoothie – if you aren’t into the texture, chia makes a great addition to a smoothie.
4. Use as an egg substitute – surprisingly, chia can be easily substituted for egg by combining the seeds with water in a coffee grinder or food processor.
5. Make healthy chia pudding – with milk, cocoa powder or vanilla, and a sweetener of your choice, chia pudding is a guilt-free dessert!

Everyday Wellness: 

The Golden Milk

Turmeric milk, often referred to as “golden milk,” combines the healing properties of turmeric with the soothing qualities of milk. Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that may help alleviate symptoms of cough and cold. Additionally, turmeric has been linked to improved sleep quality due to its potential to reduce inflammation and promote relaxation. When consumed in warm milk, turmeric’s bioactive compounds are more readily absorbed by the body, making it a comforting and effective remedy for cough and sleep disturbances. Adding Ghee (clarified butter) will help coat the throat, resulting in a soothing effect. 

Serving Size: 1 Person

Recipe:
Warm milk – 1 Cup
Turmeric – ½ Teaspoon
Ghee (Clarified Butter) – ½ Teaspoon
Salt – Pinch (for taste)

• Mix it all together and drink it twice a day for cough and 30 minutes before sleeping.

The Morning Elixir

Warm lemon water with cinnamon, honey/agave, and turmeric offers a myriad of benefits for gut health and is an excellent way to kickstart your morning routine. Lemon juice provides a dose of vitamin C and citric acid, which can aid digestion and promote detoxification. Cinnamon boasts anti-inflammatory properties and may help regulate blood sugar levels, while honey acts as a natural antimicrobial and soothing agent for the digestive system. Turmeric, renowned for its potent anti-inflammatory and antioxidant properties, supports gut health by reducing inflammation and improving digestive function. Together, these ingredients create a refreshing and nourishing elixir that supports overall wellness and sets a positive tone for the day ahead.

Serving Size: 1 Person

Recipe:
Warm Water – 1 Cup
Lemon – Squeeze ½ Lemon
Cinnamon – ½ Teaspoon
Honey/Agave – 1 Teaspoon
Turmeric – ½ Teaspoon

• Mix this all together, either in the microwave or stovetop, and sip on it within 2 minutes!

For Cough: 

Cough Ya Later!

Warm lemon water infused with holy basil, carom seeds, mint, cinnamon, salt, and pepper offers a soothing and effective remedy for cough relief. Holy basil contains compounds known for their antimicrobial properties, while carom seeds help alleviate congestion and reduce cough symptoms. Mint provides a refreshing flavor and may help calm throat irritation, while cinnamon boasts anti-inflammatory properties. Adding a pinch of salt and pepper can further enhance the remedy’s effectiveness by reducing throat inflammation and promoting mucus clearance. Together, these ingredients create a holistic elixir that not only soothes cough symptoms but also supports overall respiratory health.

Serving Size: 1 Person

Recipe:
Water – 1 Cup
Holy Basil – 2 Leaves
Carom Seeds – 3 Seeds or ½ Teaspoon of Powdered Carom Seeds
Mint – 2 Leaves
Cinnamon – Pinch 
Salt – Pinch
Pepper – Pinch

• Put everything in a pot and boil on medium for 5-7 minutes. When the water becomes dark brown, it is ready for you!

For Stomach Ache: 

The Gut Wrencher

Cinnamon and honey/agave have been used for centuries in traditional medicine for their potential health benefits. When combined, they may offer relief for stomach aches and ulcers due to their anti-inflammatory and antibacterial properties. Cinnamon helps soothe the stomach lining and reduce inflammation, while honey has natural healing properties and can help combat harmful bacteria. Mixing these ingredients into a warm drink or consuming them together may provide relief from stomach discomfort and support overall digestive health. However, it’s essential to consult with a healthcare professional before using home remedies, especially if you have underlying health conditions or are taking medication.

Serving Size: 1 Person

Recipe:
Honey/Agave – 1 Tablespoon
Cinnamon – 2 Teaspoons

• Mix these ingredients in a small bowl and eat this everyday.

For Babies/Children Under 10: 

Baby Don’t Hurt Me!

A mixture of honey and turmeric is often used as a natural remedy to alleviate cough symptoms in babies and kids. Honey’s soothing properties help to coat the throat, providing relief from irritation and promoting a soothing effect. Turmeric, renowned for its anti-inflammatory and antimicrobial properties, can help reduce inflammation in the throat and fight off infection. When combined, these two ingredients create a potent blend that can help ease coughing and support respiratory health in young children. However, it’s essential to consult with a pediatrician before administering any home remedies to infants or children to ensure safety and proper dosage.

Serving Size: 1 Person

Recipe:
Honey/Agave – 2 Teaspoons
Turmeric – 1 Teaspoon

• Mix these ingredients in a small bowl and eat this everyday.

Baby’s Stuck to Me!

Warming carom seeds on a stove and inhaling their aroma can be a soothing remedy for alleviating a cough stuck in the chest for babies and kids. Carom seeds, also known as ajwain, contain compounds that possess natural expectorant properties, helping to loosen mucus and ease congestion. When heated, the aromatic oils released from the seeds can help clear the airways and provide relief from coughing. This traditional remedy is gentle and safe for young children, offering a comforting and natural way to promote respiratory health.

Serving Size: 1 Person

Recipe:
Carom Seeds – 5-6 Seeds

• Warm up carom seeds on the stove and have your child stand and sniff the aromatic scent.

• TIP: Place the warm seeds in a mesh baggie and put it on as a necklace on the child so they can inhale the aromatic scents while playing! Be cautious of the heat!

As we conclude our exploration of Ayurvedic recipes to boost the immune system, it becomes clear that the ancient wisdom of this holistic approach to health offers a treasure trove of nourishing and healing foods. From golden turmeric milk to revitalizing aromatic smells, these recipes embody the synergy of flavor, nutrition, and wellness. By incorporating these Ayurvedic principles into our diets, we not only fortify our body’s defenses but also cultivate a deeper connection to nature and our own well-being. Let us embrace the wisdom of Ayurveda as we embark on a journey toward vibrant health and vitality, nourishing ourselves from the inside out.

1. Kernza

You may have never heard of kernza because it is a fairly new crop related to wheat. It is slowly being introduced as a new grain that is highly sustainable. What makes kernza more sustainable than other grains is its perennial nature as opposed to being an annual crop. Perennial crops are known to be much more sustainable because of their longer growing season, reduced nutrient loss, continuous groundcover, and decreased carbon emissions. On the other hand, annual crops require tilling and herbicides to remove vegetation since they are replanted every year. Currently, kernza is only being sold as a niche crop from small farms, but there are plans in the near future to expand production and sale to grocery stores and restaurants. 

2. Mushrooms

Mushrooms are the ultimate recycler, giving back to the environment just as much as they provide for us. Mushrooms are not only a versatile food, great for their low fat-high protein content, nutraceutical properties, and high fiber, but they are also great fertilizers for soil. The carbon footprint that mushroom farming has is so small, that is it is almost irrelevant in comparison to other crops. Growing 1 pound of mushrooms only emits 0.7 lbs of carbon dioxide which is very little compared to the 20 lbs of carbon emissions released from burning 1 gallon of gasoline. Also, it only takes 2 gallons of water to grow 1 pound of mushrooms while fresh fruits and vegetables require almost 50 gallons of water to produce the same amount. 

3. Legumes 

Legumes such as beans, peas, and lentils are a highly accessible and widely used sustainable food. Legume crops lower carbon dioxide and nitrogen dioxide emissions as well as improve soil fertility all the while, providing feed and food to humans and animals. These crops work in harmony with a bacteria called rhizobia to help store nitrogen in the soil and provide nutrients to the plant. Because of the rhizobia-legume relationship, synthetic fertilizers are often not required to grow legumes. Additionally, legumes are very hardy crops that can grow in a high yield with very little water, omitting the need for harmful irrigation. 

4. Mussels

Mussels, unlike many other types of seafood, can be sustainably farmed. Although mussels can be caught in the wild, they are more often farmed on long strings of rope hung in the water. Because of the way mussels can be farmed, they have a much smaller ecological footprint than other protein sources. Mussels require no land or feed to grow, harvesting them results in little damage to surrounding ecosystems, and they remove carbon dioxide from the ocean to help grow their shells. 

5. Seaweed 

Seaweed should not only be considered a superfood for its high nutritional density but also because it is the least harmful aquaculture food to grow. All seaweed needs to grow is the water around it. No fertilizer, no soil, and no extra nutrients are required. Additionally, seaweed provides food and shelter for animals in the ecosystem and it acts as a filter for agricultural run-off from fish farms and sewage plants. Seaweed by-products also contain biostimulant properties that could replace synthetic fertilizers and pesticides by stimulating plant growth and contributing to antibiotic and pest resistance. 

6. Local, Seasonal Fish

Overfishing has become a major global issue in our environment with estimations of a food crisis coming in the near future if fishing practices are not changed. Buying local fish that are in season helps support healthy, sustainable ecosystems without promoting the commercial fishing that is bringing in massive amounts of fish and unwanted animals that are wasted. One tiny island the size of Philadelphia called Palau is revolutionizing the way fishing should be performed to protect our oceans. Sustainable fishing can be and must be achieved for the safety of our environment and future food system. 

7. Local, Seasonal Fruits and Vegetables

Much like buying local fish, local fruits and vegetables are a much more sustainable choice than the commercialized, GMO produce found in the grocery store. Farming organic foods on a smaller scale excludes the need for chemical pesticides and fertilizers, as well as protects the soil from erosion and the surrounding ecosystems from destruction. However, to support the natural ecosystem, fresh fruits and vegetables should only be bought when in season. For more information on sustainable produce, read about 10 foods to buy organic. 

8. Venison 

Of all the animal proteins available, which one is the most sustainable? The answer is venison. The overpopulation of deers has become a severe problem for the health of forest ecosystems. Native plant species are being destroyed, vegetation is decreasing, and bare soil is accumulating all due to the grazing of too many deer. Not to mention, deer-vehicle collisions are harming humans and it costs money for car repair. While it would be the most sustainable option to hunt and process the deer yourself, not everyone is willing to get that personal with their food. Opting to buy venison from a local butcher is a great way to reduce the deer population and return the ecosystem to its original state. 

9. Peanuts

Peanuts are considered the most sustainable nut since they require little water to grow. Because peanuts have such long root systems, they are able to gain a large amount of water from the ground and not much irrigation is necessary. Historically, peanuts were introduced to North America by Africans and they were used to replenish the nitrogen in the soil between cotton harvests. The self-sufficient nature of peanuts allows them to grow well without additional fertilizers. 

10. Oats

Oats, a heart-healthy and sustainable food. Oats are fast and easy to grow and they are often used in between harvests to replenish the soil with nutrients. Of course, many oats are still grown with artificial chemicals so caution must be taken when sourcing where the oats came from. More recently, oats have taken their place in plant-based milks along with nut and soy milks. Plant-based milks have been shown to have fewer carbon emissions and take less land to produce than cow’s milk. Of all the plant-based milks, oat milk takes the least amount of water to make and it is more nutritionally dense than almond milk. To learn more about plant milks, click here.

Amaranth
This protein-rich grain was a staple food for the Incas and Aztecs. In addition to the high levels of essential amino acids, calcium, iron, and magnesium, amaranth contains squalene, a plant compound that can lower cholesterol levels. Also, nitrate levels in amaranth are associated with reduced blood pressure, protection against coronary artery diseases, and improved aerobic capacity.

Black Barley
One of the oldest cultivated grains, black barley is a nutrient-dense grain that has a high soluble fiber content. Soluble fiber helps lower cholesterol, blood sugar, and insulin levels, which reduces your risk of diabetes. Black barley also contains antioxidants, vitamins, and minerals. In a 2022 study, fermented black barley showed the potential to heal damage from cigarette smoking.

Black Rice
Once reserved for ancient Chinese royalty, black rice is high in antioxidants, including anthocyanins, which give the rice its distinctive black-purple color. Considered the healthiest rice option, even over brown rice, black rice boosts heart, liver, eye, and brain health.

Chia
Surprised to see this staple grocery product here? Chia seeds were actually a staple food in ancient Mayan and Aztec cultures. They are rich in omega-3 fatty acids, fiber, and protein. Ontop of that, they contain antioxidants and minerals such as calcium, magnesium, and phosphorus.

Einkorn
Believed to be the oldest wheat variety available today, einkorn is rich in the antioxidant lutein. Additionally, einkorn sourdough bread improves the bioaccessibility of carotenoids in einkorn due to the fermentation process of sourdough.

Khorasan
The perfect grain for breadmaking and baking, khorasan provides a buttery, nutty flavor for baked goods like cookies, muffins, crepes, and waffles alongside all of its nutritional benefits. Khorasan wheat significantly reduces cholesterol and glucose levels in people prone to cardiovascular diseases and type-2 diabetes. Additionally, those with moderate inflammatory bowel syndrome (IBS) saw significant improvements in their IBS symptoms after consuming khorasan routinely.

Millet
A group of grains leading in Asia and Europe, millet provides incredible versatility for recipes like Indian roti, porridge, pastries, and even alcohol. Daily consumption of millet significantly reduced blood pressure, BMI, and body fat percentage! As such, millet protein is beneficial in preventing obesity, type-2 diabetes, and cardiac diseases. Additionally, millet is another great gluten-free whole-grain option.

Oats
A staple grain in European culture, oats are among the healthiest grains on Earth. They are high in fiber, including a unique type of fiber called beta-glucan, which has been shown to lower cholesterol levels. In addition, oats are rich in antioxidants and aid in weight loss.

Quinoa
Another popular mainstream grain, quinoa was a staple food in the Inca civilization. It serves as a quality source of protein, fiber, and bioactive. Quinoa is also gluten-free, making it a great option for those with gluten sensitivity.

Teff
Widely consumed in Ethiopia for its sweet, molasses flavor, teffs are known as the tiniest grains in the world. This tiny grain packs a high-energy, nutritional punch that helps treat diabetes and cardiovascular disease. Additionally, teff has reduced anemia levels in pregnant Ethiopian women. This gluten-free option can be thrown in soups, stews, porridge, and baked goods.

• Defends Your Liver

The Sargassum species of seaweed possesses so many therapeutic properties they are now being considered for pharmaceutical use. This remarkable sea plant has been proven to prevent damage from being done on the liver. But you can gain these benefits by eating this marvelous marine plant by incorporating them into soups, salads, sandwiches, and of course sushi!

• Brain Booster

The edible red seaweed Gracilariopsis chorda, also known as GCE, contains high levels of arachidonic acid. This acid promotes the repair and growth of skeletal muscle tissue. Arachidonic acid may also be used in preventing and treating neurological disorders.

• Heart Health

The regular consumption of seaweed also improves cardiovascular conditions such as high blood pressure, dyslipidemia, oxidative stress, vascular inflammation, and hypercoagulability, among others. How? Well, the high amounts of nutrients found in seaweed such as soluble fibers, peptides, phlorotannins, lipids and minerals accomplish this. 

• Vigorous Anti-Viral

Marine macroalgae such as seaweed contain high amounts of components promised to fight tumors, viruses, and cancers. These compounds, such as phlorotannins, have many health benefits. They even reduce the risk of certain diseases.

• Anti-Diabetic

Seaweed has high amounts of polyphenols. Polyphonols, as well as other components, are responsible for taking in sugars by stabilizing blood sugar. This reduces glycogen levels present in the liver. 

• Could be Used in Treatment Against Obesity

The alginate that is present in seaweed helps to construct a healthier environment within the gastrointestinal tract, and specifically improves the pancreas. Seaweed especially helps by increasing the enzymes that process and break down fats.

• Cancer-Fighting Properties

Did you know that eating seaweed can help fight cancer causing agents on the cellular level? The powerful antioxidant enzymes in this plant are proven to increase the amount of radicals within the body, which specifically target breast cancer cells.

• Nutrient rich

Containing loads of vitamins A, C, E, and B 12. Calcium and iron are also present in this superfood, along with tons of soluble fibers such as alginates and agar. Just 8 grams of seaweed actually has enough fiber for an eighth of your daily recommended dose, comparable to that of a banana. It also has 34 times the amount of potassium that a banana does, so use caution if you suffer from kidney problems.

• Fights Infection

Antioxidants and enzymes present in seaweeds help flush out toxins that cause urinary infections and different types of inflammation. Components in seaweed also help battle goiter which could potentially lead to thyroid issues. There are several kinds of seaweed that are powerful enough to ameliorate health issues such as a sore throat to severe issues like tumors.

• Opposes Osteoporosis

Several studies have depicted that if you regularly incorporate seaweed and other calcium-rich foods into your diet, your risk of developing osteoporosis could be much lower.

As we delve into the realm of fitness in Bollywood, we are greeted by a diverse array of actresses who have redefined the standards of health and fitness in the industry. From rigorous workout routines to mindful dietary habits, these leading ladies have not only transformed their bodies but have also become role models for millions across the globe.

In this article, we embark on a journey to uncover the top 10 fittest Bollywood actresses who have seamlessly blended strength, agility, and poise, setting new benchmarks for health and fitness in the glamorous world of Indian cinema. From yoga enthusiasts to avid runners, each actress brings her unique flair to the realm of fitness, inspiring fans to embrace a holistic approach to wellness.

The HFR founder and HarperCollins author of the fitness book ReSYNC Your Life, Samir Becic had this to say about the movie stars on this list: “Bollywood’s fittest actresses don’t only represent a woman in a leading role, but also India’s obsession with healthy lifestyle and fitness that has culminated over the last 10 years. That is why these actresses are excellent ambassadors of a healthy lifestyle, not only on the Indian subcontinent, but rather for the entire world. Bollywood is becoming a second Hollywood.”

Here are the Top 10 Fittest Bollywood Actresses 2024 in alphabetical order:

Kiara Adhvani

Fitness Routine

• Does Rounds for Time (RFT) with her personal trainer
• The actress chooses a half-hour cardio workout that incorporates running, biking, or swimming, helping her to burn extra calories and enhance her heart health.
• Kiara Advani switches up her workout routine with different types of exercises. She begins with a brief run of 20 minutes, warms up, and then starts her workout.
• Kiara Advani enjoys being versatile by engaging in a variety of activities such as yoga, cardio, squats, and burpees. In addition to these, she also practices taekwondo and martial arts to boost her physical and mental stamina.
• Kiara Advani is dedicated to strength training, which involves bodyweight exercises and weightlifting. Her routine targets different muscle groups on different days to guarantee that her entire physique is both strong and toned.

Nutrition

• The actress follows a balanced diet to fuel her body and maintain a toned physique. 
• She prefers consuming only lean proteins, complex carbohydrates, plenty of fruits and vegetables, and healthy fats.

Mental Health Practices

• Believes that along with strengthening the body, you must strengthen the mind as well. So she has active sessions to aid in flexibility and help with stamina and strength.

Malaika Aurora

Fitness Routine

• Malaika’s workout routine mainly consists of 60 minutes of cardio, 60 minutes of strength training, and 60 minutes of yoga. 
• Malaika’s workout routine is a combination of cardio, strength training, and yoga. She believes in mixing up her workouts to keep things interesting and challenging.
• Monday: 60 minutes of cardio (running, cycling, or swimming)
• Tuesday: 60 minutes of strength training (using weights or resistance bands)
• Wednesday: 60 minutes of yoga (asanas and pranayama)
• Thursday: 60 minutes of cardio (HIIT or dance-based workouts)
• Friday: 60 minutes of strength training (using bodyweight exercises)
• Saturday: 60 minutes of yoga (asanas and pranayama)
• Sunday: Rest day

Nutrition

• Takes a ginger, honey, lemon, cayenne, pepper shot every morning
• She follows a clean and balanced diet that consists of fresh fruits and vegetables, lean protein, and healthy fats. She avoids processed foods, sugar, and alcohol. 

Mental Health Practices

• She practices yoga asanas to protect her mental health and sense of being. 
• Mindfulness, along with meditation, is also a great practice she uses.

Alia Bhatt

Fitness Routine

• Routine is important! She has two rest days and believes yoga is a great break.
• Working out six times a week, she strength trains four times a week and yoga or pilates the rest. 

Nutrition

• Her diet consists of all organic and healthy foods. 
• She consumes 6-8 meals daily which consists of a protein-rich diet that includes healthy fats, veggies, fruits, and fresh juices.

Mental Health Practices

• Alia gave birth to her beautiful baby girl at the end of 2022. She explained that it was hard for her to get back into her workout routine after giving birth. Prioritizing patience and the importance of loving your body is what brought her back to herself. 

Priyanka Chopra Jonas

Fitness Routine

• Priyanka is always on the go, so she often skips rope in order to stay in shape. This is her favorite form of cardio.
• She enjoys hiking, and she makes sure to incorporate any form of exercise in her everyday actions. 
• Priyanka likes to swim 10 laps for a full body workout.
• She typically does cardio and resistance training for her gym routine. 

Nutrition

• Priyanka eats a lot of fruits and vegetables, which are full of antioxidants.
• She avoids consuming oily foods. 
• She drinks a lot of fruit juices and water to keep herself hydrated and to keep her skin glowy. 
• She also includes fiber rich foods into her diet.

Mental Health Practices

• Priyanka has been through a lot, and she makes sure to give a purpose to everything she does. 
• She also makes sure to surround herself with friends and family because a support system is key to improving her mental health. 
• Lastly, she used the gym as an outlet, and it helped her mental health as well.

Janhvi Kapoor

 Fitness Routine

• Janhvi Kapoor’s exercise schedule covers a different range of activities including running and biking, resistance training, along with yoga. 
• She kicks off her day with a good 45 minute cardio session. This might include a run, a cycle or just plenty of dance. 
• Once she completes her cardio workout, she transitions into her strength training regime. Various exercises, such as squats and push-ups, help build up her lean muscle mass, while others, such as lunges, are designed to improve her body’s overall strength.
• Her workout finishes with a soothing yoga session that assists her in the extension and enhancement of her adaptability.

Nutrition

• He stays highly hydrated daily and drinks warm lemon and honey water to start her day.
• Her balanced and healthy diet includes a mix of proteins, carbohydrates, and healthy fats. 

Mental Health Practices

• Jahnvi has always dealt with pressure of success, anxiety, and feelings of worthlessness. She makes an active effort to push past these feelings and controls her anxieties rather than letting them control her. 
• She practices yoga, exercises, and mindfulness techniques to help alleviate some burden brought by stress.

Sara Ali Khan

Fitness Routine

• Sara’s workout routine consists of a combination of cardio, strength training, and yoga. 
• The backbone of her fitness: Pilates! It strengthens body balance and works on the core. 

Nutrition

• Her routine consists of a healthy and balanced diet which consists of protein-rich food, healthy fats, and all fresh foods. 
• She went from consuming 1,700 calories a day to 1,200 calories a day. Now, her diet is much more healthier, balanced, and consistent. 

Mental Health Practices

• Believes that when she’s working out, that is when she feels the most healthiest. 
• Yoga and meditation is a great practice to lead a healthy mind for Khan. 
• Much of what leads to a detrimental mental health is inconsistency and not being disciplined. Sara makes sure to exhibit a positive mood and self-discipline, especially when she is not feeling the best mentally.

Deepika Padukone

Fitness Routine

• Deepika mainly focuses on strength training to build her muscles and to increase her metabolism. 
• She likes indulging in activities such as swimming, playing badminton, and dancing. 
• She likes following a holistic approach when it comes to her fitness life. 

Nutrition

• She starts her morning with a detox drink. It’s a simple mix of warm water, lemon, and honey. This also is the secret to her beautiful skin!
• Padukone starts her day with a fruit smoothie, toast, and eggs. She makes sure to focus on carbohydrates, proteins, and healthy fats. 

Mental Health Practices

• Being diagnosed with depression and anxiety, Padukone struggled with balance and management. She explained that her mother was a God sent, helping her and caring for her. Having someone who cares and tries to understand what you are going through can help someone struggling with mental health problems. 
• She is a big fan of yoga. It helps her practice stress reduction, improves flexibility, and improves the overall well-being of the body and mind.

Ananya Panday

Fitness Routine

• Ananya believes in yoga first thing in the morning to start the mind and body on a good path. 
• Pilates is a MUST to retain flexibility, strength, and relaxation. 
• Her recent obsession is aerial yoga. The practice of hanging upside down helps relieve joint pain and spinal compression.

Nutrition

• She eats clean six days a week and keeps Sundays for her indulgences. 
• For those six days, Ananya eats healthy foods such as avocados and eggs. 

Mental Health Practices

• Ananya actively deleted her social media apps off her phone because of its negative impact on her mental health. 
• She is consistent with her therapy and balancing her work and personal life.

Disha Patani

 Fitness Routine

• Disha likes to start her day with cardio, dance, kickboxing, and gymnastics. In the evening, she gears into strength training.
• She avidly dances in a troupe which helps her with cardio and muscle flexibility. 

Nutrition

• Her typical breakfast consists of 2-3 eggs, milk, and juice. 
• She also follows a strict diet plan and maintains a balance in protein and carbs. 
• She believes staying hydrated is essential and receiving at least 8 hours of sleep is essential to stay healthy. 

Mental Health Practices

• After suffering from a head injury that made her lose her memory for six months, Disha succumbed to depression. Through the six months, she had to change her mindset to overcome her trauma. Disha practiced active consistency and meditation to create positivity. 
• Patani advocates for daily exercise as it releases endorphins in the body.

Kriti Sanon

 Fitness Routine

• She has structured her exercise regimen around a mix of cardiovascular, strength, and yoga practices, and sets in motion her daily preparations by spending forty-five minutes in a cardiovascular gymnasium where she runs, cycles, or alternatively swims. This rigorous practice helps convert fat into energy, improve one’s cardiovascular capacity, and enhance physical endurance.
• Kriti begins her workouts with cardio training before moving on to strength training. This part of her routine includes a mix of weightlifting and bodyweight exercises. She takes care to exercise different muscle groups on different days to guarantee overall body toning and strength. She also practices yoga asanas frequently, as she believes that yoga is essential for her flexibility, balance and peace of mind.

Nutrition

• Kriti Sanon adheres to a well-rounded and nutritious eating schedule to provide her body with the proper sustenance. She advocates for consuming whole foods and steers clear of anything processed and unhealthy. Her food regimen consists mainly of natural produce, both animal and plant-based protein, and carbs that are not overly processed.

Mental Health Practices

• She focuses on her mental health by practicing meditation. This helps her relieve stress, reduce anxiety, and improve self-awareness.

Sushmita Sen

 Fitness Routine

• Sushmita Sen incorporates a range of exercises in her fitness program, including cardio, strength training, and yoga. She stresses the importance of staying active and working out on a daily basis.
• Sushmita Sen loves to run and jog. She also enjoys dancing and swimming. Cardio exercises help to burn calories and improve cardiovascular health.
• Sushmita Sen’s strength training routine includes weight lifting, squats, lunges, and push-ups. Strength training helps to build muscle and increase metabolism.
• Sushmita Sen practices yoga regularly. She believes that yoga helps to improve flexibility, balance, and mental health.

Nutrition

• Breakfast: Sushmita Sen starts her day with a healthy breakfast that includes eggs, toast, and fruits.
• Lunch: Sushmita Sen’s lunch includes a combination of protein, carbohydrates, and vegetables. She prefers grilled chicken or fish with brown rice and salad.
• Dinner: Sushmita Sen’s dinner is light and easy to digest. She prefers soups, salads, and grilled vegetables.

Mental Health Practices

• She chooses to meditate whilst practicing yoga and stretching. It helps keep the mind and body at peace.

Shilpa Shetty

 Fitness Routine

• Pilates and strength training is essential in her routine as well.
• Shilpa Shetty, in addition to the many health advantages of Yoga, has also discovered the advantages of adding it to her regular workouts. Yoga can bring mental tranquility and sculpt a beautiful body. Now, Shilpa also practices a combination of functional workouts, the exercises of animals, and yoga to stay in top form physically.

Nutrition

• She has dinner before 7:30 PM and never fails to stay consistent with this routine, even on event days! She, also, sacrifices excess sugars and eats cleaner every day. 
• Breakfast is the most important meal of the day for Shilpa Shetty, she never skips her breakfast and likes eating a bowl of apples, mangoes and almond milk, she also eats porridge or two boiled or scrambled eggs. 
• Shilpa Shetty refuses to deprive herself of food and instead embraces a healthy diet. Transitioning to coconut milk has proven to be an effective substitution for her, aiding in her weight loss journey. This versatile ingredient not only fits into her meal plan but it also accommodates those who are lactose intolerant.

Mental Health Practices

• But she further added that her daughter Samisha has been a huge support system during her recovery from an ankle injury.

Eating insects is one delicious way to shrink your carbon footprint and fight climate change. Insects reproduce at breakneck speed and require scarce food resources to fuel their growth, producing far less environmental impact than industrial meat production.

Beyond being bon appetit, insects offer major benefits. They demand fewer resources to raise than cattle or pigs, needing less land, water, and food to reach maturity. All the while, they generate fewer greenhouse gas emissions, reducing the climate consequences of your meal.

Insects, when foraged or farmed responsibly, make a perfect protein-packed snack for eco-conscious eaters seeking an alternative to factory farming.

Once merely a poor man’s food, insects now grace the plates of gourmands. In 2013, the UN Food and Agriculture Organization blessed insects as a “healthy and nutritious” nutrition option, paving the way for their emergence as the next superfood.

With a little open-minded culinary adventure, you can saute, grill, or bake your way through a diverse array of insects. From crispy locusts to spicy beetle larvae tacos, innovative insect recipes can transform your taste buds and your footprint.

Food for thought: Insects share a family tree with shellfish, so insect eating could trigger an allergic reaction in those with a shrimp or lobster allergy. When in doubt, avoid insect dishes if you’re managing a shellfish allergy.

Bon appetit! The future of food is bugs.

Ants

High in protein, fiber, minerals and vitamins, ants make a nourishing topping for any salad or meal. Packed with essential nutrients, ants offer a hearty, healthy alternative to meat protein.

Many edible ant species have a tangy, citrusy flavor that compares to lemon or lime. Their taste is described as bright, zesty and tangy. Black ants in particular are praised for their mildly peppery kick. When sauteed or grilled, the bright acidity of ants balances nicely with fatty foods like avocado.

Ant eggs, known as “escamoles” or Mexican caviar, boast a creamy, nutty flavor and buttery consistency. Considered a delicacy in Mexico and parts of the American Southwest, escamoles have an intense umami flavor and silky soft texture. They are often compared to sea urchin roe or sturgeon caviar.

Beyond flavor, ants provide essential minerals like calcium, phosphorus, potassium and magnesium as well as B vitamins, protein and healthy fats. Mealworms and soldier fly larvae may provide more protein and fat, but ants remain a nutritious option, especially for mineral needs.

There are over 12,000 known ant species worldwide, most of which are edible. However, a few species produce formic acid or other toxins, so proper identification is important. When prepared by experts, ants can be a safe and sustainable food source.

Ants are used in cuisines from Thailand to Mexico to the American Southwest. They are tossed into salads, used as a spicy condiment or topping, cooked into stews, or roasted as a snack. With their citrusy flavor and creamy caviar eggs, ants open up unique culinary experiences and opportunities for nutritional wellness.

For the adventurous eater, ants provide flavor, nutrition, and even economic opportunity. They demonstrate how embracing insects can transform lives, communities and environments. Bon appetit and enjoy these crunchy critters! 

Cicadas

Considered a delicacy in Africa, Australia, New Guinea, and Japan, cicadas are often compared to the taste of shrimp or asparagus. They boast an delicate, subtly sweet and nutty flavor. Their clear, gelatinous wings melt in your mouth.

Cicadas emerge from the ground every few years, when their brood develops enough to sprout wings. During these plague years, cicadas become a major food source, providing protein to communities when other food is scarce. Locals describe the taste of cicadas as similar to shrimp or asparagus, with a delicate nutty and sweet flavor.

Cicada nymphs, called “pua” in Hawaii, have been an important food source for native Hawaiians for centuries. They are considered a delicacy, rich in protein, fatty acids, vitamins and minerals. When prepared fresh, the nymphs have a mild shrimp-like taste and buttery soft texture. Their gelatinous wings provide a chewy, crunchy contrast to the tender body.

In Thailand, cicadas are dressed in chili, lime, and roasted peanuts as a savory snack or condiment. Their subtle earthy and spicy flavor pairs well with the tangy, nutty accompaniments. Cicadas also make a popular ingredient in stir fries, curries and insect-infused rice wines across Asia.

Cicada harvesting has a long and important cultural history in many regions. Locals pride themselves on being able to identify the best cicada species for eating and the ideal time to harvest for maximum flavor, texture and nutrients. However, some cicada species contain toxins, so proper identification is key to avoiding illness.

With their sweet, nutty flavor, tender yet chewy texture and cultural significance, cicadas stand out as a delicacy to explore. For the daring eater, cicadas can open up a world of fascinating flavors, histories and culinary adventures. When prepared by an expert, cicadas provide a memorable taste of place.

Crickets

High in protein, low in fat, and a good source of vitamin B12, iron, and zinc, crickets are the perfect introduction to edible insects for newcomers.

When unseasoned, crickets have a mildly earthy, nutty flavor. Easy to toss with your favorite spices, crickets can match any cuisine or craving. Common seasonings for crickets include:

• Garlic and onion powders: Toss to taste for a savory, umami-rich snack. The spices bring out the meaty flavor of crickets.

• Chili powder and lime juice: For a spicy, tangy cricket taco filling or topping. The heat and acidity balance the rich protein of crickets.

• Coconut milk and curry spices: Simmer into a creamy coconut curry, serving over rice. The tropical flavors complement the earthy crickets.

• Bacon bits: Toss cooked crickets in bacon, maple syrup and chopped scallions for a sweet and savory sticky snack.

• Grated cheese, parsley and lemon zest: Toss cooked crickets in the mix for lemon herb crispy snacks. The brightness pairs with the nutty crickets.

Beyond flavor, crickets provide essential protein and nutrients. A half cup of cooked crickets contains 18 grams of protein, 3 grams of fiber, and essential vitamins B12, folate, phosphorus, riboflavin, niacin and iron. Crickets require little space, food, water and crops to raise, producing far less environmental impact than traditional livestock.

With their nutritional benefits, sustainable production and versatile flavor, crickets make an compelling case for inclusion in the human diet. As the food system faces challenges, crickets represent an Eco-friendly meat alternative with potential to transform lives and feed communities.

Bon appetit! Crickets are here to stay. 

Giant Water Bugs

Commonly eaten in Southeast Asia, water bugs carry a licorice-like crab flavor and buttery texture. These large insects can be prepared in several ways:

• Deep fried: Water bugs make a crispy, addictive snack when deep fried until golden brown. Their sweet, briny flavor pairs perfectly with spicy chili dipping sauce.

• Lightly boiled: Briefly boiling water bugs brings out their delicate sweetness and tender meaty texture. They have a mild crab-like flavor and buttery soft body. Serve them with a tangy mango dipping sauce.

• Added to dipping sauces: Chopped grilled water bugs add meaty chew and briny umami flavor to spicy chili garlic sauce, tangy tamarind sauce or sweet peanut sauce. Toss to coat or serve on the side for dipping.

• Added to curries: Simmered in coconut milk red curry or green curry, water bugs provide a sweet pops of meaty protein. Their tenderness holds up well to the rich, spicy gravies. Serve over rice.

• Added to salads: Chopped grilled or boiled water bugs make a hearty addition to Thai papaya salad, green papaya salad or mango salad. Their brininess complements the fresh herbs, peanuts and lime juice.

After removing the wings, legs and shells, water bugs have a mild sweet flavor and buttery tender meat similar to crab or lobster. They are considered a delicacy in Thailand, Cambodia, Philippines and other Southeast Asian countries where they are an important source of protein, especially in rural communities.

Water bugs provide protein, healthy fats, vitamins and minerals like B vitamins, choline, calcium and iron. They require little space, food, water and crops to raise and produce fewer greenhouse gas emissions than industrial animal agriculture. With their sustainable production and crave-worthy flavor, water bugs stand as a compelling case for inclusion in a transformed food system.

Grasshoppers

Packing a large protein punch for their small size, grasshoppers can add savory umami flavor and chewy texture to any dish or be seasoned into a delicious snack.

• Add to salads: Grilled or blanched grasshoppers make a perfect crunchy protein-packed topping for green salads, pasta salads or Thai papaya salad. Their nutty, meaty flavor stands up well to fresh herbs, lime juice and spicy chili peppers.

• Stir fry with vegetables: Stir frying grasshoppers with bell peppers, cabbage, broccoli and tofu adds protein, texture and a savory savvy kick to the dish. Toss to coat and cook until the grasshoppers are warmed through but still crunchy.

• Make chili-lime grasshopper tacos: Season grasshoppers with chili powder, cumin, garlic, lime juice and chopped cilantro. Fill crunchy corn or lettuce cups with the spicy grasshoppers, salsa, guacamole, sour cream and cheese.

• Add to porridge or congee: For a nutritious breakfast or brunch, stir cooked grasshoppers into coconut rice porridge, red bean porridge or chicken congee. Their chewy texture provides protein and body to the hearty porridges.

• Make grasshopper pesto pasta: Toss cooked pasta, basil pesto, pine nuts, garlic and blanched grasshoppers. The mild nutty flavor of the grasshoppers pairs perfectly with the fresh basil and pine nut pesto.

• Season as a snack: For a crispy protein-rich snack, toss grasshoppers in oil, chili powder, cumin, garlic and lime juice. Spread on a baking sheet and broil until golden brown, about 5-10 minutes, shaking halfway through.

Grasshoppers are high in protein, containing about 20% of their body weight in protein. They also provide healthy fats, fiber, iron, zinc, vitamin B12 and phosphorus. Environmentally sustainable to produce, grasshoppers require little space, food, water and crops compared to industrial livestock. With their nutritional benefits and versatile flavor, grasshoppers can transform diets and food systems.

Locusts

Locusts have been traditionally consumed in over 65 countries across Africa, Asia, Australia and the Middle East. With their shrimpy, nutty flavor, locusts make a savory treat in desserts, snacks and main dishes.

• Make locust curry over rice: Simmer locusts in a creamy coconut milk curry sauce with spices like cumin, coriander and chili. Toss with cooked rice for a hearty, protein-packed meal. The rich curry helps mask the shrimpy flavor of the locusts.

• Make locust lollipops: For a sweet and salty treat, skewer honey-coated locusts on sticks for homemade lollipops. The sweet honey balances the nutty shrimp flavor of the locusts.

• Make locust nut protein balls: Mix ground locust meat, peanut butter, honey and seeds or nuts. Roll into balls for chewy nutritious balls. They have an insect peanutty marshmallow vibe.

• Season locusts as crispy snack: Toss locusts with chili powder, cumin, garlic and oil. Spread on a baking sheet in a single layer and broil until crispy, about 5-10 minutes, shaking halfway through. Season with lime wedges, peanut sauce, salsa or chopped cilantro.

• Add to pasta: For extra protein, add blanched locusts to cooked pasta, veggie pasta sauce or pesto pasta. Their nutty shrimp flavor pairs best with bold sauces and spices. Toss to coat the pasta evenly with the locusts.

• Make locust marshmallow pops: For sweet and salty insect nougat, beat honey and egg whites and fold in melted chocolate and blanched locusts. Spoon onto sticks for DIY marshmallow pops.

Only the locust species Schistocerca gregaria is considered kosher. Fresh or cooked locusts can be consumed, but drying helps enhance their flavor and nutrition. Locusts provide protein (about 20%), healthy fats, fiber, iron, phosphorus and B vitamins. They can be sustainably reared with a small environmental footprint compared to industrial livestock.

With their versatility, nutrition and nutty shrimpy flavor, locusts demonstrate how insects can transform diets, communities and the planet. 

Mealworms

Mealworms, the larval stage of darkling beetles, stand out as a nutritious and sustainable protein source. With a buttery soft texture and mild nutty flavor, mealworms can be prepared in sweet or savory dishes. Mealworms are highly nutritious, containing about 20% protein along with healthy fats, fiber, vitamins and minerals like vitamin D, iron and phosphorus. They require little feed, space or resources to raise compared to industrial livestock, producing fewer greenhouse gas emissions and less pollution. With their rich nutrition, versatility and sustainability, mealworms demonstrate how insects can revolutionize diets, nutrition and food systems.

Superworms

Reminiscent of almonds or toasted bread, superworms are another great introduction to edible insects. Composed of roughly 40% protein, 32% crude fat, and 44% essential amino acids, superworms make a hardy snack for those looking to maximize protein and fat.

• Make crispy roasted superworms: Toss whole superworms with oil, chili powder, cumin and salt. Spread on a baking sheet and roast at 400 F, stirring once, until golden brown and crisp, about 20-25 minutes. Season with lime juice, chopped cilantro or pomegranate seeds. The roasting enhances the nutty flavor of the superworms.

• Make sticky honey roasted superworms: Toss whole superworms in honey and coconut flakes and spread on a baking sheet. Bake as directed above, shaking the pan once during roasting to prevent sticking. The sweet honey coating balances the richness of the superworms.

• Add to granola: Use chopped roasted superworms as a crunchy topping for peanut butter granola, coconut granola or vanilla granola. Their nutty chew provides protein, healthy fat and texture.

• Add protein to trail mix: Mix chopped roasted superworms into homemade nut and seed trail mix or dried fruit mixes. Their nutty taste and chewy texture provides protein, healthy fat and texture.

• Season as a crunchy garnish: Use chopped roasted superworms as a crunchy garnish for soups, stews, chili or curries. They add protein, nutty flavor, texture and visual appeal to warm meals.

• Add to protein or granola bars: Use chopped or ground roasted superworms as an ingredient in homemade protein bars, granola bars or breakfast bars. Their nutty chew provides protein, healthy fat and texture.

Superworms provide roughly 40% protein, essential amino acids, healthy fats and fiber. Highly sustainable and eco-friendly to produce, superworms require few resources and produce little pollution compared to industrial meat, nuts, seeds or peanut butter. Whether as a nutritious snack, garnish or bar addition, superworms demonstrate how insects can transform diets, nutrition and the food system.

Termites

Popular as comfort food in entomophagy-friendly areas of the world, termites are a great source of protein and fat. Also rich in magnesium, cooked termites taste like vegetables with a slightly nutty flavor.

• Add to salads: Use grilled or blanched termites as a protein-rich topping for green papaya salad, mango salad or Thai salad. Their nutty and mildly sweet flavor pairs well with fresh herbs, peanuts and lime juice.
• Make termite chili: Simmer ground or chopped termites in a spicy chili with beans, tomatoes, onions, garlic and chili spices. Season with cumin, oregano, chopped cilantro and cheese, avocado, etc. The rich chili helps coat the termites in intense savory flavor.

Termites provide around 20% protein along with healthy fats, fiber, magnesium and other minerals. They are highly sustainable to produce, requiring little feed, space or resources and producing fewer emissions and pollution than industrial meat. With their nutrition, versatility and flavor, termites demonstrate how insects can transform diets, nutrition and food systems.

Scorpions

Don’t let their pointy tails and claws scare you away. Although not classified as insects, scorpions fall under the category of entomophagy. These fellas are rich in protein, iron, and omega-3 fatty acids. When cooked, scorpions can be compared to the taste of popcorn, shrimp, and crab. If preparing at home, remember to remove the stinger and venom gland before cooking.

• Make scorpion chili: Simmer chopped scorpions in a spicy chili made with tomatoes, onions, garlic, chili powder and hot sauce. Season with cumin, oregano, cheese, avocado, etc. The rich chili helps ensure the flavor coats the scorpion meat.

• Add to pasta: Toss cooked pasta with stir fried scorpions, cabbage, bell peppers and a savory chili garlic sauce. The scorpions provide chewy protein and flavor to the dish.

• Make scorpion tacos or burritos: Fill corn tortillas with rice, beans, salsa, guacamole, sour cream, cheese and grilled scorpions. The spicy salsas and creamy fillings balance the popcorn-like flavor of the scorpions.

• Add to salads: Use grilled scorpions as a protein-rich topping for green papaya salad, mango salad or Thai salad. Their mildly sweet and shrimp-like flavor pairs well with fresh herbs, peanuts and lime juice.

• Make scorpion soup: Add chopped scorpions, leafy greens, coconut milk, chili peppers, garlic and ginger to a broth of fish stock or peanut stock. Simmer until the greens are tender and the scorpions are warmed through. Season with tamarind juice, lime juice or chili oil. Serve over rice. The rich broth helps mask the flavor of the scorpions.

• Make scorpion curry: Curry scorpions in a spicy red curry paste with coconut milk and Thai spices like coriander and cumin. Simmer and serve over rice. The spicy and rich curry coats the scorpions in intense flavor.

Scorpions are rich in protein (around 20%), iron, omega-3 fatty acids and other minerals. They require little feed, space or resources to raise and produce fewer emissions and pollution than industrial meat. With their nutrition, chewy texture and popcorn-like flavor, scorpions demonstrate how insects can transform diets, nutrition and the food system.

1. Vitamin P

You may have never heard of vitamin P because it refers to a diverse group of plant chemicals better known as flavonoids. In the 1930s, vitamin P was first co-discovered with Vitamin C when it was shown to be effective in the proper functioning and absorption of Vitamin C when treating sailors for scurvy, a disease caused by a Vitamin C deficiency. Flavonoids have many beneficial health roles such as reducing inflammation and the risk of heart disease. Vitamin P supplements are often included with Vitamin C and may contain citrin (found in lemons), rutin (found in asparagus and buckwheat), and hesperidin (found in many citrus fruits). 

2. Vitamin T

Vitamin T seems to be the forgotten vitamin with little research and attention paid to it. Also called torulitine, Vitamin T is found in egg yolks and sesame seeds. Vitamin T has been proposed to have some involvement with blood clotting and therefore, could help in treating anemia or blood disorders. The Oxford Dictionary of Food and Nutrition states that Vitamin T may promote protein synthesis and growth, but the vitamin’s makeup is still up in the air. 

3. Vitamin U 

Vitamin U is another elusive vitamin with not much conclusive evidence about its role in the human body. Technically, Vitamin U is not a true vitamin since it is a derivative of the amino acid methionine. One study shows the healing effect of Vitamin U on stomach ulcers by consuming raw cabbage on a daily basis. Additionally, Vitamin U has been demonstrated to protect the liver in rats from damage induced by specific medications. Vitamin U can be found in other foods besides cabbage such as broccoli, Brussel sprouts, and kale.  

4. Vitamin F

While some people have classified Vitamin F as a vitamin, it is more correctly known as two different polyunsaturated fatty acids (PUFAS) called alpha-linolenic acid (ALA) and linoleic acid (LA). You may ask why these two fatty acids are misclassified as a vitamin and the answer is that the name simply stuck since their discovery in the 1920s. Both ALA and LA are “essential” fatty acids, meaning your body cannot produce them by itself and therefore, must be incorporated into the human diet. Good sources of these fatty acids (omega-3 fatty acids) are vegetable oils, nuts, and seeds. There are countless benefits to consuming PUFAS such as regulating cholesterol levels, aiding in the growth of healthy skin and hair, combating heart disease, and helping with weight reduction by burning saturated fats. 

5. PABA (Para-aminobenzoic Acid)

PABA is the newest member of the B-complex family and should be welcomed with open arms because of its potentially amazing role as a radiosensitizer meaning it has the ability to enhance the anti-tumor activity of radiation therapy in cancer. PABA is also involved in the production of folic acid and some people even claim combining PABA with folic acid supplements can reverse graying hair. Good sources of PABA along with other B vitamins include liver, brewer’s yeast, whole grains, rice, bran, and molasses. 

6. Vitamin B4 (Adenine)

Almost every vitamin list skips over Vitamin B4 and if you were ever curious as to what was between Vitamin B3 (niacin) and B5 (pantothenic acid), look no further. Vitamin B4 is also known as adenine, one of the essential components of DNA and RNA. Some of the health benefits Vitamin B4 promotes include strengthening the immune system, balancing blood sugar levels, and alleviating fatigue. This vitamin can be found in almost every fruit and vegetable as well as whole grains and some herbs. Interestingly, recent research proposes Vitamin B4 as a salt substitute in bread to curb the overconsumption of salt that has contributed to the growing rate of heart disease. 

7. Vitamin B13 (Orotic Acid)

Everyone always talks about Vitamin B12 but no one ever mentions what comes after 12. Vitamin B13 naturally occurs in dairy products and has been incorporated into feed for cattle to boost growth. Some people have suggested that Vitamin B13 can help assist in the bulking of muscles for athletes. However, this vitamin has not been approved by the US Food and Drug Administration for safe supplementation as not enough research has been done to establish nutrition guidelines or parameters. 

8. B15 (Pangamic Acid)

B15 cannot be identified as a legitimate vitamin because there is controversy as to whether it is an essential requirement for diet. You may not have heard of B15 since the US Food and Drug Administration has made it illegal to sell B15 as a food additive or supplement due to its potential gene altering properties. While the US has banned B15 supplementation, Russia has used it for many therapeutic purposes, but most popularly for improving athletic performance. 

9. Vitamin B17

Vitamin B17 has also been mistaken for a vitamin when it is actually a compound of two sugar molecules. This vitamin is also not available in the US due to a lack of evidence supporting its role as an alternative cancer treatment. B17 contains a small amount cyanide, a popular poison and deadly chemical, which accounts for much of the controversy surrounding this nutrient. Apricot kernels are the richest source of B17 but lima beans, millet, and bitter almonds also contain some B17. 

10. Inositol 

Inositol is another member of the extensive B-complex family and primarily aids in the metabolism of fat and regulation of cholesterol levels. Many functions of inositol are still unknown but various studies have shown possible management of metabolic disorders, Alzheimer’s disease, and gynecological diseases. The best natural sources of inositol are liver, lima beans, cantaloupe, grapefruit, raisins, peanuts, unrefined molasses, and cabbage.

Full of Nutrients

When you’re looking for a healthy way to add some extra nutrition to your day, flax is the way to go.

With just one tablespoon of flaxseed, you can get 2 grams of fiber, 1.3 grams of protein, 8% of the daily value of manganese, 2% the daily value of vitamin B6, 2% the daily value of iron—and that’s just the start!

It’s true: when you eat flaxseed, even in small quantities, it can give you all these benefits and more.

May Help Fight Cancer

Flax is a powerful cancer fighter, due to containing lignans. Postmenopausal women are at greater risk for breast cancer, and flax is a great way to curve this. It has even been found to fight against colorectal, blood, lung, and skin cancer!

Studies have shown that flax can help prevent or treat breast cancer in two ways: it can help reduce the risk of breast cancer by reducing estrogen levels; and it can also increase the effectiveness of tamoxifen, an anti-cancer drug used to treat breast cancer. Flax also contains plant sterols which may lower cholesterol levels in your body, which is another factor that can help reduce your risk of heart disease and other health problems like diabetes.

Lowers Cholesterol

Flaxseed is one of the most powerful foods you can eat to lower cholesterol.

A study found that eating 4 tablespoons of flax lowered their LDL cholesterol by 15%. Another study found that 4 tablespoons of flax daily lowered BMI, cholesterol, and blood pressure! These effects are due to the fact that flax binds to bile salts where cholesterol is then taken to the liver, lowering its levels.

Flax has a long history of being used in Ayurvedic medicine for detoxification and weight loss. It also contains an omega-3 fatty acid called alpha-linolenic acid (ALA) which helps to reduce inflammation and improve cardiovascular health. Flaxseed oil has been shown in studies to improve blood lipid profiles by reducing triglycerides and increasing HDL (good) cholesterol levels while decreasing LDL (bad) cholesterol levels.

Good for Heart Health

Are you looking for a way to improve your heart health? If so, you may want to look into eating more flax. Alpha-linolenic acid, known to be good for heart health is in good quantities flax!

Flax is a plant-based source of omega-3 fatty acids that have been shown to reduce cholesterol and lower your risk of heart disease. In fact, a study done in regards to increased levels of alpha-linolenic acid found decreased levels of cholesterol and lower risk of heart disease. In a study done on animals, flax was found to reduce inflammation and lower chances of cholesterol being deposited into the hearts blood vessels.

What are you waiting for? Get some flax today!

Helps Detox Radiation

Flaxseed is a powerful cancer-fighting food, but what if you could use it to help protect against radiation poisoning?

In a study done with mice, flaxseed was found to have a protective effect against radiation exposure. Flaxseed has a lignan called secoisolariciresinol diglucoside (SDG), which has been shown to reduce inflammation, oxidative damage, and fibrosis in mice exposed to radiation. This means that flaxseed may be able to reduce the effects of radiation on our bodies!

Flaxseed is also an excellent source of fiber and plant protein, as well as omega-3 fatty acids. It can be used in smoothies or sprinkled on cereal or yogurt.

Arthritis

If you suffer from arthritis, you know how painful it can be. Flaxseed is a great way to ease the pain of arthritis and improve your quality of life. The Arthritis Foundation suggests the use of flax to help alleviate the symptoms of arthritis, and they’re right.

Flax is a great way to ease the symptoms of arthritis, and it’s all thanks to its high content of alpha-linoleic acid and lignans. These two compounds have been found to reduce inflammation, joint pain and stiffness in people with arthritis. What’s more, flaxseed oil has also been shown to help prevent the development of type 2 diabetes. It can be taken in capsule form or sprinkled on your food as a salad dressing or garnish for meat dishes.

Try adding flaxseed to your diet today!

Helps Promote Good Digestion

If you’re struggling with constipation, there’s a simple solution: just add flaxseed to your diet.

Just 1 tablespoon of flaxseed contains 2 grams of fiber—that’s nearly half your daily recommended intake! That’s not all: flax is also a great source of soluble and insoluble fiber. This means it will help keep things moving in your digestive tract, which can help keep things moving in the bathroom too.

Skin Health and pH balance

Flaxseed oil is not only a great source of omega-3s, but it’s also alkaline. That means it helps restore your skin’s pH balance, which is important to protect you from free radicals and environmental pollutants.

When your skin’s pH is unbalanced, it can lead to all kinds of problems like breakouts, wrinkles, and blotchiness. That’s where flax comes in! Its high levels of omega-3 fatty acids help to reduce inflammation and boost your skin’s ability to repair itself after damage has occurred.

Flaxseed oil is also rich in lignans and linoleic acid, which help to keep your skin smooth and supple while preventing wrinkles from forming.

Helps Lower Blood sugar

Flax seeds are a nutritional powerhouse. They’re rich in fiber, protein, and omega-3 fatty acids, and they have the ability to control blood sugar and its levels. A study found that ingesting flax decreased blood sugar and prevented insulin resistance.

This means that flax is a great addition to your diet if you’re trying to control blood sugar. Flax seeds provide fiber, which helps slow down digestion and prevent spikes in blood sugar after a meal. This means they can be beneficial for people with type 2 diabetes, and those who struggle with hyperglycemia (high blood sugar).

Weight management

Flaxseed is a great way to manage your weight.

Flaxseed is rich in fiber, which helps you feel fuller for longer. A study found that ingesting flax reduced hunger, and this is thanks to one of its fiber types: soluble fiber. In another study, the soluble fiber was found to increase fullness. Another review found those who ingested flax saw a reduction in their BMI.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Immune Boosting:

  These mollusks pack a solid dose of both vitamin E and C. They also contain various other minerals that help our immune system. The anti-inflammatory and anti-oxidant properties of oysters also protect against free radicals, which are released during cellular metabolism.

• Heart Health: 

  Oysters positively influence heart health. They reduce the plaque that accumulates on arteries by inhibiting it from binding to the artery walls and blood vessels. Moreover, the high magnesium and potassium content in oysters helps lower blood pressure and relaxes the blood vessels. The vitamin E increases the flexibility and strength of cellular membranes.

• Good for Eyes:

  Oysters top the list of natural sources of zinc, the mineral that ensures that the eye’s pigment is adequately produced in the retina. The more zinc, the stronger your eyesight, because reduced pigmentation is often related to a reduction in the central visual field of vision.e

• Improves Brain Function:

  Oysters are a rich source of B12, omega-3 fatty acids, zinc and iron, benefiting both brain function. Studies have shown that low iron in the brain reduces the ability of a person to concentrate while zinc deficiency can affect the memory.

• Mood Boosting:

  Due to the high levels of zinc found in these sea dwellers, they are known to stabilize mood. Zinc is considered an essential mineral because it is not stored by the body and needs to be consumed through diet. A study published in the American Journal of Clinical Nutrition found that increased serum blood concentrations of zinc in children were associated with decreased anxiety and depression. Another study in the European Journal of Clinical Nutrition found that adequate zinc intake was effective at reducing anger and depression in young women.

• Good for the Skin:

  The powerful mineral zinc plays a big role in skin repair by helping create and boost collagen. Collagen is crucial for the structural support in skin and reduces sagging. It also helps maintain stronger nails, and keeps scalp and hair healthy.

  

• Healthy vascular system and blood vessels:

  A serving of oysters contains 16-18% of the daily recommended amount of vitamin C. Vitamin C  helps fight cardiovascular disease by activating the coenzymes the body needs to make norepinephrine- a chemical essential for nerve function. They are also high in omega–3 fatty acids, potassium, and magnesium which are known to reduce the  risk of heart attack, stroke, and also effective at lowering blood pressure.

• Energy Boosting:

  Oysters contain a good amount of B12 vitamins, which boost energy and turn the food we eat into energy. Recent studies suggest anywhere from 15-40% of Americans don’t have adequate levels of B12 for optimal health. Oysters also contain iron, which helps the body transport oxygen to individual cells giving an energy boost.

• Bone Health:

  The Presence of selenium, copper, iron, zinc, phosphorus and calcium found in these mollusks lead to stronger bone health and density. Also, according to an article in The Independent, French biologists have been studying the way oysters produce nacre (mother-of-pearl), and believe the process could be replicated to provide cures and preventative treatments for osteoporosis, arthritis, and certain skin complaints.

• Sexual Health:

  The zinc found in oysters is why they are considered an age-old aphrodisiac! Zinc helps the body produce testosterone, a hormone critical in regulating women’s and men’s libido and sexual function. In men, research suggests that this mineral improves sperm count and swimming ability. In women, zinc may help ovaries, and therefore help in balancing and regulating the combination of estrogen, progesterone, and testosterone.

Himalayan Pink Salt 

If you’re used to table salt, seeing the color difference between the variations of salt might surprise you. When you consume Pink Himalayan salt you are using a salt that contains many trace minerals. It is also the most alkaline salt which can help regulate pH balance and blood sugar. 

Sea Salt 

Sea Salt is produced when ocean water evaporates. As a result, this makes it less processed. This type of salt is available in crystal and grain forms. Use this kind to help prevent muscle cramps and nourishes your adrenal glands!

Celtic Grey Salt

Celtic grey salt’s origins hail from the coast of France and are traditionally harvested by sun-drying and evaporation. If you’re looking for an exfoliant for those rough and bumpy skin patches this salt could be perfect for you. The texture of the salt is perfect to help smooth the skin while the 92 trace minerals help soothe. Be sure to moisturize afterward since salt can be drying. 

Kosher 

Some of the main benefits of kosher salt include that it can help prevent certain conditions. These include High blood pressure and heart disease. Kosher salt is typically very accessible and you can find it in many local grocery stores. You can even skip the lines at the grocery store and order through Amazon to find this coarse version!

Fleur de Sel 

Otherwise known as “Flower of Salt”, this salt is produced by the cool winds in coastal areas near the Atlantic ocean. After the salt has been evaporated by the sun the crystal-structured grains sit on top of the water and are harvested. Reap the benefits of 84 trace minerals by using it as a finisher when cooking to uplift the other flavors in your dish. 

Red Hawaiian Salt

You read that correctly, red salt! The fiery hue comes from absorbing local volcanic clay Alaea Rouge. This type of salt is rich in iron oxide adding to foods that contain digestible iron. Add this to your diet to help with lack of focus, lower immune function, and decreased energy. 

Black Salt

Mined in Pakistan, India, Nepal, and other areas Black salt was primarily used for its holistic and therapeutic properties based in Ayurvedic medicine. Incorporating this salt into your diet can aid with digestive issues. These include restricting acid levels, therefore, lowering chances of acid reflux and reducing the formation of gases to help with bloating. 

Table Salt

Also known as Iodized, table salt is the most common form of salt. Being readily available at grocery stores it is accessible for use. It has been fortified with iodine, a necessary mineral to reduce thyroid problems, so that it can easily be incorporated into your diet. The main benefits come in the form of regulating blood pressure and heart rate. 

Rock Salt 

Rock Salt occurs after the evaporation of salt water bodies, mainly lakes. As a result, we are left with the crystalized texture and there are different forms. Rock salt has uses in home remedies. One of them is to gargle a rock salt and water mixture to combat a sore throat.

Flake Sea Salt 

A staple in cuisine, flake sea salt is used primarily in cooking. This variation contains valuable trace minerals and is also low in sodium. Sprinkling flake salt into your diet can help keep you hydrated, regulate blood pressure, and improve digestion.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Eye Health: Bell peppers contain over 30 different types of carotenoids including alpha-carotene, beta-carotene, and lycopene. Carotenoids are a phytonutrient family that is responsible for the bright red, yellow and orange coloring in many fruits and vegetables. Researchers have found that they help heal eyes and ward off eye disease because they absorb damaging blue light entering the eyes.
  
  
• Prevent Cancer: Carotenoids also have powerful antioxidant effects that can prevent certain types of cancers. Carotenoids deactivate cell-damaging oxygen atoms that react with other molecules in your body. Allowing the bell peppers to ripen will ensure that they have the most antioxidants possible.
  
  
• Boosts Immunity: Though ripening bell peppers maximizes antioxidants, it also increases the amount of Vitamin C they have in them. One cup of sliced red bell peppers can give you 157% of your daily vitamin C content, making them a great way to stay healthy.
  
  
• Balances Mood: If you are feeling blue, try to increase the amount of vitamin B6 you consume. Vitamin B6 can be found in bell peppers, and can help your brain produce serotonin and norepinephrine, two chemicals that can affect your mood.
  
  
• Natural Sleep Aid: Not able to fall asleep at night? The B6 vitamin found in bell peppers also aids in melatonin production, which your body needs to regulate its internal clock.
  
  
• Weight Loss: Bell peppers are low in fat and calories- about 1 gram of fat and 29 calories per cup; This makes them an ideal snack option, or a great side for a main meal. This small amount of fat is enough to provide a reliable source of fat-soluble nutrients.
  

• Beautiful Skin: Along with the previously mentioned vitamins, bell peppers also contain a solid amount of Vitamin E, which helps keep the skin looking fresh and young, and hair strong and vibrant.
  
  
• Lowers Cholesterol: Capsaicin is a nutrient that lowers the levels of cholesterol in your system. Although bell peppers contain less capsaicin than their spicier cousins, they do have some. That’s good news for those with high cholesterol, because bell peppers can help lower cholesterol.
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• Helps With Pain: Bell peppers can help alleviate chronic pain in a couple ways. Vitamin C and vitamin K, both found in bell peppers, have anti-inflammatory properties, which reduces swelling and protects against osteoporosis.
  
  
• Heart Healthy: The anti-inflammatory properties in bell pepper also lowers inflammation in arteries. That means that bell peppers help prevent heart disease and diabetes.

• Reduces kidney stones: 
  • Kidney stones are a result of a buildup of mineral deposits in the kidneys
  • Drinking water dilutes salts and minerals
    • Stones cannot form in diluted urine
  • Helps reduce the chance of urinary tract infections
• Helps with digestion: 
  • Helps dissolve waste particles
  • Helps pass them through the digestive tract
  • If dehydrated, the body absorbs all the water, leaving colon dry
    • Hard to pass stool

• Clearer skin: 
  • Hydrated cells are plump, eliminating the look of wrinkles and lines
  • Flushes out impurities and increases blood flow
  • Skin looks younger and healthier
  • Moisturizes 
  • Reduces the risk of acne

• Increase workout time: 
  • Helps lubricate joints
  • Prevents muscle cramping
  • Help exercise time to be longer and harder
• Boost your energy: 
  • Dehydration makes you feel tired
  • Helps your heart pump blood efficiently
  • Helps blood transport necessary nutrients and oxygen to cells
• Lose weight: 
  • Cold water boosts metabolism
  • Gives the sense of fullness, helping to eat less
  • Drink some water before eating each meal

• Boosts Immune system: 
  • Helps fight against illness
  • Helps when sick, reducing the loss of body fluids
  • Prevent nausea and vomiting
• Regulates body temperature: 
  • Helps cool the body when it is evaporated from skin
  • Keeping body at a constant body temperature

• Helps with bad breath: 
  • Bad breath can be a sign of dehydration
  • Keeps mouth wet
  • Helps wash away bacteria and food particles
• Save money: 
  • Tap water is inexpensive
  • Drinking water as opposed to sugary drinks will save you money at the grocery and long term-from health problems
    

Read our articles: Drink More Water!, Why you should drink lemon water first thing everyday, How to promote drinking water to kids.

Green tea

Green tea has tons of health benefits, which we’ve written about here. Due to the polyphenols, flavonoids, and Vitamin C found in green tea; it can help boost your immune system and fight off allergies. It also blocks the enzyme that breaks down histamines within the body so that you don’t get the allergy symptoms such as itchy, watery eyes, sneezing, and more.

Strawberries

Your body’s immune system fighting off histamines causes the symptoms of itchy eyes and throat. Foods full of vitamin C, such as strawberries, are an excellent way to prevent this. Vitamin C blocks inflammatory cells from releasing histamines. So ingesting vitamin C can help break down the histamines and provide relief. The antioxidants also help build a robust immune system.

Turmeric

Turmeric can be added to a ton of different dishes. However, while it tastes good, it also contains curcumin. Curcumin helps block histamines, relieving you of allergy symptoms. Specifically, a studyfound curcumin helps relieve nasal congestion.

Onions

Bioflavonoids provide allergy relief due to the mast cell stabilizers that decrease the cell turnover of those reacting to the allergen. Mast cells cause histamine, the compound that causes the symptoms of allergies. The specific bioflavonoid, quercetin, is the strongest contender for fighting inflammation and provides allergy relief.

Omega-3s

Fatty fish like salmon and foods that are rich in omega-3 are great ways to keep you healthy during the allergy season. Due to its anti-inflammatory properties, fish high in omega-3 can relieve you of allergy symptoms. If you don’t eat fish, other foods rich in omega-3, such as flaxseeds, are another option!

Pineapple

Just like strawberries, pineapple is full of vitamin C. However, the most vital component of pineapple that will help with allergy defenses is its enzyme bromelain. Bromelain is going to help fight against inflammation and provide relief from allergies.

Ginger

Ginger contains ‘gingerol’, a powerful component that fights off allergy symptoms. Gingerol has been found to fight against it by suppressing cytokine production in T cell activation, which, in turn, blocks B cell and mast cell activation. As stated earlier, mast cells cause histamine release, so ginger is a great option to keep yourself symptom-free.

Red bell pepper

Rich in vitamin E, red bell peppers can help relieve you of any symptoms linked to allergies. In addition, containing gamma-tocopherol helps decrease inflammation caused by allergies. A study was conducted to see the effectiveness of gamma-tocopherol for allergies, and the results were promising.

Walnuts

Similar to fatty fish, walnuts are sources of omega-3 fatty acids. But, as a plant-based food, walnuts contain Alpha-Linolenic Acid (ALA), which helps with EPA and DHA production. These components that keep your body in its healthiest form.

Yogurt

Yogurt contains probiotics, the ‘good’ bacteria your body needs. Adequate and healthy amounts of probiotics keep your body and immune system strong to fight against allergies (read the top 10 benefits of yogurt). So not only are you keeping yourself healthy from allergies, but you also keep your digestive tract and heart healthy.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Lowers Cholesterol

Just 2 cups of chickpeas contain your entire daily value of dietary fiber. Better yet, they pack both soluble and insoluble fiber, the latter of which helps lower LDL cholesterol. One study even found that the chickpeas lowered cholesterol levels even more than other foods with comparable levels of fiber.

Promotes Weight Loss

Anyone who has gone on a diet knows that hunger pangs can weaken even the strongest willpower. The challenge is to lower your caloric intake without walking around with stomach always on your mind. Enter chickpeas. 1 cup contains just 269 calories, but half your daily value of fiber and 30% of your protein, both of which monitor the insulin that causes your body to store fat. So eat a cup of chickpeas for lunch and you will feel full until dinner. That’s why one study found that participants who snacked on chickpeas reported greater levels of satisfaction and ate less snack food in-between meals.

Skin Protection

Chickpeas are common in many warm and sunny climates, which is good news for those who eat them. That’s because they act like a natural sunblock, with high levels of a nutrient called manganese. Just one cup of cooked chickpeas contain 85% of your daily value of the mineral, which functions as an antioxidant in skin cells. It also protects against damage from UV light, which decreases rashes.

Immune Booster

Folk wisdom suggests you reach for the vitamin C when you feel a cold coming on. Researchers are much more skeptical about the efficacy of fighting the common cold. They, however, almost unanimously endorse zinc. Zinc inhibits replication of rhinoviruses, the bugs responsible for cold. Chickpeas contain up to 23% of your daily zinc, as well as 64% of your daily copper requirements.

Digestive Health

Fiber helps keep your digestive system working. It is the part of plants that doesn’t dissolve. That’s why doctors suggest 40% of your diet come from fiber-rich foods, which definitely includes chickpeas.

Regulates Blood Sugar

Unfortunately, more and more people struggle with type 2 diabetes. If you are one of the millions of people across the world who need to regulate blood sugar, incorporate legumes like chickpeas into your diet. Doctors recommend starchy legumes and vegetables for their phytochemicals and fiber. Chickpeas digest slowly without spiking blood sugar and lower hemoglobin A1C levels.

Energy Boost

1 cup of garbanzos contains 64% of your daily copper and 26% of your daily iron. These two minerals work together as a super team to keep you energized. Iron needs copper to blend with red blood cells and stave off anemia. Meanwhile, copper transfers energy from cars to cells and keeps you feeling full for longer.

Build Muscle

“You can’t get enough protein on a vegetarian diet!” This fiction doesn’t hold ground, as many vegetarian athletes and bodybuilders know. Proteins are made from 20 different amino acids, and its true that not all of them are found in plants. These amino acids provide the building blocks in muscle that allow for contraction. And when your muscle contracts, it grows. 1 cup of chickpeas contains 1/3 of your recommended protein value. So combine them with protein found in nuts, veggies, fish, or animal sources to round out your protein and get strong!

Nervous System Health

The protein in chickpeas also helps with nervous system health. Protein amino acids affect neurotransmitters in the brain and help them function properly.

Important Antioxidant Effects

Chickpeas are an important source of selenium, a mineral that supports liver enzyme function and detoxifies cancer-causing compounds from the body. Chickpeas are also a source of folate, which helps in formation of cancer preventing  cells in the body.

Fermented foods like kimchi have been shown to have probiotic benefits. These foods contain live bacteria which can help you stay healthy when consumed regularly.

With such simple ingredients, you can easily make kimchi at home. When fermented, thanks to the combination of the vegetables and bacteria, we can find some surprising health benefits of eating kimchi:

Nutritious

Kimchi is the perfect way to add extra nutrients to your diet. Kimchi is made from Chinese cabbage, which is a nutritious addition to your diet. Full of vitamins A, B, C, minerals, amino acids, and fiber, kimchi yields great nutritional value. In just 1 serving, there are 23 calories, less than 1 gram of fat, folate, iron, and more.

Gut health

The lacto-fermentation process used to make kimchi breaks sugars into lactic acid. When you eat kimchi, good bacteria are being grown in your gut. One of these good bacteria is called probiotics—and they’re actually a superfood! Probiotics help fight against cancer and improve the immune system. They keep your digestive system healthy and regular so that you have fewer digestive issues like constipation or diarrhea. They also help keep your skin looking younger longer by keeping inflammation at bay (which is what causes wrinkles). And if that isn’t enough to convince you to try eating more kimchi—the same probiotics found in kimchi can also help keep your brain healthy and can boost mental health!

Lowers cholesterol

Kimchi is not only delicious, but it’s also good for your heart. A study conducted in Korea found that kimchi lowers bad cholesterol (LDL) and blood glucose levels within the body. Whether it be small amounts for a short amount of time or large amounts over time, kimchi can help lower cholesterol. The garlic found in kimchi possesses allicin and selenium that work together to protect the heart and prevent plaque buildup.

Build immunity

A recent study has shown that Lactobacillus bacterium, which is created during the fermentation process that turns Chinese cabbage into kimchi, is a powerful immune system booster. When mice were injected with this bacterium and then tested for tumor necrosis factor alpha (TNF-α), they were found to have lower levels of TNF-α than those who did not receive the injection. The researchers concluded that this result indicates a stronger immune system in those who were injected with Lactobacillus bacterium.

Heart health

A study conducted by the American Heart Association found that kimchi decreases blood sugar, cholesterol, and LDL (bad cholesterol). These three factors are all contributors to heart disease. The results of this study show that kimchi is not only a tasty addition to your diet, but one that will keep you from getting sick in the first place by improving heart health!

Fights Inflammation

Since the fermentation of the cabbage to create kimchi is full of probiotics, these can help decrease inflammation. There’s also evidence to suggest that the HDMPPA found in kimchi can decrease inflammation and make your blood vessels stronger.

In a study conducted on mice, researchers found that the HDMPPA found in kimchi decreased inflammation in their blood vessels. This can help to protect against cardiovascular disease. While more research is needed to be done on humans, this evidence is promising.

Antioxidants

But what makes kimchi so special? The secret ingredients found in kimchi contain powerful antioxidants that help fight against free radicals. For example, in some kimchi, the seeds found in red peppers are great sources of antioxidants. Containing phenols and flavonoids, these components act as a barrier against any free radicals.

So what does this mean for your body? Well, aside from helping you stay healthy, antioxidants can also help prevent disease by keeping you young and active! So if you want to start living the good life—literally—then you should definitely make sure to incorporate more kimchi into your diet!

Filling

If you’re looking for a low-calorie food that will help you feel fuller, longer, look no further than kimchi. This Korean condiment has been used as a staple in their diet for centuries and with good reason: it’s packed with fiber, which will make your stomach feel fuller. The probiotics in kimchi also help fight against any unhealthy cravings such as sugar—so the next time you want to eat some chocolate cake? Don’t! Instead, grab yourself some kimchi and enjoy its health benefits while the probiotics curb your sweet tooth.

Eye Health

Kimchi is a delicious and healthy way to get your daily dose of beta carotene.

Beta carotene is an antioxidant found in kimchi’s cabbage, and once it’s digested and processed by our bodies, it converts into vitamin A. Vitamin A helps to keep eye membranes healthy, it has been found to support the function of eye membranes and cornea to keep them strong and healthy.

Anti-Aging

Aging isn’t just fine lines and wrinkles—it’s also inflammation.

Kimchi has been suggested to help slow the aging process, but how? A study was done on human cells to see the relationship between aging and kimchi, and what was found was interesting. The cells were found with great health, and a longer lifespan regardless of their age.

The cell study showed that kimchi contains compounds that fight off free radicals that cause oxidative stress in our bodies. This is important because when we’re young, our bodies are able to fight off these free radicals, but as we age it becomes harder for us to do so.

Carry a reusable water bottle 

Carrying a reusable water bottle is an effective way to stay hydrated on the go, according to research. Studies have found that people who use reusable water bottles drink up to 47% more water throughout the day compared to those who rely on tap water. By having a water bottle handy, you’ll be prompted to drink regularly, whether at work, while exercising, or running errands.

Not only that, but opting for a reusable bottle over disposable plastic bottles helps reduce environmental waste and saves money in the long run. When choosing a reusable water bottle, look for one that’s easy to carry, with a convenient size, hard-sided construction for durability, and leak-proof lid. You can also find bottles with built-in filters to ensure clean, safe drinking water. Overall, carrying a reusable water bottle can serve as a helpful visual cue to stay hydrated, boosting your overall health and well-being.

Set reminders on your phone to drink water at regular intervals

In our busy lives, it’s all too easy to forget to drink water, leading to symptoms like fatigue, headache, and dull focus. Setting phone reminders is an effective way to stay on top of your hydration, according to research.

You can use the built-in reminder app on your phone or download a specialized water tracker app. Some apps let you set personalized hydration goals and track your progress over time. Studies show that receiving drink reminders can significantly increase water intake. One study found that participants who received drink prompts consumed nearly twice as much water compared to the control group.

By using reminders to drink water at regular intervals, like every 2 hours, you can ensure that you meet your daily hydration needs. This can boost your energy levels, productivity, mood, and overall health. Staying hydrated has also been linked to benefits like healthier skin, better brain function and memory.

So if you struggle with remembering to drink water, especially on busy days, setting phone reminders is a simple and effective strategy backed by research.

Drink water before, during, and after exercise to replace lost fluids

Staying hydrated during exercise is critical for maintaining performance, energy levels and avoiding dehydration. To ensure proper hydration, it’s important to drink water before, during and after your workout.

Aiming to drink at least 16 ounces of water about two hours before exercise can help ready your body for the upcoming physical activity. During your workout, sip water every 15-20 minutes to replace sweat losses. Individual sweat rates can vary greatly, so listen to your body and adjust your hydration accordingly.

After exercise, continue drinking water to rehydrate and aid your body’s recovery process. Drinking water post-workout can also help reduce muscle soreness and cramping. Your hydration needs will depend on factors like workout intensity, temperature, humidity and your body weight.

In a study, participants who consumed water after exercise showed significantly faster rehydration compared to a placebo. So make a conscious effort to drink water immediately after finishing your workout and throughout the recovery period. Staying properly hydrated throughout your exercise routine is key to maximizing performance and minimizing exercise-related health risks.

Swap out sugary drinks for herbal tea or flavored water

Drinking sweet beverages like soda, energy drinks and fruit juices is a major source of added sugars and excess calories in the typical diet. This can lead to weight gain, tooth decay, and other health conditions.

A simple way to reduce your sugar intake while staying hydrated is by swapping sweet drinks for healthier options like herbal tea and flavored water.

Herbal teas are a great alternative, providing flavor without any calories or sugar. There are many varieties of herbal tea, each with their own unique health benefits in addition to taste. You can also make your own infused water by adding slices of fruit, vegetables or herbs. For instance, cucumber or lemon slices can give water a refreshing, natural flavor and aroma.

A study found that participants who replaced sugar-sweetened beverages with water or other low-calorie drinks lost more weight over time compared to those who did not change their drink habits. So simply swapping soda and fruit juices for herbal tea and infused water can be an easy strategy for cutting excess calories and sugar from your diet, aiding weight loss and improving overall health.

Add fresh fruit to water for a refreshing twist

Adding fresh fruit like lemon or cucumber slices to your water is a simple and effective way to make it more enjoyable and refreshing to drink, according to research.

Not only do fruit slices add flavor, but they also provide potential health benefits. Lemons are high in vitamin C which supports the immune system and promotes collagen production for healthy skin. Meanwhile, cucumbers contain antioxidants and anti-inflammatory compounds that may help reduce swelling and inflammation.

To make your own infused water, slice up lemons or cucumbers and add them to a pitcher or bottle of water. Letting the mixture sit in the fridge for a few hours allows the flavors to infuse the water. One study found that flavored water was preferred over plain water and resulted in increased water intake among participants.

Overall, infusing your water with fresh fruit is a simple way to stay hydrated while getting some extra nutrients from the fruit. This is a healthier alternative to sugary drinks and can help you meet your daily water needs to support overall health and wellbeing.

To make fresh fruit infused water:

1. Slice lemons, limes, oranges, or cucumbers
2. Add fruit slices to a pitcher or water bottle filled with cold water
3. Let sit in the fridge for at least 2 hours
4. Remove fruit slices before drinking

Eat water-rich foods 

Consuming water-rich foods is an effective way to stay hydrated during the day, in addition to drinking water. These foods not only provide water, but also contain important nutrients, fiber and other beneficial plant compounds.

Some examples of water-rich foods include:

• Watermelon – Made up of over 90% water, along with vitamins A, C and B6, lycopene and other antioxidants.

• Cucumbers – Composed of 96% water and also high in vitamin K, magnesium and antioxidants like flavonoids.

• Tomatoes – Containing 94% water and the antioxidant lycopene, which may help lower the risk of heart disease and cancer.

• Celery – Comprised of 95% water and supplying antioxidants, fiber and important electrolytes like sodium and potassium.

• Spinach – Containing over 90% water and providing fiber, vitamins, minerals and antioxidants like lutein and zeaxanthin for eye health.

Adding these water-rich fruits and vegetables to meals and snacks throughout the day can help increase your overall water intake and nutrient consumption. You can also blend water-rich produce into smoothies for a hydrating, nutrient-dense drink.

Research shows that consuming water-rich foods may promote hydration and health as effectively as simply drinking water. So incorporating more of these foods into your diet is a simple approach to boosting your fluid levels naturally.

Use a hydration tracker app to monitor water intake and set daily goals

Using a hydration tracker app is an effective way to monitor your water intake and ensure adequate hydration, according to research.

These apps allow you to set daily water intake goals and track your progress as you drink throughout the day. Some apps also provide reminders and notifications to prompt you to drink water at regular intervals. Studies have found that drink reminders can significantly increase water intake. One study showed that participants who received drink prompts consumed nearly twice as much water compared to the control group.

By tracking your water consumption with an app, you gain insight into your hydration habits and can make adjustments as needed to meet your body’s fluid needs.

Hydration tracker apps are particularly useful for:

• People who have trouble remembering to drink water regularly
• Those who struggle staying motivated to drink enough throughout the day
• Individuals trying to improve overall diet and lifestyle

In summary, hydration tracker apps provide an effective tool for self-monitoring and behavior change around drinking water. By helping you stay on top of your hydration, these apps can ensure you feel your best and maintain optimal health.

Drink a glass of water before each meal to help control appetite and prevent overeating

Drinking a glass of water before meals can be an effective strategy for controlling appetite and reducing calorie intake, according to research.

When you drink water, it helps fill up your stomach which can make you feel fuller sooner. This may lead to eating less food during the meal, aiding weight loss or maintenance efforts. In one study, participants who consumed water 30 minutes before meals lost 44% more weight over a period of 12 weeks compared to a control group.

In addition, drinking water before eating helps stimulate the production of digestive juices and enzymes which can aid digestion and nutrient absorption. Having good digestive health also supports weight management.

To make this a habit, try keeping a full glass of water on your table or counter and drinking it before sitting down to each meal. Even small changes, like adding this one simple step, can add up over time.

In summary, drinking a glass of water before meals may help control appetite, reduce calorie intake, improve digestion and lead to weight loss – if incorporated consistently as part of an overall healthy lifestyle.

Keep a pitcher of water in the fridge with slices of fresh fruit or herbs 

Making infused water by adding fruit and herbs to a pitcher kept in the fridge is a delicious and enjoyable way to stay hydrated. Infused water can provide a tasty and refreshing alternative to sugary drinks like soda and fruit juice.

Simply slice up your choice of fruit – such as lemon, lime, berries or any combination – and add it to a pitcher of water. Letting the mixture sit in the fridge for a few hours or overnight allows the flavors to infuse the water.

You can also drop in herbs like mint, basil or rosemary to create an herbal infusion with a more complex flavor profile. The result is a hydrating and satisfying drink that can help you meet your daily fluid needs. The added nutrients from the fruit and herb slices provide an extra bonus. For example, lemon and lime are high in vitamin C while berries contain antioxidants. Herbs like mint and basil contain antioxidants and anti-inflammatory compounds.

Experimenting with different fruit and herb combinations will help you discover your favorite flavor combinations and infused water recipes. Keeping an infused water pitcher in the fridge makes it easy to stay hydrated simply by pouring yourself a tall, refreshing glass of flavorful water.

Don’t wait until you feel thirsty to drink water; aim to drink small amounts throughout the day to stay hydrated

Relying solely on thirst to determine when to drink water can be counterproductive because thirst is an indication that you’re already mildly dehydrated. Instead, making a conscious effort to drink water at regular intervals throughout the day is key to maintaining proper hydration.

Aim to sip small amounts of water frequently, rather than drinking large quantities all at once. This helps keep fluid levels stable in your body and reduces the risk of developing dehydration symptoms like headaches, fatigue, and dizziness. One simple strategy is to carry a reusable water bottle with you and sip from it throughout your daily activities. Having a water bottle within reach prompts you to drink regularly, ensuring you meet your fluid needs.

Research shows that people who use reusable water bottles tend to drink more water throughout the day compared to those who rely on tap water. In one study, participants with water bottles consumed up to 47% more water. In short, don’t wait for thirst to drink. Make staying hydrated a priority by sipping small amounts of water at consistent intervals – ideally every 2 hours – and always having your water bottle close at hand.

• Antioxidant Properties: A study found the antioxidants crocin, crocetin, safranal, and kaempferol in saffron. These antioxidants work together to aid with protecting you from oxidative stress that can cause damage to your brain cells.
• Help Regulate the Nervous System: Thanks to the antioxidants found in saffron that help with memory retention and anti-inflammation, a study found that its properties can help battle Alzheimers.
• May Help with Depression & Anxiety: Saffron wasn’t given the nickname “Sunshine Spice” for nothing! Saffron naturally contains many of the properties that medication used to treat depression and anxiety (such as fluoxetine, imipramine, and citalopram) use. In fact, a study found that taking 30 mg of saffron daily could cause similar effects as the prescribed medication. 

• Loaded in Minerals: Saffron contains calcium, potassium, and iron; all very important minerals our bodies need to perform its daily functions to the fullest potential! Per 100 grams, saffron contains 111 mg (9% of your daily value) of calcium, 11.1 mg (9% of your daily value) of iron, and lastly, 1724 mg (37% of your daily value) of potassium.
• Full of Vitamins: Full of important vitamins your body uses on a daily basis, saffron contains vitamin C, thiamin, riboflavin, niacin, vitamin b-6, folate, and vitamin A.
• May Contain anit-Cancer Properties: The golden color saffron presents isn’t just for aesthetic purposes. Crocin (the antioxidant), a carotene, triggers apoptosis (programmed cell death) in cancer cells. Moreover, another study found that saffron helps make cancer cells more sensitive to chemotherapy.
• Reduces Inflammation: Loaded with flavonoids, tannins, alkaloids, and saponins it was found that these properties of saffron help aid with anti-inflammation.

• Reduce PMS Symptoms: Premenstrual syndrome is something people with periods dread. The good news is that studies have shown that saffron reduces these symptoms. In women aged 20–45, 30 mg of saffron daily helped reduce irritability, headaches, cravings, and pain.  Another study even found that smelling saffron for 20 minutes helped reduce anxiety and lowered levels of cortisol (the stress hormone!).
• Increases Libido: Researchers found that saffron had a positive effect on erectile dysfunction and sex drive. Women taking 30 mg of saffron every day for 4 weeks had an increase in sex drive and vaginal lubrication.
• May Aid in Weight loss: A study found that people with coronary artery disease who used a saffron extract saw a reduction in their BMI, waist circumference, and total fat mass. There was even a reduction in their appetite.

Chicken Soup

One of the most well-known foods is a hot bowl of chicken soup. But why is it recommended? The clear broth provides hydration, essential to keep your body fighting the flu. The steam produced also helps open the airway temporarily, which is helpful when you’re feeling congested and stuffy. In addition, salts, vegetables, and chicken provide the body with the necessary electrolytes, nutrients, and proteins, especially when we do not eat as much. 

Water

To begin, 60 percent of our body is made up of water. When we are sick and constantly blowing our noses from the mucus or even when we exhale. Our body loses water. Because of this, you may feel dehydrated and notice it on your hands and lips. This is an indication you are becoming drier. Because water is an essential molecule in our body, replenishing the water we excrete from it can make a big difference in helping it fight the flu. 

Hot Tea

Tea is an excellent alternative to coffee when it comes to feeling energized. Still, it can also be a great drink while you are under the weather. Like the soup, it helps open your airway through the steam it gives off. In addition, when honey is added, the tea can relieve a sore throat, which is excellent, especially when certain medications may not quite work for you.

Ginger Tea

Another great alternative to water is ginger tea. It is known to help soothe a sore throat and congestion when you are sick because ginger contains antioxidants and anti-inflammatory properties. The combination of these properties has many benefits. These ginger health benefits and side effects improve coughs, lower fevers, fight off infections, relieve headaches, and ease other symptoms associated with common colds and the flu.

Meal Replacement

Feeling sick may be one of the most annoying things about this season. Sometimes, you may lose your appetite due to a headache or congestion. Drinking a meal replacement can be a great choice to give your body nutrients to continue functioning and recovering. In most cases, your body can handle the flu, but a lot of energy is required to do so, making it essential to keep feeding your body nutrients. Of course, it is preferred if you can eat real food, but meal replacement is a great backup to have in mind. 

Oatmeal

When a sore throat becomes a symptom, it is essential to stay clear from cold drinks or foods. It may leave you with a dry and itchy throat, thus worsening it even more. In the morning, having a nice bowl of oatmeal can be a great way to give your body energy soothingly. Besides this, oatmeal provides the body with many nutrients, including copper, iron, selenium, fiber, and protein. 

Vegetable Juice

This juice is a great way to consume antioxidants that help fight viruses. In addition, vegetable juice has many vitamins, including A, C, E, and K. Juices can be easier to consume, especially when a sore throat is a reason you do not eat as much while you’re sick. Just watch out for sugar content- the less, the better!

Bananas

This richly nutritive fruit is an excellent source of electrolytes when you are sick because of its soft texture and rich potassium source. It gives you both a fast carbohydrate and a refill of the electrolytes your body loses when you are sick. In addition, the fiber in bananas can help prevent other symptoms that may arise, such as diarrhea.

Salmon

Just like bananas, salmon is soft and easy to eat. The benefit of salmon is that it is high in protein, which your body needs for recovery. Salmon also provides vitamin D, which helps boost the immune system. 

Avocados

In most cases, fats are known to be an unhealthy option in our diet. But avocados contain monounsaturated fats, fiber, vitamins, and minerals. In addition, oleic acid, a healthy compound found in avocados, can help decrease inflammation and reduce the severity of your symptoms. 

• Fresh fruit

Fresh fruit may be the best natural sweetener not only because of its type of sugar content, primarily fructose, which breaks down through metabolic reactions to provide energy for the body, but also because of the rich fiber content of fruit. Fiber helps slow the process of digestion which aids the body in feeling full for longer. Fiber is also considered a functional food because of its role in lowering blood cholesterol levels and reducing the risk of heart disease. Not to mention, fresh fruit is abundant in vitamins and minerals that are not typically found in other natural sweeteners. Fresh fruit can be added to yogurt, cereals, oatmeal, or eaten as is. 

• Dates

The phrase “fruit is Nature’s candy” is truly accurate when it comes to the taste and sweetness of Medjool dates. The chewy texture and caramel-like flavor of Medjool dates makes them the perfect substitute for sugar in baked goods, smoothies, and oatmeal. Dates can even be eaten plain or topped with nut butters as a quick and healthy snack. Dates are loaded with fiber, antioxidants, vitamin B6, and minerals such as potassium, magnesium, calcium, and copper. The fiber content of dates can help control blood sugar levels while the antioxidants function to limit the risk of certain diseases as well as reduce inflammation. 

• Raw Honey

Raw honey has been used for centuries not only as a natural sweetener but also as a treatment in alternative medicine. Honey has been traditionally used for wound healing, throat and respiratory infections, and its antioxidant properties may contribute to reducing risk of cancer, heart disease, and gastrointestinal diseases. Honey is packed with vitamins B6, niacin, and riboflavin as well as minerals including iron, manganese, zinc, selenium, and copper. Some common uses for honey as a sweetener are adding it to tea or coffee, salad dressings, marinades, and granola. Be sure to check the nutrition label at the grocery store when buying honey because some contain additives such as high fructose corn syrup to improve shelf life. Keep in mind that heating honey rapidly or over direct heat will reduce the nutrient value and kill beneficial enzymes. 

• Maple Syrup

Maple syrup is often overlooked as merely a breakfast topping for pancakes and waffles when it is a good option for a natural sugar alternative. Similar to honey, maple syrup contains B vitamins and minerals such as manganese, zinc, and calcium. Maple syrup is also a victim of the common sugar additives brown rice syrup and high fructose corn syrup so extra caution must be taken when shopping for 100% pure maple syrup at the grocery store. Maple syrup can be used to sweeten meats, baked beans, sweet potatoes, and cooked vegetables. 

• Agave 

Agave is a syrup that ironically comes from the same plant that makes tequila. However, consuming agave most definitely does not have the same effects that drinking tequila does on the body. Compared to honey, agave has a much lower glycemic index meaning it will not spike blood sugar as quickly and may lower the risk of weight gain and diabetes. Additionally, agave is vegan unlike honey. While agave is a much healthier option than some refined sugars, it is important to note that agave’s primary sugar is fructose which is advised to consume in moderation as it can contribute to the production of triglycerides and subsequent weight gain. Agave can be used in the same foods and recipes that honey and maple syrup are used in, but it is especially delicious as a sweetener for beverages such as homemade lemonade. 

• Molasses

Molasses may not be the most appealing of natural sugar alternatives with its tar-like consistency, but before the price of white table sugar dropped in the early 1900s, molasses was the most popular sweetener. Blackstrap molasses is the most nutritionally dense and concentrated form of molasses with bitter taste. In fact, a spoonful of blackstrap molasses a day has been used to treat iron deficiency anemia due to its high iron content. Besides iron, molasses is also rich in vitamin B6, manganese, magnesium, and calcium. Today, molasses is most commonly used in cookies, but it can also be incorporated into barbecue sauce, breads, and dressings. 

• Coconut sugar 

Coconut sugar has a similar flavor and texture to refined white sugar but with the bonus of a lower glycemic index. Due to its high similarity to white sugar, coconut sugar can be easily substituted into almost any recipe. Some unique components of coconut sugar are inulin, a fiber that mediates blood sugar levels, and inositol, a sugar alcohol that regulates cell signal transduction in the brain and plays a role in neurotransmitter production. A recent study shows potential evidence of inositol increasing fertility in women diagnosed with polycystic ovary syndrome (PCOS). 

• Stevia 

Stevia has gained more attention recently as one of the most popular no calorie natural sweeteners. Because stevia is 200 to 400 times sweeter than refined sugar, only a very small amount is needed to sweeten food or beverages. Stevia has displayed several beneficial health effects such as antiviral and anti-inflammatory outcomes and possible blood sugar and blood pressure regulatory roles. Stevia has become more accessible in grocery stores and has even been incorporated into name brand products such as yogurts and ice cream bars. Stevia plants can also be planted in a home garden or placed on a kitchen windowsill for use as a sustainable sweetener in teas or smoothies. 

• Monk fruit

Like stevia, monk fruit is also a no calorie natural sugar alternative with an intensely potent sweetness. The historical use of monk fruit spans back centuries to China in which it was used for traditional medicinal treatments of colds and digestive ailments. Monk fruit and stevia are both heat stable and can be used in baked goods. Additionally, monk fruit can be added to beverages, dairy products, and dressings or other condiments. 

• Xylitol 

Xylitol may be a lesser known no calorie sugar substitute, but it is still a natural sweetener found in fruits, vegetables, and oats. Xylitol is considered a sugar alcohol which is a classification of sugars that display no effect on blood glucose and do not cause tooth decay like table sugar, sucrose, typically does. Due to the intensive purification and manufacturing of xylitol, it is not the most accessible or affordable no calorie sweetener. However, xylitol can still be found in foods such as puddings, drink powders, peanut butter, and candy.

Cantaloupe

• Protects Skin: Move over oranges, because a serving of cantaloupe (1 cup), has 100% of your daily vitamin C needs. Vitamin C, in turn, helps the body produce collagen which helps protect the skin from harmful UV rays. 

• Better Bowel Movements: Cantaloupes can also help regulate bowel movements as they are high in fiber.

• Post Workout Hydration: These melons make a great post workout snack as they contain potassium which is an electrolyte mineral and helps with hydration.

Honeydew

• Brain Health: One cup of this sweet fruit contains 8% of your daily B6 vitamin. B6 is needed to help kids form correct brain development. It is also needed in adults for correct brain function.

•  Stronger Bones: Due to this melon being rich in calcium, it helps strengthen bones (including teeth).

•  Eye Health: Honeydew melon contains zeaxanthin and lutein. These two antioxidants are known to help keep eyes strong and healthy.

Watermelon

•  Supports a Healthy Immune System: Watermelon contains beta carotene which our bodies then are able to turn into Vitamin A which helps support our immune system by keeping it healthy.

•  Super low in fat: A serving of watermelon has only 0.2 grams of fat.

• Helps Fight Inflammation: This fruit has lots of lycopene which is great for helping treat inflammation.

• Helps Control Blood Pressure: Watermelon has an amino acid called citrulline, which helps manage one’s blood pressure. 

Pine nuts are the edible seeds of pine trees, and they’re often referred to by their other name, pignoli. They’re a delicious addition to any meal, but they’re also very beneficial for your health. While there are over 20 different species of pine trees that create the casings for the pine nuts, the most commonly harvested are the  Mexican pinon, the Colorado pinion, the Italian stone pine, and the Chinese nut pine. But not only are they delicious editions to your meals; they’re also super good for you! Here’s why:

Pine nuts contain many healthy fats, including omega-3s (which help reduce inflammation) and omega-6s (which help reduce chronic pain). They’ve also been found to help reduce bad cholesterol levels in people with high cholesterol levels. They’re packed with vitamin E and magnesium—both great for cardiovascular health. Plus, they have anti-carcinogenic properties that prevent cancer cells from spreading throughout your body! So what are you waiting for? Go get some pine nuts today!

Nutrition

Don’t let their tiny size fool you: pine nuts are a nutritional powerhouse packed with tons of vitamins and minerals. Not only are they a great source of healthy fats and proteins, but they also contain sodium, carbohydrates, fiber and sugars. And even better? They’re full of magnesium, iron, zinc, calcium, phosphorus & vitamin E & K! Also worth noting, pine nuts are an incredible source of vitamin B5. This is a water-soluble vitamin that’s essential for producing energy from fats and carbohydrates. It also helps the body convert food into usable protein for strengthening muscles & bones.

Heart health

Pine nuts are good for your heart.

Studies have shown that an increase in nut consumption is a decrease in heart disease, and pine nuts are no exception to this rule. The pinolenic acid found in pine nuts helps promote good cholesterol and lowers the amount of bad cholesterol (LDL). Its vitamin K helps form blood clots and vitamin E helps produce red blood cells. Pine nuts are also a good source of iron, which is necessary to produce red blood cells.

Blood sugar

Pine nuts are a great way to improve your blood sugar levels. In fact, several studies have shown that eating pine nuts can help lower fasting blood glucose levels and insulin sensitivity.

For example, one study done on animals found that eating a diet of 2 ounces of pine nuts daily decreased fasting blood glucose levels and improved insulin sensitivity. Another study found similar results: after eating 2 ounces of pine nuts daily for 2 weeks, participants had lower fasting blood glucose levels and improved insulin sensitivity.

Brain health

Our brain works on different types of fuel. The brain uses glucose to function, but when you’re hungry, it also relies on fats to keep you going. Unfortunately, most of us have a lot of trouble getting enough healthy fats in our diet. We tend to rely on unhealthy sources like cheese and butter which are high in saturated fat and cholesterol.

But there’s a better way! Pine nuts are an excellent source of healthy fats that can help keep your brain running smoothly. Because pine nuts contain essential nutrients such as iron, they help prevent cognitive diseases such as Alzheimer’s and Parkinson’s by improving blood flow to the brain. They also contain Vitamin E which helps promote healthy cell function in the brain and body. This means that by adding pine nuts into your diet regularly, you’ll be able to enjoy all the benefits of a healthy mind without having trouble sleeping at night!

Maintain weight

Don’t let the amount of calories fool you, pine nuts are great replacements for unhealthy snacks.

Pine nuts contain a high amount of protein, fiber, and healthy fats. These nutrients will help you feel fuller- longer! Nuts are also a great source of vitamins and minerals such as vitamin E and zinc, which can promote a healthy immune system.

Adding pine nuts to your diet is a great way to enjoy a snack while not packing on the calories. In fact, the fatty acids found in pine nuts help aid with weight management as well!

Try adding these tasty treats to salads or smoothies or as an ingredient in your next batch of pesto!

Reduces Cancer Risk

Pine nuts are great for your health! A study done in Korea found that the combined consumption of peanuts, pine nuts, and almonds all reduced the risk of developing colon cancer. Another study found that the magnesium content in pine nuts reduced the chances of developing pancreatic cancer by 24%.

But there’s nothing we can do to 100% prevent cancer, so don’t give up on trying to live a healthy lifestyle! Eat well, exercise regularly, and don’t smoke or drink too much alcohol. Also, make sure you’re getting regular checkups so they can catch it early!

Energy

If you’re looking for a new snack that will give you a little boost of energy, pine nuts are just what you need.

Pine nuts are rich in monounsaturated fats, which have been shown to help regulate blood sugar levels and increase your energy levels. They also contain iron and protein, making them a great source of plant-based nutrients.

If you find yourself feeling fatigued, try adding pine nuts to your diet. The high levels of magnesium found in pine nuts can help combat the fatigue caused by low levels of magnesium in your body.

Bones

Did you know that vitamin K can help to protect your bones?

Vitamin K is an important vitamin to have if you want to keep your bones strong and healthy, but did you also know that it helps reduce the risk of fractures? In fact, studies have shown that vitamin K2 has been shown to increase bone mineral density in postmenopausal women. It’s even been shown to be effective at reducing the risk of hip fractures!

If you take medication to help lower cholesterol in your body, you may be creating a vitamin K deficiency. This can lead to osteoporosis and other bone diseases. If you were to eat pine nuts, that would be a natural remedy for not only lowering cholesterol but also providing you with vitamin K.

Immune system

Another fun fact about pine nuts: they’re packed with a ton of nutrients that help your body fight off sickness and stay strong.

Manganese helps maintain your body’s hormones, which is key to keeping your energy levels up. Zinc builds your immune system and helps heal wounds, so you can be ready to hit the ground running when you do catch a bug (or as we like to say, “catch some zzzzs”).

Vision

Pine nuts are a great way to enhance your vision.

Pine nuts are the perfect addition to your diet if you’re looking to add a healthy dose of antioxidants to your day. Pine nuts contain ‘lutein’, a powerful antioxidant that helps strengthen the eyes. It is often found that many Americans do not consume enough of lutein. By consuming pine nuts, you are providing your body with thel lutein to help create stronger vision.

Whether you are cooking in your kitchen or eating out at a restaurant, pine nuts can be added to any dish to give it an extra boost of healthiness! They make great additions to salads or pasta dishes and they also taste great when added to yogurt or cereal. They can even be eaten on their own as a snack!

If you’re looking for an easy way to incorporate more antioxidants into your diet, pine nuts are the answer!

What is Matcha?

Matcha is a Japanese green tea powder, produced from ground dried tea leaves. The production process differs from other teas in that the tea bush is shielded from sunlight for days prior to harvest, allowing chlorophyll levels to rise, and a green color to form. The powder itself has several health benefits, however many of the matcha products sold in coffee shops and grocery stores are filled with sugar. The matcha lattes available at both Dunkin Donuts and Starbucks contain 32 grams of sugar and a low percentage of authentic matcha powder, ridding the beverage of it’s natural health benefits, and creating an unhealthy option. If you are interested in hopping on the matcha trend, it is important that you purchase a powder containing one ingredient: 100% Japanese matcha. You can use this powder to make hot or iced teas and lattes, in addition adding it to endless recipes.

Health Benefits

The recent rise in the popularity of matcha is well deserved. There are several health benefits of consuming this product regularly. 

• High in antioxidants: Matcha contains a class of antioxidants called catechins, which are present in all green teas. The specific catechin present in green tea is called epigallocatechin gallate, also known as EGCG. Since matcha contains the whole green tea leaf rather than the traditional process of steeping tea leaves in water, there is a higher concentration of EGCG. Research has found that it contains up to 137 times the amount of catechins present in green tea. Increasing green tea catechin intake can help prevent cardiovascular disease, type 2 diabetes, cancer, and encourage weight loss.

• May help prevent cancer: The antioxidants present in Matcha help prevent several diseases, one of which includes cancer. Research has linked epigallocatechin gallate to having cancer- fighting properties. The national cancer institute found that epigallocatechin gallate protects cells from DNA damage, activates detoxification enzymes that inhibit tumor growth, and promotes cancer cell destruction. In addition, research has shown that EGCG helps protect the skin against UV radiation, reducing the risk of skin cancer.

• Improves heart health: The epigallocatechin gallate present in matcha plays an important role in improving heart health. EGCG’s help enhance the lining of blood vessels and keep cholesterol low. This regulates blood pressure and prevents blood clotting. In addition, studies show that the antioxidants present in matcha prevent inflammation in body tissue, which keeps blood vessels flexible and relaxed, improving their ability to withstand changes in blood pressure.

• Boosts brain function: Several of the contents in matcha work together to improve mental performance. The caffeine in this green tea powder stimulates the nervous system, reducing fatigue and improving concentration. In addition, the amino acid theanine in matcha prevents overstimulation and boosts brain productivity. Lastly, the antioxidant epigallocatechin gallate has been linked to better mood, memory and other cognitive functions. These three components combined enable matcha to boost brain function.

• Can help promote weight loss: Adding matcha into your regular diet can help you reach your weight loss goals. Research has shown that epigallocatechin gallate can boost metabolism and stop the growth of fat cells.  In fact, studies have found that those who consume a concentrated green tea product regularly are significantly more likely to lose weight than those who do not.

• Reduces inflammation: Matcha has anti- inflammatory properties, which can help you feel your best, in addition to managing severe inflammation in those with Rheumatoid arthritis. A study conducted at the University of Michigan found that the epigallocatechin gallate found in matcha limits the production of certain molecules in your immune system that can trigger inflammation and joint pain. This finding supports the use of matcha as a natural remedy for those diagnosed with Rheumatoid arthritis.

• Caffeine without the jitters: The caffeine content in matcha is characterized by a calm alertness, rather than the spikes and crashes associated with a cup of coffee. This is because coffee creates spikes in adrenaline glucose and insulin levels, whereas matcha contains theanine, an amino acid that prevents you from feeling over stimulated. The effects of the caffeine in matcha can last from 3-6 hours, increasing focus and productivity.

• Boosts immune system: As Covid- 19 continues to spread, the constant search for immunity- boosting products persists. Consuming matcha strengthens the immune system due to its high levels of epigallocatechin gallate, which assists the body’s production of T-Cells. This results in reduced inflammation and increases the body’s ability to fight pathogens. In addition, the chlorophyll present in matcha helps detoxify the body of harmful chemicals and toxins, which also plays a role in fighting off pathogens.

• Improves bone health: Consuming matcha regularly can be beneficial for bone growth and strength. The epigallocatechin gallate in matcha stimulates an enzyme that promotes bone growth by up to 79%. EGCG also increases the level of bone mineralization in the cells, which strengthens bones.

• Reduces anxiety: Incorporating matcha into your diet can help reduce anxiety. The contents of matcha activate dopamine and serotonin receptors in the bran. Activation of these receptors results in calming effects and reduces anxious behavior.

What is food disconnect?

Food disconnect describes the disconnect between the production of food, including farming and processing, to the end of the food chain which are consumers, people like us who buy and eat food from the grocery store. Food disconnect also includes the consumer’s blindness to what comprises their food, such as what nutrients build an apple versus a cupcake. Many people today have no idea what types of animals and where different cuts of meat come from, while others do not know that cherries grow on trees while blueberries grow on a bush. Even with food processing, many people do not understand how corn becomes corn syrup or how sugarcane turns into molasses or brown or white sugar. 

What caused the food disconnect? 

You may ask, what caused the food disconnect as it certainly did not happen overnight. On the one hand, consumers have become disengaged from their food. Way back in history, before settled agriculture, people interacted with their food on an intimate level by hunting and gathering it themselves. As civilizations became settled and grew in population, agriculture became part of the society. However, this type of farming was on a smaller scale, and a wide variety of crops and animals were raised to sustain each individual family. Today, only 1.4% of people are directly employed on farms in the U.S., meaning less than 2% of the population truly understands where our food comes from. Although we do not all live on farms, that does not mean we do not need to stay clueless about our food. Over the years, food disconnect has become a learned ignorance in our society and it is time to reverse that. 

On the other hand, the agricultural revolution is also responsible for the food disconnect. Ever since the Great Depression and World War II, the United States has never had to experience a nationwide food shortage thanks to the evolution of our agricultural system. Today, there is factory farming or concentrated feeding animal operations in which thousands of animals are reared at a high pace to keep up with the demands of animal consumption. Crops are also grown on a massive scale with corn and soy predominantly in the United States. While modern agriculture is great for ensuring food security, it has also masked the transparency that used to exist in agriculture. Behind locked doors, animals are being raised unethically, chemicals and pesticides are being sprayed onto crops and infused into the soil, and more chemicals are being used for processing after the food leaves the farm. The food disconnect is not only a learned ignorance for consumers, but it has also become a safety net, insulating us against the hidden dangers of the food system. 

What are the dangers of food disconnect on health?

One major concern of food disconnect is its effect on health. It is no secret that obesity and diabetes have become epidemics in the United States with nearly half of the population being overweight. Food disconnect plays into obesity by concealing the true composition of food so that many consumers are unaware of what makes food healthy or unhealthy. Let’s take a pack of granola bars for example. Many people will believe the marketing on a box of granola bars reading “heart healthy” instead of understanding where each ingredient of the granola bar comes from. This pack of granola bars may include high fructose corn syrup but since many people do not understand the processing operations of turning the corn crop seen out in the farm field into syrup, there is a likely chance that the consumer will overlook this ingredient and continue to think the granola bars are healthy. In this manner, a disconnect grows between food, the consumer, and health. In reality, the ingredients that create a granola bar are not truly hidden from the consumer, but rather it is the learned ignorance of the food system that contributes to this concealment. At the simplest level, soil contains minerals that help plants grow and photosynthesis works to supply the plants with macro and micronutrients which is how vegetables and fruits obtain their “healthy” status. This simple process of plant growth and cultivation is unknown to many and if more people understand how and why their food is healthy, then perhaps more people would consume those foods. 

While the consumer’s contribution to food disconnect does impact health, so does the agricultural system’s contribution. The agricultural world has become controlled by the demands of the economy and is skewed towards the overproduction of energy-dense foods that promote obesity. Surplus foods such as milk are being turned into ice cream while excess corn is being used for corn syrup and to sweeten cereals and beverages. Similar to consumers, farmers have also become disconnected from their food to pursue profit. Food disconnect has created a tragedy in which farmers have lost their intimate relationship with nature and all the harmony and abundance it provides. 

What are the dangers of food disconnect on the environment?

Not only do we not know where our food comes from, but we also do not know what growing our food is doing to the environment. Food disconnect has conveniently shunned consumers away from the detrimental environmental effects that modern agriculture has created. The chemicals used in fertilizers and pesticides have contaminated the soil while the waste from factory farms have added to the greenhouse gas emissions. The use of pesticides has induced evolution within bacteria and some insects to have higher antibiotic resistance which promotes the use of even more pesticides, leading to a downward spiral of contamination. Not to mention, the lack of crop rotation and the mass-scale farming of singular types of crops such as corn and soy, are eroding the soil to the point where no nutrients are left. Farmers and consumers have lost the purpose of growing their own food and the satisfaction it brings due to the enticement of money and convenience. Because of this food disconnect, the health of our environment and the physical health of our nation is being harmed. 

How do we get rid of food disconnect? You may be asking, how do we get rid of food disconnect when it is on such a massive scale? Well, it starts with you, the consumer. The consumer has the power to control the economy, and if the consumer demands a shift to favor locally grown produce and meats rather than processed, energy-dense foods, then the government and agriculture will begin to accommodate this shift in consumer and economic attitude. The next question is, how do we get consumers to wake up from their food disconnect in order to create this shift in the food system? It all begins with education, such as this article, as well as in schools. Recently, the farm to school program instituted in public schools all over the nation has created a step in the right direction to educate young kids about agricultural practices and buying locally grown foods. Most importantly, we must realize that food is more than just a product of farming, it’s part of our family’s heritage, it’s a worship for our nature’s riches, and it’s a vision of our future.

Highlighted in color are the most bioavailable supplemental forms of each mineral and these are the words you may want to look for on the nutrition label when shopping for supplements. 

• Chromium: Not much is known about chromium and its function in the body but it has been proposed to be one of the body’s ways of controlling blood sugar and potentially playing a role in discouraging sugar cravings and diabetes. Of the various forms of chromium present in supplements, one study showed that between chromium nicotinate and chromium picolinate, chromium nicotinate was more effective in reducing inflammation and lipid levels in diabetic rats suggesting that it may be more bioavailable. Another study shows chromium dinicocysteinate as being successful in decreasing insulin resistance in diabetic patients. Based on the research, a chelated form of chromium may be the most bioavailable supplement. Look on the nutrition label for chromium nicotinate glycinate chelate when shopping for a supplement. 

• Copper: Copper is essential for maintaining healthy oxygen in the blood which provides energy to the body. The tricky part of copper supplementation is that too much can cause a zinc deficiency and too much zinc can cause a copper deficiency so a perfect balance of zinc and copper must be achieved. In fact, excess copper has been linked to Alzheimer’s disease and schizophrenia. Because of the potential adverse effects of excess copper, supplementation is not often recommended and instead, copper should be acquired through foods such as beans, whole wheat grains, prunes, organ meats, and seafood. However, if supplementation is desired, a chelated copper supplement may be most bioavailable as these types of supplements are generally absorbed better. Look on the nutrition label for copper glycinate, the most popular chelated supplement form. 

• Iodine: Nearly all of the body’s iodine is present in the thyroid gland where it works to control metabolism, influence weight gain, and affect the speed of mental reactions. Most salt in developed countries is now iodized so iodine deficiency is uncommon yet it can still occur since some salts lack iodine including those marketed as “himalayan” or “kosher”. Iodine is commonly present in two supplement forms: potassium iodide and sodium iodide. Of the two, potassium iodide has been shown to be almost entirely (94.6%) absorbed by the body and is therefore, the preferred supplement form with the highest bioavailability. Iodine can also be obtained naturally through kelp supplements. When shopping for iodine supplements look for kelp (natural iodine) or potassium iodide. 

• Iron: Iron, although a trace mineral, is extremely important for life because of its contributing role to the formation of red blood cells which provides the oxygen that is transported throughout the body. There are two types of iron: heme and nonheme iron. Heme iron comes from animal products and has a higher bioavailability than nonheme iron which is from plant products. Because the most absorbable form of iron is from animal products, vegetarians and vegans are at risk for iron deficiency as well as women who have heavy menstrual bleeding. Most iron supplements are in the nonheme form which means they are vegetarian friendly but there are some heme iron supplements on the market that would be most effective. Nonheme iron supplements include ferrous and ferric salt forms, the former being more soluble and bioavailable. The best ferrous iron supplement is ferrous fumarate because it has the greatest elemental iron content and it does not destroy vitamin E like ferrous sulfate does. There are also chelated iron supplements available such as ferrous bisglycinate that have been shown to have comparable bioavailability to ferrous fumarate. When looking for a nonheme iron supplement, search on the nutrition label for either ferrous fumarate or ferrous bisglycinate and when looking for a heme iron supplement, it will be sourced from bovine (beef) liver. It should be noted that if you take your supplements in the morning, you may want to avoid drinking coffee or tea because they interfere with the absorption of iron. It is also notable that copper, manganese, cobalt, and vitamin C are required for iron absorption so a multivitamin or iron-complex supplement may be better for achieving a higher bioavailability. 

• Manganese: Manganese is an underrated mineral that functions in nearly every body system from helping maintain bone structure to regulating hormones to even boosting memory and eliminating fatigue. There is currently little to no conclusive evidence on the bioavailability of the various forms of manganese supplements. However, based on evidence from other trace minerals, it may be safe to assume that a chelated manganese supplement is the most bioavailable form. Chelated manganese supplements include manganese aspartate and manganese glycinate or bisglycinate. 

• Molybdenum: Molybdenum is involved in fat and carbohydrate metabolism as well the removal of drugs and other toxic substances that enter the body. Molybdenum is most likely unnecessary to supplement especially if a daily multivitamin is taken and a wholesome diet is consumed. However, of the various molybdenum supplements on the market, an amino acid chelate may provide the most bioavailability as it is highly stable throughout the absorption process. The most common chelated form of molybdenum is molybdenum glycinate. 

• Selenium: Selenium is an antioxidant that works synergistically with vitamin E to slow down aging and protect the body against oxidative damage as well as certain cancers. Selenium deficiency is rare but can still occur, more so in men who require a higher amount of selenium than women for reproductive function. The most bioavailable supplement form is selenomethionine with 90% of selenium being absorbed in the body. When shopping for a selenium supplement, look on the nutrition label for selenomethionine with vitamin E. 

• Zinc: Recently, zinc has gained some attention for fighting off colds and illnesses including COVID-19, but zinc also has many other roles in the body by contributing to enzymes and metabolic processes. Zinc comes in many supplemental forms but which one is best? Zinc oxide and zinc sulfate are two common inorganic zinc supplements that are often cheaper, however, they do not provide the same bioavailability that organic forms of zinc give such as zinc gluconate and zinc glycinate. Between the organic zinc forms, zinc bis-glycinate was shown to be superior to zinc gluconate. In order for zinc to reduce the duration of cold symptoms, a lozenge form that dissolves in the mouth must be taken or else the supplementation will be ineffective. When looking for a zinc supplement, search on the nutrition label for zinc bisglycinate or a zinc lozenge.

The procedure, which involves injecting vitamins and minerals directly into the bloodstream, has recently become more popular among celebrities who claim that it helps them feel energized and healthy. However, many people are wondering if the benefits of IV nutrition therapy are legitimate or simply a trend that celebrities are jumping on.

The answer is complicated. While there are no studies to back up claims made by celebrities about how IVs make them feel better, there is some evidence that intravenous vitamin therapy can be beneficial for certain conditions when administered by a doctor who has been trained to administer these types of treatments.

What is IV nutrition therapy? 

In the medical world, IV stands for “intravenous” meaning the fluids and nutrients being delivered through an IV are directly entering the bloodstream. IV nutrition therapy is not just a single injection, but rather an infusion that lasts for a prolonged period sometimes referred to as “drips”. Typically, nutrients such as vitamins, minerals, antioxidants, and amino acids are used in nutrition infusions. 

How does IV nutrition therapy work? 

Nutrients obtained through food or supplements are absorbed into the bloodstream by first going through the digestive process in which they must be broken down, transported, absorbed, and stored. IV nutrition therapy bypasses the digestive process to allow the nutrients to directly enter the bloodstream guaranteeing that nearly everything is absorbed. This route of supplementation also permits people with malabsorption disorders to obtain the necessary nutrients for proper body functioning. Nutrition infusions can take as little as 15 minutes to be absorbed into the body and they are often a relaxing experience for many individuals. 

Who can get IV nutrition therapy?

Anyone can receive IV nutrition therapy. Some individuals get nutrition infusions for the purpose of rehydrating themselves for athletic or hangover recovery. Others use nutrition infusions for beautification as many of the nutrients present in these IVs are antioxidants that help combat aging. IV nutrition therapy can also be utilized as an alternative treatment for people with GI absorption disorders such as Crohn’s disease, cystic fibrosis, and chronic pancreatitis. 

What types of IV nutrition therapy are there? 

The Myers’ Cocktail was the original IV nutrition formula consisting of high doses of B vitamins, vitamin C, calcium, and magnesium. Since the introduction of the Myers’ Cocktail, new types of IV nutrition formulas have emerged. Glutathione has become a popular ingredient in nutrition infusions for its antioxidant role and potential anti-aging benefits. Other types of IV nutrition therapy include immune boosting infusions containing high doses of vitamin C and energy providing formulas with NAD+, a highly important coenzyme for metabolic reactions. Simple saline drips have also been used for rehydration therapy. 

What are the benefits of IV nutrition therapy?

• The best benefit of IV nutrition therapy is the vitamin and mineral absorption guarantee. Since the IV route completely bypasses the GI tract, almost all of the nutrients are absorbed directly into the bloodstream. 
• Rehydration for sports recovery through a saline drip can help athletes who experience severe dehydration. The use of IV fluid infusions of saline has been clinically used for patients with severe dehydration. 
• High doses of vitamin C can help boost the immune system. Evidence suggests that intravenous vitamin C may help with respiratory conditions such as reducing allergy related symptoms and even combating COVID-19. There is a potential for high doses of vitamin C to have antitumor properties and fight off cancer but further research must be done.  
• Slowing down the aging process is another potential benefit of IV nutrition therapy. One study shows significant anti-aging results after using injections of amino acids, vitamins, hyaluronic acid, and carbon dioxide. 
• Providing energy, fighting fatigue, and mitigating the effects of chronic disease are all benefits of supplementing with NAD+. In one study, intravenous infusions of NAD+ were shown to significantly raise NAD+ serum levels and reduce excretion, meaning high absorption was achieved through the intravenous method. 
• IV nutrition infusion of vitamin B12 can be a gentler, alternative treatment for vitamin B12 absorption disorders as opposed to intramuscular injections. 

Are there any risks to IV nutrition therapy? 

• The dosage of vitamins and minerals in IV nutrition formulas may be at a toxic level for people who are not sick or suffering from malabsorption. Micronutrient toxicity can lead to a long list of adverse side effects. One example is that high doses of vitamin C can be a risk factor for kidney disease and gout as excessive vitamin C increases oxalic and uric acid formation. 
• If the correct balance of minerals are not achieved in the infusion, an electrolyte imbalance can occur, leading to a loss in homeostasis. Ironically, nutrient deficiencies can result from imbalanced IV formulas which is the exact opposite purpose of IV nutrition therapy. 
• The speed of infusion is important because administering an infusion too quickly can result in adverse reactions. For instance, magnesium infused too fast can cause a drop in blood pressure which may cause dizziness, lightheadedness, and be accompanied by excessive warmth. 
• There is limited evidence for vitamin and mineral IV infusions for mainstream use. IV nutrition therapy is primarily used in a clinical setting and is called “parenteral nutrition”. 

Would you recommend IV nutrition therapy? There is definitely no question that IV nutrition therapy is legitimate for clinical use as it has been used to treat acute care patients for decades. However, it is difficult to justify the research based on sick patients for healthy individuals since there is such a vast difference in the nutrient digestion and absorption of these two populations. It is important to note that the nutrition infusion that started it all, the Myers’ Cocktail, did not even show statistically significant health benefits before the trend kicked off and evolved into the plethora of nutrition infusions there are today. There is still little evidence today to support the efficacy of the Myers’ Cocktail along with other nutrient infusions. Mainstream use of IV nutrition therapy may not be entirely supported by science, but there is proof that it can be beneficial if the correct dosage and proper formulas are used. If you are interested in IV nutrition therapy, make sure the provider is a trained healthcare professional with extensive knowledge and experience with IV therapy.

Minerals are essential for the proper functioning of the human body, yet many struggle to obtain the full recommended daily allowance of minerals through diet alone. For this reason, mineral supplementation is highly important, especially for the major minerals which are required in greater quantities in the body. Similar to vitamins, minerals have forms of a higher bioavailability than others, meaning they are absorbed better in the body. Many minerals come in a chelated form in which the mineral is attached to an amino or organic acid. Chelated minerals are proposed to be the most bioavailable form of mineral supplements because they boost absorption and prevent the mineral from interacting with other chemicals or compounds. Check out our list of the most bioavailable forms of major minerals!

In bold are the most bioavailable supplemental forms of each mineral and these are the words you may want to look for on the nutrition label when shopping for supplements. 

Calcium

Calcium is the most abundant mineral in the body found in the bones and teeth. Along with iron, calcium is the most commonly deficient mineral in women. It can be difficult to obtain the recommended daily allowance of calcium from a multivitamin, and an additional supplement is almost always necessary. There are countless forms of calcium supplements but the three most common are calcium citrate, calcium carbonate, and chelated forms. The chelated form of calcium known as calcium lysinate, has been shown to be the most bioavailable supplement form. However, the chelated form is difficult to find in commercial supplements and so other forms may need to be chosen. So of calcium citrate and calcium carbonate, which one is better? Calcium carbonate has been shown to be more bioavailable and have a higher elemental amount of calcium, but it must be taken with food to reach maximum absorption unlike calcium citrate which can be taken without food. When shopping for calcium supplements, look for chelated calcium or calcium carbonate. It should be noted that for calcium to be absorbed, there must be sufficient vitamin D in the body and so many calcium supplements include vitamin D as well. Calcium also works in a 2 to 1 ratio with magnesium for cardiovascular health. 

Chlorine

Chlorine is an electrolyte that works with sodium and potassium to maintain proper fluid and acid-base balances in the body. Chlorine is present in salt so if you are getting a sufficient amount of sodium through your diet, then there is no reason to supplement chlorine. Salt (sodium chloride) tablets have been used in the past for maintaining fluid balances in medical patients, but this supplement has been mostly phased out for better rehydration methods. In short, chlorine does not need to be supplemented for the average person. 

Magnesium

Known as the anti-stress mineral, magnesium does wonders for improving brain health, stimulating nerve and muscle function, and producing energy. There are three popular types of magnesium supplements on the market but which one is best? Magnesium oxide, the most commonly used, is not readily absorbed and can cause adverse laxative effects and bloating. A cheap alternative is magnesium citrate which is combined with an organic salt to help improve absorption and it provides a much milder laxative effect than magnesium oxide. The other preferred supplement form is magnesium glycinate which is well absorbed in the body as it is chelated or combined with an amino acid. Magnesium glycinate can help produce a calming effect on the body and is great for anxiety and insomnia. Another form of magnesium that is not as popular or accessible on the market is magnesium pidolate which has been shown to have a high bioavailability and help treat migraines. Of the many magnesium supplements out there, it is best to look for powdered magnesium citrate, glycinate, or pidolate on the nutrition label as a powdered or soluble form is absorbed better. 

Phosphorus

Phosphorus is in every single cell of the body and it is involved in nearly all physiological reactions. Excess phosphorus can actually cause a calcium deficiency and other adverse side effects so it is not often recommended to supplement phosphorus, especially since it is plentiful in most foods. Phosphorus is usually in the form of phosphate salts in supplements and typically only used in medical scenarios such as cleansing the bowels before surgery or treating hypophosphatemia (low serum phosphorus levels). 

Potassium

Potassium is another electrolyte that balances fluid levels in the body, but it is also involved in almost every single bodily function. One popular supplement form, potassium gluconate, has been shown in several clinical trials to be highly bioavailable with the body absorbing 94% of the nutrient, comparable to that of a potato (a high potassium food). Additionally, potassium gluconate has been shown to be effective in retaining calcium, maintaining urine pH, and improving cardiovascular health. Potassium supplements should not be over 99 mg because they can cause small-bowel lesions. When shopping for supplements, look on the nutrition label for potassium gluconate with a dose under 99 mg. 

Sodium

Sodium, the mineral everyone loves to avoid because of its correlation to high blood pressure. While sodium should always be consumed in moderation, it is required for proper nerve and muscle function. Supplementation is rarely, if ever needed and most people can increase their sodium intake through foods. Some athletes use sodium bicarbonate to improve their performance in short term, intense activities such as sprinting as it can prevent the buildup of lactic acid that makes your muscles burn and feel sore. Sodium bicarbonate is used medicinally for metabolic acidosis and chronic kidney conditions but it is not recommended for regular use by someone who is not a trained health professional. The bottom line of sodium supplementation is to avoid it because it is most likely unnecessary for the average person. 

Sulfur

Sulfur is the forgotten mineral that helps sustain healthy hair, skin, and nails. Sulfur is available in two forms: dimethyl sulfoxide which is applied topically to the skin and methylsulfonylmethane (MSM) which is an oral dietary supplement. MSM has been shown to have anti-aging benefits as well as maintaining joint health and immune function. Combining vitamin C and MSM together can speed up recovery from exercise and reduce soreness. When shopping for sulfur supplements, look for methylsulfonylmethane (MSM) with vitamin C.

Breville JE98XL Juice Fountain $171

• The Breville Juice Fountain Plus: The perfect way to get yourself into the world of juicing; This centrifugal juicer features a 3 inch extra wide fruit chute, dual speeds, lightning-quick operation and simple clean up 
• Unique Extraction System: The Breville juicers titanium reinforced disc and Italian-made micro mesh filter basket are made out of stainless steel and together are designed for optimum juice and nutrient extraction 
• Short Prep Time: The juicers unique 3 inch extra wide chute feed allows you to juice whole fruits and vegetables without pre-cutting 
• Built-In Froth Separator: Certain fruits or vegetables create froth when juiced; The juice jug features an integrated froth separator to pour more juice, less froth into the glass 
• Convenient Storage: The power cord wraps around its feet under the base and the pulp container is detachable making the blender easy to store 
• Two Speed Control: Use the low speed for softer fruits and leafy vegetables, and the high speed for denser fruits and harder vegetables 
• Included Accessories: 35.2 fl oz Juice Jug with Froth Separator and Cleaning Brush 
• Capacity: 35.2 fl oz Juice Jug and 2.6 qt Pulp Container
• Settings: Two Speed Electronic Control
• Warranty: 1 Year Limited Product Warranty: Power: 850 Watts; Voltage: 110 to 120 Volts
• Extra-Wide 3-Inch Feeder Chute can create: 8oz. cup of juice in just 5 seconds
• 850-Watt Dual-Speed Motor: Powerful stainless-steel cutting disc for fast results
• Safety Locking Arm: Overload protection LED; large-capacity pulp collector
• Dishwasher-Safe Parts: Includes 1-liter juice jug with froth separator, filter basket, and cleaning brush
• Measures Approximately: 13-1/5 by 16-1/2 by 18-1/5 inches; 1-year limited warranty

KOIOS Juicer $130

• Quiet Operation At 60 dB: The motor operates less than 60 dB, the KOIOS Cold Press Juicer offers a safer and quieter juice extraction environment. Easy for you to juice while your baby is sleeping. It is no problem to take care of your baby and cook at the same time. 
• Preserve Maximum Nutrition: 7-level spiral system – Makes the freshest, highest quality juices possible. 
• Healthy and Nutrition: A masticating juicer keeps the minerals, enzymes, vitamins or trace minerals from being destroyed. 
• Easy Assembly and Cleaning: Simple and easy to assemble and clean,included cleaning brushes and shovel to make cleaning easier. 
• KOIOS’ Warranty and Service: This company provides fully guaranteed after-sales service, please feel free to buy. You don’t have to take any purchase risk. When you receive the item, if you like this juicer and the parts are damaged after using it for a period of time, please feel free to contact the company and they will send you a replacement as soon as possible within 3 years. And lifetime consultancy services. Enjoy delicious and nutritious juices!

Jack LaLanne JLPJB Power Juicer $344

• Special Patented Juice Extraction Technology: With extra-large round feeder and super sized detachable pulp collector. 
• 3,600 RPM Motor: Has lifetime guarantee and whisper quiet operation. 
• Commercial Quality: With good housekeeping seal of approval. 
• Bonus Power Juicing Recipe Guide. 
• Built-In Safety Features. 
• Countertop Juicing Machine: With an extra-large feeder chute.
• Powerful 3,600-RPM: Motor offers whisper-quiet operation. 
• Surgical-Quality Stainless-Steel Cutting Blade: Super-sized, removable pulp collector.
• Dishwasher-Safe Removable Parts: Includes recipe/instruction booklet.
• Product Built to North American Electrical Standards.

Omega MM900HDS $310

• Industry Leading: 15-YEAR coverage on parts and performance. 
• Endorsed By The Medical Medium: “Everyone always asks me what juicer I use — and this is it… It’s the best juicer I’ve seen on the market… There’s not another juicer on the market that can extract the juice out of celery as this one does…” Anthony William, The Medical Medium. 
• Cold Press Slow Juice For An Immunity Boost: The 80 RPM low-speed, dual-stage masticating juicing produces minimal heat buildup and oxidation for juice that extracts maximum immunity boosting and health-enhancing nutrients, vitamins, and enzymes. 
• Special Celery Adjustable End Cap With Green Insert: Your juicer comes with a special adjustable end cap that is to be every time you juice your celery – it is NOT meant to juice any other fruit or vegetable. The green insert squeezes every bit of juice out of your celery so you get more juice in every batch. 
• Fruit & Vegetable Cap: The second adjustable end cap you receive is for juicing all other fruits and vegetables 
• Easy To Clean: Enjoy easy cleaning with automatic pulp ejection

Aobosi Slow Masticating Juicer Machine $90

• Multi-purpose for Fruits &Veggies: This juicer that can extract various of fruits and vegetables in a few minutes, especially works great for veggies, which allows the juice to maintain its pure color, natural taste, vitamins and nutrients. No dirty hands and no splashing. In only a few seconds, you can drink a cup of juice with little pulp and foam. Rich vitamins can help maintain a good figure and enhance immunity. 
• High Juice Yield & Richer Nutrition: slow masticating can perfectly separate juice and pulp, extracting higher-purity juice and preserving higher nutritional value. This auger spins at 80 RPM, and extracts up to 20% more juice and 30% more vitamins and minerals. 80 rpm lower speed means no heat build-up and less oxidation. The juice cup baffle included can also help to separate juice and pulp further. So we can drink the original flavor and absorb most of the nutrition better with this juicer. 
• Safe & Quiet Operation: This cold press juicer is equipped with intelligent protection chips, making it stop automatically for every 20 minutes of operation. 150W motor- less than 60 decibels, small mouth design to put ingredients that prevent your hands from getting injured and ensure the ingredients are stoned and peeled for healthier juice. Just enjoy a quiet and safe environment and healthy life when making juice. 
• Quick & Easy To Clean: This juicer machine features a safety lock design, which helps you easy to assemble and disassemble in minutes. Has
• Reverse Function: To avoid stuck and helps you to clean. All detachable parts are made of high-quality Food Grade anti-oxidation materials, easy to clean with a bonus brush, or can be safely cleaned in your dishwasher. 
• Premium Service: For Amazon customers, this product comes with Lifelong Technical Support & 24 Hours PREMIUM SERVICE. If you have any issues with the slow juicer, please contact us first, we will give you a satisfied solution as soon as possible.

Tribest Greenstar GSE-5050 Elite $624

• Portable: With balanced sure-grip handle for easy carrying; 12 Year Warranty. 
• Automatic Pulp Ejection: For continuous juicing and easier clean-up. 
• Easily Juices: Most fruits, herbs & vegetables, and grinds nuts, and grains. 
• Easy To Clean And Assemble: All-new GSE-5010 Black 110V Model, Dimensions 18.6″ W x 6.8″ D x 12.4″ H. 
• Clean The Juicer: With mild soap and avoid using any hard chemicals, such as bleach, to prolong the quality of the product.

AMZCHEF Slow Masticating Juicer Extractor $130

• 2 Speeds Control & LED Display: This AMZCHEF slow juicer has a flexible 2 speeds control design to extract various fruits and vegetables (including leaf veggies). “SOFT” modes runs from 50 to 60 RPM for soft and juicy fruits and vegetables like watermelon, orange, grape, celery, and cucumber. “HARD” modes runs from 100 to 110 RPM for hard fruits like apple, pear, carrot, beets, ginger, and kale. Plus an elegant LED display panel, which makes your juicing more convenient and stylish. 
• Compact 3 In 1 Versatile Juicer Machine: AMZCHEF compact slow juicer not only can work as a juicer but also can work as a meat grinder or slicer shredder. With its customized attachments, you can transform your juicer into a versatile kitchen appliance that can help you tackle even more culinary tasks. From meat to fruits and veggies it cuts your time spent on prep in half if not more. Search Keywords:”GM3001 Attachments” to get it for you! It is sold separately, not in the juicer package. 
• Anti-Oxidation & Keep Fresh Better: Slow masticating and small feeding chute design can not only extract more than 90% juice and drier pulp, preserve maximum nutrients from fruits and veggies but also reduce the oxidation rate. Besides, this juice cup has a food-grade silicone cover, which can help to reduce the juice oxidation rate effectively. You can just put the fresh juice in the fridge after juicing and the juice freshness will be kept up to 72 hours.
• Silent Operation & Easy To Clean: The motor operates at less than 60db, So it doesn’t bother your family when you juice. One button assembly design allows you to take the juicer apart in seconds. With the provided cleaning brush you can clean the machine easily. All detachable parts are made of high-quality Food Grade material and are dishwasher-safe. P.S. When making the carrot juice, please cut the carrot into pieces first, and if the machine gets stuck, use the REVERSE FUNCTION to undo the jam. 
• 2 Portable Bottles Included: Offer 2 travel bottles (500 ML/bottle)in the package, which allows you to take the fresh juice outside for picnics, sports, travel and etc. So you can supplement nutrition at anytime and anywhere. All these functions make the juicer a versatile machine that is worth investing in for a modern kitchen. We are confident with the quality of this juicer. This company also provides lifetime support from AMZCHEF. This company’s support team will solve all your problems within 24 hours

Hurom H-AA Slow Juicer $373

• Design: With a streamlined design that includes smooth curves that gradually become slimmer in the back, the H-AA brings you stylish, yet modern beauty. 
• Natural: The H-AA rotates at a speed of just 43 revolutions per minute, designed This patented Slow Squeeze Technology ensures your juice retains all of its natural nutrients. 
• The H-AA comes with a control lever and fine and coarse strainers that allow you to control the amount of pulp to suite your taste. 
• Versatility: Works on fruits, vegetables, leafy greens, nuts, and soybeans to create nutritious juices, milk, tofu, and more. The H-AA also has the ability to create ice cream with frozen ingredients. 
• 120 AC Voltage: power consumption 150 Watts.

Hamilton Beach Juicer Machine $78

• Healthy, Homemade Juice In Seconds: Juice a variety of fruits and vegetables. Juicer is easy to assemble with extra-large pulp bin. Juice cup is not included. 
• Extra Large 3-Inch Feed Chute Fits Whole Fruits And Vegetables: Fit a whole apple, a peeled orange or a handful of kale. Less precutting, and more continuous juicing for fresh fruit juice, vegetable juice, or nutrient-packed celery juice.
• Easy To Clean: Removable parts are dishwasher safe and BPA-free. 
• Powerful Electric Motor For Maximum Juice: 800w of power can turn a dense beet into a smooth juice in seconds 
• 3-Year Limited From The Bestselling Juice Extractor Brand: Includes access to a dedicated USA customer support team of Hamilton beach employees.

Viesimple Masticating Juicer $200

• Industry Revolutionary Technology: This masticating juicer applied the planetary orbit structure which perfectly combined the screw and the filter so that the juice extraction system runs stably without shaking. The juice machine squeezing accuracy exceeds the level of 0.1mm, ensuring an ultra high juice yieldSAVE MORE MONEY compared to centrifugal juicers, which is the unique feature of vertical cold press juicers. 
• More Healthy And Safe: Acidic juice will corrode easily in contact with metal, not good for health according to chemical common sense. So our juicing machine choose BPA-FREE food-grade plastic material (Tritan) to prevent the juice chemically changed during the juice extraction process. A slow masticating juicer like the Viesimple Large Caliber Juicer rather than a centrifugal juicer also prevents the rapid oxidation which can be caused by the high-speed spinning of a centrifugal juicer. 
• Real Easy To Clean: The filter of this cold press juicer is a double-layer grid structure. Different from the traditional steel stainless strainer easy clogged by thousands of meshes, when you using this juicer, it is really easy to clean just by flushing water, with no need to use a brush. 
• High Quality: The juice machine uses high-quality pure copper motors and an optimized circuit board design. The solution has been tested thousands of times and has a lifespan of more than 10 years. Each juice machine undergoes 3 strict quality inspection procedures in the production process. The powerful 240W AC motor’s slow speed allows each and every piece of produce enough time to have its juice fully extracted, leaving behind only dry pulp and delicious and nutritious juice. 
• 2-Year Warranty: This company provides 2 Yeas Warranty for this masticating juicer and 24 Hours Online Service. This company employs a very strict quality control system to ensure your product is in working order and up to your standards. 
• Kindly Reminder: 1. There is a blue protection film on the surface. Please remove it before use. 2. This juicer is made of Tritan plastic, the cost is 5 times that of stainless steel, but for lemons, it is recommended to peel or cut into slices and squeeze to avoid damage.

What is Nutrition?

Nutrition is how food influences the body and health. Food is absolutely essential for life because it provides the body with the necessary nutrients that are required for normal body functioning. Think of the body as a series of thousands of engines in which specific fuels in the form of nutrients are required to run these engines. If the engines are not given the right types of fuel, they will not function properly just as eating the wrong kinds of food will result in health problems. Let’s break down the different nutrients that food has to offer. 

What are Macronutrients? 

Macronutrients are the nutrients that the body uses in the largest amounts. The three macronutrients are proteins, carbohydrates, and fats. Each macronutrients has its special function in the body. Let’s examine each macronutrient further. 

• Proteins – Proteins are large molecules made from building blocks called amino acids. There are 23 amino acids, 9 of which are essential amino acids meaning they cannot be created inside the body like all the other amino acids. Some foods, such as animal-based products (meat, dairy, fish, poultry, and eggs) are considered complete protein sources because they contain all 9 essential amino acids. Most plant-based foods (fruits, vegetables, grains, nuts, and seeds) are incomplete proteins because they do not contain all 9 essential amino acids. Protein is present in every cell of the body and is therefore necessary for a wide variety of functions from bone and muscle growth to immune protection, and skin repair. 
• Carbohydrates – Carbohydrates are the preferred fuel for the body. Long carbohydrate molecules are eventually broken down in the body into glucose, a sugar that is carried in the blood to all of the body’s cells to use for energy. There are two main types of carbohydrates: complex (vegetables, legumes, whole grains) and simple (fruits, milk processed foods). Complex carbohydrates have much longer molecular structures that enable them to be digested slower and provide lasting energy in the body. Simple carbohydrates have shorter structures and are digested fast, spiking blood sugar much higher than complex carbohydrates. Because the body requires constant fuel even at rest, carbohydrates are vital for movement, maintaining a proper body temperature, digestion, and keeping the heart beating. 
• Fats – Also known as lipids, fats are an essential nutrient. The two most common types of fats are unsaturated and saturated fats. Fats that are solid at room temperature (animal fats such as butter and cheese) most likely contain saturated fats which have been proposed to be a risk factor for heart disease. Fats that are liquid at room temperature (plant oils) contain unsaturated fats which are associated with beneficial health effects. Every single cell in the body requires fats to maintain their structure. Fats play a role in long term energy storage, hormone production, and the absorption of certain vitamins into the bloodstream. 

What are Micronutrients?

Micronutrients are nutrients that are required in smaller amounts in the body but that does not make them any less important. Let’s take a closer look at the two micronutrients vitamins and minerals. 

• Vitamins – Vitamins are organic molecules that are essential for life and must be consumed through the diet since they cannot be made in the body. Vitamins are classified into two groups: water-soluble and fat-soluble vitamins. Water soluble vitamins (Vitamin C and the B vitamins) are easily dissolved in water and are readily absorbed and removed from the body. Fat-soluble vitamins (Vitamins A, D, E, and K) are absorbed with the help of fats and are stored in the body for future use. Vitamins are needed for all kinds of bodily functions, each one serving a different purpose. 
• Minerals – Minerals are naturally occurring chemical elements that are vital nutrients for life. The major minerals that the body requires are calcium, phosphorus, potassium, sodium, sulfur, chlorine, and magnesium. The trace minerals used by the body include zinc, copper, iron, iodine, manganese, molybdenum, and selenium. Some even classify minerals into an ultratrace category which includes elements such as boron and chromium. Each mineral has its own unique job in the body, many of which have multiple functions. 

What are Phytonutrients?

Phytonutrients are simply chemicals produced by plants. Phytonutrients are not essential nutrients but they have been proposed to have beneficial health effects such as helping prevent chronic diseases and cancer. Foods that contain phytonutrients are plant-derived such as fruits, vegetables, grains, beans, nuts, and seeds. 

What are Electrolytes? 

Electrolytes are elements that have a natural positive or negative charge when they are dissolved in water. The major minerals calcium, potassium, sodium, and chlorine are considered electrolytes. Electrolytes are important because they help maintain the proper fluid and pH balance in the body. Dehydration and muscle cramping can result from low electrolyte levels. 

What are Antioxidants?

Antioxidants are chemicals that prevent oxidation in the body, which is a reaction that results in damaged cells. Certain vitamins and minerals have antioxidant properties such as vitamin E and selenium. Some phytonutrients also have antioxidant properties. The best food sources of antioxidants are fruits and vegetables. 

What are Probiotics and Prebiotics?

Both probiotics and prebiotics both function in gut health and can be provided through the diet. Gut health is important because it ensures that all the nutrients consumed through food are being properly digested and absorbed in the body. 

• Probiotics – Probiotics are beneficial live bacteria that help maintain a healthy gut. Probiotics are found in dairy products such as yogurt and cheese as well as fermented foods like kimchi and kombucha. 
• Prebiotics – Prebiotics are the food that feeds the live bacteria. Prebiotics are found in high fiber foods such as fruits, vegetables, and legumes. The human body is unable to digest prebiotic fiber, but the bacteria in the gut loves to feed on it and can digest it well. 

How Does Nutrition Help with Health?

Nutrition is closely related to health, being a critical part of normal growth and development. Think of nutrients as building blocks for the body. Protein serves as a building block for skin and blood while calcium builds bone. Fats are the building block for all the cells in the body as they are an integral part of the cell membrane. Without the help of nutrients, the body’s normal functioning would spiral into disaster. Certain nutrients can even treat health issues such as iron for anemia, iodine for thyroid function, and protein for wound healing. 

What is a Nutritional Deficiency? 

A nutritional deficiency is when the body is not receiving adequate amounts of a certain nutrient due to an unbalanced diet or an underlying medical condition. When an individual has a nutritional deficiency, physical symptoms can manifest and health issues may result. The most common deficiencies are with vitamins, primarily vitamin D and the B vitamins, and minerals such as calcium and iron. There are specific amounts of each nutrient that an individual should be meeting on a daily basis depending on age and condition which can be found in the Dietary Guidelines for Americans 2020-2025.  

What are Nutrition Supplements?

Nutrition supplements are an additional product that is added to the diet. For example, taking a multivitamin pill every morning is considered a supplement. Some people choose to take nutrition supplements for personal reasons while others use them to treat health conditions. Nutrition supplements can come in a variety of forms such as kid-friendly gummy, pills or capsules, chewable or dissolvable tablets, powders such as protein powder, liquids, and even injections. Consumers must be cautious when taking nutritional supplements as they are not regulated by the FDA as drugs are even though many can have similar effects to medications. 

What is a Healthy Diet? 

Unfortunately, there is not just one simple answer to this question. A healthy diet will look different for everyone since we all have our specific food likes and dislikes, cultural diet influences, and nutrient digestion and absorption varies from person to person. However, it can be agreed that a healthy diet is nutritionally sound. Some important principles of a healthy diet are as follows: 

• Balance – Having a balanced diet means having the proper portion sizes and proportions of macronutrients. Everyone will have different nutritional needs depending on their personal goals but the average person needs about 2,000 calories per day. A balanced diet will help ensure that all nutritional needs are met daily. 
• Variety – Food diversity is important for a nutritionally sound diet. The phrase, “eat a rainbow” can literally be put into practice as combining different fruits, vegetables, proteins, fats, and grains can result in a highly nutritious and colorful meal. 
• Moderation – There is little enjoyment in food without a little bit of indulgence. Everything in moderation is true when it comes to a nutritious diet. Processed foods high in sugar, salt, and saturated fats may not be healthy if eaten constantly, but a limited amount of these types of foods is healthy for the soul.

Kombucha 

Kombucha, the trendy fermented beverage, has been used in Asia and Russia centuries before it ever became popular in Westernized culture. It’s made by adding sugar and black or green tea to a mixture called “SCOBY” (which stands for symbiotic culture of bacteria and yeast). The SCOBY acts as a starter culture and forms a film on top of the liquid to prevent contamination by other microorganisms during fermentation. By fermenting a concoction of black or green tea with sugar and apple cider vinegar for about a week, colonies of bacteria and yeast are grown. This beverage has been shown to possess many health benefits from having anticancer activity, antioxidant activity, immune-boosting properties from the beneficial enzymes and bacteria it provides, and protective benefits to the liver and heart. It may be safe to say that kombucha is far more than a passing trend. To learn more about the benefits of kombucha, check out our other article here. 

Spirulina

Ever wondered why a smoothie or beverage claiming to be a health food is a blue-green color? It may be because of spirulina, a microalgae with a high protein and micronutrient content. Spirulina has been proposed to be a functional food, meaning it has definitive health promoting properties. Some of these health benefits include lowered cholesterol and blood pressure levels, quicker recovery from athletic performance, and increased immunity.

Spirulina has been suggested to be an alternative supplement for diabetic patients because of its ability to stabilize blood sugar as well as curb appetite to prevent overeating and weight gain. Spirulina is not just a pretty color, but also a pretty healthy natural food product. 

Probiotics 

Probiotics are the new superfoods.

There’s no doubt about it: we live in a world where people are obsessed with gut health, and probiotics have become a staple in many people’s diets. Whether you’re looking for a supplement to boost your immune system or just want some extra digestive support, probiotic food products are everywhere.

Probiotics, otherwise known as beneficial gut bacteria, are sold in all kinds of forms from supplement pills, powders, and beverages. There is no mystery as to whether probiotic food products are beneficial for health as they have been proven to help aid in digestion and protect the immune system.

But what about those trendy probiotic drinks? Like kefir, yogurt drinks, and even sodas? They seem like they’d be a great way to get your daily dose of beneficial bacteria without having to swallow a pill or eat yogurt every day! Recently, probiotic drinks such as kefir, yogurt drinks, and even sodas are exploding on the market. But wait…what if there’s sugar hiding in these drinks?

You’ll be surprised to hear that many of these trendy probiotic drinks contain added sugars that can cause blood sugar spikes and contribute to weight gain if consumed regularly. In fact, some of them may have more sugar than your favorite soda!

Charcoal 

Have you ever seen charcoal lemonade or activated charcoal powder being sold as a health product? While the charcoal seen in fire pits is different from the charcoal sold in supplements, there is still a wonder as to what this natural food product does to the body. Activated charcoal has been used in the past as an emetic to induce vomiting in people who were poisoned. Because of its “cleansing” properties, some people believe charcoal can help cleanse the body of other toxins, especially if the kidneys are not working properly due to chronic disease. However, more clinical trials must be performed before activated charcoal can be proven to be a functional food.

Activated Charcoal is made by processing raw biomass materials at high temperatures with steam under pressure and treating them with oxygen gas at high temperatures. This process causes pores between particles of carbon to expand so that it can absorb up to 1000 times its weight in liquids and gases. Activated Charcoal is produced commercially from coconut shells, peat, wood, coal and sawdust.

To read more about activated charcoal and its potential benefits, click here. 

Matcha 

Matcha green tea is more than just a trending food. It has been shown to have many health benefits, including reducing the risk of cancer and heart disease, as well as providing weight loss support.

Matcha is a Japanese green tea that is grown under shade to enhance its nutritional value. The chemical component of matcha that gives this food its health promoting activity are polyphenols which are exceptional antioxidants. Additionally, the caffeine content of matcha is much higher than other green teas and contributes to its antioxidant potential. Because of its high antioxidant content, matcha has possible anticancer, anti-inflammatory, and antiviral effects on the body. Read more about the top 10 reasons to drink matcha here.

Wheat germ 

Wheat germ, although not a very enticing name, has a high nutritional value being a great source of fiber, vitamin E, most of the B vitamins, calcium, magnesium, and phosphorus. Wheat germ is an essential part of a healthy diet. It’s packed with fiber, vitamins, and minerals—and it even helps lower cholesterol!

Wheat germ is the embryo or reproductive part of the wheat berry seed. It has been proposed that wheat germ has cholesterol lowering effects and may possibly help reduce menopausal symptoms. However, wheat germ should not be consumed if you are gluten intolerant or have celiac disease. Wheat germ also spoils quickly so it is important to look out for the expiration date.

If you’re interested in adding more wheat germ to your diet, here are some easy ways to do so: add it to smoothies or sprinkle on top of yogurt or oatmeal.

Coenzyme Q10

Coenzyme Q10 is a supplement that has been gaining some attention for its energy boosting benefits. This supplement is most often sold in a capsule form and is most often used to treat congestive heart failure.

Coenzyme Q10 may be one of the most important chemicals in the entire body as it is present in every single mitochondria and it is responsible for transporting the protons and electrons into the cell that are needed to make the energy molecule ATP. It is believed that nearly three quarters of people over the age of 50 may be deficient in coenzyme Q10.

This supplement has been shown to have many health implications, most notably for its role in treating congestive heart failure. In fact, coenzyme Q10 has already been approved in Japan as a treatment for chronic heart disease. Coenzyme Q10 also has other potential health benefits such as alleviating migraines and improving energy levels.

Collagen

You’re probably already familiar with collagen as the beauty supplement used in hair, skin, and nail supplements. But did you know that it can also help with joint pain and recovery?

Collagen is a protein found in the body that helps maintain strong connective tissues like cartilage and tendons. It’s also responsible for healthy skin, hair, and nails.

There is statistically significant evidence for both its anti-aging and joint health benefits. Of the various collagen supplements on the market, type 1 collagen is the best form because this is the most abundant type in the body responsible for forming connective tissues and skin.

Protein powders

Protein powders are all the rage for fast muscle growth with all kinds of formulations circulating in the market. So which protein powder is best and do any of them really work? The most popular type of protein powder is made with whey which is a normal byproduct of milk and therefore contains lactose which may be problematic for lactose intolerant individuals.

There is evidence to support that whey protein can help with muscle growth when performing resistance training. However, because exercise regimens vary from person to person and study to study, it is difficult to assume how much muscle growth is attributable to the protein powder itself. Protein powders also contain creatine which is a natural compound found in the body involved in energy production. Creatine is used in the body for quick bursts of energy and is therefore not necessarily ideal for endurance training or reducing fatigue. Branched chain amino acids are another popular protein powder supplement.

There has been speculation that branched chain amino acids work far better than any other essential amino acids to help build muscle but further research must be done to prove this. Of the thousands of protein powders available, it may be difficult to narrow it down to one and it may depend on personal preference such as whether you are vegetarian or are lactose intolerant. To read more about the different types of protein powders, click here. 

Fish Oils

Everyone is talking about consuming enough omega-3 fatty acids, but what does this really mean and why do we need to take fish oil supplements to do this?

Omega-3 fatty acids are essential fatty acids that are required for the building of cells and chemical messengers in the body. These fatty acids are also required for brain function and heart health.

Omega-3 fatty acids can be found in fish oil, flaxseeds, chia seeds, walnuts, and vegetable oils. Many people choose to take fish oil supplements to ensure they are getting enough omega-3s in their diet. Omega-3 fatty acids have been shown to help with cardiovascular disease, immunity, depression, and Alzheimer’s disease

Check out our article on omega-3s to learn more about their health benefits.

What is Native American cuisine? 

Native American cuisine is unique because it mirrors the natural life of their region. Because there are more than 570 Native American tribes across North America, the staple food items vary from community to community, based on the climate and landscape. However, there are certain foods that are considered inherently American and did not exist outside of the country prior to trade and colonization. These foods include corn known as maize, squash, beans, tomatoes, potatoes, chile peppers, cacao, and vanilla. This means that prior to colonization, Italians did not have tomatoes for their pasta, the French did not have chocolate for their pastries, the Irish did not have potatoes, and Thai food did not have its characteristic spice from chile peppers. Without these indigenous crops, more than half of the famous cultural dishes we know today would not be here. Keep reading to take a closer look at the evolution of Native American cuisine. 

What is the history of Native American cuisine? 

There are several stages of history to Native American cuisine, starting with the pre-contact phase prior to colonization and any outside influences. The foods that existed in the pre-contact stage were all hunted, gathered, and grown by the Native tribes. These foods varied by region with primarily bison as the staple in the Great Plains, wild game in the East, and fish in the Pacific Northwest. 

After colonization, new animals were introduced to the Americas such as sheep, cows, horses, and pigs as well as a plethora of diseases that destroyed the health of thousands of Native Americans. The new animals of the post-colonial period not only introduced a new meat source, but also a new milk source. However, most Native Americans are lactose-intolerant because it is simply not feasible to get close enough to a buffalo or an elk to milk it so dairy was rarely consumed. 

More recently, the government involvement phase has occurred in which thousands of Native Americans were displaced from their homes with the Indian Relocation Act of 1956. Commodity foods were issued to the Native population which included many processed foods and canned goods. The introduction of the government issued foods caused a rapid increase in diabetes and heart disease in the Native American population. One popular food item that came about from this period was fry bread, a perfect representation of survival and colonization. 

Today, there is a reclaiming period in which Native Americans are tapping back into their heritage and trying to restore original recipes from their ancestors. We can learn a lot from Native American cuisine including the environmental benefits of reestablishing the natural ecosystems of America, the medicinal benefits of indigenous food, and the health benefits of the traditional Native American diet.  

What are the health benefits of the traditional Native American diet?

When discussing the various health, environmental, and medicinal benefits of the Native American diet, we are referring to the traditional diet prior to the colonization of the Americas. 

• Traditional Native American cuisine is high in protein and low in carbohydrates, primarily being complex carbohydrates from fruits and vegetables. High protein and low carb diets have been effective for weight loss and diabetes control. 
• Traditional Alaskan Indian cuisine is high in heart-healthy omega-3 fatty acids, vitamin D, and vitamin A from the consumption of salmon, shellfish, and caribou. In fact, oils from wild fish and mammals were shown to have a higher percentage of unsaturated fat than saturated fat. The consumption of omega-3 fatty acids has been linked to better mental health and reduced depression and anxiety. 
• The wild plant foods of the Northern plains such as plums, cherries, turnips, prickly pear, hazelnuts, and rose hips were shown to have a higher fiber content than cultivated crops. Dietary fiber has been shown to help reduce the risk of diabetes, heart disease, and cancer.
• Wild plant foods have exhibited a higher micronutrient content than domesticated plants and vegetables. This means there are greater amounts of vitamins and minerals in traditional Native American plant foods than the foods found in the grocery store. 

What are the environmental benefits of the traditional Native American diet? 

• The principles of traditional Native American cuisine respect the natural environment and help to maintain the native ecosystems while mass farming and production have ruined the nutrient content of the soil and destroyed thousands of ecosystems. 
• The Native American diet is founded on sustainable hunting and gathering principles as well as local, small-scale farming. Additionally, the entirety of the food product is utilized which eliminates food waste. The organs, fat, and muscle of the animal are used for food, the hide for clothing and shoes, and the tendons for thread to sew items together. 
• The farming of the three sisters (corn, squash, and beans) of Native American cuisine work together in harmony to provide each other nutrients without the addition of fertilizer, pesticides, and other chemical products that erode the earth. The corn stalks provide a pole for the beans to climb and the shade from the corn helps the squash grow. The beans provide nitrogen for the corn and squash and the shade from the squash helps keep moisture in the ground for all 3 crops. 

What are the medicinal benefits of Native American foods? 

• Native American tribes would have their designated medicine man who had knowledge of the healing properties of certain plant foods or spiritual practices. One example is using tea made from the bark and needles of the eastern white cedar to treat scurvy, as this drink provided the necessary vitamin C to overcome the nutrition-related disease. 
• Many Native American herbs are still used today for alternative medicine treatments such as stinging nettle for reducing inflammation and reducing arthritis pain. 
• Native Americans have an understanding that food provides spiritual health and that the consumption of traditional foods contributes to mental health. 

There is no doubt about the benefits of the traditional Native American diet. The tricky part is restoring this cultural cuisine to its former glory prior to colonization. Bringing awareness to the ecological footprint and health implications this diet promotes is one step forward in the right direction of bringing back the traditional Native American diet.

Lavender 

Lavender has been shown to relieve anxiety, depression, headaches, and insomnia. Lavender has also demonstrated the ability to reduce blood pressure. Aromatherapy is the most popular way to receive brain boosting benefits from this herb but teas and tonics are also available to provide the same health outcomes. Lavender oil should not be ingested orally as it can be toxic and it should be used with caution during pregnancy along with other essential oils. 

Ashwagandha 

Ashwagandha has been used for centuries in ayurvedic medicine, one of the oldest traditional medicine systems in India, and is well known for its ability to rejuvenate the nervous system. This herb can alleviate stress by reducing cortisol levels, work as an antidepressant, and boost memory. Supplements for this herb can either be in liquid form as the root extract or in capsule form. Ashwagandha is not recommended for children, pregnant or breast-feeding women. If you want to read up on other adaptogens, read our article here.

Chamomile 

Chamomile is one of the most popular herbal teas and is already widely accepted for its medicinal uses as a remedy for stress, stomach cramps, and insomnia. A recent study showed that chamomile can also help regulate menstrual related mood disorders. Chamomile should not be consumed if allergic to ragweed or similar plants. 

Chasteberry 

Chasteberry is considered an estrogenic plant and has been historically used to regulate hormone related symptoms of menstruation and menopause. In fact, chasteberry, among other estrogenic plants, have been investigated as an alternative hormone replacement therapy for women after menopause to prevent memory loss and neurodegenerative conditions such as Alzheimer’s from occurring. Chasteberry can be found in extract or capsule form and should not be taken if pregnant. 

Ginkgo 

The gingko tree was planted as a sacred and ornamental tree in China and its seeds and leaves were first used for medicinal purposes in traditional Chinese medicine. Ginkgo has antioxidant properties that improve brain functioning by providing tissue oxygenation and enhanced circulation. Because of its neuroprotective effect, ginkgo has been examined in a recent study as a possible natural treatment for Alzheimer’s disease. Gingko should not be used by people with bleeding disorders. 

Gotu kola 

Gotu kola is another herb used in ayurvedic medicine for the primary purpose of improving circulation and wound healing. However, gotu kola has also been shown to aid in relaxation, depression and memory improvement. In a study, gotu kola was shown to be more effective than folic acid in improving cognition after a stroke. This herb should not be taken during pregnancy or by people with a hyperactive thyroid. 

Kava

Kava is a root that has been used by Pacific Islanders for centuries as a calming and slightly hypnotic treatment. Recently, Western culture has included and marketed kava in recreational beverages to help induce a physical and mental tranquility. Kava should be used with caution as it may cause drowsiness, impair liver function with prolonged consumption, and interact with anti-anxiety drugs. 

Passionflower 

Passionflower is nature’s tranquilizer with slight sedative effects that can combat anxiety, hyperactivity, muscle tension and spasms, and nervous insomnia. Passionflower can be found in extract form or can be in a dehydrated form to add as a supplement to tea. This herb may cause sleepiness and may enhance the effects of alcohol and some medications. 

Feverfew 

Feverfew is a medicinal plant commonly used to treat headaches and migraines by inhibiting the release of prostaglandins and serotonin, both migraine inducing substances. For people suffering from chronic headaches, feverfew is a much less invasive treatment with fewer adverse side effects than common over the counter medications. Feverfew should not be used in combination with other migraine or blood thinning medications and may cause mouth sores if the leaves are chewed. 

Ginseng

Ginseng is the herbal “cure-all” remedy that can treat anything from constipation to circulatory problems. Ginseng enhances overall energy, reduces stress, and can even help with withdrawal from addictive drugs and alcohol by promoting liver function. There are different types of ginseng but all contain similar properties. Ginseng can be found in teas, capsules, powders, and liquid concentrates. Panax ginseng may cause high blood pressure and should be used with caution.  

Sage 

Sage is not just for burning and spiritual cleansing, but it is also a powerful stimulant for the central nervous system. Research has shown potential cognitive benefits of sage in Alzheimer’s disease and dementia. Sage interferes with the absorption of iron so supplements should not be taken at the same time. Sage is not advised to consume by individuals with seizure disorders or those with high blood pressure. 

St. John’s Wort 

St. John’s Wort is nature’s antidepressant with innate mood-elevating properties. There have been several clinical trials that have shown positive results in managing depression but there have also been many adverse side effects documented. St. John’s Wort should not be mixed with other antidepressant medications and may lower the effectiveness of many prescription medications.  

Valerian 

Valerian is the natural Valium, producing the same effects of relaxation, reduced anxiety, decreased muscle tension and insomnia. Valerian has been shown to increase sleeping time and reduce the number of times people wake up at night. Valerian is available in capsule or tincture form. 

Green tea 

Green tea is a widely consumed beverage characterized by its earthy and slightly bitter taste. Known for its antioxidant properties, green tea combats aging, mental fatigue, and brain health decline. To receive the antioxidant benefits of green tea, it must be consumed without milk as milk decreases the bioavailability of the nutrients in green tea. Green tea does contain a small level of caffeine which may induce anxiety if it is consumed in excess. 

Rosemary 

Rosemary has been linked to brain health for centuries with this idea originating back to ancient Greece. Studies have shown rosemary’s ability to increase the speed of memory recollection and decrease mental fatigue through oral consumption. Rosemary has also been used in aromatherapy to stimulate arousal and improve mood. Rosemary can be toxic in large quantities and should not be taken while pregnant.

Not only is okra delicious, but it is great for your body and mind! Keep reading to discover the amazing health benefits of okra.

Full of Fiber

This unique veggie is a very rich source of fiber, and can assist in maintaining your digestion. This study states that a “very high-vegetable fiber intakes reduce risk factors for cardiovascular disease and possibly colon cancer”.

Stabilizes Sugar Levels

Similar to kiwi, okra is especially beneficial to those who are having trouble managing blood glucose levels. Another study has proven the effect okra has on regulating diabetes mellitus and also helps decrease the amount of cholesterol and lipids within the blood.

Brain Booster

There has been promising research that correlates eating okra with a decreased risk of Alzheimer’s disease and other neurodegenerative disorders. When you regularly consume this vegetable, it reverses the damage that may be caused by oxidative stress in your brain.

Obesity

Another amazing use for the polysaccharides found in this tubular veggie is to help regulate metabolic disorders and obesity that is induced by high-fat diets. The constituents of okra can accomplish this by helping maintain blood glucose levels, body weight, improved glucose tolerance, and an overall decrease in the amount of bad cholesterol.

Heart Health 

While this research is ongoing, this study highly suggests that there is an inverse effect of folate on the risk of cardiovascular disease. The folate present in okra can protect your heart by increasing the production of nitric oxide and attacking harmful superoxide radicals.

Lack of Lethargy 

Okra contains a high level of polysaccharides, which are the healthy long-chain carbohydrates, and are evident for prolonging the swimming time of sperm in vivo. Polysaccharide also increase the amount of glycogen within the liver, which aids in energy storage. Research has also proven that increasing your intake of okra has had anti-fatigue effects on humans.

Anti-Oxidant

The seeds within okra are what carry the most amount of anti-oxidant and anti-fatigue effects, so don’t pick them out! Scientific evidence proves that the seeds work their magic by reducing harmful levels of blood lactic acid and urea nitrogen. Who knew that okra had such powerful anti-oxidizing effects!

Folic Acid

Each half-cup of cooked okra provides 37 micrograms of folate, which aids in metabolizing carbohydrates, protein, and fat. Folic acid, also known as vitamin B-9, is essential to include in your everyday nutrition, since it allows your body to generate new cells and can also prevent harmful damage to the DNA that may lead to cancer. Some studies even show that folic acid helps decrease the risk of birth defects in expectant mothers, and is commonly included in prenatal vitamins.

Liver Lover

An extract of okra has been proven to have protective properties for the liver by reducing damage caused by certain chemicals. Increasing your intake of okra may help yield lower inflammation levels and even lower risk of necrosis of the liver due to its high anti-oxidants.

Protein-Packed

Just half of a cup of this delicious vegetable of the mallow family provides 1.5 grams of protein. There are various ways to prepare this tasty meat substitute for those who choose to follow a vegetarian diet, here is a flavorful way to prepare okra curry that is vegan friendly.

Great Appetite Suppressor

Just one serving of durian contains about 20% of your daily calories! This densely caloric fruit contains enough fat to keep your tummy full and your chocolate-loving eye from wandering. Just one cup of durian contains a whopping 13 grams of fat! But not to worry, it’s the good kind of fat. Scientific research has proven that adequate fat intake can “suppress later food intake when present in the small intestine of both humans and animals.”

Reverses Aging

Aging is far from the faux pas the media makes it out to be. Here at Health Fitness Revolution, we believe every man and woman should wear their laugh lines and eye wrinkles like the tiger stripes they are. The wisdom and insight that comes with aging is an admirable and natural force of nature that should be welcomed with broad arms- rather than avoided.

But there is one thing about aging that isn’t debatable. The graceful aesthetics that come with aging should be handled with care. The best way to do so is to up your antioxidant dosage. Consuming antioxidants is vital to the process of aging- due to their protective properties. Antioxidants protect the skin and hair from oxidation or free radical damage. Free radicals can speed up the aging process by destroying healthy cells in the body, which makes antioxidant rich foods- such as durian – a valuable asset to just about everybody’s diet.

The high water content in durian can also protect your skin from damage. Water is important for purifying the skin and reducing the appearance of fine lines by keeping you moisturized.

Immunity Booster

The immune system protects the body like a bodyguard (no pun intended), from harmful influences from the environment, making it essential for survival. Durian is a great aid to the immune system because of its high vitamin C content. Merely one serving of this South Asian fruit supplies you with more than half of your recommended dietary intake of vitamin C. Vitamin C is great for fighting diseases such as the common cold, stimulating wound healing, and improving blood flow.

Promotes Healthy Blood Pressure

Not only is this fruit high in vitamins, its also packed with electrolytes- such as potassium! Potassium is an essential electrolyte important for regulating blood pressure, sodium levels, and a sound heart beat. A healthy heart ensures a healthy cardiovascular system- which is essential for longevity and optimal wellness.

Carbohydrate Metabolizer

Durian can help stabilize metabolism with it’s Thiamine content. Thiamine, is an essential vitamin that belongs to the vitamin B complex and is involved in maintaining metabolism, nervous system health, and cardiovascular health. Maintaining a healthy carbohydrate metabolism can promote a healthy body mass index (BMI), as well as decrease your likelihood of developing diabetes.

Encourages Healthy Fertility

The majority of women who struggle with fertility typically have irregular levels of estrogen and studies reveal that durian contains a high level of estrogen- making it a natural aid to estrogen deficiency. Durian also promotes a healthy body weight, which has also been proven to improve fertility.

Keeps You Regular

The high carbohydrate content in durian is bound to come with a considerable amount of fiber! With a striking 9 grams of dietary fiber per serving, this well-rounded fruit will most certainly keep things moving. Dietary fiber is essential to our diets because it adds bulk to our stools, while also softening them. This makes durian a fantastic snack option for anyone suffering from chronic constipation or wanting digestive support.

Alleviate Anemia

Anemia is a common medical condition that globally affects 1.62 billion people. This medical condition is marked by the deficiency of red blood cells- which consequently causes fatigue and malaise. One of the common causes of anemia is a folic acid deficiency. Folate- or folic acid, is vital to the production of red blood cells. Durian can alleviate this deficiency due to its high folate content.

Enhances Energy

With roughly 66 grams of carbs per serving, durian can be a great aid to athletes, work out junkies, or anyone looking for an extra jolt of energy. While this high carb content may come off as alarming- it shouldn’t be. Durian consists of complex carbs, which are broken down and digested throughout the day- unlike simple sugars. Because of this, durian has a low glycemic index (44-54), making it a diabetic friendly energy booster.

Regulates Sleep Cycle

Durian contains a natural sleep-activating amino acid- tryptophan. Tryptophan- also known as nature’s sleeping pill, is important to inducing sleep because it metabolizes sleep hormones, such as serotonin and melatonin. Studies show that increasing tryptophan intake can decrease sleep onset latency- the length of time it takes to fall asleep. This makes durian a naturopathic cure for mild insomnia or sleeplessness.

Avocados

According to studies, there is just as much folate, vitamin E, and lutein in a one ounce serving of avocado compared to the recommended serving size of apples and pears. These are all essential vitamins in growing babies. There are several ways to introduce avocados into your baby’s diet. A slice of avocado with a little of the peel still on allows those tiny fingers to easily grasp the avocado and enjoy the healthy fats and minerals they have to offer. Smashed avocado on whole wheat toast, cut in finger length strips is another great way to serve it. 

Eggs

Eggs are full of amino acids and omega-3 fatty acids that are essential in a healthy diet. When conducting a study on the effects of eggs on children as young as 6 months, it was concluded that consuming eggs allows for higher intake of protein, choline, and B12. Whether you want to scramble or hard boil the eggs, your baby will benefit from this protein rich food.  

Salmon

Salmon is a fish packed with DHA, which supports brain health and development- perfect for a baby’s growing brain! Research has suggested that introducing salmon at a young age can help decrease cardiovascular disease, prevent asthma, and even eczema. Salmon can also help in building a stronger immune system. 

Sweet potato

By cutting the sweet potato into finger length pieces and cooking them until they are soft, it allows your baby to enjoy a delicious vegetable filled with essential vitamins and potassium. The great thing about sweet potato is the wide array of ways it can be cooked: steamed, roasted, or mashed.  

Yogurt

Greek yogurt, in particular, is fantastic for BLW- it’s protein packed and supports a healthy gut due to the probiotics it contains. Remember when choosing a yogurt to avoid ones that are overly loaded with processed sugars! 

Strawberries

Try giving your baby a whole ripe juicy strawberry and watch them explore this vibrant red fruit packed with antioxidants and vitamin C. Strawberry studies have revealed that strawberries have anticancer properties, can reduce obesity related diseases, and lower heart disease risk. 

Mango

Filled with fiber and natural sugars, mango is a fruit that will have your baby’s taste buds jumping up and down. Studies have shown that mangoes contain anti-diabetic, anti-inflammatory, and anti-viral properties. This means mangoes are a great fruit to help protect your growing baby. 

Steamed carrots

Carrots are a sweet tasting vegetable that have many health benefits. For instance, the carotenoids found in carrots have been shown to serve as anti-carcinogens and immune enhancers. When preparing steamed carrots for your baby’s BLW journey, make sure they are soft enough for your baby’s gums.

Black beans

If your baby is lacking iron, try introducing black beans into their diet. Research has shown that incorporating black beans into a child’s diet can decrease the chance of obesity-related diseases. A great option to serve black beans would be smashing them with a fork, and spreading them onto a teething cracker. This will allow babies to use their fine motor skills to explore this iron-rich food.

Quinoa

This superfood is protein packed and filled with all the amino acids your body needs. Not only is quinoa an amazing food for you baby, but introducing it to everyone around the dinner table could be beneficial for the whole family!

Learn more about other approved Baby-Led Weaning foods you can start introducing into your baby’s life.

• Bioactive enzymes can help digestion: the bioactive enzymes found in coconut water helps with digestion. Bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases, etc., which can act as powerful catalysts to aid in the digestive process of breaking down fats, proteins and starches.

• Can help lower cholesterol:  In one study, rats that consumed coconut water had reductions in blood cholesterol and triglycerides. They also experienced significant decreases in liver fat ( 15 ). In another study, the same researchers fed rats a similar diet supplemented with the same dosage (4 ml per 100 grams of body weight) of coconut water. After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels that rivaled the effects of a statin drug used to lower cholesterol

• Can help reduce blood pressure: In one small study in people with high blood pressure, coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants. Coconut water also contains an impressive 500 mg of potassium in 8 ounces. Potassium relaxes the walls of the blood vessels, lowering blood pressure and protecting against muscle cramping. A number of studies have shown an association between low potassium intake and increased blood pressure and higher risk of stroke.

• Helps with muscle recovery: After exercising, coconut water is a great way to replenish your body, full of good electrolytes. When you’re working out, your body loses electrolytes through sweating, so coconut water helps your muscle recovery after a long workout. The potassium in it is also crucial to smooth and skeletal muscle contraction, and can help prevent muscle cramps.

• Extra Hydrating: The edge that coconut water has over traditional sports drinks is that it packs 15 times more potassium—it contains about 470-500 mg per 8 ounces—than Gatorade or Powerade. To put things into perspective, a medium banana has 422 milligrams of potassium. Potassium is a key player in rehydration because, along with sodium, magnesium and calcium, the electrolyte helps maintain fluid balance in the body. Coconut water also has a fraction of the dyes and sugars in traditional sports drinks. Your body naturally loses potassium with sweat, so it is important to replenish and hydrate in the way that is replenishing nutrients in your body.

High in Antioxidants: Rich in potassium, magnesium, copper, cytokinins, and antioxidants – coconut water is high in antioxidants and nutrients. It is also a good alternative for regular water as it’s higher in sodium and chlorides. One study found that rats with liver damage showed significant improvement in oxidative stress when treated with coconut water compared to rats that received no treatment. In another study, rats on a high-fructose diet were treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides, and insulin levels

• Helps regulate bowel movements: drinking coconut water helps to regulate irritable bowel system (IBS). According to ancient yoga practices, the bowel is the most important organ to regulate health. The magnesium found in coconut water helps the muscles within your digestive system relax, relieving constipation by helping with bowel movements- but much more gently than traditional laxatives!

• Contributes to healthy, glowing skin: Lack of proper hydration can lead to dry, tight, and even flaky skin. Drinking coconut water can contribute to your daily hydration needs which promotes circulation and glowing radiant skin. Certain varieties of coconut water are fortified with vitamin C which has a slew of antioxidant properties and naturally stimulates collagen synthesis, which can help keep your skin firm and youthful-looking.

• Can help with kidney stones: Drinking enough fluids is important for kidney stone prevention. Although plain water is great at preventing kidney stones, a study conducted in rats with kidney stones, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It also reduced the number of crystals formed in the urine. Researchers concluded that coconut water helps reduce free radical production in response to high oxalate levels in urine.

• May help regulate diabetes: Being a good source of magnesium, it may increase insulin sensitivity and decrease reduce blood sugar levels in people with type 2 diabetes and prediabetes. One study found that providing coconut water to rats with diabetes led to improvements in blood sugar levels and reductions in markers of oxidative stress. In another study, diabetic rats treated with coconut water maintained better blood sugar levels than the control group and had lower levels of hemoglobin A1c, indicating good long-term blood sugar control. 

*Fun Bonus Fact: During World War Two, coconut water was given to soldiers when IV saline was low in supply. So in case of emergencies, coconut water can be used to rehydrate the human body by replacing the loss of fluids by injecting it intravenously. Since coconut water is rich in so many minerals and antioxidants, the coconut water has similar properties to the liquid inside our red blood cells.  

• Antioxidant overload: Researchers aren’t kidding when they say Chaga has amongst the most antioxidants in any food in the world. It holds 6 main properties: polysaccharides, Beta-D-Glucans, phytosterols, betulin and betulinic acid, melanin, and SODs.

• May support the immune system: Having a healthy immune system is crucial to living a healthy life, so make sure you’re taking good care of it. Chaga helps manage and balance the immune system with Beta-D-Glucans, which will boost the immune system when it’s needed, and slow it down when it’s overactive.

• Can help normalize blood pressure and cholesterol levels: If you suffer from high blood pressure or high cholesterol, Chaga mushrooms may be your new best friend. Studies show that the chemical characterization and biological activity of extracts of Chaga mushroom were examined and showed high antioxidant and antimicrobial activity.

• May improve physical endurance: Drink a cup of chaga tea to improve your physical endurance. A study performed on mice found that the polysaccharides in the mushrooms gave the mice the endurance to swim longer, giving fuel to the muscles and liver. With this comes less fatigue and more energy!

• Combines well with other superfoods: We all know that avocados, quinoa, and goji berries are great for your health, but they get even better when combined with chaga mushrooms. Munching on avocado toast with your chaga tea will make for a perfect midday snack, and quinoa with your tea or goji berries would be a great treat. With a large number of vitamins, polysaccharides, and flavonoids all these foods offer, you’re going to be feeling good!

• Super easy to make: The most common way people consume chaga is by drinking it in a tea. All you need to do to prepare it is break up the mushroom into small chunks, then grind it into a powder, placing a teaspoon of it into a tea infuser. Let it sit in hot water for at least 5 minutes, and you’re good to go! You might want to add some honey for extra flavor.

• May help battle cancer: If you have cancer, chaga mushrooms can help aide your battle by boosting the immune system. Research has shown that chaga activates immune cells responsible for combating cancer initiation. Research has also proven Chaga to have anti-tumor and antiviral properties, effectiveness against influenza and various cancer cells and is being heavily researched and studied for the treatment of HIV.

• Low in fat: Chaga mushrooms are just about as healthy as mushrooms can get. In fact, the mushrooms themselves have literally no fat, sugars, or carbs. Not only that, but they are also very high in fiber (20 percent DV).

• Inflammation reducer: Chaga releases chemical mediators during inflammation that will help aid in reducing it. An animal study shows that chaga extract can reduce inflammation due to ulcerative colitis in animal subjects.

• Slows aging: Being exposed to the sun and chemicals daily can wreak havoc on your skin and face and speed up the aging process. Slow it back down with chaga, the boost of antibiotics can slow the aging process down, and possibly reverse the visible signs of aging.

• Aid in Curbing Depression: Bananas are high in serotonin (the happy-mood brain neurotransmitter) converted in the body from its high levels of tryptophan.

• Improve Mood: Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.

• Curbs Muscle Cramps: Both during and after a workout. This is due to the potassium levels in bananas.

• Energy Before a Workout: Bananas will not only provide a boost of energy, but also keep your blood sugar levels stable during strenuous exercise.

• All-around Good Health: Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

• Protect the Heart and Lower Blood Pressure: Because they are high in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure, and protect against heart attack and stroke.

• Aids in Removing Toxins from the Body:  Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.

• Natural Antacid: Bananas are a natural antacid, providing relief from acid reflux, heartburn, and are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against
  corrosive acids.

• High in Antioxidants: Bananas are high in antioxidants, providing free radicals and protection from chronic disease.

• Keep you Cooler: Eating a banana can lower the body temperature and cool you during a fever or on a hot day.

• Natural Cure for Bug Bites: Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.

• • Eye Enhancer: Known for its high concentrations of beta-carotene, which is converted to Vitamin A in the liver, carrots can give your eyesight a huge boost. Eating them regularly can help avoid cataracts, macular degeneration, and night blindness, where eyes have difficulty adjusting in dim settings.
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  • Lower Risk of Cancer: Alpha-carotene, bioflavonoids, and polyacetylenes in this flavorful vegetable are linked with reducing the risk of various cancers, especially cancer of the lungs. Drinking around a quart of carrot juice every day has also proven to have powerful cancer-fighting elements. Another powerful antioxidant falcarinol has been proven to reduce tumors in rats by one-third. Also, men who ate carrots at least 3 times a week had a lesser risk of prostate cancer and were 18% less likely to develop a tumor. Carotenoids are more effective in comparison to beta-carotene supplements, which can be damaging to those who smoke.
  • Heart Healthy: Studies support that those who include carotenoids, such as beta-carotene, alpha-carotene, and lutein, are associated with a decreased risk of heart disease. Eating carrots habitually can also reduce ‘bad’ cholesterol levels due to their soluble fibers binding to the acids in bile.
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  • Infection Inhibitor: Carrots can also help you fight illness, with Vitamins A, B-6, C, and E which all play an essential role in the immune response. These vibrant root vegetables have also been known to help prevent infection. After shredding, boiling, and mashing together, they may be rub substance on cuts to keep them free of infection.
  • Counteract Memory Loss: A study in the Netherlands depicted that people who ate smaller amounts of root vegetables such as carrots indicated over 3 times more descent in cognition, compared to those who ate the most root veggies. Once again, beta-carotene has shown its prevalence by protecting the central nervous system against aging. Another study conducted at Harvard for 18 years proved that those who consumed 50mg of beta-carotene had a 1 – 1 ½ year delay in cognitive decline compared to those who took a placebo.
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  • Prevents Stroke: According to a study conducted at Harvard, people who consume more than 6 carrots per week are less likely to experience a stroke, in comparison to those who only ate 1 carrot or less per month.
  • Body Purifying: Carrots consist of many beneficial nutrients, but its high levels of Vitamin A help the liver in cleansing the body of toxins. Vitamin A also purifies your blood and liver. A way to enhance this cleansing tonic is to mix the carrot juice with blueberry juice and coconut water.

• Helps Prevent Diabetes: The juice squeezed from carrots are able to stabilize blood sugar and very rich in silicon and potassium. Beta-carotene is also a notable antioxidant; if it is present in your blood, it’s been proven to lower insulin levels by 32% compared to people who had much lower levels of beta-carotene.
• Splendid Skin Outside & In: Making face masks using carrots can make your skin noticeably softer, firmer and smoother. Be careful, too much of this concentrated juice could turn you orange! Take a look at some invigorating homemade facial masks here.
• Bone Builder: Small amounts of Vitamin C and calcium are also present within this nutritious super veggie. There are not very high levels of these nutrients when compared to other fruits and vegetables we have discussed, but they are still beneficial, especially in those who are post-menopausal and may be lacking calcium.

Can boost your mood

Catnip tea has a calming effect which can allow you to decompress and recover your good spirits after a long day. 

Can reduce anxiety

Due to catnips calming effects, many people that try catnip tea report a reduction in anxiety. Relaxation can definitely help relieve symptoms of anxiety and the right catnip tea can give you that relaxed feeling. 

Can be used to treat headaches and migraines

Catnip teas have been said to relieve headaches and migraines. This herb that can produce feelings of calm and relaxation can also help with migraines and headaches, especially those caused by stress. Catnip tea is also very affordable so why not give it a try? 

Can alleviate insomnia symptoms and/or effects

Catnip tea can lessen the negative effects of insomnia by allowing you to calm down and reduce the racing of the mind that is characteristic of insomnia.

Can be used to treat digestive issues

It is reported that catnip can help reduce indigestion pain, help with stomach aches and cramps due to its antispasmodic properties, and can be very soothing for those suffering from stomach ulcers according to The Right Tea.

Can be used as a remedy for a cold

Catnip tea induces sweating, which can be beneficial in curing colds. Many tea and herbal enthusiasts report that catnip tea works like a charm for speeding up the recovery time associated with colds. 

May be used in treating pain associated with burns and cuts

Catnip tea bags can be used as compresses to relieve pain from cuts and burns.

Reduces inflammation

Catnip tea has been shown to reduce inflammation of the skin. It is especially effective at reducing inflammation around cuts when applied topically. 

Dandruff remedy

Catnips’ calming and antiseptic properties make it suitable as a natural remedy for dandruff. The calming properties keep the scalp soothed, keeping the scalp from flaking more and the antiseptic properties cleanses the scalp of any dandruff that is present. 

Has antiseptic properties

Catnip contains Thymol, which is a naturally occurring antiseptic that could be used to treat wounds such as scrapes, cuts, and burns.

Ojas (oh-jus), one of the life forces of the body, is a part of the heart chakra and is said to be the energy reserve for your body. The Ojas is one of the main contributors to your immunity and can be affected by many variables such as positive or negative mentality, the types of foods you eat, the amount of sleep you’re getting daily, and even the amount of physical activity you’re engaging in. Ayurvedic practices emphasize the importance of keeping your Ojas strong in order to help build immunity against chronic illnesses such as the common cold or the flu. 

Your Ojas is also said to be affected by the changes in the season. And as we approach winter as well as a “third-wave” of the Coronavirus, there is a higher chance of weakening your immune system; thus, weakening your Ojas.

Here are some ways to boost immunity with Ayurvedic techniques:

Gargling

Sometimes we wake up with congested nasal passages and a build-up of phlegm in the back of our throats. The best way to clean out the nasal passages is to gargle with warm salt-water. Most experts recommend that in order to effectively clean, you should gargle with this concoction twice a day; once in the morning before eating breakfast, and then once before going to bed. Since gargling with warm water and salt is meant to clean out your passageways by flushing out bacteria, gargling before and after all of your meals ensures that you’re preventing this bacteria from entering your body. 

Not only does the combination of warm water and salt help to reduce inflammation and decongest your passageways, it also helps to maintain your pH levels. This concoction can help to neutralize the acidic nature of bacteria, and by doing so, it’s helping to restore the natural pH levels in the nasal and respiratory passages. 

Eating

One of the most highly recommended pieces of advice is to eat at appropriate times. Although this has been something that most families have adopted, the origins of this advice stems from Ayurvedic techniques. Most people, especially younger people, because they have much higher metabolisms, forget to eat well-balanced meals, at appropriate times; and would rather snack, constantly, throughout the day. In this day and age, an average person’s food intake consists of 23% snacks, which is way higher than the 18% in the 1970s. Ayurvedic techniques harp on the importance of eating on a regular schedule that rarely fluctuates. This schedule should include all three meals (breakfast, lunch, and dinner) and maybe a couple of snacks in between meals. However, the point of this, much like intermittent fasting, is supposed to build one’s metabolism. 

Another recommendation is to eat your heavier meals at the beginning of the day and save your lightest meal for dinner. This, coupled with the fact that you shouldn’t eat 2 hours before sleeping, is to help you thoroughly digest all of your food and leave your stomach light enough to allow you to get a good night’s rest. 

Diet

Seeing as Ayurvedic medicine originated in India, a lot of the foods that are associated with their preferred diet are also of Indian origin. Although sweeteners and meat, specifically red meat, are limited, the Ayurvedic diet promotes the consumption of whole foods that are thoroughly cooked. You want to avoid the consumption of raw vegetables and instead make sure the vegetables are not mushy but are fork tender. Overcooking the foods can lead to a decrease in nutritional value. Legumes, beans, paneer (an Indian cheese), and ghee (clarified butter) are the foods that are most common and popular with this diet. They are all high in fiber, protein, and healthy fats and promote a warming effect throughout the body; which helps to warm your Ojas. 

While cooking these dishes, another important tip is to incorporate immune-boosting spices into your dishes. The spices should be cooked thoroughly as well in order to extract the natural flavors and enhance their effect on your dish. These spices include turmeric, ginger, cumin, and black pepper.

Turmeric is one of the trendiest foods as of late mostly because of the rise in the popularity of natural, holistic foods. Further, turmeric is one of the best spices to help reduce inflammation, improve digestion, and can also be used to help reduce facial acne! Ginger, another anti-inflammatory agent, is also an antioxidant and can help to aid in anti-aging processes as well as help to treat potential degenerative diseases. Cumin can help aid digestion by helping to release bile from the liver, which speeds up digestion as well as helps to break down fats. Plus, cumin can also protect against Type 2 Diabetes by lowering blood sugar levels and improving the body’s sensitivity to insulin. Much like the other spices, black pepper has antioxidant and anti-inflammatory properties as well as the ability to lower cholesterol levels. 

Drinks

As is the norm in many South and East Asian countries, drinking hot tea or water with meals and throughout the day, is the way that many people have been able to promote a healthy digestive system. The basis behind drinking hot or warm water as opposed to cold water is so that instead of solidifying the fats in your body, like the consumption of cold water does, hot or warm water helps to emulsify fats and break down other foods more efficiently to aid in a better, smoother digestion system. If you don’t like drinking hot or warm water, at least drink room temperature water.

Another benefit to drinking hot water, especially when sick, is that it helps to clear blocked nasal and respiratory passages. By inhaling the hot vapors from the cup of hot water, it helps to clear your nasal passages; then, by taking gentle sips, it helps to break down the phlegm and clear your throat.

It can also help to reduce stress! Drinking hot water helps to stimulate central nervous system function which in turn results in lessened anxiousness and restlessness.

Meditation

A central aspect to Ayurveda is clearing the mind to allow for mental clarity and overall bodily relaxation. However, there are several benefits of meditation that extend beyond just Ayurvedic practices. Meditation can be anything from a few quick breaths to calm yourself down, to a full one hour of eyes closed, legs crossed, deep breathing. The best part about meditation is that it is completely customizable to you and your life! 

Some of the benefits associated with meditation include, better memory and concentration. By practicing meditation, you’re opening your mind to a sense of calm and allowing it to be filled with information. You are allowing the brain to build its power to retain and recollect.

Another benefit is the reduction of stress and anxiety. Spending ten minutes everyday just clearing your mind, allows for your body and its systems to slow down and relax. This contributes to a better circulation of air and blood throughout the body which helps to promote a healthier heart and just overall bodily function. 

Sleep

If you’re experiencing restless nights or are just not getting enough sleep as is, maybe it’s time to reevaluate your night routine. Think about all of the things that you do before going to bed. Do you scroll through your phone for hours? Maybe you like to watch a movie before bed? Or read a few chapters of your favorite book? All of those are ok to do, however, in moderation.

A key facet of Ayurveda, is rebuilding function through rest and relaxation. That can only happen if you’re allowing your body to recuperate while asleep. In order to allow for these things to happen, avoid stressful events before bed, like watching scary movies. Also, allow yourself to think positive thoughts or give thanks for your day and everything you have before you sleep. Allowing yourself to recount all of the positive aspects of your day and your life can help your body to relax and also allow your brain to rest easy while you’re asleep. Another thing to try could be to take a warm bath with some soothing essential oils before bed. Allow your body and mind to be truly at ease before slipping under the covers for a night of well-deserved rest. 

• Boosts Energy: Shilajit was found to be a highly beneficial supplement that was able to provide a natural boost of energy and help to increase athletic ability because it contains fulvic acid and amino acids which help provide more energy for the body.
• Enhances Performance: Russian scientists confirmed that shilajit has the ability to enhance performance capabilities in endurance, strength and concentration. It has been used by Russian military and the Russian Olympic team.
• Helps Balance Hormones and Emotions: The high amounts of minerals and nutrients help to strengthen the endocrine system, which is in charge of managing your hormones and moods.
• Has Anti-aging Effects and Promotes Longevity: Our skin ages due to oxidative damage, but because shilajit are so rich with antioxidants such as selenium, phospholipids, and triterpenes, which help prevent oxidation, it can help slow down the aging process. Because of these effects, it is also believed to lengthen the lifespan.
• Brain Booster: People who have used shilajit report a positive change in their cognitive functions such as an increased focus, mental clarity, concentration and memory. This is due to the 85 trace minerals and the mixture of alkaloids, chlorophyll, saponins, and natural plant oils that help deliver nutrients to the brain.
• Maximizes Nutrients: Shilajit is considered to be a superfood because of its vast amounts of nutrients and minerals. It can also increase our body’s ability to absorb nutrients from other substances as well. Because of its nutrient maximizing abilities, shilajit can become a beneficial supplement when mixed into smoothies, and it can help those with malabsorption issues, Crohn’s Disease or Celiac disease.
• Helps Relieve Hangovers and Addiction: Because shilajit encourages our body to rid itself of toxic substances, a dose before and the morning after a night out can help relieve a hangover or reduce addiction. But we recommend that you also try to stay hydrated as well.
• Helps Speed up Recovery: The fulvic acid in shilajit helps the body regenerate its cells by giving it the nutrients it needs, which also helps speed up recovery times.