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Top 12 Winter Fruits for Health (+How to Add Them to Your Diet)

The AHA! Team — Fri, 13 Dec 2024 06:06:55 +0000

Jillian Levy, CHHC via Dr. Axe – What are examples of winter fruits? Here are the top winter fruits to add your diet. Eating seasonally may feel a bit tougher to pull off in the winter — however, the benefits of this approach by eating winter fruits and vegetables are still the same, including a higher intake of certain nutrients, help supporting local farmers, plus better taste and value. While farmers markets open in the spring, summer and fall tend to draw in the largest crowds, those that remain open during the coldest months of the year still have plenty to offer. Which fruits grow in winter? Winter fruits in season include those in the citrus fruit family, like oranges and grapefruit, as well as kiwi and winter melon. Those aren’t all either. By emphasizing cold-weather produce in your diet, you’ll obtain important nutrients that support your immune system and more, such as vitamin C, fiber and magnesium. Top 12 winter fruits The availability of winter fruits in different regions depends on the specific temperature, as well as the use of farming methods, such as greenhouses and hoop houses that help crops grow in cooler climates. In tropical regions, such as those located close to the equator, it’s possible to grow many fruits year-round, such as bananas, coconut and avocado. But in much of North America, the range of fruits available in the dead of winter is a bit more limited. What are examples of winter fruits? Here are the top winter fruits to add your diet: 1. Oranges There are many types of oranges in existence, including cara cara, navel, mandarin, minneola, blood oranges and others. Some types are available year-round, but in the U.S., oranges are in peak season during the winter, when they grow abundantly in states such as Florida, California, Texas and Arizona. They’re more well-known for providing lots of vitamin C, but oranges are also rich in flavonoids, such as hesperidin. 2. Clementines Clementines are basically small oranges. They are technically types of mandarin oranges that are made from crossing two different orange species. In stores they’re sometimes called “halos” or “cuties” and tend to be sold in big boxes or bags. They’re popular among children since they’re easy to peel and often seedless, and they’re a great way to obtain vitamin C. 3. Tangerines Tangerines are types of sweet oranges that tend to be smaller than bigger types, such as cara caras and navels. Like other oranges, they provide vitamin C and a host of other nutrients. 4. Grapefruits Much like other citrus fruits, grapefruits grow in the U.S. predominately in California, Texas, Florida and Arizona. They are in season usually from January to the late spring. Grapefruit is high in vitamin C plus vitamin A, as well as health-promoting phytochemicals like lycopene and beta-carotene, limonoids like limonin, and flavonoids like naringenin. These have the ability to fight free radical damage and oxidative stress that contribute to aging and chronic disease development. 5. Kumquat Kumquats are tiny citrus fruits that have a sweet and tart flavor. Hailing from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber. Unlike other citrus fruits, kumquats can be consumed with the skin on. Although the pulp has a distinctly sour flavor, the skin actually provides an extra dose of sweetness and is full of protective compounds. 6–7. Lemons and limes While you can find lemons and limes in grocery stores all year, certain types, such as Meyer lemons, are in season in the middle of winter. Meyer lemons are described as sweeter than regular lemons and are often used in baking and cocktails. There are many reasons to enjoy lemons and limes. For instance, they’re full of acidic flavor but low in calories and generally low in sugar. They also provide powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin. 8. Kiwi Kiwi is a small, fuzzy fruit with a seedy, green inside that is harvested in winter through spring. It’s exceptionally high in vitamin C — plus it provides a good amount of vitamin K in addition to potassium and vitamin E. 9. Winter melon Winter melon, also called ash gourd, is an excellent source of antioxidants, dietary fiber and vitamin C. This melon has a dark green color and an oblong shape. The flesh of the fruit is white, as are the seeds, but unlike most fruits, it cannot be consumed raw. Instead, it’s typically simmered or steamed and treated more like a vegetable than a fruit in Asian and Indian recipes. 10. Pomegranates Pomegranate is a red, sweet and sour fruit that is filled with many small seeds. The seeds contain tons of antioxidants, as does pomegranate juice, including flavonoids that are linked to cancer prevention, detoxification, heart health and more. This fruit is also high in vitamin K, vitamin C, folate and potassium. 11. Cranberries Cranberries are red winter berries that are high in antioxidants and nutrients associated with prevention of some cancers, infections, markers of heart diseases and inflammation. These include compounds such as anthocyanins, quercetin, benzoic acid and epicatechins. Additionally, cranberries provide vitamin C, manganese, vitamin E and vitamin K. 12. Persimmon Persimmon is a round, orange fruit native to Asia that’s high in vitamin A, vitamin C and manganese. It also contains antioxidants, such as gallic acid and epicatechin gallate, two compounds that are associated with health perks such as reducing cholesterol levels, inflammation and high blood pressure. According to the U.S. Department of Agriculture, depending on your location, other fruits available in the winter can include: Apples Pears Pineapple Bananas Papaya Passion fruit Coconut Avocados Currants Pomelo Winter squash Dates Mosambi Indian jujube Strawberries Health benefits Adding winter fruits, such as oranges, cranberries, pomegranate and kiwi, to your diet is a great way to boost your vitamin C and antioxidant intake. Here’re more about the benefits of eating winter fruits: High in vitamin C — This essential nutrient and antioxidant helps support immunity, provides cancer-fighting properties, and improves brain, skin and heart health. Good sources of vitamin A — Vitamin A is another antioxidant that is tied to eye/vision health, cardiovascular health and skin health. Provide fiber — Dietary fiber found in fruit is needed for digestive and gut health. Fiber helps prevent constipation, keeps your appetite in check, supports healthy cholesterol levels and “feeds” friendly probiotic microbes living in your gut microbiome. Support healthy cognitive function— Antioxidants such as flavonoids and polyphenols found in fruits have been shown to boost brain function and decrease cognitive decline. Can help support cardiovascular health — Fruits such as grapefruit and pomegranate can help keep cholesterol levels within a healthy range and decrease levels of systolic blood pressure, which may help protect against heart disease and stroke. May help fight cancer — Citrus fruits, kiwi and others are jam-packed with beneficial compounds that fight oxidative stress to protect against cell damage. Antioxidants are thought to play a central role in health and disease, with some research showing that they could aid in the prevention of many chronic conditions, including cancer. Protect bones — Some fruits provide minerals that help fortify your bones, such as potassium and vitamin C. Protect against kidney stones — Some fruits can help increase levels of citrate in the urine to prevent the formation of kidney stones. May help with weight loss — Winter fruits have a high water content and are low in calories yet brimming with fiber, making them a great choice if you’re looking to fill up on less calories. Help heal injuries faster and reduce joint pain — Cranberries, pomegranate and other fruits have anti-inflammatory and antioxidant effects that support healing of connective tissues. Reduce the risk of infections — Antioxidants and antimicrobial compounds found in winter fruits can help kill bad bacteria and naturally help treat urinary tract infections, bladder infections and even acne. How to add to diet Winter fruits can be enjoyed in many ways, such as by simply peeling and eating them as a snack, juicing them, adding them to fruit salads, or sectioning them and enjoying with some yogurt or cottage cheese and granola. If you find citrus fruits like grapefruit to be a bit too sour, try topping with a small amount of raw honey. Other uses for citrus fruits, including grapefruit, blood oranges, lemons and limes, include adding them to mocktails or low-sugar cocktails, marmalades, and healthy desserts, like key lime pie, orange cake or lemon muffins. Lemon and lime juice also help zest up the flavor of salad dressings, marinades, fresh pressed juices, smoothies and more. Cranberries are a great addition to poultry, meat or fish, along with sauces and jams. Pomegranate seeds have a healthy snack, are great on oatmeal or with yogurt, and can be juiced to make a healing beverage. Here are recipe ideas using some of the winter fruits listed above: Cranberry Apple Cider Strawberry Kiwi Smoothie Chia Spiced Chia Seed Pudding with Pomegranate Seeds Orange Tahini Dressing Healthy Key Lime Pie Secret Detox Drink Beet and Pomegranate Salad Recipe Orange Carrot Ginger Juice Keep in mind that aside from winter fruits, you’ll also benefit from consuming winter vegetables, such as: broccoli Brussels sprouts endive cabbage beets celeriac Risks and side effects Although fruits are associated with a long list of benefits, it’s important to remember that fruits also contain a high amount of sugar and not much protein or healthy fats, so eating them as part of a balanced diet is best. Compared to whole fruit, fruit juice is also significantly higher in calories, which can contribute to weight gain. Therefore, it’s best to opt for whole fruit over fruit juice whenever possible. Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. For this reason, it’s important to keep your intake in moderation and enjoy a variety of other fruits. Certain types of fruit may also interact with medications. Specifically, grapefruit, tangelos and Seville oranges contain a chemical known as furanocoumarin, which can block the activity of a specific enzyme needed to break down some medications, such as statins and benzodiazepines. If you take any prescription medications, be sure to talk to a trusted healthcare professional before consuming new fruits to prevent interactions. Additionally, keep in mind that kiwi allergies are somewhat common and responsible for 10 percent of all food allergy reactions in children. People with allergies to latex and other fruits like avocados and bananas should be especially cautious. Conclusion Are any fruits in season in winter? Yes — these include citrus fruits like oranges, lemons, limes, grapefruit and tangerines, plus kiwi, pomegranate, winter melon and cranberries. Studies show that these fruits may help improve digestive health, boost brain function, increase weight loss, combat cancer cell growth, prevent kidney stones and enhance heart health. While some fruits can be juiced, whole fruits should be prioritized over fruit juice, as juices are generally higher in calories and sugar but lower in fiber. Besides enjoying fruits as a simple snack, try adding these fruits to healthy desserts, oats, yogurt bowls, salads, side dishes and smoothies, just like you would with summer fruits. To read the original article click here.

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Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases

The AHA! Team — Thu, 18 Jul 2024 08:49:15 +0000

Dena Schmidt via NaturalHealth365 – While it’s been known that citrus fruit is an important part of a healthy diet, researchers now believe they may be key in preventing weight-related health problems. A new study has shown that citrus fruits such as oranges, grapefruits, lemons, and limes contain an antioxidant that counteracts some of the serious health risks of obesity. Adding more citrus fruits to your diet may help reduce the risk of heart disease, liver disease, and diabetes. These fruits also provide essential vitamins and minerals that support overall well-being and boost the immune system. Why citrus fruits are a smart choice for the immune system When a person consumes a high-fat diet, the body stores the fat it can’t immediately use in cells throughout the body. These fat cells produce a substance that damages other healthy cells. This is called oxidative stress, and the immune system normally deals with it with its own antioxidants. However, overweight people who continue to eat high-fat foods can overwhelm the immune system’s ability to respond and prevent disease. This is where foods that contain high levels of antioxidants can help. Citrus fruit contains a special form of antioxidant called flavanones. These substances appear to reduce the risk of oxidative stress and damage to healthy cells. This also takes the pressure off the overworked immune system. Flavanones in citrus fruits reduce a variety of health risks The study published in Clinical Nutrition ESPEN highlights the broad health benefits of citrus, revealing their potential in managing cardiovascular risk factors, neurological disorders, and other health conditions through their rich chemical composition and therapeutic properties. The researchers reviewed meta-analyses, clinical trials, and the chemical compounds present in various citrus species. They utilized information from databases like Google Scholar, Web of Science, Scopus, and PubMed, examining keywords related to citrus and its health benefits. They found that citrus plants have beneficial effects on various conditions, including cancer risks, cardiovascular risk factors, neurological disorders, urinary tract conditions, and gastrointestinal tract conditions. The study also noted the antimicrobial, and pain-alleviating effects of citrus and its potential in managing obesity risk factors. Another study investigated the impact of citrus flavanones on different dietary groups, including those on a high-fat diet. It found that flavanone consumption led to a significant reduction in indicators of cell damage in both blood and liver, surpassing a 50% reduction in some cases. Furthermore, flavanone-treated subjects showed less liver damage and fat accumulation. Start adding organic citrus fruit to the diet to prevent disease Adding flavanones to the diet promotes health by counteracting the effects of fat cells on the body. Eating citrus fruits helps reduce liver damage, lower the amount of fat in the blood, and reduce glucose levels. Besides the benefits of antioxidants to the health of overweight people, a diet that includes citrus fruit can benefit people of any weight, reducing the risk of heart disease and type 2 diabetes. We, at NaturalHealth365, would suggest you only eat organic fruits to avoid unwanted chemicals in your diet. The next step involves exploring optimal ways to incorporate concentrated flavanones into daily diets. Flavanones found abundantly in organic citrus fruits like oranges, grapefruits, lemons, and limes, offer a promising natural strategy to combat heart and liver diseases. To maximize their benefits, consider consuming various citrus fruits and vegetables daily. Incorporating colorful salads, citrus-infused water, or enjoying citrus fruits as snacks can enhance your intake of these beneficial compounds. Additionally, pairing citrus fruits with leafy greens can further boost their nutritional impact. Bottom line: making citrus fruits a regular part of your diet can support overall health and reduce the risk of chronic diseases. Sources for this article include: NIH.gov ACS.org Sciencedaily.com To read the original article click here.

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Improve Your Gut Health With These 9 Simple Strategies

The AHA! Team — Fri, 12 Jul 2024 18:26:46 +0000

Dena Schmidt via NaturalHealth365 – News about the importance of gut health and probiotics linked to overall health has been circulating quite a bit lately. In fact, even conventionally trained doctors are waking up to the importance of maintaining a healthy gut. Of course, it’s understandable because digestive health is the key to every aspect of our physical, mental, and emotional well-being. Ultimately, if we ignore our digestion, we’ll eventually pay the unwanted price of poor health. Thankfully, there are several positive steps we can take to support a healthy gut microbiome. In doing so, we will absorb nutrients better, help keep the immune system strong, and enjoy a much better mental/emotional outlook on life. Transform your gut health with 9 essential steps for optimal wellness 1. Digestive enzymes Digestive enzymes assist in breaking down food, reducing inflammation, and regulating immune responses that could otherwise damage tissues. Taking high-quality enzyme supplements with meals can help to address deficits, support digestive health, and optimize nutrition. If you can’t afford this option, at the very least, everyone would benefit from chewing food more to help with digestion. If you’re unsure about your supplement options – consult a trusted holistic healthcare provider or health coach with experience in nutritional counseling. 2. Eat more raw fruits and vegetables Assuming your digestive system can tolerate this, you should be eating more organic fruits and vegetables. By the way, when you these kind of foods (more), you will help to create an ideal balance of digestive enzymes in the gut. While all fruits and veggies contain enzymes, those with the most beneficial effects include spinach, apples, pineapples, carrots, avocados, grapefruits, and tomatoes. If you’re not used to eating this way – start off with smaller amounts and work your way up in volume. 3. Probiotics for better gut health Naturally occurring gut bacteria, such as Bifidobacteria and Lactobacillus, play crucial roles in maintaining our health. These beneficial bacteria enhance the functioning of the intestinal barrier, making it more effective at preventing harmful substances from entering the bloodstream. They help suppress a range of pathogens, including viruses, yeasts, and molds, thereby reducing the risk of infections and illnesses. Friendly gut bacteria also significantly strengthen the immune system. By interacting with the gut-associated lymphoid tissue (GALT), they help modulate immune responses and promote a balanced immune system, which is essential for defending against diseases while preventing excessive inflammatory reactions. 4. Add fiber to your diet – daily Fiber is essential for healthy digestion and proper intestinal function. In addition to promoting regular bowel movements, fiber supports a healthy gut microbiome and enhances your body’s detoxification pathways. Including a variety of fiber-rich foods in your daily diet can help maintain digestive health, balance gut bacteria, and assist in the removal of toxins from your body. Aim to incorporate both soluble and insoluble fiber sources, such as organic fruits, vegetables, whole grains, and legumes, to ensure comprehensive support for your digestive system. 5. Get physical – but don’t overdo it Regular, moderate exercise improves circulation and helps to move toxins out of the body. It also assists with regular bowel movements and oxygenating the blood and cells. No doubt, walking is the best form of aerobic exercise and offers all the benefits of lower blood pressure, greater heart health, and a wonderful sense of reduced stress in your life – at the end of every walk. (20 – 60 minutes/day is best, and if you’re new to exercise, increase your efforts slowly each week) 6. Drink clean, pure water every day Drinking plenty of fresh, clean (purified) water throughout the day will keep every cell in your body healthy and strong. Staying well-hydrated helps rid the body of toxins and improves cellular performance. Note: if you or someone you love is feeling constipated – this is a major health tip: drink more water! Generally speaking, drinking half your body weight in ounces of water is a good place to start. For example, if your body weight is 120 pounds – drink about 60 ounces/day. (At first, this will seem impossible – but, eventually, it’s easy) 7. Eat fermented foods Fermented foods allow you to naturally incorporate key enzymes and probiotics into your diet. Just a small quantity per day can go a long way toward improving your health. Some examples of healthy fermented foods include pickled vegetables, raw sauerkraut, miso soup, tempeh, yogurt, kefir, and kombucha. 8. Chew your food 25 times per mouthful or more This simple step allows you to assist your digestive system in doing its job and improving gut health along the way. The less work your digestive system has to do in terms of breaking food down, the more efficient it can be. There are also the added mental and emotional benefits of chewing your food. In fact, here’s a challenge for you: If you chew your food 50-100 times (for every mouthful of food), you will notice a greater sense of calm than ever before. 9. Be warned: Antibiotics can destroy your gut health Antibiotics have been connected with permanent changes in the microflora of people through generations of families, promoting the transmission of deadly organisms and difficulty in recolonization by beneficial bacteria. Do not overuse antibiotics; if possible, don’t use them at all. Instead, favor natural ways to treat infection and boost the immune system. For instance, garlic, oregano oil, and vitamin C can help neutralize toxins, unfriendly bacteria, and viruses. Bottom line: Gut health status is strongly linked to immune system strength, the ability to absorb (or not) nutrients from the food we eat, and many other essential bodily functions, such as cellular repair and detoxification. These nine steps outlined in this special report will give you a great place to start if you’re looking to improve the quality of your life. Enjoy! Sources for this article include: NIH.gov NYTimes.com LifeExtension.com ChrisKresser.com To read the original article click here.

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Study: Adding Color to Your Plate May Lower Risk of Cognitive Decline

AHA Publisher — Mon, 02 Aug 2021 07:19:11 +0000

American Academy of Neurology (AAN) via Newswise – A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline. The research is published in the July 28, 2021, online issue of Neurology®, the medical journal of the American Academy of Neurology. The study looked at several types of flavonoids, and found that flavones and anthocyanins may have the most protective effect. Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age. “There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University in Boston, Mass. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.” The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Over 20 years of follow up, people completed several questionnaires about how often they ate various foods. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency. Study participants evaluated their own cognitive abilities twice during the study, using questions like, “Do you have more trouble than usual remembering recent events?” and “Do you have more trouble than usual remembering a short list of items?” This assessment captures early memory problems when people’s memory has worsened enough for them to notice, but not necessarily enough to be detected on a screening test. The people in the group that represented the highest 20% of flavonoid consumers, on average, had about 600 milligrams (mg) in their diets each day, compared to the people in the lowest 20% of flavonoid consumers, who had about 150 mg in their diets each day. Strawberries, for example, have about 180 mg of flavonoids per 100 gram serving, while apples have about 113. After adjusting for factors like age and total caloric intake, people who consumed more flavonoids in their diets reported lower risk of cognitive decline. The group of highest flavonoid consumers had 20% less risk of self-reported cognitive decline than the people in the lowest group. Researchers also looked at individual flavonoids. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38% reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age. Peppers have about 5 mg of flavones per 100 gram serving. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24% reduced risk of cognitive decline. Blueberries have about 164 mg of anthocyanins per 100 gram serving. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” Willett said. “While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids—and specifically flavones and anthocyanins—seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.” A limitation of the study is that participants reported on their diets and may not recall perfectly what they ate or how much. The study was supported by the National Institutes of Health. To read the original article click here.

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Slash Your Risk of Cancer by Eating More of This Type of Fruit, According to Research

AHA Publisher — Thu, 17 Dec 2020 08:50:04 +0000

Sara Middleton via NaturalHealth365 – According to the American Cancer Society, 1 in 125 men and 1 in 417 women will be diagnosed with esophageal cancer. While smoking significantly increases the risk of this potentially deadly disease – which has a 5-year survival rate of less than 50 percent – even people who have never smoked can develop it, especially if they drink a lot of alcohol, have a family history, have chronic acid reflux, or have other recognized risk factors. While esophageal cancer accounts for just 1 percent of all U.S. cancer cases, you still might be wondering how to reduce your cancer risk for this and other conditions. The good news? Protecting your health might involve something as sweet (and delicious) as simply eating more citrus fruit. Eating citrus fruits may LOWER your risk of cancer by nearly 40 percent Eating more oranges, clementines, grapefruits, tangerines, and other citruses may “significantly reduce [your] risk of esophageal cancer,” concluded the authors of a 2015 meta-analysis published in the peer-reviewed journal Medicine. To come to this conclusion, the team of researchers assessed data from 19 studies looking at the link between esophageal cancer and intake of citrus fruits. By design, these studies (cohort and case-control) cannot be used to prove causation, but they are able to clarify the correlation between these two factors. Specifically, it was determined that there was a significantly reduced esophageal cancer risk in people who reported eating more citrus fruits. The researchers’ statistical analysis revealed an odds ratio of 0.63. Odds ratio is used to measure the relationship between exposure to a given variable (e.g., citrus intake) and a given outcome (esophageal cancer). In this case, an odds ratio of 0.63 means that the group who reported the highest level of citrus fruit intake had only 63% of the chances of developing esophageal cancer compared to people who report the lowest amount of citrus fruit. In other words, they were about 37 percent LESS likely to develop the deadly disease. This research is corroborated by plenty of other studies, by the way, including one paper published in Cancer Epidemiology, Biomarkers & Prevention which found that a high intake of green veggies in addition to citrus fruits was also cancer-protective. Citrus fruit has also been shown to reduce the risk of other types of cancer as well, including cancers of the prostate, breast, and pancreas. Here are 3 key cancer-fighting plant properties in citrus fruits, according to science Why is citrus so stellar for fighting cancer? Like other brightly colored plant foods (including green, yellow, orange, and red fruits and veggies), citrus fruits contain at least three bioactive compounds shown to offer health benefits. These include: Beta-carotene, a precursor to vitamin A and a powerful antioxidant that has also been shown to reduce the risk of a condition known as Barrett’s esophagus (precancerous damage to the lower portion of the esophagus, typically caused by chronic acid reflux) Vitamin C: A varsity-level immune supporter, vitamin C is involved in a number of physiological functions in the body and protects your cells against free radicals and inflammation Folate: an essential B vitamin, folate (or folic acid when in supplement form) is noted by the Academy of Nutrition and Dietieics as possibly protective against pancreatic, esophageal, and colorectal cancers, thanks in parts to its ability to make DNA and repair cells The takeaway: Add citrus fruits into your weekly dietary rotation! Enjoy as snacks or topped over green salads. Sources for this article include: NIH.gov, NIH.gov, NIH.gov, Acacemic.oup.com, Cancer.net, Cancer.org, Cancer.org, Myfooddata.com, UW.edu, MSKCC.org, Oncologynutrition.org To read the original article click here. For more articles from NaturalHealth365 click here.

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8 ways to Naturally Reduce Inflammation

AHA Publisher — Wed, 02 Sep 2020 07:00:57 +0000

Linda Kordich Loveday via NaturalHealth365 – Chronic cellular inflammation is one of our biggest enemies – in terms of achieving optimal health. In fact, many health experts say that inflammation is the root cause of disease. In addition, the psychological (and emotional) stress of living in modern society can actually lower our ability to regulate the inflammatory response. Naturally, the question we ought to ask ourselves is, “what causes inflammation?” And, the obvious answer is poor nutrition and too many toxins – which creates an overly-acidic condition in the body. So, which foods create an acidic environment in the body? Here Are the Top 5 Foods that Trigger Inflammation Unnatural coffee Conventionally-produced alcohol – which actually contain GMO ingredients Processed, simple sugars Factory-farmed, animal foods – again, loaded with unwanted chemicals and GMOs Most sodas (even if they contain ‘natural sugars’ – without the neurotoxin, aspartame) You ought to know that the most recent research is pointing towards the fact that inflammation may be responsible for: type-2 diabetes, obesity, cancer, heart disease, stroke, Alzheimer’s disease, Parkinson’s disease, fibromyalgia, multiple sclerosis, rheumatoid arthritis and lupus. How Can We Reduce Inflammation in the Body? In my opinion, from my years of teaching the value of juicing, one of the most effective ways, is by juicing dark leafy greens with highly alkaline vegetables to accompany them. A more long term and effective way, combined with juicing, to reduce cellular inflammation is to make the decision to live a simpler lifestyle which includes: removing yourself from toxic relationships; learning the art of forgiveness; and being of service to others. After all, our psychological (and emotional) wellbeing is intimately connected to our physical health. In terms of dietary/lifestyle changes, here are 8 ways to naturally reduce inflammation: Add some fresh ginger root and turmeric root (curcumin) to your daily juice or meals. Consume adequate amounts of essential fatty acids – not from animal sources. Eat probiotic-rich foods like, kimchi, sauerkraut or miso soup. Stay hydrated with pure, clean water and try adding some fresh lemon juice. Be sure to include lots of leafy greens in your salad. Get lots of sunshine and relax – as much as possible. Eat grapefruits, lemons and limes – which are alkalizing. (once they reach the gut) Drink green juices Here’s an Anti-Inflammatory Juice that Serves 1 (1 liter) The ingredients include, 2 cups parsley; 2 cups spinach; 2 large cucumbers; 4 ribs celery; 1 inch fresh ginger root or fresh turmeric root; and 1 lime without skin or 1 lemon without skin (unless it’s organic) If I may add, don’t forget these important recommendations: I recommend this tonic daily (1 liter) per person daily for 60 days along with eating a diet high in salads. Keep in mind, 20% of your diet can have other more acidifying foods. Having said that, I have found – for best results – that eating essential fatty acids from foods like, flax seed or borage oils in salads, with lots of vegetables and some grains such as quinoa or millet tend to be better than eating lots of animal flesh foods. Plus, don’t forget to keep yourself well-hydrated and add the other recommendations. You will be pleasantly surprised to see just how well your body responds, even after just one week. About the author: Linda Kordich was married for 40 years to Jay Kordich, world renown health educator and the “Father of Juicing.” She is the co-author of their book, Live Foods Live Bodies and teaches throughout the world on the ‘Powers of the Gentle Art of Foods and Juices’. For more information about Jay and Linda Kordich – visit: JayKordich.com Sources for this article include: Health.Harvard.edu To read the original article click here. For more articles by NaturalHealth365 click here.

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Common Cold Remedies for Fast Relief

AHA Publisher — Sun, 13 Oct 2019 07:00:56 +0000

Annie Price, CHHC via Dr. Axe – How do you cure a cold fast? Other than lots of rest, you can use natural cold remedies including helpful foods, drinks, herbs, supplements and essentials oil to help yourself feel better fast. The common cold is caused by over 200 different viruses that can attack the upper respiratory tract. (1) They are spread in the air from person to person. People with a depressed immune system or nutrient deficiencies may be more prone to catching colds. Other common causes of catching a cold include: lack of sleep, emotional stress, mold exposure, an unhealthy digestive tract, and traveling. Many colds are head colds, which means symptoms like nasal congestion and watery eyes. You can also have a chest cold where congestion is in the chest and you have a cough. If you’re wondering how to cure a cold in one day, I’m sorry to tell you that it might take a little longer than that. How long does a cold last for? Typically, a cold will be around at least three to seven days, but can linger as long as two weeks. The good news is there are plenty of natural cold remedies to help you kick your symptoms fast, and these remedies also help to prevent a cold, too! What’s the best cold remedy? Let’s talk about your options and see which is the best cold remedy for you (you’ll likely choose more than one). What Is the Common Cold? The common cold is a viral infection of your nose and throat (upper respiratory tract). There are many kinds of viruses that cause a common cold. Symptoms of the common cold typically show up one to three days after you are exposed to a cold-causing virus. Common cold symptoms can include: (2) • Runny or stuffy nose • Sore throat • Cough • Congestion • Slight body aches or a mild headache • Sneezing • Low-grade fever • Generally feeling unwell (malaise) Common Cold vs. the Flu Common colds as well as the flu are viral infections so they should never be treated with antibiotics. The flu is a contagious respiratory illness caused by the influenza virus, and it results in more unpleasant symptoms than the common cold. But like the common cold, the flu also attacks your respiratory system including your nose, throat and lungs. When you have the flu, at first you may think have a common cold with a sore throat, runny nose and sneezing. (Read about flu natural remedies here.) A big difference between colds and the flu is that the flu usually hits you out of nowhere, while colds come on more slowly. Flu symptoms can include: (3) • Fever over 100.4 degrees F (38 degrees C) • Sore throat • Aching muscles • Chills and sweats • Headache • Dry, persistent cough • Fatigue and weakness • Nasal congestion Even though it can be very unpleasant, according to Mayo Clinic, the common cold is usually quite harmless. (2) The majority of people recover from a common cold in seven to 10 days. While the flu is more serious and can result in complications that can even be deadly in high risk groups, The Mayo Clinic also points out that “for most people, influenza resolves on its own.” (3) Natural Cold Remedies & Prevention How do you cure a cold fast? Other than lots of rest, you can use natural cold remedies including helpful foods, drinks, herbs, supplements and essentials oil to help yourself feel better fast. You can also avoid certain things that are known to make cold symptoms worse. These home remedies for cold are also all helpful for preventing a cold in the first place! So if someone around you is already sick with a cold, you can use some of these same remedies to guard yourself from contracting a cold virus yourself. What is the best medicine for a cold? In my book, the best cold remedy will always be both natural and highly effective. Let’s take a look at some awesome home remedies for cold and cough that you probably already have on hand today! Top Food & Drink for Colds Bone Broth — Bone broth contains amino acids and minerals that naturally support immunity. In fact, research has shown that chicken soup is a classic cold remedy for very good reason; it actually does have beneficial medicinal activity and anti-inflammatory properties. (4) Plus, as a hot liquid, it’s an excellent choice for flushing out mucous build up. (5) Consume soup made of real bone broth and anti-inflammatory vegetables. Water — This is probably the most simple and basic of common cold remedies, but don’t underestimate how important it is! Adequate hydration is the key to preventing dehydration and loosening up that nasty congestion. (6) Becoming dehydrated can only make a head cold feel that much worse. Try to drink at least eight ounces of water every two hours. This is one of the simplest yet most important chest and head cold remedies. Hot water with lemon, honey and cinnamon — This is a great mixture that can help to prevent mucus buildup while also keeping you hydrated. Honey has been shown to work just as well as the ingredients typically found in over-the-counter cough medicine! (7) Try this tasty cold-fighting beverage at night to help relieve cold symptoms, especially a cough. It’s also one of the classic Indian home remedies for cold. Ginger — A scientific review published in the International Journal of Preventive Medicine reveals that ginger extract contains anti-inflammatory compounds like gingerol, shogaol, paradol and zingerone. (8) Trying make a ginger tea and add raw honey to ease the inflammation of that sore throat, runny nose and cough. Garlic — Garlic can really help to boost immune function with its antiviral, antifungal and antibacterial properties, which are often attributed to compound it contains called allicin. (9) You many be wondering: how can I shorten my cold? Try including both cooked and raw garlic in your meals to kill off that cold-causing virus. Food to Avoid Sugar — Research shows that sugar weakens the ability of white blood cells that help fight off infection. So high glucose levels in the blood due to sugar intake actually weaken the immune system. High sugar diets also promote inflammation in the body. (10, 11) You may want to check out my other article: Is Sugar Bad for You? Here’s How It Destroys Your Body Fruit juices — Although orange juice and other juices contain some vitamin C, it is not as high in vitamin C as whole fruits or vegetables. Plus, fruit juices are loaded with sugar but don’t have the beneficial and blood sugar–balancing fiber of a whole fruit. If you want to drink juice, dilute it with water. Conventional Dairy — Pasteurized milk and other dairy products can make congestion even worse. According to Mayo Clinic, drinking milk can make phlegm thicker and more irritating to your throat than it would normally be. (12) Avoiding conventional dairy is one of those simple cold remedies that can really go a long way to improve symptoms. Processed and Fast Food — “Empty calories” that have no nutrients for supporting your immune system and are toxic to the body. Overly processed fast food is one of the last things you want to eat when you’re sick (or well). To fight off a cold virus, you want to be eating the most nutrient-rich food possible. Refined grains — Breads, pastas, cereals and white flour products quickly turn into sugar and weaken immunity. Diets high in refined starches like these are also known to encourage inflammation. (13) When you have a cold (or truly anytime) you want to keep bodily inflammation as low as possible for optimal health. Herbs and Supplements Here are some more natural common cold remedies that are backed by scientific research: #1 Vitamin C (1,000 mg 3-4x daily) Vitamin C helps to boost immune system function, and some research even shows it may shorten the duration of cold symptoms. (14) Should you supplement with vitamin C for colds? You certainly can! It’s also easy to get more vitamin C in your diet from all kinds of fruits and vegetables, including bell peppers, spinach, kale, broccoli, grapefruits, and kiwi. #2 Echinacea (1,000 mg 2-3x daily) It’s best to take echinacea at the first sign of illness. A meta-analysis published in the journal Lancet Infectious Diseases reviewed the result of 14 clinical trials and concludes that echinacea cuts the chances of catching a common cold by 58 percent, and it also reduces the duration of the common cold by almost one-and-a-half days. (15) #3 Elderberry (10 mL daily) Elderberry is another one of my favorite natural cold remedies backed by science. It’s high in vitamin C and other immune-boosting antioxidants. A 2016 study published in Nutrients demonstrates how elderberry supplementation can decrease the duration and symptoms of a cold in air travelers. Travelers took the herb from 10 days before travel until four to five days after arriving overseas, and they experienced an average two-day decrease in cold duration and also a noticeable reduction in cold symptoms. (16) #4 Oregano Oil (500 mg 2x daily) Have you ever tried using oil of oregano for colds? Oregano oil with its major component, carvacrol, has been shown to have powerful antiviral and anti-bacterial effects. (17) It’s important to note that oregano oil is so powerful that it should only be taken for 10 days at a time and then cycle off. #5 Zinc (50-100 mg daily) Zinc supports immune function and has an antiviral effect. It works best when taken at the first sign of illness. Research published in the Cochrane Database of Systematic Reviews found that when zinc was taken within 24 hours of the onset of cold-related symptoms, the symptoms lasted a significantly shorter period of time versus the control group that did not supplement with any zinc. In addition, fewer patients who took zinc experienced cold symptoms five and seven days after experiencing initial symptoms compared to those who did not take zinc. (18) Bonus Cold Remedies: Getting adequate sleep is vitally important in overcoming a cold. Go to bed early and aim for nine to 10 hours of sleep. Vitamin D 5,000 IU 2x daily can also help strengthen the immune system. (19) Essential Oils for Colds When talking about natural and quick cold remedies, we can’t forget about essential oils! Here are some of my top picks for cold-fighting essential oils: • Eucalyptus essential oil has a long history of use for respiratory inflammation that accompanies the common cold, bronchitis, chronic obstructive pulmonary disease (COPD), asthma, and sinusitis. (20) Breathing in the oil or applying it topically as part of a homemade vapor rub can really open up the sinuses and lungs and improve coughs too. • Peppermint oil is also a part of that vapor rub recipe for good reason. Lab studies show that peppermint oil has antiviral, antimicrobial and antioxidant properties making it a great option for fighting a cold. (21) You can diffuse five drops of peppermint or apply two to three drops topically to your temples, chest and back of neck. • Frankincense essential oil has been shown to have “strong immunostimulant activity,” so it’s a another great choice for naturally boosting the immune system. (22) Add a few drops to a cloth and inhale for the respiratory benefits or use it in an oil diffuser. • Oregano essential oil can be taken internally as a supplement, as I mentioned earlier. You can also employ its virus-fighting power by diffusing it and using it topically. To fight a cold fast, try diluting it with a carrier oil and applying it topically to the soles of your feet each night before bed. • Clove essential oil is yet another essential oil with known antiviral properties. (23) To boost the immune system, diffuse clove oil or apply it topically...

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Do You Eat with Color in Mind?

The AHA! Team — Tue, 23 Jul 2019 07:00:00 +0000

Janet Brancato, MS, RD via Newswise – When you look down at your plate at meal times do you see a variety of colors? If the answer is yes, then you are probably eating very nutritious food. If not, then you may be missing important nutrients during your day. More color usually indicates more nutrition. Newswise—All fruits and vegetables contain healthy fiber and natural chemicals known as phytonutrients that can help protect against heart disease, cancer and age-related cognitive decline, cataracts and macular degeneration. (Photo by Dean Xavier on Unsplash) Health experts say that people should get a minimum of five servings a day of fruits and vegetables. Nine servings are optimal for health maintenance. The serving sizes are small—each piece of fruit or one cup of chopped fruit or berries is a serving. For vegetables, one cup raw or a half cup cooked equals a serving. So load up your plate because these foods are naturally low calories and very nutritionally potent! Red: Indicates the presence of lycopene, a phytonutrient that may help prevent cancer and maintain a healthy heart. Cooking actually concentrates the lycopene, so tomato sauce is rich in it. Other foods rich in lycopene are red peppers, watermelon, pink grapefruit, cherries, cranberries, pomegranate, red grapes, beets, red onion and red potatoes. Orange: Indicates the presence of Beta-Carotene, an antioxidant which is known to help prevent cancer and heart disease as well as helping to promote healthy vision and immunity. Foods rich in Carotenes are carrots, yams, cantaloupes, oranges, apricots, mangos, papayas, peaches and pumpkins. Yellow:These foods are also high in Carotenes and Limonene, which are also important for cancer prevention and healthy vision. These include citrus fruits like lemons and grapefruits, corn, bell peppers, bananas and squash. Green: These contain the chemicals sulforaphane and isocyanine and indoles, all of which help to ward off cancer by inhibiting carcinogens. Try including broccoli, brussel sprouts, cabbage, Chinese cabbage, asparagus, green beans, leafy greens, kiwi, limes and avocado. Purple/Blue: Contain antioxidants and anti-aging benefits to protect memory, urinary tract health and reduced cancer risks. Include blueberries, blackberries, plums, raisins, eggplant, and purple cabbage in your diet. White/Tan/Brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. These food choices also promote heart health and reduce cancer risks. They include brown pears, dates, white peaches, cauliflower, mushrooms, turnips, potatoes and white corn. Hopefully, after reading this list, you are motivated to include a variety of colorful foods in your meals and snacks. Add some fruit to your breakfast and pack chopped carrots and peppers with a humus dip for an afternoon snack. Add a leafy green salad with tomatoes and avocado for dinner, along with a stir-fry of carrots, pea pods, garlic, onion, mushrooms and any other favorites. Finish off your dinner with a fresh piece of fruit for added benefits. To read the original article click here.

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