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

The AHA! Team — Wed, 25 Jun 2025 05:18:41 +0000

Christine Ruggeri, CHHC via Dr. Axe – In the summertime, things get a whole lot more colorful, including your plates. With so many fruits and vegetables in season throughout the warmer months, it’s time to crowd those meals with fresh, delicious and nutrient-rich summer fruits. They can be added to salads, spreads, smoothies, cocktails, sauces and desserts and are at peak flavor. These tart, sweet and juicy foods have never made it so easy to eat seasonally and keep it healthy, too. 1. Strawberries Strawberries are one of the most well-loved fruits and during the summer months, as we get to enjoy them right off the vine. They are sweet, juicy and can easily be incorporated into recipes. Plus, strawberry nutrition is quite impressive, offering plenty of vitamin C that will meet your daily quota with just one to two cups. Strawberries are rich in antioxidants that work as one of the body’s first lines of defense against disease. One fun way to get in your strawberries is a strawberry lemonade mocktail. 2. Blueberries Blueberries are considered a superfood, and for good reason. These antioxidant-rich berries help fight harmless free radicals in the body. Because they also provide dietary fiber, blueberries can help with weight loss by moving slowly through the digestive tract and improving satiety, and they’re known to help improve glucose management and memory, too. 3. Raspberries For many people, raspberries are a summer favorite. They are loaded in phytonutrients that provide their dark red color and health benefits. Like most berries, raspberry nutrition has been shown to boost heart health and metabolism, while easing inflammation. 4. Blackberries Blackberries are known as one of the top antioxidant foods, and they are rich in important nutrients, including vitamin C, vitamin K and manganese. Among the many health benefits of blackberries are their ability to boost immunity and protect the body from chronic inflammation. 5. Mango Mango is a tropical fruit that’s described as a cross between a peach and pineapple. It provides over 20 vitamins and minerals, including vitamin C, vitamin A, vitamin B6 and vitamin E. It also features fiber, which helps maintain healthy blood sugar levels, promote digestive health and improve satiety. 6. Papaya Papaya is native to the tropics and grown in subtropic areas of the United States. It provides enzyme compounds that can help the body break down and use proteins properly. Research shows that this makes papaya beneficial for digestion, and it also helps slow signs of aging (because of its vitamin C and vitamin A content), fight viral infections and boost heart health. 7. Pineapple Pineapples are propagated year-round, but the best time of year to buy the fruit is during the spring and summer months. Pineapple is nutrient-rich, offering a good supply of vitamin C, manganese, thiamine and vitamin B6. Studies indicate that the benefits of pineapple include its ability to boost immune system, heart and digestive health. 8. Plums Plums are in the same fruit family as cherries and peaches, and their taste ranges from tart to sweet. Like all summer fruits, they are an excellent source of antioxidants and provide dietary fiber, allowing plums to improve satiety and help with weight loss or maintenance. Plum benefits also include their ability to support cognitive health with its phytonutrients. 9. Peaches Peaches are a favorite summer fruit that have a fuzzy skin and sweet, juicy flavor. They provide a good amount of vitamin C, vitamin A and potassium, and studies have shown they can help reduce inflammation. Peaches also contain the powerful antioxidant lutein, which helps to protect eye and skin health. 10. Nectarines Nectarines are genetically identical to peaches, but they have a smooth skin and range in color. They, too, provide antioxidants, enhance eye health and strengthen the immune system. The nectarine is also related to pears, raspberries and apricots. 11. Apricots This summer fruit has a tart flavor and distinct color. Not only does it make an excellent ingredient in jams and baked goods, but apricot nutrition is also quite impressive. It’s a good source of fiber and even provides some protein, along with vitamin C, vitamin A, potassium, vitamin E and vitamin K. 12. Cherries There’s something about serving a bowl of cherries that reminds you of summertime. Cherries have preventative health benefits because of their bioactive components, which include the antioxidants anthocyanin and cyanidin, along with melatonin, a molecule that has proven to be critical for regulating your sleep-wake cycle. 13. Watermelon Watermelon is a summertime staple that’s cool and hydrating. Perhaps the most well-known watermelon benefits are its ability to aid hydration, digestion and detoxification, being that it’s about 91 percent water, and that it helps you get rid of excess fluids in the body. Watermelon can also help with weight loss because it promotes satiety and curbs cravings. 14. Honeydew Honeydew is a sweet and creamy summer fruit that hits its peak season in late summer through early winter. It contains carotenoids, including phytoene and beta-carotene, which are responsible for its anti-inflammatory and antioxidant properties. 15. Cantaloupe Cantaloupe is one of the highest fruit sources of vitamin A, and it also provides vitamin C, vitamin K, potassium, magnesium, B vitamins and fiber. Cantaloupe nutrition boasts beneficial carotenoids that boost immune system function and help prevent heart disease, too. 16. Kiwi One cup of kiwi provides a huge amount of vitamin C, making it one of the most phytonutrient-rich summer fruits. Kiwi supplies 20 vital nutrients, and eating it helps counteract aging and improve skin health. Research suggests that eating vitamin C-rich kiwi also improves respiratory health. 17. Apples Apples are available from late July to November, with different varieties ready for harvest at different times. From Red Delicious to Fuji and Granny Smith, apples come in several colors and flavors, making them one of the most versatile summer fruits. When it comes to apple nutrition, the fruit provides fiber, vitamin C, potassium and more, making apples a great food for aiding digestion, fighting inflammation and helping with weight management. 18. Oranges Did you know that oranges are a good source of B vitamins, including folate, thiamine, vitamin B6 and pantothenic acid? They also provide antioxidants that boost immunity, skin health and brain function. You can take advantage of orange nutrition by using its juice or peel in summer recipes, from salads to juices. 19. Pawpaw Perhaps the lesser known summer fruit in the bunch, pawpaw fruit boasts a creamy texture and sweet flavor, which is often described as a combination of pineapple, banana and mango. It’s an excellent source of manganese, copper, iron and magnesium, making it a great food for promoting bone health and healthy digestion. It can also help with maintaining blood sugar control. 20. Lemons and limes How can you talk about summer fruits without mentioning lemons and limes? For starters, they are both used in water to make it more detoxifying, plus these citrus fruits have been shown to help enhance immunity and heart health. Adding lemons and limes to your diet can boost weight loss and fight free radical damage, too. How to add to diet There are so many ways to add summer fruits to your diet, especially on those hot, sticky days. They are cooling, refreshing and hydrating, and they can be used in a range of dishes, from enhanced waters to marinades. Here are some things you can make with these fruits: fresh juices smoothies jams and spreads marinades salads ice pops cocktails/mocktails baked goods (pies, cakes, cobblers, etc) parfaits muffins oatmeal bakes or instant oats fruit bars Need some recipes to get you started? Here are some of our favorites: Strawberry Kiwi Smoothie Lemon Raspberry Sorbet Healthy, Homemade Coconut Crumble Strawberry Lime Mojito Cheesecake Baked Spiced Apple Rings Garlic Lemon Chicken Recipe Mango Walnut Spinach Salad Quinoa Salad with Dark Cherries and Kale Risks and side effects Eating fresh fruits is generally considered safe and healthy, but it is possible to have a fruit allergy or sensitivity. If you experience a rash or hives, itchiness, upset stomach, or flushed skin after eating a fruit, stop eating it immediately, and consider getting yourself checked for an allergy. While eating fruit is part of a healthy, balanced diet, stick to consuming it in moderation. It does provide carbohydrates and sugars, so it’s possible to go overboard on fruit if you eat it excessively. Conclusion There’s something about summertime that calls for snacking on fresh fruits and adding them into as many meals as possible. Summer fruits are at their peak flavor between June and August, and they provide a slew of nutrients, including powerful antioxidants. Eating summer fruits throughout the season will give you plenty of vitamin C, vitamin A, vitamin K, manganese, potassium and more, so find new ways to add these sweet foods to your meals and enjoy. To read the original article click here.

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“Magnificent Mulberries:” Discover the Oversized Health Benefits of These Small Fruits

The AHA! Team — Mon, 09 Jun 2025 05:33:06 +0000

Lori Alton via NaturalHealth365 – According to a 2024 report from the Centers for Disease Control and Prevention (CDC), over 38.1 million American adults – or 14.7 percent – are now affected by type 2 diabetes. And when it comes to people over age 65, the percentage rises to an alarming 29.2 percent. Yes, you read that correctly. Close to one-third of the senior adults in the United States have diabetes – dramatically increasing their risk of potentially fatal heart disease, Alzheimer’s disease, and stroke. For hundreds of years, mulberries have been valued in traditional Chinese medicine (TCM) and other natural healing systems for their ability to combat high blood sugar. Now, a new scientific review in Future Foods acknowledges mulberries as a functional food with the potential to help prevent a variety of chronic diseases. Mulberry aficionados say: it’s about time these tasty berries received their due! Let’s take a closer look at the marvels of mulberries. Antioxidant-rich mulberries help prevent chronic diseases such as diabetes and cancer In the new review, researchers looked closely at mulberries’ protective effects, which include antioxidant, anti-diabetic, anti-inflammatory, cholesterol-lowering, and anti-cancer properties. Bioactive constituents in mulberry include a flavonoid known as morin that helps quench inflammation, along with natural compounds such as kaempferol and myricetin, which have potent effects against cancer cells. Yet another antioxidant in mulberries, cyanidin-3-glucoside, has been shown to induce “pre-programmed suicide” in breast cancer cells and inhibit tumor growth. Gallic acid, chlorogenic acid, caffeic acid, resveratrol, quercetin, and rutin round out the bonanza of antioxidants, which help reduce the oxidative stress that triggers chronic diseases. According to scientists, mulberries are also rich in deoxynojirimycin (or DNJ), which helps balance blood sugar by slowing the digestion of carbohydrates. Fortunately, you don’t have to be able to pronounce it to benefit from it. In a study published in the Saudi Journal of Biological Sciences, participants with type 2 diabetes were given 70 ml of mulberry tea immediately after consuming a routine breakfast. After 90 minutes, measurements showed that the mulberry tea helped to control increases in post-prandial (after-meal) blood sugar. Mulberries promote heart health At 43 calories per 100-gram serving (3.5 ounces) – less than half the calories of a handful of potato chips – mulberries deliver nearly two grams of fiber. Twenty-five percent of the fiber is a water-soluble type known as pectin, which reduces the risk of heart disease by lowering LDL cholesterol. Meanwhile, the supply of insoluble fiber in mulberries promotes the elimination of waste from the body and helps to ward off colon cancer. Other heart-friendly “goodies” in mulberries include vitamin K1 – which has been shown to act against atherosclerosis – and the mineral potassium, which can regulate blood pressure. Low-fat, nutrient-dense, low-sodium, and gluten-free mulberries make an ideal heart-healthy snack. Anthocyanins can protect brain cells and improve cognitive function Much of the protective abilities of mulberries come from their rich supply of anthocyanidins – natural plant pigments that contribute to their dark red, purplish, and blackish coloration. In a 2022 randomized clinical trial published in Nutrition Research, researchers investigated the effects of dietary anthocyanins on older adults with mild cognitive impairment (MCI). With mild cognitive impairment, there is a noticeable impairment of cognitive abilities, but it’s not severe enough to cause one to be unable to perform the basic functions of daily living. While MCI can seem minor, scientists warn that people with this condition are at higher risk of developing dementia and are an important group to target to prevent further decline. The researchers found that participants who consumed more anthocyanins in their daily diets outperformed the lower-anthocyanins group on a series of mental tests and could recall more words after a timed delay. In other words, sharper memory and improved cognitive function might be among the surprising gifts conferred by mulberries! Brighten up recipes with colorful mulberries While mulberries aren’t as ubiquitous as strawberries and blueberries, you can often find the fresh berries at farmers markets – and dried mulberries yearlong in health food stores and organic supermarkets. Mulberries are available in three different color variations: white (Morus alba), red (Morus rubra) and black (Morus nigra). While all three have health benefits, the more deeply colored berries are higher in anthocyanidins. Incidentally, allergic reactions from mulberries have been reported. Naturally, don’t eat mulberries if you are allergic to them. Experts note that sensitivity to birch tree pollen may heighten the risk of a reaction. The flavor of mulberries is a refreshing blend of sweetness and acidity. Use them in jams, jellies, and chutneys; mix them into yogurt, cottage cheese, or oatmeal, and add a handful to your favorite smoothie. Or toss them into salads for a “pop” of added color, texture, and nutrients. No matter how you consume them, these jewel-toned little berries deliver powerful protective benefits! Sources for this article include: Sciencedirect.com Healthline.com CDC.gov Sciencedirect.com Sciencedirect.com Thespruceeats.com To read the original article click here.

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Strawberries Bloom Once Again Near the Gaza Border

The AHA! Team — Wed, 30 Apr 2025 05:32:14 +0000

Zachy Hennessey via Israel21c – Owner of Uri Tutim farm says it will take the region’s agriculture a long time to recover, but its very existence is nothing short of a miracle. “Let me take you down ’cause I’m going to strawberry fields.” This line from the Beatles’ “Strawberry Fields Forever” was ringing in my ears as I made my way to Uri Tutim (Uri’s Strawberries) farm in Moshav Yesha near the Gaza border. The strawberry fields the Beatles sang about were actually a reference to Salvation Army Homes. Meanwhile, I was heading to a farm located in the Western Negev that was among many others that were ravaged by the Hamas attacks on October 7, 2023. “Even before October 7, there were rocket hits in our greenhouses; an American woman was killed inside the moshav by a rocket once,” the farm’s owner, Uri Patkin, tells ISRAEL21c. From high-tech to farming Patkin, 55, grew up in Yesha, helping his father run the family farm. Eventually he moved to the center of the country, where he worked in high-tech for nearly a decade. “At the age of 35, I left my job and I told my parents I was coming back to the Negev to become a farmer. My dad told me I was crazy,” he says with a laugh. “But by that time I was already married and had children. I thought it would be better to raise a family in a moshav than in the city, closer to the land and nature.” At first, he worked at his father’s prominent flower farm. Shortly afterwards, however, he decided to start cultivating strawberries and business took off. For years, Uri’s Strawberries exported most of its produce to the biggest supermarket chains in Europe. When it became more financially lucrative for Europeans to import produce from countries like Egypt and Morocco, Patkin didn’t scale back; he just redirected the goods to the local market. Special technique One of the main reasons for Patkin’s success was the introduction of a special growing technique that not many Israeli farms were using at the time: planting in containers or baskets suspended from the top of the greenhouse. “The results of the method are high-quality berries with a shelf life that’s longer than what is customary for strawberries,” notes Patkin. Avoiding direct contact with the soil leads to less fungi and mold, requires fewer pesticides and makes picking easier for farm workers. “We also pluck out the bottom leaves, so that way the strawberry is always ventilated by dry air, free of invaders.” Although this method requires infrastructure and larger investments per unit area, he says, it also yields much more produce per unit. ‘The worst day of my life’ Patkin says that even before the October 7 attacks, there were constant “rounds of violence” launched by Gaza terrorist groups toward Israel. “It used to discourage people from coming to work or live here because every few weeks, sometimes every few days, missiles can start falling from the sky,” notes Patkin. But nothing could have prepared Patkin or other residents of the area for that Black Saturday. “It was the worst day of my life; people were being killed all around me,” he recalls. Five of the six were killed in the fighting Yesha was among the very few communities in the area that managed to fight off the invading terrorists thanks to six members of moshav’s emergency squad. However, five of the six were killed in the fighting: Lior Ben Yaakov, Gil Avital, Itai Nachmias, Tal Maban and Dan Assulin. And as they retreated from the moshav, the surviving terrorists kidnapped or killed foreign workers from Thailand. “The foreign workers are not part of this conflict between Palestinians and Israel, and they found themselves on the battlefield. I feel a lot of personal responsibility over that,” Patkin tells ISRAEL21c. Patkin himself was out helping the few IDF soldiers who finally reach the moshav in the afternoon hours. “I had to accompany the army, while taking care of the dead and the wounded, something I don’t recommend anyone go through in their life,” he says. A long time for full rehabilitation By October 8, nearly all Yesha residents were evacuated, except for the replacement emergency squad. A day later, all foreign workers followed. Patkin was among the few residents who never left the moshav, even when his entire family was evacuated. “We were ready to give up on agriculture. We thought, ‘At least we’re alive and healthy.’ But three days later, waves upon waves of volunteers from all over the country showed up, telling us they’re here to save agriculture,” Patkin recalls. He says that for the first three to four months after the attack, agriculture at the moshav was kept going by volunteers, who ultimately saved it. “Our type of agriculture is intense; it’s not like wheat that you plant and it just grows. Every day you have to do agrotechnical work and supervision.” Eventually, Israel began recruiting new agricultural workers from around the world to help rehabilitate the region. “This is what got the farms back on their feet, but still not to the scale they were before October 7,” he says. “I personally revived only about 50% of my farm; it will take a long time for it to fully rehabilitate.” By now, 90 percent of Yesha residents have come back to the moshav. Uri Tutim welcomes tourists to visit and pick strawberries by hand for a small admission fee. These visits help support not only the farm, but the entire region that is still hurting from what it endured. For more information, click here. To read the original article click here.

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Cranberries Proven to Boost Gut Health, Research Suggests

The AHA! Team — Fri, 03 Jan 2025 07:26:45 +0000

Dena Schmidt via NaturalHealth365 – Food scientists increasingly explore cranberries’ role in gut health and maintaining a balanced gut microbiome. Researchers from the University of Massachusetts Amherst recently found that a specific indigestible carbohydrate in cranberries can nourish and stimulate the growth of beneficial gut bacteria. Cranberries also exhibit unique metabolic effects in the gut, further promoting overall gut health. A new study published in NPJ Biofilms and Microbiomes (2024) reinforces these findings. Short-term supplementation with cranberry extract modulated gut microbiota in humans, inducing a bifidogenic effect. Researchers observed an increase in butyrate-producing bacteria, which contribute to gut and metabolic health. Special compound in cranberries supports prebiotic activity in the gut microbiome Food scientists have been paying special attention to prebiotics of late. Prebiotics refer to molecules that can be consumed but are not digested. They also promote the growth of beneficial microorganisms in the gut microbiome. The foods we eat not only bring a certain level of nutritional benefit; they also either help or hinder the function of our gut microbiome. It’s worth noting that these bacteria outnumber our bodies’ cells by a substantial amount. Many plant cell walls cannot be digested, including the special sugars located in the cellular walls of the cranberry called xyloglucans. However, these xyloglucans find their way into the intestines and gut microbiome. These ‘beneficial bacteria’ then break them down to create various health-supporting compounds and molecules. A healthy gut microbiome is crucial to immune system vitality The study published in NPJ Biofilms and Microbiomes involved 28 human participants. It demonstrated that after just four days of cranberry extract supplementation, there was a significant increase in the abundance of butyrate-producing bacteria, such as Clostridium and Anaerobutyricum. These bacteria produce butyrate, a short-chain fatty acid essential for maintaining gut integrity and supporting metabolic health. The study also revealed that the cranberry extract altered the balance of short-chain fatty acids in the gut, with a decrease in acetate and an increase in butyrate, signifying a shift towards a healthier gut environment. Additionally, participants with microbiomes characterized by Prevotella experienced an increase in Faecalibacterium, a beneficial microbe known for its anti-inflammatory properties. In the University of Massachusetts Amherst study, researchers extracted and purified xyloglucan from cranberries. This sugar was then used as the sole carbohydrate to feed bifidobacteria, which are beneficial bacteria naturally found in the human gut. These bacteria were placed in a controlled, oxygen-free (anaerobic) laboratory environment to study how they responded. Results showed that bifidobacteria thrived on this cranberry-derived sugar, highlighting its potential role in promoting a healthy gut microbiome. The researchers found that some of the bifidobacteria could consume xyloglucans and exhibit a special, atypical metabolism when doing so. They produce formic acid and less lactic acid than what is typically secreted by similar compounds. Ultimately, this kind of research brings hope that this carbohydrate found in cranberries could eventually become a valuable food additive or supplement. Remember, when the gut microbiome is ‘out-of-whack,’ it can lead to chronic inflammation and disease. So, obviously, we want to eat as many foods as we can (each day) to support our gut health. Pre- and pro-biotics could hold the key to overall gut health Although some research indicates a trend toward focusing on prebiotics instead of probiotics for gut health, I wouldn’t count out the value of probiotics too quickly – especially in the age of antibiotics. Probiotics are live beneficial bacteria introduced into the gut, while prebiotics are compounds already present that nourish and support the growth of these good bacteria. Prebiotics play a key role in producing essential compounds in our bodies, breaking down substances we can’t digest, protecting against harmful pathogens, and assisting other beneficial microbes in maintaining overall health. Researchers are already planning future studies to explore the activity of cranberry xyloglucans with other beneficial bacterial strains. We’ll probably see similar (positive) results. Sources for this article include: NIH.gov Eurekalert.org To read the original article click here.

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The Hidden Benefits of Camu Camu: This Amazonian Superfruit May Help Reverse Non-Alcoholic Fatty Liver Disease

The AHA! Team — Fri, 01 Nov 2024 05:03:32 +0000

Olivia Cook via Natural News – This Amazonian superfruit may help reverse non-alcoholic fatty liver disease. For years, doctors have faced challenges in treating non-alcoholic fatty liver disease (NAFLD), a condition affecting over 25 percent of adults globally. But a recent discovery points to an unexpected remedy: the Camu Camu berry from the Amazon rainforest. NAFLD is marked by fat buildup in the liver, which can lead to inflammation, scarring and even liver failure if not addressed. It’s closely associated with diabetes, metabolic disorders and obesity, making it a significant health concern as global obesity rates climb. Currently, there are no approved medications for NAFLD, leaving diet and exercise as the primary treatments for this disease. This is why researchers are examining the Camu Camu berry, a small red fruit native to the Amazon rainforest. The berry is rich in antioxidants, fiber and polyphenols – plant compounds with evidence-based health benefits. The Camu Camu berry, a small red fruit native to the Amazon, is rich in antioxidants, fiber and polyphenols–plant compounds with evidence-based health benefits. In this study, 30 obese or overweight adults with high triglycerides were enrolled in a randomized, double-blind, placebo-controlled trial. They were split into two groups: one received 1.5 grams of Camu Camu powder daily, while the other got a placebo (maltodextrin) for 12 weeks, followed by a four-week break before switching treatments. Researchers focused on measuring liver fat content using magnetic resonance imaging (MRI), along with other indicators of liver and metabolic health and changes in gut bacteria. After 12 weeks, those taking camu camu saw a notable 15.85 percent reduction in liver fat, while the placebo group experienced an 8.42 percent increase. Camu Camu also lowered liver enzymes ALT and AST, which are markers of liver damage. Additionally, the Camu Camu group had beneficial changes in their gut microbiome, including more good bacteria, like Lactobacillus, and fewer harmful ones linked to NAFLD. However, there were no changes in body weight or overall body fat between the two groups. (Related: Camu Camu ground to speed up metabolism and reduce weight gain.) Evidence-based health benefits of Camu Camu Scientifically known as Myrciaria dubia, camu camu has more proven health benefits. Here are some of them: Rich in vitamins and minerals Camu camu stands out for its high vitamin C content. Vitamin C helps with boosting the immune system, collagen production, iron absorption and wound healing. A 100-gram serving of camu camu fruit pulp contains between 877 to 3,133 milligrams of vitamin C, although levels can vary depending on where the plant is grown. Besides vitamin C, camu camu also provides calcium, copper, magnesium, manganese, potassium, sodium and zinc. Boosts the immune system The antioxidants in Camu Camu, including anthocyanins, support immune health by affecting key immune cells (dendritic cells, lymphocytes and macrophages). Vitamin C in Camu Camu helps keep cells healthy by protecting them from damage caused by harmful molecules produced during inflammation. It boosts the ability of immune cells to engulf and destroy harmful particles and germs (phagocytosis). Vitamin C also helps white blood cells, called neutrophils, move to infection sites to fight off invaders. At the same time, it helps prevent too much damage to tissues by supporting the natural process of cell death and clearing away damaged cells. Has anti-bacterial, anti-malarial and anti-viral properties Research has identified various beneficial bioactive compounds in Camu Camu, such as polyphenols and those correlated with anti-parasitic properties which could be useful in treating diseases, like malaria and schistosomiasis. Seed extracts have shown potential as sources for new treatments. Supports healthy blood sugar levels Research published in the open access, peer-reviews journal Metabolites showed that the lowest dose of Camu Camu extract effectively reduced non-HDL cholesterol, which includes all the harmful types of cholesterol and free fatty acids. Only the highest dose of Camu Camu extract prevented fat accumulation, issues related to high-fat diets, such as insulin resistance, liver cholesterol buildup, liver triglyceride accumulation and weight gain. Both low and high doses of the fruit extract were found to be effective in lowering blood sugar levels and enhancing glucose tolerance. Promotes eye health With its high content of vitamin E and carotenoids, Camu Camu helps protect against eye damage and can slow the progression of age-related conditions, like cataracts and macular degeneration. Improves oral and gum health Camu Camu’s antioxidant and anti-inflammatory properties can help combat gingivitis and other gum disease. It reduces oxidative stress, which can otherwise lead to gum and periodontal concerns. Supports cardiovascular health Camu Camu is beneficial for heart health. It can improve blood pressure and promote better blood flow – helping protect the heart and arteries from diseases. Learn about the amazing health benefits of organic camu camu by watching the following video. This video is from the Daily Videos channel on Brighteon.com. More related stories: Camu camu fruits are rich in an anthocyanin that stops tumors from growing. Camu Camu: What you need to know about the most potent food source of vitamin C on the planet. Study: Exotic fruit Camu Camu can help speed up metabolism and improve gut health. Sources include: StudyFinds.org OrganicFacts.net NCBI.NLM.NIH.gov 1 NCBI.NLM.NIH.gov 2 ScienceDirect.com NCBI.NLM.NIH.gov 3 NCBI.NLM.NIH.gov 4 Brighteon.com To read the original article, click here: https://www.naturalnews.com/2024-08-27-camu-camu-superfood-reverse-fatty-liver-disease.html

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Little-Known Berry Shows Promise for Eye Health and Beyond

The AHA! Team — Mon, 07 Oct 2024 08:17:29 +0000

Patrick Tims via NaturalHealth365 – Nestled in the forests of Europe and North America lies a tiny berry with outsized health benefits. The bilberry, a close cousin of the blueberry, is emerging as a nutritional powerhouse that could revolutionize our approach to wellness and disease prevention. Often overlooked in favor of more common foods, this small, dark fruit packs a powerful punch when it comes to health benefits. Recent studies have uncovered a treasure trove of potential advantages, from boosting metabolism to safeguarding vision and even combating chronic diseases. Promising research: Bilberry extract and fish oil for severe dry eye relief This study investigated the effects of a dietary supplement containing bilberry extract and fish oil on severe dry eye symptoms. The research involved 24 subjects with severe dry eye symptoms, split evenly into intervention and control groups. The intervention group took a daily supplement containing 600 mg bilberry extract and 240 mg DHA-refined fish oil for 3 months, while the control group did not take any supplements. The study used several measurements to assess eye health: The Ocular Surface Disease Index (OSDI) score: A questionnaire that measures how much discomfort a person experiences from dry eyes. Non-invasive tear break-up time (NITBUT): A test that shows how quickly the tear film on the eye’s surface starts to break up, indicating how stable and effective the tears are. Phenol red thread test (PRT): A simple way to measure how much moisture the eye produces. Percentage of meibomian gland openings: This checks the health of glands that produce oils essential for preventing tear evaporation. These tests together provide a comprehensive picture of eye health and the severity of dry eye symptoms. After 3 months, the intervention group showed improvements in all outcome measures. Compared to the control group, there were significant improvements in OSDI score, NITBUT, and PRT. Notably, these improvements were consistent across different age groups, including both younger adults and middle-aged participants. The study suggests that dietary supplementation with bilberry extract and fish oil may improve both signs and symptoms of severe dry eyes, regardless of age. From eye health to cancer prevention The benefits of bilberries extend far beyond eye health. Emerging research indicates that these potent berries may play a role in supporting overall cardiovascular health. Some studies have shown that bilberry consumption may help decrease cholesterol levels, particularly LDL cholesterol, while increasing HDL cholesterol. This effect, combined with the berries’ potential to improve blood vessel function, makes them a promising natural ally in the fight against heart disease. Furthermore, bilberries show promise in blood sugar management, making them of particular interest to those at risk of or living with diabetes. The berries appear to have a positive effect on insulin sensitivity and glucose metabolism, potentially helping to regulate blood sugar levels and reduce the risk of type 2 diabetes. Bilberries’ anti-inflammatory properties also make them a subject of interest in cognitive health research. Some scientists believe that regular consumption of these berries might help protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s, though more research is needed in this area. As if these benefits weren’t enough, bilberries are also being studied for their potential anti-cancer properties. The high levels of antioxidants in these berries may help protect cells from damage that can lead to cancer, and some laboratory studies have shown promising results in inhibiting the growth of cancer cells. While more research is needed to fully understand the extent of bilberries’ health benefits, the existing evidence paints a picture of a truly remarkable fruit. From supporting eye health to potentially fighting chronic diseases, these tiny berries pack a powerful punch when it comes to promoting overall wellness. As research continues, it’s likely that we’ll uncover even more reasons to add this superfruit to our diets. Harness the power of bilberries in your diet Incorporating bilberries into your diet can be both easy and delicious: Brew bilberry tea for a traditional remedy Add fresh or frozen bilberries to smoothies Consume bilberry extract supplements Enjoy handfuls of whole bilberries as a snack Whether you opt for fresh berries, supplements, or extracts, adding bilberries to your diet could be a simple yet powerful step towards better health. As always, consult with a holistic healthcare professional before starting any new supplement routine, especially if you have existing health conditions or are taking medications. Sources for this article include: NIH.gov NIH.gov Lifeextension.com To read the original article click here.

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Strawberry Salad Recipe

The AHA! Team — Wed, 29 May 2024 08:14:47 +0000

Recipe by: Robby Barbaro, Co-founder, Mastering Diabetes via NutritionFacts – This Strawberry Salad is a delicious way to enjoy summer produce. This Strawberry Salad is a delicious way to enjoy summer produce. The berries and tomatoes add their own flavorful dressing to the salad, but feel free to toss on your favorite vinegar if the mood strikes. Consumption of blueberries and strawberries has been associated with delayed cognitive aging by as much as 2.5 years—thought to be because of brain-localizing anthocyanin phytonutrients, as shown on functional MRI scans. Arugula is one of the highest nitrate-containing vegetables. Nitrates from plants are converted into nitric oxide in the body, and potassium increases nitric-oxide release. Including foods high in both nitrates and potassium, such as green leafy vegetables, can help lower blood pressure and improve arterial function. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head of romaine lettuce ▢2 cups arugula ▢2 cups chopped or sliced strawberries ▢2 heirloom tomatoes, chopped ▢1 cup blueberries INSTRUCTIONS Wash and clean all of the ingredients. Chop the romaine lettuce and add it to a large bowl, along with the arugula. Toss gently. Add the remaining ingredients, toss again, and serve. To read the original article click here.

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What Are the Best Foods for Your Hair Care Routine?

AHA Publisher — Mon, 26 Sep 2022 07:00:10 +0000

Maggie Gama, MD via Dr. Axe – We’ve all wondered about the secret to luscious, shining hair. Perhaps we’ve even tried to emulate shiny haired models by trying specially formulated shampoos for our exact hair type and texture, with little effect. Instead of spending money on haircare products that produce lackluster results, consider how your overall health impacts the quality of your hair. Following a healthy hair diet can help you grow thicker, more lustrous tresses. What we eat impacts every aspect of our health, including the top of our heads. Best Foods for Healthy Hair Growth and Thickness Hair loss or thinning can be a distressing prospect, and it results from a variety of factors. The natural hormonal changes that occur as we age, for example, can lead to hair thinning. Certain medications and treatments can also contribute to balding or alopecia. Stress and nutritional deficiencies also play a role in our hair’s quality and thickness. Knowing what food helps grow hair can improve your hair’s overall health and condition. Consider adding these foods to your diet to stimulate hair growth, strengthen your hair follicles, and improve the overall quality and health of your tresses. Adding some of these foods to your diet can also help address the root causes of your hair loss, such as nutrient deficiencies or even hormonal imbalances. 1. Seek Out Antioxidant-Rich Foods Antioxidant-rich foods, such as fruits and vegetables, are the perfect food for growing hair. Antioxidants fight inflammation and boost red blood cell production, all of which help facilitate repair in the body. Strengthening hair follicles through diet can help promote hair growth and prevent further loss. Berries Strawberries, blueberries, blackberries and raspberries are among the most nutrient-dense fruit, prized for their antioxidant profile. Vitamin C naturally boosts collagen and aids in the absorption of iron, a must for red blood cell production. With increased circulation to the scalp, follicles remain strong and reduce the risk of damage and balding. A handful of berries each day can help keep thinning at bay. Avocado Avocados have an excellent reputation as a health food for good reason. A rare source of natural vitamin E, they help prevent free radical damage and improve the way your body uses oxygen, which can increase circulation to your scalp. A dash of B vitamins and omega 9 fatty acids also help provide luster. Aim for 1 medium avocado 2–4 times a week — tossed in salads, sandwiches or crushed as guacamole. Leafy Greens Veggies such as Swiss chard, spinach, kale and cabbage are high in vitamins A, C, and K – musts for hair growth. Vitamin K plays an important role in blood clotting and circulation, promoting the flow of oxygen-rich blood to your tissues. Snack on kale chips, eat a salad with Swiss chard, or whip up a crunchy coleslaw with apple cider vinegar for a hair healthy boost. 2. Embrace Food Containing Natural Silica You may notice that many shampoos are silicone-based, as it coats the hair and makes it appear shiny. However, this only adds protection to the shaft of the hair. Eating foods that have natural silica compounds can help strengthen the follicle, prevent breakage and promote wellness from within. Mango The orange flesh of this tropical fruit is abundant in the mineral silica, an essential part of a diet for hair growth. Try slicing and eating the mango whole as a sweet after-dinner snack, or blending into a green smoothie for breakfast. Whole Grains Grains such as wheat, barley, oats and brown rice all contain silica, a natural building block of collagen. Enjoy slices of whole wheat toast, overnight oatmeal with berries, or a stir fry with brown rice and veggies to compound the effects of food for strong hair. 3. Don’t Be Afraid of Healthy Fats Last but not least, a diet rich in omega 3, omega 6 and omega 9 fatty acids helps increase hair strength. A study of 120 women found that incorporating more omega 3 fatty acidscombined with increased antioxidants improved hair density. Salmon High in protein and an unrivaled source of omega 3s, this superfood really is an essential part of a healthy diet. Opt for wild-caught salmon varieties and mix with a green salad with berries. Herring An underrated fish, herring is a great source of lean protein and is good for more than just pickling. Try sautéing, coating in lime juice and folding into tacos. Nuts A plant-based, vegan friendly option for nutritious fats, certain healthy nuts like walnuts, almonds and pecans pack a nutrient-heavy punch. Process them with lentils to make burgers and sauté to make sandwiches with a satisfying crunch. Cooking Oils The preparation of foods can add essential fats and nutrients to your diet that create a synergistic effect promoting hair growth. Canola oil and avocado oil are both nutrient-dense sources of essential fatty acids. Sautéing vegetables or scrambling eggs in them can give you an extra nutrient boost and promote a diet that strengthens your hair from within. Combating Hair Loss with Diet the Natural Way We can’t always prevent hair loss or thinning from happening. A number of factors — such as genetic disposition, medical conditions, treatments such as chemotherapy, or hormonal imbalances — can all contribute to alopecia. However, taking a holistic approach by eating healthy foods can help improve hair health and promote growth. Try incorporating some of these hair superfoods into your wellness plan. Dr. Maggie Gama founded Synergy Lifestyle Medicine to reflect values of unparalleled comprehensive and personalized patient care that focuses on understanding and addressing each patient’s unique healthcare needs. Her greatest passion is in disease prevention. Many of today’s chronic diseases are associated with poor lifestyle choices, environmental toxins, and various infectious diseases that can wreak havoc on our bodies, even years later. Dr. Gama believes that wellness is the result of a synergy between the mind, body, and spirit, which can only be established through genuine, compassionate, and unbreakable bonds established through compassionate care and genuine patient partnership. To read the original article click here.

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One Daily Cup of Blueberries Found to Improve Cognition

AHA Publisher — Mon, 12 Sep 2022 07:00:14 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Blueberries can significantly improve cognitive performance within hours of consumption. When you search the medical literature for studies on berries, papers like this pop up: “A 3-Week-Old With an Isolated ‘Blueberry Muffin’ Rash.” Or, you’ll see pictures of strawberry tongues or read about a way to describe the appearance of stool, though “stools truly resembling currant jelly” are not very common. What is it with pathologists’ love affair with food terminology? The grossest may be the way amoeba chest infections are described—“expectoration of ‘anchovy sauce-like’ pus,” which sounds gross even without the pus. There are actual studies on berry supplementation, such as how they can mitigate the negative effects of a high saturated fat diet on the brain and behavior, but that one in particular was in mice. Maybe a better way to mitigate would be not feeding your pet mouse a stick of butter in the first place. Then, there are studies of proprietary berry-based nutraceutical supplements, purported to improve cognitive performance. At 1:11 in my video Flashback Friday: Benefits of Blueberries for the Brain and below, you can see how the supplement group has a steeper rise in cognitive performance over the placebo group. Looks impressive, right? Ah, but old hats will instantly recognize this as the timeless trick featured in the 1950s classic, How to Lie with Statistics. If you look closely at the chart, you’ll notice the Y axis does not start at zero. That’s to inflate the appearance. When you correct the graph and start that axis at zero, you can see the effect doesn’t look quite so impressive. There are studies of actual berries on actual humans, but when they’re funded by berry industry trade groups, you get studies like this: “An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack.” Sounds great, but what’s an “isoenergetic confectionary”? Candy. Researchers compared strawberries, raspberries, blackberries, and blueberries to a handful of Jelly Babies, which are just like coated gummy bears. Do berries offer so little that you have to compare them to candy to make them look good? You may remember I’ve talked before about that famous Harvard study where berry eating appeared to delay brain aging by up to two-and-a-half years. You don’t know if it’s cause-and-effect, though, until you put it to the test. Researchers found that “blueberry supplementation improves memory in older adults” in just 12 weeks’ time, but that was feeding them up to six cups of wild blueberries a day. Now, this was a proof-of-concept pilot study just to see if they could get any effect. We just didn’t have any studies using more realistic doses…until now. What about just one daily cup of blueberries? Researchers found that “the addition of easily achievable quantities of blueberry to the diets of older adults can improve some aspects of cognition,” like long-term memory. In terms of the number of errors, the placebo group got worse, and the blueberry group got better, as you can see below and at 3:03 in my video. You can even correlate the cognitive improvements with enhanced brain activation using fancy brain scan technology to actually visualize the improved blood flow to those same regions of the brain caused by the blueberry consumption. Does it work in kids, too? Well, “blueberry treatments have shown positive effects on cognition in both animals and adult humans,” but do those these benefits transfer to children—human children? Researchers put together a randomized, double-blind, placebo-controlled study comparing about one cup of blueberries to two cups and no blueberries at all. What did they find? “Importantly, across all measures, cognitive performance improved,” and the more berries, the better. This wasn’t after 12 weeks of eating berries, either, but within hours of just a single meal with blueberries. Sounds like we should add blueberries to breakfast, especially on days our kids are having their exams. Wait a second, healthy and delicious? That’s what plant-based eating is all about. Key Takeaways Berries have been studied in animals, the findings of proprietary berry-based supplements have been inflated, and industry-funded trials of actual berries on actual people have tended to compare the fruits to candy. These are some examples of what’s found on berries in the scientific literature. Researchers determined that up to six cups of wild blueberries a day improves memory in older adults in 12 weeks, but the dose is unrealistic. When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition. The cognitive improvements in the older adults were also correlated with blueberry consumption via advanced brain scan technology. In children, researchers found that cognitive performance improved “across all measures,” and the more berries, the better. Importantly, the improvements were found within hours of just one meal with blueberries, not after 12 weeks of eating berries every day. To read the original article click here.

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