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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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Flavonoid Benefits from Apple Peels

The AHA! Team — Tue, 23 Jul 2024 08:28:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Peeled apples are pitted head-to-head against unpeeled apples (and spinach) in a test of artery function. Regularly eating apples may contribute to a lower risk of dying prematurely. “Moderate apple consumption,” meaning one or two apples a week, “was associated with a 20% lower risk of all-cause mortality”—that is, dying from all causes put together—“whereas those who ate an apple a day had a 35% lower risk of all-cause mortality compared with women with low apple consumption.” You’ll often hear me talking about a lower or higher risk of mortality, but what does that mean? Isn’t the risk of dying 100 percent for everyone, eventually? As you can see in my graph below and at 0:40 in my video Friday Favorites: For Flavonoid Benefits, Don’t Peel Apples, I present some survival curves to help you visualize these concepts. For example, if you follow thousands of older women over time, nearly half succumb over a period of 15 years, but that half includes those who rarely, if ever, ate apples—less than 20 apples a year. Those who ate one small apple or about a quarter of a large apple a day survived even longer Instead, those averaging more like half a small apple a day lived longer; over the same time period, closer to 40 percent or so of them died. And those who ate one small apple or about a quarter of a large apple a day survived even longer. Why is that the case? It seems to be less the apple of one’s eye than the apple of one’s arteries. Even a fraction of an apple a day is associated with 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. You may think that’s an obvious benefit since apples are fruits and fruits are healthy, but the effect was not found for pears, oranges, or bananas. Both of these studies were done on women, but a similar effect (with apples and onions) was found for men. We think it’s because of the flavonoids, naturally occurring phytonutrients concentrated in apples. As you can see below and at 2:02 in my video, they’re thought to improve artery function and lower blood pressure, leading to improvements in blood flow throughout the body and brain, thereby decreasing the risk of heart disease and strokes. You don’t know, though, until you put it to the test. When I first saw a paper on testing flavonoid-rich apples, I assumed they had selectively bred or genetically engineered a special apple. But, no. The high-flavonoid apple was just an apple with its peel, compared to the low-flavonoid apple, which was the exact same apple with its peel removed. After eating the apples, flavonoid levels in the bloodstream shot up over the next three hours in the unpeeled apple group, compared to the peeled group, as you can see below, and at 2:36 in my video. This coincided with significantly improved artery function in the unpeeled apple group compared to the peeled one. The researchers concluded that “the lower risk of CVD [cardiovascular disease] with higher apple consumption is most likely due to the high concentration of ﬂavonoids in the skin which improve endothelial [arterial] function”—though, it could be anything in the peel. All we know is that apple peels are particularly good for us, improving artery function and lowering blood pressure. Even compared to spinach? As you can see in the graph below and at 3:14 in my video, if you give someone about three-quarters of a cup of cooked spinach, their blood pressure drops within two to three hours. If you instead eat an apple with some extra peel thrown in, you get a similar effect. The researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure. Researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure What’s nice about these results is that we’re talking about whole foods, not some supplement or extract. So, easily, “this could be translated into a natural and low-cost method of reducing the cardiovascular risk profile of the general population.” For more about apples, see the topic page and check out the related videos below. What about dried apples? See Dried Apples vs. Cholesterol. What about apple cider vinegar? Check out Flashback Friday: Does Apple Cider Vinegar Help with Weight Loss?. And what about apples going head-to-head with açai berries? See The Antioxidant Effects of Açai vs. Apples. Key Takeaways Women eating one apple a day had a 35 percent lower risk of dying from all causes (compared with women with low apple consumption) and a 20 percent lower risk after eating one or two apples a week. Women consuming even a fraction of a single apple a day had 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. This effect was not found for pears, oranges, or bananas. A similar effect was found for men eating apples and onions. It’s thought that the flavonoids, naturally occurring phytonutrients in apples, improve artery function and lower blood pressure, thereby decreasing heart disease and stroke risks. When testing flavonoid-rich apples, researchers compared the effects of eating apples with their peels on versus removed. Eating unpeeled apples resulted in higher flavonoid levels in the bloodstream and significantly improved artery function, compared to eating apples without their skins. Consuming spinach, like apples with their peels, almost immediately improves artery function and lowers blood pressure. To read the original article click here.

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Slash Your Cancer Risk With Two POTENT Spices

AHA Publisher — Thu, 02 Dec 2021 08:00:34 +0000

Karen Sanders via NaturalHealth365 – Within the past few years, scientists at the forefront of cancer research have increasingly given voice to a once radical-sounding concept: cancer – second only to heart disease as a cause of death for Americans – is largely preventable, with diet playing an important role. In a prominent article published in 2008 in the peer-reviewed scientific publication Pharmaceutical Research, the authors – researchers in the Department of Experimental Therapeutics at the University of Texas M.D. Anderson Cancer Center – boldly state that cancer is, for the most part, a preventable disease that can be avoided with proper lifestyle choices. An article published the following year in the Journal of Clinical Oncology echoes and confirms this finding and goes on to assert that dietary modification alone – namely, increasing intake of fruits, vegetables, and spices – could prevent 20 percent or more of all cases of cancer, saving close to a quarter of a million lives a year. In a more recent study published in the International Journal of Environmental Research and Public Health authors concluded that indeed, nutrition is one of the most modifiable aspects of people’s lifestyles and dietary choices that can affect cancer risk. Furthermore, with the maintenance of optimum body weight and regular physical activity added to dietary modification, the authors estimate that up to 40 percent of all cancer cases would simply never occur. Stunning Fact: Nearly 50% of All Cancer Cases Can Be Eliminated With Natural Compounds Imagine the headlines, the fanfare, and the triumphant advertising campaign Big Pharma would unleash if a drug manufacturer were to develop a medication with the same rate of success at warding off cancer. Yet, the “medication” already exists. We already have access to safe, natural, and relatively affordable cancer-preventing substances: the phytochemicals contained in luscious fruits, tasty vegetables, and zesty spices. Although a myriad of fresh fruits and vegetables – broccoli, blueberries, garlic, grapes, tomatoes, and dozens more – can help prevent cancer, two spices, in particular, have been impressing researchers with their ability to inhibit and even destroy cancer cells. Fragrant Cloves Offer Up a Protective and Potent Essential Oil Cloves, scientifically known as Sygizium aromaticum, are the unopened flower buds from an evergreen tree indigenous to the Indonesian rain forest. Their aromatic scent and rich, distinctive flavor arise from their high content of eugenol oil, the constituent also responsible for much of their protective benefits. Recent scientific research supports the ability of eugenol oil to inhibit the proliferation of melanoma cells. It also suppresses COX-2 mRNA expression, meaning that it works to “turn off” one of the primary genes implicated in inflammation and cancer development. In one particularly encouraging animal study conducted at the Department of Cancer Causation and Prevention at AMC Cancer Research Center and published in 2005 in the Journal of Biological Chemistry, eugenol not only slowed the growth of tumors but decreased tumor size by 40 percent. While 50 percent of the mice in the control group died from metastatic growth of their tumors, all eugenol-treated mice survived. In addition, researchers reported no evidence of cell invasion or metastasis – no spreading of cancer – in the eugenol group. While clinical studies are lacking, test tube and animal studies point to potential use for cloves as a natural cancer treatment. Cloves Contain a Surprising Variety of Nutrients Although eugenol oil seems to be the major player in the anticancer effects of cloves, these piquantly-flavored buds can also provide health benefits by way of their other constituents. Cloves are rich in tannins and flavonoids and contain hefty amounts of essential minerals such as iron, manganese, and selenium. As if that weren’t enough, they are also a good source of the antioxidant vitamin C and A, as well as the antioxidant carotenoid beta-carotene. What’s the Best Way to Add Cloves to My Diet? Opt for whole, organically grown cloves for maximum health benefits, and powder them yourself in a coffee grinder. Use cloves to enhance meat, poultry, rice dishes, and soups or to add zest to a marinade. You can also use them to flavor desserts such as gingerbread, pumpkin pie, and fruit compote, or pair them with cinnamon in hot spiced apple cider. But, be warned, overindulging in cloves can cause gastric irritation, so moderation is the best policy. And, if you have a digestive condition such as gastric ulcers, ulcerative colitis, or diverticulitis, check with your doctor before using them. Fenugreek: An Ancient Mainstay of Ayurvedic Healing, Proves Its Worth to Western Researchers Scientifically known as Trigonella foenum-graecum, fenugreek is a staple of Middle Eastern cooking and is used to make curry and pickles. It has been employed since antiquity for culinary and medicinal purposes and is particularly prized in the Ayurvedic healing system, known as methi. Recent medical research indicates that fenugreek seeds have anti-cancer properties due to their high diosgenin levels, a steroidal saponin. In a cell study published in 2006 in Oncogene, researchers found that fenugreek extracts suppressed inflammation, inhibited the proliferation of cancer cells, and caused apoptosis – or self-destruction – of tumor cells. Like the eugenol found in cloves, diosgenin in fenugreek regulates pro-inflammatory COX-2. Memorial Sloan Kettering Cancer Center (MSKCC) concurs, crediting fenugreek seeds with chemopreventive properties and citing a study in which fenugreek extracts induced cell cycle arrest and apoptosis in MCF-7 receptor-positive breast cancer cells. Although animal and cell studies have been promising, MSKCC points out that studies on humans are currently lacking. However, research into fenugreek’s therapeutic potential is ongoing. Diosgenin Is Not Fenugreek’s Only Weapon Against Cancer While diosgenin has been shown to destroy cancer cells, it is not the only protective gift fenugreek bestows. The seeds are also rich in non-starch polysaccharides such as mucilage, pectin, and hemicellulose. These various types of dietary fiber all have the proven ability to bind to toxins and carcinogens, allowing them to be speedily flushed from the body. So it is no surprise that decades of research have supported fenugreek’s strong protective effects against colon cancer. Like cloves, fenugreek seeds also store essential minerals such as copper, iron, selenium, and manganese. They also contain abundant quantities of vitamin A and vitamin C. What are the best fenugreek seeds to get? Be sure to purchase whole fenugreek seeds from a certified organic supplier – as your best bet for maximum cancer protection. High-quality fenugreek seeds are golden-yellow, with a rich maple syrup aroma. Enthusiasts say that the taste – often likened to burnt caramel with bitter overtones – can be mellowed by browning the seeds lightly over medium heat. The toasted seeds can then be ground and used in curries and sauces. Keep in mind, fenugreek seeds can interact with certain medications, so check with your doctor before using them. Although no one can expect to eliminate all cancer risks, consuming beneficial detoxifying spices such as cloves and fenugreek may help to significantly better your odds while adding sparks of exotic and sophisticated flavor to your recipes. Sources for this article include: NIH.gov NIH.gov NIH.gov NutritionAndYou.com NIH.gov NutritionAndYou.com BiblioMed.org MSKCC.org To read the original article click here.

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