nutrition Archives - Amazing Health Advances

Protect Your Brain Health with These 4 Powerful Nutrients

The AHA! Team — Mon, 18 Aug 2025 05:23:26 +0000

Lori Alton via NaturalHealth365 – Perhaps you’ve heard people joke about having “senior moments,” those temporary lapses of memory that can leave you searching for a word — or a lost set of car keys. Perhaps you’ve even had a few yourself. Is this a sign of poor brain health? Unless they occur so frequently that they interfere with daily life, these little lapses are probably just a sign of normal age-related memory loss – and of the inevitable fact that your brain is getting smaller every year. Loss of brain mass can threaten cognition, memory, mood – even life itself Brain shrinkage, or loss of volume in the brain, is a normal part of aging. However, abnormally pronounced brain shrinkage puts you at risk for cognitive and movement disorders – and even stroke or premature death. Research shows that people with smaller brain volumes have a 96 percent increase in their risk of stroke – as well as a 58 percent increase in risk of death from all causes. Cardiovascular disease can be a major contributor to brain shrinkage. In one study, patients with coronary artery disease were found to have significantly smaller amounts of gray matter – with worse performances on cognitive tests. Diabetes, sleep disorders, stress, and obesity can all accelerate brain shrinkage as well. Lifestyle factors, such as a toxic diet, a lack of physical activity, smoking, and excessive drinking, can also speed the process. Neuroscientists say brain shrinkage can be slowed significantly with lifestyle changes. In addition to following a healthy diet and getting active, you can protect your brain by supplementing with the following four nutrients. Combine three different B-complex vitamins for brain health B-complex vitamins help to regulate homocysteine, an amino acid associated with heart disease. High levels of homocysteine cause brain shrinkage and dementia – especially when the body is deficient in B vitamins. Doctors say it’s important for aging people to maintain optimal B vitamin levels, especially those with high homocysteine levels. Three of the B-complex vitamins – vitamin B-12, vitamin B-9, and vitamin B-6 – are especially helpful in retaining brain volume. Vitamin B-12, or cobalamin, is found in fish, meat, and dairy. It is needed by the body to metabolize fatty acids, an important component of brain cells. People with B-12 deficiencies experience shrinkage at a rate that is 5 times faster than that of people with higher levels. Vitamin B-9, known as folate, occurs naturally in leafy vegetables, legumes, fruits, and organ meats such as beef liver. In one study, people with higher folate levels experienced slower rates of brain atrophy – as well as a longer period of time progressing from mild cognitive impairment to full-blown dementia. Vitamin B-6, or pyridoxine, is important in the production of neurotransmitters and the absorption of vitamin B-12. It occurs naturally in meat, fish, dairy, lentils, and brown rice. In a controlled trial published in the scientific journal PLoS One, adults over 70 with mild cognitive impairment were given 800 mcg of folate, 500 mcg of vitamin B-12, and 20 mg of vitamin B-6 daily for two years and experienced brain shrinkage at a rate of 30 percent slower than the control group. For participants with elevated homocysteine at the beginning of the study, results were even more dramatic — they slowed their brain shrinkage rate by 53 percent. Are high-fat diets bad for the brain? Healthy fats – such as the omega-3 fatty acids in fish oils and nut oils – are a major part of brain cell membranes, and optimal levels can play a key role in protecting your brain. Higher levels of the omega-3 components known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are associated with larger brain volumes. When DHA and EPA levels drop, age-related cognitive deficits worsen. Major depressive disorder and bipolar disorder are both associated with abnormal distributions in the brain of fatty acids. People with Alzheimer’s disease also show low levels of fatty acids. Omega-3s protect against over-excitation – a primary cause of age-related brain cell damage – while decreasing inflammation and protecting against damage from stress. Pomegranate juice sharpens memory and improves cognition Pomegranates are rich in anti-inflammatory, antioxidant, and neuroprotective plant-based compounds called polyphenols. This flavorful juice can help reduce overall fat content in obese people, help regulate blood sugar, and fight inflammation – “win/win” scenarios in the fight against brain shrinkage. And researchers have found that a mere 8 ounces of pomegranate juice a day can improve cognition and memory. Compound from grapes and berries may enlarge memory center Resveratrol is a phenol in red grapes, red wine, and darkly pigmented fruits such as blueberries. Studies showed that resveratrol increased volume in the hippocampus – the part of the brain associated with memory. It also helped protect against oxidative damage that leads to brain cell death and reduced injury to brain endothelial cells with high-fat diets. In a 2014 study published in the Journal of Neuroscience, adults who were overweight but otherwise healthy were given 200 mg of resveratrol daily for 26 weeks. Researchers found that resveratrol improved connections between the hippocampus and frontal sections of the brain and served to increase memory performance. They noted resveratrol’s potential as a novel strategy to maintain brain health during aging. As baby boomers round the corner into advanced age, avoiding loss of brain volume becomes a must for optimal health. Never underestimate the power of good (organic) nutrition and healthy lifestyle changes. Editor’s note: Discover the best ways to avoid and even REVERSE the signs of dementia, own the Alzheimer’s and Dementia Summit created by NaturalHealth365 Programs. Sources for this article include: NIH.gov Lifeextension.com NIH.gov NIH.gov To read the original article click here.

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Baked Onion Rings Recipe

The AHA! Team — Fri, 15 Aug 2025 05:48:12 +0000

Recipe via Nutrition Facts – Baked Onion Rings Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook Onion rings were a favorite of mine growing up, but I thankfully (and heartfully) gave up my taste for those greasy oily, deep-fried, fatty monstrosities. The onion rings in this recipe come out pretty close to perfection. Try them with Black Bean Burgers and the Ranch Dressing from the How Not to Die Cookbook. COURSE: Appetizer, Side Dish DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢ 1 large red onion cut into 1/2-inch-thick slices ▢ ⅔ cup oat flour ▢ ¼ cup chickpea flour ▢ 1 cup Almond Milk ▢ 1 teaspoon rice vinegar ▢ ⅓ cup cornmeal ▢ ¾ cup bread crumbs 100% whole-grain salt-free ▢ ⅓ cup nutritional yeast ▢ 2 tablespoons Savory Spice Blend ▢ 1 teaspoon smoked paprika Instructions Preheat the oven to 425F. Line a large baking sheet with a silicone mat or parchment paper and set aside. Separate the onion slices into rings. Transfer to a bowl and set aside. In a shallow bowl, combine the oat flour, chickpea flour, Almond Milk, and vinegar. Stir to blend well. In a separate shallow bowl, combine the cornmeal, bread crumbs, nutritional yeast, Savory Spice Blend, and paprika. Mix well. In a row, line up the bowls of onion rings, batter, breading mixture, and the prepared baking sheet. Dip an onion ring into the batter, coating it all over. Transfer the onion ring to the breading, tossing to coat. Use a clean, dry hand to sprinkle the breading onto the onion as needed. Place the coated onion ring on the baking sheet and repeat with the remaining ingredients, arranging the rings in a single layer. Use a second sheet if needed. You should have enough batter and breading for about 20 onion rings. Bake for 10 minutes, then remove from oven and carefully turn rings over. Bake for about 10 minutes longer, or until crisp and nicely browned. Serve hot. To read the original article click here.

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The Kaffir Plum: A Hidden Gem of Nutrition & Wellness

The AHA! Team — Mon, 07 Apr 2025 05:16:35 +0000

Zoey Sky via Natural News – The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. The Kaffir plum (Harpephyllum caffrum) is an evergreen tree that can grow up to 15 meters tall and is native to Southern Africa. The fruit is small, oval-shaped and transitions from green to a deep red or purple when ripe, with a glossy, smooth skin. The flesh is juicy, fibrous and has a tart, tangy flavor, often likened to a mix of cranberries, plums and a hint of citrus, making it a versatile ingredient in both sweet and savory dishes like smoothies and chutney. The Kaffir plum tree is indigenous to coastal and inland forests of Southern Africa, including South Africa, Mozambique and Zimbabwe. Kaffir plums are a nutritional powerhouse, rich in phytonutrients, vitamins and minerals. The fruit is also a good source of vitamin C, which supports healthy immune function and skin health. The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. Native to Southern Africa, this fruit has been a staple in traditional diets and herbal medicine for centuries. The Kaffir plum is a vibrant, tangy fruit that deserves a spotlight in the world of superfoods. Kaffir plums: A closer look The Kaffir plum, scientifically named Harpephyllum caffrum, is a member of the Anacardiaceae family, which includes other well-known fruits like mangoes and cashews. Its common names reflect its regional significance and characteristics. In South Africa, it is often referred to as “wild plum” or “sour plum,” while in other parts of the continent, it is simply called “African plum.” It thrives in subtropical climates and is often found growing wild in riverine forests. The tree itself is an evergreen, reaching heights of up to 15 meters, and produces clusters of small, oval-shaped fruits that ripen to a deep red or purple hue. The Kaffir plum is a visually striking fruit, with its glossy, smooth skin and vibrant color. When ripe, the fruit transitions from green to a rich red or purple, signaling its readiness for harvest. The flesh is juicy and fibrous, with a tart, tangy flavor that is both refreshing and slightly astringent. The taste is often compared to a combination of cranberries and plums, with a hint of citrus. This unique flavor profile makes it a versatile ingredient in sweet and savory dishes. Historical and cultural significance The name “Kaffir” itself is derived from the Arabic word for “non-believer” and was historically used by European settlers to describe indigenous African people. However, due to its derogatory connotations, the term is increasingly avoided in modern contexts, and the fruit is more commonly referred to by its other names. The Kaffir plum tree is indigenous to the coastal and inland forests of Southern Africa, particularly in countries like South Africa, Mozambique and Zimbabwe. Nutritional composition and phytonutrients The Kaffir plum is a feast for the palate and an impressive nutritional powerhouse. Rich in phytonutrients, vitamins and minerals, this fruit offers a range of health benefits. (Related: The star of wellness: Exploring the nutritional power of carambola (starfruit).) Among its key phytonutrients are flavonoids, phenolic compounds, and anthocyanins, which are responsible for its vibrant color and antioxidant properties. These compounds help combat oxidative stress, reduce inflammation and protect against chronic diseases. Health benefits and potential therapeutic uses Here are some of the health benefits of Kaffir plums: Rich in vitamin C – The fruit is a good source of vitamin C, which supports immune function and skin health. Supports digestive health – Kaffir plums also contain dietary fiber, which aids in digestion and promotes gut health. Full of essential nutrients – Kaffir plums contain potassium, magnesium and calcium, which are essential minerals that contribute to heart health, bone strength and muscle function. A natural source of dietary fiber – The high fiber content of Kaffir plums can aid in weight management and improve metabolic health. Rich in antioxidants – Research suggests that the antioxidants in Kaffir plums may help prevent or reverse symptoms of conditions such as cardiovascular disease, diabetes and certain types of cancer. Has anti-inflammatory properties – The anti-inflammatory properties of the fruit may also alleviate symptoms of arthritis and other inflammatory disorders. Culinary applications and recipe ideas The tangy flavor and vibrant color of Kaffir plums make them a versatile ingredient in a variety of dishes. Here are a few recipe ideas that showcase the fruit’s unique qualities: Kaffir plum chutney – A tangy and sweet condiment that pairs well with grilled meats or cheese platters. Sour plum salad dressing – Combine pureed Kaffir plums with olive oil, balsamic vinegar and a bit of honey for a zesty salad dressing. African plum smoothie – Blend Kaffir plums with yogurt, honey and a splash of orange juice for a refreshing and nutritious drink. Wild plum jam – Preserve the fruit’s flavor by making a homemade jam, perfect for spreading on toast or scones. Kaffir plum sorbet – A light and refreshing dessert that highlights the fruit’s natural tartness. The Kaffir plum, with its rich history, vibrant appearance and impressive nutritional profile, is a fruit that deserves greater recognition. Its potential to prevent and reverse various health conditions, coupled with its culinary versatility, makes it a valuable addition to any diet. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, an excellent resource for related articles about health and nutrition. This platform allows you to explore the world of superfoods and uncover their many health benefits. Brighteon.ai is an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you’re looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, go to Brighteon.com. Brighteon.IO and Brighteon.social are two free speech-focused social media platforms where users can openly discuss topics such as health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this clip about Organic Tart Cherries, another superfruit that can supercharge your health. Sources include: Brighteon.AI NaturalNews.com Brighteon.com To read the original article, click here

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7 Natural Ways to Enhance Immune Function

The AHA! Team — Wed, 12 Mar 2025 05:22:36 +0000

Dr. Don Colbert – When it comes to enhancing immune function naturally, the role of diet cannot be overstated. A balanced diet rich in immune-boosting foods is fundamental to maintaining a robust and resilient immune system. By incorporating a variety of nutrient-dense foods into your daily meals, you can provide your body with the essential vitamins, minerals, and antioxidants it needs to ward off illnesses and infections. Let’s delve deeper into how different foods contribute to immune health and why they should be a staple in your diet. While Vitamin C often gets the spotlight for its role in immune support, there is a vast array of other foods rich in antioxidants, vitamins, and minerals that provide significant immune-boosting benefits. To maintain a strong immune system, it’s crucial to incorporate a variety of these nutrient-rich foods into your daily diet. Let’s explore some of these powerful foods and understand how their unique components contribute to enhancing immune function. Pomegranate: A Powerful Antioxidant Source Pomegranates are a rich source of antioxidants, particularly polyphenols like punicalagins and anthocyanins. These compounds have been shown to have potent anti-inflammatory and immune-modulating effects. Antioxidants help protect the body from oxidative stress, which can damage cells and weaken the immune system. Research indicates that pomegranate extract can enhance the immune system by increasing the activity of natural killer (NK) cells, which play a crucial role in the body’s defense against infections and cancerous cells naturally. Pomegranates are known to promote gut health, which is closely linked to immune function, by fostering a healthy gut microbiome. Apples: Rich in Quercetin Apples are a great source of quercetin, a flavonoid with strong antioxidant and anti-inflammatory properties. Quercetin has been studied for its ability to modulate the immune system and reduce inflammation, which can help protect the body from various infections and diseases. Study published in the American Journal of Clinical Nutrition found that quercetin supplementation enhanced immune response in participants and reduced the incidence of respiratory infections. Incorporate apples into your diet can provide a natural source of quercetin, supporting overall immune health and helping the body to fight off pathogens more effectively. Sweet Potatoes: High in Vitamin A Sweet potatoes are rich in beta-carotene, which the body converts into Vitamin A. This essential vitamin is crucial for maintaining the integrity of the skin and mucous membranes, the body’s first line of defense against pathogens. Vitamin A also plays a role in the development and regulation of the immune system, particularly in maintaining the function of T-cells, which are critical for immune response. Studies have shown that a diet high in Vitamin A can enhance the body’s ability to fight off infections and reduce the severity of illnesses. Consuming foods like potatoes, carrots, and other beta-carotene-rich vegetables can provide your body with the necessary nutrients to maintain a robust immune system. Garlic: Nature’s Antibiotic Garlic has been used for centuries for its medicinal properties, particularly its ability to boost the immune system. Garlic contains allicin, a sulfur-containing compound known for its antimicrobial and immune-boosting properties. Allicin has been shown to enhance the immune response by stimulating the activity of various types of immune cells, including macrophages and natural killer cells. A study published in Advances in Therapy found that participants who took a garlic supplement experienced fewer colds and recovered faster compared to those who took a placebo. Including garlic in your diet whether raw or cooked, can provide these powerful immune-enhancing benefits. Cruciferous Vegetables: Full of Immune-Enhancing Compounds Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are not only rich in vitamins and minerals but also contain unique compounds such as sulforaphane. Sulforaphane has been shown to activate antioxidant pathways and enhance the immune system’s ability to fight off toxins and pathogens. A study published in the Journal of Nutritional Biochemistry highlighted sulforaphane’s ability to boost the immune system’s response to bacterial infections by activating immune cells. Consuming a variety of cruciferous vegetables provides a range of nutrients that support overall immune health and protect against disease. Nuts and Seeds: Packed with Immune-Supportive Nutrients Nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, are rich in essential nutrients, including Vitamin E, zinc, and healthy fats. Vitamin E is a powerful antioxidant that helps protect cell membranes from oxidative damage, while zinc is vital for immune cell development and function. Researching has shown that Vitamin E can enhance immune function, particularly in older adults, by boosting the activity of T-cells. Including a handful of nuts and seeds in your daily diet can provide these critical nutrients, supporting both innate and adaptive immunity. 1. Fermented Foods: Probiotics for Immune Health Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics—live beneficial bacteria that support gut health. A healthy gut microbiome is essential for a well-functioning immune system, as it helps prevent harmful pathogens from colonizing the gut and entering the bloodstream. Research has demonstrated that regular consumption of probiotic-rich foods can enhance the immune system’s response to infections and improve overall digestive health. Including these foods in your diet can promote a ba environment, supporting immune function and protecting against illness. 2. Take Immune-Supporting Supplements Certain supplements can help strengthen your immune system by providing nutrients that may be lacking in your diet. Some of the most effective immune-boosting supplements include: Vitamin D: This vitamin is crucial for immune function, and deficiency is linked to increased susceptibility to infection. Studies suggest that Vitamin D supplementation can enhance the pathogen-fighting effects of monocytes and macrophages—white blood cells that are critical parts of immune defense. Zinc: Zinc is another vital nutrient for immune health, playing a key role in the development and function of immune cells. A meta-analysis found that zinc supplementation reduces the incidence of infections, particularly in the elderly and children. 3. Stay Hydrated Proper hydration is essential for overall health and immune function. Water helps carry oxygen to your body cells, which results in properly functioning systems. It also aids in the removal of toxins from the body, which can help prevent infections. Aim to drink at least 8 glasses of water a day, and more if you’re active or live in a hot climate. 4. Prioritize Sleep Quality sleep is one of the most effective natural ways to boost your immune system. During sleep, the body releases cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Lack of sleep can decrease the production of these protective cytokines, weakening the immune response. Research shows that individuals who do not get adequate sleep are more likely to get sick after being exposed to a virus, such as the common cold virus. For optimal immune function, aim for 7-9 hours of uninterrupted sleep per night. 5. Engage in Regular Exercise Physical activity is not only great for overall health but also boosts the immune system. Regular moderate exercise can help reduce inflammation and promote the healthy turnover of immune cells. A study published in the journal Frontiers in Immunology found that regular moderate exercise can reduce the risk of illness by enhancing immune function. Exercise helps flush bacteria out of the lungs and airways, reduce stress hormones, and increase circulation of white blood cells. 6. Manage Stress Levels Chronic stress can negatively impact immune function, making you more susceptible to infections. Stress induces the production of cortisol, which can suppress the immune system’s effectiveness. Managing stress through techniques such as mindfulness, meditation, deep breathing, and yoga can help maintain a strong immune system. Studies have shown that people who meditate regularly have higher levels of antibodies and a stronger immune response. Incorporating stress-reducing practices into your daily routine can greatly support your overall immune health. 7. Maintain a Healthy Gut A large part of the immune system is located in the gut, where beneficial bacteria play a key role in defending against pathogens. Consuming probiotics and prebiotics can help maintain a healthy gut microbiome, which in turn supports immune function. Probiotics, such as those found in yogurt, kefir, and fermented foods, help populate the gut with beneficial bacteria. Prebiotics, found in foods like garlic, onions, and bananas, feed these beneficial bacteria, promoting a balanced gut environment. A healthy gut can prevent harmful pathogens from entering the bloodstream, thus enhancing overall immune function. Research has shown that probiotics can help reduce the duration of respiratory infections and support the immune system’s response to illness. By incorporating these seven natural strategies into your daily routine, you can effectively enhance your immune function and support overall health. Remember, a healthy immune system is your best defense against illness. Whether it’s through diet, supplements, or lifestyle changes, taking proactive steps to boost your immunity will help you live your best, healthiest life. References: Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), 339. Aranow, C. (2011). Vitamin D and the Immune System. Journal of Investigative Medicine, 59(6), 881-886. Prasad, A. S. (2008). Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine, 14(5-6), 353-357. Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine, 169(1), 62-67. Nieman, D. C., & Wentz, L. M. (2019). The Compelling Link Between Physical Activity and the Body’s Defense System. Frontiers in Immunology, 9, 2299. Black, D. S., & Slavich, G. M. (2016). Mindfulness Meditation and the Immune System: A Systematic Review of Randomized Controlled Trials. Annals of the New York Academy of Sciences, 1373(1), 13-24. Hao, Q., Dong, B. R., & Wu, T. (2015). Probiotics for Preventing Acute Upper Respiratory Tract Infections. Cochrane Database of Systematic Reviews, (2). To read the original article click here.

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Eating to Reverse Heart Failure

The AHA! Team — Mon, 10 Mar 2025 05:39:20 +0000

Michael Greger M.D. FACLM via Nutrition Facts – An entire issue of a cardiology journal dedicated to plant-based nutrition explores the role an evidence-based diet can play in the reversal of congestive heart failure. It is a hopeful sign of the times when an entire issue of a cardiology journal is not just dedicated to nutrition, but to a plant-based diet in particular. Dr. Kim Williams, past president of the American College of Cardiology, starts his editorial with a quote attributed to the philosopher Arthur Schopenhauer: “All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.” He goes on to write that “the truth (i.e., evidence) for the benefits of plant-based nutrition continues to mount.” We’ve got the evidence. The problem is the “inertia, culture, habit, and widespread marketing of unhealthy foods. Our goal must be to get the data out to the medical community and the public where it can actually change lives—creating healthier and longer ones.” That’s essentially my life’s mission in four words: Get the data out. Based on what we already know in the existing medical literature, “plant-based nutrition…clearly represents the single most important yet underutilized opportunity to reverse the pending obesity and diabetes-induced epidemic of morbidity and mortality,” meaning disease and death. As I discuss in my video How to Reverse Heart Failure with Diet, the issue featured your typical heart disease reversal cases, including a 77-year-old woman with such bad heart disease that she couldn’t walk more than half a block or go up a single flight of stairs. She had severe blockages in all three of her main arteries and was referred to open-heart surgery for a bypass. However, instead of surgery, “she chose to adopt a whole-food plant-based diet, which included all vegetables, fruits, whole grains, potatoes, beans, legumes and nuts.” Even though “she described her previous diet as a ‘healthy’ Western one,” within a single month of going plant-based, “her symptoms had nearly resolved”—and forgot about walking a block. “She was able to walk on a treadmill for up to 50 min without chest discomfort or dyspnea,” becoming out of breath. Her cholesterol dropped about a hundred points from around 220 mg/dL (5.7 mmol/L) down to 120 mg/dL (3.2 mmol/L), with an LDL under 60 mg/dL (1.5 mmol/L). Then, four to five months later, she must have started missing her “chicken, fish, low-fat dairy and other animal products” and “returned to her prior eating habits.” Within a few weeks, with no change in her medications or anything else, her chest pain returned, and she went on to have her chest sawed in half after all. After the surgery, she continued to eat the same diet that had contributed to causing her disease in the first place, then went on to have further disease progression. Another case featured in the journal has a happier ending. It started out similarly: A 60-year-old man with severe chest pain after walking just half a block decided to take control of his health destiny and switched to a whole food, plant-based diet. “He described his prior diet as a ‘healthy’ diet of skinless chicken, fish, and low-fat dairy with some vegetables, fruits, and nuts”—a diet that had been choking off his heart. Within a few weeks, he experienced the same amazing transformation—from not being able to exercise at all to walking a mile, then being able to jog more than four miles (6.4 km), completely asymptomatic, off all drugs, without any surgery, and off to live happily ever after. Now, of course, case reports are just glorified anecdotes. What we need is a randomized controlled trial to prove that heart disease can be reversed with lifestyle changes alone. Guess what? There was one published three decades ago, proving angiographic reversal of heart disease in 82 percent of the patients. Their arteries opened up without drugs and without surgery. So, these case reports are just to remind us that hundreds of thousands of individuals continue to needlessly die every year from what was proven to be a reversible condition decades ago. The conventional use of case reports, though, is to present novel results in the hopes of inspiring trials to put them to the test. For example, consider this case report on a plant-based diet for congestive heart failure—not simply coronary artery disease. In this case, the heart muscle itself was so weakened that it couldn’t efficiently pump blood. It was only able to eject about 35 percent of the blood in the main heart chamber with every beat, whereas, normally, the heart can pump out at least 50 percent. And that’s exactly what the patient’s heart was able to do just six weeks after switching to a whole food, plant-based diet, which he chose to do instead of getting his chest cracked open. The researchers wrote: “To our knowledge, this is the first report of an improvement in heart failure symptoms and left ventricular ejection fraction following adoption of a plant-based diet.” It may be the first, but it isn’t the last. Another case: A 54-year-old woman, obese and diagnosed with type 2 diabetes, presented with swelling ankles due to her heart failure. She switched from her regular diet of chicken and fish to whole plant foods. She started eating more healthfully, lost 50 pounds, and reversed her diabetes—meaning she had normal blood sugars on a normal diet without the use of diabetes medications. Her heart function normalized, too, going from an abysmal ejection fraction of just 25 percent up to normal, as you can see below and at 5:00 in my video. Since it wasn’t a randomized controlled trial, all we can say is that her improvements coincided with her adoption of a whole food, plant-based diet. But, “given the burden of heart failure [as a leading cause of death], its adverse prognosis,” meaning it usually worsens progressively, “and the overall evidence to date, a plant-based diet should be considered as part of a multifaceted approach to heart failure care.” We already know it can reverse coronary artery disease, so any heart failure benefits would just be a bonus. Now, we just need good strategies for healthcare “practitioners to support patients in plant-based eating.” Shown below and at 5:42 in my video are some excellent suggestions to pause and reflect on. Doctors, for example, can “use the Plant Rx pads produced by the Plantrician Project” and prescribe a good website or two, like NutritionFacts.org, as seen below and at 5:50 in my video. “While it is certainly true that many people would be resistant to fundamental dietary changes, it is equally true that millions of intelligent people motivated to preserve their health are now taking half-way measures that may provide only modest benefit—choosing leaner cuts of meat, using reduced-fat dairy products… Most of these people have neither the time nor the training to evaluate the biomedical literature themselves. Don’t they deserve honest, forthright advice when their lives are at stake? Those who wish to ignore this advice, or implement it only partially, are at liberty to do so.” Do you want to go smoke cigarettes? Bungee jump? It’s your body, your choice. It’s up to each of us to make our own decisions as to what to eat and how to live, but we should make these choices consciously, educating ourselves about the predictable consequences of our actions. Did I say reverse coronary heart disease? As in reverse the number one killer of men and women? I’ve got a lot of videos on the topic, and How Not to Die from Heart Disease is a good place to start. Check out the Plantrician Project at plantricianproject.org. I am a proud supporter. Key Takeaways A cardiology journal dedicating an entire issue to plant-based nutrition indicates increasing recognition of its health benefits, moving from ridicule and opposition to acceptance as a valuable approach. Past president of the American College of Cardiology, Dr. Kim Williams, emphasizes that evidence supporting the benefits of plant-based nutrition is substantial, particularly in preventing and reversing diseases like heart disease and diabetes. Several case studies highlight remarkable health improvements in patients who switched to a whole food, plant-based diet, including reversing severe heart disease symptoms and diabetes, although some reverted to the diets that contributed to their heart disease in the first place and went on to have further progression of their disease. We’ve known for more than three decades that lifestyle changes alone can reverse the progression of heart disease in 82 percent of patients—without drugs or surgery. Challenges remain in promoting plant-based diets, including patient resistance and misinformation. Strategies are needed for healthcare practitioners to actively support and educate patients about the benefits of a plant-based diet. To read the original article click here.

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Coffee Fruit Nutrition vs. Coffee Beans: How Do They Compare?

The AHA! Team — Mon, 03 Mar 2025 06:16:23 +0000

Rachael Link, MS, RD via Dr. Axe – Also sometimes referred to as the coffee cherry or coffee berry, the coffee fruit is a small, red or purple fruit that is produced by the coffee plant. Like peaches, plums and cherries, this superfruit is technically considered a stone fruit because it has a pit in the middle that contains raw coffee beans. Coffee beans are well-known for their rich aroma and full-bodied flavor, not to mention the jolt of extra energy and the wealth of health benefits they can provide thanks to coffee nutrition. The coffee fruit is often overlooked, however, and not only does this vibrant fruit house the super nutritious coffee bean, but it’s also jam-packed with antioxidants and health-promoting properties all its own, with studies showing that it potentially can boost brain power, fight cancer growth and improve immune function. So what is coffee fruit extract, is coffee a fruit and should you consider adding this ingredient into your daily diet? Let’s break it down and take a closer look at what you need to know about this incredible ingredient. What is coffee fruit? Also sometimes referred to as the coffee cherry or coffee berry, the coffee fruit is a small, red or purple fruit that is produced by the coffee plant. Like peaches, plums and cherries, this superfruit is technically considered a stone fruit because it has a pit in the middle that contains raw coffee beans. Coffee beans are actually classified as the seeds of coffee cherries and are well-known as the staple ingredient in coffee. In the production of coffee, the fruit of the coffee plant is typically discarded, and the beans are then roasted, ground and brewed into the familiar hot beverage that we all know and love. In recent years, more and more research has confirmed the powerful health effects of the coffee fruit, and food manufacturers have begun taking notice, finding new ways to include it in drinks, supplements (including thermogenics) and even baked goods for a sustainable and antioxidant-rich treat. It’s believed that the coffee bean was originally discovered by an Ethiopian goat herder named Kaldi in the year 850 A.D. According to popular legend, he noticed his goats chewing on a bright red berry and becoming increasingly energetic, which prompted him to sample the berries himself. He later brought the coffee fruit to a nearby monastery, but the monks threw the berries into the fire, causing them to emit a delicious coffee aroma and leading to the brewing of the world’s first cup of coffee. However, the first true documented discovery of the coffee plant wasn’t until around the 1500s in Yemen, and the plant was soon exported throughout many other parts of the world within just a few years. Where is coffee grown today? In 1730, coffee was first cultivated in South America, which now accounts for about 45 percent of global coffee exports, with Brazil taking the lead as the top producer of the coffee bean. Currently, it’s estimated that about 54 percent to 75 percent of adults in the United States drink coffee every day, with most consuming an average of about three cups daily and with new variations and brews, such as nitro coffee and decaf coffee, constantly emerging. Unfortunately, the methods used in coffee production generally involve removing the coffee bean from the surrounding fruit and discarding massive amounts of antioxidant-rich coffee fruit, often dumping it into rivers or simply leaving it to rot. Luckily, the food industry has recently started to find innovative, new ways to take advantage of the unique benefits that the coffee fruit has to offer while also using all parts of the coffee plant to help promote sustainability. Coffee fruit vs. coffee beans Coffee fruit is produced by the coffee plant and houses the coffee bean, which is typically extracted, roasted and used in the production of coffee. Most fruits contain two coffee beans, although a small amount contain just one and are believed to have a stronger, richer flavor than regular coffee beans. How do these two compare in terms of nutrition and flavor? For starters, the coffee fruit caffeine content is significantly lower than the bean, which makes it a good option for those who are especially sensitive to the effects of caffeine and looking for an energizing alternative to coffee. While both are loaded with antioxidants, they may contain differing amounts of certain antioxidant compounds. For instance, research has shown that roasting coffee beans diminishes levels of chlorogenic acids, which are natural plant compounds that act as antioxidants. Finally, there are some definite distinctions in the way that these ingredients are commonly processed and consumed. While coffee beans are typically roasted and sold as either whole bean coffee or ground coffee, coffee fruit extract is usually added to supplements and drinks for some extra flavor and nutrients. Health benefits 1. High in antioxidants Antioxidants are powerful compounds present in a variety of fruits, vegetables and superfoods that help fight free radicals to protect against oxidative stress and damage to cells. Some studies have even found that adding more antioxidants to your diet can help reduce the risk of many chronic conditions, including coronary heart disease, cancer and diabetes. Coffee fruit packs in a good amount of antioxidants in each serving to help optimize your health and prevent disease. According to a study published in the Journal of Agricultural and Food Chemistry, the amount of coffee antioxidants found in coffee fruit depends largely on the extraction method. In fact, the study found that antioxidant activity in whole coffee fruit extracts was found to be up to 25-fold higher than in powders. 2. Promotes brain health Brain-derived neurotrophic factor (BDNF) is a type of protein that is crucial to neuronal health, helping encourage the growth of new neurons in the brain and support the survival of existing brain cells. Not only that, but studies also have shown that BDNF may be especially important when it comes to long-term memory formation and storage. Some research has found a significant relationship between coffee fruit extract and BDNF levels. For instance, a study published in the British Journal of Nutrition showed that treating subjects with whole coffee fruit concentrate powder increased levels of BDNF by a whopping 143 percent, which was significantly more than green coffee caffeine powder and grape seed extract powder. Furthermore, a randomized, double-blind, placebo-controlled, cross-over pilot study found that whole coffee cherry extract could have positive neurophysiological effects in older adults with subjective cognitive impairment. Another randomized, double-blind, placebo-controlled study in healthy humans revealed acute cognitive performance and mood effects of coffeeberry extract. 3. May lower blood pressure When you have high blood pressure, it puts extra strain on the heart, forcing it to work harder to pump blood throughout the body and slowly weakening the heart muscle over time. Coffee fruit is rich in chlorogenic acid, a type of phenolic compound that’s been shown to help lower blood pressure and improve heart health. According to one small study out of Tokyo, consuming chlorogenic acids isolated from green coffee bean extract significantly reduced both systolic and diastolic blood pressure levels in people with high blood pressure and came with minimal side effects or adverse symptoms. 4. May promote fat-burning and weight loss Coffee fruit and its components have shown potential for promoting fat loss and weight reduction in human studies. A 12-week study involving 150 overweight individuals found that drinking coffee enriched with chlorogenic acid, a compound abundant in coffee fruit, significantly decreased both body and belly fat compared to a control group. In a 24-week investigation conducted by Harvard T.H. Chan School of Public Health researchers, drinking four cups of coffee daily was associated with a modest 4% reduction in body fat. A systematic review and meta-analysis concluded that increased caffeine intake was linked to reduced body mass index, weight and fat mass. 5. Supports healthy aging/longevity Coffee fruit may support healthy aging and longevity through its effects on brain health and antioxidant properties. A study involving 71 older adults with mild mental decline found that consuming coffee fruit extract for 28 days significantly reduced reaction time, suggesting potential benefits for cognitive function. Further research has shown that coffee fruit concentrate can increase levels of brain-derived neurotrophic factor (BDNF) by 143% within two hours. BDNF is essential for the survival and growth of neuronal cells in the brain. Coffee fruit also is rich in antioxidants, which help neutralize harmful free radicals that contribute to cell damage and chronic diseases associated with aging. Other potential benefits: Could enhance immunity: Some studies have indicated that coffee fruit may have a powerful impact when it comes to your immune system, working to keep your body healthy and fend off disease and infection. Although research is currently mostly limited to animal models, one study did find that consuming coffee cherry extract was able to increase the activity of immune cells in mice. This could have major implications in the prevention of health and disease, although additional studies are needed to evaluate how coffee fruit may impact immune function for the general population. May have anti-cancer activities: One of the most impressive coffee fruit benefits is its potential ability to suppress the growth and spread of cancer cells. In fact, one promising animal model published in the journal Anticancer Research even found that coffee cherry extract was able to significantly reduce tumor growth in mice by nearly 54 percent after just 10 days. Keep in mind, though, that more research is still needed to understand how coffee fruit may affect cancer cells in humans. Risks and side effects Coffee fruit is considered very safe and associated with very few coffee fruit extract side effects. In fact, because the coffee fruit is significantly lower in caffeine than the coffee bean, it’s much less likely to cause caffeine overdose issues like jitters, anxiety or insomnia. However, it is important to keep in mind that many drinks containing coffee fruit may also contain ingredients like erythritol. What is erythritol? It is a sugar alcohol commonly used as an alternative to sugar to help reduce the caloric content of processed foods. Although it’s generally considered safe and nontoxic, it’s often combined with artificial sweeteners and can cause gastrointestinal issues like diarrhea for some people when paired with fructose. If you’re sensitive to its effects or notice any adverse symptoms after consumption, it’s best to keep intake in moderation to prevent digestive distress. Uses Wondering where to buy coffee fruit and how you can start adding it to your daily routine? Coffee fruit extract is widely available in supplement and liquid extract form from health shops and pharmacies alike. Because of the mild yet slightly sweet coffee fruit taste, coffee extract is also sometimes used as an ingredient in antioxidant drinks or added to supplements for a quick boost of nutrition alongside other superfoods, like the acai berry. Coffee fruit is also a main ingredient in cascara tea, which is made by steeping the flesh of the coffee fruit in hot water to let the flavor infuse and then straining and discarding the pulp for a soothing and delicious beverage. You can also try using coffee flour, a gluten-free flour substitute that’s made from the pulp of discarded coffee fruits used in the production of coffee. It can be combined with other types of flour and boasts a nutty flavor, plus a good amount of protein, fiber, iron, potassium and antioxidants. It can easily be added to many baked goods and desserts to bump up the nutrient profile. Recipes Whether you choose to brew it up into a tea or make some simple swaps in your favorite baked recipes to give them a gluten-free twist, there are plenty of ways to enjoy coffee fruit in its many forms. Here are a couple tasty recipes to get you started: Cascara Tea Gluten-Free Coffee Flour Coconut Cookies Final thoughts Coffee fruit is produced by the coffee plant and is...

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Beriberi Plague Millions in East Asia – Until One Man Discovered it was a Vitamin Deficiency

The AHA! Team — Wed, 19 Feb 2025 06:34:35 +0000

Arsenio Toledo via Natural News – Beriberi, or thiamine deficiency, used to be a disease that was endemic to many parts of the world, including Japan – until a Japanese naval physician discovered that the simple solution was a change in diet and an increase in the natural intake of vitamins. Beriberi used to be so prevalent all over East Asia that up to 40 percent of the Imperial Japanese Navy by the late 19th century was affected by it. Japanese naval physician Takaki Kanehiro became one of the first people in the world to discover that beriberi was linked to diet, specifically the Navy’s reliance on rice. Takaki proposed a change in diet to include more protein-rich foods, and this change successfully eliminated the disease within the Navy in just two years. Takaki’s work not only improved the health of Japanese sailors but also improved its military strength and advanced global understanding of nutritional diseases and epidemiology. Beriberi, or thiamine deficiency, used to be a disease that was endemic to many parts of the world, including Japan – until a Japanese naval physician discovered that the simple solution was a change in diet and an increase in the natural intake of vitamins. This is according to research from the 1962 book “The Vitamin Hunters” by Albert von Haller, which chronicles how many endemic diseases like beriberi, scurvy, pellagra and rickets were nearly wiped from existence following the knowledge that they were caused by vitamin deficiencies. The man responsible for helping solve the global problem of thiamine deficiency is Takaki Kanehiro, a Japanese naval medical officer who discovered the cure to beriberi around 10 years before Dutch physician Christiaan Eijkman won the Nobel Prize in Medicine for his work in identifying that beriberi was caused by a nutritional deficiency, namely the lack of thiamine or vitamin B1. (Related: B vitamins are CRUCIAL to heart health, brain health and eye health.) Beriberi, characterized by symptoms such as paralysis, heart weakness and swelling of the liver, was widespread in Japan and all-over East Asia during the 19th century. In the Imperial Japanese Navy, the disease reached epidemic proportions, with up to 40 percent of sailors affected. The illness severely compromised the Navy’s operational capacity, as many recovered sailors were left unfit for service. Takaki, who joined the Navy as a medical officer in 1872, observed the devastating impact of beriberi firsthand. At the time, the disease was widely believed to be caused by an infectious agent, a theory influenced by the recent discoveries of Louis Pasteur and Robert Koch. Takaki initially sought to identify the presumed bacillus but found no evidence to support this hypothesis. A change in diet was all it took to rid the Imperial Japanese Navy of its beriberi epidemic Takaki’s breakthrough came when he hypothesized that beriberi was linked to the sailors’ diet, particularly their reliance on polished rice. He noted that officers, who consumed a more varied diet were less affected than regular rank-and-file sailors who primarily consumed rice. Takaki proposed that the disease was caused by a deficiency of nitrogenous elements like protein in the diet – a theory that contradicted prevailing medical beliefs. To test his hypothesis, Takaki conducted a controlled experiment in 1884 using two naval vessels. One ship maintained the traditional rice-based diet, while the other was provisioned with a protein-rich diet similar to that of British sailors. The results were striking: On the control ship, over two-thirds of the crew developed beriberi, while on the other ship, only four cases were reported and all among sailors who had secretly consumed more rice than proteins. Takaki’s findings led to a radical overhaul of the Imperial Japanese Navy’s dietary provisions. By 1885, the new diet had been adopted across the fleet, and after just two years the Navy had effectively eradicated the disease from its ranks. This achievement not only improved the health and morale of sailors but also strengthened Japan’s military capabilities, contributing to its victory in the Russo-Japanese War in 1904. Takaki’s work extended beyond his research on beriberi. He founded the Sei-I-Kwai Medical Training School in 1881 and pioneered an emphasis on patient-centered care in Japan. He also established the country’s first nursing school and created a charitable hospital to serve the poor, which still stands today as the Jikei University School of Medicine in Minato, Tokyo. In recognition of his contributions, Takaki was appointed Navy Surgeon General in 1885 and became the first person in Japan to receive a Doctor of Medical Science degree in 1888. He was elevated to the imperial peerage in 1905 and awarded Japan’s highest honors, including the Grand Cordon of the Order of the Sacred Treasure and the Order of the Rising Sun. Kanehiro Takaki’s pioneering work on beriberi marked a turning point in the understanding of nutritional diseases. By demonstrating the link between diet and health, he not only solved a critical problem for the Japanese Navy but also advanced the field of epidemiology. His legacy continues to influence medical education and healthcare in Japan, underscoring the importance of empirical research and patient-centered care. Sources include: Brighteon.ai Journals.SagePub.com Brighteon.com To read the original article, click here

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Green Coffee Health Benefits: Real or Imagined?

The AHA! Team — Wed, 29 Jan 2025 06:08:45 +0000

News Editors via Natural News – What is green coffee? (Article republished from GreenMedInfo.com) What is green coffee? Before Dr. Oz featured it on his show this year, creating a global consumer feeding frenzy, it had already been investigated over thirty years ago for its possible liver-regenerating, detoxifying and anti-cancer properties.[i] [ii] [iii] (Article republished from GreenMedInfo.com) This is not to say that roasted coffee does not have its benefits too. In fact, research from the mid-80’s found that roasting coffee produces unique cancer-suppressing compounds not found in green coffee.[iv] Also, technically, the vast majority of studies performed on coffee’s health benefits are on the roasted form, as this is what most people consume globally. Research from the mid-80’s found that roasting coffee produces unique cancer-suppressing compounds not found in green coffee. There may also be unique mood-enhancing, even opiate-like properties in the roasted coffee bean associated with the fat-soluble compound known as cafestrol, which may not be found (or easily absorbed) in green coffee. But this “benefit” may also be a liability for those who may be prone to drinking too much, or feel they are prone to being “addicted” to habitual coffee consumption. But one thing that green coffee definitely has going for it is the fact that it is far higher in sheer antioxidant potential than roasted coffee, and most anything else we consume or drink on a daily basis. Some green coffee bean extracts score 2500 or higher on the ORAC scale, which stands for Oxygen Radical Absorbance Capacity – an abstract measurement of the potential for a substance to reduce oxidative stress. Compare this to an equal weight of blueberries, which scores 10, or Oranges which score 3. This is not to say that blueberries and oranges do not have their own unique health benefits beyond what the ORAC score can reveal – which they do! – but that the green coffee bean is simply a highly concentrated source of antioxidant compounds. And considering how stress, chemical exposures, dietary deficiencies and/or incompatibilities, all lead to increasing oxidative stress in the body (which is a cause of premature aging, cellular damage, and even increased risk for cancers) increasing antioxidant levels in our diet can make a world of difference. Keep in mind that green coffee really isn’t all that “new.” It is believed that cultivation of the coffee bean originated in the area of Arabia on the Red Sea over 900 years ago, and that at the time, the beans were not roasted but brewed in a manner quite similar to tea. [v] So, what are the likely health benefits of green coffee? Despite the present Oz-generated craze to identify green coffee consumption with weight loss, the primary finding is that it has beneficial blood pressure modulating properties. Green Coffee Lowers Blood Pressure Back in 2005, a study published in the journal Hypertension Research found that male volunteers with mild hypertension given various doses of a water-soluble green coffee bean extract (GCE) saw significant reductions , in a dose-related manner, in both diastolic and systolic blood pressure.[vi] The subjects received either 46 mg, 93 mg, or 185 mg of GCE once a day for 28 days. Another study performed in 2006 found similar blood pressure lowering results using 140 mg/day green coffee bean extract of chlorogenic acid . [vii] Finally, a study performed in 2007 found that green coffee is superior to roasted coffee in reducing blood pressure, due to its lower levels of hydroxyhydroquinone, a by-product of the roasting process.[viii] The ordinary coffee group experienced almost no effect. Green Coffee Reduces Weight and Body Mass Index, and May Improve Type 2 Diabetes In the most widely publicized study on green coffee, Dr. Joe Vinson of the University of Scranton lead a randomized, double-blind and placebo-controlled crossover study which found that the consumption of green coffee bean extract reduced weight in overweight subjects.[ix] Subjects received either a high dose green coffee extract (1050 mg), a lower dose (700 mg) or a placebo for six-weeks, followed by a two-week washout period to reduce any influence of preceding treatment. Primary measurements were body weight, body mass index, and percent body fat. Blood pressure and heart rate were also measured. The results were a significant reduction in observed body weight: “(-8.04± 2.31 kg), body mass index (-2.92 ± 0.85 kg/m(2)), and percent body fat (-4.44% ± 2.00%), as well as a small decrease in heart rate (-2.56 ± 2.85 beats per minute).” There we no significant changes to the diet over the course of the study, and impressively, body mass index for six subjects shifted from preobesity to the normal weight range. The study concluded: “The results are consistent with human and animal studies and a meta-analysis of the efficacy of green coffee extract in weight loss. The results suggest that GCA may be an effective nutraceutical in reducing weight in preobese adults, and may be an inexpensive means of preventing obesity in overweight adults.” Dr. Vinson believes that green coffee’s uniquely high concentration of chlorogenic acid relative to the roasted form may be responsible for some of its observed weight-loss promoting effects. Chlorogenic acid is known to increase the absorption of glucose, which offsets some of the insulin resistance and blood sugar elevations associated with type 2 diabetes. Indeed, there is a solid body of clinical literature linking chlorogenic acid to the well-known anti-diabetic properties of coffee. So, is green coffee a new “magic bullet,” or is it just another fad? We don’t know. But, relative to some of the pharmaceutical interventions used today to “treat” overweight and obesity, diabetes and high blood pressure, the research thus far indicates green coffee may make for a promising natural alternative. Read more at: GreenMedInfo.com To read the original article, click here

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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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