organic fruits Archives - Amazing Health Advances

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

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

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

The post Top 20 Summer Fruits and How to Add Them to Your Diet appeared first on Amazing Health Advances.

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

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

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

The post “Magnificent Mulberries:” Discover the Oversized Health Benefits of These Small Fruits appeared first on Amazing Health Advances.

April Produce: What Are the Best Fruits & Vegetables to Eat This Month?

The AHA! Team — Wed, 02 Apr 2025 04:25:45 +0000

Joe Boland via Dr. Axe – As we transition from March produce to April produce, more and more spring vegetables and fruits become widely available. April is a fantastic month for fresh, flavorful produce with spring officially in full swing. Seasonal fruits and vegetables in April are not only at their peak in taste, but also provide a variety of nutrients that support overall health. Eating in-season produce means you get the best flavors while benefiting from the freshest ingredients, particularly spring fruits and veggies. So, what are the best fruits and vegetables available in April? Below we highlight some of the most nutritious options and share ideas on how to use April produce in delicious ways. What produce is in season in April? This brings an abundance of fresh April produce, including vibrant fruits and crisp vegetables. Whether you’re shopping at your local farmers market or grocery store, here are 20 fruits and vegetables in season this month: 1. Apricots Apricots are sweet and juicy April fruits that are rich in vitamin A, vitamin C beta-carotene and fiber. These sweet, golden-orange fruits offer support for healthy skin and vision. Research has revealed that apricots support eye health by protecting against age-related macular degeneration and may aid digestion due to their fiber content. 2. Artichokes Nutrient-dense with a delicious, meaty texture, artichokes are rich in antioxidants and great for liver health. Artichokes are packed with fiber, folate and antioxidants. They possess liver-supporting properties, thanks to compounds like cynarin, which may aid in detoxification and digestion. 3. Asparagus A springtime staple, asparagus is rich in fiber and folate, along with vitamins A, C and K. It supports detoxification and gut health thanks to its prebiotic fiber content. Researchers have noted that asparagus may support digestive health and cardiovascular function due to its high fiber and antioxidant content. 4. Carrots Carrots are great raw or cooked. These sweet, crunchy vegetables are rich in beta-carotene, which the body converts to vitamin A and benefits both skin and eye health. Studies have revealed carrots support vision health and may protect against age-related macular degeneration. 5. Cherimoyas Creamy and custard-like with a tropical flavor, cherimoyas are high in vitamin C, B6 and fiber, and they promote immunity and digestion. Known as the “custard apple,” the cherimoya’s antioxidant properties may help reduce oxidative stress and improve heart health. 6. Fava beans A plant-based protein source with iron and folate, fava beans have a creamy texture and are some of the healthiest legumes to eat. These beans can help support muscle maintenance and metabolic health. They also contain L-dopa, a precursor to dopamine, which may aid brain function. 7. Guavas Packed with vitamin C, fiber and antioxidants to support immune health, guava is perfect for smoothies and snacks. Guavas have been shown to support immune function and reduce inflammation. They also contain lycopene, which may play a role in cancer prevention. 8. Kumquats Kumquats are citrus fruits with edible peels and a tart-sweet taste. Those edible peels mean bonus fiber and flavonoid antioxidants. Kumquats also are a great source of vitamin C and may help lower cholesterol levels. 9. Lemons Ideal for freshening up recipes and boosting flavor, these citrus fruits are high in vitamin C and citric acid, which help support immune function and improve iron absorption. Their high antioxidant content may also protect against oxidative stress. 10. Lettuce A must-have for fresh, crisp salads, lettuce is low in calories but high in water content and fiber. Research has suggested that certain lettuce varieties contain anti-inflammatory compounds that support overall health. 11. Mangoes Tropical, juicy, and packed with vitamin C, beta-carotene and fiber, mangoes promote gut health and may support immune function. They also contain polyphenols, which have antioxidant and anti-inflammatory properties. 12. Oranges Juicy and refreshing, oranges are rich in vitamin C, fiber and flavonoids. Several studies have highlighted their role in reducing oxidative stress and promoting heart health. They’re great for snacks or juice. 13. Peas Sweet and tender, peas are excellent in fresh dishes. These small but mighty legumes are rich in protein, fiber and vitamin K. They play a key role in muscle maintenance and satiety, making them a great addition to a balanced diet. 14. Pineapples Sweet and tangy, pineapple is great for fresh or cooked dishes. This tropical fruit contains bromelain, an enzyme that aids digestion and reduces inflammation. Pineapples are also a great source of vitamin C and manganese, supporting immune function and bone health. 15. Radishes Peppery and crisp, radishes are perfect for salads and garnishes. They possess anti-inflammatory capabilities and are great for digestion. Radishes are high in vitamin C, fiber and antioxidants. They also contain glucosinolates, which support liver detoxification and may have anticancer properties. 16. Rhubarb Technically a vegetable but often treated as a fruit in desserts, rhubarb is high in calcium and magnesium, making it great for supporting bone health. It’s also rich in vitamin K (another bone-strengthening nutrient) and fiber, and rhubarb has anti-inflammatory and digestive benefits, according to research. 17. Spinach Loaded with iron, folate and vitamin K, spinach is a versatile green known for its role in supporting red blood cell production. Studies also link spinach to improved cognitive function and reduced inflammation. 18. Spring onions Spring onions on the mild side, perfect for adding a fresh bite. Also known as green onions, these vegetables contain sulfur compounds that may support heart health and have antimicrobial properties. They also provide vitamin C and folate. 19. Strawberries A spring favorite, strawberries are loaded with folate, potassium and antioxidants, like anthocyanins and vitamin C. Studies have linked strawberries to improved cardiovascular health and reduced inflammation. 20. Swiss chard A nutrient powerhouse with earthy, slightly bitter leaves, Swiss chard is especially good for bone support since it’s full of magnesium and vitamin K. It is also high in vitamins A and C, as well as potassium. Swiss chard also may help regulate blood sugar levels and support heart health. Best April vegetables and fruits to eat What fruit is in season in April? Strawberries Pineapple Papayas Oranges Mangos Limes Lemons Kumquats Kiwi Guavas Grapefruit Cherimoyas Cherries Avocados Apricots Apple What vegetables are in season in April? Watercress Turnips Swiss chard Sunchokes Spring peas Spring onions Spring garlic Spinach Shallots Rhubarb Radishes Radicchio Purple sprouting broccoli Parsnips New potatoes Mushrooms Lettuce Leeks Kale Horseradish Fennel Fava beans Endive Cucumbers Chicory Chard Celery root Celery Cauliflower Carrots Cabbage Broccoli Beets Asparagus Artichokes Arugula How to use April produce With so many fresh options available, there are countless ways to enjoy April’s seasonal fruits and vegetables. Here are some ideas to make the most of April produce: Salads: Toss together fresh greens like lettuce, spinach and Swiss chard with sliced strawberries, radishes and a citrus dressing. Smoothies: Blend mango, guava and apricots with yogurt for a refreshing drink. Grilled or roasted vegetables: Roast asparagus, carrots and artichokes with olive oil and herbs for a flavorful side dish. Stir-fries: Add fava beans, peas and spring onions to a quick stir-fry with tofu or chicken. Baking: Use rhubarb and strawberries to create a delicious spring pie or crumble. Soups: Make a light, spring-inspired soup with peas, asparagus and fresh herbs. Citrus-flavored drinks: Use kumquats, lemons and oranges to make refreshing infused water or homemade lemonade. Conclusion April is a wonderful time to enjoy a wide variety of seasonal fruits and vegetables. From sweet strawberries and juicy apricots to nutrient-dense asparagus and Swiss chard, there’s something for everyone to enjoy when it comes to April produce. Incorporating fresh, in-season produce into your meals not only enhances flavor ,but also provides essential nutrients to support your health. Take advantage of what April produce has to offer by trying new recipes, exploring farmers markets and enjoying the best nature has to offer this season! To read the original article click here.

The post April Produce: What Are the Best Fruits & Vegetables to Eat This Month? appeared first on Amazing Health Advances.

7 Health Benefits of Lemons: Nature’s Health Powerhouse

The AHA! Team — Fri, 22 Nov 2024 06:49:57 +0000

Dr. Don Colbert – As a physician dedicated to promoting health and wellness through natural means, I often encourage my patients to incorporate nutrient-rich foods into their diets. One such food that stands out for its myriad health benefits is the lemon. This bright, tangy fruit is more than just a flavorful addition to your water or tea; it is a powerful ally in promoting overall health. In this article, we will explore seven benefits of lemons, backed by scientific studies and interesting facts that highlight why this citrus fruit deserves a prominent place in your diet. 1. Rich in Vitamin C One of the most well-known benefits of lemons is their high vitamin C content. Vitamin C is an essential nutrient that supports immune function, skin health, and wound healing. Just one lemon provides about 31 mg of vitamin C, which is roughly 51% of the recommended daily intake. This high vitamin C content makes lemons an excellent choice for boosting your immune system, especially during cold and flu season. 2. Antioxidant Properties Lemons are rich in antioxidants, which help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases such as heart disease, cancer, and diabetes. The antioxidants in lemons, including flavonoids, have been shown to reduce inflammation and improve overall health. A study published in the Journal of Agricultural and Food Chemistry found that the flavonoids in citrus fruits like lemons have potent antioxidant properties. These compounds can help neutralize free radicals, reducing oxidative stress and lowering the risk of chronic diseases. 3. Promotes Digestive Health Lemons are also known for their ability to support digestive health. The citric acid in lemons can enhance the production of digestive juices, helping to break down food more efficiently. This can be particularly beneficial for individuals who experience indigestion or bloating. Furthermore, the pectin fiber in lemons can aid in digestion by promoting the growth of healthy gut bacteria. A healthy gut microbiome is essential for optimal digestion and nutrient absorption. Drinking a glass of warm lemon water in the morning can stimulate your digestive system, setting the tone for a day of healthy eating. 4. Supports Heart Health Heart disease remains one of the leading causes of death worldwide. Incorporating lemons into your diet can be a simple yet effective way to support heart health. The vitamin C, fiber, and plant compounds in lemons can all contribute to a healthier cardiovascular system. A study published in the Journal of Nutrition found that higher vitamin C intake is associated with a lower risk of heart disease. The study suggests that the antioxidant properties of vitamin C can help protect against the oxidative damage that leads to heart disease. Additionally, the soluble fiber in lemons can help lower blood cholesterol levels, further reducing the risk of heart disease. 5. Aids in Weight Loss For those looking to shed a few pounds, lemons can be a helpful addition to a weight loss regimen. Lemons are low in calories but high in fiber, which can help you feel full and satisfied. The pectin fiber in lemons expands in your stomach, helping to curb hunger and reduce overall calorie intake. Moreover, the citric acid in lemons has been shown to boost metabolism, helping your body burn more calories. Drinking lemon water can also promote hydration, which is essential for maintaining a healthy weight. 6. Enhances Skin Health The benefits of lemons extend beyond internal health; they can also improve the appearance of your skin. Vitamin C is a key ingredient in collagen production, which is vital for maintaining the elasticity and firmness of your skin. Regular consumption of lemons can help reduce the appearance of wrinkles and fine lines, giving your skin a more youthful and vibrant look. Additionally, the antioxidants in lemons can help combat the signs of aging by neutralizing free radicals that cause skin damage. Applying lemon juice topically can also help brighten your complexion and reduce dark spots, although it is important to use it with caution to avoid skin irritation. 7. Detoxifies the Body Lemons are often touted for their detoxifying properties. The citric acid in lemons helps to stimulate the liver, enhancing its ability to flush out toxins from the body. This detoxifying effect can promote overall health and well-being. A study published in the Journal of Clinical Biochemistry and Nutrition found that citrus flavonoids can help protect the liver from oxidative damage, supporting its detoxification processes. Incorporating lemon water into your daily routine can provide a gentle and natural detox, helping to cleanse your body from within. Conclusion Lemons are a versatile and powerful fruit that offer numerous health benefits. From boosting immune function and promoting digestive health to supporting heart health and enhancing skin appearance, lemons are a true nutritional powerhouse. By incorporating lemons into your daily diet, you can take advantage of their many benefits and improve your overall health. As always, it is important to consult with your healthcare provider before making any significant changes to your diet, especially if you have underlying health conditions. Embrace the power of lemons and enjoy the many ways this remarkable fruit can enhance your health and well-being. References Journal of Agricultural and Food Chemistry. “Antioxidant Properties of Flavonoids in Citrus Fruits.” Journal of Nutrition. “Vitamin C Intake and Heart Disease Risk.” Journal of Clinical Biochemistry and Nutrition. “Protective Effects of Citrus Flavonoids on Liver Health.” To read the original article click here.

The post 7 Health Benefits of Lemons: Nature’s Health Powerhouse appeared first on Amazing Health Advances.

Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases

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

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

The post Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases appeared first on Amazing Health Advances.