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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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How to Cure Seasonal Affective Disorder + Dangerous Wellness Trends & Simple Tips to Quickly Boost Mental and Physical Health from Functional Medicine Expert Dr. Lipman

AHA Publisher — Wed, 19 Feb 2020 08:00:18 +0000

Dr. Caroline Leaf – With so many advances in medicine over the past several decades, it is easy to think that we will find a cure for everything, and that there is nothing we cannot achieve when it comes to the human body. Yet, in many cases, we benefit from looking to the past as well. Good medicine, as I discuss in this week’s podcast with Dr. Frank Lipman, a leading expert in the field of functional medicine and New York Times’ bestselling author, uses the best of both modern advances and traditional practices like acupuncture. Dr. Lipman’s approach to good medicine is relatively simple: add what is beneficial and remove what is harmful. Over the years, he has noticed that more and more people are getting sicker younger, and for longer. And, although Western medicine is very good at crisis care, it doesn’t always know how to deal with the long-term chronic issues, such as autoimmune diseases and gut issues, many people today face. This is why Dr. Lipman encourages the people he works with to take charge of their own health by: 1. Thinking about what they are putting into or onto their body, from toxic products and foods to toxic relationships. What can they remove from their lives that is upsetting their physical and mental health? 2. Investigating what they can add to their lives. What are they deficient in? Whether it is more exposure to natural light and healthier foods, or more human connection, Dr. Lipman focuses on finding ways to improve their mental and physical wellbeing by focusing on things that benefit the whole person, body and mind. We need to think about both these things if we want to improve our health and wellbeing, especially with so many conflicting wellness trends out there. We should avoid falling in line with one wellness “tribe” or another, such as veganism or the keto diet, and explore, research and investigate what works for each of us as individuals. We are all different; no one thing works for everyone! Indeed, wellness trends can become very dangerous when they become exclusive or obsessive. We all know sleep in incredibly important, for instance, but when we become obsessed with sleep, tracking our habits using one app or another and stressing when we fall short of a desired sleep goal, our desire for wellness can become toxic, which will only further disrupt our sleeping patterns and overall health. We should also be wary of latching on to the next “big thing” in the wellness world, and focus more on the everyday wisdom we find in the world around us. In many cases, Dr. Lipman has found that ordinary things can have extraordinary effects, such as a walk in the park, dinner with friends or a change in diet. Why? Most of our genes are affected by how we live our lives: what we think, say and do can impact our genetic predispositions by affecting how our genes are expressed, which is known as epigenetics (for more on epigenetics see my book Think and Eat Yourself Smart and Switch On Your Brain. We cannot disregard the significance of our lifestyle choices; what we think, say and do can have a dramatic effect on our health and wellbeing. Although this may sound daunting, it is good news! We can take charge of our health by changing the way we live our lives. We can all do this, right now, which is why, in his excellent book How to Be Well, Dr. Lipman discusses how certain lifestyle changes can make an extraordinary difference in our lives and relieve toxic stress, especially when it comes to issues like Seasonal Affective Disorder (SAD): 1. Get more natural light, especially in the morning. For more on light and mental health, see my recent blog and podcast. 2. Prioritize sleep. 3. Practice deep breathing. One technique I highly recommend (and use often!) is to breathe in deeply for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds. You can also breathe in one side of nose and out the other side, which also helps you decompress. 4. Eat real food mindfully and avoid industrialized and processed foods (even though they may seem healthy, like highly processed vegan burgers!). For more on this see my book and online program Think and Eat Yourself Smart. 5. Exercise regularly, finding a type of exercise that works for you. 6. Practice mindfulness and meditation, including meditative exercises like yoga and Tai Chi. My new app SWITCH, which I designed to help people deal with their issues and overcome negative thought patterns and behaviors through the mental process of reconceptualization, is a great tool to help teach you how to practice mindful thinking and meditate. For more information on good medicine, wellness trends, taking charge of your health and how you can improve your mental and physical health, listen to my podcast with Dr. Frank Lipman (episode #128), check out Dr. Lipman’s website, Facebook, Instagram, Twitter and his book How to Be Well. To read the original article click here. For more articles from Dr. Leaf.

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Winter Aches & Pains? Try These 8 Effective Natural Pain Relievers Today

AHA Publisher — Thu, 06 Feb 2020 08:00:13 +0000

Dr. Don Colbert – Looking for natural pain relievers? Of course, there are many options. We’ve provided 8 that are effective, can be initiated easily at home, and are affordable. Massage, cold-therapy, and others are effective as well. If you have achy joints, bones, or muscles, winter can mean more pain. It can be easy to become dependent on daily pain-killers to find comfort. But, there are effective natural pain relievers available. And most are extremely affordable. The best part? Not only do these natural pain relievers reduce pain, but they also promote whole-body health. Instead of just numbing the pain, they can promote strong joints, ligament, tendons, bones, and bodies. Here are our 8 effective natural pain relievers for winter aches and pains. 8 Natural Effective Pain Relievers 1. Ginger What’s ginger got that other spices don’t? Gingerols and shogaols. These active medicinal components are potent phytochemicals with pain-reducing qualities. In fact, ginger has been used as one of many natural pain relievers in eastern medicine for centuries. It’s known to aid many ailments from joint pain to nausea and motion sickness to bacterial infections (1). Study after study has validated it as a natural pain reliever. One such study from 2014 found that ginger effectively relieved pain from osteoarthritis within 24 weeks (2). Another concluded that topical ginger ointments and creams reduced pain in joints (3). What’s more, studies confirm that gingerols are strong anti-inflammatory and analgesic agents (4). For a wonderful ginger dip, try our Keto Zone Spicy Ginger Dip. Or, add a 1/2 teaspoon of ground ginger to Turmeric Tea Recipe listed below. 2. Turmeric Curcumins are turmeric’s secret weapon. And while it’s difficult for researchers to fully understand how curcumins work to decrease joint pain, their works conclude that it is effective. For example, a recent meta-analysis found that the curcumins in turmeric extract are effective in treating arthritis (5). Additionally, animal studies show that curcumins actually protect cartilage (6). Another study of 50 arthritis sufferers showed a 58% reduction in stiffness and pain with curcumin treatment in 90 days. What’s more, curcumin effectively reduced inflammation in the participants: C-reactive protein, a marker for inflammation, decrease by 16-fold! Want a great winter recipe to increase your turmeric intake? Try Keto Zone Turmeric Tea. If you suffer from pain, also add Dr. Colbert’s High Potency Turmeric Supplements each day. 3. Black Pepper Black pepper also contains a secret weapon: Piperine. And piperine is a strong anti-arthritis nutrient. Many studies have supported it as a compound that reduces pain, increases healing and decreases pathology in arthritic animals and humans (7). As a bonus, piperine increases the absorption of curcumins by up to 10 times. It stimulates “transporters” in our intestines to increase absorption, so take them together by simply adding freshly ground pepper to anything that contains turmeric (Dr. Colbert’s High Potency Turmeric Supplements contain both). 4. Lemongrass Essential Oil While essential oils are a confusing area of natural pain relievers for many, lemongrass essential oil is effective, safe, and easy to use when applied correctly. As a simple explanation, plants manufacture chemical compounds (essential oils) to protect themselves, heal themselves, and even repel disease and animals that may hurt them. Some of the chemical compounds are at a molecular size that can be absorbed through human skin and/or respiration. Lemongrass essential oil (Cymbopogon citratus) is one such compound. Many animal studies have shown it to reduce pain, inflammation, arthritic symptoms, and depressed serotonin in animals (8, 9). However, care must be taken when using it. First, make sure to use it in a diluted form. To do so, simply mix 10 drops “100% pure lemongrass essential oil” with no less than 1 tablespoon carrier oil. A carrier oil is simply an oil used to dilute essential oils. Examples include fractionated coconut oil, castor oil, argan oil, and/or olive oil. Second, try using the diluted lemongrass oil in just a small amount on a small area of the body. Wait at least 3 days to make sure you don’t have a reaction. Then, apply it up to twice per day on painful areas. If applying by hand (rather than will a roller-bottle) make sure to wash hands and not get the oil in your eyes. Third, realize that essential oils aren’t regulated by the U. S. Food and Drug Administration (FDA), so it’s important to only use brands you trust and oils that are 100% pure. You can look for oils manufactured by a brand that’s a member of the National Association of Holistic Aromatherapy. While essential oils have the potential to be amazing health aides, they are potent and should be used with care. 5. Compression While many mistakenly believe that compression apparel only provides external support to joints (like a brace), they actually do much more internally than externally. In fact, most compression sleeves are slender and minimal, allowing the joint to flex and extend freely without structurally supporting it. So how do they help pain? Compression apparel are natural pain relievers since they: • Modulates spinal cord excitability for many pathways and muscle groups • Significantly improve accuracy in movements • Increase the sensitivity around the joint in which the sleeve is applied This means that the compression sleeve can help the mind-nerve-body pathways filter out irrelevant information and increase sensitivity to task-related sensory information and enhance movement (10). When movements are performed precisely and biomechanics improve with compression, pain and soreness decreases (11). 6. Collagen We’ve discussed collagen’s benefits at length for joints, ligaments and tendons, skin, digestion, and overall health. When it comes to pain, the best type of collagen is “type II collagen” derived from chickens. It specifically contains hyaluronic acid, glucosamine sulfate, and chondroitin sulfate to support healthy cartilage and joints. In fact, one 2008 study found that athletes who took hydrolyzed collagen had less joint pain at rest and when active (12). Another found that type II specifically reduced knee pain in those with osteoarthritis (13). Yet another 6-month study showed that it can improve lower back joint pain (14). The best option for collagen is none other than Keto Zone Hydrolyzed Chicken Collagen and Marine Powder. It includes all 3 types of important collagens, so you get every type you need in one powder. What’s more, the addition of probiotics makes it even better digested and absorbed, and a whole-body pain reliever. 7. Weight Loss If you are currently overweight, one of the best things you can do for joint and bone pain is to lose weight. If you don’t know where to start, you’re in luck, because we have the resources you need. In fact, you can start our Keto Zone 21-Day-Challenge today, and it’s FREE. You’ll find the resources, recipes, and information you need to get started with Keto Zone, the most effective and healthy weight loss plan available. Not only will you lose disease-promoting abdominal weight, but you’ll also lose it safely and efficiently while improving whole-body health and reducing joint pain. Start for free today! 8. Optimism and Prayer Believe it or not, optimism can reduce pain. And, yes, it’s all in your head. Our brains are incredibly powerful. And our thoughts can translate into real pain or pain relief. In fact, there’s a growing body of evidence that optimism plays a protective role in acute and chronic pain. In fact, a recent medical review found that optimism is associated with less acute and chronic pain (15). And what’s more, those who consistently practice prayer are often more optimistic and hopeful about the future. When you take your burden to God, you release them and can reduce stress and negative thoughts. This all translates to more pain relief (physically and mentally). Bottom Line Looking for natural pain relievers? Of course, there are many options. We’ve provided 8 that are effective, can be initiated easily at home, and are affordable. Massage, cold-therapy, and others are effective as well. But to start, find relief using natural foods, plant compounds, compression, prayer and optimism, and weight loss today! To read the original article click here. For more articles from Dr. Colbert click here.

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