Citrus fruits are some of the most popular fruits used in the culinary world. The powerful acidity is what people crave. It often rounds out the flavor of sauces, salsas, marinades, juices, and more. The reason people fall in love with citrus fruits is because they hit three of the primary flavor profiles: bitter, sweet, and sour. 

People love citrus fruits for their flavor, but they should love them for their incredible nutritional profiles. The diverse flavonoid and antioxidant compounds exhibit anti-inflammatory, anti-cancer, and immune-boosting properties. Additionally, the vitamin C in citrus fruits works to neutralize free radicals in the body, lowering the threat of oxidative damage. They are also rich in potassium, a mineral that the body needs for carbohydrate metabolism, heart contraction, and nerve function. 

There are too many citrus fruits to count, and that’s why we’ve decided to bring you the zest of the best. Keep reading to find out which citrus varieties rose to the top. Well, they topped our list, anyway!

Meyer Lemon

These may be the best lemons on the planet, primarily because they are slightly sour with wonderfully sweet undertones. If you want to make homemade lemonade, the Meyer lemon should be your first choice. It is a cross between a lemon and a mandarin orange, and it rose to popularity in the culinary world because of Martha Stewart, Alice Waters, and other chefs of that caliber. 

Pomelo

This citrus fruit has too many names to count, so we’ll just stick with pomelo. It’s one of the only three original citrus species left; all of the other varieties have been hybridized. The white pomelo has a thick pith and a sweet pink/white flesh. They are very popular in Asia during the Mooncake festival. 

Sumo Tangerine

These enormous tangerines are enormously delicious. It’s not the most attractive citrus fruit, but ugly foods are often the most delicious. It’s like an easy-to-peel mandarin, but supersized and more flavorful. Sumo tangerines are new to the United States, and people are loving them. The flavor is bold, with sweet and tart flavors that keep you coming back for more. They do cost more than the average citrus fruit, but they come from Japan, so the price makes sense. 

Blood Orange

The striking red/orange flesh of the fruit looks like a wheel of tie-dye art. The blood orange is mildly tart and beautifully sweet, and the rich pigment comes from the powerful polyphenols known as anthocyanins. You can’t always get your hands on these citrus gems, so make sure to snatch them up when you see them.

Key Lime

Almost everyone has heard of key lime pie, but these small limes are not solely reserved for baking. Many people prefer key limes to regular limes because they have a stronger alkalizing effect on the body. Key limes have a subtly sweet flavor and the juice is more floral and aromatic than that of regular lime juice. 

Kumquat

These little citrus fruits are entirely edible. That’s right, folks; you can eat pop the whole thing in your mouth and enjoy the beautiful combination of the sweet skin and tart flesh. You won’t always find them in stores, but they can pop up at local farmer’s markets. Kumquat trees are also popular in many neighborhoods, so keep your eyes peeled, especially from November to March when they’re in season.

Finger Lime

The finger lime is different from most other citrus fruits, and it gets the name because it is long, just like a finger. The flesh also differs from other citrus fruit. It looks like little gelatin balls, vesicles as they are called. You can think of it like lime caviar that you can turn into a rich marmalade or add to pickling jars. You can also zest the peel for strong notes of citrus in your culinary creations.

Buddha’s Hand

This abnormal, alien-looking fruit belongs to the citrus family, but it’s definitely in a league of its own. The “fingers” open up as the fruit ripens, but you can’t really enjoy the fruit. The only usable part of this fruit is the zest because there is no flesh. Buddha’s hand has a wonderful fragrance and it is often placed as a prayer offering at pagodas or altars in Asian countries. 

Tangelo

This funky little citrus hybrid is a cross between a grapefruit and a tangerine, so the flavor is both tart and sweet. Sink your teeth into this fruit and you get hit with an immediate burst of sweetness, and the tart flavor hits you on the back nine. They are easy to peel and make great substitutes for oranges. 

Calamansi

Calamansi is a classic citrus fruit in both Malaysian and Filipino cuisine. The peel is green and the flesh is a bright orange, but don’t let it fool you into thinking that it is sweet. It’s only a touch sweeter than a regular lime, but it does impart unique flavor into your food. If you want to make a homemade sorbet, fresh calamansi juice is an excellent juice to use. 

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It’s a fact that nearly five million people worldwide live with inflammatory bowel disease (IBD). Rates continue to rise fastest in countries where ultra-processed foods dominate the diet. They are convenient, shelf-stable, and engineered to please your palate and so much more. When real, whole foods seem unattainable because of the cost, ultra-processed foods usually win.

What Are Ultra-Processed Foods

Ultra-processed foods are shelf-stable food and drink products that have undergone extensive processing. More often than not, they contain a long list of ingredients, including preservatives, additives, flavorings, emulsifiers, and other substances. They are manufactured to be ready to eat, and some of their characteristics include:

• The production of ultra-processed foods involves industrial techniques, such as extrusion, molding, and pre-processing of certain ingredients. 
• Ultra-processed foods are convenient, designed for quick consumption, and are typically ready to eat (think instant noodles or packaged snacks).
• The ingredients in ultra-processed foods are not commonly used in home cooking, often containing preservatives, additives, flavoring agents, and so much more. 
• Unfortunately, they are low in nutrients, despite being energy-dense. Ultra-processed foods lack many of the essential nutrients compared to whole foods, and they contain unhealthy amounts of added sugars, fats, and sodium.

What Did The Research Look At?

A growing body of research suggests that ultra-processed foods may be altering the gut, especially in regards to Crohn’s disease. A new narrative review compiled more than a decade’s worth of research examining the relationship between ultra-processed foods and Crohn’s disease and ulcerative colitis. Rather than focusing on one study, researchers analyzed population data, dietary interventions, and mechanistic experiments to detect whether a consistent pattern emerged. 

Researchers found something that was both consistent and hard to ignore across large observational studies. People who ate more ultra-processed foods had a higher risk of developing Crohn’s disease. The link was much weaker for ulcerative colitis, which suggests that Crohn’s may be very sensitive to dietary exposures. The focus was less concerned with fat, calories, or carbs; rather, it was about the structure of the food itself. 

Why Do Ultra-Processed Foods Stress The Gut?

Ultra-processed foods are industrial formulations made from additives and refined ingredients designed to enhance texture, flavor, and shelf-life. Artificial sweeteners, thickening agents, emulsifiers, colorants, and more are commonly scrutinized ingredients in ultra-processed foods. According to mechanistic studies, some emulsifiers seem to thin the gut’s protective mucus layer. That ultimately makes it easier for bacteria to come in direct contact with intestinal tissues. Other types of bacteria can alter gut microbiome, which reduces the presence of beneficial microbes and increases the presence of inflammatory ones. 

There is no evidence that certain additives can increase intestinal permeability, or leaky gut. If that happens, bacterial fragments can cross into the bloodstream and activate immune responses. Over time, that low-grade immune activation can contribute to chronic inflammation common in Crohn’s disease. That does not happen overnight, but repeated exposure can slowly push the gut into a highly vulnerable state.

What is certain is that this research does not prove that ultra-processed foods cause Crohn’s disease. Most of the evidence is observational, but when population data aligns with biological mechanisms and clinical outcomes, the signal is hard to ignore. If you already have IBD, please understand that ultra-processed foods can worsen symptoms. Consider eliminating these foods from your diet to help induce remission, which has been proven in children.

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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Intermittent fasting is not like other diet plans, in that it doesn’t set strict standards or regulations on which foods you can eat. You determine which foods, and how much of them, you eat during your specific eating windows. As a general recommendation, though, it is always better to eat healthy, whether your goal is weight loss or long-term health. 

Intermittent fasting is far from new, but it has been more prevalent over the past decade. This eating pattern promises big results, including weight loss, increased metabolism, and even a longer life. According to a brand new Cochrane review, those claims may be inconsistent. The review compared intermittent fasting with regular dietary advice, no dietary intervention, or men and women with obesity. As it turns out, intermittent fasting may result in little to no difference in percentage from baseline weight loss when compared to regular dietary advice.

A Quick Refresher Of Types Of Intermittent Fasting

Before we delve deeper into the Cochrane review’s findings, let us give a quick recap about what intermittent fasting means. The review looked at three main approaches to the eating pattern:

• The 5:2 diet: People on this plan typically eat normally for five days a week and significantly cut calories (about 500-600) for two non-consecutive days (like Thursday and Sunday). 
• Alternate-day fasting: An eating pattern that calls for eating normally one day, and then eating very little (or nothing at all) the next day. Rinse and repeat. 
• Time-restricted eating: The most common model of this is the 16:8 ratio, which means that you fast for 16 hours and eat during an eight-hour window each day. If your first meal is at noon, you finish dinner by eight at night and do not eat until noon the next day. 

What Did The Review Find?

A Cochrane review is a high-standard, systematic review of healthcare research. It analyzes available data and evidence on diets, medical treatments, diagnostics, and other related topics. Basically, researchers look at all of the available quality research to put a review together. 

In the case of the recent review, researchers looked at 22 studies with about 2,000 people from around the world. They tested all three types of the intermittent fasting patterns we detailed earlier. Researchers noted that intermittent fasting did not lead to meaningful weight loss when compared to regular dietary advice. That said, there are a few things worth noting before you give up on intermittent fasting altogether. 

• Most of the studies examined in the review were relatively short. That means that they don’t know what happens if you stick to an intermittent fasting plan for years. Some research on meal timing suggests that when you eat might matter for other aspects of health, not just weight loss. 
• The people observed in the studies were not super diverse. Most of the participants were white adults in wealthy countries, meaning these findings may not apply to everyone. 
• Side effects were plentiful, with some studies tracking them and others not paying attention to them. That means that there are missing pieces to the puzzle. 
• The bottom line is that intermittent fasting is likely not harmful, but it may not be the weight loss miracle you’ve been searching for. 

Why Does It Feel Like Intermittent Fasting Works?

If fasting helps, or has helped, you feel better, that is real. Even if the scale doesn’t budge, here is why it might click for some people:

• It is very simple because you don’t have to worry about macros, micros, or meal prep math. Just watch the clock and eat during your eating window, but make sure to understand how long to wait between meals, as timing can be beneficial to digestive function. 
• You end up eating less without trying very hard. Fewer hours to eat typically means fewer calories ingested, but keep in mind that you can still go overboard depending on what you eat. 
• Everybody is different, so something that works for you may not work for your friend, and vice versa. 

Intermittent fasting is not magic, so don’t force it upon yourself if it isn’t working for you. Consider this article a permission slip to try something new. Have you considered the 20-day Full Body Cleanse? It is a fully detailed program that can help you hit the reset button on your health, all while helping you lose weight in the process, provided the body has weight to lose. Find what works for you and give it a shot!

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The skin can take a beating during the winter, and many people experience excessive dryness as a result. Crisp wind, dry and cold air, and heat from furnaces create an unfriendly environment for the skin. You may notice flakier, drier skin that’s prone to itchiness as the temperatures drop. And it seems that all the lotion in the world can’t get rid of the dryness!

Just like any other system or organ in the body, the skin requires nutrients that help it grow and repair on a cellular level. When you eat the right foods or focus on the right nutrients, you can help rebuild the skin’s natural moisturizing factor (NMF). This is a protective barrier that seals in moisture and protects the skin from environmental damage. It’s also beneficial to focus on water-rich foods that help hydrate the skin from within. 

We aren’t saying that your skin care routine is ineffective or outdated; rather, it may simply need a little enhancement. For example, using a moisturizer may prevent transepidermal water loss, but this won’t matter if the skin’s moisture barrier is weak. Attack the problem from all angles and your skin will be hydrated, moisturized, and supple before you know it. Continue reading to learn about the nutrients that will help hydrate the skin during the winter. 

Omega-3 Fatty Acids

Many dermatologists recommend people to eat avocado, chia seeds, olive oil, and fatty fish if they want glowing skin. The reason for this is because these foods contain omega-3 fatty acids, which help to improve the skin’s hydration. Omega-3s are an integral component of the skin’s lipid content, and they work to improve the barrier function. If the barrier is working properly, the skin retains more moisture and helps to keep irritants out. Additionally, omega-3s may support the skin by way of hydration and antioxidant photoprotection. 

Vitamin A

During the fall and winter months, it’s very easy to get your daily dose of vitamin A. Many seasonal produce items are naturally rich in this nutrient. Winter squash, sweet potatoes, carrots, or even collard greens and kale are excellent sources of vitamin A. Not only does vitamin A help to maintain skin elasticity, but it also works to fight inflammation, which can contribute to dry skin during the winter. 

Antioxidants

You can include vitamins A, C, E, and other phytonutrients in this category. Antioxidants work to combat free radicals, which can impair the skin’s barrier function and increase the risk of transepidermal water loss. Eating a wide variety of colorful fruits and vegetables can provide you with enough antioxidants to keep the skin hydrated. Astaxanthin, a unique phytonutrient, helps to improve skin elasticity and moisture levels. It may also protect the skin’s collagen layer. Other antioxidants may work to protect the skin from UVB rays and make positive changes to skin microbiome. 

Water-Rich Foods

In addition to drinking water every day, it can help to consume foods with high water content. Roughly 20% of the body’s water intake comes from diet, specifically fruits and vegetables. These foods also offer beneficial antioxidants and nutrients that help protect the skin barrier. Water helps to transport nutrients to your cells, while simultaneously getting rid of toxins. Keeping cells plump and healthy also discourages dry or dehydrated skin. Watermelon, cantaloupe, celery, lettuce, cucumber, radishes, and tomatoes are excellent water-rich produce items. 

Vitamin D

According to dermatologists, it’s easy for the skin to dry out if you are deficient in vitamin D, which is a fat-soluble vitamin. Vitamin D actually triggers receptors that help promote the formation of the skin barrier. Food items provide a low amount of vitamin D, so a supplement may be necessary. Consult with your doctor to determine the correct dosage for your body. As a general note, it’s often better to take a smaller dose every day, as opposed to a larger dose once a week. 

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You’ve seen them at the grocery store or in some influencer’s video on social media. Wellness shots are small, concentrated juices made with ingredients known to have beneficial properties that enhance overall health. They are meant to be an easy way to increase your nutrient uptake and encourage optimal immune function. Are they worth it? They can be, especially if you make them yourself. 

Are They Worth A Shot?

The most popular form of wellness shots are immunity shots. People have been hyperconscious of enhancing or boosting the immune system ever since the beginning of the COVID-19 pandemic. The shots usually contain a high dose of vitamins and minerals that are necessary for optimal immune function; think vitamin C, vitamin A, vitamin B12, zinc, and more. There is little evidence that these immunity shots can improve immune function, despite the fact that these nutrients are beneficial to overall health. 

The research claims that they don’t enhance immunity because of the low bioavailability (absorbency rates). Curcumin, the active ingredient in turmeric, has low bioavailability without the presses of peperine, a substance found in black pepper. It’s all about the right combinations, no matter which shots you decide to drink. 

As a quick note, wellness shots cannot replace an overall healthy diet. Food is very complex and trying to find cure-all remedies within it is a fool’s errand. It is better to focus your efforts on consuming a diverse mix of fruits, vegetables, nuts, seeds, whole grains, and lean protein. Eating that way can provide you with essential vitamins and minerals, protein, fiber, antioxidants and more. These wellness shots will only enhance your food journey, providing you with health properties that may help you optimize your health. 

Green Wellness Shots

Need a daily dose of greens? Incorporate these green wellness shots into your routine to support the body and embrace a healthier lifestyle.

Click here to make the recipe. 

Pineapple Ginger Wellness Shots

Potentially enhance immune function and promote overall wellness by regularly enjoying these homemade pineapple ginger wellness shots.

Click here to make the recipe.

Blue Spirulina Wellness Shots

These blue spirulina wellness shots are just as refreshing in flavor as they are vibrant in color. Drink them for an overall health boost!

Click here to make the recipe. 

Ginger Lemon Immunity Shots

Simple and powerful, these ginger lemon immunity booster shots are exactly what you need to start your day during cold and flu season.
Click here to make the recipe. 

Simple Elderberry Wellness Shots

Tangy, slightly sweet, and loaded with immune-boosting properties, these elderberry wellness shots are what you need during cold & flu season.

Click here to make the recipe.

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If you have ever experienced nausea, you know it feels like your stomach is spinning around and ready to send back and out whatever you ingest. No matter if it stems from indigestion, motion, surgery, gas, or chemotherapy, nausea is something that everyone experiences at some point. That is not very consoling, especially when it happens to you. Fortunately, there are several herbs (peppermint and ginger) that may help relieve nausea symptoms. 

Research notes that ginger and peppermint are two common natural remedies for nausea relief. Both can help relieve nausea, but they work in different ways. This article aims to identify when to use peppermint and when to use ginger for nausea relief. 

Ginger Is Usually Better For Nausea Relief

Both ginger and peppermint help to relieve nausea, but ginger has more research supporting its use. Studies confirm that ginger can effectively reduce nausea that results from motion sickness, surgery, and chemotherapy. Peppermint can be helpful, but lends itself more to nausea related to indigestion or bloating. Newer research found that peppermint oil may be able to reduce post-surgery nausea, or nausea during chemotherapy, but research is currently limited. 

How Does Ginger Help Relieve Nausea?

Researchers do not fully understand ginger’s role in nausea relief. Ginger contains active compounds, including shogaols and gingerols, that may help relieve nausea by: 

• Reducing inflammation in the digestive tract
• Improving gastric motility (how quickly food moves through the stomach)
• Working to block receptors that send nausea signals from the gut to the brain

There is extensive research on ginger and its ability to relieve nausea and vomiting during pregnancy. According to research, ginger is more effective than placebo for nausea that results from pregnancy. It may also perform a little better than vitamin B6, although the difference is very small. Ginger may also help relieve nausea related to motion sickness and chemotherapy. One review of studies in people with breast cancer found that while ginger may relieve nausea, it doesn’t really reduce the frequency of vomiting. Another study found ginger capsules to be effective at reducing nausea and vomiting after surgery.

Interested in trying ginger for nausea relief? It is available as ginger tea, ginger capsules/tablets, chewable ginger candies, and fresh or dried ginger. There are no official recommendations about proper dosage. Most studies typically use doses of 500 to 1,500 milligrams (mg) per day. Most adults may tolerate up to 4,000 mg of ginger per day, but you don’t need to eat that much. 

How Does Peppermint Help With Nausea?

The research on peppermint for nausea relief is more limited than ginger. Existing research focuses on peppermint’s ability to help relieve digestive-related symptoms. Menthol and menthone, two compounds in peppermint, exhibit antispasmodic effects on the digestive tract. That process may help relax the muscles of the stomach and intestines, which alleviate nausea that results from gas, bloating, or cramping. Peppermint may help by:

• Reducing feelings of bloating or fullness
• Providing a calming, cooling sensory effect
• Soothing muscles in the digestive tract
• Helping to block serotonin-related signals in the gut that trigger vomiting and nausea

A recent review observed the effects of inhaling peppermint oil’s aroma for postoperative nausea, in pregnancy, and during chemotherapy. Researchers noticed small improvements in nausea across all three groups, but the studies were small and used peppermint in different ways. However, another study found both ginger and peppermint essential oils to be effective at relieving nausea post-surgery. 

When One May Work Better Than The Other

As we’ve discussed, both ginger and peppermint can help ease nausea symptoms, but one may work better depending on the situation. Consider the following:

• Peppermint may be more helpful when nausea stems from gas, indigestion, or bloating.
• Ginger may work better for motion sickness, pregnancy-related nausea, and medication-related nausea.
• Peppermint’s cooling flavor may feel soothing if you are sensitive to strong flavors or smells.
• Ginger’s spicy, warming taste may be too strong for some people, especially when they are nauseous.
• Some people tolerate peppermint better, especially if ginger causes an upset stomach or heartburn.
• A lot of people find that ginger works better and has a long-lasting effect for nausea relief.

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Some of you are familiar with goji berries as antioxidant superstars, understanding their role in traditional Chinese medicine (TCM). Others only know goji berries to be toppings for acai bowls. These small, oval berries are similar in size to raisins, only they are bright red in color and have a slight tart taste with a subtle, herbal note. 

What Are Goji Berries?

Most commonly sold dried, goji berries can also be found in juices, powders, or teas. They have a long history of use in traditional medicine, particularly in remedies for eyesight, circulation, and liver protection. Recent research indicates that they have valuable compounds and nutrients that enhance or aid immune function. A five-tablespoon serving of dried goji berries exhibits the following nutritional profile:

• Calories: 98
• Fat: 0.1 gram (g)
• Protein: 4 g
• Sugar: 12.8 g
• Carbs: 21.6 g
• Vitamin C: 15% of the daily value (DV)
• Vitamin A: 250% of the DV
• Iron: 11% of the DV
• Calcium: 10% of the DV
• Potassium: 24% of the DV
• Zinc: 18% of the DV

What makes goji berries special is that they are great sources of iron, fiber, and vitamins A and C. Iron is involved with the transportation of oxygen and the production of healthy red blood cells. Vitamins A and C play integral roles in immune function, acting as antioxidants in the body. They may also help reduce inflammation and encourage collagen production.

How Goji Berries Support Immune Function

Goji berries contain zeaxanthin, beta-carotene, vitaminC, and polyphenols, all of which work to neutralize free radicals that may damage immune cells. They also work to protect white blood cells so they can function optimally. Research indicates that goji berries contain unique polysaccharides that stimulate immune cells. In fact, one of the most studied compounds in goji berries is Lyceum barbarum polysaccharides (LPBs). The research indicates that LPBs may enhance natural killer (NK) cell activity and support T-cell and b-cell function, both of which are essential to adaptive immunity. They may also activate macrophages, which are cells that engulf pathogens. 

Enhancing immune function does not just mean supplying the body with antioxidants and vitamin C. A strong immune system is about balance, just like gut health. The compounds in goji berries work to regulate inflammatory cytokines. Additionally, goji berries provide key micronutrients for immune cell production. Zinc is essential for cell development and signaling, iron supports oxygen delivery, and selenium works to regulate immune responses. These nutrients may also support immune resilience, helping to counter stress-related immune suppression. 

What Goji Berries Don’t Do

This is an important reality check, especially after listing the benefits of goji berries. They cannot cure or prevent infections. Goji berries are not replacements for sleep or proper nutrition. The benefits are supportive and cumulative, not immediate or dramatic. They are little immune system maintenance workers and should not be viewed as energy medications. 

Homemade Goji Berry Syrup

Ingredients:

• 3.5 cups filtered water
• 2/3 cup dried goji berries
• 1 tablespoon turmeric powder
• 1 lemon, halved
• 2 tablespoons ginger root, peeled and grated
• 3 cinnamon sticks
• 1 cup raw honey
• 1 drop each: ginger essential oil and lemon essential oil

Instructions:

• Pour the water into a medium saucepan and add the goji berries, turmeric, lemon halves, ginger, and cinnamon sticks. 
• Bring the liquid to a boil and the cover, reducing the heat to simmer for 30 minutes, stirring occasionally. 
• Remove the pan from the heat and let it cool for 10 minutes. Pour the liquid through a strainer into a glass bowl. Get rid of the cinnamon sticks, lemon halves, and ginger. Pour the strained liquid into a blender, add the honey, and blend for 10 seconds.
• Pour the syrup into a pint-sized mason jar or glass bottle of some kind, add the essential oils, and screw on the top. Store in the fridge and take daily for immune-boosting benefits. 
• Serving size is one teaspoon for kids and one tablespoon for adults.

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A recent, well-designed study suggests that the ketogenic (keto) diet may offer modest, yet statistically significant, improvements in treatment-resistant depression. According to research, one in three patients with depression do not respond fully to antidepressants. At the same time, there has been a growing interest in whether diet, particularly the keto diet can assist with mental health struggles. 

What Is The Keto Diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This eating pattern involves severely cutting the intake of carbohydrates, while dramatically increasing fat intake. By eating this way, you can switch the body into a state of ketosis, which is a metabolic state in which it burns fat for fuel instead of carbs. This type of diet has existed since the 1920s, when it was developed as an innovative approach for children seeking to support neurological health. 

In recent years, health experts have continued to find more health benefits of the keto diet, some of which benefit the brain, heart, digestive system, and so on. Some studies confirm that the keto diet may help control appetite, support healthy metabolism, and promote sustained energy levels. The first benefit, and some would say the driving force to continue the diet, that people notice is weight loss. 

Health experts say that there has been a lack of high-quality research about the depression-fighting effects of the keto diet. That is why researchers wanted to conduct this new study. They wanted to see if there was a benefit to eating keto and experiencing reduced symptoms of depression. Continue reading to learn what the research found. 

Real But Modest Benefits From Eating Keto

The study followed 88 participants with an average age of 42. All of them were diagnosed with treatment-resistant depression. Researchers randomly assigned participants to follow one of two diets for a total of six weeks. One group ate prepared foods that followed a keto diet with 30 grams of carbs per day. The other controlled group followed a plant-forward eating pattern. 

Researchers tracked scores using the PHQ-9 Score, which is a zero to 27 point scale used by doctors to measure the severity of depression. They took measurements at the start of the study, after six weeks on the diet, and after 12 weeks. By the end of the trial, participants following the keto diet had a 10.5-point drop in their PHQ-9 Score, while the plant-forward diet group had an 8.3 drop. 

Why Could The Keto Diet Help Fight Depression?

The keto diet supports the production of ketones, which are chemical compounds that the body produces from fat when there isn’t enough glucose to burn for energy. Ketones may impact several pathways in the body, most of which are linked to mood disorders. Researchers believe that the ketones may spark a series of changes that are both neuroprotective and anti-inflammatory. 

People who follow the keto diet tend to feel good when they keep their body in ketosis. In doing so, they tend to find a community of keto enthusiasts striving to maintain that goal as well. You build a community, if you will, engaging in activities and dietary habits that provide purpose, pleasure, and socialization, all of which are core treatments for depression. This is why study authors believe there are several potential explanations for the keto diet’s impact on depression. Unfortunately, none of them are certain at this point. Some research indicates that the change in gut microbiome, metabolism, or inflammation may influence mood, but more research is necessary. 

Should You Go Keto To Fight Depression?

At this time, it is too early to prescribe the keto diet for treatment-resistant depression. It’s not a simple intervention because there is a lot that goes into following the keto diet. Trying the keto diet to reduce symptoms of depression is not something psychiatrists recommend because it is too early to know long-term safety and who is most likely to benefit. If you are considering dietary changes for improving mental health, discuss with your doctor or a mental health professional.

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