There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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What is one fruit that epitomizes summer? Watermelon, of course! There’s nothing quite like biting into a juicy piece of watermelon on a hot summer day. Not only is it refreshing and hydrating, but it is also good for your health, especially your heart. According to research, watermelon may increase overall nutrient intake and diet quality. In fact, studies confirm that people who eat watermelon have a higher intake of vitamin A, vitamin C, potassium, magnesium, lycopene, fiber, and other carotenoids. 

Research from 2025 found that watermelon may exhibit cardioprotective properties. That aligns with research from 2022, which found that watermelon may help lower blood pressure. Watermelon makes for a great addition to a healthy diet because it provides lycopene, citrulline, and potassium, all of which may aid your blood pressure-lowering efforts. These nutrients may also enhance blood flow and improve other aspects of heart health. 

Heart-Healthy Benefits Of Watermelon

A 2025 narrative review suggests that watermelon is rich in L-citrulline, an amino acid that may lower blood pressure and aid heart health. The review does not say that the exact cardiovascular benefits of L-citrulline are not clear, though. Even still, researchers note consuming watermelon may help people manage and prevent cardiovascular disease. 

Researchers have found watermelon’s impact on blood vessel health to appear beneficial overall. They attribute this to the compounds in watermelon that interact with nitric oxide production. Research from 2022 revealed that L-citrulline can help lower blood pressure and reduce arterial stiffness. That was especially evident in people with cardiometabolic risk factors, such as traits and lifestyle behaviors that increase the risk of developing cardiovascular disease and type 2 diabetes. 

Watermelon Nutrition Facts

Dietitians note that watermelon is very high in water, making it an excellent fruit to contribute to your hydration efforts. It is also a nearly fat-free source of essential vitamins and minerals. The nutrients in one cup of raw watermelon is as follows:

• Calories: 46
• Fat: 0.2 grams (g)
• Sodium: 1.5 milligrams (mg)
• Fiber: 0.6 g
• Carbohydrates: 11.5 g
• Sugars: 9.4 g
• Protein: 0.9 g
• Vitamin A: 42.6 micrograms (mcg)
• Vitamin C: 12.3 mg
• Lycopene: 6,890 mcg

Tips For Adding Watermelon To Your Diet

The easiest way to enjoy a watermelon is to enjoy it raw. Cut yourself a few slices and enjoy it chilled. Eating watermelon as a healthy snack is not the only way to enjoy it. Because watermelons are so plentiful during the summer months, get creative with them. You can blend watermelon into smoothies, add it to salads (with mint, cucumber, or basil), make a watermelon gazpacho, or make homemade ice pops. You can even make your own watermelon sorbet!

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Don’t let your skin go another week without lathering it with this honeysuckle whipped body butter. It is creamy, anti-inflammatory, and highly moisturizing for the skin. Unlike store bought skin care products, this homemade body butter does not contain synthetic fragrances, harsh preservatives, or other chemicals that can harm or irritate the skin. Plus, making your own body butter is very easy and affordable, especially compared to store bought products of a lesser quality. 

What Is Honeysuckle?

Beloved for its aroma, honeysuckle is a very versatile plant regarded for its medicinal properties. The flower is a staple in Traditional Chinese Medicine (TCM) because of its anti-viral, cooling, and antibacterial properties. TCM practitioners believe that honeysuckle clears “wind-heat,” “toxic-heat,” and “damp-heat,” or combinations of those three. When applied topically to the skin, it helps to cool and soothe irritated skin, especially rashes and eczema flare-ups. 

Studies confirm that Japanese honeysuckle flower buds exhibit anti-cancer properties, in addition to cryoprotective, antioxidant, and antimicrobial properties. A 2015 study deemed honeysuckle to be “a plant of phytopharmaceutical importance.” The study identified a large number of flavonoids, alkaloids, phenolic acids, and terpenes in the plant. 

Honeysuckle is naturally rich skin-enhancing vitamins and nutrients, which may help enhance complexion. Let’s take a look at some of the benefits of honeysuckle. 

Sun Damage

Honeysuckle is naturally rich in saponins and flavonoids, which help protect the skin against free radicals that can accelerate aging and skin damage. If you spend a lot of time in the sun, make sure you use a moisturizer or sunscreen that contains honeysuckle or honeysuckle extract. It will help keep your skin safe from damaging UV rays and prevent damage by too much sun exposure. That said, honeysuckle will not prevent your skin from sunburn, nor will it stave off skin cancer. 

Eczema And Rosacea

Due to honeysuckle’s anti-inflammatory properties, it may help calm skin conditions like eczema and rosacea. Honeysuckle is very soothing to the skin and may help curb itchiness. Researchers note that Japanese honeysuckle extract is best for relieving any sort of skin irritation. 

Rashes

A rash is a body’s reaction to inflammation. That is why people use anti-inflammatory products to get rid of rashes. Because honeysuckle is naturally rich in anti-inflammatory properties, it is an excellent option to treat rashes and poison ivy encounters. Honeysuckle is also very gentle, making it a great option for people with sensitive skin. If you have honeysuckle extract leftover after applying it to your rash, you can add a few drops to a bath and soak in it for about 20 minutes to soothe the skin, or even sore joints and muscles. 

Grime

Honeysuckle exhibits antibacterial activity, so it may help cleanse or tone the skin. For this reason, it is gradually making its way into more skincare products. It has not demonstrated abilities to fight acne, but its antibacterial and anti-inflammatory properties suggest that it may help clean pores and potentially prevent breakouts. 

Homemade Honeysuckle Whipped Body Butter

Ingredients For Honeysuckle-Infused Oil:

• Dried honeysuckle flowers
• Carrier oil of choice (such as jojoba oil, coconut oil, sweet almond oil, or olive oil)

Instructions For Honeysuckle-Infused Oil:

• Place dried honeysuckle flowers into a pint-size glass jar and fill with carrier oil of choice. Make sure the honeysuckle is completely covered in oil. 
• You have a couple options to infuse the oil. The slow infusion method involves screwing the lid on that glass jar with oil and honeysuckle and storing it in a dark place for four to six weeks. Shake the jar every once in a while. 
• You can also place the jar in a sunny window for a few weeks to infuse the oil. 
• The quick double boiler method involves placing that jar in a saucepan with a couple inches of water in it and keeping it over a low simmer for about two hours. 
• Once you finish the infusion method, strain the oil through a fine mesh sieve or cheesecloth and keep in a glass jar, discarding the honeysuckle flowers. 

Ingredients For Honeysuckle Whipped Body Butter:

• 2/3 cup honeysuckle-infused oil
• 2 tablespoons beeswax
• 1/3 cup shea butter
• 1/2 teaspoon vitamin E oil

Instructions For Honeysuckle Whipped Body Butter:

• Pour the infused oil into the top of a double boiler over low heat, and then add the beeswax and shea butter. Stir until melted. 
• Remove from heat and allow the mixture to cool for about 10 minutes. Place the bowl with the mixture in it inside the fridge to cool for an hour, or until the mixture is completely solidified. 
• Remove from the fridge and add the vitamin E oil. Use an electric hand mixer to whip the mixture for about three to five minutes, or until it becomes nice and fluffy. 
• Spoon the whipped body butter into small glass jars and screw on the lids. To keep the body butter fresh, store it in the fridge and it will keep for up to one year.

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Forget the excess sodium, added sugars, and other preservatives in store bought dips and spreads. This creamy raw zucchini spread is the perfect way to enjoy rich, comforting flavor while nourishing the body with wholesome plant-based ingredients. Raw zucchini creates a smooth, velvety base that is both hydrating and low in calories, while raw cashews add a satisfying creaminess without the need for dairy, or even tahini. Bright lemon juice, garlic, and nutritional yeast bring depth and zest and subtle cheesiness to every bite, making this zucchini spread a delicious addition to your arsenal of dips and spreads.

Not only do the ingredients in this recipe offer impressive flavor, but they also have a long list of health benefits, according to research studies. Zucchini contains antioxidants such as lutein, zeaxanthin, and beta-carotene, which may help support cellular health and reduce oxidative stress. Its high water and fiber content may also support healthy digestion and satiety. Regarding cashews, research suggests that regularly consuming nuts (like cashews) may help support heart health and healthy cholesterol levels, due to their beneficial unsaturated fats and mineral content.

Garlic and lemon juice further enhance the wellness benefits of this addictive spread. Garlic has long been valued for its potential immune-supporting and anti-inflammatory properties, while lemon juice provides vitamin C and a refreshing citrus flavor that brightens the entire recipe. Nutritional yeast contributes a naturally cheesy flavor along with essential vitamins and minerals. In fact, it is a prominent dietary source of vitamin B12 for people following plant-based diets. Whether you are cleansing, resetting, or simply looking for a nourishing raw vegan recipe, this zucchini spread delivers both taste and nutrition in every bite.

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Asparagus is a popular green vegetable, but it also comes in white and purple varieties. It is used around the world in dishes like stir-fries, pastas, frittatas, salads, and so many others. Enjoy it raw or cooked and enjoy its unique nutritional profile, which includes vitamins A, C, E, and K, folate, potassium, phosphorus, fiber, and protein. So is it good for you? According to researchers, it offers beneficial antioxidants, vitamins, and minerals that support overall wellness. 

What Is Asparagus? 

Asparagus belongs to the lily plant family, and there are over 300 species grown worldwide. Asparagus is native to most of Europe, Western Asia, and Northern Africa. Historians found that it was first cultivated over 2,500 years ago in Greece. In Greek, the word for asparagus translates to “shoot” or “stalk.” 

Although there are three main varieties of asparagus, the most common one is green. White asparagus is more delicate and harder to harvest, while purple asparagus is smaller and mildly fruity in flavor. Continue reading to learn about more health benefits of asparagus. 

Great Source Of Antioxidants

Antioxidants work to protect the body’s cells from damaging free radicals and oxidative stress. Research shows that oxidative stress contributes to the development of many diseases, including cancer, and chronic inflammation. Similar to other green vegetables, asparagus is rich in vitamin E, vitamin C, glutathione, and other flavonoids and polyphenols. It is especially high in isorhamnetin, kaempferol, and quercetin. A handful of test-tube and animal studies found that those compounds are integral for disease prevention. Health experts believe that glutathione helps to slow the aging process and protect the skin from damaging pollutants. 

Encourages A Healthy Pregnancy

Asparagus contains a significant amount of folate, which is a vital nutrient for healthy pregnancy. Folate works to decrease the risk of neural-tube defects in fetuses, making it essential for women to consume enough of it. It works alongside vitamins B12 and C to help the body break down, use, and create new proteins. Folate also aids the formation of red blood cells and helps the body produce DNA, which is the building block of the human body. 

Great Source Of Vitamin K 

Vitamin K is the body’s primary blood clotting vitamin, but that’s not all it’s good for. Many studies have found that vitamin K works to improve bone health because it works with vitamin D to aid bone mineralization, tissue renewal, and cell growth. Various studies confirm that vitamin K not only increases bone mineral density in osteoporotic people, but also reduces fracture rates. Additionally, vitamin K plays a crucial role in supporting heart health, preventing arteries from hardening and keeping calcium out of artery linings and the bodily tissues. 

May Help Lower Blood Sugar

Several animal studies found that asparagus extract was able to lower blood sugar in diabetic rats. Those studies also showed similar effectiveness to glibenclamide, a medication to help manage type 2 diabetes. Other studies found that asparagus extracts were effective at lowering blood sugar and improving insulin levels in diabetic rats by reducing cholesterol, glucose, and oxidative stress. More research is necessary in humans to see if asparagus can help lower blood sugar levels. 

May Help Fight Cancer

Asparagus may be of special interest to men because the extracts derived from it may help protect against prostate cancer. Some studies suggest that one extract of asparagus exhibits selective cytotoxicity on cancer cells, but not on non-cancerous cells. The compound glutathione works to destroy carcinogens, and researchers believe that glutathione levels in cells can help determine longevity. Glutathione also plays a role in enhancing immune function and reducing persistent inflammation. 

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We are big smoothie people. They are so easy to make and have seemingly endless possibilities. You can make a simple green smoothie with spinach, banana, pineapple, strawberries, and water, or you can make one that is slightly more unique, such as this recipe. We love to include blueberries in smoothies because they are naturally rich in antioxidants and low in sugar. They mix well with a variety of ingredients and have a strong flavor that can overpower less traditional smoothie ingredients, such as avocado.

Don’t worry, your smoothie will not taste like guacamole. In fact, you won’t even know the avocado is in your smoothie, but you will reap the healthy fats, potassium, magnesium, and other vitamins and minerals that it provides. Banana adds creaminess and natural sugars that pair beautifully with the antioxidant-rich blueberries. The homemade almond milk brings a subtle nutty flavor and contributes to the creamy consistency. Not a fan of almond milk? No problem! You can switch it out for water or another homemade nut or seed milk of your choice.

Avocado is not the only ingredient bringing healthy fats to the party in this smoothie recipe. We cannot forget about hemp seeds, which add a hefty amount of omega-3s and protein. Hemp seeds are also a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. That makes hemp seeds an excellent plant-based protein source.

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The graviola fruit, or soursop, is a tasty fruit that’s popular for its refreshing flavor and impressive health benefits. It offers a lot of fiber and vitamin C with few calories and has gained popularity as a remedy for various viruses. Some believe that it aids with pain relief and may even prevent certain types of cancer. Does the research back the hype? Continue reading to find out. 

What Is Soursop?

It is a fruit with a prickly green exterior and bright white flesh that has a creamy texture. Many compare the vibrant flavor to pineapple or strawberry. Typically eaten raw, soursop contains large black seeds that you must avoid. The fruits can be quite large, so it’s best to divide a single fruit into several portions. A typical 100-gram (g) serving of raw soursop exhibits the following nutritional profile: 

• Calories: 66
• Carbohydrates: 16.8 g
• Protein: 1 g
• Fiber: 3.3 g
• Vitamin C: 34% of the recommended daily intake (RDI)
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI
• Potassium: 8% of the RDI

In addition to the above nutritional profile, soursop also contains small amounts of niacin, folate, iron, and riboflavin. Many parts of the fruit, including the leaves, stems, and fruit, have been used for their medicinal properties. Some animal and test-tube studies found that it may reduce inflammation and slow the growth of certain cancers. 

Anti-Inflammatory Activity

A 2010 rodent study found that soursop was able to block pain receptors and reduced inflammation in rats. A 2014 rodent study noted that soup soursop’s anti-inflammatory properties may be useful in relieving pain. Although research is currently limited to animal studies, these findings may open the door for future treatment in humans. In fact, one study found that soursop helped lower inflammatory markers associated with arthritis. 

Helps Fight Bacteria

In one test-tube study, soursop extract worked to fight off the bacteria responsible for staph and cholera infections. Another test-test-tube study used soursop extracts of varying concentrations on different types of bacteria responsible for oral diseases. According to the results, soursop effectively killed off multiple types of bacteria, including the strains that cause gingivitis and tooth decay. 

May Regulate Blood Sugar

One study, which included diabetic rats, received soursop extract injections for two weeks. The rats that received the injections had blood sugar levels five times lower than the untreated groups. In another study involving diabetic rats that received soursop extract injections, the results indicated a near 75% reduction in blood sugar. Although more research is necessary in humans, these findings in animal studies suggest that soursop may benefit people with diabetes. However, those people must also pair soursop consumption with a healthy diet and active lifestyle. 

May Help Kill Cancer Cells

Although this is an exciting claim, it’s worth noting that most research is currently limited to test-tube studies. For example, one test-tube study used soursop extract to treat breast cancer cells. The extract was able to reduce tumor size, enhance immune activity, and kill off cancer cells. Another test-tube study examined soursop extract’s effects on leukemia cells. The results indicated that soursop extract stopped the growth and formation of leukemia cells. 

Antioxidants Galore!

Most of soursop’s health benefits stem from the fruit’s inherent antioxidant compounds. Antioxidants work to neutralize free radicals, which if left unchecked can contribute to oxidative stress. According to several studies, antioxidants may play a role in reducing the risk of heart disease, cancer, diabetes, and other health conditions. One test-tube study measured soursop’s antioxidants and showed how they prevented damage to human cells. Soursop also contains plant compounds, including luteolin, tangeretin, and quercetin, all of which are beneficial to humans. 

May Lower Blood Pressure

Historically, different cultures used soursop as a folk remedy to lower blood pressure levels. If your blood pressure is unmanaged, your risk of heart disease and stroke is heightened. A 2012 animal study used soursop on rats with high blood pressure and found that it helped lower blood pressure. Researchers noted that soursop exhibited hypotensive abilities due to its effect on calcium ions.

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A vibrant beet berry smoothie with orange and homemade almond milk is a nourishing fusion of earthy vitality and naturally sweet, sun-ripened fruits. Beets have a raw, somewhat grounding essence, which pairs beautifully with the bright, tangy notes of the raspberries and orange. As always, banana brings a smooth, mellow sweetness that ties everything together, and makes for a creamy consistency. With unsweetened, homemade almond milk as the base, the texture of this smoothie is light yet satisfying, clean on the palate and slightly earthy up front, but it finishes with a refreshing citrus-berry twist.

This smoothie isn’t just something you you call “healthy,” rather; it has real benefits for your entire body. Beets are naturally rich in nitrates, which the body converts into nitric oxide, a compound that helps relax and widen blood vessels. This ultimately improves circulation and helps lower blood pressure within hours, according to some studies. That same mechanism can also improve the delivery of oxygen throughout the body, helping your muscles use less oxygen during activity. Researchers encourage people to consume beets to help enhance endurance and stamina. Raspberries bring lot fiber to the party (around 8 grams per cup), in addition to antioxidants like anthocyanins and vitamin C. These compounds work to reduce oxidative stress and support metabolic and brain health.

Those are the standout ingredients, but we cannot forget about the supporting cast working behind the scenes to encourage total wellness. Like raspberries, orange provides vitamin C, which plays a direct role in immune function and collagen production for skin health. Bananas offer potassium, an essential electrolyte that works to regulate fluid balance, nerve signals, and muscle contractions. This smoothie isn’t just a refreshing breakfast option; rather it is a true health bomb!

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If you are looking to support the health of your skin, joints, and hair, you will need collagen. Many people purchase collagen powders or supplements and add them to their teas, coffees, smoothies, and more. Although collagen products are incredibly popular, most people are unaware of what collagen does and how they can preserve it. 

What Is Collagen?

Collagen is the most abundant structural protein in animals. A structural protein makes up the structure or framework of both cells and tissues. There are 28 types of collagen, but type 1 collagen accounts for nearly 90% of all collagen in the human body. Collagen is mostly composed of the amino acids proline, glycine, and hydroxyproline. These amino acids form strands that make up the triple-helix structure characteristic of collagen.

The body naturally produces collagen, but collagen production starts to decline some time during your twenties at a rate of about 1% per year. UV exposure, inflammatory diets, lack of sleep, harsh products, and stress can exacerbate this decline. For this reason, many dermatologists encourage a skin care routine that helps preserve collagen. Use vitamin C serum, experiment with retinol if the skin can tolerate it, and wear sunscreen if you go outside. 

Although there are things you can do to help protect collagen, one of the best ways to care for it is through a healthy diet. The food you eat can influence collagen production. Certain foods, especially those with antioxidants, can help protect the skin from free radicals and support the skin barrier. Continue reading to learn about five antioxidants that help keep the skin firm.

Astaxanthin

Astaxanthin is a carotenoid phytonutrient and powerful antioxidant that has demonstrated an ability to protect skin cells. Other studies confirm that astaxanthin can help preserve the collagen layer because it has impressive photo protective and anti-inflammatory properties. Researchers note that astaxanthin’s free radical fighting powers are five times more powerful than beta-carotene. It’s about 6,000 times more potent than vitamin C! Although vitamin C, which we will get to next, is a powerful antioxidant, it should not be the only one you rely on to encourage collagen production.

Vitamin C

You cannot talk about the skin without having vitamin C in the conversation. Vitamin C is a cofactor in the collagen production process. The skin’s fibroblasts rely on vitamin C to synthesize collagen. According to many studies, fibroblasts cannot effectively make collagen when vitamin C levels are low. Vitamin C works to stabilize the collagen molecule and preserve existing collagen by neutralizing free radicals. For this reason, researchers believe that ingesting vitamin C is the best way to support overall skin health. 

Blood Orange Extract

Blood orange is not in season all year, but it’s very popular during the winter months. What is even more popular, especially in the world of skin care, is blood orange extract. It contains numerous antioxidants, including anthocyanins and flavanones, vitamin C, and hydroxycinnamic acids, which are non-flavonoid phenols. That means that you get all of the benefits of those compounds in one extract. Due to the antioxidant power of blood orange extract, it helps reduce oxidative stress, which causes collagen breakdown. A 100-milligram dose of blood orange extract is effective at reducing proinflammatory levels of cytokine TNF-a in the body. Additionally, one study found that it was able to improve skin elasticity by 5.9% in just 14 days, and 13.9% in 56 days. 

Vitamin E

Vitamin E is an oil-soluble antioxidant that helps support vitamin C inside the body. Vitamins C and E have a synergistic relationship, with one study confirming that vitamin E increased vitamin C’s efficacy eightfold. On top of that, vitamin C regenerates vitamin E after vitamin E scavenges for free radicals in the body. Finally, vitamin E can help protect against collagen cross-linking, a process during which collagen becomes hard and stiff. That process can cause the skin to appear hard and stiff, and it contributes to accelerated aging. 

Polyphenols

Polyphenols are plant compounds that are types of antioxidants commonly found in fruits and vegetables. According to research, polyphenols can help boost digestion, improve brain function, and protect against several chronic diseases. Additionally, polyphenols have proven effective at helping the skin manage UV exposure. That is particularly important because UV damage is one of the leading causes of collagen breakdown. Although sunscreen is the most effective way to protect the skin, eating more foods rich in polyphenols will help that process.

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