Autumn seems to arrive before summer is over. It’s almost as if people cannot wait to decorate with fall foliage and cinnamon-scented pine cones. Pumpkin-spiced everything appears and people are in full fall mode, dressing in beanies and scarves even if the weather is perfect for beach days. 

As most people learned from the COVID-19 pandemic, caring for overall health and optimizing immune function is of the utmost importance. With schools back in session, it’s more important than ever to maintain immune health. When the immune system operates at peak efficiency, it’s able to combat germs, viruses, or bacteria before they actually wreak havoc on the body. This can ultimately reduce the duration of illness or even fend off harsh symptoms.

For many people, it’s second nature to reach for vitamin C tablets, electrolyte powders, or other synthetics to enhance immune function. The average person doesn’t reach for fruits, vegetables, and herbs to keep the immune system in tip-top shape. Fall offers many beneficial produce items that improve immunity, and you can learn about them below. 

Pomegranates

One of fall’s best and most flavorful produce items, the pomegranate exhibits numerous health benefits. The Ancient Egyptians used pomegranates to treat infections, and incorporated them into other healing practices. According to several studies, the antioxidants in pomegranates help the body fight back against numerous viruses. Pomegranates are also rich sources of vitamin C, which boosts antibody production in immunity development.

Sweet Potatoes

The sweet potato, or yam, is a classic fall favorite that is a rich source of vitamins A & C. Sweet potatoes happen to be one of the best natural sources of beta-carotene, which is a plant-based compound that the body converts to vitamin A. Vitamin A is an essential component of a healthy immune system. It helps to maintain mucous membranes in the gut, where the body is exposed to potential disease-causing pathogens. By promoting optimal gut health, vitamin A contributes to a healthier immune system.

Garlic

It’s hard to think of garlic as a seasonal produce item because it’s available throughout the year. Garlic happens to be one of the most common ingredients in global cuisine. Several studies found that raw garlic may significantly reduce blood pressure. Raw garlic also exhibits antibiotic and anti-fungal properties that may help combat viruses and bacteria. Processing destroys all of garlic’s health benefits, so using garlic powder or pre-minced garlic won’t benefit the body.

Grapes

Fresh grapes contain over 1,600 natural plant compounds, including a mixture of polyphenols and antioxidants. Both of these groups have proven their ability to protect cells from harmful pathogens. Grapes are also rich in resveratrol, which is a polyphenol that positively influences the immune system. One cup of raw grapes also satisfies 25% of the recommended daily intake of vitamin C, and supplies the body with 2.5 ounces of water. 

Pumpkins

Just like sweet potatoes, pumpkins are excellent sources of beta-carotene, which the body converts to vitamin A. Several studies found that vitamin A strengthens the immune system to help combat infections. Researchers found that people who have low levels of vitamin A or vitamin A deficiency tend to have weaker immune systems. Additionally, pumpkins contain a high amount of vitamin C, which works to increase white blood cell production. More white blood cells encourage immune cells to work more efficiently, healing wounds faster. 

Apples

There are so many apple varieties that arrive during fall. From Honeycrisp and Pink Lady to Jonagold and Granny Smith varieties, there’s no shortage of apples during fall. According to a 2015 stud y, people who consumed one apple daily used fewer prescription medications. Regularly consumption of apples supplies the body with lots of fiber, which can help reduce inflammation that’s common during infections. Additionally, apples contain khellin, which is a flavonoid that helps to open up airways and reduce respiratory symptoms, especially in asthma patients. 

There are other beneficial produce items to explore during fall, especially right before winter arrives. Keep your eyes out for the arrival of citrus fruits, which offer lots of vitamin C. Tangerines, blood oranges, lemons, key limes, grapefruit, and many other orange varieties are excellent immune-boosting fruits. Still need a little immunity boost? Consider the Dherbs Immune Booster Kit to help boost immune function.

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

Still need a little help encouraging a bowel movement? Consider our Bowel Motion formula, which contains herbs designed to alleviate bloating and gas. It also stimulates peristalsis and helps maintain regular bowel movements.

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A salad doesn’t have to have a long list of ingredients in order for it to be delicious. This simple cucumber apple salad contains exactly what the name says: cucumbers and apples. Toss the apple and cucumber cubes with a simple apple cider vinegar dressing and you are in business. It’s a great, light summer salad that you can serve at room temperature or chilled. Although we used Granny Smith apples, feel free to use whichever apple variety you enjoy. If you prefer a juicier texture and sweeter flavor from your apple, consider using Fuji or Honeycrisp varieties. If you strive for contrasting colors, use Red Delicious or Pink Lady apples.

You can never go wrong with a good combination, and that is exactly the case for cucumbers and apple. Ideally, try to dice the apple and cucumber into the same size cubes for uniformity and ease of enjoyment. Plus, cutting them the same size will create even texture throughout the salad. Pour the dressing over the cucumber and apple cubes and let it sit for about 10 to 15 minutes, so that the flavors can get to know each other. That also gives the apples and cucumbers time to absorb the dressing, which is highly addictive and refreshing. We actually suggest that you keep all of the ingredients to this salad with you at all times because it

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Do you ever want to grab all of the gummy, colorful snacks that are marketed for children and eat them for yourself? Well, we cannot blame you, but you also do not need all of those artificial dyes, preservatives, and other processed ingredients. What if we told you that you could make similar fruit roll-ups to the ones you enjoyed as a child? In fact, you can make healthier versions of those without the added sugars, preservatives, and artificial ingredients!

How To Make Fruit Leather

Maybe you have some extra produce that you need to use up, or perhaps you need a healthy snack to satisfy your sweet tooth. Are you a parent that just wants your kids to enjoy healthy snacks? If any of those things apply to you, fruit leather is the answer. It is very easy to make and you can get creative with the flavors. Although a dehydrator is preferable to make fruit leather, you can also use your oven on the lowest setting. Just keep in mind that most ovens do not go as low as 115 degrees F, which is the temp at which dehydration is acceptable for raw vegans. Anything above that temperature renders the recipe cooked and no longer raw vegan. 

Let’s Get Down To The Basics

The only ingredients that you need to make your own fruit leather are ripe fruit and potentially fruit juice. Let’s go over the steps that you’ll need to take:

• Prep your fruit: Make sure that you wash your fruit, even the ones that you are going to peel. Peel any fruit with a skin and pit anything that has a central seed. Core any fruit with a large core and boil down anything that is very hard; your blender will do the rest of the work.
• Sweeteners: There is no need for added sweeteners for most fruit leather recipes. If you feel that the fruit is too tart on its own, you can add some pure maple syrup or raw agave nectar. Add one tablespoon at a time to the blender and taste until it is to your liking. Naturally sweeter fruits like apples and bananas can also be used to sweeten fruit leather. 
• Gather your tools: You will need a blender, parchment paper or silicone sheets, baking trays (for the oven method), dehydrator sheets for dehydrating, and scissors or a pizza cutter to cut the finished product into strips. 
• Preservation: You want the fruit leather to last, especially if you make a large batch. You can roll the fruit leather up and store in an airtight container in the fridge for up to two months. Store in the freezer for even longer by rolling the fruit leather in the parchment paper and keep in a sealed freezer bag. 

Success Tips

If you want your fruit leather to remain a lighter color that is similar to the color of the fruit, you can add fresh lemon juice while blending your fruit. This is a great step if you want to use lighter-colored fruit leathers that contain mango, guava, pineapple, peaches, or apples. Thicken your fruit mixture by adding banana or thin it out by adding a little water or fresh fruit juice. If using harder fruits, such as apples, consider boiling them first before adding them to the blender with your other ingredients. 

After you blend your mixture, spread the mixture on the baking sheet or dehydrator tray until it is about 1/8-1/4-inch thick. If you can see parchment paper through the puree, it is too thin. A good rule of thumb is to spread from the inside to the outside of the tray. The outside will cook quicker than the inside, so that spreading method will help you achieve an even layer. Ideally, use the back of a silicone spatula or spoon to achieve this thin, flat layer. 

When Is It Ready? 

The fruit leather is ready when it isn’t sticky and doesn’t indent when you press on it. It should not have the original shine it did when you put it in the oven or dehydrator. Once the fruit leather is fully dehydrated, it is very easy to peel off the parchment paper and you can easily cut it into strips, especially if parchment paper is underneath. Before you store the fruit leather, make sure it is completely dry to prevent condensation from accumulating in the container. Continue reading for a couple fruit leather recipes. 

Apple Cinnamon Fruit Leather

Get your snack on…raw vegan style! With these apple cinnamon fruit leather strips, you get the flavor and nutrition that you don’t get from packaged fruit leathers. Embrace the great combination of apples, cinnamon, and pears!

Click here to make the recipe. 

Mango Fruit Roll-Ups

Looking for a healthy snack to pack in your or your child’s lunch? This is super easy, healthy, affordable, and did we mention easy? Try it today!

Click here to make the recipe.

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You have probably come across a recipe (or 10) that you absolutely love, but you are missing one or two ingredients. Maybe the recipe has a less-than-optimal ingredient, so you go on the hunt for a healthier substitute. Typically, that unhealthy ingredient is vegetable oil, but most people don’t know that that is even unhealthy. 

Why is it that so many people consider vegetable oil a healthy ingredient? Well, many people see words like “cholesterol-free” or “heart healthy” on the label. Unfortunately, vegetable oil tends to be highly processed and lacking in nutrients. On the other side of the coin, it is highly versatile, which is why you see it as an ingredient in salad dressings, baked goods, or general cooking recipes. 

Unlike actual vegetables, vegetable oils are not nutrient-dense whole foods. Canola, corn, soy, sunflower, and safflower oils are highly inflammatory because they are rich in pro-inflammatory omega-6 fatty acids. Omega-6s are not as chemically stable as other fats and they break down easily when exposed to light, heat, or oxygen. By the time these vegetable oils make it to your kitchen, the omega-6s have already been oxidized, and oxidized fats contribute to inflammation in the body. 

The Best Substitutes For Vegetable Oil For Salad Dressings

Make your salad dressings taste better and skip the extra additives and fillers when you replace vegetable oils with healthier options. You need a quality oil to pair with an acidic component, such as vinegar or lemon juice, for a great salad dressing. The following oils not only add better flavor to your dressings, but they also offer more health benefits. 

Pumpkin Seed Oil

Pumpkin seed oil exhibits a slightly nutty flavor profile, which is reminiscent of walnut or hazelnut oils. That makes it an excellent choice for salads, but you can also incorporate it into dessert recipes. Pumpkin seed oil also supports cardiovascular function. 

Flaxseed Oil

Need a boost of omega-3 fatty acids? Make flaxseed oil your next oil choice when making a salad dressing. Omega-3s have been linked to better brain and heart function! You can also use flaxseed oil as a topping for pasta dishes, but don’t incorporate it into the cooking process or it may impart an unpleasant flavor. 

The Best Substitutes For Vegetable Oil In Baked Goods

Need a healthier substitute for vegetable oil in your baking recipes? You don’t even have to use other oils! For example, you can use the following:

Applesauce

Applesauce is the way to go if you want to infuse your baked goods with more fiber and phytonutrients. This is a simple enough swap that works in everything from muffins to pancakes and beyond. Make sure to do your research about the ratio for how much applesauce to use when you sub it for vegetable oil. 

Mashed Bananas

Mashed bananas are not only great for banana bread, although they do make that bread 100% delicious. Bananas work as a vegetable substitute in almost any baked good and may help you reduce the sugar content in the recipe as well, due to their natural sweetness. Mashed bananas will add moisture to baked goods without vegetable oil, and the added fats may replace the need for excess sugar. 

The Best Substitutes For Vegetable Oil When Cooking

Vegetable oil is a neutral oil, meaning it doesn’t impart its flavor into whatever you are cooking. Other healthier oils, such as olive and avocado oils, may have stronger flavors that enhance what you’re cooking. 

Extra-Virgin Olive Oil

One of the most popular swaps for vegetable oil is extra-virgin olive oil (EVOO). Cold-pressed EVOO is the optimal choice and has powerful heart-healthy, anti-inflammatory effects. There is some debate about cooking with olive oil at high temperatures, so stick with low or medium temps for cold-pressed EVOO. 

Avocado Oil

Avocado oil is a great oil to cook with because it has a high smoke point. For this reason, you can use it with all sorts of dishes and preparations. Avocado oil also has high levels of lutein and oleic acid, both of which benefit heart and eye function. 

Sesame Oil

Typically used as a flavoring oil, sesame oil offers a unique nuttiness. In the right recipe, sesame oil can be a great replacement for vegetable oil. Just be mindful of the strong flavor. It can be a great oil to use on broccoli or green beans in the air fryer. Plus, it is naturally rich in an assortment of antioxidants.

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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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When you think of a crisp, freshly made juice, fennel is probably not the first ingredient that tops the ingredient list. Most people think of freshly squeezed orange juice or carrot, apple, beet juice. There are countless recipes, many of which are in our Smoothies and Juices recipe section, but we wanted to stray from the path well-traveled today and offer something new. This is a fantastic green juice recipe that has a mild anise flavor with the zing of fresh lemon and ginger, while the apple provides a lovely sweetness.

As a whole, this juice may help combat inflammation in the body. Fennel is naturally rich in valuable plant compounds, including quercetin, limonene, and chlorogenic acid, to name a few. Various studies indicate that that a diet rich in plant compounds such as these can help reduce the risk of chronic health conditions, including obesity, heart disease, and type 2 diabetes. Because fennel contains beta-carotene (another beneficial compound) and vitamin C, it may support collagen production and tissue repair. These two processes help maintain healthy looking skin, as well as mucus membranes that protect the respiratory tract.

While we could go on about the health benefits of fennel, it isn’t the only ingredient in this juice. You’ll thank us for that once you drink it! Green apples offer pectin, which has demonstrated an ability to lower LDL (bad) cholesterol levels. They also have a crisp flavor when compared to Red Delicious or Fuji apples. Lemon is packed with vitamin C and helps promote alkalinity within the body. Consider using a Meyer lemon for a sweetly tart flavor. Finally, ginger adds a lovely kick with numerous antioxidant and anti-inflammatory compounds. This is a juice you’ll grow to love; we’re certain of it!

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Today, we’re blending up a refreshing smoothie featuring sweet golden kiwis and crisp apples. This vibrant drink is packed with vitamins and a delicious burst of flavor, making it the perfect pick-me-up for any time of day.

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Cranberries are not only reserved for cranberry sauce on Thanksgiving. You can impart the sweet-tart cranberry flavor into myriad recipes! From snacks and appetizers to entrees, desserts, and more, cranberries find their way into unique fall and winter favorites. Since they are only available for a short while, get your hands on them to make some of the recipes in this article.

Cranberries primarily consist of carbs and fiber, but they are also 90% water. They are some of the best sources of antioxidants, which work to fight free radicals. The most common health benefit associated with cranberries is the fact that they may help prevent urinary tract infections (UTIs). A-type proanthocyanidins prevent the binding of E. coli in the bladder, a common first step in getting an infection. If you usually develop UTIs, you may want to incorporate fresh cranberries, or fresh cranberry juice, into your diet. This is an excellent proactive approach to living a healthier lifestyle. 

The same A-type proanthocyanidins, which only exist in cranberries, that reduce the risk of UTIs also reduce bad bacteria in the gut. More research is necessary, but preliminary research shows that cranberries promote optimal digestive health. Lastly, and then we will provide you with the recipes, the certain antioxidant compounds in cranberries may exhibit anti-cancer properties. Needless to say, cranberries are superfoods that deserve a featured spot in your diet. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Orange Vitamin C Smoothie

Not only is this a tangy, refreshing, and tasty creation, but it also packs a healthy dose of vitamin C, antioxidants, and other minerals.

Click here to make the recipe.

Cranberry Pistachio Energy Bites

These quick and easy-to-make energy bites are packed with great flavor and a ton of nutrients. The best part is you don’t have to bake them!

Click here to make the recipe.

Healthy Homemade Cranberry Sauce

This cranberry sauce is free of refined sugars and uses fresh cranberries! It’s citrusy, rich, vibrant and incredibly delicious.

Click here to make the recipe.

Spicy Cranberry Hummus

What are you making for your holiday meal? If you need a seasonal appetizer to start the meal off right, this cranberry hummus is the ticket!

Click here to make the recipe.

Red Cabbage And Carrot Cranberry Slaw

Delicious and easy to make, this red cabbage and carrot slaw contains dried cranberries, walnuts, and shredded apples.

Click here to make the recipe.

Cranberry, Apple, And Brussels Sprout Salad

A shaved Brussels sprout salad made with dried cranberries, apple, walnuts, and pomegranate salad embraces the best fall produce items.

Click here to make the recipe.

Kale Salad With Almonds, Cranberries, And Apples

Boost your nutrient intake by enjoying this raw vegan kale salad that’s perfectly balanced with apples, cranberries, and a tart vinaigrette.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

This salad combines some of fall’s tastiest flavors in one healthy bowl. The balsamic vinaigrette really elevates the butternut squash.

Click here to make the recipe.

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These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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