Found throughout the entire body, primarily in bones, muscles, and non-muscular soft tissue, magnesium is an essential mineral with many roles in the body. Even though it helps carry out many bodily functions, roughly 50% of people in the United States do not consume enough of it daily. Failure to consume enough in your daily diet can increase the risk of developing high blood pressure, osteoporosis, diabetes, and heart disease. 

Benefits Of Magnesium

Magnesium is part of a group of helper nutrients, including fiber, potassium, and antioxidants. These nutrients help protect blood vessels and work to improve insulin resistance. Magnesium also helps the body convert vitamin D into an active form that the body can use. It helps the kidneys and liver metabolize vitamin D. Being deficient in magnesium actually reduces the body’s ability to use vitamin D, which ultimately impacts calcium absorption. Magnesium also assists with:

• Energy production
• Muscle and nerve function
• Bone density
• DNA repair
• Protein synthesis
• Blood sugar control
• Blood pressure regulation

Although almonds contain a good amount of magnesium, among other minerals, there are other foods that offer more magnesium. Continue reading to learn more about them. 

Legumes And Pulses

Legumes and pulses include chickpeas, lentils, peas, beans, soybeans, peanuts, green peans, and snap peas. Most legumes and pulses have less magnesium per serving than almonds, but others provide more than double. As a quick note, the body absorbs about 30% to 40% of magnesium from food. Some foods, such as legumes and pulses, have molecules that make it harder for the body to absorb magnesium. Soak your legumes to increase magnesium absorption. Consider the following amounts from different legumes and pulses:

• Soybeans: 148 milligrams (mg) per cooked cup
• Lima beans: 126 mg per cooked cup
• Black beans: 120 mg per cooked cup
• Adzuki beans: 120 mg per cooked cup
• Edamame: 99.2 mg per cooked cup
• Navy beans: 96.5 mg per cooked cup

Chickpeas: 78.7 mg per cooked cup

Whole Grains

Providing fiber, vitamins, and minerals like magnesium, whole grains can be great additions to your diet. Whole grains, unlike refined grains, contain all three parts of the grain (bran, germ, and endosperm), which are removed from refined grains during processing. Milling reduces the magnesium content, which explains why white rice has about 20% of the magnesium that exists in brown rice. The following whole grains offer the most magnesium:

• Amaranth: 160 mg per cooked cup
• Teff: 126 mg per cooked cup
• Quinoa: 118 mg per cooked cup
• Brown rice: 85.8 mg per cooked cup
• Buckwheat groats: 85.7 mg per cooked cup

Leafy Greens And Vegetables

There are not too many vegetables that contain a lot of magnesium. Researchers agree that some leafy greens and select vegetables have more than almonds offer per serving. Green vegetables are highly versatile, as they can go into omelets, smoothies, salads, stir-fries, soups, or stews. Some great magnesium-rich vegetables include:

• Spinach: 157 mg per cooked cup
• Swiss chard: 150 mg per cooked cup
• Beet greens: 97.9 mg per cooked cup
• Acorn squash: 88.2 mg per cooked cup

Nuts And Seeds

Besides almonds, there are other nuts and seeds that offer good amounts of magnesium, in addition to zinc, selenium, and vitamin E. There are also nut butters and flours that contain magnesium. Use nut flours in place of standard all purpose flour to get more magnesium for your buck. And while most nuts and seeds contain some magnesium, the following ones provide more per serving than almonds do:

• Hemp seeds: 210 mg per one ounce
• Pumpkin seeds: 168 mg per one ounce
• Brazil nuts: 107 mg per one ounce
• Chia seeds: 95 mg per one ounce
• Pilinuts: 85.6 mg per one ounce
• Cashews: 82.8 mg per one ounce

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When you decide to make the switch to a vegan diet, it can feel like stepping into a whole new world. The ingredients may be unfamiliar and it’s common to face unexpected challenges. It’s also common to face way more chickpeas, greens, whole grains, and nuts than you ever thought you would. 

It can be tough to go vegan, especially if you are going it alone. That is especially true if you are the primary cook in the family and have to prepare other non-vegan foods for others. It’s possible for your family to react with confusion or even resentment, but it’s a commendable dietary change. That’s especially true if you make the shift for health reasons. Going vegan is not always about taking the moral high ground. 

All of that said, there are some common mistakes that people make when switching to the vegan diet. Continue reading to understand what to watch out for when you go vegan. We hope the information helps you during this major transition. 

Lacking Strong Motivation

Approaching the vegan diet like a new diet is actually a mistake. The reason that many people stick with their vegan diets for so long is because their motivation is rooted in values and ethics. Some people make the switch because they no longer want to support mass animal farming, which is perfectly understandable. Perhaps your motivation is to avoid certain illnesses that run in your family. Be it climate crisis, personal health, or the mistreatment of animals, find your reason and let that be your guiding light. 

Buying Foods Without Reading Ingredient Lists

There are many foods that seem vegan, but are actually not. For example, it’s possible for chips to have chicken powder or salad dressing to have milk powder or eggs. Some sugar may even be processed with bone char, which manufacturers use during the refining process to whiten sugar. Even non-dairy creamers can contain small amounts (less than 2%) of sodium caseinate, a milk-derived product. Do your research and always read ingredient labels to avoid slipping up on your new diet. 

Believing Food Is Healthy Just Because It’s Vegan

There are many unhealthy foods that are technically vegan, such as French fries, Oreos, some sour candies, faux meats, pasta, bread and more. Just because it is vegan doesn’t mean it is healthy. You could consider yourself a vegan if you only eat fries, pasta, and Beyond burgers. If you made the shift to veganism for health reasons, focus your efforts on balancing those unhealthy vegan foods with an abundance of fresh fruit, vegetables, whole grains, legumes, nuts, and seeds. Don’t let a food’s vegan label make you think that it is healthy!

Relying On Faux Meats

It is true that many fast food restaurants and other establishments have vegan burgers or options on their menus. If you are used to eating chicken and rice or meat and potatoes for dinner, it can be tricky to have veggie-centric meals all the time. Faux meats qualify as vegan, but they are lab-generated and full of processed ingredients. Sure, they can fill you up, but there are many problems with those foods. There is an abundance of incredibly delicious meal options that a vegan diet offers. Don’t be afraid to look at mealtime through a different lens. Get inspiration from social media or different websites and experiment!

Not Having Fun With Food

Do not fall into a rut of making the same thing over and over again just because you know it is vegan. You have to keep your taste buds interested, so treat cooking as a creative exercise. Experiment with different spices, explore different cuisines, and try new recipes. Going vegan is not about deprivation, but about discovery. If you avoid the common mistakes in this article, then you will find that your new lifestyle can be as joyful as it is nourishing. 

And if you need a little assistance with your dietary transition, consider our Going Vegan 20-day Challenge (click here for more information). It has nutrients that support your transition into veganism. It may be more helpful than you realize!

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“Eating vegan is expensive,” “veganism is just a fad,” and “vegan diets are unhealthy.” Do these statements sound familiar? The vegan diet is often misconstrued, especially with false claims and misinformation on the internet and social media. There is a lot of poorly researched content that is readily available, but there is also a lot of information detailing the benefits of veganism. You just have to filter what you read to get the real story. 

If you are going vegan, though, you may be a little hesitant, which is perfectly natural. How do you know what to believe? Do you have to milk almonds in order to get their milk? Will you be able to get any protein? Will going vegan damage your relationship with others? It’s amazing what myths exist about this diet! Don’t believe everything you read or hear about the vegan diet, folks. What you can believe, however, is the information in this article. We detail five common myths about going vegan. 

You Can’t Get Protein

This is potentially the most common vegan myth in existence. Believe it or not, you do not have to eat meat or animal products to obtain protein. It is true that there is protein in meat, but that doesn’t mean it is the only source. In fact, protein exists in many fruits, vegetables, nuts, seeds, legumes, and whole grains. Some common, high-protein foods in the vegan diet include:

• Nuts (cashews, walnuts, pistachios, peanuts, and almonds)
• Legumes (black beans, lentils, edamame, pinto beans, and kidney beans)
• Whole grains (brown rice, bulgur wheat, and quinoa, which is not technically a grain but commonly used as one)
• Green vegetables (broccoli, green beans, kale, peas, spinach, and seaweed)

With this information, you can have a few vegan go-to protein-dense meals, such as a whole wheat sandwich with almond butter, chia seeds, and bananas. Add quinoa to your salads and blend cashews into your dressings to make salads more filling. The options are endless!

The Vegan Diet Makes You Weak

First of all, there are many professional vegan athletes who are thriving. The common thought is that you need animal protein to build muscle, but new research shows that that is not 100% true. Vegan diets are rich in many essential nutrients, but you may occasionally have to supplement, especially with vitamin D and vitamin B12, in order to give the body what it needs. There are, however, many vegan foods that are fortified with these specific nutrients. 

You Can Have Honey

Now, there is debate among vegans about honey. Here’s the deal: bees make honey naturally, but for themselves, not for humans. Honey is winter food storage for bees, which is why they work all summer to make it. Similarly, cows make milk for their calves. The honey from farmed bees is taken from the hive and sold for human consumption. Essentially, the bees lose their natural food source, which affects immunity and may be a reason for why bee colonies are collapsing. Most vegans believe that honey is not for their consumption, but there are some who do not see any harm in consuming it. If you are a strict vegan, you will not consume honey and opt for maple syrup or agave instead. 

Being Vegan Damages Your Relationships With Family

This is not true, plain and simple. Now, there are vegans who want to preach the gospel to everyone about why they are superior to others. We are here to tell you that there is no moral high ground to going vegan. It’s important to establish a healthy conversation about veganism in order for more people to be receptive to the idea. Sure, some family and friends may not subscribe to the idea of being vegan, but that doesn’t mean it ruins relationships. You may not like rock music and your best friend does, and yet you still get along. The same applies to your diet!

Vegan Food Is Flavorless

First of all, seasonings are 100% vegan. That means that you can season your food with sea salt, pepper, cumin, oregano, rosemary, dill, garlic powder, onion powder, red pepper flakes, and more. You don’t need artificial flavoring components when you have the real seasonings! Season your vegetables, whole grains, legumes, tempeh, or whatever else falls in the vegan diet and enjoy yourself. Be creative and have fun with your new diet. Just remember that your food doesn’t have to be bland!

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Long gone are the days of ketogenic enthusiasts only eating bacon, cheese, beef, chicken, fish, and fat-centric meals. Nowadays, people can incorporate low-carb vegetables and fruit into their keto diet and remain in ketosis. The goal is to prioritize keeping your body in a state of ketosis, during which it uses fat as the primary fuel source, not carbs. In order to reach this state, you have to limit your daily carb intake to 20 to 50 grams (g) per day. 

Due to this low-carb allotment, you have to be very picky about which fruits and vegetables you consume. There are a number of vegetables that contain a lot of carbs, but that isn’t the case for all of them. Many vegetables are keto-friendly and contain beneficial vitamins, minerals, and antioxidants that the body needs to thrive. 

Before you embark on the keto diet, make sure to consult your doctor or a registered dietitian if you have underlying healthy issues. You want to make sure that the diet is right for your body. Once you decide to go keto, you can add some or all of the following vegetables to your diet. 

Cauliflower

Cauliflower is a popular vegetable to enjoy on the keto diet because it is low in carbs and high in vitamins and phytochemicals. Enjoy cauliflower rice or add chopped cauliflower to salads or vegetable medleys. One cup of cauliflower contains a total of 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein. It also comes with 320 milligrams (mg) of potassium, making it a great veggie for heart health. 

Bell Peppers

You can choose red, orange or yellow bell peppers, to add much-needed vitamin C (191 mg per cup) to your keto diet. They also satisfy a great crunch without the added carbs of most packaged snack foods, such as potato chips, pretzels, and cookies. You can use slices of bell pepper to scoop up high-fat guacamole or pesto. One cup of red bell pepper contains 9 g of total carbs, 5.6 g of net carbs, 0.5 g of fat, and 1.5 g of protein. 

Arugula

Arugula is a peppery green that will not push you over your daily carb count. You can use it on its own or mix it with other salad greens, such as kale, or pair it with eggs. In one cup of raw arugula, there are 0.7 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.5 g of protein. Research shows that regular consumption of cruciferous vegetables, such as arugula, can reduce the rate of colorectal and lung cancers.

Mushrooms

Research shows that 30% of the carbs in mushrooms come from fiber. Mushrooms are also one of the only natural food sources of vitamin D, with maitake and shiitake varieties being the greatest sources. One cup of mushrooms contains 2.3 g of total carbs, 1.6 g of net carbs, 0.7 g of fiber, 0.2 g of fat, and 2.2 g of protein. That same cup also provides 223 mg of potassium. 

Zucchini

If you are a keto enthusiast, then you probably know how great zucchini noodles are as a pasta substitute. The key is to not cook them too much, as that helps them retain a little crunch. Zucchini is very versatile, so you can roast it, grill it, fry it, eat it raw, or steam it. One cup of zucchini contains 3.9 g of total carbs, 2.7 g of net carbs, 0.4 g of fat, and 1.5 g of protein. That same serving offers 22 mg of vitamin C and other antioxidant compounds. 

Broccoli

Broccoli can be used interchangeably with cauliflower, as it is essentially the green version. It is easy to steam, but you can also add it to stir-fry dishes, grill it, bake it, or grill it. One cup of broccoli provides a substantial amount of vitamin C (81.2 g), which satisfies 90% of the recommended daily intake (RDI). It also happens to be a great source of vitamin K and folate. One cup of broccoli contains 6 g of total carbs, 3.6 g of net carbs, 0.3 g of fat, and 2.5 g of protein. 

Green Beans

Green beans make for a tasty and nutritious side for many dishes. You can also incorporate them into stir-fry dishes or add them to cauliflower fried rice. Similar to broccoli, green beans are naturally rich in vitamin C and vitamin K. One cup offers 7 g of total carbs, 4.3 of net carbs, 0.2 g of fat, and 1.8g of protein. Try roasting them with some nutritional yeast or parmesan cheese to give a salty, nutty flavor without extra carbs.

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In essence, coffee oil is a concentrated, aromatic oil that comes from green, non-roasted coffee beans, or roasted coffee beans and grounds. Coffee is a significant commodity in many parts of the world, with many new and historic trade routes. In fact, coffee’s history can be traced back to the 15th century, when cultivation and trade started to flourish along the Arabian Peninsula, with the first coffee houses established in Mecca and Constantinople.

Just like today’s coffee houses, those historic coffee houses were places to meet, socialize, listen to music, discuss the news, and enjoy performances. They just didn’t have people watching Instagram stories on their phones or working on their laptops. Since those times, coffee has made its way around the world. Today, Brazil remains the most prominent coffee producer in the world. 

It’s important to note that all fine specialty coffees come from Coffea arabica, which produces about 70% of the world’s coffee. Coffee that is of this variety usually exhibits superior flavor and quality when compared to other principal commercial coffee species. 

What Is Coffee Oil?

Coffee oil can be made from green, non-roasted coffee beans, or from roasted coffee beans. Roasted coffee bean oil can actually be burned like incense to deodorize a room. The aroma can help lift your mood and alleviate stress. Green coffee oil, on the other hand, is typically used in skincare products. That said, both oils contain high levels of caffeine, flavonoids, and antioxidant compounds. When combined with other oils for topical application, coffee oil has many positive benefits for the skin.

Benefits Of Coffee Oil

The active chemical components in coffee oil are responsible for its invigorating, refreshing, and aromatic qualities. Some of these compounds offer impressive anti-inflammatory properties, which help relieve soreness in the muscles. The flavonoids provide protection against free radicals, while simultaneously increasing immunity. These flavonoids may also help restore moisture to the skin, reduce puffiness under the eyes, and improve collagen production. 

Coffee oil’s flavonoids and fatty acids include palmitic acid, linoleic acid, oleic acid, and stearic acid. We’ll detail their benefits below:

• Palmitic acid: Offers anti-inflammatory and emollient properties. May help reduce dryness and accelerate the healing of rashes or insect bites on the skin. It also helps remove excess oil from the skin. 
• Linoleic acid: Known to add moisture to the skin and improve the appearance of damaged skin. It may also promote skin regeneration and help older skin appear slightly younger. 
• Oleic acid: Works to soothe and calm the skin, while helping to balance and repair existing skin damage. 
• Stearic acid: Helps to soothe damaged skin and stabilize the texture in skin care products. It also offers cleansing and emulsifying properties.

How To Make Coffee Oil

Ingredients:

• Organic roasted coffee grounds
• Organic carrier oils (non-comedogenic, preferably)

Instructions:

• There are two methods to make your own coffee oil: hot infusion or cold infusion. Cold infusion takes more time and hot infusion is ready within an hour or so. 
• For the heat infusion, add one cup of your carrier oil of choice to the top of a double boiler. Mix in a half-cup of coffee grounds and leave over low flame for one hour, stirring occasionally. 
• Strain the oil through a cheesecloth or fine mesh sieve once the infusion process is complete. Store the oil in a jar until ready to use. 
• For the cold infusion method, add one cup of your carrier oil of choice to a jar and mix with a half-cup of coffee grounds. 
• Mix well, screw on the lid, and then store the jar in a cool, dark place for one month. Remove from the jar’s hiding place after a month and strain the oil using a cheesecloth or fine mesh sieve. 

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If you have hypertension, or high blood pressure, you have likely been told to make several lifestyle adjustments by a number of healthcare professionals. Dietary changes, regular exercise, stress reduction, and more can help naturally lower blood pressure, according to the National Heart, Lung, and Blood Institute (NHLBI). Your diet, however, is one of the best places to start, as natural nutrients pack more beneficial compounds that benefit cardiovascular health. 

Avoid Processed Foods

Generally speaking, you should avoid all processed foods, especially ultra-processed foods, when you have high blood pressure. Those foods include refined carbs and sugars, packaged sweets, sodas, energy drinks, deli meats, bottled sauces, and more. Instead, it’s better to focus on consuming fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein, such as wild caught fish and organic chicken. 

When you get nutrients through whole foods, instead of supplements, the body can use them more efficiently. Various studies indicate that separating a single nutrient, such as vitamin C or omega-3 fatty acids, and concentrating it into pill form is not as effective as it is when in natural food form. 

What Is High Blood Pressure?

Often referred to as the “silent killer,” high blood pressure affects nearly 50% of the U.S. adult population. The American Heart Association (AHA) states that the criteria for high blood pressure are:

• Normal blood pressure: less than 120/80 millimeters of mercury (mmHg)
• Elevated blood pressure: systolic between 120 and 129 mmHg and diastolic between 80 and 89 mmHg
• Stage 1: systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
• Stage 2: systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive crisis: systolic over 180 mmHg or diastolic over 120 mmHg, with people requiring prompt changes in medication if there are no other health issues

If you are worried about blood pressure, the first step is to have your pressure checked by a healthcare professional. After determining the status of your blood pressure, you can take appropriate actions and start eating more of the following foods, especially if your pressure is on the higher side. 

Salt-Free Seasonings

Salt is hidden in many seasoning blends, such as Old Bay, steak seasoning, rotisserie seasoning, and most other blends. Cut down on the amount of salt you use by utilizing different herbs and spices. We are referring to seasonings like basil, parsley, paprika, turmeric, garlic powder, white pepper, curry powder, chili powder, marjoram, etc. You understand the point, right? Dried herbs and spices can help reduce salt intake because they do not contain added sodium that regular seasoning blends have. Onion salt or garlic salt, for example, should be avoided. Instead, opt for onion powder or garlic powder. 

Oat Bran

Oatmeal can be a great breakfast choice, so long as you do not eat the flavored oatmeal packets. Those are highly problematic because they are seemingly healthy, but rich in sugar, sodium, and processed ingredients. Instead of oatmeal packets, choose oat bran, which is a great source of fiber, a nutrient that may help lower blood pressure and improve digestive health. Oat bran also contains soluble fiber, which has demonstrated an ability to reduce LDL (bad) cholesterol levels. You can also choose old-fashioned oats or steel cut oats, which are the least processed of other oat varieties. 

Enjoy Bananas

Health experts recommend that people with high blood pressure consume bananas because they are particularly rich in potassium. Various studies indicate that people with hypertension have an increased need for potassium, which some people tend to lack in their daily diets. A lack of potassium can impact heart rate and muscle function. Additionally, bananas are rich in fiber, which may help lower blood pressure as well. 

Eat Flaxseed

Flaxseed, which comes from the flax plant, is rich in flaxseed oil, which is thought to reduce high blood pressure. Researchers attribute this to the impressive omega-3 fatty acid content. When you crush flax seeds into flaxseed meal (ground flaxseed), the body has an easier time absorbing the omega-3s. That’s why we recommend people to use this version.

Eat Lima Beans

Most beans, lima beans included, are great sources of fiber and protein. Lima beans happen to be a great food choice for people who want to naturally lower blood pressure. They are higher in potassium than most other beans, and potassium can help reduce sodium levels in the body. The best way to enjoy lima beans is to buy the uncooked versions and boil them in water until tender. Canned varieties can be questionable, due to the fact that many canned beans contain lots of salt. If you find a can with “no salt added” on the label, feel free to enjoy it!

The Humble Potato

Before we get to the good stuff, this isn’t your hall pass to enjoy fries all day long. A regular Idaho potato is a great source of potassium, which works to lower blood pressure. Potatoes are also great sources of fiber, in addition to being cholesterol- and fat-free. You can enjoy a baked potato, just make sure that you don’t dump dollops of sour cream all over it. Additionally, try not to load it up with cheese and bacon because that will detract from the health benefits.

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If you are familiar with the content we post, then you know we laugh at the idea of a salad being a simple side dish. We direct the spotlight on the salad, allowing it to take center stage as the main course. You just need to pack it with plenty of cruciferous and colorful vegetables, heart-healthy nuts, savory beans, avocados, berries, and, most importantly, an incredible dressing. 

Make It Colorful

In order to make the perfect salad, you want to include as many nutrient-dense, filling ingredients as possible. If you can make it as colorful as possible, that is a bonus. The reason you want to include colorful foods, such as blueberries, purple cabbage, carrots, tomatoes, or bell peppers, is to diversify your antioxidant intake. This relates back to the concept of “eating the rainbow.” Eating this way not only ensures that you eat a wide range of fruits and vegetables, but also that you eat as many vitamins, minerals, and phytonutrients as possible. Continue reading to learn about other tips to make a great post-holiday detox salad. 

Start With The Greens

Greens will form the base of your salad, but you don’t have to be traditional with your choice of leaves. Some people enjoy crispy romaine, while others prefer the diversity of spring mixed greens. Kale makes for an excellent salad base, so long as you remove the thick stems and chop it finely. Arugula is a great choice if you water a peppery base, and shredded Brussels sprouts or cabbage work well as bases for slaws. The point is that green vegetables are some of the healthiest foods on the planet! Some people abide by the phrase, “The more you eat green, the more you get lean.”

Don’t Be Afraid Of Onions

Onions, garlic, and other members of the allium family, exhibit unique flavor profiles. They have a strong bite, but a lot of health benefits come with that intensity. For example, onions exhibit impressive anti-cancer, anti-inflammatory, and antioxidant properties because of their sulfide compounds. The same compounds that make your eyes tear up benefit your health! If you need to tame the intensity of onions, soak them in a little sea salt and lemon/lime juice. You can also crush up fresh garlic to incorporate into your salad dressing. Fun fact: crushing the garlic actually releases the health properties!

Bring Legumes To The Party

Legumes are naturally rich in fiber and protein, two things that help fill you up. When you add them to salads, they add a starchy creaminess that is very hard to replicate. In fact, you keep aiming for black beans, kidney beans, or garbanzo beans bite after bite! Most beans are naturally rich in soluble and insoluble fiber, in addition to resistant starch. Plus, several studies found that they exhibit anti-diabetic and anti-inflammatory properties. 

Dress For Success

Before you dig into your big bowl of greens, colorful vegetables and fruits, onions, and legumes, you need a proper dressing. You can go with a simple vinaigrette using olive oil, your favorite vinegar, and sea salt and pepper, or you can blend several ingredients into a dressing. If you prefer creamy dressings, consider blending avocado, cilantro, olive oil, lime juice, cumin, and salt and pepper. Once your dressing is ready to go, drizzle it over your salad, toss to coat all the ingredients, and serve. When ready to eat, you can top with some almonds, walnuts, cashews, or other nuts and seeds of your choice. 

We regularly publish salad recipes on our website. If you need inspiration, you can click here to view all of our salad recipes. It’s a useful resource that can help you if you’re ever in a pinch.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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When the days are slightly cooler, you want a meal that is warm, filling, and comforting. This kale soup is exactly the recipe you’ve been craving, whether you know it or not. It is a light broth that contains nutritionally dense ingredients and aromatic spices, such as thyme and rosemary. The squeeze of lemon gives this hearty soup a delicately bright finish that makes each spoonful better than the last. So if you are looking for a dish that is equal parts healthy, delicious, and cozy, this soup is it!

When it comes to making a great vegetable soup, it’s all about layering flavors. First and foremost, you have to sauté the aromatics. Cooking the onion, carrots, celery, and garlic with the rosemary, thyme, salt, and pepper helps to give somewhat of a caramelized flavor. You don’t want to cook them fully; rather, you just want to par-cook them until they are nice and fragrant. You’ll add the beans and broth to the same pot and then bring to a boil before reducing to a low simmer. Only add the kale in the last few minutes of cooking, or else it will get too soft. You want the kale to retain some texture when you spoon the soup into bowls. The same goes for the lemon juice, because you want the soup to retain that tang when you slurp it up.

When it comes to kale, you can choose the variety you enjoy best. You can opt for green curly kale, Tuscan kale, lacinato kale, or even dinosaur kale. Don’t have kale on hand or can’t find it in the grocery store? You can swap it for another sturdy green, such as Swiss chard or collard greens. Just make sure to taste and season the soup as you go. Some of you may prefer more lemon juice, while others want to add more black pepper or rosemary. Feel free to experiment with flavors, even though this recipe is solid as a rock!

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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