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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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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Heart disease is the leading cause of death for people in the United States. On average, one person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention (CDC) noted that 919,032 people died from cardiovascular disease in 2023, which equates to one in every three deaths. Heart disease is also costly, with the estimated cost of health care services and medications from it amounting to more than $168 billion between 2021 and 2022. 

Although you may not be able to change certain risk factors for heart disease, such as family history or age, you can take steps to manage others. You can adjust your eating habits, level of exercise, and other lifestyle factors to help protect your heart. In this article, we will detail several things you can do to help prevent a heart attack or stroke. 

Know Your Family History And Person Risks

There are some types of heart disease caused by an issue with one or more genes. For example, the following types of heart disease can be passed down through families:

• Certain cardiomyopathies, such as arrhythmogenic right ventricular dysplasia
• Familial hypercholesterolemia
• Certain arrhythmias, such as long QT syndrome

Knowing your family health history and sharing it with your doctor will only benefit you. Ask relatives if they have heart disease and at what age they were diagnosed. Additionally, make sure to tell your doctor about any family members who passed away suddenly from heart disease. You can then consider things like your age, weight, race, weight, cholesterol levels, blood pressure, etc. 

Add More Movement To Your Day

According to a 2018 large-scale study in the United Kingdom, people who were more physically active were less likely to experience heart attack or stroke. That was consistent even if they had a genetic risk for heart disease. Physical activity helps protect the heart by lowering blood pressure, aiding weight loss, helping cells use insulin more efficiently, and reducing LDL (“bad”) cholesterol. 

The general recommendation is to get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Incorporate movement into your everyday life, perhaps doing some strength training as well. One study found that doing less than an hour of strength training per week was associated with a 40% to 70% lower risk of heart attack or stroke. 

Limit Alcohol Intake

There are many risks associated with drinking alcohol, especially if you drink it excessively. The American Heart Association (AHA) states that drinking too much alcohol contributes to cardiomyopathy, high blood pressure, high triglyceride levels, and arrhythmia. Ask your healthcare professional whether it is safe to drink, especially if heart disease runs in your family. People at average risk may drink responsibly and in moderation, but make sure to not combine alcohol with sugar-sweetened beverages, such as juices or sodas.

Monitor Your Numbers

High blood pressure, high cholesterol, and type 2 diabetes increase the risk of developing heart disease. Manage these conditions by keeping track of your weight and: 

• Triglycerides
• Blood sugar
• Total cholesterol, including HDL and LDL levels
• Blood pressure

You may not be able to check your cholesterol, triglyceride, and blood sugar levels at home, but you can keep tabs on your blood pressure and weight. Your doctor can check your other levels with a simple blood test on a routine visit. 

Embrace Healthy Eating Habits

Ideally, eat heart-healthy foods to reduce your risk of developing heart disease. By focusing on heart-healthy foods, you can encourage better heart function and lower your cholesterol and blood pressure. A lot of foods in the Standard American Diet are rich in saturated fat, trans fat, cholesterol, sugar, and salt, all of which contribute to heart disease. A lot of people like to follow diets that have proven abilities to promote heart health. The Mediterranean Diet, DASH diet, TLC diet, and vegetarian or vegan eating plans all encourage healthy heart function. You can focus on consuming:

• Nuts and seeds
• Fruits and vegetables
• Whole grains, including barley, oats, brown rice, and quinoa
• Healthy fats, such as olive or avocado oil

Reach And Maintain A Healthy Weight

Researchers note that excess weight harms your health in several ways. For one, it can accelerate the buildup of plaque that can clog your arteries. Being overweight or obese also contributes to heart disease risk, such as: 

• High triglycerides
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• High cholesterol

Heart-healthy eating coupled with regular exercise can help you keep your weight under control. Get inspired, work with your doctor, and put things in motion to develop a routine for better heart health. Start with small changes and build on them over time!

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Most people have a love-hate relationship with cardiovascular exercise. On the one hand, they know that it benefits overall health, but on the other hand they do not want to do it because it isn’t as “enjoyable” as other exercises. When people think about it, they think of how long they can run, how quickly their heart rate returns to normal, and whether they can keep up in a high intensity interval class. It’s not often that people associate cardiovascular exercise with mental health. 

Cardiorespiratory fitness is often captured via a person’s VO2 max, which indicates how efficiently the body delivers and uses oxygen. This process does not just power workouts; rather, it touches nearly every system that plays a role in keeping you mentally sharp and emotionally stable. 

Rather than treating exercise as something that helps you maintain physical appearance, researchers are focusing on a new area of interest. Could the way the body handles oxygen have something to do with how the brain functions in the future?

Cardiovascular Fitness And Long-Term Brain Health

In order to explore this idea, researchers gathered data from 27 large cohort studies, which included more than four million people of different age groups and backgrounds. These were not short-term experiments. Researchers observed participants over time, tracking baseline cardiorespiratory fitness levels and then looked at who developed conditions like dementia, depression, or other mental health disorders. 

Study authors used standardized methods to measure cardiorespiratory fitness, often tied to VO2 max. That is the maximum rate of oxygen the body can take in, transport, and utilize during exercise. Following this, participants were grouped into lower and higher fitness categories, creating a clear way to compare outcomes over time. 

The scale of this analysis makes this information very useful. Researchers did not rely on a single study population; rather, it layered multiple datasets together to help smooth out individual variability. That gave researchers a clearer sense of patterns that varied across different groups. It also allowed researchers to to look at dose-response relationships, meaning how subtle changes in fitness could relate to changes in risk of developing mental health conditions. 

Higher Fitness Levels Linked To Lower Risk

What researchers found most compelling was how consistently fitness tracked with mental health outcomes. They noticed that people with higher cardiorespiratory fitness had a 36% lower risk of developing depression, and a 39% lower risk of dementia compared to participants with lower fitness levels. 

What is even more surprising is how little movement it took to reveal a difference. A small bump in fitness resulted in a lower risk of both dementia and depression. Participants did not have to go from walking around the neighborhood to running marathons. It was as simple as nudging up a person’s current baseline just a touch, and continuing to build on that endurance over time. 

A person does not need peak performance to influence long-term brain health. Small, incremental movements count and add up over time. There are several reasons that that makes sense from a biological standpoint. Better cardiorespiratory fitness supports efficient blood flow to the brain, which translates to more consistent oxygen and nutrient delivery. It also leads to lower inflammatory markers and improves how the body regulates stress hormones, such as cortisol. Those things shape brain structure and overall function, especially those tied to memory and emotional regulation. 

The Takeaway

Keep a few things in perspective regarding this research. Although it shows a strong association, it did not guarantee results. Lower fitness does not cause dementia or depression on its own, and higher fitness does not make someone immune to those conditions. Both mental health and neurodegenerative conditions are influenced by lifestyle patterns, environment, genetics, and other things that surpass exercise. 

You do not have to go all out in the gym every day; rather, it is more important to maintain regular exercise. Walking more often, adding in more intervals in your workout regimen, or slowly building endurance over time are the factors that contribute to change.

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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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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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Believe it or not, artichokes are one of the top vegetables in terms of antioxidant content. While you may not reap the benefits of artichokes by diving face first into a bowl of spinach artichoke dip, eating artichokes provides you with a lot of vitamin C, A, K, and more. Some artichoke extract supplements, which provide concentration of the vegetable’s protective compounds, include cynarin, chlorogenic acid, cymaroside, and luteolin. 

Due to the high fiber content and rich phytonutrient profile, artichokes are great for overall health. Some research shows that the compounds may help prevent serious conditions such as cancer and heart disease. They have also proven to positively impact digestive function. On top of all that, artichokes taste great, they are low in carbs, and are quite versatile. 

Because some compounds in artichokes have heart-promoting benefits, artichoke extract supplements have risen in popularity in recent years. These supplements are largely derived from the antioxidants and phytonutrients found in the leaves. Leaf extracts of the artichoke plant have liver-protectant properties, in addition to anti-carcinogenic, antioxidant, anti-viral, and antibacterial activity. 

Artichoke Nutrition

Available nutritional data indicates that a one-cup serving of cooked artichoke contains approximately:

• Calories: 90
• Fiber: 9.7 grams (g)
• Total carbohydrates: 20.2 g
• Total fat: 0.6 g
• Sugar: 1.7 g
• Protein: 4.9 g
• Sodium: 299 milligrams (mg)
• Riboflavin: 0.2 mg
• Folate: 151 micrograms (mcg)
• Magnesium: 71.4 mg
• Vitamin K: 25.2 mcg
• Potassium: 124 mg
• Zinc: 0.7 mg
• Calcium: 37.7 mg
• Niacin: 1.9 mg

Artichokes also contain some choline, vitamin A, selenium, beta-carotene, lutein, vitamin E, and zeaxanthin. Although artichokes provide many essential nutrients, they are particularly high in folate and vitamin K. Continue reading to learn more about their health benefits. 

They Protect Heart Health

Research shows that consuming artichokes and artichoke extract may help reduce unhealthy cholesterol levels and high blood pressure. People with high cholesterol have a higher risk of developing heart disease and experiencing stroke. Artichokes contain cynarin, a powerful substance that may help naturally bring cholesterol into a healthy range. Research indicates that the lipidic- and glycemic-reducing action of artichokes also helps protect against coronary heart disease. In a double-blind, randomized, controlled trial, researchers observed participants who supplemented with artichoke leaf extract. At the end of the study, participants experienced reductions in total cholesterol and triglyceride concentrations. 

They Are Rich In Fiber

Fiber is necessary for optimal digestive and heart function. Fiber can help relieve conditions like constipation and diarrhea, and it helps the body detox itself of extra  cholesterol, sugar, and toxins. A high-fiber diet has been associated with maintaining a healthy weight, in addition to reducing the risk of conditions like colon cancer and heart disease, among others. Fiber is the substance that pulls food through the intestines. Without fiber, you can suffer from digestive issues like constipation, energy spikes and dips, weight gain, bloating, mood swings, and feeling overly hungry.

They Provide Iron And May Help Prevent Anemia

The general consensus is that you can only obtain iron from animal foods, such as beef, eggs, and poultry. There are many plant-based foods, such as artichokes, that provide a good amount of iron. Iron deficiency is more common in women, especially premenopausal women, and children. Low levels of iron can cause fatigue, poor concentration, weak immune function, and digestive disorders. Ongoing low iron levels can lead to anemia, which occurs when the body cannot produce enough hemoglobin. As a result, red blood cells are not able to properly distribute oxygen throughout the body. That’s why eating iron-rich foods can help prevent anemia and other symptoms associated with iron deficiency. 

They May Improve Skin Health

If you do not consume enough vitamins C and E, the body cannot produce enough collagen. That may put you at risk for premature aging and other skin-related conditions. Artichokes supply these nutrients, in addition to other skin-nourishing antioxidants, that help fight free radicals that compromise skin health. The positive effects that artichokes have on the digestive tract also mean that they positively influence the immune system, which inadvertently helps the overall health of the skin. 

They May Help With Diabetes

Due to the high fiber levels, artichokes may help regulate blood sugar, which can help you avoid spikes and dips in insulin, which can be problematic for diabetics. The fiber in artichokes helps the body absorb glucose more slowly. Because the body does not digest fiber, it does not require insulin, so your fiber intake doesn’t count toward your total carb or glucose intake for the day. One randomized, double-blind, placebo-controlled trial investigated artichoke leaf extract in 80 patients with metabolic syndrome. After 12 weeks of supplementation, participants experienced significant reductions in fasting insulin levels, in addition to improved insulin resistance.

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Do you find that your desire to binge your favorite TV show is greater than your sex drive? If you fall into that category, your libido may require a little boost. There is no need to worry because roughly 15% of men and 32% of women lack the desire to have sex regularly. You are not alone, and the beautiful thing is that you can recharge your desires just by seeing what’s in your kitchen. 

You don’t need to head out to purchase sexier lingerie to spice up your sex life. Head on over to the grocery store because eating the right foods can boost your confidence, stamina, and energy levels. Studies have shown that various foods can positively impact libido. Even if you don’t notice an immediate boost in desire, certain foods have a positive effect over time. Additionally, when you eat more of the foods in this article, they positively impact your health in other ways. Because this article is focused on libido, though, let’s explain how adding these foods to your diet can supercharge your sex drive.

Avocado

When has adding avocado to your meal been a bad idea? Never, is the answer, in case you were searching for it. Avocados are naturally rich in vitamin B6, which may decrease premenstrual syndrome symptoms, including irritability, fatigue, and bloating. That may make it easier for women to get in the mood. For men, avocados may increase libido in a more indirect way. If you want more blood to pump to the penis, you need a healthy heart. Avocados are naturally rich in monounsaturated fats, which work to reduce bad cholesterol and inflammation, two things that lower the risk of stroke and heart attack. Reducing cholesterol and plaque build-up in the arteries makes it easier for the heart to pump blood where it needs to go when the mood strikes. 

Green Tea

Is a hot cup of this delicious elixir the key to heating up your sex life, guys? According to research, green tea is rich in catechins, which are compounds that work to reduce belly fat and promote blood flow. Health experts explain that catechins work to improve blood flow in two ways. Catechins fight free radicals that damage and inflame blood vessels, which in turn allows blood vessels to transport blood more efficiently. Secondly, catechins cause blood vessels to release nitric oxide, ultimately increasing the size of blood vessels to improve blood flow. Healthier blood flow makes it easier for the penis to become erect. 

Apples

An apple a day does not keep your libido at bay, or so a few studies indicate. Apples contain quercetin, which is a flavonoid that may play a role in managing symptoms of prostatitis, promoting circulation, and remedying symptoms of erectile dysfunction (ED). A 2016 study found that men who had a higher fruit intake reported a 14% reduction in ED symptoms. A separate 2016 review reported that consuming 500 milligrams (mg) of quercetin helped lower blood pressure. In men, high blood pressure may lead to sexual dysfunction, as blood vessel damage impairs blood flow to the genitalia. For women, high blood pressure may decrease libido and cause them to lose interest in sex. Experts believe the reason for this is because high blood pressure causes fatigue, and reduced circulation to the vagina makes it more difficult to experience satisfaction.

Pumpkin Seeds

Zinc is integral to a healthy male reproductive system. Not only does it assist with wound healing, maintaining eye function, and improving immunity, but it also helps to boost testosterone and sperm production. Several studies indicated that low zinc levels led to low testosterone. Zinc affects the cells in the testicles that produce testosterone and one study found that men who consumed 30 mg of zinc per day were able to increase free testosterone in the body. All this is to say that pumpkin seeds are some of the best plant-based sources of zinc. Next time you need a little testosterone boost, snack on some organic pumpkin seeds!

Oysters

You have probably heard that oysters exhibit aphrodisiac properties. The reason for this is because they are naturally rich in zinc, being the richest food sources of the mineral. One serving of oysters provides you with 673% of the recommended daily intake of zinc. Studies show that zinc may be an integral nutrient for male fertility because it regulates testosterone levels. Additionally, zinc aids blood flow to sexual organs, which may improve your libido.

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Nearly 50% of the American adult population has high blood pressure (hypertension). High blood pressure is defined by a systolic reading of 130 mmHg or greater and a diastolic reading of 80 mmHg or greater. Nearly 45% of adults with uncontrolled high blood pressure have a reading of 140/90 mmHg or higher. That includes nearly 37 million U.S. adults. Additionally, about 34 million adults who should be taking medication (due to hypertension guidelines) may need a prescription or fill a prescription to start taking medication. 

The fact of the matter is that a lot of people have high blood pressure and do not know about it. That is either because they do not go to annual check-ups, or they do not monitor blood pressure at home. At-home blood pressure monitoring is easy to do, but there are many small things that can affect readings. In this article, we cover what you need to know about how to take your blood pressure at home, and how to avoid common mistakes people regularly make.

Common Mistakes

If your blood pressure reading is inaccurate, even by as little as 5 mmHg, you may not be able to effectively manage blood pressure. Essentially, you run the risk of either being prescribed medication you do not need or leaving hypertension untreated. Common mistakes you should avoid include:

• Taking your blood pressure over your clothes
• Taking readings after drinking, smoking, or eating
• Using the wrong size cuff or putting it on incorrectly
• Putting your arm in the wrong position
• Talking during the measurement
• Forgetting to rest and relax before taking blood pressure
• Crossing your legs or having poor posture
• Moving around during the reading
• Taking only one reading
• Failing to empty your bladder before taking a reading

Why Accurate Home Readings Matter

Health experts refer to high blood pressure as the silent killer because it doesn’t cause symptoms. Unless you consistently monitor it, you may not realize your blood pressure is high. Taking your blood pressure at home can help you take steps to keep it under control. The numbers you see may encourage you to exercise regularly, get more sleep, limit alcohol intake, and make smarter, heart-healthy food choices. 

Believe it or not, the readings you take at home are likelier more accurate than when a healthcare provider takes them. That is especially true if you have white coat syndrome, which causes blood pressure to go up each time you step into a doctor’s office or see a healthcare provider. It is usually caused by stress or anxiety during a medical appointment. 

Most people only check their blood pressure once per year at annual check-ups. Tracking it at home can give you a more accurate picture of your heath. The more readings you have, the more likely you are to know what your blood pressure actually is. 

Choosing the Right Monitor And Cuff Size

If you want to have an accurate blood pressure reading, you have to make sure that your monitor and cuff are appropriate for you. Your cuff should fit because if it is too large or too small, the readings will be off. When you select your monitor, look for an automatic, cuff-style, upper arm monitor that fits over the bicep. Finger monitors and wrist cuffs do not yield readings that are as accurate. 

Before you purchase a monitor and cuff, make sure to check the Validated Device Listing. It should be validated in that database. Additionally, pregnant people need to ensure that a device is specifically validated for use during pregnancy. 

Finally, measure your user arm and choose a monitor that comes with the correct cuff size. Once you have your monitor, you should take it to your next appointment with your healthcare provider. They can observe whether you are using it correctly or not, as that will help you get the most accurate readings.

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There is something to be said about a simple salad recipe. You don’t need a lot of ingredients and complex flavors to make something shine. That’s why this salad only has one main ingredient: cucumber, which is refreshing, crunchy, and the perfect vessel for almost any dressing. Coat it in a vibrant vinaigrette or creamy tahini dressing inspired by Mediterranean flavors. For this recipe, we took inspiration from a classic Chinese appetizer or side and tweaked it to fit the raw vegan criteria.

In Traditional Chinese Medicine (TCM) cucumber is a cleansing ingredient, helping detoxify the body and reduce high blood pressure. Because of its inherent “cooling” element, TCM thought it to ease the body’s internal heat. Cucumbers also have a rich water content (about 95%), so you can enhance your hydration efforts by eating them. They contain essential vitamins like K and C, and their antioxidant content, especially the flavonoids, fights against oxidative stress. Additionally, the fiber and potassium help support heart health and healthy blood pressure.

The key to this salad’s success lies in the smashing of the cucumbers. Ideally, use a heavy cleaver or rolling pin to smash the cucumber. This technique creates lots of jagged edges and crevices for the dressing to penetrate. Once you wash and dry the cucumbers, place them on a cutting board and lay your large knife flat against one at a time. Smash it lightly with your other hand and the cucumber should open and smash into sections. Repeat across the cucumber and then cut it into bite-size pieces.

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