As spring approaches, it’s time to welcome bright and refreshing flavors. The warmer weather makes you want flavors that represent the warmth. That usually means more tropical fruits and less hearty ingredients. For this reason, we concocted a smoothie that contains apples, mangos, carrots, and chia seeds. To avoid having a completely fruit-forward smoothie, we added the carrot, which provides extra vitamin A and carotenoids.

Even though this smoothie contains chia seeds, it doesn’t turn into chia pudding, primarily because it doesn’t have the proper chia seed to liquid ratio. Plus, even if the ratio was exact, the mixture would need time to set. You will drink this smoothie right away, so you don’t have to worry about taking a spoon to this smoothie. This smoothie is on the thicker side, though, but you can always add a little more homemade almond milk if you want a smoothie that isn’t as thick.

The key to this smoothie is to cube the mango ahead of time and freeze the cubes overnight. The frozen mango chunks will provide that creaminess that would otherwise come from a banana, which this smoothie does not have. The homemade almond milk also makes this smoothie a bit creamier, almost giving it a creamsicle- or milkshake-like texture. Let us know if it brightens your day and delights your taste buds by dropping a comment below.

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A sweet blend of ingredients, this cinnamon persimmon smoothie is not only fun to say, but also enjoyable to drink. We recommend that you start your day with this smoothie, as it provides the nutrients you need to satiate you until your your next meal. You may also experience a boost in energy and an immunity boost. Plus, the fragrant nature of persimmons makes this smoothie just as heavenly to smell as it is to drink.

The persimmon is a classic fall fruit that is replete with a diverse mix of nutrients, including fiber, vitamins A, C, E, K, and B6, copper, potassium, and manganese. Persimmons also contain a wide variety of plant compounds, such as flavonoids, tannins, and carotenoids, all of which contribute to better overall health. Although this recipe does not call for persimmon leaves, the leaves are excellent sources of vitamin C, tannins, and fiber. In fact, persimmon leaves are very common in therapeutic teas.

Working with ingredients that are in season is a beautiful thing. Persimmons arrive in early to late fall and stick around until the New Year. You should buy Fuyu persimmons when incorporating them into smoothies because they have a sweeter flavor profile. They are a little sweet when unripe and grow even sweeter as they ripen. Hachiya persimmons, on the other hand, are astringent when unripe and intensely sweet when ripe. Because of that difference, Fuyu persimmons are a safer bet for your palate!

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Phytonutrients are only obtained from plants, which develop them to protect themselves from damaging environments. Ultraviolet radiation, predator pests, toxins, and pollution are just a few of the the things that plague plants on a daily basis. Plants produce phytonutrients to fight the free radicals that result from the exposure to the threats we previously mentioned. Without producing phytonutrients, free radicals damage plant proteins, cell membranes, and DNA, leading to the death of the plant. 

Phytonutrients are like shields for plants, but they also provide color, flavor, and smell. So what do phytonutrients do for the body? Well, they protect the body in a similar way that they do plants. Similar to plants, the human body is regularly exposed to UV light, toxins, bacteria, and pathogens, so it requires protection from free radical damage. By “eating the rainbow,” or eating colorful fruits and vegetables, you supply the body with the protective shield it needs.

Sufficient phytonutrient intake is necessary for proper immune function and normal cellular activity. Phytonutrients work to fight harmful free radicals, making cells less susceptible to damage. Research shows that phytonutrients are the basis for more than 40% of medications today, including those that help treat heart disease, obesity, diabetes, and certain cancers. Continue reading to learn more about why you should eat more phytonutrients. 

Improved Skin And Vision

Blueberries, strawberries, and red wine, for example, contain anthocyanins, which are a group of phytochemicals that may help improve vision and protect eye health. Studies show that eating darker-pigmented foods can help improve visual acuity. Enhancing vision and night vision with these types of foods has been well-documented. In addition to benefiting vision, many plants contain carotenoids, which contribute to a more youthful glow to the skin. Kale and collard greens contain lutein and zeaxanthin, two compounds that help naturally treat glaucoma. Lutein and lycopene may also protect against sun damage. 

Decreased LDL Cholesterol 

Phytonutrients like sulfides and thiols work to decrease LDL (bad) cholesterol levels. If LDL cholesterol builds up in the arteries, you increase your risk of heart disease. Those protective compounds are typically in aromatic herbs and vegetables like onions, leeks, garlic, and olives. Other studies indicate that cruciferous vegetables may help maintain normal cholesterol levels. These vegetables are high in lignans, carotenoids, flavonoids, and a few other nutrients that may benefit overall heart health.

Reduced Inflammation 

According to several studies, flavan-3-ols and proanthocyanidins can help decrease disease-causing inflammation. These compounds are found in grape juice extracts, cranberries, raw cacao, and red wine. Resveratrol, for example, plays a role in cancer prevention and fighting diabetes, stroke, Parkinson’s disease, and Alzheimer’s disease. Studies show that resveratrol helps to reduce inflammatory responses in the body. Broccoli, for example, contains sulforaphane and is associated with reduced breast cancer risk. Other phytonutrients exhibit antiviral and antibacterial properties that help fight infections and viruses in the body. 

Lower Blood Pressure And Increased Vessel Dilation

The New England Journal of Medicine published a study about how a diet rich in phytonutrients from fruits and vegetables may help substantially lower blood pressure. While a higher intake of phytonutrients can aid blood pressure reduction, one also has to reduce saturated fat intake and reduce consumption of dairy products for that to happen. Authors behind the study concluded that such a diet offers an approach to help reduce the risk of hypertension. Phytonutrients like lycopene, which is in tomatoes, can help protect against heart disease. Flavonoids in raw cacao can also help prevent heart damage caused by environmental toxins and aging.

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There is truly no produce item more juicy, addictively sweet and tart, and scrumptious than an heirloom tomato. Although it looks like a mutated, bulbous alien fruit, the heirloom tomato is a true gift from the produce gods. These heavenly tomatoes tomatoes are varieties that have been around for generations and have retained their original characteristics and genetics.

Think of heirloom tomatoes like purebred animals, only in tomato form. They are not genetically modified or hybridized and they come in a variety of shapes, sizes, and colors. Don’t be afraid of the green ones! No matter what the color of the tomato is, give them the old feel test. If you notice that the tomatoes are very soft or squishy, avoid them and opt for ones that are a little firmer in texture. If the tomatoes are too firm, they may need a day or two to ripen more for optimal flavor.

These tomatoes are rich in several nutrients, including vitamins C, A, and K, fiber, potassium, and antioxidants. Researchers note that heirloom tomatoes contain carotenoids, which work to prevent cellular damage and reduce inflammation. Some of these carotenoids may even improve heart function.

This salad is beautiful because of its simplicity. You don’t want to hide the flavor of the heirloom tomatoes with strong flavors, so the dressing is simple. The seasonings complement the acidity of the tomatoes, making this salad a dish that you can serve year round. We hope you love it as much as we do!

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The number of Americans living with Alzheimer’s disease is rising at an alarming rate. A 2023 statistic estimated that 6.7 million Americans aged 65 and older currently have Alzheimer’s disease. About 73% of those people are aged 75 or older. Currently, about one in nine people over the age of 65 has Alzheimer’s, and almost two-thirds of Americans with the disease are women. 

According to statistics, older Black Americans are almost twice as likely to develop Alzheimer’s disease or other dementias as older White Americans. Older Hispanics are about one and one-half times as likely to develop Alzheimer’s as older White Americans. As the size of the U.S. population continues to grow, so too will the number of people with Alzheimer’s. In fact, the projected number of people with Alzheimer’s disease in 2050 is 12.7 million. That may change depending on medical breakthroughs and treatment options for the disease. 

What Is Alzheimer’s Disease? 

Not only is Alzheimer’s disease difficult for the people afflicted with it, but also the loved ones around them. This form of dementia, as previously detailed, is on the rise, according to the Alzheimer’s Association. The disease currently costs the U.S. $345 billion for treatment, and that cost is estimated to reach almost $1 trillion by 2050. The numbers are troubling and scary, illustrating the need for prevention.

New Study Finds That Alzheimer’s Patients Have Lower Levels Of Certain Nutrients

Researchers from RUSH University Memory and Aging Project in Chicago and the Virginia Tech Carilion School of Medicine whether or not nutrient levels differed from regular brains to those affected by Alzheimer’s. The hypothesis was that micronutrients are much lower in donor brains with Alzheimer’s than healthy elderly brains. What the researchers found was that brains of Alzheimer’s patients had lower levels of specific micronutrients.

In order to test the hypothesis, researchers had to examine samples of donor brains with Alzheimer’s. They dissected them into gray and white matter after analyzing cognitive performance and diets of participants in the 10-year study. Researchers focused on their intake of carotenoids specifically. What they found was that the brains of Alzheimer’s patients were significantly lower in the following carotenoids:

• Retinol
• Lutein
• Lycopene
• Zeaxanthin
• Alpha-tocopherol
• Anhydrolutein

What Does This Mean?

The researchers noted that study participants who followed the MIND diet had a reduced risk of Alzheimer’s disease. MIND diet followers also showed better cognitive performance on tests and less Alzheimer’s-related brain pathology. Researchers attribute that to the fact that the MIND diet is rich in foods that contain carotenoids, antioxidants, and other micronutrients. 

For the first time, this is a study that demonstrates deficits in integral dietary antioxidants in Alzheimer’s brains. What’s more is that these results are consistent with large population studies. Other studies found that the risk of Alzheimer’s disease was significantly lower in people who ate carotenoid-rich diets. Not only that, but the study authors believe that carotenoid-rich diets can help with overall brain function, regardless of age. 

Studies like this one help inform health experts of how dietary shifts may aid in the prevention of Alzheimer’s disease, or at least slow the progression. The hope is that this data motivates people to keep their brains in optimum condition. It is true that you can eat for your brain! You can click here to learn more about that. The main thing is to eat a lot of colorful fruits and vegetables, as they have a diverse mix of antioxidants and carotenoids.

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Most people are suckers for pasta, or Italian food in general. It is comforting and very easy to eat too much of it. What happens after scarfing down bread, pasta, cheese and meat? Typically, you feel like a as bloated as a balloon that is on the brink of popping. The body tends to crash after a meal like that because of all the carbs, which is why we love zoodle recipes. You can feel full after eating zucchini noodles and not experience that bloated pasta belly!

Zucchini is very low in calories, but offers a decent amount of protein and fiber, both of which help you feel full. Food data indicates that zucchini exhibits high antioxidant activity, offering carotenoids like zeaxanthin, lutein, and beta-carotene. These antioxidants may benefit the skin, heart, and eyes, and even offer protection against certain types of cancer. Although yellow zucchini may contain slightly higher levels of antioxidants than the green variety, you can still absorb a lot of nutrients from green zucchini.

As with all zoodle dishes, the sauce is what brings it home. You’ve seen the raw marinara, Alfredo, and pesto sauces on our website, but we don’t think you’ve seen a sauce like this. The creamy dill sauce offers a rich, thick consistency and slightly tangy, slightly sweet flavor profile. Dill is a powerful herb, but it doesn’t overtake the entire dish. The rest of the ingredients in the sauce create a pleasant balance that makes it something you just can’t get enough of!

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When it comes to making green smoothies, it’s very easy to be heavy-handed with the greens. Adding too much kale or spinach can throw off the flavor balance and contribute to a very green-tasting smoothie. The last thing you want is for your smoothie to taste like lawn clippings! This smoothie is anything but a cup full of grass! In fact, it embraces one of summer’s juiciest, tastiest produce items: the mighty peach. Throw in some banana, spinach, and homemade almond milk and you have a tasty green peach smoothie.

Peaches are naturally juicy and sweet, which is why this smoothie doesn’t require any agave or maple syrup. Plus, the banana comes through with just the right amount of sweetness and creaminess to give this smoothie a great consistency. Peaches are great sources of vitamins A & C, fiber, beta-carotene, zeaxanthin, copper, lutein, and other carotenoids. Several studies found that people who consumed higher amounts of carotenoids experienced a lower risk of age-related macular degeneration, an eye disease that impairs vision. Foods that are naturally rich in carotenoids may also reduce the risk of type 2 diabetes, heart disease, and certain cancers.

If you love this smoothie as much as we do, you may want to stock up on ingredients and prep some smoothie bags. That’s a great movie during peach season! Slice up the peaches and bananas and evenly space them out on baking sheets lined with parchment paper. Freeze them overnight before portioning them out into freezer-safe bags. Add the spinach to the bags with the bananas and peaches then then you’re good to go. Add those ingredients and the almond milk to the blender when ready!

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The warm months of summer invite some of the best produce that you rarely get to see: stone fruits. Peaches, nectarines, apricots, plums, and cherries are now in season, offering different juicy and flavorful varieties. Stone fruits are naturally rich in fiber, vitamins, antioxidants, and minerals, so they pack a one-two punch combo of nutrition and delicious flavor. 

What Is Stone Fruit?

A stone fruit, or a drupe, is a type of fruit that contains a large pit (stone) in the center. Belonging to the Prunus genus family, stone fruits typically have thin skin and soft flesh. Unlike other fruits, stone fruits stop ripening after you pick them, which is why their season is very narrow. Because different varieties ripen at different times, you can occasionally find different stone fruits throughout the year. Summer, however, is when you can find the freshest varieties, especially at local farmers markets. Continue reading to learn about five of the most popular stone fruits and their health benefits. 

Plums

Juicy, scrumptious, and packing an impressive amount of flavor for their size, plums are rich in anti-inflammatory properties and phenolic compounds, such as kaempferol and proanthocyanidins. Phenolic compounds help protect your cells against free radical damage, reducing your risk of chronic illnesses. Several studies indicate that prunes (dried plums) may increase bone mineral density, reduce blood pressure, and relieve constipation. Don’t eat too many prunes at once, though. You can enjoy fresh plums on their own, in salads, in oatmeal, in smoothies, or in fruit salads. 

Cherries

Cherries are not always available, so people snatch them up when they hit grocery shelves in the summer. They offer a sweetly tart flavor profile and a wide variety of vitamins, minerals, and plant compounds. Cherries are naturally rich in manganese, vitamins B6 & K, copper, magnesium, and several antioxidants, including procyanidins, flavonols, and anthocyanins. One 28-week study found that people who ate just under two cups of cherries per day significantly reduced markers of inflammation, including C-reactive protein and interleukin 18. Having high levels of these inflammatory markers can increase the risk of neurodegenerative diseases, heart disease, and type 2 diabetes. Other studies note that cherries may help regulate blood sugar, reduce post-exercise muscle soreness, and improve sleep.

Apricots

Depending on the apricot you select, you may experience a tart or incredibly sweet flavor. Ideally, you should have a mixture of tart and sweet in every bite. Apricots offer impressive amounts of several B vitamins, in addition to vitamins E and K. They are also great sources of beta-carotene, a carotenoid that the body converts to vitamin A. That carotenoid is the reason why apricots are their signature vibrant orange color. Several animal studies indicated that the high concentration of beta-carotene protected cells against oxidative damage. A study with 1,300 people with gastroesophageal reflux disease (GERD) found that the group that ate apricots daily experienced improved digestion and fewer GERD symptoms. 

Peaches

Next to watermelon, the peach has to be one of summer’s most signature fruits. They are wonderfully juicy and sweet and exhibit impressive amounts of vitamins A & C, copper, fiber, beta-carotene, lutein, zeaxanthin, and other carotenoids. Studies found that people who consumed diets with more carotenoids had a lower risk of developing age-related macular degeneration, an eye disease that impairs vision. Additional research notes that carotenoid-rich foods like peaches may reduce the risk of type 2 diabetes, certain cancers, and heart disease. Make sure that you consume the peels because they contain 27 times more antioxidants than the internal flesh. 

Lychee

Lychees are not available everywhere, and you may have to visit ethnic grocery stores to find them. Their gel-like white flesh offers a distinct flavor and texture that’s contained inside a protective, inedible skin. Lychee fruit provides phenolic compounds, including caffeic acid, rutin, gallic acid, epicatechin, and chlorogenic acid, all of which exhibit antioxidant activity. A 21-day animal study observed rats with alcoholic liver disease. These rats received a 91-milligram per pound of body weight lychee extract per day. The results indicated a significant reduction in cellular damage, liver inflammation, and free radical production. Enjoy lychee fruits raw, in salads, or in smoothies.

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A refreshing fruit smoothie is sometimes exactly what you need to cool you off on a hot day. Not only is this smoothie visually appealing, but it is also fruity, slightly sweet, and wonderfully creamy. Both the dragonfruit and banana are frozen, making for thicker, creamier smoothie. If the smoothie is too thick, you can always add a little more homemade almond milk to reach your desired consistency.

Dragonfruit, also known as pitaya, is an interesting fruit that either has red or white seed-speckled flesh. It is sweet, but not in an overpowering way. Dragonfruit is naturally rich in magnesium, fiber, iron, vitamin C, and vitamin E, in addition to beneficial plant compounds like carotenoids, polyphenols, and betacyanins. Several studies confirmed that dragonfruit can help promote the growth of beneficial bacteria in the gut, enhancing your gut microbiome.

You’ll notice that this smoothie is a vibrant pink, but it may not be that color if you choose the dragonfruit that has a white flesh. Whichever variety you choose is completely fine and they have similar nutritional profiles. The only primary difference is the antioxidant profile because the pink flesh of the fruit exists because of different antioxidants present in the fruit. One thing you can count on is that this smoothie tastes great and delivers a lot of beneficial fiber, which may aid your effort in combatting digestive issues.

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A strong immune system can help you fight off infections, common colds, flus, and other bacteria or viruses. While there are certain lifestyle habits that contribute to healthy immune function, the key to enhancing immunity is your diet. The right foods won’t change the way your immune system operates overnight, but they provide your body with antiviral, antimicrobial, and anti-inflammatory compounds.

What Is The Immune System?

The immune system is an interactive network of organs, white blood cells, and proteins, all of which work together to protect the body from foreign substances. Working to neutralize bacteria, pathogens, and viruses that enter the body, the immune system works round the clock. A healthy immune system recognizes harmful substances from the environment and fights against cells in the body, which have been harmed or changed by way of an illness. An unhealthy immune system attacks certain cells, organs, or systems within the body, resulting in autoimmune disorders.

The innate immune system works as a general defense against pathogens. The adaptive immune system works to address specific pathogens that the body already is in contact with. These two systems work together to keep the body healthy, and you can enhance their function by eating the foods below. 

Ginger

Herbal healers in many cultures have relied on ginger’s ability to boost immune function. In Ayurveda, for example, the belief is that ginger breaks down the accumulation of toxins in the organs because it has a warming effect. Studies found that ginger works to cleanse the lymphatic system, helping the body eliminate toxins, waste, and other unwanted materials. Ginger essential oil also exhibits anti-inflammatory and antimicrobial properties, which may help treat infectious diseases. 

Beta-Carotene Foods

Beta-carotene foods tend to be orange, but there are greens that are also great sources. Carrots, pumpkins, sweet potatoes, papaya, apricots, red bell peppers, kale, collard greens, and spinach offer beta-carotene in droves. Research studies indicate that getting beta-carotene via food is much better than taking supplements. This is because foods contain carotenoids, which are antioxidant compounds that optimize immune function and fight free radicals. 

Green Tea

There are many studies and articles that encourage the consumption of green tea. It contains powerful antioxidants that exhibit immunomodulatory properties. Researchers note that green tea works as an antiviral and antifungal agent that may benefit immunocompromised patients. Because green tea contains caffeine, you don’t want to drink it all day long, but a cup a day may help to enhance immune function.

Vitamin C Foods

It may surprise you to learn that citrus fruits are not the richest sources of vitamin C. There are many fruits that exhibit impressive levels of vitamin C. Bell peppers, black currants, cranberries, guavas, citrus fruits, honeydew, parsley, mangos, pineapples, and kiwis contain a lot of vitamin C. Studies show that getting enough vitamin C in your daily diet may help reduce symptoms of respiratory infections. Vitamin C may also work to shorten the duration of certain illnesses, including bronchitis and the common cold. 

Almonds

Most people don’t think of almonds as immune-boosting foods, but they offer a diverse mix of nutrients that benefit the immune system. Almonds are great sources of vitamin E, and although it takes a backseat to vitamin C, it does exhibit powerful antioxidant capabilities. Vitamin E is a fat-soluble vitamin, meaning it needs fat for the body to properly absorb it. Fortunately, almonds contain lots of healthy fats, which help the body efficiently absorb and process the vitamin E. 

Turmeric

Known for reducing inflammation, turmeric is the golden powder that is a key ingredient in many curries. It is a bright orange-yellow spice with a bitter flavor profile, offering potent anti-inflammatory properties that have a proven ability to benefit people with arthritis. Research shows that curcumin, the active compound in turmeric, may decrease exercise-induced muscle damage. It may also act as an antiviral agent, according to animal studies, so more human studies are necessary to confirm this. 

Spinach

Spinach didn’t just make the list because it is a rich source of vitamin C. It is rich in numerous antioxidants, including beta-carotene, which may help the body fight off infections. Similar to broccoli, spinach retains most of its nutrients in its raw state. Cooking spinach, however, makes it easier for the body to absorb the vitamin A. Cooking spinach a little also aids the release of other nutrients from the oxalic acid, an anti-nutrient.

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