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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Longevity is a term that can refer to lifespan, or lifespan and health-span. The internet has no shortage of articles supplying you with tips and tricks that tell you how to increase your longevity. Truly, why not? Most people want to live longer, especially if there is a possibility to harness the vitality of younger years at an older age. Longevity also comes with a happiness bonus, as feeling and looking younger tends to make people a lot happier. 

A 2025 McKinsey report found that up to 60% of people regard healthy aging as a top priority. Many supplements claim to promote longevity or reverse aging, but that isn’t always the case. Many health experts are divided on what really works to promote longevity. Some experts believe that some supplements are more context-dependent, or depend on a person’s specific needs. Although the consensus for the perfect longevity supplement is not yet determined, health experts believe the following supplements may offer some help. 

Omega-3s

The research on omega-3s for longevity is limited, but some clinical trials suggest that they may slow biological aging (the age of cells) by up to four months. That is especially true when you take omega-3 supplements in conjunction with vitamin D and regular exercise. Omega-3s offer anti-inflammatory properties and support cardiovascular health. Most people do not get enough omega-3s in their diet, so supplementing may help meet daily requirements. Health experts note that although fish oil benefits healthy aging, it does not slow aging or offer longevity benefits. 

Vitamin D

Research confirms that low vitamin D levels can increase the risk of age-related illnesses, such as dementia, Alzheimer’s disease, cancer, and Parkinson’s disease. Daily supplementation with about 2,000 I.U. of vitamin D may help slow the way cells age. Considering nearly 40% of Americans are vitamin D deficient, a daily supplement may help longevity and overall health. At this time, the data and research is still emerging on whether or not vitamin D is beneficial for its longevity benefits. 

Magnesium

Low magnesium levels are more common in old age and may increase inflammation and free radical damage as a result. Both inflammation and an overabundance of free radicals are associated with age-related illness and the general aging process. Taking a magnesium supplement may help you maintain optimal magnesium levels, which can contribute to healthy aging. Some animal studies indicate that magnesium can improve longevity, but that research does not exist in humans yet. A magnesium supplement may benefit longevity because it is relatively low risk with positive data supporting its usage. 

Protein Supplements

Muscle loss is a natural part of the aging process, and that can affect physical function. It may also increase the risk of hospitalization (as a result of falling) and lead to loss of independence. Studies suggest that combining a protein supplement with an active lifestyle can help older adults build and retain muscle mass. Adding protein to your meal, especially plant protein, has been linked to a greater chance of healthy aging. People consume far less protein than they need to maintain or gain muscle mass. Although sarcopenia (age-related loss of muscle mass) is slow, silent, and it begins earlier than you think. 

Some longevity supplements are overhyped, especially resveratrol, ashwagandha, berberine, and NAD. Those supplements may help other aspects of your health, but there is little to no evidence that they improve mechanisms involved with aging and longevity.

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Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

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It’s a fact that nearly five million people worldwide live with inflammatory bowel disease (IBD). Rates continue to rise fastest in countries where ultra-processed foods dominate the diet. They are convenient, shelf-stable, and engineered to please your palate and so much more. When real, whole foods seem unattainable because of the cost, ultra-processed foods usually win.

What Are Ultra-Processed Foods

Ultra-processed foods are shelf-stable food and drink products that have undergone extensive processing. More often than not, they contain a long list of ingredients, including preservatives, additives, flavorings, emulsifiers, and other substances. They are manufactured to be ready to eat, and some of their characteristics include:

• The production of ultra-processed foods involves industrial techniques, such as extrusion, molding, and pre-processing of certain ingredients. 
• Ultra-processed foods are convenient, designed for quick consumption, and are typically ready to eat (think instant noodles or packaged snacks).
• The ingredients in ultra-processed foods are not commonly used in home cooking, often containing preservatives, additives, flavoring agents, and so much more. 
• Unfortunately, they are low in nutrients, despite being energy-dense. Ultra-processed foods lack many of the essential nutrients compared to whole foods, and they contain unhealthy amounts of added sugars, fats, and sodium.

What Did The Research Look At?

A growing body of research suggests that ultra-processed foods may be altering the gut, especially in regards to Crohn’s disease. A new narrative review compiled more than a decade’s worth of research examining the relationship between ultra-processed foods and Crohn’s disease and ulcerative colitis. Rather than focusing on one study, researchers analyzed population data, dietary interventions, and mechanistic experiments to detect whether a consistent pattern emerged. 

Researchers found something that was both consistent and hard to ignore across large observational studies. People who ate more ultra-processed foods had a higher risk of developing Crohn’s disease. The link was much weaker for ulcerative colitis, which suggests that Crohn’s may be very sensitive to dietary exposures. The focus was less concerned with fat, calories, or carbs; rather, it was about the structure of the food itself. 

Why Do Ultra-Processed Foods Stress The Gut?

Ultra-processed foods are industrial formulations made from additives and refined ingredients designed to enhance texture, flavor, and shelf-life. Artificial sweeteners, thickening agents, emulsifiers, colorants, and more are commonly scrutinized ingredients in ultra-processed foods. According to mechanistic studies, some emulsifiers seem to thin the gut’s protective mucus layer. That ultimately makes it easier for bacteria to come in direct contact with intestinal tissues. Other types of bacteria can alter gut microbiome, which reduces the presence of beneficial microbes and increases the presence of inflammatory ones. 

There is no evidence that certain additives can increase intestinal permeability, or leaky gut. If that happens, bacterial fragments can cross into the bloodstream and activate immune responses. Over time, that low-grade immune activation can contribute to chronic inflammation common in Crohn’s disease. That does not happen overnight, but repeated exposure can slowly push the gut into a highly vulnerable state.

What is certain is that this research does not prove that ultra-processed foods cause Crohn’s disease. Most of the evidence is observational, but when population data aligns with biological mechanisms and clinical outcomes, the signal is hard to ignore. If you already have IBD, please understand that ultra-processed foods can worsen symptoms. Consider eliminating these foods from your diet to help induce remission, which has been proven in children.

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Where is the fountain of youth? Is it hiding at the bottom of your salad bowl? Perhaps it is within your spirulina wellness shot or at the end of a good night’s sleep. People think that genetics primarily influence life expectancy, but the reality is that genes play a much smaller role than people think. As it turns out, environmental factors like diet and lifestyle habits play bigger roles. In this article, we cover various habits to form right now to help you live a longer life. 

Stay Physically Active

The more you move now, the better your chances are of maintaining that mobility into your older age. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate intensity aerobic activity every week. You can also do some strength training a couple days a week to maintain muscle mass. Regular exercise may help you achieve:

• Weight loss
• Improved mood
• Reduced risk of developing chronic health conditions

Prioritize What Makes You Happy

Happiness does not get enough attention when it comes to your health. How happy you feel can make a big difference on your mental health, physical health, and longevity. A 2023 study found that happiness was significantly associated with living longer. Study authors suggested that happiness alone will not add years to your life. It can help, so long as you couple it with other factors that contribute to optimal mental and physical health. Make sure to set aside time to do things that bring you joy, be it drawing, reading, bowling, calling people, or playing video games. You can also keep a gratitude journal to help increase levels of happiness and optimism. 

Nurture Your Social Circle

Research suggests that a healthy social network can contribute to a longer life and better health. A strong social circle may also help you react in a less negative way to stress, which may explain its effect on longevity. Offering your support to others may increase your happiness and sense of purpose. Always remember to both accept care from friends and family and offer it in return whenever you can. 

Eat A Balanced Diet

These days, there are diets that offer support to the brain, heart, joints, gut, and overall health. Generally speaking, dietitians encourage people to increase their intake of plant foods, as they may decrease the risk of diseases and promote overall health. Many studies link a plant-based diet to a lower risk of premature death, heart disease, type 2 diabetes, cancer, obesity, nonalcoholic fatty liver disease, and more. Focus on consuming a wide variety of colorful fruits and vegetables, whole grains, nuts, seeds, and legumes. 

Avoid Smoking

It shouldn’t even have to be said, and yet it does. Nicotine is highly accessible and addictive, especially when you consider the popularity of flavored vapes, nicotine pouches, and traditional cigarettes. Smoking increases the risk of lung cancer, being responsible for about 90% of cases. It also increases the risk of stroke, chronic obstructive pulmonary disease (COPD), heart disease, and other cancers. Smoking damages nearly every organ in the body, affecting everything from lung function to reproductive health. Quit smoking, if you do smoke, to help reduce your risk of life-threatening disease. It’s never too late to quit. 

Try To Avoid Chronic Stress And Anxiety

It’s almost a guarantee that you will encounter some stress, and perhaps some anxiety, at some point in life. A 2024 review found that chronic stress and anxiety can increase the risk of developing conditions like heart disease. The review also found that men are more likely to experience chronic stress and anxiety compared to women. If you regularly experience stress or anxiety and find that it interferes with your everyday life, consider speaking with a mental health professional. They may help you establish a treatment plan to help reduce stressors for ultimate relief. 

Longevity may ultimately see out of your control, but a lot of healthy habits may help you thrive well into your old age. Following a plant-based diet, quitting smoking, reducing stress, exercising regularly, and even getting enough sleep can help you live a long and healthy life.

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We are a little over a week into 2026 and many people have already begun their Dry January journey, a month of abstaining from alcohol. There are many reasons that draw people to participating in this yearly event. It’s possible that the body is in desperate need of a break after a week of spiked eggnog and celebratory bubbles. It’s also possible that concerns are more serious.

According to research and surveys, alcohol has become more of a problem in society since the COVID-19 pandemic. Drinking to excess, including binge drinking, increased by 21% in the United States during the pandemic. Researchers project that a one-year increase in alcohol consumption will cause 8,000 deaths from alcohol-related liver disease. 

It makes sense that people resorted to alcohol during the pandemic, which was full of uncertainty. Alcohol hits the neurochemical pathways in the brain to release endorphins that make you feel good. Many researchers state that sitting down with an alcoholic beverage provides a temporary sense of ease and comfort, making it a popular go-to for people to unwind. 

Why Do People Do Dry January

January marks the start of a new year, a fresh start to wipe the slate clean. The culture has programmed everyone into thinking that it is a time to break habits that no longer support your health. If you are concerned about your use of alcohol, the New Year may be the fresh start you need. You can join the masses who participate in Dry January, especially if you notice that your drinking habits have increased. Drinking more than seven alcoholic beverages per week can lead to a slew of health issues, so a month-long break may kickstart your efforts into changing up your beverage intake. Come February, you may find that alcohol doesn’t have the same place in your life as it did previously. 

You May Reduce Bloating And Lose Weight

Depending on how much you drank prior to Dry January, you may or may not lose a few pounds this month. Boozy beverages add empty calories to your diet, meaning they don’t fill you up the same way food calories do. Because of that, you can either keep drinking, or you increase your consumption of unhealthy foods, which leads to a caloric surplus. A lot of people also feel bloated as a result of drinking alcoholic beverages, especially from beer. Research states that chronic alcohol use can inflame the gastrointestinal tract, which can wreak havoc on the body. 

You May Sleep Better

A popular reason for drinking alcohol is to help relax the body and fall asleep. The reality is that while alcohol may put you to sleep, the sleep you get after drinking isn’t the best. You often wake up more frequently during the night and cannot get sufficient deep sleep. A small study found that drinking alcohol caused decreased sleep time and sleep efficiency. Dry January may benefit your sleep and energy levels, helping you feel more clear-headed and motivated. With that extra energy, you may have more energy for other activities, such as working out. 

You’ll Save Money

It is very easy to spend too much money when you hit the bars with friends. Shelling out $10 to $16 for a craft cocktail or pour of wine can put a serious dent in your wallet. Even if you don’t go out all the time, buying alcohol from the store several times a week can also add up. When you take a month off, you’ll notice that your bank account doesn’t decrease as rapidly. Realizing that may cause you to change your drinking habits once Dry January comes to a close. 

Your May Enhance Immune Function

A 2015 study found that healthy people who had an episode of binge drinking experienced a reduction in disease-fighting immune cells. Being intoxicated can suppress immune function, which makes you more vulnerable to pathogens. Chronic drinking, on the other hand, can increase your risk of inflammatory reactions throughout the body. Even one night of heavy drinking can impair your body’s ability to fight off infections for 24 hours. All that is to say that abstaining from alcohol may improve your body’s defense against viruses, bacteria, and pathogens. 

You’ll Have A New Relationship With Alcohol

When you hit the pause button on alcohol, you may realize that you don’t have to drink every day, or even at all. Learning that you don’t need alcohol in your life can be a valuable lesson for many people. Maybe you thought you needed alcohol to fall asleep, but you found that you slept better without it. The main thing is to analyze how you feel and assess the pros/cons of Dry January. It is very common that people view alcohol in a different light and have a more positive relationship moving forward. 

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People seem to get scared when they hear or see the word “inflammation.” By definition, inflammation is the immune system’s natural response to illness and injury. It’s a process that helps the body heal and recover. The problem is when inflammation becomes chronic. Chronic inflammation can cause a range of problems, including autoimmune disorders, metabolic disease, and certain cancers. Diet plays a major role in regulating inflammation, including the beverages you drink. In this article, we will detail six drinks that can help fight inflammation. 

Tart Cherry Juice

Tart cherries are naturally rich in anthocyanins, which are natural pigments that have demonstrated an ability to reduce inflammation and muscle soreness. Tart cherry juice is a game changer if you are looking to loosen up stiff joints. Sipping just a half-cup twice daily may be helpful in providing anti-inflammatory benefits throughout the day. Just make sure that you purchase 100% tart cherry juice, not cherry juice that contains added sugars and other preservatives. 

Ginger Tea

Studies show that ginger contains nearly 40 anti-inflammatory compounds, including gingerols. Those compounds help calm inflammatory pathways and aid digestion, which indirectly lowers inflammation, according to health experts. Some studies found that people can experience these benefits consuming small amounts of ginger, such as a fresh cup of ginger tea once per day, especially after meals. 

Pomegranate Juice

Say hello to this polyphenol powerhouse. Pomegranate juice is particularly rich in punicalagins, which work to “cool down” systemic inflammation. Studies suggest that drinking a cup of 100% pure pomegranate juice is a great way to help cells bounce back from everyday stress. The punicalagins work to lower levels of C-reactive protein, a key marker of inflammation in the body. If you are opposed to pomegranate juice, consider 100% grape or berry juice, as both of those are rich in anthocyanins and resveratrol, both of which are anti-inflammatory compounds. 

Green Tea

Rich in catechins, which are antioxidant compounds, green tea may help reduce inflammatory markers and oxidative stress in the body. Generally, one to two cups per day is enough to see a benefit for most people. Just keep in mind that in order to maximize the antioxidant and anti-inflammatory benefits, skip added sugar or honey if you want to reduce inflammation. 

Kombucha

According to research, kombucha exhibits anti-inflammatory activity. This is largely due to the polyphenols, which work to neutralize harmful free radicals and reduce oxidative stress. Kombucha also contains organic acids, which are produced during the drink’s fermentation process. Those acids may further support the anti-inflammatory effects of the polyphenols. 

Turmeric Tea

Similar to ginger, turmeric is a spice that exhibits anti-inflammatory properties, which are largely due to curcumin, turmeric’s active compound. Turmeric tea is widely available, as is the powdered spice. It also comes in supplement form, but make sure that the supplement contains black pepper, as that increases curcumin’s bioavailability. The body has a hard time absorbing curcumin on its own, so adding black pepper can increase turmeric’s effectiveness.

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If you have hypertension (high blood pressure), management is key in order to minimize your risk of heart attack or stroke. In order to manage high blood pressure, you have to avoid or limit certain foods, in addition to supplements, as they can affect blood pressure, or make matters worse. 

High blood pressure is characterized by a blood pressure reading of 130/80 mm Hg or higher. Older adults have a higher risk of the condition, due to large arteries getting stiffer with age. If you cannot control blood pressure on your own with lifestyle changes, medication may be necessary. The American Heart Association (AHA) estimated that 46% of American adults have high blood pressure. Should you have the condition, avoid the supplements in this article. 

Licorice Root

Licorice root is not solely used as a flavoring in food, candy, and even tobacco products. In fact, it has a long history of use in folk medicine, treating wounds and relieving symptoms of lung disease and liver disease. Licorice root contains glycyrrhizic acid (GA), which can elevate blood pressure. Researchers note that doses as low as 100 milligrams (mg) can raise blood pressure. Other supplements with GA can also interact with diuretics and blood pressure meds. It may affect how well blood pressure meds work and increase the risk of side effects. If you have high blood pressure, it is best to avoid products that contain licorice root. 

Arnica

Some people use arnica ointment to reduce swelling and bruising, while others take it orally as a supplement. Arnica belongs to the sunflower family and is usually taken by mouth homeopathically. There are typically no. active ingredients in homeopathic products, so side effects are unlikely. That said, taking arnica by mouth can increase blood pressure or potentially damage some organs, including the heart. This is not for certain, but if you have high blood pressure, avoid arnica supplements. 

Bitter Orange

Taken from the fruit or peel of a bitter orange, this supplement is typically used to aid weight loss or improve athletic performance. The fruit and peel of bitter orange can also be used to flavor drinks or in perfumes and other beauty products for aromatic purposes. Bitter orange does contain p-Synephrine, which is a type of stimulant similar to ephedrine. The U.S. Food and Drug Administration (FDA) banned ephedrine stimulants because they can cause health issues, such as heart attack and stroke. Although bitter orange is not on a banned list, use it with caution, especially if you have high blood pressure. Studies show that this supplement can not only raise heart rate and blood pressure, but also increase the risk for heart attack and stroke. Bitter orange found in food and drinks is not likely to cause these issues, though. 

Vitamin D (In High Doses)

The body produces vitamin D when the skin is exposed to ultraviolet (UV) rays from the sun. Vitamin D is necessary for optimal bone health, inflammation reduction, and other bodily functions. It is naturally available in foods and supplement form. Some research indicates that vitamin D may play a role in treating high blood pressure, specifically in doses of 200 – 8,000 International Units (IU) per day. Doses larger than 10,000 IU per day can lead to dangerous side effects, such as high calcium levels (hypercalcemia). Over time, hypercalcemia can cause high blood pressure. High doses of vitamin D can also interact with certain diuretics, which are commonly used to treat high blood pressure. The body may not get rid of enough calcium, raising calcium and blood pressure in the process. 

St. John’s Wort

This plant is often used to treat symptoms of menopause and depression. Despite its longstanding use in traditional medicine, this plant may negatively interact with a variety of medications. St John’s wort weakens the efficacy of medications used to treat high blood pressure. Some of the blood pressure meds that St. John’s wort interacts with include Talinolol, Verelan, and Procardia. The interactions are likely due to the fact that St. John’s wort blocks the medication from being absorbed by the body.

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A lot of people find it difficult to pull off seasonal eating during the winter, especially when it comes to fruits. The weather and darker days inspire people to eat comfort foods and avoid trips to local markets and such. The reality is that winter fruits are rich in a plethora of nutrients, and buying them from local farmers helps support their business.

Which fruits grow during the winter? You tend to see a lot of citrus varieties, including blood oranges and grapefruit, in addition to kiwi, winter melons, and more. When you put an emphasis on cold-weather produce, you can obtain integral nutrients that support immune function and more. Some of the key nutrients in these fruits include magnesium, fiber, and vitamin C. Continue reading to see which winter fruits you should be eating, although the availability of these fruits may depend on where you live. For example locations closer to the equator may experience more winter fruits than people who live closer to Canada and deal with serious weather. Regardless, examples of winter fruits are as follows:

Kiwi

The small, fuzzy fruit with a green flesh that packs more vitamin C than an orange. It is harvested through winter and into spring and provides lots of vitamin K, vitamin E, and potassium. Kiwi is also a rich source of antioxidant compounds, including phenols and carotenoids. These compounds work to reduce oxidative stress, which can increase the risk of certain age-related diseases. 

Pomegranates

This red, sweet and sour fruit is filled with small, juicy seeds, also called arils. These arils are rich in antioxidant compounds, including flavonoids that have been linked to detoxification, improved heart health, and cancer prevention. Pomegranates are also rich in folate, vitamins C & K, and potassium. 

Persimmon

Persimmons have a limited window, so get your hands on them before they disappear until next fall. Native to Asia, persimmons are rich in vitamin A, vitamin C, and manganese. They contain gallic acid and epicatechin gallate, two compounds that may help reduce cholesterol levels, blood pressure, and inflammation. 

Clementines

Sometimes called “cuties” or “halos” in grocery stores, clementines are essentially small oranges. More specifically, they are types of mandarin oranges made from crossing two different orange species. They are usually easy to peel, seedless, and naturally rich in vitamin C, which may enhance skin and immune health. 

Grapefruit

Similar to other citrus fruits, grapefruit grow predominantly in California, Arizona, Texas, and Florida. You typically see them from January to late spring, and they offer a lot of vitamin C and vitamin A. Researchers have identified several beneficial phytochemicals in grapefruit, including beta-carotene, limonoids, lycopene, and naringenin. These compounds may fight free radical damage and oxidative stress, which contribute to early signs of aging and chronic disease development. 

Kumquat

Yet another citrus fruit, the kumquat is a tiny sweet and sour citrus that comes from the same plant family as the orange. Kumquats are great sources of vitamin C and fiber, and you can actually eat the entire fruit. Yes, you can even eat the thin peel! The pulp has a distinctly sour flavor, but the skin provides a little extra sweetness, in addition to protective antioxidant compounds. 

Winter Melon

No matter which way you slice it, winter melon (or ash gourd) is a great fruit to consume during winter. Naturally rich in fiber, antioxidants, and vitamin C, winter melon is dark green and has an oblong shape. The flesh is white, as are the seeds, but you cannot consume it raw. Typically, you simmer or steam winter melon because it is heated more like a vegetable than fruit in Indian and other Asian countries.

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