This vibrant winter salad is all about colors and flavors. It brings together peppery arugula, sweet slices of golden persimmon, juicy pomegranate arils, and thinly shaved purple cabbage, creating a salad that is as as visually stunning as it is delicious. Each ingredient offers a signature flavor that exemplifies the fall and winter seasons. Think of this salad as the end of fall and beginning of winter. The arugula’s gentle, peppery bite balances the natural honeyed richness of the persimmon slices. The cabbage adds a satisfying crunch and hint of earthiness, while the pomegranate arils burst with sweetly tart flavor in every bite.

Beyond the beauty and flavor, the salad offers up an impressive nutritional profile that support cold-weather wellness. Arugula provides vitamins A and K, both of which help to maintain immune function, eye health, and bone health. Persimmons are the unsung fruit of fall that are only available for a limited window, so get them while the gettin’s good. They contain lots of fiber and antioxidants, helping to enhance digestion and reduce inflammation. Pomegranate seeds, also known as arils, are like little bursts of juicy vitamin C and polyphenols. They have been known to support heart health, while purple cabbage provides additional antioxidants and beneficial phytonutrients that may protect against oxidative stress.

What would a salad be without a tasty dressing? Just like the rug in The Big Lebowski, the dressing really ties the room together. It is a silky orange–tahini dressing that infuses the salad with bright citrus notes with a hint of nuttiness. Fresh orange juice adds natural sweetness and acidity, awakening each ingredient in the salad and dressing. The tahini gives the dressing body and a subtle roasted flavor that complements the persimmons and controls arugula’s pepperiness. Make sure to drizzle generously because the dressing transforms the colorful salad into a harmonious, satisfying dish.

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Even though they may not be as expensive or fancy, handmade gifts tend to mean more than those bought in the store. Obviously, a homemade sugar scrub is not the same as a brand new laptop, but top-tier electronics are not always in the budget. Perhaps the laptop is in the budget, but you want to give a lot of gifts to friends, colleagues, and family. A great way to do that is by making your own beauty gifts. 

Heartfelt, homemade gifts always put a smile on the gift receiver’s face. It’s a beautiful gesture and people appreciate the time you took to make them something. The great thing about homemade sugar scrubs, bath bombs, soaps, or lotions is that you can make large batches and portion them out into small containers. Decorate the containers to your liking! You can even adhere labels on them that detail the ingredients or instructions to whatever you make. 

Since dry skin is very common during the winter, there are several DIY beauty recipes in this article that help moisturize the skin. There’s nothing wrong with giving a gift that improves skin health! Your gifts may be so well received that you have some repeat customers the following year. Or maybe you share the recipe(s) with your friends and family so they can enjoy the products year round. 

We wish you all a wonderful holiday season and hope these gifts go over well, should you decide to make and gift them. They are perfect for anyone on a budget, and the best part is that they are free of harmful chemicals. Let us know in the comments if you make one of the recipes, and if the people enjoy them as gifts!

Soothing DIY Lavender Oatmeal Bath Bombs

Release all the tension in your body and hydrate your skin in a relaxing soak with these DIY lavender oatmeal bath bombs. 

Click here to make the bath bomb. 

DIY Peppermint Sugar Scrub

Not only is this peppermint sugar scrub easy to make and beneficial for the skin, but it also utilizes some of the best scents of the holiday season.

Click here to make the sugar scrub. 

DIY Beard Oils With An Essential Oil Blend

Do you know someone with a beard? Help them get rid of any itchiness or dryness by gifting them this DIY all-natural beard oil. It’ll tame that mane!

Click here to make the beard oil. 

DIY Mint Foot Butter For Softer Feet

Nourish your feet, freshen them up, decrease cracked heels, and get rid of unpleasant odors by applying this DIY mint foot butter. People will notice the different after only a couple applications!

Click here to make the foot butter. 

DIY Under Eye Cream For Dark Circles

Do you want to help someone tighten their skin, reduce puffiness, and reduce wrinkles with 3 ingredients? Make this all-natural DIY under eye cream and people will love it!

Click here to make the eye cream.

DIY Aftershave Made With Essential Oils

Don’t let your male friends or family members plague their skin with the chemicals in personal care products after they shave. Instead, help them soothe their skin with this DIY aftershave.

Click here to make the aftershave.

DIY Apple Spice Sugar Scrub

Slather on a big dollop of this apple spice sugar scrub on the skin for maximum hydration, exfoliation, and moisture during dryer weather.

Click here to make the sugar scrub.

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A more perfect fall salad may not exist. Since we don’t want to offend anyone, we don’t want to officially make that claim, but trust us when we tell you that this salad is on another level of deliciousness. The beautiful orange persimmon and vibrant red beet slices are carefully layered around the plate and topped with pomegranates, mint leaves, walnuts, and an addictive vinaigrette. It’s a delicate and gorgeous salad that will make any table festive. Use it as a side dish or bring it to your holiday feast!

For the beets, it is paramount that you thinly shave them with a mandoline slicer. That will ensure even slices that are thin enough to eat raw. Nobody wants to eat raw beets that are thick, as they can be quite difficult to chew. When you hold one of these slices up to the light, you should be able to see through it. That’s how you know it will be easy to eat! Beets have been extensively studied for their ability to lower both systolic and diastolic blood pressure. This is likely due to the high concentration of nitrates that the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure to drop.

Persimmons are only available for a limited time during fall, so we like to make the most of them while they are in grocery stores. Persimmons are naturally rich in carotenoid antioxidants like beta-carotene, which the body converts to vitamin A, a nutrient that supports immune function, healthy skin, and eye health. The anti-inflammatory compounds in persimmons may help manage inflammation and lower the risk fo asthma, rheumatoid arthritis, and other conditions that stem from inflammation.

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If there is a seasonal squash you should try during the fall, it is the kabocha squash. It looks like a squatty green pumpkin that has a bright orange flesh. Kabocha squash has a sweeter flavor, similar to butternut squash, and can absorb a variety of flavors. It goes great in soups and stews, but it is classically fried in tempura batter and served with a vegetable medley in Japanese cuisine. That’s not all it can do, though, as this recipe shows how you can transform the squash into crispy, spiced dehydrated chips. The chips deliver in the crispy category and have a robust flavor that keeps you coming back for more. And unlike packaged chips you buy in the store, you can eat these guilt-free.

Kabocha squash, much like sweet potatoes, is a great source of beta-carotene, a precursor of vitamin A. A 2/3 cup serving of kabocha squash provides the following nutrient content:

• Calories: 30
• Fat: 0 grams (g)
• Fiber: 1.2 g
• Carbohydrates: 8.2 g
• Protein: 1.1 g
• Vitamin C: 9 milligrams (mg)
• Beta-carotene: 1,782 micrograms (mcg)

In order to reduce the risk of age-related macular degeneration (AMD) and promote optimal vision, the body needs vitamin A. Vitamin C may also help slow the progression of AMD, and people who consume a lot of vitamin C have a lower risk of cataracts. Some research indicates that beta-carotene, which is present in kabocha squash, may help prevent some cancers when consumed through food and not as a supplement. More studies are necessary in humans to confirm kabocha squash’s cancer-preventative properties. For now, enjoy the chips and you may benefit you eye health, immune function, and more.

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With a limited season of availability, apricots should be on your summer grocery list. They are known for their distinctive orange color and signature sweetly tart flavor. They also boast an extensive list of health benefits, making them more than just a scrumptious summer snack. Health experts consider apricots to be a nutrient-dense food with lots of fiber, vitamin A, and vitamin C. Some studies indicate that they may help reduce inflammation and even treat dry eyes. We will explore many of their benefits in this article. 

What Are Apricots?

An apricot is an edible fruit that comes from the apricot tree. Apricots belong to the stone fruit family, which includes peaches, nectarines, plums, cherries, and almonds. The belief is that they are either native to China or Japan, or Armenia, but now they are cultivated worldwide. Regardless of the tree’s origins, apricots have been a staple in many cultures for hundreds of years. Egyptians, for example, used apricots to make a traditional juice, while English settlers used apricot oil in the 17th century as a way to reduce inflammation. 

Nutrition

Raw apricots are low in calories but high in fiber, vitamin C, vitamin A, potassium, and other important micronutrients. Most of the calories come from carbs, not protein or fat. A one cup serving or raw apricots exhibits the following nutritional profile:

• 74.4 calories
• 17.2 carbohydrates 
• 0.6 grams (g) of fat
• 14.3 g of sugar
• 3.1 g of fiber
• 2.2 g of protein
• 15.5 milligrams (mg) of vitamin C
• 401 mg of potassium
• 15.5 mg of manganese
• 0.6 mg of iron
• 35.6 mg of phosphorus
• 0.9 mg of niacin
• 1.4 mg of vitamin E
• 149 micrograms (mcg) of vitamin A
• 5.1 mcg of vitamin K

Promotes Eye Health

As an excellent source of vitamin A, apricots are beneficial for eye health. In fact, a deficiency in vitamin A can result in dry eyes, vision loss, and night blindness. Apricots are also rich sources of beta-carotene, which the body converts into vitamin A. Additionally, they contain zeaxanthin and lutein, two carotenoids that support macular function and protect against oxidative retinal damage, which is a long-winded way of saying apricots do wonders for the eyes.

Enhances Hydration Efforts

Apricots are naturally rich in water (about 85%), meaning they may help maintain fluid balance in the body. They also contain a lot of potassium, an integral electrolyte that supports hydration by regulating fluid levels in the and out of cells. That makes apricots a great snack for warm weather and for people with active lifestyles. 

Rich In Antioxidants

Apricots provide a long list of micronutrients, but they also exhibit impressive antioxidant activity. These are plant compounds that protect against free radicals and damage to cells. It’s possible that the reduction of free radicals can reduce the risk of certain conditions, including heart disease and certain cancers. Apricots contain a lot of carotenoids, which give the fruit its signature orange hue. One study found that apricots are especially rich in beta-carotene, gamma-carotene, and beta-cryptoxanthin.

Supports Regularity

Fiber moves through the body without being digested, adding bulk to stool and preventing constipation. One analysis looked at research that showed how increasing fiber intake was able to increase stool frequency in patients with constipation. Sweet apricot seeds are actually sold as snack foods and can supply more fiber than the fruit itself. A quarter-cup serving contains five grams of fiber, which meets up to 20% of the recommended daily intake for fiber. 

May Reduce Blood Pressure

As we mentioned earlier, apricots provide a lot of potassium, a key electrolyte and mineral that helps regulate blood pressure. It does this by balancing sodium levels in the body. According to research, adding more potassium-rich foods to your diet may reduce the risk of hypertension and support cardiovascular health. A higher potassium-to-sodium ratio in your diet helps relax blood vessels, which ultimately reduces the strain on the cardiovascular system. 

May Relieve Menopausal Symptoms

Due to the fact that apricots contain phytoestrogens, apricots may help relieve menopausal symptoms. Phytoestrogens are compounds that support hormone balance and reduce hot flashes and mood swings. The potassium and iron in apricots may also ease certain symptoms of menopause. Plus, the antioxidant properties may also support hormonal balance and inflammation reduction, potentially helping with mood swings and hot flashes in menopausal women.

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It is no secret that we love to create recipes that utilize seasonal produce items. The summer sun is shining, which means a plethora of new produce items should be showing up in your local grocery store. Among those items, you should see an array of melons, including watermelon, cantaloupe, honeydew, and maybe other varieties, depending on your location. Although not technically a melon, cucumber is another popular summer fruit. Believe it or not, cucumber belongs to the same plant family, Cucurbitaceae, as watermelon.

When you make beverages with naturally sweet ingredients, such as the cantaloupe, you do not need to add extra sweeteners, such as maple syrup or raw agave nectar. Cantaloupe is not only sweet and delicious, but it is also rich in a variety of nutrients and health properties. Like apricots, grapefruit, oranges, peaches, tangerines and mangos, cantaloupe is a great source of beta-carotene. This valuable carotenoid gives cantaloupe its orange color, but it also converts to vitamin A in the body, where it is used to fight free radicals and benefit eye health, immune function, and support red blood cells.

Although cantaloupe provides great nutrition and sweetness for this refreshing beverage, we cannot ignore the cucumber. Like cantaloupe, cucumber is a wonderfully hydrating fruit that helps enhance immune function due to its vitamin C content. Some test-tube and animal studies indicate that cucumbers may help regulate blood sugar levels. In a 2016 test-tube study, for example, cucumbers were effective at reducing oxidative stress and preventing diabetes related complications. More research is still necessary on this matter, though. What does not require more research is the deliciousness of this refreshing summer beverage!

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According to research studies and surveys, the leading cause of vision loss in older adults is age-related macular degeneration, or AMD. In fact, a 2022 report found that an estimated 20 million people in the United States over the age of 40 had AMD. It is very common for eyesight to get worse with age, be it from AMD, cataracts, or other ocular diseases. Fortunately, there are exercises you can do and foods you can eat that help support eye health. 

What Is AMD?

AMD is an eye disease that can blur central vision. This occurs when aging causes damage to the macula, a part of the eye that controls straight-ahead vision. The macula is a part of the retina, which is the light-sensitive tissue at the back of the eye. AMD is a very common condition, and the leading cause of vision loss in older adults. Losing central vision makes it difficult to see faces, read, drive, or do close-up tasks. 

The condition can come on slowly in some people and faster in others. Scientists believe that one of the primary causes of AMD is exposure to oxidative stress (cell damage) and inflammatory reactions. Because of this, the theory is that including more nutrients that support vision in your diet can be beneficial in preventing AMD. Some of those nutrients include carotenoids that fight against reactive oxygen species (ROS). 

How Do Carotenoids Support Vision?

Carotenoids are the red, orange, and yellow pigments produced by plants. Astaxanthin, zeaxanthin, lutein, and xanthophylls are specific carotenoids that demonstrate impressive antioxidant activity. Some studies have found these carotenoids to protect the eyes from oxidative damage. 

Both lutein and zeaxanthin are found in concentrations 1,000 times higher in the eye than other tissues in the body. Reportedly, these are beneficial in reducing the risk of developing AMD. One study found that participants with the highest intake of lutein and zeaxanthin were 65% less likely to develop neovascular AMD compared to people with the lowest intake. Another study from 2022 found that these two carotenoids were able to protect the retina and lens from age-related changes.

Although astaxanthin is not as concentrated in the eye, it does have antioxidant properties that are ten times greater than lutein and zeaxanthin. Astaxanthin has demonstrated an ability to address choroidal neovascularization (CNV), which is a hallmark feature in AMD. This feature causes oxidative stress and inflammation and blood vessels grow in the eye and leak as a result. That can lead to vision loss. 

How To Get More Carotenoids In Your Diet

The body cannot make carotenoids on its own, so it is your responsibility to consume them via foods or dietary supplements. In order to support eye health and vision longevity, experts encourage you to consume at least 10 milligrams (mg) of lutein, two mg of zeaxanthin, and six mg of astaxanthin per day.

In which foods can you find these carotenoids? Well, lutein and zeaxanthin are readily available in leafy greens (kale, spinach, and collards), avocado, orange bell peppers, green peas, and eggs. Astaxanthin primarily exists in marine-derived foods, such as shrimp, salmon, lobster, and algae. All three of these carotenoids, however, are available in various eye supplements, should you not want to worry about consuming specific foods every day. 

At the end of the day, your eyesight will get worse with age, but it doesn’t have to be inevitable. Try to increase your intake of the carotenoids we detailed in this article to help support eye health and protect them from AMD and other causes of age-related vision loss.

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Avocado oil, much like avocados, is a great source of healthy fats. Through various research studies, it has demonstrated an ability to protect and support heart health. It also provides antioxidant and anti-inflammatory compounds, including vitamin E and carotenoids. Not only is avocado oil nutritious, but it is also safe for high-heat cooking. You can use it in various ways to incorporate more heart-healthy fats into your diet. Continue reading to learn about five impressive health benefits of this oil. 

A Great Source Of Vitamin E

Vitamin E is a great nutrient that helps protect cells against oxidative damage, which could potentially increase the risk of chronic diseases. It is involved with cellular communication, metabolic processes, and immune function. Vitamin E works to support heart health by improving blood flow and preventing blood clotting. It may also prevent oxidative changes to LDL cholesterol. If there are oxidative changes to LDL cholesterol, you may have an increased risk of atherosclerosis, or plaque build-up in the arteries. 

Although vitamin E is essential to your overall health, a large majority of the population in the United States doesn’t consume the recommended daily intake (RDI). In fact, studies suggest that 96% of women and 90% of men in the United States have insufficient vitamin E intake. Just two tablespoons of avocado oil can provide seven milligrams (mg) of vitamin E, which satisfies 47% of the RDI. Do your best to purchase unrefined, cold-pressed avocado oil, as that contains more vitamin E than refined versions.

May Support Heart Health

As previously mentioned, vitamin E may help improve blood flow and prevent oxidative changes to LDL cholesterol. Vitamin E is rich in monounsaturated fatty acids and contains polyphenols, all of which help reduce the risk of heart disease. Using avocado oil in place of butter and other saturated fats may help reduce LDL cholesterol levels. A small study involving overweight participants monitored reactions when they replaced butter with avocado oil in a high-fat, high-carb meal. Post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers all reduced. More research and larger studies are necessary to determine avocado oil’s full effects on heart health.

Rich In Fatty Acids

Avocado oil is composed of 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. According to researchers, diets rich in monounsaturated fatty acids can help protect against heart disease. One study found that people who consumed monounsaturated fatty acids from plant sources had a significantly lower risk of dying from cancer and heart disease. The study showed how replacing saturated fatty acids with monounsaturated fatty acids from plant sources reduced risk of mortality. One of the primary fatty acids in avocado oil, oleic acid, may support healthy body weight by regulating appetite. 

Contains Antioxidant Compounds

Some of avocado oil’s plant compounds include proanthocyanidins, polyphenols, and carotenoids. These compounds work to regulate inflammation and protect against oxidative damage. Studies confirm that diets rich in carotenoids and polyphenols can help protect against heart disease and neurodegenerative diseases. As stated earlier regarding vitamin E, the refining process of avocado oil can significantly reduce the antioxidant content. Be sure to purchase unrefined, cold-pressed avocado oil for this reason. 

May Benefit Eye Health

Avocado oil and avocado  are good sources of lutein, a carotenoid and antioxidant that is naturally found in the eyes. According to research, a diet rich in lutein and zeaxanthin, another carotenoid, is essential for optimal eye health. In fact, these two carotenoids may help reduce the risk of cataracts and macular degeneration, both of which are common age-related eye conditions. The body does not produce lutein on its own, so you have to obtain it through your diet. Enjoying avocado and avocado oil may help increase your lutein intake to support your eyes.

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Mangoes are rich in vitamins, minerals, and antioxidants. Their benefits include: potential anticancer effects, improved immunity, and improved digestive and eye health.

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If you want to take control of your eye health, you need to consume the right nutrients to boost your vision. Carrots, celery, broccoli, sweet potatoes, and more are foods that help enhance eye care. Although dietary sources of essential nutrients are great, you may want to consider certain vitamin supplements to strengthen your vision and prevent degenerative eye conditions. 

Common conditions that impact the eyes include age-related macular degeneration (AMD), glaucoma, cataracts, and diabetic retinopathy. Although different factors influence the development of these conditions, nutrition seems to have a positive influence on them. According to experts, the following vitamins and nutrients are the best for maintaining eye health as you age. 

Vitamin C

Hold your horses, folks. We’ll get to vitamin A in just a second. For now, we are talking about vitamin C. Vitamin C and a few other nutrients are used in AREDS, a supplement that may benefit people with AMD. One study suggests that AREDS may reduce the risk of AMD progressing by 25% if you take them daily. One observational study showed a 75% reduced risk of developing cataracts when people supplemented with more than 490 milligrams (mg) per day. Another study found that daily vitamin C supplementation reduced the risk of cataracts by 45%. 

Riboflavin

Riboflavin, or vitamin B2, acts as an antioxidant and may help reduce oxidative stress in the body, including the eyes. Researchers have been studying riboflavin’s potential to prevent cataracts for years. The reason for this is because riboflavin deficiency may lead to the development of cataracts. Interestingly enough, people with this condition are usually deficient in riboflavin. Health experts recommend consuming 1.1 to 1.3 mg of riboflavin per day. It’s very easy to meet this requirement because many foods are rich in this nutrient.

Vitamin A

We’ve finally reached the vitamin that plays a crucial role in maintaining a clear cornea, which is the outside covering of the eye. Vitamin A deficiency, which is a rare condition in developed countries, can lead to xerophthalmia, a serious eye condition. Xerophthalmia is a progressive eye disease that starts with night blindness. Tear ducts and eyes can dry out if vitamin A deficiency continues. Vitamin A may also protect against other eye conditions. In fact, several studies found that diets high in vitamin A may reduce the risk of AMD and cataracts. 

Niacin

Another B vitamin (vitamin B3), niacin helps convert food into energy, but it also acts as an antioxidant. One observational study on Korean adults found that their risk of glaucoma decreased after consuming more niacin. An animal study found that high doses of niacin in supplement form were effective at preventing glaucoma. Just be mindful that supplements should be used with caution. Consuming niacin in high amounts of 1.5 to 5 grams (g) per day may adversely affect the eyes, blurring vision or increasing the risk of macular damage. 

Vitamin E

Researchers believe that many eye conditions are associated with oxidative stress, the imbalance of antioxidants and free radicals in the body. Vitamin E is a powerful antioxidant that helps protect cells, including those in the eyes. A seven-year study monitored over 3,640 people with AMD. The results indicated that taking 400 internal units (IUs) of vitamin E per day reduced the risk of progressing to advanced stages of AMD by almost 25%. Additional studies suggest that diets rich in vitamin E may reduce the risk of age-related cataracts. More research is still necessary on this matter, though. 

Lutein And Zeaxanthin

These two beneficial compounds belong to the carotenoid family. Research shows that carotenoids exist in the macula and retina of the eyes, helping to filter potentially harmful blue light. They work to protect your eyes from damage, and studies suggest that both lutein and zeaxanthin may prevent cataracts and reduce the risk of AMD. A randomized, controlled study found potential benefits of lutein supplementation for people with cataracts. At the end of the two-year study period, study authors noted that the people who supplemented with 15 mg of lutein three times per week experienced improvements in vision. 

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