When you think of breakfast, what comes to mind? Eggs, most likely, as they are some of the most common components on breakfast plates. Eggs provide potassium, protein, vitamins A, D, and B12, and choline, an essential nutrient for many metabolic processes. It’s common for people dealing with cholesterol issues to avoid them, as the yolk contains cholesterol. The research shows that the cholesterol in eggs does not seem to negatively affect healthy people, compared to other sources of cholesterol. 

Things take a turn for the worse when you start eating eggs with bacon, cheese, butter, bread, and hash browns. For some reason, that is the classic American breakfast, but it contains a lot of sodium and saturated fat, two things that increase the risk of heart disease. You can start your day with a lot of other breakfast foods that provide more fiber, protein, and antioxidants for cardiovascular health. 

Chia Pudding

Chia seeds contain a lot of soluble fiber, which creates a gel-like substance in the digestive tract. The seeds bloom in liquid to create a pudding that has a similar consistency to tapioca. Soluble fiber may help lower LDL (bad) cholesterol levels by reducing its absorption in the digestive tract. Chia seeds also provide a lot of omega-3 fatty acids, which encourage optimal heart and brain function. Studies show omega-3s may help control inflammation within the body. You can incorporate nuts, nut butter, spices like cinnamon, and fruits into chia pudding for a balanced breakfast. 

Almond Butter Overnight Oats

Just like chia pudding, you can prepare overnight oats at night and have your breakfast be ready to go in the morning. That helps you save a little time and eliminates the “what should I eat?” question from your morning routine. Oats are naturally rich in protein, fiber, unsaturated fats, and magnesium. Combining oats with almond butter creates a fiber-rich meal that supports cholesterol and blood sugar control. The fiber in oats has been proven to naturally lower cholesterol levels. The magnesium in almond butter helps support healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. 

Quinoa Breakfast Bowl

Quinoa for breakfast? Absolutely! It is not reserved for savory lunch or dinner options; rather, you can cook it with almond milk, cinnamon, vanilla extract, and pure maple syrup, or other options that you prefer. You cook the quinoa in the almond milk (or other liquid) with your ingredients of choice, creating a breakfast porridge of sorts. Quinoa is rich in fiber, protein, and antioxidants, and studies confirm that quinoa contains plant compounds that encourage optimal cholesterol levels. Plus, the fiber and polyphenol content may help fight oxidative stress that contributes to cardiovascular disease. 

Oatmeal With Flax Seeds And Blueberries

Let us first clarify that oatmeal from a packet that contains processed ingredients and lots of sugar is not a healthy breakfast. Oatmeal made with rolled or old-fashioned oats is what we are referring to. Oats are naturally rich in soluble fiber, particularly beta-glucan, which is a type of fiber that forms a gel in the digestive tract to reduce cholesterol absorption. Research suggests that regular beta-glucan intake can help lower LDL cholesterol levels. Adding blueberries to your oatmeal provides necessary plant compounds that may improve blood vessel function and encourage optimal brain health. Finally, flax seeds provide omega-3s and lignans, which are plant compounds linked to lower risk of cardiovascular disease. 

Peanut Butter And Cacao Smoothie

Cacao powder contains beneficial plant compounds called flavanols, which work to encourage healthy blood flow and protect blood vessels from oxidative stress. Peanut butter contains beneficial fats and fiber, two things associated with healthier cholesterol levels. Just make sure you purchase healthy, natural peanut butter that is free of unhealthy oils and added sugars. Peanuts or roasted peanuts should be the only ingredients. Anyways, add some banana, spinach, cacao powder, peanut butter, and unsweetened almond milk to your smoothie and you’ve got yourself a great breakfast.

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This pineapple spinach smoothie doesn’t just taste like a tropical vacation; rather, it acts like one for your cells. Spinach brings more than its vibrant green color to the smoothie. It contains lots of magnesium, iron, and natural nitrates that encourage healthy blood flow and mitochondrial energy production. That ultimately helps the body use oxygen more efficiently. While pineapple brings a lovely sweetness, it also provides lots of bromelain, a proteolytic enzyme that works to break down proteins and can aid digestive function. What does that mean for you? No more sluggish digestion and better cellular hustle.

Think of banana as the smooth operator for this smoothie, offering a creamy texture and lovely sweetness. It also provides potassium for proper nerve signaling and muscle function. Additionally, it contains prebiotic fibers that help feed beneficial bacteria in the gut. Unlike refined sugars, the natural carbs in banana work with fiber to deliver steady energy, as opposed to spiking blood sugar and then causing an inevitable crash. Chia seeds are the small but mighty ingredients that seal the deal. Once you hydrate them in liquid, they form a gel rich in soluble fiber that not only slows glucose absorption, but also supports satiety hormones and provides ALA omega-3s.

Finally, you have the addition of freshly squeezed lime juice: the smoothie’s unsung hero. Its citric acid works to enhance mineral absorption from leafy greens, while the inherent vitamin C supports collagen synthesis and fights free radical damage. The tartness balances the sweetness, keeping your palate (and insulin response) from going over the edge. Blend everything together and you have yourself a smoothie that is not only good for you, but also tastes refreshing and fills you up.

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There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.

What Is The Portfolio Diet?

Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects.  The diet is built around the following food categories:

• Viscous (soluble) fiber
• Plant-based protein
• Plant sterols
• Nuts

Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels. 

How To Follow The Diet

The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful. 

Core guidelines:

• Base most of your meals around plant-based foods
• Replace saturated fats with unsaturated fats
• Include multiple portfolio components daily
• Limit or avoid consumption of ultra-processed foods and refined sugars

Daily targets:

• Viscous fiber: 10 to 25 grams (g) per day
• Plant-based protein: several servings per day
• Plant sterols: 2 g per day
• Nuts: 1 to 2 ounces (oz) per day

Viscous (Soluble) Fiber Sources:

• Oats and oat bran
• Psyllium husk
• Eggplant
• Barley
• Rye
• Chickpeas
• Beans and lentils
• Okra
• Vegetables
• Whole grains
• Apples, berries, and citrus fruits

Plant-Based Protein Sources:

• Lentils
• Chickpeas
• Black beans and other beans
• Legumes
• Split peas
• Soy foods (tempeh, tofu, soybeans)

Plant Sterol-Rich Foods:

• Fortified yogurts
• Fortified juices
• Certain fortified spreads
• Fortified plant milks

Nuts:

• Almonds
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Nut butters
• Peanuts

Foods To Limit Or Avoid:

• Red and processed eats
• Fried foods
• Sugar-sweetened beverages (such as sodas and juices)
• Refined carbohydrates
• Butter, cream, and full-fat dairy
• Packaged snacks high in trans fats

Health Benefits Of The Portfolio Diet

The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%. 

It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.

Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.

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A finger lime is not a common produce item in the average person’s kitchen. While it is not exclusive to Michelin Star restaurants, it is not as common as the standard lime. As the name suggests, it is similar in size to a human thumb. It comes in several varieties with skins in varying shades of yellow, green, purple, and red. And each of those colors exhibits a subtle variance in flavor. 

What Are Finger Limes?

The finger lime is endemic to Australia and although their outer skin is similar to a regular lime, the inside couldn’t be more different. When you cut one open, you will find tiny little pearls, also known as vesicles. It’s almost as if these fruits are like nature’s caviar! These juicy pearls exhibit a tart flavor and the texture is reminiscent of the classic Pop Rocks candy. Finger limes are also like kumquats, in that you can eat the entire fruit, including the skin, if you so choose. It is the pearls, however, that most people use when cooking. 

Health Benefits Of Finger Limes

Just like other members of the citrus family, finger limes offer some unique health benefits. Researchers attribute these benefits to the many phenolic compounds in the skin and vesicles. The primary phenolic compounds in finger limes are flavonoids, which offer potent antioxidant and anti-inflammatory properties, which support the body in myriad ways. Continue reading to learn more about the benefits of finger limes. 

High Antioxidant Activity

Antioxidants are substances that can help protect the body from oxidative stress caused by free radicals. The body naturally produces free radicals, but you don’t want an excess amount in the body. Research shows that too many free radicals in the body can increase the response to smoking, stress, pollution, and other environmental factors. They cause damage to cells and contribute to chronic diseases, early signs of aging, and other health conditions. The antioxidant compounds in finger limes aim to protect the body’s cells and support overall health. 

They Have Antimicrobial And Antiviral Properties

According to emerging research, finger limes (among other native citrus fruits) may contain compounds rich in antimicrobial and antiviral properties. Researchers believe these compounds support immune resilience. More research is necessary to determine the efficacy of these compounds in relation to improved immune function. 

They Are Rich In Fiber

Health experts encourage adults to eat at least 14 grams of fiber for every 1,000 calories consumed. That equates to about 28 to 34 grams of fiber per day for most men and 25 grams for women, although most consume less than half that amount. Fiber also helps balance gut microbiome, regulates blood sugar levels, and lowers the risk of certain cancers. One serving of finger limes (7 limes) offers three grams of fiber. Although they are not a high-fiber food, three grams is an excellent start on the road to the recommended daily intake. 

Anti-Inflammatory Benefits

Inflammation is the immune system’s normal response to stress, trauma, or infection. Problems arise when inflammation becomes chronic, as it contributes to issues such as arthritis, autoimmune disorders, heart disease, and other conditions. Some of the compounds in finger limes work to reduce inflammation by blocking the production of cytokines, which are made by the body during an inflammatory response. By reducing the production of inflammatory cytokines, you may help alleviate symptoms associated with chronic inflammation.

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What is a warming winter smoothie? Don’t worry, it isn’t a hot cup of soup. In order to properly define a warming smoothie, we have to journey into the Ayurvedic perspective on healthy beverages, such as smoothies. As you know, especially if you are familiar with our website, we love smoothies with all sorts of ingredient combinations. Like all things in Ayurveda, each ingredient can affect each person differently because of their unique blend of doshas (fundamental energies). There are, however, certain ingredients in Ayurveda that have a warming effect on the body.

In the case of this smoothie, nothing is cold. Say goodbye to ice cubes and frozen bananas. Ayurveda believes that cold beverages can weaken the digestive fire and lead to inflammation. Drinking beverages, even smoothies, at room temperature or warm can help boost overall health. Certain herbs, such as ginger, cinnamon, cardamom, and mint, can not only promote digestion, but also warm the body’s internal fire. Whether or not you subscribe to this is entirely your opinion, but maybe you will have different thoughts after you drink this smoothie.

This smoothie contains pears, ginger, hemp seeds, raw almond butter, and homemade almond milk. This combination of ingredients provides the body with healthy fats, protein, fiber, antioxidants, and vitamins and minerals. Once everything in the blender is a smooth consistency, you can leave it blending for a while longer if you want to really embrace that warm sensation. That last part is entirely up to you!

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This raw vegan avocado lime pudding is a dessert, but it could be a breakfast if you really wanted it to be. It sort of feels a little smug, but in a good way. It comes together in just a matter of minutes with nothing more than a food processor or blender, transforming luxuriously ripe avocados, fresh lime juice, and a touch of natural sweetness (grade A maple syrup) into a silky-smooth “pudding.” Don’t worry about baking, or a bunch of pots and pans to clean up. This is a no-fuss recipe that requires absolutely no culinary gymnastics.

You don’t have to worry…avocados do the heavy lifting in this recipe. They bring a luxuriously creamy texture along with some serious nutritional benefit. They are rich in heart-healthy monounsaturated fats, fiber that helps keep you satiated, and potassium and vitamin E. Ultimately, this is the dessert that shows up wearing sweatpants to the company party, but somehow is the only thing there that has its life together.

And although this pudding it’s green, let’s clear this up right now: it could nowhere close to guacamole. There are no onions, no garlic, no tomatoes, no jalapeños, and no chips hovering nearby for confusion. The bright lime adds freshness and a pleasant tartness, while the maple syrup and banana add lovely sweetness to balance everything out. The result is a vibrant, refreshing dessert with a hint of citrus, not a dip at a taco bar.

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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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It’s officially winter, people! Just because the weather is colder and the decorative lights adorn houses, that doesn’t mean that fresh produce takes a backseat to comfort foods. In fact, the colder months actually bring some of the most nutrient-dense fruits and vegetables of the year. Winter produce is typically hearty, flavorful, and especially good for supporting the body when daylight is short and colds and flus are circulating. Consider this article a tour of some of the best seasonal winter produce; plus, your body will thank you for eating them.

Citrus Fruits (Oranges, Grapefruits, Lemons)

Think of winter as citrus season, and that’s no accident. It’s exactly when you need them most, as they are naturally rich in vitamin C, which supports immune function and helps the body absorb iron from plant-based foods. Vitamin C also works to enhance collagen production, which your skin desperately needs during dry winter weather. Citrus fruits also contain antioxidants that work to protect cells from damaging free radicals. Plus, their bright, fresh flavor is a mood booster during those gray winter days.

Kale

Kale is one of those leafy greens that thrives in cold weather, and frost actually makes it taste slightly sweeter. That’s true for a lot of other root vegetables, such as parsnips and sweet potatoes, as well. The light snow cover somehow makes them a little sweeter! Kale is rich in vitamins A, C, and K, all of which aid immune function, bone health, and vision. It also contains compounds that support heart health and help reduce inflammation. For such a tough-looking green, it’s surprisingly nutrient-dense. Just make sure to remove the thick, fibrous stems before you enjoy, as they can taste quite bitter.

Brussels Sprouts

Once unfairly hated, Brussels sprouts are now a winter favorite, and you can commonly see them on restaurant menus. These little green bulbs are rich in fiber, which helps keep you regular and may promote better heart health. The vitamin C in Brussels sprouts support immunity, but it also helps protect cells and may support long-term health.

Sweet Potatoes

A classic winter staple, sweet potatoes are filling, comforting, and quite versatile. They contain a lot of beta-carotene, which the body converts into vitamin A to support vision and immune health. Sweet potatoes also provide complex carbohydrates for steady energy, in addition to fiber that helps keep you full and supports gut health.

Carrots

It’s hard to think of carrots as a winter produce item, considering that you can buy them throughout the year. They are especially tasty during winter and just like sweet potatoes, carrots are rich in beta-carotene, which supports eye health and immune function. They also contain antioxidants and fiber, making them good for both overall health and digestion.

Beets

Beets are a cold-weather root vegetable with a vibrant crimson color and bold, earthy flavor. Beets contain nitrates that help to encourage healthy blood flow and heart function. They’re also a source of folate, which is integral for cell growth and healthy fetal development, and they contain antioxidants that help reduce inflammation.

Winter Squash (Butternut, Acorn, Kabocha)

As the name suggests, these squash varieties are freshest during winter, although they show up during mid-to-late fall. Winter squash are built for the season, as they have thick skin, long shelf life, and tons of nutrients. Most of them have a rich, orange flesh, meaning they are naturally rich in beta-carotene, but they also contain vitamins A and C, which encourage immune and skin health. They also provide potassium, which helps to naturally lower sodium levels in the body, a process that may lower blood pressure levels. Their natural sweetness makes them perfect for cozy winter meals, such as stews, soups, or roasted vegetable medleys.

Apples and Pears

Even though apples and pears are classic fall fruits, they are still going strong throughout winter. Both apples and pears are rich in fiber, especially in their skins, offering support to the digestive system and helping to keep blood sugar stable. They also contain antioxidants that support heart health and overall wellness.

Winter produce may not always look the most appealing, but it’s hearty, nutrient-dense, and exactly what the body needs during colder months. Plus, eating seasonally means better flavor, better nutrition, and often better prices. Even when it’s freezing outside, your plate can still be colorful, fresh, and full of health/life.

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If you follow a vegetarian or vegan diet, it can be difficult to meet your recommended daily intake (RDI) of certain nutrients. The reason for this is because some nutrients, such as iron or vitamin B12, are more naturally present in animal-based foods. For example, red meats, such as beef or bison, are among the best sources of iron. A three-ounce serving of cooked ground beef provides 2.27 milligrams (mg) of iron, which translates to 12.6% of the RDI. 

There is no reason to fear if you follow a plant-based diet, though, as there are vegan sources of iron to help you meet your daily needs. Generally speaking, the average male over the age of 19 needs 8.7 mg per day, while a woman between ages 19 and 49 requires 14.8 mg per day. A woman over the age of 50 needs 8.7 mg of iron per day, but they may require the same amount as women aged 19 to 49 if they still have their period. Continue reading to learn about plant-based iron-rich foods that help you meet your daily iron needs. 

As a quick rule of thumb, be sure to pair plant-based iron-rich foods with vitamin C, as it enhances the body’s ability to absorb iron. Bell peppers, orange, juice, kiwis, guavas, and many other fruits and vegetables contain vitamin C. 

Tofu

A one-cup serving of tofu contains 6 mg of iron, which is close to the RDI, depending on who you are. Tofu is a plant-based protein made from soybeans, which are great sources of non-heme iron. It is a staple in plant-based diets, especially if people are concerned about their iron intake. You can enjoy tofu as a meat replacement, as it is very versatile and can easily absorb flavors, in addition to being high in protein. Try it baked, sautéed, in soups, or pan-fried, or even add it to sweet recipes like desserts and smoothies. 

Lentils

If you need iron on a vegan diet, do not ignore legumes like lentils, which are some of the most concentrated plant-based sources of iron. With 6 mg of iron in a one-cup serving, lentils offer more than twice the amount of iron in a typical serving of beef. Just like tofu, lentils offer non-heme iron, so the body absorbs it less efficiently than heme iron from animal foods. Due to the high concentration of iron in lentils, they remain an excellent choice for anyone following a vegan or vegetarian diet. They also offer plant-based protein, fiber, and other essential vitamins and minerals. 

Dark Chocolate (45% – 69% Cacao)

A lot of people like to make the argument that eating dark chocolate is healthy. To be clear, eating dark chocolate all the time is not the diet you need in life, but eating it in moderation can help you obtain certain nutrients, such as iron. A two-ounce serving of dark chocolate provides 22% of the RDI of iron. This is because cocoa beans naturally contain iron, and that iron becomes more concentrated once the beans are ground into cocoa to make chocolate. Because dark chocolate is made with more cocoa than milk chocolate, it has a higher dose of iron. Just make sure to enjoy dark chocolate that ranges between 45% and 69% cacao. 

Spinach

As if you needed another reason to eat spinach. Spinach is a leafy green well known for its impressive nutritional profile. One serving of spinach packs more than twice as much iron as beef. One cup of spinach provides 34% of the RDI of iron. It is a very affordable produce item, making it a smart, iron-rich choice for budget-friendly plant-based shopping. Spinach is also rich in magnesium, folate, vitamin C, vitamin K, fiber, and more. Incorporate it into salads, smoothies, soups, stews, or sauté it with other vegetables. 

Stewed Tomatoes

To round out the list, we have an unsuspecting plant-based food: stewed tomatoes. Although fresh tomatoes are low in iron, concentrated tomato products, such as stewed tomatoes, are excellent sources of the mineral. One cup of stewed tomatoes provides 4 mg of iron, which is about 22% of the RDI. They also contain a lot of vitamin C, making stewed tomatoes a helpful ingredient for meeting your daily iron needs.

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Feeling tired or low on energy? Pears give you steady energy with simple sugars + fiber, no crash. They’re packed with antioxidants for joint comfort and vitamin K + copper for healthy skin and strong bones. Add them to meals or enjoy fresh for an easy wellness boost.

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