When you find something that you like, especially a smoothie, it can be hard not to stick to it. That’s how we feel about green smoothies, anyway. Most people struggle to find a green smoothie that they actually enjoy. A green smoothie that is too bitter or tastes like fresh cut grass doesn’t entice your taste buds to return to that flavor. Mix the right fruits with the right greens, though, and you’ll set yourself up for success.

The great thing about this detox smoothie is that it contains many beneficial ingredients that support the body in myriad ways. So as not to bore you, we are going to focus on two standout ingredients that aid the body’s natural detoxification processes: grapefruit and pineapple. Both of these ingredients aid the body in the following ways:

Grapefruit: This citrus fruit exhibits antiseptic properties and acts as a digestive tonic. Many studies have found grapefruit to be highly beneficial for the lymphatic system, as it boosts lymph gland activity. That can help remove lymphatic waste and prevent circulatory issues, allergies, fluid retention, breakouts, and even cellulite.

Pineapple: Pineapple is a great ingredient for your detox smoothie, particularly because it aids digestion and is full of nutrients. One cup of pineapple contains almost 75% of your recommended daily intake of manganese. Pineapples are naturally rich in carotenes, flavonoids, and polyphenols, all of which work to neutralize free radicals and aid the removal of toxins from the liver and bloodstream.

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What does vitamin E do and are there vegan sources of this fat-soluble vitamin? Yes and yes. Vitamin E comes in several forms, but alpha-tocopherol is the only one used by the human body. The primary role of vitamin E is to act as an antioxidant, fighting free radicals that can damage cells. It also works to optimize immune function and prevent clots from forming in heart arteries.

What Is Vitamin E? 

Antioxidant vitamins, such as vitamin E, became known to the public in the 1980s, when scientists started to understand that free radical damage was a part of the early stages of atherosclerosis. Free radical damage may also contribute to cancer, vision loss, and many other chronic health conditions. Vitamin E works to protect cells from these damaging free radicals, while simultaneously reducing the body’s production of free radicals in certain situations. There is conflicting evidence, however, on whether or not high doses of vitamin E can actually prevent chronic diseases.

Recommended Amounts

According to research, the recommended daily intake (RDI) for vitamin E for males and females  ages 14 years and older is 15 milligrams (mg) per day. If monitoring vitamin E intake in international units (iu), consume 22 iu per day, and that goes for pregnant women as well. Lactating women need a little more at 19 mg, or 28 iu per day. The following recommendations for vitamin E intake are for people under the age of 14: 

• 0-6 months: 4 mg per day
• 7-12 months: 5 mg per day
• 1-3 years: 6 mg per day
• 4-8 years: 7 mg per day
• 9-13 years: 11 mg per day

Vegan Sources Of Vitamin E

Vitamin E exists in a lot of plant-based foods, including oils, nuts and seeds (including nut and seed butters), fruits, and vegetables. The following foods are considered the top 10 vegan sources of vitamin E. We will list their serving sizes with the amount of vitamin E in mg for your knowledge.

• Almonds: 7.4 mg of vitamin E per 1/4 cup
• Sunflower seeds: 6.9 mg of vitamin E per 1/4 cup
• Spinach: 4.6 mg of vitamin E per one cup of cooked spinach
• Hazelnuts: 4.3 mg of vitamin E per 1/4 cup
• Swiss chard: 4 mg of vitamin E per one cup of cooked chard
• Turnip greens: 3.7 mg of vitamin E per one cup of cooked greens
• Mustard greens: 3.3 mg of vitamin E per one cup of cooked greens
• Kiwi: 2.5 mg of vitamin E per 1 medium fruit
• Broccoli: 2.2 mg of vitamin E per one cup of cooked broccoli
• Mango: 2 mg of vitamin E per one medium fruit

Signs of Vitamin E Deficiency 

Vitamin E is found in many vegan and non-vegan foods, in addition to various supplements. That makes the vitamin E deficiency rate in the United States very low, even rare. That said, people with digestive disorders, or those who cannot properly absorb fat, can develop a vitamin E deficiency. If you cannot absorb fat, you may have cystic fibrosis, pancreatitis, celiac disease, or other similar disease. The common signs of a vitamin E deficiency include:

• Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, which can cause weakness or pain)
• Decreased immune function
• Retinopathy (damage to the retina, which can impair vision)
• Ataxia (loss of control of body movements)

Conclusion

Vitamin E is an integral nutrient for preventing oxidative damage and maintaining overall health. Because there are many food sources and supplements, you should not have a problem eating the RDI of vitamin E per day, no matter what diet you follow. Fresh is always best, so include a variety of nuts, seeds, leafy greens, and other fruits and vegetables in your diet to meet your vitamin E needs.

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Collard greens often have a negative reputation because they aren’t always prepared in the healthiest way. A lot of preparations involve bacon, ham hocks, turkey legs, and a lot of salt, and the greens are cooked down to a point where they have a lot less nutritional value. In truth, collard greens are very healthy, incredibly versatile, and exhibit some seriously impressive health benefits. 

What Are Collard Greens?

Kids may not be the biggest fans of collard greens, but these nutritious leafy greens should be on your grocery list. Collards belong to the cruciferous vegetable family, which includes broccoli, cauliflower, Brussels sprouts, and bok choy. Just like other cruciferous vegetables, collards contain sulforaphane, which is a compound that helps to fight inflammation, balance hormones, and fight free radicals. Continue reading to learn more about the health benefits of collard greens. 

They Contain A Lot Of Nutrients

Collards are nutrient-dense greens that contain a lot of vitamin A, with one cup providing over 300% of the recommended daily intake (RDI). They also provide B vitamins (particularly folate) and vitamin C, with one cup providing 50% of the RDI. Folate is the naturally occurring form of folic acid, and a cup of collards provides about 44% of the RDI of folate. Just like kale or Swiss chard, collard greens are an excellent source of vitamin K1, providing an impressive 1,045% of the RDI in one cup. Collards also offer other nutrients, including manganese, calcium, phosphorus, magnesium, and potassium. 

They Exhibit Anti-Cancer Activity

As previously mentioned, collards provide a lot of vitamin A and vitamin C, both of which encourage a healthy immune system. Optimal immune response is essential for protecting the body foreign invaders and cancer. Research shows that collard greens contain glucosinolates and sulforaphane, both of which are subjects of cancer research. Scientists say that glucosinolates are converted into isothiocyanate (ITC), which protects cells from damage that can lead to cancer, particularly colon, oral, breast, and skin cancers. By increasing your consumption of leafy greens, you may help reduce your risk of cancer. 

They Support Gut Health

Collards, just like other leafy greens, contain fiber, which works to optimize digestive health by promoting a healthy microbiome. Researchers note that fiber contributes to regularity, which helps you avoid constipation. Additionally, some studies have identified a unique sugar in leafy green vegetables (sulfoquinovose), which works to feed the good bacteria in your gut. That ultimately supports the digestive process. 

They Have Anti-Inflammatory Properties

According to research, some of the compounds in collard greens may exhibit anti-inflammatory properties. For that reason, incorporating collards into your diet may help reduce the risk of arthritis and other inflammatory conditions. Collard greens also contain lutein, carotenoids, zeaxanthin, and other antioxidants that help reduce oxidative stress. Lowering the amount of oxidative stress in the body may help reduce inflammation, which may decrease the risk of certain health conditions. 

They May Help People With Diabetes

As mentioned earlier, collards are rich in fiber, which helps regulate bowel movements and satiates you after a meal. Increasing your fiber intake has been associated with a lower risk of stroke and type 2 diabetes. The belief is that fiber reduces inflammation and levels of glucose in people with type 1 diabetes. Other research shows that fiber works to maintain healthy insulin and blood glucose levels in people with type 2 diabetes. More research is necessary to see how the fiber in collards directly benefits diabetic patients. 

They May Improve Bone Health

The impressive amount of vitamin K1 in collard greens, in addition to the vitamin K2 in animal foods, is critical for healthy bones. The body requires vitamin K for calcium absorption, which reduces the risk of fractures. Because collard greens contain both calcium and vitamin K, adding them to your diet can help keep your bones healthy. For reference, the average vitamin K recommendation for adult males is 120 micrograms (mcg) per day and 90 mcg per day for adult women.

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Lemon balm is a relaxing, calming herb loved by bees and humans alike. It is a common ingredient in stress-reducing creams or supplements that aid sleep and rejuvenation. As a relative of the mint family, lemon balm has dense green leaves that emit a fresh lemon aroma. It is a lovely addition to any herb garden and complements other shrubs and flowers. If you have good soil and sunlight, lemon balm will grow easily!

How Does Lemon Balm Benefit The Skin?

Rich in caffeic and ferulic acids, both of which are antioxidants, lemon balm can help neutralize free radicals on the skin. Free radicals, which are commonly created by pollution, are oxidizing agents that cause damage to skin cells. If left unchecked, these free radicals can cause premature aging, including fine lines, dark spots, and wrinkles. Creams or salves that contain lemon balm work to increase circulation, while simultaneously tightening the skin. 

Lemon balm exhibits antibacterial properties that work to cleanse pores and reduce the frequency of blackheads. Some anecdotal reports indicate that it may aid healing, being a natural remedy for insect stings, bites, cuts, and small wounds. Lemon balm contains rosmarinic acid, which works to benefit oily skin by reducing oil production. In turn, that effect may help reduce acne breakouts. 

What Does The Research Say?

An in-vitro study that used lemon balm oil found it to be very effective against a series of human cancer cell lines. Lemon balm oil exhibits antioxidant activity, evidenced by a reduction of 1, 1-diphenyl-2-picryl-hydrazyl (DPPH). Another study from 2004 found that lemon balm may offer anti-tumor properties, but more research is necessary to determine this. 

Lemon balm works to relax the blood vessels and offers antiviral activity. Historically, Greek and Latin cultures used lemon balm to calm nerves and treat fevers. In America, the Cherokee tribe used lemon balm to remedy digestive disorders and mitigate stress. Even today, lemon balm offers therapeutic properties that help soothe wounds, anxiety, acne, eczema, and even chickenpox. 

What Is Lemon Balm Oil?

Lemon balm can also be found in oil form, but you can make your own lemon balm oil if you have the time. Please note that lemon balm oil is not the same as lemon balm essential oil, which is made by distilling lemon balm leaves. To make lemon balm oil, you have to crush the leaves and slowly heat them in a carrier oil, such as jojoba oil, almond oil, or fractionated coconut oil. This process can take a couple weeks before it is ready to use, and the longer you wait, the better. If you don’t have the time, though, you can buy lemon balm oil for the following DIY salve. 

DIY Lemon Balm Salve

Ingredients:

• 1 tablespoon candelilla wax
• 2 tablespoons jojoba oil
• 2 tablespoons olive oil
• 1/2 tsp lemon balm oil (not essential oil)

Instructions:

• Melt the wax with the jojoba oil and olive oil in a small saucepan over low heat. Once the wax is melted, you can stir in the lemon balm oil. 
• Transfer this mixture to a metal storage tin and allow it to cool before placing the lid on. Use as needed, but do not use lemon balm if you have thyroid issues.

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Most people know of the lotus flower, which sits beautifully atop pond water. To this day, the lotus flower symbolizes beauty and rebirth. It’s not often that people think about the lotus roots, which stretch deep into the mud of the ponds they grown in. The lotus root is not only edible and popular in Asian cuisine, but also a great source of various health properties. 

Similar to burdock root, lotus rhizomes contain antioxidants that help fight against free radicals and protect cells in the body. Studies have shown that compounds in lotus root may aid digestion, improve cardiovascular function, support brain health, and reduce inflammation. It exhibits a crunchy texture and nutty flavor, and you can incorporate it into salads, soups, and stir-fries. The nutritional profile of lotus root is almost as distinct as its appearance. For example, one raw lotus root provides:

• Calories: 85.1 
• Protein: 3 gram (g)
• Carbohydrates: 19.8 g
• Fat: 0.1 g
• Sodium: 46 milligrams (mg)
• Vitamin C: 56% of the daily value (DV)
• Vitamin B6: 18% of the DV
• Copper: 33% of the DV
• Riboflavin: 23% of the DV
  Thiamine: 17% of the DV
• Phosphorus: 9% of the DV
• Potassium: 14% of the DV
• Magnesium: 6% of the DV
• Manganese: 13% of the DV

Boosts Brain Function

Lotus root, along with sunflower seeds and cashews, is an excellent plant-based source of copper. Researchers note that copper strengthens bones, improves energy levels, supports metabolism, and enables the function of neural pathways. One study suggests that the polyphenolic compounds in lotus root improve neural function by boosting the production of brain-derived neurotrophic factors in glial cells. These are the most abundant type of cells in the central nervous system. 

Improves Cardiovascular Health

In addition to the antioxidant compounds, lotus root is rich in fiber and potassium, both of which improve cardiovascular function. People with low potassium levels have a higher risk of heart disease, especially stroke. Potassium, magnesium, calcium, and other minerals prevent the buildup of fluids in cells. That means potassium helps lower blood pressure and reduces the risk of other cardiovascular issues. Research also notes an inverse association between people who eat foods higher in insoluble fiber and cholesterol and blood pressure levels.

Reduce Risk Of Birth Defects

Lotus root is a great source of beneficial nutrients (primarily folate) for pregnant women. Women in their childbearing age should be mindful of the amount of folate they consume. The reason for that is sufficient folate intake can help prevent neural tube defects, which can occur during early pregnancy. The calcium, choline, and iron in lotus root also support a healthy pregnancy. 

Promotes Glowing Skin

Vitamin C benefits the skin in several different ways, and lotus root happens to be a great source of this nutrient. The skin has high concentrations of vitamin C, which promotes collagen synthesis and helps protect the skin from damaging free radicals. Vitamin C also works to reduce the signs of aging, dark patches, and skin discoloration. Preliminary studies note that lotus root may possess anti-aging and anti-wrinkling effects. 

Supports Energy Levels

Regular lotus root consumption may increase iron levels, and iron supports ongoing energy by helping oxygen reach cells. Iron-deficient people tend to feel tired, sluggish, and have difficult concentration. When you eat iron-rich foods, you help increase oxygen to cells and muscles. It also helps iron promote the proper absorption of nutrients and digestion of proteins. Other iron-rich foods include spinach, lentils, tempeh, beans, and Swiss chard.

Aids Digestion And Weight Management

Lotus root contains quite a bit of fiber, which aids digestion by bulking up stool. A diet rich in fiber can make you feel satiated for a longer period of time, meaning you won’t overeat or eat for no reason. According to research, fiber helps reduce hunger, in addition to relieving constipation. By reducing hunger, you reduce your total caloric intake and prevent gain. Additionally, fermented lotus root exhibits gastroprotective effects in a study with rats. The antioxidants in lotus root also aid the digestive process.

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Not only are radish greens edible, but they are also rich in powerful flavor and unique nutrients. Many people discard radish greens and miss out on their pepperiness. They are low in calories and offer lots of protein, magnesium, vitamin C, vitamin K, potassium, iron, and powerful antioxidant compounds. While eating this radish top pesto isn’t going to cure any disease, it is a way to incorporate these underutilized greens into your diet.

According to some research, some of the active compounds in radish tops exhibit impressive health properties. Antioxidant extracts from radish greens showed potential in test-tube research. In fact, these compounds helped protect lung tissues from oxidative stress as a result of free radical accumulation. The body naturally produces free radicals by way of metabolism, but these free radicals can prove problematic if levels exceed those of antioxidants. Oxidative stress can result and damage tissues, which increases the risk of chronic diseases.

Because this pesto has somewhat of a short lifespan in the fridge, you may want to freeze it in separate containers. You can also place the pesto into silicone molds and freeze it to make pesto cubes. When you want to use them, remove from the freezer a day early and allow them to defrost in the fridge. Plus, this radish top pesto has a very peppery flavor, so you probably won’t want to gorge on this all week. That said…we love it!

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You cannot turn back the clock and fully regenerate the beautifully smooth skin from your youth. There are, however, actions you can take to protect, nourish, and keep the skin looking young and healthy as you age. One of the easiest ways to control the appearance of your skin is through your diet, specifically anti-aging superfoods. 

The word “superfood” gets thrown around a lot, but what exactly does it mean? A superfood provides more nutrients than the average healthy diet. Popular superfoods include kale, spirulina, sweet potatoes, turmeric, and blueberries, in addition to many more. The reason that superfoods matter is because they help to fight free radicals, which are molecules that have an unpaired electron. Without antioxidants from superfoods to combat free radicals, your risk of cell damage, inflammation, aging, and cancer increases. 

Free radicals are the bad guys and antioxidants are the good guys you need to save the day. When choosing foods that will nourish the skin and fight the aging process, select the ones that offer high antioxidant activity. Not only do these foods help to keep the skin younger, but they also have a positive effect on the rest of the body. Let’s take a closer look at these anti-aging superfoods and how they benefit your skin. 

Olive Oil

Great for your heart, olive oil is a staple food in the Mediterranean Diet. Not only is olive oil a great source of monounsaturated fat, but it also provides a high amount of procyanidins and polyphenols, which work to fight skin damage. Olive oil also contains vitamin E, which helps combat environmental or sun damage to the skin. The fatty acids and antioxidants in olive oil contain anti-inflammatory substances that may also fight against cardiovascular disease, cancer, and more. 

Oatmeal

No, we are not referring to the little packages of oatmeal that contain processed ingredients and added sugars. Oats are considered to be a superfood because they contain beta-glucans, which work to fight early signs of aging, such as wrinkles. Oats also contain vitamin E, phytic acid, phenolic compounds, avenanthramides, and other antioxidant substances. Although you may not be able to pronounce those words, they do incredible work for your skin, heart, and cells. Opt for steel cut oats or rolled oats to get the most nutritional bang for your buck.

Tomatoes

Tomatoes are the secret anti-aging superfoods hiding in plain sight. Their rich beta-carotene content is vital for optimal skin health. The body converts beta-carotene into vitamin A, which helps the skin heal faster and triggers the production of healthy cells, ultimately reducing the appearance of wrinkles. Tomatoes also contain other nutrients that support overall health, and they are lycopene, lutein, choline, alpha-lipoic acid, and folate. 

Leafy Greens

Some leafy greens have more super powers than others. Spinach, kale, collard greens, and card are excellent sources of vitamins A, C, and E, in addition to magnesium, fiber, iron, and protein. One cup of kale contains more calcium than a cup of milk, and also offers vitamins A & C, both of which aid skin elasticity. Other leafy greens of note include watercress, arugula, leaf lettuce, and Swiss chard. 

Green Tea

Green tea offers many health benefits because it exhibits potent antiviral, anti-inflammatory, antioxidant, and antimicrobial properties. It contains epigallocatechin gallate (EGCG), a powerful antioxidant that fights wrinkles by reducing damaging free radicals on the skin’s outermost layer. You can drink green tea or take a dietary supplement. You can even use green tea topically, as it is a common ingredient in many anti-aging skin care products. 

Pomegranates

Not only are pomegranates great for the immune system, but they also benefit the skin in several ways. Pomegranates contain ellagic acid, an antioxidant that works to slow down the aging process and helps prevent skin cancer. Researchers attribute the strong antioxidant properties to the tannins (punicalagins), which are polyphenolic compounds. These water-soluble compounds are bioavailable and the body can easily absorb them. 

Nuts

Different nuts offer different nutritional profiles, but researchers agree that walnuts and almonds are great choices. Walnuts offer omega-3 fatty acids, which can help people with dry skin conditions, like eczema and psoriasis. They are also rich in other nutrients that optimize digestion, support weight control, and may reduce the risk of certain cancers. Almonds contain vitamin E, phytosterols, and monounsaturated oleic acid, all of which work together to protect the skin from free radicals. Don’t go nuts on nuts, though, as a handful of either walnuts or almonds will be a sufficient and filling snack.

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

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

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

Improved Skin And Vision

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

Decreased LDL Cholesterol 

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

Reduced Inflammation 

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

Lower Blood Pressure And Increased Vessel Dilation

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

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There are more than 10 varieties of pears grown in the United States throughout the year. Can you believe that there are over 3,000 known varieties of pears around the world? Each pear has its own distinctive color, flavor, texture, and culinary application. You want to know the best part about all these pears that are available to you? They offer some serious nutritional benefits and health properties. 

Aside from their crisp texture and refreshingly tart flavor, pears contain powerful nutrients that may help fight chronic diseases. Specifically, the antioxidant activity in pears, in conjunction with their high fiber content, helps lower cholesterol, fight free radicals, and reduce inflammatory markers. In fact, pears are some of the best sources of dietary fiber! The polyphenols in pears may be beneficial for fighting early signs of aging, such as wrinkles and fine lines. Continue reading to learn more about the health benefits of pears. 

Great Sources Of Fiber

The average medium pear contains over five grams of fiber, making pears the ultimate high-fiber food. You should ideally consume between 25 to 30 grams of fiber per day, so eating one pear every day can help you meet that goal. Fiber is a key component to a healthy diet because it promotes bowel regularity and helps sustain healthy blood sugar levels. Pears contain pectin fiber, which is a water-soluble type of fiber that may improve digestive health and lower bad cholesterol levels. 

Provides Lots Of Antioxidants

Pears are excellent sources of vitamin C, which is an antioxidant, but they also contain flavonoids, polyphenols, and phenolic acids. Most of those antioxidant compounds exist in the skin of pears. Researchers note that antioxidant compounds may help ward off disease, so don’t peel your pears. In fact, studies have shown that pear peels exhibit higher antioxidant activity compared to apples, and they also have healthy fatty acids. Another important benefit of pears is that they contain glutathione, a super antioxidant that may help prevent high blood pressure, cancer, and stroke. 

Supports The Heart

As mentioned several times already, pears are great sources of vitamins, fiber, and antioxidants. There is a specific type of fiber, pectin, in pears that is useful for naturally reducing cholesterol levels. That makes pears an excellent choice for your cholesterol-lowering food list. Additional studies show that eating more fruits and vegetables can help reduce the risk of heart attack, stroke, and cardiovascular diseases. Researchers followed adults over a 15-year period and found that greater intakes of fruits and vegetables was associated with lower risks of cancer, cardiovascular disease, and all-cause death.

Helps Maintain Bone Health

If you want to maintain healthy bones, don’t reach for milk as your first food choice. Researchers note that vitamin K-rich foods can help encourage healthier bones. If you are deficient in vitamin K, you have a greater risk of bone-related disorders. Vitamin K works with magnesium, phosphorus, and calcium to help prevent bone breakdown. Pears contain vitamin K and boron, two nutrients that are vital for optimal skeletal health. Boron helps keep bones strong by adding mineral density, treating inflammatory conditions, and preventing osteoporosis. 

Improves Digestion

High-fiber foods like pears can help improve the digestive process. Adding more fiber to your diet from whole foods can help improve bowel regularity. The pectin in pears acts as a natural diuretic and has somewhat of a natural laxative effect. Although pears may not cause you to run to the restroom, they may help prevent water retention, decrease bloating, and regulate bowel movements. Additionally, the phytonutrients in pears work to protect digestive organs from oxidative stress and alkalize other cells in the body. 

Great Sources Of Vitamin C

One of the main reasons that pears are so great for you is because they contain a lot of vitamin C. Vitamin C is a powerful antioxidant that works to reduce oxidative stress by fighting free radicals in the body. Researchers note that vitamin C helps to stop cell mutation, maintain healthy metabolism, repair tissue, and protect DNA. Vitamin C also happens to be a great nutrient for the skin, increasing the skin’s immunity and providing anti-aging effects. Lastly, vitamin C supports the maintenance of connective tissues, so it may help to accelerate the healing of cuts and bruises.

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If you are a parent, or someone with sensitive skin, you probably look at the ingredient lists of skin care products with a critical eye. Fragrances are just as suspect as natural flavors. The last thing you want to do is apply a skin care product that leaves your skin itchy, dry, or irritated. Because finding safe, natural products can be a challenge, making your own skin care products is often the best choice. Such is the case for this all-natural homemade baby lotion.

DIY skin care products are having a moment because more and more people prefer natural ingredients to harmful chemicals. Some people think that making skin care products is too much of a commitment. There are some recipes that take a lot of time to make, but a recipe like this homemade baby lotion is quite simple. Although it isn’t so easy that a baby could make it, the lotion is perfectly safe for sensitive skin and babies. Continue reading to learn how the ingredients are perfectly safe for sensitive skin.

A Quick Note: make sure to do a patch test of each of the ingredients on your baby prior to using it regularly. If there is no reaction within 24 hours, the ingredient is generally safe for use. 

Cocoa Butter

High in fatty acids, cocoa butter has a creamy texture that the skin can easily absorb. It melts at body temperature and can be a great option if the baby has dry skin. If the baby has oily skin, cocoa butter may not be a great option, as it can be too heavy and oily for their skin type. Cocoa butter contains a lot of antioxidants, which work to fight free radicals that can cause early signs of aging. These antioxidants also help protect the skin and keep it as healthy as possible. Cocoa butter also contains cocoa mass polyphenol, a substance that inhibits the production of immunoglobulin (IgE), which aggravates symptoms of eczema. 

Coconut Oil

Coconut oil is a natural moisturizer and is a completely safe ingredient to help protect your baby’s delicate skin. Skin experts concur that coconut oil is an easily accessible remedy for a range of skin and hair issues in both babies and people with sensitive skin. Coconut oil contains antioxidant and anti-inflammatory properties that help moisturize the skin and provide a protective barrier, keeping the baby’s skin safe from dryness. Plus, coconut oil contains vitamin E, which plays an important role in skin repair and the prevention of premature wrinkles.

Vitamin E Oil

As a natural antioxidant, vitamin E oil works to neutralize free radicals. Your little one is probably not too concerned with early signs of aging, though. The main reason that this homemade baby lotion contains vitamin E oil is because it helps form a barrier between the skin and the environment. That helps to seal in moisture and protect the skin from things like sun damage.

Homemade Baby Lotion

Ingredients:

• 1/4 cup organic cocoa butter
• 1/4 cup organic coconut oil
• 1/4 tsp vitamin E oil
• 3 drops therapeutic grade lavender essential oil (optional)

Instructions:

• Place the cocoa butter and coconut oil in a heat-safe glass measuring cup. Place the measuring cup in a small saucepan with an inch or two of water in it. 
• Bring the water to a boil and then reduce the heat down to a low simmer. Stir the cocoa butter and coconut oil frequently until melted. 
• Once fully melted, remove from heat and then stir in vitamin E oil and optional lavender essential oil. 
• Place the measuring cup in the fridge and remove once the mixture has hardened. 
• Remove from the fridge and whip the mixture with a hand mixer with one whisk attached. It will take about five minutes until the mixture is light and fluffy.
• Scoop into a glass jar, screw on the lid, and then store in a cool, dark place. Use when ready.

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