Drinking tea is a relatively easy habit to adopt, and it comes with some potential health benefits. Some teas, such as green, black, ginger, turmeric, or oolong, contain compounds that may help lower LDL (bad) cholesterol levels. Keep in mind that teas, alone, will not fix high cholesterol; rather, you need to pair your tea habits with a balanced diet. 

What Is Cholesterol?

What is cholesterol and what does it do? Well, cholesterol is a waxy substance in the body that is not “bad” unless you have too much of it. The body requires cholesterol in order to build cells and make vitamins and other hormones. The liver makes all of the cholesterol you need, while the rest of cholesterol in the body comes from foods, such as poultry, meat, dairy products, and processed foods. Those foods can also be high in saturated and trans fats, both of which can increase the amount of cholesterol in the body. 

There are two types of cholesterol: LDL and HDL. The former is “bad” and too much in the body can increase the risk of heart disease, while the latter is beneficial. LDL cholesterol is the type that can slowly build up in arterial walls, which can impair blood flow. Cholesterol can join with other substances to form plaque in the arteries, making them less flexible, which is a condition known as atherosclerosis. 

If your cholesterol levels are high, it’s advisable to limit your consumption of trans and saturated fats. By balancing your diet and drinking the following teas, you may help naturally lower cholesterol levels. 

Oolong Tea

This popular tea has a unique yet mild flavor that is enjoyable hot or iced. It falls between green and black tea and contains polyphenols and catechins that may help lower cholesterol. Researchers note that these compounds work by blocking lipase, an enzyme involved in the digestion of fat. That process may help reduce how much fat is absorbed by the gut. 

Green Tea

Green tea exhibits numerous health benefits, most notably for heart health. Just like oolong tea, green tea contains catechins, which may lower LDL cholesterol in the blood. One review of studies found that green tea consumption lowered total and LDL cholesterol by up to 5%. Even a reduction this small can make a difference when it comes to heart health. Studies found that a small drop of 1% in LDL cholesterol was associated with a 1% lower risk of heart disease. 

Hibiscus Tea

This is one of two caffeine-free teas in this article and it is made from dried hibiscus flowers. The flavor is somewhat tangy and sour, so some people refer to it as sour tea. According to research, hibiscus tea may help lower LDL cholesterol and boost HDL (good) cholesterol. Researchers largely attribute these benefits to the anthocyanin antioxidants in hibiscus. Higher levels of HDL have been linked to better heart health. 

Black Tea

Black tea is naturally rich in polyphenols, a group of plant compounds that may lower LDL cholesterol. Various studies found that these effects are potentially stronger in people who have a higher risk of heart disease. Other research suggests that the polyphenols in black tea may promote overall health by improving blood flow and supporting healthy blood pressure levels. Additionally, black tea may also reduce how much fat and sugar the body absorbs and support weight management efforts. 

Ginger Tea

It is common to drink ginger tea when you have a sore throat or an upset stomach. While it can benefit digestive health, it also contains compounds that may reduce inflammation and support overall heart health. Several studies found that ginger may help lower triglycerides and LDL cholesterol. Triglycerides are a type of fat in the blood, and high levels can increase the risk of heart disease. You can make fresh ginger tea by steeping freshly sliced ginger root in hot water. 

To reiterate, these teas may help you naturally lower cholesterol, but they cannot cut through the damage of a poor diet and no physical activity. Additionally, to make the most of these cholesterol-lowering teas, avoid sweetening them too much. If you prefer a slightly sweeter flavor, add a small drizzle of honey, squeeze of lemon, or dash of stevia. If you need more help lowering cholesterol levels, consider the Dherbs Cholesterol Formula. It contains various herbs that may help maintain cholesterol levels already within normal range. It is suitable for adults looking to support overall cardiovascular health.

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

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

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

Why Do People Do Dry January

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

You May Reduce Bloating And Lose Weight

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

You May Sleep Better

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

You’ll Save Money

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

Your May Enhance Immune Function

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

You’ll Have A New Relationship With Alcohol

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

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Most people know that they should move their bodies, especially after sitting all day. The problem is that it is too convenient to be lethargic and sedentary. Even healthy people can undo the positives of exercise with excessive sitting. Without mobilizing the body, it can grow tight, stiff, and sore. The problem is that going to the gym can be uninteresting, uninspiring even, especially if you are not a gym person. 

Perhaps you signed up for a gym membership for a New Year’s resolution and the membership is going to waste. You go every once in a while to feel like you are using your membership, but that does not count as staying active. The art of movement is making sure you move the body in different ways several times per week, or every day. One of the best ways to encourage more movement is to change how you think about exercise. Consider getting out in nature, attending different fitness classes, or other ideas that we’ll explore below. 

Hike For Better Mental Health

Working out benefits the brain and your overall outlook on life. The endorphin rush is real! You don’t have to go all out on the elliptical machine to reap those benefits, though. According to research, exercising outdoors can enhance both the physical and mental health benefits of the activity. Looking at greenery helps calm the mind, positively impact mood, and helps improve energy levels. All of those benefits make you more eager to exercise. Hiking immerses you in nature while simultaneously challenging the body. You can start out easy, but make sure to increase the difficulty of your hikes as you progress. 

Try New Workouts

Doing the same exercises can get you stuck in a workout rut. Consistent exercise is beneficial, but it is crucial to mix up your exercises. Changing your routine can not only keep the body safe, but also improve muscle strength, range of motion, and maximize workout results. Trying new forms of exercise or workout classes can also make you happier. Researchers note that novel experiences provide positive challenges and expose you to new perspectives. If you feel like you are stuck in a workout plateau, consider Zumba, spin class, HIIT workouts, Pilates, or other exercise classes that intrigue you. 

Adopt An Adventure-Based Mindset

Finding the motivation to exercise can often be the biggest obstacle. Adopting an adventure-based mindset can not only inspire you to work out, but can also improve overall health, according to researchers. In one study, participants stated that having the right mindset, i.e. focusing on resilience, controllable elements, and adventure, was more protective for their mental health. Other studies found that outdoor adventures increased positivity and overall life satisfaction. When you feel unmotivated to exercise, think about how you can turn your day into an adventure. That can be as simple as adopting a positive mindset during daily activities. Shift your perspective and you may find that your workouts are far more enjoyable. 

Posture Can Improve Your Stress Response

One of the most underrated aspects of fitness is proper posture and form. Anyone can do most exercises, but they render themselves useless if done improperly. Focusing on posture is an all-day challenge. Correct posture demands your full attention at all times because it is so easy to slouch and hunch. One of the best ways to expose yourself to proper posture is by engaging in yoga, which aids full body alignment. According to research, the posture of people who regularly practice yoga was significantly better than other people in the study. Adding yoga to your workout routine can help you not only improve your posture, but improve your form in other exercises you do.

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It’s not secret that cherries offer numerous health benefits, given that they are nutrient-dense. Sour cherries, in particular, work to fight inflammation, may reduce muscle soreness, and boost immune function. Some research also suggests that tart cherries, or tart cherry juice, may help people improve their sleep. The key to a more restful night’s sleep could be in the refrigerator!

Why Tart Cherry Juice?

About one-third of Americans report that they do not get enough sleep every night. A lot of people suffer from insomnia, restlessness, and other health issues that impact sleep quality and quantity. Tart cherry juice enters the equation because, although it is not an insomnia cure, it may lead to better and longer sleep. Researchers attribute this to the melatonin and tryptophan in tart cherries. 

Melatonin is a sleep hormone that the body secretes at certain times of the day to signal the body that it is time for sleep. Tryptophan is an essential amino acid that helps the body produce melatonin. Tryptophan is not just something people talk about during the holidays when turkeys are cooking. There are nine milligrams (mg) of tryptophan in a 100 mg serving of tart cherries. Evidence suggests that drinking tart cherry juice also increases the available melatonin in the body and promotes better sleep quality. 

How Much Tart Cherry Juice Should You Drink?

One study indicated that participants who drank eight ounces of tart cherry juice twice a day for two weeks experienced improved sleep. When you choose tart cherry juice, make sure to pick the one without added sugar. Adding too much sugar to your diet can negatively affect blood sugar levels and may cause energy spikes before bed. If the sour flavor of tart cherry juice is too strong, you can buy tart cherry extract as a supplement. 

The National Institutes of Health (NIH) Office of Dietary Supplement reports that there are no safety concerns with drinking up to 16 ounces in a single day for two weeks. It also states that it is acceptable to take 480 milligrams (mg) of tart cherry extract capsules once per day for up to two weeks. If you take a melatonin supplement, pill, or gummy, talk to your doctor before adding tart cherry juice to the equation. 

When Should You Drink Tart Cherry Juice For Sleep?

Just like a consistent bedtime routine, consistency is key. Drink the tart cherry juice at the same time every day to help increase the body’s melatonin production. Consider adding tart cherry juice to your bedtime routine, but don’t drink it right before you go to sleep. That said, researchers found that tart cherry juice can improve sleep no matter what time you drink it. If you prefer a glass at breakfast or lunch, you can still experience the same benefits as drinking it before bed. Should you choose to drink it at night, drink it about an hour or so before bed to prevent having to wake up and use the restroom in the middle of the night. 

Additional Benefits Of Tart Cherry Juice

In addition to improving your sleep, tart cherry juice may also provide the following health benefits:

• Reduced pain: It’s possible that tart cherry juice may help reduce pain in instances other than athletic recovery. Studies show that people with arthritis who consumed tart cherry juice experienced reduced pain and stiffness. Those same people also experienced improved biological markers associated with arthritis after drinking tart cherry juice consistently. 
• Improved muscle recovery: There are antioxidants in tart cherry juice that have demonstrated an ability to reduce muscle damage in athletes. Drinking tart cherry juice or taking tart cherry capsules before exercise may help reduce muscle pain and improve athletic performance. 
• Improved memory and brain health: One study found that older adults with dementia who consumed six ounces of tart cherry juice for 12 weeks experienced improvements in both short- and long-term memory. This is because the antioxidants in tart cherry juice work to protect against degeneration and help keep the brain healthy.

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When you are in need of a snack to fill you up, don’t reach for the bag of chips or package of cookies. Do those unhealthy snacks taste good and satisfy your sweet or salty craving? Yes, without a doubt, but they do not satiate you. In fact, they keep you coming back or wanting more, despite how much you ate. That’s why we love energy bites! They are made with a handful of healthy ingredients that provide healthy fats, fiber, protein, and essential vitamins and minerals.

This recipe calls for hemp hearts, ground flaxseed, sesame seeds, and raw sunflower seed butter, among a few other ingredients. Those specific ingredients offer lots of omega-3 fatty acids, fiber, complete protein, zinc, selenium, and other micronutrients integral to your overall health. The three primary ingredients that offer some of the best nutrients and health benefits are:

• Hemp hearts: These tiny cream and green-colored seeds are the soft, inner part of hemp seeds. The plant originated in Central Asia, although it can be found nationwide these days. Hemp hearts are naturally rich in both omega-3 and omega-6 fatty acids, offering more than in chia seeds or flax seeds.
• Raw sunflower seed butter: Harness the power of the sunflower, just in creamy, delicious butter form. Sunflower seed butter is both gluten-free and nut-free, making it an allergy-friendly spread. It is also one of the best sources of vitamin E, a potent antioxidant that helps fight inflammation. Two tablespoons provides nearly 40% of the recommended daily intake.
• Ground flaxseed: Most nutritional experts recommend ground over whole flaxseed because the ground version is easier to digest. Flaxseed is commonly used to improve digestive health and relieve constipation, but it may also reduce total cholesterol levels, which can reduce the risk of heart disease.

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Potatoes, turnips, beets, and other root vegetables have been staple foods in many cultures for thousands of years. Some records indicate that sweet potatoes, among other root vegetables, were integral in folk medicine over 5,000 years ago. Root vegetables have supported undernourished populations since ancient times. The reason for that is because starchy root vegetables provide vital vitamins and minerals, fiber, and they are easy to prepare. Plus, they are usually very inexpensive and easy to grow.

Root vegetables, also known as tubers, grow underground, with many of them ripening throughout fall and early winter. Technically speaking, not all root vegetables are tubers; rather, the term “tuber” is commonly used to describe a lot of root vegetables. Bulbs, corms, and rhizomes are also categories of root vegetables. Some of the most common types of root vegetables include:

• Beets
• Carrots
• Potatoes
• Fennel
• Jerusalem artichokes
• Sweet potatoes
• Turnips
• Radishes
• Celeriac 
• Yams
• Parsnips
• Jicama
• Horseradish

Russet Potatoes

White, Russet, or Idaho potatoes are the classic potatoes you know and love. They get a bad rap, but the truth is that they are the largest contributors of vegetable phenolics and antioxidants to the American Diet. The problem is usually with how you prepare them. Frying them and adding copious amounts of butter or dairy can negate the health benefits. White potatoes are rich sources of potassium, which is essential for supporting bone and heart health. They also contain manganese, an integral mineral for nerve and bone health. 

Parsnips

Belonging to the same family as carrots, parsley, and celery, parsnips offer similar nutrients to those foods. They are an excellent source of folate, fiber, potassium, and vitamin C. Researchers state that most of the fiber in parsnips is soluble, which is linked to a lower risk of diabetes and high cholesterol. One serving of parsnip provides a good amount of folate, which helps increase energy, enhance metabolism, and contributes to healthy nervous system function. Folate also aids with the synthesis of DNA and red blood cell formation.

Rutabaga

Have you ever seen those purple and white bulbs in the produce section? Rutabagas are a cross between cabbage and turnips, so they provide similar benefits, such as lots of fiber and vitamin C. They are high in zinc, which plays a role in immune health, brain function, metabolism, mood regulation, and protection for physiological stress. They taste similar to turnips and white potatoes, and they come out great when roasted and caramelized. 

Sweet Potatoes

Sweet potatoes are some of the most popular root vegetables, and particularly tasty as well. They offer a lot of vitamin A (one of the best plant sources), potassium, vitamin B5, vitamin C, lots of fiber, and slow-absorbing starch. They also offer lots of beneficial antioxidant compounds, including chlorogenic acid and anthocyanins. Even though they have “sweet” in the name, they have a lower glycemic index than white potatoes, so they may help stabilize blood sugar levels. 

Carrots

Carrots are some of the most popular root vegetables in existence and can be enjoyed any number of ways. Shave them thinly into a salad, dip them into hummus, juice them, or roast or steam them. They are naturally rich in carotenoids, which help protect the eyes and skin. Carrots also contain the antioxidants lutein, zeaxanthin, and lycopene, in addition to vitamins C, D, E, & K, magnesium, calcium, and potassium. 

Beets

Scientists attribute the benefits of beets to their impressive antioxidant profile. They are naturally rich in betalain and have the highest oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States. Some preliminary evidence suggests that beets may enhance endurance during athletic performance. They also contain nitrates, which the body can use for muscle recovery, improved circulation, and inflammation reduction. 

Jerusalem Artichokes

Jerusalem artichokes, or sunchokes, are an excellent source of fiber and protein, but have very few calories. They are also rich in vitamin A, potassium, and iron. In fact, Jerusalem artichokes are one of the highest plant-based sources of iron. They may help combat iron deficiency and may help support nerve health, red blood cell formation, and healthy metabolism.

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It’s true that pumpkin may be the first ingredient you associate with fall, but we all know that fall is all about apples. Not only are apples a fall staple, but they are also highly versatile. Add them to salads, smoothies, desserts, entrees, sauces, spreads, jams, and more. They can be the featured ingredient or play a more subtle role. However you decide to enjoy them, even as a healthy snack, we encourage you to embrace all the apple varieties that you can. 

Nutritional Benefits Of Apples

Apples are some of the world’s most popular fruits. They are naturally sweet and juicy and offer a lot of fiber, vitamin C, and several beneficial antioxidant compounds. Despite their low calorie count, apples are very filling, due to their fiber content. Here are the nutrition facts for one raw, unpeeled, medium-sized apple:

• Calories: 94.6
• Water: 156 grams (g)
• Fiber: 4.37 g
• Carbohydrates: 25.1 g
• Protein: 0.473 g
• Sugar: 18.9 g
• Fat: 0.3 g

One apple provides approximately 16% of the recommended daily intake (RDI) of fiber. Some of the fiber comes in the form of pectin, a soluble fiber. Soluble fiber has demonstrated an ability to help control blood sugar and manage cholesterol levels. The peel of the apple also contains insoluble fiber. 

Apples are predominantly composed of water and carbs. They contain a lot of simple sugars, including fructose, sucrose, and glucose. Because of that, they have a glycemic index that ranges from 42 to 44. A fruit’s glycemic index indicates how it affects the rise in blood sugar after consumption. Lower scores tend to have better health benefits, but a food’s glycemic load is often of more importance. The glycemic load accounts for all of the other health benefits a fruit offers, such as antioxidants, fiber, polyphenols, vitamins, minerals, and more. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding! You get to have your pie (sort of) and eat it too!

Click here to make the recipe.

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe.

Cucumber Apple Smoothie

This green smoothie is a combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. It goes down smooth 100% of the time!

Click here to make the recipe.

Cabbage Apple Salad

Get ready for a new fall classic! This colorful cabbage apple salad is a great combination of textures and sweet and savory flavors.

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for. The natural sweetness of the apple helps balance the more assertive, somewhat bitter endive flavor.

Click here to make the recipe.

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The World Health Organization (WHO) recommends consuming at least five servings of fruits and vegetables per day. That is about two cups of fruits and two and a half cups of vegetables, but there is nothing wrong with consuming more than that. In fact, some studies suggest that consuming more than five servings of fruits and vegetables per day may provide additional health benefits. 

Smoothies can help you reach your five servings per day in no time, especially if you drink more than one during the day. The beautiful thing about smoothies is that you do not have to follow a specific formula to make them successfully. There are few rules as to what you should throw in a blender. For example, you can add spinach, bananas, strawberries, blueberries, peanut butter, almond milk, chia seeds, and more and it will likely taste incredible. Just remember that smoothies should be a diverse mix of fruits and vegetables, not just fruits, as that can increase your blood sugar. 

Immune Boosting Smoothies

When you are looking to support the immune system, you can add immune-boosting ingredients to your smoothies. Ideally, you want to include fruits and vegetables that contain vitamins A, C, E, D, and K, zinc, selenium, and B-vitamins. The following smoothies are designed to optimize immune function. Drink them when you feel a tickle in your throat or if you feel like your health needs a boost. You can also enjoy them whenever you like, even if you feel like a million bucks! 

As a quick note, if you feel a little run down and require some extra immune-boosting assistance, feel free to add some Dherbs products to your smoothies. You can empty the capsules of our Immune Formula, Vitamin C, or Anti-V supplement into the smoothie and blend it up. That is also a great way to consume our supplements if you have difficulty swallowing capsules. Enjoy our smoothies that support the immune system.

Vitamin C Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this antioxidant. This smoothie is full of vitamin C, which benefits the immune system, skin, and more. 

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Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal immune-boosting smoothie. Plus, with fall in full swing, there has never been a more optimal time to enjoy persimmons!

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Citrus Smoothie

This smoothie looks more like a drink you’d order while lounging by the pool on vacation, as opposed to a healthy, immune boosting smoothie. Not only is this drink visually stunning, but it also provides a long list of nutrients that help support the immune system.

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Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

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Citrus Carrot Smoothie

Don’t neglect your immune system! Keep up your body’s defenses against bacteria, fungi, and viruses by regularly drinking this smoothie. It is loaded with vitamins A and C.

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Tropical Smoothie

Is this a piña colada or an immune-boosting smoothie? Feel like you’re in the tropics when you drink this refreshing smoothie that boosts energy levels, aids digestion, and enhances immune function with numerous vitamins and minerals. 

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Fruit Smoothie

Trying to get over a cold and give your immune system a helping hand? Drink this smoothie for some awesome health benefits.

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