Hibiscus is high in antioxidants and offers many potential benefits. In particular, it may help promote weight loss, reduce the growth of bacteria and cancer cells, and support the health of the heart and liver.

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Grape seed oil has also been commonly swapped for vegetable oil as a healthy alternative. While it may serve benefits for your skin and hair care, it also offers heart health benefits. It may reduce cholesterol and risk of heart disease.

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Get ready for a little zing on your taste buds! This cucumber smoothie is packed with nutrient-dense ingredients, including avocado, spinach, hemp seeds, cucumber, and ginger. It is both light and creamy and avoids the common banana as a thickening ingredient. Plus, this smoothie helps incorporate a variety of ingredients that you may not otherwise use in a smoothie. That is just one of the reasons we love this smoothie! The more diverse your intake of fruit and vegetables is, the healthier you can be!

Cucumber is not an ingredient that typically shows up in a smoothie. It is, however, a common ingredient in juice because it has a high water content. Cucumbers offer some pretty amazing health benefits, including:

• Easing feelings of anxiety
• Reducing the risk of certain cancers
• Supporting optimal brain, digestive, and heart health
• Freshening your breath

Additionally, cucumbers provide a lot of water to help you meet your daily hydration needs. One medium cucumber contains 287 grams of fluid, or about 10 ounces of water. Cucumbers also contain dozens of antioxidants, including flavonoids that work to protect against heart disease. Flavonoids exhibit antioxidant properties that help lower LDL (bad) cholesterol levels. That is the type of cholesterol that increases the risk of stroke and heart disease. It’s safe to say that cucumbers are health superstars!

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According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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Used in culinary and medicinal applications for many years, parsnips are root vegetables that resemble large, white carrots. Parsnips have a long, tapering shape and are close relatives to carrots and parsley, exhibiting a similar nutritional profile to those vegetables. They are nutrient-dense, offering many antioxidant compounds that aid immune function, digestion, and weight loss efforts. 

The antioxidants in parsnips are of great interest to researchers. Antioxidants are compounds that fight free radicals, which contribute to oxidative stress. According to various studies, oxidative stress can increase the risk of many chronic and acute conditions that affect the respiratory and cardiovascular systems. It can also contribute to the development of neurodegenerative disease and cancer. Eating more foods that are rich in antioxidants, then, may help protect against these types of health conditions. 

That means that you should start eating more parsnips! They are rich in furanocoumarins, flavonoids, and polyacetylenes, which exhibit antifungal, antimicrobial, anti-inflammatory, and antidepressant properties. Continue reading to learn more about the health benefits of parsnips. 

Encourages Healthy Bones

Parsnips contain calcium and magnesium, two minerals that are necessary for bone development. One cup of parsnips provides over 45 milligrams (mg) of magnesium, which equates to about 10% of the recommended daily intake. Magnesium plays a role in the structural formation of your bones, making parsnips a great vegetable to include in your bone health diet. 

Supports Weight Management

Because parsnips are low in calories and high in fiber, they make for an excellent weight loss food. The reason dietitians say they can support weight management efforts is because they keep you full without filling you up with excess calories. One cup of parsnips provides 100 calories and 6.5 grams (g) of fiber. If you are trying to establish a caloric deficit, include parsnips in your meals to increase feelings of fullness. A review of 62 trials with nearly 4,000 participants found that increased fiber intake helped reduce body weight and waist circumference. That is completely separate from calorie restriction efforts!

Enhances Immune Function

One cup of sliced parsnips provided 22.6 mg of vitamin C, which equates to 25% of the recommended daily intake (RDI). Vitamin C is both an antioxidant and micronutrient that helps to enhance immune function by way of several cellular functions. Parsnips also contain quercetin and kaempferol, two phenolic compounds that exhibit anti-inflammatory, anti-cancer, and antiviral activity. All of that aids your immune system’s ability to fight off foreign invaders. 

May Reduce The Risk Of Breast Cancer

Researchers note that sufficient fiber intake during your early life (during adolescence and young adulthood) can significantly reduce the risk of breast cancer later in life. According to surveys, most Americans do not consume an adequate amount of fiber per day. Incorporating more parsnips into your diet can increase your fiber intake. Beyond the fiber, parsnips provide lots of antioxidants, which help reduce DNA damage that may increase cancer risk later in life. 

May Calm The Mind

Both carrots and parsnips contain falcarinol, which works to protect against fungal infections. Researchers note that you lose about 70% of falcarinol during the cooking process, but the remaining 30% is available to cross the blood brain barrier, where it can have an almost sedative-like effect. Falcarinol is serotonergic, which means that it influences serotonin (the feel good chemical) in the brain. Animal studies suggest that falcarinol may improve depression- or anxiety-like symptoms, however, it’s too early to know whether or not it has the same effect in humans.

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Star fruit is not something you see in the average grocery store. Native to Southeast Asia and other tropical areas, star fruit gets its name for the star-like shape, which is particularly evident when you cut the fruit into slices. It exhibits a sweet and slightly tart flavor profile that goes great in a fruit salad. 

Both the skin and flesh are edible and it can be sweet or sour, depending on how ripe the fruit is. If the fruit is greener in color, it will taste more sour, while a yellow fruit will taste sweeter. Just watch out for the seeds that are in the center of the fruit! 

Star Fruit Nutrition

According to research studies, star fruit offers a lot of vitamin C and fiber. For a single, medium-sized star fruit (about 91 grams), the nutrient content is as follows:

• Fiber: 3 grams (g)
• Protein: 1 g
• Folate: 3% of the daily value (DV)
• Vitamin C: 52% of the DV
• Copper: 6% of the DV
• Vitamin B5: 4% of the DV
• Potassium: 3% of the DV
• Magnesium: 2% of the DV

Based on the above information, the nutrient content for a star fruit seems relatively low. Keep in mind, though, that this serving only has 28 calories and six grams of carbohydrates. Calorie for calorie, star fruit is highly nutritious. Continue reading to learn more about star fruit’s health benefits.

Vitamin C Superstar

As a powerful micronutrient with antioxidant properties, vitamin C helps to protect against cellular damage. A 2022 umbrella review included 57 meta-analyses and concluded that vitamin C consumption reduced the risk of multiple cancers, including breast, esophageal, lung, pancreatic, bladder, and gastric cancer. Researchers noted that vitamin C works to protect against cancers by reducing oxidative damage to cells and protecting tissues from carcinogens. Currently, the recommended DV of vitamin C for men is 90 milligrams (mg) and 75 mg for women. That said, those numbers only help people avoid vitamin C deficiency. Based on current findings, people should take at least 200 mg per day to promote overall health and reduce the risk of chronic diseases.

Beneficial For The Heart And Digestive Health

The average medium star fruit contains three grams of fiber, which benefits both heart and digestive health. Regarding digestion, fiber add bulk to stool and helps regulate bowel movements. It also acts as food for the healthy bacteria that reside in the intestinal tract. That promotes a healthy intestinal lining and microbiome. Additionally, adding more fiber-rich foods to your diet can help protect against certain digestive disorders, including colon cancer and inflammatory bowel disease. 

Eating fiber-rich foods is also beneficial for maintaining a healthy heart. Fiber works to lower blood lipids, blood pressure, and may regulate blood sugar, all of which help lower your risk of heart disease. The vitamin C in star fruit may also offer protection from heart disease. Some studies show that increasing your intake of antioxidants and flavonoids, such as those that exist in star fruit, may help lower the risk of coronary heart disease, the most common type of heart disease in America. 

Safety And Side Effects

Because star fruit has a high oxalate content, it may cause adverse effects in certain groups. People with kidney problems should avoid star fruit and its juice, or at least consult a healthcare professional prior to consuming it. Eating star fruit may lead to kidney damage or star fruit toxicity, which may cause neurological problems like seizures. If you take prescription medication or drugs, proceed with caution. Just like grapefruit, star fruit can alter the way certain drugs are broken down and used by the body.

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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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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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This spinach, banana, and almond butter smoothie tastes like it was made for a superhero. Although it doesn’t give you the ability to fly or superman-like strength, it does supercharge your body with healthy fats, protein, fiber, and more. Spinach, although it colors the smoothie green, takes a back seat to the sweetness of the banana and nuttiness of the almond butter. There’s no way to be sure, but legend has it that your taste buds do a little dance after every slurp because the smoothie is that tasty! The almond butter really adds that extra oomph of flavor, so much so that you’ll be slurping it down faster than you can say “superfood.”

Where do we begin in regards to the health benefits? This smoothie is like a professional shot to the liver, but in the best way possible. Spinach is full of iron and fiber, which works to keep you satiated and fuller for longer. Bananas offer a lot of a potassium, which not only works to keep sodium levels down, but also aids muscle recovery. The almond butter is an excellent source of protein and healthy fats, not to mention nutty goodness. When you add all of those ingredients together, even though it isn’t the longest list of ingredients, you end up with a tasty, nutritious smoothie. One glass may even have you feeling like Popeye! Just be sure to brush your teeth after because you don’t want to walk around with spinach in your teeth all day.

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When you include hazelnuts as part of your healthy diet, they can provide a number of health benefits. Known as the filbert, the hazelnut is a type of nut that is primarily cultivated in Italy, Spain, Turkey, and the United States. They have a sweeter flavor profile and you can enjoy them raw, roasted, or ground. Similar to other nuts, they offer lots of healthy fats, protein, vitamins, and minerals. In this article, we aim to detail the top five benefits of hazelnuts. 

Nutrition

Some of the standout nutrients in hazelnuts include vitamin E, fiber, protein, and healthy fats. According to available food data, one ounce of hazelnuts contains:

• Calories: 176
• Carbohydrates: 4.7 grams (g)
• Protein: 4.2 g
• Fiber: 2.7 g
• Total fat: 17 g
• Vitamin E: 21% of the recommended daily intake (RDI)
• Copper: 24% of the RDI
• Manganese: 87% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI

Hazelnuts also provide smaller amounts of zinc, vitamin B6, potassium, folate, and phosphorus. They are also excellent sources of monounsaturated and polyunsaturated fatty acids, offering omega-6 and omega-9 fatty acids, including oleic acid. Hazelnuts do contain phytic acid, which may impair the absorption of certain minerals, such as iron and zinc, from the nuts. 

Lowering Cholesterol

According to a 2013 study, a diet rich in hazelnuts decreased low-density lipoprotein (LDL) cholesterol levels. This is the bad type of cholesterol that can increase the risk of heart complications. The study authors concluded that the best way to reap these benefits was to enjoy hazelnuts daily without increasing overall caloric intake. A separate review of studies from 2016 indicated that hazelnuts could reduce bad cholesterol. Although hazelnuts are calorically dense, researchers didn’t note that they contributed to weight gain at all. 

Rich In Antioxidants

Antioxidants work to counteract oxidative stress in the body by neutralizing free radicals. Oxidative stress can damage cell structure, which can increase the risk of cancer, heart disease, and early signs of aging. Phenolic compounds, which are abundant forms of antioxidants, are readily available in hazelnuts. An eight-week study found that regular hazelnut consumption decreased oxidative stress, compared to not eating hazelnuts. Most of the antioxidants in hazelnuts are concentrated in the skin, but they may decrease after the roasting process. That’s why it is better to consume whole, unsalted hazelnuts with the skin. 

Lowering The Risk Of Cancer

Hazelnuts have the highest concentration of proanthocyanidins, which also exist in pistachios and pecans. These antioxidant compounds were able to treat certain types of cancers in some test-tube and animal studies. Researchers believe attribute this to reducing oxidative stress. Hazelnuts also provide a lot of vitamin E, a powerful antioxidant that has proven to protect against cell damage, which could potentially promote cancer development. Several test-tube studies found that hazelnut extract may be beneficial in the treatment of breast, liver, cervical, and colon cancers. Additionally, one animal study found that a product made from hazelnut skin extract revealed a lower risk of colon cancer after an eight-week period. More studies are necessary, but preliminary research is promising. 

Reducing Inflammation

A 2013 study found that a diet rich in hazelnuts reduced inflammation among participants. That said, researchers from another study noted that the changes in inflammatory markers were insignificant after eating hazelnuts. One study looked at how inflammatory markers reacted post hazelnut consumption. Participants in the study had high cholesterol and researchers observed significant reductions in inflammation after participants consumed a diet rich in hazelnuts for four weeks. During this period, hazelnuts accounted for 18-20% of their total caloric intake. Most studies conclude that eating hazelnuts alone is not enough to significantly reduce inflammatory markers. A calorie-controlled diet, exercise, proper hydration, and sufficient sleep all contribute to a reduction of inflammatory markers. 

May Lower Blood Sugar Levels

Researchers note that nuts may help regulate blood sugar levels. Although there isn’t a substantial amount of research, some studies indicate that hazelnuts may help reduce blood sugar. One study examined the effects of hazelnuts on fasting blood sugar levels in 48 participants living with type 2 diabetes. Half of the group consumed hazelnuts as a snack, while the others were part of a control group. After eight weeks, the hazelnut group did not experience notable reductions in blood sugar. That said, another 12-week study found that a combination of 30 grams of mixed nuts showed significant reduction in fasting insulin levels in people with metabolic syndrome.

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