The crisp, juicy, and satisfying apple is a staple of autumn. Coming in a variety of shapes, colors, and sizes, apples can benefit many aspects of a person’s healthy. That’s right, they are more than sweet and satisfying fruits! Apples have been known to reduce the risk of heart disease, cancer, diabetes, and more. Some nutritionists even refer to apples as secret weapons for your health.

Nutrition Facts Of Apples

The nutritional profile will vary slightly between different apple varieties and their sizes. Some are very small, while others are very large. The U.S. Department of Agriculture (USDA) breaks down the nutrition for one medium apple as follows:

• 95 calories
• 0 grams (g) of fat
• 0.5 g of protein
• 25 g of carbohydrates
• 4 g of fiber 
• 8 milligrams (mg) of vitamin C
• 98 IU vitamin A
• 195 mg of potassium
• 9 mg of magnesium

With roughly 85% water content, apples help to enhance hydration efforts. The fiber content also helps you feel full, and the fact that it takes a while to eat an apple also aids with this process. Statistically, foods that take longer to eat help reduce overeating, whereas foods that you gobble down quickly tend to leave you hungry. Apples also have a low glycemic index, so they don’t spike blood sugar levels when you eat them. This is interesting when you consider how sweet certain apples can be!

They Benefit Neurological Health

There is a large amount of data that suggests apples may be beneficial for brain health. Many researchers believe that this is because of the impressive quercetin content. As a fun fact, there is higher antioxidant activity in the apple peel than in the flesh. A small animal study in 2015 examined higher dose quercetin supplementation on mice. The results concluded that this antioxidant was able to protect cells from damage that may contribute to Alzheimer’s disease and dementia. A 2019 study found that quercetin has a neuroprotective effect, and it may even prevent certain reactive species. It helps neurons survive and function optimally, potentially reducing age-related neuron loss.

They May Reduce The Risk Of Type 2 Diabetes

As mentioned earlier, apples have a low glycemic index and they are rich in fiber. Harvard researchers examined a review of data from more than 187,000 people involved in three long-term studies. The participants ate at least two servings a week of blueberries, grapes, and apples. The results found that eating in such a way reduced their diabetes risk by 23%, compared to people who only had one serving or less per month of these fruits. The fiber in apples also helps to stabilize blood sugar levels. Another study that consisted of over 38,000 healthy women, who ate one or more apples a day. The findings revealed that they reduced their risk of type w diabetes by 28%. 

They May Reduce The Risk Of Cancer

An apple a day may keep the doctor, and potentially cancer, away. Several studies found that regular apple consumption may reduce the risk of lung cancer. In a Nurse’s Health Study, women who ate one or more apples daily experienced a 21% reduced risk of lung cancer. A separate Italian analysis linked eating one or more more apples daily to a reduced the risk of colorectal, breast, and prostate cancers. In fact, separate Italian studies found that apples reduced the risk of colorectal cancer more than any other fruit. Researchers attribute these benefits to the impressive antioxidant activity in apples, which is second only to cranberries. 

They May Protect The Heart

Flavonoids help to protect the body in various ways. The flavonoids in apples may reduce the risk of cardiovascular disease. In fact, one study found that women who ingested apples experienced a 35% reduction in cardiovascular-related events. Additionally, the study found that ingesting apples alone reduced the risk of cardiovascular disease by 13-22%. Several reports found that the high fiber content in apples helps to lower bad LDL cholesterol and increase good HDL cholesterol. A small clinical trial found that people who ate two apples daily for eight weeks had much lower LDL cholesterol levels than those who didn’t eat apples. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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Pomelo, pronounced pum-mel-o, is the largest of all citrus fruits. It has a round shape that resembles a grapefruit, but the skin tends to be greenish to yellow. What makes pomelo different from all other citrus fruits is that the fruit is protected by very thick skin. Upon peeling the fruit open, you’ll notice a thick, spongy pith before you discover the yellow, or sometimes pink, flesh. 

The pomelo is highly nutritious and primarily found in Southeast Asia, its native region. Some people in Asian countries use pomelo flowers to make perfume, as they have an enchanting scent. Sometimes, people in the Philippines use pomelo to soothe chronic coughing or epileptic episodes. It can take up to eight years before a tree bears any fruit, which is not palatable for some. Ideally, the taste is pleasant, slightly tart with a sweet undertone. The flavor of the fruit will depend on when you pick it, and that can be a difficult feat.

You may not find them in a regular grocery store, but you may find them in Asian supermarkets. When you choose a pomelo, opt for the varieties that are more yellowish than green. Make sure to remove the rind and thick pith to get to the fruit, which has a slightly sour flavor. If you can handle the tartness, you can enjoy the following health benefits. 

Excellent Source Of Fiber

If you want to reduce the risk of heart disease, obesity, and type 2 diabetes, health experts suggest optimizing digestive health. One of the best ways to do that is to supply the body with fiber. A 2017 article said that about 95% of U.S. residents don’t eat enough fiber. One pomelo contains six grams of fiber, which satisfies about one-fifth of the recommended daily intake. The insoluble fiber content helps to add bulk to your stool and reduces the risk of constipation. Additionally, pomelo’s fiber has been associated with improved gut and brain health.

Anti-Aging Properties

The antioxidants and vitamin C in pomelos may help to protect the skin from oxidative stress, helping you maintain a youthful glow. Without combatting free radicals in the skin, you can develop wrinkles, fine lines, pigmentation, and dark spots prematurely. A 2013 report said that pomelos may lower the formation of advanced glycation end products (AGEs). AGEs can cause skin-related issues like spots and discoloration.

May Boost Heart Health

A 21-day animal study involved rats and pomelo extract supplementation. After receiving concentrated pomelo extract for 21 days, the researchers saw a 21% decrease in triglyceride levels and a 41% decrease in bad LDL cholesterol. Both triglycerides and cholesterol are blood fats that, when left unmonitored, can increase the risk heart disease. More human research is still necessary to determine if pomelos are effective at improving heart health.

May Combat Cancer Cells

It’s possible that pomelo has the potential to kill cancer cells and prevent their spread. A mice study found that an extract made from pomelo leaves was effective at killing skin cancer cells. A different mice study found that pomelo peel extract was able to suppress tumor growth. The same study found that this extract enhanced immune function and killed cancer cells. Additionally, the naringenin in pomelo has proven to kill prostate and pancreatic cancer cells in test-tube studies. 

Rich In Antioxidants

The high antioxidant concentration makes pomelos excellent for keeping cells healthy. Protecting cells from free radical damage can help to ward off common health problems and chronic diseases. Naringenin and naringin are the two prominent antioxidants in pomelos, but they also exist in other citrus fruits. Lycopene, another antioxidant, also exists in pomelos and it has powerful anti-inflammatory properties. Lastly, one pomelo contains over 400% of the recommended daily intake of vitamin C, which is a powerful antioxidant.

May Regulate Blood Pressure

As a great source of potassium, it’s possible that pomelos may help regulate blood pressure. One pomelo fruit satisfies about 37% of your recommended daily intake of potassium, which acts as a vasodilator. As a vasodilator, potassium releases tension in blood vessels and increases circulation to other organs. Additionally, a vasodilator like potassium reduces strain on the heart and lowers your risk of developing atherosclerosis. 

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Persimmons are the national fruit of Japan and are in season between between September and December. The fruit looks like an orange tomato and has recently become popular in the United States. Many studies confirm that persimmons contain nutrients that help reduce blood pressure, boost immune function, improve circulation, and enhance digestion. 

What Are Persimmons?

The two most popular types of persimmon include Hachiya and Fuyu. The former has a high tannin content that contributes to its astringent flavor. The latter is non-astringent, offering a sweeter flavor that exists in both underripe and ripe states. There are other types of persimmons, but those are the best ones to purchase. All persimmons share the same nutritional benefits, for the most part, including trace minerals, organic compounds, fiber, vitamins, antioxidants, and more. 

May Improve Vision

Persimmons contain zeaxanthin, which is a carotenoid alcohol that exists in B-complex vitamins. This compound is beneficial for your eyes, according to many optometrists. One study found that zeaxanthin has a direct connection to better eye health because of its antioxidant activity. Additionally, one persimmon contains about 70% of the recommended daily intake (RDI) of vitamin A, an essential nutrient for healthy vision. 

May Improve Heart Health

People who focus on consuming more fruits and vegetables than processed and ultra-processed foods decrease the risk of heart disease by 28%. A large review of studies concluded that eating 10 servings of fruits and vegetables daily reduced the risk of premature death by 31%. Persimmons are excellent sources of potassium, which can act as a vasodilator, an agent that naturally lowers blood pressure. Additionally, persimmons contain tannic acid and gallic acid, which have proven to reduce blood pressure, inflammation, and high cholesterol levels. 

Potential Anti-Cancer Properties

As mentioned several times in this article, persimmons are excellent sources of antioxidants. The same antioxidants and flavonoids may exhibit anti-cancer properties. By boosting the body’s ability to fight free radicals and lower oxidative stress, persimmons may protect against numerous diseases. One study in Korean Journal of Nutrition explored the anti-cancer impact of persimmon leaf extract on human gastric cancer cells. The results determined that persimmon leaf extract exhibited powerful anti-cancer potential. More research is still necessary in regards to persimmon leaf’s ability to fight cancer. Persimmons are also rich in vitamins C & A, beta-carotene, and phenolic compounds, which have anti-cancer activity. 

May Regulate Circulation

In addition to their ability to help lower blood pressure, persimmons may also regulate blood circulation. Persimmons contain a lot of copper, which aids with the production of new red blood cells. Without sufficient copper intake, the body cannot uptake essential nutrients to produce hemoglobin. Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone. One animal study found that ethanol extract from persimmon leaves enhanced blood circulation and lipid metabolism in rats. Persimmons may improve circulation by hampering platelet activation and blood clotting, and lowering cholesterol levels. 

May Improve Joint Health

One animal study found that the persimmon’s antioxidants were able to reduce inflammation and tissue damage. The vitamin C also has an anti-inflammatory effect. In fact, vitamin C has links to reducing inflammatory symptoms of diabetes, prostate cancer, and heart disease. In regards to joint health, the antioxidants work to reduce inflammation by keeping free radicals at bay. By lowering C-reactive protein and inerleukin-6, two inflammatory markers, persimmons help to lower overall inflammation.

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Pumpkin is back, people, and the advertisements for this glorious fall and winter squash have only just begun. Seeing pumpkin spice lattes, pumpkin pies, or pumpkin breads gets some people excited. It indicates that summer is ending and fall is approaching. With the onset of fall comes major festivities, including Halloween, Thanksgiving, and then Christmas to start winter. 

The pumpkin recipes that most people see in coffee shops and grocery stores, however, are quite unhealthy. The pumpkin fad means that more people consume high-calorie foods, most of which contain processed ingredients. Is it even possible to make pumpkin-inspired seasonal recipes that are healthy? The answer, dear friends, is yes.

Are Pumpkins Healthy?

Belonging to the squash family, pumpkin exhibits a wide range of health benefits. In fact, pumpkin happens to be one of the richest sources of beta-carotene, which is an antioxidant that gives orange foods their vibrant colors. The body converts beta-carotene into vitamin A, which encourages optimal eye health, immune function, and even protects against heart disease. One study found that a diet rich in beta-carotene foods helped suppress tumors in patients with prostate cancer. A separate 2014 cross-sectional study from Japan found that beta-carotene slowed the development of colon cancer.

Some studies found that pumpkin’s fiber, potassium, and vitamin C content supports a healthy cardiovascular system. A 2017 study, for example, indicated potassium’s importance in reducing blood pressure levels. One cup of cooked pumpkin provides 16% of the recommended daily intake of potassium.  

Pumpkins are also great sources of fiber, vitamin E, copper, riboflavin, folate, niacin, iron, and magnesium. To learn how to incorporate more of this fall favorite into your diet, explore the following healthy recipes. These aren’t your standard pumpkin recipes, but they sure make pumpkin the star of the show. You won’t be missing pumpkin flavor at all!

Roasted Pumpkin Apple Soup

Nothing screams comfort like a bowl of warm soup on a chilly fall day. This recipe embraces two of fall’s best produce items: apple and pumpkin. It’s earthy with a touch of fresh sweetness. 

Click here to make the recipe. 

Raw Vegan Pumpkin Pie Smoothie

This isn’t your typical pumpkin recipe, but that’s what’s great about it. Make sure to get your hands on a pie pumpkin for the sweetest flavor. This smoothie is basically like enjoying pumpkin pie without the excess sugar and calories. Dessert for breakfast, anyone?

Click here to make the recipe.

Pumpkin Hummus

Who doesn’t love a great dip? A classic Mediterranean dip gets a fall makeover by including pumpkin in the recipe. It may seem like an odd choice, but it has a unique flavor that is savory, warming, and fragrant. 

Click here to make the recipe. 

Crockpot Pumpkin Pie Oatmeal

Get a double dose of fiber when you enjoy this unique fall spin on a regular bowl of oatmeal. Don’t worry about excess carbs or sugars because they aren’t in this recipe. Using warming fall spices and 100% pumpkin puree, this breakfast comes together easily in a crockpot. Dump, stir, walk away, and let the magic happen. 

Click here to make the recipe. 

Raw Vegan Pumpkin Pie Tarts

Get in the fall spirit by making these adorable and delectable pumpkin pie tarts. The greatest thing about these tasty tarts is that they are easy to make, but they also boast bold flavors. All you need is time for the filling to set and you have yourself a healthy take on a fall classic. 

Click here to make the recipe. 

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Brussels sprouts exist in some form or another on many modern restaurant menus. They may be shaved in a salad, steamed as a side, or fried with bacon and dressed with balsamic vinegar. Unfortunately, many of these dishes are often unhealthy. Overcooking Brussels sprouts is a sin and cancels out their vast nutritional profile. Plus, mixing them with fattening ingredients detracts from their health benefits as well. 

Now, Brussels sprouts are inherently healthy vegetables that belong to the cruciferous vegetable family. Nutritional powerhouses like kale, cabbage, broccoli, cauliflower, box choy, collard greens and more all fall under this vegetable category. Brussels sprouts are excellent sources of fiber, vitamins C & K, protein, folate, manganese, carotenoids, and omega-3 fatty acids. Regular consumption of Brussels sprouts has been associated with a reduced risk of cancer. Some researchers attribute this to the glucosinolates, but an underlying mechanism may still be at play. 

Anti-Cancer Properties

Many studies exist in regards to cruciferous vegetables like Brussels sprouts reducing the risk of cancer. The sulfur-containing compounds break down into other active compounds during the digestive process. The active compounds may inhibit cancer growth in certain organs. According to a 2008 study on pancreatic cancer cells, the chlorophyll in Brussels sprouts may act against cancer compounds that increase the spread of the disease. While preliminary research on Brussels sprouts’ involvement in cancer prevention exists, more research is still necessary. 

Detox Support

Enzyme systems within the body need compounds that are made from glucosinolates during digestion. These systems use those compounds to promote detoxification of cancer-causing substances. Brussels sprouts are excellent sources of glucosinolates, including sinigrin, glucoraphanin, glucobrassicin, and gluconasturtiian. These are the best studied glucosinolates, and their compounds made from them offer detoxifying properties. 

Reduce Inflammation

Brussels sprouts contain anti-inflammatory properties that work to protect cells from DNA damage. This may work to protect against early signs of aging and other inflammatory conditions like arthritis, obesity, and type 2 diabetes. One study found that women who ate more cruciferous vegetables like Brussels sprouts had lower markers of inflammation in blood and urine samples. Some health experts theorize that reducing inflammation can reduce the risk of chronic diseases like heart disease and cancer. The glucobrassicin in Brussels sprouts converts to isothiocyanate in the body. This is an anti-inflammatory compound that operates at a genetic level to prevent the onset of inflammation.

Antioxidant Support

Both vitamins A & C are antioxidants, and both exist in Brussels sprouts. Flavonoid antioxidants like kaempferol, quercetin, and isorhamnetin are also readily found in Brussels sprouts. One study found that Brussels sprouts exhibit more powerful antioxidant polyphenols than any other cruciferous vegetable. In fact, some of these antioxidants are very rare in the food world. For example, D3T is a sulfur-containing compounds that helps optimize responses made by the body’s antioxidant system. These antioxidants aid with chronic oxidative stress reduction, improving cellular health and reducing the risk of certain cancers. 

Digestive Support

The high fiber content works to support digestive health by feeding it beneficial bacteria. There are four grams of fiber in every cup of Brussels sprouts. While the fiber content supports the digestive system, the sulforaphane made from glucoraphanin adds another layer of support. According to several research studies, glucoraphanin works to protect the stomach lining by inhibiting bacterial overgrowth of H. pylori in the stomach or stomach’s wall. 

Manage Diabetes

Unfortunately, Brussels sprouts do not cure diabetes, but they do help with blood sugar regulation. Brussels sprouts contain alpha-lipoic acid (ALA), which exhibits the ability to lower blood glucose levels. A 2019 review found that it also prevented oxidative stress-induced changes and insulin sensitivity in people with diabetes. Many green vegetables contain ALA, but Brussels sprouts are excellent sources of it. One study found that taking ALA supplements reduced nerve damage in people with diabetes. More studies are necessary to determine if dietary supplementation offers the same benefits. 

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Leafy greens are some of the best, most nutritious foods that you can eat. The sad reality is that most people fail to meet the recommended daily intake (RDI) of these powerful greens. Even though leafy greens are all the rage, people have eaten them since prehistoric times. In fact, North America got its first taste of leafy green vegetables when the first Africans arrived. They grew these vegetables and cooked them for their families, as they were staples in many traditional dishes. 

Nutritional Information

Registered dietitians agree that leafy greens are some of the healthiest foods you can eat. In fact, the Centers for Disease Control and Prevention (CDC) conducted a study on nutrient density for nearly 50 fruits and vegetables. Roughly 17 of the top 20 on that list were leafy greens. Their nutritional profiles are diverse, offering an array of beneficial vitamins, minerals, antioxidants, and flavonoids. Some of the most common nutrients in leafy greens are: 

• Folate
• Vitamins A, C, E, & K
• Fiber
• Sulforaphane
• Lutein
• Carotenoids
• Flavonoids
• Polyphenols
• And much more

What Are The Best Leafy Greens?

Health experts say that the darker the green, the healthier it is for you. The reason for this is because the deep green hue indicates a high antioxidant content. Additionally, they offer a high amount of folate, which is a necessary B vitamins that promotes heart health and reduces the risk of certain birth defects. Folate is necessary for cancer prevention and DNA repair. According to research studies, the top-rated leafy greens to consume include:

• Chard
• Watercress
• Kale
• Collard greens
• Spinach
• Dandelion greens
• Beet greens
• Bok Choy
• Microgreens
• Mustard greens

It’s one thing to know which leafy greens to eat, and it’s another thing to understand what they do for your health. To learn more about the health benefits of leafy greens, continue reading.

Reduced Risk Of Heart Disease

Statistical analysis suggests that the consumption of leafy green vegetables helps reduce the risk of cardiovascular diseases. Worldwide research indicates that not consuming enough leafy greens on a daily basis means that people don’t meet the RDI of certain nutrients. Dietary fiber, potassium, and antioxidants have been known to reduce the risk of heart disease. Turnip greens, spinach, and Swiss chard, for example, have anti-inflammatory compounds and potassium, which help maintain blood pressure. The vitamin K also supports healthy blood clotting and encourages optimal arterial health. 

Weight Management

The most appealing benefit of leafy greens is the fact that they are low calorie, low carb, and have low glycemic indexes. For people looking to lose or maintain weight, these are three important boxes to check. By consuming more leafy greens to your diet, you dramatically increase fiber intake. Fiber works to regulate digestive function and encourages healthy and regular bowel movements. Leafy greens increase the nutritional density of your meals without increasing calories. Higher nutrient consumption is associated with reduced caloric intake, making leafy greens excellent weight loss foods. 

Reduced Age-Related Cognitive Decline

There is a lot of research that proves that a higher consumption of leafy greens can slow cognitive decline. Age-related cognitive decline is a common cause of many conditions like Parkinson’s disease and Alzheimer’s disease. One study in the journal Neurology followed a group of 960 elderly people enrolled in the Rush Memory and Aging Project. Research focused on increasing the consumption of leafy greens and the protectiveness against cognitive decline. The results indicated that eating more leafy greens slowed cognitive decline. In fact, the results translated to the participants being 11 years younger, cognitively speaking. 

High In Cancer-Fighting Compounds

Practically every single leafy green vegetable contains a combination of cancer-fighting compounds. Compounds like quercetin, beta-carotene, glucosinolates, and kaempferol work to protect cells from damage and exhibit anti-cancer properties. A report from the U.S. Department of Agriculture stated that two to three servings of leafy greens per week can lower the risk of breast, stomach, and skin cancers. Additionally, the folate in leafy greens works to encourage normal cell division and repair. This enhances the body’s defense against cancer development. For example, people who ate more folate experienced a lower risk of colon, lung, breast, and cervical cancers. 

Healthier Vision

According to several studies, children who consume inadequate amounts of leafy greens have a higher risk of going blind. The reason for this is because of the insufficient carotenoid intake. Carotenoids, specifically lutein and zeaxanthin, exist in high concentration in the macular region of the retina and lenses in the eye. Leafy greens contain various carotenoids that help protect the eyes from oxidative damage and conditions like macular degeneration.

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The leading cause of death in the United States is heart disease. Although numbers have declined in recent years, heart disease continues to be a problem for millions of people. High blood pressure, high cholesterol, stroke, and heart attacks are preventable if people take the right dietary precautions.

Nutritionists outline numerous foods that have a positive impact on overall heart health. Roughly six million American adults currently live with heart failure, and about 50% of those people may pass away within five years after diagnosis. Most cases result from consuming excess saturated fats, cholesterol, or sodium-rich foods. By avoiding these foods and directing your focus to the foods in this article, it’s possible to improve heart function and reduce the risk of heart disease. 

7 Foods For Optimal Heart Health

Citrus Fruits

Do you enjoy oranges, mandarins, lemons, limes, grapefruit, tangelos, or tangerines? If you like eating at least one of those fruits, start enjoying it more often. According to several studies, the flavonoids in oranges and grapefruits may help to lower the risk of ischemic stroke (caused by blood clot) by 19%. Another study linked higher consumption of vitamin C to a lower risk of heart disease. Stick with citrus, but avoid processed citrus juices that contain preservatives. 

Nuts

You’re nuts if you have a form of heart disease and you aren’t eating nuts, unless of course you have nut allergies. Nutritionists say that unsalted, raw nuts like pistachios, pecans, walnuts, almonds, and hazelnuts have beneficial heart-healthy fats. Additionally, they contain minerals, fiber, antioxidants, protein, and omega-3 fatty acids that help to reduce inflammation and enhance circulation.

Asparagus

Homocysteine is a common amino acid that exists in the blood. The majority of people have excess homocysteine levels because of excess meat consumption. Asparagus is naturally rich in folate, which works to prevent excess homocysteine accumulation in the body. Since high homocysteine levels increase the risk of heart-related diseases, eat more asparagus and other folate-rich foods for optimal heart health.

Beets

An apple a day may keep the doctor away, but a beet helps the heart beat. These nutrient-dense root veggies contain a lot of nitrites, which occur naturally in air, soil, water, and certain foods. Nitrites may help the body reduce blood pressure, ultimately reducing the risk of stroke and heart attack. 

Avocados

Avocados contain fat, but they contain the right fats that benefit your heart. The two fats in avocados are mono and polyunsaturated fats and they are the fats you need in your diet, unlike trans and saturated fats that can worsen heart health. It’s possible for mono and polyunsaturated fats to reduce the risk of heart disease by aiding cholesterol reduction. These fats help the body absorb nutrients without raising LDL (bad) cholesterol levels in the body. That’s great news, considering LDL causes plaque build-up and blockages in the arteries. 

Extra Virgin Olive Oil

Just like avocados, extra virgin olive oil contains a lot of beneficial monounsaturated fats, which work to reduce blood sugar and cholesterol levels. Extra virgin olive oil is one of the primary components in the Mediterranean Diet, which is one of the healthiest diets in existence. In fact, people that inhabit several blue zones subscribe to this diet. One landmark study found that the Mediterranean diet worked to reduce the risk of heart attacks by 30%. These people also consumed nuts, seeds, whole grains, fruits, and vegetables along with olive oil. 

Pomegranates

These refreshing fruits are packed with antioxidants and polyphenols that benefit the heart. Some of the primary flavonoids are anthocyanins, which offer powerful antioxidant effects. They give pomegranates and other red/blue foods their rich pigments. For many years, herbal medicine incorporated anthocyanin-rich foods in various treatments to optimize blood vessel health. One study monitored heart disease patients who drank fresh pomegranate juice daily for three months. The results indicated that pomegranate juice improved blood flow to the heart. The anthocyanins also helped to reduce oxidative stress.

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Learn how to make a heart healthy smoothie!

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Radishes are not in the “popular” clique when it comes to vegetables. Even though they are some of the healthiest root vegetables around, people are not incredibly fond of them. They have a powerful, peppery flavor that can overwhelm the palate if you aren’t ready for them. That tends to deter people from eating them, but it shouldn’t. It’s very simple to prepare them in numerous appetizing ways. Plus, you look radishing when you eat them. We’re not apologizing for the pun, or any puns that potentially turnip later on. 

What Are Radishes?

These are root vegetables belong to the cruciferous vegetable family. They thrive in moist, fertile soil that receives a lot of natural sunlight. Radishes come in all shapes, sizes, colors, and flavors, but the ones you are most familiar with are small, bulbous, and red. Those are known as cherry belles, which have a red skin and white flesh. The daikon, a long, white carrot-looking radish with greens, is another popular variety.

Radishes Are Nutrient Dense

That signature peppery flavor that radishes possess is due to the fact that they are rich in nutrients. Compared to other, larger vegetables, radishes have an extremely diverse nutritional profile. Some of the prominent nutrients include, vitamin C, folate, vitamin K, zinc, iron, potassium, and magnesium. They also contain anthocyanins, which give radishes their signature red color. They exhibit antioxidant activity and anti-inflammatory properties. Keep reading to learn more about the health benefits of radishes.

They Aid In Cancer Prevention

The antioxidant activity helps to reduce free radical damage and oxidative stress in the body. Several reports link oxidative stress to chronic inflammation and the development of cancer cells. Radishes also contain glucosinolates, which work to inhibit cancer cell growth. They also work to induce apoptosis, which causes cancerous cells to die. 

They Improve Skin Health

Most health experts agree that the high water content in radishes help to hydrate the skin. The vitamin C also aids with collagen synthesis, and that works to improve skin elasticity. This contributes to healthier looking skin and stronger bones and ligaments. Additionally, vitamin C helps to enhance UV protection for the skin, while simultaneously reducing free radical damage. The folate in radishes also works to reduce the frequency of breakouts and it helps fight signs of premature aging.

They Support Healthy Digestion

One of the keystones of a healthy digestive system is maintaining a healthy intake of fiber. The more fibrous plant-based foods you consume, the easier it is to naturally move waste through the digestive tract. Eating enough fiber every day helps to ward off constipation, acid reflux, irritable bowel syndrome, and other digestive disorders. Radishes contain a lot of fiber per serving, which works to reduce digestive stress. Due to the fiber content, they help the body eliminate any stagnant waste that exists in the digestive tract. 

They Support Cardiovascular Health

By this point in the article, you should realize that radishes can do no wrong. Let’s continue to impress you with the fact that they support a healthy cardiovascular system. Because they are naturally rich in potassium, they work to balance fluids in the body by eliminating excess sodium. Potassium also has a positive effect on blood pressure. It works to naturally reduce blood pressure to a healthier level by stimulating normal kidney function. Lastly, the vitamin C aids with collagen synthesis, which helps to strengthen blood vessel walls.

They Boost Immune Function

As we mentioned earlier, radishes contain vitamin C and B-vitamins that help to enhance immune function. These nutrients aid in the production of white blood cells, and the increase white blood cell activity. This is essential to help the body destroy foreign invaders in the body. A 2019 review of studies, B-vitamins work to assist enzymes in producing new organic molecules. These are basic components to all cells in the body, and this increased production works to build new immune cells. 

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