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. 

Click here to make the recipe. 

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!

Click here to make the recipe.

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.

Click here to make the recipe. 

Kale Ginger Smoothie

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

Click here to make the recipe. 

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.

Click here to make the recipe. 

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. 

Click here to make the recipe. 

Fruit Smoothie

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

Click here to make the recipe.

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When the pipes are clogged, life is no fun. You sit and strain on the toilet, but nothing comes out, except intense grunts and frustration. The fact is: you are constipated. Constipation, in addition to being quite frustrating, is fairly common, affecting between 12 to 19% of the American population chronically. 

What Is Constipation?

Constipation is the most common digestive complaint and is associated with reduced quality of life and a substantial amount of economic costs. The Mayo Clinic classifies constipation as having fewer than three bowel movements per week. Additionally, people also have difficulty passing stool, and the stool is hard, dry, and lumpy. It typically stems from a lack of fiber and fluids in the diet and lack of physical exercise, but it can be caused by certain health conditions and medications. 

For a select number of people, constipation is a chronic condition. For others, it is a rare occurrence that can be remedied by changing routine, changing dietary habits, and exercising regularly. No matter the cause of your constipation, you can find relief; it just depends on how you do it. Continue reading to learn about several tips to relieve constipation at home. 

Adjust Your Diet

If you are struggling with constipation, look to your kitchen for answers. You need to enrich your diet with fiber in order to keep your stool soft and bulky. Some great fiber-rich foods include oats, lentils, chickpeas, broccoli, flaxseed, black beans, carrots, apples, pistachios, raspberries, kale, and pears. Additionally, eliminate highly processed foods, fried foods, and high-fat foods from your diet, as they have very little fiber and can contribute to cardiovascular disease. As a final note on fiber, it is possible for too much to cause bloating and gas. Always pair your fiber intake with water, or else constipation may worsen. 

Drink Lots Of Water

Water is essential for many bodily processes, including lubricating the digestive tract to help the body pass stool. Feeling backed up? Pour yourself a nice tall glass of water and drink it immediately. Additionally, reduce your intake of caffeinated beverages, as caffeine dehydrates the body by increasing urination. Health experts also warn against alcoholic beverages because they can irritate the digestive tract. 

Squat

You do not have to squat all the way down to the ground, which may be quite difficult for some, in order to poop. That said, the best position for pooping involves the knees to be above the hips. That position helps move things along without the need to strain. These days, there are many products that can help you get into that squatting position. You can also hug your knees or rest your feet on a small stool while you sit on the toilet. 

Do Not Hold It In

This seems like a no-brainer, but there are a lot of people who refuse to poop unless they are in the comfort of their own home. When nature calls, do not ignore it. Do not avoid a public restroom, unless it is unfathomably dirty. Additionally, do not become too busy for your body, as that is a common trigger for constipation.

Increase Physical Activity

If you want to get things moving, you have to move yourself. In fact, take your poop not moving as a sign to get moving! When you exercise, you accelerate several bodily functions, such as circulation and the amount of oxygen that exists in the blood. You also engage the muscles that are responsible for pushing waste out of the body. A 10-minute walk or several chair exercises may be enough to get things moving. 

Give Yourself Some Time

If you feel that your time to eliminate is in the morning, try to wake up a little earlier to give yourself more time. You can eat breakfast, read an article, or watch a show before allowing your bowels to move. Warm drinks, such as hot tea or black coffee, can encourage you to go. Plus, you probably feel more relaxed using your bathroom at home. Don’t get too relaxed, though, because the more time you spend on the toilet, the likelier you are to strain, which can cause hemorrhoids. Limit your toilet time to 10 minutes and don’t force anything out. 

Manage Your Stress

There is a connection between what goes on in your head and what happens in your gut. In fact, it is very common for people with depression or anxiety to experience constipation. When the body is stressed, it is in fight-or-flight mode. Excess stress hormones, including adrenaline and cortisol, flow throughout the body and can slow digestion and other bodily functions. Long-term stress can lead to a sluggish gut, so learn to manage your stress with breathing exercises, yoga, meditation, or journaling. Find what works for you and run with it!

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A smoothie is one of the easiest things to make if you are trying to be a healthier person. Throw a bunch of ingredients into a blender, flip the switch, blend until smooth, and then enjoy. It takes all of five or so minutes for it to come together, especially if you are quick at prepping ingredients. Plus, you can load them with vegetables, fruits, nut butters, plant-based milks, and more in order to pack the smoothie with as many nutrients as possible. There is truly no better feeling than knowing you have a belly full of amzing nutritious ingredients!

This mango kale smoothie only contains four ingredients. Because it is packed with fiber, protein, omega-3s, vitamin C, vitamin K, folate, and complex carbs, it makes for a great breakfast. It is perfect whether you are raw vegan, Paleo, gluten-free, vegan, vegetarian, or literally any person with any diet. You cannot go wrong by drinking this smoothie! Just make sure that you remove the ribs from the kale before adding them to the blender. The ribs, or thick central stems, are very bitter and fibrous, so your smoothie will have an off-putting flavor if you include them. You also need to blend on high to ensure you don’t have any kale pieces floating around in your smoothie.

Now, if you are not a mango person, you can replace the mango with a banana. You can replace the kale with spinach if you do not enjoy kale. Consider adding a tablespoon of chia seeds or hemp seeds for a boost of protein and healthy fats. Those are all optional choices, as the smoothie is delicious as is. Whatever you do, just enjoy being healthy!

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It’s possible to find pesticide residue on a wide variety of conventionally grown produce items. Spinach, kale, grapes, peaches, and non-organic strawberries all have traces of pesticide, according to a new study. These fruits and vegetables, in addition to others, have made the “Dirty Dozen” list from the Environmental Working Group’s (EWG) 2025 Shopper’s Guide to Pesticides in Produce. 

The EWG is a health advocacy organization that annually produces this report, and has done so for more than two decades. It analyzes government food safety data, comparing samples of non-organic (conventionally grown) produce items. This year, 96% of the samples of the 12 non-organic fruits and vegetables contained detectable levels of 203 different types of pesticides. Each sample of all of these “Dirty Dozen” produce items, except cherries, contained more than 50 different pesticides. 

2025 “Dirty Dozen” List

The 2025 guide assessed fruits and vegetables based on four criteria: 

• Average number of different pesticides on a single sample
• Percentage of samples with at least one pesticide
• Average total concentration of pesticides found on a single sample
• Overall toxicity of pesticides on a crop

This year, black berries and potatoes joined the list, while tomatoes and winter squash fell off the list from last year. The EWG’s 2025 “Dirty Dozen” produces items (ranked from highest to lowest amount of pesticides) is as follows:

• Spinach
• Strawberries
• Kale, collards, and mustard greens
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

On the basis of pesticide concentration and toxicity, these produce items topped the list:

• Green beans
• Spinach
• Bell and hot peppers
• Kale, collard, and mustard greens

2025 “Clean Fifteen” List

In addition to the “Dirty Dozen” list, the EWG puts together a list of nonorganic produce items that have little or no pesticides detected in lab tests. The “Clean Fifteen” foods are ranked from highest to lowest:

• Pineapple
• Sweet corn
• Avocados
• Papaya
• Onions
• Frozen sweet peas
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangos
• Carrots
• Mushrooms
• Kiwi

Sweet potatoes dropped off the list this year, while cauliflower and bananas are new to the list. 

Continue To Eat Fruits And Vegetables

Fruits and vegetables contain beneficial vitamins, minerals, and compounds that benefit your overall health. The EWG encourages people to focus on enjoying a wide variety of fruits and vegetables, even if they are non-organic. Decades of nutrition studies that verify the importance of a diet rich in fruits and vegetables. Consuming a variety of produce items can improve physical and mental health, prevent certain diseases, and increase longevity. 

Most of the studies confirming these proven benefits of consuming fruits and vegetables did not specifically focus on organic or non-organic growing methods. The focus was purely on conventionally grown produce and the consumption of it. If you want to minimize the risk of pesticide residue on your produce, though, the National Pesticide Information Center encourages the following:

• Thoroughly wash all produce, even organic produce, including the ones you are going to peel.
• Scrub firm fruits and vegetables like melons and potatoes. There are fruit and vegetable brushes made for cleaning these produce items.
• Eat a variety of fruits and vegetables to minimize the risk of increased exposure to a single pesticide. 
• Wash produce items under running water instead of soaking or dunking them.
• Dry produce items with a clean cloth or paper towels.
• Remove and discard the outer leaves of leafy vegetables, such as lettuce, cabbage, and Brussels sprouts.
• Peel fruits and vegetables when you can.

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It’s never a bad idea to eat your vegetables, especially if they are of the cruciferous variety. This large family of nutrient-dense vegetables is known for their crunchy, slightly bitter nature. Broccoli is probably the most famous cruciferous family member, but the rest of the veggies in the family are well-regarded for their health benefits. 

What Are Cruciferous Vegetables?

Belonging to the genus Brassica, cruciferous vegetables get their name from their four-petaled flowers, which resemble a crucifix, or cross. Their rich colors indicate that they are chock-full of nutrients. Researchers note that the deeper the color of a fruit or vegetable, the more nutrient-dense it is. For example, spinach has a richer nutritional profile than iceberg lettuce. The list of notable cruciferous vegetables includes:

• Broccoli
• Kale
• Turnips
• Cauliflower
• Arugula
• Brussels sprouts
• Chard
• Cabbage
• Bok choy
• Watercress
• Collard greens
• Horseradish 
• Kohlrabi
• Mustard greens

Health Benefits

Thanks to their unique combination of essential nutrients and unique plant compounds, cruciferous vegetables offer a range of health benefits. Most of them contain sulforaphane and indole-3-carbinol (I3C), both of which have been extensively studied for their health properties. For example, those compounds may help reduce the risk of chronic diseases and support cellular health, among other benefits. Continue reading to learn how cruciferous vegetables benefit your overall health. 

They Provide Lots Of Folate

Vitamin B9, or folate, is an essential nutrient required for the formation of red blood cells and DNA. It is especially important for pregnant people, as it can help reduce the risk of birth defects. That is why you commonly see its synthetic form (folic acid) in prenatal vitamins. Because folate moves through your system at a quick rate, health experts encourage you to consume it regularly. Ideally, adults and children over the age of four should consume 400 micrograms (mcg) of folate per day. Broccoli, turnip greens, and Brussels sprouts are especially rich in this nutrient. 

They May Benefit Gut Health

Research shows that only 9% of women and 5% of men consume the recommended daily intake (RDI) of fiber. Incorporating more cruciferous vegetables into your diet may help you meet your daily needs. Cruciferous veggies contain both soluble and insoluble fiber, both of which feed the beneficial bacteria that inhabit the gut. In doing so, you increase diversity in the gut microbiome, which may enhance digestive function and immune function. 

They May Reduce Cancer Risk

Sulforaphane is a compound that benefits the body in numerous ways, one of which is playing a role in cancer protection. How does it do that? Well, it works to inhibit the growth of cancer cells. I3C is another compound found in cruciferous vegetables that has been shown to activate tumor suppressor genes, which may help prevent tumor growth. Additionally, a number of studies suggest that the glucosinolates in cruciferous vegetables may reduce the risk of breast, pancreatic, lung, bladder, colon, and prostate cancers. These veggies may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons, which are found in barbecued, charred, or cured fish or meats. 

They May Boost Brain Health

Pass the broccoli, the Brussels, the cabbage, kale, and more if you want to stay mentally sharp as you age. Research shows that cruciferous vegetables contain valuable compounds including I3C and diindolylmethane, which offer antioxidant and anti-inflammatory properties that may protect the brain. Most cruciferous vegetables also contain vitamin E, vitamin K, and beta-carotene, all of which fight free radicals and oxidative stress, which may contribute to cognitive decline. Vitamin E safeguards your cells, including brain cells, which may help delay brain aging. Vitamin K has been shown to boost memory, while beta-carotene may slow cognitive decline. 

They May Improve Heart Health

According to several studies, eating more cruciferous vegetables may lower your risk of death from heart disease. Researchers note that the heart-protective effects may come from the isothiocyanate compounds that reduce oxidative stress and inflammation. The sulforaphane in cruciferous vegetables has demonstrated an ability to reduce LDL or “bad” cholesterol. A small study that included nine participants found that supplementing with sulforaphane led to a 12% reduction in LDL cholesterol after just six weeks, and a 24% reduction after 12 weeks.

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Who doesn’t love a good snack? It’s so easy to open up a bag of chips and just start eating handful after handful. The same can be said for a bucket of popcorn. Unfortunately, we all know that these snacks are empty calories and only leave us wanting more. Plus, the sodium content is through the roof! The good news is that it’s possible to enjoy a crunchy snack in a healthy way.

That’s right, folks, we are talking about kale chips. These crunchy creations are not only addictively delicious, but also highly nutritious. Closely related to cabbage, broccoli, collard greens, and cauliflower, kale offers an assortment of nutrients, including vitamins, A, B6, C, & K, manganese, magnesium, riboflavin, folate, fiber, calcium, and other important plant compounds. The antioxidants in kale include quercetin and kaempferol, both of which are present in large amounts in kale. According to test-tube and animal studies, these compounds work to support heart health, reduce inflammation, slow the growth of cancer cells, and protect against chronic diseases.

What separates these kale chips from the next batch is that you dehydrate them after covering them in a creamy cashew cheese sauce. Because of that, the kale takes a lot longer to get crispy. You will need about 12 hours of dehydration in order to yield a crispy, cheesy kale chip. Before you sauce the kale in cashew cheese sauce, make sure to massage it with sea salt and lemon juice. Once the leaves are coated, you can toss them in the cashew sauce before placing them on dehydrator sheets. Don’t overlap the kale pieces or else they won’t get crispy.

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We love a kale salad, folks. That is especially true when pomegranate arils, pears, pecans, and and maple tahini dressing accompany nutritionally dense kale. You get a nice balance of sweet and tart flavors with varying textures. We are talking about sweet, tart, salty, nutty, and creamy and crunchy. And the maple tahini dressing ties everything together, making this the perfect kale salad for the holiday season.

This kale salad, as you can see in the picture, requires some serious chopping skills. Chopping the kale thinly helps break down the fibrous nature, which makes for a more enjoyable eating experience. Just make sure to remove the thick stems and massage the leaves prior to slicing the leaves thinly. That will really help to break down the fibrous texture. Additionally, the pears are cut into matchsticks, but you can cube them or slice them thinly. Whichever type of cut you prefer is the exactly the way to do it!

We love salads that have multiple textures and layers of flavor. What ties everything together, much like the rug in The Big Lebowski, is the creamy maple tahini dressing. The nutty tahini makes this dressing incredibly luxurious and you get a little zing from the apple cider vinegar and sweet hint of maple syrup. It is a dressing that you can enjoy not only on this salad, but on other salads also. If you find a salad that works with this dressing, be sure to reach out and lettuce (wink wink) know about it!

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We truly love fall and winter! It is a magical time of year when stress levels are high because of family gatherings, end-of-the-year projects, and the inevitable gift-buying craze. Well, that’s not really why we love this time of year, although, we do believe that you can easily work through these things with the right mindset. The reason we love this time of year is because of the impressive seasonal produce items that arrive in grocery stores. We’re talking about blood oranges, cranberries, butternut squash, leeks, Brussels sprouts, broccoli, and more!

This salad has quite the long list of nutrients, let alone flavors. It is colorful, textural, and highly addictive. Because of the use of kale, broccoli, and radicchio, it can last a lot longer than another salad that uses romaine or green leaf lettuce. The ingredients we mentioned are sturdier and hold up when dressed. This salad is especially rich in vitamin C, which gives your immune system a helping hand during cold and flu season.

You can enjoy oranges year round, but blood oranges are a special seasonal treat. They are visually stunning and offer a unique flavor that differs from your standard orange. Their subtle acidity pairs beautifully with the refreshing cherry tomatoes and sweet mandarins. The various fruits balance the more bitter kale, peppery radicchio, and broccoli. Speaking of broccoli, you don’t have to include big florets in your salad. You can chop it up so that eating it raw is easier and less crunchy.

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Cranberries are not only reserved for cranberry sauce on Thanksgiving. You can impart the sweet-tart cranberry flavor into myriad recipes! From snacks and appetizers to entrees, desserts, and more, cranberries find their way into unique fall and winter favorites. Since they are only available for a short while, get your hands on them to make some of the recipes in this article.

Cranberries primarily consist of carbs and fiber, but they are also 90% water. They are some of the best sources of antioxidants, which work to fight free radicals. The most common health benefit associated with cranberries is the fact that they may help prevent urinary tract infections (UTIs). A-type proanthocyanidins prevent the binding of E. coli in the bladder, a common first step in getting an infection. If you usually develop UTIs, you may want to incorporate fresh cranberries, or fresh cranberry juice, into your diet. This is an excellent proactive approach to living a healthier lifestyle. 

The same A-type proanthocyanidins, which only exist in cranberries, that reduce the risk of UTIs also reduce bad bacteria in the gut. More research is necessary, but preliminary research shows that cranberries promote optimal digestive health. Lastly, and then we will provide you with the recipes, the certain antioxidant compounds in cranberries may exhibit anti-cancer properties. Needless to say, cranberries are superfoods that deserve a featured spot in your diet. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Orange Vitamin C Smoothie

Not only is this a tangy, refreshing, and tasty creation, but it also packs a healthy dose of vitamin C, antioxidants, and other minerals.

Click here to make the recipe.

Cranberry Pistachio Energy Bites

These quick and easy-to-make energy bites are packed with great flavor and a ton of nutrients. The best part is you don’t have to bake them!

Click here to make the recipe.

Healthy Homemade Cranberry Sauce

This cranberry sauce is free of refined sugars and uses fresh cranberries! It’s citrusy, rich, vibrant and incredibly delicious.

Click here to make the recipe.

Spicy Cranberry Hummus

What are you making for your holiday meal? If you need a seasonal appetizer to start the meal off right, this cranberry hummus is the ticket!

Click here to make the recipe.

Red Cabbage And Carrot Cranberry Slaw

Delicious and easy to make, this red cabbage and carrot slaw contains dried cranberries, walnuts, and shredded apples.

Click here to make the recipe.

Cranberry, Apple, And Brussels Sprout Salad

A shaved Brussels sprout salad made with dried cranberries, apple, walnuts, and pomegranate salad embraces the best fall produce items.

Click here to make the recipe.

Kale Salad With Almonds, Cranberries, And Apples

Boost your nutrient intake by enjoying this raw vegan kale salad that’s perfectly balanced with apples, cranberries, and a tart vinaigrette.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

This salad combines some of fall’s tastiest flavors in one healthy bowl. The balsamic vinaigrette really elevates the butternut squash.

Click here to make the recipe.

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We are in the thick of cold and flu season, people! For this reason it is integral to enhance immune function, which is why we are providing you with some nutrient-dense recipes in this article. The unfortunate reality is that there is no magic pill or silver bullet that magically transforms the immune system into a forcefield that protects the body from everything. And the sad reality is that most immune-boosting recommendations seem boring. Hopefully, the recipes in this article are anything but boring to your taste buds!

Why Is The Immune System So Important?

In brief, the immune system protects the body from harmful substances, including germs, bacteria, fungi, and pathogens. As long as it is running smoothly, you don’t even notice the immune system’s existence. If it stops working properly, either because of aggressive germs or general weakness, you will get sick. Some germs may only make you ill the first time you encounter them, while others may cause sickness time and again. When the immune system is working properly, it:

• Activates and mobilizes to neutralize germs that can harm the body
• Ends the attack once the threat has been taken care of
• Distinguishes between cells that are yours and those that do not belong in the body
• Learns about germs after you have come in contact with them, and develops antibodies against them
• Sends out those antibodies to destroy germs that attempt to enter the body in the future

You can improve sleep hygiene, exercise regularly, spend time outside, and eat healthy foods to maintain healthy immune function. Rather than just giving you a list of foods to eat, we are providing you with tasty recipes that may contribute to more efficient immune function. 

Green Juice Shots

Feeling a little sluggish lately? Boost your energy, enhance immune function, and improve digestion with these green juice shots.

Click here to make the recipe. 

Carrot Ginger Soup

One of the best ways to keep your immune system strong is by focusing on immune-boosting foods, and this soup has a lot of them!

Click here to make the recipe. 

Vitamin C Immune Booster Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this nutrient. This smoothie is full of vitamin C, so drink up!

Click here to make the recipe. 

Fall-Spiced Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal smoothie.

Click here to make the recipe. 

Garlic Miso Soup

Roasted garlic is simmered with miso and kale to create a wonderfully fragrant soup that helps boost gut health and immune strength.

Click here to make the recipe. 

Kale Ginger Smoothie

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

Click here to make the recipe. 

Lemon Ginger Sorbet

Obey the sorbet! Boost your immune system with a bowl of this sweet and tangy dessert. Ginger lemon sorbet is exactly what you need in life.

Click here to make the recipe.

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