The oils you consume either contribute to your healthy diet or harm your overall health, whether you know it or not. Fat, just like protein, is an essential nutrient, and liquid fats like oils provide beneficial fats, should you consume the right ones. Fats work to support cell growth and aid nutrient absorption. Basically, the body needs fat to absorb vitamins A, D, E, and K, in addition to beta-carotene. 

Ideally, adults who consume 2,000 calories per day should keep their daily oil intake to about 6 teaspoons, or 27 grams (g). Dietitians encourage people to swap oils that are rich in saturated fats for those rich in monounsaturated and polyunsaturated fats to help reduce the risk of heart disease. Need a little cheat sheet on which oils to choose? Continue reading to find out. 

Avocado Oil

If you are an avocado lover, there is no reason to not give avocado oil a try. Both avocados and avocado oil contain a lot of monounsaturated fats, which encourage healthy heart function. One review found that avocado oil exhibits excellent nutritional value at low temperatures. Due to the oil’s neutral flavor, it is a great option for cooking and baking. Because research indicates that avocado oils sold in the U.S. may be mixed with cheaper oils, make sure to thoroughly read the ingredient list for accuracy. 

Olive Oil

A timeless classic, olive oil, especially extra-virgin olive oil, offers healthy fats and beneficial phenols. Research indicates that extra-virgin olive oil has over 30 phenolic compounds, many of which help fight inflammation and expand blood vessels. Additionally, certain types of extra-virgin olive oil exhibit anti-inflammatory activity because they contain oleocanthal, which has a peppery taste. Olive oil is rich in monounsaturated fats, which may help lower “bad” LDL cholesterol levels when swapped for saturated fats. Due to olive oil’s low smoke point, it is not ideal for deep-frying foods. 

Walnut Oil

Looking to increase your intake of omega-3 fatty acids? Walnut oil is a great source of alpha-linolenic acid (ALA), which exhibits heart-protective effects. One study found that people who had higher levels of omega-3s in their red blood cells experienced better cognitive function in midlife. Because walnut oil has a low smoke point and is unrefined, you should not use it for cooking. Instead, use it as a flavor booster to finish a dish or whisk it into salad dressings. 

Flaxseed Oil

Just like walnut oil, flaxseed oil is rich in ALA, an omega-3 fatty acid. In addition to benefiting heart function, omega-3s work to reduce inflammation. According to research, consumption of ALA is linked to a lower risk of heart disease and high blood pressure. Flaxseed oil also contains omega-6 fatty acids, which support overall health. Just don’t heat this oil because doing so can disrupt the fatty acid content. Use flaxseed oil just like walnut oil, reserving it for salads or even smoothies. 

Sesame Oil

A quick note about sesame oil is that less is more. Use this oil sparingly, as it has a very assertive flavor and can overtake a dish. Sesame oil is a staple in Asian cuisine and is rich in polyunsaturated fats. Known for its antioxidant and anti-inflammatory properties, sesame oil may help lower the risk of cardiovascular disease. It also has a high smoke point, which makes it good for high-heat cooking, like stir-frying.

Grapeseed Oil

Like flaxseed oil, grapeseed oil is rich in omega-6 polyunsaturated fatty acids, particularly linoleic acid. Grapeseed oil is also rich in vitamin E, which acts as an antioxidant in the body, fighting free radicals and supporting immune function. Because it has a high smoke point, grapeseed oil is a healthy choice for all kinds of cooking and grilling. The nutty but mild flavor works well with salad dressings, roasted vegetable medleys, and much more.

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Sorry cleansers, but this dressing is not for you. Once you finish your cleanse, though, feel free to make this Japanese-inspired miso vinaigrette dressing. Not only is it vegan and gluten-free, but it is also free of added sugars. It tastes just like a classic vinaigrette from a Japanese restaurant, only it is much healthier. We were inspired to use miso in a dressing, as miso is a nutrient-dense, fermented paste made from soybeans. It is naturally rich in probiotics and offers significant benefits to gut health, immune function, and nutrient absorption.

Having a healthy gut microbiome can help defend the body against harmful bacteria and foreign invaders. Not only does it enhance digestive function, but it also reduces gas, bloating, and the risk of constipation. A. oryzae is the primary probiotic strain found in miso. According to research, this probiotic may help reduce the risk of digestive problems, such as inflammatory bowel disease (IBD). The fermentation process of miso also helps improve digestion by reducing the amount of anti-nutrients in soybeans. Anti-nutrients naturaly exist in founds, including soybeans and other grains. Consuming too many anti-nutrients can cause them to bind to nutrients in the gut, which reduces the body’s ability to absorb them.

We decided to use avocado oil for this dressing because olive oil’s flavor can clash with miso, rice vinegar, and sesame oil. We also added hot water to help thin the dressing and break down the miso paste without having to whisk too much. Once you make the dressing, you can store it in an airtight jar in the fridge for up to two weeks.

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Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Although these a wellness shot is tiny, it packs a mighty punch. You are probably used to seeing ginger turmeric wellness shots, especially in health food stores, such as Whole Foods. Those are amazing anti-inflammatory and immune-supporting little shots, but they can be a little spicy, especially for the uninitiated. While ginger and turmeric receive a lot of attention regarding immune health, elderberry deserves equal, if not more, attention.

There are elderberry gummies, elderberry syrup, and even elderberry kombucha. Why can’t there be elderberry wellness shots? Thing of this recipe as a concentrated version of all of those recipes. You can use fresh or dried elderberries for this recipes, but you have to cook them first because they contain cyanogenic glycosides. Although they are not poisonous, they can be toxic and cause digestive discomfort, especially in people with sensitive digestive systems. The safest way to consume elderberries is to make sure that they are cooked first.

Although these shots have a vibrant purple hue because of the elderberry, the taste does not come from elderberries. In fact, elderberry doesn’t really have much of a flavor, which is why elderberry syrups and such are flavored by other ingredients, such as lemon, cinnamon, and ginger. Lemon provides vitamin C, which helps control inflammation and increase nutrient absorption. Finally, these shots contain echinacea, which, like elderberries, may help reduce the length and severity of viral illness, especially when it comes to bacterial infections. So although these wellness shots won’t cure an illness, they may help enhance immunity and improve recovery time.

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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Gut health is one of the hottest health topics these days, and prebiotics and probiotics are at the center of conversation. Even though you may be familiar with these terms, do you know what makes them different from each other? They each play various roles in keeping your gut happy and healthy, and this article aims to break them down in order for you to understand their differences. 

Both prebiotics and probiotics are available through various supplements and foods. When you incorporate enough of them into your diet, you support healthier digestion, immune function, and nutrient absorption. Ultimately, they help establish healthier bacteria in the gut. By populating the gut with good bacteria, you can help stave off inflammation and protect the body from harmful infections. Since a lot of health problems relate to poor gastrointestinal health, establishing healthier gut bacteria is of the utmost importance.  

What Are Probiotics?

You’ve probably heard of probiotic foods, including yogurt, kimchi, sauerkraut, kefir, kombucha, and miso. While they do exist in these foods, they are strains of living bacteria and yeasts that inhabit your intestines, mouth, urinary tract, lungs, skin, and vagina. Various types of probiotic strains live in different areas of the body, and they do different things for your health. The two most common strains are bifidobacterium and lactobacillus, with a common yeast being saccharomyces boulardii. Click here to learn more about some of the best probiotic strains.

Probiotics are partially responsible for the state of your intestinal microbiome. These living organisms exist within the body, but you can destroy them by eating unhealthy foods. When you eat more probiotics, you increase the presence of beneficial bacteria and yeasts, making them outnumber unhealthy microorganisms. When this balance in favor of healthy bacteria exists in the gut, you can experience better health, especially better digestion and immune function.

What Are Prebiotics?

Prebiotics are not bacteria or yeasts; rather, they are the non-digestible parts of plant food that work to feed probiotic populations. Humans actually don’t have the proper enzymes that can break down prebiotics for absorption. The bacteria in your gut, however, efficiently break them down for energy and create byproducts that have potential health benefits. Additionally, prebiotics encourage the reproduction of more probiotics in the gut. Some common prebiotics include:

• Galactooligosaccharides (GOS)
• Resistant starch
• Fructans (inulin and fructooligosaccharides)
• Oligofructose (fructose)

When prebiotics ferment in the gut, they produce short-chain fatty acids, which researchers note have several health benefits. Both inulin and oligofructose seem to be the most effective at boosting the production of diverse probiotics. You can click here to learn about some of the best sources of prebiotics. 

The Benefits Of Probiotics

According to research, probiotics may be effective at treating symptoms of enteritis, bacterial infections, irritable bowel syndrome (IBS), and other gastrointestinal disorders. In fact, a systematic review of trials in people with IBS found that probiotics improved symptoms. As of now, though, it is unclear how probiotics benefit the condition, or which strains of probiotics are most effective. Those who are lactose intolerant may also benefit from consuming more probiotics. What is clear is the results of a 2017 review of 17 Cochrane reviews. The authors of the review found that probiotics may decrease symptoms of eczema, the frequency of yeast infections, the need for antibiotics, and gestational diabetes. Finally, a smaller review of studies found that probiotics may reduce the symptoms of depression, but more research is necessary on this topic. 

The Benefits Of Prebiotics

As of now, there is less research on prebiotics than on probiotics. Prebiotics, however, feed probiotics so that they can establish a healthier gut microbiome. The fermentation process of prebiotics in the gut actually stimulates the immune system to fight various pathogens. One study found that prebiotics may help to increase the absorption of certain minerals, especially calcium. Other studies found that prebiotics may increase metabolic function, decrease the risk of allergies, and reduce the presence of LDL cholesterol in the blood.

For most healthy people, there is no need to take prebiotic or probiotic supplements. Supplementation is typically for people who have weaker immune systems or underlying health conditions. Make sure that your diet consists of various fruits, vegetables, whole grains, fermented foods, nuts, seeds, and legumes. Eating in this manner makes it possible to consume sufficient amounts of both prebiotics and probiotics.

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Despite the fact that water is incredibly accessible, it may be one of the most forgotten nutrients. Water balance determines a person’s hydration status, characterized by water input and output. It’s very possible for external factors (heat, exercise, exhaustion) to cause dehydration, but internal factors (medications or certain foods) also cause water imbalance. In fact, some common pharmaceutical drugs and medications that people take on a daily basis may trigger dehydration.

One of the potential side effects of many medications is dehydration. If you take a medication that lists dehydration as a side effect, you may want to talk to your doctor about an alternative. Making more of an effort to drink water is an option, but avoiding the medication may be a better way to address the problem. A common list of the symptoms of dehydration is below:

• Tremors
• Weakness
• Fatigue
• Blurry vision

When you decide to take a medication, discuss the complete list of side effects with your pharmacist or doctor. Some of the most common medications that cause dehydration are detailed below.

Apremilast for Plaque Psoriasis

Some people with moderate-to-severe psoriasis decide to take Apremilast (Otezla) to help their condition. It works by targeting an enzyme in the body that aids with inflammation reduction. Unfortunately, a very common side effect is diarrhea, which can deplete the body of water. Clinical studies on this drug found that 17% of patients reported diarrhea. If you take this drug and continue to experience diarrhea, you may want to consider another alternative. 

Diuretics

Water pills or diuretics work to remove salt and water from the body via urination. Unfortunately, regular use can cause the body to enter a mild state of dehydration. Doctors often prescribe diuretics to patients with heart problems like high blood pressure. The goal is to reduce the amount of fluid in blood vessels to ease the pressure on blood vessel walls. Common ones include thiazide, loop, and potassium-sparing diuretics. 

Laxatives

People who suffer from constipation hope to encourage regular, healthy bowel movements by taking laxatives. Ideally, you should not take laxatives for an extended period of time because waste elimination is something the body should do on its own. Laxatives are easy to obtain because most of them are over-the-counter. When you accelerate bowel movements, though, the body can flush out too much water in a short time period. If laxatives increase bowel movements to the point of diarrhea, you may experience dehydration due to fluid loss. Do not abuse laxatives!

Chemotherapy

Chemotherapy medicine is part of cancer treatment. Some of the side effects of chemotherapy include vomiting, nausea, and diarrhea. In fact, about 80% of people who get chemotherapy experience those side effects, which cause dehydration. One episode of vomiting or diarrhea may not induce dehydration, but prolonged diarrhea or vomiting for hours or days at a time can put you in a severe state of dehydration. 

Lithium

Lithium is a common mood stabilizer that doctors often prescribe for people with bipolar disorder. One of the most common side effects is increased urination. Because of this, health experts advise notifying a doctor if the patient experiences an insatiable thirst while taking lithium. It’s also possible for lithium to lead to diabetes insipidus, a rare condition that causes the body to urinate a large volume of diluted urine. 

Excedrin Migraine

Excedrin Migraine is one of the most popular over-the-counter medications to relieve migraines. It’s a combination of aspirin, caffeine, and acetaminophen. The caffeine works to relieve pain and enhance the effects of acetaminophen. This medication can also have a mild diuretic effect, according to several clinical researchers. If this happens, you have to increase water intake to counteract the dehydrating effects. 

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When you go to the grocery store and peruse the plant-based milks, it seems that more and more varieties appear. It’s as if milk can be made out of anything! There’s almond milk, coconut milk, rice milk, oat milk, cashew milk, hazelnut milk, walnut milk, pistachio milk, hemp seed milk and many more. All of those dairy alternatives are healthy, right? Well, not entirely.

Before you randomly grab a carton of pea milk or almond milk off the shelf, keep in mind that they can be unhealthy. Much like dairy milks, plant-based milks can also be bad for your health. For example, dairy milks can contain added hormones and antibiotics, while some plant-based milks have emulsifiers, carrageenan, and added sugars.

In theory, plant-based milks should only contain water and the nut, seed, or grain that the milk is made out of. Almonds and water yield almond milk and oats and water yield oat milk. Of course, it’s always possible to add a little sea salt and raw agave or stevia to sweeten when you make it yourself. Some reputable brands (stored in the refrigerated section) produce plant-based milks with minimal ingredients. Because of this, they tend to have a shorter shelf-life, especially after opening. Plant-based milks that don’t require refrigeration tend to contain more preservatives. 

Plant-based milks are not always healthy, but they have the potential to be. Avoid plant-based milks that contain the following ingredients. 

Vegetable Oils

It’s very common for nut and seed milks to contain sunflower seed oil, safflower oil, corn oil, soybean oil, or even canola oil. These do not belong in your plant-based milks. The vegetables, from which manufactures extract the oils, are commonly sprayed with heavy pesticides and GMOs. Corn and soybeans are the worst of the worst. On top of this, manufacturers use toxic solvents, high heat, and other agents that compromise the fatty acid structure of the plants. 

Emulsifiers

The two most popular emulsifiers in plant-based milks are xanthan gum and guar gum. Xanthan gum is a thickening agent made from fermenting yeast with corn or another sugar source. Not only can xanthan gum cause digestive discomfort and weight gain, but it may also increase the risk of colitis and other intestinal disorders. Guar gum, on the other hand, is from a bean plant. It’s very difficult to digest because of the highly processed nature. These are thickening agents that manufactures use to give plant-based milks a similar texture to dairy milks.

Evaporated Cane Juice, Cane Sugar, Or Cane Syrup

As a general rule of thumb, an ingredient list that has any term with the word “cane” in it is not the healthiest food item. Cane is code for sugar, and it does not refer to freshly juiced sugar cane. Cane sugar is devoid of nutrients and is 99% sucrose, which is pure sugar. This is harmful to blood sugar and overall health. Please avoid any plant-based milk that contains evaporated cane juice, cane sugar, of cane syrup on the ingredient list. It’s better to purchase a healthy, unsweetened variety and add your own healthy sweetener. Raw agave nectar, stevia, grade A maple syrup, or raw coconut nectar are healthier sweeteners. 

Natural Flavors

Unfortunately, there is nothing natural about natural flavors. It’s common to see “natural flavors” on many ingredients lists, but what are they? Natural flavors can indicate artificial sweeteners or forms of monosodium glutamate (MSG). If you want to know exactly what’s in your plant-based milk, avoid any variety that has “natural flavors” on the ingredient list. 

Vitamin D2

Natural vitamin D that the human body produces after sun exposure is vitamin D3. In their whole forms, vitamins are very beneficial for the body, even necessary for optimal health. They are some of the primary factors for maximum nutrient absorption. The same cannot be said for synthetic vitamins like vitamin D2. This synthetic vitamin is an isolated form of natural vitamin D, and the body cannot properly absorb it. There are no real benefits to the body; in fact, it may even do more harm than good. Many health experts believe that vitamin D2 desensitizes D3 receptors, which can increase the risk of vitamin D deficiency.

Carrageenan

Several studies confirmed carrageenan’s link to diabetes, chronic inflammation, and certain cancers. It comes from red seaweed and manufacturers add it to many processed foods and beverages as a thickening agent. Researchers found that carrageenan is very harmful to the digestive tract. In fact, the common use for it is to induce colitis in lab animals. According to the World Health Organization (WHO), carrageenan is a potential human carcinogen. 

Just because you purchase plant-based dairy alternatives, don’t think that you are automatically healthier. Be on the lookout for the ingredients in this article and avoid them at all costs. 

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A lot of people take supplements to meet their recommended daily intake (RDI) of vitamin C, but fresh fruits and vegetables are the best sources. Vitamin C, also known as ascorbic acid, plays numerous roles that are integral to overall bodily functions. It assists with cell protection, maintaining healthy skin & blood vessels, and it encourages wound healing. The most notable benefit is that it helps to encourage a healthier immune system. 

In general, foods that are naturally rich in vitamin C are fruits and vegetables. Since the body doesn’t store vitamin C, people need to regularly consume it. Any leftover vitamin C that the body cannot use leaves via urine. According to the FDA, the RDI of vitamin C is 90 milligrams (mg) for adult males, and 75 mg for adult females. Pregnant women should consume 85 mg per day, and breastfeeding women should consume 120 mg per day. Take a look at the following 10 foods to make sure you always have enough vitamin C in the body.

Kiwi

One cup of this tart fruit satisfies about 185% of the RDI of vitamin C. Most people don’t typically eat a cup of kiwi, though; rather, they eat a single kiwi fruit, which has about 79% of the RDI of vitamin C. There was a study that monitored 30 people (ages 20-51), who ate 2-3 kiwis every day for one month. The results indicated that kiwis lowered triglyceride levels by 15% and blood platelet stickiness by 18%. That’s great news for people who have higher risk of stroke or blood clots. 

Strawberries

You can’t have a list of vitamin C-rich foods and exclude strawberries. One cup of this classic summer berry delivers 108% of the RDI of vitamin C. In addition to the high vitamin C content, strawberries also contain folate, manganese, flavonoids, and other antioxidants. Studies have shown that the antioxidants in strawberries may reduce the risk of cancer, dementia, and diabetes.

Guava

Surprisingly, one cup of guava fruit offers 419% of the RDI of vitamin C. Guavas are tropical fruits that have yellow or green skin with bright pink or white flesh. They help to promote hydration and may even assist with blood pressure and cholesterol reduction.

Papaya

Papayas are beneficial for both assisting with optimal digestion and boosting immune function. Papaya offers 97% of the RDI of vitamin C per cup, and several studies revealed that they may also assist with brain function. One study even found that people who consumed papaya extract for six months experienced a 40% decrease in oxidative stress. That’s one of the main contributing factors to cognitive decline.

Red Bell Peppers

Boasting an incredible 211% of the RDI of vitamin C per cup, red bell peppers are some of the best vitamin C foods. All bell peppers contain vitamin C, but the red ones contain the most. They are also rich in beta-carotene, which encourages healthier eyes, skin, and immune function.

Kale

Kale is a superstar among produce items. There’s nothing it can’t do! Kale is a cruciferous vegetable that packs about 89% of the RDI of vitamin C per cup. If you eat a cup of cooked kale, it offers 59% because heat lessens the nutritional content. Kale is also rich in vitamin K and antioxidants like zeaxanthin, lutein, and carotenoids.

Thyme

This aromatic herb offers wonderful depth of flavor to your meals. According to research, thyme has more vitamin C than oranges, comparing it gram for gram. One ounce of fresh thyme offers 50% of the RDI of vitamin C. Even if you only sprinkle a little on your meals at a time, you add some vitamin C to your day. Thyme is also beneficial for the respiratory system. 

Brussels Sprouts

When it comes to Brussels sprouts, people either love or hate them. They are like durian fruit in that way. They do, however, offer a diverse mix of nutrients, including vitamin C. One cup of cooked Brussels sprouts contains 107% of the RDI of vitamin C. Brussels sprouts also offer, fiber, protein, phosphorus, magnesium, iron, and vitamin B6. 

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Ah yes, the age-old debate between two of the most nutrient-dense leafy greens. Some say this feud dates back to the caveman’s first flex by fireside. In all seriousness, this superfood face-off is pure entertainment for health food enthusiasts. It’s also a way to settle the score between the two dark leafy greens. How does spinach stack up against the ruffled leaves of kale? This article aims to find out.

Both kale and spinach are super greens that contain a diverse mix of vitamins and minerals. If there’s one commonality between the two greens, it’s that health experts agree that they are both good for you. Back in the day, spinach was the green vegetable to be reckoned with. Popeye was notorious for emerging with fierce strength after consuming spinach. We wish it was fresh and not from a can, but we didn’t create the cartoon. Nowadays, kale is the popular kid in school, giving spinach a run for its money.

Why Should You Eat Leafy Greens?

Well, the correct answer is, “Because your mom said so.” Green vegetables, especially leafy green vegetables, offer powerful phytochemicals and antioxidants. Some of these antioxidants include carotenoid lutein, sulforphane, indole, and more. These work to support healthier vision, lower cholesterol levels, improve bone health, and work to fight cancerous cells. Additionally, leafy greens like kale and spinach are heart-healthy superfoods, working to naturally lower blood pressure levels. Lastly, they contain omega-3 fatty acids, which work to fight chronic inflammation in the body. 

The Tale Of The Tape

Kale

Kale belongs to the Brassica family, which includes collard greens, Brussels sprouts, cabbage, broccoli, and other cruciferous vegetables. Kale comes in many varieties, but the one that stands out is the one with vibrant, curly green leaves. According to several research studies, kale exhibited anti-cancer, anti-inflammatory, and antioxidant properties. The two primary antioxidants include beta-carotene and lutein. There are also 45 other flavonoids that work to protect the body from oxidative stress, which can accelerate the development of arthritis, chronic obstructive pulmonary disease, cataracts, and atherosclerosis. 

Several studies on kale found that it may lower the risk of five different types of cancer, including bladder, colon, ovarian, prostate, and breast cancers. The glucosinolates in kale, which break down into isothiocyanate, are responsible for the anti-cancer benefits. The smaller isothiocyanate compounds help inhibit carcinogenic activity in the body. Additionally, they help to promote natural detoxification for optimal toxin elimination. One cup of raw kale includes the following recommended daily intake (RDI) of these nutrients:

• Vitamin K (68% of the RDI)
• Vitamin A (6% of the RDI)
• Vitamin C (22% of the RDI)
• Calcium (4% of the RDI)
• Riboflavin (6% of the RDI)
• Magnesium (2% of the RDI)
• Folate (3% of the RDI)
• Vitamin B6 (2% of the RDI)
• Iron (2% of the RDI)
• Potassium (2% of the RDI)

Spinach

Spinach may not be as trendy as kale is now, but it packs a serious nutritional punch. On a base level, spinach contains more iron, folate, magnesium, vitamin A, and vitamin K. Spinach also has a much more mild flavor than kale, which makes it more appealing to people who aren’t as keen about leafy greens. Spinach belongs to the same family as beets, quinoa, and chard. Similar to kale, spinach exhibits powerful anti-cancer properties from the many carotenoids. Spinach also contains epoxyxanthophylls, which work to protect men against aggressive prostate cancer. They also help to reduce excessive inflammation. 

Zeaxanthin, beta-carotene, and lutein are other flavonoids in spinach. They can help with bone issues, cardiovascular troubles, and certain issues related to inflammation. Spinach also contains glycoglycerolipids, which are fat-related molecules that protect the digestive tract’s lining. While spinach may not save the digestive tract from the Western diet, spinach may offer some protection and nourishment. One cup of raw spinach includes the following RDI of these nutrients:

• Vitamin K (121% of the RDI)
• Vitamin A (16% of the RDI)
• Vitamin C (9% of the RDI)
• Calcium (2% of the RDI)
• Riboflavin (4% of the RDI)
• Magnesium (6% of the RDI)
• Folate (15% of the RDI)
• Vitamin B6 (3% of the RDI)
• Iron (5% of the RDI)
• Potassium (4% of the RDI)

Ultimately, spinach and kale are incredibly beneficial for your health. They both contain concentrations of beneficial nutrients and are great greens to include in your diet. 

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