If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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With spring in full swing, you need recipes that make you feel lighter. Like we always say, it’s never too early to start getting your body ready for summer. Before you know it, summer will be over and those 15 pounds you wanted to lose haven’t gone anywhere. Get started on your summer health journey while it’s still spring! There is no better way to do that than with this kale, apple, and pomegranate salad.

Kale is somewhat bitter and offers a slightly peppery flavor, making it a great salad green to pair with tangy, sweet, and even zesty ingredients. In this recipe, you get to enjoy an assortment of flavors and textures. Offering creamy avocado, crunchy pecans, crisp apples, and pomegranate arils that burst with tartness, this salad is unbeatable. The key is to thinly slice the kale, which makes for a more enjoyable eating experience. It also helps to take some of that bitter intensity away. A pro tip: you can use larger pieces of kale and massage them with a little olive oil and lemon juice to break down the fibers and intensify the flavors.

Do you want to know the best part of this salad? If you don’t have all of the ingredients, you can customize it and use the ingredients you do have. Don’t have raw pecans? Swap them out for raw walnuts or almonds. Thought you had an apple, when you really have a pear? Use the pear instead! You can even swap the pomegranate arils for little mandarin segments. Be creative and follow your taste buds, but make sure those substitutions are raw vegan if you are cleansing!

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We are very excited to share this homemade bitchin’ sauce, which looks like hummus but is made from almonds. Bitchin’ Sauce is a brand that is readily available in many supermarkets, and you can typically find various flavors. This homemade version doesn’t contain any preservatives or excess sodium and it is 100% raw vegan. That makes this dip great for anyone following our cleansing programs. It goes great with almost any raw vegetable, but we prefer it with celery, carrots, mini sweet bell peppers, broccoli, snap peas, or cauliflower.

Because this bitchin’ sauce uses almonds as the base, it has a thicker consistency, but isn’t quite as thick as hummus. Not only that, this sauce is oil-free, which helps to cut down on the calories. Almonds, just like other nuts, are calorically-dense, so keep that in mind when enjoying this dip. Trust us when we tell you that you will want to eat the entire batch. Although it contains ingredients that benefit your overall health, eating too much of it will not do you any favors. Don’t do it! Your waistline will regret it!

Once you make this recipe and get comfortable with the ingredients, you can start to flavor it differently. Play around with the seasonings to start developing different bitchin’ dip flavors. Perhaps you add some sun-dried tomatoes and basil, or garlic, herbs, and lemon. The possibilities are endless, but keep in mind that the more fresh ingredients you add to the dip, the shorter it will keep fresh in the fridge, even in an airtight container.

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What does vitamin E do and are there vegan sources of this fat-soluble vitamin? Yes and yes. Vitamin E comes in several forms, but alpha-tocopherol is the only one used by the human body. The primary role of vitamin E is to act as an antioxidant, fighting free radicals that can damage cells. It also works to optimize immune function and prevent clots from forming in heart arteries.

What Is Vitamin E? 

Antioxidant vitamins, such as vitamin E, became known to the public in the 1980s, when scientists started to understand that free radical damage was a part of the early stages of atherosclerosis. Free radical damage may also contribute to cancer, vision loss, and many other chronic health conditions. Vitamin E works to protect cells from these damaging free radicals, while simultaneously reducing the body’s production of free radicals in certain situations. There is conflicting evidence, however, on whether or not high doses of vitamin E can actually prevent chronic diseases.

Recommended Amounts

According to research, the recommended daily intake (RDI) for vitamin E for males and females  ages 14 years and older is 15 milligrams (mg) per day. If monitoring vitamin E intake in international units (iu), consume 22 iu per day, and that goes for pregnant women as well. Lactating women need a little more at 19 mg, or 28 iu per day. The following recommendations for vitamin E intake are for people under the age of 14: 

• 0-6 months: 4 mg per day
• 7-12 months: 5 mg per day
• 1-3 years: 6 mg per day
• 4-8 years: 7 mg per day
• 9-13 years: 11 mg per day

Vegan Sources Of Vitamin E

Vitamin E exists in a lot of plant-based foods, including oils, nuts and seeds (including nut and seed butters), fruits, and vegetables. The following foods are considered the top 10 vegan sources of vitamin E. We will list their serving sizes with the amount of vitamin E in mg for your knowledge.

• Almonds: 7.4 mg of vitamin E per 1/4 cup
• Sunflower seeds: 6.9 mg of vitamin E per 1/4 cup
• Spinach: 4.6 mg of vitamin E per one cup of cooked spinach
• Hazelnuts: 4.3 mg of vitamin E per 1/4 cup
• Swiss chard: 4 mg of vitamin E per one cup of cooked chard
• Turnip greens: 3.7 mg of vitamin E per one cup of cooked greens
• Mustard greens: 3.3 mg of vitamin E per one cup of cooked greens
• Kiwi: 2.5 mg of vitamin E per 1 medium fruit
• Broccoli: 2.2 mg of vitamin E per one cup of cooked broccoli
• Mango: 2 mg of vitamin E per one medium fruit

Signs of Vitamin E Deficiency 

Vitamin E is found in many vegan and non-vegan foods, in addition to various supplements. That makes the vitamin E deficiency rate in the United States very low, even rare. That said, people with digestive disorders, or those who cannot properly absorb fat, can develop a vitamin E deficiency. If you cannot absorb fat, you may have cystic fibrosis, pancreatitis, celiac disease, or other similar disease. The common signs of a vitamin E deficiency include:

• Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, which can cause weakness or pain)
• Decreased immune function
• Retinopathy (damage to the retina, which can impair vision)
• Ataxia (loss of control of body movements)

Conclusion

Vitamin E is an integral nutrient for preventing oxidative damage and maintaining overall health. Because there are many food sources and supplements, you should not have a problem eating the RDI of vitamin E per day, no matter what diet you follow. Fresh is always best, so include a variety of nuts, seeds, leafy greens, and other fruits and vegetables in your diet to meet your vitamin E needs.

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Do you pour this over zucchini noodles or is it made out of zucchini? The correct answer is: both! This quick pesto sauce is raw vegan, dairy-free, gluten-free, and contains a generous serving of vegetables in each bite. Serve it as a dip, spread, or as a sauce for some zoodles or regular noodles.

We like to stray from the well-traveled path and pave our own way, especially in regards to flavors. That’s how this zucchini pesto sauce came to be. It’s a tasty and zesty twist on a classic pesto recipe that exhibits an impressive nutritional profile. This pesto sauce is more akin to an avocado pesto, in the sense that it is a little thicker and creamier than a regular pesto. Like any great pesto, this recipe contains nuts, only we use walnuts instead of pine nuts. If you prefer other nuts, then you can use almonds, cashews, or pine nuts instead. If you want to enjoy a nut-free version, use pumpkin seeds.

Because zucchini contain a lot of water, you have to do your best to squeeze the water out before blending it with the rest of the ingredients. Grate the zucchini with a cheese grater, place it in a cheesecloth, and squeeze out as much water as you can. You don’t want excess water, or else your pesto will become too watery. Just make sure that you use this pesto relatively quickly, because it only keeps fresh in an airtight container in the fridge for up to five days.

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If you have never had overnight oats before, you are in for a real treat with this recipe. Imagine your favorite slice of banana bread, only in a jar of nutrient-dense deliciousness. You get a little crunch from the chopped almonds, which is necessary because the rest of this breakfast is creamy and soft. You see, the oats soak up all the liquid and flavors that you put in them. That’s why you get to set and forget, meaning you mix everything in the jar at night, set in the fridge, and grab it in the morning. Overnight oats make for the perfect grab and go breakfast!

Part of the attraction to overnight oats is the ability to customize your ingredients. You can essentially flavor them however you like, adding raisins, blueberries, walnuts, agave, peaches, or any other ingredients. This recipe is reminiscent of a banana nut muffin or banana bread, only this recipe contains almonds instead of walnuts. If you happen to have walnuts on hand, feel free to swap them for the almonds.

The general ratio for overnight oats is quite simple. You start with a 1:1 ratio of oats and liquid, and then you add the other ingredients. This recipe contains mashed banana, which helps achieve a creamier consistency. You can eat them straight out of the refrigerator (the preferred method), or you can heat the jar up in the microwave for about two minutes to enjoy hot. The choice is yours!

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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

Nutrition

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

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

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

Lowering Cholesterol

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

Rich In Antioxidants

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

Lowering The Risk Of Cancer

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

Reducing Inflammation

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

May Lower Blood Sugar Levels

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

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Can you refer to these raw chocolate hazelnut truffles as energy bites? If you want to, then yes. We classify this recipe as more of a dessert than a snack, though. That said, they are rich in healthy fats and protein, making them great for satiating you between meals. One or two will do the trick because they are calorically dense because of the raw hazelnuts. Just one ounce of hazelnuts contains 176 calories, so just be mindful of that when enjoying this raw vegan dessert.

We often talk about the health benefits of almonds, walnuts, cashews, raw cacao powder, and other nuts and seeds. Because we don’t typically feature hazelnuts, we wanted to highlight how they benefit your health. Forget about Nutella for a second, because that doesn’t do your body any favors, despite how delicious it is. Although we don’t have a raw vegan version of Nutella, we do have this chocolate spread recipe (click here).

Hazelnuts are naturally rich in vitamin E, magnesium, copper, thiamin, manganese, folate, phosphorus, and vitamin B6. Health experts note that the antioxidants (phenolic compounds) in hazelnuts proved to lower blood cholesterol and inflammation. They may also help protect the heart and were able to significantly reduce oxidative stress. Additionally, the high concentration of antioxidants, specifically the proanthocyanidins, may offer anti-cancer properties. In fact, some test-tube and animal studies showed that proanthocyanidins may may help protect against certain cancers. Lastly, the manganese also aids the reduction of oxidative stress, which may further reduce the risk of cancer.

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It is easy to feel defeated if you’ve been hitting the gym five days a week with a consistent program and you don’t see muscle growth. Is something wrong with your plan? You are working hard to build your biceps, calves, lats, glutes, and pectorals, but you don’t see a difference. This begs the question, “What are you eating?”

Certain foods can help build muscle, but some foods actually hinder muscle growth. Sculpting your physique requires drive, sweat, and, of course, the right food. You may be getting your daily pump in, but if you are pumping your body full of the following foods, you may be depriving your muscles of the nutrients they need to grow.

A Six-Pack Of Beer

You won’t achieve your six-pack if you drink six-packs. Not only does alcohol mess with your body’s ability to process protein, but it may also prevent muscle recovery. All the extra carbohydrates from beer make it more difficult for muscle growth. If you are after a six-pack, put the bottles down and focus on fueling your body with whole grains, asparagus, almonds, Greek yogurt, and green tea. Additionally, stay away from hydrogenated oils and ultra-processed foods.

Diet Soda

The zero-calorie aspect of diet soda attracts a lot of people who want to lose weight and build muscle. Although diet soda doesn’t have calories, sugar, or fat, it has been linked to an increased risk of heart disease and type 2 diabetes in several studies. The empty calories from diet soda add up in other ways, according to recent research. When people consume artificial sweeteners, they end up eating more calories throughout the day. That excess caloric intake can lead to weight gain, and that gain doesn’t show up in your biceps or lats. 

Doughnuts

Any food or beverage that is high in fat and low in protein is a problem if your aim is to build muscle. The reason for this is because you are eating way too many calories with very little protein. Say goodbye to the doughnuts and other sweets or fried treats because they don’t contain the nutrients that your growing muscles crave. Instead, feed your sweet tooth with protein-rich plain Greek yogurt topped with fresh fruit and a little drizzle of raw organic honey.

High-Sugar Breakfast Cereals

If you are running low on time in the morning and need to eat something in a pinch, cereal is a popular choice. Pour cereal in a bowl, add milk of choice, and enjoy. The problem with cereal is that some appear healthy, but in reality contain much more sugar than you realize. If you find sugar (or another name for sugar) in the top three ingredients on the nutritional label, skip it. If there are more than five grams of sugar per serving, toss it out. There are healthier cereal options, but you have to do your research. Choose options with at least three grams of fiber per serving and fewer than five grams of sugar per serving. Alternatively, start eating overnight oats or chia pudding because they are more nutrient-dense breakfast options.

Bagels

Did you know that your average store bought bagel contains about 400 calories? Add cream cheese to your bagel and you are consuming a breakfast full of refined carbohydrates and saturated fat. Neither the bagel nor the cream cheese aids your muscle gains. It is better to skip the bagel and opt for a slice of whole grain bread topped with all-natural peanut butter or almond butter. 

Sausages

Seemingly harmless and undeniably tasty, sausages are brimming with saturated fat, excess calories, and sodium. Additionally, sausages contain nitrites, which are preservatives that help prevent bacterial growth and maintain the appealing red colors in meat. Nitrites can lead to the formation of nitrosamines, which are chemicals that have been linked to cancer. It is healthier, and better for your muscle growth, to choose lean cuts of meat whenever you can. If you have a craving for sausage, choose nitrite-free options.

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