Is there a single food that’s a cool as a cucumber? Is summer even summer if you don’t incorporate refreshing, hydrating cucumbers into your diet? You can make a citrusy salsa, cold soup, cucumber noodle salad, or even an electrolyte-rich detox water. The cucumber is an essential summer ingredient that not only tastes crisp, but also has numerous health benefits. 

Health Benefits Of Cucumbers

The cucumber offers a refreshing, crisp taste and high water content. They help relieve dehydration by supplying the body with important electrolytes and phytonutrients. According to dietitians, it’s possible to satisfy 20-30% of the necessary fluid intake through diet alone. Foods like cucumbers and watermelons are greatly beneficial in this effort. 

Cucumbers also offer phytonutrient compounds, lignans and cucurbitacins, which exhibit anti-cancer properties. According to recent studies, cucurbitacins may help block signaling pathways that are necessary for cancer cell multiplication and survival. One study found that they can inhibit the growth of pancreatic cancer cells. The lignans in cucumbers may protect against cancer by interacting with bacteria in the digestive tract. The research concluded that bacteria took lignans and converted them into enterodial and enterolactone compounds. These bind to estrogen receptors to reduce the risk of estrogen-related cancers, including endometrial, breast, and ovarian cancers. 

As detailed earlier in this article, cucumbers can help hydrate the body. That’s great news for your skin, but you can also apply cucumbers topically. The reason that spas apply cucumbers to the eyes is because cucumbers work to decrease swelling and inflammation. If you need to decrease under-eye puffiness or remedy a sunburn, cucumbers are an excellent choice!

Cucumber Recipes

Check out the following cucumber recipes and see which ones you like best. They are all 100% cleanse-approved if you happen to be using one of our cleanses. Additionally, they are kind of a big dill. We don’t apologize for the pun.

Cucumber Melon Refresher

Cool off on a hot summer day when you enjoy this cucumber melon refresher. With only three ingredients, it’s incredibly easy to make! Plus, there’s no need for added sweeteners because you have the lovely cantaloupe.

Click here to make the recipe. 

Cucumber Lime Electrolyte Drink

Hydrating with this electrolyte drink before a workout may help prevent you from experiencing muscle cramps or spasms.

Click here to make the recipe. 

Spicy Cucumber, Avocado, Tomato & Onion Salad

A great salad is often very simple because simple recipes are the most delicious, just like this cucumber avocado, tomato & onion salad.

Click here to make the recipe. 

Carrot Cucumber Slaw With Ginger Dressing

Forget the mayonnaise because you don’t need it for this recipe. Vibrantly colored and and crunchy, this cucumber carrot slaw is tossed in a sweet and tangy ginger dressing that’s to die for.

Click here to make the recipe. 

Mango, Avocado, & Cucumber Salad

Is this the perfect salad recipe? We think it is! Indulge in the balanced flavors and textures of this mango avocado cucumber salad.

Click here to make the recipe. 

Cucumber Lemon Sorbet

Cool down this summer with this refreshing, tart, and invigorating raw vegan cucumber lemon sorbet. It only has three ingredients!

Click here to make the recipe. 

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Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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Please allow us to introduce you to one of our newest additions to the salad dressing section: our refreshing mango lime salad dressing. This vibrant blend of fresh ingredients not only tantalizes your taste buds, but also supports your health goals. This zesty dressing brings together the tropical sweetness of ripe mango with the bright acidity of fresh lime juice. that creates a harmonious marriage of flavor that can elevate nearly any salad. Let’s take a look at a few of this dressing’s health benefits.

1. Rich in vitamins: Mangos are excellent sources of vitamins A and C, both of which are necessary for optimal immune function, skin health, and vision. Lime juice gives you an added boost of vitamin C, which enhances antioxidant protection and encourages collagen synthesis.
2. Hydration booster: The high water content of mangos and limes helps support optimal hydration, making this dressing a perfect accompaniment for summer salads.
3. Anti-inflammatory properties: Both mangos and limes contain phytonutrients that exhibit anti-inflammatory activity. That may aid with the reduction of chronic inflammation and supporting overall wellness.
4. Low in calories: With a light, airy texture and zero added sugars, this mango lime dressing is a guilt-free choice for you to drizzle over your salads. In fact, you can actually enjoy all the flavors without worrying about all the extra calories that all-too-common with store bought dressings.

Whether you drizzle this dressing over a medley of mixed greens, a bowl of quinoa, or use it as a condiment for a black bean burger, our mango lime dressing adds a delightful tropical flair to your dishes while delivering a multitude of health benefits. Perfect for those looking to brighten their meals and nourish their bodies!

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Did you have a few too many cocktails at the summer BBQ? Perhaps you ate a full bag of salty chips, a hamburger, and a long list of other fattening foods. What’s done is done and you cannot change the past. Don’t dwell on the past because the only way out of the depths is forward. One of the best ways to nurse yourself back to proper health is by following up all of that bad eating and drinking with a morning detox smoothie.

This detox smoothie is chock-full of nutrient-dense ingredients, including cucumber, ginger, and kale. Every detox eating regimen should include kale because it has a long list of nutritious benefits. Kale is an excellent source of fiber, which works to enhance digestive health and keep cholesterol levels down. Kale is also rich in quercetin and kaempferol, which are phytonutrients that may help neutralize inflammatory markers in the body.

Cucumbers help promote detoxification in a slightly different way. These water-rich produce items are advantageous for the liver because they aid in flushing out toxins and promote optimal liver function. Additionally, cucumbers contain flavonoids and beta-carotene, which may aid inflammation reduction and support the liver’s natural detoxification processes. Cucumbers, kale, and the other ingredients in this smoothie will not immediately fix your health, but it can kickstart the body’s detoxification processes and set you up for success.

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What are functional mushrooms, and do they make the world go round? Although these mushrooms don’t influence the earth’s rotation or transport you to other dimensions, they do offer exceptional adaptogenic properties. It’s not secret that there is a fungi frenzy, which can make selecting mushrooms or mushroom blends quite confusing. Which mushrooms do what and how do you know which ones you need?

What Are Functional Mushrooms?

Functional mushrooms are edible mushrooms that exhibit adaptogenic properties, which extend beyond the nutritional benefits. Adaptogens are compounds that help support the way the nervous system responds to stress. Functional mushrooms help support the body’s stress response, but they don’t stop there. Different mushrooms exhibit different nutrients and phytonutrients, but all of them contain beta glucans. These complex carbohydrates exist in the cell walls of mushrooms. According to researchers, fungal beta glucans can help improve gut health, inflammatory response, immune function, heart health, and beyond. 

The quality of the mushroom, or mushroom supplement, is just as important as knowing which mushroom to choose. Some mushroom supplements, for example, may not even contain mushrooms! They use mycelium (roots) of the mushroom, but the real benefits come from the beta glucans and other compounds in the mushroom’s fruiting body (above ground parts). So if you’ve ever considered experimenting with functional mushrooms, consider the following information your guide to adaptogenic fungi. 

Turkey Tail Mushrooms

The name comes from the fact that these mushrooms look like fanned turkey tails. They almost seem like they are out of a fairy tale book, growing on fallen logs or branches. Of all the mushrooms, turkey tails are the most researched and may help support optimal inflammatory response, cell growth, respiratory health, and liver function. There’s no need to forage any further than turkey tails if you want to reap some immune-boosting properties. 

Lion’s Mane Mushrooms

Your hair will not resemble that of a majestic male lion if you eat lion’s mane mushrooms. These functional fungi do offer majestic health properties, though. According to numerous studies, lion’s mane has positive effects on cognition and nerve growth. Other studies reveal that it may help improve overall brain and neurological health, so if you want to stay mentally sharp and focused, these fungi are your friends. 

Chaga Mushrooms

Chaga mushrooms differ from other mushrooms in that their benefits are concentrated in the mycelial mass, not the fruiting body. Chagas exhibit high antioxidant activity and support immune function and overall health. When it comes to purchasing chaga mushrooms or chaga supplements, make sure that they are chosen responsibly. You want wild-crafted mushrooms that are organic, if possible.

Cordyceps

Best known for their ability to support healthy stamina and physical energy, cordyceps have a long history of use. In Traditional Chinese Medicine (TCM), cordyceps were used to support kidney and lung function. Their energy-boosting properties make them highly sought after by people, especially athletes, who want to maintain peak physical performance. You may also find that chagas help support healthy stress levels. 

Maitake Mushrooms

Historically, maitake mushrooms were used as currency in Japan. If that doesn’t say something about their value, we don’t know what does. Maitake mushrooms work to support immune function and promote cellular health, especially when combined with other mushrooms. That is why you typically find maitake and chaga mushrooms in the same mushroom blend. Sometimes, you will even see them combined with immune-supporting agents like ginger or elderberry, both of which improve the taste of the powder supplement.

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We’ll say it if nobody else will, “soup season is never over.” Sure, there are heartier soups and stews with ingredients that lend themselves to colder months, but you can enjoy soup year round. For example, you can enjoy a cold gazpacho in the summer or a creamy zucchini and potato soup in the winter. In the case of this recipe, it makes for a great appetizer or light entree. After cooking the ingredients, blend them together to make a velvety soup that seems to intensify in flavor with each spoonful you eat.

Unlike traditional mushroom soup recipes, this one calls for portobello mushrooms. Some would argue that they are the undisputed mushroom champs, but that is not a decision for us to make. Portobellos are mature cremini mushrooms that exhibit a more intense flavor profile and meatier texture. That’s why you commonly see them as burger patty replacements. They are naturally low in calories and offer 15 different vitamins, minerals, and antioxidant compounds. Some of these nutrients include selenium, copper, vitamin D, and B-vitamins.

Some of the phytonutrients in portobello mushrooms help to boost the immune system by charging up white blood cells. These mushrooms also contain antioxidants that may help reduce inflammation and and improve cardiovascular health. Now, is eating this soup going to make you the healthiest person alive? No, but it tastes great and can be a great addition to your healthy diet, especially if you are trying to watch your caloric intake.

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Carrots are one of the most beneficial and easily accessible root vegetables in existence. They are in just about every grocery store and come in a variety of colors, although you most commonly see them in their orange form. Speaking of this orange color, it indicates the presence of beta-carotene, which converts to vitamin A in the body and serves as a powerful antioxidant. Is a creamy vegan carrot soup incredibly tasty? Absolutely, but it is also a nutritious meal option that helps you absorb the vegetable’s numerous health benefits.

When the weather is cold, nothing beats slurping up a tasty soup. Unlike other creamy or meat-heavy soups, this soup contains ingredients that all work to enhance immune function. Whether you feel a cold coming on or are trying to get over a sore throat, this soup is the perfect choice. Carrots contain phytonutrients that enhance the body’s defense mechanisms, making it more resilient against infections. The high vitamin C content in carrots also stimulates the production of white blood cells, enhancing overall immune response.

The great thing about this soup, besides the health benefits, is that it is easy to whip up. It doesn’t make a whole lot of soup, but there will be enough for two people to have large bowls. You can also serve three to four people smaller bowls to accompany their main courses. Some people like to include more non-dairy milk in their soup recipes for maximum creaminess, but the potatoes help create a luxuriously creamy consistency that you’re guaranteed to love.

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Citrus fruits are some of the most popular fruits used in the culinary world. The powerful acidity is what people crave. It often rounds out the flavor of sauces, salsas, marinades, juices, and more. The reason people fall in love with citrus fruits is because they hit three of the primary flavor profiles: bitter, sweet, and sour. 

People love citrus fruits for their flavor, but they should love them for their incredible nutritional profiles. The diverse flavonoid and antioxidant compounds exhibit anti-inflammatory, anti-cancer, and immune-boosting properties. Additionally, the vitamin C in citrus fruits works to neutralize free radicals in the body, lowering the threat of oxidative damage. They are also rich in potassium, a mineral that the body needs for carbohydrate metabolism, heart contraction, and nerve function. 

There are too many citrus fruits to count, and that’s why we’ve decided to bring you the zest of the best. Keep reading to find out which citrus varieties rose to the top. Well, they topped our list, anyway!

Meyer Lemon

These may be the best lemons on the planet, primarily because they are slightly sour with wonderfully sweet undertones. If you want to make homemade lemonade, the Meyer lemon should be your first choice. It is a cross between a lemon and a mandarin orange, and it rose to popularity in the culinary world because of Martha Stewart, Alice Waters, and other chefs of that caliber. 

Pomelo

This citrus fruit has too many names to count, so we’ll just stick with pomelo. It’s one of the only three original citrus species left; all of the other varieties have been hybridized. The white pomelo has a thick pith and a sweet pink/white flesh. They are very popular in Asia during the Mooncake festival. 

Sumo Tangerine

These enormous tangerines are enormously delicious. It’s not the most attractive citrus fruit, but ugly foods are often the most delicious. It’s like an easy-to-peel mandarin, but supersized and more flavorful. Sumo tangerines are new to the United States, and people are loving them. The flavor is bold, with sweet and tart flavors that keep you coming back for more. They do cost more than the average citrus fruit, but they come from Japan, so the price makes sense. 

Blood Orange

The striking red/orange flesh of the fruit looks like a wheel of tie-dye art. The blood orange is mildly tart and beautifully sweet, and the rich pigment comes from the powerful polyphenols known as anthocyanins. You can’t always get your hands on these citrus gems, so make sure to snatch them up when you see them.

Key Lime

Almost everyone has heard of key lime pie, but these small limes are not solely reserved for baking. Many people prefer key limes to regular limes because they have a stronger alkalizing effect on the body. Key limes have a subtly sweet flavor and the juice is more floral and aromatic than that of regular lime juice. 

Kumquat

These little citrus fruits are entirely edible. That’s right, folks; you can eat pop the whole thing in your mouth and enjoy the beautiful combination of the sweet skin and tart flesh. You won’t always find them in stores, but they can pop up at local farmer’s markets. Kumquat trees are also popular in many neighborhoods, so keep your eyes peeled, especially from November to March when they’re in season.

Finger Lime

The finger lime is different from most other citrus fruits, and it gets the name because it is long, just like a finger. The flesh also differs from other citrus fruit. It looks like little gelatin balls, vesicles as they are called. You can think of it like lime caviar that you can turn into a rich marmalade or add to pickling jars. You can also zest the peel for strong notes of citrus in your culinary creations.

Buddha’s Hand

This abnormal, alien-looking fruit belongs to the citrus family, but it’s definitely in a league of its own. The “fingers” open up as the fruit ripens, but you can’t really enjoy the fruit. The only usable part of this fruit is the zest because there is no flesh. Buddha’s hand has a wonderful fragrance and it is often placed as a prayer offering at pagodas or altars in Asian countries. 

Tangelo

This funky little citrus hybrid is a cross between a grapefruit and a tangerine, so the flavor is both tart and sweet. Sink your teeth into this fruit and you get hit with an immediate burst of sweetness, and the tart flavor hits you on the back nine. They are easy to peel and make great substitutes for oranges. 

Calamansi

Calamansi is a classic citrus fruit in both Malaysian and Filipino cuisine. The peel is green and the flesh is a bright orange, but don’t let it fool you into thinking that it is sweet. It’s only a touch sweeter than a regular lime, but it does impart unique flavor into your food. If you want to make a homemade sorbet, fresh calamansi juice is an excellent juice to use. 

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Phytonutrients are only obtained from plants, which develop them to protect themselves from damaging environments. Ultraviolet radiation, predator pests, toxins, and pollution are just a few of the the things that plague plants on a daily basis. Plants produce phytonutrients to fight the free radicals that result from the exposure to the threats we previously mentioned. Without producing phytonutrients, free radicals damage plant proteins, cell membranes, and DNA, leading to the death of the plant. 

Phytonutrients are like shields for plants, but they also provide color, flavor, and smell. So what do phytonutrients do for the body? Well, they protect the body in a similar way that they do plants. Similar to plants, the human body is regularly exposed to UV light, toxins, bacteria, and pathogens, so it requires protection from free radical damage. By “eating the rainbow,” or eating colorful fruits and vegetables, you supply the body with the protective shield it needs.

Sufficient phytonutrient intake is necessary for proper immune function and normal cellular activity. Phytonutrients work to fight harmful free radicals, making cells less susceptible to damage. Research shows that phytonutrients are the basis for more than 40% of medications today, including those that help treat heart disease, obesity, diabetes, and certain cancers. Continue reading to learn more about why you should eat more phytonutrients. 

Improved Skin And Vision

Blueberries, strawberries, and red wine, for example, contain anthocyanins, which are a group of phytochemicals that may help improve vision and protect eye health. Studies show that eating darker-pigmented foods can help improve visual acuity. Enhancing vision and night vision with these types of foods has been well-documented. In addition to benefiting vision, many plants contain carotenoids, which contribute to a more youthful glow to the skin. Kale and collard greens contain lutein and zeaxanthin, two compounds that help naturally treat glaucoma. Lutein and lycopene may also protect against sun damage. 

Decreased LDL Cholesterol 

Phytonutrients like sulfides and thiols work to decrease LDL (bad) cholesterol levels. If LDL cholesterol builds up in the arteries, you increase your risk of heart disease. Those protective compounds are typically in aromatic herbs and vegetables like onions, leeks, garlic, and olives. Other studies indicate that cruciferous vegetables may help maintain normal cholesterol levels. These vegetables are high in lignans, carotenoids, flavonoids, and a few other nutrients that may benefit overall heart health.

Reduced Inflammation 

According to several studies, flavan-3-ols and proanthocyanidins can help decrease disease-causing inflammation. These compounds are found in grape juice extracts, cranberries, raw cacao, and red wine. Resveratrol, for example, plays a role in cancer prevention and fighting diabetes, stroke, Parkinson’s disease, and Alzheimer’s disease. Studies show that resveratrol helps to reduce inflammatory responses in the body. Broccoli, for example, contains sulforaphane and is associated with reduced breast cancer risk. Other phytonutrients exhibit antiviral and antibacterial properties that help fight infections and viruses in the body. 

Lower Blood Pressure And Increased Vessel Dilation

The New England Journal of Medicine published a study about how a diet rich in phytonutrients from fruits and vegetables may help substantially lower blood pressure. While a higher intake of phytonutrients can aid blood pressure reduction, one also has to reduce saturated fat intake and reduce consumption of dairy products for that to happen. Authors behind the study concluded that such a diet offers an approach to help reduce the risk of hypertension. Phytonutrients like lycopene, which is in tomatoes, can help protect against heart disease. Flavonoids in raw cacao can also help prevent heart damage caused by environmental toxins and aging.

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Why do children love juice more than water? For starters, water is flavorless, so it is boring to a child’s palate. Juice contains sugar, and once a child gets a taste of the good stuff, they don’t want to go back to plain old water. As you get older, you understand how important water is for your survival. Not only does water help flush waste from the body, but it also helps you avoid dehydration, which can have adverse health effects.

There is nothing wrong with juice, as long as you make it yourself, purchase it from a juicery, or buy unsweetened varieties. Even bottled, unsweetened juices can have “natural flavors,” which may or may not include artificial sweeteners, but that depends on the manufacturer. Making your own juice is great because you only consume the fruits/vegetables that you juice. Homemade juices don’t require sweeteners because they contain natural sugars from fruit. However, a green goddess juice may need a little agave or maple syrup, so it doesn’t taste like grass.

Drinking this watermelon, cucumber, mint & lime juice can help enhance your hydration efforts. Both watermelon and cucumber have over 90% water and provide electrolytes, which you lose via sweat. On a hot summer day, it is very important to replenish the electrolytes you lose. You need more than water to hydrate the body! In addition to the electrolytes in these ingredients, you’ll receive a healthy dose of vitamins, phytonutrients, and antioxidant compounds. Not only do you get to enjoy the sweet, refreshing flavor of this juice, but you get to feel good about drinking it too!

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