The mighty apple is a nutritious fruit, and potentially the most popular fruit. You can easily eat them on the go, pack them as healthy snacks, add them to smoothies or salads, or enjoy them cooked or in desserts. What most people don’t know is that eating apples regularly over time can provide a significant health boost. Below, we detail some of the most impressive health benefits of apples. Hopefully, these benefits convince you to buy a bushel at the market! 

Various studies have concluded that apples are naturally rich in fiber, water (about 85%), and antioxidants. Nutritionists categorize apples as nutritionally dense fruits, providing a lot of nutrients per serving. The average medium apple offers the following nutrients:

• Calories: 104
• Fiber: 5 grams (g)
• Carbohydrates: 28 g
• Vitamin C: 10% of the recommended daily intake (RDI)
• Vitamin K: 4% of the RDI
• Potassium: 5% of the RDI
• Copper: 6% of the RDI

Apples Help Support Heart Function

Apples are rich in flavonoids, which are antioxidant compounds that help reduce inflammation in the body. Although inflammation is beneficial in certain circumstances (when you have a cold, for example), chronic inflammation is one of the leading causes of heart disease. One study examined 38,000 women and divided them into two groups. One group ate an apple a day and one didn’t. Those who ate an apple a day experienced a 22% lower risk of heart disease compared to those who did not eat apples.

Apples May Aid Weight Loss

Apples are low in calories and high in fiber, making them an ideal food for weight loss. The fiber helps you feel full and satisfied. One study found that eating whole apples increased feelings of fullness more than consuming equal parts apple juice. In a separate study conducted on overweight women, those who ate apples before their meals lost an average of 2.9 pounds over a 12-week period.

Apples Help Improve Gut Health.

The body contains trillions of microorganisms, most of which inhabit the gut or live on the skin. Some bacteria are beneficial and some are not. Apples provide the body with pectin, a type of fiber that acts as a prebiotic. Prebiotics feed the good bacteria in your gut and help optimize digestive function. Apples also contain quercetin, which stops the growth of harmful microorganisms in the gut. One study monitored people who ate apples daily for four weeks, and the results indicated increased levels of Bifidobacteria, a type of beneficial bacteria in the gut.

Apples May Help Prevent Cancer

Apples contain triterpenoids, which are compounds that exhibit anti-cancer properties. One study found that eating apple peel extract reduced the growth of breast cancer cells by up to 43%. Other research suggests that certain antioxidants in apples may fight against lung, breast, and digestive tract cancers. Researchers attribute these abilities to the polyphenols that keep cancer cells from multiplying.

Apples Can Improve Lung Function

Due to the presence of quercetin, apples may help reduce lung decline. In fact, researchers note that apple consumption can even reduce lung damage caused by smoking. One study conducted on 1,600 adults found that those who ate five or more servings of apples per week experienced better lung function compared to those who didn’t eat apples.

Apples Can Boost Brain Function

A meta-analysis of 14 different animal studies found that quercetin may have preventative properties against Alzheimer’s disease. In other studies, quercetin flavonoid exhibited neuroprotective properties. Additionally, one study found that quercetin improved cognitive performance and reduced inflammation in rats with Alzheimer’s disease.

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Say hello to your new favorite way to eat honeydew! And no, we are not sorry about it, not even a little. Honeydew is a refreshing melon that is readily available throughout the year, but the freshest varieties are available during summer. That’s because summer is melon season! Get your hands on every melon variety possible, from honeydews and cantaloupes to watermelons and canary melons.

Honeydew melon works to support the body in many ways, encouraging stronger bones, better digestion, and clearer skin. In addition to the vitamin and mineral content, honeydew exhibits impressive antioxidant activity. Researchers note that many of the health properties are linked to phytoene, quercetin, caffeic acid, and beta-carotene in honeydew. It also contains folate, which is essential for the breakdown of homocysteine. Elevated levels of homocysteine have been linked to reduced bone mineral density over time.

Not to be counted out, basil boasts an incredible nutritional profile and health benefits. According to several studies, basil may help reduce depression that stems from chronic stress. One of the more impressive things basil does is improve fasting blood sugar, triglyceride, and cholesterol levels. It also works to relax blood vessels and thin the blood, which is beneficial for people who have hypertension. That means that you can feel good about enjoying these popsicles!

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

Nutrition Facts Of Apples

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

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

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

They Benefit Neurological Health

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

They May Reduce The Risk Of Type 2 Diabetes

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

They May Reduce The Risk Of Cancer

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

They May Protect The Heart

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

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Do you find that your desire to binge your favorite TV show is greater than your sex drive? If you fall into that category, your libido may require a little boost. There is no need to worry because roughly 15% of men and 32% of women lack the desire to have sex regularly. You are not alone, and the beautiful thing is that you can recharge your desires just by seeing what’s in your kitchen. 

You don’t need to head out to purchase sexier lingerie to spice up your sex life. Head on over to the grocery store because eating the right foods can boost your confidence, stamina, and energy levels. Studies have shown that various foods can positively impact libido. Even if you don’t notice an immediate boost in desire, certain foods have a positive effect over time. Additionally, when you eat more of the foods in this article, they positively impact your health in other ways. Because this article is focused on libido, though, let’s explain how adding these foods to your diet can supercharge your sex drive.

Avocado

When has adding avocado to your meal been a bad idea? Never, is the answer, in case you were searching for it. Avocados are naturally rich in vitamin B6, which may decrease premenstrual syndrome symptoms, including irritability, fatigue, and bloating. That may make it easier for women to get in the mood. For men, avocados may increase libido in a more indirect way. If you want more blood to pump to the penis, you need a healthy heart. Avocados are naturally rich in monounsaturated fats, which work to reduce bad cholesterol and inflammation, two things that lower the risk of stroke and heart attack. Reducing cholesterol and plaque build-up in the arteries makes it easier for the heart to pump blood where it needs to go when the mood strikes. 

Green Tea

Is a hot cup of this delicious elixir the key to heating up your sex life, guys? According to research, green tea is rich in catechins, which are compounds that work to reduce belly fat and promote blood flow. Health experts explain that catechins work to improve blood flow in two ways. Catechins fight free radicals that damage and inflame blood vessels, which in turn allows blood vessels to transport blood more efficiently. Secondly, catechins cause blood vessels to release nitric oxide, ultimately increasing the size of blood vessels to improve blood flow. Healthier blood flow makes it easier for the penis to become erect. 

Apples

An apple a day does not keep your libido at bay, or so a few studies indicate. Apples contain quercetin, which is a flavonoid that may play a role in managing symptoms of prostatitis, promoting circulation, and remedying symptoms of erectile dysfunction (ED). A 2016 study found that men who had a higher fruit intake reported a 14% reduction in ED symptoms. A separate 2016 review reported that consuming 500 milligrams (mg) of quercetin helped lower blood pressure. In men, high blood pressure may lead to sexual dysfunction, as blood vessel damage impairs blood flow to the genitalia. For women, high blood pressure may decrease libido and cause them to lose interest in sex. Experts believe the reason for this is because high blood pressure causes fatigue, and reduced circulation to the vagina makes it more difficult to experience satisfaction.

Pumpkin Seeds

Zinc is integral to a healthy male reproductive system. Not only does it assist with wound healing, maintaining eye function, and improving immunity, but it also helps to boost testosterone and sperm production. Several studies indicated that low zinc levels led to low testosterone. Zinc affects the cells in the testicles that produce testosterone and one study found that men who consumed 30 mg of zinc per day were able to increase free testosterone in the body. All this is to say that pumpkin seeds are some of the best plant-based sources of zinc. Next time you need a little testosterone boost, snack on some organic pumpkin seeds!

Oysters

You have probably heard that oysters exhibit aphrodisiac properties. The reason for this is because they are naturally rich in zinc, being the richest food sources of the mineral. One serving of oysters provides you with 673% of the recommended daily intake of zinc. Studies show that zinc may be an integral nutrient for male fertility because it regulates testosterone levels. Additionally, zinc aids blood flow to sexual organs, which may improve your libido.

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Inflammation is a common denominator for some of the most common diseases. Asthma, diabetes, rheumatoid arthritis, heart disease, and Alzheimer’s disease involve inflammation of some kind in the body. It’s very easy for inflammation to spread rapidly, increasing the risk of the aforementioned conditions. Reducing inflammation, then, may be one of the best things you do for your overall health. 

What Does Chronic Inflammation Do To The Body?

It can be difficult to diagnose the early stages of chronic inflammation. Some warning signs or symptoms can mimic those of other conditions, or they can go undetected. Slight fatigue is a common indicator, so don’t pass it off as nothing. Inflammation that progresses can cause damage to internal organs, joints, and arteries. The immune cells responsible for inflammation can cause fatty deposits to build up in the lining of the heart’s arteries. That build-up can rupture, clot, and potentially block an artery that can result in a heart attack. 

If you want to test for inflammation, request a blood test for C-reactive protein (hs-CRP). It’s also possible to measure homocysteine to evaluate the severity of inflammation in the body. Finally, doctor’s look at HbA1C levels to assess damage to red blood cells. In the meantime, there are natural ways to to help naturally lower inflammation. Continue reading to learn all about them. 

Eat Your Reds, Blues, And Purples

One of the best ways to fight off inflammation is by including more antioxidants in your diet. There are many antioxidant compounds in fresh fruits and vegetables, but the anthocyanins in purple, red, and blue produce items are the best. One study found that women who consumed 40mg of anthocyanins daily experienced lower levels of C-reactive protein, a measure of inflammation. It’s easy to get your daily dose of anthocyanins from 1/3 cup of blackberries, one cup of shredded purple cabbage, or 18 red grapes. 

Control Blood Sugar

According to dietitians, managing blood sugar helps to reduce the damage to red blood cells. It’s very easy to over-consume sugar because it exists in so many foods in the Standard American Diet. If you want to balance blood sugar, do your best to avoid anything with high fructose corn syrup, white rice, white flour, pasta, and refined sugars. Instead, focus on foods that are high in fiber and lean protein. Fresh vegetables, whole grains, quinoa, and brown rice are excellent foods to help balance blood sugar. 

Drink Green Tea

According to several studies, green tea exhibits strong anti-inflammatory properties. The antioxidants may also have the potential to slow cancer development and encourage cardiovascular health. Green tea may also be beneficial for your joints. Research found that the polyphenols have a chondroprotective effect, which means that they prevent cartilage degradation. EGCG, the active antioxidant in green tea, works to protect against oxidative stress, which can protect DNA and slow the production of pro-inflammatory cytokines. 

Reduce Stress Levels

This is easier said than done, but various studies encourage people to reduce stress to lower inflammatory levels in the body. One study in Brain, Behavior, and Immunity found that people with higher stress levels experience an increase of interleukin-6, an inflammatory marker. During times of stress, it’s possible to experience an increase in blood pressure and heart rate. This makes your blood vessels work harder than they have to. As your heart pounds at a higher rate, this causes blood vessel damage and failure to put an end to this can increase inflammation.

Supplement With Quercetin & Bromelain

Quercetin is an anti-inflammatory flavonoid that exists in many fruits and vegetables. According to several studies it has the ability to reduce the release of histamine, making it ideal for people who experience allergies. Bromelain is a natural enzyme that exists in pineapples. Not only does it help support digestion, but it also works to enhance immune function and reduce inflammation. It does this by breaking down cellular debris to create healthier lymphatic flow. Together, bromelain and quercetin can help reduce inflammation caused by seasonal allergies. 

Strike A Pose

One study monitored inflammatory levels in women who regularly practiced 75-90 minutes of Hatha yoga twice-weekly. The results indicated that these women had lower levels of interleukin-6 and C-reactive protein, two inflammatory markers. The researchers compared these results to people who were less active and found that more sedentary people had higher levels of inflammatory markers. Another study claimed that yoga works to lower stress levels, which can also help reduce inflammation. 

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When you restore and nourish your gut, you may notice that bloating, brain fog, cramps, skin rashes, and hormonal imbalances go away. All of those symptoms are common when a person experiences leaky gut syndrome, which is more common today than ever before. The digestive system cannot properly process the harsh foods in the Western Diet. Because of this, harmful substances or undigested particles permeate through the intestinal walls and into the bloodstream. That’s not good news, in case anyone was wondering.

What Is Leaky Gut?

When particles enter the bloodstream from your digestive system, the body experiences system-wide inflammation. This triggers an immune response all over the body, and failure to address this can lead to food sensitivities, arthritis, IBS, skin issues, and more. Some people don’t think that this can happen, but research proves otherwise. According to several research studies, leaky gut is responsible for many health conditions outside of those that occur in the gut. The gut and immune system are closely connected and making subtle changes can improve overall bodily health, not just digestion.

A dietary change is the best first step you can take when it comes to repairing the gut. It can take time to help remedy the damage, but it is possible to see results. In addition to changing the diet, though, many supplements and herbs can lend a helping hand. If you have leaky gut syndrome, consider the following supplements to improve overall wellness. 

Quercetin

Quercetin is a plant pigment, also known as a flavonoid, that exists in many plants and foods. It is readily available in onions, buckwheat tea, ginkgo biloba, St. John’s wort, green tea, and American elder. According to research, quercetin works to enhance the function of the intestinal barrier, which can help prevent leakage. It also works to reduce inflammation and boost immune function.

Marshmallow Root

The reason that health experts recommend marshmallow root for people with leaky gut is because it has a high mucilage content. That helps to cover your digestive tract in a protective lining, and it also works to support the gut’s reaction to inflammation. When you combine marshmallow root with ginger, you can help protect yourself against stomach ulcers. Lastly, marshmallow root exhibits an ability to restore the integrity of tight junctions in the intestinal wall.

L-Glutamine

L-glutamine is an essential amino acid that has natural anti-inflammatory properties. Cells that line the intestines use glutamine as fuel to keep them healthy and well. Researchers believe that taking L-glutamine supplements may help repair the intestinal wall and help those with leaky gut. Additionally, glutamine levels drop when people experience too much stress, which can make people with leaky gut vulnerable. That’s another reason to take L-glutamine.

Turmeric

Curcumin, which is the active compound in turmeric, has a proven history of benefitting the body in more ways than one. It exhibits anti-inflammatory, antioxidant, and anti-viral properties. It works to boost memory and reduce inflammation in joints and the gut. Curcumin can also improve the function and lining of the intestinal wall. It works to contract the proteins of the intestinal lining, which ultimately squeezes cells closer together. To help repair leaky gut, it’s best to take 10 grams of turmeric per day.

Probiotics

You can’t go anywhere these days without hearing about probiotics. That is because they are that beneficial for your health. If the bacteria in your gut are not beneficial, you run the risk of intestinal permeability. This makes it impossible to heal from leaky gut. Certain probiotic strains work to improve immune function and assist with balancing hormones. One study found that gut permeability decreased in people who supplemented with probiotics. Probiotics are friendly bacteria that you introduce to your gut. They can help your microbiome thrive! When you purchase probiotics, please do research or ask your health care professional for recommendations. The strains do different things, but you also need diversity to create a healthy microbiome. 

Slippery Elm

One of the great things about slippery elm is that it works to increase mucilage content in the digestive tract. It’s similar to marshmallow root in that regard. It also stimulates nerve endings to boost mucus recreation, which counteracts any excessive acidity that exists in the gut. That’s why many people who develop ulcers benefit from taking this herb. Finally, slippery elm provides essential antioxidants to the gut, making it a great addition to your leaky gut diet.

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The onion is a primary staple in so many kitchens around the world. It is an essential component of the mirepoix, a French flavor base, and diced onions are typically at the core of any stock, soup, or stew because they add texture and aromatic flavor. They are commonplace in many recipes, so people often overlook their incredible health benefits.

What Are Onions?

Onions belong to the Allium genus family, which is a group of flowering plants that includes leeks, chives, shallots, and garlic. Packed with various phytonutrients and flavonoids, onions help boost collagen production, enhance immune function, and increase iron absorption, just to name a few benefits. The most impressive flavonoid in onions is quercetin, which is a powerful antioxidant that has exhibited cancer-fighting properties. It may also help to reduce the risk of cardiovascular disease, Parkinson’s disease, and stroke. Continue reading to see why the onion is one of the healthiest foods to have in your diet.

5 Health Surprising Health Benefits Of Onions

Potential Cancer Protection

According to nutritionists, several servings of onions per week may help to decrease your risk of laryngeal, ovarian, esophageal, and colorectal cancers. The amount of servings you need to eat per week to fight those cancers will depend on which type of cancer you have. Allium vegetables like onions contain powerful antioxidants. In fact, some onions contain over 25 different antioxidants. Red onions contain anthocyanins, and many studies linked them to reduced risk of certain cancers and heart attacks. One study found that people in Italy and Switzerland ate onions and garlic, both of which helped lower the risk of several common cancers. 

Cholesterol Lowering Ability

Due to the inherent antioxidants, onions have the ability to decrease inflammation and reduce cholesterol, which ultimately reduces your risk of heart disease. One study with 54 obese women with polycystic ovarian syndrome (PCOS) found that consuming a lot of raw red onions for eight weeks straight helped reduce LDL (bad) cholesterol levels. Another study monitored 24 women with high cholesterol. The women who drank onion juice daily for eight weeks straight experienced a reduction in total cholesterol, while the women who drank a placebo experienced no cholesterol reduction.

Digestive Helpers

If you want to improve your gut microbiome, you need prebiotics and probiotics. Onions happen to be excellent sources of prebiotics, which are non-digestible fibers that probiotics break down. This helps increase the presence of beneficial gut bacteria, which has been linked to better immune health, reduced inflammation, and improved digestion. Adding onions to your diet can also improve your ability to absorb nutrients through the digestive process. 

Potential Blood Sugar Regulators

For people with diabetes or prediabetes, controlling blood sugar is a constant battle. According to several studies, the sulfur and chromium in onions can help regulate blood sugar by increasing insulin production. A 2014 meta-analysis in the Nutrition journal found that people with type 2 diabetes experienced more normalized liver enzymes and reduced blood sugar after consuming sliced raw onions. Another study examined what happened to 42 diabetes patients after consuming raw red onion. The results indicated that eating 100 grams of raw red onion helped lower blood sugar levels by 40 mg/dl after four hours. 

Antibacterial Properties

As previously mentioned in this article, quercetin is a powerful antioxidant. Many studies show that quercetin extract from onions has the ability to fight numerous bacteria, some of which are very dangerous to your health. One test-tube study found that quercetin extract from yellow onions inhibited the growth of H. Pylori and Methicillin-resistant Staphylococcus aureus (MRSA) bacteria. Another study found that quercetin extract can help inhibit the growth of Vibrio cholerae, a bacterial strain that is a primary concern in developing nations. 

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As many of you know, what you put in your body can have a big influence on your overall health. The same goes for your lungs, because many foods or substances can damage lung tissue or negatively impact their function. If you have an existing lung condition, such as asthma or COPD, or just want to boost overall lung health, the foods in this article are about to come to the rescue.

How Do The Lungs Work?

The lungs are comprised of thousands of branching tubes that end in tiny air sacs, also known as alveoli. There are over 300 million alveoli in your lungs! In terms of space, they could fill up the entire surface area of a tennis court. And these alveoli maximize the exchange of gases because they are thinner than tissue paper. The lungs are quite remarkable and should be cared for like a prized possession, especially since they play a large role in immune health.

We are constantly exposed to various microbes and pollutants on a daily basis. The mucus in the lungs actually capture these microbes and expel them via tiny cilia for us to cough out. It can take much more than avoiding cigarettes to keep the lungs healthy, which is where foods come into play.

How Does Food Affect The Lungs?

A diet that is rich in nutrient-dense foods can benefit all of the body’s systems and organs by providing antioxidant protection. Specific nutrients assist with healthy breathing, and some can even help reduce symptoms of respiratory conditions. The food you eat produces carbon dioxide, which is a waste product that is expelled through exhaling. Different foods produce different amounts of carbon dioxide. Reports have shown that a low-carb diet that is rich in healthy fats can assist with healthier breathing. A diet rich in unhealthy fats (think saturated fats and trans fats found in processed foods and meats) has been linked to an increased risk of lung cancer. Finally, higher consumption of fruits and vegetables has exhibited healthier lung function. Eat the following foods to help you breathe easy.

Garlic

Garlic contains powerful antioxidant and anti-inflammatory properties that work to combat oxidative stress in the lungs and the rest of the body. One study found that consuming raw garlic at least twice a week led to a decreased risk of developing lung cancer over time.

Green Tea

Many people love green tea because of its high antioxidant content that includes quercetin, which acts like a natural antihistamine. By slowing the release of histamines, quercetin helps to reduce inflammation and protect the lungs from any irritants. Green tea is also rich in the antioxidant flavanol known as epigallocatechin-3-gallate (EGCG), which has been known to benefit the cardiovascular system and have anti-cancer properties.

Water

Water is life, people! There’s no reason to omit water from your diet because filtered water works to keep blood flowing to and from the lungs. Water helps to hydrate the lungs and keep mucus flowing. As we mentioned earlier in the article, mucus helps trap microbes, toxins, and other pollutants and move them out via cilia. When you don’t drink enough water, the lungs have to work harder and may not be as effective. Click here if you need help drinking more water.

Ginger

Known for soothing a sore throat, ginger is a powerful spice that has been extensively studied for its myriad medicinal properties. When it comes to lung health, ginger has been known to help decrease lung damage and protect against inflammation in the lungs. Preliminary animal studies revealed that ginger extract prevented DNA and tissue damage in the lungs caused by alcohol.

Mushrooms

Part of maintaining a healthy immune system is getting a sufficient amount of vitamin D. Nutritionists have explained that low vitamin D levels are associated with increased childhood asthma, whereas healthy vitamin D levels help reduce asthma attacks. Obviously, one of the best ways to increase vitamin D intake is by absorbing sunshine, but mushrooms can help you up your vitamin D levels as well. Mushrooms, especially ones that were exposed to a lot of sunlight, are some of the best natural sources of vitamin D. Aim to eat maitake and Portobello mushrooms.

Turmeric

Turmeric is praised for its ability to help reduce inflammation, and this is largely attributed to curcumin, the active ingredient. Curcumin can help relieve chest tightness and inflammation, both of which are associated with asthma. One study followed 77 participants with mild or moderate asthma. They took curcumin capsules for 30 days, and the results found that they had reduced obstructions in airways.

Leafy Greens

One of the best ways to encourage healthier lungs is by protecting them from inflammation and infection. Leafy greens like spinach, kale, arugula, chard, collards, and romaine lettuce are rich in anti-inflammatory properties and chlorophyll, which helps to support blood flow to the lungs. Additionally, leafy greens contain carotenoids like lutein and zeaxanthin, which help remove potentially harmful free radicals from the body.

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If you have been to the grocery store recently, you may have noticed some beautiful golden cherries with a red blush; these are known as Rainier cherries. It is fitting that National Rainier Cherry Day lands in July because it is right in the middle of stone fruit season (plums, peaches, apricots, and nectarines). July is also the peak harvest season for Rainier cherry growers in Washington State.

Let’s Take A Look At Why You Should Eat Cherries

They Help Decrease Inflammation

Cherries contain anthocyanins, which are typically found in purple or red fruits like blueberries or raspberries, but cherries have higher levels. Anthocyanins have anti-inflammatory and antioxidant properties that work to decrease joint inflammation or ease the stiffness that is commonly associated with arthritis.

Sour Cherries Contain Vitamin A

Cherries are rich in vitamin A, which gets converted into beta-carotene in the body. Vitamin A can help support healthy vision, keep the eyes lubricated, and help the immune system fight off bacteria and infection.

They Help Lower Blood Pressure

Containing a healthy amount of quercetin, a flavonoid that helps to relax blood vessels, cherries can help lower blood pressure. Recent studies have shown that the addition of quercetin to one’s diet resulted in reduced blood pressure levels.

What Makes Rainier Cherries Different?

Harold Fogle, a researcher at Washington State University, crossbred Bing and Van cherry varieties in 1952 to create the Rainier cherry. The very sweet cherry is named after Mount Rainier in Washington, and growers began planting them upon approval for commercial production in 1960. They have since become extremely popular and are considered premium cherries, due to their superior taste.

Birds eat roughly one-third of the cherries every growing season. Growers typically put nets around the orchards or use windscreens to protect the cherries. Rainier cherries are also extremely susceptible to bruising, due to their delicate skin, which is why they are handpicked and are placed into small bags to minimize contact.

Get a large bag of Rainier cherries today and enjoy them for the rest of the season before they are gone!

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The changing of seasons brings new seasonal produce. Summer produce items are some of our favorite produce items out there. Stone fruits (apricots, plums, peaches, and nectarines) are the best during the summer because they are so plentiful. There are also a lot of other fruits and vegetables you should buy on your grocery runs. You can even head to the farmers markets for the freshest varieties. Check out the best summer produce items below.

Apricots

Apricots have been shown to improve heart health, strengthen bones, improve metabolism, and treat anemia. They are rich in fiber and are, therefore, good for smooth bowel movements. The impressive health benefits of apricots are due to the high vitamin content, including vitamins A, C, K, E, and niacin. Apricots are also rich in potassium, copper manganese, magnesium, and phosphorous.

Cantaloupe

Cantaloupe is a rich source of vitamin A, vitamin C, potassium, folate, and the micronutrients copper, iron, and zinc. This summertime melon is naturally low in sodium and contains some dietary fiber and calcium.

Cherries

Cherries possess an anti-cancer compound, called ellagic acid, and are high in vitamins A and C. They also contain biotin, potassium and have antibacterial, antioxidant, anti-cancer, and anti-inflammatory properties. Also, eating cherries may help boost melatonin levels in your body, which can improve sleep quality.

Figs

Figs contain a plethora of beneficial nutrients, such as vitamin A, vitamin B1, vitamin B2, phosphorous, manganese, sodium, potassium, and chlorine. These fruits exhibited an ability to lower cholesterol, control diabetes, strengthen bones, and they are quite useful in treating various respiratory disorders like whooping cough and asthma. They also work to combat indigestion.

Cucumbers

Cucumbers contain vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, vitamin C, Calcium, iron, magnesium, phosphorus, potassium and zinc. Who needs a multivitamin? Plus, they help to keep you hydrated because they are more than 90% water.

Watermelon

Watermelons have antibacterial and anti-cancer properties, vitamins A and C, iron, and potassium. Watermelon has been shown to reduce inflammation, improve digestion, and improve athletic performance. Watermelon also contains lycopene, which may benefit bone and heart health.

Celery

A great low calorie food, celery also makes a great juice ingredient that goes well with both fruits and other vegetables. The high levels of silicon in celery are beneficial for joints, bones, arteries, and connective tissues. Experts say that chomping on a stalk of celery is just as good for your teeth as brushing them. Who knew!

Onions

Onions contain a naturally occurring chemical, which has been found to promote bone health and reduce the risk of osteoporosis. They also contain high levels of quercetin, an antioxidant that helps lessen free radical damage. Red onions can also help to lower blood sugar levels, due to their trace amounts of quercetin.

Summer Squash

Squash is an important source of many nutrients, including vitamin C, magnesium, and other antioxidant compounds. These vitamins and minerals are important antioxidant components, which help to neutralize free radicals throughout the body. Squash has been shown to boost the immune system and improve lung and heart health. It is also a good source of B-vitamins, which are essential for regulating metabolic activity.

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