Whether you asked for a beet recipe or not, we are here to provide an excellent one! Beets can be quite daunting, from the flavor to their ability to stain anything, including your fingers. How do you get past their earthy flavor? That is the simple part: you pair them with sweeter ingredients. In fact, one of the most classic juice combinations is the ABC, or CAB, depending on how you choose to arrange your letters. That is the combination of apples, beets, and carrots. Together, those three ingredients create a beautifully balanced juice.

This recipe is similar, but it calls for strawberries, which bring a lively, sweetly tart flavor to the party. Plus, strawberries provide lots of vitamin C and beneficial antioxidant compounds. In addition to being low in calories and carbs, they also contain fiber and potassium. Beets are also rich in vitamin C, fiber, and potassium, but they are also rich in dietary nitrates, which the body converts to nitric oxide. Nitric oxide is a vasodilator, which helps widen blood vessels, a process that could potentially reduce blood pressure and improve blood flow to muscles. The latter effect would primarily be beneficial for exercise performance and cardiovascular health.

Don’t worry, we did not forget about the carrots. These powerful orange root veggies provide lots of vitamin A, which has been linked to benefitting eye and skin health. Other studies confirm that vitamin A may aid digestion and offer protection against certain types of cancer. Now, what are you waiting for? Let’s make the smoothie and enjoy some deliciousness and beneficial nutrients!

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During the summer months, melons are the freshest they will ever be, no matter if it is a watermelon, cantaloupe, or honeydew. The honeydew, and other melons, have a rich water content, aiding your hydration efforts during those hot summer days. Most melons are over 90% water and in the case of honeydew, it also offers iron, calcium, zinc, copper, selenium, manganese, fiber, vitamin A, lutein, folate, and beneficial fatty acids.

Honeydew isn’t the only hydrating ingredient in this smooth. Cucumber also brings with it a boatload of water and other integral nutrients that contribute to healthy bodily function. It provides vitamin K, vitamin C, and other antioxidant compounds. The chia seeds offer beneficial omega-3 fatty acids that work to enhance brain, gut, and heart health. We don’t just want to bore you with a long list of nutritional benefits, though. Ultimately, this smoothie is about the incredibly refreshing flavor!

Because this smoothie contains honeydew and banana, you probably do not need to add the maple syrup. That is entirely up to you, but consider omitting it first, taste the smoothie, and add the maple syrup if you really crave a sweeter flavor profile. The spinach is also optional, but adds more nutrients. You don’t have to worry about that leafy green ruining the flavor of the smoothie at all. You can’t even taste it! As long as you have a sweet and scrumptious honeydew, that’ll be the primary flavor you taste when you enjoy this smoothie.

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With a limited season of availability, apricots should be on your summer grocery list. They are known for their distinctive orange color and signature sweetly tart flavor. They also boast an extensive list of health benefits, making them more than just a scrumptious summer snack. Health experts consider apricots to be a nutrient-dense food with lots of fiber, vitamin A, and vitamin C. Some studies indicate that they may help reduce inflammation and even treat dry eyes. We will explore many of their benefits in this article. 

What Are Apricots?

An apricot is an edible fruit that comes from the apricot tree. Apricots belong to the stone fruit family, which includes peaches, nectarines, plums, cherries, and almonds. The belief is that they are either native to China or Japan, or Armenia, but now they are cultivated worldwide. Regardless of the tree’s origins, apricots have been a staple in many cultures for hundreds of years. Egyptians, for example, used apricots to make a traditional juice, while English settlers used apricot oil in the 17th century as a way to reduce inflammation. 

Nutrition

Raw apricots are low in calories but high in fiber, vitamin C, vitamin A, potassium, and other important micronutrients. Most of the calories come from carbs, not protein or fat. A one cup serving or raw apricots exhibits the following nutritional profile:

• 74.4 calories
• 17.2 carbohydrates 
• 0.6 grams (g) of fat
• 14.3 g of sugar
• 3.1 g of fiber
• 2.2 g of protein
• 15.5 milligrams (mg) of vitamin C
• 401 mg of potassium
• 15.5 mg of manganese
• 0.6 mg of iron
• 35.6 mg of phosphorus
• 0.9 mg of niacin
• 1.4 mg of vitamin E
• 149 micrograms (mcg) of vitamin A
• 5.1 mcg of vitamin K

Promotes Eye Health

As an excellent source of vitamin A, apricots are beneficial for eye health. In fact, a deficiency in vitamin A can result in dry eyes, vision loss, and night blindness. Apricots are also rich sources of beta-carotene, which the body converts into vitamin A. Additionally, they contain zeaxanthin and lutein, two carotenoids that support macular function and protect against oxidative retinal damage, which is a long-winded way of saying apricots do wonders for the eyes.

Enhances Hydration Efforts

Apricots are naturally rich in water (about 85%), meaning they may help maintain fluid balance in the body. They also contain a lot of potassium, an integral electrolyte that supports hydration by regulating fluid levels in the and out of cells. That makes apricots a great snack for warm weather and for people with active lifestyles. 

Rich In Antioxidants

Apricots provide a long list of micronutrients, but they also exhibit impressive antioxidant activity. These are plant compounds that protect against free radicals and damage to cells. It’s possible that the reduction of free radicals can reduce the risk of certain conditions, including heart disease and certain cancers. Apricots contain a lot of carotenoids, which give the fruit its signature orange hue. One study found that apricots are especially rich in beta-carotene, gamma-carotene, and beta-cryptoxanthin.

Supports Regularity

Fiber moves through the body without being digested, adding bulk to stool and preventing constipation. One analysis looked at research that showed how increasing fiber intake was able to increase stool frequency in patients with constipation. Sweet apricot seeds are actually sold as snack foods and can supply more fiber than the fruit itself. A quarter-cup serving contains five grams of fiber, which meets up to 20% of the recommended daily intake for fiber. 

May Reduce Blood Pressure

As we mentioned earlier, apricots provide a lot of potassium, a key electrolyte and mineral that helps regulate blood pressure. It does this by balancing sodium levels in the body. According to research, adding more potassium-rich foods to your diet may reduce the risk of hypertension and support cardiovascular health. A higher potassium-to-sodium ratio in your diet helps relax blood vessels, which ultimately reduces the strain on the cardiovascular system. 

May Relieve Menopausal Symptoms

Due to the fact that apricots contain phytoestrogens, apricots may help relieve menopausal symptoms. Phytoestrogens are compounds that support hormone balance and reduce hot flashes and mood swings. The potassium and iron in apricots may also ease certain symptoms of menopause. Plus, the antioxidant properties may also support hormonal balance and inflammation reduction, potentially helping with mood swings and hot flashes in menopausal women.

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As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables. These produce items are in their prime, and eating seasonally means that you are tasting the freshest items with the most nutrients. Not to mention, these produce items are often at the best prices. 

August is a great time to find fruits and vegetables that may not be in season for much longer. Get your hands on them while the gettin’s good for the final month of summer. You can enjoy crisp vegetables, juicy melons, and a variety of stone fruit. Incorporating seasonal produce items into your diet can not only enhance your meals, but also boost your health. What’s in season during August? Continue reading to learn about a variety of August’s best fruits and vegetables. 

August Fruits That Are In Season

Peaches

Nothing quite like a juicy, refreshing peach on a hot summer day. You can always differentiate a peach from a nectarine because the skin is slightly fuzzy. They come in yellow and white varieties and boast high amounts of vitamins A & C, fiber, antioxidants, and other plant compounds that support digestion and boost immune function. Eat them raw or add them to salads, smoothies, desserts, and more. 

Berries

Blackberries, raspberries, blueberries, and strawberries are low-carb fruits that burst with intense flavor and nutrients. All berries are naturally rich in vitamin C and antioxidants, but they also offer vitamin K and fiber. Many research studies confirm that berries contain plant compounds that support brain health and aid inflammation reduction. Enjoy berries in their raw form, or add them to salads, jams, sauces, dressings, or yogurt. 

Mango

Take a trip to the tropics when you indulge in mangos this summer. Packed with lots of antioxidants, fiber, and vitamins A & C, mangos may help support eye health and immune function. Mango is a great fruit to enjoy on its own, but spice things up by seasoning it with some chili powder and lime juice. You can also add mango to smoothies, salads, salsas, chutneys, and desserts. 

Kiwi

Coming in golden and green varieties, kiwis are small fruits that exhibit a slightly sweet and tart flavor. The green kiwis are a bit more sour than the golden ones. They exhibit an impressive vitamin C content, but also offer fiber, antioxidants, vitamin E, and other nutrients that work to enhance immune and digestive function. Slice and enjoy raw, or add to fruit salads, smoothies, and desserts. 

Papaya

With a sweet flavor and soft orange flesh, papaya is a beautiful fruit to enjoy this summer. If you can, get your hands on a Hawaiian papaya, as that type is much sweeter and more flavorful than the larger ones from Mexico. Papayas are naturally rich in vitamins A & C, in addition to papain, a powerful enzyme that benefits gut health. Eat papaya raw with a spoon (just remove the seeds), or add to desserts, puddings, smoothies, salads, and more. 

August Vegetables That Are In Season

Bell Peppers

Did you know that bell peppers contain more vitamin C than oranges? These green, yellow, orange, and red peppers are sweet summer veggies that offer impressive antioxidants, fiber, and vitamins A & C. Studies confirm that they help sustain eye health and enhance immune function. Enjoy them in salads, in stir-fry dishes, on sandwiches, roasted, or grilled. 

Green Beans

Tender, crisp, and highly refreshing with a subtly sweet flavor, green beans provide a lot of fiber, antioxidants, vitamins, and minerals. Green beans have been known to boost eye health and enhance the digestive process. You can add them to salads, enjoy them as a snack, or steam, sauté, air-fry, or grill these nutritious summer veggies. 

Okra

One of the things that people dislike about okra is the slimy texture. That is also why people bread and fry this vegetable, which unfortunately makes it unhealthy. Make okra healthier by grilling it or sautéing it with a little olive oil, onion, and garlic. It is naturally rich in vitamins C & K, antioxidants, fiber, and other plant compounds that aid heart function. 

Spinach

Spinach is one of the most easily accessible leafy greens. Although you can typically find it in grocery stores year round, it is a summer vegetable. It has a mild, subtly sweet flavor and is rich in iron, magnesium, folate, vitamins A, C, & K, and valuable antioxidants. Some studies indicate that spinach offers anti-inflammatory properties and may protect eye health. Consume it raw in salads or smoothies, or sauté or steam spinach. You can even add it to soups or casseroles. 

Tomatoes

Although technically a fruit, tomatoes are typically associated with and used like vegetables. They come in various sizes, colors, and shapes, especially if you get heirloom varieties, which offer the best flavor. Tomatoes are naturally rich in lycopene, a powerful antioxidant that benefits heart health and may reduce the risk of certain cancers. Enjoy tomatoes on sandwiches, in salads, soups, sauces, and roasted dishes, or snack on cherry tomatoes.

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It is no secret that we love to create recipes that utilize seasonal produce items. The summer sun is shining, which means a plethora of new produce items should be showing up in your local grocery store. Among those items, you should see an array of melons, including watermelon, cantaloupe, honeydew, and maybe other varieties, depending on your location. Although not technically a melon, cucumber is another popular summer fruit. Believe it or not, cucumber belongs to the same plant family, Cucurbitaceae, as watermelon.

When you make beverages with naturally sweet ingredients, such as the cantaloupe, you do not need to add extra sweeteners, such as maple syrup or raw agave nectar. Cantaloupe is not only sweet and delicious, but it is also rich in a variety of nutrients and health properties. Like apricots, grapefruit, oranges, peaches, tangerines and mangos, cantaloupe is a great source of beta-carotene. This valuable carotenoid gives cantaloupe its orange color, but it also converts to vitamin A in the body, where it is used to fight free radicals and benefit eye health, immune function, and support red blood cells.

Although cantaloupe provides great nutrition and sweetness for this refreshing beverage, we cannot ignore the cucumber. Like cantaloupe, cucumber is a wonderfully hydrating fruit that helps enhance immune function due to its vitamin C content. Some test-tube and animal studies indicate that cucumbers may help regulate blood sugar levels. In a 2016 test-tube study, for example, cucumbers were effective at reducing oxidative stress and preventing diabetes related complications. More research is still necessary on this matter, though. What does not require more research is the deliciousness of this refreshing summer beverage!

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Snack enthusiasts: this one is for you! This is less so a recipe and more so a tutorial on how to properly dehydrate mangos for healthy snacking. If you have been on the hunt for a super tasty raw vegan snack, you clicked on the right recipe. We’re going to dive deep into the world of dehydrated mangos. Trust us when we tell you that they are soft, chewy snacks that’ll hook your taste buds after the first bite. Plus, you only use mango, so you don’t have to worry about processed ingredients or preservatives that are typically in dried mangos that you find in grocery stores.

Why are mangos perfect for your snacking needs? First off, mangos offer a ton of vitamins, especially vitamin A and C, both of which encourage healthy immune function. They also help improve the appearance of the skin, assisting with collagen production. Mangos also contain a lot of fiber, which benefits digestion and can help keep you feeling full longer. That makes these dried mangos perfect for combatting those mid-afternoon cravings! We cannot forget about the antioxidant properties, which work to combat oxidative stress, a process that ultimately lowers the risk of chronic diseases.

Do yourself a favor and make this recipe…like yesterday. Grab some fresh mangos and get started on dehydrating. Just keep in mind that this recipe, like most dehydrator recipes, takes a bit of time. You may need to dehydrate the mangos for 12-14 hours. Just remember that the thinner your mango slices are, the quicker they will dry out. Happy dehydrating and snacking!

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Beauty is a very personal thing. You most likely have a tried-and-true skin care regimen, with a selection of cosmetics that are beneficial to your skin. Is mango butter one of those products? What even is mango butter, and how can it benefit your skin? We cover all of that and more in this article. 

What Is The Deal With Mango Butter?

Made with the oil from mango seeds, mango butter is a topical cream that may help protect against sun damage and even out skin tone. It may also soften the skin and clear up stretch marks. Because it is generally non-comedogenic, it is free of compounds that are known to irritate the skin. If you experience acne, however, avoid using mango butter on the face. Mango butter is also skin-friendly, containing several vitamins known to benefit and moisturize dry skin. 

Helps With Skin Repair 

The nutrients in mango butter, which include vitamins C and E, can help encourage skin repair and protection. One study found that a foot cream made with mango butter was able to completely repair worn and cracked skin in human feet. Study authors noted that mango butter worked effectively as an emollient, providing optimal skin protection and moisture. Vitamin C is also necessary for collagen synthesis and vitamin E balances out vitamin C. One study found that vitamin E increased vitamin C’s efficacy eightfold! Additionally, vitamin C regenerates vitamin E after the latter scavenges for free radicals, a step that further reduces oxidative stress. 

Does Not Clog Pores

Working as an emollient to provide a protective barrier on the skin, mango butter does not, in fact, clog your pores. Researchers note that mango butter melts into a light oil that does not leave your skin feeling greasy. As we mentioned earlier, mango butter is considered non-comedogenic, so it is great for all skin types. It also has a mild, some might say undetected, smell, so people who are sensitive to aromas may prefer it to other scented butters. 

Moisturizes The Skin

Mango butter is naturally rich in essential fatty acids, which give it the occlusive and emollient properties. It is a common ingredient in thick body creams and moisturizers to help enhance the moisture content in the skin. On its own, mango butter has a semi-solid consistency, but it melts into a rich oil once you apply it on the skin. With a lighter texture than many other vegetable oils or seed butters, mango butter does not leave the skin feeling greasy. It can actually help hydrate both the skin and hair, providing a protective barrier to prevent environmental pollutants from entering the pores. 

Plumps Up The Skin

Because mango butter is rich in vitamin C, it may help the skin look tighter and plumper. Researchers note that mango butter promotes a firmer appearance on the skin, which is why it is featured in a lot of anti-aging skin care products. Vitamin A, another nutrient in mango butter, encourages a more glowing look, helping your skin look revitalized. Vitamin A also works to reduce the appearance of fine lines and wrinkles, increasing the overall youthful look. 

Helps Eliminate Dry Or Itchy Skin

Mango butter can be helpful in preventing itchiness and inflammation caused by dry skin. It is a natural source of triglycerides (a form of glycerin), and these fatty acids work as emollients to soften and hydrate the skin. Additionally, mango butter produces salicylic acid when it comes in contact with oxygen. Salicylic acid is a great exfoliating agent that softens keratin, the skin’s most prevalent protein. That helps remove the top layer of the skin that has become dry, scaly, and itchy. Mango butter is commonly used to treat symptoms of eczema for that reason!

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It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

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The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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