Raw vegan cheese recipes typically cashews or almonds, but not this one. This raw substitute for parmesan cheese is made with raw sunflower seeds, nutritional yeast and sea salt. Nutritional yeast is a constant in most vegan or raw vegan cheese recipes because it provides that classic cheesy flavor. As a product, nutritional yeast comes in the form of flakes, granules, or a powder. Most nutritional yeast that you find in grocery stores is fortified with high levels of many vitamins, including vitamin B6, riboflavin, thiamin, folate, and vitamin B12. So not only does it impart a cheesy flavor, but it also supplies you with valuable nutrients that can be difficult to obtain on a raw vegan diet.

To be fair, this raw vegan parmesan recipe does not taste like regular parmesan cheese. It does enhance the flavors of dishes that would normally benefit from parmesan cheese, though. Consider adding it on raw zucchini noodle recipes, in homemade raw pesto recipes, or even as a salad topper. How you use this parmesan is entirely up to you, but it is highly versatile and easy to make in a food processor or high-speed blender. Just make sure that you do not over-blend the sunflower seeds until they become a puree. You want this parmesan cheese to have some texture.

A few tips for blending: have your food processor or blender on pulse setting. Pulse for a few seconds at a time or else you will end up with some savory sunflower seed butter if you don’t. To prevent this, stop blending and give it a mix as soon as you see the mixture start to clump. Once it reaches a nice finely ground consistency, you are finished and can pour it into a jar for storage.

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If you have ever experienced nausea, you know it feels like your stomach is spinning around and ready to send back and out whatever you ingest. No matter if it stems from indigestion, motion, surgery, gas, or chemotherapy, nausea is something that everyone experiences at some point. That is not very consoling, especially when it happens to you. Fortunately, there are several herbs (peppermint and ginger) that may help relieve nausea symptoms. 

Research notes that ginger and peppermint are two common natural remedies for nausea relief. Both can help relieve nausea, but they work in different ways. This article aims to identify when to use peppermint and when to use ginger for nausea relief. 

Ginger Is Usually Better For Nausea Relief

Both ginger and peppermint help to relieve nausea, but ginger has more research supporting its use. Studies confirm that ginger can effectively reduce nausea that results from motion sickness, surgery, and chemotherapy. Peppermint can be helpful, but lends itself more to nausea related to indigestion or bloating. Newer research found that peppermint oil may be able to reduce post-surgery nausea, or nausea during chemotherapy, but research is currently limited. 

How Does Ginger Help Relieve Nausea?

Researchers do not fully understand ginger’s role in nausea relief. Ginger contains active compounds, including shogaols and gingerols, that may help relieve nausea by: 

• Reducing inflammation in the digestive tract
• Improving gastric motility (how quickly food moves through the stomach)
• Working to block receptors that send nausea signals from the gut to the brain

There is extensive research on ginger and its ability to relieve nausea and vomiting during pregnancy. According to research, ginger is more effective than placebo for nausea that results from pregnancy. It may also perform a little better than vitamin B6, although the difference is very small. Ginger may also help relieve nausea related to motion sickness and chemotherapy. One review of studies in people with breast cancer found that while ginger may relieve nausea, it doesn’t really reduce the frequency of vomiting. Another study found ginger capsules to be effective at reducing nausea and vomiting after surgery.

Interested in trying ginger for nausea relief? It is available as ginger tea, ginger capsules/tablets, chewable ginger candies, and fresh or dried ginger. There are no official recommendations about proper dosage. Most studies typically use doses of 500 to 1,500 milligrams (mg) per day. Most adults may tolerate up to 4,000 mg of ginger per day, but you don’t need to eat that much. 

How Does Peppermint Help With Nausea?

The research on peppermint for nausea relief is more limited than ginger. Existing research focuses on peppermint’s ability to help relieve digestive-related symptoms. Menthol and menthone, two compounds in peppermint, exhibit antispasmodic effects on the digestive tract. That process may help relax the muscles of the stomach and intestines, which alleviate nausea that results from gas, bloating, or cramping. Peppermint may help by:

• Reducing feelings of bloating or fullness
• Providing a calming, cooling sensory effect
• Soothing muscles in the digestive tract
• Helping to block serotonin-related signals in the gut that trigger vomiting and nausea

A recent review observed the effects of inhaling peppermint oil’s aroma for postoperative nausea, in pregnancy, and during chemotherapy. Researchers noticed small improvements in nausea across all three groups, but the studies were small and used peppermint in different ways. However, another study found both ginger and peppermint essential oils to be effective at relieving nausea post-surgery. 

When One May Work Better Than The Other

As we’ve discussed, both ginger and peppermint can help ease nausea symptoms, but one may work better depending on the situation. Consider the following:

• Peppermint may be more helpful when nausea stems from gas, indigestion, or bloating.
• Ginger may work better for motion sickness, pregnancy-related nausea, and medication-related nausea.
• Peppermint’s cooling flavor may feel soothing if you are sensitive to strong flavors or smells.
• Ginger’s spicy, warming taste may be too strong for some people, especially when they are nauseous.
• Some people tolerate peppermint better, especially if ginger causes an upset stomach or heartburn.
• A lot of people find that ginger works better and has a long-lasting effect for nausea relief.

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When the weather gets warmer, we have to bust out the refreshing recipes. Nothing quite like adding a little zest to your life with some spicy and sweet flavor combinations. That’s exactly what this pineapple jicama and cucumber salad is! If you are familiar with Mexican fruit vendors, you’ll understand this recipe perfectly. Typically, the vendor slices up a variety of fruits, such as papaya, melon, pineapple, jicama, cucumber, mango, and more, and places it in a cup or plate. Anyone can prepare a bowl of fruit, but the toppings make the recipe. The fruit is dressed with lime juice, a chili lime seasoning (typically Tajin), and Chamoy, which is a salty sweet condiment that has a touch of spice.

Now, both Chamoy and Tajin are not the healthiest of ingredients, so you somewhat negate the health benefits of the fruits you eat by drowning them in both of these. The good news is that you can make a healthier rendition of a fruit cart staple. You can use chili powder, lime juice, fresh orange juice, and a hint of agave to flavor your already sweet and delicious fruit. But why add the jicama? Well, jicama is a tuber that exhibits a crisp, crunchy texture and mildly nutty flavor. It is a fun way to get fiber, vitamin C, vitamin B6, and inulin, a prebiotic fiber that supports healthy digestion. Plus, jicama offers an assortment of antioxidant compounds that may help prevent cell damage and oxidative stress!

What if you are not a fan of spice? You can opt out of the chili powder entirely, or you can choose to reduce the amount and increase as you get more comfortable with the spice level. With the addition of two citrus juices and agave, though, your palate should be just fine!

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Bananas are some of the most readily available and relatively inexpensive fruits. You can commonly see them hanging from the top of a kitchen fruit basket in most homes. Bananas happen to be an excellent choice if you want to include more potassium, vitamin C, vitamin B6, magnesium, and various antioxidants and polyphenols. This article aims to cover some of the many health benefits of bananas. 

Nutritional Profile

Bananas offer a fair amount of fiber, water, antioxidants, and complex carbohydrates, but they are low in protein and fat. One medium banana offers the following nutrients:

• Calories: 112
• Protein: 1 gram (g)
• Fat: 0.4 g
• Fiber: 3 g
• Carbs: 29 g
• Riboflavin: 7% of the daily value (DV)
• Niacin: 5% of the DV
• Vitamin C: 12% of the DV
• Potassium: 10% of the DV
• Folate: 6% of the DV
• Magnesium: 8% of the DV
• Copper: 11% of the DV

May Support Heart Health

Because one banana offers 10% of the DV of potassium, enjoying a banana day may help regulate blood pressure levels. Potassium is a vital nutrient for blood pressure management. In fact, a potassium-rich diet can help lower the risk of hypertension. A 2021 study found that people who consumed more than 3,000 milligrams (mg) of potassium per day had a 25% lower risk of cardiovascular disease than those who did not consume potassium. Bananas also contain magnesium, which is a mineral involved with heart health management. 

May Improve Kidney Health

Although potassium is vital for blood pressure regulation, it also plays a role in kidney function. A study from 2019 included more than 5,000 people with early stage chronic kidney disease. Study authors linked the consumption of potassium to lower blood pressure and a slower progression of kidney disease. That said, some people who have late-stage kidney disease or those on dialysis need to restrict their potassium intake. If you fall into either of those categories, consult your healthcare professional before you increase your potassium intake. 

Rich In Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin that is necessary for normal brain development and keeping the nervous and immune systems healthy. The vitamin B6 from bananas is easily absorbed by the body and can help with:

• The production of red blood cells
• Metabolizing amino acids
• The removal of unwanted chemicals from the liver and kidneys
• Metabolizing carbohydrates and fats for energy
• Maintaining healthy nervous system function 
• Benefitting fetal development in the womb (for pregnant women)

May Improve Blood Sugar Levels

Bananas contain soluble fiber, which dissolves into a liquid to form a gel during the digestive process. Unripe, or green, bananas also contain resistant starch, a type of fiber that the body does not digest. Together, resistant starch and soluble fiber can help regulate blood sugar levels after meals. Additionally, they may help regulate your appetite by slowing the rate at which the stomach empties. Even though bananas have a higher carb count, they may not cause blood sugar spikes in people with diabetes. A 2021 study noted that the glycemic index of bananas is 47 (low) and the glycemic load is 7 (low). 

Respectable Source Of Vitamin C

It’s not common to associate bananas with vitamin C, but a medium-sized banana provides 10% of the DV. Just keep in mind that a banana doesn’t offer the same amount of vitamin C as a kiwi, guava, or bell pepper, all of which offer an impressive amount. Vitamin C can help with:

• Better absorption of iron
• Protecting the body against cell and tissue damage
• Collagen production, which is an essential protein necessary for optimal skin and bone health
• Supporting serotonin production, which has an affect on sleep cycle, overall mood, and the ability to deal with stress and pain

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Five ingredients…that is all you need to make your next favorite smoothie. It’s beautiful when a recipe such as this comes together and tastes better and better with every sip. Adding nut butter to your smoothie can be a real game changer, especially if you are cleansing. Not only does it add healthy fat and protein, but it also adds a nutty flavor that gives your palate a break from fruits and vegetables. It’s that new guest at the party that is a hit with everyone!

The banana is a classic smoothie ingredient, but we feel that it gets used without much thought. It’s as though people add bananas to smoothies just because. It’s an easy ingredient to incorporate into a smoothie, with the added benefit of making a smoothie creamier and naturally sweet. Bananas happen to be great sources of vitamin B6, vitamin C, fiber, manganese, potassium, and magnesium. The vitamin B6 is easily absorbed by the body, and one banana can provide nearly 25% of your recommended daily intake. Vitamin B6 help the body metabolize carbohydrates, fats, and amino acids, and helps maintain a healthy nervous system.

That means that the banana can help your body metabolize the fats and protein from almond butter and use them for energy efficiently. Additionally, the dietary fiber in both banana and almond butter can help keep you full for longer. That’s why we encourage you to make this smoothie for breakfast. You may just avoid unnecessary snacking before you eat lunch! 

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Chronic fatigue syndrome (CFS) is a serious condition that can impact various systems in the body. As a long-term illness, CFS can put a strain on daily activities and can occasionally confine people to their beds. It can also affect relationships with friends and family, especially if it goes undiagnosed or untreated. 

According to an Institute of Medicine report, roughly 836,000 Americans suffer from CFS, which health experts deem a debilitating illness. It manifests with a lack of energy and motivation, and women are two to four times more likely than men to develop the condition. 

What Is Chronic Fatigue Syndrome?

Chronic fatigue syndrome (CFS), also referred to as myalgic encephalomyelitis is characterized by extreme fatigue that lasts for more than six months. This type of fatigue is not usually the explanation of an underlying condition; rather, it is the condition, which is the problem. One of the disease’s primary challenges is the fact that it is very difficult to diagnose with lab tests. Some health experts believe that it is closely related to adrenal fatigue or system-wide inflammation. 

CFS can worsen after engaging in certain activities that require physical or mental energy. Symptoms can range from mild to severe and can appear or disappear without warning. To properly diagnose the condition, doctors have to rule out potential underlying diseases or conditions. If untreated, CFS can decrease memory, concentration, and overall stamina. Fortunately, there are things you can do to help naturally overcome the condition. In fact, various studies indicate that acupuncture, magnesium, meditation, and other natural treatments show promise as treatment options. We will detail these options below. 

Increase Your Vitamin B Intake

One study in the Journal of Royal Society of Medicine noted a direct link between lower vitamin B levels and CFS. The study focused on thiamine, vitamin B6, and riboflavin, and researchers believe that B6 (pyridoxine) is very important. Vitamin B6 is in both plant- and animal-based foods, including bananas, sweet potatoes, hazelnuts, cooked spinach, garlic, grass-fed/grass-finished beef, tuna, and salmon. It works to encourage a healthy immune system and may prevent or even relieve fatigue. B6 also supports T-cell functioning, allowing your immune system to fight infections more efficiently.

Methylation is the term given to the bodily process where methyl compounds are used in critical functions in the body. These functions include immune function, energy production, nerve function, detoxification, inflammation, mood, and DNA. Methylation requires vitamin B6, vitamin B12, and folate, so that the body can function at a cellular level. If you are vitamin B12 deficient, the methylation process is impaired and can cause numerous problems that contribute to CFS. Roughly 40% of Americans have B12 deficiency, and many symptoms mirror those of CFS. For these reasons, increasing your intake of B vitamins may help treat CFS symptoms, improving mood, supporting metabolic function, and more. 

Try to Rest And Relax

Your drive to do things when you have CFS can be very low because the condition debilitates mental and physical function. Ironically enough, suffering from persistent exhaustion can take quite a toll on the body and psyche, but it primarily causes stress. In order to rest and relax, you have to do more than just sleep and lounge on the couch. First off, fight stress and anxiety with exercise, even if it is difficult to do so with CFS. Research shows that high-intensity workouts help improve mental clarity, fight depression, and reduce stress in people with CFS. Another study recommended that people with CFS perform aerobic activities for five to 15 minutes daily to help diminish stress. It is also wise to unplug from technology, reducing time in front of computers, tablets, phones, and laptops, especially 90 minutes before bed. A recent study found that people with CFS tend to have poor sleep. Winding down without screens one hour prior to bedtime showed improvements in sleep quality. 

Eliminate Food Sensitivities

According to a recent study, there is a link between CFS and fibromyalgia and irritable bowel syndrome (IBS). Researchers were surprised to learn that 85% of patients, who had been referred for unexplained digestive problems, qualified for CFS. The common thread in this study was poor digestion and food sensitivities. One of today’s most common food sensitivities is gluten intolerance, with lactose intolerance residing near the top of the food sensitivity list. Because common allergies and food sensitivities may contribute to CFS development, health experts recommend taking an IgG (immunoglobulin G) test to determine food sensitivities. Once you rid those foods from your diet for at least three weeks, you’ll be able to notice if symptoms improve. As a note, m, make sure to add a Candida albicans test to your IgG test. One study found that participants with CFS who followed an anti-Candida diet experienced an improvement in symptoms.

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In a world that is seemingly out of your control, taking care of yourself in little ways can make a huge difference. Eating foods that nourish the body, mind, and soul is one of the easiest ways to do this. Caring for yourself via your diet can help keep you in tune with your hunger cues, but the foods you eat also influence your mental health. In fact, what you put on your plate can increase the production of dopamine, your body’s feel-good hormone.

What Is Dopamine?

Dopamine is a type of neurotransmitter that the body makes. The nervous system uses it to send messages between nerve cells, which is why scientists refer to dopamine as a chemical messenger. Dopamine also plays a role in how you feel pleasure, helping us strive, focus, and find interest in things. The body spreads it along four major brain pathways, and you don’t notice it until a problem arises. Too much or too little can lead to varying health issues, including Parkinson’s disease, although other conditions are much less dire.

It’s hard to pinpoint a single cause of most mental health disorders and challenges. Researchers speculate, though, that they are often linked to too much or too little dopamine in different parts of the brain. Some research shows that attention deficit hyperactivity disorder (ADHD) may be due to a shortage of dopamine. Drug misuse and addiction is often because drugs satisfy the brains’ natural reward system. Repeated drug use, however, raises the threshold for that kind of pleasure, meaning you need to take more of that drug to get the same dopamine rush. At the same time, drugs make the body less able to naturally produce dopamine. If you want to naturally increase dopamine levels, though, the following foods may come to your aid.

Coffee

In moderation, coffee exhibits several health benefits, especially if the coffee beans are high quality. Drinking a cup of coffee a day can help increase dopamine levels because caffeine signals the body to produce additional dopamine. You don’t necessarily have to drink coffee to help the body produce more dopamine. Matcha, chocolate, green tea, and other caffeinated teas can increase the body’s dopamine production. Consider a morning cup of caffeinated tea or coffee an investment in your overall mood. 

Foods High In B-Vitamins

If the body is low in B-vitamins, it is unable to produce enough dopamine, according to health experts. Vitamin B6, specifically, is essential for the synthesis of many neurotransmitters, including dopamine, serotonin, GABA, and melatonin. Most B-vitamins are fairly easy to obtain from a variety of food sources. In the case of vitamin B6, you can easily include more of it in your diet by eating avocados, pistachios, quinoa, bananas, sunflower seeds, nutritional yeast, acorn squash, chestnuts, hazelnuts, oranges, sesame seeds, and tomatoes. 

Nuts And Seeds

Nuts and seeds contain heart healthy fats and vital protein, but they also contain an essential amino acid that works with dopamine. Nuts and seeds contain L-tyrosine, which the body breaks down and converts to dopamine. Peanuts, almonds, pumpkin seeds, and sesame seeds, for example, are great sources of L-tyrosine. Anytime you want to boost your happiness, snack on some high-quality nut butters and trail mixes.

Chocolate

Sweet treats are tricky when it comes to dopamine because they work in two ways. Sweets tend to produce serotonin, the feel-good hormone, in the body. Chocolates also contain small amounts of phenylethylamine (PEA), a compound that stimulates brain cells to release dopamine, according to studies. PEA is also associated with falling in love! That said, the quality of chocolate is very important. Ideally, you should consume fair-trade dark chocolate instead of chemically manufactured candy bars. 

Probiotics

There is a clear connection between the gut and brain, with scientists referring to the gut as the second brain. Certain species of bacteria that inhabit the gut are capable of producing dopamine, which may positively impact mood and behavior. Although research is limited in this area, some studies suggest that, when consumed in enough quantities, certain strains of bacteria may reduce symptoms of anxiety and depression. Dopamine production likely plays a role in the way probiotics improve mood, but more studies are necessary on this topic.

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Clementines are small citrus fruits that arrive in markets in December and January. They are often seedless and easy to peel, making for great healthy snacks that increase your vitamin C intake. In fact, a single clementine, which clocks in at only 35 calories, can satisfy 60% of your daily recommended intake of vitamin C. They also contain a small amount of B-vitamins, including thiamin, vitamin B6, and folate.

Aside from enjoying them as healthy snacks, you can incorporate clementines into salads and smoothies. Because they are naturally juicy, you don’t need to add as much liquid when you add them to smoothies. You don’t want to add too many of them, or else they’ll overpower the smoothie. Adding a couple is great, especially when you pair them with creamy banana. The combination of bananas, clementines, and homemade almond milk makes this smoothie take like an orange creamsicle.

This recipe makes two small smoothies, or one giant smoothie. It’s a great way to kickstart your day because of the high vitamin C, potassium, and fiber content. When the weather warms up, consider making this smoothie into homemade ice pops.

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Yeast has played a role in the human diet for thousands of years. It is a fungus that is vital for making bread, beer, and numerous other foods. In recent years, people have focused on a specific type of yeast called nutritional yeast, especially vegans. The nutritional content may help boost energy levels, enhance immune function, and protect from cellular damage that leads to disease. 

What Is Nutritional Yeast?

Nutritional yeast comes from the Saccharomyces cerevisiae yeast species. Brewers yeast, which some people use interchangeably with nutritional yeast, is not the same thing, although it is similar. Manufacturers can grow nutritional yeast in numerous sources, including sugar beets, blackstrap molasses, and whey. It is typically gluten-free and always dairy-free, but it offers a cheesy flavor, so vegans often use it as a cheese replacement, or to achieve maximum cheesiness. It provides a long list of vitamins, minerals, and protein, and one-quarter cup of nutritional yeast has the following nutritional profile:

• Calories: 60
• Fiber: 3 grams (g)
• Protein: 8 g
• Thiamine (vitamin B1): 11.85 milligrams (mg)
• Vitamin B6: 5.9 mg
• Vitamin B2: 9.7 mg
• Vitamin B12: 17.6 micrograms (mcg)

Great Source Of Vitamin B12

One of the biggest concerns for people following a vegan diet is that they don’t get enough vitamin B12. This vitamin is crucial to keeping nerve cells and your blood healthy. Vitamin B12 works to make DNA and prevent megaloblastic anemia, a blood condition that causes weakness and fatigue. For vegans, the most reliable source of vitamin B12 is nutritional yeast, or a B12 supplement. A mere two teaspoons of nutritional yeast satisfies 313% of the daily value (DV) of vitamin B12. 

Holds Antiviral And Antibacterial Properties

According to Dr. Seymour Pomper, a yeast expert, nutritional yeast is the fourth most prescribed herbal mono-preparation in Germany. The reason for this is because it exhibits impressive antiviral and antibacterial activity. Dr. Pomper notes that ginkgo biloba, horse chestnut, and St. John’s wort are consumed in higher amounts, though. Nutritional yeast has not been associated with the Candida albicans strain, which is related to yeast infections. That is why it may help relieve chronic symptoms of candida. It may also minimize the effects of E. coli, salmonella, and staphylococcus infections. 

Supports Healthy Pregnancy

In addition to the impressive vitamin B12 content, nutritional yeast also contains other B vitamins, including riboflavin, thiamine, folate, and vitamin B6. While these vitamins work to encourage healthy nerve function and cell metabolism, they also ensure a healthy pregnancy. Folate is especially important for a healthy pregnancy, as it helps reduce the risk of birth defects by optimizing fetal growth and development. In fact, several studies show that low folate levels during pregnancy were linked to preterm delivery, low birth weight, and neural tube defects. 

May Boost Immune Health

Nutritional yeast contains alpha mannan and beta glucan, two important carbohydrates that may offer antifungal and antibacterial properties. Animal studies confirm these findings, but more human research is necessary to determine if they may safeguard your body from infections. Beta glucan works by activating immune cells and targeting the gut microbiome to support immunity. 

Helps Lower Cholesterol Levels

An eight-week study observed men with high cholesterol to see if nutritional yeast could help lower total cholesterol. Participants took 15 mg of yeast derived beta glucan daily and results indicated a 6% decrease in total cholesterol levels. More research showed that beta glucan, which exists in other foods, has cholesterol-lowering abilities. In fact, beta glucan from oats significantly lowered cholesterol levels in several studies. More research on beta glucan from nutritional yeast is needed to confirm these results from oat beta glucan. 

Boosts Energy Levels

Some manufacturers fortify nutritional yeast with vitamin B12, but do your best to seek out the ones that are not fortified. Vitamin B12 may help boost energy levels, as a common sign of B12 deficiency is fatigue and weakness. Adults need about 2.4 mcg of vitamin B12 every day, and two teaspoons satisfies this amount and more. If you are a vegan and find that your energy levels seem low all the time, consider adding nutritional yeast to your diet and see if you notice an improvement in overall energy.

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The heart beats about 2.5 billion times throughout your entire lifetime. It works round the clock to pump blood throughout the body, helping to support essential bodily functions. The least you can do is eat foods that help optimize heart health, but most people do the opposite. Eating foods rich in saturated fats, cholesterol, and sugar can cause plaque build-up in the arteries, which increases your risk of heart disease. Turning your attention to healthier foods and snacks, though, can make all the difference. 

Adopting a heart-healthy lifestyle is very easy to do. Follow a simple exercise plan that gets your blood flowing and start eliminating or adding certain foods to your diet. There is no single food or specific workout plan that will lower your risk of heart disease; rather, it takes a multi-faceted approach. According to cardiologists, an easy and heart-healthy snack is pistachios. Just make sure that they aren’t salted!

Pistachios Offer A Diverse Mix Of Nutrients

Many health experts note that pistachios contain an array of antioxidants that help to minimize oxidative stress and free radical damage in the body. The high vitamin B6 content supports healthy brain development, immune response, and nervous system function. Vitamin B6 also helps to regulate blood sugar and aids with the formation of hemoglobin, which carries oxygen to red blood cells. Dietitians love pistachios because they contain most essential nutrients, except for vitamin C. Their omega-3 fatty acid content helps reduce inflammation, which benefits your brain and heart. Finally, their potassium content helps to lower sodium in the body! Did you know that one ounce of pistachios contains more potassium than half of a large banana? Read on to learn why you should start eating more pistachios. 

May Lower Blood Pressure

Doctors often refer to high blood pressure as a silent killer because most people don’t experience warning signs. That means that your blood pressure levels can increase to the point where you experience heart attack or stroke, according to the National Institutes of Health (NIH). In order to help lower blood pressure levels, it is crucial to intake two to three servings of healthy fats per day. Pistachios are naturally rich in heart-healthy fats, and several studies found that they exhibit cholesterol-lowering effects. A four-week study found that people with high LDL (bad) cholesterol experienced a 9% decrease in LDL cholesterol when 10% of their daily calories came from pistachios. At the end of another study, the participants experienced a reduction in total cholesterol, blood pressure, and triglycerides as a result of 20% of their caloric intake coming from monounsaturated fats. 

May Reduce Blood Sugar

Pistachios do have a higher carb content than most other nuts, but they also have a low glycemic index. This means that they don’t cause large blood sugar spikes, which can lead to energy dips and unhealthy eating patterns. One study found that when two ounces of pistachios were added to a carb-centric diet, healthy individuals’ blood sugar response reduced after a meal by 20-30%. Researchers from the study observed that people with type 2 diabetes experienced a 9% reduction in fasting blood sugar after eating 25 grams of pistachios. All of that means that it’s beneficial for blood sugar control. 

May Reduce Cholesterol 

In addition to high blood pressure, high cholesterol can increases your risk of heart-related illnesses. LDL (bad) cholesterol can raise your risk of heart disease, while higher levels of HDL (good) cholesterol can decrease your risk. Most of the fat in pistachios is unsaturated, helping to lower your cholesterol, according to cardiologists. Several studies linked the consumption of pistachios to lower LDL cholesterol levels. Ideally, 20-35% of your daily calories should come from healthy fats, which are abundant in pistachios and other nuts. 

May Lower Inflammation

The high polyphenol content of pistachios may be the key to natural lowering inflammation in the body. In regards to heart disease, doctors measure levels of interleukin-6 in your blood. Research states that there is a direct connection between polyphenol intake and lower levels of interleukin-6. It stands to reason, then, that increasing your intake of polyphenols, like the ones in pistachios, can help improve overall heart health.

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