Fruits are healthy because they contain vitamins, minerals, and fiber. They also have antioxidants such as vitamin C and phytonutrients like carotenoids and flavonoids. These are essential antioxidants that help fight and prevent diseases as we age.

Therefore, having a high level of these nutrients in the blood is important for everyone, especially pregnant women. The easiest way to achieve this when pregnant is by taking prenatal vitamins to top off what is usually a diet ruled by cravings that are not always full of healthy choices.

However, not all foods are suitable for pregnant women. This is why taking prenatal vitamins can be vital for the health of both the mother and developing child because they supply both with essential nutrients and prevent deficiencies from developing.

Pineapple is one of those foods that are highly nutritious but come with a stigma attached when it comes to what foods should be avoided during pregnancy. Most of what is written about pineapples causing miscarriages or inducing early labor has not been proven and tends to be old wives’ tales. However, pineapples can cause acid reflux in pregnant women, so can you eat pineapple during pregnancy?

Can You Eat Pineapple During Pregnancy?

There are several foods that pregnant women are told to avoid, such as soft cheeses and certain seafood. This primarily limits the chances of getting food poisoning while pregnant. 

Pineapples are not in the same category as soft cheeses and shellfish and are generally safe for pregnant women to consume. Some individuals suffer from acid reflux during pregnancy, and this condition can be exacerbated by the high acid content of this fruit.

If you suffer from acid reflux but do not want to cut the food entirely from your diet, then consuming pineapple during the day and avoiding eating it at night or just before bedtime is the best route. Acid reflux and morning sickness combined can be highly distressing for a pregnant woman, so the timing of pineapple consumption is the key to limiting acid reflux episodes.

Also, pregnant women eat pineapple in a seated position rather than while being reclined and do not lay down immediately after eating this fruit to prevent the acid from causing any reflux. 

Apart from creating or aggravating acid reflux, pineapples are healthy unless they cause known allergic reactions in individuals. Pineapples are rich in vitamin C and great for hydration because they contain electrolytes. They are also a good source of the enzyme bromelain^[1], which is thought to thin the blood and act as an anti-inflammatory agent.

Pregnant women should not consume too much pineapple, canned pineapple, or pineapple juice during pregnancy because of the blood-thinning properties of bromelain, which could cause abnormal bleeding. 

If you have diabetes, it is best to eat small amounts of pineapple and avoid drinking the juice alone. This will ensure that the fiber content in the whole fruit lowers the glycemic index.

However, other reasons for avoiding consuming pineapples when pregnant are based on myths rather than facts and are not backed by any scientific evidence. These include that pineapple can cause miscarriage or bring on labor.

Health Benefits of Pineapples During Pregnancy

Vitamin C

Pineapples are high in vitamin C, and since the human body cannot store this vitamin, a daily dose is needed to keep us healthy. Vitamin C plays an essential role in tissue repair and wound healing. It also helps with infant bone and teeth development and aids the absorption of iron for both mom and child.

Folate

Folate or vitamin B9 is essential for good health. Low levels of folate during pregnancy have been linked to certain congenital disabilities^[2]. Folate is more absorbable than the synthetic form of vitamin B9, which is better known as folic acid. This is often added to prenatal vitamins to prevent brain and spinal cord defects such as spina bifida from developing in infants during pregnancy. Pineapple has folate in it as one of its antioxidants.

Vitamin B6

Vitamin B6 is also known as pyridoxine; the body cannot make this. Therefore, a daily supply is needed from food. Vitamin B6 helps to metabolize protein, fat, and carbohydrates. It also assists with the formation of red blood cells and neurotransmitters. Some studies suggest that it can even treat nausea^[3] associated with pregnancy. One pineapple has one milligram of vitamin B6 in it.

Will Pineapples Induce Labor?

As already mentioned, pineapples do not induce labor, but this remains a popular myth. The theory is that the enzyme bromelain, which is present in this fruit, can soften the cervix and help to trigger contractions. However, this is not the conclusion reached by scientific research, so pregnant women can safely consume sensible amounts of pineapple.

How Many Pineapples Can You Eat While Pregnant?

It may be best to chop pineapple and consume it in small amounts mixed with other citrus fruits as part of a fruit salad, considering the high acid content of this fruit. This can help prevent acid reflux which is common during pregnancy. In addition, eating pineapple with other fruits is an easy way of boosting an expectant mom’s vitamin and mineral intake daily.

One-quarter to half a pineapple a day is fine to eat during pregnancy, and if the weather is hot, pineapple can be consumed in the form of pineapple juice instead. This is an excellent way of keeping hydrated, and it can even be mixed with water to reduce acidity.

Safety Precautions

As already mentioned, the acid content of pineapples can cause heartburn and acid reflux in some pregnant women. If the condition persists or worsens, then pineapple should be avoided in these sensitive individuals.

Eating more than one pineapple a day is not recommended during pregnancy due to the bromelain content of this fruit. Bromelain has many health benefits, such as aiding in protein synthesis, but it also should be used cautiously by those with kidney disease, high blood pressure, and bleeding disorders.

Pregnant women should definitely avoid concentrated bromelain pills, and bromelain-containing foods should be avoided for two weeks before any sort of surgery or the due date of an infant during pregnancy. This is because of the blood-thinning effects of bromelain and the risk of abnormal amounts of bleeding this can cause during medical procedures and during childbirth itself.

The Bottom Line

Can you eat pineapple while pregnant, and can you drink pineapple juice while pregnant? The bottom line is that you can do both, but not in excessive amounts. Eating pineapples, in general, is very healthy because they contain an array of vitamins and minerals. 

Bromelain is included in many digestive enzyme formulas because it aids digestion and helps to break down proteins. Pineapples are a good source of this enzyme, but it also thins the blood, which is not ideal if you end up needing a C-section. 

Avoiding pineapples and pineapple juice in the latter stages of pregnancy is best; this way, any complications can be avoided that are linked to bromelain consumption and excessive bleeding.

Pineapples are also packed full of fiber, and the majority of the fiber content is insoluble. This means that it binds with water and helps soften stools, which, in turn, helps avoid constipation. A small cup of pineapple chunks can provide 11 percent of our daily fiber needs.

Fiber is not only important in preventing constipation, but it also helps to keep the bowel healthy and promotes the growth of gut-friendly bacteria. These help keep other harmful bacteria in check and prevent other organisms such as Candida albicans from multiplying out of control and causing health conditions like candidiasis.

You may want to avoid pineapples and pineapple juice if you have a sensitive stomach, gastritis, or stomach ulcers. Otherwise, pineapple is a great tropical fruit to add to your diet whether you are pregnant or just want to live a healthy life.

If you have diabetes, it is worth keeping an eye on the sugar content of tropical fruits; eating them sparingly is usually the best approach here. But for those with no medical conditions, the benefits of pineapple consumption far outweigh any potential side effects associated with this fruit. 

So why not enjoy a pineapple smoothie, pineapple fruit salad, pineapple juice, or some pineapple on its own as part of a balanced diet that will benefit both mom and baby thanks to the vitamins, minerals, and other health-promoting substances that pineapples contain? 

Even canned pineapples do not lose their nutritional value; they can be purchased plain or in pineapple juice. They are ideal as a quick healthy snack, minus the hassle of cutting and preparing a whole fresh pineapple bought from a store!

Many people use omega-3 and fish oil supplements to get their daily omega-3 and polyunsaturated fatty acids or PUFA needs. There are also a lot of foods that are naturally high in omega-3 fats that you can easily add to your daily healthy diet.

The dietary recommended intake^[1] of omega-3 fatty acids is 1.6 grams for men and 1.1 grams for women. This amount differs between 0.5 to 1.2 grams in children according to age and sex. Also, pregnancy and lactation periods of women increase their dietary omega-3 needs. A deficiency of this fatty acid can cause dermatitis, heart rhythm variability, the development of psychiatric disorders, and rough, scaley skin.

10 Foods High In Omega 3

Docosahexaenoic acid, DHA, eicosapentaenoic acid, EPA, and alpha-linolenic acid are the main omega-3 fatty acids that occur in foods. Alpha-linolenic acid, or ALA, needs conversion in the body to EPA and DHA. The top 10 foods high in omega-3 per serving are listed below.

Flaxseed

Plant foods and oils are first in the list of richest omega-3 foods.

Flaxseed is very popular among oilseeds with its effects on metabolism. It is an important source of^[2] vegan omega-3 fatty acids besides soluble fiber and phenolic contents, which support gut health.^[3]

A serving of 100 grams of flaxseeds^[4] includes 545 kilocalories with 18 grams of protein and 37.3 grams of fat. Among this fat content, 19.4 grams of it is omega-3 fatty acids. 

Yes, flaxseed and flaxseed oil are among the richest sources of omega-3 fatty acids, but indeed 100 grams of flaxseed is too much to consume at once. One tablespoon of flaxseeds (10 grams) contains nearly two grams of omega-3, which is the amount that one serving of salmon has. You can consume one tablespoon of flaxseed in your breakfast bowls or salads daily to achieve an adequate intake of omega-3 if you follow a plant-based diet.

Flaxseed and flaxseed oil^[5] have many health effects on digestion problems, such as constipation, diarrhea, and irritable bowel syndrome. Researchers showed positive effects of flaxseed for metabolic diseases such as cardiovascular disorders,^[6] diabetes,^[7] and metabolic syndrome.^[8]

Also, you can increase your satiety and control your appetite^[9] by adding flaxseed to your diet.

Chia Seed

Chia seed is the main topping of your oat bowls, and it is a superior way to consume such a nutritious food easily. It is also one of the foods high in omega-3 fatty acids.

One hundred grams of^[10] chia seeds contain 486 kilocalories, 16.5 grams of proteins, and 30.7 grams of fat, which is similar to flaxseeds. It contains 17.8 grams of omega-3 fatty acids. 

You can consume one tablespoon of chia seeds (nearly 15 grams) which gives you 72.9 kilocalories with 2.67 grams of omega-3 fatty acids. 

Also, you can get 8.28 milligrams of selenium, 61 grams of potassium, 129 milligrams of phosphorus, and nearly 100 milligrams of calcium in just one tablespoon of chia seeds.

 In a recent meta-analysis,^[11] chia seeds showed strong benefits on the serum lipid profile by decreasing total cholesterol and triglyceride levels.

Salmon

Fish is a special animal protein source and an excellent alternative to meat consumption in a healthy diet. While general animal protein sources are higher in saturated fat, fish is lower in saturated fat and contains unsaturated fatty acids and omega-3. 

Salmon is a commonly consumed fatty fish with its delicious taste and nutritional content. A 100-gram serving of salmon^[12] contains 188 kilocalories, 20.4 grams of protein, and 11.2 grams of fat. It includes 3.16 grams of mono-unsaturated and 3.12 grams of polyunsaturated fatty acids, which are essential fatty acids for the body. Among these polyunsaturated fatty acids, 1.91 grams are omega-3 fatty acids. 

This oily fish also contains 11 micrograms of vitamin D, 2.76 grams of vitamin E, 82.5 grams of choline, 25.8 micrograms of selenium, 264 milligrams of potassium, and 245 milligrams of phosphorus.

Herring

It is another omega-3-rich fish. Herring fish includes 158 kilocalories, 18 grams of protein, and 9.04 grams of fat with 1.626 grams of omega-3 fatty acids per 100 grams.^[13]

You also have 4.2 micrograms of vitamin D 13.7 micrograms of B12, 65 micrograms of choline, 36.5 micrograms of selenium, 327 milligrams of potassium, and 236 milligrams of phosphorus by consuming 100 grams of herring.

One serving of herring is nearly 150-180 grams, which includes nearly 2.4-2.9 grams of omega-3.

Canola Oil

Canola oil is one of the plant oils with high omega-3 content. Canola oil^[14] contains about 12% omega-3 fatty acids in alpha-linolenic acid form and about 65% oleic acids, which is a mono-unsaturated fatty acid.

One tablespoon of canola oil contains 1.8 grams of omega-3 fatty acids, which is a good amount as an omega-3 source.

A recent meta-analysis showed that dietary canola oil consumption^[15] reduced total cholesterol and low-density lipoprotein cholesterol (bad cholesterol) compared to other edible oils such as olive oil, sunflower oil, and saturated fats.

Sardines

Although there are seasonal changes in the content of omega-3 and other nutrients, research shows that approximately 40% of the fatty acids^[16] in sardines are omega-3. The omega-3 amount can range from 0.5 grams in winter to 2.1 grams in summer, according to the weather, but we can say sardines are a good source of omega-3.

Mackerel

The Atlantic mackerel^[17] includes 2.5 grams of omega-3 fatty acid per 100 grams. It provides 205 kilocalories and 18.6 grams of protein, making mackerel a good protein and omega-3 fatty acid source.   

However, when we look at canned mackerel’s^[18] omega-3 content, it provides nearly 1.5 grams of omega-3 fatty acids. The source of fish differs in nutrient content, but either way, it is obvious that mackerel is a good source of omega-3.

Soybean Oil

More than half of the fatty acids of soybean oil are polyunsaturated fatty acids.^[19] It provides 6.62 grams of omega-3 in alpha-linolenic acid form per 100 grams of oil. One tablespoon of soybean oil (14 grams) includes 0.92 grams of omega-3 fatty acids.

A recent meta-analysis study^[20] indicates that replacing saturated fats in the diet with soybean oil lowers blood cholesterol levels. Therefore soybean oil may positively affect overall health and coronary heart disease.  

Trout

A serving of 100 grams of wild rainbow trout^[21] has 0.693 grams of omega-3 fatty acids in total. It provides higher protein with 20.5 grams per 100 grams compared to other omega-3-rich fish. 

When the researchers examined the trout and salmon fillets of various brands collected from the markets, they detected a low level of contamination products^[22] such as mercury, polychlorinated biphenyls, dioxins, and furans. However, researchers stated that these concentrations are tolerable for average consumption. Another recent study^[23] in 2022 also showed similar results that regular consumption of fish products has no risk for heavy metal intakes such as lead and cadmium.

Oysters

Oyster is a seafood product in the shellfish group. It provides 0.489 grams of omega-3 fatty acids per 100 grams.^[24]   

However, shellfish foods^[25] are one of the most allergenic food groups in the world. Therefore, you need to be careful against allergic reactions, and you may prefer other omega-3 sources to get health benefits.

Health Benefits Of Omega-3

There are many health benefits of omega-3 fatty acids. Therefore, specialists suggest consuming omega-3-rich foods, omega-3-fortified foods, or supplement forms to avoid deficiencies.

Obesity And Weight Management

Omega-3 fatty acids^[26] are a good choice to support weight loss.

Consumption of omega-3-rich foods helps to boost your metabolism^[27] by increasing energy expenditure and oxidation of fatty acids, which leads to decreased body fat storage. 

It also suppresses fat and cholesterol synthesis in the liver. These functions of omega-3 help people with fatty liver or abdominal obesity. 

Therefore you can use fish oil or seed oils mentioned above for weight loss.

Diabetes

Insulin resistance^[28] leads to high blood sugar, elevated blood fatty acid levels, high insulin levels, and pancreatic beta cell dysfunction. It is also related to obesity, metabolic syndrome, and type 2 diabetes. 

A study indicated that consuming omega-3 fatty acids in the diet increased insulin sensitivity^[29] in older people after eight weeks. It also reduces C-reactive protein in the blood, which is an inflammatory marker. 

Cardiovascular Health

Cardiovascular diseases are highly related to dietary saturated fat intake, which is high in Western diets and lifestyles. 

Shifting saturated fat consumption with unsaturated fatty acids is crucial for dietary treatments for cardiovascular disease. 

PUFA consumption improves heart health by reducing the risk of major cardiovascular diseases such as myocardial infarctions, stroke, vascular problems, high blood pressure, etc., according to a systematic review^[30] of the literature.

Evidence showed that omega-3 intake, especially EPA, reduced the risk^[31] of cardiovascular events.

Anti-Cancer Effects

Furthermore, eating fish and omega-3 fatty acid supplementation showed a 35% to 51% reduction in the risk of liver cancer.^[32]

The anti-inflammatory effects of omega-3 fatty acids and their positive impact on cancer-related proteins may effectively prevent breast cancer^[33] in individuals at high risk. 

Also, in individuals who have developed cancer already, the positive effects of omega-3 on the cardiovascular, bone, and nervous systems provide great support during chemotherapy, even in childhood cancers.^[34]

Brain Health

One of the main targets of omega-3 fatty acids is the brain and neuron function.   

EPA and DHA are essential omega-3 fatty acids for cell membranes and interact with other cell membrane components, especially phospholipids.^[35] This structure of the cell membrane is essential for membrane integrity and function. Therefore omega-3 consumption is crucial for brain cells and related health problems.

The deficiency in omega-3 fatty acid levels, especially in EPA and DHA, is associated with major depressive disorder^[36] and Alzheimer’s disease.^[37] Supplementation^[38] of omega-3 fatty acids, EPA and DHA, has effective results in reducing symptoms of depression. 

Furthermore, researchers found that omega-3 fatty acids may affect telomere length.^[39] Telomeres are the structure that protects the ends of the chromosomes that contain the deoxyribonucleic acid or DNA structure, and the shortening of their size is associated with aging. It has been stated that omega-3 fatty acids positively affect telomere lengths. With this effect, omega-3 can be an anti-aging elixir.  

The Bottom Line

Omega-3 fatty acids benefit in many different steps, from cellular functions to overall complex systems in our bodies. It protects cell integrity, reduces inflammation, supports cardiovascular and metabolic health, has an anti-aging effect, and lowers cancer risk. Due to these effects, we need to get enough omega-3 fatty acids daily through diet or supplementation. Vegetable oils, seeds, and oily fish rich in omega-3 help us get enough of this essential fatty acid.

If you’ve been l looking for a more natural way to sweeten your foods, you most likely have run into monk fruit sweeteners. It has become the latest popular trend amongst the health and sugar-conscious as an alternative way to sweeten your food without the harmful side effects of sugar and sugar substitutes.  

With all its popularity, you might be curious about monk fruit sweetener benefits. The Food and Drug Administration has deemed monk fruit as generally safe.^[1] It is even considered a safe sweetener for pregnant women and young children. 

In addition to its sweet taste, monk fruit sugar has multiple possible health benefits, including anti-inflammatory and anti-cancer properties as well as weight loss promotion.

Read on to learn about the benefits of monk fruit and how to eat this new sweetener on the block.

Monk Fruit Benefits

So, where does monk fruit^[2] come from? Most often, this small green melon fruit is found in southern China. It has been used in Chinese Medicine for centuries. Lately, it has become popular due to its use as a sweetener when extracted from dried fruit.

There are many reasons why monk fruit is better for some people than sugar. First, the extract is much sweeter than table sugar and contains no calories or carbohydrates. Thus, it is a great sugar substitute for people with diabetes as it has not been seen to raise blood sugar.^[3]

Lastly, monk fruit sweeteners have no known side effects and thus are a safe, natural sugar substitute to add to foods.

Monk fruit sugar has also been used in traditional Chinese medicine because of its fantastic health benefits.

Anti-Inflammatory Properties

The monk fruit contains potent natural compounds called mogrosides. These compounds are powerful antioxidants.^[4] Antioxidants are essential to your health as they fight off free radicals that can cause damage to your cells. Too many free radicals in your system can lead to chronic inflammation, resulting in heart disease, arthritis, cancer, digestive disorders, and diabetes.  

Aid Weight Loss

Monk fruit sugar is an excellent sugar alternative to regular table sugar if you are trying to lose a few pounds. As mentioned before, monk fruit has zero calories and carbohydrates; therefore, if you consume a lot of sugar now, you can save lots of calories by switching to monk fruit sweetener. 

Also, as noted before, monk fruit sugar will not impact blood sugar levels, which further helps support hormone levels and a healthy weight.

However, remember that there are better weight loss plans than switching sugar to an artificial sweetener or another low-calorie sweetener. Even though these zero-calorie sweeteners will not raise your blood sugar, and do not contain any calories, studies^[5] have shown that artificial sweeteners can sometimes make you gain weight. 

This is because they build sugar cravings that can result in the need to continually consume sweetened foods, leading to weight gain because of a dependence on sweet-tasting foods.  

Therefore, if you are looking for lasting weight loss strategies, focus on consuming more fruits and vegetables, nuts and seeds, and whole grains and making exercise a priority. Don’t rely on sweeteners alone as a single solution for weight loss. 

Anti-Cancer Properties

Keep in mind that monk fruit is very new on the market, and thus there are not very many confirming studies at this time stating that monk fruit sugar can prevent cancer. 

With that being said, one study completed in 2016 showed monk fruit extract could suppress both esophageal and colorectal cancer. As a result, researchers of the study were cautiously optimistic that a monk fruit supplement might be a future complement to traditional cancer treatments.

Improve Gut Health

Preliminary studies show that monk fruit sweeteners may positively affect the gut microbiome. Your gut microbiome is the ecosystem in your intestines that houses millions of good and bad bacteria. In a healthy body, there is a perfect balance of good and bad bacteria.  

However, if there is an imbalance^[6] of these bacteria caused by illness, infection, diet, medications, etc., this can cause an array of issues such as:

• Bloating
• Diarrhea
• Bowel diseases such as irritable or inflammatory bowel
• Cancer
• Obesity
• Cardiovascular disease
• Diabetes
• Nervous system disorders 

Consuming monk fruit may be able to help improve gut microbiota. For example, a study^[7] completed in 2020 investigated the effects of mice microbiomes when fed yogurt sweetened with monk fruit extract versus rats who were fed yogurt sweetened with sucrose. 

The rats fed the monk fruit extract had better blood sugar control and less insulin resistance than the mice who were fed sucrose. The monk fruit rats also had a more balanced gut microbiota than the other group.  

Interestingly, liver and kidney damage significantly improved in the rats fed monk fruit. The reason why this occurred is unclear, but researchers question whether the improved microbiota of the gut was the reason.

Nutrition Facts

Serving size: Monk fruit sugar substitute 1 tsp (0.5 grams)

Nutrition Information^[8] provided by the United States Department of Agriculture:

• Calories: 0 
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrate: 0.5 grams
• Fiber: 0 grams
• Sugars: 0 grams 

Monk Fruit Side Effects

Many people ask if monk fruit is bad for you. Even though monk fruit extract has many benefits, including being a natural sweetener, you should consider a few potential side effects^[9] before consuming this sweetener.

Digestive Issues

Lastly, make sure to read the nutritional facts label on monk fruit sweeteners. Other manufacturers tend to mix other sweeteners with monk fruit to decrease costs and make it more shelf-stable. Sometimes, despite being labeled as “pure monk fruit,” products may also contain sugar alcohols that cause digestive upset, including bloating and indigestion. 

Allergies

Allergic reactions can occur at any point in a person’s life. Therefore, although monk fruit allergies are relatively rare, they can occur. In addition, monk fruit is most closely related and a member of the gourd family. Therefore, if you have any allergies to cucumber, pumpkin, squash, or zucchini, be aware that your risk of having an allergy to monk fruit is elevated as it is a member of the same family.  

The signs of an allergic reaction include:

• Diarrhea
• Difficulty breathing
• Dizziness
• Hives
• Rash
• Rapid heart rate
• Stomach pain
• Swelling of the tongue, lips, and throat
• Vomiting
• Wheezing

Call your local medical emergency provider if you experience any of these symptoms.

Taste

In addition, the taste of monk fruit has a bit of a bitter taste when compared to sugar or other sugar substitutes. However, it is recognized as safe by the Food and Drug Administration with no side effects reported.  

Price

Monk fruit sugar can be expensive. Fresh Monk fruit is only grown in certain parts of the world, and this round fruit can become rancid fast after harvest. Since it is difficult to grow and harvest, plus it’s found across the globe, it tends to be pricier than other low-calorie sweeteners that you’ll find. 

Nonnutritive Sweeteners

It is still best to consume monk fruit in moderation, as it does not provide any nutritional value. Use monk fruit for special occasions or restraint as it is considered a nonnutritive sweetener. Nonnutritive means it carries no nutritional value.^[10]  

Even though monk fruit sweetener is a great way to lower your sugar intake, a better way to decrease body weight is to focus on eating a healthy diet when trying to lose weight. Concentrating on consuming lots of fruits and vegetables will give you a multitude of nutrients that your body needs to reach optimal health.

How To Eat Monk Fruit

Monk fruits are much sweeter to your taste buds than table sugar. Due to this, make sure to read the labeling on the package, as you might need less than a 1:1 ratio when swapping monk fruit out for table sugar in baked goods.  

Also, monk fruit has a very short shelf life. So be sure to check out the sell-by date, choose one with the longest shelf life possible, and use the product as soon as possible to prevent it from going bad.  

The sweetener comes in liquid and concentrated powder form and can be added to a multitude of foods to enrich its sweetness, such as:

• Coffee
• Tea
• Lemonade
• Smoothies
• Sauces
• Salad Dressings
• Yogurt
• Oatmeal or other hot cereals

The Bottom Line: Is Monk Fruit Good For You?

The complete health impact of monk fruit needs to be explored through further research. However, it appears to be an excellent choice for people who want to lose weight or limit dietary sugar. Even though the fruit has some exciting potentials, such as anti-inflammatory and anti-cancer abilities, further research is still needed.

If you are interested in trying monk fruit, it is generally considered safe^[9] per the Food and Drug Administration, but you still shouldn’t overdo it. Monk fruit isn’t a magic bullet that will make you healthy but is a solid no-calorie option to curb your sweet tooth. 

Monk fruit sugar also does not affect blood sugar or blood glucose levels like some other sweetener blends. 

If you want to lose weight, it’s best to do so by eating a variety of whole, clean foods with various nutrients, such as fruits, vegetables, lean proteins, and whole grains. This balanced way of eating will help your entire body function more effectively and help you lose some pounds around your waistline.

Watercress (Nasturtium officinale L.) is a member of the Brassicaceae family,^[1] which includes vegetables such as kale, Brussels sprouts, broccoli, cauliflower, and collards. These crops are referred to as cruciferous vegetables.

Watercress is an aquatic perennial leafy green vegetable that can live in or close to water. Maybe you haven’t heard of watercress until now, but it is widespread and grows worldwide. It is cultivated^[2] in Asia, Europe, India, and Africa naturally. Further, farming of watercress is possible everywhere that has ponds, lakes, slow-flowing streams, rivers, or canals. 

The health benefits of watercress are many to tell about. Watercress is an ancient crop of Turkish folk medicine often used to relieve abdominal pain. They also use it in salads or dishes. 

It has a high antioxidant capacity^[3] with very low calories, which makes watercress a good choice for weight loss diets. Let’s explore watercress benefits and potential side effects.

Watercress Benefits

In traditional medicine, people have used watercress as a remedy for asthma and cough. Today, it is very popular with its benefits for high blood pressure, heart diseases, high blood sugar, and other chronic illnesses related to the immune system. It leads to prevention against DNA damage,^[4] cancer development, or metastasis. Even watercress is a durable crop in polluted water with heavy metals. 

Lower Blood Pressure

According to the American College of Cardiology/American Heart Association,^[5] healthy blood pressure should be under 120/80 mmHg (systolic/diastolic). You have hypertension if your blood pressure measurements are consistently 130/80 mm Hg or higher. Unfortunately, high blood pressure threatens the life quality of a great population^[6] worldwide. Therefore, controlling hypertension with diet is important as it is an effective, effortless, and applicable treatment. 

At this point, nitrate comes to the stage. It is a functional molecule that improves vascular health. Our body uses dietary nitrates to synthase nitric oxide,^[7] criticalin widening blood vessels, relieving blood flow, and lowering blood pressure. The risk of hypertension development is reduced through nitric oxide’s effects on vascular cells. Watercress may have favorable effects as a dietary nitrate source^[8] that can help to lower blood pressure.

Improve Athletic Performance

Athletes may get promising effects related to the nitrate and antioxidant content of watercress. Watercress can be a good option for sports nutrition. Its nitrate content^[9] widens blood vessels, increases oxygen capacity, and helps to improve performance and fatigue resistance in sports. 

Also, researchers showed that watercress could reduce oxidative stress after exercise. In an intervention study,^[10] 19 healthy individuals consumed 85 grams of fresh watercress or a control meal and then did particular exercises. During the recovery phase, watercress consumption provided a stronger anti-inflammatory capacity and reduction in pro-inflammatory chemicals (such as IL-6 and TNF-α).

A study with healthy individuals indicates that acute (consumption 2 hours before exercise) and chronic (8 weeks consumption) watercress intake benefits against lipid oxidation and exercise-induced DNA damage.^[11]

Benefits For Lung Health

Inflammation, immune defects, or oxidative stress caused by infections or smoking may lead to lung diseases. Watercress supplementation may help to attenuate pulmonary fibrosis^[12] in animal models. It inhibits collagen deposition, which is the main factor in the development of fibrosis. 

Watercress consumption can be beneficial for tobacco users due to antioxidant molecules, including isothiocyanate. Isothiocyanates, released upon chewing watercress, can reduce radicals from smoking and the environment. It is also a preventive molecule against human lung cancer induced by tobacco use.^[13]  

Regulate Glucose & Lipid Metabolism

Again, mainly due to the antioxidant activity of the watercress, it may help to regulate blood sugar and fat levels. 

Watercress extract lowered serum total cholesterol, fat, and low-density lipoproteins cholesterol. It also increased the serum high-density lipoproteins cholesterol level in hypercholesterolemic animals^[14] fed with a high-fat diet. 

It is a promising vegetable for treating diabetes outcomes. In animal studies modeling diabetes, watercress remarkably lower total and LDL cholesterol^[15] and blood sugar levels.^[16] 

Furthermore, in the study with the animals with high blood sugar, watercress extract interestingly increased the number of beta-cells^[17] responsible for insulin prıduction in the pancreas. It is attractively promising effects for diabetes related to beta-cell destruction.

In 15 metabolically healthy male individuals, researchers examined a single oral dose of 10 grams of freeze-dried watercress added to water consumption compared to only water. According to the results, watercress consumption enhances peptide YY secretion, a critical hormone in energy regulation in treating obesity.^[18]

Liver Health & Detoxification

The strong antioxidant content^[19] of watercress effectively binds heavy metals, removes peroxides, and inhibits free radicals. Watercress can activate the enzymes of the two phases of detoxification in the liver and inhibit liver toxicity.^[20] The high level of flavonoid and phenolic compounds prevent lipid oxidation-related liver damage.^[21]

Antioxidant & Immune Booster Effects

A randomized, crossover study^[4] with 30 men and 30 women (30 smokers and 30 nonsmokers) examined 85 grams of raw watercress daily in addition to their habitual diet for eight weeks. Watercress consumption reduced DNA damage, and benefits were more significant in smokers than nonsmokers. 

Watercress modulates antioxidant enzymes^[22] (such as superoxide dismutase and glutathione peroxidase). It suggests the capacity of moderate intake of watercress to induce detoxification. 

Watercress also has deleterious effects on harmful metabolites of drugs.^[23] For example, the antioxidant content of watercress, such as rutin, ferulic acid, and coumaric acid, has curative effects against paraben toxicity.^[24]  

Defense Against Cancer

As we mentioned above, watercress has preventive capacities against DNA damage which is the main trigger of cancer, aging, and other disorders. Watercress inhibited DNA damage related to aggressive free radicals in all three phases of the cancer cell cycle^[25] investigated.  

High polyphenol intake^[26] is a beneficial strategy to reduce damage. Diets rich in vegetables such as watercress reduce the risk of lung cancer, colorectal carcinoma, and prostate cancer. These vegetables have a high amount of isothiocyanates^[27] which are effective protective factors in cancer prevention. In animal models, isothiocyanates inhibit cancer cells.

Benefits For Women’s Health

Oxidative stress is the underlying cause of many health problems in women. Researchers investigated watercress in polycystic ovary syndrome, which is one of the common health problems in women. 

It intensifies mitochondrial apoptosis (scavenging of unhealthy cells or organelles) in cystic follicles and prevents their formation. Watercress consumption with commercial drugs can help ovulation and fertility in women with polycystic ovaries.^[28] 

Improve Skin Health

Skin problems are related to environmental stress factors such as sunlight, radiation, or air pollution. Watercress can help to improve skin health by reducing the oxidative stress response. Its extract has promising effects against skin cancer.^[29] Topical use^[30] can also reduce skin-related (cutaneous) inflammatory processes.  

Improve Hair Health

Hair loss and greying effects are troublesome conditions for both men and women. Specific molecules, such as Dickkopf-1, are secreted from dermal papilla cells, suppressing melanogenesis, which gives hair color. Watercress extract inhibits these molecules’ secretion and may reduce hair greying and loss.^[31]

Improve Bones Health

Watercress is a food that makes bones stronger. It increases bone cell^[32] proliferation and the expression of collagen type I, which is the structural protein of healthy bones. The same study shows that watercress increased mineralization related to bone density. These findings indicate watercress might benefit bone health.

Nutrition Facts

Fresh watercress is very low in calories. One cup of (34 grams) raw chopped watercress^[33] contains 3.7 calories, which is nothing! It doesn’t contain fat, is very low in protein (0.8 grams), and carbohydrate (0.4 grams). It does not provide very many macronutrients, but it is rich in micronutrients. One cup of watercress contains:

• 54.40 micrograms of vitamin A (6% of daily value).
• 85 mcg of vitamin K (70% of DV).
• 14.6 milligrams of vitamin C (16% of DV).
• 40.80 mg of calcium (3% of DV).
• 112 mg of potassium (2% of DV). 

It also has some functional substances,^[34] such as isothiocyanates, lutein, ß-carotene, quercetin, and zeaxanthin, like other cruciferous vegetables that provide good content for supplements.

Watercress Side Effects

After all, is watercress good for you in each case? No, there are some factors that you should consider. 

Watercress has a high amount of vitamin K. Therefore, you should avoid too much vitamin K in your diet if you use blood-thinning drugs such as warfarin, as it reduces warfarin effectiveness. 

Also, in a small study with healthy individuals, 100 grams of watercress daily for seven days was related to increased carbon dioxide production during exercise. This study suggests that it may have a negative effect on exercise performance,^[35] but further studies are needed.

5 Ways To Add Watercress To Diet

First, you should consider that cooking watercress^[36] inactivates some of the anti-cancer effects by reducing related enzymes. So it might be better to consume raw watercress to get chemoprotective benefits.

Watercress Juice

It is the form of watercress consumed in many studies. You can use watercress to have your green smoothies with other beneficial leafy greens.

Salads

Adding watercress to your salads is a good idea as fat-soluble vitamins (A, D, E, K) are more available if they are consumed with oils such as extra virgin olive oil that you may add to your salads. 

Watercress Soup Or Dishes

Even though there will be a loss in some functional properties with cooking watercress, it can still be a healthy choice. You can add watercress to your vegetable mix dishes or soups and increase the antioxidant content of your meals. 

Sauces

You can prepare dip sauces or toppings with watercress and healthy nuts.

How Much Watercress Should You Eat?

There is no upper limit in the literature, but generally, studies include about 80-100 grams of fresh watercress.

The Bottom Line: Is Watercress Good For You?

As an ancient medicinal herb, watercress is more than a leafy green for us. It provides many vitamins and minerals besides its active compounds such as isothiocyanates, lutein, ß-carotene, quercetin, and more, plus being very low-calorie. 

This good combination of nutritional content protects from cancers, inflammation, diabetes, cardiovascular diseases, and many other diseases related to oxidative stress. It is also a great nitrate source, making watercress an ergogenic (performance-enhancing) food for athletes. 

It is clear that watercress is a functional food, and it has proven antioxidant and anti-inflammatory content. However, recent research showed the many health benefits of watercress only in animal or cell culture studies with limited available human studies. However, watercress has promising health effects, warranting more human clinical trials in the future. 

When you become pregnant, cravings for certain foods increase. This is due to the hormonal changes that occur upon conception, which may create a longing for particular kinds of food, some with peculiar tastes. Your main goal is likely to continue eating healthy in this stage. One common question appears, “Can pregnant women eat seafood while pregnant?” So how safe is the continuance of shrimp and seafood consumption during pregnancy?

Can Pregnant Women Eat Shrimp?

Many expectant mothers wonder “Can I eat shrimp while pregnant?” and may have the only thing that comes to mind when you hear the word “shrimp”, there are many things that are categorized under the name. A few of these are barnacles, copepods, crabs, lobsters, crayfish, and barnacles. 

Because of their impressive nutrient composition and abundance, millions of people regularly consume shrimp all over the world. Whether you are making a homecooked meal or ordering at a restaurant, you may wonder if you can eat seafood while pregnant and if you can eat shrimp cocktails while pregnant.

Larger seafood sources like sharks, tilefish, king mackerel, or swordfish can contain high levels of mercury.^[1] This metal may pose little risk to the adult in moderation, but special care needs to be applied to a woman who is already pregnant or intends to be. Research has shown that mercury can accumulate in your bloodstream over time if certain types of seafood are consumed regularly. Excess mercury in the woman’s body can impede the child’s brain and nervous system development resulting in a delay of the newborn’s/infant’s/toddler’s developmental milestones and even more devastating neurologic milestones.

Is shrimp safe during pregnancy? While it is essential to be cautious about seafood consumption in general during pregnancy, it is crucial to note that shrimps do not need to be in this feared category. This is because it contains low levels of mercury compared to many other types of seafood. In fact, there are benefits to all seafood low in mercury, such as improved neurodevelopment, reduced risk of preterm birth/prematurity, and possible reduction of preeclampsia and childhood allergies. Most of these benefits are due to the rich source of omega-3 fatty acids.

While it has been decided that shrimp is safe for women to eat while pregnant, you will be happy to hear that it also provides extra nutrition for pregnant women. This means there are some surprising benefits for your health to be enjoyed! Shrimp contains low levels of fat and higher amounts of protein, making them a healthy choice for pregnant women.

Health Benefits Of Eating Shrimp During Pregnancy

1. Eating shrimp during pregnancy increases the woman’s intake of Omega 3 fatty acids, amino acids, and other nutrients; this positively affects the child’s birth weight due to better nutrition and a reduced risk^[2] of premature birth.
2. Due to shrimp being so high in omega-3 fatty acids, the food can help improve heart health. This happens when the fatty acids increase your high-density lipoprotein (HDL) levels and lower your low-density lipoprotein (LDL) levels. HDL is the good cholesterol, and LDL is the bad cholesterol.
3. Shrimp is normally high in selenium and contains important nutrients for pregnancy, such as vitamin B12, iron, iodine, choline, phosphorus, and copper.
4. When a pregnant woman consumes shrimp often, she is likely to experience a lowered risk of high blood pressure and atherosclerosis.
5. There are minerals found in shrimp that promote healthy teeth and bones, and also a protected immune system.
6. The consumption of seafood and shrimp also positively correlates with the circumference of the baby’s head.
7. An increased intake of shrimp and or other sources of low mercury-containing seafood during pregnancy may reduce the incidence of eczema^[3] and asthma in children. 
8. Studies show that increased intake of high mercury-containing fish, like shellfish, during pregnancy increases the risk of food allergy^[4] in children. Since shrimp do not contain high levels of mercury, their consumption may reduce the risk of childhood allergies by replacing other high-mercury seafood in the diet.
9. Research shows that intake of shrimp or low mercury-containing seafood during pregnancy reduces the need for a prolonged hospitalization of the baby upon birth (less risk of prematurity) and reduces the number of pain crises in sickle cell^[5] children.
10. Omega-3 intake also reduces the possibility of inflammatory bowel disease flares in children.

Recommendations For Eating Seafood During Pregnancy

It is said that the heart wants what the heart wants. As true as this statement is, pregnant women must begin to consider not only what the heart wants but what the stomach needs! Pregnant women or women of childbearing age must consider what the growing child in her womb needs rather than only what she craves to eat. As much as she enjoys seafood, she must ask questions like “What amount of seafood is okay during pregnancy,” or “Can I eat shrimp cocktails while pregnant?” 

Mercury And Omega-3 Fatty Acid Content

From our study, we see that the safety of seafood is dependent on the levels of mercury and the omega-3 fats it contains. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that a woman who is pregnant sticks to about eight ounces (up to 12 ounces) of low mercury-containing seafood per week. That’s about two to three 3-4 ounce meals per week.

Seafood Should Be Cooked Properly

As much as shrimp is safe for consumption by pregnant women, it is of vital importance to consume only well-cooked shrimp. For optimal safety, it should be cooked to a temperature around 65 to 70 degrees Celsius (145 degrees Fahrenheit). Eating fish below this or eating raw shrimp such as sashimi and sushi may be detrimental to the development of the fetus. Raw or undercooked shrimp may pose the same concerns, and as nice as it may taste, it’s best to stick to fully cooked shrimp when pregnant. 

Find Seafood Source

It’s also important to be aware of where the shrimp is sourced from, as the mercury content of seafood may vary depending on the source. Local health departments should have records of the mercury content of the water bodies in your area and if the amount is considered safe. Locally harvested shrimp can often be safely eaten if well-cooked. 

It is strongly recommended that pregnant women seek local advice to know the source of their shrimp before consumption. If the source is unknown, try reducing the amount you eat from around eight ounces a week to six ounces to play it safe.

No Large Fish Consumption

Large predatory fish like sharks contain higher levels of mercury, making it inadvisable for the pregnant woman. As mentioned before, smaller types of seafood like shrimp are great for meals during pregnancy. Others include salmon, anchovies, herring, sardines, tilapia, pollock, and Pacific mackerel.

Any of these can serve as safer types of seafood for the pregnant woman as they contain the seafood requirements in the right proportion – that is, lower levels of mercury and higher levels of beneficial omega-3 fatty acids.

The Bottom Line

Eating shrimp and other forms of seafood is great for the body under normal circumstances. The negative effects, if any, can be overlooked by the average adult, but a problem arises when an adult is pregnant. Also, seafood is a good source of iodine, which is needed for the synthesis of thyroid hormones. When deficient, not only does the pregnant woman risk hypothyroidism but there could be severe harm^[6] to the fetal nervous system, whose maturity is dependent on the mother’s thyroid hormone. Alternatively, in areas or diets without seafood, iodized salt can be used.

As much as a pregnant woman may have cravings for her usual delicacies, the diet may need to be modified to ensure the optimal safety of the growing fetus. Therefore certain foods may need to be prioritized over others during this critical time.

Different types of seafood contain mercury in varying amounts. While a small amount of mercury is harmless to the body, it can be detrimental to the fetus if consumed in excess. Shrimp contains low levels of mercury, making it safe for consumption by pregnant women at 8-12 ounces per week. Among other nutrients essential for the child’s development, it contains omega-3 fatty acids that contribute greatly to the child’s development.

For safer consumption of shrimp and other forms of seafood, certain factors must be considered. These include how well-cooked the shrimp is, the source, and local directories that advise of local conditions. Raw and undercooked shrimp may contain some amounts of potentially harmful bacteria that can cause a foodborne infection or even marine toxins.

When the source of the seafood is unknown, the food can still be eaten, but it is not generally advised during pregnancy. Always consult with your dietitian, medical doctor, or obstetrician for individual guidance on a safe diet when pregnant or trying to conceive to ensure the best possible health status for your little one. 

How would you define a functional food? Is it low-calorie? Is it healthy for your cardiovascular system? Does it include high fiber or high vitamins and minerals? If your answer is yes to each question, then buckwheat is an entirely functional food for health, weight loss, and disease prevention. Let’s find out the science behind the health benefits of buckwheat.

Buckwheat Benefits

Buckwheat is one of the most common pseudocereals. Health benefits^[1] for heart disease, high blood pressure, high blood cholesterol, cancer, inflammation, and high blood sugar are attributed to buckwheat consumption. It is also a prebiotic food due to its high fiber content. Prebiotics act as food for the good bacteria in our gut, fostering their growth and protective effects.

The antioxidant (especially rutin and quercetin) content of buckwheat makes it a superfood against many diseases.

Researchers showed a significant increase in total antioxidant capacity in the blood by adding buckwheat honey^[2] to the diet or with buckwheat-enriched bread^[3] consumption.

Protect Yourself From Cardiovascular Diseases

Cholesterol-Lowering Effects

Buckwheat is a healthy and functional product for cardiovascular diseases. A study with 3,542 people^[4] showed that buckwheat consumption decreased total cholesterol, blood fat, and low-density lipoproteins or LDL (bad cholesterol). It also increased high-density lipoproteins, or HDL (good cholesterol), compared to the population who mainly consumed corn. 

Total cholesterol and specific enzymes related to oxidative stress and inflammation were lower^[5] in healthy volunteers who consumed cookies with buckwheat enrichment.  

The study on human intestinal cells^[6] showed that buckwheat extracts might reduce the intestinal absorption of dietary cholesterol in the bowels. Buckwheat (but not wheat and rice) may lead to greater cholesterol excretion^[7] from the body and reduce some gene activation about cholesterol absorption and transfer of intestinal cells (NPC1L1 and ACAT2). 

Vascular Health & Blood Pressure

According to the studies above, we know that buckwheat can reduce blood cholesterol levels. This mechanism^[8] benefits vascular health and hypertension prevention because LDL cholesterol or oxidized-LDL by stress factors is the enemy of vascular health and forming artery-blocking plaques. 

In another study,^[9] researchers indicated that fermented buckwheat sprouts contain natural angiotensin-converting enzyme inhibitors or ACE inhibitors. ACE inhibitors are the targeted enzyme for many hypertension drugs because it has a role in the production of the angiotensin molecule, of which an excessive amount leads to a massive increase in blood volume and vascular tension by reducing the water loss from kidneys and contracting the vessels.  

The relationship between buckwheat consumption and blood pressure regulation has yielded inconsistent results between the studies.^[10] Some studies show a reduction in blood pressure, but there are also studies indicating no relationship between the two variables.

Manage Blood Sugar & Diabetes

Diabetes^[11] is a chronic disease challenging about 422 million people worldwide. It occurs with insulin secretion deficiency or ineffective insulin activity, resulting in increased blood sugar levels. Buckwheat health benefits include glucose metabolism regulation, an essential function for patients with diabetes. 

It is well-established^[12] that whole grain foods have a lower glycemic index, a system that ranks foods based on their blood sugar effects on a scale of 1-100. Pure sugar has a glycemic index of 100.

Similarly, a diet rich in fiber benefits blood sugar control in patients with diabetes or people with blood sugar fluctuations or insulin resistance.

A low-glycemic index diet^[13] is highly recommended for patients with diabetes or other unbalanced blood sugar problems, such as polycystic ovary syndrome. Those who use buckwheat rather than plain wheat daily can lower the glycemic index of their diet. Buckwheat has a glycemic index of approximately 50, which is considered low.

The study^[14] with healthy individuals showed that blood glucose levels after meals were lower in volunteers who consumed buckwheat products, especially buckwheat groats.

Another study on 10 healthy, normal-weight volunteers showed a two-hour postprandial blood sugar that was significantly lower^[15] on buckwheat bread than on other test bread, concluding that buckwheat would be an ideal food for preventing and treating people with diabetes.

Reduce The Risk Of Cancer

Cancer^[16] is the disease of the century and the leading cause of death in developed or developing countries. Functional foods are gaining importance for the prevention of chronic diseases such as diabetes, metabolic syndrome, cardiovascular diseases, and also cancers.

There was an association between consuming several functional foods,^[17] including buckwheat, and reduced risk of cancer since buckwheat can reduce oxidative DNA damage. This damage is the underlying mechanism of cancer initiation and development. 

Reduce The Risk Of Neurodegenerative Diseases

The health benefits of buckwheat on neurodegenerative diseases are not yet clear, but promising results have been obtained in animal studies.^[18] For this reason, the scientific world will elaborate on this relationship with human studies in the coming days.

In addition, it is suggested that the antioxidant component of buckwheat, called rutin,^[19] reduces the risk of neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, or neurological function loss.

Improve Digestive Health

One of the reasons why buckwheat is consumed so widely is that it does not contain gluten. Today, gluten-free products^[20] are frequently used in both celiac disease, gluten sensitivity, and general healthy nutrition.

In addition, buckwheat has an enormous contribution to digestive tract health. It supports^[21] microbiota health and healthy defecation with its high level of dietary fiber.

What Is Buckwheat?

Cereals and whole grains have played a pivotal role in meeting the human population’s demand for starchy food since humans started to live in a communal setting. Cereals like corn, wheat, and rice constitute approximately 80% of the food consumption by human beings. These products are suitable for enrichment to meet the essential micronutrient needs for vitamins and minerals. However, researchers nowadays focus on other crops^[22] like cereals. 

These products are “pseudocereals^[23]” because they are not cereals but also good carbohydrate sources. Luckily, “pseudocereals” are naturally rich in micronutrients and proteins compared to cereals. According to the Food and Agriculture Organization,^[24] pseudocereals might help improve nutrition and health, meet food needs, and enhance livelihoods. Altogether, they contribute to future food security and a sustainable world. These underutilized crops have great potential to act for global hunger crises.

Nutrition Facts

Buckwheat nutrition data showed that it has the highest nutritional components^[22] with the same calories per 100 grams as compared to rice, wheat, or corn(maize). You can see this in the table comparing buckwheat with rice, wheat, and corn. It has a good share of amino acids and total fiber. Furthermore, it contains higher calcium, iron, magnesium, manganese phosphorus, and potassium levels than other commonly used crops. 

Table 1:^[22] Nutrients in buckwheat, rice, wheat, and corn.

Buckwheat has a well-balanced composition^[25] of amino acids, which leads to high biological activity. Buckwheat is particularly rich in lysine. This is an important content as plant-based protein sources include generally limited lysine. However, buckwheat has lower glutamine and proline amino acid levels than wheat. 

Buckwheat might not be very suitable for lectin-free diet followers as it provides lectin-like other whole grain products. Lectin is a kind of carbohydrate-binding protein that may cause clumping (agglutination) of particular cells or precipitation of a bunch of molecules (glycoconjugates). You may prefer to control your lectin intake in your daily diet.

Buckwheat Side Effects

Is buckwheat good for you in every scenario? Unfortunately, no. Buckwheat is healthy food, but it becomes hazardous for one who has an allergy to buckwheat proteins.^[29] It is one of the major allergen foods, especially in Asia, as it is commonly consumed in this area. It may even trigger potentially fatal anaphylaxis. 

Buckwheat potentiates allergic reactions in some people because its proteins have strong resistance to enzymatic degradation in the digestive tract. 

You should be aware of the body’s reaction when you eat food you didn’t eat before to realize if you are allergic to that food.

6 Ways To Eat Buckwheat

When you want to consume buckwheat, it is effortless to add to your diet, and there are many buckwheat recipes. Check out the examples below.

Salad

Buckwheat can be a low-calorie and healthy meal when making cereal salads. A grain salad that is gluten-free and enriched with vegetables and fruits is very nutritious and satisfying for your appetite.

Bread

You can use buckwheat flour to make bread or other bakery products. It is beneficial to make the carbohydrate sources you consume in your diet healthier. You can prefer buckwheat flour instead of white wheat flour to prepare even buckwheat pancakes or muffins.

Buckwheat Tea

You can prefer to drink rather than eat. It is possible to consume buckwheat as a herbal tea, which is frequent in Asia. Getting benefits from its flavonoids is a plus.

Meals

You can also consider cooked buckwheat groats with your meat or vegetable main dishes. 

Snacks

Buckwheat crackers are a low-calorie, nutritious choice for snacks.

Raw Buckwheat Groats

You can try to consume raw buckwheat groats such as oatmeal with milk or yogurt. It could be more challenging to consume than in the cooked form, but it is also very beneficial.  

The Bottom Line: Is Buckwheat Healthy?

The health benefits of buckwheat are apparent according to scientific studies. Increasing the phenolic content of the diet, vitamin and mineral intake, and increased dietary fiber by buckwheat consumption benefits many health problems such as cardiovascular diseases and diabetes, cancer, obesity, and neurodegenerative diseases. 

It is a great advantage that it does not contain gluten. In this way, it creates an important carbohydrate source for both celiac patients and other people consuming gluten-free diets. 

Thanks to the amino acid, vitamin, and mineral content of buckwheat, it has many health benefits as a high-quality carbohydrate source. However, it can cause allergic responses or side effects in buckwheat-sensitive individuals. 

Once you are sure you are not allergic to buckwheat, you can add this healthy carbohydrate source to your diet in many different ways for a low-glycemic approach to including healthy fiber and nutrients into your balanced diet.  

Tilapia is a fish native to the Middle East and Africa. It is currently farm-raised worldwide, making it convenient, cheap, and easy to find. It is the fourth most consumed seafood in the USA. There are three main species of tilapia, but The Nile (black) tilapia, Oreochromis niloticus, also known as the Nile mouthbrooder, is the most commonly farmed tilapia.

Tilapia has a sweet and mild flavor that makes it easy to include in a healthy and well-balanced diet of whole grains, fruits, vegetables, and lean meats. Eating tilapia lowers health risks. It is lean, averaging only 3 grams of fat per serving, and it is an excellent source of protein full of many essential vitamins and minerals. Read on to learn more about this versatile fish that many call the ‘chicken of the sea’.

Tilapia Benefits

Prevent Cancer

People that eat moderate amounts of seafood may lower their risk of cancer. It has a very high nutritional value that helps your immune system to work at its best. Tilapia is also very rich in selenium. This essential antioxidant reduces inflammation and may hinder the development or spread of cancer cells.

Support Heart Health

Tilapia is not as high in omega-3s as other fatty fish, but it is still considered heart-healthy. It is very low in cholesterol and especially saturated fats, which makes it good for the heart and preventing blood clots. It is also very high in protein. Calcium levels in tilapia also help with cardiac contractions. Tilapia is good for overall heart disease risk.  

Improve Bone Strength

Tilapia contains high amounts of Vitamin D, calcium, phosphorous, and magnesium which makes it a super food for your bones. These vital minerals help to enhance bone density. Eating this fish may also help heal damaged bones and the collagen in tilapia may help heal wounds.

Improve Brain Function

Eating moderate amounts of tilapia may help your brain^[1] function better. The high density of vitamins and minerals may also help in decreasing cognitive declines, such as dementia or Alzheimer’s disease. This is especially important as you age.

Boost Better Metabolism

Tilapia is great for weight loss. It is very low in calories and fat and is a great way to add a healthy option to your diet regimen. This fish is high in protein to keep your muscles healthy. The other essential vitamins and minerals keep you full of energy. 

Improve Immunity

Tilapia is high in selenium and is essential for the proper function of the immune system. It can improve the working force of your white blood cells. Selenium is also vital for proper thyroid function and DNA repair, and better reproductive health. 

What Is Tilapia?

Tilapia is an inexpensive, mild-flavored freshwater fish. It is one of several species belonging to the Cichlid family. Its low price and rapid life cycle have made it the most commonly farmed fish worldwide. 

Tilapia is primarily a vegetarian species, with over 90% of their diet consisting of algae, diatoms, and aquatic macrophytes. They have also been known to eat aquatic insects, crustaceans, and fish eggs, although this does not comprise the majority of their diet. 

The popularity of tilapia is worldwide. They do well being farmed because they survive and thrive in overcrowded and poor-quality water. They do not tolerate cold water and need to be farmed in warmer climates. Some farming practices vary by location, raising both safety and ethical concerns. 

Is Tilapia Bad For You?

There are many health benefits of eating tilapia, but you may also choose to avoid fish which comes with certain risks. Why might tilapia be bad for you?

Opponents of tilapia argue that unsafe farming practices make farm-raised fish bad for you. Because they are mass-produced in crowded, commercial fish farms, this overcrowding can lead to disease. 

The waters that fill the indoor recirculating tanks have also been found to have high contaminants, such as heavy metals. This is particularly true of fisheries near industrial parks, where heavy metals and cancer-causing chemicals can pollute the water. 

Tilapia are filter-feeding fish in their natural environments. Unfortunately, some tilapia farmers feed their fish stock with the feces of livestock animals. The feeding method of tilapia being fed feces may lead to contaminated waters.^[2] Unsafe processing practices and eating raw tilapia can lead to salmonella^[3] poisoning and other food-borne illnesses. 

Often, farmed fish are fed antibiotics because in overcrowded environments they are prone to disease. Ingesting these antibiotics may be harmful to humans. 

Another risk is consuming dioxins,^[4] which have been found in tilapia fish farms and are known to cause cancer in humans. The feed these fish are provided must meet regulated standards^[5] to keep humans safe. Dibutyltin, a chemical found in PVC plastic, has also been found in farm-raised tilapia. When ingested by humans, this chemical increases the risk of inflammation, asthma, arthritis, and allergies. It also weakens immunity and causes metabolic disorders.

Tilapia Side Effects

The most common seafood-borne illness in the US is scombroid poisoning.^[6] Although it is more common in darker fish like tuna and mackerel, a few cases have been reported in humans secondary to tilapia consumption. This poison, also known as histamine fish poisoning, causes an anaphylaxis-like reaction. Sudden onset of symptoms may include difficulty breathing, bronchospasm, low blood pressure, hives, and flushing.

Other symptoms may occur over 12-48 hours, including rash, headache, diarrhea, abdominal pain, blurred vision, and dizziness. For most people, the prognosis is good with anti-histamine administration. Improper handling, including inadequate storage and refrigeration of fish, leads to bacterial overgrowth and scombroid poisoning. Once the histamine forms in the fish, refrigeration, freezing, or cooking can eliminate it. 

Rare cases of saxitoxins can be absorbed by tilapia in waters where these bacteria accumulate, leading to paralytic shellfish poisoning. 

In addition to farming practices, tilapia contains more omega-6 fatty acids than omega-3 fatty acids. Omega-6 fatty acids are a less healthy fat, and the amount found in tilapia is more than  in bacon. The problem with this is that omega-3s and omega-6s should be in a normal ratio, and consuming more omega-6s can imbalance that ratio.

Fish oil is also a natural anticoagulant. Increased consumption may increase your risk of bleeding, especially if you are on anti-clotting medication (anticoagulants). Moderate consumption of tilapia is essential. 

Safe Ways To Eat Tilapia & Alternatives

The best tilapia^[7] is fresh-caught, not farmed. If you do get farmed tilapia, be sure that the fish is farmed in the proper conditions. Also, ensure that it has been stored/refrigerated correctly and is cooked thoroughly. 

Tilapia is considered one of the best fish for pregnant or breastfeeding women and children because of its low mercury levels compared to other species of fish. It is also high in many vital nutrients. There is scientific evidence that shows that eating fish during pregnancy^[8] is essential for a baby’s cognitive development. 

To see the most nutritional benefits, the FDA recommends you eat at least 8oz of seafood every week. Most people who are eating higher levels of fish are known to consume a healthy, well-balanced diet, including:

• Fruits and vegetables
• Whole grains
• Low-fat dairy
• Nuts, seeds and legumes
• Lean meats

Their diets are also lower in highly processed foods, meats, and sugars. The best way to cook tilapia is to bake it or grill it rather than pan-frying it. If you choose to pan-fry it, try using a healthier oil such as extra-virgin olive oil or avocado oil. Though tilapia is very mild in flavor, you may prefer other fish such as salmon, tuna, sardines, cod, trout, sea bass, Alaskan pollock, mackerel, flounder, and rockfish. These alternatives contain more omega-3s than tilapia.  

Another fantastic alternative to tilapia is Lingcod.^[9] It is considered the most versatile fish in the world. It has a very light flavor and is found in products everywhere, from imitation crab to fast-food fish sandwiches. Millions of tons of Lingcod are harvested from the fresh waters of Alaska every year.

Final Thought

Both the Food and Drug Administration and the Environmental Protection Agency issue advice to consumers when it comes to eating fish. It is important to be aware of where your fish is coming from. Avoiding farmed tilapia from China, the world’s largest producer, is highly recommended because their farming practices present the greatest concerns.

The best and safest farmed tilapia comes from the US, Canada, the Netherlands, Ecuador, and Peru. Even if tilapia is caught in the US but processed in another country, the foreign country of processing must appear on the package as the ‘country of origin’, according to the Country of Origin Labelling Program, which is enforced by the USDA’s Agricultural Marketing Service.^[10] Look for the Ocean Wise symbol on the packaging. 

If you can find it, wild tilapia is the best. Unfortunately, in the US, wild and organic production of tilapia is less than 1%.

Like anything else, moderate consumption of tilapia is the best. Try and eat it only occasionally while incorporating other fish for the most health benefits. With these caveats in mind, choosing tilapia is nutritious, safe, and sustainable.

Many people may not realize that olives are a Mediterranean fruit. Olives are often enjoyed as a salty snack and are a source of healthy unsaturated fats. People have enjoyed them since at least 410 B.C.,^[1] and they continue to be popular today. But is eating too many olives bad for you? Is there such a thing? Keep reading to learn more about the nutritional value and benefits of olives.

What Are Olives?

Olives, also known as Olea europaea,^[2] are subtropical fruits originating in the Mediterranean. They grow on olive trees and are the most cultivated fruit trees in the world.

They grow on olive trees, which are only ten meters tall. It takes three to four years for the trees to start bearing olives, but they won’t be in full production until 12 to 20 years of growth.

Olives can be eaten on their own as whole fruits. However, they are required to undergo processing to be edible. Common processing methods are alkaline hydrolysis or slow acid and enzymatic hydrolysis. 

This is because fresh, raw olives are extremely bitter, and they cannot be eaten raw and unprocessed.

Processed olives can be eaten when they are green or black. Green olives are unripe, and black olives are ripe. 

Many olives are also produced for olive oil production. Extra virgin olive oil is a popular oil and a staple in many households. 

Olive Nutrition Facts

As mentioned, processed olives can be eaten black or green, and both will be easily found at your local grocery store. The nutrition facts for both varieties are listed below. 

Nutrition information^[3] for 50 grams of black olives, approximately ten olives:

• Energy (calorie): 58 kilocalories
• Water: 40 grams
• Protein: 0.42 grams
• Fat: 5.45 grams
  • Saturated fat: 1.14 grams
  • Monounsaturated fats: 3.83 grams
  • Polyunsaturated fats: 0.31 grams
• Carbohydrates: 3 grams
  • Fiber: 0.8 grams
  • Sugar: 0 grams
• Iron: 3.14 milligrams
• Phosphorous: 1.5 milligrams
• Sodium: 367.5 milligrams 
• Vitamin A: 8.5 micrograms
• Vitamin E: 0.825 milligrams

Nutrition information^[4] for 50 grams of green olives, approximately 12 olives: 

• Energy (calorie):  72.5 kilocalories
• Water: 37.7 grams
• Protein: 0.52 grams
• Fat: 7.65 grams
  • Saturated fat: 1.02 grams
  • Monounsaturated fats: 5.65 grams
  • Polyunsaturated fats: 0.66 grams
• Carbohydrates: 1.92 grams
  • Fiber: 1.65 grams
  • Sugar: 0.27 grams
• Iron: 0.24 milligrams
• Phosphorous: 2 milligrams
• Sodium: 780 milligrams 
• Vitamin A: 10 micrograms
• Vitamin E: 1.91 milligrams

Black olive nutrition and green olive nutrition do vary slightly. The main differences are that green olives are higher in fat, including healthy monounsaturated fats, sodium, dietary fiber, and calories. 

While it is positive that olives contain healthy fats, you should be mindful of the sodium content. According to the Dietary Guidelines for Americans, individuals should limit sodium intake^[5] to 2300 mg per day, which is equivalent to one teaspoon of salt. 

One portion of black olives provides 16 percent of the daily value of sodium. One portion of green olives provides 34 percent of the daily value of sodium.

Any food that provides 20 percent or more of the daily value for sodium is considered high in salt. This means green olives are considered high in salt, and black olives are moderate in salt. 

Benefits Of Olives

Although olives contain quite a bit of sodium, there are many health benefits linked to olives and olive oil. Keep reading to learn what research says about olives, olive oil, and their health benefits.

Heart Health

A 2020 study^[6] determined that those consuming ½ tablespoon of olive oil per day had a 14 percent lower risk of cardiovascular disease and an 18 percent lower risk of coronary heart disease. 

The study also found a decreased risk of heart disease when individuals replaced 5 grams of butter, margarine, mayonnaise, or dairy fat with olive oil. This is all evidence that olive oil benefits heart health.

Chronic Inflammation

A 2018 review article^[7] reported that extra virgin olive oil might lessen chronic inflammation. This is thought to be due to its polyphenol content, which are beneficial plant chemicals found in olive oil. 

This potential benefit was seen in both animal and human studies.

This means olive oil could be a potential anti-cancer, anti-hypertension, and anti-high cholesterol agent. The authors stated more research is needed in this area before olive oil can be proposed as a potential agent to treat chronic inflammatory states. 

Bone Health

A 2016 review study^[8] determined, based on evidence from cell, animal, and human studies that olives, olive oil, and olive polyphenols are potential dietary interventions that could aid in preventing osteoporosis among elderly individuals. 

This is because olives and olive products can increase bone growth by suppressing oxidative stress and inflammation. 

While promising, future research with more human clinical trials is required to determine the true impact of olives on bone health.

Inflammatory Bowel Disease

A recent 2022 study review^[9] determined olive oil may supplement standard inflammatory bowel disease medications in disease management. This is due to the anti-inflammatory effect of the polyphenols contained in olive oil, such as oleuropein and hydroxytyrosol. 

While these findings are exciting, future research, including randomized control trials, is required to determine olive oils’ effectiveness in managing inflammatory bowel disease.

Diabetes Management

A 2017 meta-analysis study^[10] found olive oil intake was associated with a decreased risk of developing type II diabetes mellitus and improved diabetes management. The researchers concluded olive oil is a suitable component of a healthy diet.

Cognitive Function

A 2020 animal study^[11] tested the effects of oleocanthal and ligstroside polyphenols from olives on female mice.  The study found that one of the polyphenol compounds, ligstroside, had a protective effect on early Alzheimer’s disease development, brain aging, and enhanced cognitive function. 

As this study was animal-based, future research involving human trials is required.

How Do Olives Affect Your Weight?

While eating olives is not a magical cure that will help you lose weight, olive oil does contain nutritional qualities that have been associated with weight loss. 

High consumption of olive oil is one of the main components of the Mediterranean diet.^[12] 

The other main components of the Mediterranean diet include a high consumption of vegetables, fruits, nuts, cereals, and whole grains, a moderate consumption of poultry and fish, and a low consumption of sweets, red meat, and dairy products.

Ultimately the Mediterranean diet is a dietary pattern that is high in monounsaturated fats and fiber and low in saturated and trans fats.

Recent findings from a 2022 review study reported weight loss could be achieved through the Mediterranean diet,^[12] which in turn can reverse the negative health effects caused by obesity. 

This indicates that olive oil could be a dietary staple in a healthy diet that contributes to weight loss and health benefits in general. 

You don’t necessarily have to follow the Mediterranean diet to lose weight. Overall, consuming a diet rich in various foods is essential to achieving and maintaining a healthy weight. 

What Happens If You Eat Too Many Olives?

We already know the answer to the question “Is eating too many olives bad for you?”, so what will happen if you eat too many olives?

It’s best to avoid consuming foods high in sodium often, as they can increase the risk of high blood pressure. High blood pressure is concerning as if left untreated, it can result in artery damage and lead to further bodily harm such as stroke, vision loss, heart failure, heart attack, kidney disease, and sexual dysfunction.

While olives can be part of a healthy diet, they should be consumed in moderation and alongside other healthy whole foods.

Can you eat too many olives? If you do eat a lot of olives often, you could be consuming too much sodium. Try to consume olives in moderate amounts and eat foods that are not high in sodium. 

Pairing high-sodium foods with low-sodium foods will make you less likely to exceed 2300 mg of sodium in one day.

If you have concerns or questions about how to manage your sodium intake, contact a Registered Dietitian.

How To Eat Olives In A Healthy Way

Olives can be added to many meals or even just eaten as part of a healthy snack. Some examples are listed below.

Lunch/Supper

• Make homemade whole wheat crust pizza and use sliced olives as a topping.
• Make a Greek salad with olives.
• Make a Middle Eastern bean salad with olives.
• Try adding olives to a pasta dish.
• Add olives to a homemade sub or sandwich to add a tangy flavor.
• Try making skillet chicken with olive slices.
• Add olives onto a tray baked full of oven-roasted vegetables.

Snacks

• Eat ten whole olives as a quick snack. 
• Add olives onto a charcuterie board and serve to guests.

If you are not a fan of olives but want to include olive products in your diet, try cooking with olive oil. It can be used in many cooking or baking recipes and can be found easily in any grocery store.

Summary

Overall, there are certainly health benefits associated with eating olives and consuming olive oil. Caution should be exercised if you are concerned about your sodium intake, as olives do contain quite a bit of sodium.

As long as you are eating olives in moderation alongside a variety of whole foods, they can certainly be part of a healthy diet.

One of the most popular dietary supplements on the market is collagen, and it’s being added to practically everything, from protein powder and protein bars to skincare and even coffee. But, are there benefits of collagen supplements worth the hype, and is there a such thing as too much collagen? 

The benefits of taking collagen supplements have been trending, promising greater skin glow, improved skin elasticity, reduced cellulite and stretch marks, finer wrinkle lines, healthier digestive tract, decreased bone loss, and more. And since it’s an important^[1] protein we all lose as we age, it’s no wonder that finding ways to replenish our stores has become one of the most sought-after supplements to slow down the symptoms of aging.

Benefits Of Collagen Supplements

Even though there’s not enough scientific evidence to clearly state all the health benefits of taking a collagen supplement for men or women, there are some data that point to the potentially positive effects it can have on specific areas of the body. 

Help Improve Skin Health

Collagen peptide supplementation may improve the look, texture, and elasticity of your skin. Studies^[2] involving hydrolyzed collagen have shown some impressive results in the appearance of the skin, especially with wrinkles, skin hydration, and even skin elasticity. 

This type of collagen undergoes a special process called hydrolysis that makes collagen easier to absorb, thus creating better results after consistent use^[3]. Collagen also helps with replacing dead skin cells and creating a more rejuvenated and refreshed look.

Help Improve Muscle Mass

There are plenty of protein powders on the market that contain collagen peptides as one of their essential ingredients. This is because collagen plays an essential role in building and growing muscle tissue. Research shows how adding collagen to your post-workout^[4] supplementation regimen can have a positive effect on muscle mass, helping you grow and tone your muscles as well as enhance the recovery of muscle fibers.

Still, it’s important to note that collagen alone won’t do much in terms of muscle growth and strength. A high-quality protein powder^[5] needs to be involved as all essential amino acids have to work together to promote an increase in muscle size and strength. 

Keep Your Bones Healthy & Strong

As we age, our bones become weak and brittle, leaving us at a higher risk of lower bone density (osteopenia), bone loss (osteoporosis), and even bone fracture. An increased collagen intake may play an important role in preventing bone breakdown and slowing down^[6] the rate of bone mineral density reduction.

Even though all of these studies have been done on a small sample and still more research is needed in human subjects, it does show a promising outcome for those struggling with early onset osteoporosis and other issues with poor bone health.

Lower Joint Pain

Joints and bones in your body are protected by cartilage, a type of tissue that surrounds each and every one of them and helps keep them protected by absorbing shock and preventing them from rubbing against each other. 

It even adds structure and shape to some areas of your body, and that’s why any sort of damage to your cartilage may create issues, pain, and injury in your joints, making it hard to perform even the most basic functions. Also, distortion from injury or inflammation, besides the pain, may have a cosmetic impact.

The benefits of taking a collagen supplement for joint pain show up in the results of a 24-week study^[7] showcasing its effect on athletes and those with osteoarthritis. There was notable joint pain relief that subjects experienced after supplementation, due to the lower inflammation in the cartilage creating better joint support and reducing pain intensity. 

Improve The Health Of Your Hair

There are some potential benefits of collagen supplementation for your hair, but there’s not enough data to validate the claims. Still, the amino acids in collagen create keratin^[8], one of the most important proteins that participate in the structure of hair.

It also acts as an antioxidant and may help prevent your hair from turning gray^[9] (an aging process due to oxidation), as well as help fight damage to the hair follicles caused by free radicals in this oxidation process. For the same reason, it might prevent nail brittleness^[10] and help improve the general health of your nails. 

Promote Heart Health

Collagen and specific collagen peptides may help prevent serious^[11] cardiovascular conditions. Collagen is one of the main proteins that create the structure of your blood vessels, especially arteries, which may become stiff and less flexible once collagen production slows down. Worse, add to this atherosclerosis, and it becomes a double threat to you in the way of hypertension and poor circulation.

In fact, stiff and non-elastic arteries leading to atherosclerosis^[12] are a result of the narrowing of your blood vessels and are leading causes of heart attack and stroke. 

Additionally, collagen intake may boost the levels of “good” cholesterol (high-density lipoprotein, or^[13] HDL-C), which helps prevent atherosclerosis and reduces your risk of a cardiovascular event, e.g., heart attack or stroke. 

What Is Collagen?

Collagen is one of the most important proteins in the human body since it plays a crucial role in structuring and building the cells of your muscles, bones, and connective tissues. According to research, it accounts for over 30% of the total protein in the body, and it’s found everywhere from your skin and bones to organs and intestinal walls. 

Created from three essential amino acids, proline, hydroxyproline, and glycine, collagen provides your skin with elasticity and structure, protects your organs by creating a thin cover, helps your blood to clot, and even plays an important part in digestion. You can easily say there’s almost no body process where collagen isn’t involved, and that’s why maintaining high levels for as long as it’s humanly possible remains an important factor in longevity and overall health. 

Types Of Collagen

There are 28 different types^[14] of collagen, but type I accounts for 90% of the total collagen in the human body. Type II provides joint support and may ease joint pain, type III is mostly found in muscles and organs, type IV can be found in the skin, and type V makes the cornea of your eyes, specific layers of the skin, hair, and even the placenta.  

As we age, our bodies naturally produce less collagen, while the existing levels break down faster each passing year. Both men and women experience a drastic decline in their 60s, but the loss of female hormones makes it even worse after menopause. That’s why the benefits of collagen supplementation for women may be even more prominent than in men. 

The usual signs of lower collagen synthesis include wrinkles^[15] and saggy skin, weakening and shrinking muscles, joint pain, loss of mobility, circulation problems, and gastrointestinal issues that are caused by thinning of the lining of your digestive walls. Experiencing these issues is why many people start taking collagen supplements in one form or another. 

Collagen can easily be obtained from food alone, but it’s mostly found in animal sources. That’s why many people who are following a vegan or vegetarian diet have even lower collagen levels in their bodies and need to resort to supplementation to get adequate levels. Still, there are some vegan^[16] collagen supplements on the market, but the jury is still out on their efficiency. 

Potential Side Effects

Collagen supplements are generally considered safe and usually produce no side effects. However, different brands include a variety of additional ingredients^[17] in their collagen products which may cause negative side effects, especially if you’re sensitive, intolerant, or even allergic to some of these ingredients. 

Additionally, you might have issues if you’re pregnant or breastfeeding, as well as if you’re taking certain medications that might interfere with herbs, vitamins, and minerals found in said products.

One concern with collagen adverse reactions is with COVID-19 vaccines, which resulted in skin reactions. However, these were only due to injected collagen^[18], not supplements, and therefore shouldn’t affect your decision to use this beneficial supplement.

Collagen-Rich Foods

Since certain foods naturally contain collagen, it’s always best to start increasing your intake via real foods before depending on supplements. Foods that contain high amounts^[19] of collagen include

• Bone broth
• Bones, skin, and cartilage of animals
• Fish skin

Collagen supplements usually come in the form of powder, but the benefits of collagen gummies, collagen water, vitamins, and different kinds of serums are all equivalent.

The Bottom Line

Collagen is the most abundant protein in the body, playing a crucial role in almost every process, from building skin and tissue to improving muscle mass and protecting the lining of your gastrointestinal tract. 

Getting adequate amounts of collagen through food or supplements is important to slow down the body’s natural decline (i.e., aging via oxidation), but there’s plenty of research that still needs to be conducted to fully support the claims around the health benefits of collagen supplements.

Are you looking to add more superfoods to your diet? Contrary to popular belief, you don’t need expensive supplements to achieve this. 

Common foods like tangerines are packed with nutrients that are incredibly good for your health. 

If you’ve overlooked this sweet and tangy fruit or are simply confused about the difference between tangerines and oranges, you’ll want to keep reading. 

Once you learn about their many benefits, you’ll be eager to add tangerines to your next grocery list. 

Tangerine Nutrition Facts

Most tangerine health benefits are due to its high vitamin C content. A single fruit provides^[1] more than 25 percent of your daily needs.

Vitamin C helps your body absorb iron and fight off infections. Plus, vitamin C is a powerful antioxidant that protects your cells from stress-related damage and aging. 

Tangerines, and other citrus fruits, are also good sources of flavonoids.^[2] Flavonoids are compounds in plant foods that fight inflammation and reduce your risk for chronic diseases. 

Finally, the tangerine peel and fruit contain plenty of dietary fiber, water, vitamins, and minerals that support heart and digestive health. 

Below is the nutritional breakdown of a typical serving of tangerine, which is about one medium-sized fruit: 

• Calories: 46 kilocalories.
• Fat: 0 grams.
• Carbohydrate: 12 grams.
• Fiber: 2 grams. 
• Total Sugars: 9 grams.
• Calcium: 32 milligrams.
• Magnesium: 11 milligrams.
• Potassium: 146 milligrams.
• Vitamin C: 24 milligrams. 

Tangerine Benefits

So what are tangerines good for and how exactly are tangerines good for you? Including them in your diet can:

Boost Immunity

Consuming tangerines provides a healthy dose of vitamin C to support your immune system. 

Vitamin C orchestrates many complex processes^[3] that are part of your body’s immune response to disease or injury. 

These processes include mobilizing and protecting phagocytes, the white blood cells that act as your body’s first line of defense against infection.

Vitamin C also assists with the development and function of special immune cells, called T cells, that create antibodies to protect your body from specific invaders.  

While it’s unclear^[4] whether high doses of vitamin C can keep you from catching a cold or ease cold symptoms, research has shown that not getting enough vitamin C makes you more susceptible to infections.^[5]

Furthermore, people who eat a lot of fruits and vegetables that contain nutrients like vitamin C are less likely^[6] to suffer from many chronic diseases and cancers.  

Help Fight Wrinkles

Tangerines have the potential to support skin health and fight signs of aging due to their high antioxidant content. Antioxidants^[7] neutralize free radicals, which are unstable molecules made during normal metabolism. In doing so, they protect tissues and cells from damage caused by internal or external stressors.

As a potent antioxidant, vitamin C protects^[8] your skin cells from damaging UV rays.

Vitamin C also stimulates the production of collagen, a protein that strengthens connective tissues throughout your body. 

Together, these efforts help you maintain healthy skin by combating premature aging and wrinkling in the skin’s support structure. 

Protect Brain Health

Brain function tends to decline as we age. Finding ways to improve brain health can dramatically impact your quality of life in your later years. 

Tangerines provide antioxidants and flavonoids that may help achieve this. 

Vitamin C has been shown^[9] to reduce inflammation and protect brain cells from damage through its antioxidant properties. Both are risk factors for age-related brain diseases like Alzheimer’s.  

In addition, laboratory studies^[10] have found that the flavonoids^[11] in citrus fruits improved memory, motor function, and depressive symptoms in test animals. 

There are still not enough human studies to corroborate the animal studies’ results; however, one small 2015 study^[12] found that drinking a flavanol-rich juice daily for eight weeks improved memory in older adults.

Also, observational studies have linked a higher intake of citrus fruits in adults with a reduced risk of dementia,^[13] stroke,^[14] and depression.^[15]

Promote Heart Health

As a good source of fiber, tangerines support your heart in a few ways. 

Eating plenty of fiber is well known^[16] to help lower cholesterol levels, a risk factor for heart disease. However, fiber also interacts with the healthy bacteria in your gut to promote cardiovascular health. 

These friendly bacteria break down the fiber in your digestive tract to form short-chain fatty acids. Short-chain fatty acids interact with your body’s cells to regulate^[17] blood pressure and inflammation —  actions that protect against cardiovascular disease. 

Fiber also helps control blood sugar levels which is good for your heart. Over time, high blood sugar can damage blood vessels and is a major cause of heart disease. 

Aid Weight Loss Efforts

Are tangerines good for weight loss? Tangerines are excellent foods to include in your diet to achieve a healthy body weight. 

Due to their fiber^[18] and water content, tangerines are naturally low in calories, with only about 0.5 calories per gram weight. 

Compare this to a standard potato chip with about 5.3 calories per gram weight, and it’s easy to see how choosing tangerines at snack time can help you stay within your calorie goals. 

Additionally, the fiber in tangerines may help reduce food cravings. Fiber helps keep your blood sugar levels steady and slowly travels through your digestive system. Both of these can keep you feeling fuller, and longer.

Help Prevent Anemia

Anemia^[19] occurs when you don’t have enough healthy red blood cells to transport oxygen to your body’s organs. As a result, you can feel weak, light-headed, and tired.  

There are a few different types of anemia, one of which is iron-deficiency anemia. This type develops when you don’t have enough iron in your system. Iron helps make hemoglobin, the part of your red blood cell that carries oxygen throughout your body. 

You may experience iron-deficiency anemia if you have a diet low in iron, have certain digestive conditions that affect how well you absorb iron, or as a result of a recent menstrual cycle. 

Foods high in vitamin C, like tangerines, improve your body’s ability to absorb iron from the foods you eat. Combining citrus fruit like tangerines with iron-rich food, including meat, fish, and leafy greens can help prevent and improve symptoms of iron-deficiency anemia.^[20] 

Potential Side Effects Of Tangerines

Unless you have a citrus allergy, there are few side effects caused by regular tangerine fruit consumption. 

However, any increase in fiber can cause digestive upset or diarrhea in certain people. You can avoid this by increasing your fiber intake gradually and drinking plenty of water. 

Because citrus foods are acidic, there is a small risk of eroding tooth enamel if you consume tangerines too frequently. Further, the acidic nature of tangerines can cause heartburn in sensitive individuals. 

Regarding how many tangerines you should eat daily, a moderate intake of one to two citrus fruits daily is fine for most people. 

How To Eat Tangerines

The best part about tangerines is that they are delicious and convenient to eat. You can enjoy many health benefits of tangerines simply by peeling them and eating them raw.

If you’re feeling more adventurous, however, consider these ideas for including more tangerines in your diet: 

• Blend in smoothies.
• Zest the rinds to flavor yogurt or oatmeal.
• Top salads with tangerine segments for a bright burst of flavor.
• Combine with asparagus, toss in oil, and roast in the oven.
• Make tangerine marmalade to spread on toast. 
• Use tangerine juice to flavor homemade salad dressing.

Since tangerines in their peel do not require refrigeration, they also make an ideal on-the-go snack.  

The Takeaway

Tangerines are a great source of many vital nutrients that can improve your health. 

Incorporating citrus fruits like tangerines regularly into your diet should be used as your first line of defense to protect your body from disease, illness, or infection. 

Convenient and delicious, tangerines and their rinds can be enjoyed on their own or combined with smoothies, salads, or side dishes. 

However, if you decide to eat them, adding tangerines to your meals and snacks is an excellent way to reap the many benefits this fruit offers.

Apple cider vinegar is credited with a wealth of different health benefits: lose body fat mass, lower your cholesterol levels, heal your gut, and more, all by drinking vinegar. 

Many of these claims appear to have plenty of merits, but the food science community at large admits that there’s still plenty that we don’t know about this fermented juice byproduct. Does apple cider vinegar make you poop? Is it safe to drink apple cider vinegar on an empty stomach? With so much buzz about it, can we ever know the truth?

If taken improperly, you might find yourself with a sore throat, muscle cramps, and a lower digestive tract all out of whack. So, no discussion is complete without the five apple cider vinegar side effects you should be aware of (who would have ever thought that something as simple as a bunch of fermented crushed apples would be able to cause so much drama?).  

Possible Apple Cider Vinegar Side Effects

Apple cider vinegar is loved deeply for its associated roles in weight loss, blood glucose control, and a number of beauty-related applications, such as an apple cider vinegar hair rinse. All of these uses for apple cider vinegar may seem innocent and wholesome enough, but when carried out improperly or irresponsibly, it may leave you with a bad taste in your mouth (figuratively, and in your stomach, too, literally).

Could a tablespoon mix into your morning tea really cause such a problem? Let’s take a closer look at some of the adverse side effects of apple cider vinegar (ACV), how you can stay safe while using it, and who should avoid apple cider vinegar entirely.

Apple Cider Vinegar Might Interact With Your Medication

Those with diabetes, hypertension, and other metabolic issues of the endocrine system are not great candidates for apple cider vinegar supplementation. Minor health benefits aside, apple cider vinegar intake might have the potential to seriously mess with your routine of prescription medicine and some over-the-counter remedies. Just because ACV is “natural” doesn’t prevent it from reacting chemically with medicine in your body. 

Delayed gastric emptying^[1] caused by the effects apple cider vinegar renders within the body, for example, may prove to be especially problematic for those living with type I diabetes, since diabetes also does this, and the effects may be additive. This makes the timing of one’s glycemic control routine even more difficult to forecast and manage actively; for this reason, we cannot recommend ACV to any person with diabetes mellitus, especially undiluted apple cider vinegar.

Apple Cider Vinegar Is Highly Acidic And May Cause Chemical Burns

Topical apple cider vinegar may irritate, burn, or otherwise cause discomfort to the skin and body; while not an allergic reaction, per se, even the surface of the skin may become inflamed and damaged^[2] when exposed at length to any vinegar varieties, including apple cider vinegar.

The most obvious piece of advice here is twofold:

1. Always dilute your apple cider vinegar when you use it, just like you would when adding it to salad dressings.
2. Avoid applying apple cider vinegar to any part of your body at length, including your skin, hair, gums, and nails (those touting the benefits of ACV hair rinse for hair health use a very dilute preparation).

In a general sense, when taking apple cider vinegar in moderation, you should use approximately one or two tablespoons per cup of water. This gentler drink offers several health benefits; for example, drinking apple cider vinegar in this way may be able to suppress your appetite, leading you to consume fewer calories throughout the day, as well as controlling blood sugar.

As with all fruit juices and acidic foods, those with acid reflux might be well-advised^[3] to avoid apple cider vinegar’s effects in this area, especially undiluted vinegar, even if they would like to lose weight. Consuming vinegar might upset an already inflamed stomach even further since delayed stomach emptying plays a role in acid reflux.

Apple Cider Vinegar Might Cause Dental Erosion

One popular at-home remedy: add apple cider vinegar to a nightly mouthwash, and, like magic, one is said to wake up with fresher breath and a cleaner mouth devoid of the overnight biofilm that we’re all very familiar with. While there is evidence indicating that this may be true,^[4] doing so might put your teeth, digestive tract, and enamel at risk, even if you dilute your ACV concoction with lots of water.

According to Pronamel, any substance with a pH of 5.5 or lower is acidic enough to erode the enamel on your teeth. Apple cider vinegar with a chemical composition of at least 5 percent acetic acid boasts a pH value of anywhere from 2.8 to 3,^[1] putting it well within the danger zone as far as oral health goes. Tooth decay, gum and bone loss, throat irritation, and difficulty swallowing may all ensue.

Pronamel mentions that one can always balance out the harsh, acidic nature of many acidic foods and drinks by ingesting them alongside alkaline, basic accompaniments to neutralize them. This may work when consuming apple cider vinegar, but, in the case of a nightly mouth rinse, it may prove to be tricky if going to bed with a clean mouth is your aim.

Our advice? Try things like tongue scrapers, oil pulling, store-bought mouthwashes, good oral hygiene, and a healthy diet full of fibrous foods like raw apples. Also, know that the best way to minimize mouth odor (halitosis) is just good dental hygiene of your teeth and gums, which includes not smoking and avoiding mouth-breathing.^[5] 

For those who love the positive effects of apple cider vinegar but would like to avoid tooth decay, one may consider using apple cider vinegar tablets or apple cider vinegar gummies in its stead. These alternatives offer many of the apple cider vinegar’s benefits, all without the high acid content and other potentially negative effects.

Apple Cider Vinegar Can Lower Your Blood Sugar Significantly

While apple cider vinegar’s impact on blood sugar is one of the most popular topics of contention^[6] surrounding this potential alternative therapy for diabetes and other blood glucose-related conditions, its role in diabetes control is still not yet fully understood. 

What appears to be true in a general sense^[7] is that an apple cider vinegar intervention might, in fact, tend to lower one’s blood sugar. In some cases, this might be awesome. However, this tendency might put those with certain health conditions at risk at other times.

Hypoglycemia is a condition that can impact anybody, but, most pertinently, those with type I diabetes.^[8] Although diabetes is a disease of high blood sugar, it can involve extreme swings from high (hyper-) to low (hypo-) when a manipulated diet or insulin is involved. Clinically, one is said to be hypoglycemic when their plasma glucose concentrations fall below 70 mg/dL, although the patient may not be aware of the problem until their blood glucose levels have already hit 55 mg/dL or lower.

Because of this, the danger that apple cider vinegar poses to an otherwise healthy lifestyle one is able to have, even with diabetes, certainly should be taken seriously. Those with high blood sugar levels in the present moment may be able to^[9] lower blood sugar levels by taking apple cider vinegar. However, if you’re already feeling low due to hypoglycemia, too much vinegar at once may worsen symptoms enormously.

In either case, you should never use apple cider vinegar in lieu of diabetes medications or any other blood sugar control that your doctor has prescribed to you.

(On the flip side, ACV lowers your bad cholesterol (LDL) and triglycerides and raises the good cholesterol.^[10] Bonus!) 

Apple Cider Vinegar Might Even Cause Low Potassium

This one is kind of an oddball, but it’s no joke. When you consume vinegar in excess, you might put yourself at risk for hypokalemia,^[11] which is a term that refers to dangerously low potassium levels in the body. Having the right potassium is crucial for your heart function, rate, and rhythm.

While the underlying metabolic mechanism at play responsible for this apple cider vinegar side effect is not yet fully understood, some studies suggest that the acetic acid that ACV contains might be to blame. When the body metabolizes the acetic acid in cider vinegar, it excretes potassium,^[12] leaving you in a deficit.

The symptoms of hypokalemia may include nausea, vomiting, and abdominal distension, with muscle cramps, rhabdomyolysis, and myoglobinuria to follow if left unaddressed and unreplenished.^[13] It can even cause heart failure and death, but usually, you’ll be warned about the milder effects in plenty of time to take corrective action. While these case studies examined individuals consuming upwards of 250 mL of apple cider vinegar daily, even moderate apple cider vinegar use may confer some of these ACV side effects. As always, proceed with caution, and consult your doctor when in doubt. 

Final Thought

Even the healthiest foods and food supplements on the block shouldn’t be consumed in inordinate quantities, especially all at once. Your weight loss journey is not worth the health of your tooth enamel. If you fall into any of the categories above, the apple cider vinegar diet may not be ideal for you.

Vegetables are a vital food group in the human diet. They provide protective nutrients that may help prevent disease in the body. Due to its versatility and low carbohydrate content, cauliflower has become very popular to include in low-carbohydrate diets.

Cauliflower, or Brassica oleracea L, is a cruciferous vegetable in the same family as broccoli, Brussels sprouts, arugula, and kale. Although it does not look very attractive, cauliflower can be transformed into a tasty part of your meal. The biggest question to answer here is why is cauliflower good for you.

Is Cauliflower Good For You?

We can say all vegetables are good for you. Cauliflower can be another great addition to your diet. The Dietary Guidelines for Americans^[1] recommend you consume 4 cups per week from the “Other Vegetables” group, which includes some cruciferous vegetables. Cauliflower contains nutrients and phytochemicals which may protect against cancer and other diseases.

Vegetables, including cauliflower, should be consumed daily. The Dietary Guidelines for Americans recommend 2 ½ cups per day of vegetables. It is better if you consume a variety of colors. Eating fruits and vegetables daily is your best bet for maintaining health.

The best thing about vegetables is that most of them have very few calories. They can fill up most of your plate to fill you up and help you avoid overeating. Vegetables, like cauliflower, can pair up easily with others to give you a variety of nutrients and fiber. These are an important part of a weight loss program, too.

Cauliflower Nutrition Facts

This vegetable is a great low-carb option to include daily. Don’t be fooled by cauliflower’s pale appearance. It is low in calories and packed with nutrients. Cruciferous vegetables like cauliflower can fill you up without affecting your weight.

One cup^[2] of raw cauliflower provides

• Calories: 27
• Protein: 2 grams
• Fat: 0.3 grams
• Carbohydrates: 5 grams
• Fiber: 2 grams
• Magnesium: 16 milligrams (4% Daily Value)
• Potassium: 320 milligrams (7% DV)
• Vitamin C: 52 milligrams (60% DV)
• Folate: 61 micrograms (15% DV)

The vitamins that cauliflower contains can help with maintaining your immune system healthy, help produce red blood cells and protect from free radicals. It also contains magnesium, which keeps bones healthy, and potassium an important electrolyte in our bodies. 

Cauliflower Benefits

There are many reasons^[3] why eating cauliflower is good for you. Similar to other cruciferous vegetables, there are many health benefits when eaten most days of the week. 

Cancer Protection

Cruciferous vegetables are a source of glucosinolate,^[4] which is responsible for the sulfur-like flavor and aroma. After digestion, these compounds are broken down to indole-3-carbinol, which has been found to inhibit the development of cancer^[5] in animal studies. There is still some more research needed to confirm this benefit in humans. 

In addition to glucosinolate, cauliflower contains isothiocyanate^[6] and carotenes. These other compounds have been studied for their similar inhibition of cancer cells and antioxidant and anti-inflammatory activity in the body. 

Anti-Inflammatory

Cauliflower is a good source of vitamin C, an antioxidant.^[7] Along with its content of carotenes, like beta-carotene, cauliflower can protect cells in the body from harmful free radicals, which result from normal metabolism. This means it counters inflammatory processes which could help prevent heart disease caused by these radicals. 

The vitamin C in cauliflower plays a role in disease prevention and maintaining a healthy immune system. Cruciferous vegetables may be just what you need to support immune health in the human body.

Glucosinolate and isothiocyanate from Brassica vegetables^[8] also have anti-inflammatory effects on women with endometriosis. This could not only improve symptoms of pain but also improve fertility. 

Gastrointestinal Health

Cauliflower is a good source of fiber.^[9] Meeting your daily fiber target between 25-38 g may help keep your bowels regular. Dietary fiber can help you maintain gut health by maintaining healthy bacteria. Having healthy bacteria in your gut has been associated with protection from inflammation and obesity.

Fiber is not only useful for weight loss by assisting in satiety, but it can also help prevent chronic diseases. Dietary fiber can help with glucose control and pain lipid (cholesterol) management, which could result in better glucose levels for people with diabetes and prevent cardiovascular disease.

Potential Side Effects

It is recommended that people eat vegetables daily, although some individuals may need to restrict or consume vegetables slightly differently due to medical reasons. 

In particular, cauliflower may increase gas production, which could be uncomfortable for people with gastrointestinal diseases or an ostomy bag. Eating high-fiber foods may not be of benefit to people with actively inflamed bowels. Eating cauliflower may need to be monitored in people with inflammatory bowel disease (IBD, i.e., Crohn’s disease and ulcerative colitis) or irritable bowel syndrome (IBS). 

When the intestines are normal, one may eat high-fiber foods, including cauliflower. Consuming foods high in fiber can help prevent the exacerbation of gastrointestinal diseases. Always discuss with your Registered Dietitian and medical provider when you may benefit from more fiber in your diet.  

Cauliflower is a source of vitamin K, which affects blood coagulation. If a person is taking blood-thinning medication like warfarin therapy, they need to maintain a regular consumption of vitamin K-rich foods. Increasing or decreasing the consumption of cauliflower may affect blood clotting. It is important to discuss any changes in dietary consumption of vitamin K with your medical provider. 

6 Ways To Add Cauliflower To Your Diet

Cauliflower can be a versatile vegetable. It can be eaten raw or cooked to process into different shapes. It also easily takes on the flavoring from many seasonings. Use herbs and spices to add flavor and variety to your vegetables. Although it is advised you stick to less processed options, you can purchase cauliflower fresh, frozen, or processed.

Eaten Raw

You can eat cauliflower uncooked. Chop up the florets of a cauliflower head. Include them in your salads for a nice crunch, dip them in your favorite low-fat dressing, or munch on them as a snack. 

Steam Or Boil

Although it can be boiled, it may make cauliflower bland and lose some nutrients. Try parboiling instead to maintain its consistency and retain vitamins, but boiling it will make it easier to mash and puree and also make it easier to chew.

Steaming your vegetables is another way to prepare them to maintain their integrity and high vitamin content.  

Bake Or Roast

Roasting always brings out great food flavors. Baking it can also make it interesting. Include it in your bakes, or roast whole or filleted.  

Soups Or Stews

Chop up some cauliflower florets to include in soups or stews. If you have picky eaters in the home, try chopping it up or purchasing riced cauliflower to sneak into your meals. You can even sneak it into pasta sauce for additional nutrients. 

Stir-Fry

Pair with other vegetables like broccoli, carrots, and onions and pan-fry in a small amount of oil. 

Riced Or Processed

Use cooked cauliflower to make faux mashed potatoes. Use a food processor for rice cauliflower and use it as a rice replacement in a stir-fry. Another fun way to try cauliflower is by using it as a pizza crust. 

If you are short on time, you can purchase cauliflower tortillas, cauliflower pasta or pizza crust, cauliflower mash, fries, or riced cauliflower. Some of these can be gluten-free options and in low carbohydrates. These cauliflower products can make for a low-carb diet. 

If you have picky eaters in the home, try purchasing riced vegetables, including cauliflower. The small shape can allow the sneaking of cauliflower into sauces, potatoes, omelets, pasta, and soups easily. Vegetables like cauliflower can be easily disguised into other foods, without altering the flavor. Want a double-whammy? Make a soup of cauliflower and broccoli. 

Conclusion

Cauliflower is an incredibly versatile vegetable. Like other vegetables in the Brassica family, it has nutrients and phytochemicals that may lower the risk of cancer and inflammatory damage. 

Amongst the benefits of cauliflower, it can support your heart, gut, and overall health. 

Not only that, cauliflower can be paired up easily with other vegetables to pack more vitamins. Be sure to include many cruciferous vegetables in your daily diet to improve overall health. Discuss first with your medical team if you can include these foods safely for a particular health condition and how it’s best for you to eat them.

The health benefits of the humble little lima bean were first discovered thousands of years ago. In fact, as far back as 1921, researchers were lyrical about its benefits! If you live in the Southern states of the U.S., you’ll probably know it better than the butter bean. But whichever name you choose to call it (or however you enjoy cooking it!), the impressive nutritional benefits will always be there for you to enjoy.

The best thing about this nutritionally power-packed legume is that it is cheap, easy to store and cook, and adds a buttery, textured quality to many dishes. That means that your family can always eat healthily, even on a tight budget. Better still, lima beans suit all diets – carnivorous, vegan, vegetarian, and gluten-free – and, if prepared correctly, even as part of a low-lectin, or lectin-free diet.

So let’s get straight to the facts – what exactly are lima beans, lima beans benefits, and side effects and how best can you integrate them into your diet in the healthiest and tastiest way possible?

What Are Lima Beans?

Lima beans^[5] are large, flat, usually cream or green, kidney-shaped seeds. They are derived from the bean family and can also be brown, white, black, or purple. Whilst first forming a staple of Central American diets, they eventually became a favorite across many cultures, offering a powerful source of protein and fiber. 

Lima beans were once considered a status symbol^[6] in ancient South American cultures. In fact, as a prestigious representation of the bean warrior of the Moche warrior class, they even served as a powerful iconic metaphor for life and death. 

In the present day, they are still respected, but more as a healthful alternative to meat and as a great source of nutrients! That’s why they continue to form the foundation for many dishes worldwide, offering a quick, easy way to make any meal more wholesome and nutritious. You’ll find them in most supermarkets and whole food stores packaged in canned, fresh, dried, or frozen form. 

Lima Beans Nutrition Facts

Beans are already considered to be one of the healthiest food choices^[7] out there by the Harvard T.H. Chan School of Public Health. And for a good reason.

Are lima beans healthy? According to the US Department of Agriculture,^[5] 100 grams of lima beans contain around 123 calories, with an impressive 6.8 grams of protein and 5.4 grams of total fiber. That makes them a dense, nutrient-rich, low-energy food. Additionally, as lima beans contain only 1.16 grams of sugar, with a total of 23.6 grams of carbohydrates, they constitute a great dietary choice if you are trying to lose weight or maintain healthy blood pressure. 

Further, with only 0.32 gram of fat, alongside 2.45 milligrams of iron, 32 mg of calcium, 74 mg of magnesium, 570 mg of potassium, and only 0.17 mg of sodium, lima beans ultimately offer a great high-nutrition, low-salt addition to any diet.

If cooked the right way, they are very low in lectins^[8] (carbohydrate-binding proteins that can cause damage to our digestive health). They are also high in antioxidants,^[9] which help to support a healthy immune system. 

What Are Lima Beans Benefits?

There are so many great health benefits of lima beans that it’s hard to make a list. But we’ve managed to curate our top five right here. We’ll be covering price (how they suit any budget), weight loss (they may help give your diet a boost!), gut health, flexibility in suiting any diet (even a lectin-free one), and overall long-term health benefits (including heart health). So let’s get down to it!

Nutrition On A Budget

Canned beans are one of the cheapest and most easily accessible foodstuffs that you can buy (in fact, a 1-pound bag of raw lima beans will set you back less than $2 at some major supermarkets), offering an impressive bang for your buck!). 

Canned, these awesome little legumes are easy to store, and transport and have a long shelf life. It is worth noting that the American Diabetes Association classifies beans as a superstar food, underscoring the potent nutritional profile of lima, and other beans, at a very impressive price. They also retain most of the nutritional value of fresh lima beans, too.

Ultimately, the great news is that no matter how tight our budget might be, we can still provide the high-quality nutrition that our families deserve if we regularly integrate legumes like lima beans into our diets.

Great For Weight Loss

As a food high in fiber and protein, lima beans are a great choice for dieters. That is because eating a diet with a higher fiber intake has been shown to predict fat loss.^[10] Similarly, a high protein intake has been observed to^[11] lower food cravings while also actively lowering levels of the hunger-promoting hormone ghrelin.^[12] Lima beans are high in both fiber and protein whilst also being very low in sugar and fat, making them an excellent all-around choice for weight loss.

They Help To Promote Gut Health

Beans have been observed, in a recent 2022 study,^[13] to provide notable prebiotic benefits, including increased levels of good bacteria in the gut, boosted short-chain fatty-acid production in the colon, and better overall health. The health benefits^[14] of a healthier gut are far-reaching, and range from a stronger immune system to more energy and even better mental health.

Now, you might have avoided beans partly as a dietary choice due to their infamous flatulent-creating reputation. A recent scientific study^[15] reported, however, that reports of flatulence from eating beans may have been exaggerated, so perhaps it is time to give them a chance!

The anti-inflammatory^[16] properties of beans are also well-documented, with their lipid-lowering and nutrient-absorption effects clear.

They Are A Great Lectin-Free Food (When Cooked)

Lectins are present in almost a third of our food and can sometimes resist the digestive process, entering our circulation directly. According to research,^[8] the result of this process can, for some susceptible individuals, be the onset of nutrient deficiencies, serious damage to the intestinal wall, and poor digestion.

While raw lima beans are high in lectin, washing, and then boiling them can completely remove or disable lectins. Lima beans thus offer a healthy low-lectin or lectin-free dietary option when prepared correctly. 

They Protect Your Long-Term Health

A recent academic review^[17] reported that lima beans help to keep blood sugar levels stable and positively aid in the management of Type II Diabetes. Diets high in beans have also been observed to lower low-density lipoprotein (the bad cholesterol) cholesterol, positively mediate risk factors associated with metabolic syndrome, and reduce the overall risk of diabetes and coronary heart disease.

Lima Beans Side Effects

So, we’ve seen the many positive benefits of lima beans. But can lima beans ever be bad for you? 

Well, anything can be bad for you if not eaten in moderation, and lima beans are no exception. That’s mostly because they come packed with fiber. Whilst fiber carries many benefits, if we ingest too much too quickly for our systems to adjust, we can expect unpleasant side effects^[18] like stomach cramps, constipation or diarrhea, gas, and bloating. The key is to eat small amounts and slowly increase intake over time.

Beans also contain lectins, which can cause digestive and other health-related issues. However, as noted earlier, we can easily remove lectins from lima beans. Let’s take a closer look at what you need to know.

Conclusion

The famed ancient mathematician and philosopher Pythagoras famously believed that beans have a soul.^[21] While we might not be prepared to take that quote entirely literally, one thing we know is that. A steaming hot bowl of butter beans, cooked to perfection, and added to your favorite dish, can certainly feed your soul! And it’ll feed your immune system, too.

Pistachios are the nut of the pistachio tree native to Iran and a traditional part of cuisine in the Middle East and Mediterranean region. Pistachio consumption has grown exponentially, and so has agricultural production in the U.S. If you’ve wondered whether pistachios are good for you, we can help settle the debate.

Pistachios contain high amounts of polyphenols, fiber, protein, and healthy fats. Within the context of a healthy diet, pistachios can benefit heart health, gut health, weight loss, and reduce inflammation through powerful antioxidants.

Health Benefits Of Pistachios

The health benefits^[1] of pistachio nuts are broad and rooted in their nutritional value and wealth of bioactive compounds. Let’s delve into why pistachios are good for you. 

Help Lower Blood Pressure

Pistachios are rich in both potassium and magnesium, important nutrients that help lower blood pressure. Potassium acts as a counterbalance to sodium, which can increase blood pressure if consumed excessively. Potassium encourages sodium excretion, so a high-potassium diet will help negate sodium intake. Potassium also helps ease the tension on your vessel walls to lower blood pressure overall by reducing vascular resistance.

One serving of pistachios contains about 6% of your daily recommended potassium. Along with other potassium-rich foods, such as tomatoes, potatoes, leafy greens, and low-fat dairy, eating pistachios daily can reduce blood pressure and improve circulation.

Magnesium plays a similar role in relaxing blood vessels and improving blood flow. The magnesium in a serving of pistachios is about 8% of recommended needs!

The significant dose of potassium and magnesium in pistachios is a powerful addition to a healthy diet. Even if you don’t have high blood pressure, eating a diet high in these minerals will help prevent high blood pressure down the road. 

Antioxidants

Phytochemicals are compounds found in fruits vegetables, and other plant foods that have health benefits. Pistachios contain high amounts^[2] of many different flavonoids, a class of phytochemicals. In fact, they have the highest concentration of flavonoids among most nuts. 

Phytochemicals and compounds such as gamma-tocopherol (𝛾-tocopherol) and carotenoids can act as antioxidants and benefit a variety of functions in the body. The anti-inflammatory effects of phytochemicals in pistachios have been investigated against various conditions.

For example, the antioxidant power of pistachios may play a part in cardiovascular health. Many studies have observed^[3] lower oxidized LDL in the blood with pistachio consumption and lower total blood lipids along with preventive effects against endothelial dysfunction. This is hypothesized to be a result of the bioactive compounds found in this nut.

The anti-inflammatory effects of the antioxidants can also benefit skin health. One study found protective effects^[4] of pistachios against the damaging effects of UV light. Further research is still emerging in this space.

Improve Blood Sugar

Studies^[5] have also shown that eating pistachios as part of a healthy diet can support healthy blood sugar levels. 

The nutrition profile of pistachios is naturally conducive to helping blood sugar control. They are a low carbohydrate food while also high in protein and healthy fats. This equates to a limited rise in blood sugar after eating a meal or snack that contains pistachios. 

Research also reveals that pistachios’ phytochemicals may positively impact several enzymes that regulate blood sugar. These plant compounds may be slowing the digestive breakdown of carbohydrates or inhibiting^[6] the absorption of sugar, both of which would decrease the risk of blood sugar spikes. 

Support Gut Health

For a small package, the fiber content of pistachios is mighty. One serving provides about 3 grams of fiber or 10% of the recommended daily intake (RDI). Increased dietary fiber intake from foods such as pistachios will support a healthy digestive system. 

The fiber in pistachios will soften stools and facilitate transit. Reducing the risk of constipation will benefit your overall gut health and even prevent conditions such as hemorrhoids or diverticulosis.

There is also research on the benefits of nuts on the gut microbiome.^[7] A randomized cross-over feeding study^[8] investigated the effects of pistachio and almond consumption on gut microbiota. Pistachios increased the presence of beneficial gut bacteria, an effect that was much stronger than what was observed with almond consumption. 

These studies and others demonstrate that the fibers in pistachios increase the presence of healthy gut bacteria. It is hypothesized the fibers likely act as a prebiotic,^[9] which subsequently promotes the growth of healthy bacteria. 

Support Healthy Cholesterol Levels

Eating pistachios has been linked to lower low-density lipoprotein ( LDL) cholesterol^[3] and thus improvements in heart disease risk. The mechanisms are still being investigated, but there may likely be a few known factors.

The composition of polyunsaturated and monounsaturated fats in pistachios has significant research to support their action in supporting healthy cholesterol levels. The American Heart Association recommends replacing saturated fats with sources of unsaturated fat to improve cholesterol levels and lipoprotein profiles. 

Second, the phytosterol content of pistachios^[10] is the highest among all nuts, along with sunflower kernels. Phytosterols are bioactive plant compounds that are chemically similar to the cholesterol obtained from animal sources. It is hypothesized that phytosterols decrease cholesterol absorption and thus lower LDL cholesterol levels.^[11]

While phytosterols from pistachios have been shown to lower cholesterol levels, the effects on overall cardiovascular risk are still mixed. However, recent studies show an inclination to use phytosterols as an effective tool in the war against cardiovascular disease. 

Antiviral & Antimicrobial

A surprising benefit of pistachios may be their antiviral and antimicrobial properties. 

Lab-based studies using polyphenol-rich extracts from pistachios have been tested against viruses such as herpes simplex virus^[12] (HV-1) with remarkable protective results. Other research has shown protective effects from harmful bacteria such as staphylococcus.^[13]

While you may get some of these benefits from consuming pistachios, human research would be needed to confirm. Currently, there is a potential role of extracts from pistachios as natural compounds for future drug development or as an application to deter bacterial growth in food. 

Aid Weight Loss

When consumed as part of a diet pattern that facilitates a calorie deficit, pistachios may benefit weight loss efforts.

The high protein, fat, and fiber content of pistachios will leave you feeling full compared to the low-satiety of snacks high in refined carbohydrates. Pistachios are also relatively low in calories compared to most other nuts, so they are a great nut to choose on a calorie-controlled diet.

The benefits of pistachios on your blood sugar may also help reduce cravings and prevent overeating. Read on for some of the cautions associated with pistachios in a healthy diet.

Nutrition Value

Like many other nuts, these little green gems pack a ton of nutrition in a small package. They may take some effort to open, but you’re rewarded with a nutrient-dense treat. 

One serving^[14] of pistachios is 1 ounce or about 49 kernels, according to the United States Department of Agriculture (USDA). They are dense in fats, protein, potassium, magnesium, iron, Vitamin K, and Vitamin E.

The nutrition in one serving of raw pistachios is as follows:

• Calories: 159 calories
• Protein: 5.7 grams (g)
• Fat: 12.8 g
• Total Carbohydrate: 7.7g
• Fiber: 3 g
• Sodium: 0 milligrams (mg)

The fat composition^[15] in pistachios is mostly unsaturated fat versus saturated fat. Furthermore, the unsaturated fat composition tips slightly towards more monounsaturated fat versus polyunsaturated fatty acids.

Pistachio nuts have good amounts of all nine essential amino acids which must be obtained from the diet as the body cannot produce them. This means the protein contained in the nuts is easily digested^[16] and absorbed for optimal health benefits. 

Of caution, a wide variety is sold with salt added, so the sodium content can vary greatly. Raw pistachios do not contain any naturally occurring sodium, but salted pistachios could contain several hundred milligrams of sodium. Recall that we should limit our daily intake of sodium to 2,300 mg for optimal heart health.

Potential Side Effects

There is some misinformation out there that pistachios are bad for your health. Pistachios, like all nuts, are calorie-dense and too much of a good thing is possible. Eating pistachios in oversized portions could set you back in your health goals by providing excessive calories and derailing your weight loss program. 

A right-size portion of pistachios is one ounce, about a handful of nuts. Consuming too many pistachios may create an energy imbalance that will affect your weight maintenance or weight loss goals. The recommended portion size is 1 ounce based on USDA guidelines designed to meet nutritional needs.

Pistachios are a hefty source of fiber as well providing about 3 grams of fiber per ounce, so you could experience gastrointestinal (GI) discomfort if consumed in large portions in one sitting. Those with digestive conditions such as irritable bowel syndrome (IBS) may want to gradually introduce pistachios into their diet to allow their digestive tract time to adapt to a higher fiber intake, which is recommended in IBS patients.

Finally, pistachios are considered a tree nut and the allergy risk is higher than many other foods. Most individuals who are allergic to tree nuts have severe reactions to more than one nut. It is particularly common for a cashew and pistachio allergy^[17] to occur together, for example.

So, use caution in consuming pistachios if you have a known tree nut allergy or a family history of nut allergies.

How To Eat Pistachios Properly

Pistachios can be purchased in the shell, or as kernels (shells removed). The de-shelled version is convenient for many different uses, but there may be some downsides to the shelled pistachios, such as ease of excessive consumption. 

Some health experts recommend choosing to buy pistachios in the shell for a few reasons. The work of removing the shells for each bite will slow the eating process and may help prevent overeating. The act of removing the shells can be a form of mindful eating. 

Furthermore, the discarded shells are a visual reminder of the amount consumed. A 2011 study^[18] tested this theory. Subjects consumed almost 20% fewer calories when the shells were left as a visual reminder instead of being thrown away. Once again, in-shell pistachios may contribute to more mindful eating in the correct portions. 

So, if you purchase the version in the shell, here are a few tips to safely remove the shells:

• Most pistachios sold commercially have a crack on the top of the shell. You can simply use your thumb to pry the shell open with usually not a lot of effort.
• If the crack is too thin to fit your thumb, try using a discarded shell to fit into a thin crack and twist to get the pistachio open. Or try a dull butter knife using the same technique. 
• If you come across a fully closed shell, these can take a bit more effort, but don’t give up! Use a solid object (such as a can or jar in the kitchen) or the flat side of a knife and smash it open. It may take some practice to find the right amount of force without smashing the meat of the kernel too.

The Bottom Line

When consumed in the right size portion and as part of a balanced eating pattern, pistachios have a variety of benefits for overall health. These unique green nuts are both tasty and nutritious. 

About a handful per day (or about 1 ounce) is the recommended serving to reap the benefits while still balancing energy intake. Consider choosing in-shell pistachios without added salt, or a lightly salted version for regular consumption. 

Did you know that your brain and heart are composed of 73% water? In fact, according to the US Environmental Protection Agency,^[1] around 60% of our entire body is made up of water. And that’s exactly why this most powerful hydrogen and oxygen-based essential nutrient remains so valuable to our health! In truth, though, it can be hard to work out exactly how much we should be drinking, let alone whether we should be opting for bottled, tap, sparkling, or electrolyte-laced versions. That’s why we’ll be giving you the lowdown of exactly what you need to know in this article – including why it’s so important that you focus on your individual and unique needs.

The simple truth is that without water or H₂O, we could never regulate our body temperature or execute virtually any vital physiological processes.^[2] We’d lack a vital protective element for our joints, organs, and tissue, and we would not be able to transport nutrients and oxygen to our cells or dispose of waste from our bodies. In fact, without it, we wouldn’t live longer than a week!

So read on to find out exactly how much water should you drink, how to stay hydrated in a way that works for your lifestyle, and find out more about how you can enjoy sparkling water, fruit-infused water, sports drinks, or other beverages to healthfully meet your water quotient. We’ll even tell you how altering the temperature of your drinks can help speed up fat loss and why H₂0 can make you feel happier and less anxious!

Benefits Of Water

The benefits of water are profound – and here’s one amazing fact that you might not know – water can affect how happy you feel! And here’s why.

A recent University of California study^[5] reported that when subjects increased their water intake, they felt happier! Conversely, subjects who lowered their water intake reported feeling emotionally lower (less happy), alongside feeling less calm and less content. Similarly, a 2018 article^[6] published in the World Journal of Psychiatry reported a clear link between drinking more water and a lower incidence of depression, while Deakin University reported a link between adequate hydration and lowered anxiety levels.^[7]

H₂0 also seems to play a significant role in mediating the onset or emergence of diabetes. Diabetes researchers recommended, for example, in a 2021 academic review,^[8] that increasing water intake could prevent or delay the onset of hyperglycemia and subsequent diabetes and that consuming more than 1 liter of water a day reduced the risk of new-onset hyperglycemia by 28%. The American Diabetes Association^[9] also notes that drinking enough water prevents dehydration (dehydration can increase the risk of hyperglycemia and diabetes by causing a hormone called vasopressin to rise).

And here’s an exciting fact – water can even help you lose weight! But how much water would you need to drink to stimulate fat loss and give your diet a boost? It’s a fair question – but before we let you in on that little secret, you also need to know that the temperature of the water that you drink seems vital to play a decisive role in losing weight. In fact, drinking around 0.5 liters of warm water or even hot water has been shown to increase basal metabolic rate or your BMR, thereby promoting thermogenesis (fat burning) by around 30%!^[10]

Other physical benefits include^[11] better sleep quality, more effective cognition, a heightened mood, and higher energy levels.

What Happens If You Drink Too Little Water?

Unfortunately, if we don’t manage to drink enough water, the side effects of even mild dehydration can appear pretty rapidly, affecting our mental cognitive, as well as physical state. For example, a loss of just over 2% of the water from our bodies can cause a marked reduction in brain performance! That means compromised performance at work or school, which can be disastrous for exams or that big presentation you’ve been prepping for.

Dehydration can also cause bad skin,^[12] alongside a raft of serious health complications,^[13] including heatstroke, kidney, and urinary tract problems, renal failure, seizures (due to a low electrolyte balance), worsened pain associated with dysmenorrhea^[14] (period pain), and hypovolemic shock (a potentially life-threatening condition related to low blood pressure and oxygen levels).

In babies,^[15] regular signs of dehydration include drowsiness and crankiness, few or no wet diapers, few or no tears when crying, a fast heart rate, sunken eyes, and a sunken fontanelle (the soft spot on the top of your baby’s head) – while inadequate water intake can also disrupt a mothers’ milk supply^[16] which can seriously hinder breastfeeding.

Even caffeinated beverages can increase your fluid needs^[17] since caffeine is a diuretic and causes you to lose fluids and can potentially cause bladder infections from insufficient fluids leading to bladder inflammation. Even mild dehydration can initiate bladder infections.

How Do You Know If You Are Drinking Enough Water?

So how do you know if you’re drinking water in sufficient quantities?

Well, you might think that the most obvious answer is, ‘Am I thirsty?’ It seems like common sense, right? Surprisingly, though, it might not be the most effective gauge. And here’s why.

First, research indicates that older people may be less sensitive^[18] to the sensation of thirst. Second, we only feel thirsty if we are already dehydrated,^[19] which means that we might already be experiencing negative side effects. And third?

There’s a more effective option!

The third and most effective solution is to simply check the color of your pee when you go to the bathroom! Stated in more scientific terms, this allows you to easily monitor your unique hydration status by tracking your urine concentration, every time you pass urine.

If you’re confused about what color your pee should be, this urine chart^[20] covers a spectrum from good (clear) to mildly dehydrated (varying shades of yellow) to severe dehydration (brown).

It is also vital to remember that your momentary circumstances can dictate whether you might need to increase fluid intake. According to the American Heart Association, you may need to drink more depending on the climate (the humidity, as well as the temperature) if you are exercising, the intensity and duration of your exercise, and even which clothes you are wearing. Lost a pound of sweat through exercise? You’ll need to replace that with a pint of water, as even mild dehydration can cause you to experience side effects.

Tips To Stay Hydrated

Many people find the taste and sensation of plain water a little bland, but there are many ways to make it more exciting and palatable!

Bottled flavored waters can make the water feel a bit sexier – but be careful to read the nutritional label as many brands are often high in sugars or artificial sweeteners. A water bottle with an inbuilt fruit infuser might offer a great, healthy alternative for obtaining enough fluid – simply throw in your favorite blueberries, strawberries, lemon, lime, or fruit of choice, sit back, and enjoy!

Struggling to keep track of your water intake? You’re not alone. Researchers at the Harvard C.H. Chan School of Public Health came up with a solution by recommending filling a 20-ounce water bottle^[21] four times a day to ensure that you’ve met your quota.

Another great question? Whether you should be drinking bottled or tap water. The answer is that both have benefits, but bottled mineral water (surprisingly, perhaps), may not offer a noticeably healthful alternative. In fact, in a recent comparative study, Ulster University researchers found no statistically significant differences in the microbiological quality of tap and bottled water. They even reported that bottled water displayed a higher colony count^[22] (an estimate of the bacterial count in colonies) than its tap-based counterpart!

You do not have to depend on the water you should drink, as there are other ways to increase your fluids. Consuming broth-based soups, jello, popsicles, cooked fruits, and other water-rich foods are all ways to get additional fluids in your body without actually drinking them.

If you’re looking to make your H₂O more exciting, another option could be to make your water sparkle (literally)! Sparkling water offers the same hydrating benefits as water in its most natural form. Carbonating water simply adds carbon dioxide to provide a little more pizazz, but it’s worth watching out for added sugars and artificial flavoring in branded and bottled versions.

For the athletes reading this, electrolyte-infused drinks can effectively help^[23] restore lost fluids and electrolytes as fast as possible, keeping you right at the top of your game and enabling you to maintain superior athletic performance. These drinks provide a scientifically-developed ratio of glucose, potassium, and sodium that has been engineered specifically for optimal rehydration. They rapidly combat the effects of severe dehydration by providing an electrolyte mix that offers two to three times the rehydration properties of water, using cellular transport technology to speed up the hydration process.

Final Thought

The question ‘How much water should I drink a day?’ is a great one. The answer, of course, is that your water intake must be tailored to your unique circumstances to remain as optimized as possible. Lifestyle-related factors (such as the local climate where you live and your exercise routine), health-related factors (e.g., if you have diabetes), personal goals (e.g., fat loss), and other physiological and genetic variables (such as gender, height, body weight) can mediate exactly how much water you need to drink.

But what we do know, in a general sense (and according to the US Centers for Disease Control and Prevention),^[24] is that the average American only drinks about 3.9 cups of water daily – way below the recommended daily amount – so it’s a great idea for us all to reevaluate daily intake and ensure that we’re not missing out on any health benefits.

The bottom line is this. If you feel thirsty, you’re already dehydrated, obviously not drinking enough fluid and putting yourself in danger of chronic dehydration. So keep drinking those valuable cups of water in whatever style you choose – sparkling, still, bottled, tap, fruit-infused, ice-cold, or warmed-up! – and savor the benefits of this most humble yet powerful nutrient to remain as healthy and hydrated as you can.

Rambutan is a strange-looking fruit that resembles something you might find down Alice’s rabbit hole in Wonderland. However, it is an actual fruit you find commonly throughout Southeast Asia. They are also becoming quite popular in the United States because of their fantastic health benefits. January is the prime season for rambutan.

The fruit is about the size of a golf ball and has a green outside with red-type hairs growing all over its shell. The fruit is closely related to the lychee and longan fruits and has a similar look once peeled. Most people describe the taste as tart, creamy, and sweet. It also contains a seed in the middle of the flesh.

Some of the health benefits of rambutan include digestive health and weight loss. To learn more about these and other rambutan fruit benefits, read below.

Rambutan Benefits

Eating rambutan is a treat for your tastebuds and your entire body. Rambutan has benefits like preventing cancer, boosting immune function, aiding digestion, and promoting weight loss. To learn more about these rambutan health benefits in detail, continue reading.

Prevent Cancer

Currently, no human studies prove rambutan has anti-cancer effects. However, the antioxidants found in rambutan have long been associated with cancer prevention. Antioxidants are essential because they combat free radicals.

Free radicals are unstable molecules in the body. If free radicals become too abundant, they can cause conditions such as heart disease, diabetes, and the development of cancer cells. Of note, choosing fresh rambutan will provide the highest amount of antioxidants.

The antioxidants found in rambutan include:

• Anthocyanins
• Methanolic compounds
• Phenolic compounds
• Vitamin C

Vitamin^[1] C has been linked to a decreased^[2] risk of several types of cancer (including lung, breast, and prostate).

A systematic review^[3] from 2019 showed that a diet rich in anthocyanins decreased the cell growth, differentiation, and inflammation response of colorectal cancer.    

Methanolic and phenolic compounds are great antioxidants for cancer prevention and are also being studied^[4] for potential cancer treatment in the future. This would provide an excellent treatment for cancer without the adverse side effects of pharmaceuticals or chemotherapy.  

Non-human studies^[5] have shown that the rambutan seeds hold a trypsin inhibitor with anti-cancer effects. 

Boost Immune System

Rambutan^[6] contains about 50% of your daily needs of vitamin C (per 5 rambutan fruits). Vitamin C^[7] is vital to your immune system as it:

• Encourages the body to create more white blood cells, which helps fight against infections.
• Protects white blood cells from getting hurt by free radicals.
• Decreases inflammation in the human body because it is a powerful antioxidant.  

Vitamin C also helps keep skin healthy and promotes wound healing. This is because it helps to ward off germs attempting to get into your body through the skin. In addition, studies have shown that people with higher levels of vitamin C^[8] tend to have better health outcomes when hospitalized than those with lower levels.

Therefore, if you are concerned you have a weak immune system, rambutan may be an excellent choice to add daily vitamin C to your diet.   

Improve Digestive Health

Just one rambutan provides almost 10% of your daily fiber needs. Fiber is essential for the well-being of your gut microbiome. Your microbiome is a term used to define the ecosystem of the different bacteria in your digestive tract.  

A well-balanced microbiome^[9] is essential for:

• Proper absorption of nutrients
• A well-functioning immune system
• Mood regulation
• Much more

Further, all body functions are thought to be centered around the microbiome. Therefore, maintaining a healthy gut microbiome is crucial to your health. To ensure your microbiome is in excellent health, it is vital to have a well-balanced variety of good and bad bacteria within the intestines.  

The good bacteria in our digestive system use fiber for food. Therefore, healthy gut bacteria will starve if you do not consume enough fiber. If the good bacteria are starved, they will die off, upsetting the delicate balance of your microbiome. 

Unfortunately, a study^[10] performed in 2017 revealed only one in 20 American’s consume enough fiber. Consuming foods high in fiber, such as rambutans, can help you close that gap.

In addition to providing food for your good gut bacteria, soluble fiber also produces short-chain fatty acids. These short-chain fatty acids^[11] can decrease inflammation, help regulate appetite and improve chronic digestive issues like irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. 

Provide Copper

Eating four rambutans will provide you with around 20% of your daily copper^[12] needs. Copper is an essential trace mineral, so your body cannot make enough of it to survive. Instead, you must obtain most of it through food consumption. Copper is important for several functions within the body, such as 

• Assisting enzymes to produce energy for the body
• Breaking down and absorbing iron
• Creating red blood cells
• Producing collagen production
• Constructing new connective tissue
• Building neurotransmitters
• Supporting brain development
• Sustaining immune function

Even though deficiencies are rare in the United States, they can occur. Signs of copper deficiency include anemia, high blood cholesterol, osteoporosis, and loss of skin pigment.

Aid Weight Loss

Similar to most fruits, rambutans can help with weight loss.^[13] Fruits are one of our biggest allies when it comes to fighting weight gain, and that is because they are low in calories and high in water and fiber content. High fiber and low calories are a great combination for weight loss as it keeps you feeling satiated even though you have ingested only a few calories.  

Additionally, rambutans contain soluble fiber,^[13] which forms a glue-type substance in your bowels. This substance helps to slow your digestion and thus leads to a reduced appetite and a greater feeling of satiation. Getting 14 grams of fiber^[14] per 1,000 calories is recommended to maintain overall health.

Lastly, rambutans are approximately 80% water. This helps to also fill up your stomach with water which has no calories. Plus, water^[15] is excellent for:

• Improving mood
• Enhancing cognition
• Improving sleep quality
• Delivering nutrients
• Preventing infections
• Keeping joints lubricated
• Regulating body temperature    

In addition, rambutans have a delightful taste due to their natural sugars. This can help you curb cravings for sweets, making rambutans a good choice for you as a treat that will prevent weight gain.  

Improve Heart Health

As stated previously, rambutan is high in vitamin C. Vitamin C helps to fight against free radicals that can damage arteries and vessels if they become too abundant in the body.  

Rambutans also contain potassium which is a long-time beneficial nutrient for the heart. Potassium helps to maintain a regular heartbeat by aiding in the control of electrical signals of the middle layer of your heart muscle. Potassium can also help lower blood pressure as it relaxes the vessel walls. A diet that is adequate in potassium reduces^[16] your risk of stroke and cardiovascular disease.

Lastly, the folate found in rambutans helps lower homocysteine levels which cause inflammation. Sources say that diets high in folate can reduce your risk of stroke^[17] by 25%.

Prevent Kidney Stones

The most common form of kidney stones are the stones that come from calcium oxalate. Increasing potassium consumption encourages your kidneys to reabsorb calcium, thus making your urine less acidic. 

Of note, rambutans are not extremely high in potassium; therefore, you should pair rambutans with other high-potassium foods such as potatoes, beans, lentils, or bananas to achieve your desired effects.   

Interestingly, the juicy flesh is not the only part of the rambutan fruit with health benefits. The leaves and bark of rambutans have been used for thousands of years to prevent headaches and treat oral thrush.

Nutritional Profile Of Rambutan

Per 100 grams of fresh rambutan fruit:

• Calories 75
• Carbohydrates 16 grams
• Protein 0.6 grams
• Copper 0.1 milligrams
• Vitamin c 65 milligrams
• Folate 7.3 micrograms
• Fiber^[18]: 2 grams

Side Effects Of Rambutan

Rambutan has many health benefits but also some side effects. Be aware that some healthy adults may be allergic to rambutan. If you have any of these symptoms while or after consuming rambutan, discontinue eating it immediately and contact your doctor.

• Hives
• Itching
• Swelling
• Rashes

Another thing to remember is that canned rambutan can be very high in sugar content. Therefore, try to only purchase fresh or canned with no sugar added. You can also pair it with other healthy fruits and vegetables to prevent overeating.

Lastly, be mindful that the seeds (in any form) are not recommended for consumption. They have been shown^[19] to mimic narcotics and may also contain a toxic compound called saponins. Therefore, take the seed out of the flesh before consuming the fruit.

Ways To Consume Rambutan

Rambutan fruit, with its sweet and juicy flesh, can contribute to a healthy and well-balanced diet when consumed in moderation. However, you should consider a few things to incorporate into your daily life.

Rambutan can be found in the grocery store’s exotic or tropical fruits section or in Asian markets. You can purchase it fresh or canned. In some stores, you can buy rambutan juice or jams as well. If you are consuming fresh rambutan, choose a deep red fruit. A ripe rambutan tastes entirely different from an unripe fruit. The darker the color, the more ripe the fruit.

Next, you will remove the rambutan peel or skin by slicing the outer skin with a sharp knife. You can then scoop the fruit with a spoon or squeeze the sides, and the fruit should pop out. Once you have the fruit free of the skin, you will notice the large seed in the middle. Again, it would be best if you did not eat the seed. Hence, remove it before ingesting the flesh.

Once you have the flesh, it can be eaten raw for a delicious snack, added to fruit salad, smoothies, ice creams, or even in puddings to add exotic flavor. Some health food stores even carry rambutan sorbet which is a delicious treat. With its low rambutan calories content and rich taste, it’s a guilt-free indulgence for any dessert lover.

The Bottom Line

In summary, rambutan is an exotic fruit found in most health food stores and Asian markets. It has a whimsical hairy dark red outside and a very creamy yet sweet taste inside. The seed, however, should not be eaten as it could be toxic.  

This fruit is low in calories yet high in fiber, vitamins, minerals, and potent antioxidants. These nutrients have impressive health benefits, such as aiding weight loss, helping digestion, enhancing immune function, and potentially preventing cancer.

The fruit’s flesh can easily be eaten raw as a snack or added to several dishes such as fruit salads, yogurts, puddings, and smoothies for an exotic flavor. Try adding them to your healthy eating regimen today.

Eating honey and using it topically can be good for you and may provide you with health benefits. Many people use this superfood for their hair, skin, and more.

Bees make honey from flowers by using the nectar they collect and mixing it with enzymes to craft this sweet natural substance. Manufacturing processes can change the nutritional value of the honey, though, so finding out what kind of honey is more beneficial can help.

Switching from sugar to honey can be helpful, for example, if you’re on a weight loss journey, managing blood sugar levels, or have allergy symptoms. For one, honey can be sweeter than sugar, so you don’t have to use it as much to curb your sweet tooth.

Why is honey good for you? Let’s discuss honey’s health benefits, different types of honey, its nutritional value, and how to add honey to your food regimen.

Impressive Health Benefits Of Honey

Honey is one of the finest foods provided by nature. It’s a rich source of nutrients and can be used to create one-of-a-kind products, even in the healthcare industry. In addition, it contains vitamins, minerals, amino acids, enzymes, and antioxidant content that promote health.

One of honey’s most popular uses is for upper respiratory infections, and it is useful in many cough medicines to help soothe the throat and reduce coughing. In addition, honey has antiviral properties and can also reduce inflammation related to asthma.^[1]

The phenolic acids that honey contains promote its anti-inflammatory properties, and honey has anti-cancer activity^[1] against different tumors. An enzyme^[2] in honey creates hydrogen peroxide and provides antibacterial benefits.  

Honey may help prevent heart disease^[3] and helps to protect the heart by helping to improve cholesterol levels and high blood pressure.

Good For Your Liver

But is honey better for you than sugar? Choosing to substitute white or refined sugar with natural honey, like raw honey, can have many potential health benefits. For starters, white sugar, or table sugar, can raise blood sugar levels; but honey can make a good alternative since it comes in with a relatively low glycemic load, and you’re less likely to experience blood sugar spikes when the honey you consume is in moderation. 

Blood sugar control can be helpful if you have or are at risk for liver disease. Honey is good for your liver because its phenolic compounds help protect it from the damage free radicals^[4] can cause.

Boost Energy

Honey may be the answer if you’re looking for an energy boost. It’s a healthy source of carbohydrate fuel that Olympians in ancient Greece would consume for the energy to run. 

Improve Gut Health

Honey can also provide you with health benefits from its vitamins, minerals, and antimicrobial properties that also promote good gut microbiome^[1] balance needed for rest and a good night’s sleep that prepares you for a productive day ahead.

Improve Skin Health

Is honey good for your skin? Many people eat honey but also use it as a traditional medicine to heal wounds.^[5] Honey studies show that it has antimicrobial, anti-inflammatory, and anti-bacterial properties that increase the healing abilities of the skin.

Since wound treatment with topical honey can fight against harmful bacteria, it can be successful at helping to heal skin injuries like leg ulcerations and burns. Honey also has an antifungal activity that works to heal Candida infections.^[1]

Honey helps to reduce inflammation and bacteria, which is helpful with acne. Yeast rashes, eczema, scarring, and psoriasis may also benefit from honey by applying it to the area for several minutes. Making sure you use raw honey will ensure it still contains the properties you need to help your skin and face.

Get Soft Lips

Honey is good for your lips because it can provide soothing relief for chapped lips and help heal any open areas with its wound-healing abilities. Honey is a natural humectant that draws moisture into the area it’s on.

Nutrition Value

According to the USDA,^[6] one tablespoon of raw honey brings has around:

• 63 calories
• 17 grams of carbohydrates
• Zero fat
• <1 gram of protein
• <1 gram of fiber

It also contains vitamins and minerals like:

• Calcium
• Iron
• Potassium
• Magnesium
• Zinc
• Folate

Types Of Honey That Are Good For You

The honey that bees create can be consumed unfiltered, but many people eat processed honey after it goes through heat and filtering processes, which can reduce its nutritional value. 

Let’s take a look at different types of honey and whether or not they are good for you

Raw, Organic Honey

Raw honey is good for your health because it contains more health benefits than processed, pasteurized honey. Honey’s anti-inflammatory effects can be great for your health, but processing honey exposes it to high temperatures, and this destroys nutritional value. Even if the label says “pure honey,” but not raw, then it’s gone through processing. 

Plus, processed honey can contain added sugar. Processing also removes the bee pollen and bee propolis,^[7] reducing health benefits. The darker the honey, the more antioxidants it contains. Antioxidant properties help fight off cell-damaging free radicals. When you can, choose local, raw honey. 

Manuka Honey

Manuka honey comes from one plant, the manuka tree, and costs much more than regular honey. While it may not be as good for your pocket, manuka honey has higher antiviral activity^[8] than regular honey. It boasts antibacterial properties that have people consuming it for health benefits relating to digestive issues and gum disease or using it for wound healing for partial thickness burns. 

Clover Honey

Clover honey specifically comes from the bees collecting nectar from clovers. Clover honey generally has the same health benefits as the honey that comes from flowers, and it’s essential to find raw clover honey instead of processed honey for the highest nutrition profile. 

Honeycomb

Honeycombs are the bees’ warehouses. They make little compartments out of beeswax and use them to store their larvae and pollen and make their honey inside of the comb. You can eat honeycomb, which may contain not only honey, but royal jelly, bee pollen, and propolis which can provide many benefits for your health.

Is Honey Unhealthy?

Honey is generally safe to consume, but if it’s not eaten in moderation, like any other food it may promote weight gain. However, the potential benefits of honey, like its anti-inflammatory properties, outweigh the risk for most. Here are a few harms associated with honey.

You may have heard that babies under 12 months should not have honey. Infant botulism is a condition said to affect children younger than one year old who may ingest honey that may be contaminated with a microorganism called Clostridium botulinum. While this isn’t in every honey, as a baby, their gut is not developed enough to fight this off and can cause serious illness. 

Other toxins like 5-HMF have been found in processed, pasteurized honey, likely due to the heating and storing environments. High amounts of this have the potential to promote cancer.

There are flowers that you would not want honey from. The nectar of Azalea pontica and Rhododendron ponticum flowers contain toxins that produce mad honey^[9] and may cause harmful health issues like heart problems.

How To Consume Honey?

Consuming honey in moderation is key. Honey usually has a long shelf life, but you may notice crystallized honey if it sits around for long enough. The crystals are still fine to consume, but gently warming them up will melt them into a smooth honey texture again. 

You don’t have to keep honey in the fridge, but you’ll want to make sure it’s in an airtight container to maintain its high quality and avoid contamination. 

With honey’s sweet taste, there are many ways to add it to your diet, including:

• Sweetening plain yogurt
• Add-in to overnight oatmeal
• Coffee or tea sweetener
• Honey mustard and honey vinaigrette dressing
• Drizzled over waffles and pancakes
• Nut butter and honey sandwich

The Bottom Line

There are several potential health benefits of honey. Studies show evidence of its anti-inflammatory properties and ability to reduce the risk of heart disease. Honey can help with respiratory issues and keep your hair and skin healthy. It is a natural resource for treating burns when you need wound care.   

If you have the choice between honey and regular sugar, choose raw honey. Honey is generally safe for consumption and can have beneficial effects, except for children younger than 12 months who need to avoid it.

Pregnancy may bring along some recognizable symptoms that make you take a pregnancy test. That being said, some women don’t experience the usual early healthy pregnancy signs and symptoms, while others experience only some of them.  

When pregnancy symptoms start can vary from one woman to another, and early signs of pregnancy might not even show up until the second trimester for some women. 

15 Healthy Pregnancy Symptoms

Missed Period

The most common pregnancy symptom is a missed period. It’s the most obvious sign of pregnancy as it shows your body has stopped the shedding of your uterus lining, preventing the bleeding. Still, missing a period does not always mean^[1] you’re pregnant. Irregular periods can occur due to stress, dieting, hormone replacement therapy, or overexercising.

Not every woman experiences a missed menstrual period. Some women continue to experience spotting for the first few months and mistake it for a period. Some women experience early pregnancy symptoms before a missed period.  

Recommendations

• If you missed a period and you had unprotected sex in the last month, take a pregnancy test
• Schedule a visit with your gynecologist for an ultrasound and a blood test

Morning Sickness

Morning sickness usually occurs in the first trimester, but some women experience it all day long and even into the third trimester. Usually, it peaks by the end of the first trimester and slowly fades away, but it doesn’t always have to be the case. 

Some women experience only nausea, sometimes coupled with dizziness, while others struggle with vomiting as well. The reason behind this early sign of pregnancy is still unknown. Some experts believe it could be due to low blood glucose levels or the rise in pregnancy hormones, but it’s known to be triggered and worsened by stress, motion sickness (sensitivity to motion), and specific foods.  

Recommendations

• Ginger herbal^[2] might help relieve nausea
• Some women find acupuncture and acupressure helpful
• Keep crackers, saltines, and other dry carbohydrates near your bed and eat them as soon as you wake up
• Stay hydrated throughout the day
• Vitamin B6
• Over-the-counter drugs like Unisom

Inexplicable Fatigue

One of the early pregnancy symptoms is extreme tiredness and fatigue which makes it hard for you to perform your usual daily activities. This is due to high levels of the hormone progesterone as well as an increased blood volume which makes you feel sleepy. 

The fatigue is usually the worst in the first trimester and goes away in the second, but in some cases, it comes back in the third trimester. However, some women don’t experience overwhelming fatigue at all. 

Recommendations 

• Get as much sleep as your body needs
• Take naps
• Stay hydrated
• Change your sleep posture or get pregnancy pillows for support

Tender And Swollen Breasts

The hormonal changes you’re going through often cause your breasts to become really tender and swollen. Breast tenderness usually fades away after your body starts getting adjusted to the new hormonal profile, but some women tend to experience this symptom for a few weeks. Additionally, some women may notice spider veins on their breasts. These are a sign of an increased blood flow^[3] that exists to carry nutrients to the baby efficiently. 

Recommendations

• Switch up your tight bras for comfortable fabrics and fits
• Buy comfortable bras you can “grow into”

Increased Urination

Another common symptom of pregnancy is frequent trips to the bathroom. Since your body produces more blood, your kidneys increase the amount of liquid to process, filling up your bladder. 

Recommendations

• Stay hydrated
• Take electrolytes if needed
• Plan out when and how you’ll be able to go to the bathroom ahead of time (if possible)

Smell Sensitivity And Food Aversions

A common early pregnancy sign is an increased sensitivity to smells as well as an aversion to certain foods you used to enjoy. There’s little scientific evidence behind it, but many women report triggers and changes in scents and taste, especially those they used to love. 

During the first and sometimes even third trimester, your sense of smell becomes heightened^[4] and can therefore trigger nausea and vomiting. On the other hand, some women experience no aversions or changes in smell. 

Recommendations

• Avoid scents and foods that trigger nausea
• Use the microwave more to avoid the smells of cooked food
• Use saline nose sprays to keep your membranes moist
• Surround yourself with scents of mint, lemon, and cinnamon in a diffuser, essential oil, or air spray

Changes In Body Temperature

Another common sign of pregnancy is an increased body temperature. Your basal body temperature has to be higher than usual, and it has to be consistent. Otherwise, the reason for the increase in temperature might be heat, exercise, or illness.

The reason for a higher body temperature is an elevated level of progesterone, whose job is to prevent the shedding of your uterus lining and aid in the implantation of the fertilized egg. 

Recommendations

• Keep your bedroom cool at night so that you don’t sweat too much
• Get a blood draw to rule out any potential infections

Mood Swings

Mood swings are a common early pregnancy symptom. They’re caused by an increase in pregnancy hormones, estrogen, and progesterone and they can range from mild to severe. You can experience feelings of irritability and euphoria but also anxiety and depression.

Recommendations

• Once you become aware of your mood swings, try to do your best to control them; use mindfulness techniques such as progressive relaxation or meditation

Cramping And Spotting 

One-third of women may still experience cramping and light bleeding in the early stages of pregnancy, usually mistaking it for a period. This is also known as implantation bleeding, and it typically occurs 10-14 days after conception.

Recommendations

• See your gynecologist so they can rule out any potential issues
• If you think you might be experiencing implantation bleeding, take a home pregnancy test and see your doctor

Heart Palpitations

Your body is producing more blood and increasing its blood flow which can result in heart palpitations that show up as fluttering, irregular heartbeats, and pounding. They are harmless and very common, usually going away after delivery. 

Recommendations

• Heart palpitations can be scary, so see your doctor if you feel like they’re happening too often
• If you have a history of arrhythmia or any other heart problem, definitely get checked out

Nipple Changes

During pregnancy, your breasts will become tender and swollen, but the hormones may also cause changes in your nipples. The areolas around your nipples may become darker and larger, and they might even stick out more than usual. This is all due to hormonal changes and your body preparing to create milk. 

Recommendations

• If your nipples feel too sore or are painful, see your doctor; using warm moist heat may offer some relief
• Relieve tenderness and pain by wearing a comfortable bra and avoid any tight compression
• Get nipple covers to lower the chances of chafing

Food Cravings

Some women may start experiencing food cravings pretty early on. Hormonal changes drive this, and it doesn’t have to happen to every woman. 

A Metallic Taste In Your Mouth

On some occasions, women report getting a metallic taste in their mouths in the early pregnancy stages. It’s caused by a surge of estrogen and progesterone, changing your taste buds, and is known as dysgeusia.^[5] 

Recommendations

• Eat tart and acidic foods
• Mix water and salt or baking soda and gargle for 30 seconds in your mouth 

Headaches And Dizziness

Very common in early pregnancy; headaches and dizziness occur due to hormonal changes and increased blood volume. 

Recommendations

• Track your blood pressure regularly
• Have a snack handy in case your blood sugar drops
• Stand up slowly from chairs and beds

High Blood Pressure

With the increased blood volume, your blood pressure can elevate. This can, in turn, cause dizziness and headaches, so make sure to check your blood pressure regularly. 

When Do Pregnancy Symptoms Start?

In most cases, pregnancy symptoms can start as early as a few days after conception. Early signs of pregnancy before a missed menstrual period include tender and swollen breasts, nausea, and sensitivity to smell. 

Are You Really Pregnant?

Even though these are all listed as early healthy pregnancy signs and symptoms, they don’t have to be, and you might not be pregnant. The only way to know for sure is to take home pregnancy tests and wait to see if you’ll get two lines (or a plus sign) and go visit your gynecologist, who will perform a blood test and do an ultrasound. 

Conclusion

Some pregnancy symptoms are very common, and others might not. Even though not every woman experiences them, they are all caused by hormonal changes your body is going through to prepare for the baby. Getting a positive pregnancy test is usually a confirmation, but it’s always best to see your doctor and get a positive ultrasound and a blood test to ensure you’re really pregnant.  

Frequently Asked Questions

Apricots have a good nickname as golden fruit. The high amount of carotene content gives this golden color to apricots with many health benefits. Besides, it has a good composition of nutritious structures such as polyphenols, flavonoids, potassium, iron, or dietary fiber.

Consuming apricots may lead to health benefits in different systems and functions in the body. You may get benefits for your digestive system, metabolic health, vision, anti-cancer mechanisms, and skin health. The unique flavor and fragrance of apricots make them enjoyable fruit to add to our diets. 

Are Apricots Good For You?

Yes, eating apricots may benefit several functions and systems in your body. Let’s take a closer look at the health benefits of apricots.

Regulation Of The Digestive System

One of the main apricot uses is the relief of constipation. The dietary fiber, especially the soluble fiber content of these stone fruits, helps motility and increases stool frequency. It reduces stiffness and bloating in your belly. Increasing dietary fiber intake is the best way for you to manage your digestive problems.   

Eye And Vision Health

Vitamin A and beta-carotene intake are closely related to maintaining eye health against age-related eye diseases.^[1] The daily recommended vitamin A dose is 900 micrograms for men and 700 micrograms for women. You can have nearly 250 micrograms of vitamin A per 100 grams of fresh apricots. Recommended beta-carotene intake for adults is between 6 milligrams to 15 milligrams per day. Apricot uses will provide 2.5 milligrams per 100 grams.

Since we cannot synthesize vitamin A in our body, we must obtain it either from animal sources as pre-produced vitamin A or from plant sources as carotenoid forms that are precursors of vitamin A. The primary role^[2] of vitamin A in the visual system is the photoreceptor function. Even in its short-term deficiency, it can affect vision functions and cause poor vision in night blindness or dim light conditions. Chronic vitamin A deficiency may result in the death of cells that carry out our visual functions.

Skin Care 

A diet rich in vitamins and minerals is necessary for healthy skin due to its antioxidant effects.^[3] This is because the main cause of skin problems and skin aging is oxidative stress caused by environmental factors such as sun and air pollution. The antioxidant substances^[4] we obtain from diet help skin cells and epithelial cells fight oxidative stress.

As we mentioned above, apricot has nutritional content including vitamin C, vitamin E, carotenoids, flavonoids, and antioxidant minerals. This content helps to boost skin health. 

Good Source Of Antioxidants

Many of the carotenes, flavonoids, organic acids, vitamins, and minerals contained in apricots have anti-cancer properties due to their antioxidant effects.

Also, chronic diseases such as obesity or cardiovascular diseases are closely related to oxidative stress. They are also mentioned as low-grade chronic inflammation diseases. Therefore, apricot consumption would help decrease the oxidative stress and inflammation in these diseases.   

What Makes Apricots Good For Your Health?

The bioactive compounds determine apricots’ color, taste, and health benefits. A study^[5] examining different types of apricots showed that more orange-colored apricots were higher in total flavonoid, total carotenoid, and antioxidant capacity than lighter yellow apricot varieties. In addition, the taste you get from apricots is directly proportional to this content. These bioactive components were higher in dark apricots, which also have a sweeter taste.

Health Behind The Color

Carotenoids are responsible for the yellow-orange color of fruits. Apricots may contain 0.44 to 3.55 milligrams of carotenoid per 100 grams. The dominant subtype is beta-carotenoid among the carotene family.

Beta-carotene is a precursor of vitamin A that we obtain from plants. It is a well-known essential vitamin^[6] for immunity and eye function. It also contributes to skin health by maintaining skin cell function. When we get alpha-carotene and beta-carotene from diet sources, we convert them into retinol, the active form of vitamin A.

Beta-carotene may reduce oxidative stress during infection or inflammation. Also, several studies^[7] systematically reviewed indicate that higher beta-carotene levels may help against cancer.

Suppose you have blood sugar control or insulin resistance issues or you have diabetes in your family, you may get benefits from apricots. The reason is that their beta-carotene^[8] content showed beneficial effects on blood insulin and blood sugar levels in type 2 diabetes patients. Researchers indicated that people with high body weight have a lower^[9] beta-carotene level in their tissues compared to healthy people. Furthermore, when their beta-carotene level is increased, they showed normalized blood lipid levels, which were high before.  

Health Behind The Flavor

Flavonoids, polyphenols, and organic acids contribute to the apricot’s unique taste and smell besides its natural sugar and carbohydrate content.

Phenolic and flavonoid compounds are important signs for the quality of fruits and vegetables. These are commonly studied nutraceuticals in treating various chronic diseases such as cardiovascular disease, metabolic syndrome, cancer, and neurodegenerative diseases or aging. 

The phenolic content may vary more than threefold according to the type of apricot. Similar to carotenoids, phenolic content is also higher in dark-colored apricots than in light-yellow ones. 

The main phenolics and flavonoids are gallic acid,^[10] caffeic acid,^[11] p-coumaric acid,^[12] and quercetin,^[13] rutin,^[14] and resveratrol.^[15] When you look up the literature, you can easily see that each has health advantages. 

Phenolic species have numerous benefits^[16] in preventing cancers, cardiovascular health, immune function, skin health, and reducing neurologic diseases.

Dietary Fiber Source

Many studies indicated that high fiber intake in a low-fat and calorie-restricted diet has beneficial effects on weight loss and diabetes^[17] in people at high risk. Dietary fiber also can increase motility in the digestive tract and decrease gut transit time, which regulates constipation and increases defecation frequency. 

Increased fiber intake contributes to appetite control^[18] because soluble dietary fibers help hold a large amount of water. The increased volume in your digestive tract leads to gastric and intestinal tension. It stimulates the digestive system cells to produce several satiety hormones from the digestive system to the brain about fullness and satiation.

Get Your Micro-Essentials 

Apricot also includes many essential vitamins, such as vitamin C and vitamin B, and a precursor of vitamin A along with minerals. 

As it is well-established, vitamin C has an important function on gum, skin, and bone health because it plays a pivotal role in collagen synthesis besides its strong antioxidant capacity. 

Potassium is the most abundant mineral in apricots. Its concentration may differ according to apricot fruit type, like other phytochemicals, even twice the time. The second mineral found in apricots at high levels is phosphorous, and iron follows. Copper and zinc also occur in apricots.

Potassium^[19] has a special place in cardiovascular and metabolic health. For vascular health, it has a vital function in maintaining intracellular and extracellular fluid balance. It is a key ion for insulin synthesis in the beta-cell of the pancreas. It is important to consume low-sodium and adequate-potassium foods for heart health.  

Apricot Nutrition Values

Apricot is a nutritious fruit for you to have in your daily diet. The nutritional profile of a fresh fruit was given in Food Data Central.^[20] 

Ways To Add Apricots To Your Diet

You have many options to consume the delicious apricot in your healthy diet. You can eat apricots in fresh, dried, marmalade, juice, or jam form. However, choosing the forms that do not contain added sugar would be better to see the most health benefits. 

• Healthy snack: You can prefer fresh or dried apricots, especially nuts, as a healthy snack you consume with your coffee or tea. Its dry form is advantageous for carrying to work or school.
• Colorful salads: Using fruits alongside vegetables in salads is beneficial in providing a more diverse source of vitamins and minerals, and using dried apricots in salads is quite common because it is delicious. Try adding apricots to your salads, especially in salads with cheese. You will get a really delicious result.
• Rich breakfast bowls: Oat bowls for breakfast have become a prevalent and healthy habit. Eating oatmeals, which are rich in dietary fiber, is beneficial for people with constipation problems. Starting the day with a healthy bowl prepared with apricots, oats, milk, or yogurt supports your digestive health and microbiota. 

Are Dried Apricots Good For You?

Apricots are suitable for sun drying, making them a common fruit in the diet. Since the water is removed from the food during drying, you consume the same calories in a smaller volume. This can be a factor that makes it difficult for portion control for some people. However, after controlling your portion, you can take advantage of the dried fruits that are easy to carry for your snack time.

Don’t Miss The Benefits Of Apricot Kernels 

Amygdalin is a molecule found in high amounts in the apricot kernel^[21] that induces cancer or disturbed function cells to apoptosis, which means programmed cell death. This mechanism is vital for scavenging cancer cells from the body. Also, it is easy to eat the apricot kernel because it tastes like fresh almonds. Also, apricot kernel is nutritious in other macro- and micro-nutrients like most nuts and seeds.

The Bottom Line

All these research results we have summarized show that apricot is a stone fruit rich in key antioxidant molecules for health. Adding apricots to your diet can increase your intake of vitamins, minerals, carotenoids, flavonoids, some minerals, and especially dietary fiber. Moreover, it is pretty easy to add apricots to the diet because it has properties that can take many forms.  

Apple cider vinegar and baking soda are two common household staples that offer several health benefits. Both will provide health benefits on their own, but does consuming them in combination provide additional health benefits that aid with weight loss and fat loss? This article will explore the benefits and risks of baking soda and apple cider vinegar.

Benefits Of Apple Cider Vinegar And Baking Soda

Both baking soda and apple cider vinegar have been promoted as healthy products that can help with numerous ailments. Both are easily purchased at any grocery store, and organic apple cider vinegar gummies are widely available. What does the real evidence say? 

Reflux

The use of baking soda for acid reflux is an easy homemade remedy for short-term acid reflux relief. This is because baking soda, also known as sodium bicarbonate, has an alkaline pH which neutralizes acidic reflux. Baking soda for acid reflux is recommended in acute cases that last for two weeks or less. 

Many over-the-counter products contain sodium bicarbonate. However, you can make your own remedy at home by mixing 1/2 teaspoon with 1/2 cup of water. This OTC remedy is suitable for all non-pregnant adults. 

Regarding apple cider vinegar, despite many internet sites claiming apple cider vinegar can provide acid reflux relief, there is no scientific evidence to back up those claims. As a result, using apple cider vinegar and baking soda for acid reflux is not recommended as a safe or beneficial remedy, as there is no evidence that including apple cider vinegar will provide any additional benefits.

It is best just to use baking soda mixed with water, as described above, as a short-term home remedy for acid reflux.

Hair Care

The benefits of apple cider vinegar and hair care have been explored. Due to apple cider vinegar’s high pH and anti-fungal properties, it cleanses hair and leaves it shining.

Baking soda,^[1] however, has not been proven to be beneficial for hair. While no scientific studies are looking specifically at the effect of baking soda on hair, there is evidence that an alkaline pH may lead to hair cuticle damage and fiber breakage. Further, shampoos with an acidic pH may cause less frizzing. 

Since baking soda has an alkaline pH, it is best to keep it out of your hair care routine. Using apple cider vinegar and baking soda for hair care is also best to keep out of your hair care routine as there is no evidence that combining baking soda and apple cider vinegar will be beneficial and baking soda is known to have a negative effect on hair.

Skin Care

Baking soda is often touted as a popular skin care product. Sodium bicarbonate can be found in cosmetic products,^[2] and the present amounts in these products have been determined as safe. 

Taking a baking soda and apple cider vinegar bath with Epsom salts has been stated to soothe irritated skin. Regardless, caution should be exercised when trying these do-it-yourself home remedies, and you should be sure to use appropriate amounts of each ingredient. 

While many internet websites have claimed that topical apple cider vinegar benefits the skin, evidence is lacking. Two cell culture studies from 2018 and 2021 show apple cider vinegar has antimicrobial and antibacterial potential. Although some of the bacteria analyzed in those studies have been associated with acne^[3] flare-ups, there is no scientific evidence that applying apple cider vinegar to human skin will be beneficial.  Use caution if choosing to do so, as it may burn the skin.

Weight Loss

Topics such as apple cider vinegar and baking soda for fat loss and how to use apple cider vinegar to lose belly fat are common. Could combining the two make a weight-loss drink? Weight loss research indicating either product can help with weight loss, however, is quite limited or shows no benefit. 

Regarding baking soda, there is no scientific evidence showing that consuming a baking soda drink, supplements, or any baking soda product promotes weight loss. In fact, a 2014 animal study^[4] showed that animals treated with sodium bicarbonate before being given a chemotherapeutic agent exhibited normal weight gain. This does not mean sodium bicarbonate will cause weight gain in humans, but there is certainly no evidence that it will help anyone lose weight.

For apple cider vinegar, a 2020 animal study^[5] showed that mice fed an apple cider vinegar drink had reduced food intake, reduced weight gain, and improved glucose tolerance. Although these findings are interesting, larger studies with humans are required to conclude the effectiveness of apple vinegar for weight loss.

A 2020 systematic review^[6] assessed the association between apple vinegar intake and body weight among thirteen human studies and twelve animal studies. The authors concluded that while there may be some health benefits associated with the daily consumption of apple vinegar, there is insufficient evidence to recommend health and weight loss promotion. 

Given that there is insufficient research on using both baking soda and apple cider vinegar for weight loss, it is best not to rely on either product or a combination of both to lose weight.

Side Effects Of Drinking Apple Cider Vinegar And Baking Soda

It is possible to overdose on baking soda when consumed in large amounts, and the symptoms include constipation, convulsions, diarrhea, frequent urination, feeling of fullness, irritability, muscle spasms, muscle weakness, and vomiting. Dehydration can occur as a result of diarrhea and vomiting, leading to electrolyte imbalances which can cause heart rhythm disturbances. 

Long-term use of baking soda could also be problematic. A 2013 case study^[7] reported that an adult male had been consuming baking soda to treat heartburn and gastric upset for seven years. The man presented to the emergency room with abnormal heart rhythm and abnormal lab values as a result of consuming too much baking soda for a long time. 

Another case study^[8] found that using baking soda and water to treat acid reflux resulted in severe metabolic alkalosis. Metabolic alkalosis^[9] is when the blood acid-base is disrupted and can cause symptoms such as confusion, coma, tremors, tingling, numbness, muscle weakness and twitching, and irregular heartbeat. 

Regarding apple cider vinegar, one study found that while vinegar may increase the feeling of fullness, this is due to vinegar causing nausea.^[10] The negative effects of vinegar drink consumption were also shown in a case study where a young teenage boy who had been drinking a vinegar drink^[11] daily without proper dilution gave his esophagus acidic burns. 

Caution should also be exercised when applying vinegar to the skin. A case study describes how a young teenage girl gave herself a chemical burn^[12] after using apple cider vinegar in an attempt to remove a mole. 

Apple Cider Vinegar And Baking Soda Recipe

Can you drink apple cider vinegar and baking soda together? Due to there being a lack of scientific evidence to justify any health benefits associated with combining these two ingredients, it would be best to consume them separately. 

The aforementioned 2020 systematic review suggests consuming apple vinegar in moderate amounts, for example, 2 tablespoons of commercial apple vinegar. It also states that diluting the vinegar with water can help minimize the risk of side effects. Furthermore, mixing baking soda with water in a 1:1 ratio is safe for short-term consumption. 

The Bottom Line

Although baking soda and apple cider vinegar provide some health benefits when consumed individually, there is no evidence to justify mixing them, except for a soothing skin bath. Overall it is best to keep them separate.

There are many quick fixes for health problems and weight loss on the internet. The best way to promote a healthy weight and good health is to eat a well-balanced healthy diet, get enough sleep, and participate in regular exercise and stress-reducing activities.