Dark chocolate is loaded with nutrients that can positively affect your health.

Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.

Studies show that dark chocolate (not the sugary crap) can improve your health and lower the risk of heart disease.

This article reviews 7 health benefits of dark chocolate or cocoa that are supported by science.

1. Very Nutritious

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.

It contains a decent amount of soluble fiber and is loaded with minerals.

A 100-gram bar of dark chocolate with 70–85{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} cocoa contains:

• 11 grams of fiber
• 67{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the RDI for iron
• 58{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the RDI for magnesium
• 89{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the RDI for copper
• 98{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the RDI for manganese
• It also has plenty of potassium, phosphorus, zinc and selenium

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar.

For this reason, dark chocolate is best consumed in moderation.

The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.

SUMMARY Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and a few other minerals.

2. Powerful Source of Antioxidants

ORAC stands for “oxygen radical absorbance capacity.” It is a measure of the antioxidant activity of foods.

Basically, researchers set a bunch of free radicals (bad) against a sample of a food and see how well the antioxidants in the food can “disarm” the radicals.

The biological relevance of ORAC values is questioned, because it’s measured in a test tube and may not have the same effect in the body.

However, it is worth mentioning that raw, unprocessed cocoa beans are among the highest-scoring foods that have been tested.

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others.

One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries.

SUMMARY Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods.

3. May Improve Blood Flow and Lower Blood Pressure

The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO).

One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.

Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild.

However, one study in people with high blood pressure showed no effect, so take all this with a grain of salt.

SUMMARY The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

4. Raises HDL and Protects LDL From Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease.

In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL for those with high cholesterol.

Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals.

This makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.

It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage.

Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.

SUMMARY Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

5. May Reduce Heart Disease Risk

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.

In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease

In fact, several long-term observational studies show a fairly drastic improvement.

In a study of 470 elderly men, cocoa was found to reduce the risk of death from heart disease by a whopping 50{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} over a 15 year period.

Another study revealed that eating chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977}. Eating chocolate less frequently had no effect.

Yet another study showed that eating dark chocolate more than 5 times per week lowered the risk of heart disease by 57{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977}.

Of course, these three studies are observational studies, so can’t prove that it was the chocolate that reduced the risk.

However, since the biological process is known (lower blood pressure and oxidized LDL), it is plausible that regularly eating dark chocolate may reduce the risk of heart disease.

SUMMARY Observational studies show a drastic reduction in heart disease risk among those who consume the most chocolate.

6. May Protect Your Skin From the Sun

The bioactive compounds in dark chocolate may also be great for your skin.

The flavonols can protect against sun damage, improve blood flow to the skin and increase skin density and hydration.

The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure.

In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks.

If you’re planning a beach vacation, consider loading up on dark chocolate in the prior weeks and months.

SUMMARY Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage.

7. Could Improve Brain Function

The good news isn’t over yet. Dark chocolate may also improve the function of your brain.

One study of healthy volunteers showed that eating high-flavanol cocoa for five days improved blood flow to the brain.

Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well.

Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.

SUMMARY Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.

The Bottom Line

There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against heart disease.

Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat.

Maybe have a square or two after dinner and try to really savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.

Also be aware that a lot of the chocolate on the market is not healthy.

Choose quality stuff — dark chocolate with 70{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} or higher cocoa content. You might want to check out this guide on how to find the best dark chocolate.

Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.

Chocolate is one of the few foods that taste awesome while providing significant health benefits.

Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.

Here are 13 of the healthiest leafy green vegetables to include in your diet

1. Kale

Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.

For example, one cup (67 grams) of raw kale packs 684{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the Daily Value (DV) for vitamin K, 206{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin A and 134{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin C (2).

It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.

To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile.

SUMMARY Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.

2. Microgreens

Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm).

Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.

Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K.

Microgreens can be grown in the comfort of your own home all year round, making them easily available.

SUMMARY Microgreens are immature greens, which have been popular since the 1980s. They’re flavorful and packed with nutrients like vitamins C, E and K. What’s more, they can be grown all year.

3. Collard Greens

Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.

They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”

Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin K (6).

Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health.

One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health.

SUMMARY Collard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.

4. Spinach

Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.

Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin K, 56{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin A and 13{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for manganese.

It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.

One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy.

Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.

SUMMARY Spinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy

5. Cabbage

Cabbage is formed of clusters of thick leaves that come in green, white and purple colors.

It belongs to the Brassica family, along with Brussels sprouts, kale and broccoli.

Vegetables in this plant family contain glucosinolates, which give them a bitter flavor.

Animal studies have found that foods that contain these plant compounds may have cancer-protective properties, especially against lung and esophageal cancer.

Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system. It may even aid weight loss.

SUMMARY Cabbage has thick leaves and comes in various colors. It has cancer-protective properties and can be turned into sauerkraut, which offers additional health benefits.

6. Beet Greens

Since the Middle Ages, beets have been claimed to be beneficial for health.

Indeed, they have an impressive nutrient profile, but while beets are commonly used in dishes, the leaves are often ignored.

This is unfortunate, considering that they’re edible and rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for vitamin A, 37{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for potassium and 17{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV for fiber.

They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts.

Beet greens can be added to salads, soups or sauteed and eaten as a side dish.

SUMMARY Beet greens are edible green leaves found on the tip of beets. They’re full of nutrients, including antioxidants that may support eye health

7. Watercress

Watercress is an aquatic plant from the Brassicaceae family and thus similar to arugula and mustard greens.

It’s said to have healing properties and has been used in herbal medicine for centuries. However, no human studies have confirmed these benefits so far.

Test-tube studies have found watercress extract to be beneficial in targeting cancer stem cells and impairing cancer cell reproduction and invasion.

Due to its bitter and slightly spicy flavor, watercress makes a great addition to neutrally flavored foods.

SUMMARY Watercress has been used in herbal medicine for centuries. A few test-tube studies suggest it may be beneficial in cancer treatment, but no human studies have confirmed these effects.

8. Romaine Lettuce

Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib.

It has a crunchy texture and is a popular lettuce, particularly in Caesar salads.

It’s a good source of vitamins A and K, with one cup (47 grams) providing 82{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} and 60{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DVs for these vitamins respectively.

What’s more, research in rats showed that lettuce improved their levels of blood lipids, potentially reducing the risk of heart disease. Further studies need to investigate these benefits in people.

SUMMARY Romaine lettuce is a popular lettuce found in many salads. It’s rich in vitamins A and K, and a study in rats suggests it may improve blood lipid levels.

9. Swiss Chard

Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It’s often used in Mediterranean cooking and belongs to the same family as beets and spinach.

It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K.

Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels.

In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels.

However, it’s important to note that these were minor animal studies and that human research supporting the claim that syringic acid may aid blood sugar control is lacking.

While many people typically throw away the stems of the Swiss chard plant, they’re crunchy and highly nutritious.

Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.

SUMMARY Swiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels. However, human-based research on its effectiveness is lacking.

10. Arugula

Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.

It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally.

Like other leafy greens, it’s packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K.

It’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body.

Though the benefits of nitrates are debated, some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels.

SUMMARY Arugula is a leafy green vegetable that goes by several different names, including rocket and rucola. It’s rich in vitamins and naturally occurring nitrates, which may help reduce blood pressure and improve blood flow.

The Bottom Line

Leafy green vegetables are packed with important and powerful nutrients that are critical for good health.

Fortunately, many leafy greens can be found year round, and they can easily be incorporated into your meals — in surprising and diverse ways.

To reap the many impressive health benefits of leafy greens, make sure to include a variety of these vegetables in your diet.

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease. 

Oily fish include:

• salmon
• trout
• herring
• sardines
• pilchards
• mackerel

Non-oily fish include:

• haddock
• plaice
• coley
• cod
• tuna
• skate
• hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

• fatty cuts of meat
• sausages
• butter
• hard cheese
• cream
• cakes
• biscuits
• lard
• pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you’re having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

• sugary fizzy drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries and puddings
• sweets and chocolate
• alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you’re a healthy weight by using the BMI healthy weight calculator.

Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. 

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. 

Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth. 

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it’ll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

• The Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group.
• Read more about eating a balanced diet and understanding calories.

It can be difficult to get enough sleep every night. Between finding time for work, family, responsibilities, exercise, planning and preparing healthy meals, sleep is the key element you could be neglecting. But experts advise that if you want to be healthy and lose weight, make healthy sleep habits a priority. 

Sleep and weight loss

When you are trying to lose weight, there are things you probably already know you should do like reducing your sugar and junk food intake, eating fruits, vegetables, lean protein and complex carbohydrates. You’re probably also aware that incorporating exercise and moving more throughout the day will contribute to overall good health and weight loss.

However, what you may not realize is that getting enough sleep plays a critical role in losing weight. There’s a direct correlation between the amount of sleep you get and how well your metabolism performs. People who are deprived of  sleep tend to weigh more and have more trouble shedding pounds than those who get adequate sleep, even when they follow the same meal plan. 

Lack of sleep and hormone levels

When you don’t get enough sleep, your body produces more ghrelin and leptin, the hunger-causing hormones that make you more likely to overeat and feel less satisfied afterward.

Individuals who consistently get less than seven hours of sleep begin to show higher glucose and insulin levels; the hormones that cause your fat cells to lose their ability to properly metabolize insulin. As your body becomes more resistant to insulin, it produces more and more of it to keep functioning properly. This leads to fat cell buildup and could eventually lead to obesity and diseases such as diabetes.

Another problem brought on by sleep deprivation is the increase in Cortisol levels. Cortisol is known as the stress hormone responsible for triggering the reward center in your brain. When you’re functioning with higher than normal Cortisol levels, you’re more likely to crave certain foods; often sweet, salty or fatty foods. The combination of more cortisol and more ghrelin will cause you to need more food to feel full and satisfied. 

Your Sleepy Brain

Sleeping rejuvenates your mind and your decision-making processes. Fatigue reduces your judgment and mental clarity; making you more likely to make poor food choices. Starving your brain of sleep dulls frontal lobe activity; the area responsible for decision-making and impulse control.

Muscle, tissue and organ repair 

Not getting enough rest can severely affect your overall physical health. Your muscles, tissues and organs all need to restore themselves to prevent decease and perform optimally. You’ve guessed it. Your body does this best while you’re asleep. Plus, if it’s weight loss you’re after, the hormones which help burn fat, are produced mainly while you sleep, so it’s essential to give your body the hours of rest it requires to repair and build muscle mass, increase strength and lose excess weight. 

If you’re exhausted, you’re more likely to skip your workout, but even if you do make it out, you may feel sluggish and not push yourself to your full potential. 

While you were binge-watching your favorite series instead of sleeping, your body cooked up a perfect cocktail for weight gain.

It’s not a problem if this happens a few times a year, but the problem is that more than one third of North Americans are getting insufficient sleep on a regular basis. Yet experts agree that getting enough rest is as important to your overall well-being as controlling food intake and exercise.

What’s great about walking is that most everyone can do it. You don’t need special equipment, skills or a designated space to walk and you can do it whether you’re in excellent or declining health.

Although you could literally just step outside and walk, it is recommended that you wear a good pair of walking shoes with appropriate arch support if you’re going to be walking regularly.

Walking with improper footwear can actually cause more harm than good including conditions such as shin splints, cramps and even plantar fasciitis (intense heel pain). If you live in a crowded city or in a harsh climate, a treadmill may be a good investment.

Before buying equipment, consider trying one out at a local gym or at a friend’s house. Walking on a machine is not for everyone so do put one to the test before you spend money on one.

Warm up and cool down

If you’re doing more than a leisurely stroll, consider stretching before and after you get moving. Stretching before you walk can help prevent injury, improve performance and reduce muscle pain after the fact.

Cooling down and stretching after physical activity is also important to repair muscle and bring your heart rate down progressively.

Types of stretches do do before and after walking

HAMSTRING AND ANKLE

Sit on the edge of a chair with your right leg extended, right heel on floor. Flex right foot and keep toes pointed up. Lean forward gently from your hips to feel a stretch in the back of your thigh. Repeat with left leg.

CALF STRETCH

Stand up straight, holding on to a chair. Put left leg behind you, keeping left heel on the floor. Bend right knee and lean toward the chair. You should feel the stretch in the calf of the left leg. Repeat with right leg.

GROIN STRETCH

Stand with legs slightly wider than shoulder width and hold on to a chair. With left foot facing forward, point right foot to right 45 degrees then lunge in that direction without letting knee go past toes. Repeat move on left side.

LEG SWINGS

Stand up straight, holding on to a chair with your left hand for support. Standing to the side of the chair on your left leg, move your right leg to the front, side and back, tapping your toe at each point. Repeat with left leg.

The social and psychological benefits of walking

Have you ever walked a dog? Seeing their joy and amazement at everything they see, and smell is enough to get you hooked on walking. Similarly, walking with a human friend may be exactly what you need to get your mind off of problems and worries.

Many mental health professionals will actually encourage their patients to walk with them during a therapy session. Why you might ask? The reason is simple. Walking activates critical hormones in the brain that stimulate clearer thinking and problem solving.

Walking for weight management and toning muscles

Contrary to some misconceptions, you don’t have to suffer to lose weight. Many believe that the saying “No pain, no gain” is the only truth, but that is in fact not the case.

Walking, which is relatively painless to most, may be enough to control your weight, firm and tone your muscles and even lose several pounds.

The key is not to walk long distances but rather to adopt a regular walking habit. A brisk 30 to 45 minutes walk five to six times a week will be sufficient for most.

Set objectives

Setting objectives will force you to focus and strive to achieve them. Make your goals realistic and push yourself to attain them over time. For example, if your usual distance is 2 miles a day, try to reduce the time it takes you to complete your course.

Or if you’re already walking at a fast pace, gradually increase your distance to 2.5 miles. Aim to go from walking on a flat route to one with more hills or change the terrain from asphalt to trail walking.

Tips to ensure a fun walk

Dress in layers and preferably in clothes made from breathable fabric.

Even if the temperature is cool, walking will cause your internal engine to warm you considerably. If you’re overdressed, you may feel too hot midway through your route.

Bring a water bottle.

It may seem unnecessary, but water will significantly cool you down if you become too heated. Don’t drink excessively or you may feel bloated and uncomfortable during your stride.

Switch up the scenery

Walking in your neighborhood is probably the easiest, fastest and most cost-effective route you could take, but sometimes, driving to and walking in a different community will keep you motivated. You’ll see new houses, scenery and people.

Listen to music or podcasts while you walk

Bring a listening device and learn while you walk! There are literally hundreds of thousands of podcasts you can find for free online.

Plug in your ear phones and be inspired. Upbeat music is also a good motivator. You might find yourself walking to the beat with an extra bop in your step.

Walking may be the best activity for overall wellness.

By setting their own pace and distance, people of all ages and abilities can adopt a walking routine that suits them. But did you know that the health benefits of walking go beyond physical health?

Walking may actually re-wire your brain to think more positively, feel more energetic and confident. Walking has been proven to improve depression, memory, posture, insomnia, metabolism and many other conditions.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Here are 10 health benefits of kale that are supported by science.

1. Kale Is Among The Most Nutrient-Dense Foods on The Planet

Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

• Vitamin A: 206{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV (from beta-carotene)
• Vitamin K: 684{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Vitamin C: 134{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Vitamin B6: 9{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Manganese: 26{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Calcium: 9{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Copper: 10{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Potassium: 9{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• Magnesium: 6{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of the DV
• It also contains 3{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

SUMMARY Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

2. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols.

Antioxidants are substances that help counteract oxidative damage by free radicals in the body.

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

These substances have been studied thoroughly in test tubes and animals.

They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few.

SUMMARY Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.

3. It Is an Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells.

For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach.

The truth is, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange.

SUMMARY Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which is are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time.

One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} and lowered LDL levels by 10{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977}, while also improving antioxidant status.

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way.

SUMMARY Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.

5. Kale Is One of The World’s Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.

SUMMARY Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.

6. There Are Numerous Cancer-Fighting Substances in Kale

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer.

Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed.

SUMMARY Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.

7. Kale Is Very High in Beta-Carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A.

For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin.

SUMMARY Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

8. Kale Is a Good Source of Minerals That Most People Don’t Get Enough Of

Kale is high in minerals, some of which many people are deficient in.

It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.

Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed.

SUMMARYMany important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

9. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

One of the most common consequences of aging is that eyesight gets worse.

Fortunately, there are several nutrients in the diet that can help prevent this from happening.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.

Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders.

SUMMARYKale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

10. Kale Should Be Able to Help You Lose Weight

Kale has several properties that make it a weight loss friendly food.

It is very low in calories but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies.

Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

SUMMARYAs a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.

The Bottom Line

Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes.

A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry.

It tastes absolutely delicious and makes a great crunchy, super healthy snack.

A lot of people also add kale to their smoothies in order to boost the nutritional value.

At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet.

If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.

Meditation has the tremendous ability to center you, ground your thoughts and help you reverse the stress from life’s daily pressures and responsibilities.

There are many ways you can practice meditation e.g. by simply sitting Indian-style and breathing to feel rejuvenated and at peace, reaping positive effects that will help in many aspects of your life! 

Your mind is the greatest tool you have. By clearing it from negative patterns, addictive yearnings and stored up stress, you will change your reality, thereby changing yourself.

You Want to Feel More Positive

Whether you’re upset, stressed or anxious, meditation can reduce the frequency and/or the duration of negative emotions. It can improve concentration, especially during times of high stress and pressure at work.

Meditate regularly to gain a clear-headed perspective as you face challenges. Meditation helps you stay in the moment and appreciate work, your body, all that you have – which attributes to a positive outlook on life.

You’re at Your Breaking Point

Meditation can be a tool for dealing with adversity and rising to the occasion (no matter how difficult it may seem to overcome).

Gain power over addictions – alcohol, drugs, caffeine, sugar, co-dependent relationships, workaholic tendencies, and fear-based thinking. Counteract the anxiety, stress and fear of everyday life.

Reverse your brain’s response to stress. Instead of focusing on negative thoughts (which perpetuates more stress), meditation nips it at the source – your mind – by focusing on the breath.

Learn mindful breathing – when you breathe correctly, you improve your energy level, gain clarity, decrease stress, and even boost productivity on the job!

You Want a Healthy Body

Connect to your true self, which improves motivation to take care of your body and mind and live a healthy life. Improve your focus for being goal-oriented.

Studies show that when you meditate, it’s easier to let go of unhealthy habits such as overeating, smoking and sleeping too little.

You Want to Become More Connected with Your Spirituality

You are of a soul, not just a body. Connect back to your inner knowing, or intuition. Improve the wisdom you have; seek out introspection from everyday experiences, and see life as being connected to the world around you, rather than apart from it. 

Meditation is a great way to start and end your day. Whether you have three minutes or thirty minutes a day to devote to it, carving time out of your day is worth the escalated feeling of happiness that it brings!

In fact, it’s just as important as eating healthy and exercising.

Unfortunately, the Western environment is interfering with natural sleep patterns.

People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 10 reasons why good sleep is important.

1. Poor Sleep Can Make You Fat

Poor sleep is strongly linked to weight gain.

People with short sleep duration tend to weigh significantly more than those who get adequate sleep.

In fact, short sleep duration is one of the strongest risk factors for obesity.

In one extensive review study, children and adults with short sleep duration were 89{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} and 55{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} more likely to become obese, respectively.

The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise.

If you’re trying to lose weight, getting quality sleep is absolutely crucial.

SUMMARY
Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.

2. Good Sleepers Tend to Eat Fewer Calories

Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.

This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

SUMMARY
Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.

3. Good Sleep Can Improve Concentration and Productivity

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance.

All of these are negatively affected by sleep deprivation.

A study on medical interns provides a good example.

Interns on a traditional schedule with extended work hours of more than 24 hours made 36{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} more serious medical errors than interns on a schedule that allowed more sleep.

Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults.

SUMMARY
Good sleep can maximize problem-solving skills and enhance memory. Poor sleep has been shown to impair brain function.

4. Good Sleep Can Maximize Athletic Performance

Sleep has been shown to enhance athletic performance.

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing.

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.

A study in over 2,800 women found that poor sleep was linked to slower walking, lower grip strength and greater difficulty performing independent activities.

SUMMARY
Longer sleep has been shown to improve many aspects of athletic and physical performance.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke

It’s known that sleep quality and duration can have a major effect on many health risk factors.

These are the factors believed to drive chronic diseases, including heart disease.

A review of 15 studies found that people who don’t get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night.

SUMMARY
Sleeping less than 7–8 hours per night is linked to an increased risk of heart disease and stroke.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity.

In a study in healthy young men, restricting sleep to four hours per night for six nights in a row caused symptoms of pre-diabetes.

These symptoms resolved after one week of increased sleep duration.

Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.

Those sleeping less than six hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes.

SUMMARY
Sleep deprivation can cause pre-diabetes in healthy adults in as little as six days. Many studies show a strong link between short sleep duration and type 2 diabetes.

7. Poor Sleep Is Linked to Depression

Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.

It has been estimated that 90{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of people with depression complain about sleep quality.

Poor sleep is even associated with an increased risk of death by suicide.

Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without.

SUMMARY
Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

8. Sleep Improves Your Immune Function

Even a small loss of sleep has been shown to impair immune function.

One large two-week study monitored the development of the common cold after giving people nasal drops with the cold virus.

They found that those who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more.

If you often get colds, ensuring that you get at least eight hours of sleep per night could be very helpful. Eating more garlic can help as well.

SUMMARY
Getting at least eight hours of sleep can improve your immune function and help fight the common cold.

9. Poor Sleep Is Linked to Increased Inflammation

Sleep can have a major effect on inflammation in your body.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.

One study observed that sleep-deprived people with Crohn’s disease were twice as likely to relapse as patients who slept well.

Researchers are even recommending sleep evaluation to help predict outcomes in individuals with long-term inflammatory issues.

SUMMARY
Sleep affects your body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase your risk of disease recurrence.

10. Sleep Affects Emotions and Social Interactions

Sleep loss reduces your ability to interact socially.

Several studies confirmed this using emotional facial recognition tests.

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.

Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information.

SUMMARY
Sleep deprivation may reduce your social skills and ability to recognize people’s emotional expressions.

The Bottom Line

Along with nutrition and exercise, good sleep is one of the pillars of health.

You simply cannot achieve optimal health without taking care of your sleep.

Avocados are popular and loved by many. In fact, consumption in the U.S. has risen more than fourfold in the last 20 years. But how much do you know about the creamy green fruit (yes, it’s a fruit!)? Are there avocado health benefits you should know about? Where do they come from? And are they sustainable? Keep reading to find out!

You can find avocados almost everywhere — from grocery stores and farmers markets to chocolate pudding recipes.

Once considered a delicacy, this green tree fruit is now a common addition to tables and menus all over the world.

People’s love affair with avocados has gained traction in recent years. The growth in sales outpaces that of any other fruit. And in 2015, The Washington Post dubbed avocados “America’s new favorite fruit.”

What Is an Avocado?

The avocado is an evergreen, tropical tree with green, pear-shaped, nutrient-dense fruit. The term avocado refers to both the tree and the fruit.

Avocados come in hundreds of different varieties. And the tree is a member of the flowering plant family, Lauraceae.

The fruit itself is technically a berry containing one large seed. But keep in mind that the scientific definition of a berry (a fruit derived from the ovary of a single flower) varies from common usage. Botanists will tell you that eggplant is a berry and a strawberry is not. So I wouldn’t jump at a berry cobbler made by a botanist!

While they aren’t sweet, avocados are a satisfying and versatile food with a creamy, buttery texture. And they have a rich flavor from the high-fat content.

Avocado Health Benefits: The Skinny on This Healthy Fat Fruit

Avocados offer an abundance of fiber, potassium (more than a banana!), and vitamins B6 and C. They’re also rich in folate, which can boost your mood!

But any way you slice it, the nutrient avocados offer the most of is fat. In fact, one cup of avocado provides 21 grams of fat. The type of fat found in avocado, therefore, matters a great deal. And it’s mostly a mixture of monounsaturated and polyunsaturated fats.

Polyunsaturated fats are essential. This means they’re necessary for your body to function, but it can’t make them itself. Your body uses these fats to build cell membranes and the covering of nerves. And they’re also needed for blood clotting and muscle movement.

Monounsaturated fats are similar to the fats found in olive oil. Some studies have linked them to reduced inflammation, lower risk of heart disease, and anti-cancer effects.

While many people debate the health effects of specific types of fat, I think that’s a bit like debating whether a trumpet is a good instrument. Taken by itself, it’s arguable. But when it’s in a talented band, playing excellent music, the equation can change considerably.

To me, avocados are a bit like one of the finest orchestras ever assembled. They’re not only delicious — but they also contain a fabulous and nutritious symphony of components that combine to create a nourishing, satisfying (and, in my personal opinion, delicious!) result.

And unlike, for example, avocado oil, a cup of avocado provides 10 grams of fiber.

Plus Avocados Have Few Pesticides

According to the Environmental Working Group (EWG), avocados are one of the Clean 15. (The list of produce least likely to contain pesticide residue.)

Fewer than one percent of conventional avocados tested positive for pesticides.

So if you can’t afford organically grown avocados, you can choose conventionally grown varieties without any major pesticide exposure.

15 Ways Avocados Can Support Your Health

Avocado health benefits are extensive and include:

1. Avocado eaters tend to be healthier. A 2013 study published in the Nutrition Journal found that avocado consumers tend to have higher nutrient intake and lower rates of metabolic syndrome. They also have lower weight, lower BMI, less belly fat, and higher levels of HDL (high-density lipoprotein, or “good”cholesterol).
2. Avocados can help you better absorb antioxidants. Some nutrients are fat-soluble. That means you should consume them with fats so your body can properly absorb them. A 2005 study published in The Journal of Nutrition found that eating carotenoids (antioxidants including lycopene and beta-carotene) with avocado or avocado oil increased their absorption.
3. Avocados may help prevent and treat cancer. A 2015 study published in Cancer Research found that avocatin B, a compound derived from avocado, can help kill leukemia cells. A 2015 research review published in the Journal of Agricultural and Food Chemistry found that phytochemicals (plant compounds) in avocados make them potentially beneficial for preventing cancer.
4. Avocados can reduce your risk of heart disease. A 2015 study published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate‐fat, cholesterol‐lowering diet reduced LDL (low-density lipoprotein, or “bad”cholesterol).
5. Avocados may aid in weight loss. A 2013 study published in the Nutrition Journal found that people eating avocado with a meal felt 23{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} more satisfied. And they had a 28{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} lower desire to eat in the next five hours versus people who didn’t eat an avocado.
6. Avocados may boost brain health and memory. The fruit is rich in oleic acid (or OEA), an omega-9 fatty acid that’s linked to improved cognition. A 2009 study published in the Proceedings of the National Academy of Sciences of the United States of America found that these types of acids can enhance memory.
7. Avocados may help lower the risk of depression. Eating monounsaturated fats have been shown to reduce depression. (And balancing fat intake may help control depression.) And the high amount of folate has been shown to help maintain your brain’s feel-good chemicals, dopamine and serotonin.
8. Avocados can help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. A 2016 study published in Advances in Neurobiology found that the “diverse array of bioactive nutrients” present in avocados play a key role in the prevention and cure of these types of diseases.
9. Avocados can keep your eyes healthy as you age. The fruit is rich in the carotenoids lutein and zeaxanthin, which can help protect and maintain healthy cells in your eyes. According to a 2017 study published in the journal Nutrients, avocado can help boost macular pigment with age.
10. Avocados can help prevent gum disease. A 2006 study published in the Journal of Periodontology found that key ingredients in avocados may enhance protective effects against periodontal disease.
11. Avocados can help ease osteoarthritis. A 2010 review published in the journal The Physician and Sportsmedicine found that key ingredients in avocados can help patients with arthritis of the hip or knee.
12. Avocados can combat metabolic syndrome. Metabolic syndrome is an assortment of linked issues including high blood sugar, high serum cholesterol, high blood pressure, and high body mass index, which lead to an increased risk of type 2 diabetes and cardiovascular disease. A 2017 study published in the journal Phytotherapy Research found that the “lipid‐lowering, antihypertensive, antidiabetic, anti‐obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado” can help protect against this syndrome.
13. Avocados can help prevent food poisoning. A 2013 study published in the journal BioMed Research International found that the antibacterial activity of avocados can help protect against e. Coli and other foodborne pathogens.
14. Avocados can help reduce liver damage. A 2000 study presented by the American Chemical Society found that avocados contain chemicals that can protect against liver toxins. And avocados may be able to lessen the liver damage caused by the hepatitis C virus.
15. Avocados can be great for pregnant women. A 2016 study published in the journal Nutrients concluded that avocados are high in folate and potassium (typically under-consumed in maternal diets) as well as fiber, monounsaturated fats, and lipid-soluble antioxidants — all of which are tied to improvements in maternal health, birth outcomes, and quality of breast milk.

Any Down Sides to Avocados?

Avocados are high in fat and calories. So if excess weight is a concern, you may want to create some limits on how many you eat. A small amount can go a long way.

And if you’re prone to migraines or are allergic to latex, avocados might not be the fruit for you.

For those who suffer from migraines, certain foods, circumstances, or environmental factors can trigger episodes.

Avocados sometimes appear on lists of such foods due to the high levels of tyramine (a substance formed when proteins break down) they contain when overripe.

In addition, avocado contains some of the same allergens found in latex. So if you have a latex allergy, you may want to watch out to see if avocados trigger any of the same symptoms.

8 Types of Avocados Worth Knowing About

Hundreds of varieties of avocados exist, which vary widely in color and size. Some are green, others are black, and they range from as small as only a few ounces to as large as five pounds.

The most common types of avocados include:

Hass Avocados

Hass — the small, dark green, bumpy variety you’re probably used to — is eaten more than any other. In fact, Hass avocados made up 97{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of avocado sales in the U.S. in 2018. And they accounted for about 80{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} of all avocados eaten worldwide.

Hass has become so popular because it’s great for exporting and importing. Believe it or not, it also ripens more slowly than other kinds (believe it or not). A Hass avocado also changes color when ripe and has a relatively thick skin.

They’re quite rich and can have up to 20{4cac18e401aff35102ca5f96497a3fca28033ece3bd9b807649c97eafd43b977} oil content. Their season is year-round, which works out well because that’s exactly the same as my season for guacamole!

Choquette Avocados

Native to South Florida, these large, bright-green avocados are lighter in flavor and less oily than Hass.

They have firmer flesh and hold up well in salads — though most people tend to prefer the buttery flavor of Hass.

Many Floridians have shady Choquette trees growing in their backyards. And they’re in season in Florida from June through March.

Bacon Avocados

Not to worry — no pigs are harmed in the making of these tasty avos!

Bacon avocados are oval shaped and have smooth green skin. They have pale yellow flesh and a creamy texture. They tend to be sweeter and more watery than Hass. Bacon avocados are in season from November to March.

Fuerte Avocados

Considered extremely flavorful, these pear-shaped, green avocados are grown in California and have a smooth, medium skin.

The Fuerte is easy to peel, and many consider it the best tasting, so grab some if you can! Fuerte avocados are in season from November to June.

Tonnage Avocados

This green, pear-shaped variety originated in Guatemala. It has a lower oil content than Hass or Choquette and a sweeter taste.

It’s in season from August through late September.

Daily 11 Avocados

Weighing up to five pounds, the Daily 11 avocado is related to the Hass. It may be the largest variety grown in California.

Pear-shaped or baggy with a thick skin, this avocado also has an oily texture. It’s in season from August through October.

Macarthur Avocados

Originally cultivated in California, the Macarthur is a large variety with a hard green shell and creamy inner fruit.

Buttery and nutty when ripe, it’s in season from August to November.

Shepard Avocados

Native to Australia, these “greenskin” (their skin stays green as they ripen) avocados are the second most common variety down under.

They’re longer than Hass, have a nutty flavor, and are available from February to April in Australia.

Where Do Your Avocados Come from?

With the increasing demand for avocados, it’s important to consider the source — as well as other issues surrounding the massive growth of avocado consumption.

The majority of avocados consumed by Americans come from Mexico.

In 2017, the country exported more than 1.7 billion pounds of Hass avocados to the U.S. Given the exponential rise of the industry, particularly in Mexico, many are concerned about its role in deforestation and increased greenhouse gas emissions.

In addition, according to The Smithsonian, the popularity of Hass avocados is creating a monoculture, where native varieties of avocado are being cut down and replaced with Hass trees.

So what can you do?

To vote with your dollars against a future of monocultures of Hass avocados, consider giving another avocado variety a try! Also, buying U.S. grown avocados helps minimize transportation distance and greenhouse gas emissions.

If you’re in Florida, California, Hawaii, or a tropical country, you’re likely to find some other options at your local farmer’s market or sustainable grocer.

When Is an Avocado Ripe?

As many an avo-lover is aware, avocados can ripen quickly — often too quickly!

Most of us know the pain of forgetting about an avocado and then realizing it’s become too mushy to eat.

So how do you know when your avocado is ripe? It does depend on the variety. Hass avocados grow darker as they ripen, but so-called greenskins keep their color.

To determine ripeness, gently squeeze your avocado with all fingers. If a slight amount of pressure causes it to “give,” it’s ready!

Don’t press avocados with your thumb, though. It can bruise the fruit. (That technique is why many supermarket avocados end up ruined.) The human thumb is the natural enemy of the avocado!

You can also peel back the small stem or cap at the top of the avocado. If it comes away easily and if you find green underneath, you’ve got a good avocado that’s ripe and ready to eat.

And with a thicker-skinned or hard-shelled variety, you can pull out the little cap and stick a toothpick in. If it’s soft, the avo is ready to eat!

The Best Way to Peel an Avocado

Peeling this fruit can be a challenge sometimes.

The highest concentrations of antioxidants are closest to the skin. So, you want to try to get as much of the flesh as you can.

The California Avocado Commission recommends the “nick and peel” method. Here’s how it works (you can check out a visual how-to on the CAC website):

1. Wash your avocado.
2. Cut it lengthwise, around the seed.
3. Rotate your fruit and cut it into one-quarter segments.
4. Separate the pieces and remove the seed.
5. Starting from the top of each piece, nick and peel the flesh off. Then discard the skin.

How to Store Avocados

For storage, keep avocados at room temperature until they’re ripe.

If your avocado is ripe, but you’re not quite ready to eat it, put it in the fridge. They’ll usually keep that way for three to five more days.

To speed up the ripening process, put your avocado in a brown paper bag and add an apple.

If you have half an avocado or it’s already cut up, squeezing a little lemon juice on it will help keep it from browning.

5 Different Ways to Eat an Avocado — Besides Guacamole!

If you’re looking to add more avocado to your diet, here are a few creative recipe ideas to try!

Basil Avocado Pesto

This flavorful recipe uses avocado in a dip along with basil and walnuts to create a nutrient-dense, perfect party food!

Baked Avocado Fries

You may have seen avocado fries on the menu at select eateries, but this oil-free recipe from Simple Vegan Blog is a baked, healthier version of the snack!

Vegan Avocado Toast

Avocado and toast are a match made in heaven. This recipe from Minimalist Baker is super simple and uses whole-grain bread, avocado, vegan parmesan, and red pepper flakes.

Avocado Quinoa Salad

Combine avocado and quinoa, and it’s the ultimate superfood salad! Try this easy, delicious recipe from Veggies Save the Day.

Avocado Chocolate Mousse

Who knew avocado made such a wonderful addition to desserts? This mousse recipe from Chocolate Covered Katie is rich and full of antioxidants.

Tell us in the comments:

• Are you an avocado lover? What avocado health benefits do you appreciate?
• What are your favorite ways to eat avocados?
• Have you ever enjoyed other avocado varieties, other than Hass?

Artificial sweeteners may seem like the healthier opinion, but in actuality, they are unhealthier for your body in the long run.

When you can find healthier alternatives to aspartame and learn how to substitute artificial sugar for natural sugars, you can become healthier for the long run.

What’s in an Artificial Sweetener, anyways?

Artificial sweeteners include Sweet n Low, Splenda, Equal, Sugar Twin, Sunett, Aspartame and Neotame. They include anything other than sucrose (table sugar), glucose and high fructose corn syrup. Real sugar can go by a lot of names on the label, like agave, rice syrup, corn syrup, and so on.

Many sweeteners are processed in manufacturing labs and contain added ingredients like harsh chemicals. Studies show that relying on artificial sweeteners can actually enhance your sugar addiction because they have twice the amount of sweetness than real sugar.

Side Effects of Artificial Sweeteners

Artificial sweeteners can cause weight gain. It depends on how often you use sweeteners and how many at once you are using. Limit yourself to just one packet of artificial sweetener a day, and you shouldn’t have to worry about gaining weight.

They also cause you to crave calories, especially in the form of sugar. When you consume artificial sweeteners without digesting real sugar, your body craves the real stuff. As a result, you overeat sugar later on in your day.

Artificial sweeteners run the risk of causing obesity because it doesn’t satisfy your body’s desire for real, nutritious foods.

They are speculated to cause cancer. A study done in the 1970s showed that saccharin caused cancer in lab rats.  

Studies have shown a connection between low birth weight and consumption of excessive artificial sweeteners during pregnancy.

A 2005 study showed that aspartame caused leukemia in lab rats.

Healthy Alternatives for Artificial Sweeteners

Honey, molasses, agave nectar and stevia are some healthy alternatives. Just a little bit of these naturally sourced sugars goes a long way.

Stevia comes from leaves, has no calories, and doesn’t affect blood levels.

Honey in its pure form contains niacin, protein, vitamin B6, iron and amino acids. It is also free of cholesterol and fat.

Agave nectar works well. Aside from being a naturally sweet substance, it is loaded with nutrients and is lower on the glycemic index. It works well in hot beverages and for baking.

Sugar is one of the most enjoyable aspects of comfort food and beverages, but both real sugar and artificial sweeteners can do more damage than good when taken in excess.

Consume them in moderation, and whenever possible, pick a natural sweetener like honey or agave syrup.