Food

Nutrition for the Lungs: Winter Foods

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One of the most important topics I discuss with patients on a weekly basis during the winter months is the importance of seasonal nutrition. During the colder months, I teach patients creative ways to use food and spices to warm the body, stimulate digestion, promote blood circulation, and nourish / protect the lungs.

As stated in the Su Wen: “Qi and Blood like warmth and are averse to cold. When there is cold, they are rough and cannot flow.” In this article, let’s discuss important foods and spices that are easy for patients to add to recipes to not only boost health and vitality overall, but also protect the health of the lungs during the predictable season of such challenges as RSV, flu, COVID, and influenza-like illness that all too often lead to upper respiratory issues.

Apples

Apples are one of my favorite winter foods. Although cooling in nature, this fruit is packed with nutrition for lung and digestive health. Apples enter the lung, large intestine, stomach, spleen, and heart channels; and have the flavors of sweet and sour. Tending to tonify qi and nourish yin, apples also clear heat and eliminate toxins.

Baked apples with spices such as clove, nutmeg, cayenne and cinnamon is a phenomenal dish to promote lung and digestive health, as well as warm the body and promote blood circulation.

Onions

Onions are another excellent winter food and can be prepared raw or cooked. In ayurvedic medicine, raw onions tend to be heating and stimulating, while cooked onions tend to be more tonifying and nourishing due to the sweet flavor.

Overall, onions are warming and enter the lung, large intestine, stomach, and liver channels; and have a pungent / sweet flavor. Onions help stimulate the circulation of qi and blood, disperse cold, clear damp, and resolve phlegm.

This food can be easily added to salads and soups, and can also be used to make an extremely effective topical poultice for recalcitrant coughs and cold / flu scenarios with significant cold symptoms coupled with deep-seated coughs.

Garlic

Known as da suan in traditional Chinese medicine, garlic is perhaps the most important food to have in the kitchen during the winter months. With its strong warming and dispersing characteristics, garlic moves qi and blood, warms the body, clears damp, eliminates toxins, disperses wind, and resolves phlegm.

Hot in nature, garlic enters the lung, stomach, spleen, heart, and liver channels. Its flavor can range from sweet to salty to acrid, depending upon the preparation.

A specific remedy for wind cold patterns, garlic is incredibly effective for protecting the lungs and resolving almost any bacterial / viral infection, particularly when eaten raw sprinkled on food. Depending upon the constitution of the patient, garlic can be taken daily with meals or reserved for acute health challenges.

Carrots

With their neutral temperature, carrots are sweet and tonify the qi. They enter the lung, spleen, and liver channels, and have the actions of circulating and tonifying qi, clearing heat, draining dampness, and eliminating toxins.

This vegetable can be eaten raw, but during the winter months it can be gently baked with spices and added to soups as well, making it an incredibly versatile food for deep nourishment during the winter months.

Cabbage

Neutral in temperature, cabbage is sweet / pungent and enters the lung, large intestine, and stomach channels. Its properties include circulating the qi, clearing heat, stopping cough, clearing toxins, and moistening the intestines.

Cabbage comes in many varieties and can be added to salads, soups and other recipes.

Swiss Chard

Cooling in temperature, chard is sweet in flavor and enters the lung, large intestine, stomach, and spleen channels. Chard clears heat and eliminates toxins; and can be steamed or sauteed, as well as minced / chopped and added to soups.

Sweet Potato

One of the most popular holiday foods, sweet potatoes are a wonderful source of nourishment. They have a neutral temperature, enter the large intestine, stomach, spleen, and kidney channels, and deeply nourish qi, blood, and yin, making sweet potatoes a unique and important food.

Adding cinnamon and even a small amount of cayenne to a sweet potato dish helps warm the body and move the blood. Combining carrots, sweet potatoes, and these spices makes a wonderful warming tonic for cultivating deep health.

Walnuts

Known as hu tao ren in TCM, walnuts are warm in temperature and enter the lung, large intestine, small intestine, and kidney channels. A deeply nourishing food, walnuts have a slightly sweet flavor and nourish the qi, warm kidney yang, warm the lungs, moisten dryness, resolve phlegm, and supplement the kidney jing. This wide range of benefits is particularly important during the cold winter months when patients are exposed to the drying effects of interior environmental heating, which can often dry out the lungs and mucus membranes.

Walnuts can easily be added to soups, salads, pasta, or just eaten as a snack.

FDA Bans 7 Cancer-Causing Food Additives Found in Popular Foods

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 Under pressure from EWG and other environmental and public health groups, the Food and Drug Administration has banned seven substances used in artificial flavors

 that have been linked to cancer in animals.

“Chemicals that could cause cancer should never have been allowed in our food in the first place, especially not hiding behind the confusing label of ‘artificial flavors,’” said Melanie Benesh, EWG’s legislative attorney. “The FDA finally did the right thing by taking this important step to better protect consumers.”

These food additives are most commonly used to enhance the flavor of baked goods, ice cream, candy, chewing gum and beverages. The newly banned flavors are benzophenone, ethyl acrylate, eugenyl methyl ether, myrcene, pulegone, pyridine and styrene. 

“Consumers will never know which foods were made with these chemicals, since manufacturers have been allowed to hide these ingredients behind the vague term ‘flavor,’” said Dawn Undurraga, EWG’s nutritionist. “This is a positive step forward, but the FDA should empower consumers to make their own fully informed decisions by requiring full ingredient disclosure.” 

The ban on styrene was also supported by a petition from the food industry. But the FDA acted on the other six after public interest groups filed a lawsuit in the U.S. Court of Appeals for the Ninth Circuit petitioning the FDA to make a final decision whether to prohibit the seven cancer-causing artificial chemicals from use in food.

Earthjustice represented the petitioners, including Breast Cancer Prevention Partners, the Center for Environmental Health, Center for Food Safety, the Center for Science in the Public Interest, Environmental Defense Fund, the Environmental Working Group, Natural Resources Defense Council, and WE ACT for Environmental Justice. 

Manufacturers that use these food additives will have two years to comply with the new rules.

Dine Out… Without Stressing Out

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Making restaurant meals a healthy part of your diabetes management.

Dine Out... Without Stressing Out

Diabetes Care|June 2, 2023

Who doesn’t enjoy going out to eat in restaurants once in a while? Whether you’re grabbing lunch on the go, enjoying a Friday night takeaway or celebrating a special occasion with your loved ones, eating out is fun, convenient and also a good change in the daily hum of life. With a chronic condition like diabetes, however, it can get a little stressful, as restaurants may not always serve food that complies with your diet. An appropriate diet plan is key in the management of diabetes and for a healthy life, but having diabetes shouldn’t stop you from enjoying the little pleasures of life! Here’s something that can make eating out hassle-free for people with diabetes— the perfect trifecta of nutrition, medication and monitoring!

NUTRITION

You don’t need to compromise on your diabetic diet plan when you are eating out at restaurants. With the right kind of diabetes meal planning, eating out can potentially be stress-free. Knowing the components on your plate is key to striking the right balance.

Plan Ahead 

Many restaurants offer a range of healthy options and most make their menus available online. Go through the restaurant’s menu ahead of time to ensure they serve food that you can eat without disrupting your prescribed diet. Another thing to check for is nutritional information. It is becoming increasingly common for restaurants to provide details of the nutritive value of the items they serve. Essentially, a good meal should consist of a fine balance of protein, carbs and fibre. Knowing the number of macronutrients you will be consuming will help you make an informed choice that is aligned with your diabetic diet plan. Make a table reservation beforehand and avoid visiting when the restaurant is busiest. If eating later than usual can’t be controlled, have a snack handy to prevent a drop in your blood sugar levels.

Divide and conquer

Stick to eating portions that are the same size as your meals at home, as opposed to the large portions that restaurants serve. Try out the ‘plate’ method- fill up half your plate with non-starchy vegetables, a quarter with lean protein and the final quarter with starch. You could share meals with a dining partner to control the amount you eat. When ordering only for yourself, try and pick the smallest meal size. For example— a lunch-sized entrée, a salad or an appetizer. Pack up and take the leftovers home, to avoid wasting or overeating. Focus on your meal, make sure you eat slow, chew well and enjoy the food without the screen.

Customization

If the restaurant’s regular menu doesn’t include foods that are compliant with your meal plan, request for healthier substitutes— foods that are good for people with diabetes. Go for roasted, grilled or steamed food options instead of deep-fried. Swap your French fries with a diabetic-friendly side salad. Opt whole-grain instead of the refined flour varieties in pastas, or a thin-crust pizza with more veggies on it.  Don’t hesitate to customize your order or include special instructions to the chef— it’s just you staying committed to your treatment goals!

Whether you’re eating at home or eating out, it is important to follow the nutrition guidelines established by your doctor or nutritionist.

Diet and Weight Loss: How to Cut Calories From Your Day

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You probably know you need to eat fewer calories to lose weight.

You probably know you need to eat fewer calories to lose weight. But it can be hard to know how to make it happen every day. Your doctor or dietitian can help build a plan with the right mix of exercise and diet changes. For something simpler, online tools from sources like the USDA or National Institutes of Health give you a meal plan based on your activity level and weight loss goals.

Replace Meat With Vegetables

The reason is simple: Veggies have fewer calories, but since they have lots of fiber and water, they can still fill you up.

The reason is simple: Veggies have fewer calories, but since they have lots of fiber and water, they can still fill you up. That, along with lots of nutrients, helps you feel satisfied even though you’re eating fewer calories.

Fire Up the Grill

When you sauté meat or vegetables on a stovetop, they soak up any butter or oil they’re cooked in, which adds more calories.”>

When you sauté meat or vegetables on a stovetop, they soak up any butter or oil they’re cooked in, which adds more calories. Grill them instead – that makes extra fat drip away from your food down into the burning coals. No outdoor grill? You can get the same effect if you broil or roast food in the oven with a slotted pan to catch the drippings.

Poach It

This technique means you simmer food in a liquid -- anything from water to wine to flavored broth.

This technique means you simmer food in a liquid — anything from water to wine to flavored broth. It’s a good way to keep extra fat off your eggs, but it’s also great for veggies, fish, chicken, and even fruit. And it’s simple to do: Just drop it in and watch it bubble until it’s done.

Hold the Mayo

A lot of creamy sauces, spreads, and salad dressings can quickly add on calories.

A single tablespoon has around 100 calories. And are you really stopping at just one? A lot of creamy sauces, spreads, and salad dressings can quickly add on calories. The best way to keep track of them is to check the label. Low-fat or light versions of mayo might have fewer calories, or try an option like spicy mustard: 1 tablespoon = 15 calories.

Look for Healthier Swaps

Sorbet might scratch your ice cream itch with fewer calories.

For example, buy skim milk instead of whole and low-fat yogurt rather than sour cream. Sorbet might scratch your ice cream itch with fewer calories. Keep in mind that while “low-fat” and “low-calorie” sometimes go hand in hand, they are not the same. Look at the label, and don’t forget to check the serving size when you compare the numbers.

Do You Want Cheese on That?

Say no and you could spare yourself around 100 calories.

Say no and you could spare yourself around 100 calories. You can add flavor and texture to your meals with lettuce, tomato, peppers, and even mustard. Save the cheese for a treat by itself, or if you must have it, look for a low-fat version.

Don’t Drink Your Calories

Coffee and tea are great, low-cal drink choices on their own.

Coffee and tea are great, low-cal drink choices on their own. But add a bit of cream and 2 teaspoons of sugar and you’re up to about 60 calories per cup. At 3 cups a day, that’s more than some kinds of soda. And that heavenly 16-ounce Frappuccino that’s calling your name? It could have 400 calories or more.

Snack Lighter

You'll save calories and add fiber and protein if you scoop up healthy spreads like hummus with celery, carrots, or sliced peppers instead of crackers or pita.

You’ll save calories and add fiber and protein if you scoop up healthy spreads like hummus with celery, carrots, or sliced peppers instead of crackers or pita. Replace potato chips or cheese puffs with a lighter choice like air-popped popcorn. Pro tip: Put one serving of your snack into a bowl or on a plate. It’s easy to lose track of how much you’re munching when you eat directly out of the bag or box.

Don’t ‘Supersize’

That family size bag of chips may seem like a better deal, but it makes it harder to control how much you eat.

That “family size” bag of chips may seem like a better deal, but it makes it harder to control how much you eat. Unless you plan to divide it into single portions yourself, it’s better to get smaller bags that hold 1 serving each. That way, even if you can’t resist the snack, you’ll know how many calories you’ve eaten and can work them into a healthy, balanced diet.

Drink Water

Some studies show you crave more sweets when you drink it, and you may gain more weight, too.

Especially in place of soda and juices, which are loaded with calories and sugar. And diet soda isn’t much better. Some studies show you crave more sweets when you drink it, and you may gain more weight, too.

Eat Breakfast

Eggs are great because they're high in protein and satisfy hunger well.

Skipping your morning meal may seem like an easy way to cut calories from your day. But it could make you more likely to overeat unhealthy food later and gain weight over time. The type of breakfast you eat matters, though: Eggs are great because they’re high in protein and satisfy hunger well. Compared to “simple carbs” made from refined flour, like doughnuts or bagels, they help you eat less throughout the day.

Eat Slowly

You'll feel fuller, and you might even eat fewer calories.

You’ll feel fuller, and you might even eat fewer calories. It can help to focus on what you are doing. Take small bites and chew well. Think about where the food comes from and what it took to make the meal. Ask yourself if you feel full yet.

Plan Your Meals

It's easier to drive past the greasy burger joint when you know there's a healthy meal at home.

It’s easier to drive past the greasy burger joint when you know there’s a healthy meal at home. Choose low-cal recipes that are easy to prepare. Save time on hectic days and make as many of your meals in advance as you can. Phone and computer apps could help you plan it all out to the last calorie.

Why You Get Sleepy After Eating

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  • Feeling sleepy after eating is common and can be attributed to factors like size and timing of the meal.
  • High-fat and high-carbohydrate foods have been found to increase perceived drowsiness after eating.
  • Overall health and sleep patterns can also contribute to feelings of fatigue after meals.
  • Eat mindfully and make nutritional choices to avoid post-meal tiredness.

Most people have felt their eyelids get heavy shortly after a large meal. Whether it be a holiday feast or a weekend brunch, you may wonder what exactly causes sleepiness after eating. Fortunately, post-meal tiredness, also called postprandial somnolence, may not be a cause for concern if it does not interfere with a person’s work, school, or social life.

However, in some cases, a post-lunch dip in energy can have consequences for workplace productivity and raise the risk of accidents Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , including car crashes. In addition, excessive sleepiness is sometimes caused by an underlying health problem or sleep disorder.Whether drowsiness sets in after a meal can depend on multiple factors including when, how much, and what a person eats Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Learning more about postprandial sleepiness can make it easier to understand why people get tired after a meal, foods that may cause drowsiness, and ways to reduce sleepiness after eating.

What is Postprandial Somnolence?

Postprandial somnolence refers to a feeling of sleepiness after consuming food Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . It is sometimes known as the post-lunch dip or referred to more informally as a “food coma.”

Researchers are not exactly sure why it is common for people to get sleepy after eating. Studies suggest that multiple factors Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source may influence energy levels after a meal, including fluctuations in certain cellular proteins Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , hormones, blood flow, brain chemicals, inflammation, and the body’s internal clock.

A larger meal may be more likely to cause sleepiness, and the composition of a meal can have an impact as well. Research has found that meals that are high in fat, carbohydrates, or calories may increase sleepiness.

It can be challenging to identify any single cause of postprandial sleepiness. Instead, there are many potential reasons why drowsiness sets in after eating, and those reasons can change based on the person and their meal.

Which Foods Can Make You Sleepy?

More research is necessary to understand how different nutrients and foods affect instances of daytime sleepiness. Additionally, many studies about diet and sleep focus on nighttime sleep, which is distinct from a daytime energy dip. Nevertheless, some types of foods may be more likely to trigger sleepiness.

  • High-fat foods may be rich and heavy: Fat-laden foods can be difficult to digest, leading to increased likelihood of post-meal tiredness.  
  • High-carbohydrate meals can increase drowsiness: In addition to fat, some research has found that meals with large amounts of carbohydrates increase the perceived amount of postprandial fatigue.
  • Tryptophan triggers the brain’s sleep process: Tryptophan is an amino acid known to promote sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source within the brain. Turkey contains high levels of tryptophan, so it is famously blamed for sleepiness after Thanksgiving dinner. Other foods with tryptophan include milk, bananas, oats, and chocolate. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
  • Tart cherries promote sleep: Small studies have found tart cherries Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source to be associated with improved nighttime sleep. Certain kinds of sour cherries contain tryptophan and melatonin, a hormone that helps regulate sleep, as well as other active ingredients that may promote sleep.
  • Nuts are rich in melatonin: Walnuts, pistachios, and other nuts have some of the highest melatonin levels Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source of plant foods. Given the effects of melatonin on sleep, eating a significant amount of nuts may induce a feeling of drowsiness.

While these foods may promote postprandial sleepiness, not everyone will experience fatigue after eating them since various factors influence how the body reacts to a meal.

What Else Causes Sleepiness?

Aside from the nutritional makeup of meals, other factors that may play a role in feeling sleepy after eating include a person’s meal timing, work schedule, overall health, exposure to daylight, and body composition. Post-meal drowsiness may also be a symptom of excessive daytime sleepiness, which can occur as a result of poor sleep at night from insomnia or another sleep issue.

Circadian Rhythm

Many aspects of sleep and wakefulness are regulated by circadian rhythms, internal processes dictated by the body’s internal clock. One of the body’s circadian rhythms, known as the sleep-wake cycle, can affect energy levels over the course of the day, which often involves a post-lunch dip that can cause sleepiness.

In addition, the propensity to fall asleep changes throughout the day. Most people experience the greatest sleepiness before bed but also have an increased desire to sleep near midday. This often occurs in the early afternoon, which is after many people eat lunch. Several factors can influence when and how much this dip in energy occurs, including whether someone tends to be a morning or evening person.

Disrupted Sleep at Night

Drowsiness after lunch may be exacerbated by generalized instances of excessive sleepiness throughout the day. This tendency to feel extremely tired or doze off at inappropriate times can have many causes, including a failure to get enough quality sleep at night.

Excessive daytime sleepiness can also be caused by sleep disorders like obstructive sleep apnea as well as medical conditions that interfere with nightly sleep.

Alcohol Consumption

Alcohol has a sleep-inducing effect Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . As a result, consuming alcohol with a meal may make post-meal sluggishness more likely. Some research suggests that people who do not get enough sleep at night are more susceptible to drowsiness if they drink alcohol during the day.

Even though alcohol can make it easier to fall asleep, it worsens sleep quality and can make it less likely for sleep to be restorative.

Underlying Health Conditions

Feeling sleepy after a meal can be linked to certain health conditions that may cause fatigue after eating or throughout the day.

  • Unbalanced blood sugar levels can cause sleepiness: Diabetes is a condition marked by elevated blood sugar, referred to as hyperglycemia. Blood sugar rises after a meal, triggering hyperglycemia and fatigue. Postprandial hypoglycemia Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source , which is caused by low blood sugar levels, can trigger a range of symptoms, including weakness and drowsiness Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source .
  • Anemia exacerbates fatigue: Anemia is a condition where red blood cells fail to carry the necessary amount of oxygen through the body. Individuals with anemia frequently experience tiredness which may occur at various times, including after a meal.
  • Tiredness is a symptom of hypothyroidism: People with an underactive thyroid gland Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source are prone to have fatigue that can affect them at various points during the day.
  • Low blood pressure decreases energy levels: Postprandial hypotension Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source , or low blood pressure after a meal, affects people with certain health conditions and is more common in older adults. Fatigue is one potential symptom of this drop in blood pressure.
  • Certain medications can make you tired: Drowsiness is a side effect of some medications. Depending on when a person takes their medications, they may experience sleepiness after a meal.

Is It Normal To Be Sleepy After Eating?

Post-meal drowsiness is common and may be influenced by a person’s internal clock and physiological response to food. Extreme sleepiness that occurs several times a day or interferes with daily life could be an indication of sleep problems or another health condition. Anyone concerned about their post-meal sleepiness or general daytime alertness should speak with a medical professional for individualized guidance.

What Are Ways To Prevent Sleepiness After Eating?

Although there is no guaranteed way to prevent postprandial sleepiness, there are some practical steps that may help people stay awake and alert after meals.

Eat Mindfully

Being aware of both the quantity and nutritional composition of a meal may help avoid postprandial sleepiness. While dietary needs and responses to food can vary from person to person, it may help to avoid large and heavy meals that can increase the urge to doze off after eating.

Individuals can take note of any foods or types of meals, such as high-fat or high-carb meals, that seem to have the biggest effect on their postprandial sleepiness. Identifying these patterns and choosing foods accordingly can be effective in preventing postprandial somnolence. Being mindful about alcohol consumption may also help prevent dips in alertness after meals.

Take a Quick Nap

Another strategy for managing the post-lunch dip is to take a quick nap. Several studies have found that people who take naps of 15 to 45 minutes shortly after a meal feel less sleepy and more alert after waking. However, it is important not to nap for too long because longer naps are linked to greater sleepiness.

Seek Out Bright Light

Taking a nap after a meal may not always be an option, especially for students and people at work. In that case, seeking out bright light may be a good alternative. Exposure to bright light may have a similar effect as a nap on postprandial sleepiness with the ability to improve alertness.

Improve Nightly Sleep

Getting sufficient sleep at night can reduce excessive daytime sleepiness, which may translate to less drowsiness after a meal.

Improving sleep often starts by developing better sleep hygiene, which refers to habits that affect nightly rest. Having a steady sleep schedule, making the bedroom dark, quiet, and comfortable, and limiting caffeine intake late in the day are examples of steps to enhance sleep hygiene.

Avoid Eating Too Late at Night

While sleepiness after a meal is often associated with lunch, it can also occur after dinner, especially when it is eaten late in the evening.

Some people may be inclined to have a late dinner, but research suggests that eating shortly before bed Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source can disrupt healthy sleep patterns. A late dinner has also been associated with a higher risk of health problems like obesity and metabolic syndrome Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Get Active

Post-meal sleepiness may be related to general daytime fatigue. Some research has found that regular exercise can reduce fatigue. It is always wise to consult with a health care provider before beginning a new exercise plan, but finding a way to get regular physical activity may improve energy levels.

Stay Hydrated

Water intake is another factor that affects energy and fatigue. Both dehydration and hyperhydration can result in feelings of fatigue and tiredness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Taking steps to stay properly hydrated may help the body maintain a more consistent level of alertness and energy, including after meals.

When You Should Talk to A Doctor

Postprandial sleepiness is common, but there are circumstances in which it may be linked to a more serious condition. People should talk with a doctor if they show signs of excessive or problematic sleepiness, such as:

  • Postprandial sleepiness that interferes with work, school, or social obligations
  • Drowsiness that occurs when driving or operating heavy machinery
  • Excessive tiredness or falling asleep at multiple points during the day
  • Postprandial sleepiness accompanied by other symptoms or health changes

Beyond Cholesterol: 14 Ways to Lower Triglycerides

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Medically Reviewed by Zilpah Sheikh, MD on August 29, 2023

When Triglycerides Inch Up

When Triglycerides Inch Up

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Maybe you’ve put on a few extra pounds. Now your yearly blood work comes back showing high triglycerides. These fats are an important source of energy in your body, but at high levels they can hurt your heart. Like cholesterol, triglyceride troubles can lead to clogged arteries and possibly to a heart attack or stroke. Luckily, there are many ways to lower your triglycerides.

Why Triglycerides Matter

Why Triglycerides Matter

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High triglycerides can be part of an unhealthy condition called metabolic syndrome. Other parts of this illness can include:

  • Low HDL “good” cholesterol
  • High blood pressure
  • Belly fat
  • High blood sugar

Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes.

Look at How You Eat

Look at How You Eat

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That creamy latte, grilled cheese sandwich, or scoop of ice cream before bed can all lead to high triglycerides. If you often eat more calories than you burn – like many of us do – your triglycerides may start to inch up. The worst offenders are sugary foods and foods high in saturated fat, like cheese, whole milk, and red meat.

Say No to Sugar

Say No to Sugar

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If you have high triglycerides, get your sweet tooth in check. Simple sugars, especially fructose (a sugar often found in fruit), raise triglycerides. Watch out for foods made with added sugar, including soda, baked goodies, candy, most breakfast cereals, flavored yogurt, and ice cream.

Uncover Hidden Sugar

Uncover Hidden Sugar

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Learn to spot added sugars on food labels. Words to look for include brown sugar, corn syrup, words ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose), fruit juice concentrates, cane syrup, cane sugar, honey, malt sugar, molasses, and raw sugar.

Focus on Fiber

Focus on Fiber

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Swap out foods made with refined white flour, and bring on the whole grains. You’ll eat more fiber, which helps lower your triglycerides. For breakfast, have a bowl of steel-cut oats with berries instead of a bagel or sweet cereal. At lunchtime, try a salad loaded with veggies and garbanzo beans. Choose brown rice or quinoa at dinner instead of potatoes or pasta.

Eat the Right Fat

Eat the Right Fat

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A little fat is good for you, when it’s the healthy kind. Choose foods that naturally contain mono- and polyunsaturated fats: avocados, walnuts, chicken without the skin, canola oil, and olive oil. Avoid trans fats, which are found in many processed foods, French fries, crackers, cakes, chips, and stick margarine. Don’t eat much saturated fat, found in red meat, ice cream, cheese, and buttery baked goods.

Choose Fish Instead of Red Meat

Choose Fish Instead of Red Meat

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The same omega-3 fats that are good for your heart can help lower your triglycerides, too. Next time you eat out, get the fish instead of a burger or steak. Eat fish at least twice a week. Salmon, mackerel, herring, lake trout, albacore tuna, and sardines are all high in omega-3s.

Eat Your Nuts and Greens

Eat Your Nuts and Greens

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Other good sources of omega-3s:

  • Walnuts
  • Flaxseeds
  • Spinach
  • Kale
  • Brussels sprouts
  • Salad greens
  • Beans
Do You Need an Omega-3 Supplement?

Do You Need an Omega-3 Supplement?

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Ask your doctor. Capsules can give you a concentrated amount of omega-3s, but not everyone needs them. You may be able to lower triglycerides by making healthier choices in your life. And high doses of omega-3s can cause bleeding in some people. If your doctor says it’s OK, look for capsules with EPA and DHA, two powerful types of omega-3.

Cut Back on Alcohol

Cut Back on Alcohol

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Do you unwind with wine, beer, or a cocktail? Switch to sparkling water with a squeeze of lime juice. Or try a tangy herbal iced-tea blend that tastes great without added sugar. Excess drinking is one cause of high triglycerides. That means more than one drink a day for women and two drinks a day for men. For some people, even small amounts of alcohol can raise triglycerides.

Skip the Sweet Drinks

Skip the Sweet Drinks

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One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.

Lose Weight

Lose Weight

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Extra weight, particularly around your waist, raises triglycerides. One of the biggest things you can do to bring your levels down is to take it off. It doesn’t have to be dramatic, either. 

Get Moving

Get Moving

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If you’re carrying around a few extra pounds, starting regular workouts can get you in shape and lower your triglycerides at the same time. Aim for 30 minutes of exercise five days a week, and be sure to break a sweat and get your heart pumping. You can cut your triglycerides by 20% to 30%. If you’re new to exercise, try a dance class, go for a swim, or take a brisk walk each day.

Get a Checkup

Get a Checkup

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A simple blood test can spot high triglycerides. Your doctor may also look for related health problems. These include kidney disease, a slow thyroid gland, diabetes, and obesity.  Here’s how triglyceride test numbers stack up:

  • Normal – Less than 150 mg/dL
  • Borderline – 150-199 mg/dL
  • High – 200-499 mg/dL
  • Very high – 500mg/dL and up 
When Habits Need a Helping Hand

When Habits Need a Helping Hand

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If lifestyle changes haven’t helped enough, your doctor may suggest adding a prescription medicine. Fibrates, niacin, statins, and high-dose fish oil are a few of the options. Your doctor will look at all your blood fats — triglycerides and all types of cholesterol — to decide the best way to protect your heart.

The Fall of Vitamin D

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For a time, vitamin D was touted as a potential miracle vitamin, thought to prevent everything from heart disease to cancer to diabetes. But several recent randomized controlled trials showed no significant benefit of vitamin D for any major condition. To be sure, vitamin D plays a vital role in health, but most people get all they need in several minutes of daily sunlight.

Why this matters: Overtesting by doctors of vitamin D serum levels remains widespread. Experts disagree about how to interpret the test and many doctors still unnecessarily recommend vitamin D supplements. The supplements represent more than a $1 billion market, despite the lack of evidence that they are necessary for the majority of people (not to mention the fact that vitamins are not independently tested for purity or dosing). 

What the experts say: “There’s a religiosity around vitamin D,” says Clifford Rosen, an endocrinologist at the Maine Medicine Center’s Research Institute. “The evidence is out there. People don’t want to pay attention to it.”

Beetroot Juice Linked to Health Improvements in COPD Patients

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A recent study found that beetroot juice reduced blood pressure and helped the cardiovascular system.

Is beetroot juice the magic elixir for chronic obstructive pulmonary disease (COPD) patients?

According to research published in the European Respiratory Journal, patients with COPD who took a 12-week course of daily beetroot juice experienced lower blood pressure and could walk farther in six minutes than those who went without.

Patients who suffer from COPD tend to have less oxygen in the first place; the illness is a severe lung condition affecting roughly 400 million people worldwide. It is characterized by shortness of breath, persistent, chesty coughs, frequent chest infections, and persistent wheezing. According to the study’s research team, COPD is the third leading cause of death worldwide.

The study was conducted by a research team at the Imperial College London in the United Kingdom. The team looked at 81 patients with COPD treated at the Royal Brompton Hospital in London between October 2020 and August 2021. The patients had a baseline blood pressure of at least 130 mmHg. Study participants were given either 70 milliliters of concentrated beetroot juice containing 400 milligrams of nitrate daily for 12 weeks or a placebo supplement over the same period. Patients were asked to keep their diets the same and to remain on any of their prescription medications.

The research team found that patients who received the beetroot juice supplement experienced an average reduction in systolic blood pressure of 4.5 mmHg compared to those prescribed the placebo. Additionally, the patients who received the beetroot juice supplement could walk, on average, almost 33 yards (30 meters) farther in six minutes than those who received the placebo.

No serious side effects were reported during the study, though five participants reported urine discoloration. Two participants withdrew from the study, finding the taste of beetroot juice “unpalatable,” according to the study.

Why Nitrate Helps the Lungs

Patients with COPD don’t have problems getting air into their lungs as much as they do getting air out, Dr. Marilyn Moy of the VA Boston Healthcare System, who also works as an associate professor of medicine at Harvard Medical School, told Harvard Health Publishing. Inhaled air gets trapped within the lungs, and the oxygen has nowhere to go, causing breathlessness in COPD patients, Dr. Moy explained in the article.

The Imperial College London research team theorized that nitrate-rich beetroot juice could increase nitric oxide levels available in the bloodstream. Nitric oxide helps release hormones, including human growth hormone and insulin. It also widens and relaxes blood vessels, meaning less oxygen is required for the body to do the same amount of work.

A June 2022 study published in the Journal of Preventive Medicine and Hygiene supports the recent research, noting that nitric oxide supplements can improve heart health and enhance exercise performance. The 2022 study mentions previous research confirming the efficacy of beetroot juice as a way to increase nitrite levels in the plasma, which in turn helps the blood carry more oxygen. 

Will It Help Prevent Cardiovascular Events?

Although COPD affects the lungs, it is sometimes considered a cardiovascular disease. The heart has to work extra hard because COPD prevents enough oxygen from entering the bloodstream. The additional stress on the heart can aggravate it over time, leading to heart failure.

However, according to the research team, beetroot juice could be a go-to supplement to help COPD patients avoid cardiovascular problems.

“The fall in [blood pressure] observed in this study is sufficient to impact the primary and secondary prevention of [cardiovascular] events in people with COPD,” the team wrote.

The effect of beetroot juice on heart health is likely linked to the dilation of blood vessels, which reduces the blood pressure and stiffness of arteries, researchers wrote. The recent findings are backed by the Journal of Preventive Medicine and Hygiene study, which adds that reduced arterial stiffness improves blood flow to the carotid arteries, supplying blood to the brain, face, and neck.

The researchers noted that while some patients may be unable to tolerate blood pressure medications, beetroot juice could serve as an alternative for COPD patients.

Popular Sweeteners May Affect Brain, Be Linked to Depression

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Zero-sugar foods may seem appealing, but a new study says fake sugars can affect mental health.

Popular Sweeteners May Affect Brain, Be Linked to Depression
(Civil/Shutterstock)

By Cara Michelle Miller

Many people cut back on sugar for health reasons. But nonsugar sweeteners found in ultra-processed foods, such as certain breads, yogurts, and protein bars, can increase your risk of depression, according to a new study.

The Diet and Depression Connection

The study, published in JAMA Network Open, observed the diets and mental health status of nearly 32,000 women between the ages of 42 and 62 years, all without depression at the start of the study.

The researchers’ goal was to identify the specific ingredients in ultra-processed foods linked with depression, which no previous study had concluded.

The 15-year study found a nearly 50 percent increase in the risk of depression for women who consumed nine portions or more of ultra-processed foods a day compared to those who consumed less than four portions a day. Additional testing based on food groups found a link between heavily processed foods made with artificial sweeteners and artificially sweetened drinks correlated with a higher risk of depression.

“Those who consume highly processed foods or artificial ingredients, in general, tend to report lower self-esteem, which can contribute to depression,” Lauren M. O’Flaherty, a clinical psychologist who formerly taught at NYU School of Medicine and is trained in nutritional psychiatry, told The Epoch Times.

“The brain requires proper nutrition in order to function at its best,” she said. “Our bodies were not designed to consume a high level of processed chemicals, and clearly, given this research and other studies, there is a downside.”

When evaluating the link between changes in consumption and rates of depression, the researchers reported that they took into account known and suspected risk factors for depression like age, weight, physical activity, alcohol and tobacco use, and other health issues.

Artificial Sweeteners May Cause Emotional Eating

The demand for low-sugar foods is high, and food companies have been replacing the sugar in many packaged foods with a wide variety of artificial sweeteners and sugar substitutes to keep the sweetness without adding calories. But many sugar substitutes are hundreds of times sweeter than table sugar.

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“I would say 9 out of 10 clients I meet with are hooked on artificial sweeteners in some capacity,” Rhandee Sauer, a nutrition therapy practitioner, told The Epoch Times.

“Diet sodas are the biggest battle for most,” she said. “Certain protein bars and protein powders are some of the worst offenders.”

Eating “super-sweetened foods” has been shown to alter a person’s taste palate to prefer sweeter versions of already sweet foods. Essentially, the sweeter taste makes it harder to be satisfied with a simple sweet treat or drink because the brain no longer registers normal sweetness as tasting sweet.

Some substitutes are known to be synthetic, like sucralose, aspartame, and saccharin. In contrast, others, like allulose, stevia, and monk fruit extract, are often referred to as “natural” or “healthy” because they’re derived from plants.

Because many of these sweeteners are more potent than regular sugar with fewer or no calories, they can confuse your brain and sweet taste receptors, contributing to overeating. A study from 2016 identified how certain synthetic sweeteners falsely tell the brain that it hasn’t consumed enough calories. This signals the body to eat more because it thinks it needs more energy.

Trying to resist these cravings is easier said than done because “artificial sweeteners are highly addictive,” Ms. Sauer said.

The sweet taste of these substitutes has been shown to raise blood sugar levels, putting “some people at risk for insulin resistance,” she added. Additionally, sweets produce the “feel good” neurotransmitters (serotonin and dopamine), which activate the brain’s reward system and enhance mood, so if a person is feeling down, this is another reason for emotional eating. If this becomes a regular occurrence, it can lead to weight gain and more compulsive eating, which are associated with depression. It becomes a coping mechanism to control and decrease negative emotions, such as depressed mood, anxiety, and stress.

“Emotional eating and cravings are, in my observation, highly correlated with sugar, artificial sweetener, and processed carbohydrate consumption,” Ms. O’Flaherty said.

“Those who I have treated report increased cravings after consuming these types of foods,” she said. “When we work to incorporate more real, whole foods, especially making sure to get adequate protein, they often see cravings for sugary foods disappear.”

Why Sweeteners Might Increase Depression Risk

How ultra-processed foods like artificial sweeteners increase the risk of depression is still unknown, but the study authors wrote that recent experimental data suggest “artificial sweeteners elicit purinergic transmission in the brain,” which have previously been linked to depression.

The purinergic system may play a role in the development of mental health disorders by influencing neurotransmitter systems and hormonal pathways that regulate mood, appetite, and digestion.

Evidence shows that gut microbes are involved in purinergic signaling. This further explains how a disrupted gut microbiome is linked with mood disorders and serious conditions, including obesity, diabetes, heart disease, and cognitive impairment.

Frequent use of artificial sweeteners “causes an imbalance in the gut bacteria and leads to inflammation,” Ms. Sauer said. In this case, “a disrupted microbiome could be having an adverse effect on mood.”

Another possibility worth noting, according to Ms. Sauer, is that “the body is also being deprived of nutrients. This causes deficiencies known to impact mood swings, fatigue, depression, and anxiety.” Incidentally, in this study, the researchers also observed that the women who ate the highest portions of artificially sweetened foods also had higher body mass indexes (BMIs), rates of diabetes, and hypertension.

It’s often the case that there’s a connection between highly processed foods and low energy and depressed moods. “Your brain and your body are all part of the same system,” Ms. O’Flaherty said. “What you eat absolutely impacts your brain.”

Adding depression to the growing list of health issues from consuming nonsugar sweeteners poses a problem for those suffering from depression who are also trying to lose weight or manage diabetes, or just kick the sugar habit for better health.

Back to the Basics to Avoid Artificial Sweeteners

The easiest way to avoid artificial sweeteners, according to Ms. Sauer, “is to swap artificial and chemically laced food for nutrient-dense foods.” Begin by looking at the product’s ingredients list; the fewer ingredients, the better.

Sugar substitutes are often listed with names many don’t recognize, like advantame, neotame, and acesulfame potassium. Foods that claim they have “no artificial sweeteners” often are sweetened with plant-based sweeteners such as stevia extract, erythritol, sorbitol, xylitol, and monk fruit.

However, even these are not without caution. Some stevia brands on supermarket shelves are purified, highly processed, and made with fillers or other sugar substitutes.

A study from February 2023 found that erythritol is associated with an increased risk of heart disease and blood clotting. Overeating xylitol can cause bloating and diarrhea.

Experts suggest that people who eat low-sugar foods to lose weight take it one step further.

“Bring it back to the basics,” Ms. O’Flaherty said. “Fill your fridge with healthy, whole foods. Colorful fruits and vegetables like berries are high in antioxidant polyphenols that promote good brain function and reduce inflammation.

“I also recommend healthy fats such as olive oil, avocado, and nuts or cheese; healthy fats are key,” she added.

To make the changes stick, you need to “start with mindset,” said Ms. O’Flaherty. What are the reasons that make “this behavior change” important to you? Is it to improve your mood to be a better parent, focus better at work, or just get back into your favorite jeans?

Once you’re committed to what motivates you, create a trackable action plan with a reward system. Use a journal to keep track of accomplishments.

If you start to feel overwhelmed, remind yourself that those feelings are temporary and can be overcome.

“The discomfort that one feels when making a change can be seen as a wave in the ocean,” Ms. O’Flaherty said. “It’s temporary. It washes over you, and you have to ride it out until it passes.”

12 most nutritious fruits

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1. Lemons

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.

Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Researchers believeTrusted Source that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.

Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:

The juice from one 48 g lemon containsTrusted Source the following nutrients in grams (g) or milligrams (mg):

  • 10.6 calories
  • 3.31 g carbohydrate
  • 49.4 mg potassium
  • 18.6 mg vitamin C
  • 2.88 mg calcium
  • 0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

Read more about the health benefits of lemons and lemon water.

How to eat lemons

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.

Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat.

It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

2. Strawberries

Strawberries are a juicy red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.

Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

In one studyTrusted Source, people assigned female at birth who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with a lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.

One cup, or 150 g, of strawberries provides the following nutrientsTrusted Source:

  • 48 calories
  • 11.5 g carbohydrate
  • 3 g of fiber
  • 24 mg of calcium
  • 19.5 mg of magnesium
  • 230 mg of potassium
  • 88.2 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

Learn more about strawberries.

How to eat strawberries

Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

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3. Oranges

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

Oranges are among the richest sources of vitamin C, with one medium fruit providing 78%Trusted Source of a person’s daily value of vitamin C.

A 140 g orange also contains the following nutrientsTrusted Source:

  • around 65 calories
  • 16.5 g carbohydrate
  • 2.8 g of fiber
  • 60.2 mg of calcium
  • 15 mg of magnesium
  • 232 mg of potassium
  • 82.7 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.

Oranges also provide the following healthful vitamins:

  • vitamin A, a compound that is important for healthy skin and eyesight
  • B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

Learn more about the benefits of oranges.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad or yogurt, or as a cereal topping to add extra flavor.

4. Limes

Limes are a sour citrus fruit that provides a range of health benefits.

Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.

The juice of one lime provides the following nutrientsTrusted Source:

  • 11 calories
  • 3.7 g carbohydrate
  • 6.16 g calcium
  • 3.52 mg magnesium
  • 51.5 mg potassium
  • 13.2 mg vitamin C

Read more about the benefits of limes and lime water.

How to eat limes

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.

5. Grapefruit

Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.

Half a grapefruit (154 g) contains the following nutrientsTrusted Source:

  • 64.7 calories
  • 164 g carbohydrate
  • 2.46 g fiber
  • 33.9 g calcium
  • 13.9 g magnesium
  • 208 g potassium
  • 48 g vitamin C

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones.

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. However, researchers still need to carry out more studies to confirm these properties.

People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications.

Learn more about grapefruit benefits.

How to eat grapefruit

Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink.

People can also buy pure grapefruit juice from the supermarket.

6. Blackberries

Like other berries, blackberries contain health-boosting anthocyanins.

Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.

Half a cup cup (75 g) of blackberries contains the following nutrientsTrusted Source:

  • 32.2 calories
  • 7.21 g carbohydrate
  • 3.98 g fiber
  • 21.8 mg calcium
  • 15 mg magnesium
  • 122 mg potassium
  • 15.8 mg vitamin C

Learn more about blackberries.

How to eat blackberries

People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

7. Apples

Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.

Apples are high fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.

One study found that people who ate whole apples were 30%Trusted Source less likely to have obesity than those who did not. This can help lower the risk of diabetes and heart disease.

One medium apple with the skin contains the following nutrientsTrusted Source:

  • 94.6 calories
  • 25.1 g of carbohydrate
  • 4.37 g of fiber
  • 195 mg of potassium
  • 10.9 mg calcium
  • 8.37 mg vitamin C

Learn more about apples.

How to eat apples

Raw apples make a great snack, and combining them with almond butter helps balance protein and fat intake.

People can also add raw or stewed apples to yogurt, or use applesauce in cooking.

8. Pomegranate

Some people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.

A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.

Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

One raw pomegranate (282 g) contains the following nutrientsTrusted Source:

  • 234 calories
  • 52.7 g of carbohydrate
  • 11.3 g of fiber
  • 666 mg of potassium
  • 28.2 mg calcium
  • 28.8 mg vitamin C

One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

Learn more about the benefits of pomegranate juice.

How to eat pomegranate

Pomegranates can make a great addition to salads, or to couscous or rice dishes.

Pomegranates are sweet, so people can also add them to yogurt and fruit salads.

9. Pineapple

Pineapple is an exotic fruit that may helpTrusted Source reduce inflammation and promote healthy bowel movements.

Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.

The National Center for Complementary and Integrative HealthTrusted Source states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary.

Pineapples aTrusted SourcelTrusted SourcesTrusted SourceoTrusted SourceTrusted SourcecontainTrusted Source manganese, which the body uses to build bone and tissue.

A slice of pineapple (166 g) contains the following nutrientsTrusted Source:

  • 83 calories
  • 21.7 g carbohydrate
  • 2.32 g fiber
  • 181 mg potassium
  • 79.3 mg vitamin C
  • 21.6 mg calcium
  • 1.54 mg manganese

Read more about the benefits of pineapple and pineapple juice.

How to eat pineapple

People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos.

Try adding frozen pineapple to smoothies.

10. Bananas

Bananas are well known for their high potassium content. One banana (126 g) containsTrusted Source around 451 mg of potassium. Potassium helpsTrusted Source the body control blood pressure.

Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate.

The 3.28 g of fiber in a banana can also help with regular bowel movements.

One banana also contains the following nutrients:

  • 1.37 g protein
  • 6.3 mg calcium
  • 34 mg magnesium
  • 11 mg vitamin C

Learn more about bananas.

How to eat bananas

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

11. Avocado

Some people refer to avocados as a superfood because of their healthful qualities.

Avocados are rich in oleic acid, a monounsaturated fat. Monosaturated fats can help lower cholesterol levels. The American Heart AssociationTrusted Source notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is importantTrusted Source for healthy eyes and skin.

One avocado (201 g) contains the following nutrientsTrusted Source:

  • 322 calories
  • 4.02 g protein
  • 17.1 g carbohydrate
  • 13.5 g fiber
  • 24.1 mg calcium
  • 58.3 mg magnesium
  • 975 mg potassium
  • 20.1 mg vitamin C

Avocados also contain folate, vitamin A, and beta-carotene.

Learn more about avocados.

How to eat avocado

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole.

Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

12. Blueberries

Blueberries can provide many health benefits.

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions.

Blueberries also containTrusted Source pterostilbene, a compound that may help prevent plaque from collecting in the arteries.

Half a cup of blueberries (75 g) provides the following nutrientsTrusted Source:

  • 42.8 calories
  • 10.9 g carbohydrate
  • 1.8 g fiber
  • 4.5 mg calcium
  • 57.8 mg potassium
  • 7.28 mg vitamin C

Learn more about blueberries.

How to eat blueberries

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.

Frequently asked questions

What is the healthiest fruit in the world?

Berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables.

Berries have many health benefits. Research findings suggest eating berries regularly can:

What fruits are extremely healthy?

All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants.

Examples of phytonutrients and the fruits containing them are as follows:

  • Beta-carotene: Mango, papaya, cantaloupe, apricots
  • Lycopene: Pink grapefruit, watermelon, guava, avocado
  • Anthocyanidins: Blueberries, strawberries, plums, cranberries

Summary

Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.

People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.