Do you want to perk up tired skin? Give your skin a youthful glow by incorporating green tea into your skin care routine. Green tea, or Camellia sinensis leaf extract, is a popular ingredient in many toners, cleansers, and hydrating serums. The unfortunate reality is that many of these store bought products contain ingredients that are not conducive to skin health, such as toxic parabens and ethylhexylglycerin, to name a couple. 

Certain green tea serums incorporate ingredients like squalane, panthenol, allantoin, and peptides. All of those ingredients come with their own set of health benefits, but they can be difficult to source on your own. Fortunately for you, the ingredients for the green tea serum in this article are easy to obtain and highly beneficial for the skin. Continue reading to learn more about them. 

Green Tea

As the star of the brightening serum, it is only fitting to discuss this ingredient first. Green tea is rich in antioxidants and polyphenols, with the standout compound being EGCG. These polyphenols and antioxidant compounds help restore the vitamin C that the skin requires to make collagen. In doing so, you may help fight fine lines and improve overall skin tone and firmness. Some research indicates that the properties in green tea may soothe irritation and skin redness by calming inflammation. 

The caffeine in green tea also helps boost circulation to the skin. That’s why you see caffeine in eye creams, as it helps reduce under eye puffiness or dark circles. Caffeine may also reduce the appearance of cellulite by breaking up fat molecules in the skin. Although green tea may help in this regard, it will not undo the damage of an unhealthy diet. 

Apricot Kernel Oil

The other primary ingredient in this serum is apricot kernel oil, which is non-greasy and incredibly hydrating, making it a great option for all skin types. The high vitamin A and fatty acid content makes apricot kernel oil an excellent choice for improving skin elasticity. It is also rich in vitamin E, which may help protect the skin from UV rays, oxidative damage, and inflammation. 

What makes apricot kernels unique is that they have the highest known concentration of vitamin B17. This vitamin, also known as amygdalin, is currently being studied for potential anti-cancer benefits. A 2023 review explored how vitamin B17 may kill cancer cells and inhibit their growth and spread rate. Currently, there is no conclusive evidence on apricot kernel’s anti-cancer benefits, but initial research is promising. 

Making Green Tea Infused Oil

For this recipe, you will need to infuse the green tea leaves into your choice of carrier oil. Preferably, select a carrier oil that suits your skin type, such as olive oil, avocado oil, sweet almond oil, or jojoba oil. The easiest method, which also takes the longest, is the solar infusion method. You add the green tea and oil to a glass jar, cover, and shake to combine. Allow it to sit in your window in the sun for four weeks, shaking every once in a while. 

You can also use the faster infusion method, which is detailed below:

• Add 1/2 cup carrier oil of choice and two tablespoons of loose leaf green tea to the top of a double boiler. 
• Make sure there is a couple inches of water in the bottom part of the double boiler. Gently simmer the water for three hours, refilling as needed. 
• Strain the green tea from the oil through cheesecloth or fine mesh sieve. Save in a jar and get ready to make the brightening serum. 

Green Tea Brightening Serum

Ingredients:

• 3 tablespoons green tea infused oil (see above directions)
• 1 tablespoon apricot kernel seed oil
• 8 drops orange essential oil 
• 3 drops ylang ylang essential oil

Instructions:

• Add all of the ingredients to a two-ounce glass dropper bottle, preferably one that is amber glass. Screw on the top and shake well to combine. 
• Store this serum in a cool, dry place and it will last about six to 12 months, depending on which carrier oil you use to infuse the green tea. 
• To use, apply a small amount to clean, dry skin and moisturize gently.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

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Watermelons contain lycopene, an antioxidant in watermelon. Some studies have linked lycopene intake with a lower risk of prostate cancer.

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Just like anything in life, there is no magic, cure-all solution to immediately fix feelings of nausea. Your first course of action is to determine the cause of the problem. That can make it easier to choose the right natural remedy. Even if you don’t fully know why your stomach is upset, the natural remedies in this article may still provide relief. A few common causes of nausea are detailed below.

Motion Sickness 

Some people are very susceptible to motion sickness, no matter the mode of transportation. If you are traveling by car, get out for some fresh air to help relieve nausea. You can’t necessarily roll down the window on a plane or train, though. Motion sickness occurs when the inner ear, brain, and eyes receive mixed signals and cannot properly communicate with each other. You experience nausea as a result.

Pregnancy Nausea

It’s likely that you cannot wait to meet your bun in the oven, but that cute baby can cause some serious nausea. Pregnant women may experience morning sickness during the first trimester. It usually goes away after the early stages of pregnancy, but some women can experience it throughout all three trimesters. 

Cancer Drugs

Patients receiving chemotherapy, radiation, and conventional cancer treatments tend to get nauseous. These drugs are very hard on the body and can affect certain parts of the brain that control vomiting. Experts state that chemo drugs may irritate the stomach and gastrointestinal tract. Nearly 80% of chemo patients experience nausea. 

Food Poisoning

Sometimes, you just know when food poisoning is gonna hit. Something you ate was off, but it can also creep up out of nowhere. Suffice to say that food poisoning is no fun and it can cause serious nausea, indigestion, and vomiting. It occurs when you ingest harmful microbes, viruses, bacteria, or certain chemicals. 

Once you know the cause of your nausea, you can have an easier time choosing the right remedy. Below, you’ll find five natural remedies to relieve nausea. 

Essential Oils

There are various essential oils that may help relieve nausea. Peppermint essential oil is one of the most popular oils for nausea relief, but lemon is also helpful, especially during pregnancy. These oils have antimicrobial properties that work to fight harmful pathogens when you inhale their aromas. A 2021 study involved cancer patients who applied peppermint oil below their noses for nausea relief. A separate controlled group only used anti-nausea medication. The peppermint group experienced less nausea and vomiting than the other group. 

Ginger

Whether you have a sore throat, nausea, or upset stomach, ginger may be the right natural remedy for the job. Ginger tea, ginger chews, and fresh ginger all work well at relieving various types of nausea, including pregnancy nausea. The American College of Obstetricians and Gynecologists (ACOG) recommends ginger as a safe alternative to nausea drugs in pregnancy. Some studies have found that ginger is more effective at relieving nausea than dimenhydrinate, an antiemetic drug. 

Move It (If You Can)

If you experience nausea from a stomach ache or overeating, exercise may help. A gentle workout, such as yoga or walking, increases circulation to your muscles and organs, including the ones that aid digestion. That boost of circulation may help improve digestion, which can then help relieve nausea. Just make sure to avoid bending over, as that will not feel good. 

Acupuncture

Acupuncture and acupressure work their magic by activating energy meridians in the body. During an acupuncture appointment, the acupuncturist administers thin needles to specific points in the body. One of the most popular nausea pressure points is on the hand, between the thumb and index finger. If you do not want to engage in acupuncture, you can apply pressure in this area for three to four minutes per side and repeat as needed. Sea Bands may also work to relieve nausea, as they are bracelets that apply pressure to an anti-nausea point on the inside of the wrist. 

Peppermint Tea

Similar to peppermint essential oil, peppermint tea may help ease nausea. It is safe to drink, even for children, and may also help relieve digestive problems, such as gas, bloating, or irritable bowel syndrome. If you have acid reflux, try not to consume a lot of mint, though, as it can relax the esophageal sphincter and worsen symptoms.

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Although it’s not officially summer, the sun is out and the weather is warming up. That means that your exposure to UVB rays from the sun is inevitable. These rays cause the skin to redden and blister if you don’t take the proper measures to protect your skin. Allowing the sun to damage the outer protective layers of the skin increases the risk of dry skin and skin cancer. In fact, the American Academy of Dermatology (AAD) said that one in five Americans will develop skin cancer at one point during their lifetime. 

There’s nothing like a relaxing day in the sun. While it’s important to swim in the lake or ocean, get a tan, throw a football, and enjoy snacks outside, it’s equally as important to protect the skin while outside the water. You may find it shocking that a recent study found that 46% of Americans never wear sunscreen. The same study revealed that 62% of Americans use anti-aging products. This is strange, considering that sun-damaged skin looks older, as too much sun exposure damages the outer layers of the skin. It’s actually better to apply a natural sunscreen daily to keep the skin looking young and healthy. 

Summer is around the corner, which means that sunburns are as well. The sun can burn your skin quickly if you are not prepared. Keep the following tips in mind to help you prevent sunburn this summer. 

Be Selective About Your Outdoor Time

If you want to keep your skin healthy and safe, avoid time in the direct heat, which tends to occur during peak sun hours. Generally speaking, peak sun hours range from 10 a.m. to 2 p.m., but these times may vary upon your location. If you are out on the lake or on the beach, water reflects the sun’s rays, giving you more sun exposure. Not only does spending time in peak heat increase the risk of sunburn, but it also makes you prone to dehydration. If you have to be in the sun during peak hours, wear sunscreen, light clothing, and a hat for extra protection. 

Apply Sunscreen At The Right Time

There are sunscreens that are both gentler on your skin and eco-friendly. They are reef-safe, meaning that they don’t damage the coral, which is dying or already dead in most areas of the ocean. Apply sunscreen about 15 to 30 minutes before you go outside. This allows the sunscreen time to set on the skin, and you won’t start sweating it off immediately in the sun. You should also choose a lip balm with a sun protection factor (SPF) of at least 30. 

Wear Sunscreen Responsibly

To piggyback on the aforementioned tip, you should wear the right type of sunscreen. If you are going to spend time near or in the water, purchase water-resistant sunscreen, otherwise it will wash away easily. Another thing to consider is that you should apply enough sunscreen to fill a shot glass when you first apply. Additionally, opt for non-spray sunscreens for your children. According to the FDA, spray sunscreens are discouraged for children because the chemicals can be inhaled and cause respiratory problems. Many people think that spray sunscreens are easier to apply, but they don’t apply enough and it’s easier to miss spots. 

Don’t Be Shy, Accessorize

Hats and sunglasses are your friends during the warmer summer months. While a regular baseball cap may suit you on a slightly sunny day, a hat with a wide brim that goes around the hat is best for peak heat sun time. Sun hats and farmer/beach hats offer wonderful protection for your ears, neck, and face. While all sunglasses are beneficial, sunglasses that have polarized lenses with 99-100% UV protection better protect your eyes and the surrounding skin.

Seek Shade When Possible

Naturally, an efficient way to avoid sunburn is to seek out shade. Depending on how shady the area is, though, you may still need to apply a layer of sunscreen for protection, especially if you are prone to sunburn. If you have fair skin, 15 minutes of direct sun exposure can lead to sunburn. A good rule of thumb is to spend at least as much time under cover as you do in the sun. 

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More and more studies continue to find that plant-based diets may reduce the risk of chronic health conditions. A recent study collected data from over 20 years and found that vegans and vegetarians may have a lower risk of developing heart disease and cancer. Plant-based eaters may also have lower odds of developing risk factors, such as high blood pressure, obesity, and high cholesterol, which contribute to these health problems. 

What Did The Study Examine?

Researchers examined results from over 48 reviews published over the course of two decades. These results explored the health benefits of vegan or vegetarian diets. For clarification, a vegan diet excludes all forms of meat, eggs, dairy, and all other animal products, including honey and gelatin. A vegetarian diet is the same, but allows for the consumption of dairy and eggs. 

Researchers observed a lower risk of developing certain cancers and ischemic heart disease for both vegan and vegetarian diets. Ischemic heart disease occurs when the person experiences restricted blood flow because of narrowed or hardened arteries. Researchers also found that plant-based diets reduced the risk of prostate cancer and certain gastrointestinal cancers. Additionally, researchers linked vegetarian diets to a lower risk of death from cardiovascular disease. 

Don’t be mistaken, though, it is possible for vegans and vegetarians to be unhealthy. They can eat plant-based meats, French fries, and pasta with little to no fruit and vegetable intake. For the research, vegan and vegetarian diets included many plant-based foods that contributed to overall better health. Plus, people who adhere to plant-based diets tend to consume higher levels of vitamins, minerals, and other substances with anti-inflammatory and antioxidant compounds. Because they don’t consume meat and animal-based foods, they don’t suffer the pro-oxidant and pro-inflammatory effects.

The Study Examined Strict Vegan And Vegetarian Diets Only

The reviews that researchers examined only included people who followed strict vegetarian or vegan diets. The study didn’t include people who eat plant-based just some of the time. Similarly, that’s how researchers looked at all forms of animal protein, making it difficult to determine whether avoiding specific animal-based foods, such as poultry, fish, or red meat, could have health benefits.

The purpose of the study was not to prove whether or how a vegan or vegetarian diet could improve overall health and longevity. Because each of the reviews and smaller studies included the measured health benefits of plant-based diets differently, study authors could not properly calculate how much plant-based diets could reduce the odds of developing cancer, heart disease, or risk factors that contribute to these conditions. 

As we stated earlier, not all vegetarian or vegan diets are equally nutritious. Some of these diets emphasize the importance of unhealthy plant foods. Bottled, sugary fruit juices, potato chips, refined grains, and even sodas can be vegan or vegetarian and have detrimental effects on overall health. 

Focus On Fiber-Rich Foods

Eating a lot of plant-based whole foods may reduce the risk of chronic diseases because many of these foods contain a lot of fiber. Animal-based foods do not contain fiber, according to health experts. By eating fiber-rich foods, you can slow digestion and prevent blood sugar spikes or crashes. Fiber also helps people feel fuller for longer, which can help people eat a little less over time, which may help prevent weight gain. Additionally, fiber works to clean out the digestive tract and higher fiber intake has been linked to lower cholesterol levels. 

All of fiber’s positive effects may help reduce the risk of cancer and heart disease. Avoiding meat is also helpful in your effort to avoid these major health conditions. The reason is because meat contains saturated fat, which increases the risk of high cholesterol and atherosclerosis (hardening of the arteries that contributes to heart disease). That means that vegans and vegetarians not only reap the benefits of fiber and plant-based nutrients, but they also avoid problematic things that may worsen their health. Finally, health experts recommend that if you plan to make the plant-based switch, it is better to first eliminate red meat and processed meats (hot dogs, deli meat, etc.) from your diet due to the saturated fat and sodium content.

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Are you friends with a neighbor just because they have a gorgeous lemon tree that produces so many lemons? We wouldn’t blame you if that’s your situation. Lemons, or citrus fruits in general, hold that much power. They contain a lot of vitamin C and other antioxidants that support various aspects of health. Take the trend of drinking lemon water, for example, which may help support digestion, detoxification, and reduce the risk of kidney stones. 

Lemons are known for their wonderfully acidic juice, but they actually help to alkalize the body, despite that tart flavor. In its natural state, lemon juice is acidic with a pH of about 2. Once it is metabolized in the body, however, it becomes alkaline with a pH level well over 7. And the great thing about lemons is that you can have them year-round in many parts of the world. This depends on the trees’s geographical location and how long the harvesting season is (about a few months). 

Nearly all lemons sold in North America are Lisbon or Eureka. These are classic, small- to medium-sized, bright yellow lemons that have a slightly tangy flavor. Meyer lemons, which are sometimes available in specialty markets in the winter, have a darker peel and sweeter, floral juice and flesh. Continue reading to learn more about the health benefits of lemons.

They Support Heart Health

Due to their vitamin C and antioxidant profile, lemons help protect your cells from damaging free radicals. These unstable particles can damage your cells if you don’t neutralize them. By fighting free radical damage, you ultimately work to prevent atherosclerosis, a condition that’s characterized by plaque buildup in the arteries and can increase the risk of heart attack and stroke. 

The phenolic compounds in lemons work to regulate blood pressure, cholesterol levels, and support endothelial function. For reference, endothelial function is how easily blood flows throughout the body. Reduced endothelial function can increase your risk of heart disease. A 2017 study found that higher fruit and vegetable intake reduced the risk of cancer, all-cause mortality, and cardiovascular disease. So eat your lemons!

They Help Prevent Kidney Stones

Kidney stones are hard deposits composed of minerals that build up in the urinary tract and form in the kidneys. Passing a kidney stone can be a very painful experience, affecting about 10% of people. If you increase levels of urine citrate, a weak acid, and make urine more alkaline, you may help prevent kidney stones. 

Lemons contain a form of citric acid that works to increase urine citrate levels. The citric acid binds with urinary calcium in order to prevent oversaturated urine. It also binds to clumps of calcium oxalate crystals to help prevent them from growing and turning into kidney stones. The National Kidney Foundation estimates that consuming four ounces of lemon juice mixed with water per day may help reduce the risk of kidney stones. 

They Prevent Cell Damage

As mentioned earlier in this article, lemons are naturally rich in antioxidants, which work to fight free radical damage. The research states that citrus fruits contain a wide array of antioxidants, but newer research indicates that the peels of citrus fruits contain higher amounts of antioxidants. When you fight free radical damage with these unique antioxidants, you help prevent cell damage, which ultimately reduces your risk of chronic kidney disease, cancer, cardiovascular disease, and chronic obstructive pulmonary disease (COPD). COPD is technically a group of chronic, progressive lung diseases that limit airflow to the lungs, which makes it difficult to breathe. 

They Enhance Iron Absorption

Iron is a mineral that you need for optimal growth and development. The body uses iron to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to the rest of your body. Lemons contain a minuscule amount of iron, but they can enhance iron absorption because they are rich in vitamin C. One lemon contains over 30% of the recommended daily intake of vitamin C. Vitamin C helps the body better absorb nonheme iron, which is found in plant-based and iron-fortified foods. Pairing your iron foods with vitamin C helps you absorb iron even more efficiently. 

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One of the primary concerns with prostate cancer is that the disease can progress to an advanced stage and become life-threatening. That is truly the case for most cancers, which is why medical experts stress the importance of early detection. They also harp on maintaining a healthy diet and lifestyle habits to reduce the risk of cancer. And new research further amplifies this point, showing that eating a diet rich in fresh fruits, vegetables, whole grains, and nuts and seeds can reduce the risk of prostate cancer spreading. 

The study, which was recently published in JAMA Network Open, made an interesting discovery. Researchers noted that men with prostate cancer who consume a high amount of plant-based foods can cut their risk of cancer growth by nearly 50% compared to those who don’t eat a lot of plant-based foods. Consuming a predominantly plant-based diet has been associated with better prostate cancer-specific outcomes. It may also help reduce the risk of diabetes, cardiovascular disease, and overall mortality. Making small changes in your diet to focus on more plant-based foods can do more good than you know!

Plant-Based Diet May Control Prostate Cancer

The study involved more than 2,000 men who were at an average age of 65 years old at the start. They all had a diagnosis of non-metastatic prostate cancer, meaning it hadn’t spread to other parts of the body. Each participant completed a comprehensive diet and lifestyle questionnaire to provide details about their eating habits. 

During an average 6.5-year period, 190 participants experienced a progression in prostate cancer, and 61 died from prostate cancer-specific causes. Study authors then determined that the participants who consumed the highest amounts of plant-based foods experienced a 47% lower risk of prostate cancer spreading than the men who ate fewer plant-based foods.

Small Dietary Changes Can Make A Difference

It can be difficult to make the complete switch to plant-based, but you don’t have to. Ideally, you simply add more plant-based foods to your diet and if you consume meat, focus on lean protein that is high-quality. Study authors noted that in comparison to the lowest level of plant-based consumption, the highest meant eating 1.9 more portions of vegetables, 1.6 more servings of fruit, and 0.9 more servings of whole grains per day. 

What does that mean in relation to a plate of food? Well, a standard serving of fruit, for example, can be one medium apple, banana, orange, or pear. A half-cup of brown rice is a single serving of whole grains, while a half-cup of cooked or one cup of raw broccoli or carrots counts as a single portion of vegetables. People who eat higher quantities of whole grains, vegetables, and fruits on a regular basis also eat fewer animal-based foods, on average. That could mean that they eat fewer eggs, one less serving of dairy, and marginally less meat. And since a growing body of research indicates that eating more plant-based foods reduces the risk of prostate cancer, you may want to consider eating more of these foods. 

A Plant-Based Diet Offers Numerous Benefits

There have been many previous studies and reviews related to the potential protective effects of plant-based foods for prostate health. Why is a plant-based diet so beneficial for the prostate? Fruits and vegetables contain antioxidants and phytochemicals, which may prevent free radical damage that can harm cells. Animal-based foods, such as processed meats and red meat, are carcinogens, according to the World Health Organization (WHO). Consuming dairy products also increases the risk of worse prostate cancer outcomes. A plant-based dietary program helps you steer clear of harmful foods and shifts your focus to foods that help the body. 

Prostate Cancer Is Most Common Among Men In the United States

After skin cancer, prostate cancer is still the most common cancer among men in the United States. The American Cancer Society estimates that 299,010 new cases of prostate cancer will be diagnosed in 2024 alone; roughly 35,000 men will die from the condition. Even though six out of every 10 prostate cancers are diagnosed in men over the age of 65, dietary changes early on in life can make a big difference. 

It is never too late to make a dietary change. You don’t have to become a vegan straight away, but including more plant-based foods in your daily diet can help a lot. Incorporate more of these foods daily and try out one day of complete plant-based eating every week. Try for two days a week if you can! Greater consumption of plant-based foods may help reduce the risk of prostate cancer and improve overall quality of life.

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Men are twice as likely as women to get oral, head and neck cancer. The biggest risk factor to cancer is smoking, and men are more likely to be smokers. Tune in to learn more cancer facts on today’s episode of Fact or Fiction.

Chapters:
0:00 Intro
0:34 You can get skin cancer on your lips.
2:23 Poorly fitted dentures increase oral cancer risk.
3:46 Chewing tobacco has a lower cancer risk than smoking
5:53 1/3 of oral, head and neck cancers have already spread to the lymph nodes by the time they’re diagnosed.
7:43 Outro

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