The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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According to research studies and surveys, the leading cause of vision loss in older adults is age-related macular degeneration, or AMD. In fact, a 2022 report found that an estimated 20 million people in the United States over the age of 40 had AMD. It is very common for eyesight to get worse with age, be it from AMD, cataracts, or other ocular diseases. Fortunately, there are exercises you can do and foods you can eat that help support eye health. 

What Is AMD?

AMD is an eye disease that can blur central vision. This occurs when aging causes damage to the macula, a part of the eye that controls straight-ahead vision. The macula is a part of the retina, which is the light-sensitive tissue at the back of the eye. AMD is a very common condition, and the leading cause of vision loss in older adults. Losing central vision makes it difficult to see faces, read, drive, or do close-up tasks. 

The condition can come on slowly in some people and faster in others. Scientists believe that one of the primary causes of AMD is exposure to oxidative stress (cell damage) and inflammatory reactions. Because of this, the theory is that including more nutrients that support vision in your diet can be beneficial in preventing AMD. Some of those nutrients include carotenoids that fight against reactive oxygen species (ROS). 

How Do Carotenoids Support Vision?

Carotenoids are the red, orange, and yellow pigments produced by plants. Astaxanthin, zeaxanthin, lutein, and xanthophylls are specific carotenoids that demonstrate impressive antioxidant activity. Some studies have found these carotenoids to protect the eyes from oxidative damage. 

Both lutein and zeaxanthin are found in concentrations 1,000 times higher in the eye than other tissues in the body. Reportedly, these are beneficial in reducing the risk of developing AMD. One study found that participants with the highest intake of lutein and zeaxanthin were 65% less likely to develop neovascular AMD compared to people with the lowest intake. Another study from 2022 found that these two carotenoids were able to protect the retina and lens from age-related changes.

Although astaxanthin is not as concentrated in the eye, it does have antioxidant properties that are ten times greater than lutein and zeaxanthin. Astaxanthin has demonstrated an ability to address choroidal neovascularization (CNV), which is a hallmark feature in AMD. This feature causes oxidative stress and inflammation and blood vessels grow in the eye and leak as a result. That can lead to vision loss. 

How To Get More Carotenoids In Your Diet

The body cannot make carotenoids on its own, so it is your responsibility to consume them via foods or dietary supplements. In order to support eye health and vision longevity, experts encourage you to consume at least 10 milligrams (mg) of lutein, two mg of zeaxanthin, and six mg of astaxanthin per day.

In which foods can you find these carotenoids? Well, lutein and zeaxanthin are readily available in leafy greens (kale, spinach, and collards), avocado, orange bell peppers, green peas, and eggs. Astaxanthin primarily exists in marine-derived foods, such as shrimp, salmon, lobster, and algae. All three of these carotenoids, however, are available in various eye supplements, should you not want to worry about consuming specific foods every day. 

At the end of the day, your eyesight will get worse with age, but it doesn’t have to be inevitable. Try to increase your intake of the carotenoids we detailed in this article to help support eye health and protect them from AMD and other causes of age-related vision loss.

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Autumn seems to arrive before summer is over. It’s almost as if people cannot wait to decorate with fall foliage and cinnamon-scented pine cones. Pumpkin-spiced everything appears and people are in full fall mode, dressing in beanies and scarves even if the weather is perfect for beach days. 

As most people learned from the COVID-19 pandemic, caring for overall health and optimizing immune function is of the utmost importance. With schools back in session, it’s more important than ever to maintain immune health. When the immune system operates at peak efficiency, it’s able to combat germs, viruses, or bacteria before they actually wreak havoc on the body. This can ultimately reduce the duration of illness or even fend off harsh symptoms.

For many people, it’s second nature to reach for vitamin C tablets, electrolyte powders, or other synthetics to enhance immune function. The average person doesn’t reach for fruits, vegetables, and herbs to keep the immune system in tip-top shape. Fall offers many beneficial produce items that improve immunity, and you can learn about them below. 

Pomegranates

One of fall’s best and most flavorful produce items, the pomegranate exhibits numerous health benefits. The Ancient Egyptians used pomegranates to treat infections, and incorporated them into other healing practices. According to several studies, the antioxidants in pomegranates help the body fight back against numerous viruses. Pomegranates are also rich sources of vitamin C, which boosts antibody production in immunity development.

Sweet Potatoes

The sweet potato, or yam, is a classic fall favorite that is a rich source of vitamins A & C. Sweet potatoes happen to be one of the best natural sources of beta-carotene, which is a plant-based compound that the body converts to vitamin A. Vitamin A is an essential component of a healthy immune system. It helps to maintain mucous membranes in the gut, where the body is exposed to potential disease-causing pathogens. By promoting optimal gut health, vitamin A contributes to a healthier immune system.

Garlic

It’s hard to think of garlic as a seasonal produce item because it’s available throughout the year. Garlic happens to be one of the most common ingredients in global cuisine. Several studies found that raw garlic may significantly reduce blood pressure. Raw garlic also exhibits antibiotic and anti-fungal properties that may help combat viruses and bacteria. Processing destroys all of garlic’s health benefits, so using garlic powder or pre-minced garlic won’t benefit the body.

Grapes

Fresh grapes contain over 1,600 natural plant compounds, including a mixture of polyphenols and antioxidants. Both of these groups have proven their ability to protect cells from harmful pathogens. Grapes are also rich in resveratrol, which is a polyphenol that positively influences the immune system. One cup of raw grapes also satisfies 25% of the recommended daily intake of vitamin C, and supplies the body with 2.5 ounces of water. 

Pumpkins

Just like sweet potatoes, pumpkins are excellent sources of beta-carotene, which the body converts to vitamin A. Several studies found that vitamin A strengthens the immune system to help combat infections. Researchers found that people who have low levels of vitamin A or vitamin A deficiency tend to have weaker immune systems. Additionally, pumpkins contain a high amount of vitamin C, which works to increase white blood cell production. More white blood cells encourage immune cells to work more efficiently, healing wounds faster. 

Apples

There are so many apple varieties that arrive during fall. From Honeycrisp and Pink Lady to Jonagold and Granny Smith varieties, there’s no shortage of apples during fall. According to a 2015 stud y, people who consumed one apple daily used fewer prescription medications. Regularly consumption of apples supplies the body with lots of fiber, which can help reduce inflammation that’s common during infections. Additionally, apples contain khellin, which is a flavonoid that helps to open up airways and reduce respiratory symptoms, especially in asthma patients. 

There are other beneficial produce items to explore during fall, especially right before winter arrives. Keep your eyes out for the arrival of citrus fruits, which offer lots of vitamin C. Tangerines, blood oranges, lemons, key limes, grapefruit, and many other orange varieties are excellent immune-boosting fruits. 

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Avocado oil, much like avocados, is a great source of healthy fats. Through various research studies, it has demonstrated an ability to protect and support heart health. It also provides antioxidant and anti-inflammatory compounds, including vitamin E and carotenoids. Not only is avocado oil nutritious, but it is also safe for high-heat cooking. You can use it in various ways to incorporate more heart-healthy fats into your diet. Continue reading to learn about five impressive health benefits of this oil. 

A Great Source Of Vitamin E

Vitamin E is a great nutrient that helps protect cells against oxidative damage, which could potentially increase the risk of chronic diseases. It is involved with cellular communication, metabolic processes, and immune function. Vitamin E works to support heart health by improving blood flow and preventing blood clotting. It may also prevent oxidative changes to LDL cholesterol. If there are oxidative changes to LDL cholesterol, you may have an increased risk of atherosclerosis, or plaque build-up in the arteries. 

Although vitamin E is essential to your overall health, a large majority of the population in the United States doesn’t consume the recommended daily intake (RDI). In fact, studies suggest that 96% of women and 90% of men in the United States have insufficient vitamin E intake. Just two tablespoons of avocado oil can provide seven milligrams (mg) of vitamin E, which satisfies 47% of the RDI. Do your best to purchase unrefined, cold-pressed avocado oil, as that contains more vitamin E than refined versions.

May Support Heart Health

As previously mentioned, vitamin E may help improve blood flow and prevent oxidative changes to LDL cholesterol. Vitamin E is rich in monounsaturated fatty acids and contains polyphenols, all of which help reduce the risk of heart disease. Using avocado oil in place of butter and other saturated fats may help reduce LDL cholesterol levels. A small study involving overweight participants monitored reactions when they replaced butter with avocado oil in a high-fat, high-carb meal. Post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers all reduced. More research and larger studies are necessary to determine avocado oil’s full effects on heart health.

Rich In Fatty Acids

Avocado oil is composed of 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. According to researchers, diets rich in monounsaturated fatty acids can help protect against heart disease. One study found that people who consumed monounsaturated fatty acids from plant sources had a significantly lower risk of dying from cancer and heart disease. The study showed how replacing saturated fatty acids with monounsaturated fatty acids from plant sources reduced risk of mortality. One of the primary fatty acids in avocado oil, oleic acid, may support healthy body weight by regulating appetite. 

Contains Antioxidant Compounds

Some of avocado oil’s plant compounds include proanthocyanidins, polyphenols, and carotenoids. These compounds work to regulate inflammation and protect against oxidative damage. Studies confirm that diets rich in carotenoids and polyphenols can help protect against heart disease and neurodegenerative diseases. As stated earlier regarding vitamin E, the refining process of avocado oil can significantly reduce the antioxidant content. Be sure to purchase unrefined, cold-pressed avocado oil for this reason. 

May Benefit Eye Health

Avocado oil and avocado  are good sources of lutein, a carotenoid and antioxidant that is naturally found in the eyes. According to research, a diet rich in lutein and zeaxanthin, another carotenoid, is essential for optimal eye health. In fact, these two carotenoids may help reduce the risk of cataracts and macular degeneration, both of which are common age-related eye conditions. The body does not produce lutein on its own, so you have to obtain it through your diet. Enjoying avocado and avocado oil may help increase your lutein intake to support your eyes.

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There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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According to rheumatologists, foods that are “anti-inflammatory” contain chemical compounds that help the body fight or avoid inflammation. Some inflammation is beneficial, as it is part of the body’s natural immune response to foreign invaders. Chronic inflammation, however, can contribute to or increase the risk of health issues, including type 2 diabetes, heart disease, cancer, and arthritis.

Eating foods that are rich in anti-inflammatory compounds may help reduce overall inflammation. That, in turn, may reduce your risk of cognitive decline, slow disease progression, and help prevent chronic health conditions. Polyphenols, omega-3 fatty acids, prebiotics, probiotics, vitamin E, and flavonoids are the primary chemical compounds in anti-inflammatory foods. Foods containing these compounds are typically high in fiber, healthy fats, minerals, vitamins, and other nutrients. 

Nuts

Naturally rich in protein, healthy fats, and antioxidants, nuts may help reduce inflammation. According to a 2023 study, almonds and walnuts can lower levels of C-reactive protein, which is released in response to inflammation, and other inflammatory markers in the blood. The same study revealed that Brazil nuts may fight oxidative stress, which occurs when there’s an imbalance of free radicals and antioxidants in the body. That imbalance can trigger an inflammatory response. 

Citrus Fruits

Vitamin C is a powerful antioxidant present in citrus fruits, such as lemons, oranges, grapefruit, tangerines, and limes. A review of 21 studies included 307 healthy people and 327 people at risk for chronic disease, and the duration of the studies ranged from two to 31 weeks. The researchers concluded that those who drank 100% fresh-squeezed orange juice daily significantly lowered markers of inflammation. Citrus fruits also provide fiber, potassium, some B vitamins, flavonoids, and carotenoids, all of which may help reduce inflammation. 

Olive Oil

Olive oil is a staple in the popular Mediterranean diet, which has been studied extensively for its ability to reduce inflammation. Researchers note that olive oil is 70 to 80% oleic acid, which is a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains oleocanthal, an antioxidant that has exhibited similar anti-inflammatory properties to non steroidal anti-inflammatory drugs (NSAIDs) in past research. 

Whole Grains

Whole grains include brown rice, oats, whole-wheat flour, buckwheat, bulgar wheat, wild rice, and millet. Do your best to avoid refined grains, such as white rice, all-purpose flour, and white bread, as they can cause inflammation. Whole grains are fiber superstars, so they help to balance gut microbiome and keep inflammation in check. A meta-analysis of nine randomized trials found that people who ate more whole grains had fewer inflammatory markers in their blood. Whole grains also have a positive impact on blood sugar, and since excess sugar has been linked to chronic inflammation, that’s good news for your inflammatory levels.

Beans And Legumes

Both beans and legumes are excellent sources of plant protein and anti-inflammatory compounds. Beans are rich in protein and fiber, so they help encourage a more balanced microbiome. Having a higher presence of healthy bacteria in the guy may help suppress the inflammatory process. Black beans and kidney beans also offer anthocyanins, antioxidants that are also present in black, red, and blue-colored berries. You can incorporate dried or canned beans and legumes into various recipes. Just make sure that you opt for the “no salt added” options if you use canned beans and legumes. 

Leafy Green Vegetables

Yet another reason to enjoy leafy greens! A study published in 2019 found that people who ate a diet abundant in leafy greens had lower levels of inflammatory markers in their blood. Kale, Swiss chard, spinach, and arugula, for example, contain different vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids work to block inflammatory pathways within cells, a process that halts the production of cytokines.

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As spring approaches, it’s time to welcome bright and refreshing flavors. The warmer weather makes you want flavors that represent the warmth. That usually means more tropical fruits and less hearty ingredients. For this reason, we concocted a smoothie that contains apples, mangos, carrots, and chia seeds. To avoid having a completely fruit-forward smoothie, we added the carrot, which provides extra vitamin A and carotenoids.

Even though this smoothie contains chia seeds, it doesn’t turn into chia pudding, primarily because it doesn’t have the proper chia seed to liquid ratio. Plus, even if the ratio was exact, the mixture would need time to set. You will drink this smoothie right away, so you don’t have to worry about taking a spoon to this smoothie. This smoothie is on the thicker side, though, but you can always add a little more homemade almond milk if you want a smoothie that isn’t as thick.

The key to this smoothie is to cube the mango ahead of time and freeze the cubes overnight. The frozen mango chunks will provide that creaminess that would otherwise come from a banana, which this smoothie does not have. The homemade almond milk also makes this smoothie a bit creamier, almost giving it a creamsicle- or milkshake-like texture. Let us know if it brightens your day and delights your taste buds by dropping a comment below.

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A sweet blend of ingredients, this cinnamon persimmon smoothie is not only fun to say, but also enjoyable to drink. We recommend that you start your day with this smoothie, as it provides the nutrients you need to satiate you until your your next meal. You may also experience a boost in energy and an immunity boost. Plus, the fragrant nature of persimmons makes this smoothie just as heavenly to smell as it is to drink.

The persimmon is a classic fall fruit that is replete with a diverse mix of nutrients, including fiber, vitamins A, C, E, K, and B6, copper, potassium, and manganese. Persimmons also contain a wide variety of plant compounds, such as flavonoids, tannins, and carotenoids, all of which contribute to better overall health. Although this recipe does not call for persimmon leaves, the leaves are excellent sources of vitamin C, tannins, and fiber. In fact, persimmon leaves are very common in therapeutic teas.

Working with ingredients that are in season is a beautiful thing. Persimmons arrive in early to late fall and stick around until the New Year. You should buy Fuyu persimmons when incorporating them into smoothies because they have a sweeter flavor profile. They are a little sweet when unripe and grow even sweeter as they ripen. Hachiya persimmons, on the other hand, are astringent when unripe and intensely sweet when ripe. Because of that difference, Fuyu persimmons are a safer bet for your palate!

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Phytonutrients are only obtained from plants, which develop them to protect themselves from damaging environments. Ultraviolet radiation, predator pests, toxins, and pollution are just a few of the the things that plague plants on a daily basis. Plants produce phytonutrients to fight the free radicals that result from the exposure to the threats we previously mentioned. Without producing phytonutrients, free radicals damage plant proteins, cell membranes, and DNA, leading to the death of the plant. 

Phytonutrients are like shields for plants, but they also provide color, flavor, and smell. So what do phytonutrients do for the body? Well, they protect the body in a similar way that they do plants. Similar to plants, the human body is regularly exposed to UV light, toxins, bacteria, and pathogens, so it requires protection from free radical damage. By “eating the rainbow,” or eating colorful fruits and vegetables, you supply the body with the protective shield it needs.

Sufficient phytonutrient intake is necessary for proper immune function and normal cellular activity. Phytonutrients work to fight harmful free radicals, making cells less susceptible to damage. Research shows that phytonutrients are the basis for more than 40% of medications today, including those that help treat heart disease, obesity, diabetes, and certain cancers. Continue reading to learn more about why you should eat more phytonutrients. 

Improved Skin And Vision

Blueberries, strawberries, and red wine, for example, contain anthocyanins, which are a group of phytochemicals that may help improve vision and protect eye health. Studies show that eating darker-pigmented foods can help improve visual acuity. Enhancing vision and night vision with these types of foods has been well-documented. In addition to benefiting vision, many plants contain carotenoids, which contribute to a more youthful glow to the skin. Kale and collard greens contain lutein and zeaxanthin, two compounds that help naturally treat glaucoma. Lutein and lycopene may also protect against sun damage. 

Decreased LDL Cholesterol 

Phytonutrients like sulfides and thiols work to decrease LDL (bad) cholesterol levels. If LDL cholesterol builds up in the arteries, you increase your risk of heart disease. Those protective compounds are typically in aromatic herbs and vegetables like onions, leeks, garlic, and olives. Other studies indicate that cruciferous vegetables may help maintain normal cholesterol levels. These vegetables are high in lignans, carotenoids, flavonoids, and a few other nutrients that may benefit overall heart health.

Reduced Inflammation 

According to several studies, flavan-3-ols and proanthocyanidins can help decrease disease-causing inflammation. These compounds are found in grape juice extracts, cranberries, raw cacao, and red wine. Resveratrol, for example, plays a role in cancer prevention and fighting diabetes, stroke, Parkinson’s disease, and Alzheimer’s disease. Studies show that resveratrol helps to reduce inflammatory responses in the body. Broccoli, for example, contains sulforaphane and is associated with reduced breast cancer risk. Other phytonutrients exhibit antiviral and antibacterial properties that help fight infections and viruses in the body. 

Lower Blood Pressure And Increased Vessel Dilation

The New England Journal of Medicine published a study about how a diet rich in phytonutrients from fruits and vegetables may help substantially lower blood pressure. While a higher intake of phytonutrients can aid blood pressure reduction, one also has to reduce saturated fat intake and reduce consumption of dairy products for that to happen. Authors behind the study concluded that such a diet offers an approach to help reduce the risk of hypertension. Phytonutrients like lycopene, which is in tomatoes, can help protect against heart disease. Flavonoids in raw cacao can also help prevent heart damage caused by environmental toxins and aging.

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There is truly no produce item more juicy, addictively sweet and tart, and scrumptious than an heirloom tomato. Although it looks like a mutated, bulbous alien fruit, the heirloom tomato is a true gift from the produce gods. These heavenly tomatoes tomatoes are varieties that have been around for generations and have retained their original characteristics and genetics.

Think of heirloom tomatoes like purebred animals, only in tomato form. They are not genetically modified or hybridized and they come in a variety of shapes, sizes, and colors. Don’t be afraid of the green ones! No matter what the color of the tomato is, give them the old feel test. If you notice that the tomatoes are very soft or squishy, avoid them and opt for ones that are a little firmer in texture. If the tomatoes are too firm, they may need a day or two to ripen more for optimal flavor.

These tomatoes are rich in several nutrients, including vitamins C, A, and K, fiber, potassium, and antioxidants. Researchers note that heirloom tomatoes contain carotenoids, which work to prevent cellular damage and reduce inflammation. Some of these carotenoids may even improve heart function.

This salad is beautiful because of its simplicity. You don’t want to hide the flavor of the heirloom tomatoes with strong flavors, so the dressing is simple. The seasonings complement the acidity of the tomatoes, making this salad a dish that you can serve year round. We hope you love it as much as we do!

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