Get your fall palate ready because your taste buds are about to go crazy for this delightful homemade vegan pear butter. This is a smooth and creamy spread that captures the essence of fall in every spoonful. It goes great on toast, mixed into yogurt, or as a topping for pancakes. You can even incorporate some into your chia pudding or overnight oats. It’s a simple yet luxurious treat crafted from ripe pears, which you simmer slowly with warming cinnamon and sweetened to perfection with maple syrup.

What you end up with is a velvety butter that is not only delicious, but also versatile. This vegan and naturally sweetened pear butter is a great way to preserve the flavors of fall, utilizing seasonal pears, which are not a prominent ingredient in a lot of recipes. Pears are great to enjoy raw in salads and smoothies, but you can also cook them down. You just want to use ripe pears to avoid a tart flavor. By eating pears, you can reap some of their impressive health benefits, which include:

• Pears are naturally rich in dietary fiber, which is an essential nutrient for optimal digestion. Researchers note that a high-fiber diet can help maintain healthy weight, lower cholesterol levels, and prevent constipation.
• Pears contain flavonoids and vitamin C, which are antioxidants that work to combat oxidative stress in the body. Antioxidants work to reduce the risk of chronic diseases, in addition to benefitting immune function and cell health.
• According to researchers, regular pear consumption has been associated with improved heart function. The fiber content of pears, in addition to the antioxidant properties, works to support healthy cholesterol levels and reduce inflammation, two things that reduce the risk of heart disease.

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These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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Although the famous saying is, “An apple a day keeps the doctor away,” many people take apples for granted. They are available year round, so why are they so special during fall? Depending on the variety, of which there are more than 2,500, apple season ranges from late July through early November. Gala, McIntosh, and Macoun varieties are ready in September, while other varieties like Pink Lady, Honeycrisp, Granny Smith, and Fuji are ripe in October. 

Nutrition Facts

On average, a medium apple contains 72 calories, three grams of fiber, and 11% of your recommended daily intake (RDI) of vitamin C. Apples are also rich in a variety of flavonoids, including quercetin and phloridzin. Through various studies, researchers identified that these plant compounds help fight against heart disease and certain types of cancer. Apples are also rich in beta-carotene, which is a powerful antioxidant that is primarily concentrated in apple peels. Finally, apples contain phytochemicals that give them their anti-inflammatory and cholesterol-lowering properties. That makes these fall fruits an excellent on-the-go snack or addition to recipes. 

Nothing beats a crisp apple that bursts with juicy flavor, especially if you can pick it fresh from an apple orchard during fall. But apples are so much more than just a healthy snack! Use them in the following eight recipes and let us know how you like them in the comments below. 

Cranberry Apple Pecan Smoothie

Another delicious smoothie that you should try this fall! This cranberry apple pecan smoothie embraces the sweet and spicy flavors of the season.

Click here to make the recipe. 

Carrot Mango Apple Smoothie
With Chia Seeds

Get your daily dose of vitamins A & C, fiber, omega-3s, and more when you drink this carrot mango apple smoothie with chia seeds.

Click here to make the recipe. 

Apple Pie Energy Balls

You can have your snack and enjoy it guilt-free now that you have these apple pie energy balls. It’s like dessert in healthy snack form!

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for.

Click here to make the recipe. 

Kale Blueberry Apple Salad

This kale blueberry apple salad with pistachios is crunchy, slightly tangy, and comes together in about 10 or 15 minutes.

Click here to make the recipe.

Granny Smith Raw Vegan Applesauce

This healthy, raw vegan applesauce is made from Granny Smith apples and comes together in minutes in a food processor. It’s a great snack!

Click here to make the recipe. 

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding!

Click here to make the recipe. 

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Did you have a few too many cocktails at the summer BBQ? Perhaps you ate a full bag of salty chips, a hamburger, and a long list of other fattening foods. What’s done is done and you cannot change the past. Don’t dwell on the past because the only way out of the depths is forward. One of the best ways to nurse yourself back to proper health is by following up all of that bad eating and drinking with a morning detox smoothie.

This detox smoothie is chock-full of nutrient-dense ingredients, including cucumber, ginger, and kale. Every detox eating regimen should include kale because it has a long list of nutritious benefits. Kale is an excellent source of fiber, which works to enhance digestive health and keep cholesterol levels down. Kale is also rich in quercetin and kaempferol, which are phytonutrients that may help neutralize inflammatory markers in the body.

Cucumbers help promote detoxification in a slightly different way. These water-rich produce items are advantageous for the liver because they aid in flushing out toxins and promote optimal liver function. Additionally, cucumbers contain flavonoids and beta-carotene, which may aid inflammation reduction and support the liver’s natural detoxification processes. Cucumbers, kale, and the other ingredients in this smoothie will not immediately fix your health, but it can kickstart the body’s detoxification processes and set you up for success.

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When you find something that you like, especially a smoothie, it can be hard not to stick to it. That’s how we feel about green smoothies, anyway. Most people struggle to find a green smoothie that they actually enjoy. A green smoothie that is too bitter or tastes like fresh cut grass doesn’t entice your taste buds to return to that flavor. Mix the right fruits with the right greens, though, and you’ll set yourself up for success.

The great thing about this detox smoothie is that it contains many beneficial ingredients that support the body in myriad ways. So as not to bore you, we are going to focus on two standout ingredients that aid the body’s natural detoxification processes: grapefruit and pineapple. Both of these ingredients aid the body in the following ways:

Grapefruit: This citrus fruit exhibits antiseptic properties and acts as a digestive tonic. Many studies have found grapefruit to be highly beneficial for the lymphatic system, as it boosts lymph gland activity. That can help remove lymphatic waste and prevent circulatory issues, allergies, fluid retention, breakouts, and even cellulite.

Pineapple: Pineapple is a great ingredient for your detox smoothie, particularly because it aids digestion and is full of nutrients. One cup of pineapple contains almost 75% of your recommended daily intake of manganese. Pineapples are naturally rich in carotenes, flavonoids, and polyphenols, all of which work to neutralize free radicals and aid the removal of toxins from the liver and bloodstream.

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Get ready for a little zing on your taste buds! This cucumber smoothie is packed with nutrient-dense ingredients, including avocado, spinach, hemp seeds, cucumber, and ginger. It is both light and creamy and avoids the common banana as a thickening ingredient. Plus, this smoothie helps incorporate a variety of ingredients that you may not otherwise use in a smoothie. That is just one of the reasons we love this smoothie! The more diverse your intake of fruit and vegetables is, the healthier you can be!

Cucumber is not an ingredient that typically shows up in a smoothie. It is, however, a common ingredient in juice because it has a high water content. Cucumbers offer some pretty amazing health benefits, including:

• Easing feelings of anxiety
• Reducing the risk of certain cancers
• Supporting optimal brain, digestive, and heart health
• Freshening your breath

Additionally, cucumbers provide a lot of water to help you meet your daily hydration needs. One medium cucumber contains 287 grams of fluid, or about 10 ounces of water. Cucumbers also contain dozens of antioxidants, including flavonoids that work to protect against heart disease. Flavonoids exhibit antioxidant properties that help lower LDL (bad) cholesterol levels. That is the type of cholesterol that increases the risk of stroke and heart disease. It’s safe to say that cucumbers are health superstars!

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Bright, and orange in color and sweet and slightly tart in flavor, orange juice is potentially the most famous breakfast drink. Some people like it with champagne, while others prefer it alongside a vegetable omelet. The big question is whether or not a glass of orange juice is good for you and which is the best type to drink? 

Consumed by both kids and adults alike, orange juice can provide nutrients that optimize bone, heart, and brain health. Is your orange juice actually healthy, though? That will depend on whether or not it is freshly squeezed, cold-pressed, or from concentrate with added sugars and preservatives. Sticking to 100% fresh orange juice in moderation can provide many micro and macronutrients. 

Orange Juice Nutrition

Fresh-squeezed orange juice contains a lot of vitamin C and B vitamins. One thing to note is that it is relatively high in calories and low in fiber. A one-cup serving of fresh-squeezed orange juice exhibits the following nutritional profile:

• Calories: 112
• Carbohydrates: 25.8 grams (g)
• Fiber: 0.5 g
• Sugar: 20.8 g
• Total Fat: 0.5 g
• Protein: 1.7 g
• Folate: 74.4 micrograms (mcg)
• Thiamine: 0.2 milligrams (mg)
• Sodium: 2.5 mg
• Copper: 0.1 mg
• Vitamin C: 124 mg
• Potassium: 496 mg
• Magnesium: 27.3 mg
• Vitamin B6: 0.1 mg
• Vitamin A: 24.8 mcg

Fresh-squeezed orange juice contains health-promoting compounds and nutrients, whereas processed orange juice does not offer the same quality ingredients. Fresh is always best, but consuming too much can dramatically increase your sugar intake. Limit your intake to a half cup of fresh-squeezed orange juice daily to avoid blood sugar spikes. Avoid orange juices with added sugars or flavors and you may experience the following benefits. 

May Improve Heart Health

Studies show that the consumption of citrus fruits can help lower LDL (bad) cholesterol levels and protect the body from heart disease. One study, in particular, found that enjoying citrus fruit regularly reduced the risk of cardiovascular disease, especially stroke, in both men and women. Additionally, a 2022 systematic review found that chronic orange juice consumption in moderate amounts positively affected blood pressure in obese adults.

Provides Necessary B Vitamins

B vitamins help a variety of enzymes in the body do their jobs. These jobs range from releasing energy from carbohydrates and fat to breaking down amino acids and delivering oxygen and other nutrients throughout the body. Orange juice is a great source of folate, thiamine, niacin, and pantothenic acid, all of which are B vitamins. They help optimize brain function, support heart health, and build stronger bones. 

Rich In Antioxidants

Oranges contain powerful antioxidants, including bioflavonoids like hesperidin and hesperetin. Many studies indicate that antioxidants neutralize free radicals, which helps reduce oxidative damage to cells. Antioxidants also work to reduce inflammation! A report found that the content of flavonoids in a glass of fresh-squeezed orange juice is about 60% of the recommended daily intake of these compounds. 

Excellent Source Of Vitamin C

Although there are other fruits with higher amounts of vitamin C, oranges provide a sufficient amount. Vitamin C plays several roles, including protecting the heart and allowing the proper absorption of other nutrients. It also works to repair connective tissue and promotes the formation of collagen, contributing to healthier skin. Finally, most people know about vitamin C because it supports immune function. In fact, it has been shown to improve the outcome of various respiratory illnesses, even shortening the duration of symptoms. 

May Boost Gut Health

A 2019 study found that drinking fresh-squeezed orange juice positively affects the composition of gut microbiota. Orange juice may positively affect the metabolic activity of your microbiome, which increases the amount of beneficial bacteria in the gut. The study involved healthy women, who also experienced improved cholesterol levels and insulin sensitivity as a result of drinking orange juice.

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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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Round with an orange-yellow hue, apricots look like smaller, cuter peaches and share a similar tartness to plums. They are highly nutritious and may help boost gut health, enhance vision, and benefit the skin. To give you an idea of how nutritious apricots are, let’s detail their nutritional profile below.

According to available nutritional food data, two apricots (about 70 grams) provide the following:

• Calories: 34
• Carbohydrates: 8 grams (g)
• Fat: 0.27 g
• Fiber: 1.5 g
• Protein: 1 g
• Vitamin C: 8% of the daily value (DV)
• Vitamin E: 4% of the DV
• Vitamin A: 8% of the DV
• Potassium: 4% of the DV

Besides the above nutrients, apricots are naturally rich in lutein, beta-carotene, and zeaxanthin, all of which are powerful antioxidants. Health experts encourage people to eat apricots with the skin on because the skin boasts a lot of fiber and antioxidants. Just discard the pit because it is inedible. 

May Boost Skin Health

One of the primary causes of wrinkles is environmental factors, including the sun, cigarette smoke, and pollution. There is a direct link between ultraviolet (UV) light exposure, sunburns, and an increased risk of melanoma. Although you cannot protect your skin from sunburns by eating apricots, you can supply your body with lots of vitamins C and E by eating them. Both of these vitamins may help to protect your skin from damaging UV rays. They also work to encourage collagen production, which helps prevent early signs of aging. 

They Are Very Hydrating

Apricots have a high water content, with one cup of freshly sliced apricots providing almost 2/3 cup of water. Most people don’t drink enough water, so eating apricots may enhance your hydration efforts. Additionally, the water content may help regulate blood pressure and body temperature. If you are dehydrated, blood volume drops and forces your heart to work harder to pump blood. Staying hydrated also helps your blood circulate waste products and deliver nutrients throughout the body. 

May Promote Gut Health

Containing both insoluble and soluble fiber, apricots may boost gut health. Insoluble fiber does not dissolve in water and includes hemicellulose, cellulose, and lignin. Soluble fiber does dissolve in water and includes gums, long chains of polysaccharides, and pectin. Insoluble fiber passes through the digestive tract without changing because the body doesn’t digest it. By absorbing the body’s fluids and sticking to other materials, insoluble fiber helps form softer, bulkier stools. The body converts soluble fiber to a gel-like substance that feeds beneficial bacteria in the gut. Fiber, in general, delays the movement of food through the digestive tract, feeding your intestinal flora and contributing to a healthier microbiome. 

They Are Rich In Antioxidants

As mentioned earlier, apricots contain many antioxidants, including vitamins A, C, & E, beta-carotene, and other flavonoids. The primary flavonoids are catechins, quercetin, and chlorogenic acids. These compounds help neutralize free radicals, which can damage cells and cause oxidative stress. Oxidative stress contributes to several chronic health conditions, including obesity, heart disease, and more. One study found that high flavonoid intake resulted in a substantially lower inflammation score. Additionally, high flavonoid intake decreased oxidative stress score by 56%.

May Promote Eye Health

Apricots contain vitamin A, which plays a vital role in preventing night blindness, a disorder caused by lack of light pigments in the eyes. Vitamin E, a fat-soluble antioxidant, enters the eyes directly to help protect them from free radical damage. Beta-carotene, which gives apricots their orange hue, is a precursor to vitamin A, which helps the body convert it into that vitamin. Zeaxanthin and lutein are other carotenoids that safeguard against oxidative stress in the retinas of your eyes.

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By this point, you are probably aware of the important role that antioxidants play in relation to your health. You may not be aware of flavanols, which are naturally occurring compounds that exist in plants. Flavanols are a distinct sub-group of flavonoids, and they predominantly exist in grapes, apples, cocoa, and beverages such as tea. 

According to a recent study, daily flavanol supplementation may help stall or even reverse age-related memory loss. To conduct the study, researchers randomly assigned 3,500 older adults to either take a placebo pill or daily flavanol supplement for three years. The supplement contained 500 milligrams (mg) of flavanols extracted from cocoa, which ranged from 400 – 600 mg, according to the Academy of Nutrition and Dietetics. 

At the beginning of the study and throughout the follow-up period, participants completed a series of short-term memory tests. These tests were designed to measure subtle changes in skills like word recall that tend to fade with age. Participants also completed diet surveys in order for research to note the overall healthiness of foods they consumed and how often they consumed flavanol-rich foods.

What Was The Biggest Memory Benefit?

As it turns out, the biggest memory benefit was for people who kept low-antioxidant diets. The impact of flavanols on memory appeared to be quite modest, and improvements after one year of the flavanol supplement group were too small to rule out that they were due to chance. Most of the participants in the study kept fairly healthy diets and already consumed a variety of foods that contained flavanols. 

For the people who had poorer diets and consumed fewer flavanol-rich foods, the supplements made quite a difference. This group showed a 16% improvement on memory test scores after one year of taking the flavanol supplement. Memory was worse in people with lower than normal flavanol levels, and they restored their memory after restoring flavanol levels to the normal range. 

Is Antioxidant Deficiency Tied To Age-Related Memory Loss?

The researchers conducting the study noted that anyone with a deficiency in flavanols may benefit from consuming more flavanols. That is because flavanol deficiency could possibly be a major contributing factor to age-related cognitive decline. One of the study’s limitations, however, was that most participants ate fairly well. Researchers note that the impact of increased flavanol consumption on memory would be more noticeable if they only focused on people who kept poor quality diets and didn’t eat many flavanol-rich foods.

The wrong takeaway from this study is that you can eat 500 mg of chocolate to boost your memory and avoid age-related cognitive decline. The supplements that participants took over the course of the study were made from concentrated cocoa extract. Those supplements didn’t contain any of the sugars or fats that exist in most chocolate bars. 

Flavanols Exist In Many Fruits And Vegetables

If you want to consume more flavanols, focus on eating more fresh fruits and vegetables. Although the flavanol content may not be as concentrated as the 500 mg flavanol supplement in the study, eating an assortment of fruits and vegetables is a great step in the right direction. Dietitians suggest that a diet rich in colorful fruits and vegetables, legumes, whole grains, nuts, and seeds is the best way to consume as many antioxidants and flavanols as possible. Additionally, researchers note that focusing on those foods can help lower your risk of chronic diseases and cognitive decline.

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