A sore throat can be very uncomfortable and, more than anything, you want it to go away before the symptoms start to get worse. The primary symptoms of a sore throat are pain and irritation, especially when swallowing. When the immune system encounters bacteria or viruses, it inflames the mucous membranes in the throat. 

What Causes A Sore Throat?

A sore throat involves scratchiness, pain, or irritation in the throat. It is usually attributed to a viral infection, such as a cold or flu, and it usually resolves on its own. Strep throat, however, is a less common type of sore throat that requires treatment with antibiotics to prevent serious complications. Typically, bacterial infections do not cause sore throats as much as viral infections do. 

This article details eight natural remedies that may help reduce pain associated with sore throat. Possible remedies include honey, lemon water, peppermint tea, herbs, and more. Continue reading to see which remedy is best for you. 

Apple Cider Vinegar

The Ancient Greek physician Hippocrates prescribed a combo of honey and apple cider vinegar, oxymel, to help treat flu symptoms, including sore throat. Apple cider vinegar is a natural health tonic that is a common ingredient in various alternative medicinal remedies. The active ingredient is acetic acid, which works to fight bacteria. Drink one cup of warm water mixed with one tablespoon of apple cider vinegar. Don’t just take shots of apple cider vinegar, as that can lead to acid reflux. 

Gargle With Salt Water

Gargling with salt water is a classic remedy for relieving sore throat pain. The salt works to pull water out of the throat tissues, which may help reduce swelling. It may also help to kill harmful microbes in the throat. Combine one cup of warm water with one teaspoon of salt and stir to dissolve before gargling. Try to gargle for 30 seconds once per hour. 

Licorice Root

Licorice root exhibits similar properties to aspirin in that it may help reduce sore throat pain. It also offers antiviral, antibacterial, and anti-inflammatory properties. At this time, there isn’t a lot of research about how licorice root may relieve sore throat pain. One older study, however, found that gargling with licorice water before surgery reduced the risk of getting a sore throat by 50%, compared to gargling with standard sugar water. 

Ginger Tea

Ginger is an antibacterial and anti-inflammatory spice that works to soothe an upset stomach and relieve throat pain. Some laboratory studies found that ginger extract may kill certain viruses and bacteria that cause respiratory illnesses. Ginger may also reduce inflammation in tuberculosis patients. Although ginger tea is readily available in most grocery stores, you can easily make your own with boiling water, raw ginger root, a squeeze of lemon, and some honey for sweetness. 

Marshmallow Root

Throughout history, people have used extracts from the marshmallow plant to treat sore throats. The root contains mucilage, a gelatin-like substance that lubricates and coats the throat after you swallow it. According to research, lozenges containing marshmallow root were effective at soothing dry cough in animals. You can make marshmallow root-infused water by placing one ounce of marshmallow root in a cheesecloth inside a bottle with one liter of cold water. 

Honey

Typically used to sweeten herbal teas, honey may help soothe a sore throat on its own. Honey contains anti-inflammatory, antioxidant, and antimicrobial properties that may help combat viruses or bacteria. It is especially effective when you combine it with warm water and apple cider vinegar. For the best results, opt for raw organic honey or Manuka honey, as those are the purest forms. 

Coconut Oil

What is this popular skin and hair care ingredient doing on a list of ingredients that help remedy sore throat? Well, some studies suggest that coconut oil may fight infection and reduce inflammation in exposed areas. Coconut oil works to lubricate mucous membranes in the throat, which may provide mild relief from irritation. Add a spoonful of coconut oil to hot tea, soup, or put a spoonful in your mouth and allow it to melt and coat the throat. 

Lemon Water

Not only is lemon water a refreshing beverage, but it may also reduce throat pain that occurs during a cold or flu. Lemons are naturally rich in vitamin C and other antioxidants, which work to fight inflammation and oxidative stress. Lemon also helps to increase the amount of saliva that the body produces, which can help keep the throat lubricated. Maximize the benefits of lemon water by combining lemon with warm water and a little honey.

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The leaves are changing, the days are shorter, and the weather has a certain chill that seems to cut through your layers. You may also feel a slight tickle in the back of your throat, which can induce panic. There’s nothing quite like a cold threatening to mess with your plans and take you out of commission for a week or so. 

We’ve got you covered with a simple DIY throat spray made with all-natural ingredients. It may help soothe the pain of a sore throat and promote quicker recovery. The best part is that it only takes a few minutes to prepare. It goes great with peppermint tea, but you can use green tea, black tea, or even Throat Coat tea if you prefer those varieties and flavors. Continue reading to learn more about some of the ingredients. 

Szechuan Peppercorns

These peppercorns are commonly used in both Chinese cuisine and Traditional Chinese Medicine (TCM). Szechuan peppercorns contain anti-inflammatory properties, which may help reduce inflammation or irritation. Some studies found that compounds in these peppercorns exhibit antimicrobial effects, which may help combat viruses and bacteria. Finally, Szechuan peppercorns have a numbing effect, which may help relieve pain and discomfort, especially in the mouth and throat. 

Manuka Honey

Manuka honey exhibits antibacterial, anti-inflammatory, anti-viral, and antioxidant properties. Researchers attribute these health benefits to the active ingredient: methylglyoxal (MGO). This is created in Manuka honey because of dihydroxyacetone (DHA), which is high in Manuka flowers. The antibacterial and anti-inflammatory effects offer relief from a sore throat. The honey can help fight against the bacteria that cause pain in the throat. In fact, research confirms that people who use Manuka honey have a decrease in the presence of Streptococcus mutans, which can cause sore throats.

Peppermint Tea

Hot herbal teas are great to consume when you have a sore throat. They promote hydration and offer soothing benefits. Peppermint tea is rich in polyphenols, a group of powerful antioxidants that help reduce inflammation. It also contains menthol, a compound that offers a cooling effect by interacting with calcium channels in the body. Some traditional medicinal practices used peppermint to treat various conditions, including symptoms of sore throat. 

Apple Cider Vinegar

According to studies in human cells, apple cider vinegar proved effective against E. coli and Staphylococcus aureus bacteria. It also acted against methicillin-resistant S. aureus, which is a significant threat to humans. Laboratory studies found that apple cider vinegar exhibits antimicrobial properties against certain bacteria and yeast. Currently, however, there are not enough human trials to back up that statement. Although there is anecdotal evidence for apple cider vinegar reducing sore throat symptoms, scientific studies are necessary to prove its efficacy. 

DIY Throat Spray

Ingredients:

• 2 peppermint tea bags
• 1 teaspoon Szechuan peppercorns
• 2 teaspoons apple cider vinegar
• 2 teaspoons Manuka honey
• 1/4 teaspoon sea salt
• 3 drops peppermint oil
• 3 drops lemon oil
• 5 drops clove oil

Instructions:

• Bring one cup of water to boil in a medium saucepan over medium-high heat. Turn off the heat once the water is boiling and add the tea bags and peppercorns. Allow them to steep for five to 10 minutes. 
• Stir in the remaining ingredients and then pour through a fine mesh strainer and collect the liquid in a bowl or cup. Allow the liquid to cool. 
• Get two four-ounce glass spray bottles and divide the mixture between these two bottles, using a funnel to pour in the liquid. Screw on the tops and store in the refrigerator for up to one month.
• When ready to use, shake well and then spray towards the back of the mouth as often as needed.

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The fall season is all about pumpkin spice lattes, pumpkin muffins, pumpkin loaves, and, naturally, pumpkin pies. Did you ever think that you would take some of that nutrient-dense pumpkin and lather it on your face, though? Well, that’s what Dherbs is for! The DIY face mask in this article contains pumpkin, yogurt, and honey, three ingredients that work to nourish your skin and improve its overall glow.

The great thing about this face mask is that you get to drown your skin in an assortment of enzymes, vitamins, and antioxidants. And that’s just referring to the pumpkin! The honey and yogurt also provide moisturizing and soothing effects. Together, these ingredients will leave your skin feeling hydrated, rejuvenated, and radiating with a natural shine. Learn more about the ingredients below.

Pumpkin Puree

Pumpkin puree offers a significant amount of vitamin A, a necessary nutrient for skin health and repair. One serving of pumpkin can nearly fulfill the recommended daily intake of vitamin A. Pumpkin is also a great source of vitamin C, which is necessary for the synthesis of collagen, which works to keep skin elastic and firm. By increasing collagen production, you can help reduce the appearance of fine lines and maintain a more youthful complexion. Some studies found that pumpkin polysaccharide extract was effective in skin care applications. Other studies found that the beta-carotene in pumpkin acts like a natural sunblock, working to protect the skin from harmful UV rays. Preventing UV damage can help reduce photoaging, which can impose on the skin’s delicate layers.

Yogurt

There are many types of yogurt, but you should not lather strawberry banana yogurt on your face. That stuff is full of sugar and will not do your skin any favors. Also, keep in mind that if you have a cow’s milk allergy, you may want to avoid yogurt, or opt for a plant-based yogurt instead. Yogurt has a creamy texture, which may help lock moisture into the skin. Some in-vitro studies from 2011 backed up those claims when looking at yogurt face masks. Yogurt may also help even out skin tone, which researchers attribute to the naturally occurring probiotics. Similar to pumpkin, yogurt may also help minimize the effects of UV rays. It’s as though yogurt creates a skin barrier that neutralizes free radicals, helping reduce sun damage-induced wrinkles or spots.

Honey

Raw honey may help to exfoliate the skin, reduce bacteria buildup, and accelerate the healing process of small wounds. Researchers note that raw honey contains beneficial components for the skin, especially if you have acne or an inflammatory skin disorder, such as eczema or psoriasis. Working to balance bacterial buildup on the skin, honey may be significantly more effective than other skin care products. You can use raw honey as a spot treatment or include it in a face mask to help reduce inflammation and redness. Some people report that honey helps to get rid of blemishes! If you can, strive to get Manuka honey, as this is unpasteurized and filled with healing properties. 

Pumpkin Yogurt And Honey Face Mask

Ingredients:

• 2 teaspoons organic pumpkin puree
• 1/2 teaspoon raw honey (or Manuka honey)
• 1/4 tablespoon unflavored Greek yogurt

Instructions:

• Add all of the ingredients to a small bowl and whisk to combine. 
• Apply the mask to your face and neck and allow it to sit for 15 minutes. 
• Rinse away with lukewarm water and pat your face dry. Follow with moisturizer.

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Wouldn’t it be great if you could use a body wash that actually helps the skin retain moisture? It can be difficult to select the right body wash because many varieties contain ingredients that dry out the skin, even though the soap promises to do the opposite. Instead of experimenting with different soaps and watching your money flow down the drain, invest in a few quality ingredients and make the honey lavender body wash in this article. 

Believe it or not, this homemade soap comes together in just five minutes flat! No need for a double boiler in order to melt some wax. All of the ingredients are in liquid form, so all you need to do is combine them in your soap bottle with a pump dispenser. Ideally, use fractionated coconut oil because that does not solidify if the temperature gets a little cold. The last thing you want is for your body wash to solidify when you want to get clean!

Liquid Castile Soap

Castile soap is a vegetable-based soup that does not contain animal products, chemicals, or synthetic ingredients. You can use it to wash your hair, clothes, skin, and more. Because it is hypoallergenic, castile soap is a great option for people with sensitive skin. Castile soap can help clean the skin while simultaneously replacing some of the skin’s lost sebum with vegetable oil. One review examined the chemical profiles of different antioxidant and antimicrobial vegetable oils. They found that some of the oils in castile soap may help get rid of acne. 

Raw Honey

Why use honey in homemade soaps? Well, honey is a natural humectant, which is a substance that attracts water. In personal care products, humectants work to hydrate the skin, hair, or nails. Honey also works to coat your skin in a dewy sheen, helping to rejuvenate every pore with each wash. For people with dry skin, honey works to hydrate the skin, drowning it in moisture. For those with oily skin, honey works with the ebbs and flows of your skin to help control oily production and contribute to a more balanced skin tone. Finally, people with sensitive skin will love honey in their body wash because it offers anti-inflammatory properties that help mitigate redness or irritation. 

Fractionated Coconut Oil

Both fractionated and regular coconut oil are beneficial for the skin, but fractionated coconut oil penetrates the skin more easily. It also does not leave a greasy film on the skin. Because it acts as an emollient, it works to soften and hydrate the skin. Researchers note that fractionated coconut oil exhibits antioxidant and antibacterial activity, which can further promote healthier skin. 

Lavender Essential Oil

Lavender essential oil, which is derived from the lavender plant, can benefit the skin in many ways. Studies have shown that it has the ability to reduce acne, improve skin tone, and reduce early signs of aging, such as wrinkles and fine lines. Lavender essential oil exhibits anti-fungal properties, which may help reduce inflammation and keep eczema at bay. It may also be used to reduce the severity of psoriasis symptoms, as it helps to cleanse the skin and reduce redness and irritation. 

Homemade Honey Lavender Body Wash

Ingredients:

• 1/2 cup liquid castile soap
• 1/4 cup fractionated coconut oil
• 1/4 cup raw honey
• 30 drops lavender essential oil

Instructions:

• Pour all of the ingredients into a bowl and stir to combine. 
• Using a funnel, pour the ingredients into an amber glass bottle with a soap dispenser. The reason that you use amber glass is to help preserve the essential oil’s properties. 
• Use when ready and make sure to shake well before each use.

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The fall season invites delicious seasonal produce items, cooler weather, and the beautiful changing of leaves. It is also a time of year when you are typically exposed to germs, due to lots of activities, traveling, and holiday gatherings. All that is wonderful, but it never hurts to have a little extra immune support to help you get through the season. That’s why we recommend that you keep a couple bottles of propolis throat spray in the house!

What Is Propolis?

Honey is not the only thing that bees make. Bees produce propolis, a compound from the sap on needle-leaved trees or evergreens. According to historians, Greeks used propolis to treat abscesses and Egyptians used it to embalm mummies. Assyrians applied propolis to wounds and tumors to help fight infection and accelerate the healing process. 

The composition of propolis varies depending on the location of the bees and which trees or flowers they have access to. Propolis in Europe, for example, will not have the same chemical makeup as propolis from New Zealand. Continue reading to learn more about the purported benefits of propolis. 

Healing Compounds In Propolis

According to researchers, there are more than 500 compounds in propolis. The majority of those compounds are in the form of polyphenols, which are antioxidants that fight oxidative stress in the body. Propolis also contains flavonoids, which plants produce as a form of protection. Researchers note that they are commonly found in fruits, green tea, vegetables, and red wine. Propolis is also rich in amino acids, vitamins A, C, and E, and some minerals like magnesium and potassium. 

The research suggests that propolis exhibits antiviral, antibacterial, anti-fungal, antioxidant, and anti-inflammatory properties. Propolis contains pinocembrin, a flavonoid that acts like an antifungal. It also exhibits antimicrobial and anti-inflammatory activity that may help with the healing of wounds, including burns. A 2019 review found that propolis works to stimulate collagen production in the skin, which could further support wound healing. 

Regarding oral health, a 2021 review of studies found that propolis may help treat mouth and throat infections. Researchers believe that propolis’ antibacterial and anti-inflammatory properties could play a role in improving overall oral health. More research is still necessary on this topic, though. 

How To Make A Propolis Glycerite

There are really only two ways to make this propolis throat spray. You can buy pre-made propolis glycerite or make your own. A glycerite is similar to an herbal tincture, but it calls for vegetable glycerin instead of alcohol. Glycerites take six weeks to make, though, so you may want to consider the pre-made one if time is an issue. In order to make the propolis extract with glycerite, do the following:

• Place 2/3 cup of propolis powder in a 16-ounce glass jar. 
• In a separate jar, combine 3/4 cup glycerin with 1/4 cup of distilled water and mix well. 
• Pour the glycerin and water mixture over the propolis powder and stir to combine. Screw on the lid and shake once daily for six weeks. 
• After six weeks, strain the liquid through a coffee filter into a clean jar. You may need to do this twice to remove all the powder. 

Homemade Propolis Throat Spray

Ingredients:

• 1 tablespoon propolis glycerite (see above recipe)
• 2 teaspoons raw honey (or Manuka honey)
• 3/4 teaspoon distilled water

Instructions:

• Combine the propolis glycerite, honey, and water in a small spray bottle and shake well to combine. 
• Add a little more water, 1/8 teaspoon at a time, to get the right consistency. Ideally, you want the mixture to be thick enough to coat the throat, but thin enough to come out of the spray bottle. 
• To use, spray at the first sign of illness. Squirt a few sprays directly into the throat to help keep inflammation down.

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Achieving smooth, hydrated skin does not have to be a lifelong journey. You can accomplish this goal if you give your skin the right ingredients, both inside and out. That means that you eat the right foods that benefit your skin from the inside and apply a series of creams, salves, butters, masks, and more topically to also boost skin health. Selecting the right products is often where people find the most difficulty, though. 

This super green spirulina face mask can help hydrate, soothe, and calm your facial skin. It contains spirulina powder, aloe vera gel, and Manuka honey, all of which deeply nourish the skin. Although spirulina receives a lot of praise for supplying the body with many nutrients, it doesn’t get enough attention for topical use. Spirulina benefits the skin in the following ways:

• Helps the skin retain moisture
• Helps eliminate bad bacteria that may cause acne
• Provides the skin with beneficial antioxidant compounds
• Contains chlorophyll, which is very cleansing
• Helps exfoliate skin

How Does Spirulina Benefit The Skin?

According to a study from 2020, applying a cream containing spirulina to the skin could be a potential acne treatment. The reason for this is because spirulina exhibits powerful antioxidant and antimicrobial activity. Spirulina may even be a better option than local antibiotic therapy, due to fewer side effects and zero antibiotic resistance. 

A separate study from 2020 confirmed that an ointment containing spirulina was effective at improving eczema symptoms when applied topically two times daily, three times per week. Another study found that spirulina helped reduce the presence of psoriasis in mice. The study suggests that spirulina could potentially advance as a natural pharmaceutical for psoriasis treatment. 

How Does Manuka Honey Benefit The Skin?

Manuka honey is a semi-opaque honey made from the nectar of the Manuka plant, which is native to New Zealand. This unique honey is highly praised for its valuable antibacterial and antimicrobial properties. Manuka honey also has higher pH and sugar content than other honey varieties, which may contribute to the impressive antibacterial activity. 

The polyphenols in Manuka honey may help block the effects of damaging external factors, such as sun exposure and environmental pollutants, which helps delay the development of fine lines and wrinkles. Manuka honey also boasts emollient and humectant properties. As a quick refresher, emollients fill the spaces between skin cells to promote softer skin, while humectants draw moisture from the air into the skin to boost hydration. 

How Does Aloe Vera Benefit The Skin?

Aloe vera is one of the most popular herbal remedies for topical skin conditions. The gel-like components of the aloe plant have been known to remedy a variety of ailments, including burns, sunburns, and minor cuts and scrapes. The skin can easily absorb aloe vera gel, making it ideal for oily skin. That said, it may be effective at soothing dry skin because it helps to seal moisture into the skin. Aloe vera gel also helps to boost collagen production and fight bacteria. Lastly, aloe vera gel may help alleviate seborrheic dermatitis, alleviating the itchiness that is common with this condition.

Spirulina Face Mask

Ingredients:

• 1/2 tablespoon Manuka honey
• 1/2 tablespoon aloe vera gel
• 1 teaspoon spirulina powder

Instructions:

• Add all of the ingredients to a small bowl and mix well. 
• Apply to a clean face and leave on for 15-20 minutes. 
• Rinse with warm water and pat your face dry. Follow up with a natural moisturizer.

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You’ve heard about hot honey, but are you familiar with spicy maple syrup? Infusing the rich, comforting flavor of maple syrup with the spiciness of red pepper flakes and chili powder is truly a creation to appreciate. When you start experimenting with food, you can unlock a world of gastronomic possibilities. Some creations may not be as great as others, but you stumble on a gem like this spicy maple syrup every now and again.

The best thing about this condiment, besides how easy it is to make, is that you can use it on so many foods. Turn up the heat on your pancakes or appreciate the harmonious interplay of spicy and sweet on a sandwich. You can truly elevate your dishes to new heights, all the while establishing a balance of sweet and savory.

To make this condiment, combine all of the ingredients in a small saucepan over medium-low heat. This isn’t like those long oil-infusions that require you to double boil a jar of oil and herbs in a saucepan for over two hours. Simmer the ingredients in this recipe for about two to five minutes, or until it begins to thicken. Taste the syrup and adjust the spice level to your tolerance. Ideally, this shouldn’t burn your taste buds off and cause you to gasp for air. This is a balanced condiment that you can enjoy on myriad dishes.

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If you want your skin to glow, you have to treat it right. The matcha clay face mask in this article is a simple, all-natural mask that works to detoxify the skin. Not only does that help remove impurities from your pores, but it also helps the skin look more radiant. Can you go wrong with nourishing ingredients like matcha, French green claw, kaolin clay, honey powder, aloe vera powder, and more?

This face mask helps to absorb excess oil and deep clean the skin. Matcha, spirulina, and goat milk powder help to calm and revive the skin with nourishing vitamins and minerals. Other ingredients help trap moisture into the skin and give it an immediate glow. Whether you have acne prone skin, oily skin, sensitive skin, or dry skin, this mask is highly suitable. Continue reading to learn about some of the standout ingredients. 

Aloe Vera Gel Powder

Aloe vera gel is a natural humectant, which attracts moisture from the air and supplies it to your skin. By deeply moisturizing the skin, you strengthen your skin’s elasticity, helping it appear smoother and more supple. If you notice that facial skin feels dry, this is an ingredient your skin requires.

Spirulina Powder

Spirulina is a notable superfood that provides the body with protein, thiamin, copper, niacin, iron, and more. It is also a great source of antioxidants, which help contribute to a fresh, clear complexion. Spirulina helps nourish the skin, promoting cell growth and regeneration with its amino acid content. 

Matcha Powder

Made from the leaves of the Camellia sinensis plant, matcha exhibits impressive antioxidant activity. The leaves dry naturally, so no heating is involved, which better preserves their nutrients. Matcha also offers antibacterial and antibiotic properties, which help rejuvenate skin cells, promote smooth skin, and reduce fine lines. 

Kaolin Clay

Kaolin clay has a fine texture, so it is very gentle on the skin. It is less absorbing than French green clay, which we will discuss next. If your skin is dry or sensitive, double the amount of kaolin clay and omit the French green clay from this recipe. 

French Green Clay

Rich in trace minerals, French green clay works to nourish the skin, clear impurities, and absorb excess oils. Studies show that this clay benefits people with acne because it helps to remove blackheads and germs in pores. It also tightens pores and promotes overall skin rejuvenation. The green color is attributed to the centuries-old plant matter, from which French green clay is made. It also contains iron oxide, which helps draw out toxins from the skin. 

Honey Powder

Honey exhibits antibacterial and antiseptic properties that help soothe inflammation. The antioxidants in honey support cell regeneration and strengthen the skin. Just like aloe vera, honey is a natural humectant, so it helps trap moisture into the skin and add shine to your complexion. 

DIY Matcha Clay Face Mask

Ingredients:

• 1.4 ounces French green clay
• 1.4 ounces kaolin clay
• 0.7 ounces goat milk powder
• 0.35 ounces matcha powder
• 0.35 ounces honey powder
• 0.17 ounces spirulina powder
• 0.04 ounces aloe vera gel powder
• 0.02 ounces allantoin

Instructions:

• First of all, a digital scale to make your life easier. Weigh out the different powders and place them all in a medium-sized mixing bowl. 
• After mixing the powders thoroughly, Pour the mixture into an airtight container and store in a cool, dark place. You don’t want this to be exposed to sunlight or a heat source. 
• When ready to use, put two teaspoons of the powder into a small mixing bowl and stir in one teaspoon of water. Continue stirring until you achieve a smooth paste. 
• Using a brush or spatula, apply the mask to your face, making sure to avoid the lips, hairline, eyes, and eyebrows. 
• Rinse with warm water and a washcloth after 10 minutes. You can then apply a toner and moisturizer.

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Is it too early to be talking about the holidays? Just visit any store, supermarket, or mall and you will see that holiday decorations are aplenty. The earworm holiday songs that play on loop can be a lot, but holidays aren’t all about shopping malls. One thing we love about the holidays is all the unique produce! From cranberries and apples to pomegranates and winter squash, there is not shortage of fresh, seasonal produce during this time of year.

This gorgeous holiday salad features crunchy pecans, juicy pomegranate seeds, crisp apple slices, and curly kale. To top it off, drizzle all of those ingredients with a sweet and tangy apple cider vinaigrette. You can enjoy this salad as an entree, serve it as a Thanksgiving side dish, or include it as part of your weeknight dinner. Because most meals during the fall and winter tend to be heavier, this salad provides a light and decadent relief. Fit it in somewhere between the roasted or mashed potatoes, stuffing, and the 12 dessert varieties.

Featuring Honeycrisp apples, which are both crispy and juicy, this salad is absolutely to die for. Because it includes a variety of colorful fruits and vegetables, you can rest easy knowing that you’ll get a ton of antioxidant compounds. On top of the captivating colors, this salad offers contrasting textures and sweet, salty, and tangy flavors. We hope you love it as much as we do and that it brings a little lightness to your holiday season.

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Honeydew melon, or honeymelon, is a fruit that belongs to the cucumis melo (muskmelon) species. It exhibits a light green sweet flesh, which is concealed by a white-yellow skin. Honeydew melons are very similar in size to cantaloupes and mini watermelons, and the consensus is that they are the sweetest of all melons. 

Although you can typically buy honeydew melons year round, peak season is from July to September. Honeydew exhibits a diverse nutritional profile, which is potentially honeydew’s most valuable asset. Among the vitamins and minerals, it contains beneficial plant compounds that are responsible for some of its many health benefits. The following nutritional information is based off of a one-cup serving of honeydew:

• Calories: 64
• Carbohydrates: 16 grams (g)
• Protein: 1 g
• Fat: 0 g
• Fiber: 1.4 g
• Folate: 8% of the recommended daily intake (RDI)
• Potassium: 12% of the RDI
• Vitamin C: 53% of the RDI
• Vitamin K: 6% of the RDI
• Magnesium: 4% of the RDI
• Vitamin B6: 8% of the RDI

Contains Vital Nutrients For Bone Health

Honeydew melon is a great source of magnesium, folate, and vitamin K, three nutrients that are crucial for maintaining strong bones. Folate works to break down homocysteine, a necessary function because elevated levels reduce bone mineral density over time. More research is necessary to draw conclusive evidence between the relationship of folate and bone health, though. Vitamin K, on the other hand, is essential for osteocalcin production, a structural protein in the bones. Adequate vitamin K levels, then, can help encourage healthier, stronger bones. 

May Improve Blood Sugar Control

There are several research studies that indicate that eating fruits, such as honeydew melon, may help regulate blood sugar levels. One study monitored half a million people for seven years. Researchers noted that those who consumed fresh fruit daily were 12% less likely to develop diabetes, compared to people who hardly ate fruit. In the participants who already had diabetes at the start of the study, eating fruit at least three times per week reduced diabetes-related health complications by 13-28%. 

Supports Hydration

One cup of honeydew provides more than five ounces of water. By consuming enough water, you can avoid dehydration. If the body enters a state of dehydration, it overheats and you can experience problems with mood, thinking, digestion, and kidneys. Drinking enough water can help flush waste from the body and lubricate and cushion the joints. According to one study, people who hydrate sufficiently develop fewer chronic conditions, including heart and lung disease. Well-hydrated people tend to live longer compared to people who don’t drink enough fluids. 

May Regulate Blood Pressure 

Because honeydew is low in sodium and high in potassium, it may help with blood pressure management. Potassium works to control blood pressure by causing the kidneys to excrete excess sodium. In excess, sodium is a nutrient that can cause high blood pressure. Potassium also works to reduce tension in blood vessels walls, which can further reduce blood pressure. Additional research shows that eating more fruits and vegetables that produce nitric oxide can help prevent and treat lifestyle-related disease, such as high blood pressure. 

May Support Skin Health

Honeydew is a great source of vitamin C, water, and anti-inflammatory compounds, all of which benefit the skin. Skin cells are dependent on vitamin C to produce collagen and regulate the collagen and elastin balance. It is this delicate balance that gives the skin its volume and shape. If you don’t consume enough vitamin C, you may experience dull-looking skin and skin inflammation. In fact, several studies confirm that low vitamin C levels are linked to aged or sun-damaged skin. 

May Improve Digestion 

Honeydew contains a lot of fiber, an integral nutrient for optimal digestive function. There is a lot of evidence that supports the link between adequate fiber intake and a healthy gut. Fiber works to slow blood sugar response, encourage bowel regularity, and promote the growth of healthy gut bacteria.

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