Nutrients - Dherbs - The Best All Natural Herbal Remedies & Products https://www.dherbs.com/tag/nutrients/ Buy the best herbal supplements, natural remedies, and herbal remedies from Dherbs. We're the #1 alternative medicine store online. ✓ Visit and shop now! Fri, 21 Mar 2025 18:49:00 +0000 en-US hourly 1 Homemade Cuticle Salve For Healthy Nails https://www.dherbs.com/articles/homemade-cuticle-salve-for-healthy-nails/ Mon, 24 Mar 2025 09:14:00 +0000 https://www.dherbs.com/?p=175450

Learn how to make your own cuticle salve with shea butter and almond oil! It is a simple and rewarding DIY project that enhances nail health.

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There are many things that you can do to improve self-care. Many people find that great forms of self-care include meditation, exercise, bubble baths, playing video games, reading, and more. However you engage in self-care is your prerogative, and we are all for it! It is an essential component to your mental, physical, and emotional well-being. 

Creating your own cuticle salve with natural ingredients is a great way to enhance your self-care routine. The process of creating your own beauty or skin care products can be a relaxing experience in and of itself. Not only will this cuticle salve improve your overall nail health, but it may also leave your hands feeling soft and rejuvenated. Whip it up by completing a few simple steps and it’ll be ready in under an hour! It is great to use during dry weather. 

How Shea Butter Helps Your Nails

Shea butter is full of essential fatty acids and vitamins A and E. All of these nutrients help provide hydration to dry and brittle cuticles, which can help prevent cracking and bleeding. Because shea butter has emollient properties, it helps to increase moisture levels in the skin. This ensures that your cuticles remain supple and soft. Shea butter also exhibits anti-inflammatory properties that help soothe any irritation or redness around the cuticle. That makes shea butter especially beneficial for anyone with discomfort that stems from dryness. 

Almond Oil For Your Nails

Similar to shea butter, almond oil also contains vitamin E, which works to promote the growth of healthy cuticles. At the same time, it may help prevent breakage of both your nails and cuticles. Some preliminary research suggests that almond oil may improve blood circulation to the nail area, which encourages faster regeneration and healing. Additionally, almond oil offers anti-inflammatory properties that may relieve redness or irritation. The nourishing properties in almond oil make cuticles easier to manage by softening them. Regular use of almond oil may contribute to stronger, healthier nails and reduce the likelihood of hangnails or other common cuticle problems. 

Vitamin E Oil Supports The Cuticles

In addition to the vitamin E present in both shea butter and almond oil, we decided to add more to the cuticle salve with vitamin E oil. Just like your skin, your nails require moisture to remain healthy and strong. Vitamin E oil is incredibly hydrating and helps restore dry cuticles by enhancing moisture in the nail bed. In order to produce healthy nails, keratin dead cells have to receive a continued blood supply that is rich in vital nutrients. Vitamin E oil helps supply the blood with the right amount of nutrients necessary for healthy growth. 

Beeswax Benefits Cuticles

Beeswax is a common ingredient in various beauty products, especially cuticle care products, lip balms, and other products that promise hydration. It can keep the nails and cuticles healthy by forming a protective barrier that prevents damage. Not only does this protective layer maintain hydration, but it also protects against the elements. Beeswax also works to keep the cuticles supple and healthy by providing hydration via the emollient properties. 

Homemade Cuticle Salve

Ingredients:

  • 1/4 cup shea butter
  • 1/4 cup almond oil
  • 1 teaspoon beeswax pellets
  • 1 teaspoon vitamin E oil
  • 5-10 drops essential oil of choice (optional for fragrance)

Instructions:

  • Combine the shea butter, almond oil, and beeswax pellets in a microwave-safe container and microwave for about 45 to 60 seconds (or until everything is melted). Just make sure to monitor it closely so it doesn’t overheat. 
  • Once the mixture is melted, remove the container from the microwave and stir with a wooden utensil. Add the vitamin E oil and optional essential oil and stir to combine. 
  • Pour the mixture into a storage jar and allow it to cool completely at room temperature. This is a crucial step, as it solidifies into the salve, which you can apply easily. 
  • Store the salve in a cool, dry place away from direct sunlight. It can last for several months, but if it changes in scent or texture, go ahead and discard it.

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From Farm To Table: The Real Impact Of Whole Foods On Your Body https://www.dherbs.com/articles/from-farm-to-table-the-real-impact-of-whole-foods-on-your-body/ Fri, 14 Mar 2025 09:05:00 +0000 https://www.dherbs.com/?p=175364

Experience the difference in health when you start consuming a wide variety of whole foods and eliminate processed foods from your diet.

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In today’s fast-paced society, many of us have grown accustomed to quick fixes and processed meals. Yet, our bodies are finely tuned to thrive on nutrient-dense, unprocessed foods—the very essence of what nature provides. When we shift our focus from calorie counting and packaged diets to the rich, vibrant world of whole foods, we discover that what we eat is more than just fuel. It’s a dynamic conversation between the earth and our bodies, one that has profound effects on our overall health.

The Living Nutrient Network

Whole foods are not merely a collection of vitamins and minerals; rather, they are a living network of natural compounds that work together in harmony to support our well-being. Unlike processed foods that isolate and strip away many of these vital elements, whole foods retain enzymes, fiber, antioxidants, and phytonutrients that contribute to our body’s ability to heal and regenerate.

Consider the natural integrity of a fresh apple plucked straight from an orchard. Beyond its juicy sweetness lies a complex matrix of nutrients that interact synergistically to aid digestion, support the immune system, and promote cellular repair. This intricate interplay is something modern food production often overlooks, yet it’s precisely this cooperation that can unlock a level of health many of us have never experienced before.

Soil, Sunlight, and Sustenance: The Farm-To-Table Connection

What you consume begins long before it reaches your plate. The health of your food is inextricably linked to the vitality of the soil, the quality of the water, and the care with which it is cultivated. When you embrace a farm-to-table approach, you’re not just choosing fresh produce; you’re reconnecting with the source of life itself.

Local farms that practice organic and sustainable methods work to preserve the natural ecosystem. The result is produce that is richer in natural nutrients, harvested at the peak of its flavor and nutritional potential. This direct connection from soil to plate not only enhances the taste of your food but also ensures that you receive the maximum health benefits—a concept that challenges the conventional reliance on supermarket shelves filled with long-transported, nutritionally diminished goods.

A Nutrient Symphony: Beyond Isolated Vitamins

For years, nutritional science focused on individual vitamins and minerals, often in isolation. However, emerging research suggests that the real power of nutrition lies in the synergy of compounds found in whole foods. These foods deliver a full spectrum of nutrients in their natural form, creating a “nutrient symphony” that supports optimal bodily functions.

For instance, the fiber in whole grains isn’t just important for digestion; it also works in tandem with antioxidants and phytochemicals to lower inflammation and enhance the absorption of other nutrients. This holistic interaction within whole foods can offer benefits that isolated supplements simply can’t match. It’s a revelation that reminds us: when we eat in harmony with nature, we’re not just surviving—we’re thriving.

Reconnecting With Nature: The Farm-To-Table Advantage

Embracing a farm-to-table lifestyle means more than just choosing organic produce. It represents a commitment to a healthier, more balanced way of living. Local, seasonal foods bring with them the vibrancy and diversity of the natural world, which, in turn, fuels our bodies with energy and vitality.

Imagine a community where farmers, chefs, and consumers are all connected by a shared commitment to healthy, sustainable eating. Each bite becomes a testament to the care taken from the moment the seed was planted until it was harvested and served. This approach does more than nourish your body; it nurtures the local economy, preserves the environment, and strengthens the bond between you and the food you eat. In doing so, you’re not just choosing a meal—you’re embracing a philosophy that honors the natural cycles of life.

How Whole Foods Transform Your Body

The impact of whole foods on the body is both subtle and profound. When you switch from processed options to a diet rich in whole foods, several beneficial changes can occur:

  • Enhanced Digestion: The natural fiber and enzymes in whole foods aid in the efficient breakdown and absorption of nutrients. This improves digestion and can alleviate common issues like bloating and constipation.
  • Balanced Energy Levels: Whole foods release energy more slowly and steadily than processed foods, so you don’t experience the classic spikes and crashes that typically result from eating processed foods. This balanced energy helps maintain focus and sustains physical activity throughout the day.
  • Reduced Inflammation: The antioxidants and phytonutrients present in whole foods work to combat inflammation, a common underlying factor in many chronic health conditions.
  • Boosted Immunity: By providing a wide array of natural nutrients, whole foods strengthen the immune system, making your body more resilient to infections and illnesses.
  • Optimized Metabolism: The nutrient-rich profile of whole foods supports efficient metabolic processes, helping your body convert food into energy effectively.

These benefits reveal that healthy eating is not merely about weight management or calorie restriction—it’s about restoring and maintaining the natural harmony within your body.

Embracing a New Perspective on Healthy Eating

The shift towards whole foods and farm-to-table practices invites us to reimagine our relationship with food. It challenges us to look beyond the superficial promises of quick fixes and instead invest in a lifestyle that nurtures our body at its most fundamental level.

This perspective offers a liberating insight: by aligning your diet with nature’s rhythms, you empower your body to tap into its innate ability to heal, regenerate, and perform at its best. The transformation is gradual yet profound—over time, you begin to feel more energized, mentally clear, and physically resilient. It’s a subtle change that, once noticed, becomes unmistakable, inviting you to further explore the deep connection between what you eat and how you feel.

Embracing the Full Spectrum of Natural Nutrition

In a world dominated by synthetic supplements and processed alternatives, whole foods remind us that nature provides the most complete nourishment. Every bite of farm-fresh produce is an opportunity to reconnect with the earth, to experience the full spectrum of natural nutrients that have evolved over millennia to support life.

By choosing whole foods, you are opting for a way of eating that respects the complexity and intelligence of nature. It’s a decision that goes beyond diet—it’s a commitment to a lifestyle that values authenticity, sustainability, and true health. Dherbs stands by this philosophy, offering products and guidance that complement a diet rich in natural, unprocessed foods, thereby supporting a holistic approach to well-being.

Final Reflections

When you truly consider the journey of food—from the fertile soil to your table—you begin to appreciate the remarkable impact that whole, natural foods can have on your body. This isn’t just a nostalgic return to simpler times; it’s a forward-thinking approach to health that leverages the timeless wisdom of nature. Embracing a farm-to-table lifestyle means investing in your body’s natural ability to heal and flourish—a realization that redefines what it means to eat well.

Step into this renewed perspective on healthy eating. Allow yourself to experience the transformative power of whole foods and reconnect with the natural world. In doing so, you’re not just consuming food; you’re nourishing your body, mind, and spirit with the pure, unadulterated gifts of nature.

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7 Must-Try Recipes For Your Post-Holiday Detox https://www.dherbs.com/articles/7-must-try-recipes-for-your-post-holiday-detox/ Wed, 25 Dec 2024 09:17:00 +0000 https://www.dherbs.com/?p=150550

The holidays are filled with foods that can leave you feeling less than your best. Try these post-holiday recipes to promote detoxification.

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The holidays are filled with love, joy, merriment, family, and lots and lots of food. Too often are holiday dishes rich, heavy, and filled with unhealthy fats and excess salt. The worst part is that these unhealthy dishes are not just at the big holiday gathering. Coffee shops, work parties, gatherings with friends, and other events during this time of year feature an assortment of fattening foods. They are incredibly delicious, which is why they are so hard to resist. 

At a certain point, though, your body lets you know that it’s time to lighten the load. After all, the body can only take so much! The feelings of fullness last beyond the big meal because people continue eating leftovers for days. This is perfectly common, and most people call the remaining days of the year a wash because their fitness or health goals start on January 1st. Don’t be that person because that attitude can propel poor eating habits into the New Year. You want to get a head start on your healthy eating!

It’s perfectly acceptable to abandon ship, veer from the norm, and start making recipes that are much easier on the body after the holidays. Learn the leftover lesson from previous years and get back on the path to better health before the New Year. To help encourage detoxification, though, you need to eat the right foods. The following recipes should aid your detox efforts after some serious holiday eating. Let us know which recipe is your favorite in the comments below.

Fat Flush Detox Green Smoothie

Promote healthy digestion and detoxification after any big meal when you drink this detox green smoothie. It’ll help flush away the toxins that you accumulated during the holidays. 

Click here to make the recipe. 

Homemade Lemon Ginger Turmeric Detox Tea

Skip the apple cider vinegar fire cider and start your day with this lemon ginger turmeric detox tea to activate the detox process and kickstart your immune system.

Click here to make the recipe.

Post-Holiday Detox Green Smoothie

Did you barely survive a long weekend of holiday eating? Jumpstart your health with this post-holiday detox green smoothie.

Click here to make the recipe. 

Alkalizing Green Detox Soup

If you had a long weekend or season of heavy eating, help detox the body with this alkalizing green soup with essential nutrients.

Click here to make the recipe.

Fat Flush Soup

Need a meal to help you get rid of those excess pounds from an indulgent weekend? What a coincidence, because this recipe does exactly that!

Click here to make the recipe. 

Kale Apple Carrot Salad

A super simple kale salad that is filled with vitamins, minerals, and antioxidants. It’s a tasty way to help your family enjoy raw veggies!

Click here to make the recipe. 

Nori Wraps With Turmeric Cashew Cream

These vegetable nori wraps with a turmeric cashew cream are irresistibly delicious and boast tons of health benefits, too.

Click here to make the recipe.

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6 Impressive Benefits Of Fava Beans https://www.dherbs.com/articles/6-impressive-benefits-of-fava-beans/ Mon, 16 Dec 2024 09:12:00 +0000 https://www.dherbs.com/?p=173165

Eating fava beans regularly may help boost immune function, aid weight loss, and improve digestion, in addition to other health benefits.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

  • 187 calories
  • 33 grams (g) of carbs
  • 13 g of protein
  • Less than 1 g of fat
  • 36% of the daily value (DV) of manganese
  • 18% of the DV of magnesium
  • 40% of the DV of folate
  • 14% of the DV of iron
  • 22% of the DV of copper
  • 13% of the DV of potassium
  • 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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Chocolate Macadamia Nut Ice Cream https://www.dherbs.com/recipes/recipe/chocolate-macadamia-nut-ice-cream/ Fri, 13 Dec 2024 17:44:00 +0000 https://www.dherbs.com/?post_type=recipe&p=173135

Get ready to enjoy an incredibly creamy and delicious chocolate ice cream made with real macadamia nuts. It is 100% raw vegan!

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Have you ever taken a spoon to a pint of non-dairy ice cream and been utterly disappointed? If this unfortunate situation has happened to you, prepare to be amazed by a homemade dairy-free ice cream that is just as smooth and creamy as it is delicious. Some ice cream manufacturers just can’t seem to crack the code on texture. That’s why vegan ice creams are typically hard, icy, and not creamy like traditional dairy ice cream. The raw macadamia nuts help establish a creamy, nutty base for this to be one of the better raw vegan ice creams out there.

Macadamia nuts are rich in various vitamins, minerals, fiber, antioxidants, healthy fats, protein, and other nutrients. Researchers have found that macadamia nuts contain some of the highest flavonoid levels of all tree nuts. These antioxidant compounds work to fight inflammation and lower cholesterol levels. Macadamia nuts are also rich in tocotrienols, a form of vitamin E that exhibits antioxidant properties that may benefit cholesterol levels. Additionally, tocotrienols may protect against brain diseases and certain cancers.

One key step that you should not forget about while making this recipe is soaking the macadamia nuts. Take the extra two to four hours of soaking time in order to make your ice cream that much creamier. By soaking the nuts, you help soften them, which makes them easier to blend. Finally, use a food processor to blend your ingredients together, as this kitchen tool is better than a blender in this circumstance. Just make sure that you stop blending, scrape down the sides, and continue blending to incorporate all the ingredients!

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7 Foods Commonly Mistaken For Being High In Protein https://www.dherbs.com/articles/7-foods-commonly-mistaken-for-being-high-in-protein/ Wed, 11 Dec 2024 09:11:00 +0000 https://www.dherbs.com/?p=173126

You might think some foods are high in protein, such as protein, chia seeds, yogurt, and broth, but they aren’t as protein-dense as you think.

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Every cell in the human body contains protein, and one could argue that proteins are the building blocks of life. You need protein in your diet to help the body repair cells and produce new ones. Protein is also necessary for growth and development in children, teenagers, and pregnant women. 

By adding protein-rich foods to your diet, you can support immune function and create necessary hormones and neurotransmitters. Protein can also improve body composition, support blood sugar regulation, and aid weight loss. Be mindful of your protein sources, though, as some foods and drinks can both meet and exceed daily protein needs. Some foods and drinks may also not contain as much protein as you think. We’ve detailed some common culprits in this article. 

Chia Seeds

Don’t get us wrong, we love some chia seeds because they contain a lot of fiber, magnesium, selenium, calcium, and zinc. Although they are rich in these nutrients and other healthy fats, they are not particularly high in protein. One ounce of chia seeds contains 4.68 grams (g) of protein. Because you typically consume chia seeds in smaller portions (such as one or two tablespoons at a time), they should not be labeled a high-protein food. That said, they do contain a diverse mix of nutrients that are beneficial for overall health.

Granola Bars

These bars may be convenient for snacking, but they are not the best protein sources. In fact, many granola bars contain lots of processed ingredients and excess sugar. Sometimes, the healthier varieties provide complex carbs and fiber, but only contain a few grams of protein. Choose high-protein bars that offer at least 12 g of protein per serving. That amount of protein can help keep you satiated between meals and promote blood sugar regulation. 

Nut Milks

Although nut milks are great non-dairy alternatives to regular cow’s milk, they are not particularly high in protein. Cow’s milk typically provides 9.5 g of protein per cup, on average. Most people choose not to consume it nowadays for health preferences, dietary concerns, or environmental reasons. Nut milks provide other nutrients that are beneficial, but only a couple provide a sufficient amount of protein, specifically coconut milk, pea milk, and soy milk. Some people can compensate for the low protein content of nut milks by adding a scoop of collagen peptides to the beverage, as they tend to provide 12 g of protein per scoop.

Regular Yogurt

Yogurt makes for a great breakfast and snack option. Some types of yogurt are healthier than others, though, and the same rule applies for protein content. Plain Greek yogurt is the best yogurt option regarding nutrition. It is a great source of protein, providing nearly twice the amount of protein compared to regular fruity yogurts. Not to mention, Greek yogurt doesn’t contain the sugars and processed ingredients that flavored yogurts do. A six-ounce container of Greek yogurt offers 17.3 g of protein! It also contains 50% fewer carbs than regular yogurt. 

Peanut Butter

Peanut butter is commonly thought to be an excellent source of protein. While it offers vitamin E, folate, healthy fats, and other beneficial nutrients, it only offers a small amount of protein. Peanut butter provides eight g of protein per two tablespoons, which is not enough to be categorized as a high-protein food. That same serving contains 200 calories, so you would need to consume several hundred calories to get a lot of protein from peanut butter. 

Broth

Trying to get more protein in your life via soups, stews, and other recipes means that you have to select the right broth. One cup of regular chicken broth contains 3.26 g of protein, making it a low-protein food. Bone broth, however, is more concentrated and contains more protein. Be mindful that packaged broths, even bone broths, tend to contain a lot of sodium. Bone broth also helps to increase your collagen intake. 

Hummus

Hummus is a wonderful dip and chickpeas are naturally rich in protein. One cup of cooked chickpeas offers 14.5 g of protein! Because you consume hummus in small amounts, it is not as high in protein as people think. A quarter cup of hummus provides 4.77 g of protein, which is not enough to be classified as a high-protein dip. If you want to consume more protein, consider eating hummus with high-protein foods, or eat more chickpeas.

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These Carotenoids Provide Critical Eye Support https://www.dherbs.com/articles/these-carotenoids-provide-critical-eye-support/ Sun, 08 Dec 2024 08:35:00 +0000 https://www.dherbs.com/?p=173120

Your vision naturally gets worse with age, be it from cataracts or other age-related diseases, but these carotenoids may support eye health.

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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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5 Ways To Have Better Digestion After The Thanksgiving Feast https://www.dherbs.com/articles/5-ways-to-have-better-digestion-after-the-thanksgiving-feast/ Wed, 27 Nov 2024 09:34:00 +0000 https://www.dherbs.com/?p=173048

Physical activity, probiotics, and hydration can help stimulate digestion. Here are a few ways to optimize digestion after the big meal.

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Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Thanksgiving Portion Control: 5 Genius Hacks https://www.dherbs.com/articles/thanksgiving-portion-control-5-genius-hacks/ Mon, 25 Nov 2024 09:14:00 +0000 https://www.dherbs.com/?p=167342

Enjoy the biggest and heaviest meal of the year with these nutritionist-approved strategies that help you control your portions.

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Maple Roasted Carrots With Tarragon https://www.dherbs.com/recipes/recipe/maple-roasted-carrots-with-tarragon/ Fri, 22 Nov 2024 17:52:00 +0000 https://www.dherbs.com/?post_type=recipe&p=173035

In need of a unique and healthy side for your holiday spread this year? These maple roasted carrot with tarragon will hit the spot!

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Who is ready to do away with the classic holiday side dishes? Before we offend anyone, you do not have to get rid of grandma’s recipes or anything like that. Instead, maybe you can include different sides at your holiday meals or parties this year. Too often do vegetables take a back seat at the holiday spread. If you see veggies on the table, they are most likely stripped of nutrients and prepared in an unhealthy way. This recipe departs from a dish of boring steamed carrots and pivots to change peoples’ minds about carrots. They will be an instant classic at your table!

It is very easy to roast vegetables that have a lot of flavor. The tricky part of roasting vegetables is cooking them evenly. The easiest way to get an even cook is to cut them uniformly. Thicker pieces will obviously take a lot longer to cook than thinner pieces. For this carrot recipe, you cook the carrots whole after peeling them. If the carrots you purchase are thick, feel free to cut them in even sticks to ensure an even roast. By the time the carrots are done, you want them to be fork-tender and caramelized, but not mushy. That is why the roasting time depends on the size of the carrots.

Now, tarragon is an underutilized herb in most households, but a lot of people don’t know how to use it. You only see fresh tarragon in teh spring and summer, but you can purchase dried tarragon any time of year. Tarragon has a subtle taste and is popular for flavoring, its medicinal properties, and for its fragrance. It pairs well with asparagus and carrots and goes great in soups and stocks. It is also rich in manganese, which is an essential nutrient that reduces oxidative stress in the body and plays several roles relating to metabolism, growth, and brain health.

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