You have your diaper bag. The car seat is properly installed. You have given your baby lots of snuggles, naturally. With all that said, one could say that you are crushing the role of parent already. The only thing left for you to do is tackle the responsibility of getting your diet under control. 

Diet is usually the last thing on new parents’ minds. Some people get very lucky and they have lots of friends and family make them meals that they can easily heat up. Are all of these meals healthy? It’s not often that they are, but those meals keep you fed and sane. While enjoying whatever food you can shovel in your mouth while you aren’t breastfeeding, sleeping, or cleaning, you may also be required to take vitamins. 

Some doctors also instruct new mothers to continue taking their prenatal vitamins. The birth of your baby should not stop you from doing that. Prenatal supplements work to support a healthy pregnancy, but a lot happens to the body during those nine months, the biggest of which is the birth of your baby. Your body was doing a lot during pregnancy, and it still requires nutrients postpartum. A nutritious diet is ideal, but not always easy with all the other baby responsibilities. That’s why postnatal vitamins may help fill in the remaining gaps. When shopping for those vitamins, make sure to look for the following ingredients. 

Vitamin D

Whether you choose to breastfeed or not, vitamin D proves to be an integral nutrient post-birth. According to health experts, there should be a minimum of 2,000 IU in your postnatal vitamin. Low levels of vitamin D have been linked to postpartum depression. For that reason, doctors recommend vitamin D as one of the many supplements to help alleviate symptoms of depression, in addition to supporting immune function. 

DHA

Omega-3 fatty acids not only benefit your health, but also your baby’s health. These fatty acids work to support brain development in your baby if you are breastfeeding or chest feeding, according to researchers. Your DHA needs increase during pregnancy, and they don’t immediately decline postpartum. In fact, they remain about the same during lactation. If you enjoyed a particular omega-3 supplement during pregnancy, you can continue taking that. 

Calcium

Calcium is a mineral found in dairy products, fortified foods (breakfast cereals and juice), and some plant-based foods. The American Academy of Pediatrics (AAP) suggests that the calcium found in breast milk is sourced from your own stores, primarily bones. That’s why health experts recommend breastfeeding mothers to get at least 1,000 milligrams (mg) of calcium per day. That amount helps ensure that your bones will remain strong after you’ve weaned your baby off breast milk to other foods and beverages.

Iron

The World Health Organization (WHO) notes that an iron supplement, taken by itself or with folic acid, helps to reduce the risk of anemia in the six- to 12-week period after giving birth. The body’s iron needs end up decreasing during the postnatal period, so most postnatal supplements do not have a large amount of iron. Researchers suggest that there is more iron in a prenatal vitamin than you will need in postnatal life, but it may be valuable immediately after giving birth. Most women lose a lot of iron during birth, so it becomes a valuable mineral for new moms. That is particularly true if you do not usually get enough iron in your diet. 

Folate

Your folate needs continue during the postpartum period, but the type of folate you take is not as important as it is in prenatal vitamins. Folate in the form of folic acid primarily serves to prevent neural tube defects in the developing infants during pregnancy. In the postnatal period, all types of folate are acceptable to keep your folate levels up. You might see folic acid, whole-food folate, or methylfolate as forms of folate in postnatal supplements.

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Clean eating is one of the best ways to aid the body’s natural detoxification processes. When you eat unprocessed, plant-based foods, the body has an easier time processing the food, which aids healthy elimination. As the weather starts to cool down, though, you may be a little timid about eating raw, plant-based meals. The mornings are brisk so smoothies may not appeal to you. Nobody wants to think about juicing with winter on the distant horizon. Fortunately, you can enjoy this carrot ginger soup raw and it’ll help warm up your insides.

Naturally, the carrots color this raw soup a beautiful orange, but carrots don’t warm you up. The provide a lovely sweetness that complements the spicy ginger and raw jalapeño. Those are the two ingredients that will keep you warm, alert, and feeling fresh and clean. Eating dinner can help reduce fermentation, constipation, and other causes of intestinal gas and bloating. Whether you consume fresh, ground, or pickled ginger, it has a warming effect on the body. It can brighten dishes and provides lots of antioxidant, anti-inflammatory, and antibacterial properties that benefit myriad bodily processes.

Similarly, raw jalapeño helps to warm you up from the inside. Unlike ginger, jalapeño tastes spicy. The reason for this is because it contains capsaicin. This plant compound tricks your brain into thinking that you are eating something hot. As you swallow the spicy food, the capsaicin spreads throughout the body, creating a warming effect. That means that every sip of this raw carrot ginger is going to warm you up until you finish the bowl!

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If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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Have you looked in the mirror lately, only to see that your skin does not look as young as it once did? That is the curse of time, folks, but you do not have to feel ashamed. Aging is a natural part of life, but it can hurt your soul to see wrinkles or fine lines. Fortunately, there are nourishing ingredients that can help give your skin a healthy, youthful glow. And you don’t have to spend a fortune on these items, either!

Most people spin a lot of plates at once, so they don’t have time (or can’t afford) monthly facials and other self-care luxuries. What if you didn’t have to leave your house to nourish your skin with magical elixirs? Could you get behind that wheel? If so, then you need to familiarize yourself with various oils that help give your skin a nice dewy glow. The thought of putting oil on the skin might seem strange, but certain oils can actually help clean out pores, moisturize, and prevent the skin from producing excess oil.

What Does The Skin Crave After Age 40?

Your skin craves different things as you go through life. During adolescence and into your 20s, you do your best to control oil production and breakouts. Once you reach your 30s, collagen and elastin levels start to decline. That causes skin to lose its plumpness without proper hydration. 

When you hit your 40s, you may see wrinkles, fine lines, and even dark spots. Dryness around the eyes, neck, and lips is quite common, and your complexion craves nourishment to fight off environmental damage. After age 50, the skin becomes thinner and more prone to irritation. Your goals during this time are to minimize loss of firmness and prolong cell turnover. You want to prevent moisture loss at all costs. 

Benefits Of Using Natural Oils

Oils help provide essential nutrients that protect the skin from dehydration. Some of the key benefits of using oils include:

• Sealing in moisture to prevent dryness
• Helping other products penetrate the skin more easily
• Absorbing into the skin without leaving a greasy appearance
• Increasing collagen production to increase firmness
• Soothing inflammation and irritation
• Delivering antioxidants to help reverse signs of aging

There is ongoing research focused on the ability of plant-based oils to benefit from the skin inside and out. They are not as harmful as many commercial skin care products, which can adversely affect the skin. When choosing plant-based oils for the skin, it is better to select cold-pressed varieties because they contain more vitamins, fatty acids, and antioxidants. Continue reading to learn about the top four anti-aging oils. 

Argan Oil

Many beauty experts refer to argan oil as “liquid gold.” Argan oil provides a large amount of vitamin E and fatty acids, and it absorbs quickly into the skin, which helps improve elasticity. A 2015 study found that argan oil improved skin firmness and elasticity after 60 consecutive days of application. Study authors noticed a visible difference in the appearance of fine lines and wrinkles. 

Rosehip Seed Oil

Naturally rich in vitamins A, C, and other antioxidants, rosehip seed oil can do wonders for the skin. Researchers note that it exhibits anti-inflammatory, antibacterial, and cell-regenerating properties, all of which help to reduce the appearance of fine lines, scars, dark spots, and wrinkles. One study found that rosehip seed oil was able to significantly fade surgical and burn scars in 180 patients. It also stopped premature aging and helped restore skin tone. 

Jojoba Oil

Jojoba oil mimics the skin’s natural sebum, which helps to balance dryness or oiliness. It may help to improve skin texture and tone because of the vitamin E and anti-inflammatory properties. In several dermatological tests, jojoba oil demonstrated an ability to increase the skin’s suppleness, the effects of which were effective as time passed. Continued use of jojoba oil helped to reduce superficial facial lines. 

Castor Oil

One of the great things about castor oil is that it is able to deeply penetrate the skin with fatty acids, helping to smooth out fine lines. Studies show that it may help fade scars and dark spots, which researchers attribute to the large presence of antioxidants. The antibacterial properties in castor oil can help clear up acne and moisturize dry, flaky skin.

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If you deal with seasonal allergies, you understand that they can be quite annoying. You sneeze uncontrollably, develop itchy eyes, experience congestion for hours, and the sinus pressure can become quite annoying. Symptoms may result from hay fever, seasonal allergies, or allergic rhinitis. If you are like most people who deal with allergies, you probably use numerous over-the-counter (OTC) medications to combat the symptoms. Some of those medications, however, can have a long list of their own side effects.

If you are ready to leave the OTC medications behind and experiment with natural solutions, you may be in luck. Some evidence indicates that natural solutions may relieve or reduce the severity of symptoms. If you have an understanding of the way antihistamines work, you can determine whether natural antihistamines will help with seasonal allergies.

How Do Antihistamines Work?

An allergic reaction is the immune system’s response to an otherwise harmless substance. That substance can be pollen, animal dander, dust, or mildew. Such a substance comes in contact with the cellist the mucous membranes in the nose, mouth, throat, or lungs. If you have allergies, the immune system releases histamine, a chemical that causes sneezing, itching, and other allergy symptoms. 

Antihistamines work to block histamine activity in order to stop the allergic reaction. According to research, many vitamins, minerals, and plants can block the effects of histamine. Continue reading to learn more about these natural antihistamines. 

Probiotics

Probiotics are microorganisms that can help improve your gut microbiome. They feed the healthy bacteria in the gut, which can help improve immune function. A 2021 review found that probiotics may help reduce and even prevent allergy symptoms. The same review suggests that probiotics may help alleviate symptoms of asthma and atopic dermatitis. Some great probiotics to consume include:

• Sauerkraut
• Kombucha
• Tempeh
• Kimchi
• Natto

Quercetin

You can find this natural antioxidant in grapefruit, okra, onions, apples, and other produce items. It is also available in supplement form, which is where you may have seen it. It is one of the most abundant antioxidants in the diet and helps to reduce inflammation, blood pressure, and the severity of allergy symptoms. A 2022 study found that quercetin may act as an antihistamine, working to reduce allergy symptoms. 

Bromelain

Commonly found in pineapples, bromelain is a compound that causes the body to make substances that fight swelling and pain. Studies have shown that bromelain is effective at reducing inflammation from sprains, tendinitis, and other muscle injuries. Regarding allergies, bromelain may help relieve respiratory symptoms associated with allergic reactions. A 2023 analysis found that bromelain proved effective against sinusitis.

Stinging Nettle

This flowering plant originated in Asian and Western Northern Africa. There is both some positive and neutral evidence surrounding stinging nettle as an effective antihistamine. One study from 2009 found that stinging nettle helped reduce allergy symptoms. A 2017 study, however, found nettle to act similarly to a placebo pill. More research is necessary to understand whether this plant is an effective antihistamine. 

Vitamin C

Vitamin C is a water-soluble vitamin that is readily available in myriad plant-based foods. Some of the best sources include bell peppers, kiwis, guavas, citrus fruits, leafy greens, and berries. A 2023 review found that vitamin C helped improve symptoms of allergic rhinitis, such as sneezing and itching.

Butterbur Bonus

As a bonus natural antihistamine option, we bring you butterbur. This marsh plant, which belongs to the daisy family, may be effective at reducing the intensity and frequency of migraine attacks. A 2023 study reported that it may be a safe and effective natural treatment for people with seasonal allergic rhinitis.

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Dear friends, followers, recipe lovers, and Dherbs family members…it’s time to talk about the wonderful world of vegan “tuna” salad. Made entirely from vegan ingredients, this entree is a true culinary delight! It offers the same creamy, dreamy goodness that you would get from a mayonnaise-based tuna salad. In addition to the incredible depth of flavor, it also offers great texture from the crunchy celery, onions, and pickles. If you close your eyes and savor the flavors, you may just taste the fish that isn’t there!

This dish is truly as easy to make as it is to devour. We cannot stress this point enough: the texture is so tantalizingly close to the real thing. You may even reconsider buying canned tuna after you make this! Even though it is completely plant-based, you don’t want to consume the entire bowl in one sitting. It’s be tempting, trust us, but sunflower seeds are calorically dense, offering about 165 calories per quarter cup. Even though they offer protein, vitamin E, selenium, folate, and zinc, too many won’t do any favors to your waistline.

The key to keeping this “tuna” salad textural is to not over-blend the sunflower seeds in the food processor. You want to pulse them with the lemon juice and olive oil to a point where they are combined, but not a paste. After a few pulses, taste the beginning of what will be your vegan “tuna” salad and check for texture. If it needs more blending time, give a few more pulses and taste for texture again.

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

What Did The Study Examine?

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

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

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

The Study Examined Strict Vegan And Vegetarian Diets Only

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

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

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

Focus On Fiber-Rich Foods

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

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

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

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

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

They Support Heart Health

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

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

They Help Prevent Kidney Stones

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

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

They Prevent Cell Damage

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

They Enhance Iron Absorption

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

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

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

Plant-Based Diet May Control Prostate Cancer

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

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

Small Dietary Changes Can Make A Difference

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

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

A Plant-Based Diet Offers Numerous Benefits

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

Prostate Cancer Is Most Common Among Men In the United States

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

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

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