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

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

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

Pomegranates

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

Sweet Potatoes

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

Garlic

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

Grapes

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

Pumpkins

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

Apples

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

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

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

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

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

Improved Skin And Vision

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

Decreased LDL Cholesterol 

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

Reduced Inflammation 

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

Lower Blood Pressure And Increased Vessel Dilation

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

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The environment affects your skin, whether you are indoors or outside. Ultraviolet (UV) rays, blue light, pollution, and more are environmental factors that cause oxidative damage to the skin. This process breaks down collagen and may even damage the skin barrier, which compromises the skin. A damaged barrier makes you more prone to dry skin, cracking, and damaging effects of environmental factors. 

UV Rays Are the Biggest Threat To The Skin

UV rays from the sun are the most significant environmental factor that can damage the skin. Not only do they increase signs of aging, but they also increase the risk of skin cancer. UV rays trigger the production of free radicals, which can surpass neutralizing antioxidants according to research. These free radicals can break down collagen and elastin, causing wrinkles and other signs of aging. UV rays also stimulate melanin production, which can cause skin discolorations. Over time, too much exposure to UV rays without proper protection can dramatically increase the risk of numerous forms of skin cancer, especially melanoma. 

Air Pollution Plays A Role

Not only can air pollution affect your breathing, but it can also cause free radical damage on the skin, just like UV rays. Exposure to particulate matter, nitrogen dioxide, ozone, and hydrocarbons can cause skin inflammation and oxidative stress. According to research, skin inflammation can impair collagen synthesis, which causes the skin to sag and wrinkle over time. The last thing you want is for pollution to chew up your collagen and elastin! 

If you want to take action to protect your skin from environmental damage, consider the following tips. They may come in handy more than you know!

Pick A Functional Powder For Sun Protection

If you are on-the-go, consider getting your hands on a functional powder. These types of powders have built-in SPF and are great options because you can dust them over existing lotions or makeup. They are great if you work in an office and need a little midday touch-up. 

Try A Mineral Sunscreen

If you spend time in the sun, dermatologists agree that you must wear sunscreen in order to protect your skin. Ideally, you want to use sunscreens that contain zinc oxide or titanium dioxide, both of which physically block UV rays. Chemical sunscreen may be invisible after applying on the skin, but they allow some absorption of light. That’s why skin care experts recommend mineral-based sunscreens to effectively protect the skin. They may leave a whitish appearance on the skin, but better to be protected than not! 

Consider Supplementing With Vitamins C & E

UV rays, air pollution, and blue light can all cause oxidative stress on the skin, a process that breaks down collagen and elastin. The best way to neutralize free radicals is by maintaining a steady intake or application of antioxidants. Vitamin C tends to work more efficiently with vitamin E, according to research studies. That’s why they are often together in different formulations. Vitamin C and E serums can help prep your skin in the morning, providing a natural defense that it needs to face the day. 

Opt For More Antioxidants

Not only do antioxidant serums have their place in the morning, but they also have their place at night. Opting for ingredients like glutathione and resveratrol can help repair damage that was done during the day. Resveratrol, which exists in grapes, peanuts, soy, and other foods, can sop up free radicals. Glutathione is another antioxidant that works to address dark spots, according to one study. There are many antioxidant creams or ointments that work to fight sun-damaging effects, but don’t neglect the consumption of antioxidants from colorful plant-based foods. Those do great things for your skin and other bodily systems and organs. 

Wash Up Carefully Before Bed

After being out and about all day, you need to wash off all that grime that the skin accumulates. Before you go to bed, use a gentle cleanser that works to both clean out pores and keep the skin barrier intact. If you use a cleanser that is too rough, then you increase the risk of skin irritation. 

Always Protect At Night

In addition to cleansing after a long day, you may want to apply other skin-nourishing ingredients before you hit the hay. Moisturizers or serums that contain antioxidants can help clear up environmental damage and support collagen production throughout the night.

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Bacon and eggs. Burgers and fries. Marshmallows and chocolate. These are great combinations, but not great for your heart. Unsurprisingly, though, there are specific nutrients that directly benefit heart function. With an overwhelming amount of supplements to choose from these days, how do you know which nutrients support optimal heart health? Which vitamins or minerals should you take? 

Key nutrients work to directly promote cardiovascular health in several ways. These dietary supplements are substances that you can either eat or drink. They can be vitamins, minerals, herbs, amino acids, herbs, and other plants. Essentially, these nutrients supplement your diet and you should not consider them a substitute for food. So in addition to focusing on the following nutrients, be sure to maintain a balanced diet and lifestyle that supports optimal heart health. 

Folate

Also known as vitamin B9, folate works to optimize heart function in a behind-the-scenes way. Folate works to keep homocysteine levels in check, which isn’t a problem for people with healthy methylation cycles. Methylation is an integral biochemical process that aids the transference of methyl groups to and from different bioactive compounds in the body. The bioactive form of folate, 5-MTHF, plays various roles in the body. By keeping homocysteine levels in check, folate helps to encourage healthy heart function. 

Resveratrol

Resveratrol is an impressive phytonutrient that exists in chocolate, grapes, wine, and certain botanicals, including Japanese knotweed extract. Researchers note that resveratrol is the key to understanding the French Paradox, which juxtaposes the French diet, red wine, and relatively low rates of heart concerns in France. The French diet is naturally rich in saturated fats because French cooking utilizes a lot of butter. Similar to vitamin C, resveratrol works to support vascular and endothelial function, in addition to regulating blood pressure levels. Resveratrol also exhibits antioxidant properties that help protect against vascular oxidative stress. Although resveratrol benefits cardiovascular health, it has limited bioavailability. In order to boost the body’s absorption and retention of this phytonutrient, consume piperine alongside resveratrol.

Omega-3 Fatty Acids

Not only do omega-3 fatty acids promote cognitive health, but they also encourage healthy heart function. Omega-3s, according to many studies, are big supporters of the cardiovascular system, especially since they help reduce inflammation. Unfortunately, the American diet is not rich in these fatty acids. In high doses, marine omega-3s from fish oil supplements have been linked to positive cardiovascular function. Additionally, omega-3s may also optimize triglyceride levels and heart rate, two cardioprotective effects. If you want to promote a healthy heart, start consuming more omega-3s!

Lycopene

Lycopene is a phytonutrient that is primarily found in tomatoes or in supplement form. It exhibits cardioprotective actions, including the ability to help lower LDL (bad) cholesterol levels. Other research notes that lycopene may help modulate cytokine production, support blood flow, and help regulate blood pressure levels. Various studies support the fact that lycopene may improve heart health in people who are in need of cardiovascular support. 

Vitamin C

Known for its antioxidant capabilities, vitamin C has the ability to combat free radicals that lead to oxidative stress. In addition to the antioxidant and anti-inflammatory properties, vitamin C supports vascular integrity and endothelial function. Vitamin C may also promote healthy blood pressure levels and encourage healthy blood vessels. All of these abilities have a positive impact on cardiovascular function and longevity. Finally, vitamin C also encourages healthier skin, immune function, and may even contribute to better mood.

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Roughly 8,000 years ago, people cultivated grape vines in what is now the Middle East. Nowadays, grapes come in different colors, forms, seedless or not, and popular juices and wines. Today, 77 million tons of grapes are grown every year around the world, with only 36% of that amount being table grapes. Grapes are also healthy snacks, with people enjoying them out of hand. 

Grapes are not just snacks; rather, they are quite versatile. The versatility, variety, and portability of grapes allows them to grow around the world in different conditions. The single largest producer of grapes in the world is Spain, contributing to 13% of the global supply. China comes in at a close second with 12%, France produces 11%, Italy offers 9% and Turkey produces 6%. All of those nations together make up just over 50% of global grape production.

Health Benefits Of Grapes

According to research, a diet that is rich in fruits and vegetables has been linked to a lower risk of heart disease, cancer, diabetes, and obesity. Similar to other fruits and vegetables, grapes are naturally rich in fiber and water. They also exhibit powerful antioxidants, which make them a particularly healthy fruit to add to your diet. In Ancient Egypt, for example, people used sap from grapevines to make ointments that remedied skin and eye conditions. Other healers used grapes to make wine elixirs that relieved constipation, smallpox, liver disease, and cholera. Continue reading to learn more about the health benefits of grapes.

Heart Health

Grapes contain polyphenols, including resveratrol, which exhibits antioxidant, anti-inflammatory, and lipid-lowering properties. All of these actions may help reduce the risk of cardiovascular disease. Grapes may also prevent platelet build-up and be able to reduce blood pressure. Researchers found that grapes contain a significant amount of potassium, which helps combat the effects of excess sodium in the body. Additionally, one study of data from 12,267 adults in the United States found that the more sodium people consume in relation to potassium intake, the higher the risk of all-cause mortality. 

Diabetes

The sugars in grapes are not a major concern for diabetics, but it’s best to keep track of the carbohydrates. A handful of grapes won’t lead to a crazy blood glucose imbalance, but an entire carton might. In 2013, a study was published regarding grapes’ potential preventative properties against diabetes. The study observed a large group of women over the course of two decades. The results indicated that those who consumed more whole fruits, particularly grapes, apples, and blueberries, had a much lower risk of type 2 diabetes. Drinking fruit juice, however, increased the risk of the condition. Additional animal studies found that grape seed extract may play a role in diabetes prevention. Researchers from a 2015 study found that this diabetes prevention effect may be due to the resveratrol content in grapes. Resveratrol can improve insulin sensitivity and glucose tolerance. 

Anti-Cancer Potential

The research seems to come back to resveratrol and the other antioxidants in grapes, in regards to associated health benefits. Resveratrol is highly concentrated in the skin of red grapes, and lab studies suggest that it may slow or prevent the growth of tumors in lymph, stomach, liver, colon, breast, and skin cancer. Grapes also contain quercetin, which is another anti-inflammatory flavonoid that may slow cancer growth. A 2009 review of studies found that grapes exhibit various anti-cancer agents, with resveratrol being the primary inhibitor of breast cancer cell growth. 

Cognitive Health

Resveratrol seems to benefit the body in many ways, specifically in regards to inhibiting inflammation and oxidative stress. It’s very common for oxidative stress to play a role in the development of both Parkinson’s disease and Alzheimer’s disease. A small-scale study monitored 12 elderly people with memory issues but not dementia. Participants who drank one or two cups of fresh Concord grape juice every day for 12 weeks experienced significant improvements in verbal learning, compared to those who did not drink juice. Another study reported similar findings. 

Strong Bones

Grapes are excellent sources of both vitamin K and copper, two nutrients that contribute to stronger bones. One study found that vitamin K may play a role in preventing breaks or fractures. The same study found that women who consumed 110 micrograms of vitamin K daily were 30% less likely to break a hip, compared to women who didn’t consume vitamin K. Vitamin K also increases the effectiveness of osteocalcin, a protein that promotes calcium balance and bone mineralization. Copper also works to maintain strong bones, with one study explaining the copper is necessary for the enzymes involved with the synthesis of bone components. 

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The days are getting shorter and the warmer clothes are emerging from the closet. Football games are on Sundays and pumpkin spice lattes are back. Fall is here, ladies and gentlemen, and so are some impressive seasonal produce items. Purchasing seasonal produce items is not only more affordable, but also much tastier and more nutritious. 

Why Buy Seasonally?

Purchasing seasonal produce is one of the freshest ways to eat. Some items are available year round, but the best time to eat them is when they are in season. If you can connect with local growers and farmers at farmer’s markets, that’s an even better way to get your produce. Plus, you may learn a bit more about the produce you purchase from them! Buying locally and seasonally means that your produce doesn’t have to travel far from where it was picked. Unlike out of season produce, seasonal produce does not require early picking for long travel and distribution. Seasonal produce has more time to ripen on the vine, which actually increases the nutritional content. 

Pears

Pears are available throughout the year, but the fall season yields a wider range of varieties and flavors. It’s important to pick pears while they are still firm and allow them to ripen on counter. Pears are what you call a hydrophilic food, meaning that they’re water-loving and fill you up quickly. According to nutritionists, the complex carbohydrate called pectin acts as a natural detoxifier. 

Green Beans

Many people enjoy green bean casserole as a classic fall dish, but you can create much healthier recipes using fresh green beans. They are great sources vitamin K and a significant amount of silicon, which is a mineral that supports healthy connective tissues and bones. The fiber content helps to smooth out the digestive process, while the phytonutrients help to fight free radicals in the body. 

Beets

Beets are edible from their bitter leafy tops down to the vibrantly crimson bulbous root. People either love or hate them, as they offer an earthy flavor. Red beets are the most popular varieties, but some stores and farmer’s markets carry other interesting varieties, including candy cane or golden beets. Beets are excellent sources of nitrates and may support healthy blood pressure levels. They also contain phytonutrients called betalains, which exhibit anti-inflammatory and antioxidant benefits. 

Grapes

Grapes are available throughout the year, but the best and freshest flavors are available during the fall. Champagne grapes, concords, and other holiday varieties are abound! Grapes contain resveratrol, which is an anti-inflammatory compound that keeps the skin looking young. They also offer various antioxidants, vitamin C, and vitamin K. Avoid wilted stems or wrinkled grapes in a bunch because the rest will soon follow suit. 

Brussels Sprouts

Some people might say that Brussels sprouts are misunderstood, while others understand them perfectly. Belonging to the cruciferous vegetable family, Brussels sprouts are excellent sources of vitamin K and organosulfur compounds, which have antioxidant properties that protect cells. During fall, you can often find Brussels sprouts on the stalk, and they are the freshest in that form. 

Persimmons

The persimmon is a delicacy from East Asia, but they have grown popular in recent years. These orange fruits look like smaller, yellowish tomatoes and they offer protective compounds like lycopene and beta-carotene. It’s important to only eat them when they are ripe, otherwise they have an unpleasantly tart flavor. Hachiya and Fuyu persimmons are the two varieties that grow in the U.S., and you can only buy them during fall. 

Cranberries

Fresh cranberries, not cranberry sauce or other sugary canned varieties, are only available for a limited time during the fall. Once they are gone, you don’t see them again until next fall. This holiday staple exhibits powerful phytonutrients, manganese, dietary fiber, and lots of vitamin C. According to several studies, they help to improve skin, eyesight, and may even lower bad cholesterol levels. Look for brightly colored berries and skip the bags that have shriveled or discolored berries. 

Okra

People think that okra only belongs in a deep fryer, but there are so many other ways to prepare it. Chefs worldwide use okra for its thickening properties. From gumbo and other stews to traditional Indian curries, okra is an amazing vegetable with an impressive nutritional profile. Okra pods contain vitamins C & K, lots of fiber, and folate. When shopping for okra, look for pods that are bright green, firm, and no longer than four inches. 

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Most people understand the importance of fruits and vegetables, but that doesn’t mean they eat the amount they should. When it comes down to an apple versus a bag of chips, most Americans pick the bag of chips. In fact, the Centers for Disease Control and Prevention (CDC) states that 87% of Americans don’t eat enough vegetables per day, and 76% don’t eat enough fruit. This explains the high percentage of people with type 2 diabetes, high blood pressure, chronic inflammation, obesity, cancer, or heart disease.

Now, we aren’t saying that people avoid fruits and vegetables altogether, but they surely don’t eat the rainbow. To eat the rainbow is to include fruits and vegetables of all different colors in your diet. This isn’t another fad, people; it’s the best way to supply your body with high quality vitamins, minerals, phytochemicals, and more. Eating the rainbow helps you stay alive and in good health! You want that, don’t you?

What Makes Food Colorful?

No, food coloring is not the answer to this question. The reason that fruits and vegetables range from red to green to purple to yellow is because of antioxidants and phytonutrients. For instance, lycopene is responsible for the rich redness of tomatoes, while anthocyanins keep blueberries beautifully blue. These phytonutrients and antioxidants don’t just color fruits and vegetables; rather, they offer disease fighting, anti-inflammatory, brain boosting, and immune stimulating properties.

It’s acceptable, encouraged even, to eat fruits and vegetables that are outside of your comfort zone. To ensure that you are properly eating the rainbow, try to consume two servings from every color group per day. There are five primary color groups (yes, we know the rainbow has seven colors), but the five you should focus on are detailed below.

Red

Lycopene and ellagic acid are the two primary phytochemicals in red fruits and vegetables. Red foods work to boost the immune system, enhance brain and heart health, and can even reduce the risk of diabetes and heart disease. Some red foods have cancer-fighting properties. How cool is that?! Great red foods to consume include tomatoes, red bell peppers, radishes, watermelon, rasberries, rhubarb, red apples, pomegranates, beets, and cherries.

Orange And Yellow

Orange and yellow produce items contain a variety of antioxidants, including vitamin C and carotenoids. These foods work to boost immune function and eye health, primarily because of the beta-carotene and curcuminoids in them. Yellow foods are known for their anti-inflammatory properties, but they also help to promote skin, brain, and heart health. Great orange foods include pumpkin, winter squash, sweet potatoes, carrots, papayas, cantaloupe, and apricots. Great yellow foods include sweet corn, yellow squash, yellow peppers, pomelos, pineapple, star fruit, mangos, and lemons.

White And Brown

The rule of thumb for phytonutrients is: the darker the fruit/vegetable, the more nutrient dense it is. Well, white and brown foods are exempt from this rule because they contain allicin, tannins, and other anti-inflammatory compounds that optimize hormone and liver health. Additionally, many white foods grow under the earth, and are rich in selenium as a result. Great white and brown foods to consume include onions, garlic, leeks, parsnips, cauliflower, white beans, bananas (the peel doesn’t make them yellow!), lychees, mushrooms, Jerusalem artichokes, and dates.

Green

Green fruits and vegetables are some of the healthiest foods in existence. Moms are always right, especially when they tell you to eat your greens. You should listen to them! Green foods contain vitamin K, lutein, isoflavones, isothiocynates, and chlorophyll. Leafy green vegetables are also loaded with folate, which contributes to healthy brain and cell development. Include more green vegetables in your diet by consuming green beans, asparagus, cabbage, snow peas, snap peas, kiwis, avocados, green apples, green grapes, broccoli, and leafy greens (spinach, chard, collards, romaine, arugula, bok choy, and kale).

Blue And Purple

Blue and purple produce items are some of the best foods you can consume for brain health. You can thank the resveratrol and anthocyanidins for that! Blue and purple foods are also great for reducing inflammation and protecting cells from damaging free radicals. You may notice that the darker the fruit or vegetable is, the better it is at reducing stress and inflammation. Start consuming blueberries, blackberries, plums, purple carrots, purple cabbage, eggplants, purple grapes, purple cauliflower, and prunes to include more blue and purple foods in your diet.

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Peanut butter, as we know it today, was invented by Dr. Ambrose Straub of St. Louis, Missouri. He made it for elderly patients who could not chew so well but still needed hi-protein food that didn’t involve meat. Dr. Straub went on to patent a peanut grinding mill in 1903 and one year later peanut butter was introduced to the public in the United States at the 1904 St. Louis World’s Fair.

Today, peanut butter must be at least 90% peanuts to use the term “peanut butter.” More than 50% of the peanut crop in the United States is used for peanut butter production.

Health Benefits

Peanuts are rich in energy and contain many nutrients, antioxidants, minerals, and vitamins that are very beneficial for your health. They contain mono-unsaturated fatty acids that help to lower “bad cholesterol” and increase “good cholesterol”. A diet that is rich in monounsaturated fats helps prevent coronary artery disease and stokes.

Peanuts are also a great source of protein. They contain quality amino acids that aid in the growth and development of muscles. These nuts also consist of healthy minerals such as copper, potassium, calcium, iron, magnesium, and zinc.

High in vitamin E, peanuts contain about 8g per 100g of nuts. Vitamin E helps strengthen the cell membrane of the mucus membranes and skin by protecting our bodies from harmful oxygen free radicals. Peanuts also contain B-vitamins that promote brain health and blood flow to the brain.

Resveratrol is an antioxidant that is found in peanuts and helps protect the body against cancers, heart disease, Alzheimer’s disease, and viral infections.

A handful of peanuts provides the recommended amount of phenolic anti-oxidants, protein, minerals, and vitamins.

Health Risks of Peanuts

The peanut, of all nuts, is very hard on the digestive system.

Peanuts, if not masticated well, can lodge in the intestines and contribute to diverticulitis and diverticulosis. So if you eat peanuts or will continue to eat them, make sure to chew them well.

Roasted peanuts contain excessive amounts of salt and can cause headaches as a result.

One of the worst oils to consume or use for cooking is peanut oil. However, peanut oil is far better or salubrious than cottonseed, canola, and soybean oil.

Health Risks of Peanut Butter

Aflotoxin – a known cardinogen – is found in virtually all peanut butter brands on the market.

“A study was performed by Consumers Union showed that the major brands such as Jif, Peter Pan, and Skippy had less of the aflotoxin than store brands. The biggest offender turned out to be the freshly ground peanut butter in health food stores, which had ten times the levels of the major brands. The U.S. government allows no more than 20 parts per billion (ppb) of aflotoxin, which members of the health field feel is too high. According to Consumers Union, eating levels that contain an average of 2 ppb of aflotoxin every 10 days will result in a cancer risk of 7 in a million. This is a higher risk that exists from most pesticides in foods.” – Dr. Myles H. Bader

Peanut butter also contains hydrogenated oil. The process of hydrogenation keeps the oil in suspension. Hydrogenation made peanut butter one of America’s most popular foods. However, hydrogenation plays a role in the development of major diseases that impair overall health and wellbeing.

Peanut sauce is a favorite product in Asian culture. Thai restaurants use peanut sauce to top some of their dishes and also use it as a salad dressing. Peanut sauces are very sweet due to the use of white table sugar. If you eat peanut sauce just a few times a year, there’s really no major cause for concern.

Healthier Alternatives

Today, we have a variety of exceptional peanut butter substitutes on the market that can be found at most good health food stores. Alternative and healthier butters include:

• hemp seed butter
• almond butter
• hazelnut butter
• pistachio butter
• walnut butter, and
• cashew butter

You can even make these alternative butters at home by simply soaking your choice of seeds or nuts overnight and then blending it in a mixer.

Hemp seed butter by far would have to be the best alternative butter on the market that you could consume. It is a great source of amino acids (for purposes of protein), contains all 3 beneficial essential fatty acids (Omega 3, Omega 6, and Omega 9), and contains moderate amounts of minerals and trace elements. It has a great taste as well.

Almond butter is also a great tasting butter, as well as cashew butter. These butters are great for sandwiches, for crackers, and vegetable sticks. Also, they are not hard on the digestive system like peanuts.

Beanut butter is not a better substitute for peanut butter. Beanut butter is really soybean butter. Soy, too, is hard on the digestive tract and that’s why it should only be eaten on rare occasions.

Dherbs Solutions

There are a few major alternative butter manufacturing companies listed in our Alternative Diet and Lifestyle Manual Alternative Diet and Lifestyle Manual (ebook)l (under “Alternative Food Brands”).

Thank you for reading!

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