It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

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The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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Do you want to perk up tired skin? Give your skin a youthful glow by incorporating green tea into your skin care routine. Green tea, or Camellia sinensis leaf extract, is a popular ingredient in many toners, cleansers, and hydrating serums. The unfortunate reality is that many of these store bought products contain ingredients that are not conducive to skin health, such as toxic parabens and ethylhexylglycerin, to name a couple. 

Certain green tea serums incorporate ingredients like squalane, panthenol, allantoin, and peptides. All of those ingredients come with their own set of health benefits, but they can be difficult to source on your own. Fortunately for you, the ingredients for the green tea serum in this article are easy to obtain and highly beneficial for the skin. Continue reading to learn more about them. 

Green Tea

As the star of the brightening serum, it is only fitting to discuss this ingredient first. Green tea is rich in antioxidants and polyphenols, with the standout compound being EGCG. These polyphenols and antioxidant compounds help restore the vitamin C that the skin requires to make collagen. In doing so, you may help fight fine lines and improve overall skin tone and firmness. Some research indicates that the properties in green tea may soothe irritation and skin redness by calming inflammation. 

The caffeine in green tea also helps boost circulation to the skin. That’s why you see caffeine in eye creams, as it helps reduce under eye puffiness or dark circles. Caffeine may also reduce the appearance of cellulite by breaking up fat molecules in the skin. Although green tea may help in this regard, it will not undo the damage of an unhealthy diet. 

Apricot Kernel Oil

The other primary ingredient in this serum is apricot kernel oil, which is non-greasy and incredibly hydrating, making it a great option for all skin types. The high vitamin A and fatty acid content makes apricot kernel oil an excellent choice for improving skin elasticity. It is also rich in vitamin E, which may help protect the skin from UV rays, oxidative damage, and inflammation. 

What makes apricot kernels unique is that they have the highest known concentration of vitamin B17. This vitamin, also known as amygdalin, is currently being studied for potential anti-cancer benefits. A 2023 review explored how vitamin B17 may kill cancer cells and inhibit their growth and spread rate. Currently, there is no conclusive evidence on apricot kernel’s anti-cancer benefits, but initial research is promising. 

Making Green Tea Infused Oil

For this recipe, you will need to infuse the green tea leaves into your choice of carrier oil. Preferably, select a carrier oil that suits your skin type, such as olive oil, avocado oil, sweet almond oil, or jojoba oil. The easiest method, which also takes the longest, is the solar infusion method. You add the green tea and oil to a glass jar, cover, and shake to combine. Allow it to sit in your window in the sun for four weeks, shaking every once in a while. 

You can also use the faster infusion method, which is detailed below:

• Add 1/2 cup carrier oil of choice and two tablespoons of loose leaf green tea to the top of a double boiler. 
• Make sure there is a couple inches of water in the bottom part of the double boiler. Gently simmer the water for three hours, refilling as needed. 
• Strain the green tea from the oil through cheesecloth or fine mesh sieve. Save in a jar and get ready to make the brightening serum. 

Green Tea Brightening Serum

Ingredients:

• 3 tablespoons green tea infused oil (see above directions)
• 1 tablespoon apricot kernel seed oil
• 8 drops orange essential oil 
• 3 drops ylang ylang essential oil

Instructions:

• Add all of the ingredients to a two-ounce glass dropper bottle, preferably one that is amber glass. Screw on the top and shake well to combine. 
• Store this serum in a cool, dry place and it will last about six to 12 months, depending on which carrier oil you use to infuse the green tea. 
• To use, apply a small amount to clean, dry skin and moisturize gently.

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If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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

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

Pumpkin Puree

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

Yogurt

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

Honey

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

Pumpkin Yogurt And Honey Face Mask

Ingredients:

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

Instructions:

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

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Spaghetti squash (Cucurbita pepo) is a fall and winter squash variety that offers a nutty flavor and impressive nutritional profile. It is closely related to pumpkin, zucchini, and other types of squash. Traditionally, it is yellow and oblong in shape, but it can come in various shapes and colors, ranging from dark orange to white. It is naturally rich in fiber, beta-carotene, vitamin c, and other vitamins and minerals that we will highlight in this article. 

Before we detail the health benefits of spaghetti squash, we have to cover the name. When you cook spaghetti squash, it shreds into strands that resemble spaghetti noodles. Overcooking it, however, can turn the squash’s flesh into a mushy substance, not strands. It is a low carb and low calorie alternative to traditional pasta that comes with a whole lot more health benefits. The nutritional content of one cup of cooked spaghetti squash provides the following:

• Calories: 42
• Carbs 10 grams (g)
• Fat: 0.4 g
• Fiber: 2.2 g
• Protein: 1 g
• Vitamin C: 6% of the daily value (DV)
• Vitamin B6: 9% of the DV
• Niacin: 8% of the DV
• Manganese: 7% of the DV
• Pantothenic acid: 11% of the DV

Spaghetti squash also contains small amounts of magnesium, potassium, calcium, folate, thiamine, and iron. Continue reading to learn more about the health benefits of this unique squash. 

May Aid Digestive Health

Spaghetti squash is a great source of fiber, offering 2.2 g in one cooked cup, which satisfies 9% of the DV of fiber. Supplying the body with enough fiber can help optimize digestive health by keeping things moving. For this reason, nutritionists suggest that you find more ways to incorporate spaghetti squash and other fibrous foods into your daily diet. 

Boosts Bone Health

Spaghetti squash contains manganese, calcium, and magnesium, three minerals that are necessary for strong, healthy bones. It also contains vitamin C, which boosts collagen production, which supports bone structure. Collectively, all of these nutritions contribute to healthy bone density and work to reduce the risk of bone-related health conditions, such as osteoporosis. 

Helps Support Vision

Most fall and winter squash varieties, including spaghetti squash, contain an impressive amount of beta-carotene, which converts to vitamin A in the body. Vitamin A is integral for maintaining healthy vision. Some research shows that it helps protect night blindness. Spaghetti squash also contains lutein and zeaxanthin, two antioxidants that protect the eyes from sun damage and oxidative stress. The vitamin C in spaghetti squash also works to reduce the risk of cataracts and age-related macular degeneration. 

May Boost Metabolism

Vegetables can help boost your metabolism, and spaghetti squash is no exception. Nutritionists attribute this ability to the high B-vitamin content, specifically vitamin B6. B vitamins help convert food into energy, which aids the metabolism of fats, carbohydrates, and proteins. Additionally, the rich fiber content helps regulate blood sugar, which also promotes a steady supply of energy throughout the day. 

May Reduce The Risk Of Chronic Diseases

As discussed in this article, spaghetti squash contains myriad antioxidant compounds, including vitamin C and carotenoids. These antioxidants work to fight oxidative stress and aid inflammation reduction. The fiber helps to lower cholesterol and regulate blood pressure, while potassium works to maintain healthy blood pressure. All of these things help to keep chronic diseases at bay, especially inflammation-related conditions like heart disease, diabetes, and certain types of cancer.

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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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Let us introduce you to one of our finest fall elixirs: our zesty homemade carrot orange juice. Each sip is filled with the sun-kissed, sweetly tart oranges, sweet and crunchy carrots, crisp apples, and a zing of ginger root. This is not just a flavorful juice; rather, it is a helpful beverage that may help boost immune function and promote decongestion.

Carrots contain a lot of beta-carotene, which the body converts into vitamin A—an essential nutrient for immune function. Some refer to oranges as the citrus champions, and for good reason! They contain a lot of vitamin C, which gives your immune system a helping hand. The apple adds a touch of sweetness, while the ginger kicks it up a notch with its spicy warmth. Ginger is known for its anti-inflammatory and antioxidant properties.

Now, let’s talk about congestion, which is why you are all here. It is exhausting to be congested. You blow and blow, and yet you can never seem to clear your sinuses. This juice is like a warm hug for your sinuses. The vitamin C from the oranges works to thin mucus, while ginger acts as a natural decongestant, helping to open up those airways to help you breathe more easily. Plus, this juice aids your hydration efforts, which is integral to help get over congestion or sinus colds.

Sip on this vibrant concoction and allow the flavors to dance on your taste buds while your sinuses get the relief they crave. Who knew that a glass of juice could be both a delicious treat and a powerful decongestant? Cheers to health, people!

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The post Carrot Juice To Help Relieve Sinus Congestion appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.