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Check Out These Surprising Health Benefits of Autumn’s Favorite Crop, Apples!

November 19, 2015 by

Apples are some of the most delicious types of fall produce, but they’re also packed with vitamins and nutrients that do your body some good. If you needed another reason to justify that second (or third) piece of apple pie, you’ll love this list of the many health benefits of apples.

  1. Cardiovascular health. The beneficial phytonutrients found in apples function as antioxidants and decrease the oxidation of cell membranes in the cardiovascular system. Quercetin, which is found mainly in the apple’s skin, is its main phytonutrient, but apples also contain chlorogenic acid, kaempferol and myricetin.
  2. Blood sugar regulation. The polyphenols in apples are also thought to help regulate blood sugar because they influence digestion and absorption of carbohydrates, reduce glucose absorption and stimulate the pancreas to produce more insulin.
  3. Cancer prevention. Amazingly, apples have also been shown to prevent several types of cancers. They are even the only fruit or vegetable that’s been shown to prevent lung cancer.
  4. Asthma treatment. If you suffer from asthma, you may want to reach for an apple before your inhaler from now on. Apples contain a number of antioxidants and anti-inflammatory nutrients that work wonders on human lungs and have even been shown to decrease asthma symptoms.

What's New and Beneficial About Apples [The World’s Healthiest Foods]
5 Health Benefits of an Apple [Eating Well]
10 Reasons to Eat an Apple a Day [Care2]

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Essential Beauty-Enhancing Products You Already Have at Home

December 4, 2014 by

The next time you want to try a new beauty product, you might want to start by browsing your kitchen cabinets instead of heading to the drugstore. Many common foods and oils can double as creams, scrubs, and skin treatments! Here are a few beneficial beauty products that you likely already own.

  1. Tea bags. Instead of investing in a pricey eye cream to get rid of those dark circles after a night out, use some tea bags instead. Soak two green tea bags in warm water and lay them on your eyelids. The caffeine will shrink the appearance of blood vessels, while the antioxidants reduce inflammation.
  2. Oatmeal. Make your own face treatment by using your favorite breakfast oats. Place a handful of whole oats inside of a washcloth and secure it closed with a rubber band. Soak the whole thing in a sink of warm water until the water turns cloudy, and then splash it onto your face. This will create a protective barrier on the skin that seals in moisture and provides anti-inflammatory properties.
  3. Oranges. Use oranges to get rid of pesky dry patches on the skin. Squeeze half of an orange into a bowl and mix in 1/4 cup of granulated sugar and 1/4 cup of olive oil. Rub the other half of the orange on dry knees or elbows to loosen the dead cells, and then rub on your homemade scrub to slough them away.

Have A Spa Day…At Home! 10 DIY Beauty Treatments! [Seventeen]
Our Favorite All-Natural Home Beauty Treatments [Fitness]
Crazy Beauty Tricks That Really Work [Whole Living]
6 All-Natural Beauty Fixes [Woman’s Day]

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How to Get More Folic Acid in Your Diet

October 16, 2014 by

Folic acid stimulates cell growth and regeneration, enhances red blood cell creation, and even prevents against depression, which is important for people of all ages. Pregnant women benefit even further from folic acid because it prevents against fetal deformities. If you want to take advantage of the many benefits of folic acid, here are a few of the best food sources.

  1. Dark, leafy greens. Dark green colored vegetables like spinach, kale, and collard greens are some of the very best sources of folic acid, and even just one large salad filled with these leafy foods can provide you with enough folic acid for the entire day. Spinach is especially beneficial, as it contains 65% of your daily value in only one cup.
  2. Citrus fruits. Oranges, grapefruits, and other citruses have more folic acid than all other types of fruits. One papaya alone offers 115 mcg of folic acid, which is about 29% of the average person’s recommended daily intake.
  3. Beans, peas and lentils. While not all of these foods are high in folic acid, there are a few beans, peas, and lentils that contain impressively large quantities of the B-complex vitamin. Lentils are especially high in folic acid, containing over 90% of your daily intake in just one cup. Pinto beans, garbanzo beans, and black beans are also very good sources.

Surprising Sources of Folic Acid [Yahoo! Shine]
Foods High in Folic Acid [Prenatal Vitamin HQ]
15 Foods High in Folic Acid [Global Healing Center]
18 Foods High in Folic Acid to Prevent Cancer & Birth Defects [Bembu]

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Play It Safe: 5 Steps for Handling Eggs

May 14, 2014 by

You parents have probably warned you about food-borne illness since you were just a child, but how much do you really know about handling raw eggs? These simple steps will teach you how to safely prepare and serve eggs.

  1. Purchase eggs in good quality. Only buy eggs from a refrigerated case, and open the carton to make sure that none of the eggs are cracked. Refrigerate them as soon as you get home.
  2. Know their expiration date. As a general rule, eggs are only good for about three weeks. After that, you should throw them out and buy a new carton.
  3. Cook thoroughly. When cooking eggs, make sure that there are no runny parts before serving. Things like casseroles and baked goods should be cooked to at least 160° Fahrenheit to ensure that the eggs inside are safe to eat.
  4. Serve properly. All foods containing eggs should be eaten immediately after cooking. To serve a large party buffet-style, keep hot dishes hot by using a slow cooker or heated serving pan.
  5. Store safely. If you must refrigerate a dish with eggs, be sure to use it within three to four days and reheat to at least 160° before serving.

Playing It Safe with Eggs [FDA]
Eggs & Food Safety [Incredible!]
Tips to Reduce Your Risk of Salmonella from Eggs [CDC]

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A Brief Guide to the Dairy Food Group

March 6, 2014 by

Certain types of milks and cheeses are fattening and not particularly good for you, but dairy as a whole is a beneficial food group that’s important for your overall health.

If you’re confused about the amount of dairy you should consume, these helpful tips from the USDA will help you become a food pyramid pro:

Not all milk products are considered dairy foods.
While foods made from milk that retain their calcium content are a part of the dairy food group, foods like cream cheese, cream and butter are not. That's because these foods contain little to no calcium and, in turn, virtually no health benefits.

As you age, you need about the same amount of dairy.
A very young child needs only about 2 to 2 1/2 cups of foods from the dairy group per day, while all other children, teens and adults need approximately 3 cups.

Dairy products have a number of health benefits.
Regularly consuming dairy products improves bone health, prevents osteoporosis, builds bone mass in children, and even reduces the risk of cardiovascular diseases, type 2 diabetes and high blood pressure.

Only low-fat and fat-free dairy products are considered beneficial.
Dairy products with high saturated fat content and cholesterol can raise the “bad” cholesterol levels in your body and put you at risk for heart disease.

What Foods Are Included in the Dairy Group? [USDA]

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Three Recipes for a Healthier You

January 22, 2014 by

Whether you have just a few minutes or a whole hour to spend, cooking at home can be just as delicious as eating out. Health.gov offers a list of more than 100 different recipes for heart-healthy dishes for every meal of the day, all with less sodium, saturated fat and calories than many foods.

Here are a few favorite recipes for breakfast, lunch and dinner:

Applesauce Pancakes
Just because you’re trying to eat well doesn’t mean you have to give up pancakes. Including a whole serving of fruit and using low-fat ingredients, this healthy recipe for applesauce pancakes may just delight the whole family.

Tuna Salad
Traditional tuna salads are high in saturated fat, but this one uses only tuna and a few flavorful ingredients to create an equally delicious, stripped down version. Full of celery, onions and low-fat mayonnaise, this may just become your new favorite sandwich spread.

Chicken Marsala
The Italian food dish gets a healthy makeover in this delicious and nutritious dinner recipe. Using the savory flavors of chicken stock, Marsala wine and fresh lemons, this dish offers flavor without empty calories!

Find more healthy recipes by visiting Health.gov.

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