How Many Calories Are in an Avocado?

Many people enjoy avocados for their creamy texture, delicious flavor, but did you know they’re also packed with amazing health benefits? You may be scratching your head wondering exactly how many calories are in an avocado, anyway? And can eating avocados truly boost your heart health, strengthen your bones, protect your eyesight, and fight inflammation? That guac and chips is looking even more appealing right? Let’s dig in. Health Benefits of Avocados: Heart Health Half an avocado provides around 10% of your daily potassium and 5% of your magnesium needs. Potassium is essential for regulating your heartbeat—low potassium levels can cause irregular heart rhythms. Magnesium supports healthy blood flow by keeping your blood vessels relaxed. Plus, avocados contain phytosterols, plant compounds known to help lower cholesterol. Thanks to their impressive fiber content (a single avocado provides nearly half of your recommended daily fiber intake!), avocados are powerful allies in reducing the risk of heart disease. Bone Health Avocados deliver a good dose of vitamin K, a nutrient crucial for calcium absorption and maintaining bone density. Additionally, their potassium, magnesium, and phosphorus content all work together to keep your bones strong and healthy. Eye Health Packed with lutein and zeaxanthin—two powerful antioxidants—avocados support your eyesight by protecting your eyes from oxidative stress and inflammation. These nutrients act as natural shields, helping to maintain healthy eye cells and reduce the risk of vision-related conditions. Reduce Inflammation Avocados are loaded with antioxidants like lutein and vitamin C, which combat inflammation and neutralize harmful free radicals, those pesky molecules that can damage your cells and lead to disease. Plus, the healthy fats found in avocados further help soothe inflammation and even boost brain function. How many calories are in an avocado? One whole medium avocado contains about 250 calories. While avocados aren’t considered low-calorie, the numerous health benefits they provide make them an incredibly nutritious addition to your diet. Five delicious ways to enjoy an avocado: In a Salad: Avocados are the perfect topping for any salad. Their creamy texture paired with crunchy vegetables makes for a colorful, nutrient-rich, and satisfying meal. In a Smoothie: The creaminess of an avocado makes for a great ingredient in almost any smoothie. Avocados can be an addition or take the place of another fat like nut-butter for those that can’t eat nuts! On Toast: Avocado toast has become a staple on many restaurant menus and in kitchens across America, for good reason. This is one of the simplest ways to enjoy an avocado: simply spread it on sourdough, sprouted bread, or whole-grain bread for added health benefits. Guacamole: Dipping some crunchy vegetables in a nice bowl of guacamole is a great way to enjoy the health benefits of avocados. The healthy fat in avocado even helps you absorb the nutrients in the veggies themselves. This healthy snack is super satisfying and pairs perfectly with a summer mocktail. Avocado Oil: Avocado oil Avocado oil is an excellent choice for cooking due to its high smoke point. Swap out less healthy oils and use it for sautéing, roasting, or as a flavorful salad dressing base. So, should you include avocado in your diet? Definitely! Avocados might not be low-calorie, but they’re loaded with nutrients that support your overall health and energy levels. They’re satisfying, versatile, and an easy addition to meals and snacks. Incorporate them regularly to enjoy their amazing benefits!

How Many Calories Are In an Acai Bowl?

Rainbow-hued acai bowls remain buzzy on Instagram, with 2 million posts (and counting) using the hashtag #acaibowl. Just about every juice bar—even Costco’s—offers the delicious smoothie bowls. No doubt, they’re pretty and popular.  But what’s underneath that lovely layer of fruit? Is this tasty trend boosting your health or hindering it? And how many calories are in an acai bowl, anyway? We’re dishing with registered dietitian Jenna Werner, creator and CEO of Happy Strong Healthy, on all of the acai intel. The bottom line is no surprise: The answers to the questions above come on a case-by-case basis. While loaded with nutrition, acai bowls can also “pack a lot of calories, sugar, and even fat,” Werner says. “The nutrition varies based on where you get your acai bowl and how it’s made.” RELATED: 5 Healthy Snack Ideas That Require NO Skills to Prep What are acai bowls, exactly? Acai (pronounced ah-sigh-ee) is a violet-skinned, yellow-fleshed berry grown in the Amazon forest. Due to its solid supplies of antioxidants, vitamin A, calcium, and fiber, acai is often deemed a “superfruit.” Its flavor is similar to a combination of dark chocolate and blackberries, making it ideal for blending into smoothies for a dessert-like flavor boost. Acai bowls began as a specialty in Brazil. Due to its vibrant appearance and ice cream-like consistency, the food trend quickly spread to all corners of the globe. Served in a bowl or a cup, these smoothie bowls are made with acai pulp that’s usually mixed with frozen fruit like banana, and is accented with additional mix-ins and toppings. How many calories are in an acai bowl? As much as we wish we had a firm answer to the question, “How many calories are in an acai bowl?”, the answer is: It depends.  Take a look at the differences between a few popular chains and store-bought acai bowl options: Jamba Juice The Acai Primo bowl contains 520 calories, with 11 grams of fat and 8 grams of protein. It also has 11 grams of fiber and a considerable amount of sugar: 65 grams. (Image: Jamba Juice) Fresh Healthy Cafe The acai version of this smaller chain’s “Power Bowls” contains 510 calories, with 10 grams of fat and 4 grams of protein. It also has 45 grams of fiber and a whopping 73 grams of sugar. (Image: Fresh Restaurants) Juice Generation New York City’s Juice Generation offers a few acai options. On the leaner side, there’s the Aloha Bowl, with 259 calories, 9 grams of fat, 4 grams of protein, and a relatively low 26 grams of sugar. But the PB Bowl packs a lot more of everything (thanks in large part to the addition of peanut butter): 495 calories, 26 grams of fat, 12 of protein, and 40 grams of sugar. (Image: Juice Generation) Trader Joe’s The popular grocery chain’s frozen organic acai bowl offers one 10-ounce serving, which contains: 260 calories, 10 grams of fat, 4 grams protein, 9 grams fiber, and 18 grams of sugar. RELATED: How to Start Eating Healthy, According to a Dietitian (Image: Trader Joe’s) RELATED: How to Start Eating Healthy, According to a Dietitian How can you make a low-calorie acai bowl? Many cafes and juice bars blend in sugar, often in the form of honey, maple syrup or agave nectar, and pile on calorie-dense toppings to keep you coming back for bowl after tasty bowl. Such additions “can pretty quickly take the bowl from a meal to dessert, especially when chocolate and sweeter items join the ingredient list,” Werner says. That’s OK for a once-in-a-while treat, but if you want to make acai smoothies part of your regular healthy diet, it’s much better to DIY. “I encourage my clients to make their own versions at home,” Werner says. “They can be a great way to add in fruits and even veggies, plus homemade acai bowls can be customized to include your favorite ingredients.” Where to get your acai? Most grocery stores have packets you can find in the frozen fruit section, making it easy and economical to DIY your own bowls at home. We love the Sambazon brand, which comes in Original Blend or Pure Unsweetened, and is usually priced under $10 for a pack of four pouches. For the most calorie-smart, at-home bowl, select a smaller-sized vessel and stick to two or three toppings max. RELATED: Are There Really Good Calories and Bad Calories? Five delicious additions to your at-home acai bowl 1. Plant-based milk: You’re going to need a liquid to blend your frozen acai and other ingredients into, so choose your favorite healthy, plant-based milk. If you prefer cow’s milk, get a probiotic boost by using kefir instead. 2. Frozen banana: A frozen banana will add great texture, not to mention a boost of potassium. And let’s be honest: Smoothies and bowls are more fun when they have the same creamy mouthfeel as a milk shake! 3. Berry boost: More berries are never a bad idea. Blueberries, strawberries, take your pick. You’ll get an extra boost of antioxidants and vitamins, plus the berries’ natural sweetness can satisfy your taste for sugar. 4. Nuts or nut butters: For a boost of protein along with some healthy fats, add a tablespoon of almonds or cashews, or use creamy peanut butter. 5. Veggies: Smoothies and acai bowls can be a great way to get a serving of vegetables, too. Add a carrot, a beet, or even a handful of spinach into your mix! Want even more ideas for sneaking super-healthy acai into your day? Start with a low-sugar smoothie such as this Chocolate-Cherry Smoothie or this Raspberry Oat Smoothie, then add frozen acai. Or, opt for the easier-to-store, concentrated acai powder, such as Whole Foods Market’s 365 organic version. So, are acai bowls healthy? Seek out acai options that are as low as possible in added sugars and high in fiber and protein. “Remember that restricting something you love is never the answer,” Werner says. “But it’s important to

The Incredible Health Benefits of Cinnamon

Word on the street is that cinnamon packs a pretty powerful nutritious punch, though few know what makes this sultry spice such a superstar. I’ve got the facts for you, here.

Superfood Alert: Why We Love Sauerkraut and Why You Should Too

Should sauerkraut be your new go-to superfood? With all of its gut health and immune-boosting benefits, we definitely think this should become a fridge staple for everyone. What Exactly is Sauerkraut? Sauerkraut is not as mysterious as it may seem. It’s simply fermented cabbage. Fermented food has been a big part of many cultures’ cuisines for centuries, although probably less so for the average American. Similar to canning, fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast are introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in water with salt, or a starter culture is used. Breaking down the food does two things: it releases flavor and introduces tons of good microorganisms which can contribute to maintaining a balanced, healthy gut. When many of us think of sauerkraut, our minds immediately think of hot dog toppings, side dishes and condiments. However, sauerkraut is extremely versatile and can be used in all types of meals and recipes—not just as an add-on. RELATED: The Best Fermented Foods and How to Add Them to Your Diet What Are the Health Benefits of Sauerkraut Building immunity, focusing on mental health, healing your gut, and protecting your microbiome are some of the most important ways to achieve overall health and wellness. Believe it or not, sauerkraut—which is full of gut-friendly bacteria—can help support you in all of these areas. 1. Improve your digestion Because sauerkraut is a fermented food, it’s loaded with probiotics from good bacteria which help fight off bad bacteria and bring your microbiome back into balance. Good bacteria = good digestion. Fermented foods are like a secret weapon for diversifying your microbiome, which is exactly what we want for optimal digestion. The probiotics help break down your food, minimize bloating and gas, and help trigger regular bowel movements. Studies show that a daily dose of sauerkraut can even reduce symptoms of IBS. 2. Boost immunity and reduce inflammation Probiotics help support a healthy immune system because our bodies need a diverse microbiome to fight off damaging inflammation. Sauerkraut is full of immune-boosting probiotics and nutrients, especially vitamin C and iron. Additionally, the majority of the immune system is located in the gut! When you think of it that way, you can see why balancing your microbiome becomes extremely important. 3. Heal your gut We often read about healing our guts, but why do we need to heal our guts? Well, recent research suggests that the bacteria in the guts of Americans is changing. This may be happening because of the lack of microbiome diversity. This lack of diversity is due largely to three factors. The first is the rise of processed foods in the Standard American Diet. The second is the heavy use of antibiotics, which kill off the beneficial organisms in the gut along with the bad ones, according to Dr. David S. Ludwig, MD, Ph.D., of Harvard Medical School. The third reason is improved hygiene, which cuts down on the microbes we all get exposed to. These three factors work to create an imbalance between the good and bad bacteria in your gut, which leads to health problems. This unhealthy mix can weaken the walls of the intestines, which then start to leak their contents into your bloodstream. This condition is called leaky gut syndrome, or the more technical term: increased intestinal permeability. A leaky gut has been associated with a host of health problems, says Dr. Ludwig, ranging from asthma and eczema to schizophrenia and Alzheimer’s disease. Fermented foods, such as sauerkraut, can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. 4. Increase your nutrient intake Cabbage is a nutrient-dense vegetable that becomes even more so when fermented. Plus, the nutrients are easier to absorb thanks to all the probiotics. Historically, sauerkraut was used as a source of nutrients when fresh food was harder to come by in the winter months. It’s full of lactic acid and tyramines, and plenty of vitamins and minerals including vitamins A, B, C, and K, iron, folate, riboflavin, thiamine, potassium, and calcium. It’s also a great source of dietary fiber, which can help aid in weight management by making you feel fuller, longer. Sauerkraut even has antioxidant and anticarcinogenic (or cancer-fighting) compounds. I mean, what doesn’t this amazing superfood do? 5. Improve brain health and mood At Nutritious Life, we talk a lot about the gut-brain connection. The gut is even considered a second brain because it has its own nervous system, the Enteric Nervous System (ENS), a network of more than 100 million nere cells lining your gastrointestinal tract. The main job of the ENS is, of course, digestion, but it’s also in constant communication with the brain. The majority of serotonin in our body is actually produced in the gut, which is one of the reasons why good bacteria are so important. Good bacteria are also linked to lower levels of stress and anxiety, so if there’s an imbalance, this can definitely affect our mood. Downsides of Sauerkraut With sauerkraut and other fermented foods, it’s important not to overdo it, and to listen to your gut—literally! Some people have strong intolerances to sauerkraut, and eating too much of it may cause some stomach pain and indigestion as a result of raffinose, a water-soluble carb found in cabbage, which our human small intestine isn’t able to digest. The great thing about sauerkraut is that you don’t need much to receive the benefits. About 1-2 tablespoons a day will do the trick. Also, if you’re watching your salt consumption, you may want to limit your sauerkraut consumption, as the fermentation process increases the sodium content of sauerkraut vs. fresh or cooked cabbage. It also has a very distinct flavor and texture; it’s typically a bit crispy, tangy, and salty, although sometimes it can even taste a bit

What is Moringa Tea and Is It Healthy?

If you’re plugged into the wellness world, there’s a good chance you’ve heard of moringa. This South Asian superfood has been pinned as a panacea and used to make products like powders, extracts and teas. Purported benefits of the moringa plant include its antioxidant, anti-inflammatory and anti-cancer properties, among others. Seriously, some Ayurvedic practitioners believe moringa has the power to treat upwards of 300 different ailments (think: high blood pressure, depression, and even cancer). But clinical studies on moringa, also known as the horseradish plant or the drumstick tree, are lacking. To help you sort through the noise, we’re breaking down the basics of moringa tea in particular. RELATED: What is Moringa, and Is It Really Good For Me? Read on for the nutritional value of moringa tea, health benefits of moringa, plus how to brew moringa tea at home. Nutrients in Moringa Tea Moringa tea is made from dried moringa tree leaves, which naturally serve up a slightly spicy flavor. Each part of the moringa plant delivers different health benefits. For example, moringa leaves are rich in key nutrients like protein, vitamins A, B and C, calcium, potassium and iron. Though not used in moringa tea, the plant’s seeds also contain more protein, plus anti-inflammatory omega-3 fatty acids. Also cool: the moringa plant is a great source of potent antioxidants like quercetin. RELATED: How to Incorporate Omega-3s Into Every Meal Health Benefits of Moringa Tea There are countless purported health benefits of moringa in general. Experts say the research best supports those listed below, but it’s important to note that these studies utilized moringa in the form of a powder or extract, not a tea. Additionally, though the studies mentioned below found correlations between moringa and the highlighted health outcomes, not all of the findings were statistically significant. It May Lower Blood Sugar Levels Research supports the idea that the moringa plant could potentially have anti-diabetic properties. A small study published in the journal Nutrients reported that adding moringa leaf powder to food reduced the blood sugar response to meals of study participants with diabetes. Unfortunately, the powder also significantly reduced the palatability of the food, per the researchers. It Could Reduce Asthma Severity A 2008 study from the Indian Journal of Pharmacology found that daily consumption of a moringa powder in water improved symptoms of bronchial asthma, including difficulty breathing, coughing and wheezing. It Might Have Anti-Cancer Effects Moringa extract may induce apoptosis. Translation: it may promote the death of toxic cancer cells, per research published in the Asian Pacific Journal of Cancer Prevention. Will Moringa Help Me Lose Weight? Early animal studies found that an extract derived from moringa leaf led to a reduction in body weight and fat accumulation in mice. Sure that’s cool, but we need a lot more research—especially in humans—before we can draw any conclusions about the success of moringa for weight loss. Friendly reminder: there is no magic bullet for weight loss, so moringa tea alone won’t melt pounds. Go ahead and include the herbal ingredient in your diet if you’d like, but focus more on practicing health-promoting behaviors, like eating a diet packed with fruits and veggies, hydrating adequately, and exercising regularly for long-term results. Risks of Moringa It’s unlikely that a cup of moringa tea will deliver a high enough dose of the plant to pose health risks. However, more concentrated forms of moringa, like extracts or supplements, could potentially interact with medications used for conditions like hypothyroidism, diabetes, and high blood pressure. If you take medications for any of these health conditions, talk to your doctor before regularly integrating a cup of moringa tea or a moringa powder. How to Brew Moringa Tea To brew moringa tea at home, simply add a moringa tea bag to one cup (or eight ounces) of boiling water and steep for approximately 10 minutes. We love blends that combine earthy moringa with refreshing herbal accents like spearmint for the perfect sip. (Image: Shutterstock)

5 New Foods for Immunity

Most people think  of reaching for an orange when they start to feel under the weather, but vitamin C isn’t the only nutrient that supports immune function. Plenty of vitamins and minerals help our bodies fight off pathogens, AKA those unwanted outsiders that can cause the common cold, a not-so-cute infection, or even COVID-19.  Below, five immunity-friendly foods that bring serious health benefits to the table. One disclaimer: putting these foods on your plate doesn’t guarantee you’ll never get sick again (if only!). But eating a well balanced diet—along with proper hand washing, regular exercise, hydration and stress reduction—can make a major difference when it comes to immune support. Let’s eat well to feel well.  Elderberry Syrup While there isn’t a plethora of research on the antioxidant-rich fruit, elderberry has been used for centuries as a remedy for sinus and respiratory infections. Studies of the ingredient have produced mixed results, with some showing that elderberry syrup can shorten the duration of flu symptoms in sick individuals and others showing no benefits from the berry at all.  Here’s what we do know: the fruit is rich in vitamin C, which is proven to support immune function. There’s also little risk to dropping some high-quality elderberry extract on your tongue or drizzling the syrup in your tea if you’re feeling less than 100%. Just don’t consume the fruit in its raw form; it can actually be toxic if it’s not cooked. Our take? Elderberry syrup isn’t a magic bullet, but feel free to give it a try if you feel a scratchy throat or the sniffles coming on. We do want to note that there is more ongoing research on elderberry. The Department of Health and Human Services’ Center for Complementary and Integrative Health department has found preliminary research suggesting that elderberry may relieve symptoms of flu or other upper respiratory infections. Bell Peppers  Remember how we said most people think to reach for an orange when they think of vitamin C? While citrus is indeed a key source of the nutrient, plenty of other foods—like bell peppers—offer up even more of the water-soluble vitamin.  Just one half-cup of red bell pepper, for example, provides more than 100% of your daily value of vitamin C. Brussels sprouts, tomatoes, and strawberries are also great sources of vitamin C, which acts as an antioxidant to help drive down disease risk. Studies report that vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory. So let’s get that immunity boost anyway we can!  Microgreens Microgreens are essentially baby plants. More specifically, they’re the immature greens produced from the seeds of various veggies and herbs. But don’t let their miniature size fool you. Research shows that the sprout-like plants are jam packed with nutrients.  Take broccoli microgreens, for example. A March 2017 study published in the journal Frontiers in Nutrition reported that broccoli microgreens served up higher concentrations of key immune-boosting nutrients like magnesium, manganese, zinc, and copper compared to the mature vegetable.  Best of all, you can grow them right in your kitchen with a countertop kit. Microgreens, macro benefits.  Salmon  When it comes to immune health, vitamin D is one of the buzziest nutrients on the map. Though the research has been mixed, a handful of recent observational studies have suggested that the lower one’s vitamin D levels, the higher their likelihood of experiencing severe COVID-19 symptoms. Friendly reminder: observational studies can only show associations, not causation, so we can’t say that eating or supplementing vitamin D in non-deficient individuals willower disease risk.  That said, more than 97% of American women consume less than the estimated average requirement for vitamin D, which is pretty significant considering the nutrient is essential for bone health, cell growth and—you guessed it—immune function.  How can you get your dose of vitamin D? Ten to 15 minutes of direct exposure to sunlight (sans sunscreen) a few days a week is option number one, though the optimal amount of time will depend on your skin tone. Supplementation is also an option. Talk to your doctor before  supplementing and also before going out in the sun especially if you’re at risk or have a history of skin cancer. When it comes to putting vitamin D on your plate, opt for oily fish like salmon, which is also high in anti-inflammatory omega-3s. Sardines, mackerel, egg yolks, and fortified milk and cereals are also great sources of vitamin D.  Kimchi  Kimchi lovers, rejoice! The fermented cabbage that’s a staple in Korean cuisine could support your immune system. Why? Kimchi is rich in probiotics, the beneficial bacteria that add diversity to the gut microbiome, which, along with gut-associated lymphoid tissue (or GALT), is said to house some 70% of our immune cells. Cabbage is also loaded with vitamin C. Throw some kimchi on top of your go-to grain bowl for a flavor kick and immune-friendly nutrients.  (Photocredit: Shutterstock)

Why Mustard is the Ultimate Condiment

You probably  already love mustard for its ability to add a kick of spicy, vinegary flavor to just about any sandwich, meat, or dressing. But, did you know it’s also super good for you? Made from ground mustard seeds, this favorite hot dog (nitrite free of course) topper is always an “it” condiment due to it being low in calories and nutrient dense. Every squeeze will give you a dose of essential minerals like magnesium and hard-to-find selenium, as well as powerful antioxidants and phytonutrients such as: Glucosinolates: a group of compounds found in cruciferous vegetables like broccoli, cabbage, brussels sprouts, and mustard, that are broken down during digestion into several health-promoting compounds. Two glucosinolates found in mustard are: Sinigrin: current research shows its potential anti-cancer, antibacterial, antifungal, anti-inflammatory and wound-healing properties. Isothiocyanate: a phytonutrient that may prevent cancer cells from growing and spreading. In this study completed in mice, isothiocyanate successfully inhibited the growth of bladder cancer cells.  While basic mustard is typically made with simple ingredients like ground mustard seeds, vinegar, lemon, and salt, you can also find unexpected (and tasty!) varieties to take your meals to the next level. Just be sure to look out for some not-so-healthy additions like excess sodium, sugar, artificial ingredients and unhealthy preservatives.  Whether you like your mustard drizzled onto hot dogs, smeared onto sandwiches, or stirred into dressings, you’ll want to check out these super delicious mustards for a boost of flavor and nutrients. Needless to say, you’ll be doing your taste buds and your health a favor next time you reach for the mustard. Ketchup, who? Plochman’s Spicy Hot Horseradish Mustard Horseradish not only adds an extra spicy kick to this brown mustard, but it also provides another dose of glucosinolates. Double up on this health-promoting group of compounds and enjoy this mustard’s unmatched taste.  Terrapin Dill Pickle Mustard It’s the combo you never knew you needed until now. Crave-worthy dill pickle meets smooth Dijon mustard and creates a condiment you’ll love on anything from sandwiches to potato salad.  TruffleHunter Black Truffle Mustard This mustard can even make a hot dog taste gourmet. Mineral-rich black truffle adds a delicate savory flavor that will add next-level depth to any dish. And, you’ll definitely impress your friends with this one.  Woeber’s Jalapeno Mustard Try this mustard when you want some Mexican flair. Simply made with mustard seed, salt, spices, and jalapeno peppers, you can be confident you’re getting delicious flavor without any artificial preservatives or additives. Perk up any dish with just a smear of this mustard. Fallot Walnut Dijon Mustard Heart-healthy walnuts bring a super delicious nutty flavor to this mellow mustard. Try this one when you want a unique mustard that you can use on just about anything.  (photo credit: Shutterstock)

10 Things to Eat Right Now to Fight Back Against Covid

NOTE: William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestseller, “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. He is president and medical director of the Angiogenesis Foundation and is leading research into COVID-19. This is a guest post by Dr. Li. You can learn more about his work here. Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. I’ve been busy researching COVID-19 to understand how the virus affects our health defenses. By now, most of us are familiar with the most dominant characteristics of the coronavirus. It’s much more contagious than the common flu virus, symptoms may vary from severe difficulty breathing, blood clots, and gastrointestinal distress to temporary loss of smell or no clinical symptoms at all. One thing discovered is that it attacks our blood vessels, which is why blood clots form. So, we need to protect our circulation.  Of course, you should continue to follow guidelines on wearing a mask, social distancing, and washing your hands. The Centers For Disease Control (CDC) says that COVID-19 vaccines are effective at protecting people from COVID-19 and help keep adults and children from getting seriously sick. The CDC also advises that the benefits of vaccination outweigh the known and potential risks, which are rare, and that the vaccines can reduce the risk of people spreading the virus. But what else can you be doing to protect your body against the virus? We’re in this for the long haul, so supporting your body’s own defense system is important—now and going forward.  RELATED: 5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time As we continue to navigate the pandemic, it’s extremely important to place a focus on what we’re eating in order to do what we can to fight back against COVID-19. As I describe in my book, “Eat To Beat Disease,” it’s also important to point out that it’s not just about the food that you’re eating, but also about how your body responds to what you put in it. Focusing on boosting your immune system through food is one of the most powerful things that you can do.  10 Foods and Drinks to Fight Back Against COVID In order to make it easy for you, I put together a list of 10 things that you can eat and drink that will help your immunity and strengthen your body’s defenses during COVID-19. Blackberries: These berries are a great source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity. Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people. Broccoli Sprouts: Sprouts are baby broccoli plants that are great for salads and smoothies. Research shows that eating these actually “pumps up” your immune system against viruses. Extra Virgin Olive Oil: EVOO ramps up your number of immune cells and activates them. Green Tea: A natural substance in green tea, called EGCG, calms inflammation and helps to reset immune systems to healthy levels. Mushrooms: Mushrooms increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems as well as the caps so make sure you enjoy both. Oyster Sauce: It’s used for sauces in Chinese food and actually made from oysters. Scientists have shown that extracts made from oysters can boost a healthy immune response and calm inflammation at the same time. Pecans: Pecans are packed with fiber and omega-3s that support immunity. Pomegranate Juice: Increases a healthy bacteria in the gut called Akkermansia. Higher levels of this bacteria is associated with an improved immune response. Tomatoes: Tomatoes are a great source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy them as a sauce. Just eat them! For more on how to boost your immunity with this top 10 list, watch Dr. Li here.

The 411 on Flavanols

Created in partnership with CocoaVia. You know about the importance of antioxidants and vitamin B12, but you may not have heard about the health benefits of flavanols. These compounds are one of the reasons cocoa (in its pure, non-sugary form!) is considered by many to be a health food (thanks, flavanols!). So, we’re guessing you want to get to know them pretty intimately. Here’s what you need to know, including why you should get yours from CocoaVia supplement. What Are Flavanols? Flavonoids are naturally occurring compounds found in plants. Among flavonoids, there is a distinct sub-group known as flavonols. These flavanols are predominant in foods and beverages such as tea, apples, grapes, red wine, and cocoa. And cocoa flavanols are special on their own—they’re a unique blend of phytonutrients found only in the prized cocoa beans. Before you run out and buy your favorite chocolate bar, be aware that although cocoa beans are a natural source, the processing of cocoa beans—fermentation, roasting, and alkalization—can lead to the destruction of some of these unique flavanols. What Do They Do? Of course, what they do for your body is what matters, and research points to some pretty impressive health benefits. Numerous studies have demonstrated that cocoa flavanols help support blood vessel health and healthy circulation. That’s good news for your heart and your overall health, since the circulatory system is the pathway for delivering vital oxygen and nutrients to organs and tissues. Where to Find Them Flavanols are found in a variety of foods, including many fruits, but the levels can be variable, so there’s no way to know how much you’re actually getting. The best way to guarantee that you’re getting a lot of them in your diet is through CocoaVia, a daily cocoa extract supplement. CocoaVia provides 375mg of cocoa flavanols in every serving and comes in a variety of flavors, including a chocolatey flavor that’s great in a smoothie or overnight oats. That’s a pretty good deal, right?

5 Easy Ways to Add Turmeric to Your Diet

Turmeric is a champion anti-inflammatory food. How can you harness its powerful, health-promoting strengths? You’ve got to find more ways to add turmeric to your diet. Before we get to those, a quick refresher on why you want to sprinkle this spice everywhere. Turmeric is filled with curcumin, a compound that acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. That’s no joke, considering inflammation is at the root of most chronic diseases. RELATED: 7 Delicious Anti-Inflammatory Foods You Should Be Eating To add turmeric directly to your diet, you can buy the fresh root and grate it yourself, or you can buy the ground spice in a jar. While its yellow-orange color is seriously bold, the taste is actually pretty mild, so you can add it to lots of different dishes easily. Ready to start? Try these simple tips for incorporating more turmeric into your diet, stat. 5 Easy Ways to Add Turmeric to Your Diet 1. Add it to a salad or salad dressing To make this Green Salad with Shiitake Bacon, you toss chickpeas in turmeric with paprika and olive oil and crisp them up. But you can also just sprinkle it on most salads or whisk it into any basic salad dressing. 2. Drink Naked Pressed Lively Carrot Grab a bottle (or two) of Naked Pressed Lively Carrot—part of Naked Juice’s cold-pressed line—for an easy, on-the-go source of turmeric. Plus, you’ll also be sipping on healthy, high-quality veggies like cold-pressed carrot and cucumber, which means you’re taking in nutrients like vitamin A (it contains all you need for the day!), calcium, and magnesium. 3. Make curry You’ve seen the color of curry, right? No surprise there’s turmeric here. This Chickpea and Cauliflower version is filled with vegetables, plant protein, and other antioxidant-rich spices. 4. Make a latte Skip your afternoon coffee (just this once!) and make a delicious Turmeric Latte, with almond milk, coconut oil, and cinnamon. 5. Sprinkle it on vegetables before roasting An easy way to enjoy root vegetables? Sprinkle favorites like sweet potatoes and squash with turmeric, cinnamon, cayenne (and any other warming spices) and toss them in coconut oil before roasting them. This blog was created in partnership with Naked Juice.

What Are Antioxidants and Are They Really That Important?

Ask Keri: What Are Antioxidants, and How Do They Fit Into My Healthy Lifestyle? Keri says: Over the past decade, the term “antioxidant” has basically become shorthand for healthy. Ask someone to explain why a superfood is super? Antioxidants. How to reduce inflammation in the body? Antioxidants. How to prevent disease? Antioxidants. But people often ask me this question: What are antioxidants, really? And are they as important as food manufacturers, nutritionists and scientists make them out to be? Here are the basic facts on the powerful nutrients, which, yes, you really do want all up in your diet 24-7. What Are Antioxidants, and What Do They Do? Many nutrients fall into the category of antioxidants (the “good guys”). These include vitamins A, C and E, and minerals such as selenium, copper and zinc. Most are found in plants—including fruits, vegetables, whole grains, herbs and spices—and in foods with healthy fats like nuts, and beverages like tea and coffee. Put simply, antioxidants are substances that protect your cells from the harmful effects of molecules called free radicals (the “bad guys”). Free radicals are produced when your body breaks down food. They can also be the result of environmental exposures such as tobacco smoke, the sun, radiation, or chemicals found in food and skin-care products.     Think of a free radical as a pinball careening around inside your body, constantly smashing into other cells, disrupting normal cell functioning. The cells can’t do their jobs properly because these guys keep storming the gates. If the body isn’t able to defend itself and the free-radical production becomes excessive, it leads to damage that contributes to aging (yes, including wrinkles), heart disease, cancer, Alzheimer’s and other diseases. Antioxidants are the first line of defense to prevent that from happening. I like to think of them as little molecules flying through our bloodstreams wearing capes, like superheroes. When they encounter free radicals, they neutralize them (by using their powers to do things like donate electrons to balance out the unpaired electrons that cause the free radicals to wreak havoc, but that’s getting technical). How To Include Antioxidants in Your Diet All of that is to say that these molecules really are pretty incredible, and eating foods that contain them as often as possible is a great idea. One way to determine a food’s antioxidant power is by checking its ORAC (Oxygen Radical Absorbance Capacity) score. The ORAC scale is a way to determine which foods are richest in antioxidants. It essentially measures how well the components of a food mop up free radicals in the bloodstream. It’s not a perfect scale, but it is a reference point. Here’s a tip. You’ll find the highest antioxidant values attached to colorful, plant-based foods such as blueberries, kale, cinnamon, turmeric and … dark chocolate! In other words, most antioxidants are found in the healthy foods you should be eating anyway for other important nutrients. This is why your overall focus should be on maintaining a nutrient-dense diet that’s filled with a variety of fruits, veggies, whole grains and spices. This way, you’ll be taking in a variety of powerful antioxidants naturally, without going overboard at every meal. (Images: Adam Jaime, Mikey Boyle via Unsplash)

What Is Moringa, and Is It Really Good For Me?

Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)